Wednesday, April 25, 2012

A Summer Training Plan

Mentally the marathon feels like it was ages ago.  Physically, I can still feel some aches and pains in my quads and hips, but I'm itching to get back into it.

I've already gotten in a few runs/workouts, but I'm not exactly sure how I want the summer to go as far as a running schedule.  I won't adhere to a schedule to the same degree I did these past few months, but I'd like to have a plan in place. And since I don't have anything specific to train for, with the exception of a few short races and sprint triathlons, I'm going to try and continue some sort of scaled down marathon schedule.

I've been going back through each week of training to try and get an idea as to how I could improve/refine what I've already done and I noticed a few things I'd like to avoid - During training I was sick a few times, had Achilles tendinitis, shin splints, and other small issues that probably got in the way of some potentially higher quality workouts. My best guess is that I wasn't smart enough with my recovery days. With that in mind, I'm going to try and create a schedule that is essentially a 3-week cycle: 2 weeks of solid/hard training, 1 week of easier running that will hopefully allow me to recover and absorb the previous 2 weeks. I'd also like to incorporate more of the following:

- hills
- a few minutes of barefoot strides per week
- strength training (ie, gym at least once a week)
- biking / swimming
- lower back strengthening
- lower leg strengthening

It will be summer though, so I'll need to be flexible since I'll be grilling constantly, and enjoying ultimate with the Killer Bees. And I'm really hoping to make a number of the CSU Fresh Pond races on Thursday nights, and the speedwork on Tuesday nights....we'll see how it all goes.

Wednesday, April 18, 2012

2012 Boston Marathon Recap

Well...that was pretty tough.  After all the training, all the miles, and everything else that went into preparing for the marathon, it went exactly as I didn't expect it to. I knew any plans I had were pretty much thrown out the window when I was sweating on the shuttle ride out to Hopkinton, but at that point I really had no idea what I was in for. By the time I headed towards the starting line, I'm pretty sure the temps had already hit 80 degrees....and still, like a naive fool, I thought it wouldn't be that bad...

The first few miles were a bit of a blur as I was soaking in the huge crowds and the adrenaline was pumping.  The plan in my head was to run a "conservative" 8m/mile pace for the first 8 miles, and then reassess at that point.  Well, I was able to do that, but I ended up going progressively (or regressively?) slower and slower from that point forward.  In retrospect I should have started pulling it back in Framingham.  The air along that portion of the coarse really felt like a mid-August oven, and it had that heavy feeling to it (I later saw that Framingham is one of the portions of the course where temps hit 90 degrees). I also started to notice my quads were feeling it, which was unexpected since I never had that during any of my training runs.

...And I think it was around mile 8 or 9 that I ran into another CSU runner, Kat, that had done the CSU Soup Run a few weeks back, and we stayed together for probably 13+ solid miles. (As a side note, I'll have to find/steal a picture because we were wearing the team shirt/orange shirt/orange shoes...unplanned, but I find this coincidence to be funny). Having a running-mate was a huge boost at that point because I didn't want to be focusing on my quads for another 18 miles. Together we really cruised along, and while I could feel the hammers hitting my quads, I could ignore that pretty easily with conversation.

At miles ~15 and ~19 we passed the CSU tents, and I remember Terry catching up to us with water & ice...and for some reason that stood out because he was completely calm and very polite, "Would you like some ice?  I have water and gatorade as well.  You guys are looking smooth.  Keep it up!"...Maybe his calm demeanor stood out in a sea of folks enjoying adult beverages...but that's beside the point - it really does feel cool to be part of a team and have that support.

It was at about mile 22 when I stopped for some water and told Kat to just keep going so I could shake out my legs...probably a bad idea because maybe two minutes later, I stopped to stretch out my quad and that was definitely a bad idea - the second my leg was at a 90 degree angle, I had a muscle-tornado occur in my right hamstring. I'm not sure how long that lasted, but it sucked. I could feel the muscles twitching in the quads/groin/hammystrings from that point on.

Those last miles were really tough. My mind was clear, but the heat had completely sapped my legs. I ended up seeing Jay/Stink/Doug/Hector/Kathleen/Cordero/Meg/along the course starting at around mile 23, which was a huge boost...and still, 3.2 miles to go...

Most of those miles are complete blur as I was just trying to focus on keeping the legs moving, but once I hit Hereford I saw Elizabeth/Mike/Katherine/Mary&Annie/Ponyboy/Meg/my green sign and I knew it was the home stretch. I gave a wave, went a few hundred meters, and took a left onto Boylston and saw the finish line.

It's pretty tough to describe that feeling, but it's certainly something that I won't be forgetting. My finishing time was 3:58:44, which is a little bittersweet - I felt like I put in a lot of hard work and had it in me to do a lot better, but the heat really affected me.  But I know that when I look back on this I won't be thinking about my time; I'll by saying that it's pretty cool that my first marathon was back in 2012, that year when we had one of the hottest Boston Marathon's on record.

....still...I can do better.  When is BayState?

And I can't forget to mention congrats to Conor/Fanning/AlMaher/Carolyn/Kat & all the other CSUers who ran on Monday - well done! And a big thanks to everyone for all the cheering and support along the way.


Thursday, April 12, 2012

The Final Week

There's less than one week until Marathon Monday, and I think I've hit refresh on the 7-day forecast about once every five minutes (looking good so far - knock on wood).  And since the final week isn't really about training so much as it is getting fully recovered  - I've had a lot of down time, which I'm certainly not used to. I've thought about getting out for an easy 5m or something like that, but my shins have been an issue for the past two weeks and now is the time to get that sorted out...otherwise, Vitamin I will have to do.

So since I'll have very little training and very little to post in terms of training, I've spent a bit of time looking over everything I've done since January 1st. Some interesting tidbits:

Average Weekly Total: 45.92
Highest Weekly Total: 60.23m
Highest Total Over Any 7-Day Span: 63.33m
Number of Runs >10m: 34
Longest Run: 23.42m
Highest Monthly Total: 221.7 (March)
Number of Speed Sessions: 16
Total Miles: 652.84m

I also set PR's in the 5k and Half Marathon during training. So, yeah, there it is. Next up is the Boston Marathon.  That's pretty cool.

A great quote I read today:
"One of the first lessons running teaches us about success in athletics and in life is that there is no one else. No one else can do your workouts for you. You alone must do the drills, repeat the core exercises, stretch, and lift the weights. You cannot hire someone else to do your cross-training when you are battling injury, or pay someone to run a race and get you a new PR. You are truly your own hero in running. It is up to you to have the responsibility and self-discipline to get the job done."

Tomorrow should be a nice day...for spectators...
http://www.boston.com/news/weather/weather_wisdom/temp%20monday.jpg

Monday, April 9, 2012

Week #14

Heading into the home stretch now, and it's pretty exciting.  The guts of the training is behind me now, and I just need to pull in the reins and get healthy.

It was an extremely frustrating way to end last week with the onset of shin splints, but my 15 miler to start this week went really well and helped get my head back on straight. After starting the run off easy to make sure the shin was ok, I picked up the pace and headed towards Newton to hit a few hills. I was at about the 6th mile by the time I hit Centre Street and the hills. Obviously this isn't the same as hitting heartbreak at mile 20, but to be able to plow through the hills was a nice confidence boost.

The remainder of the week will primarily be focused on the tapering and getting healthy:


Scheduled
Mileage Actual
Day Date (min) (max) Description Pace Distance Notes
Sunday 1-Apr         -            -   Rest 0:07:14 15.17  Took some ibuprofin and I actually felt really good. 
Monday 2-Apr         -          5.0 w/ 8x100m strides 0:08:45 2.05  Not planning on running too much today; the shin was really tender. 
Tuesday 3-Apr       4.0        8.0 Speedwork 5.56  Don't remember if I took ibuprofin, but I felt ok.  1200 x 3. 
Wednesday 4-Apr         -          5.0 Recovery 0  Rest. 
Thursday 5-Apr       3.0        7.0 w/8x100m strides 0:08:24 1  Went out really easy to test the shin, still tender.  Cut it short, maybe do the miles tomorrow. 
Friday 6-Apr         -          5.0 Recovery 0:08:15 7.14  Took some ibuprofin in the morning and went out during lunch to hit the heartbreak loop.  Took it very easy and focused on form.  
Saturday 7-Apr         -          5.0 Recovery 0:08:12 3.11 Was originally going to do the long run today, but the shin is still very tender, I'll have to wait for the longer run.  Did 6 100m strides and some drills as well. 

Tuesday splits: 4:52, 4:50, 4:52