Archive for November, 2007

Easy day today …

and it looks like I needed it.  I have run 37 miles the past three days so I  had planned my run this morning as an easy one.  I ran 8:45 pace and struggled to keep things under 140; this tells me that I am a bit tired and need to relax my runs the next few days.  Tomorrow will be another easy 7 miler and then I think I will take Thursday off.  It has been about two weeks of straight running without an off day, so one is due for this 44 year old.

More of the same 140 HR training through the end of November, with a 5 mile race on Thanksgiving day.  I will try to come up with a training plan for Boston that incorporates HADD and slowly increases my HR toward MP HR on my two hard days a week.  Take a look at Andrew’s recent post on this.  I have something similar in mind.

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60 miles last week …

Yup, did 60 miles last week. I finished the week with 7 on Friday, 11 on Saturday and 16 on Sunday. My calf feels good and I feel as if the longer runs are getting me back into shape. I can hold the 140 HR at an 8:10-8:30 pace for 10-11 miles.

My run on Sunday was more of a guess than anything else. My Garmin was on the fritz so I had to run with my old HR monitor. I added a bit onto my 15 miler, that is why I guess 16 was the distance. Whatever the distance, I ran for 2:15:00 and felt good the whole way. I was diligent about keeping the HR under 140. I ended up feeling very good – so good in fact that I put in 10 miles this morning at 138 AVG HR/8:16 pace. Things are definately looking up.

I look forward to another strong week in the high 50 to low 60 mile range. I am looking forward to doing the 5 mile race I signed up for in Nashville. It is called the Boulevard Bolt and my sister says it draws a lot of people; it is definately an event race. I will be interested to see how three weeks in the 50s will work out for this race. Regardless, I am back to enjoying myself and looking long term about my running.

Nice and easy …

This morning I ran an easy 6 miles at 8:30 pace and 137 HR. Not much going on during the run; things felt pretty good and  I tried very hard to run very easy, in part because I have been a bit anxious about my calf. The last two days after my 15 miler my calf was feeling “weird.”   By this, I mean that it felt, at a couple of points during the run like it might cramp up.  During the day on Monday, it also felt tired and fatigued.   All this, had me worried about a recurrence of my calf tear.  But, after this morning, I feel better about it.  I ran very easily and felt nothing.  I think that the long run just had an unexpected impact on the calf muscle – it wasn’t use to putting in a + 2 hour run.

I continue to use the strengthening exercises prescribed by my sports therapist and the stick. This rolly thing really helps to loosen up the muscles. It doesn’t look like much, but I swear by it.

In planning ahead for Boston and thinking about a training regimen, I re-read the internet famous (or is it famous internet) Hadd article. If you haven’t read it, are interested in heart rate training, and marathon training, I would highly recommend it.

So, after another read of Hadd, I’ve decided to incorporate more of his training into my regimen. When I got hurt last February, I was well into the Pfitzinger 55-70 miles a week program.  While the training went well, it took a lot out of me.  I don’t know why, but I felt mentally drained during the latter stretches of the program; I think it was the two a days that were getting too much for me.

The thing about Hadd is that the mileage is done without two a days. I’d rather run longer in one session than worry about getting in two runs in a day. Anyway, I still think I am a couple of years away from running a sub 3:00 marathon and that I just need to keep building my base. Hadd seems to do that pretty well. Once I get back up into the low 50s for a couple of weeks, I will try to add in a long run in the middle of the week.  I think the key is running for more than an hour every day and putting in a 2 1/2 to 3 hour run on Sundays.  Also, I really felt like the 15 milers I did on Wednesdays in the Pfitz program, while grueling, added a lot to my base and mitochondria growth.  That seems to be the key to running a faster marathon.

I hope to put in 10 miles tomorrow.  We’ll see if I can squeeze it in.

Starting to put in more mileage …

The week finished off with an off day on Thursday, a 7 miler on both Friday and Saturday, and then a 15 miler on Sunday.

All of these runs went off without a hitch and my left calf is feeling pretty strong. I did feel it get a little tired the last two miles on Sunday. This caused me a little bit of concern, but this morning’s slow five mile run went well and no lingering problems with my calf.

All of these runs have been at the sub 140 HR range. The mileage for the week was 48.5, up from 45 miles the week before. I will try for 50-52 this week and slowly ramp up to 60 by the end of November. I really think the high mileage is the key to running faster. I just want to make sure I am smart about not overdoing it and keeping the mileage pretty easy. I plan on Boston 2008; hopefully, I will avoid the injury that kept me out of last year’s race.

I plan on keeping the low HR training up until the end of November; I will run a 5 mile race in Nashville, TN over the Thanksgiving break and perhaps a five mile race the weekend before. A friend/colleague of mine has adopted the low HR training method and has asked me to run a 5 mile race the weekend before Thanksgiving. I am thinking of doing it but have not decided. Two races in the span of five days might not be such a great idea. I just don’t know yet.

On a different topic, I tried to watch the Olympic trials marathon on Saturday, but since I have a mac computer I was shut out. I looked like even those people with a windows computer had difficulty logging on. It is really too bad that NBC couldn’t put the marathon on television or work some kind of deal with OLN to cover it. It looked like a great race. The death of Ryan Shay cast a pall over the whole thing; it is hard to believe that an elite 28 year old marathoner could collapse and die at the five mile point. Very sad.

While not finishing in the top 3, local New England runner Nate Jenkins ran a great race. He was followed by other local standouts – the Moulton twins, Casey and Patrick. Great runs by all. Congrats.


November 2007
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What I am reading:

Again to Carthage, Robert L. Parker

Music I am listening to:

LCD Soundsystem, This Happens Gorillaz, Plastic Beach