Conversational

I haven't posted since Sunday and it has only been two workouts but it feels like I have a lot to catch up on.

Monday night I went to the pool again. I broke the first 20 or so laps up into sets of 2 and was struggling a bit. I couldn't seem to get into a groove, a problem I had my last time at the pool too. I figured I must be doing something wrong because I really shouldn't be going backwards two trips in a row.

The pool then got busy and for whatever reason this allowed my mind to wander a bit and I wasn't forcing things. I had to share a lane and it made me turn around the laps more quickly, suddenly I was just cruising along. I swam the last 20 laps with barely a break and felt good. Then hopped in the hot tub and stretched things out while I was in there. You really can't feel looser than stretching out in a hot tub after a decent swim.

I woke up Sunday morning with a sore throat and after a couple of days denying that I was getting sick I had to face facts. It still hasn't turned into anything major and luckily it didn't really effect my run either.

I wasn't planning on going fast as on the past few Tuesday's but I started out with Ian, my legs felt good, the conversation was comfortable and before I knew it we were way out in front at about 6:45 pace for the first mile. Things just slowly increased in pace from there. A very subtle increase that got us to about 6:20 pace by the last mile.

The thing I was most excited about were the miles in between. At 6:25-6:35 pace, I was holding a conversation. It is definitely the most comfortable I have felt at those paces and I feel like it is a definite improvement. As I mentioned to Ian over the last couple miles, the run led me to believe that I should able to hold 6:25 pace for a half-marathon. That would put me at a 1:24 for the half and leave me sitting pretty for sub 3:00 at Boston. We'll see how things go.

After finishing up I ran the 5 miles home. I felt great, it started to snow and I was getting excited again about training again. My goal is 65 miles this week which would tie my high. I had been looking at that mileage with dread but I am starting to look at it as more of a challenge and a chance to push my body to where it hasn't gone before.

One last thing to an already long post. I was thinking back to Chicago, and for that matter Philly 2005 marathon training on my run home. During those training runs I must have pictured crossing the finish line with a qualifying time, 100's of times. Picturing the feeling of joy, when I crossed, the satisfaction and enjoyment of completing a goal. I need to conjure up a new mental image of 2:5X on the clock for Boston.

Week 4

I ran a very easy 8 miles in 63 minutes yesterday to wrap up another week of training. Due to the missed run on friday night I fell short of my 60 mile goal for the week with 54. That is 54 miles with a swim though. I don't really count the swim as much but it is better than 54 miles and nothing else.

My calf was still sore but held up fairly well during the run. It also felt better when I finished than it had when I finished the run the day before. I'll just keep an eye on it and won't do anything stupid so it gets worse.

Loop the Loop

I bagged my run on Friday night for no good reason other than I didn't really feel like it. By 10:00 I was regretting it but I was heading out the door then.

I am less focused in my marathon training this time around. I still feel like I am doing well overall and that my fitness is increasing I just don't really seem as into it. I can remember training for Chicago, it occupied a lot of my thoughts even when I wasn't running. Now I really just don't think about it so much. It's just something I am doing. Maybe it's beacuse I am often thinking about several other things that have gained importance and training just gets pushed to the back a little bit. I can't really decide if it is good thing or a bad thing.

Also, qualyfing for Boston had been a goal of mine for for a couple years. Boston seems sort of like the spoils and even though I want to do well, possibly going under 3 hours, it just isn't as important to me. I'll just keep putting in those miles and see how things go.

I headed out early on a cold Saturday morning to put in some of those miles today. I was shooting for 16. To me 16 miles really is the cross over into a long run from a kinda long run. I joined up with Jaime for the first 4 and we went up Kelly Drive at about 8:15 pace. The weather was cold but calm and I really felt good. We reached the Falls BBridge and she kept goingwhile I turned around to go back for the group run that I was leading this morning.

I ran back at a much quicker pace, somewhere in the 7:20's I was surprised by the turn out for the run on a cold morning, around 30 people, with 4 new people. After chatting for about 10 minutes we were off and I fell into pace with Ben and Kevin G. Things stayed relaxed soemwhere in the 7:45 range on the way out.

After crossing Falls Bridge I ran the length of Kelly Drive for the 3rd time this morning. Ugh. However, this time wasn't so bad, the conversation was flowing back and forth between Ben and I. With about 2 miles left Ben said I can't believe this is your second loop, and I thought "Holy Shit, your right, it is." I felt really good. In fact upon finishing I really didn't feel that bad at all. These long runs get easier and easier every marthon training cycle.

Anyhow, the last few miles were in the 7:20-7:30 pace range and I wrapped up 16.8 miles in 2hours and 7 minutes. My longest run since Chicago and it makes over 36 miles on the river this week. That is way to many.

Only one problem was with my calf on my right leg, I could feel it tighten as soon as I started the second loop and it was sore when I finished. It is very tight now and depending on how things feel tomorrow I may swim instead of run. It's always my damn calves.

Just Right

I met up with the Thursday Night crew on what was supposed be a cold and windy evening. I went so far as to get out the stretch pants and ear muffs in anticipation of the weather but hanging out with Ian and Alex before the run things just didn't seem to bad.

Elizabeth, Beth and Kevin J with Silas in his cozy plastic covered stroller (the "terrarium" as someone noted and cracked me up) got there a few minutes later and we took off on a long loop through Fairmount Park that included St. Georges and the Strawberry Mansion Bridge. Things were chilly but I was comfortable and from the start I was enjoying the run.

By the time we crossed the bridge and got into a West Fairmount I was feeling downright cozy in my winter gear. Alex and I had fallen behind the others and we chatted as we moved along at an easy pace. I felt like I could have gone on for another 10 miles. 9 miles in 72 minutes.

After a little post run banter I ran up the steps to my car and noticed snow coming down in the lights around the Art Museum. Seems like our run wrapped up just before it started coming down. I'd really liked to catch a snow run at some point, we'll see if the winter will cooperate.

My heart again was just not into the run last night. It is something about knowing I have 12 miles in front of me in the cold and dark that makes it difficult to generate much excitement. These mid-week long runs were nicer in the summer time when I took the opportunity to explore Fairmount Park in the warmth and in the sun. (of course over the summer I was bitching about the heat and humidity but a couple months of running in the dark can really temper these bad thoughts.)

My route was on the very familiar Kelly Drive from my place down past Boathouse Row and nearly to the end of the path exstension. I put on my iPod and just let my mind wander. I felt fairly good for most of the run, the last couple miles were tiring and my legs definitely slowed the pace but overall it was a decent run. 12 miles in 1hr 32 minutes.

For the third week in a row, the Tuesday night group run was just as fast as I hoped it would be. The weather was cold but comfortable, and the wind was much lighter than it had been the week before. I again got there early and did a little over 3 easy miles prior to the run. I really enjoy these early miles, it is like a warm-up before a race. I can take it easy and get myself ready for a hard 5 miles.

There was a large fast group this week with Ian, Stevus and Cole at the run. Having three guys there that you know are faster than you guarantees you’ll have some people to urge you along. As expected there wasn’t much a of a warm up and the first mile was in 6:29.

I tried to push a little harder in the second miles to get between 6:15 and 6:20. and over did it. Mile 2 came in at 6:08. I felt good though and tried to lay off the pace just a little bit so I would be able to hold up this tempo pace the entire way.

Mile 3 was in 6:12 and this included the turn around which always adds a few seconds. At this point Stevus and Ian pulled ahead a little ways and Cole had fallen off a little ways. I kept my eyes on the two in front and tried to keep the pace up over the fourth mile. Things were getting difficult and I really had to push to get a 6:16. I was right on track.

I eased off and ran a slow quarter mile to get my mojo back and then picked it up again for the last ¾ of a mile. The last mile was in 6:30. 5 miles in 31:37. Just 4 seconds slower then last week but I split the miles more evenly than I did a week before.

Week 3

Week 3 of marathon training is complete. I ran little over 5.5 miles in the Wissahickon Park to end a decent week of running. I felt surprisingly good and had to reign in my pace a few times to keep it an “easy run”.

Goal for the week was 55 miles, and I ran 55 miles in 6 days. Tempo pace and lower on Tuesday night and a nearly marathon pace 8 miler on Friday night.

I have also gotten accommodations arranged for my trip to Boston. A train ride up on Amtrak, which I haven’t ridden in about 17 years, and a hotel room a subway ride away from the downtown. English Mike and I are making the trip together; hopefully we can get a few more on the train.

Damn Wind.

I got out the door a little later than normal for a Saturday long run and followed a route that took me through a portion of the Wissahickon Park - East Falls - Fairmount Park and ended on Kelly Drive.

Things started well and the time and distance flew by. I ran up Ridge Avenue into Fairmount Park and couldn't believe I was already 40 minutes in. I took the long way behind the playing fields through the park and then detoured onto Lemon Hill for a couple hills.

Got to the Art Museum and at this point I was feeling a little tired but not to bad. The hard run from the night before had taken a little out of me but I only had 4 miles to go. I caught a few gusts of wind on the way out but for the most part it was behind me. I knew it was going to be a tough run up Kelly Drive with the wind directly in my face.

It sucked! Boat House row sucked, the stretch from Girard Bridge was utterly horrible. The wind was strong and relentless, whipping up white caps in normally placid river. My hands, which are always a bit of a problem in the cold, were getting numb depite two pairs of gloves and other areas that I won't mention weren't fairing to well either. I couldn't wait to be done.

Things subsided a bit on the stretch before Falls Bridge but after I crossed for the last mile home it smacked into me again. The wind aggravates me when it gets like this, I actually start to get angry that it is ruining my run and making things miserable.

I knew there were going to be a few runs like this over the winter so you just have to deal with it and put in the miles. I was happy when I got to stop. 15 miles in 1 hour and 53 minutes. The 7:30 pace was a little surprising, I thought I was a good 15 sec/mile slower.

Despite missing my swim on Thursday night because I didn't realize until I got into the pool area that they had an aerobics class starting in 2 minutes that was somehow going to take up the entire pool, the week is going well.

When I got home from work tonight I really wasn't in much of a mood to run. Usually I am looking forward to, or I am at least indifferent to, a run. Tonight was a "I don't feel like going out there" night. I know from experience my best bet is to get out the door as soon as possible, so that's what I did.

I ran a familiar route up through Roxborough, weaving my way among the neighborhoods and generally staying West of Ridge Avenue. It's a fairly steady up hill from my place until the turn around 4.5 miles in.

The way home is mostly downhill on Ridge Avenue and if I am having a good night this usually translates into some quick miles as I dodge cars and pedestrians on Ridge Avenue back towards my house. Tonight was a good night and I was flying down Ridge Avenue somewhere in the 6:30 pace range. The slight downhill makes this pace feel easier than it really should be and it is just fun.

What had started out as a "I don't feel like going out there" had turned into "I wish I had a few more miles to go".

Finished up with 8 miles in 56 minutes.

After being scolded for not wearing long pants to run in the freezing cold (or normal temps depending how you look at it) I got out the door for a trip to the Art Museum on Kelly Drive. I have to admit that I was shivering over the first mile or so but the rest of the way was warm and toasty with just a light sweat, exactly the temp I like to be. The lack of cold has thrown of my winter running gear and I was over dressing on a few runs, I think I have it figured out again.

I made it a point not to look at my watch the entire way and just run at what I felt was an easy pace. It was a night when my stride felt just right and I floated along and enjoyed the music on my iPod. Josh Rouse’s album “Subtitulo” was the perfect background for my relaxed mood.

I did a loop around the steps when I got to the Art Museum and started the return trip. Yelled at myself for speeding a few times on the return but within a couple miles of home my tired legs made any more yelling unnecessary. 10.7 miles in 81 minutes.

Speed

I did an easy 7.5 miles with Heather on Monday night, down Kelly Drive to the Amtrak Bridge and back. The pace was easy but I never really felt to good. My right leg was stiff and it didn’t loosen up. It was tight the rest of the night and I was debating making Tuesday an easy night instead of a tempo run.

I parked at the Art Museum Tuesday night to put in a few extra miles before the group run. The evening was colder than it has been with a stiff wind from the east that is the norm in the winter but it has been lacking this year. I went out at a comfortable pace and felt good, no sign of that tightness in my leg.

Warmed everything up for 3 miles and then joined the group. There wasn’t anybody there to join me for tempo pace and I thought I would be going this one alone. Feeling better, I was determined to get a good workout in but some company would be nice. Just before the start of the run Stevus and new guy Cole popped up. I was in luck.

Cole is a damn fast runner and would be perfect rabbit as long as he didn’t go out to fast. Even if he did at least I would have somebody to run with the first couple miles and then I could just try an hang on. We got off to good pace from the start and the first mile went by in 6:40. The wind was blowing hard in our faces and it made it difficult to pick up the pace.

Second mile went by in 6:28, which was getting closer to tempo pace. Third mile was in 6:26 not much quicker but we had stopped to turn around. Now the wind was at our backs and things picked up, fourth mile in 5:59. I thought we were at 6:15 – 6:20 pace and it was feeling a little difficult. Now I know why.

I jumped from above my tempo pace to below my tempo pace over two miles and was thinking of slowing down a little for the last one. That went out the window with my quarter mile split in 1:27. What the hell, I might as well just keep it up and get this over with as soon as I can. Although I didn’t specifically ask him to Cole was leading me perfectly staying a few strides ahead and this urged me up to the Art Museum for final mile at 5:54.

31:33 for the 5 miles. My fastest Tuesday night run to date! This is also only 15 seconds slower than a 5 mile race I did in February last year and I ran that race all out without 3 miles beforehand. It was also the first time I’ve strung 2, sub 6:00 miles together in a training run.

I was ecstatic at the end of the run. In the past several months, I’ve just felt like the speed wasn’t there. I wasn’t as fast as I had been and it wasn’t getting any better. It is most likely in my head but I had not completed any runs that made me feel otherwise until last night.

One thing I hope to change though is my pacing. I averaged 6:19 pace for the 5 miles, which is right in tempo range, but none of my miles were at that pace. I’ll try to stay between 6:15 – 6:20 for 4 miles next week. A more even pace will make for a less strenuous run and will probably work my lactic threshold a little better like these runs are supposed to.

One last thing. I just saw that Ryan Hall at 24 has shattered the American half-marathon record with a 59:43 in Houston. Wow. From what I could find on the internet it looked to be the 6th fastest time ever at that distance. Amby's Blog.

The Weekend

I had a rather busy weekend. Nothing to exciting I just felt like I moved from one menial task to another. How is it that I always feel like I have a lot of odds and ends to complete to keep my life, house, and work in order but my roommate can spend 80% of his free time playing video games and still everything is fine? A mystery.

Friday night was again in the pool. It's fun working on something else besides running. Swimming is new, unexplored, I really have no idea what I am capable of and just getting in the pool is making me a better swimmer. I can see gains every time I go. I swam about 60-65 lengths in a little under an hour. Nothing non-stop, just sets of 2-5 laps.

Another thing about swimming is that you get a good workout but afterwards your body really doesn't feel it because of zero impact. I feel looser and comfortable when I leave the gym. Puts me in a great mood.

Saturday morning I joined up with Craig and Ian in front of the Museum. It was overcast and warmer than the clothes I had put on so I was sweating a couple miles in. Luckily I could take a few things off and get comfortable. Ian turned around after the sudden appearance of Kev J behind us, with fogged up glasses and baby in front at about mile 3. Craig and I continued on through Manayunk and over the Green Lane Bridge to Belmont Ave.

We hit the three hills, that Craig refers to has the three bears. They start hard and get progressively smaller Papa, Mama, and the baby. Craig and I weren't flying but we took the hills at moderate, even pace. I don't think my legs were up for much more than that.

We then cut down Ford Road into Fairmount Park, down Belmont Mansion, over South Georges and then to the Girard Bridge and back to the Art Museum. 14.1 miles in 1hr 50 minutes. I felt fine the rest of the day. It's good to know I can run 14 and really not feel any effects, such as being run down, or achy for the rest of the day.

Sunday I set out around 3:00 for at least 6 miles. If I felt good I was going to go further, if not I could just do 6 and be happy. When I got to the turn around for 6 miles just under the Columbia Bridge on Kelly Drive I felt good to go to 8 miles. When I reached 8 miles I figured I might as well just go the rest of the way to the Art Museum and make it 10. 10 miles in 78 minutes.

51 miles for the week with a tempo run, hill workout and a swim. Better than I had hoped.

I forgot how nice it can be running on a calm cold night. With all of this warm weather around these nights have been few a far between.

I had a long day at work and my planned workout as soon as I got home had to be pushed off so I could drop Heather off at the airport. This meant I didn't get out the door until after 8:30 and although I really don't think about skipping a big workout when I am in marathon training my mind went there for second or two before I got out the door.

I planned a 10 mile route through Manayunk and East Falls that involved a lot of turns and a lot of hills. Thankfully I got into a good groove almost immediately and my mind wandered as I tackled the route and the music on my iPod kind of went into the background. I didn't kill myself on the hills but ran them hard enough to make me seriously thinking about walking when I got to the top.

The air was calm and cold and I had just enough clothes on to get a very light sweat going but still be comfortable. Up and down the hills back forth on the streets, I was really enjoying it.

I was running down Ridge towards the hill at School House Lane and I was really not paying attention to the road. Staring at the limousines parked at Ali Baba Limo I didn't even notice the slight dip in the sidewalk for their driveway. I caught it with my foot and despite my best efforts took a good spill, cutting up my knee, tearing a hole in my glove, added a few more scratches on my already worn iPod.

I jumped up with no real problem just a little angry at myself for falling and happy that there weren't any people around to enjoy my tumble.

Finished up the rest of the run without incident. A little over 10 miles in 77 minutes. I expected to be a little more drained on this run but found myself with just as much energy at the end as I had at the beginning.

A Full Year

I was just looking back at my blog and realized yesterday marked a full year of blogginf for me. How time flies. I really never thought it would last near this long but I guess I really like getting this stuff down.

Easy miles last night with Heather along Kelly Drive. There was this odd coldness in the air that made my face a little numb, especially when I was running into the wind. This might be the winter thing I have been hearing all these rumors about. A warm weekend coming up but I don't think we are escaping winter after that.

Really easy pace the entire way which was just what I was looking for. 9.5 miles in 80 minutes.

Tuesday Tempo

I hustled home from work to get to the Art Museum in time to join up with the group. The plan was a fast 5 miles, the last few at tempo pace, and then a few miles cool down.

I set out at a quick pace with Stevus and Ben. First and second mile at about 6:50 and I was feeling good. At the turn around I started picking up the pace to what I hoped was about 6:20 and Stevus and Ben joined me. Third mile in 6:35, about what I expected. Fourth mile in 6:16 and I was starting to feel it. I glanced over at Steve and he looked like he was effortlessly moving along I couldn't help but feel more disjointed and less fluid with a choppy stride. Probably 75% in my head and 25% true.

Fifth mile in 5:57 and I was glad to be done. After chatting with the group I ran 2.5 extra with that guy who joined us last winter for a lot of runs and has completed about 2 marathons a year since 1978 and is still in great running shape but I can't remember his name.

We traded a few marathon stories, his story base of course being about 10x mine, and he told me about his first marathon in Yonkers and how he did what he thought was "hill tranining" on the ramps leading to the boardwalk in Wildwood NJ. He was sadly mistaken when the course turned to huge rolling hills for the last 9 miles. The finish line was guy pointing at the runners to run between two steel mesh trash cans.

He has been doing marathons since running boom really began in the late 70's and we discussed how things have changed. Interesting stuff.

7.5 miles in 52 minutes.

First Week

The first week of marathon training is officially complete. I am enjoying the focus that a target race gives me, I tend to stray from the plan when I don't have a race on the horizon.

Did an easy 8 on Forbidden Drive out to Valley Green and back. The park was fairly crowded with many people out enjoying this November like day.

My legs felt a little beat up this morning but it didn't seem to effect my running at all. I felt pretty good the entire way. I think my leg aches might have more to do with my attempt at changing the rear brakes on my car and rotating the tires then running.

41 miles for the week all moderately easy and 45 minutes of swimming. Right on target.

Firday night I made it to the pool after work. I found myself actually looking forward to the swim during the workday and I wasn't disappointed. I did a few sets to a total of 50 laps or 3/4 miles in 45 minutes. That puts me at a whopping 1 mph average but I took breaks between laps depending on the set. It was nothing spectacular but I am happy with the way I am improving and it felt like a real workout.

Saturday mornning I joined the group and asked Craig, Ben, and Stevus said they would join me a for around 12 up through Fairmount Park instead of 8. Luckily, they said yes and we were on our way at the front of the group. This would be my first official "long run" in traning for Boston.

The chatter quickly turned to the Boston with Craig, Kev, and I running it for the first time this April and Seebo describing it for us having run it several times in the past.

The run progressed a little quicker than expected and we were easily hitting 7:20's on the way up MLK. Started up the Bloody Nipple and I quickly realized that this wasn't going to be as easy as it was Thursday night. After the nipple we ducked onto some muddy and slick singletrack along Chamonioux and then headed over South Georges hill in the easy direction.

I was shirtless by this point, not because I really had to take my shirt off for comfort but that I could take my shirt off and be comfortable at 10:30 in the morning on Jan 5th. This winter will come eventually right?

I wasn't feeling so hot for the last few but neither was anybody else so we enjoyed each others discomfort over the last few as we crossed the Girard Bridge and finished at the Art Museum. A conservative 12.2 in 95 minutes.

I got to thinking a little more about Boston on the drive home and realized that maybe the winter training cycle wouldn't be to bad with so many people training for Boston in the Philly Runners group. The excitement and group training runs have already started and I am only at week 1.

I asked the Thursday night group if they were up for 10 miles instead of the usual 8 and I was happy that everybody was up for it. We took a trip up Kelly Drive to the Bloody Nipple on another very warm early January night.

The pace stayed easy and conversation flowed as we cruised along. The group split up by the the time we reached Chamonioux, Steve K, Ben and I finished up together across the Girard Bridge and Lemon Hill to the Art museum. 10.3 miles in 1hr 19min.

I felt great the entire run and surprisingly I am itching to get back into more miles. There is definitely a certain satisfaction you get when you reach a high mileage goal for the week. Along with the miles I also want to get myself to the gym every Friday after work for a light workout and at least 1/2 hour in the pool. I haven't decided how many miles a good swim is equivalent to but I will keep it low right now and call it three. If my ability and swim times increase maybe I can consider it more miles.

Back from Seattle and back to work. It's been a long while since I last posted so I'll catch up.

The trip to Seattle was great and in between skiing and visiting the city I was able to get in a few runs. All were on a beautiful two lane road that runs along a small bay off of the Puget Sound. The scenery was exactly what I pictured the Northwest to be prior to visiting. Clouds and sun, cool, a low mist over some areas across the water, evergreens everywhere, and a magnificient background of the Olympic Mountains poking through the clouds.

Everything is also always damp. I don't think things ever fully dry between December and March. It's hard to explain but it is a good damp, wet but still crisp and cool with plumes of steam every time I exhale. It rains often but not usually very severe, just brief periods of rain between breaks of sun. Beautiful.

The biggest news from the trip though is that I got engaged. It's funny how fast things can happen. This time last year I would never thought I'd be enagged in 12 months but here I am and I am very happy about it.

Back to running.

I briefly sketched out my marathon training plans for Boston. I am a little behind schedule, with only 15 weeks to go, but I think things should be fine. Similar to the plan I used for Chicago with the addition of some miles, and more speed specific workouts like tempo runs and a few trips to the track. I am also including several hill workouts and will incorporate hills into all of my long runs, especially towards the end of my long runs. The mileage looks very daunting but I think with some halfway decent weather and good health I should be able to get it done.

I start with only about 40 miles this week but quickly ramp up to the 60's and hopefully the 70's by Late Feb/March. So far this week, 6.2 miles. I have some cathing up to do.