Week 5 training

Week 5 began yesterday with a 4.3 run in the stifling humidity - I finished in 39:03 and swatted away deer flies the entire time.

Today was a different story. It was 70 degrees and the air was much drier. I did 8 and felt pretty good - 7:45 at mile 1, 34:04 at the halfway point, and finished in 1:08:49. So a better pace than my runs of late.

I also did the 1,000 pushup challenge last night, which is 1,000 pushups in 3hrs or less. I read that US Army Rangers do it and wanted to see how many I could do in that time frame. I had no idea what to expect, if I would even finish in 180 minutes. I finished in 1 hour 58 minutes. I admit it sounded daunting but wanted to give it a shot - and the feeling of surprising yourself is wonderful. When I joined Taewkondo in May of '09 I remember I could not do 20 in a row.

Lug nut run

Today was a lug nut run.

I didn't feel like going, we are headed to Kennebunk for a cookout with the inlaws so already looking forward to a nice steak and some cold ones. I told myself that today's run was what will separate me from the runner I am right now - a glorified ham-and-egger who still dreams of cracking 3:30 - from someone who can accomplish that goal and then some.

So out I went. I call it a lug nut run because I can use this during my next marathon when I feel the wheels starting to fall off, to tighten them back up again. I can recall that moment I went from blowing my long run off to doing it, and sometimes harkening back to a moment of strength overcame weakness can be a huge difference maker.

I did the 12.99 again and finished in 1:53:13. Not great, but not terrible either. It is actually nearly the exact 13.1 split time at Sugarloaf. Higdon says to run your long run 30-45 seconds slower than marathon pace, but I have to chuckle - my marathon pace is called run your a$$ off like you're being chased by a pride of hungry lions. I have a hard time gauging my pace and think it's high time I get a Garmin or Suunto to accurately track my splits and distance covered.

8 on Saturday

Got in a decent 8 mile run this morning. It is exactly 4.00 at the turnaround point where Crockett's Neck Rd. meets 103 so it is helpful from a split standpoint. This run has a good amount of hills so this will be the new go-to route when I need 8.

I was 8:01 after mile 1 and 34:53 at the midway point. Finished up 1:11:27 but also took a quick nature break so let's call it 1:11 even. I really need to pick up the pace on these runs.

Tomorrow I'll do 14 and might do it on 1A along the Rye/Hampton coast where Agricola and I did the Eastern States 20.

9 in the steam

I set out to do a 7 miler at a quick pace and it just didn't work out that way. I tried a different route so I was ballparking the distance. When I left the house it was still overcast, humid but reasonably cool, and puddles were everywhere due to last night's downpour. The first few miles were slow - mile 1 was 8:02 and that was the last time I looked at my watch.

I was still really tight from either TKD or Sunday's 5k, I'm not sure, but I never really hit that proper stride. About 45 min into the run the sun came out and I felt like a package of Stop & Shop broccoli that was steaming in the microwave.

Final distance turned out to be 8.85 mi according to mapmyrun, so I overshot by a bit and my time 1:21:52, slightly over 9 min/mile was not great. So a bit of a grind. In fact, it's been two weeks since I've had one of those sublime runs that feel great start to finish. I X this run off my training sheet and look forward to tomorrow.

Taekwondo and then 4.3

I went to the 12:00 TKD class, also known as the black belt class. I was the only non-black belt there, and it was a workout and a half. I am pleased in that I held my own from a cardio perspective, but the huge differences are their speed and flexibility. Just like I've already made the personal commitment that I will one day qualify for Boston - it might take another year, probably two to run a 3:20 - I will also get my black belt. I just have to stay patient and remain personally accountable to the training and they will both happen.

After class I ran the 4.3 loop to begin Week 4. Higdon says today is just a light run (supposed to be 3) but by default I run my loop because of the hills. I find it is a psychological advantage to conquer those hills day in and day out, and now they are part of my routine. I don't even really think about them, sort of like shaving. Finished in 38:30 but time was irrelevant, just loping and trying to shake off the muscle strain of taekwondo and get loose. For kicks I checked my log and my first recorded time for that 4.3 loop was 43:10 back on Jan 12, and I am certain I was not loping back then.

Tomorrow I believe is 7 mi and that is pedal to the metal.

Father's Day 5k

Yesterday was the 2nd annual Portland Sea Dogs Father's Day 5k and the whole family got involved. We drove up to Kennebunk, the inlaws followed us, and we drove to Hadlock Field where the AA affiliate for the Red Sox play. Very nice minor league park complete with a replica Green Monster. Registered on the spot, $18 each and the kids were free. Pleased that the entry fee went to Prostate Cancer awareness.

The kids were excited to break in their new Sauconys (with laces no less!). They raced around a 400 yd track and then through a fence and through center field gate, and onto the warning track to finish beside the 3rd base dugout. They loved it. Then they settled into some box seats with their grandparents to wait for mom and dad to cross the finish line.

It was humid and warm at the start, 1600 registrants they announced, triple the runners than last year. They do a Mother's Day 5k that is pretty big and it benefits Breast Cancer awareness and I got the course layout from someeone at the start who has run in all of them. Mostly flat except for two modest hills.

I got as close to the start while Mrs. TL began farther down in the pack. The gun went off and I instantly felt like I didn't bring it. Felt lethargic, tired, and already thirsty. 22:00 was immediately in doubt.

At the Mile 1 mark I was shocked - shocked! - to see that I was 6:51, the exact split time as the Kittery 5k from a few weeks back. That was what I needed - and 22:00 was still in reach. The h20 stop helped, 5k's normally don't have them but it was hot enough to set one up and I'm glad they did. I need to hydrate more before my runs. It's not February anymore.

2 mi I was 14:17 so knew I had to turn it on but finally felt comfortable. I need a few miles to get loose and do prefer longer distances than 5k's. I ran the remainder with gusto and when we turned into the track next to the stadium I pushed hard as I could. We went underneath the bleachers and into the ballpark, and once on the warning track tore along the dirt and passed maybe 10 runners to finish 22:23, 7:13 min mile. :16 faster than the Kittery 5k.

39 148/647 M 19/101 M3539 KITTERY 22:23 7:13

So slightly disappointed but it was a fun race. A positive takeaway was that in the 35-39 age group I finished 19 out of 101. And I'm 39.

42:00 for the Beach to Beacon 10k still seems a bit unrealistic at the moment so I might shoot for breaking 44:00 as a goal.

We will do the Mother's and Father's Day races every year moving forward, a neat little family tradition we are starting.

7 miles

Ran 7 this morning in 58:48, two minutes off of my last Tuesday's 56:50. Again, the heat does take its toll. I need to bring Gatorade on the shorter runs as well. Had a GU (Vanilla Bean) before I left and another one at the 3.5 mark.

Tomorrow is the 5K and I will run it hard.

9.34 this morning...

...and it was hot. I've been running since December and need to get used to the heat. Not eating breakfast didn't help either. Did it in 1:21:40, and it is my long of the week but will jump to 14 for a long next week.

I'll do 6 tomorrow and then running in a 5k at the Sea Dogs stadium in Portland on Father's Day that finishes on the field. The goal is to crack 22:00.

Week 3 Training

Week 3 began with a 34:02:59 for my 4.3 mi loop, :10 seconds off my time for the same distance last Monday. Ran it hard, and finding the warmer weather does take its toll. Very good TKD class last evening also.

Week 2 training complete!

I didn't feel like running today at all but since I'll be in Montreal for the Grand Prix this weekend, I had to do my long run today. If I want to break 3:30 for the Maine Marathon I better get out and do it. So I did.

I ran 8.66 on Wed in 1;12:15, 8:15 min mile, and the Higdon plan had me at 10 for my week 2 long but I felt like taking on the 12.99, and I am glad I did. My first loop was 35:25, second was around 1:14 something but the last loop I turned it on and finished in 1:49:43, my fastest recorded time for that run. Broke past my 1:54 plateau by 5 min which I am happy about.

Now I can enjoy some St. Pauli's trackside, albeit most likely in the rain. Forza Ferrari!

7 mile run

Today I did 7 mi out-and-back in 56:50, :30 seconds faster than a week ago. So 8:03/min mile pace.

It felt pretty good, not great, but ran it hard. A Subaru Forrester came hurtling around a corner way too close for comfort around mile 5.5 that shook me up a bit. I try to be very altert/aware when I run and I was ready to leap into the brush if need be.

Week 2 begins...

So I think I am going about this all wrong. Instead of running the same 12.99 distance over and over looking for improvement, I am going to build up my 4.3 mi and 8.6 mi times. This morning I did 4.3 in 33:53, (7:47mi) the quickest time for that loop to date.

Also, instead of following the Advanced I, I will follow the Intermediate II plan. I have to be realistic with my time available and the advanced is very demanding - altering the advanced plan, and he potential for continually missing runs and having to playing catchup, just might not be my best approach. In contrast, I followed the novice II to the letter and it worked for me - the intermediate II is similar in structure so go with what I know works.

I am doing pushups every third day and did 589 over the course of the day on Sat - 5x100 and the 6th set I collapsed at 89. Owe myself 11 more. I do sets of 100, and give myself a 30-60 min break or so before doing another set. Sets 1-3 were 100 straight through, and set 4+ I had to go into downward dog around 40 but then continue, do another 30-40, take a breath, and try to get to 100.

Tonight is TKD and am looking forward to it.

Food? I don't need your stinking food!

I think running kills brain cells. At least that's what I think after my run in the Vermont City Marathon last weekend. Somehow, I completely, 100% spaced on a critical element of race strategy this year -- food. I simply didn't have enough to get me through.

The story of this race really starts at last year's Vermont City. I forget what I titled my post for that race, but it had to be along the lines of the Pot-o-Potty Express. I had major GI issues that year, and hit 4 Pot-o-lets and one gas station bathroom along the 26.2 mile course. I remember the dilemma of having to continue drinking Gatorade and eating shot blocks, even though they were upsetting my stomach. It was a nasty cycle.

Unfortunately, the memory of that race doomed me for this one. Because I didn't want to repeat my issues from last year, I chose not to drink Gatorade at the rest stops (mistake #1), and was stingy with the shot blocks (mistake #2). The net result was that I completely ran out of juice at mile 17. I rallied a bit here and there before hitting a big-time low around mile 23, and although I managed to run the last 1.2 miles to the finish, the fact is that I was barely able to finish at all. Between miles 20 and 24 I stopped a bunch, walked a bunch, knelt down, and even sat on my butt on the side of the bike path. My calves were cramping so bad at one stretch that when I lifted my leg, my toe pointed down as the calf contracted. My body felt weird, which is to say it was beyond a normal "bonk" pain and into a definite nutrition depletion mode.

The shame of it is that AG and I followed a great plan, pace-wise. As he mentioned, we diligently stuck with the 9:00 minute mile pace guy for the first half of the race, even when we felt we could've gone faster. I managed to stick with him through probably 16.5 miles before the wheels quickly and completely fell off. The weather was also good for running -- overcast to start, not too hot, and no rain. In terms of conditioning, you can always do more, but I felt good about adding to a solid base by getting in two 20's and an 18 in the six weeks leading up to race day.

In the end, counting on water, 5 shot blocks and one Gatorade at mile 23 (which immediately relieved my calf cramp) just wasn't enough to get me through. It's easy to write that now, but in reality, I only realized it after the race was over. I was lying down (it felt so good to lie down!), when a guy I know came over to see how I was doing. He is an accomplished distance guy who had just run a 2:52. Not that I could've gotten anywhere near his pace if I had eaten right, but it's worth noting that he drank Gatorade at every aid station and ate 14 shot blocks during the race. My intake miscalculation was a big miss.

So here's the kicker. Now I think I have to run another one of these suckers. Not sure when, but I'm pretty positive I'll be back out there again. And you'll read about it here.

Week 1 Training Complete

So this morning I did my final run for Week 1 of 18 of the Hal Higdon advanced 1 training schedule. I am modifying it a bit, but the core concept of one mandatory long run per week with three shorter runs that incorporate hills and speed work remains. Plus I cross train with Taekwondo Mon and Wed evenings. Speaking of which, TKD last night was my first class in three weeks - and it was perhaps the hardest class since I was a white belt back in May of last year. Lots and lots of rapidfire turn kicks, so many that I swore I could smell the burning torque friction from my pivot foot. I am going for my high green belt on July 17th and am excited because I will break boards at public testing for the first time.

Anyway, I did a 4.3 run in 34.10 on Tuesday, a 7 miler in 57.19 yesterday morning, and the 12.99 loop in 1:58;50 this morning. Today's run was a rough and fairly unpleasant one because I won't be able to run Fri Sat or Sun so I got in my long run while I could. It's clear that today should have been a light workout, as I was simply exhausted - almost 5 min off my weekend times of 1:54 which I'm not thrilled about to begin with.

So suffice it to say I am wiped. Need some rest and let my body recover.

Vermont City Marathon Race Report

Sunday, 30 May 2010 was race day. I came in feeling moderately optimistic, but there was an undercurrent of dread in this one -- I suppose there always is, are you ever really ready, have you done all that you can...

I'd had a dream earlier in the week of running a 3:52. It didn't pan out that way.

Overall Finish: 1585
Age Grp Finish: 170/244
Age Grp: M3539
10: 1:29:43
13.1: 1:57:46
20: 3:06:25
Net: 4:23:57
Avg/Mi: 10:05
Gun: 4:25:37

If I'm honest, I'd say I wasn't ready, I missed a few too many runs of both the long and the short variety, but I was determined to come in and gut this out. The time is my best marathon yet (a whopping 13 seconds faster than 2008). I ran it slightly smarter -- I walked part of the long hill and a shorter hill around 17 -- I was really trying to save my legs. and it did work, somewhat.

I've been hitting trouble on long runs around 15-18, I hit it earlier Sunday -- around 12 I felt something not right and that's when I determined to not run the whole Battery Hill at 15. VTR and I ran with the 4 hour pace guy, and chatted with him and had a fine time -- I even got to be the pace setter for a bit while the official guy stopped to urinate.

A couple of forgotten ups and downs in 10-12 caught me off guard and sapped me a bit, and I really dropped off the pace on Battery Hill. The long boring stretch out to the neighborhoods of North Burlington did their damage too. Through 16-17 I was telling myself that I'd weathered the storm earlier, but I was feeling average at best. I lost it soon thereafter and went into survival mode. I bumped back into VTR who as he said, was in his own personal hell (but I'll let him report it). We slogged on together for the next 5 miles or so. I had a couple of crazy incidents at 21-22.

The first came down when we were finally coming off the surface streets and heading to the bike path that would take us back to the finish line. At that turn there is a waste water treatment plant. I'm not really one to gag etc, but something about that plant at that point in the race made my eyes water and made me retch and gag -- If I'd had stomach contents I'd have hurled. After recovering, I trudged on. About 5 minutes later a woman in front of me crashed when the woman in front of her stopped short to pick up a dropped-GU. I somehow managed to leap over both of them and not fall and not step on them. I got this weird muscle pull in my arm and my right calf balled up under my knee. I carried on.

I think I got an adrenaline burst from that and felt really good from 22-24 saying this will be my best marathon yet, then I crashed again at 24. Walked to 25 (walked the full mile), started to run at 25, my legs nearly gave way, I resumed walking, almost started crying (??) but powered on. About 25.25 I started running again and finished on a run with a great kick. I cursed out the apathethic finish line crowds asking them if they were at a "f*&%ing wake" and passed a couple of folks at the end (though the folks at the top of the chute ROCKED!).

VTR was inspiring and gritty. This was one tough race. It got progressively more humid and warmer as the day went one and it really knocked me around. I could have used one more GU near the end (and about an additional 100 training miles). I hydrated well, I think, though some guy asked if I wanted salt tab... I think this is my last marathon for a while -- my life is not set up for marathoning these days. My kids want me to keep going, and that might be what brings me back, even more than the fact than the fact that I think I know more about the distance than I did before and feel the need to tackle it again... but I need some time to recover and parse my lessons from this one. More miles, more calories on runs, smarter pacing.

Speaking of my kids, they and Mrs. A were out cheering the whole way, and it was great to see VTR's kids (& father-in-law) way out where we needed help most. All of our kids ran races the day before and we had a blast. C2 held my hand for the last half of his 1/2 mile race and that was an awesome moment. C1 smoked it and did really well and I'm psyched for her, the girl who told me "I run, you jog..." So awesome, and as VTR said to me at mile 9 when Mrs. A told us that C2 said "finish strong, dad" -- something I'd been telling him the day before when he did kick at the finish and pass some kids -- "that's what it's all about."