A Marathoner

September 2009 is the month when I stepped up my game to where it needs to be to really get serious about this running business.  Drumroll please …. the results:

I cannot expect a near 60% increase in total miles every month … not without injury.  I’m still maintaining my 5-day a week running frequency.  Building the foundation.  As I get closer to events, I will increase that to 6 days … with more speed and hill work.  For October and probably even November, I will keep emphasizing endurance and slowly integrate quicker pacing.

I dropped another 6 pounds this month (189 lbs. this morning) due principally to the increased mileage, which in turn is probably another reason why pace has improved.  Without intending it, I am at sophomore year college weight … bizarre and amazing at the same time.  If it makes me run faster and longer, I’ll take it.

I am setting a goal to find a running club / coach in November.  Why not now?  I want another month to build the base before I start running with others.  I feel good with where I am headed, but want to replicate September to keep building confidence.

Bring on October!

After consecutive rest days, I walked out the apartment not sure what type of run I wanted to accomplish this morning.  As a mileage junkie, I definitely wanted to get a solid endurance test.  However, the recent increases in pace pulled me in the direction of some speed work too.   In the end, I compromised.  I would be aggressive with pace from the start and see how long I could keep it up (with reasonable water brakes, etc.).

I’m reasonably pleased with the results … 9.1 miles with the following splits:

I held my goal MP pretty well throughout the run.  I’m not going to get too excited because I did stop for water a few times since I was pushing it harder than usual for a first run of the week.  Nonetheless, I have definitely found a comfortable running cadence at 9:00 pace vs. my previous form at a slower pace.  Just gotta keep on rolling.

The weather was very accommodating, if not on the chilly side … 56* w/ 15 mpw.  I thought a long-sleeved tech shirt and shorts would be enough.  Midway through the run, I realized that I could have used lightweight gloves too.   I’m no wimp … I wear shorts until the temps drop below 29*, but I did not account for the wind.

Goodbye September.   Back later with Monthly Running Review … it was a goooooood month!

We are a little more than a month away from the running of the 40^th ING NYC Marathon.  One of the many special moments surrounding the marathon are the experiences for first time runners.  A local NYC guide (LX.TV) features a series of short videos on how running has shaped each of the participants lives, driving forces bringing them to their first ING NYC Marathon and the challenges faced in preparation.  One of the participants, Ben Simmons (an excellent runner with a prosthetic leg), I regularly see in races and on the weekends in Central Park.  The vignettes are similar to the Nova Marathon Challenge, but with an emphasis on the charitable causes supported by each runner.   Below is a link to the videos.  Enjoy.

My First Time: ING NYC Marathon

Conclusions:  Solid 40 mile effort.  Making progress.  I saw the benefits of mini tapering this week.  I headed into the weekend with 7, 8 and 3-mile easy runs.  It would not be a stretch to assume that both fewer, easier miles significantly contributed to the PR of 18 on Saturday.  I plan to incorporate more core and tempo runs into the program next week.

A bit of a post-script to yesterday’s 18-miler.  Despite feeling good physically after the run (due in large part to a cold bath immediately thereafter) my mood was generally foul for the balance of the day.  I even woke up this morning grumpy.  That has been the case lately, regardless of whether I have a great, good or poor LR.  It feels like my emotional nerve endings are standing at attention and the slightest thing sets me off.  Not sure what to do about it … if anything.

My mood did not necessarily improve during today’s run either.  I was looking for only 4 miles for recovery.  It is raining today, but that usually does not impact the Bridle Path (generally uneven and does not pocket rain puddles).  In a bit of a surprise, the trail was borderline treacherous … lots of puddles, very sloppy, etc.  The only time I avoid the Bridle Path is when it is iced over.  I assumed I could easily bang out 2.5 laps to reach today’s target.  I made it to about mile 1.25 and noticed a blockade … apparently another tree feel.  Rather than do the smart thing and reverse course, I veered left into the grass to sidestep the blockade and keep going.  Mistake.  I slipped and slid for a bit.  Certainly, it was not my finest hour (first fall ever), but I only saw a couple other runners idiots out there who saw me.  No injury.  Just muddy.  My Little League Baseball coach would have been proud of the solid slide and pop up I made.

Muddy and fully trenched, I bounced up and continued on to finish the lap.  Rather than risk another fall, I headed to the asphalt to finish up.  The balance of the run was less eventful.  Not many folks out at all.  Earlier this morning Central Park hosted the ING NYC Marathon Tune Up (18 miles).  My guess is most folks had hammered their miles and were now inside getting dry.  While I don’t mind an LR in the rain, I’m definitely glad I put my mileage yesterday.

I went out with the goal of a minimum 16 miles.  Given how I have been feeling lately, I thought that distance made sense.  I started late @ 11:16 a.m.  I probably should have swung by to check out the pros competing in the NYRR Fifth Avenue Mile race this morning, but I was happy to sleep in and let my wife run before me.

Thankfully, the weather could not have been more accommodating for a LR … 61*, 60% humidity and a nice crisp breeze.  I took a warm up lap around the Reservoir Path (1.6 miles) and then made my way to the Outer Loop (6.02 miles).  As I was moving along, I felt relaxed and balanced.  Not pushing pace, but not holding back either.   Everything was flowing … I felt plenty hydrated throughout the first Loop.  No need for a mid-Loop water break, so I waited until mile 7 (Central Park Boathouse) to release, refuel with a GU (Tri-Berry) and pick up a Gatorade for the next Loop.

Rather than repeating the entire Outer Loop, I chose the 5.1-mile alternative … generally the same except you eliminate the North Woods and Harlem Hill (144 ft. elevation).   Feeling strong, I felt no need for water break, so I again circled the park and refueled at the Boathouse (last GU).  At this point, I was a bit surprised how good I felt – breathing easy, legs were solid.

I expected the final Loop to be a struggle, but I just kept motoring along.  I wasn’t really focusing on pacing … it would be what it would be.  I just let my mind roam free (no music/headphones for me).  I was feeling very confident about hitting 16, but then decided to take a shot at 18.   To a person, long distance runners will tell you the difference between 16 and 18 miles are far more than 2 miles.  Until I did it, I thought struggle might be psychological.  Let me tell you it is 100% physical.  At this point, your fuel tank is empty (glycogen at 0.00) … GU does not help, Gatorade does not help.  At about 16.25 miles, I suddenly felt a strange, sharp pull in my ribs, side cramps and a slight headache.  I stopped, grabbed a drink, stretched and said there is absolutely no way I am not finishing this off.  It only slightly helped.  My body wanted a porterhouse and baked potato.  The vendors in Central Park are great, but they were not wheeling a cart from Peter Luger’s Steakhouse.  I made it, but it was brutal.

When I finished up and looked at average pacing I almost fell over … 9:38.  Stunned.  Absolutely.  Stunned.  But for 2 bad patches, (guess which miles those were … at 17 and 18) I would be skipping happy.  The vast majority of splits were 9:10-9:30.  For mile 16, I threw down an 8:38 (high end of 10K pace).  It’s not necessarily the better pacing that I’m happy with … it’s how easy it felt.  I only incorporated tempo runs in the last couple of weeks and am seeing results.  This is pretty sweet!

My goal is to get down to 8:30 half marathon pace by January.  I might just be able to do it.

Tempo Cafe in Chicago

Leading into this morning’s run, I had been feeling a bit fatigued.  It could be the end of the month blahs, but tired nonetheless.  With no race scheduled until late January 2010 (1^st leg of NYRR Half Marathon Grand Prix Series), I see no reason to push it senselessly.  Yesterday was a rest day and I intended today to be a brief tempo run to wake up the muscles ahead of tomorrow’s LR.  Prior to becoming a runner, whenever I heard the word “tempo” I always thought of one of my favorite diners in my hometown of Chicago.  Before moving to NYC, we made a number of “runs” to Tempo … probably why I tipped the scales at 225lbs back in the day.  Comfort food, hmmm!  Thought I would give a shout out to Tempo Café!

Heading out to the park, I felt surprisingly rested.  I have not been sleeping well, but last night was a pretty good night … strange dream about an old boss/mentor, but I digress.  We did eat pasta and meatballs last night.  Therefore, maybe the carbs helped fill the glycogen tank.  Anyway … I ran 3.2 miles along the Bridle Path on a beautiful, crisp morning (61*, 61% humidity).  Clearly, the weather gods are subscribing to amarathoner.com and read Wednesday’s post.

Except for the warm up mile, my splits were on the slow side of 10K pace: 10:01, 8:53, 8:43 and 8:42.  Not certain how I feel about that pacing.  At 10lbs. heavier, far less running and race experience, I ran a 23:52 5K in February (7:41 pace).  Today, I basically ran the equivalent of a 5K at sub 9:00 mile (normalizing for the warm-up mile).  Time to rationalize:  (1) while I wanted to step up pace this morning, I had no intention of running at a “race” pace, (2) ran on trails this morning vs. asphalt in February and (3) I have not dropped the hammer and tried to run at 100% since the Father’s Day Race Against Colon Cancer in June.  Yep.  Those sound plausible to me.  I’ll go with those reasons.

I need to start scouting around for a local running club.  NYRR lists a bunch, but like anything else, I need to find the “right” club for me.  I’m competitive, but not psycho (but getting there quickly).  I’m not fast, but I’m not slow either.  Most clubs offer a free weekend run to get to know fellow members.  I’ll need to get in the mix.

Nova Marathon Challenge

I found an interesting program on PBS.com entitled the “Nova Marathon Challenge.”   The series chronicles the nine-month journey of 13 sedentary people, aged 22-60, through a training program to prepare them for the 111^th Boston Marathon.  Tufts University coach Donald Megrele and three-time Boston Marathon winner, Uta Pippig, lead the group.  What I like most about the program is you receive a peek into how running has changed (and in many cases, saved) the lives its participants.  Putting aside races, competition, pacing, etc., increasing your fitness level and self-esteem are the greatest gifts running can give.

Below is a highlight clip and link to the full program.

Nova Marathon Challenge

Before diving into today’s daily run, I must get something off of my chest.  Please bear with me for a brief moment:

Dear August 2009:

Go away and never come back … especially do not make a surprise (and extended) visit at the end of September.  I don’t like the weather you bring and would appreciate if you would go away forever.  Don’t flip the script on me again!

Sincerely,

A Marathoner

69 degrees, 90% humidity, very little wind.  All runners know that when you start perspiring heavily in the midst of pre-run stretching, it may be a challenging weather day.  Ugh.

Like the weather, I flipped the script this morning and did a double 4-mile loop on the asphalt.  I have not run this route in months.  Since we are heading into the end of the September and I am sensing that very real runner’s wall, I need to change my routine.  Runners are notorious creatures of habit (e.g., I NEVER leave home without popping in chewing gum for the walk to the park, but then discard it before I actually start running; I almost always take the same route to the park).  Therefore, I left the comforts of the trails for the reality of the pavement.

My overall pace for the 8 miles was 9:32 … too aggressive given how I’m feeling and the conditions, but I’ll take it.  Splits were okay with a couple of exceptions, when the “wall” reared its head …(9:39, 9:09, 9:27, 9:30, 9:54, 9:30, 10:07 and 8:58).  I would be more annoyed, but for the nice last mile at 8:58 to finish off.

No celebrity or major political figure sightings this morning.  I did notice the area surrounding the Metropolitan Museum was barricaded like most of NYC immediately after 9/11, which means dignitaries are in town. My hunch is that my good buddy Nicolas Sarkozy and President Obama (speaking at UN this morning) might be making an appearance at the Met.

For the second time in 2 months I saw the President of France (his security team + cameraman) trudging up the South Gate steps to the Reservoir Path.  As I was stretching on the bridge, I looked to my right and there was my boy Nick … wearing the exact same running clothes as last time.  Come on Mr. President, of all people, you can afford it … get new gear!

On with the run … I ran a version of the Extended Bridle Path and for the first 4 miles posted splits of 9:43, 9:27, 9:21, 9:25.  Then … RunKeeper crapped out for the 3^rd time in my last 5 runs.  I didn’t know this until I hit the water fountain at mile 5.  (Obviously I need to find a stopgap measure until I resolve whether to invest in a Garmin … need to spend some time on the Apple App Store later.) I buried my annoyance for the time being and moved on.  A bit of fatigue and leg weariness hit me around mile 6 and I decided to call it a day at 7 miles.

Looking at my training log, it doesn’t take a genius to figure out why the last 3-4 daily runs have been a bit of a grind.  After this morning, I am sitting at 129.2 miles in September with 5 running days left this month.  My previous PR is 116 in March.  It’s likely I will end September in the 160-170 range.  Simply put, more miles = more tired.  That’s cool.  I didn’t really get “serious” until this month so the past is not a great comparison.

All this means I have to do the one thing that I am not very good at … be patient.  Keep building the base, spice it up with some speed work and have some faith.