Back again

Well it's been more than a week since my last post....not sure why I' haven't been into posting more often the last month or so, but I think it may be having an a negative impact on my training and race results.

The last couple of weeks I've been struggling to be consistent and get all my runs and strength training sessions done. I've been trying to figure out why. I have had a cold and stomach flu at different times, so those have been factors, but it's more than that.

While I was training for the half marathon in January, I posted on a daily basis and I think it provided a form of accountability. Also, putting my race goals in writing helped focus me and convince me that I could attain them.

So, I'm committing to posting on a daily basis even if it's just a sentence or two. Stay tuned!

It's official!

I received my latest credit card statement in the mail today and it showed that a payment had been processed for entry into the NYC Marathon...I'm officially in the field...oh yeah!! :)

Not that I was worried really, but you never know what can happen with the verification process. It's just good to know that everything is set. Now all I have to do is wait...and train of course!

Speaking of which, Ian has a very robust schedule for me this week, starting with a 5k today. Usually he gives me a rest day after my Sunday long run, but not this week.

Tomorrow I'll run 9k, then do a 6k track session on Wednesday, followed by 6k on Thursday, 8k Friday and  17k Saturday. Ian had scheduled a rest day for Saturday, but I'm playing poker Saturday night and will be in no condition to run my long run Sunday, so I'll move it up a day.

It's all worth it, especially knowing I'll be running in New York City the first weekend in November. :)

Back on track

This week has been great for training now that I'm home and back into my routine.

Tuesday night I ran 7k at an average pace of 5:00 minutes per kilometre. Wednesday it was 8k at an average pace of 4:47 and yesterday I ran 9k all at 5 minutes per km.

Today I had a great speed run at lunch. It started with 3k at a 5:00 minute per km pace, then it was time to go fast! Four repeats of 100m at a 3:30 pace, followed by 400m at a 4:30 pace. I was surprised at how the short sprints impacted me. After the last repeat I ran 3k at a 5:00 pace, but it took me a good 1.5k to get my heart rate and breathing under control and I could feel the effects of the sprints in my legs.

I'm really getting bored with treadmill running and can't wait for spring. It's still too slippery to run consistently at speed outside and the temperature has not been to my liking for doing my long runs.

The way I see it, there's another 6 or 7 weeks remaining of winter in Ottawa and then I'll be back outside running on a consistent basis. Until then the treadmill will have to do.  

Home Sweet Home

Well I'm back in Ottawa and even though it's minus 27C with the wind chill, it's good to be home. I've missed Anne and the kids, plus my training schedule is FUBAR!

I was trying to play catch-up for my missed run last Thursday due to my delayed flight and sore hamstrings. I never made it. In the end I was able to get in 4 of my 5 scheduled runs, ultimately missing my 9k long run on Sunday. I did get in two good runs while I was away - a 7k on Saturday and an 8k Sunday. Both felt good and helped get rid of the stiffness I had in my hamstrings and gluts.

I'll run 7k tonight and then get back to my lunch-hour training tomorrow. I only have 12 days until my next race, a 5k here in town on the 20th. I've run this particular race a couple of times and it has always snowed on race day, making it difficult to get good footing. My goal is to run the race in under 20 minutes no matter what the conditions.

This week's training includes a speed session on Friday and then I'm back on the track next Wednesday (Anne and I alternate weeks for the track sessions because someone has to be home with the kids). I should be ready to rock on the 20th.

In the home stretch

While my work is just about done, with the race on Saturday, the next next five days are very important to ensuring a succesful result and as important as all the training I've done over the last 9 weeks.

Yesterday was my last longish run, 14k at an average pace of 4:58 per kilometre. Today is a rest day, tomorrow I have an 8k run, a short speed session on Wednesday and an easy 20-minute run Friday to shake out the cobwebs. A far cry from the 63k I ran last week and the 64k the week before, but essential to maintaining my conditioning and preventing me from getting too anxious before the race.

My main focus this week will be to make sure I get enough sleep, eat properly, get my race kit and be ready to go race day.

I fly to Atlanta Wednesday night. I'm staying with my friend Bryan and his wife Madeleine. If the weather is good, we may play golf Thursday, which will help relax me and take my mind off the race for a bit.

Friday I'll drive the two hours south to Warner Robins, the town where the race will take place, check-in to the hotel I have booked, and other than the easy 20-minute jog I have planned, I'll put my feet up, watch some TV and chill. I'll eat a good pasta dinner, hit the hay early and try to get a solid 8 hours of sleep.

So the countdown is on and I can't wait to board the airplane Wednesday night.

No fun!

The juggling of last week's training plan spilled over into Monday of this week.

Sunday I just wasn't feeling very energetic, a bit lethargic in fact, so I pushed my 22k long-run to yesterday morning. It was my last day of Christmas vacation and while I wasn't feeling that great, I got up early and headed out the door. I couldn't afford to miss my last long run before race day.

It was cold and a bit windy, but I was layered appropriately, and by the 5k point, had broken into a good sweat. I shifted gears and upped the pace to 4:50 per km for the next 12k.

As the run progressed, my legs became very heavy, I had difficulty maintaining my pace and my stomach started doing flips at about the 17k mark. I was supposed to run the final 5k at a 5:10 per km pace, but was forced to go much slower as I was afraid a faster pace would result in me either throwing up or filling my shorts!

Let's just say those were five of the most uncomfortable kilometres I think I've ever run. I crept along, fighting waves of nausea and willing myself to put one foot in front of the other. Fortunately I made it home without incident, but spent most of the next few hours on the toilet.

I later learned from Anne that her friend Celine had a severe case of stomach flu and had been up all night vomiting. Maybe I picked something up from her on New Year's Eve. Although I wasn't nearly as sick as she was and by this morning I was feeling much better.

So who knows what I had or where I got it, I'm just glad it seems to be gone and didn't force me to miss any training.

  

Well if he says I can....

Only 12 days until race day....am I ready?

Ian sent weeks 9 and 10 of my training plan yesterday along with a goal time for the half marathon of 1:28:30! 

When I saw those numbers I was a bit surprised and very much overwhelmed. I thought running 1:30 or slightly under that time would be challenging enough, but possible. I have run a 1:34:44 or a 4:30 per km pace for the 21.1km distance. However, Ian expects me to shave more than 6 minutes off my PR and to run each km at between a 4:15 and a 4:10 per km pace...is he nuts?

After reviewing the runs he had planned for me over the next two weeks and fully digesting the goal set for me, I sent Ian an email essentially asking him if he had lost his freakin' mind!

This morning I read his response. He's confident a 1:28 half marathon is well within my reach based on the training I've done to date. In fact, he thinks I'm capable of running faster.

He's asking me to view the race as just another training run. As he points out, while many of the tempo and interval workouts over the last 8 weeks have been challenging and I've had reservations about being able to complete them, I've been successful with each one. Why not the one he has planned for me on January 15th?

I can't really argue with that, I suppose. And after all, he is the coach and professional. I hired him for his expertise and knowledge. 

I'll just have to trust and believe I'm ready to go where I've never gone before!

 

    

Baby it's cold outside!

It was 7:30 am and I was getting ready for my Sunday long run. I was determined to do the entire 20k outside no matter what the weather conditions. 

According to the Weather Channel it was -11C and supposed to climb to a balmy -6C by the afternoon. I figured with the right clothing I'd be just fine. So I layered up, put on my balaclava, toque and off I went at about 8:15 am.

It was cold to start, but by the 2 kilomtere mark I was warming up nicely. Then at the 3k point, when I shifted from a 5:15 per km pace to an even 5 minute pace, the route I had chosen turned north, right into a 5 to 10 km wind.

Have I mentioned that I hate winter?

Anyway the next 7k were a bit frosty, but the sun came out at about the 5k point to help warm things up slightly. The head wind meant I had to work harder to hit and maintain my paces, bit it did feel good to be outside.

Soon I was turning to head home at the 10k mark and with the wind at my back, it was much easier to hit the faster paces the middle part of the run called for - 4:50 per km from the 9 to 11k mark, 4:40 between kms 11 and 13, 4:30 from the 13 to 14k part of the run and then 4:45 from the 14k point to the 17k point. Then it was back to a 5:15 per km pace for the last 3k of the run.

Despite the cold wind, it was a successful training run as I was able to hit and maintain my paces. I also ran a negative split and felt strong doing it, with lots left in the tank at the end.

With only three weeks until race day, I feel confident and look forward to a much deserved rest day tomorrow.

My coach hates me!

I must have done something in the last 32 years to piss-off my long-time friend Ian. And obviously he's taking advantage of his new position as my running coach to pay me back!

Why else would he have me doing a speed session on Christmas Day?

The last two days have been solid training days of 8k each at a pace of just over 5 minutes per kilometre for a total of 41 minutes for each run. And although my legs have been feeling a bit stiff each morning, after each run and accompanying stretching session I've been feeling great!

Today Ian has me scheduled to do another 8kms, but he's added a sinister twist in the form of 2 repeats in the middle of the run broken down as follows: 500m @ 3:45 per km pace, then slowing to a 4:05 per km pace for 500m and finishing with 1km @ a 4:45 per km clip. With no rests or jogs between each set.

So we've finished unwrapping gifts, had breakfast and I'm off to the gym in a few minutes. I suppose the good thing about a Christmas day run is I won't feel guilty stuffing my face with turkey and all the trimmings later!

Enjoy your Christmas!

Paying it forward

I've been running seriously – i.e. training for and competing in races - for almost 4 years. In that time I’ve lost about 25 pounds and feel I’m in the best physical condition of my adult life.

Over that time I’ve shared my running experiences with non-running friends, explaining how in addition to contributing to my overall improved fitness level, running is enjoyable, rewarding and addictive. Most of them usually just laugh, not buying the enjoyment part, and/or say they could never run a marathon.  

However, recently two friends have expressed interest in running. I’ve agreed to help them develop training plans based on my running knowledge and expertise, as limited as it might be.

Glen was the first to jump into running after hearing about my Boston Marathon experience and how I planned to qualify for and run the New York City Marathon next. So, Glen proceeded to enter the NYC via the lottery process…ambitious to say the least…crazy is likely more accurate! 

Tackling a marathon without first running a few other races at 5k and 10k distances and building to a half marathon might be a recipe for disaster. 

So I have Glen training for the Forest City Half Marathon May 1^st in London, Ontario and we’ll try to fit in a shorter distance race sometime in late February or mid-March. And if by some miracle he gets a lottery spot in NYC, we'll develop a plan and race schedule from there.  

You can check out his progress at http://runjoggyrun.blogspot.com/.

Now Glen was in good physical condition before beginning a running regime, playing soccer on a regular basis, eating healthy and he has youth on his side, he’s only 36. In addition, he’s built like a runner - about 5 feet, 10 inches tall and lean. I’m confident with some consistent training and barring any injuries, he’ll be able to turn in a 1:40 or under time in May.

Now my other friend, Dave, is a different story!

I’d describe him as the polar opposite of Glen. He’s 50, out of shape, loves his beer and would rather watch most sports on TV in a pub than participate. However, he has played many sports in the past, is athletic and I feel has potential.

He's not planning to run a marathon, but I believe he’s motivated to get himself back in shape and sees running as a way to do that. My master plan is to build him up to running a 5k race in the spring or early summer and then a half marathon in the fall. 

And while I think he may be a bit overwhelmed by the thought of running 21.1 kilometres now, if he commits to the process I know he can do it....now I just have to get him to buy in! 

   

  

Another building block

I ran 8k again today. Nothing too strenuous, 2k@5:10, 4k@4:45 and 2k@5:10.

I mixed up the incline throughout the run, getting up to a 3 percent grade a few times. It felt good and alternating the incline like that, I believe, makes the run more realistic, like running outside. It should help build some leg strength, not as much as running hills, but it will contribute to my overall success in January.

As I said, it wasn't a tough run, but every kilometre counts.

It will be interesting to see if Ian alters what he had planned for my training plan over the next two weeks, given I missed two runs this week due to a cold. In the past if I missed a training run, I usually just let it go and didn't try to make it up later on. I'm not sure if Ian will suggest doing that or alter his original plan.

Tomorrow I have a 17km long run to get in. I plan to run the first 9K outside as the paces aren't fast and I should be able to maintain them even on the snowy sidewalks. Then I'll go inside and complete the last 8k on a treadmill as there are stretches where I'll need to run at a 4:30 per km pace.

So despite a bit of a set back this week with a cold, I'm feeling confident that I'm on track to run a 1:30 or faster half marathon in a few weeks.

Ah Rest Day

Tomorrow is a day off. I'm looking forward to it. After my screw up with Tuesday's run, my legs have been a bit sore. Today's 7k run helped get rid of some of the stiffness and combined with a great post-run stretching session, I'm feeling good. However, a day of rest will be good.

The plan calls for 7k on Saturday, followed by 14k on Sunday. I'm planning to run with a friend on Sunday over a hilly route, so that should be interesting.

Next week coach Ian has me running 6 consecutive days so that will be challenging!

Overall my training with Ian has been great and I'm confident I'll be ready for the half in mid-January.

http://robinspacers.org/museum/

Maybe I need glasses!

So yesterday was day one of my fifth week training with my coach Ian, the long-time friend I mentioned in my first post. Anyway, Ian sends me a new training schedule every two weeks and it covers a two-week time frame. So Sunday I received a plan that goes from December 6th to December 19th.

Mondays are usually a rest day. So yesterday, Tuesday, was the first run for the new two-week plan. Anyway, I copied the run onto a piece of paper and headed off to the gym at lunch to get in my run. I pin the runs on a bulletin board in front of one of the treadmills in the gym at work to help me remember what I'm supposed to run for that day. Many of the runs Ian provides have varying paces over various distances, especially the interval runs he usually schedules on Tuesdays, and it can be difficult to remember all the intervals, paces etc....well at least for me it is!

And as you might expect the runs have been getting progressively harder as my training progresses and race day gets closer.

So yesterday I was a bit anxious about what I perceived as a tough interval run. Anyway, things started off fine and as anticipated, it got difficult, but I managed. I did, however, think Ian was pushing me just a bit too hard!

Following the run I showered and head back to work, definitely felling the run in my legs. It was only when I got home after work and was logging my run into my spread sheet that I realized I had actually run the Tuesday, December 14th run, not the December 7th run! No wonder it was so hard!

Lately, as the words on my computer screen become increasingly difficult to read and I find myself holding newspapers, magazines and books farther from my face than I used to, I've been wondering if the time to get glasses was fast approaching.

Based on this experience, perhaps that time has come!