This last week was tough. I felt pretty strong coming off of Drake Well - but it's a week later and I haven't been able to shake some muscle soreness in my hamstrings and gluts. When I was training for Boston I had some plantar issues earlier in my training that forced me to focus on recovery - this time around my training has been going pretty smoothly. Unfortunately that's allowed me to not engage in activities that I should have - such as ice baths, massage, yoga, and leg elevation.
The lack of massage and yoga are mostly because I haven't found a good place for either of these near Winchester yet. Most likely I'll make a trip out to my trusted massage professional in Baltimore to get the kinks worked out before my half marathon in Philly.
I ended up cutting some mileage this week due to my soreness - I even ditched the marathon pace effort I had scheduled for Saturday. This next week will be interesting to see if I can actually get back to 115 miles for the week. In the last 18 weeks I've run a total of 1,578 miles - exactly 200 more than what I ran in the first 18 weeks of training for Boston in 2009. So a lot of the work is behind me - the next two weeks I still need to push things when my body allows - but at this point I'd rather be overly cautious than injured.
Last Week
Monday: 6.5 miles
Tuesday: 10.5 miles
Wednesday: 13.5 miles 3X2 mi @ T pace 2 min rest 1 mi T pace
Thursday: 14 miles
Friday: 7 miles
Saturday: 7.5 miles
Sunday: 17 miles
Total: 76 miles
Next Week
Monday morning: 4 miles
Monday evening:10.5 miles
Tuesday morning: 6.5 miles
Tuesday: 16 miles 2X(3 mi easy 4 mi tempo)
Wednesday: 14 miles
Thursday: 11.5 miles
Friday: 22 miles
Saturday: 13 miles
Sunday morning: 6 miles
Sunday evening: 11.5 miles
Total: 115 miles
Sunday, August 29, 2010
Sunday, August 22, 2010
"The Valley that Changed the World"
It might seem like a rather presumptuous tagline for a lightly populated woodlands between Pittsburgh and Erie, Pa - but in a way - it's correct (at least more than Baltimore's - "The City that Reads"). In 1859 Edwin Drake was the first person to use a salt drilling technique to get to oil just outside the town of Titusville, PA. The result was the first oil rush ever.
147 years later Dane Rauschenberg decided to run 52 marathons in 52 weeks. He wasn't able to find a marathon Christmas weekend - so he convinced 21 other people to run 105.5 laps of a track in his hometown of Titusville, PA. The Drake Well Marathon was born.
Three and a half years after Dane's run - I was looking for a marathon in late August as part of my preparation for the Chicago marathon. To be honest Drake Well probably wouldn't have been high on my list except that it was the only marathon around this time within driving distance of Winchester.
Kendra and I made the best of it - turning it into one of our weekend "boondoggles". We sampled the food of Indiana, PA - tried to find the perfect groundhog related schmaltz in Pauxatauney, PA - and went into the woods to explore the ultimately disappointing ghost town of Pithole.
As for the marathon - it was the smallest I've participated in - less than 100 people finished. But the last 16 miles were out and back on a bike trail. Pretty much everybody cheered each other on - there was a real feeling of camaraderie which made it fun. I ended up running a little faster than planned - but I don't feel like I pushed myself too hard and next week is a down week. Even more than the marathon I feel good about running 120 miles last week. It's the most I've ever run and it might be the most I ever run again. Running only 85 miles next week will feel like a walk in the park - now I just need to be more consistent on my tempo runs and I might have a decent shot at sub-2:30 at Chicago.
Last Week
Monday morning: 9 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 4 miles
Wednesday evening: 16.5 miles 16.5 miles 4 mi (21:53) 2 mi easy 2 mi (11:04) 2 min rest ~1 mi T pace
Thursday: 14 miles
Friday morning: 7 miles
Friday evening: 10.5 miles
Saturday: 12 miles
Sunday: 26.2 miles
Total: 120.2 miles
Next Week
Monday: 6.5 miles
Tuesday: 10.5 miles
Wednesday morning: 4 miles
Wednesday evening: 14 miles 4X2 mi @ T pace 2 min rest
Thursday: 13.5 miles
Friday: 7 miles
Saturday: 19 miles 15 mi marathon pace
Sunday: 10.5 miles
Total: 85 miles
147 years later Dane Rauschenberg decided to run 52 marathons in 52 weeks. He wasn't able to find a marathon Christmas weekend - so he convinced 21 other people to run 105.5 laps of a track in his hometown of Titusville, PA. The Drake Well Marathon was born.
Three and a half years after Dane's run - I was looking for a marathon in late August as part of my preparation for the Chicago marathon. To be honest Drake Well probably wouldn't have been high on my list except that it was the only marathon around this time within driving distance of Winchester.
Kendra and I made the best of it - turning it into one of our weekend "boondoggles". We sampled the food of Indiana, PA - tried to find the perfect groundhog related schmaltz in Pauxatauney, PA - and went into the woods to explore the ultimately disappointing ghost town of Pithole.
As for the marathon - it was the smallest I've participated in - less than 100 people finished. But the last 16 miles were out and back on a bike trail. Pretty much everybody cheered each other on - there was a real feeling of camaraderie which made it fun. I ended up running a little faster than planned - but I don't feel like I pushed myself too hard and next week is a down week. Even more than the marathon I feel good about running 120 miles last week. It's the most I've ever run and it might be the most I ever run again. Running only 85 miles next week will feel like a walk in the park - now I just need to be more consistent on my tempo runs and I might have a decent shot at sub-2:30 at Chicago.
Last Week
Monday morning: 9 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 4 miles
Wednesday evening: 16.5 miles 16.5 miles 4 mi (21:53) 2 mi easy 2 mi (11:04) 2 min rest ~1 mi T pace
Thursday: 14 miles
Friday morning: 7 miles
Friday evening: 10.5 miles
Saturday: 12 miles
Sunday: 26.2 miles
Total: 120.2 miles
Next Week
Monday: 6.5 miles
Tuesday: 10.5 miles
Wednesday morning: 4 miles
Wednesday evening: 14 miles 4X2 mi @ T pace 2 min rest
Thursday: 13.5 miles
Friday: 7 miles
Saturday: 19 miles 15 mi marathon pace
Sunday: 10.5 miles
Total: 85 miles
Sunday, August 15, 2010
A brief repreive
After having some GI issues this week (I think I need to cut back on the Kashi) - I was feeling pretty depleted. After looking at my log I realized that I haven't had a day off since May 10th. With a 22 miler planned for today and my longest week ever planned for next week - I decided that Saturday would be a good time to take the day off.
It felt kind of weird not running for a day - kind of like skipping a meal or pulling an all nighter. Running for an hour or more each day has just become another bodily function. In a way that's what all this training is about - I need to trick my body into thinking that 26.2 miles on October 10th run in 2.5 hours is a natural thing to do. Marathons are never "easy" - but the more I've completed the less painful they've become.
Next week I do something that is somewhat controversial among runners - I'm going to run a marathon to train for a marathon. Some people claim that running over 22 miles isn't a good idea because you won't recover sufficiently. For me it won't be the distance that's the challenge it's the pace. If I can't recover from running 26.2 miles in a little under 3 hours - then it's going to be almost impossible to run under 2 hours and 30 minutes in an "all out" marathon. I did the same thing before Boston in 2009 and ended up with a 3 and a half minute PR. All I want is another 2 min 33 sec - is that so much to ask?
Last Week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 14 miles 3X5.5 min T pace 30 sec rest 1 mi easy 4X5.5 min T pace 30 sec rest
Wednesday evening: 6.5 miles
Thursday: 13.5 miles
Friday: 12 miles
Saturday: 0 miles
Sunday: 22 miles 4X1 mi 1 min rest 11.5 miles easy 2 mi @ T pace
Total: 96 miles
Next Week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 16 miles 4mi T pace 2 mi easy 4 mi T pace
Wednesday evening: 5.5 miles
Thursday: 14 miles
Friday morning: 10.5 miles
Friday evening: 8 miles
Saturday: 12 miles
Sunday: 26.2 miles
Total: 120.2 miles
It felt kind of weird not running for a day - kind of like skipping a meal or pulling an all nighter. Running for an hour or more each day has just become another bodily function. In a way that's what all this training is about - I need to trick my body into thinking that 26.2 miles on October 10th run in 2.5 hours is a natural thing to do. Marathons are never "easy" - but the more I've completed the less painful they've become.
Next week I do something that is somewhat controversial among runners - I'm going to run a marathon to train for a marathon. Some people claim that running over 22 miles isn't a good idea because you won't recover sufficiently. For me it won't be the distance that's the challenge it's the pace. If I can't recover from running 26.2 miles in a little under 3 hours - then it's going to be almost impossible to run under 2 hours and 30 minutes in an "all out" marathon. I did the same thing before Boston in 2009 and ended up with a 3 and a half minute PR. All I want is another 2 min 33 sec - is that so much to ask?
Last Week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 14 miles 3X5.5 min T pace 30 sec rest 1 mi easy 4X5.5 min T pace 30 sec rest
Wednesday evening: 6.5 miles
Thursday: 13.5 miles
Friday: 12 miles
Saturday: 0 miles
Sunday: 22 miles 4X1 mi 1 min rest 11.5 miles easy 2 mi @ T pace
Total: 96 miles
Next Week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 16 miles 4mi T pace 2 mi easy 4 mi T pace
Wednesday evening: 5.5 miles
Thursday: 14 miles
Friday morning: 10.5 miles
Friday evening: 8 miles
Saturday: 12 miles
Sunday: 26.2 miles
Total: 120.2 miles
Sunday, August 8, 2010
Road Kill
A long wedding weekend + business trip to Minneapolis meant no post last week. All is well though - I'm pretty much on track for my training.
The countless miles of bike trails in Minneapolis made me think of how unfriendly my current home is to runners. There are certainly beautiful areas to run, but there are almost no trails. Most of my running is on paved country roads with no shoulders and drivers used to having the roads to themselves. The result is that I've becomed very sensitive to the sound of oncoming cars around corners or on the other side of hills.
Certainly living in Chicago and Baltimore I've learned to be a defensive runner, but nothing like jumping into tall grass on the side of the road because you're not sure the car barreling towards you at 60 miles an hour sees you. I haven't had any real close calls - but there is plenty of evidence of less lucky animal compatriots who have met their end from the front end of a Ford F-150.
Today I felt like road kill of a different type. I ran the Leesburg 20k as a marathon pace workout. It wasn't quite as steamy as some years but the constant uphill of the first half took a toll. I ended up running a little faster than I had planned - but the goal was to feel comfortable - and if I feel like I did today through 20k in Chicago I'll be in big trouble. The course seemed to be a little short (I think they messed up the turn around - the mile from 6 to 7 took 3:05) - a few people with Garmins had it as 12.28 miles - which if I convert is still below my goal of 5:45 pace.
The next two weeks will be challenging to say the least. I'll run 228 miles in 14 days - just over 16 miles per day - including 23 miles at tempo pace and a full marathon. Temps are supposed to go back up to the high 90's again the next few days. This is when I give my future October 10th self the gift of knowing I put in the work.
Week of 7/26-8/1
Monday: 11.5 miles
Tuesday morning: 6.5 miles
Tuesday evening: 14 miles 4X 5.5 min @ T pace with 1 min rest 1 mi easy 3X 5.5 min @ T pace with 1 min rest
Wednesday: 13.5 miles
Thursday morning: 4 miles
Thursday evening: 12.5 miles
Friday: 7 miles
Saturday: 22 miles 3 mi easy 4X1 mi with 1 min rest 9 mi easy 3 mi @ tempo (16:32) 3 mi easy
Sunday: 13 miles
Total: 104 miles
Last Week
Monday morning: 6.5 miles
Monday evening: 10.5
Tuesday: 10.5 miles
Wednesday: 14 miles 2X 16 min 30 sec @ T pace 3 min rest 11 min @ T pace
Thursday: 15 miles
Friday: 10.5 miles
Saturday: 7 miles
Sunday: 18.5 miles 20k 1:09:12 (might have been a little short)
Total: 92.5 miles
Next week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 14 miles 8X1 mi T pace 30 sec rest
Wednesday evening: 6 miles
Thursday: 14 miles
Friday: 12 miles
Saturday: 12 miles
Sunday: 22 miles 2X2 mi @ T pace 2 min rest 10 miles easy 3 mi @ T pace
Total: 108 miles
The countless miles of bike trails in Minneapolis made me think of how unfriendly my current home is to runners. There are certainly beautiful areas to run, but there are almost no trails. Most of my running is on paved country roads with no shoulders and drivers used to having the roads to themselves. The result is that I've becomed very sensitive to the sound of oncoming cars around corners or on the other side of hills.
Certainly living in Chicago and Baltimore I've learned to be a defensive runner, but nothing like jumping into tall grass on the side of the road because you're not sure the car barreling towards you at 60 miles an hour sees you. I haven't had any real close calls - but there is plenty of evidence of less lucky animal compatriots who have met their end from the front end of a Ford F-150.
Today I felt like road kill of a different type. I ran the Leesburg 20k as a marathon pace workout. It wasn't quite as steamy as some years but the constant uphill of the first half took a toll. I ended up running a little faster than I had planned - but the goal was to feel comfortable - and if I feel like I did today through 20k in Chicago I'll be in big trouble. The course seemed to be a little short (I think they messed up the turn around - the mile from 6 to 7 took 3:05) - a few people with Garmins had it as 12.28 miles - which if I convert is still below my goal of 5:45 pace.
The next two weeks will be challenging to say the least. I'll run 228 miles in 14 days - just over 16 miles per day - including 23 miles at tempo pace and a full marathon. Temps are supposed to go back up to the high 90's again the next few days. This is when I give my future October 10th self the gift of knowing I put in the work.
Week of 7/26-8/1
Monday: 11.5 miles
Tuesday morning: 6.5 miles
Tuesday evening: 14 miles 4X 5.5 min @ T pace with 1 min rest 1 mi easy 3X 5.5 min @ T pace with 1 min rest
Wednesday: 13.5 miles
Thursday morning: 4 miles
Thursday evening: 12.5 miles
Friday: 7 miles
Saturday: 22 miles 3 mi easy 4X1 mi with 1 min rest 9 mi easy 3 mi @ tempo (16:32) 3 mi easy
Sunday: 13 miles
Total: 104 miles
Last Week
Monday morning: 6.5 miles
Monday evening: 10.5
Tuesday: 10.5 miles
Wednesday: 14 miles 2X 16 min 30 sec @ T pace 3 min rest 11 min @ T pace
Thursday: 15 miles
Friday: 10.5 miles
Saturday: 7 miles
Sunday: 18.5 miles 20k 1:09:12 (might have been a little short)
Total: 92.5 miles
Next week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 14 miles 8X1 mi T pace 30 sec rest
Wednesday evening: 6 miles
Thursday: 14 miles
Friday: 12 miles
Saturday: 12 miles
Sunday: 22 miles 2X2 mi @ T pace 2 min rest 10 miles easy 3 mi @ T pace
Total: 108 miles
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