Tuesday was the first day of marathon training. There was a lot of food consumed this weekend, a belated birthday dinner at Harry Carays’s, Memorial Day barbeque…. So, I was feeling sluggish. I chose the Tempo Run – 2 miles warmup, 2 miles at 7:14, and a 2 mile cooldown. My approach to the FIRST program is to pay attention to the “meat” of the run, like the tempo run, or the speedwork, and not be concerned about the warmup and cooldown. This is probably okay when it comes to paces, or running vs. jogging or walking during rest intervals. But I wonder I also sometimes make a 1 mile warmup run, like 0.5, or 0.75, and the same for a 1 mileor “10-20 minute” cooldown run. The distances in this program are already so short, I wonder if I am shortchanging myself by skimping on the warmups and cool-downs? Around mile 19-21 in my fall marathon, my legs felt like they had no more strength. This program does recommend doing more leg strengthening exercises to make up for the lower volume of running.
The FIRST program has speedwork in metric units. Today is 3 x 1600 meters with 1minute rest intervals. I ran about a ¾ mile warmup, and then started. My goal was a 6:41, but I think I made the mistake of programming the Pace Alert in my Garmin in statue miles. That means it would expect I would run 1609 meters (1 mile) in 6:41. But I really wanted to run 1600 m in 6:41. This morning was pretty cool, but the wind was strong. I could hear the beep of my pace alert constantly during my run, but I resisted the urge to look at it. When I finished , I saw 6:23. That was good to know I could run that pace, but I was afraid I burnt myself out, and would see 7 minute paces for the last 2. My next two miles, I concentrated on form. I only heard the watch beep a few times, but I felt a lot better. I was expecting it to be over 6:45, but it was actually 6:40, so still under pace.
My street has quarter-mile intervals marked out over a 1-mile loop, with only 4 turns, thanks to my neighbor “Shorty”, an accomplished age group runner from the old Palos Road Runners club. I can gauge my progress both by the watch and the markers, and I can leave a water bottle on one of our family vehicles parked on the street.
I take generous swigs of Gatorade between sets. My last set does not feel slow, but I can feel my form deteriorating. I timed it so I would finish before my house and the fluids left there. These last 200 meters, I feel awkward, bu I still keep that wathc beeping. When I am done – 6:37 - all three intervals under the pace. Not bad for a 50 year old running the workouts for Boston Qualifying times for 45—49 year olds!
Thursday, June 2, 2011
Monday, May 30, 2011
Easy Rider
I took advantage of the nice weather today, and went biking with my wife for the second day in a row. Last week, I took ownership of my birthday present that my wonderful wife Laura agreed to bestow upon me for my 50th birthday. I got a Giant Defy 1 Road Bike. I had an Iron Horse Road bike, for around 10 years, so maybe she got me that for my 40th birthday. My friend John that I am riding the RAGBRAI with is a handy bike mechanic, so he offered to tune the bike up for me. He noticed that the fork was loose. When he took a look at it he reminded me that it had earlier issues some years back where the threading nut had very few threads. He said it would hundreds to replace it as well as other maintenance like a new chain. That’s when I pitched the Birthday Bike idea to Laura.
Apparently, she had some big-ticket present in mind for me, because she did not flinch when I mentioned a bike in the $1-1.5K price range. Now you know why I love her!
So, on Friday, I took the bike out for the first time. It’s about a 7 mile ride to my friend John M’s house. He keeps a refrigerator in his garage stocked with craft beer, so we christened my new bike with Three Floyds Dead Guy Ale.
The rides on Sunday and Saturday were a little less casual, because I was riding with my wife, Laura. Plus we were fighting wind on the way back on Sunday.
My non-running routine was : 15 miles Friday; 24.5 miles Sunday; 36 miles Monday. The average speed for all those days was between 15-16 mph. I don’t think I have logged 75 miles on the bike in a 4 day period before. Maybe I will turn into a bike rider yet!
Apparently, she had some big-ticket present in mind for me, because she did not flinch when I mentioned a bike in the $1-1.5K price range. Now you know why I love her!
So, on Friday, I took the bike out for the first time. It’s about a 7 mile ride to my friend John M’s house. He keeps a refrigerator in his garage stocked with craft beer, so we christened my new bike with Three Floyds Dead Guy Ale.
The rides on Sunday and Saturday were a little less casual, because I was riding with my wife, Laura. Plus we were fighting wind on the way back on Sunday.
My non-running routine was : 15 miles Friday; 24.5 miles Sunday; 36 miles Monday. The average speed for all those days was between 15-16 mph. I don’t think I have logged 75 miles on the bike in a 4 day period before. Maybe I will turn into a bike rider yet!
Saturday, May 28, 2011
Not the Last FIRST
This summer I will be using the FIRST Marathon training for the seventh time. I also used it for the Palos Half Marathon in May. The FIRST program advocates less running volume, but higher intensity in each of your three running workouts: Speed; Tempo; Distance. By running 3 days a week, with non-weight-bearing cross-training between running days, you can run these harder workouts with the active recovery for your legs. You can read more about it on one of my earlier blogs:
I had not initially planned to run a marathon this fall. I had already run 11 marathons at the rate of 2 a year, and I had given myself this year when I turned 50 to take stock and see if I would continue to run marathons. My son is entering college in the fall, and I did not want my running to interfere with getting him to college, or being able to go see his football games. But a friend that I was training with for a half-marathon wants to qualify for Boston, and he picked the Fox Valley Marathon in suburban St. Charles. So, I decided to support him, and train this summer, and try to qualify for Boston alongside him. So, I am signed up for the 2nd Annual Fox Valley Marathon on September 18, 2011. That is 16 weeks away from the last Sunday in May, so this week is the start of my 16 week training program.
Even though I only need a 3:35 to qualify for Boston because I am 50 years old, I am using the 3:30 training program I have used in my previous marathons. They just changed the qualifying standards for Boston, and within your age group, the faster times get first in line for entrance spots, at least for the first week or two of registration.
The other thing about my training progam is that it will be interrupted at the end of July by a week-long bike ride across Iowa – the famous RAGBRA (Register Annual Great Bike Ride Across Iowa). A good friend of mine has done it for about 10 years, and has invited me to join him repeatedly, so I finally decided to join him. So in addition to training for a marathon that includes five 20 mile long runs, I am also trying to build up “time in the saddle” by biking 3-4 times a week, with a rides from 30-75 miles.
So this summer’s blog will be a mix of stories about my running training and my biking – true to the cross-training spirit of FIRST.
I had not initially planned to run a marathon this fall. I had already run 11 marathons at the rate of 2 a year, and I had given myself this year when I turned 50 to take stock and see if I would continue to run marathons. My son is entering college in the fall, and I did not want my running to interfere with getting him to college, or being able to go see his football games. But a friend that I was training with for a half-marathon wants to qualify for Boston, and he picked the Fox Valley Marathon in suburban St. Charles. So, I decided to support him, and train this summer, and try to qualify for Boston alongside him. So, I am signed up for the 2nd Annual Fox Valley Marathon on September 18, 2011. That is 16 weeks away from the last Sunday in May, so this week is the start of my 16 week training program.
Even though I only need a 3:35 to qualify for Boston because I am 50 years old, I am using the 3:30 training program I have used in my previous marathons. They just changed the qualifying standards for Boston, and within your age group, the faster times get first in line for entrance spots, at least for the first week or two of registration.
The other thing about my training progam is that it will be interrupted at the end of July by a week-long bike ride across Iowa – the famous RAGBRA (Register Annual Great Bike Ride Across Iowa). A good friend of mine has done it for about 10 years, and has invited me to join him repeatedly, so I finally decided to join him. So in addition to training for a marathon that includes five 20 mile long runs, I am also trying to build up “time in the saddle” by biking 3-4 times a week, with a rides from 30-75 miles.
So this summer’s blog will be a mix of stories about my running training and my biking – true to the cross-training spirit of FIRST.
Saturday, January 1, 2011
FIRST Run of 2011
The first long run of this 18-week half-marathon training program loomed like a boulder in my path. It's not the distance - I have run ten 20 milers a year for 5 years while training for marathons. But in order to hit a 90 minute half-marathon, you are supposed to run Half-marathon pace plus 20 seconds - a 7:11 pace for 8 miles. Maybe that will come, but with first week of the program falling between Christmas and New Years, my diet, alcohol intake and sleep schedule have not been optimal. Laura and I did not go our for New Years, but we were out a party on Thursday night, and I woke up at 4:30 am on Friday. We spent the day watching Laura's niece in a high school diving meet held at Purdue University. In order to get to the start of the meet by 9 am (eastern time), we had to leave at 6 am. At least our niece made it exciting by coming back from a 20 point deficit to take first place by 10 points in her last 2 dives. But the diet that day of donuts, pizza and Mexican food was not good pre-run fuel.
I let myself sleep in on New Years Day. It was clear I was going to be running on my own. The temperature was just below freezing, the streets were dry, but there was a 20+ mph wind. The 8 mile route by my house is nice and convenient, but it has a few hills. My other option was to drive to the straight, flat, Old Plank Trail and run 4 miles west into the wind, and turn around and run back. I stuck to the home route.
I did not have delusions of hitting that 7:11 pace, but I had to turn in a faster pace than I usually do on long runs. I set my Garmin pace alert for a 7:30 pace. Since I was running by myself, I decided to try the Garmin "Virtual Partner". It takes your goal pace for a given distance, and shows 2 figures on your watch - one represents you, and the other your "partner". It shows the partner either ahead or behind of you, and the difference. Usuially when I do a long run, I just start my watch as soon as I start. But I figured if I had to run at this pace, I wanted to hit that pace from the get-go, so I took a warmup lap around my block, then I started my watch.
My route meanders southwest, and then turns in a general northeast direction. My face was pretty cold at the start, mainly from the wind. My first 2 miles were in a 7:20-7:30 range, but the third mile was a climb up a hill into the wind, so it slowed to about 7:40. This is where my "partner" started to get ahead of me. It showed the distance as 100, 200, 400 feet, which did not seem insurmountabe, and I gave myself milestones to try to catch up to, or visualized my running buddies or catching up to people in a race.
I passed the halfway 4 mile mark, and I had a little bit of a downhill, and the wind at my back, so I took advantage of it. I was coming up to a long gradual uphill, and I was 38 feet ahead of my partner. I decided if I I could not let him get ahead of me by the end top of the hill, then the rest of the run, I could keep his pace. I put my gloves in my pocket, and opened my jacket a little, because the wind would not be a factor. As I came to the 5 mile mark at the top of the hill, I was still 28 feet ahead, Now I knew I could hold the pace for the rest of the run, with hardly any hills, and the wind at my back. Plus, that 5th mile was actually under 7:20, so I was keeping a faster pace. Same thing for the 6th mile. I was back near my house, running a big sweeping loop east. I looked at my watch, and the distance was 0.11. That had to be wrong, I was still keeping that 7-minute-ish pace,- then the mileage counter kicked in and showed my 7th mile at 6:57. I looked at the "partner" display - I was still ahead - now I realized that where I had been 300-400 feet, I had increased the gap, and now it was showing my lead in miles. So I had 1 mile to go, and I was 0.12 miles ahead. Like my friend Dale likes to say, I could "smell the hay in the barn", so I stepeed it up more. The final turn before the finish would take me west straight into the wind for a quarter mile. I was not looking forward to it. I tried to build my lead, 0.14 - 0.16. That might be dried up with that wind. I was running down the street on the next block from my house, but it felt like I was miles away. The wind made this part of my run feel like I was swimming in an endless pool, just using all my strenth not to have the current push me back. The wind was chilling my hands, but there was no way I was slowing to put them back on. I could see my house, but since my route was about 7.85 miles, I knew I had to go paast it to the corner to get 8 miles. I had left a full 1-quart water bottle on the back of my son's truck on the street. The wind had blown it off. I keep charging past it, and lookd at my watch - my lead was still 0.15 miles. The watch beeped when I got to the corner, and wi was ready to turn around and cooldown with teh wind at my back. I looked at my watch and it said "Success" Average Pace: 7:22.
That was success, running by myself, with a strong wind on a hilly course, I ran my fastest 10-K, and ran another (almost) 2 fast miles after that. A pretty good start to the New Year.
I let myself sleep in on New Years Day. It was clear I was going to be running on my own. The temperature was just below freezing, the streets were dry, but there was a 20+ mph wind. The 8 mile route by my house is nice and convenient, but it has a few hills. My other option was to drive to the straight, flat, Old Plank Trail and run 4 miles west into the wind, and turn around and run back. I stuck to the home route.
I did not have delusions of hitting that 7:11 pace, but I had to turn in a faster pace than I usually do on long runs. I set my Garmin pace alert for a 7:30 pace. Since I was running by myself, I decided to try the Garmin "Virtual Partner". It takes your goal pace for a given distance, and shows 2 figures on your watch - one represents you, and the other your "partner". It shows the partner either ahead or behind of you, and the difference. Usuially when I do a long run, I just start my watch as soon as I start. But I figured if I had to run at this pace, I wanted to hit that pace from the get-go, so I took a warmup lap around my block, then I started my watch.
My route meanders southwest, and then turns in a general northeast direction. My face was pretty cold at the start, mainly from the wind. My first 2 miles were in a 7:20-7:30 range, but the third mile was a climb up a hill into the wind, so it slowed to about 7:40. This is where my "partner" started to get ahead of me. It showed the distance as 100, 200, 400 feet, which did not seem insurmountabe, and I gave myself milestones to try to catch up to, or visualized my running buddies or catching up to people in a race.
I passed the halfway 4 mile mark, and I had a little bit of a downhill, and the wind at my back, so I took advantage of it. I was coming up to a long gradual uphill, and I was 38 feet ahead of my partner. I decided if I I could not let him get ahead of me by the end top of the hill, then the rest of the run, I could keep his pace. I put my gloves in my pocket, and opened my jacket a little, because the wind would not be a factor. As I came to the 5 mile mark at the top of the hill, I was still 28 feet ahead, Now I knew I could hold the pace for the rest of the run, with hardly any hills, and the wind at my back. Plus, that 5th mile was actually under 7:20, so I was keeping a faster pace. Same thing for the 6th mile. I was back near my house, running a big sweeping loop east. I looked at my watch, and the distance was 0.11. That had to be wrong, I was still keeping that 7-minute-ish pace,- then the mileage counter kicked in and showed my 7th mile at 6:57. I looked at the "partner" display - I was still ahead - now I realized that where I had been 300-400 feet, I had increased the gap, and now it was showing my lead in miles. So I had 1 mile to go, and I was 0.12 miles ahead. Like my friend Dale likes to say, I could "smell the hay in the barn", so I stepeed it up more. The final turn before the finish would take me west straight into the wind for a quarter mile. I was not looking forward to it. I tried to build my lead, 0.14 - 0.16. That might be dried up with that wind. I was running down the street on the next block from my house, but it felt like I was miles away. The wind made this part of my run feel like I was swimming in an endless pool, just using all my strenth not to have the current push me back. The wind was chilling my hands, but there was no way I was slowing to put them back on. I could see my house, but since my route was about 7.85 miles, I knew I had to go paast it to the corner to get 8 miles. I had left a full 1-quart water bottle on the back of my son's truck on the street. The wind had blown it off. I keep charging past it, and lookd at my watch - my lead was still 0.15 miles. The watch beeped when I got to the corner, and wi was ready to turn around and cooldown with teh wind at my back. I looked at my watch and it said "Success" Average Pace: 7:22.
That was success, running by myself, with a strong wind on a hilly course, I ran my fastest 10-K, and ran another (almost) 2 fast miles after that. A pretty good start to the New Year.
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