working hard

It continues to be a rough week. Busy. Busy. Busy. I was able to get my recovery run in on Tuesday - I even got to run at Fort Harrison State Park - a place I haven't run in some time. It was a nice change of scenery. I ran it a little fast, but it felt good to 'get the lead out'. Last night was my tempo run. Another 8 miles. Started out with the skies overcast and ominous looking... I got about a half mile into the run and it started to rain. I wasn't feeling into the run, but I pushed on. It continued to rain. I felt slow and sluggish and wet. I had planned to go out 4 miles and turn around, but at mile 3 I felt dejected and turned around and headed back. I stopped a half mile later and stretched for a couple of seconds and then kept going. I was eager to finish this awful run. As I was approaching my start point, I felt guilty, so I pushed on a little more and decided to suck it up and finish it. Two more miles later, I was finished. Here are my surprising results:

1. 8:15/mile
2. 8:54/mile
3. 8:49/mile
4. 8:44/mile
5. 8:31/mile
6. 8:42/mile
7. 8:32/mile
8. 8:08/mile

Average Pace: 8:36/mile

Maybe not as fast as last week's tempo run, but I feel pretty good that even in the rain, feeling tired and sluggish I was still able to pull out some decent splits (although a little inconsistant).

Tonight is a rest night and tomorrow another run. Then rest for Sunday's 24 mile run...

the downward spiral

The last three days (so far) have not been good. After my lackluster week last week, I started off this week still wrestling with my work schedule and my training. Work is winning right now :( I was up late on Sunday night reviewing some drawings for another project, then I had to wake up early - 4:30 am to get to work at 5:00 am (which is some sort of record for me) to find out that I wasn't needed for an early morning meeting that required an hour of travel time. I was relieved to not have to go, but I was exhausted. To make up for my early morning, I planned to leave at 4:00 pm. Well, 4:00 pm came and went and I didn't leave until 6:30 pm. My run I had scheduled for yesterday? Nope. Didn't happen...grumble, grumble... The schedule for today was another early morning meeting - this time even earlier. It was scheduled for 6:15 am... yeah, right. I got up at 3:30 am this morning (yes, this is considered morning), got ready and got to work by 4:30 am. No cars there yet, but I was a little early -- We wouldn't need to leave until 5:00 am to make it there for the meeting. I apparently didn't get the memo because no one showed up at work... grumble, grumble. The meeting is still happening, but I will be missing it. Had I known that I would be traveling solo, I could have gotten a little more sleep and left right from home... grumble, grumble... I am leaving in a half hour to go to the next meeting (there is a series of meetings throughout the day - all of which I will need to attend). I am hoping to be able to get home at a reasonable time tonight and get my run in that I missed. Now is not the time to let my training slip - I have put in way too much effort and made too many sacrifices... it is now less than 4 weeks away...

dave-sleep+stress+humidity = a tired, stressed, wet dave

I have been looking forward to this run all week. A step back run of only 14 miles. This past week has been the worst of any week throughout training. After last weekends 23 mile run, I was feeling pretty good, even if I am another year older now. I was ready for my usual recovery run on Monday, but the schedule was a little different and had me rest an extra day. I was going to ignore this, but when it came time to run, life and work got in the way a bit and changed my plans. I was okay with this," better to rest like the schedule said", I thought. I knew I would be out of town on Wednesday so I moved my 8 mile tempo run to Tuesday night, so all the more reason for the extra day of rest. Then the rest of the week?

Nothing. Zip. Nada. My work schedule increased exponentially and my short runs and cross training went by the way side. It made me grumpy, but I thought a little rest couldn't hurt anyway. This is where there is a flaw in my thinking...I didn't get any rest, I have been exhausted for the last couple of days. It was all I could do to stay up until 10 last night. I tried to sleep in a little later than usual this morning and start the run a little later than usual. It didn't help much - the cats thought I was supposed to get up at my usual time and didn't let me sleep in. Damn cats! The weather called for a 50% chance of rain all day. I didn't let that influence my decision to run. Unless it was pouring down rain, I was going to run. I met Jason at his place at 8am. The sky was overcast and it was an comfortable 68 degrees. The surprising thing was the humidity. It felt very damp out. At first, it didn't feel too bad, but as the run progressed, I was feeling the dampness all the way through my body. I felt like we were running through a tropical jungle. My clothes were soaked, my feet were soaked -- I even think my fingers were pruning! About 2 miles into the run, I was feeling ready to turn around and quit. I felt horrible. Jason wasn't feeling all that good either, but we both decided we needed to do this run and were going to finish it - all 14 miles. The goal was to run this easy for the first two miles, then slip into marathon pace for the remaining 12. Well, we started out just about on pace and were fairly consistant for awhile, then we turned around and ran into a strong head wind... mentally it was beating me up. In fact, it was like having deja vu. Last night I had a disturbing dream that I was out for a run when all of a sudden I was running as hard as I could, but I was barely moving forward... does this mean anything? I love the foreshadowing, but hate that it was so damn literal...

We plodded along, feeling more and more lousy, but refused to give up. We pushed through and actually finished stronger than I thought we would. This run was not a huge confidence builder for me, but a lot of these shorter step-back runs have not been. If I look for a silver lining in all of this, it is that eventhough we felt like crap for the run, our average pace was a respectable 9:18/mile, we were still able to finish strong and my legs never felt like they were ready to give out. I am sticking to my original goals still... for better or for worse... Here's how it all went down:

• Mile 1 -- 9:02
• Mile 2 -- 9:09
• Mile 3 -- 9:02
• Mile 4 -- 9:20
• Mile 5 -- 9:06
• Mile 6 -- 9:24
• Mile 7 -- 9:17
• Mile 8 -- 9:17
• Mile 9 -- 9:27
• Mile 10 -- 9:38
• Mile 11 -- 9:38
• Mile 12 -- 9:24
• Mile 13 -- 9:31
• Mile 14 -- 8:55

t-minus 30 days and counting…

I had a good tempo run on Tuesday night. I switched my schedule due to another all day trip to Michigan. I wasn’t sure I was ready for it after the 23 miles on Saturday, but with two whole days of rest my legs were feeling just fine. I met Jason at his place after work – once again I was detained longer than I had expected, but only by 40 minutes. We started out easy, just trying for a 9:00/mile pace so we wouldn’t go out too fast and have to adjust our pace the entire run. The last couple of miles were starting to feel a little bit like work, but my legs never felt tired. A great run for both of us, and Jason’s best run in a long time. A good confidence booster… Here are our splits:

• Mile 1 – 9:07 (taking it easy)
• Mile 2 – 9:06 (still taking it easy)
• Mile 3 – 8:45 (right where we were supposed to be)
• Mile 4 – 8:28 (picked up the pace – felt good)
• Mile 5 – 8:25 (on cruise control)
• Mile 6 – 8:26
• Mile 7 – 8:29
• Mile 8 – 7:40 (nice way to finish – felt good)

Average Pace: 8:33/mile

I plan on a short recovery run tonight and then cross train on Friday. Then it is time for a 14 mile MP run on Saturday…only 14 miles…piece of cake…

Oh yeah, by the way – only 30 days to go… bring it on…

a marathon weekend

It has been a busy weekend for me...it started very early on Saturday morning...4:30am to be exact.

The idea was to get started on our long run by 6:00am. So up at 4:30, get dressed, get the cooler, fill it with ice, water and gatorade, load my truck and head over to the designated "refreshment zone". Brooke meets me there at 5:30am, I leave my truck there and we head over to Jason's.

It is still dark out, and it remains this way for about another hour. It is so dark, we could barely see the path in front of us. The nice thing about it being dark though, is the miles go by very quickly (or so it seemed). What you can't see, won't hurt you, right?

Before we knew it we were at the "refreshment zone" - 8 miles into the run and we grab some gatorade and gels and then continued on. We got to our turn around point, but decided to run just a little further to the drinking fountains in the park - an extra 1/2 mile or so. This would create a little bit of a walk at the end of the run, but thought it would be fine. It was a little tougher to get started again after the short break to refill water bottles, but we felt good. We made it back to the "refreshment zone" one last time at approximately mile 16.5 and got more gatorade and gels. Still feeling pretty good, we headed back to Jason's. Only 6.5 miles to go to get our mileage in. Andy and Jason held on for a couple of miles, then they took a walk break. Brooke and I continued, settling in on our pace and focusing on getting the run done. Our legs were protesting a little more with each mile, but we didn't hurt enough to stop. We talked the entire way back, which helped keep our minds off of our pain. Before we knew it we were done. We waited about 10-15 minutes for Andy and Jason, and then we had to walk an additional 1.5 miles to get back to Jason's...it was good and bad. My feet hurt, my legs ached - in fact it seemed a new spot on my leg ached as we walked along. By the time we got back, my legs weren't too bad - certainly not tight at all, just tired.

Didn't look at our splits until we got back. They were surprisingly slower than our previous long runs. Interestingly, Brooke and I picked up the pace after we separated from Andy and Jason. I don't think they were holding us back at all, but we just settled into our comfortable pace. I felt like I could have easily run another 3.2 miles, and in fact with the 1.5 mile walk back, then mowing my lawn when I got home, I think I easily covered 26.2 miles...my last "marathon" at the age of 33...

Today is my birthday. #34. I am going to rest today. I feel like I earned it. My legs don't feel too bad - slight ache in my right hip, but other than that, good. We are going to go have brunch with my parents this morning (it is my mom's birthday today too). We went out for dinner last night with my wife and her parents - went to McCormick and Schmick's - awesome seafood restaurant!!! I had an incredible cashew crusted tilapia with a jamaican rum butter sauce...excuse me while I wipe up my drool...afterwards I had a 7 layer carrot cake... it was sweet heaven... I couldn't even eat the whole thing (I was disappointed in myself, but it was a huge piece!).

Here is how each mile looked:

• Mile 1: 10:32
• Mile 2: 10:35
• Mile 3: 10:11
• Mile 4: 10:35
• Mile 5: 10:57
• Mile 6: 10:50
• Mile 7: 10:57
• Mile 8: 10:53 (water/gel/gatorade)
• Mile 9: 10:32
• Mile 10: 9:35
• Mile 11: 10:28
• Mile 12: 10:21 (water)
• Mile 13: 10:43
• Mile 14: 10:25
• Mile 15: 10:35
• Mile 16: 10:25 (water/gel/gatorade)
• Mile 17: 10:37
• Mile 18: 10:36 (Andy & Jason take break, Brooke & I continue)
• Mile 19: 10:14
• Mile 20: 9:46
• Mile 21: 9:56
• Mile 22: 9:53
• Mile 23: 9:28

Average Pace: 10:23/mile

did i miss my chance?

I was doing some reading on Dean Karnaze's Endurance 50 Website…he is running the Boston Marathon on October 15th…THE ACTUAL COURSE! ...AND he is running his races in 4:30 to 5:00 hours - I could so run that! Had I known this, I could have prepared to run Boston in October this year (a better time than April!)… oh well, I'll make it there some day…first comes Chicago, where I hope to finish faster than him...

7 mile tempo run

Decided I needed to leave early from work to get in my 7 mile tempo run tonight. I conviced Jason to do the same. I "tried" to leave right at 4:30, but as soon as I did someone came up to discuss a project. I was there all day, but they chose then...oh well, it was just a few extra minutes... I got to Jason's a few minutes late, then changed and it was out the door to the Monon. The nice thing about running from Jason's is that his condo is right near mile marker 3.5. We ran from there up north to mile marker 0 and back. As we started we both felt pretty tired, but our pace was right where we needed to be and fairly consistant throughout. I thought we had picked up the pace on the second half, but it apparently was the fact that it was just more effort...maybe it was due to the rain that came down from the half way point all the way until we got back -- the sun came out just as we finished. Here's how we did:

• Mile 1: 8:38/mile
• Mile 2: 8:45/mile
• Mile 3: 8:55/mile
• Mile 4: 8:34/mile
• Mile 5: 8:48/mile
• Mile 6: 8:45/mile
• Mile 7: 8:45/mile

Overall time: 61:10 --- Average pace: 8:44/mile

what was i thinking?!

I broke one of the cardinal rules of marathon training... - I tried something new. - I've wanted to try this for some time, but I was patiently waiting... - that is, until opportunity came a-knockin' and my excitement got the best of me. - Just as we (the usual Chicago-bound running group I run with) were scheduling our 10 mile run for the weekend, an idea presented itself (with a little help from Brooke)... - There was a local 15k race. Close enough to 10 miles and it sounded like a great idea. The only problem? - It was a trail run. - To be fair 3 out of 4 of us thought it sounded like a great idea, so it must be fine - heck, 4 out of 5 dentists chose Trident gum didn't they? - So the morning of the race... -

Get there, meet Brooke and her husband there. Jason never shows up... not sure what happened there.

- The start of the race was approaching, so we assemble in front of the start line. I go to tighten up my laces so I wouldn't have any problems, and just as I pull on one of my laces, it breaks... could this possibly mean anything? I dismiss it and try to get mentally prepared for my first trail run - what was I getting into? The race director then informs us that the 15k race would be a little long today - 9.6 miles. "No problem" I thought, "I'm supposed to do 10 anyway".

- The race started and off we went! The first 300 yards or so was a deeply rutted road. Brooke and I were talking like we normally do on our runs -- then we hit the trail.

- All at once it became single file and talking stopped. I quickly learned that this was a completely different type of running -- though I knew this, yet I didn't... We had to focus on the ground and our foot placement.

- We resembled a group of lemmings - I was wondering when the cliff would come, but instead of a cliff we had come to a hill. I conquered it no problem and I started to smile...

- I was enjoying this!

- My euphoria wore off about half way through the run. There were a few instances of some near rolled ankles and a couple of stumbles (pick up your feet), but I remained upright and surprisingly was keeping a 9:00/mile pace! I was growing tired as we progressed and I felt more and more like a castway on the show LOST - running through the woods, never really seeing very far in front of me or very far behind.

- About 6 miles into the run Brooke is the first to take a spill. I was sure it was going to be me - I'm not the most graceful runner. She was fine, no blood drawn and she was back on her feet and right back to running before I could even do anything. We kept going, our pace growing increasingly slower. - I was getting the hang of this trail running. I was feeling tired, but I was also feeling comfortable running on the trail. We had just passed the 8 mile marker and were in the final stretch of the race when - for a split second - a. split. second. - I took my eyes off of the ground. I was going up a hill and as I approached the top I didn't lift my foot high enough and it found a root or stump or rock (that was marked with flourescent marking paint).

T-I-M-B-E-R !!!!

-

I fell to the ground like a giant redwood tree. I laid there for a brief second - just a brief second - wondering if I should just stay there. But I got up, covered with dirt (sweat + dust = dirt) and started running again -- my ego slightly bruised, but I was fine. 1.6 miles later we were crossing the finish line -- 1:32, a 9:35/mile pace. Not too bad for a first time and spending some of it sprawled out on the ground... - My legs are sore right now, so I now know this was not the best decision I have made, but on the positive side of it all - I am not injured. And what doesn't kill me makes me stronger, right? - I did learn some valuable lessons though:

1. Definitely do not attempt in the middle of marathon training!
2. Do not wear a white shirt
3. Wear trail running shoes, not worn running shoes (which, by the way, I got my new shoes yesterday, same as before - Asics Gel Fortitudes)

I am not sure how (or if) this will fit into my running in the future -- there is a marathon in December that is run entirely on trails...I think I need more practice first...

bited-sized tempo run

With it being an easy week this week, my tempo run on Wednesday was short - it was only a three miler. During my run tonight I was thinking about how my tempo run fit so nicely between my recovery runs (kind of like bite-sized Nutter Butters where the creamy peanut-buttery goodness is the tempo run and the cookie parts are the recovery runs). Yes, I was thinking about food during my run - no big surprise there. Even on a short run this happens...and trust me it is much worse on the long runs. Inevitably we all start talking about food. (At last years marathon all I could think about from mile 6 on was ice cold margaritas...needless to say I had a few later that night...) Anyway, enough about food. I was describing my tempo run. I felt pretty good, almost antsy to get out for my run... so I ran it a bit on the fast side - not all out, but faster than my pace was supposed to be. My splits were [1] 7:39, [2] 8:14, [3] 8:05 -not very consistant and too fast, but it felt so-o-o good to get out there and go. This evening I got out for an "easy" three again, this time it was supposed to be at a relaxing recovery pace. Well, my legs are out of calibration I think. I felt like I was taking it slow and to my surprise, not as slow as I thought...[1] 8:58, [2] 9:06, [3] 8:48. Once again, it felt good... So, to finish out this week before the next big mileage week, I'll do some cross-training on the bike tomorrow, and then cap it off with 10 miles on Saturday at marathon pace. 44 days and counting...

happy labor day

Hope everyone is having a great Labor Day Weekend... the unofficial end of summer is finally here...marathon season will soon be upon us... I have felt great all weekend after my 21 mile run on Saturday, so upon reading my training plan and seeing that today was another rest day, I decided I felt too good and the weather was too beautiful to just rest. I used today as an easy recovery run, not much - just 3 miles, but it felt good to run. My wife even joined me on her bike to keep me company - something that she's never done, but it was nice to have her company. The following week is a bit of a step back week, so It should be relaxing. Then a couple of big long runs still to come (23 and 24 miles) in the next few weeks...

just 21 miles

One could not have asked for a more perfect day weather-wise. It was a comfortably cool 60 degrees with a slight breeze. We got started at 7:30 heading out of Fort Harrison State Park to the Fall Creek Trail. To our surprise, they had part of the new section of the trail paved already, some parts were still just the crushed limestone base - but it was still very nice to run on. We took the trail all the way to the Monon, heading north to 54th street which was the half way point. There we stretched and refilled our bottles at the drinking fountain. We turned around and headed back keeping a very consistant pace still. On our way back we ended up meeting a runner from Lafayette who happened to be in town and was also training for the Chicago Marathon - it will be his first. He seemed in good spirits. We talked for a couple of miles until we had to split off onto the Fall Creek Trail. Unfortunatley did not get his name before we parted, but did wish him well as he continued on his run. It was not too long after this point I was getting tired and my legs were feeling sore. I was able to maintain the pace, but it was feeling like more effort with each mile. We got to mile 17 and took in more water and a gel. I think that helped, but would have been more helpful had I taken one a little earlier. It wasn't until a couple more miles down the road that I felt a little better. We all picked up the pace on the last mile and it actually felt good (to our legs at least). It definitely require some effort to do this, but I think it was more mental than anything. Once Brooke's truck was in sight, I picked up the pace again and took off. It felt great... Towards the end of our run we all started talking and were wondering about our training, goal pace and how things will shake out in the marathon -- a 10:00/mile pace seemed about all we could handle - "how can we run 9:00/mile pace?" Yet to have the energy at the very end of this run to pick up the pace kind of helped a little, but we still wondered if our goal was too agressive...there is still 49 days to go...so we'll see... As for splits - don't have them. My #^(%!^& Timex GPS decided to rest after the half-way point and I couldn't get it to acquire a new satellite - gotta love technology...anyway, the time and average pace were 3 hours 30 minutes almost exactly (3:29:23) so our pace was 10:00/mile...not bad. Afterwards we stretched a little, but mainly just tried to keep moving a little, or else our legs would scream in protest. Once I got home I did some more stretching had an ice-cold refreshing smoothie and then it was time for another ice bath. My legs still felt a little tired after that but not sore. This morning, they are fine. No aches or pains - in fact they feel better than they did last week. A step-back week next week with an easy 10 mile run for the long run. We are still considering doing the IU Mini-Marathon in Bloomington for the run. I think we will make up our minds this week since it hasn't sold out yet...stay tuned...