Friday, October 31, 2008

Rest Day

Yesterday my legs were a little more sore than usual and even last night the soreness remained. The kind of soreness where you feel like you need to stretch a lot and you find yourself doing runner stretches during conversations. (They eye you strangely as,while they remain upright, you keep swaying about).

Since I'm in the recovery block I decided to take a rest day. Slept in and feeling good this morning.

Thursday, October 30, 2008

A run that ends well...

At the start, my 45 minute progression felt like regression or repression or oppression or depression or any other session but the kind I thought I was going to run. But by the end all cylinders were firing and I felt good.

Warm up and cool down with an aerobic 6 miles in the middle @ 7:29 avg. 8 miles total.

Wednesday, October 29, 2008

Short Hills

Today was 10x short hills in the middle of an easy, but brisk, 5.1 miles.  Total mileage: around 6.1.


Recovery on schedule with these easy workouts that are fun and over fairly quickly.


Did 30 minutes of stretching and core work prior to the run.


Pace ~ 7:38.



Tuesday, October 28, 2008

Two hundred eighty seven to go

Today I caught up with Eric at about 1.5 miles and we ran an easy 10 in the thick rain.  Traffic was unusually heavy this morning.  Pace ~ 9:00.  Felt very good and relaxed.

Monday, October 27, 2008

The long long road ahead.

Begin week one of twenty seven.


This week:  Focus on recovery.  Keep the volume relatively low.  Pay close attention to how the body feels.


Today I began something new.  I took 30 minutes to stretch and do a little light core work.  That was a long 30 minutes.  After that I went for a 5 mile run interrupted with some easy striding between the telephone poles of Washington Street.


Total 6.1 miles.  Felt rather good after all that stretching.  Pace ~ 7:44.

Sunday, October 26, 2008

Trail Run

Ran for 53 minutes today and felt great.

Ran up the trail to the end of Shackford Head. Trying to mix it up a little while recovery proceeds.

~6.1 miles.

Put together next week's training program. I'm looking forward to it. It involves some striding and some short runs and Sunday's long of about 13 - 15 miles.

Saturday, October 25, 2008

Hodge Podge

Just odds and ends. The links below are a couple of PEI Marathon articles and a photo.




Here is my mileage chart for this training cycle:

Here is my mileage chart from Sep '07 through Oct '08:

It's sort of obvious that there's a problem. The problem with there being a problem is that I am the problem. Now nobody likes to hear that.

As Thomas asked, what would happen if I actually trained, you know, properly? Good question.

All I can do is try again.

Took a 3 mile walk this afternoon and ran another 3 miles. Felt great this time.

First run after the marathon

I was very excited about the prospect of getting out on the road again this morning. It's a good feeling to look forward to running as opposed to dreading it. I had to keep reminding myself that the mileage needs to remain limited to accomplish the goal - recovery.

However, no reminding was necessary once I got going. Even though the soreness was gone from the race and I felt like I would be able to go for as long as I wanted, the first mile brought to the forefront muscles that are still in a state of shock. Most particularly the left outside quad.

This muscle complained for many miles of the marathon as I ran through the pain. It now is asking for lots of time to recuperate from the damage incurred during the race. Today it was just noticeable - nothing to worry about but a definite reminder why it takes so long to fully recover. I could have 'kept going' as the mind wanted to but I played it smart and finished after 5k.

Other recovery issues were present as well. While running I felt tight all over including the torso. The race took a lot of effort and the effects are still with me. I think this will all right itself over the next three weeks for sure. The soreness went away in four days so I think the rest of the issues will clear up over the next twenty one.

In the meantime, I'm reading a lot of running literature to develop a training program. I enjoy this aspect of training. Dreaming is part of the fun.

5k @ 8:07 pace. Felt good, just a little sore here and there.

Friday, October 24, 2008

Salt on the Windshield

Not much to report as I tarry here in the Recovery Block.  I’ve been focusing on rest, rest, rest.  The soreness has left the legs so I think a run this weekend is in order.  It’s hard to imagine I have 3 more weeks of this phase.  With too much time on my hands and still on the high from the last marathon, I’ve been busy developing a winter training plan.


A quick history search on my blog will show lots of these goodies that never come to fruition (even though they always start off well).  Biggest change this time around will be training all systems and while following a general outline, choose the specific harder workouts week to week as the training develops.


In any event, the build doesn’t start until November 15th.  So until then, I’ll be loping around putting some blood through the legs but nothing else.  I’m leaning towards trying out the Cox Providence Marathon in May next year.


And finally… the wind was blowing so hard the other night that it was blowing the ocean spray with considerable force across the 2nd causeway leading to the Eastport.  I thought it was raining.  The next morning the windshield was encrusted with salt.

Wednesday, October 22, 2008

Recovery Phase

Recovery is proceeding nicely.  Each day the legs are feeling better.  I once read that a day of recovery is necessary for each mile of a hard race.  If this is true, then this recovery phase will last 26 days.  Sounds reasonable.  All workouts (when they begin) will be for the purpose of recovery.


This morning, even though it was raining, I had to get out and move.  So I walked two miles.  Felt nice.

Monday, October 20, 2008

Tuck In... and Wait

PEI Marathon: 12th place. 3:00:05

There was much higher octane in the tank than I was aware of and it was burning nice and hot yesterday. And now every inch of me is sore and I feel like someone has taken a lead pipe to my legs.

The Race

Right to the starting line I had not made a decision on how to proceed. But I knew one thing... it was cold! Mike had promised no wind but he lied. An icy wind was blowing off the bay as we gathered near the start line at Brackley Beach. I made the decision to wear just a singlet and a pair of my daughter's pink stretchy gloves and a summer running hat. I thought that once I got going I would repent of wearing anything warmer. But at the start line I was repenting being the coldest idiot standing there. Everyone else had long sleeves and winter hats on. I had to stand in the bathroom just to stay warm until they called us to the start line.

When we jogged over to the start line (I was jogging because I was cold) I still had not decided how to approach this race. But once I got in the crowd I found myself running briskly up and down a little hill to raise my heart rate. I started to get a little excited and the fear of blowing up or the fear of the distance just faded away. I suddenly felt energized.

So when we started to line up I kept making my way to the front. And the the horn blew and we were off! I found myself running a steady tempo and watched as a string of runners just pulled way. So I was surprised to go through the 1st km in 4:03 - I thought I was running slower than that.

I immediately found a pack running what felt like was a steady cadence that I could handle and I tucked in behind Erik from Holland and decided to wait. I kept repeating the mantra, "Just tuck in and wait".

It worked. The kilometers kept passing and I watched the pace of the pack slow from a few 4:0x's to 4:20's. I did not have a goal time. I just felt like running at the edge of what the body could give me and still feel comfortable. So I was glad the pace had eased off. Within the 1km I was glad to not have worn any warmer clothes as I was perfectly comfortable.

After a successful 5k running with a small group (~21:04), I had no intentions of running this race by myself. I stayed with the group as they sped up or slowed down figuring I would have a better time of it if I was not flailing along by myself. The water stops proved a challenge as I concentrated on getting enough fluids while the others drank at pace. This caused me to have to put in a slight surge after each water stop to catch back up.

The course to this point was extremely flat and the pavement was perfect. By the 10k mark the pack had absorbed or overtaken some of the faster starters and I found that while we were joined here and there by others, it was Erik and I that constituted the pack. 10k ~ 42:09.

From 10k to the half we got away from the shoreline and headed inland through farmland. I didn't pay much attention to the scenery as I was in full concentration. I was very pleased with how I was feeling to this point and figured "let come what comes". Erik threw in a few low 4:0x's during this 5k but I fared ok and didn't feel stressed. We crossed the half in 1:28:34.

Here the race course turned onto the rail-to-trail for a little over 10k. While the surface is softer on the feet, I didn't care much for it. The footing was noticeably different and it was more difficult to keep the tempo. I was working harder now as Erik and I ran side by side. I saw that we had transitioned from him leading to me leading. Where he had set the tempo for the first half, I was now a stride ahead doing the lead duties.

I was so glad to have someone to race with. The trail was a lonely affair with stretches of nobody in sight. With the sandy surface and limited visibility, it would have been very difficult to keep up the tempo during this portion of the race.

I started to feel the distance during this 10k and I started to tell myself that at 30k I would 'jump' and move up a gear to get the race over with and possibly access some fuel stores in some unused fibers. The kilometer markers started feeling farther and farther apart but the splits were pretty constant around 4:15-4:20. I was just working harder to maintain.

As the 30k approached and passed, I could not bring myself to run any faster. Erik was right there, now 1 stride behind. However, as we approached 31k we spotted the first victim up ahead walking. That gave me a slight adrenaline boost and the pace picked up as we swallowed him up. By 32k there was another victim in sight and I hit the throttle and pulled away from Erik for the 10k race to home.

Pavement finally came back to the race course and with it, a swarm of half marathon racers merging onto the course. And here came the hills. I went to the arms and pushed for home and this worked until the 37 km mark where the wheels wobbled and then spun off the bus. It was a hard, hard 5km to the finish. Three rolling hills along the main road into Charlottetown was just a brutal affair. I was counting down the km to the finish and even at 41km I couldn't muster any additional energy.

I had stopped looking at my watch at the 30k mark as I focused entirely on just getting my body over that finish line. So I didn't know or care what my time was. I was just struggling to keep it together. When the finish line came in sight I was able to put on a little speed but not much.

The clock over the finish line had the half marathon time on it so even as I finished I didn't know my time until I stopped my watch.

I was pleased with the result. Getting to 37k before the wheels came off was a good showing considering the training troubles I have had recently. I had about a 3 minute positive split which all occurred in the final 5k. Erik must have run into difficulties as well as he didn't catch me during those final km.

Now to take a short break.

Thursday, October 16, 2008

Tapering down

3 really easy miles this morning. Very pleasant.

Wednesday, October 15, 2008

Last harder workout before PEI

11 miles @ 7:33 pace. Indicators point to an MP between 7:23 - 7:33 which I would be happy with as long as the distance doesn't bite me.

Tuesday, October 14, 2008

Full Moon

A nice full moon lit the roads today so I could see where I was going. Three easy miles, nice and relaxed in 24:03.

Yesterday I took the day off. My left leg was a little sore from Sunday's thirteen miler and I needed to take it easy. The walk seemed to loosen things out as I felt fine this morning.

Watched the replay of the Chicago marathon on the internet yesterday too.

Sunday, October 12, 2008

Fall 13

Fall is in full bloom. Cool 13 this morning to ready myself for the long run next weekend at PEI. It should be a fun time.

13 miles @ 7:23 pace.

5 @ ~ 7:42 pace

5 @ ~ 7:24 pace

3 @ ~ 6:47 pace


Reading update for September and early October:

1. American Scholarship in the Twentieth Century - edited by Merle Curti. More interesting than the title sounds

2. Goodbye Mr. Chips - by James Hilton. I always knew there was a movie by this name (I haven't seen it) but the book was very pleasant.

3. Water for Elephants - by Sara Gruen. Recommended by a friend. Odd circus story but nice in its own way after you get the rhythm.

4. Winds of War - by Herman Wouk. One of my favorites. Needed an old friend these past stressful weeks.


And for a couple of laughs:

Saturday, October 11, 2008

6 miles

Out early because I had to work today.  6 miles in 51:14.  Felt good.



Friday, October 10, 2008

Yawning Nine

I went out by rote today.  Seemed to work as I felt better after a couple of miles.  Yawn while you run – and you know you’re tired.


9 miles @ 8:13 pace.  Felt like I was going slower than that.



Thursday, October 09, 2008


Feels good to be back in a routine.

3 brisk miles @ 7:21 pace although I thought I was running faster than that.

Wednesday, October 08, 2008

Nice Nine

9 miles @ 8:02 pace. Felt good under a starry sky. Getting cooler, wearing hat and gloves now.

Tuesday, October 07, 2008

Easy 3

An easy stroll this morning for recovery purposes. 3 miles @ 8:52 pace.

Monday, October 06, 2008

Star Light, Star Bright

Beautiful sky full of stars this morning. Cool near 50 degrees.

6 easy miles @ 8:00 pace. Felt good.

Sunday, October 05, 2008

A little bit better

This Sunday's run was better than the last Boyden Run two weeks ago. I was able to keep up this time due to actually running all week - albeit at a reduced volume.

Looks like PEI is on after all. Commander Mike issued orders countermanding my plan. I now have two options. Race fast, crash, and cross the line in a fireball (possible DNF) -or- race easily and experience the grueling slow drip death as each individual muscle fails one at a time in a race that doesn't end. Either way I'd be done running about the same time. Decisions decisions.

Two weeks ago it took 2:22 to make the 17 mile loop. This week it took 2:18 and I felt better. But I still had to take a nap as soon as I got home - just like the good old days when Marc and I started up this foolishness. I'm glad Mike will be driving back from PEI as I'll be sleeping, no doubt.

The week ended with 47 miles. Next week I plan on 49.

Saturday, October 04, 2008

Autumn Running

Perfect weather this morning for an easy jog. I jogged but it didn't feel easy. Tired from the end of the week, I was sluggish. Felt better toward the end.

5 miles @ 7:26 pace.

Friday, October 03, 2008

Pleasant morning

Hardly any traffic out there this morning.

7 miles @ 7:36 pace. Felt comfortable.

Thursday, October 02, 2008

3 miles in the pouring rain

Enjoyable brisk run. I can tell I've been off my feed.

3 miles @ 6:39 pace.

Wednesday, October 01, 2008

7 in the dark

I'm about to go to work and it's still pitch black out there. And it was pitch black on my run this morning too. Saw a shooting star and heard lots of unidentified rustlings. Couldn't see a thing.

7 miles @ 7:40 pace. Felt ok.