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.