4mi in 37:45 with walk jog breaks out to Flashing Light and back. Glorious sunny fall day, about 12C or 50F and medium NW breeze. Extensive stretching and more rest must have helped the legs since I didn't hear too many complaints, just a few twinges and phantom aches that came and went from various spots.
Looking forward to slowly easing back into the running, starting with ever other day for a few weeks. Also promising myself to do more stretching and core work which should be easy to improve upon from my a recent base of near zero in these departments! But I hate crunches and pushups ;-( We'll see...
Sunday, October 30, 2005
Saturday, October 29, 2005
Abort! Abort!
Woke up this morning to a beautiful but cool maritime fall day. No wind, sun peaking out, crisp air at 0C (32F), perfect for that 1st post-marathon jog-run. No rush today, start out with nice relaxing carbo-load breakfast with Jo's special Saturday morning blueberry pancakes with lots of strong coffee. Then carefully pick out the appropriate running gear including running pants (aka 'tights') for the 1st time this season, did the usual light stretches and was off!
Calm Bay
But the body had a completely different plan... Made it about 1/2 mile down the road and onto the golf course when my left calf started to seize up. Stopped and stretched and walked to no avail. Jogged a bit more on the grass until I came to the conclusion that going any further would be stupid and I might even end up not being able to walk back. So, turned and jog/walked slowly home for a total of 12:05 and about 1.5mi total. But not finished yet, then put on more clothes and jumped on the bike and did the planned 5.5mi loop in about 30min just to spite the legs. The easy pedalling actually was nice though the calf kept growling for the duration. Maybe tommorow...
Calm Bay
But the body had a completely different plan... Made it about 1/2 mile down the road and onto the golf course when my left calf started to seize up. Stopped and stretched and walked to no avail. Jogged a bit more on the grass until I came to the conclusion that going any further would be stupid and I might even end up not being able to walk back. So, turned and jog/walked slowly home for a total of 12:05 and about 1.5mi total. But not finished yet, then put on more clothes and jumped on the bike and did the planned 5.5mi loop in about 30min just to spite the legs. The easy pedalling actually was nice though the calf kept growling for the duration. Maybe tommorow...
Thursday, October 27, 2005
Feet still up
Not much happening on the running front. Legs were feeling much better today, only a bit stiff and tight calves. Biked to and from work. Might do a few stretches now while watching TV. Maybe it's time for more ice cream!
Monday, October 24, 2005
Hobble & wobble
Definitely no running for a bit now that the marathon is over with. Usually takes a week before I'm able to put in a few pitiful hobbling miles but I miss my runs already! Results are now posted and there is a nice slideshow as well. It was nuts!
Plan on a month or so of easy running before gearing up the mileage and beginning a Boston training plan. Might be a real dilemma as to what kind of plan to do. KV was a decent result on alot less effort and mileage than usual and was only messed up by less than optimal weather. Figure that I easily lost 5-10 minutes with the cold seizing me up over the 2nd 1/2.
Never been much over the 60-70mi/week in the past and have always wondered how much more my body would take before breaking down (rarely get injured - but don't want to jinx myself... 'knock knock'). Silly runners, not even able to walk normally and already planning on the next campaign! Time for more recovery ice-cream....
Plan on a month or so of easy running before gearing up the mileage and beginning a Boston training plan. Might be a real dilemma as to what kind of plan to do. KV was a decent result on alot less effort and mileage than usual and was only messed up by less than optimal weather. Figure that I easily lost 5-10 minutes with the cold seizing me up over the 2nd 1/2.
Never been much over the 60-70mi/week in the past and have always wondered how much more my body would take before breaking down (rarely get injured - but don't want to jinx myself... 'knock knock'). Silly runners, not even able to walk normally and already planning on the next campaign! Time for more recovery ice-cream....
Sunday, October 23, 2005
Cruel & unusual punishment - KV marathon results
The running gods woke up this morning in a nasty mood for the 2nd running of the KV Marathon. Rain, wind and cold were the key ingredients and many of the 90 or so participants suffered the consequences. Rain about 1 inch (45mm), wind NE 15-20mph (gust to 30), temps falling during the race from 45-38F (7-5C).
My race went reasonably well considering, had a good 1st 1/2 in 1:34:30 with our 5 person 3:10 pace group but then things fell apart after mile 14 when it started to pour cold rain in buckets. Before this, there was only a light rain with the wind mostly behind us. At this point the pace group left me behind as they seemed to sped up and I slowed while monitoring HR which was starting to max out. From this point on, I struggled to maintain what pace I could with my legs very cold and almost cramping the rest of the way. Around mile 23 I ran into the last remnant of the pace group (one person) who was walking and dropped out shortly after, 2 others had already abandoned with their 3:10 waiting for another day. The other member of the group ended up as the 1st overall female in a 3:27 after coping with a pulled hamstring for most of the 2nd 1/2.
I ended up finishing 8th overall and 1st in age group (50-59) in 3:20:03 but struggled over the last 10 miles with my pace falling dramatically. The complete results should be posted on the RunNB website shortly.
Splits were:
1- 712 14-707 - Rain begins in earnest
2-719 15-747 - Lose contact with pace group, maintain HR of 150 (88% of max)
3-706 16-747 - Pace group out of sight, steady rain now
4-721 17-731 - struggling a bit, legs cold despite layer of vaseline
5-708 18-745 - pass a runner, no crowds here!
6-712 19-801 - definitely getting tough, legs crampy, hard to feel feet
5-731 20-757 - tried to take another gel but no stomach for it
8-700 21-814 - more traffic on main street but lane reserved for runners
9-742 22-752 - pass last of pacers
10-732 23-807 - struggle just to keep going, heavy downpour, counting steps
11-657 24-815 - struggle continues and slowing more, repassed (only once)
12-713 25-825 - I just want it to be over!
13-724 26.2-10.25 finished in a heap in 3:20:03
13.1 in 1:34:30
After the race, we were very well taken care of with lots of food and drink as well as a nice massage. It felt great at the time but I could hardly stand after getting off the table. Tonite, I'm stiff but not too bad and am ready for a big bowl of chocolate fudge crackle ice cream and whatever else catches my fancy.
My race went reasonably well considering, had a good 1st 1/2 in 1:34:30 with our 5 person 3:10 pace group but then things fell apart after mile 14 when it started to pour cold rain in buckets. Before this, there was only a light rain with the wind mostly behind us. At this point the pace group left me behind as they seemed to sped up and I slowed while monitoring HR which was starting to max out. From this point on, I struggled to maintain what pace I could with my legs very cold and almost cramping the rest of the way. Around mile 23 I ran into the last remnant of the pace group (one person) who was walking and dropped out shortly after, 2 others had already abandoned with their 3:10 waiting for another day. The other member of the group ended up as the 1st overall female in a 3:27 after coping with a pulled hamstring for most of the 2nd 1/2.
I ended up finishing 8th overall and 1st in age group (50-59) in 3:20:03 but struggled over the last 10 miles with my pace falling dramatically. The complete results should be posted on the RunNB website shortly.
Splits were:
1- 712 14-707 - Rain begins in earnest
2-719 15-747 - Lose contact with pace group, maintain HR of 150 (88% of max)
3-706 16-747 - Pace group out of sight, steady rain now
4-721 17-731 - struggling a bit, legs cold despite layer of vaseline
5-708 18-745 - pass a runner, no crowds here!
6-712 19-801 - definitely getting tough, legs crampy, hard to feel feet
5-731 20-757 - tried to take another gel but no stomach for it
8-700 21-814 - more traffic on main street but lane reserved for runners
9-742 22-752 - pass last of pacers
10-732 23-807 - struggle just to keep going, heavy downpour, counting steps
11-657 24-815 - struggle continues and slowing more, repassed (only once)
12-713 25-825 - I just want it to be over!
13-724 26.2-10.25 finished in a heap in 3:20:03
13.1 in 1:34:30
After the race, we were very well taken care of with lots of food and drink as well as a nice massage. It felt great at the time but I could hardly stand after getting off the table. Tonite, I'm stiff but not too bad and am ready for a big bowl of chocolate fudge crackle ice cream and whatever else catches my fancy.
Saturday, October 22, 2005
Forecast, yucky!
Saint John: Sunday - 'Cloudy. Periods of rain beginning in the morning. Amount 10 to 15 mm. Wind northeast 20 km/h increasing to 30 gusting to 50 in the morning. High 8.'
Yuck, only saving grace is a NE wind which will be at our backs mostly. This is going to be just like my last longish run 2 weeks ago in the wind & rain. Now I can stress over what to wear and how to stay warm before the race begins. Last year they let us stay in the buses only a block from the start of the 2004 KV race which was great on a cool fall day. Hopefully they do the same again ;-)
Yuck, only saving grace is a NE wind which will be at our backs mostly. This is going to be just like my last longish run 2 weeks ago in the wind & rain. Now I can stress over what to wear and how to stay warm before the race begins. Last year they let us stay in the buses only a block from the start of the 2004 KV race which was great on a cool fall day. Hopefully they do the same again ;-)
Friday, October 21, 2005
Feeling iffy and went for a swim
Sunday forecast: 'Periods of rain. Windy. Low 3. High 10.' but waiting for the details tomorrow. Weatherman said it will only get bad Sunday evening. A northeast breeze would be a nice tailwind as this is a straight line course from east to west.
Ran an easy 5 today in 43:25 on the golf course and around town but felt kinda 'off'. Tapers always seem to bring out the little quirks and usually my legs never feel fresh or ready to tear up the pavement until race day. Busted outa work early and ended up falling in the pond while helping Jo clean it up! No damage done but my pride. The dog we're babysitting thought it was funny. He rushed right over and started barking at me as I spluttered my way out!!
Ran an easy 5 today in 43:25 on the golf course and around town but felt kinda 'off'. Tapers always seem to bring out the little quirks and usually my legs never feel fresh or ready to tear up the pavement until race day. Busted outa work early and ended up falling in the pond while helping Jo clean it up! No damage done but my pride. The dog we're babysitting thought it was funny. He rushed right over and started barking at me as I spluttered my way out!!
Thursday, October 20, 2005
Last little MP run
6.5 total in 55:00 with 3 at marathon pace in 22:10 (20 sec fast). 10C, sunny and stiff breeze about 50k/hr for 1st mile, then at my back. HR monitor battery dying and effort felt a bit much for a run that 'should' feel easy now. Finish with nice jog across golf course and 4x100 strides.
More scheming about race pace: last year Dave & I did the 1st 1/2 in 1:35:30 and the 1st 18 at 7:15 pace. I have all the splits which I'll write out for reference and see if we can match them this year. Weather now is looking decent but on the cool side "Cloudy with 60 percent chance of showers. Low 1. High 8.'' No wind or hurricanes please!
More scheming about race pace: last year Dave & I did the 1st 1/2 in 1:35:30 and the 1st 18 at 7:15 pace. I have all the splits which I'll write out for reference and see if we can match them this year. Weather now is looking decent but on the cool side "Cloudy with 60 percent chance of showers. Low 1. High 8.'' No wind or hurricanes please!
Wednesday, October 19, 2005
YARD - yet another rest day
Not much to report running or exercise wise besides biking to/from work twice. Nice pasta meal tonite and skipped volleyball just in case I would turn an ankle of something.
Reviewed my old running logs and felt kinda depressed at the relative volume I used to do when I PB'd in the marathon 2 years ago. Back then over the last 14 weeks: avg 64mi/week, 6 x 20mi long runs with up to 15@MP using the Pfitzinger plan. Currently I'm on a lower mileage diet for a change but trying to keep the quality stuff. Average over the last 12 weeks is 42.5mi/week, 4 x 20+ long runs, 3x13 @MP. So we'll soon see how the experiment comes out!
Checked in and booked my room with brother-in-law Dave in Saint John and so now I have a bed 1 hr closer to the start and a fellow runner to scheme with. We also have a 3:10 pace group organized with 4 bunnies which should make things interesting! Weather is also looking OK but this is still the maritimes and it can change in a flash. Crossing my fingers & toes!
Reviewed my old running logs and felt kinda depressed at the relative volume I used to do when I PB'd in the marathon 2 years ago. Back then over the last 14 weeks: avg 64mi/week, 6 x 20mi long runs with up to 15@MP using the Pfitzinger plan. Currently I'm on a lower mileage diet for a change but trying to keep the quality stuff. Average over the last 12 weeks is 42.5mi/week, 4 x 20+ long runs, 3x13 @MP. So we'll soon see how the experiment comes out!
Checked in and booked my room with brother-in-law Dave in Saint John and so now I have a bed 1 hr closer to the start and a fellow runner to scheme with. We also have a 3:10 pace group organized with 4 bunnies which should make things interesting! Weather is also looking OK but this is still the maritimes and it can change in a flash. Crossing my fingers & toes!
Tuesday, October 18, 2005
Grassy 400's
Not sure why I'm doing 400's on my last taper week but I've always been a slave to a schedule. Did about 5.5mi total in 46:00 with 6x400 on the golf course fairways and rough now that the golfers are pretty well gone (only saw 2 people). Warmup and finished with 4x100 on my secret lane. Felt a little tired, slow at 1st, and took it kinda easy as I didn't want to strain anything and it was nice to run on such a soft surface. Only 10C, overcast and light wind but felt ok in shorts and tshirt.
Began scheming about KV including the course profile which is challenging over the 1st 1/2. I ran the 1st 30k last year in pacing Dave to his pb of 3:10. And then 2 weeks later I ran New York and came out kinda flat. This year, I already have the BQ so I can throw caution to the wind and treat it as a real race. Most times I go out super cautious (never trust the marathon gods) and hope to have something at the end. This time, what to try??? Should I go out at just less than 1/2 mara pace, go by HR, try to stick with faster people, or try for a boring planned MP for the 1st 30k and see what happens? Maybe I'll look at my training to date and do a summary as I have no recent races since the Grand Manan 1/2 in July (1:32:46).
Began scheming about KV including the course profile which is challenging over the 1st 1/2. I ran the 1st 30k last year in pacing Dave to his pb of 3:10. And then 2 weeks later I ran New York and came out kinda flat. This year, I already have the BQ so I can throw caution to the wind and treat it as a real race. Most times I go out super cautious (never trust the marathon gods) and hope to have something at the end. This time, what to try??? Should I go out at just less than 1/2 mara pace, go by HR, try to stick with faster people, or try for a boring planned MP for the 1st 30k and see what happens? Maybe I'll look at my training to date and do a summary as I have no recent races since the Grand Manan 1/2 in July (1:32:46).
Sunday, October 16, 2005
Blustery marathon pace run
11 miles in 85:10 with 10@MP in 75:01 right on target of 7:30/mi pace. Did an easy warmup of 1 mile, then dumped rain jacket and started pace run. Conditions not great at 10C, with light to steady rain and winds westerly 30 to 50k mostly across on my shoulder. In only shorts & long sleeves and I never really warmed up completely with legs feeling cold, almost crampy. Mile splits varied between 7:16 and 7:51 (2nd last mile) on this hilly out and back route. It was a decent effort in conditions I hope we won't have next week at the KV marathon but if I can do this alone I should be good to go.
Now an entire week of almost not running at all which usually drives me and my family crazy. Can't run, can't eat, all this extra energy and can't do other sports or I might get hurt. All I can do is scheme and plan, review my training log, decide on a race strategy and just do it! Looking forward to next Sunday ;-)
Now an entire week of almost not running at all which usually drives me and my family crazy. Can't run, can't eat, all this extra energy and can't do other sports or I might get hurt. All I can do is scheme and plan, review my training log, decide on a race strategy and just do it! Looking forward to next Sunday ;-)
Saturday, October 15, 2005
Feel like I gotta run every day
Easy 5mi loop around the Point in ~42:00. Overcast and windy but no rain yet and rather mild 12C (it's all relative; a month ago this would have been fridgid!) Legs felt kind of heavy so took it real easy on the grass and shoulder. Didn't really need to run but can't help it. Only 8 days to go and we'll find out whether quantity or quality does the trick. Gonna check out my training from previous buildups and compare the results. More to come...
Friday, October 14, 2005
A little tempo
6.5mi in about 50:00 on the road out of town Easy w/up then stretch, 2 mi easy then 3mi tempo in 20:50! I was pleased when I looked at the watch ;-) Overcast with light sw breeze for last 2mi. Felt good, did a few strides 1st, had to work last mile to hold pace with HR slowly creeping up from 155-160 at end. Nice easy jog on grass across golf course to end. Day of was nice, put a little life in the legs. Talked to S before her trip to PEI for the marathon. Prediction is rain and wind worse than last weekend. She may bail and do the 1/2 but wished her the best, there's always Boston to look forward to!
Thursday, October 13, 2005
Speedwork and taper
Yesterday was 5x1k by time and effort out on the highway. Perfect coolish fall day, sunny, light wind. Ran hard at about 10k effort for 4:10 per interval, then walked jogged till HR below 130 and start next int at 6:00 spacing (so about 1:50 rests). Holding back a bit, don't want to pull anything now but felt great throughout. Later went to volleyball for 2hr that evening, tried to take it easy & no jumping (much).
Today, was my 1st day off midweek in months & felt like I was playing hookie (how old is that?) but feeling keen for tommorows short tempo run. Cool to be looking forward to a training run. Now need to think about and decide how I'm going to run/race the marathon...
Today, was my 1st day off midweek in months & felt like I was playing hookie (how old is that?) but feeling keen for tommorows short tempo run. Cool to be looking forward to a training run. Now need to think about and decide how I'm going to run/race the marathon...
Tuesday, October 11, 2005
Easy runs are fun
Taper week started off with a rest day, followed by an easy run of 5mi in 45:00 with 11 strides to get legs going at the end. Schedule called for 5x1k with 400 recovery but seem to need at least 2 easy days after my long runs now-a-days. Must be getting older or something.
Would you believe I found a perfect place to do strides at the top of the Station Hill that I do almost every day from work? It's a flat, well packed road/trail right at the top that I never considered running because it's a dead end. But perfect length (~100m), dead flat and nice cushy surface along a beautiful wooded drive. Almost as nice as the golf course but don't have to dodge the players. I'll be back there on a regular basis now!
Would you believe I found a perfect place to do strides at the top of the Station Hill that I do almost every day from work? It's a flat, well packed road/trail right at the top that I never considered running because it's a dead end. But perfect length (~100m), dead flat and nice cushy surface along a beautiful wooded drive. Almost as nice as the golf course but don't have to dodge the players. I'll be back there on a regular basis now!
Sunday, October 09, 2005
Long MP run in cold, rain and wind
13 mi at 7:30 (marathon pace) in cold driving rain. About 10C with 15-30km/hr NE wind. Ran hard right from start to keep warm and get the run in. Felt great after a few miles, not easy but not pushing it either. Excellent confidence builder for the main event where the weather could be like this or worse. Now to taper the running and eating... but not today ;-)
Saturday, October 08, 2005
1st run post (2 weeks to go)
Easy 5 miles (~42:00) today in steady rain, 15C, light winds. Thinking of the KV marathon in just 2 more weeks and the fact that conditions might just be like this or worse if cold & windy.
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