One Week Away

NYC is one week away and I can't wait.

I am in 'taper mode' and did 12.95 on Thursday and 8.48 today. Taper runs can be tricky, I find myself in a running purgatory not sure how exactly to pace myself. The temptation is to put the hammer down because I feel strong, but then I don't want to take it too slow, either. Thursday's run was an 8:54 average, but my Mile 1 was 7:14, wayyyy too fast, but 11 and 12 were in the 9:45 range, as I started to tire.

I managed to keep this morning's run steady, all of my splits were in the 8:15-8:40 range, with an average of 8:31. I feel ready, much better prepared for 26.2 than I was five weeks ago for the Maine Marathon.

I've also signed up for dailymile.com, a very cool site which allows you to track your training among like-minded runners/cyclists/swimmers/athletes. Great motivating tool.

I've been paying closer attention to my diet these days as well, and it is making a difference. I've been eating smaller but more frequent meals, and the urge to overdo it has dissipated since I'm grazing on a lot of nutritious, low-glycemic foods that keep me feeling full.

Yesterday's food log:

Breakfast (6:30am):
1 package Quaker instant maple & brown sugar (I know, should just go steel cut)
1 cup Stonyfield Oikos greek yogurt with blackberries and granola
6 oz Pomegranate juice to wash down my MegaMen Active daily vitamins and Omega3 fishoil vitamins

mid-morning snack (10am or so):
organic banana
1 slice andama toast w/peanut butter

lunch (12:30):
Ovengold turkey breast (2 slices) with 2 slices Monterey Jack cheese on a pita with a 1/4 avocado on a pita

mid-afternoon snack (2:30pm):
2 handfuls of walnuts and dried cherries
1 apple

dinner (6pm):
wild salmon (about 8 oz) with tomatoes, spinach, and cannellini beans

8pm snack:
2 cantaloupe wedges, several handfuls of pumpkin flax granola

I find that by simply writing down what I eat, when I eat, keeps me honest. I can look at my intake with objectivity and hold myself accountable. When I do this, I feel great and lose the urge to eat lousy food. I also drink a ton of water, and a lot of sparkling water with fresh lemon wedges.

Lastly, I got my blood work data back and am pleased with the results. Three years ago this month, I was 222lbs and very sedentary. Now I'm 178, with another 10 to go. Triglycerides, the indicator/precursor to diabetes, was a whopping 387. Not good at all. Way too much fat in my blood. Today, it's a scant 41. Anything under 150 is good - rewarding to see what a proper diet and hard work can do. Cholesterol is 190 (anything under 200 is considered good) but I would like to reduce that number - I am cutting my intake of red meat down dramatically and I think that will make a big difference.

Sunday's 20.49

Set out to do my long run yesterday - my last one before New York - so I ran to Long Sands Beach in York, turned around at Nubble Rd., and returned home. Great run - in fact, my best training run of that length, ever. Cheryl and the kids met me at Long Sands shortly after I turned around at mile 12 and gave me a banana, a Gatorade and lots of support.

Finished in 3:11:02, or 9:19 min mile but my moving time was 3:07:55, or 9:10 per mile as I stopped for about 2:30 when I saw the family and also took two very quick bathroom breaks along the way. Felt great afterwards, and relaxed by the fire and watched some football while I recovered. I feel ready for NYC - I now have three 20 milers in the bank (including one full 26.2) over the last five weeks. My cardio is where I'd like it to be and my quads/calves/hammies feel great today - zero soreness whatsoever. This must be the first time I've run 20 and not been sore the next day.

I love running along the beach, so calming and restorative. I wanted to continue up Nubble Rd all the way to the lighthouse as it has a steady incline for several miles but this run called for 20 so I wanted to stick with the plan. Next long run after NYC, however, I will.

Also, this morning I had my annual physical. Good results, blood pressure is an excellent 121/68 though I weighed in at a very healthy 180 - I would like to be 168 as a comfortable, everyday weight. I will get there.

Getting my blood work done tomorrow...

Also as an aside, I told my physician about my running and turns out she used to be a marathon runner but now mostly plays tennis and cycles due to plantar fascitis. In fact she used to run on the men's track team at MIT back when they didn't have women's running and founded the female running club, but she used to run with - get this - Joan Benoit Samuelson on the Liberty Running Club back in the '70's. Even beat her in the mile. Turns out JBS didn't even run at Bowdoin, she played field hockey, and didn't begin running in earnest until after she graduated and started getting serious about the marathon. Found that fascinating.

Thursday's run

I set out to do another run of decent length this morning and I decided to do my out and back to York Golf & Tennis. I like this particular run because it is quiet, as I see very few cars and it is very scenic - just me and the pines, the jersey cows grazing in the rock wall lined pastures, and as I crossed the York River the lobster boats were coming in to unload their traps.

I started off Mile 1 at 9:03 and knew this would be an average pace after last night's Taekwondo class. There was only one other student who arrived so Grandmaster Park, who was a bit sore from a strained muscle in his neck, allowed me to conduct class. After a good warm-up and stretching we did a lot of kicking drills with the paddle pad, although basic techniques such as turn (roundhouse) kicks, side kicks, and chop (axe) kicks. We closed class with a 5 min 3 kick combination back-and-forth, and I left class drenched, and sore when I woke up today.

I finished the run in 1:51:51, one of my slower times for this run - my legs felt heavy and I never really got loose. Between Tuesday and today that adds up to 25 miles so far this week, and I have my last 20 miler before NYC this Sunday to add up to 45. I will begin to taper down after Sunday's run leading up to race day.

That's more like it

Did 12.91 miles to begin the week today and even after the first few steps my legs felt lighter, more agile. I think I underestimated the healing time required after an all-out 26.2 effort. I used to call this my 12.99 run, but my Garmin has it .08 less. So 12.91 miles it is.

I ran my standard 4.3 mile 'loop' that I've been doing since I began running again last year. My first run here in Kittery was the 4.3 loop once around, complete with three hills I named 'Tom, Dick and Harry' after the tunnels in The Great Escape. The first time I ran it last fall I was doing it in over 44:00; now my best recorded single loop time is 33:53.

Today's run just felt good. Comfortable midfoot striking, smooth and balanced. I pushed on the third loop, finishing in 1:52:47, or 8:44/mile. 1823 calories burned.

For comparison's sake, I did the same exact 12.91 two weeks after Sugarloaf and did it in 1:54:00, then again a few days later in 1:54:15 - so by using that standard, I feel pretty good with where I am two weeks after the Maine Marathon and three to go before NYC.

Sunday 8

Up and out at 7am sharp for an 8 miler - my pace is still over 9 min a mile, and perhaps didn't have the necessary fuel before I left the house. But something rather interesting happened when I returned from my run. I began to smell ammonia - yes, the scent of ammonia. I was perplexed.

I did a little research and this is what I learned (from Runner's World UK):

Q My sweat smells strongly of ammonia after a run. Is this normal?

A Don’t be too alarmed: the smell of ammonia in sweat is common among runners. Ammonia comes from the breakdown of amino acids (the building blocks of proteins) within the body. It is made up of nitrogen and hydrogen. The hydrogen atoms are converted to glucose and used as fuel. The nitrogen is a waste product that needs to be excreted by the body, and is processed in the kidneys to form urea that is excreted in urine. If there is too much nitrogen for your kidneys to deal with, it will be excreted as ammonia in your sweat.

One factor to consider is water intake. If you are consuming adequate fluid, the ammonia will be diluted – a decrease in the concentration will result in a less potent smell of ammonia. One way to be sure you are drinking enough fluids is to ensure your urine is clear.

Many people mistakenly believe ammonia sweat means that their protein intake is not high enough. The body will only utilise protein for energy when it does not have a sufficient supply of fats and carbohydrates. Muscles can use glucose and fat for energy, but the brain requires glucose. Since there is no direct metabolic pathway from fat to glucose when there is insufficient carbohydrate, your body will use amino acids. Therefore, if your sweat smells of ammonia don’t compensate by adding more protein (amino acids) to your diet, instead fuel your muscles and brain with what it prefers as an energy supply: carbohydrates. So, although protein is important in the diet, don’t go overboard. The recommended daily amount of protein is 15 per cent of your total calorie intake.

If you find the smell of ammonia persists try having a low glycaemic index carbohydrate, such as an apple, before your run and during prolonged exercise drink sports drinks to fuel your body and prevent amino acids being burned as energy. Don’t forget the body needs carbohydrate to burn fat so don’t think that providing some carbs before running is going to eliminate the fat burning process.

—Jane Newman, Sports Physiotherapist and Ultra Runner

So even though I consider an 8 mile run a 'short' run these days, I can't skip breakfast and need to bring GU or Gatorade on my runs, and it looks like I need to consume more carbs in my daily diet.

Seven Samurai

Did seven miles this morning before participating in not one but two Taekwondo demonstrations with my son. Finished in 1:04, putting me at a 9:15 min overall pace - just enough to keep loose and work up a sweat. Burned 996 calories.

Taekwondo has become an incredible means of cross-training - the short bursts of speed, the flexibility required, but most importantly the mental discipline and focus. One improves the other - the more I run, the greater my VO2MAX threshold becomes and hence I have more endurance for martial arts and sparring. The more I spar, the quicker I become, the sharper my decision making/ability to counter becomes, and lighter on my feet I feel. Running is a mental game; Taekwondo both works the mind and body simultaneously with demanding rigor.

But what makes Taekwondo special and truly enjoyable is the fact that I do it with my son. He is one of the youngest members on the Demo team, traveling around the Seacoast putting on martial arts exhibitions. We hope to test for Blue this December.

Tuesday's run

Once again did an out-and-back to the York Golf and Tennis Club this morning, but about a minute into my run my Garmin flashed low battery and moments later was out of juice. I must have left it on too long after my last run before turning it off...

So without a way to track time - I wasn't even sure when I left the house - I just ran. I pushed pretty hard and it felt like a faster pace than the same run a few days earlier but hard to tell. I do enjoy running this time of year - the cool weather and brilliant foliage make it a true respite from my regular day to day responsibilities.

Someone the other day asked me if I get "bored" doing all this running. I responded, "Does a Formula One driver get bored tearing around the same track for two hours?" First, I love to run. That helps. Sure, there are some days I just don't feel like it - but invariably if I do put on my kicks and go, I always feel glad that I did. Always. And of course there are plenty of runs I can't wait for the merciful end which can't ever come fast enough.

However running has become a bona fide passion, something I do to at times to relax, to escape, and other times to test my limits. I think about my pace, my rhythm, my breathing, how my muscles are responding, the terrain, what lies ahead, can I push harder....I cycle through a mental checklist, often without even realizing it. Other times I just get lost in music, but I am running more and more these days without it.

So the race car analogy seems appropriate for me, especially when running with the clock ticking and a specific time that I'm trying to beat. That's what really keeps me going, the silent inner battle just you wage against yourself, you know the time, how hard you need to push, can you do it, I can see the finish, just give a little bit more. Few things in life are more satisfying than a run when you wring every ounce of effort you have, and those few quiet moments after you're done you can say I gave it my absolute best - sore and exausted but proud and content.

Sunday's run

Did my standard run to the York Golf & Tennis Club and back - a mile into my run I wondered why it hadn't alerted me yet that I reached the Mile 1 split only to realize it wasn't tracking distance, just time (b/c I turned it on inside - rookie mistake). So I don't have an accurate gauge on the exact distance but mapmyrun shows it as 11.9. The total time was 1:48:37, so roughly 9 min miles. My fastest was 8:30 at mile 6 on Indian Rd., which is the midway point. For some perspective, when I returned from Montana I did this same run in 1:39:12; on 09/02 (in 95 degree heat) in 1:50:29; and on 09/09 I did it in 1:43:23.



It's obvious my body is still recovering from 26.2, though I did burn another 1,528 calories this morning.

Back into the frying pan

Did my 1st run since Sunday's marathon - a very hilly 11.82 mile run. Finished in 1:52:22, or 9:28 min mile avg. Just wanted to see how I felt, and I felt pretty good, so what I thought might be an 8 mile jaunt turned into something longer. Since my next 26.2 is a month away, I need to build up my miles quickly - and wanting to avoid 'junk' miles - I ran a hilly route that demanded effort. I wasn't too concerned with time, just getting a good hill workout. Those last few hills on Sunday took a lot out of me and I want to be ready for any hill, at any moment, regardless at what mile marker I find them.

My Garmin showed I burned 1,652 calories - love that feature. I am also looking to become leaner, as I ran the Maine Marathon a good 5 lbs heavier than Sugarloaf. Imagine running with a 5 lb weight in your pocket for no good reason?

Though I'll probably always be more bison than antelope, I can watch my nutrition a bit closer and make better choices to condition myself to handle all of these upcoming miles. Leaner = faster.

After today's run I drank 12oz Naked Protein, 8 oz. lower sodium V8, and a 1/2 cantalope, and am making cod fra diavolo for dinner with maple glazed brussel sprouts and sweet potato wedges for contorni (side dishes).

Need Some Advice

So during the ADK 1/2 marathon I developed what I think is a cramp. It's in the arch of my right foot. It hung around painfully for a few days and then tapered off with stretching and rest. Still, every so often when I took a half step on my right foot it came back with a twinge.

The cramp came and went during my first run since the race, on Sunday, but as I posted I stopped 3x to stretch, so managed to keep it at bay.

So today was the first since the race that the foot went all day without the return of the cramp. (I had to wear a suit to work today, so had on dress shoes, too.) I felt fine all day until I got home and suited up for a run. I laced up my sneakers in the bedroom, and during the four second walk down the hall to the door, the cramp returned! Anyway, I bagged the run until I figure this out.

So far my conclusion is, I need new shoes. Any other thoughts on this?

Thaks, fellas.

Maine Marathon

Yesterday I ran in the Maine Marathon, my first race in a bid to run in twelve marathons in twelve consecutive months which I'm documenting at 12marathons12months.blogspot.com. I finished in 3:44:00, averaging 8:33 minutes/mile. The course route was a bit tougher than I anticipated, as I was a full 9:00 off my desired finish time of 3:35, but it was a terrific event and I'll run this again without question.

Up at 5am and arrived at the University of Southern Maine gym at about 6:30 for packet pickup. My father accompanied me and it was great having him there. Just under 900 runners ran in the marathon, and about 2,000 ran in the 1/2 marathon. The out-and-back course began in Portland's Back Cove, and other than a few short turns though residential Portland it basically followed Rt. 88 through Falmouth and Cumberland before turning around in Yarmouth for the return.

The weather was crisp, about 50 degrees at the start. The cannon went off at 7:45, shoulder to shoulder, the stampede of footsteps, and the morning sun glistened off the water. Just a beautiful way to spend a Sunday in early October.

I wore my North Face shorts (with three PowerBar gels in each pocket), a Helly Hansen performance short sleeve shirt, and fleece gloves. I used my brand new Garmin Forerunner 310xt for the first time, and absolutely loved it (though I am still unable to transfer data from my device via wireless USB - frustrating.) I had it set to vibrate every mile and as I looked to maintain about an 8:00/mile average.

I ran exactly to plan the first 13 miles, and hit the 13.1 split in 1:44:44 - when I saw that I was remarkably encouraged and began to believe that 3:30 was within reach. Just maintain the same pace and I'm there.

Not so fast.

Here's the mile by mile breakdown:

7:18 Mile 1 out of the gate - to be expected.
7:35 Mile 2
7:40 Mile 3
7:47 Mile 4 - 1st energy gel
7:54 Mile 5 - feeling great at this point
7:57 Mile 6
8:00 Mile 7
7:59 Mile 8 - 2nd energy gel; took off my running gloves
7:52 Mile 9
8:12 Mile 10
8:00 Mile 11
8:22 Mile 12 - 3rd energy gel
8:24 Mile 13 - 1:44:44 split; almost the same time as last week's Niantic Bay 1/2 finish time. I'm very encouraged at this point
7:59 Mile 14 - back under 8:00 and my confidence is building
8:38 Mile 15
8:19 Mile 16 - 4th energy gel
8:57 Mile 17 - grinded up the steepest hill of the course; saw Cheryl and my parents who handed me a G2
8:38 Mile 18 - though times are mid 8's still feeling good though hammys and calves tightened a bit
8:43 Mile 19
8:40 Mile 20 - 5th genergy gel; still think 3:35 is in the cards
9:21 Mile 21 - first time I ran more than 20 since the Race around the Lake 7/30; begin to really feel it
9:18 Mile 22 - last energy gel
9:24 Mile 23 - stop in a port-a-potty to take a leak; lose 45 seconds?
9:36 Mile 24 - just grinding - legs have had it - an unexpected hill had me running hands on waist for a bit
9:57 Mile 25 - nothing left
9:40 Mile 26 - just trying to finish

So Mile 21 and after tells the story. I was strong through 20 but then ran out of fuel, something that didn't happen at Sugarloaf. I only bonked at Mile 25 but then recovered to sprint the last .25 or so; yesterday I knew exactly when I lost it and never regained a second wind.

Frustrating, but I can't be too hard on myself - 3:44 is a respectable finish. And the good news is that I have another 26.2 in the bank and have put my body through the last 6 miles so that should help when I run NYC next month.

Crowd support was decent - those who were out were vocal and enthusiastic - though there were stretches of solitude along Rt. 88 where I didn't see a soul. I do tend to enjoy crowd support, so I can only imagine what NYC will be like.

I had a slight fever when the race was over - this also happened after the ultra. I took some Aleve and it subsided a few hours later. Apparently this is common after pushing your body for so long. My Garmin also showed I burned 3,767 calories, about a full pound - 143 per mile - though I consumed 600 calories in energy gel along the way.

Today I feel a bit sore in my hammies and calves but not too bad - well enough to go to Taekwondo class tonight. If nothing else, I want to go for the stretching to shake away the muscle tightness.

FYI, I will be running the VT City Marathon as my May marathon next year - so if anyone is interested, I'm in.

Leaf Peepers Half Marathon

Today was an experiment in running without training. Like FA, I have not been motivated at all lately. Ok, more than lately. I really haven't run since my painful Vermont City Marathon. No big deal really, and I do believe that running breaks are important to stay interested in the sport -- my only issue is that I signed up for the Leaf Peepers Half Marathon, which was today in my hometown.

Despite not training, I was determined not to crash. I diligently ate every 20 minutes, drank plenty of Gatorade, and went out slow. Since it's local, it's a very social race, and I also wanted to have fun. At the end of the day, I accomplished my goals. I didn't bonk, finished strong, and enjoyed seeing friends. Oh, and no injuries -- that's a big one. I came in at 2:06, which is somewhere around a 9:30 pace. Just fine with me.

I won't say I'm back, but I'm intrigued. It was a good day.

Later boys.

Back to Basics

I got out on the road today. 50 minutes, end to end. This included warm up and cool down walks, as well as three stretch breaks. I took it gingerly, expecting to reprise some of the aches and pain from last week's Adirondack 1/2 Marathon. I finished today with a tweak in my left knee, otherwise I felt fair. The slow-n-steady approach gets credit, I am certain.

The ADK 1/2 ended up being a fine time. For a bunch of reasons -- some reasonable, some not, nearly all mental -- I ran little in preparation. I wanted to back out, but having made a commitment to Mrs. FA and some other folks, off we went.

Given the lack of training, I planned a walk/run strategy: run the first six miles, and then walk/run alternate miles. This way I could finish in 2:30 and not hurt myself.

I stuck more or less to the plan, and ran more or less at my intended pace. At mile 11, I stopped to wait for Mrs. FA so we could run the last two miles and finish together, which we did in 2:43.

There's a New York Road Runners 5 miler on Halloween, and I want to run between 9 and 9:30 minute miles. I am going to train for this alone, for myself. My recent lack of motivation re: the ADK 1/2 stemmed mainly from a promise I made to run it. There are already too many obligations in life. If I run, I have to run because I want to, obliged to no one.

It is a beatiful day in NYC, and the Park is full of runners and tourist and folks walking dogs. I ran the route that I ran over and over and over when I started running more than two years ago. I even wore the heart monitor strap, which gave me some interesting bio-feedback. I haven't used it in a long time. There's a stiff headwind along part of my route - the first crisp breeze of the Fall season. Looking forward to more of it.

Later. fellas.