Today was a good day! The run was a General Aerobic 10 mile run with a planned pace of between 9:30 and 10:30. I ran a route to a place that I had been many times, with not a lot of uphill, but enough to keep me honest. I had the workout broken into 5 segments of 2 miles each. As I have mentioned in previous posts, I like to do this because it not only breaks up the monotony, but it gives me a better indication of my pace that I am currently working on since I have my watch set up to display the pace for the current leg. I find this to be a much more credible reading than trying to find a current pace that will jump all over the place due to GPS anomalies, and I'm sure a few other reasons.
Coming off the weekend's long run that was only 3 miles longer, I suppose this run could have felt like as much work as that one did. The difference here though was that I wasn't going to get quite up to marathon pace, which for me is around 9 minute miles. The other factor that might have worked its way into the equation was the fact that it was 63 degrees when I started my run...a full 10 degrees cooler than Sunday. I ended up running the 2 mile legs all around the same pace...closer to the fast end of the range, and finished with an overall pace of 9:31. I even had a leg where I lost track of my time and ended up with a 9:23 pace for miles 5 and 6.
If it sounds like I'm obsessed with numbers and paces, you might be on to something. It's this fact that keeps me sort of motivated, but I also know that pace and times aren't the only thing. In fact, I was reading today about running in the summer, and the effects the heat and humidity have on performance, and it was actually encouraging. I'm really hoping for the summer months to help condition me well, and I will be that much more ready for Chicago in October.
While I have never been really "down" about training, there are always some highs and lows. Today was certainly a high for me. I honestly felt like I could run a dozen more miles at the end of the run, and I was tempted to speed my pace during the run, but I am trying to stick to training paces based on my marathon goal pace. Tomorrow is a recovery run, and then I have a much more challenging workout on Thursday. If I had overdone it today, it's likely that I would not be as ready for Thursday, so I had enough discipline to keep my ego in check.
Did I mention that today was a good day?
Showing posts with label marathon. Show all posts
Showing posts with label marathon. Show all posts
Tuesday, June 21, 2016
Monday, June 20, 2016
Training Day 14
Day 14 was a Marathon Pace Medium Long Run. The idea is to run at a slower pace for the first several miles, in this case the first 5, and then finish at marathon pace.
It has been a while since I have run for any length of time around 9 minute miles, so I knew it wasn't going to be easy. Factoring in the temperature and humidity, along with the hills along the route, it was going to be that much harder. And it was! After my initial 5 miles, I was able to easily keep the pace right around 9:00 for the first of 4 two-mile legs. The second was just outside the 9:10 limit I had programmed into my watch. (9:12) I fell off even further on miles 10 and 11 with a 9:23 average, and then finished the final uphill miles at 10:03 pace.
I'm not really worried too much about not making the goal paces this early in my training. I know that it was hard to do keep some of the paces early in training for my first half-marathon, so I've been here before. I would feel much better if I was training in cooler temps though. This is brutal weather for running, so I have to get up early in the morning.
I think for next Sunday, I'm going to try for a bit less hills for the long run. I also have to remember to bring something along to eat. I was wearing my hydration belt with 4 bottles of Gatorade, but my wife had made these oatmeal/banana/chocolate chip cookies, and I just forgot to take a few with me. As the long runs get longer, I'm really wanting to have something along to keep myself energized.
I went to the gym later in the day and did a bit of stretching, and as normal, I'll take Monday off with the exception of taking a walk with my son's dog. Two weeks down, 16 to go!
It has been a while since I have run for any length of time around 9 minute miles, so I knew it wasn't going to be easy. Factoring in the temperature and humidity, along with the hills along the route, it was going to be that much harder. And it was! After my initial 5 miles, I was able to easily keep the pace right around 9:00 for the first of 4 two-mile legs. The second was just outside the 9:10 limit I had programmed into my watch. (9:12) I fell off even further on miles 10 and 11 with a 9:23 average, and then finished the final uphill miles at 10:03 pace.
I'm not really worried too much about not making the goal paces this early in my training. I know that it was hard to do keep some of the paces early in training for my first half-marathon, so I've been here before. I would feel much better if I was training in cooler temps though. This is brutal weather for running, so I have to get up early in the morning.
I think for next Sunday, I'm going to try for a bit less hills for the long run. I also have to remember to bring something along to eat. I was wearing my hydration belt with 4 bottles of Gatorade, but my wife had made these oatmeal/banana/chocolate chip cookies, and I just forgot to take a few with me. As the long runs get longer, I'm really wanting to have something along to keep myself energized.
I went to the gym later in the day and did a bit of stretching, and as normal, I'll take Monday off with the exception of taking a walk with my son's dog. Two weeks down, 16 to go!
Saturday, June 18, 2016
Training Day 13
Training Day 13 was a recovery run of 5 miles. It's hard to believe that after a year of running, 5 miles has become a run that is essentially a day off. Last year around this time, I was pumping myself up the night before to go out and try to go 5 miles. It didn't take long to build endurance for longer runs, but I remember having to stop before 5 miles because I was starting to get blurred vision because of the heat. Of course, I learned my lesson and now try to get my run in before the sun comes up...or as much of it as I can anyway.
Yesterday I did a bit or strength training at the gym for TD 12, so today I decided to take it easy after the recovery run. I spent most of my Saturday at my computer teaching myself MEAN stack development, so I should be pretty rested for my run in the morning.
The run in the morning is a Marathon Pace run of 13 miles...with the last 8 miles being at my marathon pace. Last Sunday's run was a mile shorter, and I would have really had to work hard to keep my marathon pace toward the end of that run...particularly the last few miles where there is some uphill. I'll be ending this one the same way, so I'll consider it a challenge.
Yesterday I did a bit or strength training at the gym for TD 12, so today I decided to take it easy after the recovery run. I spent most of my Saturday at my computer teaching myself MEAN stack development, so I should be pretty rested for my run in the morning.
The run in the morning is a Marathon Pace run of 13 miles...with the last 8 miles being at my marathon pace. Last Sunday's run was a mile shorter, and I would have really had to work hard to keep my marathon pace toward the end of that run...particularly the last few miles where there is some uphill. I'll be ending this one the same way, so I'll consider it a challenge.
Friday, June 17, 2016
Training Day 11
Training Day 11 had a 10 mile General Aerobic run on the schedule, and there were thunderstorms on the weather report. I looked at the forecast the night before and it looked pretty grim for the morning, so I made the decision to just go with the gym in the morning. I had just got my Hoka One One Cliftons, and was really ready to take them out on the pavement, but that'll have to wait until at least Saturday when I have a 5 mile recovery run.
I woke up at 4:30 and went to check the weather. It showed something like a 60% chance of rain, and thunderstorms by 6 AM, so I went with the original plan of running on a treadmill at the gym. I had never run anywhere near this distance on a treadmill before, so this was going to be something new.
I got to the gym and went right to work. I had planned to just run around 10:00 minute pace, so I plugged in 6.0 mph and started my workout. It seemed like this was a bit fast at first, and I kicked it down a few tenths, but eventually, I warmed up and things felt comfortable.
I play these little games while doing runs on a treadmill, just as I do with driving long distances in a car. "One mile down, only have to do that nine more times"! OK, maybe that one doesn't seem very encouraging, but once you hit the half-way point, everything is downhill from there. It never seemed to be very strenuous, which I suppose is OK for a Gen. Aerobic run...but I really wanted to take it easy on this one since it was my first attempt at a distance like this on a treadmill. I was very encouraged by it, and I now don't worry about days when I might be forced indoors for a long run in the future.
I woke up at 4:30 and went to check the weather. It showed something like a 60% chance of rain, and thunderstorms by 6 AM, so I went with the original plan of running on a treadmill at the gym. I had never run anywhere near this distance on a treadmill before, so this was going to be something new.
I got to the gym and went right to work. I had planned to just run around 10:00 minute pace, so I plugged in 6.0 mph and started my workout. It seemed like this was a bit fast at first, and I kicked it down a few tenths, but eventually, I warmed up and things felt comfortable.
I play these little games while doing runs on a treadmill, just as I do with driving long distances in a car. "One mile down, only have to do that nine more times"! OK, maybe that one doesn't seem very encouraging, but once you hit the half-way point, everything is downhill from there. It never seemed to be very strenuous, which I suppose is OK for a Gen. Aerobic run...but I really wanted to take it easy on this one since it was my first attempt at a distance like this on a treadmill. I was very encouraged by it, and I now don't worry about days when I might be forced indoors for a long run in the future.
Tuesday, June 14, 2016
Training Day 9
Today's run was an 8 mile General Aerobic Run, followed immediately by some speed work designed to work on form. The speed work were intervals of 10x100meters with a recovery of 100 meters between each of the sprints.
I felt pretty fresh for the run in the morning, although I was woken by my alarm for the first time since I started my training. The alarm was set for 4:30AM to allow enough time to get in the run before it gets too hot! Once that Alabama sun is beating down, it's hard to log the miles.
I broke the 8 miles into 2 mile segments with a pace set between 10:00 -10:30 per mile. I had to slow myself a few times during the first 2 miles, and actually ended up a few seconds faster than the planned 10:00 fast end of the range. For the remaining segments, I was in enough of a groove that I didn't fall out of the range with the exception of the last leg, but that was due to a GPS anomaly. I think sometimes when starting a new leg, the pace is quite a bit off until I've run a few hundred yards or so. I did end up running the last leg closer to the slow end of the range, but that was while I was running up a slight incline as is the case most of the time on my morning runs. Getting to the last 2 miles is on a route that is essentially a gradual incline. It's not too severe, but it is amplified on the runs that are longer than 6 or 7 miles in length.
I didn't go crazy on the sprints, but I didn't slack either. I probably gave about 80% effort, but the point of the speed work in the workout was to concentrate on form. I chose to pay attention to relaxing while running fast. No clenched fists or teeth. Just running upright and relaxed. After the first couple of sprints as I was jogging the 100 meters until the next sprint, I was thinking "I still have 8 more of these?". They ended up going quickly though, and I actually ran the fastest sprint on the second to last leg. This might have had something to do with the fact that I knew it was about over though!
Yesterday on TD 8 I went to the gym and did a bit of stretching. I haven't gone into the gym with a good plan for stretching yet, and I really need to do it. It's sort of hard to half-ass it when doing anything, and going to the gym is no exception. I really told myself that I would do more than just run while training for the marathon, which is exactly what I did for my first half-marathon...so I guess I'm doing better than I was earlier this year. I will likely not go to the gym tonight, and just prepare something that I can do for tomorrow, since there is no run scheduled for Day 10.
I have a few muscles in my back that bother me once I'm done running...nothing while running though. I am always aware of my right knee which always seems weak, and today I noticed a toe on my left foot is tender, but again, nothing that bothers me during the run. Other than that, I'm holding up fine for now! Until next time...
I felt pretty fresh for the run in the morning, although I was woken by my alarm for the first time since I started my training. The alarm was set for 4:30AM to allow enough time to get in the run before it gets too hot! Once that Alabama sun is beating down, it's hard to log the miles.
I broke the 8 miles into 2 mile segments with a pace set between 10:00 -10:30 per mile. I had to slow myself a few times during the first 2 miles, and actually ended up a few seconds faster than the planned 10:00 fast end of the range. For the remaining segments, I was in enough of a groove that I didn't fall out of the range with the exception of the last leg, but that was due to a GPS anomaly. I think sometimes when starting a new leg, the pace is quite a bit off until I've run a few hundred yards or so. I did end up running the last leg closer to the slow end of the range, but that was while I was running up a slight incline as is the case most of the time on my morning runs. Getting to the last 2 miles is on a route that is essentially a gradual incline. It's not too severe, but it is amplified on the runs that are longer than 6 or 7 miles in length.
I didn't go crazy on the sprints, but I didn't slack either. I probably gave about 80% effort, but the point of the speed work in the workout was to concentrate on form. I chose to pay attention to relaxing while running fast. No clenched fists or teeth. Just running upright and relaxed. After the first couple of sprints as I was jogging the 100 meters until the next sprint, I was thinking "I still have 8 more of these?". They ended up going quickly though, and I actually ran the fastest sprint on the second to last leg. This might have had something to do with the fact that I knew it was about over though!
Yesterday on TD 8 I went to the gym and did a bit of stretching. I haven't gone into the gym with a good plan for stretching yet, and I really need to do it. It's sort of hard to half-ass it when doing anything, and going to the gym is no exception. I really told myself that I would do more than just run while training for the marathon, which is exactly what I did for my first half-marathon...so I guess I'm doing better than I was earlier this year. I will likely not go to the gym tonight, and just prepare something that I can do for tomorrow, since there is no run scheduled for Day 10.
I have a few muscles in my back that bother me once I'm done running...nothing while running though. I am always aware of my right knee which always seems weak, and today I noticed a toe on my left foot is tender, but again, nothing that bothers me during the run. Other than that, I'm holding up fine for now! Until next time...
Sunday, June 12, 2016
Training Day 7
Long runs. This is the run that I always look forward to. Even though the plan that I am currently following refers to runs of this length as medium-long runs...to me, it's still a long run!
I had my alarm set for 4AM, but I woke up well before it and rolled out of bed around 3:50. I had pre-filled my water bottles for my FuelBelt Helium Hydration Belt the night prior with some Gatorade, so I was all set. I fired up the coffee pot that was set to go off at 4AM, and had a cup before walking out to the start of my run.
I set the 12 miles up into 2 mile segments on my Garmin 220 with negative splits. I ran the first 2 right at the edge of my planned 10:30-11:00 pace. I finished right at 10:30 and had to keep myself from speeding up too much early. It was during this first segment when I realized that I had forgot to start my heart-rate monitor. I had it strapped to my forearm, but it was off, and in order for it to monitor during my run, I'd have to start and stop the run on the watch. I opted for taking the monitor off and just carrying it in my pocket for this run!
The next two segments were planned at 10:10-10:30 and I felt comfortable at that pace, even when going slightly uphill at a few points.
The last 3 segments of two miles were set at 9:50-10:10 and I ran these with daylight starting to show. Toward the end of the last segment, the sun had started to come out, and there was a pretty good uphill on the last mile, although I was never really in danger of falling out of the range or work too hard to maintain. Not to say that it was easy. The temperature was already well into the 70s and the humidity was pretty high...maybe high 70s. (I forgot to check!) Right now at 10:00AM it's already 82 with a humidity that's dropping from a current 77%.
I ran this 12 miles with no shirt. It's the first time I've tried running shirtless, and with the heat and humidity, I think it's the way I'm going to do my long runs all summer. My shorts were soaked by the time I was done, and it was nice not to have to put up with a sweat-soaked shirt as well.
I also ran "the circle" in my town: Boll Weevil Circle. Because of traffic, I wanted to get up really early before running on the circle. There were very few cars until the very end...and I plan to do a few more long runs incorporating the circle.
I did have some thoughts about how it's going to be possible to run this distance twice, plus another 2.2 miles on top of it...at a pace better than a minute-per mile faster. I'm not too concerned at this point. I still have 17 weeks to go! As long as I can keep the aches and pains to a minimum, I will be fine. I'm already looking forward to next weeks long run, and since I just ordered some new shoes, I'm even more excited for it.
I had my alarm set for 4AM, but I woke up well before it and rolled out of bed around 3:50. I had pre-filled my water bottles for my FuelBelt Helium Hydration Belt the night prior with some Gatorade, so I was all set. I fired up the coffee pot that was set to go off at 4AM, and had a cup before walking out to the start of my run.
I set the 12 miles up into 2 mile segments on my Garmin 220 with negative splits. I ran the first 2 right at the edge of my planned 10:30-11:00 pace. I finished right at 10:30 and had to keep myself from speeding up too much early. It was during this first segment when I realized that I had forgot to start my heart-rate monitor. I had it strapped to my forearm, but it was off, and in order for it to monitor during my run, I'd have to start and stop the run on the watch. I opted for taking the monitor off and just carrying it in my pocket for this run!
The next two segments were planned at 10:10-10:30 and I felt comfortable at that pace, even when going slightly uphill at a few points.
The last 3 segments of two miles were set at 9:50-10:10 and I ran these with daylight starting to show. Toward the end of the last segment, the sun had started to come out, and there was a pretty good uphill on the last mile, although I was never really in danger of falling out of the range or work too hard to maintain. Not to say that it was easy. The temperature was already well into the 70s and the humidity was pretty high...maybe high 70s. (I forgot to check!) Right now at 10:00AM it's already 82 with a humidity that's dropping from a current 77%.
I ran this 12 miles with no shirt. It's the first time I've tried running shirtless, and with the heat and humidity, I think it's the way I'm going to do my long runs all summer. My shorts were soaked by the time I was done, and it was nice not to have to put up with a sweat-soaked shirt as well.
I also ran "the circle" in my town: Boll Weevil Circle. Because of traffic, I wanted to get up really early before running on the circle. There were very few cars until the very end...and I plan to do a few more long runs incorporating the circle.
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| Boll Weevil Circle |
I did have some thoughts about how it's going to be possible to run this distance twice, plus another 2.2 miles on top of it...at a pace better than a minute-per mile faster. I'm not too concerned at this point. I still have 17 weeks to go! As long as I can keep the aches and pains to a minimum, I will be fine. I'm already looking forward to next weeks long run, and since I just ordered some new shoes, I'm even more excited for it.
Saturday, June 11, 2016
Training Day 6
Day 5 was a rest/cross train day. I guess I did more of a rest, but I did go on a short 1.75 walk with my son's dog. I had planned to go do some core/abs work at the gym, but I decided after the walk that I'd call it a day.
This morning I woke up around 5AM and rolled out of bed closer to 5:30. I went out and had my morning ritual of coffee and a banana before heading out for a short 4 mile recovery run. I ran the recovery run in two segments of 2 miles each as a workout on my Garmin watch to better keep the pace consistent. I managed to run the two segments within 4 seconds of each other.
I planned to keep the pace at around 10:30 pace, which is quite a bit slower than I'm used to. I ended up a bit faster than that with an overall pace of 10:24. I noticed around the half-way point that I was having to work a bit harder to keep the pace, which always bothers me while I'm running and I'm thinking "if I have to work for this...what about when I have to run a minute/mile faster?" That concern was short lived, however, and once the terrain leveled out a bit, I had to work to slow my pace. Once warmed up, it was very easy to keep the pace, and I coasted the last two miles, already thinking about the first medium-long run tomorrow morning.
The humidity this morning was very high, and even my tech shirt felt uncomfortable once I got to sweating. I think I'll do my run tomorrow morning shirtless for a chance and see if that relieves me of some of the discomfort.
Overall I feel great about the plan as the first week draws to an end. Tomorrow's twelve mile run would have had me anxious the day before the run last year, but I really look forward to the long runs more than any other now. There's something about going out and just running for a few hours that puts me at ease. I can listen to my podcasts without interruption, for one, which is impossible to do at work or even during the day at home. I also think I like the accomplishment of running long distances, as this is still new to me. A year ago, the longest I had ever run was the Aloha Run in the early 90s, and that was an 8.1 mile run. I have now had several dozen runs long than that, and I'll add another in the morning.
This morning I woke up around 5AM and rolled out of bed closer to 5:30. I went out and had my morning ritual of coffee and a banana before heading out for a short 4 mile recovery run. I ran the recovery run in two segments of 2 miles each as a workout on my Garmin watch to better keep the pace consistent. I managed to run the two segments within 4 seconds of each other.
I planned to keep the pace at around 10:30 pace, which is quite a bit slower than I'm used to. I ended up a bit faster than that with an overall pace of 10:24. I noticed around the half-way point that I was having to work a bit harder to keep the pace, which always bothers me while I'm running and I'm thinking "if I have to work for this...what about when I have to run a minute/mile faster?" That concern was short lived, however, and once the terrain leveled out a bit, I had to work to slow my pace. Once warmed up, it was very easy to keep the pace, and I coasted the last two miles, already thinking about the first medium-long run tomorrow morning.
The humidity this morning was very high, and even my tech shirt felt uncomfortable once I got to sweating. I think I'll do my run tomorrow morning shirtless for a chance and see if that relieves me of some of the discomfort.
Overall I feel great about the plan as the first week draws to an end. Tomorrow's twelve mile run would have had me anxious the day before the run last year, but I really look forward to the long runs more than any other now. There's something about going out and just running for a few hours that puts me at ease. I can listen to my podcasts without interruption, for one, which is impossible to do at work or even during the day at home. I also think I like the accomplishment of running long distances, as this is still new to me. A year ago, the longest I had ever run was the Aloha Run in the early 90s, and that was an 8.1 mile run. I have now had several dozen runs long than that, and I'll add another in the morning.
Thursday, June 9, 2016
Training Day 4
Day 3 was a Rest/Cross Training day, and I did a stretch routine at the gym.
Today was Day 4 and it was a 9 mile General Aerobic run. I woke up for the run 1 minute before my alarm went off, and got up to have my coffee and banana. I got out the door just before 5AM and walked the few hundred yards to the start.
The run is supposed to be at a pace that is a bit faster than a recovery run, so I set my watch to monitor my pace between 10:00 and 10:30. I am not used to running this slow, but I am trying to keep to the pace so that I don't burn out for the faster training runs. The overall pace for the run was 10:12 pace, and there really was no problem keeping pace between the limits. I had to slow myself a few times early on when I dipped a bit faster than 10:00 pace, but there was no problem on the other end keeping it faster than 10:30.
The morning was way less humid than Tuesday which made for a much more comfortable run. My average HR for the run was 140.
I had no issues with pain other than a few minor irritations with my knees, which is pretty common for me to this point...and I also had my right hip "give" a little. This just made me concentrate on my form/posture more. Overall, the run was very easy, and I'm looking forward to doing some strength training in the gym later tonight.
Today was Day 4 and it was a 9 mile General Aerobic run. I woke up for the run 1 minute before my alarm went off, and got up to have my coffee and banana. I got out the door just before 5AM and walked the few hundred yards to the start.
The run is supposed to be at a pace that is a bit faster than a recovery run, so I set my watch to monitor my pace between 10:00 and 10:30. I am not used to running this slow, but I am trying to keep to the pace so that I don't burn out for the faster training runs. The overall pace for the run was 10:12 pace, and there really was no problem keeping pace between the limits. I had to slow myself a few times early on when I dipped a bit faster than 10:00 pace, but there was no problem on the other end keeping it faster than 10:30.
The morning was way less humid than Tuesday which made for a much more comfortable run. My average HR for the run was 140.
I had no issues with pain other than a few minor irritations with my knees, which is pretty common for me to this point...and I also had my right hip "give" a little. This just made me concentrate on my form/posture more. Overall, the run was very easy, and I'm looking forward to doing some strength training in the gym later tonight.
Tuesday, June 7, 2016
Training Day 2
The first run of my training plan was a lactate threshold run. I woke up before my 4:30 alarm went and got up to have a cup of coffee and a banana. I laced up the shoes and walked out to the start point and began the run right about 5AM.
I warmed up for 2 miles and felt pretty fresh. It was still dark, so I needed the light on my GPS watch to check my pace, making sure I didn't warm up too fast. I wanted to make the first miles slower than 10 minute miles. I was right at the mark with 19:57 for the first two.
The next 4 miles were to be done at around half-marathon pace. I gave myself a buffer with a range of 8:20-8:40 pace. I always break up distances into shorter segments on my watch so I can more closely monitor the average pace...so I broke up the 4 miles into two 2-mile segments. I finished each leg on the slower end of the range with paces of 8:35 and 8:39 respectively. I struggled to keep the second in the range, and actually fell out of the range toward the end as I was going up a slight incline. I managed to push through the end and snuck the leg into the range.
The 4 miles ended up right at the base of a steep hill that slowed my pace to a relative crawl for the start of my cool-down 2 miles. I glanced at my watch as I was at the top of the hill and saw a 12-something pace. I was pretty spent! I managed to recover from that to finish the cool-down feeling a bit stronger than I did while going up the hill.
Overall, I feel OK about the first training run, but there is a lot of work to do if I am going to come close to sniffing 4 hours.
I warmed up for 2 miles and felt pretty fresh. It was still dark, so I needed the light on my GPS watch to check my pace, making sure I didn't warm up too fast. I wanted to make the first miles slower than 10 minute miles. I was right at the mark with 19:57 for the first two.
The next 4 miles were to be done at around half-marathon pace. I gave myself a buffer with a range of 8:20-8:40 pace. I always break up distances into shorter segments on my watch so I can more closely monitor the average pace...so I broke up the 4 miles into two 2-mile segments. I finished each leg on the slower end of the range with paces of 8:35 and 8:39 respectively. I struggled to keep the second in the range, and actually fell out of the range toward the end as I was going up a slight incline. I managed to push through the end and snuck the leg into the range.
The 4 miles ended up right at the base of a steep hill that slowed my pace to a relative crawl for the start of my cool-down 2 miles. I glanced at my watch as I was at the top of the hill and saw a 12-something pace. I was pretty spent! I managed to recover from that to finish the cool-down feeling a bit stronger than I did while going up the hill.
Overall, I feel OK about the first training run, but there is a lot of work to do if I am going to come close to sniffing 4 hours.
Monday, June 6, 2016
Chicago Marathon Training: Day 1
Today is Day 1 of training for my first marathon. Since it's a Monday, it's actually a day of rest, but nonetheless, it's Day 1. I'll be running in the Chicago Marathon on October 9, 2016.
I started running for fun about a year ago when a friend of mine from Desert Storm asked me to go do a half-marathon with him. I didn't really think that I would, but since I was working out at the time at my local gym, and I needed to do a bit more cardio, I figured I'd give it a shot. The first few weeks or so, I'd pretend to like it, but there was a time when I actually did start to love it! I followed a training plan for my first half-marathon that was part of my runkeeper app, and I stuck to it pretty religiously. The only times I strayed at all was when I couldn't keep a certain pace for a few of the interval runs, and there was a day when a thunderstorm cut short a run.
Once I had set my mind to actually doing the half, I set an initial goal of 2 hours. I was running over 10 minute miles at the time, and to get under 2 hours for a half, I'd have to have an average pace of 9:10 or under. The first several long runs were well under that pace and for a while, I was wondering if I would achieve the goal. I stopped wondering a few months before the race, however, since I did a sub-2 hour half during a training run. I was actually doing a 15 mile run that day, and within that run, I went under 2 hours for 13.1 of those miles. I adjusted my goal for 1:55 and drove on.
On race day, I was very confident that I would finish under 2 hours, and thought I had a good chance at 1:55. I listened to all of the races with experience telling me not to go out too fast, but I ended up doing a bit faster than I had planned anyway! I did slow myself when I checked my pace in the first few miles, but I ended up doing negative splits, and my fastest 4 miles were my last 4...my fastest mile was my last. I ended up with a time of 1:50:52 and was very happy with my race.
I ran another half marathon months later, on a course much more challenging. The weather was also much, much warmer, and I ended up with a time of 2:01:28. I hadn't trained like I did for the first race, but even if I had, I doubt that I would have been able to beat my time from earlier. The first race was in Birmingham, AL and the temperature was around 30F at start time. It was maybe 35F as I finished. This is perfect weather for me! The second race was not such ideal conditions. It was very humid, and the temp in Nashville that day was around 61F at the start. I was hot during most of the race, and very uncomfortable compared to Birmingham. But it was a great experience, and it really drove home to me how important training is. Not that I didn't run between the races, but they were so close together that I was not able to dedicate an entire 16 weeks like I had for the first.
Now begins the training for the full marathon! I am a bit nervous to start this one, but mostly because I really want to do well. I have set a goal of 4 hours, and I will be using training paces based on the finish time that I had in the first race. If things go as well as my first half, I'll be able to get under 4 hours. The key will be staying healthy and injury free. One thing that I will really try to do is also add some supplemental training in the form of core and strength training along with a regimented stretching routine apart from post-run stretching.
I am going to try and put some initial thoughts down about each of the training runs, so that someone else thinking about running a marathon can read a perspective of a first timer like me. I'll also point out that at race day, it will be two weeks removed from my 52nd birthday. (also for perspective!)
I started running for fun about a year ago when a friend of mine from Desert Storm asked me to go do a half-marathon with him. I didn't really think that I would, but since I was working out at the time at my local gym, and I needed to do a bit more cardio, I figured I'd give it a shot. The first few weeks or so, I'd pretend to like it, but there was a time when I actually did start to love it! I followed a training plan for my first half-marathon that was part of my runkeeper app, and I stuck to it pretty religiously. The only times I strayed at all was when I couldn't keep a certain pace for a few of the interval runs, and there was a day when a thunderstorm cut short a run.
Once I had set my mind to actually doing the half, I set an initial goal of 2 hours. I was running over 10 minute miles at the time, and to get under 2 hours for a half, I'd have to have an average pace of 9:10 or under. The first several long runs were well under that pace and for a while, I was wondering if I would achieve the goal. I stopped wondering a few months before the race, however, since I did a sub-2 hour half during a training run. I was actually doing a 15 mile run that day, and within that run, I went under 2 hours for 13.1 of those miles. I adjusted my goal for 1:55 and drove on.
On race day, I was very confident that I would finish under 2 hours, and thought I had a good chance at 1:55. I listened to all of the races with experience telling me not to go out too fast, but I ended up doing a bit faster than I had planned anyway! I did slow myself when I checked my pace in the first few miles, but I ended up doing negative splits, and my fastest 4 miles were my last 4...my fastest mile was my last. I ended up with a time of 1:50:52 and was very happy with my race.
I ran another half marathon months later, on a course much more challenging. The weather was also much, much warmer, and I ended up with a time of 2:01:28. I hadn't trained like I did for the first race, but even if I had, I doubt that I would have been able to beat my time from earlier. The first race was in Birmingham, AL and the temperature was around 30F at start time. It was maybe 35F as I finished. This is perfect weather for me! The second race was not such ideal conditions. It was very humid, and the temp in Nashville that day was around 61F at the start. I was hot during most of the race, and very uncomfortable compared to Birmingham. But it was a great experience, and it really drove home to me how important training is. Not that I didn't run between the races, but they were so close together that I was not able to dedicate an entire 16 weeks like I had for the first.
Now begins the training for the full marathon! I am a bit nervous to start this one, but mostly because I really want to do well. I have set a goal of 4 hours, and I will be using training paces based on the finish time that I had in the first race. If things go as well as my first half, I'll be able to get under 4 hours. The key will be staying healthy and injury free. One thing that I will really try to do is also add some supplemental training in the form of core and strength training along with a regimented stretching routine apart from post-run stretching.
I am going to try and put some initial thoughts down about each of the training runs, so that someone else thinking about running a marathon can read a perspective of a first timer like me. I'll also point out that at race day, it will be two weeks removed from my 52nd birthday. (also for perspective!)
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