Week Two Reporting!

Week 2 is over, and it was a reasonably good week, had the one clunker of a workout on Wednesday but otherwise good. I did struggle with technology on my Sunday long run, accidentally deleting and then not starting my Garmin, so really only got data on half of my long run.

So here are the weekly mileage totals to date.

Completed weeks
Week 1- 18 miles (8 mile long run)
Week 2- 19 miles (9 mile long run)

Future weeks
Week 3- will be a bit of a cut back in miles on the long run (6 miles), so I can rest just a little so only 18 miles total
Week 4- 23 miles with an 11 mile long run
Week 5- 24 miles with a 12 mile long run
Week 6- 24 miles, with Saturday speed work and a 9 mile long run. This may be rearranged a bit since I am traveling to DC on Sunday for the week and my schedule might be messy.
Week 7- 27 miles, 2 runs will be in DC, hopefully outdoors! Long run is 13 miles.
Week 8- 28 miles with potentially a half marathon that day, if I can find one.

I am slowly building up the miles, the program I based this on has a few rules that I am trying to apply.

• Total Mileage goes up 10% at most per week. (Week 3 to 4 violates this I know.)
• Long run is generally about 40-50% of your total weekly mileage

Week 1 of Wisconsin Marathon Training complete!

Had a good first week, completed all the workouts right on schedule (except for the long run, which was one day late). I hit all the time goals I established as well. Plus the weight training did not seem to interfere with the rest for my legs. My waking pulse which I track closely was in the positive zone each morning when I got up.

As for week 2, nothing terribly different other then the Wednesday run is going to be 3 miles at marathon pace minus 1 minute, as opposed to 2 miles last week, and my long run will be 9 miles instead of 8.

Week 4 has the first significant run, when I go into double digits for the first time at 11 miles. The next 12 weeks after week 4 all have long runs in the double digits except for one, so that's when I get into the meat of the plan

Long Run Report

Ran with Randy again today, we did 6.5 miles at 13 minute per mile pace. I felt quite good throughout, had a couple of Charley horses in my lower butt but slightly slower pace for a minute or two eased them. They seemed to occur on the gradual uphills.

Two interesting facts that emerge from looking at the run, are 1) We ran each lap slightly faster then the one before, a very positive progress sign and 2) I had a lot left in the tank.

Although what emptied my tank after that run was the 3 x 1/2 miles I did after a 5 minute recovery. The first one is displayed above, the next two were remarkable for their slowness. 6:34 and 7:03

Tuesday's bonks: Explained?

Since I appear to be turning my body into a science experiment with constant measuring. I can relate one more measurement that I am doing. I read somewhere (can't recall where) about taking your resting pulse early in the morning when you wake up. So I have been doing that with a nice pulse monitor that I have had for awhile.

One interesting thing you can tell from monitoring my morning pulse is that it has drifted down since I started measuring back in early January. My resting pulse rate in the first week of January and has steadily drifted down from the low 70's to the low 50's. Showing as the study said an improved fitness level, which I can tell simply because I can run further faster and easier then I could in Janaury.

But a more interesting fact that you can determine is that for example for six straight days my pulse was in the low 50's in the morning, but two Mondays and Tuesdays in a row, my pulse was in the low 60's. Mondays are my rest days after a long run on Sunday, and then on Tuesday I have had lousy runs. The time frame between runs is as long as I can make (55-58 hours) it to give my body as much rest as I can after the long run. So the last two Tuesdays my workouts have been awful. One workout I actually just broke off and stopped, the other I walked slowly the rest of way. On Wednesday however my pulse has bounced back to the low 50's again.

An interesting indicator I think perhaps and perhaps a way of determining my rest needs. Next week I shifted around my workouts  so I can get some extra rest. I also think it confirms my idea to do the marathon training with only three runs a week. So I can move around my runs to adapt to my bodies signals. Two shorter runs on Wednesday and Friday with a longer run on Sunday. Stretching and weight lifting in between on those days, mostly upper body however.

Nike Free Runner 3.0

So last year I got a pair of Nike Free Runners 2.0 and I loved them, I used them to referee exclusively in and was always comfortable and had no foot problems. They were black with white soles. I have been using this pair primarily for training, but I could tell things were getting compressed,  diet notwithstanding!

So I went to a very nice running store and bought a completely different pair. I let myself be talked into buying them. Since the store did not sell Nike's (overly corporate for the owners taste apparently) They were a German brand name, and very nice looking, and they felt fine on the stores treadmill, but I ran on my treadmill and my legs hurt after a 30 minute run and my feet. So I went and read detailed reviews and discovered that these were great for people who heel strike and need support. Well since the wear pattern on my shoes pretty clearly show that I land further forward and I supanate (medical word) landing more towards the outside of the shoe. I was sold a bill of goods, so I returned them.

I then looked around and discovered Dicks Sporting Goods in McHenry carries them, and off I went. Sure enough there were two versions one exactly like my old pair black with white trim for $99 then amazingly there was a Livestrong branded pair for $74 with the Armstrong Yellow. So as a massive cycling fan, and one that's always been skeptical of Big Tex I have never gone for the branded merchandise in the yellow. But for a discount, hell yes!

10 Miler Today

I ran 11 miles this morning, 4.5 miles of them with my friend Randy, plus as a bonus he talked me into running the last 2 miles, even though I thought I had done 5 laps already. In reality I had done 4 laps. Plus when I mapped the course out last night  it came to 2.0 miles exactly.  Yet when we ran it, it came  to 2.22, 2.21, 2.24, 2.20, and 2.21 miles so in reality I had clocked in 9 miles, by adding another lap I hit 11.2. Completing my 10 mile run.

My 2.2 mile lap times were all in a range between 30-32 minutes or 13:30 to 14:15 minute mile pace so I hit 11.2 miles in 152 minutes a 13:39 pace.

I feel pretty good right now, (1 hour after finishing). I had 2 slices of wheat toast with plum jam about an hour before the run started, and then after mile 4.5 I had a gel (GU Mixed berry) which was fine, and I felt no stomach discomfort with that, Also drank two 20oz lemon lime Gatorade's as well as I came by the house each time. Post run, I had Chocolate milk immediately and then a feta omelet with 3 strips of Bacon.

Rather then show all the segments this is the best lap segment which was lap 4.I think in the future I will just let it go cumulative time.

Weather delays start to referee season!

So frozen fields and snow storms have canceled the 5 games I am supposed to have done this week. Its been on the treadmill instead of some great cross training opportunities!

This weeks workout schedule involves a hard week of 22 total miles culminating in "the long run" 10 miles in the lead up to the half marathon in 22 days!

My intention weather permitting is to run a two mile loop from my house, so I can come back to the house as a simulated aid station, since the half marathon route has an aid station approximately every two miles. I will just leave my refreshments and gels on the doorstep.

It also looks like my friend, referee and Round Lake resident Randy will be joining me for part of the run as well.

• Tuesday 60 minutes
• Thursday 40 minutes
• Friday 50 minutes
• Saturday 30 minutes
• Sunday 10 miles

NOTE: I blew Friday's workout, overslept the 5am wake up, and by the time I got home was to tired to go. Overall this has been a blah week exercise-wise. I may run an extra 20 minutes tomorrow, but that will depend on how I feel, because I have that 10 miler on Sunday.

Virtual 10K on May 11th

I was listening to a running podcast Runcast which is chock full of good information and I heard about something called the Virtual 10K which is based in the UK (I think) and I am going to participate in it. I have the course already marked out. I decided to run in it. Then it dawned on me how much I enjoy getting the community involved in things like this.

So I am going to start from my house at 7:30am, I will make sure there are run maps and if I get enough competitors maybe I can talk the girl scouts living in my neighborhood to man an aid station at the halfway spot. If you are interested get a hold of me to register. The race is in Round Lake, Illinois, about 45 miles NW of Chicago.

Yesterdays Run

Got off to a good start by sleeping until 8am. I was planing on getting to gym at 6 for my 6 mile run. By the time I got to the gym it was 1130, and I did the run. Then went to a Chicago Wolves game with my daughter which was quite a bit of fun.

Today is the first day of IHSA Soccer, and I am a referee, so I will be doing about 30-35 games in 8 weeks. I always enjoy the games and the exercise. However today's game (likely to be postponed) is one I am not looking forward to Grant at Zion on a grass field, which is likely to be a mud bath.

One thing I am looking forward to is seeing what my GPS watch calculates for how far I run during a game. My sense is that a varsity game is 2 to 2.5 miles over 80 minutes, but I literally have no idea. The maps should be interesting as well.

Good run today

Had a good solid 5K time trial. With warm up and cool down jogs I got my 50 minutes in quite nicely.

Brutal Workout

Remember how I said there was no soreness from Sunday's long run, well that's still true but yesterday's 60 minute workout was cut to a 40 minute one with 15 of them spent on the bike, since my legs felt like Jello from the first minute to the last minute.

I made a decision about 20 minutes in that since this was not getting any better, I would switch Wednesday's workout with Tuesdays (i.e. 60 for 40 minutes) and try the longer run tomorrow. But even slashing the workout by 33% did not help, then I just gave up at 25 minutes and rode an exercise bike for a little cross training for 15 minutes, which felt slightly better but not much better.

This post may serve as a mental note to watch these Tuesday workouts following a long run to see if I have similar issues going forwards. While I sometimes think I am 22 again, the reality is that I am 53, and my body does not bounce back from a hard effort as easily as I might pretend to think it does.

5 Weeks Until my First Half-marathon

Well today's a rest day after the 8 miler yesterday, I am feeling pretty good, no soreness at all. Although I think I ate to much yesterday in response to the giant calorie burn of the run.

The next few weeks I will average 18 miles (long run 6 miles), 22 miles (long run 10 miles), 20 miles (long run 8 miles) and 14 miles (long run 5 miles) follows the race week, where I do 7 miles of short days leading up to the race on April 6.

I am also putting a sprinkling of weight training into the program twice a week generally on Mondays and Wednesday. I will have a more organized program of weight training during my 20 week program leading up to the marathon I intend to run. Right now I am looking at a program that will have runs a week (Tuesday, Thursday and long run Sunday). The weekly mileage peaks at 37 miles, currently my thinking will is to use light weights on Wednesday and then work on legs on Friday, giving me a day of leg rest before the long run. Then on Saturday I would do some stretching and pylometrics, although I might do this on Mondays.

The running portion of this is the prime importance, so if I need rest it will come out of the weight training portion of the program.

So this week the program is:

• 60 minutes on Tuesday at an easy pace
• 40 minutes on Wednesday
• 50 minutes tempo run on Friday
• 30 minutes on Saturday
• Long run of 6 miles

So the total for the week, should be between 18-21 miles depending on my pace during the week.

Todays long run

I ran a solid 8 miles at a nice slow pace today. Woke up at 5:00 am and had two slices of toast with cream cheese and then a Gatorade G1 series prime, and was on the treadmill at 5:35. I also had two G2 series Gatorade drinks which I sipped at the mile marks. Sadly I ran out around mile 7, but since I only ran 8 it was not so bad.

I ran at a 16 minute mile pace for the first half, and a 15 minute mile pace for the second half. A negative split! The negative split is always my goal in these runs, even though these are long slow base building workouts.

I also monitored my heart rate on the treadmills heart rate monitor. I was steady in the 120's all the way out to about mile 5 when it drifted up to about 135 by the end of the run. So today, overall, was quite positive, with 33 days to the half-marathon I am comfortable in the knowledge that I can run 13.1 miles, my time might not be as impressive but I do have some speedier short runs coming up this week. Capped by a long run of 6 miles next Sunday and then a 10 miler the Sunday after that, and then I back off my miles in preparation for the half on April 6th.

Post race, I have some soreness in my left arch, which I am treating with some ice and then will stretch out the arch using some arch exercises I just found online.

Frosty 5K Preview

So its a few days before the Frosty 5K and I am hoping for a time in the 40-45 minute range. I did 6.5 miles yesterday at a nice steady pace on the treadmill at about 15 minute mile pace. I felt comfortable and this week I am allowing myself a "mild" taper with only runs of 40 minutes on Tuesday and Thursday.

My intent is to run the 5K hard (as in hard for me) if I can sustain 13:30 mile times all the way, and get in the 42 minute range I will be very pleased. My training tells me I can do this, as well as my heart rate monitoring which shows my ability to handle faster paces with my heart rate staying in the 120's for a longer time then a month ago.

My daughter and nephew are going to run with me, so I am staring third place in the family straight in the face!

Missed Workouts

I have only had to miss a couple of work outs so far and I have been able to shift the weeks schedule to accommodate them. However the more worrying thing is that in some I just can't continue at the proper pace to the end.

This seems to be mostly in the longer runs, however intellectually I know that I need to build up my base slowly, the emotional side of me, is like how the hell can I run a half marathon when I can't run 3 miles without walking? However a few weeks ago that would have been I can't run 2 miles without walking so I am improving.

Defeating the Dark Lord

For those of you who have been around me for any length of time know that I love my Diet Coke. So this morning I drank my last Diet Coke and or anything caffeine related. This is a big step, since I love the dark lord from Atlanta!

I have read all the literature on the evils of caffeine, and while I know it, its very hard to put into practice.

UPDATE: One month later, still clean, the only side effect I felt was sleepiness, rather then 7 hours a night it was nearly 9-10 hours for about a week, which has gone away.

UPDATE #2: Still ticking although I unthinkingly ordered one at a McDonalds and had two sips of it before I realized what I was doing, talk about a habit. Sorry to the Libertyville sewers since I poured the offending liquid right out the window in a dramatic gesture worthy of an Oscar.