Friday, October 31, 2014

A brief sweat-

   So I ran 2 miles today....again...hardly seems worth the time. I just got going! Oh well I've put some quality training in over the past several months and now it's time to unleash the energy and strength this Sunday. Not nearly the hills as out here!
   I really do not have any idea what to expect. The last race I ran was nearly a year ago and it was only a Half. I did a 1:58+ and I well remember that I was done!
  This training segment I have run more long runs and a longer stretch of "high" miles.
  So we will see! My plan is to start slow and fight the proclivity to run too fast.
 Hope all is well with you!
 

Wednesday, October 29, 2014

4 sleeps

  I will be honest, I am a little nervous about the marathon. I really shouldn't be, everything seems to be falling right in place. I ran 2.6 miles today....hardly worth the time...but it was nice to get out and get some fresh air. I felt okay. The body is recovering and has tons of energy. My concern is getting bloated and overeating during this period. So I'm watching the food intake carefully.
  I do want to run to the best of my ability and I don't want to bonk! I still remember my last marathon. I had a 1:59 at the turn but at 17 miles the wheels came off! It was a tough 9 mile finish. Also I remember feeling lethargic at the start.
 I noticed today how hard it was to run slow. My body says go! I know I'll need to restrain myself and manage my glycogen during the early part of the race.
   Hope all is well with you!!

Monday, October 27, 2014

Taper on!

  4.4 miler today. Felt good....cruised some MP and some hills....no choice about the hills....encouraged today! Hope all is well with you!

Friday, October 24, 2014

Positive signs

    Yes for some reason I'm thinking some negative thoughts; do I have enough miles? Long runs? Will I make it? Today I see some positive signs-mentally I feel I'm strengthening, physically I am sleeping great!
   So I truly believe I am on the right track. All the hill reps in the strengthening phase, all the long runs (six) in the endurance phase, the strong efforts in the sharpening phase-now the taper is doing its job.
  I think one important key is my race plan. I want to run a negative split and I want the first half to be a decent time. Also, my fueling plan will be important.
  I will post my plan later, until then Hope all is well with you!

Thursday, October 23, 2014

Tapering is interesting-

   I am feeling less fatigue in the legs and mind. Today I felt a little stronger and had to force myself to stop at 3.2 miles. I believe I have the miles in to complete the marathon. I simply hope that my mind will believe it!?
  Oh well we will find out in 11 days. Had a big lunch today so only drinking fluids tonight. Trying to keep from over eating....noticed a big appetite! Hope all is well with you!

Wednesday, October 22, 2014

12 to go

I am a little nervous about the race. I haven't run a marathon for 31 months! I am having some second thoughts but todays effort gave me some encouragement.
  I ran 5 easy and around 2.8 I feel into a smooth rhythm. I felt like I could of held the sub 10 pace for ever. I have a simple plan. Run in the fat burning mode and push for a negative split. I' d very much like to not set a PW.
  So short one tomorrow, 4 miler Friday and the week is done! Hope all is well with you!

Tuesday, October 21, 2014

Slightly encouraged

  I decided to get out and run today to make up for the loss of miles yesterday and keep the body tuned yet with fewer miles. I started out way to fast and began to feel tired again. I stopped at 2.6 miles and talked to my neighbor that had run Chicago, took back off after 10-15 minutes, felt better and finally felt some of the load (mental) lift off. Finished with some good miles-5.1 total.
  My only goal for the marathon is a lofty one, I think. I would like to run a negative split. All too often I run out of gas and struggle the last 8 miles of a marathon. I'd like to run a well managed race. I will sit down and write out a plan, but basically I'm going to stay as hydrated as possible and take in calories throughout the race.
  Hope all is well with you!

Monday, October 20, 2014

Taper begins

 So this training program has consisted of only 4 running days per week. One long run every week. One recovery run of between 8-10 miles, one easy run of 4-5 miles and one pace run of 8 miles. I have been over 40 miles a week for the last 5 weeks. My taper plan was to reduce miles and shoot for MP during each run.
  Today I am extremely tired and draggy. I went out hoping for at least 8 miles and  quit at 3. I am one that has learned that if I don't listen I get hurt so I'm listening.
 My body is saying rest today so I will. I could run tomorrow and make up the miles. Probably wouldn't hurt anything but will add a running day. I guess I'll keep listening and if I feel better I'll try for 5-6 tomorrow. Hope all is well with you!

Friday, October 17, 2014

Another slow draggy day

  I guess the 10 miler really sucked me dry....yesterday and today I have been tired. I ran slow but not terribly slow. I would have preferred to have been running MP but a run is a run. I made it and I have reached the end of my sharpening phase and now I enter into the taper phase. The taper phase will be two weeks. The first week will be a 50% cut in miles with all runs trying to reach at or faster than MP.
  The second week will be another 50% cut with same intensity. I not overeat and I will stay well hydrated. My only goal is to not set a PW (personal worst) but to run a smart and strong race. It's been a while since my last marathon-Spring of 2012 in which I ran a 4:30. I toasted terribly at 17 miles. This will be marathon #7.
   Hope you are well!

Thursday, October 16, 2014

Ebb and flow

   Beautiful weather here. Sunny, cool, breezy...perfect for running. I almost didn't run today. Seem fatigued. But went after it anyway. Logged slow times and noticed I am tired. One more run before the taper! At least 8 and maybe 10 tomorrow. Friday has been pace day so I will have to push it....hope the energy will be back up.
  I have decided to start the taper on Monday instead of running the 3 hour run I have on my schedule. I believe my training has been good. I have 6 long runs in the bank. Now I need a smart taper. I plan on cutting 50% next week then see how I feel race week. Hope all is well with you!

Wednesday, October 15, 2014

Holy 10 miler Batman!

   Well the temps are flat out perfect for running!! 60ish with a strong NW breeze. Absolutely marvelous! I practiced carbo loading Monday night and Tuesday. I also put away tons of fluids. I felt a little bloated and I weighed in heavier. Today I just went out easy hoping to get 10 easy recovery miles in and after the first 3 miles I just began running well. I felt so strong and fueled!? Even though my quads are fatigued from the residual miles I still ran a fantastic 10 miler! 1:36.20. I am really proud of that time considering the toll the hills take. I actually found myself resting going up hills!! Have you ever heard of such a thing! I could use some input...the Marathon is in 19 days. I plan on finishing this week with around 41 miles logged. I was planning on doing another 3 hour run on Monday but perhaps that would not be wise considering from that point the marathon is in 13 days. Should I begin the taper Monday?  Would it be wise to not run the 17-18 miles on Monday and simply begin the cut down?
  Hope all is well with you!

Monday, October 13, 2014

Grind it out!

 Sometimes it's all I can do to grind out a run. Today was the 3 hour run and honestly I would of liked to skip the whole thing. My legs are getting tired. Still the desire to compete against myself is strong so I put in the 3 hours and managed 17.7 miles.
  I feel remarkably well and am still highly motivated, however I do have some trepidation regarding the upcoming marathon. You know the feeling.
  So this week as normal....three more runs. The taper is just around the corner!
  Hope all is well with you!!

Friday, October 10, 2014

Pace day

   Well as a runner in the throes of the training program I am very sensitive to any ache, pain, etc. Yesterday my right foot, the outside heel/ankle area, began to hurt and get stiff and sore....I tried to ignore, stretch, walk-off, kept running. Woke up today, stiff-sore-but I walked it off and was able to function okay. I was willing to pass up running if necessary but the foot seemed okay enough to try a run. I had an 8.2 mile tempo/progression run on tap. Did it without any pain from the foot but the right hammy began to act up! If it's not one thing it's another! Came in and pulled out the foam roller....feels okay. 8.2 miles in 1:11.29.
   So now I enter my weekend. Off tomorrow....Sundays zap me....I hope to be hydrated and fueled for the 3 hour run coming Monday. Hope all is well with you!!

Thursday, October 9, 2014

Blahhhh!

    Training blahs today. I am not over trained. probably very close though! I only have 6 runs left before I taper! I am in the "sharpening" phase right now. My pace and tempo are good and seem to be increasing. I am as skinny as I've been in probably 3-4 years. Yet today I had to make myself go out the door. Thankfully it was only a 5 miler! Seemed like a breeze! I am really believing, if I'm smart, I can run a quality marathon. What's that mean? Perhaps a negative split, no cramping issues, no bonking. It truly is a matter of not starting too fast. I expect to be really pumped up with energy. The 13 day taper will enable my body to be ready and I expect to be as ready as I've ever been for a marathon. I already have 5 long runs in the bank (16 miles or more) and have two more to go! Well heavy rains have moved in the area, I may be treadmilling tomorrow. Hope all is well with you!

Wednesday, October 8, 2014

You never know!!

  Today as I was out on my run a neighbor hollered asking how it was going and if I was training for something. I said yes and he replied he and his wife were going to run  Chicago this weekend! Who knew...I've never seen them out on the roads? Looks like I made a new friend today....goes to show you never know!
   I decided to push the envelope today. On the heels of the hard effort Monday I would run 10 miles based on how I feel. I felt good! Averaged 10:15's on the sweet rolling hills of Ozark. The temps fairly mild, low 70's with a strong southern breeze.
  My feet and heels are somewhat sore and fatigued. Otherwise I'm feeling good. So tomorrow is the short distance day! Hooray! I get to ease off a little.
  Hope it is going well for you!

Monday, October 6, 2014

A different mind-set-

  So today is my long run day in the Marathon training plan. I decided to only run 3 hours and no more. So I started out and my goal was to get to at least 16 miles. The weather is absolutely perfect! 70's, breezy, and I'm totally ready, hydrated and plenty of carbs in the system. I started slow and at about 3 miles simply began making it a sort of progression run. Pushing the effort and holding on....of course I had to navigate all the hills, too....this simply will have to make me a beast on the flats?!
  I finished the run with 17.42 miles averaging 10:20's. I'm really pumped about this result! I really haven't run this well in a long time. The only problem I am experiencing is my feet get sore and tired. I expect it's all the uphills and down hills....
  I feel really well, trying to rehydrate, otherwise pretty excited about the run today. I simply kept in my mind 3 hours and no more-keep pushing just three hours, two hours, one hour-etc. Hope all is well with you!

Saturday, October 4, 2014

Adjusment-"Long Run"

  So, I have been thinking about my training program and where I am physically and mentally. I am in a real good place. However, with 29 days to go I feel that I need to adjust my long run plan. I have been running a long run every week for the past four weeks and the residual fatigue is there...so I am thinking this Monday I will run for three hours. I will still achieve a "long run". Since I logged 167.9 miles in September, that's crazy for me! I have the miles, now I need to simulate the race day for the next 16 days before the taper starts.
  So it's back to time on feet with striving for MP on the long run. I may still incorporate walk segments, like a 9min run 1 min walk ration. Excited to see how it works....if it does I will save this program and type it out on here for future use-
  Input is appreciated!~Hope all is well with you!

Friday, October 3, 2014

30 days-who's counting?

   I am really excited about the prospect of running marathon number 7. My first marathon was 11 years ago. I don't run a lot of them as you can see but I have many hobbies and life activities so it's difficult to keep the balance and motivation to run one of these things!
  I hold no aspirations in regards to breaking the 4 hour barrier....I am just too old. I am sure I could of easily achieved this in my younger days but marathons were far away, and few in between. However, I expect to run well!
  I was encouraged today by my performance. The Fall temps have allowed my body to find relief and strength...this is why I love Summer running...it makes you strong in the Fall! I actually ran 2 of my 8.2 miles today at 8 min/per mile pace! I haven't run that strong in years! What's up with that? I did the 8.2 miles in 1:12.16! That's really fast for me!
  Well tomorrow I perform my wonderful, beautiful Nieces' wedding. I hear there will be three kinds of cake!? Oh and it's going to be catered by the best caterer around....I will be putting on weight tomorrow!
  Hope all is well with you....oh, 20 miler on tap for Monday!

Thursday, October 2, 2014

Residual soreness

   Seems like I will carry soreness and tiredness into every run until after the marathon. I warm up fine and each run is designed for a specific purpose and I'm meeting goals up to this point. I am wondering if I can maintain this program. 18 more days until the taper!! Today I did 4.6 miles at a good steady pace. Feeling good! Hope all is well with you!!

Wednesday, October 1, 2014

"Is that all he does?"

   I wonder if my neighbors think all I do is run? I see the same people nearly everyday. The blonde lady in the BMW, the Drs. Wife in the mini-van, the Fire Chief in his red truck (seriously!), and Maureen, my closest neighbor walking her dog.
  Seems lately I have been running a bunch. Yesterday I was very tired. I slept poorly the night right after my long run....I wonder why this is?
  So Tuesday was rough. I had a lot to do and needed energy to do it...I managed a 30 minute nap, that helped immeasurably!!
  I slept better last night and thankfully wasn't dragging so much today. Ah the wonderful warmth outside today! 86 degrees! Only problem...this is the last day of warm temps for a while. I wanted to run at least 8 miles and did manage 8.4. A Oddly at 7 miles I felt my quads get real heavy. They were toasted! I slogged on in and feel good that I was able to run! Hope all is well with you!

Fell

   So we call this season fall...well it fell! Nearly all the leaves are down and you can see much deeper into the woods. Time stops for no...