Marathon Training: Reboot

I got out for a run today. It was the worst run I've had in awhile.

Okay, it was the only run I've had in awhile, and the run before probably was the worst run (in terms of pain anyway). I planned to run 9 miles, basically an easy run to get back into. The humidity quickly sucked any energy I had, which was almost non-existent.

I ended up running a 10k. I suppose that's not bad for being off two-weeks. The good news is my back is fine. If anything the run seemed to keep it loose. I am a bit worried about maintaining consistency in my training. With so much going this month, it may be hard to get some of my longer runs in. I may just need to sign up with a running club to find people to run with to help me stay on target.

I am needing to tweak my whole training plan at this point. Running two days on the weekend isn't going to work, so I need to find my plans from past marathons and adapt what I have from this point out.

The good thing at this point is this coming week is an "easy" week -- the redo of the last week I ran. So, I will cap it off with another attempt at a 9 mile run, the dive back into double digit long runs form this point forward. Since I am taking a step back, I am now setting my sites on the Indianapolis Monumental Marathon in November. It's a relatively flat course, so it might even be a little easier. I am still hoping to do the Indianapolis half marathon in October, and then if everything works out, the Tecumseh Trail Marathon in December. Big plans, but I hope I can make it all come together.

Hopefully, I will have more to report next week. Until then, keep on running...

Marathon Training: In Limbo

So I missed my week 6 and week 7 postings. And for good reason, of sorts. I'll explain shortly...

Week six went okay. I missed a run (or two), I really don't remember. I did get both runs in on the weekend -- 6 mile pace on Saturday and a 9 mile on Sunday.

Sunday's run was painful. I spent a good part of Saturday going to business seeking food donations for the race, as well as putting out flyers and brochures. Lilli was with me and I tended to pick her up out of the car wherever we went that day. A dozen times or so of lifting her improperly did a number on my back. I've had a few back related problems over the years which started back in college, but it's been okay for many years, so I didn't think twice about what I was doing.

Until Sunday.

I woke up pretty sore and stiff that morning. I headed out for a run anyway, and with each foot fall, my lower back felt each jolt. For 9 miles I endured the pain. Towards the end of the run my stride was shorter and my form was all out of whack.

Going into the next week I had a nightmarish schedule to try to get to things done by Friday. I already had it in my mind that I was going to have to sacrifice my runs for the week to get everything done I needed to do. With my back being sore, I thought it was a good idea anyway.

A combination of an already compromised lower back, constant up and down from desk to table at work, lack of sleep and the immense stress I was feeling to get things done, my back didn't have a chance. Each day it felt worse and worse and by Friday night I could barely walk (let alone get up from a laying position). So, some ibuprofen, and an ice pack placed directly on the lower back while I slept did seem to help. (A special thank you to my wonderful wife for making me put ice on it). It was far from perfect, and running was definitely out of the question, but I could at least walk again.

Going into this week, my back is still slightly "iffy", but I am hoping to get back to running - or some other exercise (low impact).

I think I will have to scrap my October marathon at this point, but I have a back-up for one 3 weeks later in November. By the time I get back to a running regimen, I should be able to pick up on the week where I left off (in theory). To add to my challenges, it looks like I have some traveling to do for work, plus there's Run4Everett on August 20th that will keep me busy that weekend.

We're in the final stretch for the race, and a bunch of little things to do, so we'll be busy right up to the last minute it looks like. I still can't believe it's August already... It will be October before I know it. At least it will be cooler (I hope).

Marathon Training: Week Five Complete

Five weeks complete already!

It has not been easy to get in my runs (and have actually missed a few). My work schedule being the biggest hurdle makes it challenging. Even with early morning travel on Wednesday, I fared a little better this week from last.  I actually squeeze in my 5 miler on Wednesday and missed only one 3 mile run on Thursday due to exhaustion. I thought I would make it up and actually allow me to shift my training schedule around a little, but it hasn't happen.

Moving forward I need to adjust the training plan. Two runs on the weekend is getting to be difficult (not that squeezing in runs during the week is easy). So I need to figure something out.

Thankfully this coming week is a step back week before building up my mileage again. With a deadline looming at the end of the month at work and needing to get some race things finalized (just a month to go!) it couldn't come at a better time. Moving forward though, it's going to be difficult to get my runs in.

I suppose if it were easy everyone would be running marathons...

Marathon Training: Week Four Complete

After another shaky start to my week, I was able to get in most of my mid-week mileage. I missed my Tuesday run altogether and then there was a bump in my Wednesday distance to 6 miles, but I only run 5.

But for my pace run and my long run this past weekend, I got it all in. The 6 mile pace run wasn't too bad, though it was run about 30 seconds/mile too fast. My long run I ran on trails, so my pace was slow, but it was 11 miles of terrain that left me quite tired. I went through 2 liters of water on that run - glad I had my hydration pack with me.

Hopefully I can keep going, this heat is making it more challenging to say the least...

Marathon Training: Week Three Complete (sort of)

Not a great week for running for me. Started out okay with my run on Tuesday morning -- just an easy 3 miles (and it was at a very easy pace). Then On Wednesday I hit the trails after work -- just 3.6 miles, but didn't worry much about it - it's a step back week, so a shorter midweek run wasn't going to hurt me. Then Thursday I missed my run altogether and just couldn't make it up on Friday. So, Saturday came and I got my 5 mile pacerun in at a great pace (8:36/mile), so felt great.

Unfortunately, Sunday came and went before I really had a chance to get out and Monday was an almost carbon copy. So, my long run for the week was scrapped.

Starting out this week, Tuesday did not produce a run either. I was getting quite worried. Finally, though I made it out this morning for a 5 miler (and I JUST looked and it was supposed to be 6 miles... grr!).

I am exhausted, but hope to get out tomorrow for an easy 3. We'll see...

Marathon Training: Week Two Complete

Another week down.

Unfortunately, I missed a run on Thursday and wasn't able to make it up, but it's early and one 3 mile run missed won't hurt. I was pretty worn out anyway, so forcing a run may have been bad news.

Another overcast and muggy day for my long run., but it was fine.

Stay tuned for week three...

Marathon Training: Week One Complete

I have made it through my first week of training. I ran all the days and hit all my mileage.

So far, so good.

I actually surprised myself that I wasn't feeling sore or worn out this week with the jump in days and mileage. It is a little early to tell, but I might actually be able to train for this race.

Only time will tell though. A very busy next couple of months, but all worth it.

That's all for now. Stay tuned for week 2 review.

ten months

It's been awhile since my last post and there really hasn't been much to blog about. My running was going nowhere since the half marathon on ran. I was just plain worn out. Work has kept me more than busy over the last few months and I just got to the end of my rope. Something had to give, and it was my running. Unfortunately, that's not so good when running allows me a stress release.

It was during the last few weeks or so that I realized what a lousy friend I am. I can't tell you the last time I've run with any of my friends, talked to any of my friends, or even commented on their Facebook page. I can't figure out what happened. I suppose life does go on and things change, and sometimes, friends drift apart -- their paths just aren't going in the same direction.

Ten months ago my life changed forever and it will never be the same. I've dealt with everything in my own way because everyone is different and needs to grieve in their own way. Initially for me it was trying to get back a sense of normalcy. That meant work. It was sure easy to jump back in and focus on getting a job done. The only problem with that is it is too easy to just do that. Grief will wait. It won't go away. It waits until your guard is down or you deal with it.

I felt so alone when Everett died. My heart felt empty and life seemed to have little meaning. If it were not for Lilli and Steph life would be pretty dull. I had to deal with a grief different than anyone else's. I was the father, I was supposed to be strong. I wasn't even sure how I was supposed to grieve. I lost a son, but nothing prepared me for this. I leaned on the one thing that gave me a way to deal with all the emotions. I ran. Running gave me the normalcy I needed, an outlet for stress and alone time to clear my head and work through my emotions. There were many early morning runs under the stars that I ran and felt that Everett was looking down on me. On one of my early morning runs I came up with the idea of running a race in his memory. Run 4 Everett was born and it will be run in just two months.

I am now just beginning training for a fall marathon. It's been 4 years since my last one and it is time to get back into it. I have a lot of reservations about even trying to train for one. I am going at it alone -- well Everett will be with me (and I am sure I'll have Lilli with in in the jog stroller) and it takes so much time, but I feel that I really need to do one, to be able to focus on my running.

So here it goes... my first run was 3 miles this morning, tomorrow will be a 5 miler. Stay tuned for my progress as I Run for Everett.

--Dave

changes: some good, some not so good...

As I drove home this evening, I noticed a number of trees had changed color in just last last few days. It looks to be a very scenic marathon this year... this is the good.

Feeling inspired, I decided to drive by the start/finish area and noticed the tents were already set up as well as all of the port-a-johns lined up. I even noted that the arrows were painted on the pavement that direct runners and walkers alike on which way to turn. As a runner and a past and present participant in the race I am thrilled that it runs right through my neighborhood and right by my house. Seeing all of these things get me excited - even if there are some not so good changes - such as the weather forecast changing. And not in the direction I had hoped. I guess the good thing is at least the humidity will be lower than previously forecasted...

Trying not to obsess, but just wanting the perfect racing conditions... always seems to be a week to two too soon or too late... oh well.

My final tapering is going well, though I must admit that I had a tough time keeping my pace slow during my run yesterday. I was closer to marathon pace for almost all seven miles of my run instead of just the two miles I was supposed to run. I think my body is ready to run this thing...

week 17 recap -- hello marathon week!

It certainly felt like a taper week this week. I got in my runs and felt a desire for more... strange considering there have been runs over the last 17 weeks where I couldn't make the mileage due to time or just had a bad run.

Today's run was an amazing opposite from last weekends hot and humid run... once again, congrats to all of you who ran Chicago last week - whether you were able to finish or not you are all superstars.

Looking back, it has been quite a roller coaster - seemed like a lot of bad runs for quite a long time and it seemed that I was always behind or out of sync with the training program. No doubt about it - Pfitz is tough and requires a lot of discipline. I feel better having gone through it even though I probably accomplished 85% of it... I feel more prepared than I have in previous years, but I am not sure how or why exactly. I have not compared my training plan from last year to this year, but I am pretty sure I ran more miles than I ever have in any training.

Yesterday I got a belated birthday present / early marathon present from Steph... a new running shirt personalized just for next Saturday...

week 16 recap

It wasn't the easiest taper week I have had - mainly because the weather has been like it was the middle of August. Other than that, my runs were good, but my pace was a bit erratic on my runs. My average pace was where I wanted it, but my splits just didn't seem right.

Next week looks a little easier, but still challenging... still doing strides and VO2 max runs and finishing up with a 12 mile run.

For all of the Chicago Marathoners out there - good luck and stay cool. Here's a little AC/DC for you ...

week 14 recap... 4 weeks to go

It was a decent week of running for me. I got all my runs in and felt good for all of them. Yesterday's 17 miler was no exception. I started out at 6am and got my first 5 miles in by myself, running right around marathon pace... not planned, but it felt good. I met up with Jason and a couple of friends we had run a relay race with back in July. John and Andrea ran the first 7 miles with us - it was a nice relaxed pace. We ran on the half/full marathon course for a little practice - especially on the hills. No problems, the hills actually felt pretty easy (though the second time around they were a little more difficult). All in all, my average pace for the 17 miles was 9:31/mile - right where I wanted to be for this run.

During our final 5 miles, Jason and I saw Brooke and her husband Keith looking like they were just getting ready for their run... we shouted out hello and kept going (hopefully we didn't offend them by not stopping - I had to be back home in time to get cleaned up to go down to Steph's grandmother house to do some landscaping... )

Next week is a tough schedule for me... I'll start out with a 5 mile recovery run mixed with 6x100m strides, then I will follow that up the next day with a VO2 max workout of 10 miles with 4x1200m at 5k race pace... Wednesday I am out of town, so no running for me then... I finish up the week with a 10 mile run Thursday, then a 4 mile recovery run Friday and capped by my last 20 mile run on Saturday. Then it is all taper after that... oh boy, this marathon is coming up quickly...

rock star-in-training?

It happened.

I had an amazing run this morning.

I feel like I have been raised to rock star status...

I give most of the credit to the incredibly cool temperature this morning... a wonderful 48 degrees when I started and about 55 when I finished. Truly an BIG help. Now if only marathon day can duplicate the weather then it will be awesome...

I started out just past 7am and ran six miles solo. I was meeting up with Jason at 8am so I wanted to make sure I had time to get some mileage in as I had 17 miles to do (14 at marathon pace). Jason had planned to run 9 miles with me so it would leave me with an easy 2 miles at the end.

Once I started, I was right on pace (mainly to try to get warmed up quickly). I soon noticed that my pace had picked up and was remaining steady (and faster) than I had expected. I was feeling good, so I thought "why not?" I finished my 6 miles up and checked my watch - 49:50 - about an 8:18/mile pace. Awesome...

I let Jason know we could run a pace between 8:30/mile and 9:00/mile. He was fine with keeping it closer to the 8:30, so off we went for 9 miles. It didn't slow down at all, and it was feeling pretty good. I did start to feel a little tired at one point, but a gel and some water and I was feeling better again. As we approached the end of the 9 miles Jason decided he was feeling too good to stop, so he finished out the last two miles.

Average overall pace: 8:29/mile right where I was supposed to be. I honestly believe that I could have run another 9 miles at that pace too. That is how good I was feeling. The running gods were smiling down on me today and I hope they do it again come marathon day...

For one day at least, I was a rock star out there!

Happy running to all!

week 12 recap

With a rough week last week, I was hoping for some better results this week as I began mesocycle 3. Here's how it went:

Monday was an VO2 max - 8 mile run with 5x600m at 5k race pace - no problem, felt good after this run.

Tuesday I got in 7 miles out of 11. Time was an issue here... I must learn to run faster...

Wednesday I did 4 miles recovery with 6x100m strides - no problem.

Thursday was supposed to be an 8-15k race pace "tune up" run, but I pushed it off until Friday.

Friday - my body was not feeling it. I was exhausted and could not muster the strength to get up and out the door. So no "tune up" for me...

Saturday was supposed to be 17 miles, but I insisted on a 22 mile run to make up for my previous shortened long run... well, I eked out 20 miles and it was not pretty. I felt awful for almost all 20 miles, but I pushed through it. There were plenty of times I had wanted to quit, but I had to prove that I could do this. Unfortunately, this was not the run I had hoped to have. It did not give me any confidence that I could run the marathon in October - okay, I know I could finish it, but I do not want to run slower than my previous marathons. I was really hoping for a faster time. Now I am undecided about the marathon... I am leaning very heavily towards the half instead, but feeling like I'd be giving up, which is not my style. But there is some feeling of relief in the back of my mind by only running the half. I hate being in this position...

My plan is to continue my training regardless of my decision, though. I will modify my pace and long run mileage most likely. Anyone have any thoughts? Ugh... six more weeks to go...

does the good outweigh the bad?

Week 11 recap...

It seems like so many of my posts have been about bad runs. I had hoped to write about a great run I had on Saturday - completing my first real 20 miles run for this training season... well, first off, 5k races and 20 mile runs do not mix... I got up early to run before the 5k race and I was able to do 6 miles. Then came the 5k race and I decided that I would not try to see how fast I could run the thing. That was a good plan, since the race was mainly cross country and trails.

After the race, I got home to prepare for my remaining 11 miles, but my body did not feel up to it. I could not get myself out the door. It was already 10am, and it was getting warm out, so I mentally do not think I wanted to deal with any heat. I convinced myself that I would run in the evening - not exactly what Pfitz had in mind for the long run, but it was going to have to do.

Well, that didn't happen either. I felt sluggish the rest of the day - even after a 2 hour nap. I conceded that I would have to make up my mileage on Sunday even though I use this as a rest day. Sure enough, I kept it as a rest day. I still felt out of it and un-inspired. Steph asked me if my heart was really in this training for this marathon and I began to wonder... Physically I am getting prepared, but mentally I am not sure I am capable of it. I have until September 12th to decide if I am ready.

After today's run, I feel ready. I actually had a great run. I started out later than I wanted, but I only had an VO2 max run -- 8 miles with 5x600m at 5k race pace. I wasn't sure how it was going to go, but as I headed down the street I felt pretty good - not fast, but good. I ran to the track about a mile away and ran my 600m repeats. I was tired by the end, but even my slow jog was faster than expected. I finished my run strong - my last mile at 8:14... hmmm... So, maybe I can do this marathon thing again... I am looking at reworking my schedule on the weekends too so I can recover some 20+ mile runs. Next weekend is a 15k trail run so I am deciding if that will work into my schedule. I have until the beginning of October until I begin my taper, so September is going be a busy month.

8 miles - 10x100mstrides

First off, I tried.

I left work early to get started on my 8 mile run and then my strides. I had the course all plotted out so I could get to the track and do my strides on the way back. I got to my turn around point and stopped to get a drink...I was dripping. I was hot. My sunglasses were fogged up and wet at the same time. It was not pleasant. I pushed on trying to run in the shade as much as possible, but there seemed to be a lack of it.

By the time I made it to the track, I was overheated, felt drained and I wussed out - plain and simple. It took all I had to get home (and about a half mile short of a full 8 miles at that). Perhaps I ran too hard - I averaged a 9:34/mile pace... Anyway, I cooled down while stretching, then was able to eat. I am reviewing my schedule for the week and may cut some of my runs shorter (except for Saturday's) just to ease my mileage up. I was not at a base level I should have been to begin this training plan, but I think I can still manage it - it will just require a little more effort.

On another note, during my run I met a member of the Hoosier Mountain Bike Association. I learned that they are going to be reworking the trails in Fort Harrison State Park, making them less steep in spots and making them longer. I was glad to hear about this an am looking forward to it happening (though I doubt it happens until next year).

summer school

"Yo' sound the bell, school's in sucka..."

Yes, that's right it is time for Marathon Training to start (a day before the first day of summer no less)... and I did my first homework assignment tonight - 8x400's. Admittedly I am a few days late getting started, but with the bug I had, I wasn't ready to jump right in and I am taking these first couple of weeks and using Dave Keuhl's 4 months to a 4 hour marathon training, but jumped ahead a few weeks to sort of match the Pfitz plan... crap, they sure kicked my butt... I went out way too fast and couldn't find the right pace, but I got to start somewhere. I will spare the details...

The other news is I did not go to New York this week and in fact will not be on that project afterall. On one hand, I am disappointed, but on the other, I am glad -- I am too busy and I have a lot going on in my life to be traveling so much, so it is all good.

So, it's on. I have a long 18 weeks ahead of me. Starting out this weekend is a 12 mile run -- ugh! We'll see how this goes. I think it will be up early to avoid the heat... more to follow. Until then, Happy Running!