Friday, January 19, 2018

01.19.2018 6 miles today, 23 miles for the week, but the foot feels better

I took yesterday off as I wanted to be smart about the foot pain.  I decided I wouldn't lose anything in a day.  Even with yesterday off, I still got in 23 miles for the week.  I consider anything over 20 for the week to be productive.

My 6 miler today was inside and I kept the pace slow and comfortable so I wouldn't overdo the foot.  I am happy to report that the foot was a non issue.  I didn't feel a thing.  That being said, I am going to move from my older Asics that I have been training  with, to my new, Hupanas from Hoka One One.  I ran only once in them so far, but it was nice, soft, and comfy.  You can read my write up on the Hupana here, from a couple weeks ago.

I am at 86 miles total for the month of January and I have at least 8 days left.  This should end up being one of my strongest months ever, as a whole.  I have just under 2 months before the half marathon.  I am going to stretch out the long run several times and hit some painful speed work sessions.  

Tomorrow, or Sunday, I am going to release my goals for the year.  They are a bit lofty, and I am happy about it.  I want to forget about the lackluster 2017.  I need to get some stuff done.

Wednesday, January 17, 2018

01.17.2018 A little foot pain, Plantar? Staying with a 6 miler today

Twice over the last couple days, I have had a shooting pain in the bottom of my foot.  It wasn't when I was running, but I immediately thought of Plantar Fasciitis popping up.  I rolled my feet yesterday after my run and today before my run, noticing some foot pain today.  It may just be because I rolled them with a lax ball pretty deeply yesterday.

As I write here, I am rolling my feet again, focusing on my right one.  I cut short today's run from10-15, down to a solid 6 miles at 7:57/mile pace.  I was running in the snow and slush after this morning's storm, enjoying the warmer temps up at around 30 degrees.  My training is going well, therefore I don't want to overdo it when a little caution could help me in the long run.  

I have kicked up the weekly mileage higher than I have ever consistently, so a little added soreness here and there is to be expected.  However, I don't want to ignore early signs of real problems.  We will see how I feel tomorrow and I plan on keeping to some slower miles over the next two days, followed by Saturday and Sunday off.

Here is a good article about Plantar Fasciitis and everything that goes along with it, from a non running perspective.

Tuesday, January 16, 2018

01.16.2018 Mile repeats on the road or the track?

I ran mile repeats this morning as planned.  However, I only ran 3 of them, instead of the 4 or 5 I had planned on.  I kind of forgot how difficult they are, especially on the route I typically run.

Repeats of distances from 400 meters up to 1 mile are generally thought of as a track workout by most.  In fact, that's what most people do, head to the local track, maybe with a club, and warm up and run repeats.  It's a good way to get in a workout.  The distance is set, surface is safe, and for the most part, times are fast.

However, I am a road repeat kind of guy.  I race on the roads, so I train on the roads.  My mile repeats of 6:30ish, with a significant hill up and down, do a lot for my fitness as well as my mental state.  I like the mental toughness I feel from racing up a hill on a repeat and trying to shave a few seconds off when I speed down a hill as well.  Mile repeats hurt no matter where you do them, but on the road with hills, true pain.  Perhaps if I was a track runner, it would make more sense to me to go on the track.

Warmup- .5 mile jog
Mile #1- 6:37
1:30-2 min. jog
Mile #2- 6:32
1:30-2 min jog
Mile #3- 6:31
Cool down- .5 mile jog

I ran a total workout of around 4.5 miles today, including the repeats.  For such a short workout, I am tired.  

With the impending weather, I am hoping it kind of misses us so I can get in a strong run tomorrow of 10-15 miles.  That would keep me on pace for another big week of miles, around 32-34 total again.  I only have 2 months to train before the NYC half marathon.  I need to get in as many runs as possible.

Monday, January 15, 2018

It's lottery time, pick me, pick me! @nycmarathon @tcsnycmarathon

Today, at noon, the lottery opened up for the TCS NYC Marathon taking place on November 4th, 2018.  In 292 days, I hope to toe the line again for my third trip around NYC.  The first two times were much anticipated and did not disappoint me for one second.  

I look forward to hopefully getting to run again and to share my story on here, as well as through the NYC marathon program of sharing your journey.

I included the snapshot of the countdown on the website.  It seems so long from now, but both times I did it, 2015 & 2016, the year flew and I found myself on the starting line almost instantly.
Good luck to all those that apply.  The lottery window is open until February 15th.  You can find it here.

01/15/2018 7 miles on cruise and speedwork to get faster

Today's 7 mile run was at about 7:45/mile pace and that seems to be my cruising speed right now.  I am comfortable there up to probably 12-14 miles, depending on when during the week I am running it.  The weather today is back in the 20's and with a low, "feels like" temp.  However, I was dressed right so no big deal.

Tomorrow's speedwork will be a workout designed to lower my cruising speed and to specifically get faster over the course of a race.  I plan to warm up with a half mile run and then head into a 4-5 X 1mile repeat session with rest periods between each interval of around 2 minutes.  I want to run the intervals between 6:15/mile and 6:30/mile.  Then, finishing up, I will cool down with half a mile cool down.

Here is a good article about the benefits of mile repeats and an easy guide to the reasoning behind them:

Friday, January 12, 2018

01/12/2018 Fast 5 miler to finish the week, 37 miles total #MarchtothePodium

In the pouring rain today, I ran a final 5 miler for the week.  I decided that coming off the recovery run yesterday, I wanted to run it at a good effort.  I finished up in 36:15 for the 5 miles.  A pace of 7:714/mile.

It was about 60 degrees out when I ran so the pouring rain wasn't a big deal.  A 7:14/mile pace was a good way to end the week in my 33-37th miles.  

My #MarchtothePodium is a reference to my race in March, the United Airlines NYC Half Marathon and my training towards another podium finish (hopefully) at the Franklin Lakes Triathlon Relay.  I have 65 days until the half marathon and 154 days until the Triathlon.

Thursday, January 11, 2018

01.11.2018 5 mile recovery run and pacing

Today, I ran a 5 miler as a recovery run coming off yesterday's 12 mile run and 27 miles total in the first 3 days of the week.  I went out with the idea of running a slower, recovery style pace.  However, I finished up and realized I ran at about 8:15/mile pace, about 15-20 seconds faster than I wanted to be.

Most runners and coaches will tell you that running a variety of paces in your training is important.  Recovery pace, threshold pace, long run pace, etc.  I am a big believer as well.  It's important for your body to feel different paces and also at different levels of fatigue. 

As important as fast paces are, slow paces are as well.  Recovery runs need to be slower, and allow for....yep, Recovery.  Although 8:15/mile pace is slower than my other paces, it's not slow enough.  I need to slow down and allow myself to recover.  I am going to hit between 37-40 miles for the week this week, higher than 99% of my training weeks over the last 10 years.  I want to sustain this climb in mileage for the next few months and recovery and rest will be the linchpin for staying healthy and maintaining this high mileage.  Next week's recovery run, 8:30 pace, watch me.

Wednesday, January 10, 2018

01.10.2018 Long run on the schedule, done.

I have been itching to get in my long run since I had to abort it last week due to the stomach issues I was having mid run.  I planned for, and thankfully, completed my 12 miler with no issues today.  I purposely ran without taking note of time or mile splits during the run.  I wanted to see what a comfortable, strong pace would leave me at, at the end of 12 miles.

I was pleasantly surprised to look down at the end and see a pace of 7:45/mile for the duration and a completed time of 1:33.  I had an average cadence of 184, with a high of 193.  I want to keep upping the long run obviously, and keep the pace at roughly that same 7:45/mile.  If I can do this, then a 3:20 marathon should be plausible.

With a 27 mile total in the first 3 days of this week, I am looking forward to an easy 5-6 mile jog tomorrow to rest a little bit.

Tuesday, January 9, 2018

01.09.2018 Nice outside for a change, 7 miler

I went outside this morning and said to myself, "Hey, it's nice out today."  Then I looked at the temp on my phone and it said 31 degrees.  F. I am starting to get used to cold weather and it's been so cold, that 30 doesn't feel bad.  

I got out in a mix of sun and clouds this morning for a nice, easy 7 miler at a pace of about 7:50ish.  I forget what my watch said at the end.  It felt easy, and I didn't want to push it too much with my 12 miler looming tomorrow.  For a fleeting moment in mile 7 today, I contemplated going the 12 miles today, but decided to wait until tomorrow.  I need some more pre run fluids before a 12 miler.

This week is shaping up to be pretty strong, as long as I stick to the plan.  Next week, I am going to throw in my first speed session in a long time.  I am not sure if it's going to be 400m, 800m, or mile repeats.  I will get back to you.

I was looking at my year in summary bar graph on Strava, the summer is pretty glaring.  A little embarrassing, but I will look forward, not back.  Here is the snapshot:

Monday, January 8, 2018

01.08.2018 Strong 8 mile run, on cruise

Sometimes, after a couple days off, everything just feels right on a run.  Usually, when I get out, Monday runs are my best.  Today was no exception.  I ran with a plan for 8 miles, without worrying about my watch.  The plan was to simply run strong, but not too fast.  I wanted it to feel like a solid effort, but not especially taxing.  At the end, I wanted to feel like I could have gone a couple more miles maybe, but that's it.

When I finished my 8 miles today, the watch said 1:00:43.  That was a great sight.  I ran 7:35 pace overall and hit 7:19 as my fastest mile twice, in mile 5 and mile 8.  The slowest mile was 8:26, which was almost all uphill.  

Tomorrow, I will back it down to 6 miles and then on Wednesday, I will run 12 miles.  I have decided that unless time is a constraint, I won't be running anymore 4-5 milers.  I want all my runs to be 6 miles of more, even recovery runs.  Now, I'm not talking about when I do double workouts in a day, just when I do single runs.  Over the next few weeks, I am going to run some significant miles.  I have 69 days until the half marathon.

Friday, January 5, 2018

01/05/2018 Double up complete, 10 miles for the day and 26 for the week

I finished up the afternoon with another 5 mile run.  This one I did inside my gym, on a small loop.  It kind of sucks, but not as much as the weather.  As a frame of reference, 30 laps around equals one mile.  Yes, it is that small.  I finished in exactly 40 minutes.  

I started slow during the second run, but decided to kick it up so I would finish sooner.  Each mile was faster, and the last mile was around 7:40ish I think.  On a small loop like I was running, that pace feels like an all out sprint with lots of turns.  By the end, I was tired, sweating a lot, and happy to be done.  

Even with a low total on Monday because of the race and a zero due to the weather on Thursday, I am satisfied with the week.  Next week is key to getting back to bigger miles.  It is supposed to warm up to normal temps and I need to stretch out the long run and the total miles again.

01/05/2018 Fast 5 miler in some stupid weather

I knew it was going to be cold today, but god i didn't think the wind would be so constant.  I started
quick and tried to get it over asap.  5 miles in about 37:30 in some snow on the ground and brutal cold, works for me now that it's over.    I was dressed well enough that I wasn't cold except for my face.  

Second run of the day is happening, but inside so I do not die.  I plan to run for about 40 minutes, we'll see.

Thursday, January 4, 2018

01.03.2018 Simple math problem and run derailment, help me #nuunlife

Here you go, yesterday's long run is depicted in the following math problem:

Long Run Planned + (pre-run coffee>pre run hydration) = An Aborted Long Run

If you suck at math or my math problem isn't obvious enough, I will explain.  I had intended for a long run of 12 miles to happen yesterday.  I am coming off a low week, rested, and ready for the distance.  However, I had 3-4 cups of joe in the couple hours before my run and not really any water, Nuun, or any hydrating fluids.  

I was rolling along at a solid pace for the first 5.5-5.75 miles.  During mile 6 at some point, my stomach started to hurt, pain-hurt.  I wasn't sure what it came from as I never have stomach issues during my running.  My best guess is that the over coffee'd state I was in, hurt me.  I suffered up through 8 miles and I was done. 

Garmin Data
As I looked at my running data from my Garmin Forerunner 230, my first 5 miles were in 38:27, a pace of 7:41/mile.  Mile 6, I slowed down to about a 7:55/mile pace and then mile 7 was 8:05 and mile 8 was 8:46.  Mile 8, my guts really hurt.  I was trying to stick it out, but to no avail.

Oh coffee, I adore you and speak well of you, why F me over and steal 25% of my long run?  From now on, I will adjust the coffee intake for a more balanced approach and up the Nuun products pre run/race.  With today off because of the blizzard, tomorrow I will look to squeeze in 2 runs of 4-5 miles each to get in 24-25 miles for the week.

Tuesday, January 2, 2018

01.02.2018 Easy 5 miler, race search/plan

I ran an easy 5 miler this afternoon to get the legs going after yesterday's race and the stair climb earlier.  I ran inside because of the pain of yesterday's cold and I kept it nice and easy.  I would call it a recovery run, but I really don't feel like it was recovery, just the slower pace.  

Tomorrow I need to do a long run. Only getting in 3.1 miles on Monday starts the week off slow and I need to get some miles in before Friday.  At this point, I really want to be 30+ miles every week from here until each of my races.  

Speaking of races, one of my goals for 2018 is to get back racing more often.  I have two possible races I am looking at in February.  The Cupid's Chase event on Feb. 10th in Glen Rock, New Jersey is one.  The other is the Purim 5K in Fair Lawn, New Jersey on February 25th.  I will keep you posted.  I have heard good things about the Purim race and I did the Cupid's Chase twice so I don't think I can go wrong.

01.01.2018 Stair Climber and Curb

I decided to hit the stair climber at lunch today for 20 minutes.  I plan to run a simple 5 miles in the bitter cold in a couple hours, but thought I could get in 20 minutes of torture beforehand.  I put on the first episode of Curb your Enthusiasm to keep me sane as well.  I have never watched it, but recently have begun to enjoy some of Larry David's humor.  His movie, Clear History, is a funny one.  Check it out.

The stair machine needs a little outside help so the rider doesn't kill themselves. I think I need something a little different genre wise though, Curb is not what I was looking for.  Anyone have any suggestions?!

On a more specific note, my 20 minutes on the climber hurt and I'm sweating, so goal achieved.  Time for some Nuun tea to recover before my frigid run.  I am down to 3 tubes of Wild Berry hydration so I think I need to restock soon!

01.01.2018 Fair Lawn 1st Day 5K Race Report

My first race report in a long time.  It feels good.  The Fair Lawn 1st Day 5K is a nice, small event to kick off the new year.  It was my 3rd year running it in a row, and my best result.  A relatively flat course, I am now fairly familiar with it and know what to expect.

The race is well organized from the time you arrive at packet pick up and the warm of the middle school gym was needed.  It was a balmy 9 degrees out.  The facilities and food/drink were also easily accessible.  

Fair Lawn 1st Day also represents a team participation event as well.  I loosely belong to a running club called North Jersey Masters.  It's a great club featuring runners of all demographics.  They attend events, hold group runs and training sessions, as well as social meet ups.  2018 is my first year in the club picture too.  I'm the dork on the far right in the red shoes.

As far as the race went, I had no idea what to expect.  I haven't raced in awhile and it was F-ing cold as anything.  I really just wanted to get out and run fast again.  I hit the first mile marker in 6:27.  I wasn't upset, but I didn't know if I could maintain that speed.

The course is well marked, but with the weather being so frigid, there were virtually no spectators.  I was in my head the whole time though.  My goal for mile 2 was to be strong and maintain my pace.  I know that generally, the third mile of a race I can gut it out.  Mile two can sometimes be a let down.  For some reason, there wasn't a person giving splits at mile 2 and my arm sleeves cover my watch, so I just kept running.  The wind was whipping pretty hard so I simply wanted to run and get done.

Mile 3 and the .1 represented a challenge for virtually the whole time.  I caught a couple people during mile 1 and 2, but one tall dude caught me during mile 2.  I stayed with him and we traded position literally the whole time during the last 1.1 miles.  About 200 meters out, he passed me for good and finished 3 seconds ahead of me.  I tried to stay, but he had a little more left than me.  I have to say though, luckily he was there because he definitely helped me finish strong and there is no way I break 20 minutes without his competition.  

My only major letdown was that my watch was set on the "other" setting and because of this I didn't get any run data, mile splits, cadence, etc.  F.  Based on the mile 1 split, I figure that mile 2 and 3 were probably around 6:40-6:45/mile pace.

I finished 9th overall and second in my age group.  Finishing in 19:59 official time in single digits is a major win for me.  Especially since I only had a small warm up because of the cold.

The race ends and there is immediately support for runners with water and the warmth of the middle school.  There was coffee and plenty of bagels and fruit.  

I waited roughly a half hour for the awards ceremony to get my age group award and was pleasantly surprised by a $10 gift certificate along with my medal.  It was a nice race for a smaller event and it was appreciated.

The only complaint I have, if there is one, is that the T Short is short sleeve and cheap cotton.  I am a bit of a race shirt snob.  I like a tech T and in the winter, I think it should be long sleeve.  However, as a fundraiser for a lot of avenues, the Fair Lawn Rotary gets a pass.  They do a lot of good.

It's really a great little race for those that are in the area.  The race registration was only $25 and everything runs well.  Keep up the good work and I will see you on 01.01.2019