April
30
Posted on 30-04-2012
Filed Under (Training) by Brian

It’s hard to believe another week is in the books, but time is flying. Friday was the state track & field championships so the season is officially over. That means I’ll have to adjust more to morning runs since I won’t be running with the team in the afternoons (at least for the next two weeks – some of the runners expressed interest in continuing to run after school). I’m holding up pretty well with the 25 mile weeks. I sometimes wake up with a little soreness here and there (especially in my feet), but it goes away after a day off or an easy run. If the last 7 years of running have taught me anything, it’s how to tell the difference between a little soreness and an actual injury in my own body.

Here’s how the week went:

Monday: 4.8 miles easy in the afternoon followed by 3 miles at threshold pace in the evening.

Tuesday: 3.6 miles easy

Wednesday: Body weight strength circuit

Thursday: 4 miles easy in the morning + 3.6 miles easy in the afternoon

Friday: Off

Saturday: 8 miles easy

Sunday: Off

Total: 27 miles

I think I managed to fix my Garmin. I let is sit off for about 5 days, then charged it fully. Once it was fully charged, I got it to turn on and download the new firmware. The firmware supposedly fixes the lockup problem I was having. It made it through the whole week without a problem.

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April
22
Posted on 22-04-2012
Filed Under (Training) by Brian

Things are starting to roll now. I’m getting out of bed in the morning and enjoying runs again. At this point, I’m basically planning on running the Walt Disney World marathon. I’m not going to register yet, though. It doesn’t fill up as fast as it used to and anything can happen. I’ll wait until the early bird deadline unless it gets really full for some reason.

Here’s how the week went:

Monday morning: Core/Lower body workout

Monday evening: 3 mile threshold pace run with the World of Beer group

Tuesday morning: 3 miles easy

Tuesday afternoon: 2 mile very easy geocaching run

Wednesday: Core/lower body workout

Thursday: 6 miles easy (sped up at the end)

Friday: 3 miles easy

Saturday: 8 miles easy

Sunday: Off

Total: 25 miles

I think I finally fixed my Garmin Forerunner, so can actually get times for my runs in the coming weeks. I sketched out the summer and figured out where I need to be at the end of the summer to really ramp up into a solid training plan that will get me close to the 3 hour mark in January. I’ll need to be around 60 miles per week at the end of the summer. Given that fact, I can stick with 25 miles per week for a couple more weeks and then increase my mileage 5-8 miles per week every 3 weeks.

I’ve also done some research into producing some home gym equipments, so I might have some fun “how to” posts coming up!

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April
15
Posted on 15-04-2012
Filed Under (Training) by Brian

Cheers to another solid week since my “marathon training sucks” post:

Monday afternoon: 4.5 miles easy with the track team

Monday evening: 3 miles (7:10, 7:09, 8:32) with the World of Beer group

Tuesday: Off

Wednesday: 3 miles easy “runcaching

Thursday: 4 miles easy (8:43 pace)

Friday: Off

Saturday: 9 miles easy

Sunday: Off

Total: 23.5

My goal was to 20 miles. I would have had 20.5, but I felt good on Sunday and decided to continue running with another 3 miles after the group finished 6. Meghann, a young lady who is moving to St. Pete in the beginning of May joined our group for the run and she was planning on doing 12. I ran the extra 3 with her to show her a little more of our normal running route. I was definitely done after the 9 and sent her on her way to finish off her 12 without me.

I’m holding up pretty well. I felt a little twinge in the normal spot on my left knee on Thursday morning. I actually adjusted by running a little taller which engaged my hamstrings a little more, relieving some of the stress on my quads. The pain went away almost as soon as I made that adjustment. I still need to start doing some strength training, though. I think I’ll aim to hit 20-25 miles again next with the addition of the strength training.

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April
08
Posted on 08-04-2012
Filed Under (Training) by Brian

It’s been a long time since I’ve done a “week in review” post mostly because I haven’t had a whole lot to report. I’ll admit that there’s not a whole lot to report this week either, but I have started things up again:

Monday: 3 miles easy

Tuesday: 5 miles easy

Wednesday: Off

Thursday: Off

Friday: 3 miles easy

Saturday: 5.3 miles easy

Sunday: Off

Total: 16.3 miles

16.3 miles! That’ll be about the average long run if I decide to run the Walt Disney World marathon. After Monday and Tuesday’s runs, I felt a little soreness in my knees. I took Wednesday and Thursday off and the soreness went away. Friday morning’s run was very pleasant and we had a great group for the Saturday morning run.

Everything feels good now, so I’ll see if I can ramp up to (gasp) 20 miles next week. I’m still running very much by feel so I don’t really want to force myself into any kind of schedule just yet. Still, I’d like to get a little more mileage next week.

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April
03
Posted on 03-04-2012
Filed Under (Training) by Brian

On Saturday, I showed up to my normal group run (the one I lead) planning on doing 5 or 6 miles. Inia was the only other person who showed up and she wanted to do 8 so I ran along with her. The pace was right around 10 minutes per mile and I held up well, though I was glad to be finished. My legs were sore most of the rest of the day.

In my new mission to further explore the local running community, I headed to World of Beer last night for the Running for Brews St. Pete group run. There, I met Tori for the second time in as many weeks and Rick, who ran with me two Saturdays ago. This group is just over a month old, but 33 people showed up. It was only a 3 mile run punctuated with 2 stops for lunges, sprints and other strength exercises.

I ran pretty comfortably with the two leaders for the first 3/4 mile before they stopped to lead the group in the strength exercises. Since I had already done some of that with the track team earlier in the day, I circled back to Tori and another runner (Erika) who had also decided to skip that portion of the workout. We continued on up the pier and back to World of beer at just under a 10 minute mile pace.

The running for brews group. Yes, this picture was taken a few weeks before I ran with them, but they haven't changed much in the last month...there's just more of them.

Afterward, World of Beer had some great half price specials for runners on about 10-12 draft beers. I had a Carlsberg lager because I don’t like heavy beers (especially after I’ve just run). I can’t say it was the best beer I’ve ever had, but it sure was cheap!

 

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December
14
Posted on 14-12-2011
Filed Under (Training) by Brian

After last week’s promising performance in the Jingle Bell Run, I gave myself permission to head to the park for some mile repeats at threshold pace today. Based on an 18:47 in a 2.9 mile race, my threshold range for 1 mile cruise intervals is between 6:45 and 7:05.

I’ll admit that I was tired this morning and it took a lot of convincing to get myself to the park. My warm-up lap felt good, but after a quick stretch I was ready to drive home and crawl back in bed. I convinced myself to complete four 1 mile repeats with 2 minute walking rests in between. Here’s how they went:

warm-up: 8:30

mile 1: 6:36

mile 2: 6:35

mile 3: 6:39

mile 4: 6:41

cool down: 8:42

Mile 4 was pretty tough and I was really feeling it in my legs. So, my threshold pace predictions were pretty accurate. I probably took the first three a little too fast. The knee held up throughout the entire workout. It was a little sore afterward, but felt better after stretching and massage with “the stick”. I felt pretty wiped out the rest of the day, but it feels good to be back in the game and to be hitting these cruise intervals faster than my planned pace for the Rock & Roll half marathon.

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November
17
Posted on 17-11-2011
Filed Under (Training) by Brian

I’ve got a streak going! This is my second blog post in as many days.

I’ll be the first to admit that my own training has suffered since I’ve started coaching more. Lately, however, I’ve been getting back into the groove. Maybe it’s the end of the cross country season, or maybe it’s the cooler weather. Certainly the time change and the open windows have conspired to deliver sunlight to my bedroom early in the morning and that gets me out of bed earlier.

Sure I’m captaining 8 Ragnar Relay teams in 2012, but I’m not officially running any of them. So, I’ve registered for the inaugural St. Petersburg Rock and Roll half marathon. It’s in late February and it’s in my hometown! I’ve run a few 5K’s and 10K’s in St. Pete, but I’ve never run a major race in my hometown. So, that will be fun. I figure that if I ran 1:36 and change at the Wine and Dine half marathon on very little training, then I should be able to get myself back under 1:30 on 12 solid weeks of training.

That, of course means speed workouts and speed workouts mean I have to get rid of this nagging tendonitis in my left knee. So, I’ve been getting up early and hitting a yoga mat in my living room. I haven’t been doing yoga. I’ve been doing my own body weight strength training routines.

I start with the Myrtl routine (which actually isn’t mine). It’s great for attacking the basis of the tendonitis in the knee. Then, I progress to the leg routine, the upper body routine and the core routine before going back for one more pass at the Myrtl routine. I go from exercise to exercise without stopping to rest in between so it gets my heart rate going too. In a way, it’s a little like P90X.

I’ve been doing it three times a week and running easy on the in between days. Sometimes I run with the cross country team in the afternoon after doing the strength workout in the morning. I feel stronger and my knee feels more stable everyday. I can still feel odd pressure there, but the pain is gone. I think in another week, I might be able to throw in a tempo run or some cruise intervals.

I’m also leading a run group on Saturday mornings and a lot of people attending that group are doing the same race. So, it’s nice to share that common goal with everyone else. My long runs are at 10 miles and I’ll have no problem safely getting up to 15 for a few of them before race day.

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September
27
Posted on 27-09-2011
Filed Under (Training) by Brian

Last week was a little better in terms of consistency from the week before:

Monday: 6.5 miles (with a few threshold pace miles catching up to the varsity boys)

Tuesday: 3 miles easy

Wednesday: 5 miles easy

Thursday: Off

Friday: 12 miles

Saturday: Off

Sunday: Off

Total: 26.5

Still a pretty small total all things considered. I was planning on doing a 3 mile shakeout on Sunday, but it rained all day. The 12 miles on Friday morning was about 24 minutes faster than the previous week’s run with Sandy, but I completely bonked in the last 2 miles. I was down to running a quarter/walking a quarter in the last mile.

So, with the Wine & Dine half marathon coming up I’m not sure what I’m going to do. I think I’ll just shoot for a 9 minute mile pace and see how I feel. If I’m feeling good at 10, then I’ll kick it up for the finish. Given the shape I’m in now, it’ll be my worst half-marathon time even in the best conditions so there’s no pressure at all. I’ll be able to focus on helping the rest of the team and if anyone else needs a pacer, then I’ll be happy to do that!

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September
18
Posted on 18-09-2011
Filed Under (Training) by Brian

On Friday night, I ran 12 miles with Sandy, who I’m training for the Disney Wine & Dine half marathon in two weeks. We wanted to get a nighttime long run in because it’s a nighttime race. When I run with Sandy, it’s usually between 10 and 11 minutes per mile. Since I’ve run a half marathon at sub 6:50 pace, I assumed the 12 miles with Sandy would be no problem.

I was wrong.

I felt pretty good on the way out. I still had some aches in my left knee from foolishly racing the high school boys on the cross country team in 100 m pickup last week. We ran with two other people and the conversation was good. There was nice scenery and great smells coming from the restaurants downtown. Near the ten mile mark, my legs really started to protest. It was then that it occurred to me that I couldn’t remember the last time I had run 12 miles.

My legs started getting so tight that I actually sped up over the last two miles to lengthen my stride and stretch them out. I was very glad when it was over. It goes to show you that no matter what kind of shape you were in, what really matters is what kind of shape you’re in now. I tend to forget that sometimes. I’ve been dwelling on the memories of my 2010 Walt Disney World half marathon performance a lot lately. It brings to mind a certain Bruce Springsteen song.

[youtube]6vQpW9XRiyM&ob[/youtube]

After the 12 miles, I stumbled back to the car and drove straight to Little Caesar’s where I purchased a large pepperoni pizza. I then headed to Publix for a 20 pound bag of ice. I set the pizza on an upside down bucket next to the bathtub, grabbed two beers and hopped into my ice bath. I sat for 20 minutes, soaking in the extremely cold water, chowing down on pizza and enjoying a couple of brews. How was your Friday night?

Looking back on the week, it was pretty feeble. My only excuse is that I was resting my sore knee:
Monday: Off

Tuesday: 4.5 miles easy

Wednesday: Off

Thursday: 2 miles easy

Friday: 12 miles

Saturday: Off

I’ll probably run 3 miles today to shake my legs out. I will say that the ice bath worked very well and though my legs felt a little heavy yesterday, they certainly weren’t sore. I think I’m 17 weeks out from the Goofy challenge and I ran less than 20 miles this week. That’s not going to cut it. I think instead of tapering down to the Wine & Dine half marathon, I need to treat it as a training run and run another 12 miler next weekend, and I need to get my weekly mileage consistently back over 30 miles and then keep increasing up to about 60.

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August
29
Posted on 29-08-2011
Filed Under (Training) by Brian

I confess that I’m one of those people who likes to wear his medal around the theme parks after Disney races. I don’t often try to call attention to myself, but you really never get a chance to actually wear your race medals around that often. I’ll also admit that while I’m walking around feeling like the proverbial shit, it does take a little wind out of my sails when I see someone sporting three medals after running the Goofy challenge. I of course vowed to never, ever do the Goofy challenge – ever.

These 3 medals will be mine!

Then, I decided to put a team together for the Walt Disney World marathon weekend. Then, I decided I should run the race with the people I train. Then, I realized that some people are running the half marathon and other people are running the full marathon. Then, I decided to run the Goofy challenge.

It was a remarkably easy decision to make.

“I’ll just pick my slowest runners and pace them to their own personal records”, I thought, “It’ll be a piece of cake and I’ll finally get to strut around wearing those three medals!”

Then, a few weeks ago it hit me. 39.3 miles in 24 hours at any speed is not easy. Unless I want a repeat of my first marathon experience, I need to prepare. So, I’m working on it.

I’m also coaching cross country, which makes it a little more difficult to stick to a training plan. The head coach designs the workouts for the day and I basically end up running that workout with the team. The “kids” challenge me and I’m getting good workouts, but they’re not necessarily specific to a Goofy. At this point, I’m going with the flow and trying to work with my weekend long runs so that I hit mileage goals for each week. I’m getting some pretty intense speed work during the week so if I add the distance on the weekend, I think it will all work out in the end.

Today, however, cross country practice was cancelled. Since I was volunteering at a 5K over the weekend and missed my long run, I decided to solo for 10 miles today. Considering it was 4 PM, 83 degrees and about 99% humidity, my 1:28:10 was a pretty nice time. I felt strong in the last few miles, but I was most certainly happy to be finished at 10. I looked like I ran through a sprinkler. I’ll spare you the picture.

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