Day #81 - My heart rate went above 140 today . . . .

Today's run was challenging - but I really enjoyed it.  Take a look . . .

2 Miles at 8:20 pace per mile

3 minutes rest (easy jog)

2 Miles at 8:00 pace per mile

3 minutes rest (easy jog)

2 Miles at 7:30 pace per mile

1 Mile at 9.00 pace per mile

 

My max heart rate was 181 during the run.  I rarely if ever get a runner's high; but I did today.  From mile 4 to the end of the run I felt as good as I ever have running.  For more information on a runner's high visit the following website:

 

http://runtrails.blogspot.com/2005/01/understanding-runners-high.html

Day #81 - A routine run . . . .

The week started off with an easy run - 5 miles at an 8.55 pace.  I would never have thought when I began to train for the NYC Marathon two years ago that one day 5 miles would be an easy run.  It has been an interesting process and enlightening process.  Eight weeks from yesterday is race day. 

My emotions range from super-excited and confident to nervous and less than confident about reaching my goal of a sub-4-hour marathon. I tend to have an anxious personality and that can tend to wear me out sometimes.  My inability to 'turn my mind off' keeps me up too often at night.

I am not your go-to guy if you want advice on how to get a good nights sleep.  :)

Tomorrow is a challenging workout - I am really looking forward to it.

Day # 80 - Sabbath day is a rest day.

Day #78 and #79 - Powder skiing for two days is a great and fun way to cross-train . . . .

My legs are feeling tired - which is a good thing - after two days of skiing powder at Keystone.  I love to ski in any conditions but powder is a blast.  The family skiied together on Friday and on Saturday, since the everyone else had to head home Friday night, it was just Kelly and me.  We were at the lifts when they opened and skied untracked powder - nice.

Curious as to how many calories you burn doing certain activities . . . take a look:

http://www.nutristrategy.com/activitylist3.htm

Day #77 - Breakfast with Phillip Buckley on my rest day . . . .

I met with my running coach Phillip Buckley this morning for breakfast.  If I reach my goal of a sub-4-hour marathon Phillip will have played a critical role. We discussed my final 8 weeks of training, race strategy, reviewed the marathon course, etc.  I report the results of each run to Phillip and based on the information, he adjusts my training schedule. 

If you are going to invest significant time to reach a significant goal - do not hesitate to use the expertise of others.  If you are going to run, Phillip is your man.

Day #76 - Longest run so far . . . .

My 'long' runs are now really long runs. A snowstorm and cold weather meant that my 18 mile run would have to be completed indoors. You would think that with an iPod and 5 televisions hanging in front of me it would be hard to get bored - but boredom set in early.  Eventually, I took off the headphones and just ran.  I actually enjoy running to the sound of my own breathing rhythm.  I read an article about 'visualizing' your next big race when you run long distances.  So - I pictured in my mind standing in Dodger Stadium ready for the marathon to start; then I heard the gun go off; then the huge crowd of people started to move.  

Per my Phillip Buckley training schedule I ran the 18 miles at an 9.40 pace.  My Max Heart Rate was 148. It is easy to climb off the treadmill and head for home - DON'T.  I immediately consumed a recovery drink and walked 1/2 mile to cool down before heading home for something to eat.

Running and drinking go hand-in-hand . . . . read the following article:

http://www.runnersworld.com/article/1,7124,s6-242-302--10086-0,00.html

I will need to run an average pace of 8.58 to complete the marathon in 3:55.

I can do it.

Day #75 - A few laps before 18 miles . . . .

Kelly and I headed to the gym early in the morning. Kelly biked and I swam laps for 45 minutes. Although I am awake well before 6:15 am - which is when we head to the gym - I am not a huge fan of morning workouts.  Kelly is a good influence in making sure we get in the car and get our morning workouts completed.

One of the benefits of working out in the morning is that you get it done early - before the day gets busy and plans change.  Today was a great example of this.  My plan was to swim in the morning and then run after work.  The problem - a client meeting went long and then a member of my family in California needed some help.  By the time the phone call ended it was way too late to run. I was a little frustrated - which I should not have been.  Family comes first.

I will be out of town on Friday and Saturday so my long run this week will be tomorrow.

Take a look at a trainer's thoughts on morning vs. evening workouts . . . .

http://www.mens-total-fitness.com/morning-workouts.html

Day #74 - A double dip with a 5 mile run at a fast pace and then yoga with my wife . . . .

I started off the week feeling much better and ready for a great week of marathon preparation. Nine weeks from yesterday is race day. With the final three weeks being 'taper' weeks there is a quickly shrinking period of time for aggressive training.

Every good marathon-training plan should "taper" during those final 21 days. That means you run less and rest more. For some people, the idea of backing off on their training just before the big race seems counterintuitive. "So many runners train hard right up to the day of the marathon because they're desperately afraid of losing fitness if they don't," says Patti Finke, who coaches 250 marathoners a year as co-director of the Portland (Oregon) Marathon Clinic. "What they don't realize is that in those last few weeks it's the rest more than the work that makes you strong. And you don't lose fitness in 3 weeks of tapering. In fact, studies show that your aerobic capacity, the best gauge of fitness, doesn't change at all."

Research reveals a lot more than that. A review of 50 studies on tapering published in the journal Medicine & Science in Sports & Exercise shows that levels of muscle glycogen, enzymes, antioxidants, and hormones--all depleted by high mileage--return to optimal ranges during a taper. The muscle damage that occurs during sustained training is also repaired. And if that isn't enough, immune function and muscle strength improve, as well, which reduces the odds you'll catch a cold or get injured just before the race. And get this: The average performance improvement by the subjects who tapered in these studies was 3 percent. That works out to 5 to 10 minutes in a marathon.

I have 6 weeks of training left before it is time to taper.  I am going to have to be 'all in' if I am going to reach my goal of a sub-4 hour marathon.

Day #73 - Sabbath day is a rest day.

Day #72 - A little bit under the weather . . . .

 . . . . but still ran 16 miles today.  Not my best run but not too bad considering I was still fighting a cold.  I was careful to hydrate well during the run and brought a granola bar to eat at the 8 mile mark. I was never hungry during long runs when I trained for my first two marathons.  For some reason, I am getting really hungry during long runs this time.  I am not sure what to eat - gels do not seem to satisfy my hunger.  I will give Gary Connell a call to get his insight.

I listened to music and podcasts during the run.  I was so bored with what I was listening too that I went 'silent' for the last 5 miles.

Day #70 and #71 - Although it goes against my plan . . . .

My cold continues.  I am sure that my run of 8 miles yesterday would not be on a doctors 'to-do' list of how to get better.  So . . I am going to take two days off and try to recover - before my next 16 mile run.  A run which, by the way, is scheduled for Saturday.  If I can complete my Saturday run that will be 40 miles for the week - not bad.

My running coach, Phillip Buckley, hammers his runners about rest days. I know he is right, but as a marathon approaches days off begin to seem like missed opportunities to 'get miles in'.  This is just one of the many reasons why you need an coach-expert when attempting to complete a daunting goal. 

Let's hope for continued recovery - because I am running 16 miles on Saturday.  Period.

Day #69 - That was no fun . . . .

Arrived home about 6:30 pm after a busy day, had dinner, and then wanted to go to bed as my cold was getting worse.  However, I really needed to get my 8 miles in and have committed not to take more than one day off in a row between now and the marathon.  So I headed to 24 Hour Fitness and climbed on the treadmill.  I was far from my best and it was a real struggle - but got it done.  Ran the 8 miles at a 4-hour marathon pace.

There is always a reason not to run - but so what.  After two marathons you understand that a missed run is going to cost you on race day. 

A marathon is a test you cannot 'cram' for.  Either you are ready - or you are not. It is really quite simple.

Suggested marathon training playlist song - 'Run To You' by Bryan Adams.

Day #68 - A rest day after my 16 miles . . . .

I rarely get sick but a cold is on its way.  I decided to move my rest day to today.

Day #67 - Monday was Saturday's 16 . . . .

As a result of my weekend skiing in Keystone my 16 mile run was rescheduled for today.  I finished my last client meeting at 6:30 pm and headed to 24 Hour Fitness. I learned during training for the Chicago Marathon that running outdoors is the best way to train. However, icy roads and a temperature of 15 degrees = running on a treadmill.  I spent the 2 1/2 hours watching the college football national championship game and listening to 'Two Gomers Run a Marathon' podcast. 

The positive aspects of running on a treadmill at 24 Hour Fitness is that there is a mirror directly in front of you.  I was able to watch my running form and monitor it closely - to see how my form changed from mile 3 to mile 15.  I ran at a 9.40 pace - which is a very relaxed pace for me.  My heart rate stayed between 125 and 135 the entire 16 miles.  I think that is a good thing - but I am not sure.  I will do a little research and report back.

When you run a major marathon you are photographed about 50 times.  Some photos you know are being taken - there is a big sign on the course that says basically 'smile we are taking a photo'.  Many of the photos are taken without you realizing it - especailly late in the race when let's just say your focus is elsewhere.  :)

I noticed that my photos from Chicago showed that I ran with my head down and a little hunched over when fatigue set in.  Not good - poor form causes more fatigue.  Running long distances in front of a mirror has been good for me and my form.

I have developed a 'form' mental process during a run that I will discuss later.

Get out there and run.  It will change your life.

Day #66 - Sabbath day is a rest day.

Day #64 and #65 - A very fun way to cross-train . . . .

The entire family spent the weekend in Keystone for a 'ski and relax' weekend.  We skied really hard on Friday and Saturday.  My legs felt really strong but tired after two days on the slopes. The good news is my tender hamstring and thigh muscle felt great.  My ski boot appeared to protect the ligament on my right foot; which allowed me to work my legs hard.  Skiing for us is like doing sprints - we ski really steep and long runs at a very fast pace. I am winded at the end of each run.

Kelly and I are still at the condo and will drive home tomorrow morning before church.  The rest of the family headed home after we had dinner at one of our of favorite restaurants - The Araphoe Cafe in Dillon.

Suggested marathon training playlist song - 'I Won't Back Down' by Tom Petty and the Heartbreakers.

Day #62 and #63 - A little help for my foot . . . .

After running on Monday I decided to cross-train on Tuesday and Wednesday. I am trying to make sure my sore right foot does not get any worse. I biked for an hour and then followed up the next day with an hour of swimming laps. It is getting too close to the marathon to replace mileage with cross-training; but if my foot does not heal I risk having a bad experience in Los Angeles.

Although nothing beats a good doctor visit to analyze an injury the following website does an interesting job of analyzing a variety of foot injuries. Take a look . . . .

http://familydoctor.org/online/famdocen/home/tools/symptom/544.html

Thursday will be a rest day and then I will be at Keystone this weekend - and plan on skiing hard to get a great workout on both Friday and Saturday.

Suggested marathon training playlist song - 'Runnin' Down a Dream' by Tom Petty and The Heartbreakers.

Day #61 - A good start to a new week . . . .

Kelly and I were up early and at the gym.  5 miles at a 8.50 pace was on the schedule - so that is what I did.  I have decided to add incline to each of my treadmill runs.  I ran at a 1% incline today.  It is still amazing to me how much even a small incline can add to the challenge of a run.

For more information on the benefits of running at an incline take a look at the following website http://www.treadmillbynet.com/articles/incline-training-treadmill.html.

Unfortunately the ligament pain in my right foot is more severe today.  Not so much during the run but throughout the rest of the day - regardless of how I walked or what type of shoes I wore.  As a result I will probably bike for an hour tomorrow and see how the foot feels on Wednesday.

This is frustrating . . . . . but with 11 weeks to the race I have time to deal with this issue and still be prepared to run sub-4 hours. Glass 1/2 full - no hamstring or thigh muscle issues.

Listened to another 'Two Gomers Run a Marathon' podcast during the run.



Day #60 - Sabbath day is a rest day.

Day #59 - The race must be getting close . . . .

How do you know you are getting closer to race day?  You run 37 miles in the past week with a 14 mile run as the closer. 

I completed 14 miles at a 9.00 pace.  My heart rate never exceeded 140; or 75% of my maximum heart rate.  I felt comfortable the entire way and never labored.  I ran mid-day and had not eaten enough before the run.  For me, running with a 'full stomach feeling' is uncomfortable. However, as I develop as a runner I am more sensitive to the weakness I feel if I have not eaten appropriately pre-run.  I was thankful I brought a Kellogg Protein Meal Bar with me.  I downed the bar at mile 10 and perked up soon thereafter.

The more I run the less I feel like eating.  This is really not a good thing and I need to eat to compensate for running 37 or more miles each week.

Hydrating correctly has become a part of my daily life and I have developed a nice routine to hydrate during a run.

My hamstring and thigh muscles felt much better; the ligament on the bottom of my right foot was manageable.

Day #58 - New Year's Eve is going to be a rest day.

Day #56 and #57 - Back-to-Back running days . . . .

I cannot afford to miss a run as the I am in the final 90 days of preparation.  I ran 5 miles and then followed that run with 8 miles on Day #57.  The pace for these runs ranged from a 9.25 to 8.00 pace.  I am feeling strong but am consistently struggling with minor aches and pains.  My intent is not to complain but to document all aspects of training for the marathon.  My hamstring and thigh are 95% healed and even if they are not 100% by March 20th, I do not believe that they will have a negative impact on my time.  I have developed a sore ligament on the bottom of my right foot.  I feel the pain more when I do not have shoes on wear dress shoes.  I do not feel the pain much when I run - which is nice.  It is better to be safe than sorry - so I will visit my Podiatrist this week to have her take a look.

I get a little tired of listening to music when I run so I searched iTunes for a running related book.  I found 'Two Gomers Run a Marathon' podcasts.  Basically, two friends who had never run before decided to run a 1/2 marathon and then a marathon.  The guys are very likable and the podcasts are quite interesting and funny.

The link to their website is  . . . . http://www.twogomers.com/.

I will take Friday off as a rest day and then run 14 miles on Saturday.