I've almost forgotten what normal is like. It's been almost seven weeks since I've been able to follow my normal routine. I traveled to & from California for 3 weeks. We brought a grandchild with us when we returned and that was a month ago. I've loved it all but it does present challenges when it comes to keeping routines and routines help me get my exercising done.
On top of that I've been dealing with a family member's health crisis for nearly 2 weeks. This has included emergency room trips and hospital visits and at home crises. I'm still working on this.
But, despite all, Wednesday I had a nice resistance workout. Thursday (yesterday) was a totally different day. With 2 visitors coming to 2 different airports, my exercise day was ruined. I got up a 2:45 am (yes 2:45 am not a typo!) and drove to Boston and back with one arrivee. My wife pick up the other. I was back home at about 1pm. Traffic and fog slowed us a bit. I admit that exercise was possible when I returned but the reunion with loved ones and my fatigue convinced me to take a day off. I don't take many. I stayed up until nearly my usual bedtime so I was pretty tired. On top of that I had a couple of adult beverages. I didn't know how I was going to feel this morning.
I decided to alter my usual protocol. Normally I do resistance training on Friday. But, I decided to run. The basement was in use as a bedroom and I really felt like a run was my best option. The upcoming marathon takes precedent right now. So I headed out the door tired but happy to feel the cool air.
The first couple of miles were a bit of a struggle but as usual my legs pulled me through. After the 1st steep hill climb I started to feel better. By the time I got to about mile 8 I was as good as new (okay I exaggerate a bit LOL). I crossed paths with a young woman who was obviously a training hard. She had great form and her determination going uphill was inspiring (even if she was on the wrong side of the road). I had to laugh at the 2 guys in the big truck who honked at her. I mean, did they really think she would be even remotely interested in 2 big overweight, scruffy-looking, middle-aged, need a bath, shave, and a haircut bums? Get real!!
I finished my 12 miles feeling quite strong. My confidence got a boost and I was, and still am, grateful for my two good legs.
Friday, July 30, 2010
Tuesday, July 27, 2010
Marathon Training - Lovely Morning For A Run
After a day of golf and an abbreviated resistance workout I was eager to run this morning. I did wonder a bit about how I'd feel after the long run on Sunday. I love to run on Sunday because the traffic is lighter but it doesn't give me as much rest before my regular Tuesday run. No problem, though!
It was 63 degrees when I hit the pavement this morning. And, there was a nice cooling breeze. Ah, the difference it made. It was so nice I ran right by my water stop. No need when it's nice and cool. 12 miles seems so short after the long weekend run. I can't say my legs had completely forgotten Sunday's run but they didn't protest much and I really enjoyed the run this morning, with a couple of exceptions.
Right around the mid-point of the course, where the road is narrowest and traffic the heaviest, a big man in a big car drove right at me and I had to jump off the road toward the ditch. I don't know if it was on purpose or not although my immediate reaction was that it was intentional. He was looking right at me. I also had a guy in a red truck making a right hand turn without looking right. It's typical for people turning right to do this. I've learned over the years to look at the driver. I stopped because I could see he was unprepared for an encounter with me. Since it was obvious (I hope) that he might have run over me had I not been alert I'm hoping he learned a lesson.
On the other hand I had several drivers wave good morning to me when they stopped to let me pass. I always enjoy that. A lot. As a bonus I saw 2 other runners this morning. One was ahead of me that I was unable to catch before he turned onto a different route than I was taking (He was pretty fast too!). The other was a friendly young lady going in the direction I had just come from. She was pretty cheery! And why not? It was a lovely morning for a run.
It was 63 degrees when I hit the pavement this morning. And, there was a nice cooling breeze. Ah, the difference it made. It was so nice I ran right by my water stop. No need when it's nice and cool. 12 miles seems so short after the long weekend run. I can't say my legs had completely forgotten Sunday's run but they didn't protest much and I really enjoyed the run this morning, with a couple of exceptions.
Right around the mid-point of the course, where the road is narrowest and traffic the heaviest, a big man in a big car drove right at me and I had to jump off the road toward the ditch. I don't know if it was on purpose or not although my immediate reaction was that it was intentional. He was looking right at me. I also had a guy in a red truck making a right hand turn without looking right. It's typical for people turning right to do this. I've learned over the years to look at the driver. I stopped because I could see he was unprepared for an encounter with me. Since it was obvious (I hope) that he might have run over me had I not been alert I'm hoping he learned a lesson.
On the other hand I had several drivers wave good morning to me when they stopped to let me pass. I always enjoy that. A lot. As a bonus I saw 2 other runners this morning. One was ahead of me that I was unable to catch before he turned onto a different route than I was taking (He was pretty fast too!). The other was a friendly young lady going in the direction I had just come from. She was pretty cheery! And why not? It was a lovely morning for a run.
Sunday, July 25, 2010
Marathon Training - Hard Day
I took yesterday off to participate in a golf tournament at the invitation of a friend. I thought it might do me some good. Maybe it did but I couldn't tell by my run today.
My plan was to go 19 miles with my brother & training partner. He's hurting and can't run (worries me). So, undaunted, I headed out alone this morning. It was a decent day that got better (clouds & a nice breeze) as I went until about 13-14 miles when I started fading. When I got to the turn for 19 miles instead of 17.5 I changed my plans. I was feeling too low and dehydrated. The 17.5 mile finish has a water stop. It made a huge difference. Next attempt at 19 will have to include a water drop before hand. I could carry water but the prospect is not appealing to me.
I finished but I was tired and not feeling as well as I had 2 Sundays ago when we ran the same route. I'm hoping that staging a water stop will prevent a repeat. The good news is I got a taste of how it's going to feel at the end of the marathon. I'll have to have my head on straight.
My plan was to go 19 miles with my brother & training partner. He's hurting and can't run (worries me). So, undaunted, I headed out alone this morning. It was a decent day that got better (clouds & a nice breeze) as I went until about 13-14 miles when I started fading. When I got to the turn for 19 miles instead of 17.5 I changed my plans. I was feeling too low and dehydrated. The 17.5 mile finish has a water stop. It made a huge difference. Next attempt at 19 will have to include a water drop before hand. I could carry water but the prospect is not appealing to me.
I finished but I was tired and not feeling as well as I had 2 Sundays ago when we ran the same route. I'm hoping that staging a water stop will prevent a repeat. The good news is I got a taste of how it's going to feel at the end of the marathon. I'll have to have my head on straight.
Friday, July 23, 2010
Much better day.
What a difference a day makes! I had an excellent workout this morning. It didn't feel like it would be when I got up. But, once I got going it kept getting better. Sir Isaac Newton was right!
I am also wondering if the small vodka I had at about 9pm helped. Long run scheduled for tomorrow. I'll find out. Just had another tonight! LOL
I am also wondering if the small vodka I had at about 9pm helped. Long run scheduled for tomorrow. I'll find out. Just had another tonight! LOL
Thursday, July 22, 2010
Marathon Training - Middles
Pretty good workout yesterday, but not great because I felt a bit worn out. Just not a great day. It happens. Good run this morning due primarily to the really nice cool (relatively) weather. I ran 12 miles at a moderate pace and it got me to thinking about this part of training. I'm right about in the middle of my training for the upcoming marathon. It has been about 2.5 months since Vermont City where I ran half as part of a 2 person relay with my brother. It was a really great day for us. And now I'm about 2.5 months from the upcoming marathon in October.
It's a lot like the middle of a race. The beginning of race (and training) is full of adrenalin. The excitement of the moment is such that you actually have to hold back a bit so you don't give up too much too early. The end of the race, on the other hand is filled with the excitement of finishing. I liken it to the horse smelling the barn. Somehow at the end a race, most people perk up a bit and find something extra to carry them to the finish. Training is similar. As race day gets close, your fitness is peaking and your excitement is building as you anticipate the big day. But, the middle is, well, the middle. The excitement of the start is over. You're tired. The end is still too far away to get excited about. In a race, often, there is no crowd support. Training, too, is mundane. All of your home support has grown accustomed to your training. All there is to do is run. This is when you have dig down and find that something that keeps you going.
For me, visualizing my race when I'm running helps. Pep talks with my training partner really help. He inspires me with his great attitude and resolve. And, of course, like a lot of people, recording my progress helps. Writing this blog helps as well. Especially when I hear from a reader.
So, I'm looking forward to getting closer and having the excitement build. I'm hoping to remain injury free. I'll be at 20 mile training runs soon and that's a milestone that will help. Marathon training is tough, for me anyway, during the middles.
It's a lot like the middle of a race. The beginning of race (and training) is full of adrenalin. The excitement of the moment is such that you actually have to hold back a bit so you don't give up too much too early. The end of the race, on the other hand is filled with the excitement of finishing. I liken it to the horse smelling the barn. Somehow at the end a race, most people perk up a bit and find something extra to carry them to the finish. Training is similar. As race day gets close, your fitness is peaking and your excitement is building as you anticipate the big day. But, the middle is, well, the middle. The excitement of the start is over. You're tired. The end is still too far away to get excited about. In a race, often, there is no crowd support. Training, too, is mundane. All of your home support has grown accustomed to your training. All there is to do is run. This is when you have dig down and find that something that keeps you going.
For me, visualizing my race when I'm running helps. Pep talks with my training partner really help. He inspires me with his great attitude and resolve. And, of course, like a lot of people, recording my progress helps. Writing this blog helps as well. Especially when I hear from a reader.
So, I'm looking forward to getting closer and having the excitement build. I'm hoping to remain injury free. I'll be at 20 mile training runs soon and that's a milestone that will help. Marathon training is tough, for me anyway, during the middles.
From E-diets: The True Cost of Obesity
Another reason (motivation) to get fit.
http://healthnews.ediets.com/health-topics/the-true-cost-of-obesity.html
http://healthnews.ediets.com/health-topics/the-true-cost-of-obesity.html
Tuesday, July 20, 2010
Dealing with adversity
Yesterday's workout was interrupted by a family emergency and I spent the entire day at the hospital. Not fun. I actually felt more tired last night than I usually do when I work out hard. I can understand why it would be difficult to find time to workout if your days go like that. I suppose I'd get used to it eventually but it would be quite an adjustment.
The good news is all is well and back to normal. I got up this morning and got back on track. I ran 12 miles. It was humid. I was still tired. And parts of my run, especially the beginning, were more difficult than usual. But I made it through.
That's the important thing about maintaining fitness, for me at least. It's getting through the difficult days. Finding the proper motivation helps as well as knowing that I will get through it and be really glad I did when I'm finished.
The good news is all is well and back to normal. I got up this morning and got back on track. I ran 12 miles. It was humid. I was still tired. And parts of my run, especially the beginning, were more difficult than usual. But I made it through.
That's the important thing about maintaining fitness, for me at least. It's getting through the difficult days. Finding the proper motivation helps as well as knowing that I will get through it and be really glad I did when I'm finished.
Sunday, July 18, 2010
Food as medicine
Want to make a change? I like these tips.
http://www.huffingtonpost.com/riva-greenberg/food-as-medicine-10-tips_b_643275.html#s113651
http://www.huffingtonpost.com/riva-greenberg/food-as-medicine-10-tips_b_643275.html#s113651
Learning Experience - Humbling Day - Still Good
Stowe 8 miler today. I made the mistake of paying too much attention to the all the starting line instructions. There were no clear indicators of where to start in the pack. All the focus was on the team competitors. Instead of working my way toward the front I started too far back in order not to offend. Big mistake! I got boxed in and couldn't get out of the pack for a long time. My 1st mile split was almost 11 minutes. I don't know it officially but I forgot my watch today and had to ask a fellow competitor who told me 10:55. And she was a couple of steps ahead of me at the time.
It's my own fault. After many, many races I ought to have learned. To be perfectly honest, I had no chance of finishing 1st in my age group. There were some 'real racers' in the pack. However, with a better start I might've finished in the top 5 or 6. Oh well, live & learn, I hope!
At least I was smart enough to make the best of a nice summer day. We headed to Johnson, VT and put our canoe in the water and paddled down to Jeffersonville. A two and a half hour easy paddle down a beautiful river on a warm summer day has a way of making everything seem better. We weren't the only ones. We came across a group of nice young women in kayaks who were having a grand day and later a couple who had pulled their canoe onto a sandbar and were picnicking. A grand day altogether.
It's my own fault. After many, many races I ought to have learned. To be perfectly honest, I had no chance of finishing 1st in my age group. There were some 'real racers' in the pack. However, with a better start I might've finished in the top 5 or 6. Oh well, live & learn, I hope!
At least I was smart enough to make the best of a nice summer day. We headed to Johnson, VT and put our canoe in the water and paddled down to Jeffersonville. A two and a half hour easy paddle down a beautiful river on a warm summer day has a way of making everything seem better. We weren't the only ones. We came across a group of nice young women in kayaks who were having a grand day and later a couple who had pulled their canoe onto a sandbar and were picnicking. A grand day altogether.
Friday, July 16, 2010
Study: Lack of exercise isn't to blame for child obesity
While I'm a big advocate for fitness and nutrition, this study puts the blame squarely on sugary drinks and excessive portions and high calorie snacks which in turn lead to lower activity. I can't help but believe this applies to adults as well. It's worth reading.
http://www.aolhealth.com/2010/07/09/study-lack-of-exercise-isnt-to-blame-for-child-obesity/#
http://www.aolhealth.com/2010/07/09/study-lack-of-exercise-isnt-to-blame-for-child-obesity/#
Thursday, July 15, 2010
Stretching for Runners
This is a good video. And it's short.
http://link.brightcove.com/services/player/bcpid38543167001?bctid=39593422001
http://link.brightcove.com/services/player/bcpid38543167001?bctid=39593422001
In Case You Missed It.
An amazing, inspiring story from the June Runner's world. My brother generously shares his magazine with me so I get it a little later. What this guy has done is incredible. Enjoy.
Easy Can Be Hard
I had a nice workout yesterday. I worked pretty hard at my resistance training. This is summertime and without a tight schedule I can have long intense workouts. It's cool in my basement and with an early start I can get a lot done before most people are up and about.
I was fully recovered by the time my men's golf league started at 5pm. Running does nothing for my golf but a hard resistance workout seems to improve my golf. I played well and won my match 9-0!
This morning was another story. I planned on running short and easy this morning in order to taper for Sunday's race. Well, easy was hard this morning. I guess it's me because every time I try running easy it doesn't feel good to me. I don't mean I have go at race pace but going slow is not fun. I finally gave up on it and picked up my stride and felt much better. I think shorter runs are less fun, too. I just get warmed up and it's time to finish. I ran 8 miles, which might still be too much. Maybe it was just a bad day for me. Anyway, I hope I have a better day on Sunday. No running for me 'til then.
I was fully recovered by the time my men's golf league started at 5pm. Running does nothing for my golf but a hard resistance workout seems to improve my golf. I played well and won my match 9-0!
This morning was another story. I planned on running short and easy this morning in order to taper for Sunday's race. Well, easy was hard this morning. I guess it's me because every time I try running easy it doesn't feel good to me. I don't mean I have go at race pace but going slow is not fun. I finally gave up on it and picked up my stride and felt much better. I think shorter runs are less fun, too. I just get warmed up and it's time to finish. I ran 8 miles, which might still be too much. Maybe it was just a bad day for me. Anyway, I hope I have a better day on Sunday. No running for me 'til then.
Tuesday, July 13, 2010
A Runner's 'Theory of Relativity'
Got up early this morning to run. I've figured that out! Hot days = early starts. It was actually pretty nice with the breeze. Another thing about early starts is traffic. There is less of it and the drivers tend to be better. Maybe they're not running late or early people are nicer. That could be it! I feel safe almost anywhere at 6 a.m. but lots of places scare me at 10 p.m.
Anyway, it was a comfy run. There was no residual fatigue from my busy day yesterday. I thought walking 18 holes and climbing a mountain might make my run a bit of a struggle. I ran 12 miles and it felt good. So I have new 'Theory of Relativity' for running. If you want a 12 mile run to seem easy, run 17.5 miles a couple of day before. Worked for me.
It is interesting how a 10 mile run ofttimes seems easier than a short run. With a long run I'm not thinking about finishing soon so I just relax and run. If I'm doing a short run say 5 miles or less. I don't really have time to warm up before I'm thinking about the end. My suggestion: run fewer days but longer runs. In other words, run 10 miles 3 days a week rather than 5 miles 6 days a week. You'll be better prepared for long runs and you'll have more healing time between runs. I like it. It also gives me time to do my important resistance training.
I'll run a bit shorter on Thursday, though. I'm going to race on Sunday in Stowe and I want to be a little more rested.
Anyway, it was a comfy run. There was no residual fatigue from my busy day yesterday. I thought walking 18 holes and climbing a mountain might make my run a bit of a struggle. I ran 12 miles and it felt good. So I have new 'Theory of Relativity' for running. If you want a 12 mile run to seem easy, run 17.5 miles a couple of day before. Worked for me.
It is interesting how a 10 mile run ofttimes seems easier than a short run. With a long run I'm not thinking about finishing soon so I just relax and run. If I'm doing a short run say 5 miles or less. I don't really have time to warm up before I'm thinking about the end. My suggestion: run fewer days but longer runs. In other words, run 10 miles 3 days a week rather than 5 miles 6 days a week. You'll be better prepared for long runs and you'll have more healing time between runs. I like it. It also gives me time to do my important resistance training.
I'll run a bit shorter on Thursday, though. I'm going to race on Sunday in Stowe and I want to be a little more rested.
Busy Day
Yesterday: Up at 5:30am. Workout for an hour, breakfast, head to the golf course, warm up for 45 minutes, walk 18 holes, head home, quick protein shake, head to the mountain with granddaughter & her grandma, climb to the top of Spruce Peak, rest for 20 minutes, head back down, drive home. Whew! tired.
Sunday, July 11, 2010
Nice Bike Ride - Feeling Great
Nice early morning bike ride this morning. Can't beat it. I really love to ride. I went 23 miles & change. The best news is I really feel good. No residual soreness or fatigue. It's really a good indicator of my progress. =)
Resistance training & golf tomorrow. Run again on Tuesday. Race on Sunday.
Resistance training & golf tomorrow. Run again on Tuesday. Race on Sunday.
Saturday, July 10, 2010
Marathon Training - New Milestone
It was 70 degrees and 90% humidity when we left at 7 am but it felt very nice compared to what we had earlier this week. A light breeze & a cloud cover made it even better.
So off we went with a new milestone in mind. The extra mileage was added at the beginning of our run which made it easier (at least mentally) to deal with. Physically it was a much easier run than I expected. I ran pretty hard too. I didn't time it but I could feel it. 17.5 miles we ran. I nice accomplishment. We're within striking distance. I felt like I could have finished a marathon today.
Today we built stamina and maybe even more importantly, we built confidence. All is well, so far.
So off we went with a new milestone in mind. The extra mileage was added at the beginning of our run which made it easier (at least mentally) to deal with. Physically it was a much easier run than I expected. I ran pretty hard too. I didn't time it but I could feel it. 17.5 miles we ran. I nice accomplishment. We're within striking distance. I felt like I could have finished a marathon today.
Today we built stamina and maybe even more importantly, we built confidence. All is well, so far.
Friday, July 9, 2010
Intense Workout Then Some Rest
Every now and then I really feel like pushing hard. This morning I really had an intense resistance workout. It's nice and cool in my basement so heat wasn't an issue and I felt really good. Friday is a good day to do it because I have 2 days to recover before I do resistance training again. It isn't the workout that builds muscle, it's the rest afterward. Good nutrition and rest will help my muscles recover nicely. I was wasted when I finished but it'll surely pay dividends. A long run set for in the morning so I hope it cools tonight. A gentle rain would be a bonus.
Thursday, July 8, 2010
A Lesson Learned
I very nearly didn't run this morning. I got up at 5:20 am (overslept a bit) intending to start early. Usually, I'm ready to go in about 45 minutes. The temperature was already in the mid 70s by a little after 6 so I was reluctant. I finally convinced myself to go slowly and be prepared to take a short-cut home if things didn't go well. One very nice feature of my usual course is all the opportunities to truncate the run if the need arises.
So, I headed out the door at 6:30 (79 degrees now) with a slow deliberate pace intent on listening to my body. I don't like running too slowly because it seems to take so long. And, I was reluctant to get lost in my thoughts for fear of losing contact with how my body was doing but going slowly really kept me from getting too warm and I soon knew I was going to be okay. I stopped a my newfound water stop and having added an extra block to my route early in the run managed to get in a nice 12 miler.
I was amazed at how intense the sun was when I stopped. I guess I was running just fast enough to get little breeze! Another thing that helped, though, was that despite the warm temps the shadows from the trees were longer. It really mad a difference. I'm glad I ran. 12 miles, even slowly, has got to to help.
So, I headed out the door at 6:30 (79 degrees now) with a slow deliberate pace intent on listening to my body. I don't like running too slowly because it seems to take so long. And, I was reluctant to get lost in my thoughts for fear of losing contact with how my body was doing but going slowly really kept me from getting too warm and I soon knew I was going to be okay. I stopped a my newfound water stop and having added an extra block to my route early in the run managed to get in a nice 12 miler.
I was amazed at how intense the sun was when I stopped. I guess I was running just fast enough to get little breeze! Another thing that helped, though, was that despite the warm temps the shadows from the trees were longer. It really mad a difference. I'm glad I ran. 12 miles, even slowly, has got to to help.
Motivation - The Why
I participated, briefly, in an online forum discussion about what motivates people to get out and on the road running. There were lots of comments ranging from how they looked in the mirror & how their clothes fit to just a love of running.
Of course, for me, it isn't just about running, it's also about resistance training and proper nutrition. So why am I so passionate about these things? What drives me to get up early (4:30 am in the winter) to run, bike, and/or do resistance training?
Well it started with hating how fat I was. I also realized, one day, how out of shape I was. So my initial motivation was pure vanity. Is that so bad? I don't think so because it really got me thinking and researching as well as exercising. I've learned a lot along the way. I can't say my original motives have changed. I am more passionate about being lean and in shape than ever. However, my motives have grown in number.
I now realize, especially at my age, how important fitness & nutrition are to my health. This is, of course. true for everyone. My vanity, (at least regarding my physique) has not subsided. I really like being muscular and fit looking. But, now I think my biggest motive is, perhaps, a bit less selfish. I really want to set a good example for my children and grandchildren. After all, if I don't take care of my self with proper nutrition and exercise, am I not still setting a (bad) example and giving them tacit permission to be neglectful also? I think so.
The benefits of exercise and proper nutrition are many. Finding a reason that motivates you enough to get out of bed and breathing hard is really important. Every now and then someone I know has a heart attack, a stroke, or get diagnosed with diabetes or some other preventable issue. That motivates me too. But it also reminds me of the old maxim 'pay me now or pay me later'. How many of them wish they had gotten up early and gone running. How about those who never got the chance through no fault of their own and how much they would love the opportunity to run. When I think of all these things, it's pretty easy to move my butt out of bed get it moving.
Of course, for me, it isn't just about running, it's also about resistance training and proper nutrition. So why am I so passionate about these things? What drives me to get up early (4:30 am in the winter) to run, bike, and/or do resistance training?
Well it started with hating how fat I was. I also realized, one day, how out of shape I was. So my initial motivation was pure vanity. Is that so bad? I don't think so because it really got me thinking and researching as well as exercising. I've learned a lot along the way. I can't say my original motives have changed. I am more passionate about being lean and in shape than ever. However, my motives have grown in number.
I now realize, especially at my age, how important fitness & nutrition are to my health. This is, of course. true for everyone. My vanity, (at least regarding my physique) has not subsided. I really like being muscular and fit looking. But, now I think my biggest motive is, perhaps, a bit less selfish. I really want to set a good example for my children and grandchildren. After all, if I don't take care of my self with proper nutrition and exercise, am I not still setting a (bad) example and giving them tacit permission to be neglectful also? I think so.
The benefits of exercise and proper nutrition are many. Finding a reason that motivates you enough to get out of bed and breathing hard is really important. Every now and then someone I know has a heart attack, a stroke, or get diagnosed with diabetes or some other preventable issue. That motivates me too. But it also reminds me of the old maxim 'pay me now or pay me later'. How many of them wish they had gotten up early and gone running. How about those who never got the chance through no fault of their own and how much they would love the opportunity to run. When I think of all these things, it's pretty easy to move my butt out of bed get it moving.
Tuesday, July 6, 2010
Heat Run - Paying Attention To Signals
It was already in the mid 70s when I left the house for a planned 13 mile run. I knew I was going suffer a bit but I need the mileage and I like to stick to my plan. I've lived and run in Florida so it isn't like I didn't know what to expect. I still got into trouble.
I think part of the problem is that in my effort to maximize my performance I've pushed my pain tolerance level too high. About 7 miles into my run I got dizzy. I was still sweating so I thought everything was still OK. Anyway, I stopped for a couple of minutes and hunkered down until I recovered and then I restarted at a much slower pace. Fortunately, my course soon turned into the wind and it cooled me quite a bit. I was careful not to push it and I started looking for an outside water faucet. It took 3 miles but I found one, at the little league field. That changed everything. I splashed the cool water all over me and I could feel my core temperature drop. I drank a bit and continued to run.
My run was shortened to 11.6 miles. I actually felt 'not-too-bad' when I finished. A cold shower brought me back to normal. I could tell because I got hungry even after a lot of fluid replacement. I was, however, suprised at my time. I was gone only an hour and 40 minutes. Considering the 2 stops and the slow last 4 miles, I must have been running faster than I realized.
I've taken two lessons from today. My pacing is coming right along. That's the good news. The bad news is I'm not paying enough attention to the signals I'm getting from my body or I'm too insensitive to them. Something's got to give. This is going to require some thinking. Thursday's run is lurking. It'll still be hot. Slower for sure. Maybe an earlier start.
I think part of the problem is that in my effort to maximize my performance I've pushed my pain tolerance level too high. About 7 miles into my run I got dizzy. I was still sweating so I thought everything was still OK. Anyway, I stopped for a couple of minutes and hunkered down until I recovered and then I restarted at a much slower pace. Fortunately, my course soon turned into the wind and it cooled me quite a bit. I was careful not to push it and I started looking for an outside water faucet. It took 3 miles but I found one, at the little league field. That changed everything. I splashed the cool water all over me and I could feel my core temperature drop. I drank a bit and continued to run.
My run was shortened to 11.6 miles. I actually felt 'not-too-bad' when I finished. A cold shower brought me back to normal. I could tell because I got hungry even after a lot of fluid replacement. I was, however, suprised at my time. I was gone only an hour and 40 minutes. Considering the 2 stops and the slow last 4 miles, I must have been running faster than I realized.
I've taken two lessons from today. My pacing is coming right along. That's the good news. The bad news is I'm not paying enough attention to the signals I'm getting from my body or I'm too insensitive to them. Something's got to give. This is going to require some thinking. Thursday's run is lurking. It'll still be hot. Slower for sure. Maybe an earlier start.
Monday, July 5, 2010
Psychological Hurdles
A reader, buck4dave, has posed a really good question that raises the issue of psychological hurdles that we all face in our quest to improve our running & our fitness. He specifically asked if it's 'normal' to dislike turning around on a run and retracing one's steps. This type of route is commonly known as an "out & back" course.
There is a dichotomy with "out & back" courses. I mean, the easiest way to fix a mileage for a training run (or a race for that matter) is to divide your desired distance in a half; run that far out then turn around and run back. Simple right? Except for one small matter: In the 30 years since I started running, I've never met a runner who said they liked to run "out & back" courses. It's especially true of me!
I am in training for a marathon that is scheduled for October. So, I am gradually increasing the length of my training runs. It would be easy for me to just run a bit further for each incremental increase, then turn around and run back. But, I despise "out & back" courses. So I spend the time to plot "loop" courses or "modified loop" courses or even "point-to-point" courses. Usually I run "modified loops" because I live at the end of cul-de-sac (of sorts) with only one way in and one way out. The "modified loop" allows me to start and end at home. Sometimes, just for fun, we (my training partners & I) will run a "point-to-point" for variety or to run along the lake on a hot day, or to run with the wind when it's cold.
What is it about "out & backs"? For me, I just don't like turning around. That's it. On my recent trip to California, where the traffic is heavy and I'm not very comfortable with big city traffic, I ran an "out & back" every day. To help me cope, I crossed the street at the turnaround. This really helped because the street was wide and it felt less like a turnaround, plus I didn't have to retrace my steps exactly. It's surprising how different the view was. As I increased the length of my run, I got brave and added a trip around the block! Still, I felt compelled later to experiment and modify my route a bit in the last mile just to get off my original route.
This thing with "out & backs" is just one of any number of psychological hurdles that plague runners. Buck4dave also mentioned the difficulty of adding distance and how he felt tired at the end of his usual run and therefore found it difficult to add mileage. ( He has since lengthened his course by adding a side trip to it. - Way to go!)
My brother & training partner is in agreement with me on this subject. We both like to lengthen our runs by adding extra distance at the beginning of our runs. It must be purely psychological. I mean the distance is the same! For me, I want to get the added distance over with and get back into my comfort zone. It's another reason I like to run the same course. I like to know how far have left to go. This is especially important to me when I'm running long distances that will be a stretch. If I'm running a short distance it doesn't matter very much because it will seem brief anyway. Adding mileage, especially new milestones, can be a difficult mentally as physically. This is why I increase my mileage in relatively small increment. It's an easier hurdle for me to deal with .
I have two other methods that I use to overcome mental hurdles that I encounter. First, I as I have mentioned before, it is hard to beat having a training partner. I think my brother and another training partner of ours would both agree that a training partner has helped each of go farther and faster. We start together and usually chat a bit which helps pass some time and provide mutual support. Nearly always, we separate after awhile as we find what's a comfy pace on that particular day. If you finish first or last you'll get congratulated at the end and get some more moral support. Also, there have been many days I've been pushed to run harder than I would have had I run alone.
Another technique I use is visualization. I often imagine, repeatedly, doing the thing I need to do. This is one reason I like to map out my courses before I run rather than after I run them. beta.mapmyrun.com/ actually does a 'fly over' so you can see the course. I've also been known to drive or bike the course before hand to get familiar with course. But most of all it builds my confidence. I really believe that biking my section of the Key Bank Vermont City Marathon contributed to the success I had. Just knowing where the hills were helped me with pacing.
All these things help. I still have to do the training but it seems easier with the right preparation. Physical and mental. I like to say all I have to do is put on my shoes and head out the door. It's true, if I'm prepared.
There is a dichotomy with "out & back" courses. I mean, the easiest way to fix a mileage for a training run (or a race for that matter) is to divide your desired distance in a half; run that far out then turn around and run back. Simple right? Except for one small matter: In the 30 years since I started running, I've never met a runner who said they liked to run "out & back" courses. It's especially true of me!
I am in training for a marathon that is scheduled for October. So, I am gradually increasing the length of my training runs. It would be easy for me to just run a bit further for each incremental increase, then turn around and run back. But, I despise "out & back" courses. So I spend the time to plot "loop" courses or "modified loop" courses or even "point-to-point" courses. Usually I run "modified loops" because I live at the end of cul-de-sac (of sorts) with only one way in and one way out. The "modified loop" allows me to start and end at home. Sometimes, just for fun, we (my training partners & I) will run a "point-to-point" for variety or to run along the lake on a hot day, or to run with the wind when it's cold.
What is it about "out & backs"? For me, I just don't like turning around. That's it. On my recent trip to California, where the traffic is heavy and I'm not very comfortable with big city traffic, I ran an "out & back" every day. To help me cope, I crossed the street at the turnaround. This really helped because the street was wide and it felt less like a turnaround, plus I didn't have to retrace my steps exactly. It's surprising how different the view was. As I increased the length of my run, I got brave and added a trip around the block! Still, I felt compelled later to experiment and modify my route a bit in the last mile just to get off my original route.
This thing with "out & backs" is just one of any number of psychological hurdles that plague runners. Buck4dave also mentioned the difficulty of adding distance and how he felt tired at the end of his usual run and therefore found it difficult to add mileage. ( He has since lengthened his course by adding a side trip to it. - Way to go!)
My brother & training partner is in agreement with me on this subject. We both like to lengthen our runs by adding extra distance at the beginning of our runs. It must be purely psychological. I mean the distance is the same! For me, I want to get the added distance over with and get back into my comfort zone. It's another reason I like to run the same course. I like to know how far have left to go. This is especially important to me when I'm running long distances that will be a stretch. If I'm running a short distance it doesn't matter very much because it will seem brief anyway. Adding mileage, especially new milestones, can be a difficult mentally as physically. This is why I increase my mileage in relatively small increment. It's an easier hurdle for me to deal with .
I have two other methods that I use to overcome mental hurdles that I encounter. First, I as I have mentioned before, it is hard to beat having a training partner. I think my brother and another training partner of ours would both agree that a training partner has helped each of go farther and faster. We start together and usually chat a bit which helps pass some time and provide mutual support. Nearly always, we separate after awhile as we find what's a comfy pace on that particular day. If you finish first or last you'll get congratulated at the end and get some more moral support. Also, there have been many days I've been pushed to run harder than I would have had I run alone.
Another technique I use is visualization. I often imagine, repeatedly, doing the thing I need to do. This is one reason I like to map out my courses before I run rather than after I run them. beta.mapmyrun.com/ actually does a 'fly over' so you can see the course. I've also been known to drive or bike the course before hand to get familiar with course. But most of all it builds my confidence. I really believe that biking my section of the Key Bank Vermont City Marathon contributed to the success I had. Just knowing where the hills were helped me with pacing.
All these things help. I still have to do the training but it seems easier with the right preparation. Physical and mental. I like to say all I have to do is put on my shoes and head out the door. It's true, if I'm prepared.
Sunday, July 4, 2010
Happiness is...
..a nice long bike ride on an early July morning with my MP3 player. I didn't ride hard. Yesterday was plenty of work. This was more of a therapeutic ride. My two best (and favorite) doctors: my left leg & my right leg. They keep me health & happy. Find me a pill that does that. 2.5 hours of cruising, before the traffic gets too heavy and the heat builds up, does amazing things for how I feel. And, it doesn't stop there. The shower feels so-o-o good. Breakfast tastes so-o-o good. A cold drink tastes so-o-o good. Still on top... can you tell? =)
Saturday, July 3, 2010
Here we go again
Here we go again. It's why we're overweight. Chances are the fatties don't care though. They just want a free pill to fix the problem so they can sit on their duffs and stuff their faces.
Marathon Training - New Milestone
Things are moving right along! I headed out the door at 7:35 a.m. intending to run 14 miles. I plotted a new course out on http://beta.mapmyrun.com/ thinking 14 miles would be a nice run considering I might still be recovering from the travel day and all the mileage I had a accrued while in California.
I started out down hill for a ways which is a nice way to get warmed up. At 3.6 miles the course heads up hill for 6 miles with very few respites. It isn't terribly steep except for a couple of short steep hills, but, the total climb is 336 feet. About half way up the hill, 7 miles into the run, I decided to add a couple of extensions and lengthen the run. I remeasured the course at 15.5 miles when I got home. Not too bad!
What I really like about the decision is that I felt good enough at 7 miles to extend the run. It's a good sign. With a couple of exceptions it's mostly down hill & flat after the high point so I felt quite good right to the finish. Right now my feet and quads are reminding that I worked pretty hard. I don't mind it a bit because I don't feel especially fatigued overall. That's a really positive sign.
So far, so good.
I started out down hill for a ways which is a nice way to get warmed up. At 3.6 miles the course heads up hill for 6 miles with very few respites. It isn't terribly steep except for a couple of short steep hills, but, the total climb is 336 feet. About half way up the hill, 7 miles into the run, I decided to add a couple of extensions and lengthen the run. I remeasured the course at 15.5 miles when I got home. Not too bad!
What I really like about the decision is that I felt good enough at 7 miles to extend the run. It's a good sign. With a couple of exceptions it's mostly down hill & flat after the high point so I felt quite good right to the finish. Right now my feet and quads are reminding that I worked pretty hard. I don't mind it a bit because I don't feel especially fatigued overall. That's a really positive sign.
So far, so good.
Friday, July 2, 2010
Back Home & Back to Normal (almost)
It seems I've recovered from my travel. I had a nice workout this morning. It really felt good to get in a full workout again. I think it's good to take some time off occasionally and give your muscles a break.
I have a little guest for the next month so it'll be tough to get to bed on time and get my workouts & runs in before I get called upon to be a grandpa. It's sure worth it though! Lots of quality time with her today biking, swimming, and other fun activities.
I have a little guest for the next month so it'll be tough to get to bed on time and get my workouts & runs in before I get called upon to be a grandpa. It's sure worth it though! Lots of quality time with her today biking, swimming, and other fun activities.
Thursday, July 1, 2010
Back Home, Nice Recovery Run
I'm back home after nearly 3 weeks away. A 16 hour travel day yesterday wore me out. I wasn't sure I'd be up for anything this morning. I wasn't even sure I'd get up, period!
But, I did get up a 6 and my brother came over and we went for an easy run. However, as usual, he got feisty and started pushing so off we went. The weather was perfect. Thank goodness I was pretty well recovered. We had a nice run and I'll be ready for a long cruiser on Sunday. It's nice to be in shape.
But, I did get up a 6 and my brother came over and we went for an easy run. However, as usual, he got feisty and started pushing so off we went. The weather was perfect. Thank goodness I was pretty well recovered. We had a nice run and I'll be ready for a long cruiser on Sunday. It's nice to be in shape.
Subscribe to:
Posts (Atom)
