This site is GONE. Forget it -- it's not coming back. I decided to keep all of my little sites on one platform so I packed this one up and moved it to WordPress.
Check out the new look, new theme and new everything else, here. I even changed the name from something... well, dumb, to "Racing The Clock."
Clever, huh?
Nevertheless, we moved. See you over at the new site.
Thursday, May 08, 2008
Sunday, May 04, 2008
Alas...
... 2:44:33 for sixth place. It was a pure strength run. Put your head down, pump your arms and grit your teeth... nothing glamorous or sexy as evidenced from the blood that filled my right shoe from some sort of cut. Blood and sweat would be the cliched phrase on the poster of this one.
I had nothing from the start and I realized it was going to be a battle on Saturday night when my other calf (the left one) started spasming uncontrollably. That meant the right calf/ankle/Achilles shook non-stop and had been submerged in ice and water since Wednesday got a partner to join the party.
The good part is that I got tough. I was strong and I didn't waste anything even though it was disheartening to note that I ran 5 miles in 26:38 just seven days ago. About 10k into the marathon I knew last week's good 5 wasn't going to translate.
Shit.
It would have been nice to have run this marathon last weekend when I had calves and hamstrings, but the world does not start and stop on the condition of my limbs. Plus, I also made a tactical error by not running with the leaders early, but what are you going to do?
Next time out I'll run 2:34.
Anyway, here's what I learned:
I am not a downhill runner... well, actually, I am. I'm just not a down-mountain runner. I guess the name of this race - The Pocono Mountains Marathon - should have been a giveaway about the type of terrain. It was definitely a beater.
It's probably a good idea to run the first part of the marathon somewhat aggressively. My pace drops at 20ish miles anyway, and I run positive splits. Therefore, three or four minutes faster for the first 10 probably wouldn't hurt... I guess I'll have to experiment with it because, frankly, I don't mind getting tough over the last miles of the race.
My strength was good (great, actually), but I could probably get away with fewer miles per week if I substitute it with more traditional speed-style work. The big mileage weeks help with recovery, though, and are much more fun.
This was the most difficult course I have run -- the downhills were extreme and they were followed by lots of ups that weren't long, but were challenging. Tactically, the course was much more difficult than Boston.
Some year I ought to run a cruise-fest like Chicago. I need a fast time before I get too old.
My taper was good. Actually, aside from the injury (yes, I'm calling it an injury now), the mix was damn-near perfect.
I should have run with the leaders instead of sitting back to warm into it. Did I mention that before? I should have run 2:34 (2:29 if healthy) today. That was a big tactical error. My inclination was to be aggressive and I sat back -- in retrospect it was unwise, though I don't know if the back of my legs could have handled the pace for long.
Michael Wardian is a bit of a bad ass.
OK. I like running and I like being in shape so I'm going to keep training hard. Being really fit is very enjoyable. Plus, there is a certain cache with being a marathoner/vegetarian/fitness dude. Is it an identity? I guess so. There are worse things to be. Truth be told I enjoy the competition, discipline and sacrifice. I like the fact that I earn things -- in a bourgeoisie and privileged kind of way.
So, I might race a bit through the summer (specifically the 5-miler in York in late July/early August. I also plan on running a 50k in D.C. in early September as an over-distance training run for the Harrisburg Marathon in November.
It's about time I nail one of these damn races.
splits:
1 - 6:18 (too slow)
2 - 6:24 (made the decision to sit back)
3 - 5:34 (short)
4 - 7:17 (long)
5 - 6:17 (eh)
6 - 6:08 (warming up)
7 - 6:13 (my calves started to spasm)
8 - 6:12
9 - 5:30 (HUGE downhill)
10 - 5:54 (solid)
11 - 5:58 (OK)
12 - 6:00 (solid)
13 - 6:06 (found a rhythm)
14 - 6:10 (OK)
15 - 5:56 (good)
16 - 5:48 (worked hard here)
17 - 6:21 (calves gave up and went to the bar)
18 - 6:17 (uphill at the marker)
19 - 6:25 (uphill)
20 - 6:19 (up and burnt)
21 - 6:34 (up and numb)
22 - 6:34 (ibid)
23 - 6:45 (ibid)
24 - 6:45 (last uphill)
25 - 6:30 (nothing left)
26 - 6:38 (all I had, which was nothing)
.2 - 1:29 (on the track - slowest quarter ever)
I had nothing from the start and I realized it was going to be a battle on Saturday night when my other calf (the left one) started spasming uncontrollably. That meant the right calf/ankle/Achilles shook non-stop and had been submerged in ice and water since Wednesday got a partner to join the party.
The good part is that I got tough. I was strong and I didn't waste anything even though it was disheartening to note that I ran 5 miles in 26:38 just seven days ago. About 10k into the marathon I knew last week's good 5 wasn't going to translate.
Shit.
It would have been nice to have run this marathon last weekend when I had calves and hamstrings, but the world does not start and stop on the condition of my limbs. Plus, I also made a tactical error by not running with the leaders early, but what are you going to do?
Next time out I'll run 2:34.
Anyway, here's what I learned:
So, I might race a bit through the summer (specifically the 5-miler in York in late July/early August. I also plan on running a 50k in D.C. in early September as an over-distance training run for the Harrisburg Marathon in November.
It's about time I nail one of these damn races.
splits:
1 - 6:18 (too slow)
2 - 6:24 (made the decision to sit back)
3 - 5:34 (short)
4 - 7:17 (long)
5 - 6:17 (eh)
6 - 6:08 (warming up)
7 - 6:13 (my calves started to spasm)
8 - 6:12
9 - 5:30 (HUGE downhill)
10 - 5:54 (solid)
11 - 5:58 (OK)
12 - 6:00 (solid)
13 - 6:06 (found a rhythm)
14 - 6:10 (OK)
15 - 5:56 (good)
16 - 5:48 (worked hard here)
17 - 6:21 (calves gave up and went to the bar)
18 - 6:17 (uphill at the marker)
19 - 6:25 (uphill)
20 - 6:19 (up and burnt)
21 - 6:34 (up and numb)
22 - 6:34 (ibid)
23 - 6:45 (ibid)
24 - 6:45 (last uphill)
25 - 6:30 (nothing left)
26 - 6:38 (all I had, which was nothing)
.2 - 1:29 (on the track - slowest quarter ever)
Thursday, May 01, 2008
Big knot
My calf is tight. Really tight. The outer edges of my foot feel tight, too. But the good thing is that it doesn't feel as bad as it did last night and by bad I mean tight -- really tight.
Nevertheless, I ran five miles in 30:15 this morning and everything worked well. Actually, and maybe this is just my head telling me things, I feel like it all loosened up a bit 20 minutes into the run.
Even better, I seem to be responding to the regular icing sessions of the calf and ankle area. Hopefully, my chiropractor can break up all the tightness and scar tissure during tomorrow morning's A.R.T. appointment. After that, it's more ice and some relaxing in the hotel pool tomorrow evening.
Anyway, I'm still going to go after it on Sunday. The weather is shaping up to be nearly perfect and I've worked too damn hard for too long to let it go over some tightness and soreness. Fortunately, my hips or calves haven't stopped me from working out well, so if I can get through this I'll take a little time off...
But I'll be back out there this summer. Count on it.
Here's the taper week so far:
Monday, April 28
10 miles in 64:29 - in a steady downpour. Felt kind of tired from Sunday's hard effort.
Tuesday, April 29
8 miles in 48:43 - tried to do some harder tempos but didn't have it.
Wednesday, April 30
7 miles in 44:58 - easy
Thursday, May 1
5 miles in 30:15 - easy even though my calf and ankle we tight as hell last night and this morning. I'm getting friendly with the ice.
Nevertheless, I ran five miles in 30:15 this morning and everything worked well. Actually, and maybe this is just my head telling me things, I feel like it all loosened up a bit 20 minutes into the run.
Even better, I seem to be responding to the regular icing sessions of the calf and ankle area. Hopefully, my chiropractor can break up all the tightness and scar tissure during tomorrow morning's A.R.T. appointment. After that, it's more ice and some relaxing in the hotel pool tomorrow evening.
Anyway, I'm still going to go after it on Sunday. The weather is shaping up to be nearly perfect and I've worked too damn hard for too long to let it go over some tightness and soreness. Fortunately, my hips or calves haven't stopped me from working out well, so if I can get through this I'll take a little time off...
But I'll be back out there this summer. Count on it.
Here's the taper week so far:
Monday, April 28
10 miles in 64:29 - in a steady downpour. Felt kind of tired from Sunday's hard effort.
Tuesday, April 29
8 miles in 48:43 - tried to do some harder tempos but didn't have it.
Wednesday, April 30
7 miles in 44:58 - easy
Thursday, May 1
5 miles in 30:15 - easy even though my calf and ankle we tight as hell last night and this morning. I'm getting friendly with the ice.
Wednesday, April 30, 2008
Sunday, April 27, 2008
All that's left is the taper (1 week to go)
It’s funny how running 100 miles in seven days leaves one feeling like he didn’t do a damn thing. I guess that feeling comes from a lack of long runs and doubles, which can make a weekly mileage total climb.
Nevertheless, after cutting to 70 percent of my last week’s total I checked in for the penultimate week of the training cycle with an even 100. Shoot, I remember when that was hard.
Now the hard part will be cutting back even more, staying sharp and preparing to run 5:50s pace for 26.2. I’ve done the work, now I just have to pull it off.
Anyway, here’s the first taper week.
Monday, April 21
15 miles in 1:39:39
Tuesday, April 22
15 miles in 1:33:32
splits:
1st 5 - 32:00
2nd 5 - 31:37
3rd 5 - 29:54
Wednesday, April 23
15 miles in 1:34:57
Thursday, April 24
15 miles in 1:37:39
Friday, April 25
1st run: 11 miles in 64:10 -- first 5 in 27:54
2nd run: 3 miles in 20:27
Saturday, April 26
11 miles in 70:18
Splits:
1st 5 – 31:14
2nd 6 – 35:44
Sunday, April 27
15 miles in 1:28:30
2.5 miles up, 5 miles in 26:38, 7.5 down
100 miles for the week.
Here's the mileage I put in for this marathon: 93, 94, 90, 114, 120, 100, 109, 125, 103, 106, 126, 124, 125, 133, 131, 140, 100. That's all I could do.
Nevertheless, after cutting to 70 percent of my last week’s total I checked in for the penultimate week of the training cycle with an even 100. Shoot, I remember when that was hard.
Now the hard part will be cutting back even more, staying sharp and preparing to run 5:50s pace for 26.2. I’ve done the work, now I just have to pull it off.
Anyway, here’s the first taper week.
Monday, April 21
15 miles in 1:39:39
Tuesday, April 22
15 miles in 1:33:32
splits:
1st 5 - 32:00
2nd 5 - 31:37
3rd 5 - 29:54
Wednesday, April 23
15 miles in 1:34:57
Thursday, April 24
15 miles in 1:37:39
Friday, April 25
1st run: 11 miles in 64:10 -- first 5 in 27:54
2nd run: 3 miles in 20:27
Saturday, April 26
11 miles in 70:18
Splits:
1st 5 – 31:14
2nd 6 – 35:44
Sunday, April 27
15 miles in 1:28:30
2.5 miles up, 5 miles in 26:38, 7.5 down
100 miles for the week.
Here's the mileage I put in for this marathon: 93, 94, 90, 114, 120, 100, 109, 125, 103, 106, 126, 124, 125, 133, 131, 140, 100. That's all I could do.
Sunday, April 20, 2008
As fit as I'm gonna be (2 weeks to go)
I have been told that an athlete cannot improve his fitness in two weeks time. Actually, some have suggested that it takes three or four weeks for someone to improve their fitness.
I don't know... it sounds like those people know what they're talking about.
As a result of this information, I did my last long run of the Pocono Mountain Marathon cycle today. With just two weeks to go I figured it was a good idea to pile it on one last time.
Though one cannot gain fitness in just two weeks, they sure as hell can lose it. So even though I'm finished with the long runs and the hard work is pretty much done, I can't just let myself go and go into a full-blown taper. Oh no. Instead, most of the next two weeks will be filled with easy, medium-length runs, fewer doubles and more strides.
Hell, I might even jump into a race to see how fast I can go.
But the main goals for the next two weeks is to not get hurt, maintain my strength and fitness, and to rest up.
Easy, huh?
Monday, April 14
1st run - 18 miles in 1:52:49
2nd run - 5 miles in 34:06
Last 7 days - 132
Tuesday, April 15
1st run - 19 miles in 2:03:01
2nd run - 4 miles in 26:53
Last 7 days - 132
Wednesday, April 16
17 miles in 1:50:51
Last 7 days - 126
Thursday, April 17
1st run - 18 miles in 1:55:39
2nd run - 5 miles in 33:15
Last 7 days - 127
Friday, April 18
18 miles in 1:57:44
Last 7 days - 129
Saturday, April 19
15 miles in 1:39:08
Last 7 days - 126
Sunday, April 20
21 miles in 2:14:05
Last 7 days: 140
140 breaks my all-time record for miles in a week.
Mileage weeks for 2008: 93, 94, 90, 114, 120, 100, 109, 125, 103, 106, 126, 124, 125, 133, 131, 140
I don't know... it sounds like those people know what they're talking about.
As a result of this information, I did my last long run of the Pocono Mountain Marathon cycle today. With just two weeks to go I figured it was a good idea to pile it on one last time.
Though one cannot gain fitness in just two weeks, they sure as hell can lose it. So even though I'm finished with the long runs and the hard work is pretty much done, I can't just let myself go and go into a full-blown taper. Oh no. Instead, most of the next two weeks will be filled with easy, medium-length runs, fewer doubles and more strides.
Hell, I might even jump into a race to see how fast I can go.
But the main goals for the next two weeks is to not get hurt, maintain my strength and fitness, and to rest up.
Easy, huh?
Monday, April 14
1st run - 18 miles in 1:52:49
2nd run - 5 miles in 34:06
Last 7 days - 132
Tuesday, April 15
1st run - 19 miles in 2:03:01
2nd run - 4 miles in 26:53
Last 7 days - 132
Wednesday, April 16
17 miles in 1:50:51
Last 7 days - 126
Thursday, April 17
1st run - 18 miles in 1:55:39
2nd run - 5 miles in 33:15
Last 7 days - 127
Friday, April 18
18 miles in 1:57:44
Last 7 days - 129
Saturday, April 19
15 miles in 1:39:08
Last 7 days - 126
Sunday, April 20
21 miles in 2:14:05
Last 7 days: 140
140 breaks my all-time record for miles in a week.
Mileage weeks for 2008: 93, 94, 90, 114, 120, 100, 109, 125, 103, 106, 126, 124, 125, 133, 131, 140
Sunday, April 13, 2008
Almost there (3 weeks to go)
Typically, the final full week of marathon training is something I call "Blast Week." That's where I pile on as much work as possible -- miles, speed, everything. I don't know if it's something the elites and their coaches prescribe, but I did (by accident) before the 1998 Boston and it worked out really well so it stuck.
Later that year I did an all-time best 131 miles before the notorious Marine Corps bomb out (splits: first 21 - 1:55; last 5.2 - 1:07) that I topped off with a 57:18 10-mile race. Needless to say I had just one gear in that race.
I suspect I have one gear now, too, but between traveling for work and other distractions, it will be tough to pile on as much work as I have been doing.
But that doesn't mean I won't try.
What the hell? What do I have to lose.
Monday, April 7
22 miles in 2:25:15
Last 7 days: 134
Tuesday, April 8
1st run: 17 miles in 1:50:11
2nd run: 6 miles in 39:20
Last 7 days: 135
Wednesday, April 9
1st run: 18 miles in 1:57:08
2nd run: 5 miles in 33:36
Last 7 days: 140
Thursday, April 10
1st run: 17 miles in 1:50:15
2nd run: 5 miles in 33:07
Last 7 days: 140
Friday, April 11
16 miles in 1:44:52
Last 7 days: 134
Saturday, April 12
18 miles in 1:59:18
Last 7 days: 132
Sunday, April 13
7 miles in 45:50
Last 7 days: 131
Later that year I did an all-time best 131 miles before the notorious Marine Corps bomb out (splits: first 21 - 1:55; last 5.2 - 1:07) that I topped off with a 57:18 10-mile race. Needless to say I had just one gear in that race.
I suspect I have one gear now, too, but between traveling for work and other distractions, it will be tough to pile on as much work as I have been doing.
But that doesn't mean I won't try.
What the hell? What do I have to lose.
Monday, April 7
22 miles in 2:25:15
Last 7 days: 134
Tuesday, April 8
1st run: 17 miles in 1:50:11
2nd run: 6 miles in 39:20
Last 7 days: 135
Wednesday, April 9
1st run: 18 miles in 1:57:08
2nd run: 5 miles in 33:36
Last 7 days: 140
Thursday, April 10
1st run: 17 miles in 1:50:15
2nd run: 5 miles in 33:07
Last 7 days: 140
Friday, April 11
16 miles in 1:44:52
Last 7 days: 134
Saturday, April 12
18 miles in 1:59:18
Last 7 days: 132
Sunday, April 13
7 miles in 45:50
Last 7 days: 131
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