My training was OK. I didn't miss any long runs, didn't do any speed work outs and could have done more non-long runs.
The day before the race was total panic. I had two cuts on the bottom of my right foot that got infected. With the help of my family i tended to it all day, in the end New Skin saved the day and it was never really an issue during the race, my foot was sore around the area afterwords but it was never really in pain.
The day of, it all started out good and got better, i was totally relaxed, had plenty of time to get my number get dressed, bathroom lines weren't long, and then i got shit on by a Seagull, I knew it was going to be a good day.
I lined up in the wrong spot, too far back but it was partially on purpose. I wanted to be forced to go out slow and it worked but i did exert a lot of energy in going around slower runners.
The mental prep for this race was pretty straight forward. This marathon was all about time, where in the past it was about distance. My training long runs were all about time not distance, so i was doing 2.5 hours instead of 16 miles for example. So the marathon would be layout out with the same way, maintain for the first 3 hours and hammer home after that. In summary, instead of looking at mile 20 as being the first half, this race that point was 3 hours.
It didn't go that way. I had no problem maintaining, for the first 2:30 but then it became very difficult. To go one step farther, i wanted to run with little effort until hitting 3 hours and bury myself. This is what this race was really about. For the Ironman im doing in July i need to train myself to run in total pain. I just happened to get that early in the race, when maintaining the 7.4 mph pace because painful. Then at mile 19 i hit the wall.
The wall was what it always is. Nothing worked. No matter how prepared you are mentally, you just can't get past the decisions you've made in the past. In hind site, i deserved all of this.
To avoid this in the future, bring GU. I only took in Gatorade, that's it, only 2 small cups of water all the rest Gatorade. I should have bought some GU, even a caffeine table to counter act the lack of coffee. I just figured they'd have it on the course, even though no were on the site did they promise any of this. So my bad. I have learned. I ran out of gas and that's that.
If i hadn't run out of gas? I would have done a 3:36, that was my pace up to mile 19. I was consistently in the 7.4 mph average the whole day until that point. It was nice having that feedback but if i could do it again maybe i was running faster then my training allowed for.
The weather was also a factor, the wind was bad by i was prepared for that, the sun was pretty intense and could have lead to my massive cramp at mile 23. If only it was overcast and not windy, but that what makes the marathon so amazing in the first place. If it was just a mater of running fast for 26.2 miles then then everyone would do it. But it's about running a smart race. I did not run a smart race, but not a dumb race either, so for that a sub 4 is satisfying but i would really like a redo.
Takeaways. The plan of learning from the pain was useless in that you can only apply it to a near upcoming event. What i gained from it will only be there in July if i continue on this same training regime. Nutrition, prepare better with GU, etc.
In what seems to be a series of posts on training smarter I can't but notice another nuance. I've got to train more, no matter what. This means change. The time at which i train, where i train, it's all changing due to volume.
I'm trying to go as long as i can before I have to resort to the treadmill in the basement. This leaves running in the dark as the only way to get a run in. Due to where i live, the roads, lack of street lights, it's forced me to find a new route. This seem obvious but for someone that has run essentially the same route for 12 years, this is big, and as a result, exhilarating.
Last Sunday I had to go long, I didn't have a route planned and it was dark so I had to stick to roads in town that had street lights. I had a head lamp but country roads with cars going 55 was out of the question. So I improvised, making up the route as I went along. There was one point where I realized how cool it was, reminiscent of all the runs I've done while out of town on business. Getting to know the streets I've lived around for years make for a very fulfilling run.
And so there it is, no longer can i be a creature of habit. It's a great concept but a delicate one. Too many rules to follow. The freedom that comes with winging it seems to be working and knowing there is nothing hindering a workout is key.
In conclusion, habitual behavior has it's place, equipment storage, diet, gear, but route; no more.
Awful runs, until this year, drove me crazy. This year i've been embracing them. Pushing through them has been an incredibly rewarding experience. Figuring out dynamically why the run is bad and pushing through it will pay back big time when it's needed on race day; it has to.
A bad race is surely in the future, or at least a long stretch of bad. It's all about managing it and knowing how to battle it back.
Thoughts inspired by a promotional video on Geoff Rose, "Slogging to the Top".
This week v. Last week
|wk ending||runs||miles||avg dist.||avg time||avg pace||total time||best pace||max dist.|
|1||Mar 09 08||4||26.80||6.70||58:44||8:46||03:54:57||8:33||8.30|
|2||Mar 02 08||4||26.00||6.50||58:34||9:01||03:54:14||8:39||10.00|
Today - (Sun March 9th)
ROWLEY, MA - This run was more like it. I started off ok and it kept getting better until the last two miles where I was really picking up speed. My full body was into it which I haven't felt all that much lately. This was the second run on the new sneakers and I feel the control is just what I need. It will be fun growing into them for the 400 miles until I start this all over again.
6 hours separated these two runs. This time was balls on with my watch. (I didn't forget it.)
5.80 miles at a 8:51 pace.
Today - (Sun March 9th)
ROWLEY, MA - I had to get this run done quick. At least I thought. I was going to try and do 11+ but my better judgment got a hold of me. I would have made Johanna and Emma late and I didn't want that. By the time they came back there wouldn't have been enough time to get it don't, not enough daylight; so I screwed myself on planning the day. So I figured double.
Started off too fast; two days off will do that to you, and it turned into a mediocre run; I guess you can say I paid for going out quick.
I did this one cave man style to a degree. I had no watch period but in know the distance. If im no going to run with my cell then I have to keep to my regular route. Just have to.
This was also my first run on Brooks Adrenaline 7. I've put about 5,000 on Adrenaline 6's thank goodness Brooks philosophy of changing gradually (or maybe not at all) paid off.
The time is my bestguess.
5.80 miles at a 8:53 pace.
Thu March 6th
ROWLEY, MA TREADMILL - I have tried 3 different times to write up what's been going on lately and just can't make it as meaningful as i'd like it to be, so here is an overview.
I stared running again. In doing so, two weeks ago, I popped in a vhs of the 1995 Ironman Championship where a triathlete named Chuckie V was featured. After the run i looked him up. He has a blog and it is amazing. He has opened my eyes more then once. One such post sparked the past two amazing runs i've entered here. Essentially its a hybrid of his Cave Man approach. I start my run on 6 mph /10 minute mile; for a couple minutes, put a shirt over the treadmill readout and go from there. What makes this different is the lack of me bitching at my, slow speed, lack of energy, pain in my legs. What changed this is the act of listening. I have become a domestic to my body. I ask it, what do you need, what do you want, i am there to server its every desire.
I have learned some much from this listening; as odd as all this might sound. I don't slave to the speed i want my body to go, rather I let my legs tell me how fast they want to go and remarkably they want to go fast... Its so amazing im thinking of expanding this theory beyond the treadmill. If it works for running, and they say it works with relationships, what else does it work well with?
For this run I ran until my body was done. I did artificially push this a little so i could watch the end of the apprentice; guilty. I have no clue how fast i was going at the end but every 5 or 10 minutes i was pushing it faster and faster. Whatever my legs wanted. It was magical. I wasn't tired, my legs weren't tired all because they were setting the pace they were making the choices.
I can't wait to see where this goes. For now its surly expedited my venture back to a pace i feel happy with (the low 8's.). Another byproduct of this is eating well.
My body is craving good food. I have helped this along with reading "the Zone". Not because im looking for a diet rather so i can learn what foods are good for me. I am utterly food dumb. This book is great at breaking out fats, carbs, etc. I could say that the runs ive done are a result of my better eating but i feel its a circular effect. Everything is working on all cylinders and i feel great.
This is why i love running; all this, and of all places a half dark corner of my basement. I can't wait to get out on the street this weekend.
Thanks Chuckie V.! You're "The True Meaning of Miles" post has made my week; and then some.
8.30 miles at a 8:33 pace.
Tue March 4th
ROWLEY, MA TREADMILL - Tonight i left everything on the treadmill. It was all due to an amazing new approach to running that I've adopted. The details of which i will write about tomorrow.
6.90 miles at a 8:51 pace.
More at... http://www.yancylent.com/running/
Total: 26.0 miles _ 03:54:14 hours
Average: 58:34 run _ 9:01 pace _ 6.5 distance
Today - (Sun March 2nd)
ROWLEY, MA - Title: If this journal had a title this would read. I'm nice, but not that nice.
I got outside and braved the ice and bone chilling wind. The sun was out so it wasn't all that bad. My wife told me the guy down the street, an acquaintance of ours was out running in 4 degree weather the other day; he beat me by 2 degrees, 6 and 106 are my min and max; Vegas. Back to the run. I felt good; just wanted to “do time” and not think about speed or gate, just miles. I simply wanted to push my legs to let them experience a farther distance. This and speed workouts always help the next week. So today i worked to better next week.
My mind was racing and I was getting a lot of good thinking done. This is one of the best parts of running; a co-worker one job back called it cleaning out the cob webs. I easily kept myself amused thinking about family work and life.
Then at mile 9 while I was struggling, it happened. There I am running against traffic and some ass clown slows down to ask directions, they actually miss read the stop and when past me expecting me to stop. Are you fucking kidding me? There I am, in deep concentration, sweat dripping from my face and this guy thinks im going to stop, turn around and help him out. The road was empty, show some courtesy; turn around and driving along side me. I would have talked the guys ear off.
10.00 miles at a 9:15 pace. Weight 218
Thu February 28th
ROWLEY, MA TREADMILL - I was happy to do 5. I almost quit at 2. I started this run at just past 11:30pm, and after watching a 2 hour movie in bed. I started out slow but ran out of energy. I'll pay for this one. Got to bed around 12:30. Worth it in the long run. I found a new show Talking Metal or something like that on Fuse. Have to check it out. I would have never made it past the two mile mark if it weren't for their awful attempt at Slayer's South of Heaven. An amazing song from their single best CD. Period. Have to check out Warbringer. They claim to take after 80's trash bands.
5.00 miles at a 8:55 pace.
Wed February 27th
ROWLEY, MA TREADMILL - Paid for the past two fast runs. I started strong then hit a mini wall. It just felt go to just keep up the routine. It didn't help that i was watching the debate. Boring. I have get get some more dvd's to watch on the tmill. Note to self.
4.00 miles at a 9:09 pace.
Mon February 25th
ROWLEY, MA TREADMILL - Speed Retained! I have to get a title field for this journal.
I went old school, back to when i did speed 6 for .250 then speed 7 for 6.75. I never thought i would be able to retain it.
The gate issue of shaky legs is still there but i can feel it going away. Today it was smooth sailing. That is until mile 5 where the very nutritious pepperoni pizza i ate for dinner decided to come back and visit me. Its always suck when this happens but is short lived, suffer for about a mile and it goes away.
I watched stage 4 I believe, on tape, of the Tour of California. 7 hours in the rain, yikes. I can't wait for opening day of March 9th Paris - Nice.
7.00 miles at a 8:39 pace.
Sun February 24th
4.00 miles at a 8:39 pace
ROWLEY, MA - I set out to do 8. There were a couple things that cut this run short. In random order, the first was my legs were burning at the second loop option. With the bridge work they are doing on my running route i can't do an out and back 8, i have to do two out and back 4's. When i got back home after 4 my legs were burning and since i did so much 'carb' in take at the last nights bachelor party i figured it was a good speed work out or 'faster run' work out since i was moving pretty fast. I will maybe do my long run or longer run tonight. I have to be careful with my language here. Its funny to call an 8 mile run a long run, 4 or so years after a weekend 3 hour and change run use to hold that title.... i guess its all relative.
Thu February 21st
7.00 miles at a 8:57 pace
ROWLEY, MA TREADMILL - You can never really judge how you are doing based on one run. But if I were to do that I'd pick this run. My legs were not a factor and at the end at the 6 mile mark my legs wanted to go faster. When they ask I listen. The last mile was done at a speed that I was very happy with. Watching the Tour of California on tape helped.
I just noticed, my pace was 8:57, sweet Only 40 more seconds to drop
Tue February 19th
7.00 miles at a 9:02 pace
ROWLEY, MA TREADMILL - I feel someone replaced my legs with one's that don't fit. I don't know what is wrong with my gate. Could it be that im so removed from my base that i have to build it back up again? If so how do i explain at 220 lbs i am able to run just 8 times and be up to 7 strong miles? When i was in HS and going to the chiropractor my lower lumber would constantly get miss aligned; causing what she said a different length in legs. Maybe this has happened? We'll see. Today was all about toughing it out and concentrating on my gate; that is bad, it should come natural. I also thought it could be the treadmill being off kilter; i'll check that later but this doesn't explain having the same feeling on a road ive put 1k miles on. Im not liking this. The only good that can come out of it is when im done stressing i have gotten back to some semblance of speed well see.
Mon February 18th
5.75 miles at a 9:12 pace
ROWLEY, MA - I'm feeling the pain of two days on the road. The treadmill is soo much softer but i'd much rather be outside. Today was such a switch from yesterday. I was able to get my head into it but not my body. I did have spurts of comfortable running at a faster pace but i couldnt keep it going. I can feel the progress. I know it will come, i am excited by it and for once im not getting frustrated with the speed at wich im attaining it. I know from experience there is nothing more then repetition. Nothing. When i get up in the milage and speed my body will crave the foods i need to fuel the effort. For now i have a veracious hunger. With in minutes of coming back from runs i stuff myself. I know this is temporary.
The next phase of this all. When i can run more milage with it totally taxing me is to bring on different types of runs. Intervals, speed work outs. This just improves speed. I won't rush this, i won't rush this, i won't rush. OK 3 times, im sooo not hung up on it. .
I spent some time thinking about what running means to me while out there suffering today. What i concluded is autopilot is completely gone from my running and i won't get it back for some time. Autopilot, in hind site is what i got from running everyday with a group from work back at Lotus. From the moment you start running with a group you are in autopilot. You feed off the group. I get this with cycling as well. This all means that i just have to suffer a little more and use more discipline at night when its time to get on the treadmill.
Thats all for now.
As always more at yancylent.com/running
A couple of months ago I started this blog and set it as my default home page; yancylent.com and moved my running log back to yancylent.com/running/. This was all well and good until I recently got back into running. I am now struggling with how to combine them.
I think for now I'll post a summary of the week on Sundays. This way I can keep my running log which I've been keeping for years intact. I like having the blog up front. I would love to integrate the two but for now that's not going to happen. Over time I will add the last couple of runs to the blog sidebar. Earlier today I moved the run log data into the WordPress blog database so I can mix and match the data.
With that said… Here are my runs for weekending today:
Sun February 17th
ROWLEY, MA - I haven't taken the car out like this in a long time. It feels so slow and doesn't take the turns like it use to; like the tires are low. When i hit the gas its almost as if the fuel line is blocked. If i get going to fast it rattles. It just doesn't run like it use to... the car is me.
I finished this run, the last 2 miles very strong. I got down to the 9 minute range and it felt nice. The problem today was not getting my mind into it... the two pieces of chocolate cake after lunch, 2 hours before didn't help either. I have to start taking my nutrition more seriously.
5.75 miles at a 8:53 pace.
Fri February 15th
ROWLEY, MA TREADMILL - It was nice to feel strong from the start. I could actually feel the short progress my leg muscles have made on my road back to decent distances. The overall run went by so fast. The 1993 Ironman World Champoinship helped. Mark Allen and Paul always make for great motivation. I did a solid 6.0 speed them put it up to6.5 for the last couple of miles. I want to get my legs use to the distance then speed. I'm typing this while the boys take turns on the treadmill. Ethan went 2/3 of a mile and Eliot is just getting use to it. He just finished and told me he went on it for 20 hours; drama boy .
6.00 miles at a 9:35 pace.
Wed February 13th
ROWLEY, MA TREADMILL - I'm Back! This is my first real run in a long time. I've done 4 others in the last couple of days but i won't count them. I jokingly referred to them as 'traveling 4 miles'. Today i felt good. I didn't know weather to go with distance or time so i went with 5. The ironman 1993 championship vhs helped. Can't wait to the 2007 championship this Saturday. Thats all for now. I could write a book, consider this the very early pages.
5.00 miles at a 9:54 pace.
Totals for the week:
Run Time: 52:43