Usually, when the Enthusiast turns her attention to The Hills, I take it as my sign to go play the banjo in the back room. When she turned her attention to the hills last night, we were side by side. And FYI, the Hampton Hills are far more entertaining than the MTV reality show.
We were hoping that the recent improvement in weather would have melted away all the ice from the path, but like our last trail run we were forced to skirt the edges and run on the untrodden snow. And where it wasn't an ice rink, it was a mudslide--and I don't mean the cocktail.
We alternated between a plodding pace over the slippery terrain and an overenthusiastic sprint through the dry patches. The Enthusiast is starting to get her trail legs. Just wait until I introduce water crossings! Heheheh ...
Back Talk
Wherein we sing the praises we deserve for our undignified suffering.
Misszippy is certain my March mileage will increase: "Your numbers will surely rise this month. You don't want the Enthusiast to leave you in the dust at the 1/2, do you?"
Answer: As a matter of fact, I do. It'd be pretty sad if the Enthusiast couldn't leave this spectator behind.
Robin cheers us on during this dim season: "A big yay! to the Enthusiast for moving ahead with her training during a VERY difficult and crappy northern Ohio winter!"
Answer: Here, here!
Gin, a long-time Booze Hound and recent addition to the running team, has dim prospects for advice: "Since I recently have taken on a running routine and need some tips, I think you need a section on your blog for the 'Dear Viper' letters."
Answer: What do you think Flashback Friday is for? Use the comments to submit your questions.
Happy Hour is nearly upon us, teammates! Have a finely brewed weekend. The Viper and the Enthusiast are scheduled for lots of running and dancing this weekend, as we take our show to The Great White North. Run well and drink well. Cheers!
Showing posts with label Coach Viper speaks. Show all posts
Showing posts with label Coach Viper speaks. Show all posts
Friday, March 4, 2011
Wednesday, June 30, 2010
Runs Running into Other Runs
Thank you for all the kind comments to yesterday's post. If you were hoping for a picture of the ring, rather than the Blatz banjo man, check out the Enthusiast's latest post. Those of you who would rather I get back on track, keep reading.
I too would rather I get back on track--with my training plan. A previous post stated that flexibility is a good thing when it comes to a running schedule. However, flexibility is starting to become interference.
My Monday recovery run became today's recovery run this morning. And let me tell you, I hate slow morning runs more than I hate fast morning runs. Perhaps that's because hitherto my latest rash of a.m. training, the only reason I got up this early was for a race. From here on out, it's go fast or fuck it.
But let me try to get back on track again, this is not a rant again running in the wee hours.
The morning run is not the issue here, dude. My failure to adhere my schedule is what has peed on my proverbial rug. Now, instead of running those slow four miles Monday and taking a day off before my planned six-mile race pace run tonight, I have to pull a two-a-day if I want to stay on target and avoid running six days in a row.
My flippancy toward my schedule is a trend that started in Week 3, when I pushed my Monday three-mile recovery run to Tuesday, then pushed my Wednesday five-mile race pace run to Thursday morning and ran my scheduled three miles that afternoon to maintain my Friday off day. Last week, I pushed my Wednesday tempo run to Thursday morning and skipped Thursday's planned three miles.
The result of all these scheduling maneuvers is my motivation has started to wain. And I'm not setting a good example for my protege. It's time to turn the willpower back on.
I can only walk the path I set before me. I've veered off route. I'm making a U-turn.
Monday, June 28, 2010
Step Back to Step Up
A violent storm system swept through Northeast Ohio last night and most of this morning. The leadup to the rainy release made for some very humid days. Finally, the clouds cracked open yesterday, and I got drenched during my long run. But at least it was from the rain and not sweat.
This week's weather is supposed to be much milder, which should make for good running as I emerge from my stepback week and start building up to 40 mile before my next mileage reduction.
Akron Marathon Training Week 4:
- Monday was a four-mile recovery run with the Enthusiast (14:16 pace) to flush out Week 3.
- Thursday morning was five miles at tempo pace (7:59 pace).
- Saturday afternoon was a tough seven-miler at race pace (8:59 pace).
- Sunday evening was a storm-soaked 10-mile long run (9:56 pace) down the R.I.P. Memorial Hill to the Towpath and back.
One Bad Week Doesn't Ruin the Plan
Meanwhile, my protege had a rough training week. Monday's run was the only time the Enthusiast was able to get out there. Her work schedule and the humidity conspired against her running plans during the week. We also had an eventful weekend, which I'll talk about more tomorrow, but it led to more not running.
As we all know, sometimes life gets in the way of our plans. Instead of getting bogged down in negativity about what you didn't do, put last week behind you and look forward to what you will do this week. Take this time to rededicate yourself to your goals.
One bad week is just that: one bad week. There are still 13 more good weeks before Akron's half marathon--and countless more afterward.
Monday, June 21, 2010
Knowing Is Half the Battle
I bailed on a race Saturday morning to record another DNB. Now, I'm looking for a 10-K to run at some point this year since my annual hometown race dropped its 6.2-mile option. Instead of racing, I ran seven miles at marathon race pace. The DNB was the only hiccup in last week's training.
Akron Marathon Training Week 3:
Enthusiastic Rookie
The Enthusiast continues to do well in her training for her first half marathon. After running a mile and then racing on her bike to catch up to me during my race pace run on Saturday, her legs were tight Sunday. She decided to push back her long run to today.
I've always felt that it's important to maintain some flexibility in your training, especially if it's your first BIG race. During the mileage ramp-up for a half or full marathon, you're legs are going to feel a bit dead. Sometimes an extra day off will be far more rewarding than forcing yourself out the door just to stick to a schedule.
However, getting too lax could be a recipe for injury if you're stacking too many hard runs too close together. My weekday runs are usually pretty fluid, but I really try to be steadfast with my weekend runs because it's just too hard for me to fit in a long run before or after work.
Training plans are a guide, not a rulebook.
Akron Marathon Training Week 3:
- Tuesday was a 2.5-mile recovery run with the Enthusiast (13:46 pace) to flush out Week 2.
- Thursday morning was five miles at race pace (8:51 pace).
- Thursday afternoon was a three-mile barefoot trail run (11:45 pace).
- Saturday night was a seven-miler at race pace (8:54 pace) with the Enthusiast biking.
- Sunday morning was a hot and humid 14-mile long slog (10:26 pace) on the second half of the marathon course.
Enthusiastic Rookie
The Enthusiast continues to do well in her training for her first half marathon. After running a mile and then racing on her bike to catch up to me during my race pace run on Saturday, her legs were tight Sunday. She decided to push back her long run to today.
I've always felt that it's important to maintain some flexibility in your training, especially if it's your first BIG race. During the mileage ramp-up for a half or full marathon, you're legs are going to feel a bit dead. Sometimes an extra day off will be far more rewarding than forcing yourself out the door just to stick to a schedule.
However, getting too lax could be a recipe for injury if you're stacking too many hard runs too close together. My weekday runs are usually pretty fluid, but I really try to be steadfast with my weekend runs because it's just too hard for me to fit in a long run before or after work.
Training plans are a guide, not a rulebook.
Wednesday, June 16, 2010
Gifts that Don't Stop Giving
Since I bailed on you to celebrate Flag Day, I didn't report last week's progress toward the sub-four marathon in September.
Akron Marathon Training Week 2:
Staying Focused
The Enthusiast had another great week of training for her first half marathon and started off with a bang this week. The running is starting to get a little easier, as last night's 2.5-miler proved. I pushed my usual Monday recovery run back a day to run with her, and she ran faster without any walk breaks. Near the end, I asked, "What do you have left in the tank?" She responded with a hard sprint to finish. She's staying focused on the half marathon, but starting think boldly about a full marathon in her future.
Get a Clue
A few of youjerks dear readers wished me a happy Flag Day, but only two of you actually sent gifts. Jamoosh and Xenia recently sent me these wonderful additions to my boozing toolbox:
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Thanks! These openers should go well with this! Now, the rest of you take heed and remember what's expected of you next year. Cheers!
Akron Marathon Training Week 2:
- Monday was a three-mile recovery run (10:11 pace) to flush out Week 1.
- Wednesday was a four-mile tempo run (8:07 pace).
- Thursday was a three-mile easy run (9:41 pace).
- Friday was an unplanned 2.5-mile run with the Enthusiast (14:04 pace).
- Saturday was a six-mile not-so-easy easy run (9:21 pace) with the Enthusiast biking.
- Sunday was a 12-mile long run (10:05 pace) on the second half of the marathon course.
Staying Focused
The Enthusiast had another great week of training for her first half marathon and started off with a bang this week. The running is starting to get a little easier, as last night's 2.5-miler proved. I pushed my usual Monday recovery run back a day to run with her, and she ran faster without any walk breaks. Near the end, I asked, "What do you have left in the tank?" She responded with a hard sprint to finish. She's staying focused on the half marathon, but starting think boldly about a full marathon in her future.
Get a Clue
A few of you
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Thanks! These openers should go well with this! Now, the rest of you take heed and remember what's expected of you next year. Cheers!
Friday, June 4, 2010
Flashback Friday: What Goes In
I first started to truly think about food's effect on performance after reading a 2005 interview with Sally Jenkins, a Washington Post sports columnist and coauthor of Lance Armstrong's book, It's Not About the Bike.
In the Poynter Institute interview, Jenkins compared athletes performing under pressure to journalists writing under deadline and how the brain functions in high-stress situations. She argued that the brain robs the body of energy in order to think. Therefore, the better shape we're in, the better we'll react to pressure.
A big part of that equation is what we eat.
"Any athlete will tell you that what goes into your body is what comes out, in the performance," Jenkins said.
The interview inspired me to pursue a healthier lifestyle so that I could better deal with the deadlines of my then-new job. Consequently, I started running the next March. (Seriously, read the interview.)
It didn't take me long to latch onto the concept of food as fuel. Running lets you know pretty quickly if what you ate beforehand was a good choice or not.
For instance, beef jerky and Mountain Dew will not take you very far. A better choice would include a mix of complex carbohydrates, sodium and potassium -- like, say, a Fiber One bar and a piece of fruit. And for goodness sake, drink water, not soda pop.
"A marathoner doesn't drink a Coke and eat a glazed doughnut before a race, because he'll collapse," Jenkins said.
Ryan Hall recently wrote about staying hydrated at his blog, suggesting that a glass of water first thing in the morning will give you a jumpstart on your daily hydration needs. He also drinks eight ounces of water before and after a meal to help with digestion. That's a smart way to get your water and help avoid the grumble gut on your run.
I'm pretty good about drinking water throughout the work day, as I have a 32-ounce bottle at my desk. I tend to drink two full bottles before I go home, but then I kind of forget about hydration.
I need to get better about drinking water at home and on the weekends. Eating smarter before a run will always be a battle, which is why I prefer to run before I eat.
Back Talk
Wherein we exchange our water for something a little more appropriate.
The multi-blogged TinaGirl was worried that the Sierra Nevada Summerfest had sullied my enjoyment of this brewery's, uh ... er, brews: "Sierra Nevada is in my very own backyard (well at least on the other end of town) and for a small brewing company they have many different options, so you may not have enjoyed Summerfest enough but there are lots more 'heavy Hitters' to choose from!"
Answer: Never fear. Sierra Nevada has been on my A list for years. I'm always willing to try one of their new creations. The Porter and Stout are still my favorite. The Summerfest was exactly as advertised -- very refreshing. In fact, I had one last night after another bout with Memorial Hill.
On that note, Happy Hour is nearly upon us, teammates. Have a finely brewed weekend. Run well and drink well. Cheers!
In the Poynter Institute interview, Jenkins compared athletes performing under pressure to journalists writing under deadline and how the brain functions in high-stress situations. She argued that the brain robs the body of energy in order to think. Therefore, the better shape we're in, the better we'll react to pressure.
A big part of that equation is what we eat.
"Any athlete will tell you that what goes into your body is what comes out, in the performance," Jenkins said.
The interview inspired me to pursue a healthier lifestyle so that I could better deal with the deadlines of my then-new job. Consequently, I started running the next March. (Seriously, read the interview.)
It didn't take me long to latch onto the concept of food as fuel. Running lets you know pretty quickly if what you ate beforehand was a good choice or not.
For instance, beef jerky and Mountain Dew will not take you very far. A better choice would include a mix of complex carbohydrates, sodium and potassium -- like, say, a Fiber One bar and a piece of fruit. And for goodness sake, drink water, not soda pop.
"A marathoner doesn't drink a Coke and eat a glazed doughnut before a race, because he'll collapse," Jenkins said.
Ryan Hall recently wrote about staying hydrated at his blog, suggesting that a glass of water first thing in the morning will give you a jumpstart on your daily hydration needs. He also drinks eight ounces of water before and after a meal to help with digestion. That's a smart way to get your water and help avoid the grumble gut on your run.
I'm pretty good about drinking water throughout the work day, as I have a 32-ounce bottle at my desk. I tend to drink two full bottles before I go home, but then I kind of forget about hydration.
I need to get better about drinking water at home and on the weekends. Eating smarter before a run will always be a battle, which is why I prefer to run before I eat.
Back Talk
Wherein we exchange our water for something a little more appropriate.
The multi-blogged TinaGirl was worried that the Sierra Nevada Summerfest had sullied my enjoyment of this brewery's, uh ... er, brews: "Sierra Nevada is in my very own backyard (well at least on the other end of town) and for a small brewing company they have many different options, so you may not have enjoyed Summerfest enough but there are lots more 'heavy Hitters' to choose from!"
Answer: Never fear. Sierra Nevada has been on my A list for years. I'm always willing to try one of their new creations. The Porter and Stout are still my favorite. The Summerfest was exactly as advertised -- very refreshing. In fact, I had one last night after another bout with Memorial Hill.
On that note, Happy Hour is nearly upon us, teammates. Have a finely brewed weekend. Run well and drink well. Cheers!
Wednesday, June 2, 2010
My Coaching Career Begins
Nitmos is going to love this post. I have answered the call. I am now a running coach. But for Nitmos's sake, I'm not an "online" running coach, though I may send motivational e-mails and whatnots and whoseits through the Interwebs. No, my coaching will be done in the flesh. (Heheh, dirty.)
What fool would sign on to follow my hair-brained schemes for how to run? Why, the Enthusiast, of course. This past weekend she was inspired to train for her first half marathon. And since I'm the awesomest runner she knows, she asked me to coach her. Yes, she used the word "coach."
Now, I need a whistle. And a beer bump.
The Enthusiast has not been running too much of late, and she recently confessed that she doesn't exactly like to run. However, she does like the challenge of training for and completing races. The half marathon will be her biggest challenge yet. She has decided to tackle the Akron Half Marathon.
I spent yesterday afternoon trying to remember what I did for my first half marathon, compiling different half marathon plans, researching pacing goals based on my protege's most recent 5-K and concocting a 17-week training cocktail. This morning I tweaked the schedule one last time before I sent it off to the Enthusiast, who ran two miles with Coach Viper last night to kick off her training.
This will be an interesting experience. I hope that while I'm trying to motivate my lady that I will also motivate myself to be a good example as I kick off my own training for the Akron Marathon. I know I will have to find a balance between task master and compassionate companion. Screaming and yelling probably won't be very successful.
My main focus is to convince the Enthusiast that she can run 13.1 miles and to remind her that the goal is to finish, period. Time means nothing.
What say you? Leave some words of encouragement. Go!
What fool would sign on to follow my hair-brained schemes for how to run? Why, the Enthusiast, of course. This past weekend she was inspired to train for her first half marathon. And since I'm the awesomest runner she knows, she asked me to coach her. Yes, she used the word "coach."
Now, I need a whistle. And a beer bump.
The Enthusiast has not been running too much of late, and she recently confessed that she doesn't exactly like to run. However, she does like the challenge of training for and completing races. The half marathon will be her biggest challenge yet. She has decided to tackle the Akron Half Marathon.
I spent yesterday afternoon trying to remember what I did for my first half marathon, compiling different half marathon plans, researching pacing goals based on my protege's most recent 5-K and concocting a 17-week training cocktail. This morning I tweaked the schedule one last time before I sent it off to the Enthusiast, who ran two miles with Coach Viper last night to kick off her training.
This will be an interesting experience. I hope that while I'm trying to motivate my lady that I will also motivate myself to be a good example as I kick off my own training for the Akron Marathon. I know I will have to find a balance between task master and compassionate companion. Screaming and yelling probably won't be very successful.
My main focus is to convince the Enthusiast that she can run 13.1 miles and to remind her that the goal is to finish, period. Time means nothing.
What say you? Leave some words of encouragement. Go!
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