It has been some time between posts hasn't it? I have found my thoughts far to erratic to write recently. What I have written in previous posts has been mulled over and over while training, either on the bike or my feet. When at the key board last week I felt I was trying to force even will something onto the screen. I just could not string anything together worth your time or mine for that matter.
I have not stopped training: ran 23 miles, spent 1.5 hrs with trainer, biked 15 miles. A reduction of millage made me a little nervous but I was getting rest, feeling race ready and confident. However, last weekend all three of my girls were sick; achy, stuffy nose, cough, the works. I did everything I could to avoid being in the house but unfortunately Sunday evening I felt the chill creeping in. I could not get sick now! Out came every cold avoiding tactic known to man, wives tale and beyond. I woke on Monday feeling just under the weather and battled for a couple days to keep the nasty thing at bay. My training felt less than productive but I was not out.
My mind has also been a wash with race travel planning and packing. These plans are layed and we are ready to head south to DC for my first marathon. What really threw me was every one's sudden interest in how well I would do. As race day count down entered single digits more and more people inquired about my finish expectation. I have considered my finish time all along and had settled on finishing. This is not acceptable as I discovered Friday.
One conversation sounded like this:
Harold - "Less than 10 days Michael, what finish time are you shooting for?"
Me - "This is my first marathon I would be happy just finishing"
Harold - "Just finish? you have got to do better than that...4 hrs that is a 9 minute or so pace, you can do that"
Me - "Probably not 4"
Harold - "4:30, 5:00, you can't just say finish 4:40, 4:45, what?"
Me - "Well how about under 5hrs"
Harold - "That is a start but you are cutting yourself short you have put a lot of effort into your training you can do better than under 5 hrs"
Harold was not the only one, Bruce, Kevin, Rob, Skip, Sara, Nicole and others all had an opinion about my vague finish time goal. I was unaware that so many knew I was running a marathon let alone being inside the double digit count down or interested in my projected finish time. I had not set a time because I did not want the added pressure. I did not want to have to worry that if my pace was less than what was required to reach a goal time I would have to adjust. I did not run a 2 hr 1/2 marathon how could I run a 4 hr marathon so just finishing worked for me.
Now I was wondering should I choose a time.......? Could I run a 4:30 marathon @10:30 pace? See why I haven't written.
Sunday, October 24, 2010
Sunday, October 17, 2010
Taper vs. Motivation
I have entered the tail end of my marathon training known as the taper. All plans call for it, you'll hear about it and see references to it in magazines, all big name runners taper before a big race. The idea of the taper is to reduce your weekly mileage two weeks prior to race day so your body can recover and rest from weeks of focused training. The taper is designed to prepare you for the big day. However, the taper has left me a bit lost, as if something is missing from my week: 12+ miles to be exact. My training has been challenging; long miles, speed work outs, weight training and cross training. A great deal has gone into getting marathon ready but this tapering has thrown me a curve ball.
It seemed to affect this weekends motivation. Friday night I arrived home from work, it was raining, we had dinner and I was able to get into bed early. I slept soundly but when I woke at 0530 rain still pounding on the roof I just turned over and went back to sleep, I had not done that in months. When I finally pulled myself out of bed it was 0630 and still raining I just did not want to get up, I did not want to get wet, I was tired. I dressed to run but snuck back into the bedroom planning to climb back under the covers only to find my wife had taken over my side of the bed as if to say "get moving!"
This morning as if I had never gotten up early in my life I slept until 0700 and although I was surprised when I looked at the clock I wanted to stay in bed. What is happening? Now I know I will never be a great runner, probably never win my age group let alone a race but for the last couple months I have gotten out of bed more often than not before my alarm sounded and was running before the sun touched the horizon. I have reached my goal weight and know I will finish on October 31st but, this weekend was a bit discouraging. Next week will be a test, I certainly do not want to tarnish my effort over the last few months just to fill a void of a couple miles. Maybe this tapering is a good thing? Nothing wrong with sleeping in now and then is there?
It seemed to affect this weekends motivation. Friday night I arrived home from work, it was raining, we had dinner and I was able to get into bed early. I slept soundly but when I woke at 0530 rain still pounding on the roof I just turned over and went back to sleep, I had not done that in months. When I finally pulled myself out of bed it was 0630 and still raining I just did not want to get up, I did not want to get wet, I was tired. I dressed to run but snuck back into the bedroom planning to climb back under the covers only to find my wife had taken over my side of the bed as if to say "get moving!"
This morning as if I had never gotten up early in my life I slept until 0700 and although I was surprised when I looked at the clock I wanted to stay in bed. What is happening? Now I know I will never be a great runner, probably never win my age group let alone a race but for the last couple months I have gotten out of bed more often than not before my alarm sounded and was running before the sun touched the horizon. I have reached my goal weight and know I will finish on October 31st but, this weekend was a bit discouraging. Next week will be a test, I certainly do not want to tarnish my effort over the last few months just to fill a void of a couple miles. Maybe this tapering is a good thing? Nothing wrong with sleeping in now and then is there?
Wednesday, October 13, 2010
Countless Combinations
Unlike my previous early morning run I checked the forecast before bed. It read: clear, some low lying clouds, cooling over night, temperatures in the low 40's, possible frost in some areas. This translated into: it wont be warm when I get up at 0430, there will be fog and most likely frost in my stomping ground. My last pre dawn run was less than comfortable and despite my efforts to keep moving I was more focused on the numbness in my fingers and getting warm than the task at hand. It was a challenging start to a 20 mile run.
I would be better prepared tomorrow. I searched high and low for every running related item I owned: gloves, hats, head band, arm warmers, tights, compression shorts for under tights, shorts, long and short sleeve shirts, shirts with zippers, lite shirts, lite jackets and pants, thick socks. A large pile began to develop in the middle of the bed, my wife was thrilled until she learned I was not getting rid of any of it just trying to round it all up.
After finding everything, which I am embarrassed to say took 20 minutes or more, I had to sort. The main pile was divide into sub piles based on combinations of clothes that would work best in specific temperatures.
* Pile 1- hot weather: shorts, lite socks, singlets and sleeveless shirts
* Pile 2 - warm weather: shorts, tee-shirts
* Pile 3 - cooler weather: shorts, arm warmers, vest, zip-tees, head band, light gloves
* Pile 4 - cold weather: tights, pants, jacket, vest, long sleeve shirts, warm socks, mittens, gators, face warmer and anything else to keep one warm below 30F.
After distribution was complete and order made of the pile on the bed, I put together a combination of piles 2, 3 & 4 that I thought would work with tomorrows forecast.
When I opened the door at 0500 it was like walking into a freezer after warming up in the kitchen. The thermometer read 37F and frost glistened in the light of my head lamp. Low lying fog sat heavy in spots and steam rose from the creek, it was quiet and dark. The sky was exceptionally clear Orion shown bright as I followed it South away from the warmth of the house. I must admit, I do prefer the cold, I just want to be dressed for it.
I would be better prepared tomorrow. I searched high and low for every running related item I owned: gloves, hats, head band, arm warmers, tights, compression shorts for under tights, shorts, long and short sleeve shirts, shirts with zippers, lite shirts, lite jackets and pants, thick socks. A large pile began to develop in the middle of the bed, my wife was thrilled until she learned I was not getting rid of any of it just trying to round it all up.
After finding everything, which I am embarrassed to say took 20 minutes or more, I had to sort. The main pile was divide into sub piles based on combinations of clothes that would work best in specific temperatures.
* Pile 1- hot weather: shorts, lite socks, singlets and sleeveless shirts
* Pile 2 - warm weather: shorts, tee-shirts
* Pile 3 - cooler weather: shorts, arm warmers, vest, zip-tees, head band, light gloves
* Pile 4 - cold weather: tights, pants, jacket, vest, long sleeve shirts, warm socks, mittens, gators, face warmer and anything else to keep one warm below 30F.
After distribution was complete and order made of the pile on the bed, I put together a combination of piles 2, 3 & 4 that I thought would work with tomorrows forecast.
When I opened the door at 0500 it was like walking into a freezer after warming up in the kitchen. The thermometer read 37F and frost glistened in the light of my head lamp. Low lying fog sat heavy in spots and steam rose from the creek, it was quiet and dark. The sky was exceptionally clear Orion shown bright as I followed it South away from the warmth of the house. I must admit, I do prefer the cold, I just want to be dressed for it.
Sunday, October 10, 2010
Owl's do say who, who.....
I set my running clothes out before bed, water bottles filled, gels packed, heart rate monitor and shoes ready. Twenty miles planned, my last long run before race day (21 days away). I wanted to be out the door at 0430. I was feeling some pre run excitement and anticipated having trouble sleeping. The kids in bed at 1930 I read, lights out at 2030, I was tired.
Without fail I woke every hour on the hour as if I had to check to see if my clock was still working. I am not sure if there is anything more aggravating than wanting to sleep and being unable to. When 0330 rolled around I felt like I had been laying in bed awake for hours. I had to get up and run but I just could not pry myself out of bed. I felt as though I was glued to the mattress. I drifted back to sleep but something in the back of my mind shook me I had to get up I battled with myself for awhile, finally rolling out of bed an hour later than planned.
I dressed quickly, ate a bowl of oat meal, enjoyed some hot team and warmed up my hip flexors. Ready, I opened the door and walked into a wall of cold air, it was freezing the thermometer read 35F. A quick change of clothes was required. Redressing was going to be a hassle, I had to root around quietly and quickly for some warmer clothes. I should have stayed in bed.
Not finding exactly what I needed I hit the road it was 0530. In less than 1/2 a mile I realized I was undressed for this mornings run. My glove less hands were almost numb. Just holding a water bottle was a challenge. My ears were covered the hat I found, my knees cold. Running in this temperature has never deterred me but when you are not dressed properly it sucks.
I pressed forward annoyed about the cold, discouraged that I had not been better prepared for the drop in temperature. I tucked my hands into the sleeves of my shirt rubbing my fingers vigorously trying desperately to warm them, my water bottle tucked up under my arm. The majority of my marathon training has been enjoyable 1 mile into a 20 miler I was miserable!
A sound off in the distance snapped me out of my pity party. What was that? I kept moving alert now would I hear it again. Again....what is that, was it an owl? I continued forward hoping I would hear it again.
There it is a faint who-who....who it is an owl.
I don't remember if I have actually heard an owl....who.
Again.. who-who...who I was getting closer to the source.
Im guessing the bird had flown off when all of a sudden!
WHO-WHO.....WHO-WHO
I nearly jumped out of my skin the proximity of the sound stopped me in my tracks I looked up. The owl's eyes glowed in the beam of my head lamp, it was perched on a limb right over the middle of street. I smiled and laughed wondering if he had been watching my light bob as I made my way towards him out of the darkness?
I said good morning and we looked at each other for a bit. I was still quite cold but found some warmth that would hold me over until the sun came up.....I can't wait!
Without fail I woke every hour on the hour as if I had to check to see if my clock was still working. I am not sure if there is anything more aggravating than wanting to sleep and being unable to. When 0330 rolled around I felt like I had been laying in bed awake for hours. I had to get up and run but I just could not pry myself out of bed. I felt as though I was glued to the mattress. I drifted back to sleep but something in the back of my mind shook me I had to get up I battled with myself for awhile, finally rolling out of bed an hour later than planned.
I dressed quickly, ate a bowl of oat meal, enjoyed some hot team and warmed up my hip flexors. Ready, I opened the door and walked into a wall of cold air, it was freezing the thermometer read 35F. A quick change of clothes was required. Redressing was going to be a hassle, I had to root around quietly and quickly for some warmer clothes. I should have stayed in bed.
Not finding exactly what I needed I hit the road it was 0530. In less than 1/2 a mile I realized I was undressed for this mornings run. My glove less hands were almost numb. Just holding a water bottle was a challenge. My ears were covered the hat I found, my knees cold. Running in this temperature has never deterred me but when you are not dressed properly it sucks.
I pressed forward annoyed about the cold, discouraged that I had not been better prepared for the drop in temperature. I tucked my hands into the sleeves of my shirt rubbing my fingers vigorously trying desperately to warm them, my water bottle tucked up under my arm. The majority of my marathon training has been enjoyable 1 mile into a 20 miler I was miserable!
A sound off in the distance snapped me out of my pity party. What was that? I kept moving alert now would I hear it again. Again....what is that, was it an owl? I continued forward hoping I would hear it again.
There it is a faint who-who....who it is an owl.
I don't remember if I have actually heard an owl....who.
Again.. who-who...who I was getting closer to the source.
Im guessing the bird had flown off when all of a sudden!
WHO-WHO.....WHO-WHO
I nearly jumped out of my skin the proximity of the sound stopped me in my tracks I looked up. The owl's eyes glowed in the beam of my head lamp, it was perched on a limb right over the middle of street. I smiled and laughed wondering if he had been watching my light bob as I made my way towards him out of the darkness?
I said good morning and we looked at each other for a bit. I was still quite cold but found some warmth that would hold me over until the sun came up.....I can't wait!
Saturday, October 9, 2010
Putting it all together
I never considered myself a runner until recently. I would go for a run now and again but never committed to it, raced, trained or had running related goals. When my Dad passed I ran not to get away but to have time to myself, I had lots of stuff going on in my head. I often saw things while I was running that I would have shared with Dad; birds, trees, clouds, I had thoughts about life that I would have talked over with him, Running had become comforting.
It was not long after his death that I lost my job and found my self with more time on my hands than I had in the past. I was fortunate I never was depressed about loosing my job not to say it was not challenging and at times I did feel sorry for myself but I began to consider my situation an opportunity. Never did I have an idle day, I wrote and re-wrote my resume, sent out resumes, made phone calls, sent emails, searched for work, networked, did a considerable amount of work on the house and ran.
This is not to say I was off and running. Unfortunately, over the years I had develop a lot to carry (close to 235lbs. of it) and my running was little more than a daily walk and trudge of just about a mile. I was not to be discouraged and eventually could plod through a 3 mile loop at a 13:30 pace on a good day. I was making progress feeling better about my ability, slowly loosing weight and able to admit I was in the worst shape ever. I had to keep running.
My priorities: family, work (at the time finding work and house work) and me. I had to get into better shape for me and my family so I could actually work. My goal: get below 200lbs by 40 less than a year away. I organized my time to optimize my running so not to affect family and work. I began reading running magazines and web sites and mulling over training plans in an effort make my running time as efficient as possible. I drove around in the Camery mapping out and linking potential loops to run 3,5,7,9 and11 miles. At the time I did not even know I would ever run 7 miles let alone train for a marathon but I mapped out the routes any way. I also considered races that I could run to set up as mile stones along my way to 199lbs.
In August of that year 5 months out of work I was finally employed, I had gotten a job in the fitness industry. Not only was I employed I was now surrounded by like minded people all committed to being healthy and fit for a better future: how lucky! In September I ran a 5K, in November I ran a Thanksgiving Day 5K, over the winter I trained for an April 1/2 marathon. Running through the winter was less than ideal but my trudge and plod turned into a run and I was making progress. I felt pretty good about my efforts, I had been running all winter after all.
I finished my first 1/2 marathon but not with out fighting through it and acquiring an injury. It took me weeks to recover. I visited the doctor, researched running related injuries, returned to studying training plans and asked a lot of questions of other runners and the personal trainers at work. I was still committed to my original goal of getting below 200lbs in fact I had run off over 15lbs but something was missing. It was mid May and I had yet to resume running I was starting to get nervous, I had registered for the 2010 Marine Corps Marathon.
I developed a plan that alternated running, rest, cross training, weight training and improved diet. I focused on fitting all of this in to avoid effecting family and work. The plan had to be good enough to develop the mileage required for marathon training and recovery yet flexible enough if life altered any aspect of the schedule. The biggest challenge was being focused enough to execute the plan. I spent a great deal of time discussing this with Mark Deeken one of the trainers at work and he became extremely interested in helping me reach my goals.
The plan was set up with 4 days of running Sunday being the day for my long run. Two rest days or days for cross training, mainly biking (15-30miles) and a focused core, strength and endurance work out with Mark. My first work outs with Mark humbled me again, with all the running I had been doing I was still out of shape. I stuck with it and fought through work outs I was sure would have me die on the gym floor. Getting below 200lbs had been a lot tougher than I expected and I still had a way to go, it was June and I hadn't really put the running portion of my plan in place for the marathon, was I going to make it?
I executed the plan through July, August, September. Ran through the sweltering summer heat, in the rain, the dark. Rested after those long runs, road my bike on other days. I was finally able to make it through an entire work out with Mark with out feeling like I was going to pass out or vomit. My wife noticed that my once quite visible mid section had diminished, my pants falling off and on the Friday before running a 1/2 marathon tune up race I weighed in @ 198.3 lbs. I had done it and still had 3 weeks before my first Marathon.
Unfortunately with all the training and 3 weeks remaining I still was not 100% sure I could finish a 26.2 mile run. In that 1/2 marathon tune up race, less than 200lbs I felt fit, lite, strong and even prepared. The weather was perfect cool, clear, about 400 racers at the line and I finished 6 minutes faster than the agonizing April 1/2 marathon that had side lined me for weeks.... I am ready for 26.2!
It was not long after his death that I lost my job and found my self with more time on my hands than I had in the past. I was fortunate I never was depressed about loosing my job not to say it was not challenging and at times I did feel sorry for myself but I began to consider my situation an opportunity. Never did I have an idle day, I wrote and re-wrote my resume, sent out resumes, made phone calls, sent emails, searched for work, networked, did a considerable amount of work on the house and ran.
This is not to say I was off and running. Unfortunately, over the years I had develop a lot to carry (close to 235lbs. of it) and my running was little more than a daily walk and trudge of just about a mile. I was not to be discouraged and eventually could plod through a 3 mile loop at a 13:30 pace on a good day. I was making progress feeling better about my ability, slowly loosing weight and able to admit I was in the worst shape ever. I had to keep running.
My priorities: family, work (at the time finding work and house work) and me. I had to get into better shape for me and my family so I could actually work. My goal: get below 200lbs by 40 less than a year away. I organized my time to optimize my running so not to affect family and work. I began reading running magazines and web sites and mulling over training plans in an effort make my running time as efficient as possible. I drove around in the Camery mapping out and linking potential loops to run 3,5,7,9 and11 miles. At the time I did not even know I would ever run 7 miles let alone train for a marathon but I mapped out the routes any way. I also considered races that I could run to set up as mile stones along my way to 199lbs.
In August of that year 5 months out of work I was finally employed, I had gotten a job in the fitness industry. Not only was I employed I was now surrounded by like minded people all committed to being healthy and fit for a better future: how lucky! In September I ran a 5K, in November I ran a Thanksgiving Day 5K, over the winter I trained for an April 1/2 marathon. Running through the winter was less than ideal but my trudge and plod turned into a run and I was making progress. I felt pretty good about my efforts, I had been running all winter after all.
I finished my first 1/2 marathon but not with out fighting through it and acquiring an injury. It took me weeks to recover. I visited the doctor, researched running related injuries, returned to studying training plans and asked a lot of questions of other runners and the personal trainers at work. I was still committed to my original goal of getting below 200lbs in fact I had run off over 15lbs but something was missing. It was mid May and I had yet to resume running I was starting to get nervous, I had registered for the 2010 Marine Corps Marathon.
I developed a plan that alternated running, rest, cross training, weight training and improved diet. I focused on fitting all of this in to avoid effecting family and work. The plan had to be good enough to develop the mileage required for marathon training and recovery yet flexible enough if life altered any aspect of the schedule. The biggest challenge was being focused enough to execute the plan. I spent a great deal of time discussing this with Mark Deeken one of the trainers at work and he became extremely interested in helping me reach my goals.
The plan was set up with 4 days of running Sunday being the day for my long run. Two rest days or days for cross training, mainly biking (15-30miles) and a focused core, strength and endurance work out with Mark. My first work outs with Mark humbled me again, with all the running I had been doing I was still out of shape. I stuck with it and fought through work outs I was sure would have me die on the gym floor. Getting below 200lbs had been a lot tougher than I expected and I still had a way to go, it was June and I hadn't really put the running portion of my plan in place for the marathon, was I going to make it?
I executed the plan through July, August, September. Ran through the sweltering summer heat, in the rain, the dark. Rested after those long runs, road my bike on other days. I was finally able to make it through an entire work out with Mark with out feeling like I was going to pass out or vomit. My wife noticed that my once quite visible mid section had diminished, my pants falling off and on the Friday before running a 1/2 marathon tune up race I weighed in @ 198.3 lbs. I had done it and still had 3 weeks before my first Marathon.
Unfortunately with all the training and 3 weeks remaining I still was not 100% sure I could finish a 26.2 mile run. In that 1/2 marathon tune up race, less than 200lbs I felt fit, lite, strong and even prepared. The weather was perfect cool, clear, about 400 racers at the line and I finished 6 minutes faster than the agonizing April 1/2 marathon that had side lined me for weeks.... I am ready for 26.2!
Sunday, October 3, 2010
In the woods along the Hutch
It was 40F at 0530 this morning when I pulled out of the drive way towards to New Rochelle, New York. I was headed to New Rochelle for the Paine to Pain 1/2 Marathon trail run of all things. I knew nothing of the area or the course but it intrigued me to see how the organizer would get a 1/2 marathon trail run linked together in such an urban area. I also hoped to PR and if I could do that on a hilly, rocky, off road, 1/2 marathon course then I had been training well for the Marine Corps Marathon October 31st.
The race started at the historic Thomas Paine Cottage, a national landmark that sits on the 140 acre farm (now neighborhood), given to him by the State of New York for his activism in the Revolution. Yes the Thomas Paine of "Common Sense" fame. I learned he actually spent little time in New Rochelle because he preferred the hustle and bussel of city life, he may think differently today.
The race starts with a 1/2 mile up hill which was once Paine's farm land and soon leaves the pavement onto a wet, rocky, uphill single track thinning the pack quickly. From here the race skirts neighborhoods of Mamaroneck, Scarsdale and other Westchester County towns, parks along the Hutchinson River Parkway finishing on the track of New Rochelle High School.
Other than a dozen or so road crossings the course is every bit an off road trail: with rocky climbs, slippery descents, stream crossings, tight single track and wide open double track where you can fly.
Running in the woods was a pleasant change from all the road running I've been doing. It was liberating, as though I was in the middle of no where. I truly enjoyed myself and at 6 minutes faster than my first 1/2 marathon, satisfied. This is one race I will put on the calendar to do again next year!
The race started at the historic Thomas Paine Cottage, a national landmark that sits on the 140 acre farm (now neighborhood), given to him by the State of New York for his activism in the Revolution. Yes the Thomas Paine of "Common Sense" fame. I learned he actually spent little time in New Rochelle because he preferred the hustle and bussel of city life, he may think differently today.
The race starts with a 1/2 mile up hill which was once Paine's farm land and soon leaves the pavement onto a wet, rocky, uphill single track thinning the pack quickly. From here the race skirts neighborhoods of Mamaroneck, Scarsdale and other Westchester County towns, parks along the Hutchinson River Parkway finishing on the track of New Rochelle High School.
Other than a dozen or so road crossings the course is every bit an off road trail: with rocky climbs, slippery descents, stream crossings, tight single track and wide open double track where you can fly.
Running in the woods was a pleasant change from all the road running I've been doing. It was liberating, as though I was in the middle of no where. I truly enjoyed myself and at 6 minutes faster than my first 1/2 marathon, satisfied. This is one race I will put on the calendar to do again next year!
Subscribe to:
Posts (Atom)