This week was a cutback week before the real fun begins. Once again I will be venturing into new territory mileage wise. I thought today would be a good day to look back on the first 5 weeks and go down my checklist of physical and mental improvements to determine what I could be doing better. I'm feeling pretty good mentally and physically, but the next 3 weeks are going to be a challenge and I need to be hitting on all cylinders.
Sleep - been doing pretty well here, but I need to shut off the t.v. and do more reading before bed. Much more relaxing
Diet - probably could do a better job of menu planning. Been eating well, but the real challenge is eating right and getting enough calories. When I need to be consuming 3,000 to 4,000 calories a day, its hard to get there on broccoli! Been keeping up with supplements as well. I have also learned not to totally deprive myself. Friday night I ate an entire pepperoni and green olive pizza at Detello's and washed it down with two pints of Shock Tops. Tasted pretty darn good. Nice treat on a Friday night! Other than the two beers on Friday night I have eliminated alcohol.
Conditioning - have to admit that I've fallen off the wagon here. My new plan is to do 15 minutes per day rather than 45 minutes 3 times per week.
Visualization and self-talk - I knew this would be the first thing to go. I'm going to try to get back into this again, but one problem. Almost every time I try these techniques I fall asleep. I don't think that's supposed to happen! I've been remaining pretty positive and this whole process still is as exciting as day one, so I'm doing something right.
Extra Mileage and Two-a-days - check and check
Running with others - check, in fact I'm kind of missing some my alone time.
Hydration - check
Here is a sample of what I'm in for this week:
Monday - 6 miles easy
Tuesday am - 11 miles with 5 at 6:40 pace
Tuesday pm - 6 easy with Marathon clinic and maybe some hills
Wednesday am - 15 miles
Wednesday - optional 6 miles very easy
Thursday - 7 miles recovery
Friday - 13 miles general aerobic
Saturday - 8 miles with 8X100M strides
Sunday - 22 miles - some very easy with clinic team
total - 94 miles
Hopefully I'll have the mental energy left on Sunday to write a blog!
Been running with groups this week, so I didn't get a chance to listen much music. I did listen to this new band (at least new to me) called 100 Monkeys, who I thought were pretty cool. Here is a sample. Very funny video:
http://www.youtube.com/watch?v=cOPP3r3Ci2M
Happy Running!
Sunday, July 10, 2011
Sunday, July 3, 2011
Week 5 - Lesson Learned
Week 5 was a big week. I knew it was a big week, so why was I so careless? I can make lots of excuses, crazy work schedule, tropical weather, but the bottom line was that I sloughed off on my diet, probably didn't sleep as much as I should have and I carelessly added too many junk miles. I've preached to myself and my clinic students to protect the Sunday long run; don't to anything to jeopardize that quality run. So what do I do? I run 13 hard miles in the tropical conditions Friday morning, Friday night I pigged out on a huge bowl of ice cream smothered in chocolate syrup, I then ran 11 miles Saturday morning (5+ miles more than I should have) and I ate a double Quarter Pounder Combo Meal Super Sized for lunch! (With a giant Coke) I tried to redeem myself; for dinner I ate baked Salmon, oven roasted potatoes and a Nectarine-Pepper-Cilantro Salad, but the damage had already been done. This morning's so-called Crown Jewel was more Crown Cubic Zirconia! I visualized doing my 4 warm-up miles, then rattling off 10 successive sub 6:52 miles coasting in with 4 more cool-down miles. This was my first real fitness test and I should have been able to finish the work-out with ease. It started out fine, but I really had trouble finding my marathon-pace gear. I managed to get under a 6:59 pace, but it wasn't comfortable and it certainly wasn't going to last for 10-miles. I consumed a caffeine-laced gel, which provided some assistance as miles 5 thought 8 were at or below my goal pace. Suddenly my stomach started to act up, so I stopped for a water and bathroom break. I got back on the trail and resumed my marathon pace, but it felt clumsy and everything about it was labored. I did make it to 10 miles, and ran the last 4 at a decent pace, but my 10 miles of planned 6:52 we closer to 6:59 and a very ugly 6:59. So, lesson learned! I have a recovery week coming up, so I plan on using it to get back on track with plenty of rest, easy miles and a diet that will include NO McDonald's.
Outside of my questionable dietary habits and a mediocre Sunday run, I did have some "moments" out on the trails this week. I often rate my running week by how many of these "moments" I experience. Epiphany is too strong of a word, but there are these little windows of time, about 5 or 10 minutes long where everything comes together. Your running seems fluid, your mind is perfectly clear and usually the song playing on your MP3 player sounds like the greatest and most profound song you have every heard. Call it a "runners high" call it whatever you want, but just keep them coming! This weeks biggest moment came when I was listening to one of my son's favorite artists, Elliot Smith. My son aspires to be the next Elliot Smith (sans the tragic early death) so I thought I would get to know Mr. Smith a little better. Here is the song that was playing for this week's "moment!"
Happy Running and Happy Fourth of July!
Happy Birthday, Kristen! I love you!
Sunday, June 26, 2011
Weathering the (small) Storm
Week #4 is history. I kinda freaked out in the middle of the week there when I found myself pretty fatigued and some new aches and pains started sprouting up. Nothing to get too worried about, it's all part of the process, right? I mean, I'm running 80 miles per week and climbing and I did just turn 50, so a few aches and pains is normal. Since my last post I've bounced back nicely; I slept 10 hours Thursday night, ran 14 miles on Friday, ran easy on Saturday and knocked off a 20-mile progressive run this morning without much trouble. Apart from an achy right heel, things are in good working order. I've been consuming more gels this cycle and they seem to be agreeing with me. I like the ones with caffeine as they seem to give me a little mental boost in the middle of a long run. Next week I have a big challenge, 18 miles with 10 at marathon pace, followed by a well deserved cut back week. Also, I got to test out the ZICO Coconut water after my 20-miles today. Coconut water has lots of potassium and magnesium, which turns out to be the worlds best recovery drink. I thought it tasted pretty good and I'm feeling pretty good tonight, so I guess it did its job!
I switched back to an old friend this week, the Nike Pegasus. I'm going with a less is more strategy when it comes to my shoes. The Pegasus have been around forever and I always come back to them after trying other brands. I ordered my free pair of New Balance 890's this week, which I will use as my tempo and race shoes. Also, I got a nice surprise at the running store and will be receiving a new test pair of Mizuno Neutral shoes. They haven't even been released yet, so I'll be one of their Guinea pigs. I hope they are in some pretty flashy colors! I like these!
Lot's of good tunes on my run today. Super long play list, but this is the song that's working for me right now:
http://www.youtube.com/watch?v=FKmW8VbKJCA
Happy Running
I switched back to an old friend this week, the Nike Pegasus. I'm going with a less is more strategy when it comes to my shoes. The Pegasus have been around forever and I always come back to them after trying other brands. I ordered my free pair of New Balance 890's this week, which I will use as my tempo and race shoes. Also, I got a nice surprise at the running store and will be receiving a new test pair of Mizuno Neutral shoes. They haven't even been released yet, so I'll be one of their Guinea pigs. I hope they are in some pretty flashy colors! I like these!
Lot's of good tunes on my run today. Super long play list, but this is the song that's working for me right now:
http://www.youtube.com/watch?v=FKmW8VbKJCA
Happy Running
Thursday, June 23, 2011
Mr. Giddy, meet Mr. Reality
So anyway, last week I proclaimed how I was feeling downright giddy about my running. I think I said I was prancing through a field of Daffodils or something to that effect.. Well, so far this week, Mr. Reality has given a swift backhand to Mr. Giddy. Sore IT Band, Plantar Faciaitis flairs and some general fatigue, all contributed to the demise of Sir Giddy. I'm feeling better today, but yesterday I coasted through the day feeling like a Zombie! A good dose of reality can be a good thing. I looked back at my training log over the past month and realized I haven't taken a day off running since the middle of May. I still haven't planned a day off, but I did forego my double run yesterday. This morning's recovery run was more of a shuffle, and after a good nights sleep tonight I should be ready to tackle my 13-miler tomorrow. Don't worry, Mr. Giddy is not down for the count; I'll be back to the Daffodil field in no time.
Happy Running!
Sunday, June 19, 2011
Thats the first time I've been accused of being chatty!
Week #3 is complete and I have to say it was one of the best running weeks I've had in a long time. Something very positive is happening and its kind of sneaking up on me. There have been some physical changes for sure, but there have been some mental and psychological changes of more significance. For example, I completed a run earlier in the week with one our marathon clinic members and after the run she said to me, "it was a really good run, but I'm not use to running with someone as chatty as you!" For those of you who know me, this is probably the only time in my life that I've been accused of that! I don't know if it's the clinics, working at the running store, the new job after 23 years, the new training focus, the conscious effort to improve my diet or a combination of all these things, but I am bordering on, dare I say, giddy. Keep in mind, that my version of giddy is probably a far cry from most people's definition, but it's still feels like giddiness in my cynical and sarcastic brain. You probably won't see my skipping through a field of daffodils anytime soon, but maybe in my head I will be.
The physical changes have been significant as well, if not as meaningful. I have a resting heart rate of 39 bpm and my blood pressure has measured as low as 114/76. My post run morning weight is around 154, so I need to step up the calories to avoid turning into Skeletor. I set a weekly mileage record of 82.6 miles this week and this is only week 3. I was sure I could break 90 miles this cycle and now I'm flirting with the idea of 100+. I've been listening to my now 50-year old body, and have not noticed any signs of any particular part breaking down, but I realize that I need to be careful. The many long and slow miles are really agreeing with me. I've also managed to get some decent conditioning in as well, which is uber important. My super strong daughter should be very proud of me; I can now do 35 v-ups! It was about a year ago she showed me how to do them and I could only manage one!
I enjoyed a nice Father's Day so far. I went for a run (duh!) and had a nice breakfast of pancakes, sausage and fresh fruit. Yes, I know that the pancakes contained some refined sugar, but the syrup was all natural. A much lower glycemic index then Aunt Jemimah's! I also got a assortment of Zico Coconut Water, which I am anxious to try after my long runs.
My play list was too long this week, so I'll just mention two songs that I enjoyed the most during my long run. I was feeling a little folksy today, along with my giddiness.
http://www.youtube.com/watch?v=lFP8hwP3M9o
http://www.youtube.com/watch?v=R7-2ZiEZmBQ
Happy Running!
Sunday, June 12, 2011
It's turtle season!
Sunday, June 5, 2011
Week One Is History
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