Thursday, January 27, 2011

Train to Race/Run to Embrace

It's the one thing that is mine. My runs everyday are my thing. It's my therepy, my hour to myself. Nobody can really take it away from me... It's such a huge part of me. I love to say that I am a runner. ~ Summer Sanders

I love to run! I don't always love to train! This is honestly my favorite time of the year when it comes to running. My training is now almost four months behind me, I am in the height of my racing season so more often than not, my runs are more about me rather than for me.

When we are in training (which I am hoping most of you are in if you are planning on running a spring marathon) we stick to a mostly rigid schedule of tempo runs, intervals, long runs and hill work. We do this for months at a time and by the time the training ends we are for the most part ready. I will tell you now, that I go through the same stuggles, up's and down's that everyone goes through in training. We will all have great days and we will all have bad days in training.

Maybe that is why I love this time of year so much. I have no expectations placed on myself that I must run 7 Tempo miles followed by four 400 meter sets of striders or that I absolutely have to go out and hit that last 20 miler before race day. I can just go run 8 or 18 miles at whatever pace I want and not have a care in the world. Of course there are times, even now when I am not technically in training that I throw in a good hard "training" workout, but more often than not, this time of year I run for me rather than for a race.

I have come to realise over the past two and half years that there needs to be time for all of us to just go for a run without expectations. Too lace up your shoes, put on some comfortable clothes, leave the Ipod at home and just go. Listen to the sounds of the world that surround you rather than some song that you have heard 1000 times. Observe the hustle and bustle of the world as you pass it by and get yourself to the point of such relaxation that you can feel every heart beat and hear every breath. Embrace the time you get to spend with yourself and just go run!

Happy Running

Sunday, January 23, 2011

Training Summary Week of January 16 - 22

The difference between perseverance and obstinacy is that one comes from a strong will, and the other from a strong won't. ~ Henry Ward Beecher

Finally had a really good week of running and overall cross training. Over the course of the week I developed a pretty nasty head cold and sore throat. Thankfully all of that is behind me now :)

Total Running Mileage - 60 miles (8:01:01)
Long Runs totaled - 26 miles
Tempo Runs totaled - 13 miles
Interval Runs totaled - 10 miles <-----Very important runs to get in weekly
Easy Runs totaled - 7 miles
Hill Runs totaled - 2 miles <------The most overlooked part of training
Fartlek Runs totaled - 2 miles

Total Biking Mileage - 34 miles

Total Elliptical Mileage - 17 miles

Total Miles for the week (all modes) - 111 miles

Strength Training - 4 days this week.

Totals for the month of January (through January 23, 2011)
Running - 138 Miles (Goal for January is 200 miles)
Biking - 79 Miles (Goal for January is 89 miles)
Elliptical - 38 Miles (Goal for January is 57 miles)
Total - 255 Miles (Goal for January is 346 miles)

Happy Running!





Thursday, January 20, 2011

Training

The five S's of sports training are: stamina, speed, strength, skill and spirit; but the greatest of these is spirit. ~ Ken Doherty

Training is the process of brining a person to an agreed standard of proficiency, by practice and instruction. With the Fargo marathon a mere 119 days away (17 weeks from now) most who are planning on running the full marathon are actively into your training cycle. If you are running the half marathon, you are more than likely just starting your training now. If you are planning on running these races and have not yet begun to train, it is important to remember that training for a distance event takes a good amount of time to do so safely and without injury. There are a number of really good training plans that you can find for free or at a very low cost on the internet. Most of them will do their job in preparing you for the big day.

I get asked quite frequently what training plan(s) I use when I do my marathon training. I am hesitant (though I will later on in the post) to answer this question because quite simply, every one of us is different. What works for me, may not in fact work for someone else. This is the problem I have with cookie cutter training plans. These plans are developed for a general audience and not type specific to you or your running needs. So when picking out your training plan what should you look for? The first thing I would look at is the beginning mileage. Is the plan starting you off with low enough mileage to prevent injury or does the plan have you starting off at a nice 25 miles per week when you haven't run more than 5 in the past 6 months? This is dangerous and could lead to significant injury. Have you bounced this training plan off of someone else? Get their opinion on it. Can you actually stick to the training plan? Most training plans can and should be modified to meet your needs. Pick a plan that you know you can accomplish.

I personally use Hal Higdon's training plans for my training. When I began training for my first marathon (Fargo 2009) I used Hal Higdon's Novice II plan and have since moved up to using his Advanced I this past summer. I plan on using his Advanced II training plan this summer in preparation for next year. Right now I am in the middle of my racing season so I am not "training" per say. I am in what I like to call maintenance mode now. During this period of time I create my own weekly plans doing type specific training in between races while ensuring that I get enough rest. I have added a significant amount of cross training to my schedule to mix it up a little and strengthen certain parts of my body that will aide in my races and recovery. Quality over quantity wins every time!

Happy Running!



Wednesday, January 19, 2011

Numbers

Run like hell and get the agony over with. ~ Clarence DeMar

I am a numbers guy. I admit it. When it comes to running, I can assure you that I keep track of almost everything. This fascination with numbers had me thinking over the last few days about what the statistics are for finishing times in marathons (I also want to know the information for half marathons but I have yet to find a reliable source for this information). After a bit of searching I found what I was looking for. So for all you runners out there who think your too slow, I believe you might enjoy the following little bits of information.

2006 Marathon Finish Statistics
Male Finishers - 60.1% Ave Age - 40.7 years Ave Finish Time - 4:31:26
Women Finishers - 39.9% Ave Age - 36.4 years Ave Finish Time - 5:06:36
Overall - 100% Ave Age - 38.9 years Ave Finish Time - 4:45:29

2007 Marathon Finish Statistics
Male Finishers - 60.5% Ave Age - 40.5 years Ave Finish Time - 4:29:52
Women Finishers - 39.5% Ave Age - 36.5 years Ave Finish Time - 4:59:28
Overall - 100% Ave Age - 38.9 years Ave Finish Time - 4:41:37

2008 Marathon Finish Statistics
Male Finishers - 59.6% Ave Age - 40.4 years Ave Finish Time - 4:26:51
Women Finishers - 40.4% Ave Age - 36.45years Ave Finish Time - 4:56:44
Overall - 100% Ave Age - 38.8 years Ave Finish Time - 4:38:55

2009 Marathon Finish Statistics
Male Finishers - 59.6% Ave Age - 40.2 years Ave Finish Time - 4:24:17
Women Finishers - 40.4% Ave Age - 36.5 years Ave Finish Time - 4:52:31
Overall - 100% Ave Age - 38.7 years Ave Finish Time - 4:35:42

So why do I feel like I need to bother everyone with these mundane numbers? Virtually everyday I have someone come up and tell me that there is NO WAY that they could ever run a marathon. I am too slow, it is too far or I am too old! These numbers above of averages, so for the sake of ease we can safely assume that there are plenty of people who run faster than these times and there are plenty of people who run slower than these times. Notice the average ages of those finishing. The average age of a finisher is over 38 years old!!!
It is NEVER too late to challenge yourself to do something that you think is impossible!

Happy Running!


Thursday, January 13, 2011

Can you get fit in Six minutes?

What kind of crazy nut would spend two or three hours a day just running? ~ Pre

Interval Training! Speed work! The mere utterance of these words can (and has) struck fear into the minds of runners, swimmers, and bikers for as far back as anyone can remember. In fact I was so "scared" of speed work that I completely skipped all of it while training for my first marathon in May of 2009. Why? It hurts and for most people that I know, it is not fun! So why then should we all be doing it? Because it works!
After I ran my first marathon in May of 2009 (my goal was to just finish by the way) I spent a couple of weeks reflecting on the fact that I just ran 26.2 miles. Wow, what an amazing feeling knowing I could run that far. There was however another thought that kept creeping into my head. I spent over four and a half hours running that 26.2 miles! Not cool! So I decided to add speed work or interval training to my training and wouldn't you know it, in a little less than a year I went from running a four and half hour marathon to running a three and a half hour marathon.
I have since adopted interval training into my weekly training and have in some cases substituted my long run for intervals. That is how much I enjoy it now. Those short bursts of speed followed by a nice recovery can do more for your body than almost anything else.
I came across an article in the NY Times Health section that I wanted to share with everyone this morning. If you are struggling to get faster or feel like you just don't have as much time as you would like to train, this article is for you. To read the article click HERE.

Happy Running

Sunday, January 9, 2011

First Light Half Marathon Race Report

It hurts up to a point and then it doesn't get any worse. ~ Ann Trason

This morning started at a little before 4 AM. Woke up, had a couple of cups of coffee and after a great shower got on the road to Mobile, Alabama to run in the First Light Half Marathon. Last year I ran the full marathon at First Light and I decided this year that I just wanted to run the half. So I made it to Mobile at around 6:20, got my packet and then went and got ready to race. At about 7:10 I went and did my traditional warm up mile before the race. Made it to the start about 60 seconds before the gun went off.

Mile 1 - (7:23 pace) I decided that I wanted to go out at a comfortable pace and just kind of see what the day was going to bring. I started out a bit fast and at the quarter mile mark I pulled the throttles back and just glided into a nice pace that ended up being 7:23 after the first mile. It was a bit chilly but we had the wind slightly at our backs and it was not raining. I love the starts of races because by nature I am a people watcher. Most people go out way to fast at the start and they end up feeling that towards the middle to ends of races. I have learned my lesson far too many times and now I am able to control my pace a little better.
Distance Run = 1 Mile
Overall Time = 7:23

Mile 2 - (7:21 pace) Still just feeling things out here. I remember thinking to myself that I feel a little sluggish, nothing too bad but my feet felt a bit slap happy. So I changed my foot strike a little bit and my stride and that seemed to help. Still had the wind at our backs and all in all was feeling pretty good.
Distance Run = 2 Miles
Overall Time = 14:44

Mile 3 - (7:18) Started to get a little more comfortable here. Legs were feeling loose again. I was happy I changed my stride a bit which was seeming to help out. Mile 3 had a few nice turns to it so it broke things up a bit. Came up to the first water stop and I passed it by. Wasn't thirsty and I wasn't sweating like I normally do so I didn't want to break stride for water. Fastest mile time yet and I was thinking this might be a pretty good day.
Distance Run = 3 Miles
Overall Time = 22:02

Mile 4 - (7:16) Starting to pick it up just a little bit, still holding back just a little bit but feeling pretty confident I had some faster times up ahead. The runners were starting to thin out by this point and all those "fast" runners at the start were all starting to regret their decision to start off so fast. You could see it in the faces and the forms as I was running past them. I did get a very small side stick right at the tail end of mile 4. Nothing dramatic but noticeable.
Distance Run = 4 Miles
Overall Time = 29:18

Mile 5 - (7:09) I knew when I completed this mile that I went just a little too fast a little too soon. Right at the end of mile 5 I started to get a little nagging pain in my right hip. Tolerable but I knew that I just pushed a bit too hard before my body was ready for more speed. In retrospect I should have run this mile at around 7:13 or 7:14 but I didn't. I thought I was ready for more speed but in the end I was wrong so I dealt with my little right hip pain for a few miles. It eventually worked itself out but not soon enough in my opinion. Dealt with a little hill during this mile. Gradual and not too long, kind of fun actually (yes I happen to like hills a little bit)
Distance Run = 5 Miles
Overall Time = 36:27

Mile 6 - (7:24) My worst mile time of the entire race! My hip was bothering me and I was beating myself up mentally for pushing too hard before I was ready. I worked itself out by the end of the mile and I actually was actually on pace for a 7:28 but I made up 4 seconds in the last quarter mile so I was happy. Hip pain went away, I passed by another water stop (I don't really recommend this as hydration is very important, however I know my body and I wasn't sweating a whole lot so I knew I was still good).
Distance Run = 6 Miles
Overall Time = 43:51

Mile 7 - (7:11) This mile was a straight away with the wind at my back the entire way. Completely flat which is exactly what I needed right then and there. I had a GU with me in my shorts pocket but for some reason I decided against downing it. I have no real good explanation for not taking it, I just didn't. I guess I was still feeling quite strong and didn't feel I needed any extra "boost".
Distance Run = 7 Miles
Overall Time = 51:02

Mile 8 - (7:01) At this point in the race I am past the half way point and I felt really strong and pretty good. I figured it was make or break time and I needed to make up a bit of time. For the first half of this mile I was heading into a crosswind and then a headwind for the last half mile or so. The road was bit cracked up. I finally felt I was into my stride and was at a good comfortable pace. I also knew at this point in time that I had almost no chance of setting a PR ( I needed to make up well over a minute and I just didn't think I had that in me, which in the end I didn't)
Distance Run = 8 Miles
Overall Time = 58:03

Mile 9 - (6:59) Mile's 9, 10 and 11 were all back into the wind so I was really not looking forward to this part of the race. That said, I also knew that this had to be the strongest part of my race if I had any hope of making up some time. A little late in the race to finally start running 6's but sometimes you just have to run based on how your body feels. I knew I didn't have any 6's in my any earlier than this. Wind was blowing pretty good and I was pretty much by myself. I saw a couple of runners about a half a mile ahead of me and I was slowly gaining on them and there was one guy behind me by about a quarter of a mile. At this point I started thinking that I was probably in the top 50 or so.
Distance Run = 9 Miles
Overall Time = 1:05:02

Mile 10 - (6:55) Still on the long straightaway back into the city. Passed another water stop and I again politely declined. I was thinking at this point that I hadn't drank anything yet (which normally I would be concerned with but I really wasn't feeling like I needed too) and I hadn't taken any GU. I could feel my lips started to dry out pretty good with the wind straight at me. There were lots of intersections on this stretch of road and I am thankful to the Mobile Police who did a great job of traffic control even though one nice officer wouldn't let me borrow his car for the last 2 miles. I even told him I would return it. No luck :(
Distance Run = 10 Miles
Overall Time = 1:11:57

Mile 11 - (7:11) Turns and hills. By themselves not too bad, however when used in combination like this mile it tends to be a real pain in the &^%! I was slowing down a bit and I was ok with that since I knew I wasn't going to be able to PR. I figured I would go in on a nice pace and not kill myself in the process. Started to get a little fan support towards the tail end of mile 11.
Distance Run = 11 Miles
Overall Time = 1:19:08

Mile 12 - (7:12) Felt good, finally almost back into the city. Winds were being blocked a bit by the buildings so that was nice. Great support at the water stop here. Even though I didn't get any water, all the volunteers were super nice and supportive.
Distance Run = 12 Miles
Overall Time = 1:26:20

Mile 13 - (7:03) Mile 13 ended up being not a great mile. I knew the race was nearing its end however I also knew that if I could run a sub 7 mile, maybe around 6:50 I might have an outside chance of breaking my PR. That was not to be. I could not for the life of me get my pace any faster. The legs just didn't want to play along with me. Lots of people starting to cheer me and all the other runners in front and behind me on. I could see the finish line :)
Distance Run = 13 Miles
Overall Time = 1:33:03

Mile 13.11 - (7:08) As I remembered last year, the race director was out there with his microphone screaming and motivating the runners as we approached the finishers chute. They were calling out names and times. Felt great to finish.
Distance Run = 13.11 Miles
Overall Time = 1:34:14


All in all I was pretty happy with my race today. Even though I have run faster in other races I know I raced within the limits my body placed on me today. Always listen to your body. It will tell you everything you need to know.

Happy Running!

Friday, January 7, 2011

Strengths and Weaknesses

You can never be sure. That's what makes the marathon both fearsome and fascinating. The deeper you go into the unknown, the more uncertain you become. But then you finish. And you wonder later, 'how did I do that?' This question compels you to keep making the journey from the usual to the magical. ~ Joe Henderson

The unknown is a very scary proposition. Think back to your first race. Was it a 5K..maybe it was a half-marathon or even a full marathon? When you were standing there, going through the pre-race ceremonies, there is no doubt that most of us had a case of the butterflies. We all were about to do something for the very first time and not knowing what to expect was an extremely difficult emotion to overcome. Many of you right now are about to begin training for the unknown. I would love to be able to sit here right now and tell you everything you need to know. How you will feel at mile 4...mile 7...mile 12 or how your emotional state will be at mile 23 of a marathon. The problem is that I cannot do that! No one can and don't let anyone fool you into believing they can. Running is unique in that it is individual. All of our bodies and minds will react differently each and every race. My experience at mile 23 will be far different from everyone elses. It is called the unknown for a reason. The best advice I can provide you is to trust your training, trust your preparation and run within yourself. The worst thing any runner can do is attempt to compare themselves to other runners (my single greatest obstacle by the way).
As you begin your training you will soon find your strengths and weaknesses. Capitilize on your strengths and work to improve your weaknesses. Don't just take the easy way out. In a very short period of time you will identify what your strengths and weaknesses are. Once you identify them, write them down and dedicate more training to the weaker areas of your running.

Happy Running!

Thursday, January 6, 2011

2011 Running Goals

Let me tell you the secret that has led me to my goal: my strength lies soley in my tenacity. ~ Louis Pasteur

The other day I talked about the difference between resolutions and goals. Every year I generally take some time and sit down and figure out what my specific goals are for various aspects of my life. As a general rule, I do not publicly share my goals with many people...if any at all actually. That being said, I figured that this year I would share my "running/fitness" goals. So without any further ado...here is my list of goals I hope to achieve in 2011! I have put these in order of prededence from the ones I most hope to achieve to ones that if I achieve great, if I don't, no big deal.

1) Break 3 Hours and 30 Minutes in a Marathon (PR is 3:35:03 set in October 2010)

2) Break 1 Hour and 30 Minutes in a Half-Marathon (PR is 1:33:42 set in October 2010)

3) Run 2011 miles in 2011 in 303 hours or less (that would be 12 days and 15 hours of running)

4) Break 19 minutes in a 5K (PR is 19:33 set in October 2010)

5) Run 100 miles in a week at least one time (PR is 90 miles in a week in September 2010)

6) Run 300 miles in a month at least one time (PR is 250 miles in a month in September 2010)

7) Break the 6 minute mile mark for one mile (current fastest mile is 6:04..on a side note this was set during a 5K and I really thought one of my legs was going fly off at any moment)

8) Win a race of any distance (current best overall finish is 5th in a 5K and 7th in a Half-Marathon)

9) Run for 12 consecutive hours (Never even attempted something like this)

10) Bike 1,000 miles and do 500 miles on the Eliptical (I have a general dislike for the bike but I am learning that cross training is important)

Well those would be my running goals for 2011....each of them presents their own unique challenges and all will take some work to achieve. I challenge everyone to develop their own unique set of goals. Remember that the goal needs to be challenging enough that you have to work your butt off to achieve but not unattainable. Good luck and....

Happy Running!

Saturday, January 1, 2011

Happy New Year

The odds of hitting your target go up dramatically when you aim at it. ~ Mal Pancoast

I love and hate this time of year! Everywhere we turn it seems that everyone has a New Years Resolution they hope to achieve this year. What's yours? Is it to lose weight? Get organized? Travel somewhere? Run a marathon or half-marathon? Whatever it is, I am certain that you truly hope to achieve that resolution. So, when do you start? Today...great! What is your plan to achieve your resolution? This is where we all run into problems. We have all these great idea's about what we want to change or do and no sound plan to actually achieve any of them.

A resolution by definition is a fact. It is a formal expression of opinion or intention. It's a resolve or determination to do something. I am going to do this!
A goal is also by definition a fact. It is the result or achievement toward which effort is directed. Aim. End. A goal is something you strive for, you achieve or accomplish something. You see the end result and you take the steps to get there.

So is what you have a resolution or a goal. I guess it would be a resolution if you have no formal plan and no end in sight. It would be a goal if you know and see the result you want AND most importantly; how your going to get there.

By developing sound goals and a plan to achieve those goals you are on the path to success. Develop your goal(s), aim at the target, and then go do it! The time for talk needs to end and achieving results needs to start!

Happy Running!