Thank you all for the kind wishes last week. The wedding festivities started Friday, with last-minute details sewn up, checking into our swanky hotel suite, and then our rehearsal and dinner at Stone Mad Pub in the Gordon Square area of Cleveland. My planned 20-miler that morning got bumped from the schedule.
The Big Day went off so amazingly well (sorry, Nitmos), and the Enthusiast and I had so much fun. We could not have been happier with how all our planning turned out. It was such a great day.
Hopefully, more than three hours of Greek and just the regular kind of dancing made up for some missed runs last week. As it was, my 20-miler was completed yesterday evening, as the 80-degree heat subsided and the sun went down.
The Towpath is a spooky place when night falls. Thankfully, a full moon provided some light to see by, especially helpful to avoid running into others enjoying a moonlit jaunt on the path.
I kept worrying about the wildlife that frequent the area. I mean, how bad would it suck to get clobbered by a bounding deer in the latter stages of a 20-miler?
I was hoping to finish the run in less than four hours, but some fatigue between miles 15 and 18 dashed those plans. However, my last mile and a half totally rocked the Casbah.
Just 11 days until the Akron Marathon. I'm as ready as I'm going to be.
Showing posts with label long slow awesomeness. Show all posts
Showing posts with label long slow awesomeness. Show all posts
Tuesday, September 13, 2011
Tuesday, August 9, 2011
Getting Passed, Not Getting Passed
Less than three miles to go. Three voices enter earshot and steadily get louder as the men pass me like a Formula 1 car passes a peddle cart. I used them as motivation to pick up the pace as long as I could see them, and then my watch beeped.
My delayed long run of 10 miles proved to be a good way to start the week, despite compressing my schedule for this week. I employed a ratio of 10 minutes running to 30 seconds walking throughout my 103-minute session. My focus was on quick foot turnover, striving for four steps or more each second.
I got some stares with my Invisible Shoes, and I also got a slight abrasion between the big and second toes on my right foot. (Most likely from a pebble that lodged itself between the strap and my toe webbing, but it's fine today.) The Towpath was a bit puddle strewn, and I enjoyed watching others play dodge'em while I plowed right through the water.
After my turnaround, I saw three long and lean young guys racing effortlessly toward me. I had a feeling I'd be seeing them again.
The evening was fairly cool. The recent rain had pulled the moisture out of the air. This was my longest run of the year so far. I felt good as I passed Szalay's farm on target for my goal time with three miles to go.
Where the Towpath borders a series of sweet corn fields, and the sounds of predatory birds and gun shots fill the air, my premonition was verified. The three men flew past me again.
While I was pleased to note that my footfalls were nearly in rhythm with theirs, they still floated by me like I was walking. After a few minutes of trying to keep pace with them, I was walking, as my watch alerted me to my 30-second break.
It was nice having that extra motivation to pick up the pace, and thankfully a new impetus arrived. Shortly after my walk break ended, I heard some heavy breathing behind me. My racing instinct engaged, and my pace surged.
Thinking about it now, I remember this same scenario happened in reverse on my way outbound at nearly the same place on the Towpath. An older gentleman was walking ahead of me as I approached, and he suddenly started running and darted away from me. My walk break soon arrived, and I lost him for good. Now, it was my turn to return the favor ... to whoever was behind me.
My pursuer's breathing was loud and labored. No way was that going to pass me. The evening shadows fell in a way that allowed me to see a good 10 feet behind me without looking. The mouth breather wasn't close enough to see, nor would he ever be.
We approached a gaggle of women walkers. I gathered my composure and said loud and cheerfully, "Passing on your left." No hint of exhaustion was in my voice. After I passed the four walkers, no hint of the heavy breather was behind me. I dared not look back.
I exited the Towpath and started the climb up to where my car was parked. I removed my huaraches when I reached the smooth sandstone sidewalks of Peninsula, Ohio. The previous week's training finally was done.
Tuesday, September 7, 2010
Laboriously Slacking Off
Last week was supposed to be my last big week. Instead, slacking off prevailed. Perhaps that was apparent in my lack of posting last week. After the Buckeye Half Marathon, I just didn't have the motivation to go out and kick ass last week.
Akron Marathon Training Week 14:
- Wednesday was a nine-miler that put me in the 700 club (9:31 pace).
- Sunday's 20-miler served as penance for all the missed miles, which meant five miles at an easier effort, five miles at marathon pace, five miles at tempo effort and the last five miles back at marathon pace (9:11 pace).
I recently found out that Christopher McDougall and Amby Burfoot will be speaking at the pasta party the night before the race. I might actually go for once.
Finally, thank you, Julie, for the blogging award. I so deserve all the accolades, but I don't know if my blog is "beautiful" per se.
Monday, August 9, 2010
Enter the 20-Miler
My plan for Sunday's long run seemed like a lot of fun, in theory. The easiest way to log the long miles around here is to trudge up the Towpath Trail and back for whatever mileage, but I get bored with the same flat terrain. To spice things up, I decided to take a slight detour on the Buckeye Trail for my first of three 20-milers of this training cycle.
My pace was in the mid- to high-9:00s for the first six miles, as I ran from Szalay's farm to just past the Boston Store on the Towpath. From the Boston Store, I broke off the Towpath to the Buckeye Trail to Pine Lane, about eight miles out and back, through single-track trails and steep hills. Then I returned to the saving graces of the flat Towpath back to my starting point.
After the Buckeye Trail portion of my run, my pace dropped off considerably. And by that time, the temperature had reached the 80s. I struggled on those final six miles as my water supply ran scarce, but my training week ended well.
Akron Marathon Training Week 10:
- Monday's barefoot five-mile recovery run quickly flushed out Week 9 (9:42 pace).
- Thursday's breathless 7.5-miler was supposed to be Wednesday's nine-miler (10:41 pace).
- Friday's barefoot, easy but still-out-of-breath four-miler was supposed to happen Thursday (10:05 pace).
- Saturday made me feel better with a 10.7-mile run through West Akron (9:22 pace).
- Sunday was my first 20-miler (20.5, actually) of the year (11:11 pace).
Monday, August 2, 2010
Cheering on the Lunatics
Yesterday morning, the Enthusiast and I decided to be a mobile support crew for the Burning River 100.
I had 18 miles on deck, and we had a busy day ahead. It just made sense to start my run at the Memorial Parkway trail head for the Towpath, which is a mile from our apartment and just happened to be where one of the last aid stations was for the 100-mile race.
We were down there by 7:30 a.m. The runners we saw had been running for 27 and a half hours -- about 95 miles. Sadly, most of them looked better than I would look when I finished my meek three-hour run.
For the first six miles, we saw dozens of runners and cheered on each one as they trudged along. That first hour of my run felt like nothing. Those ultra-runners provided a huge dose of perspective and a powerful boost of motivation, along with a great distraction.
The Enthusiast helped me stay on pace for the final miles as she biked along. My bonked 18-miler in Week 7 is just a faded memory.
Akron Marathon Training Week 9:
- Tuesday was a five-mile recovery run to exorcise Week 8 and my longest barefoot run to date (9:30 pace).
- Thursday's race pace run was an eight-miler in the hippy shoes, another milestone (8:56 pace).
- Friday was an easy four miles in my new shoes (9:50 pace).
- Saturday was a tough nine-miler on the final leg of the Burning River course (11:03 pace).
- Sunday's 18-miler was aforementioned (10:37 pace).
- Total Miles: 151 miles (21 runs)
- Highest Weekly: 44 miles (40, if Sunday doesn't count)
- Average Weekly: 37 miles
- Average Pace: 10:04.27 per mile
- Longest/Fastest Run: 16 miles @ 10:14 pace
- The Monthly Dif: +32 miles (119 miles in June)
Monday, May 10, 2010
Return to Double Digits
My 10-miler ... 00ps! ... make that 12-miler last night marked my first double-digit run since hell I don't even know. It also put me back into the 20-mile range for the week, which is only about 6.5 miles shy of what I need to average per week to average 20 weekly miles for the year. I also crossed 3,000 recorded lifetime miles. (I didn't log my miles my first year of running in 2006.)
The weekend got off to a debilitating start with a powerful four-pack during a Cavs win on Friday, which left me reeling the next morning, canceling my planned five-miler. Sunday quickly slipped away with Mother's Day festivities, but I was determined to complete my long run.
I planned a 10-miler, but I didn't plan my route very well. I eyeballed the Akron Marathon route and decided I'd run down my new favorite hill to the Towpath and follow the race course back home. "Yeah, that looks to be about 10 miles," I thought, as I threw on some appropriate clothing for the chilly night. I expected to be gone for an hour and 40 minutes.
By the time I got into Sand Run, I knew I had misjudged the distance. I had already been running for 50 minutes, and I knew I had at least six miles to go. Turned out to be more like seven. However, I felt surprisingly fresh and spry.
My quads felt a bit wrecked after I tried to wreck them by starting my run on the massive downhill, but I managed to keep my turnover fast by focusing on my form (bent knees, short strides). A couple of the later miles I timed were in the 9-9:30 range, and my overall average pace was 9:55 per mile.
Although the route turned out to be a hair over 12 miles, it was a great run and a solid marathon simulator. The Memorial Parkway hill is longer and about as steep as the Howard Street hill, and the route back home contains some of the toughest parts of the race, climbing out of the valley.
The weekend got off to a debilitating start with a powerful four-pack during a Cavs win on Friday, which left me reeling the next morning, canceling my planned five-miler. Sunday quickly slipped away with Mother's Day festivities, but I was determined to complete my long run.
I planned a 10-miler, but I didn't plan my route very well. I eyeballed the Akron Marathon route and decided I'd run down my new favorite hill to the Towpath and follow the race course back home. "Yeah, that looks to be about 10 miles," I thought, as I threw on some appropriate clothing for the chilly night. I expected to be gone for an hour and 40 minutes.
By the time I got into Sand Run, I knew I had misjudged the distance. I had already been running for 50 minutes, and I knew I had at least six miles to go. Turned out to be more like seven. However, I felt surprisingly fresh and spry.
My quads felt a bit wrecked after I tried to wreck them by starting my run on the massive downhill, but I managed to keep my turnover fast by focusing on my form (bent knees, short strides). A couple of the later miles I timed were in the 9-9:30 range, and my overall average pace was 9:55 per mile.
Although the route turned out to be a hair over 12 miles, it was a great run and a solid marathon simulator. The Memorial Parkway hill is longer and about as steep as the Howard Street hill, and the route back home contains some of the toughest parts of the race, climbing out of the valley.
Monday, March 1, 2010
A Long Slow Slog Down Quick Road
During my mile-less running week, I officially shit-canned the Shamrock 15-K, a race that immediately ascended to one of my favorites after I ran it for the first time last year. The course is brutally hilly but beautifully set in the Cuyahoga Valley National Park.
Of the 9.3 miles, about two of them are on relatively flat ground, the bulk of the course involves a steep three-mile descent into the Cuyahoga River valley on Quick Road and a malicious climb back up on Northampton Road.
Aside from the topography, it's a wonderful run, full of pretty scenery with ravines, trees, snow-covered fields, bounding deer and the occasional flock of wild turkeys. Since I would not be racing this course this Sunday, I decided to run it yesterday. But at a decidedly slower pace than last time.
Quick Road is steep, winding and narrow. I love driving on this road, but running on it when it was not blocked off for the race felt a little dicey. Thankfully, it is not a heavily traveled road and the few cars I encountered tracked widely around me, perhaps to avoid being blinded by my fluorescent yellow and orange running gear.
My goal for the run was to keep my stride short and focus on turn-over. With the steep ups and downs, that wasn't difficult. However, when the terrain leveled and I had the urge to speed up, I caught myself trying to lengthen my stride instead taking faster steps.
At times my mind would flash back to last year's race: Martini and I flying down Quick Road, the man and woman who kept yo-yoing me on the hills on Northampton and finally the man in the sleeveless windbreaker who didn't pass with authority. It's a shame I'm going to miss the race this year.
Running the course by myself gave me time to appreciate the scenery. There were times I was wanted to stop and take pictures -- and if my phone's battery weren't dying, I would have.
On Akron-Peninsula Road, during the stretch between Quick and Northampton, I spotted three deer running in a field off to my right, they made a wide S-curve and then two of them bounded across the road about 100 feet ahead of me.
The third one must have gotten distracted because I spotted it darting around some trees. I worried that it too would bolt across the road as soon as I got to where the other two had crossed. I looked to my left and saw one of the two way up on the hill, looking down. Soon I would have to climb a similar incline.
Occasionally, while driving to work in this same area, I'll see a turkey walking by the side of the road. Usually, they're pretty scrawny, not something you'd want to plop on the table for Thanksgiving dinner. However, as I was plodding up Northampton, I spied a whole flock--about a dozen in number--of turkeys in front of a house. All of these big birds looked meaty and scrumptious. Alas, I passed them by, though, not without the temptation to give chase.
I finished the run at just over 10 minutes per mile. I felt strong after the long climb and probably could have pushed my pace a little more. But after not running since the Sunday before, I didn't want to push my luck. My calves and thighs are sore today, though in a good way.
Thus ended February. Here is last month's statistical rundown:
Of the 9.3 miles, about two of them are on relatively flat ground, the bulk of the course involves a steep three-mile descent into the Cuyahoga River valley on Quick Road and a malicious climb back up on Northampton Road.
Aside from the topography, it's a wonderful run, full of pretty scenery with ravines, trees, snow-covered fields, bounding deer and the occasional flock of wild turkeys. Since I would not be racing this course this Sunday, I decided to run it yesterday. But at a decidedly slower pace than last time.
Quick Road is steep, winding and narrow. I love driving on this road, but running on it when it was not blocked off for the race felt a little dicey. Thankfully, it is not a heavily traveled road and the few cars I encountered tracked widely around me, perhaps to avoid being blinded by my fluorescent yellow and orange running gear.
My goal for the run was to keep my stride short and focus on turn-over. With the steep ups and downs, that wasn't difficult. However, when the terrain leveled and I had the urge to speed up, I caught myself trying to lengthen my stride instead taking faster steps.
At times my mind would flash back to last year's race: Martini and I flying down Quick Road, the man and woman who kept yo-yoing me on the hills on Northampton and finally the man in the sleeveless windbreaker who didn't pass with authority. It's a shame I'm going to miss the race this year.
Running the course by myself gave me time to appreciate the scenery. There were times I was wanted to stop and take pictures -- and if my phone's battery weren't dying, I would have.
On Akron-Peninsula Road, during the stretch between Quick and Northampton, I spotted three deer running in a field off to my right, they made a wide S-curve and then two of them bounded across the road about 100 feet ahead of me.
The third one must have gotten distracted because I spotted it darting around some trees. I worried that it too would bolt across the road as soon as I got to where the other two had crossed. I looked to my left and saw one of the two way up on the hill, looking down. Soon I would have to climb a similar incline.
Occasionally, while driving to work in this same area, I'll see a turkey walking by the side of the road. Usually, they're pretty scrawny, not something you'd want to plop on the table for Thanksgiving dinner. However, as I was plodding up Northampton, I spied a whole flock--about a dozen in number--of turkeys in front of a house. All of these big birds looked meaty and scrumptious. Alas, I passed them by, though, not without the temptation to give chase.
I finished the run at just over 10 minutes per mile. I felt strong after the long climb and probably could have pushed my pace a little more. But after not running since the Sunday before, I didn't want to push my luck. My calves and thighs are sore today, though in a good way.
Thus ended February. Here is last month's statistical rundown:
- Total Miles: 46 miles (9 runs)
- Highest Weekly: 24 miles
- Average Weekly: 11.5 miles
- Average Pace: 10:25.18 per mile
- Longest/Fastest Run: 9 miles, 10:13 pace
- The Monthly Dif: -7 miles (53 miles in January)
Monday, November 9, 2009
Failure to Suck
After weeks of weekend ineptitude, I finally got my sorry rump a-running this past weekend. Twice, even. Hip-hip-hooray! I failed to suck at maintaining my mileage. I was even surprisingly fast.
My pace has been somewhere around 8:45-9:15 minutes per mile in the past few weeks. On Saturday afternoon, I set out for a brisk four-miler, attempting to really push it faster. My upper thighs were barking by the third mile. Apparently, they had lost their holiday cheer. I finished with a decent 8:45 pace, but far from the land speed record I was sure I was breaking.
Sunday's eight-miler was a whole other story. This was my first long run in a month. I figured I'd start slow and finish as fast as I could. I expected somewhere around 9:30-10 minutes per mile. I hit my first mile at 9:03 and felt good. Then I kept getting faster.
My thighs were barking again by the fourth mile, but my pace was not suffering. During the seventh mile, I even slowed down to talk to The Enthusiast, who was out for her first five-miler, but I still managed an 8:23 mile (the same speed as my sixth mile). I crushed the eighth mile at 7:51 for an overall time of 1:06:42 (8:20 per mile).
Nothing like a strong long run to get me motivated again. Now let's see if I can keep it up.
My pace has been somewhere around 8:45-9:15 minutes per mile in the past few weeks. On Saturday afternoon, I set out for a brisk four-miler, attempting to really push it faster. My upper thighs were barking by the third mile. Apparently, they had lost their holiday cheer. I finished with a decent 8:45 pace, but far from the land speed record I was sure I was breaking.
Sunday's eight-miler was a whole other story. This was my first long run in a month. I figured I'd start slow and finish as fast as I could. I expected somewhere around 9:30-10 minutes per mile. I hit my first mile at 9:03 and felt good. Then I kept getting faster.
My thighs were barking again by the fourth mile, but my pace was not suffering. During the seventh mile, I even slowed down to talk to The Enthusiast, who was out for her first five-miler, but I still managed an 8:23 mile (the same speed as my sixth mile). I crushed the eighth mile at 7:51 for an overall time of 1:06:42 (8:20 per mile).
Nothing like a strong long run to get me motivated again. Now let's see if I can keep it up.
Tuesday, September 8, 2009
Laborious Last Long'un
ON LABOR DAY, a long run because Sunday was hungover after a wedding Saturday. Not as many benefits from the 10-miler the day before as the schedule says. But a 20-miler is a 20-miler. And it was a good one.
The plan was a simulation of sorts. The run broken down into two eight-milers and a four-miler. The first eight would be at 10:10 per mile, the second at 9:55 per mile and finish with four all out. Close only counts in horseshoes and hand grenades, and Labor Day is a day for horseshoes, if not hand grenades.
The first eight took a little longer than planned at 10:32 per mile. The second was held up on account of a notoriously too-long mile, which made for an overall 10:00 mile pace, but my biker companion met up with me after a four-mile run and helped keep me on target. The final four was pretty solid at 9:26 a mile. Confidence built.
Two days before, 10 hill bent miles done to the tune of another negative split. A surprise when the second half featured the doomsday hill. A vicious climb from Merriman Valley up the winding Portage Path to the house that rubber built. The Bastard Garman Hill looks paltry as I pass by. You don't scare me.
Now preparations for the Buckeye Half Marathon this weekend. Only one run of quality for the week with the final session of Yasso 800s on Thursday. Two recovery sessions to keep the legs loose before they are turned loose.
The plan was a simulation of sorts. The run broken down into two eight-milers and a four-miler. The first eight would be at 10:10 per mile, the second at 9:55 per mile and finish with four all out. Close only counts in horseshoes and hand grenades, and Labor Day is a day for horseshoes, if not hand grenades.
The first eight took a little longer than planned at 10:32 per mile. The second was held up on account of a notoriously too-long mile, which made for an overall 10:00 mile pace, but my biker companion met up with me after a four-mile run and helped keep me on target. The final four was pretty solid at 9:26 a mile. Confidence built.
Two days before, 10 hill bent miles done to the tune of another negative split. A surprise when the second half featured the doomsday hill. A vicious climb from Merriman Valley up the winding Portage Path to the house that rubber built. The Bastard Garman Hill looks paltry as I pass by. You don't scare me.
Now preparations for the Buckeye Half Marathon this weekend. Only one run of quality for the week with the final session of Yasso 800s on Thursday. Two recovery sessions to keep the legs loose before they are turned loose.
Monday, August 31, 2009
Ruling All Sorts of Your Face
I was worried that my mistakenly too fast eight-mile race pace tempo on Saturday would hurt my 16-miler on Sunday. Nope, just back to back negative splits that totally kicked your teeth in.
I didn't mean to run so fast on Saturday. I was aiming to negative split the second half after running at 9:10 mile pace during the first four miles. After the first mile, I promised myself I would practice not starting too fast. I eased up a bit, but my second mile was still too fast. In fact, the only mile that was at pace was the third mile, which is almost all uphill and steeply so for the final half of that mile.
I knew I would have to kill it on the way back to negative split. In doing so, I logged what may have been my fastest mile on Sand Run at 7:53. I finished the second half of the run two minutes faster than the first.
[Drunkard's note: I am purposefully ignoring the potential problem of not being able to recognize my proper pace.]
Despite my legs feeling pretty good on Sunday, I was worried that those too fast miles the day before would catch up to me in short order. I decided to take it easy for the first 10 miles and attempt a negative split by pretending the final six miles were the final 10-K of the marathon.
I was loping along at about 10-10:30 per mile before picking up the pace. I eased my pace to 9:44 for the 10th mile and then ratcheted down to 9:15 and stuck between that and 8:58 until the last mile when I decided to flame out at 8:30. My second half split was more than six minutes faster than the first half.
This is my last buildup week before Akron. My mileage will peak at 43 miles with Sunday's 20-miler. Next week is the Buckeye Half Marathon, and after that I just need to stay healthy until Sept. 26. The days are just packed.
I didn't mean to run so fast on Saturday. I was aiming to negative split the second half after running at 9:10 mile pace during the first four miles. After the first mile, I promised myself I would practice not starting too fast. I eased up a bit, but my second mile was still too fast. In fact, the only mile that was at pace was the third mile, which is almost all uphill and steeply so for the final half of that mile.
I knew I would have to kill it on the way back to negative split. In doing so, I logged what may have been my fastest mile on Sand Run at 7:53. I finished the second half of the run two minutes faster than the first.
[Drunkard's note: I am purposefully ignoring the potential problem of not being able to recognize my proper pace.]
Despite my legs feeling pretty good on Sunday, I was worried that those too fast miles the day before would catch up to me in short order. I decided to take it easy for the first 10 miles and attempt a negative split by pretending the final six miles were the final 10-K of the marathon.
I was loping along at about 10-10:30 per mile before picking up the pace. I eased my pace to 9:44 for the 10th mile and then ratcheted down to 9:15 and stuck between that and 8:58 until the last mile when I decided to flame out at 8:30. My second half split was more than six minutes faster than the first half.
This is my last buildup week before Akron. My mileage will peak at 43 miles with Sunday's 20-miler. Next week is the Buckeye Half Marathon, and after that I just need to stay healthy until Sept. 26. The days are just packed.
Monday, August 3, 2009
Through a Wall
An oral history of the final stages of a 20-miler:
"How do you feel?" my biker companion asked me around Mile 16.
"Keh," I grunted.
"Do you feel OK?" my biker companion asked me around Mile 17.
"Geh," I gasped.
"Way to pick up the pace. How are feeling?" my biker companion asked me around Mile 18.
"Fah," I whispered.
"You're doing great," my biker companion said around Mile 19.
"Than," I huffed.
The first 10 miles on Sunday felt great. The next five miles even felt pretty good, considering I had run a 10-mile tempo run the day before (9:09 per mile; 47:04/44:22 negative split). Then, the run got hard. Very hard.
Miles 15-18 nearly broke me. I could feel my legs getting heavier with each step. It didn't help that a short stretch of the Towpath had recently been paved with asphalt, and I swear my feet were sticking to it. Every rise was a battle.
Shortly before the 18th mile marker, a pebble found its way into my shoe after I got off another paved section of the path to run in the grass (the majority of the Towpath is crushed limestone). I stopped to remove the bastard at the next bench. I didn't want to get back up.
I felt like I was running 20 miles -- after 10 miles the day before. I felt like I was running the most I'd ever run in a week, which is exactly what I was doing. I felt beat.
After removing the pebble, I had to climb up an underpass ramp. My biker companion went ahead of me to maintain momentum. I mumbled to myself like a crazy person as I charged uphill, exhaling short guttural syllables that at one time had been words.
Night was falling fast, and I did not want to be in the middle of a park in the dark. I reached the top of the incline and picked up my pace for the home stretch. Words returned to me, and I realized that was my wall.
The end of the run did not feel as triumphant as my 18-miler two weeks ago. Although my final mile felt strong, I was spent. I finished with a positive split second half (1:42:05/1:44:21). I was disappointed about falling off pace during the final 10 miles, but the overall pace was still within my goal range.
This is another step-down week before the Summer Un-Solstice Challenge on Aug. 15.
"How do you feel?" my biker companion asked me around Mile 16.
"Keh," I grunted.
"Do you feel OK?" my biker companion asked me around Mile 17.
"Geh," I gasped.
"Way to pick up the pace. How are feeling?" my biker companion asked me around Mile 18.
"Fah," I whispered.
"You're doing great," my biker companion said around Mile 19.
"Than," I huffed.
The first 10 miles on Sunday felt great. The next five miles even felt pretty good, considering I had run a 10-mile tempo run the day before (9:09 per mile; 47:04/44:22 negative split). Then, the run got hard. Very hard.
Miles 15-18 nearly broke me. I could feel my legs getting heavier with each step. It didn't help that a short stretch of the Towpath had recently been paved with asphalt, and I swear my feet were sticking to it. Every rise was a battle.
Shortly before the 18th mile marker, a pebble found its way into my shoe after I got off another paved section of the path to run in the grass (the majority of the Towpath is crushed limestone). I stopped to remove the bastard at the next bench. I didn't want to get back up.
I felt like I was running 20 miles -- after 10 miles the day before. I felt like I was running the most I'd ever run in a week, which is exactly what I was doing. I felt beat.
After removing the pebble, I had to climb up an underpass ramp. My biker companion went ahead of me to maintain momentum. I mumbled to myself like a crazy person as I charged uphill, exhaling short guttural syllables that at one time had been words.
Night was falling fast, and I did not want to be in the middle of a park in the dark. I reached the top of the incline and picked up my pace for the home stretch. Words returned to me, and I realized that was my wall.
The end of the run did not feel as triumphant as my 18-miler two weeks ago. Although my final mile felt strong, I was spent. I finished with a positive split second half (1:42:05/1:44:21). I was disappointed about falling off pace during the final 10 miles, but the overall pace was still within my goal range.
This is another step-down week before the Summer Un-Solstice Challenge on Aug. 15.
Monday, July 13, 2009
Flashback Monday?
Team BHI apologizes for the unannounced outage on Flashback Friday, a day you so anxiously await. However, my services were needed elsewhere.
Coincidentally, my Thursday track session provided perfect fodder for a flashback, and so you will get it today. Rest easy, fans of failure. There are some lowlights ahead just for you.
I have returned to using a track I ran at for most of last year, and that return has meant seeing some old friends. The past two Thursdays, I have had to share the lanes with a youth track team, a rather varied team that ranges from I'd guess 7 to 13 years old. And it's the same coaches who specialize in cluttering the open lanes and inspiring vituperate rants from this runner.
Thursday's schedule called for eight repeats of 400 meters at sub-1:40 (6:42 per mile). The track team was running short repeats on the first curve in lanes 1-5, and some other kids who seemed to just be watching milled about the other lanes. There were also a lot of walkers using the track. The crowded lanes and hot sun made for a particularly draining workout.
My first five intervals probably looked more like sine waves than laps around a track. As I started my intervals in Lane 5, I had to swing wide around the team and then swing back in to avoid the other people using the outer lanes. I torched the first 400 and managed to hit my pace on the first three repeats.
But then, I started to falter. I grew tired and hot. My recovery laps became slower and slower, and my water breaks lasted longer. The team's practice seemed to draw to an end, as the kids ran cool-down drills in the infield. Two of the of my last three intervals were on pace, for an overall average of 1:38.5 per 400 meters (6:34 per mile). Considering the crowd and heat, I'll take it.
And now the statistical rundown:
I think I'll try arriving at the track later, to avoid the bulk of the track team's practice. Since I'm seeing my old track friends, perhaps this week I'll run into a certain crimson crusader.
Weekend Restart
The remainder of my weekend consisted of an eight-miler at marathon race pace on Saturday and a 16-miler on Sunday. I pretended to be smart and carried my water bottle on both runs and mowed down more Jolly Ranchers during my long run. I ran at 9:06 per mile on Saturday and 9:32 per mile on Sunday -- pretty solid for me. I have felt good these past two weekends, as my mileage has continued to climb. Today will be a welcome recovery run.
I hope you all ran well and drank well this weekend. Cheers!
Coincidentally, my Thursday track session provided perfect fodder for a flashback, and so you will get it today. Rest easy, fans of failure. There are some lowlights ahead just for you.
I have returned to using a track I ran at for most of last year, and that return has meant seeing some old friends. The past two Thursdays, I have had to share the lanes with a youth track team, a rather varied team that ranges from I'd guess 7 to 13 years old. And it's the same coaches who specialize in cluttering the open lanes and inspiring vituperate rants from this runner.
Thursday's schedule called for eight repeats of 400 meters at sub-1:40 (6:42 per mile). The track team was running short repeats on the first curve in lanes 1-5, and some other kids who seemed to just be watching milled about the other lanes. There were also a lot of walkers using the track. The crowded lanes and hot sun made for a particularly draining workout.
My first five intervals probably looked more like sine waves than laps around a track. As I started my intervals in Lane 5, I had to swing wide around the team and then swing back in to avoid the other people using the outer lanes. I torched the first 400 and managed to hit my pace on the first three repeats.
But then, I started to falter. I grew tired and hot. My recovery laps became slower and slower, and my water breaks lasted longer. The team's practice seemed to draw to an end, as the kids ran cool-down drills in the infield. Two of the of my last three intervals were on pace, for an overall average of 1:38.5 per 400 meters (6:34 per mile). Considering the crowd and heat, I'll take it.
And now the statistical rundown:
- Intervals:
8 x 400 meters - Goal pace: Sub-1:40 per interval (6:42 per mile)
- Lap 1: 1:28.81 (5:54 per mile)
- Lap 2: 1:38.25 (6:34 per mile)
- Lap 3: 1:36.06 (6:26 per mile)
- Lap 4: 1:43.31 (6:54 per mile) FAIL
- Lap 5: 1:43.06 (6:54 per mile) FAIL
- Lap 6: 1:39.05 (6:38 per mile)
- Lap 7: 1:41.78 (6:46 per mile) FAIL
- Lap 8: 1:37.72 (6:30 per mile)
- Average pace: 1:38.5 (6:34 per mile)
- Total distance: 5.7 miles
I think I'll try arriving at the track later, to avoid the bulk of the track team's practice. Since I'm seeing my old track friends, perhaps this week I'll run into a certain crimson crusader.
Weekend Restart
The remainder of my weekend consisted of an eight-miler at marathon race pace on Saturday and a 16-miler on Sunday. I pretended to be smart and carried my water bottle on both runs and mowed down more Jolly Ranchers during my long run. I ran at 9:06 per mile on Saturday and 9:32 per mile on Sunday -- pretty solid for me. I have felt good these past two weekends, as my mileage has continued to climb. Today will be a welcome recovery run.
I hope you all ran well and drank well this weekend. Cheers!
Monday, May 18, 2009
Seven Days until Showdown
After my interval bailout last week, I redeemed myself Saturday with 800-meter repeats and a slow-ass 10-mile long run on Sunday. I have already matched my April mileage with two weeks to go. And not to disappoint, I sent you into the weekend with a big fat red FAIL, and now I welcome you this week with the same.
The statistical rundown:
Sunday's long run was sluggish. I loped along slowly at 10:28 per mile for the first five miles, thinking I would pick it up on the return trip. Only when I turned around did I discover I'd been running with a tailwind. I ran slowly back, but with a stronger effort, averaging a 10:25 pace for the entire 10 miles.
Congrats to all the Booze Hound finishers of the Cleveland Marathon and to Sarah who BQ'd. It was a perfect day to race, which figures since I didn't run and it rained the last two times I did. But I'm not bitter.
The statistical rundown:
- Intervals: 6 x 800 meters
- Goal pace: 7:19-7:39 per mile
- Lap 1: 3:39.62 (7:21 per mile)
- Lap 2: 3:50.17 (7:43 per mile) FAIL
- Lap 3: 3:44.29 (7:31 per mile)
- Lap 4: 3:46.88 (7:35 per mile)
- Lap 5: 3:52.93 (7:47 per mile) FAIL
- Lap 6: 3:43.17 (7:29 per mile)
- Average pace: 7:35 per mile
- Total distance: 6.2 miles
Sunday's long run was sluggish. I loped along slowly at 10:28 per mile for the first five miles, thinking I would pick it up on the return trip. Only when I turned around did I discover I'd been running with a tailwind. I ran slowly back, but with a stronger effort, averaging a 10:25 pace for the entire 10 miles.
Congrats to all the Booze Hound finishers of the Cleveland Marathon and to Sarah who BQ'd. It was a perfect day to race, which figures since I didn't run and it rained the last two times I did. But I'm not bitter.
Monday, March 23, 2009
Looking for the Turning Point
The funk has swamped me these past couple months. From what I've read around the bloggerwebs, many of you have felt the same way. Since the middle of January, I've been rutted in a pattern of a decent running week followed by a deplorable running week.
So as:
Instead of terrible running, there was Terrible beer. My pacing was faster and I tallied my highest mileage of the year. I experimented with sockless running to moderate success. I planned four runs and by golly I ran four times.
The major hiccup has been my weekend running. For various reasons, I didn't run on the Saturday or Sunday of most of those low weeks. This weekend, I ran on both days.
Saturday was track time:
It's too early to say I've turned a corner, but it's never too early to brag.
So as:
- Week of Jan. 19: 18 miles (five runs)
- Week of Jan. 26: 11 miles (two runs)
- Week of Feb. 2: 16 miles (two runs, one race)
- Week of Feb. 9: three miles (one run)
- Week of Feb. 16: 20 miles (four runs)
- Week of Feb. 22: nine miles (two runs)
- Week of March 2: 21 miles (two runs, one race)
- Week of March 9: seven miles (two runs)
- Last week: 22 miles (four runs)
Instead of terrible running, there was Terrible beer. My pacing was faster and I tallied my highest mileage of the year. I experimented with sockless running to moderate success. I planned four runs and by golly I ran four times.
The major hiccup has been my weekend running. For various reasons, I didn't run on the Saturday or Sunday of most of those low weeks. This weekend, I ran on both days.
Saturday was track time:
- Intervals: 4 x 800 meters
- Goal pace: 7:19-7:39 per mile
- Lap 1: 3:41.3 (7:25 per mile)
- Lap 2: 3:48.08 (7:39 per mile)
- Lap 3: 3:42.76 (7:27 per mile)
- Lap 4: 3:46.03 (7:35 per mile)
- Average pace: 7:31 per mile
- Total distance: 4.4 miles
It's too early to say I've turned a corner, but it's never too early to brag.
Monday, February 9, 2009
Race Report: Ice Capades
The Frostbite Prediction Run was Saturday, held in the same location as last year -- and even the same distance (that's 5-K, Vanilla). And just like last year, despite the significantly warmer weather (hello, shorts), the race course was covered in snow, ice and slush.
A prediction run is where the winner is the person who comes closest guessing his finish time. Last year, I knew the guy who won; he nailed his prediction exactly. He was 15 seconds off this year, and didn't even crack the top 20. That's how close you have to be.
During the race, no timing devices are allowed. That means no watches, no Garmins, no heart rate monitors, no GPS devices, no sun dials and no music players. You techno geeks would be screwed.
As you can guess, your splits are not called out. The race organizers even covered up the one side of the clock so that you couldn't see the time until after you crossed the finish. So unless you can calculate your pace by looking at the position of the sun, you have to go by feel.
Last week, I predicted 27:40. That meant I had to run comparatively slow for a 5-K. The ice was almost a blessing because it slowed me down. And thankfully, I forgot to bring my YakTrax. Despite all that, I was still 50 seconds too fast. However, that is my closest prediction yet.
Catching Up
After being sick this week and not being able to run, I had no mileage until Friday, when I ran three miles to knock off the rust. I ran the race Saturday. And then, Sunday I ran a 10-miler, my first double-digit mileage of the year. Sixteen miles in three days? No sweat.
Beerwine
This weekend, I tried Dogfish Head's Red & White, a Belgian-style wheat beer fermented with Pinot Noir juice. It has what Bud Light would call "drinkability," but what would Bud Light know about that?
The Red & White has a very fruity undertone, as you might expect from a beer brewed with orange peel and wine grape juice, but at 10 percent ABV it also has punch. I would love to have it again, but it's a tad costly (as most limited brews are). I paid $12.99 for a 750 ml bottle.
A prediction run is where the winner is the person who comes closest guessing his finish time. Last year, I knew the guy who won; he nailed his prediction exactly. He was 15 seconds off this year, and didn't even crack the top 20. That's how close you have to be.
During the race, no timing devices are allowed. That means no watches, no Garmins, no heart rate monitors, no GPS devices, no sun dials and no music players. You techno geeks would be screwed.
As you can guess, your splits are not called out. The race organizers even covered up the one side of the clock so that you couldn't see the time until after you crossed the finish. So unless you can calculate your pace by looking at the position of the sun, you have to go by feel.
Last week, I predicted 27:40. That meant I had to run comparatively slow for a 5-K. The ice was almost a blessing because it slowed me down. And thankfully, I forgot to bring my YakTrax. Despite all that, I was still 50 seconds too fast. However, that is my closest prediction yet.
Catching Up
After being sick this week and not being able to run, I had no mileage until Friday, when I ran three miles to knock off the rust. I ran the race Saturday. And then, Sunday I ran a 10-miler, my first double-digit mileage of the year. Sixteen miles in three days? No sweat.
Beerwine
This weekend, I tried Dogfish Head's Red & White, a Belgian-style wheat beer fermented with Pinot Noir juice. It has what Bud Light would call "drinkability," but what would Bud Light know about that?
The Red & White has a very fruity undertone, as you might expect from a beer brewed with orange peel and wine grape juice, but at 10 percent ABV it also has punch. I would love to have it again, but it's a tad costly (as most limited brews are). I paid $12.99 for a 750 ml bottle.
Monday, August 4, 2008
Killing It
Not that my pace will shock and awe any of you (especially if you beat my time by a half hour), but my 20-miler felt about as amazing as a 20-miler can feel. The weather was perfect: not too hot or muggy. There was a decent breeze. And through the first 16 miles, I was killing it. My LSD goal pace is between 9:22 and 10:22, and my pace for 16 was 10:17. The last four miles were challenging, bogging me down to 11:45 pace. However, this was by far the best 20-miler I've ever run. I finished at 3:31:37 (10:35).
Recovery
Aside from feeling good throughout the run, I also recovered pretty danged fast. I may have been inching along directly following, but after some naproxen, some stretching, a new move, a cold shower and some rest, I was bounding up stairs just a couple hours later.
The new move came from the latest Runner's World, which arrived at my door Friday. Though I've had very little time to read it, one thing caught my eye (which sadly I can't seem to find online yet) about long run recovery. I only skimmed enough to get the gist, which was after your run lie on your back and prop up your legs flat against a wall for 10 minutes to let the fluids drain. I'm not ready to proclaim this the new gospel, but I'll be trying this move again.
Opening Guns
This week, you're all expecting some smack talk between Vanilla and I regarding this challenge. Instead, we've decided to run a clean campaign as we approach our respective Aug. 9 races. Sorry, but I will not be making any more references to his lacking intellect. I will not talk about my historically minute edge (as in, two to four of them) over his best times. I won't even mentioned how Vanilla hasn't even toughened up and entered a marathon so that we can actually compare that fourth major distance. So, if it's a snarky back-and-forth you're looking for, well, you're just going to have to go elsewhere.
Recovery
Aside from feeling good throughout the run, I also recovered pretty danged fast. I may have been inching along directly following, but after some naproxen, some stretching, a new move, a cold shower and some rest, I was bounding up stairs just a couple hours later.
The new move came from the latest Runner's World, which arrived at my door Friday. Though I've had very little time to read it, one thing caught my eye (which sadly I can't seem to find online yet) about long run recovery. I only skimmed enough to get the gist, which was after your run lie on your back and prop up your legs flat against a wall for 10 minutes to let the fluids drain. I'm not ready to proclaim this the new gospel, but I'll be trying this move again.
Opening Guns
This week, you're all expecting some smack talk between Vanilla and I regarding this challenge. Instead, we've decided to run a clean campaign as we approach our respective Aug. 9 races. Sorry, but I will not be making any more references to his lacking intellect. I will not talk about my historically minute edge (as in, two to four of them) over his best times. I won't even mentioned how Vanilla hasn't even toughened up and entered a marathon so that we can actually compare that fourth major distance. So, if it's a snarky back-and-forth you're looking for, well, you're just going to have to go elsewhere.
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