Lessons Learned

Now that I’ve had a couple of days to recover from my last race, I wanted to share a few lessons I learned about myself with everyone….

Lesson #1: I need to continue watching my waistline. I can’t help but thinking the extra 30 pounds or so I am carrying is really a handicap at this point. I mean seriously – it’s like lugging a backpack with four gallons of water uphill. I’m down about 3 pounds in the last three weeks – so at least I’m heading the right direction. Finally.

Lesson #2: Ditch the speed work. I need more long slow miles. Lots of them. Speed work where I’m going over the next couple years is overrated. The ability to go fast doesn’t matter when the need to be slow and steady is more important.

Lesson #3: Hills are not overrated. I need more and longer.

Lesson #4: I’m racing way too much. I mean with next week (San Francisco Half Marathon) I’ll have run three races in six weeks. I need to refocus on training. Pounding out the long slow miles. Getting some legs under me instead of thrashing them every other week.

Yes. I know I didn’t eat breakfast Saturday. Bad move on my part. But I’m not counting that as a lesson learned because I’ve supposedly learned that lesson before.

So – here’s my corrective action plan:

1. Keep watching my waist. Yeah – it sucks to feel hungry. It also sucks to strap four gallons of water to my back wherever I go.
2. More miles. I’m going to concentrate on the long run. I’ve got to get to the point where 16 plus miles is not an exercise that ends in extended afternoon nap time. If I need to cut miles, the miles that will be cut will be the shorter stuff.
3. I’m not going to completely ditch the speed work, but it will not be a major part of my training plan for a while (at least until I set a goal marathon).
4. More hill time on trails will be part of the agenda for the next few weeks. And I will not walk them. Even if I can walk faster than I’m “running” – I’ll slog up the hills.
5. After San Francisco – tone down the racing. My legs and body will thank me. Not to mention my pocketbook.

I think I’ve let the cat out of the bag a couple of times over the last few weeks. In case you haven’t noticed – I’ve taken a liking to the trails. There’s something about “surviving” that appeals to me.  Five hours on the pavement seems to be drudgery. Five hours on the trails though is like an adventure.

So – expect more trail time moving forward. I’m already doing one to two trail sessions per week. I’m going to try to get long run miles in on the trails. Perhaps some peak bagging as well (like this trip to Mt. Baldy, or this one up San Jacinto). And definitely a 50K by next spring.

But – not to get ahead of myself – here’s this week’s schedule:

• Monday: Rest day.
• Tuesday: Hills with Cal Coast. Somewhere around 5 miles
• Wednesday: 4 mile easy run. Resistance workout of 1 set each Lying Hip Abduction, Single Leg Squat, Box Lunge, Stabiliy Ball Leg Curl, Single Leg Squat Jump
• Thursday: 9 miles on the trails
• Friday: Rest
• Saturday: 12 mile long run.
• Sunday : 9 mile easy run. Resistance workout of 1 set each Cook Hip Lift, Oblique Bridge, Forearms to Palm Bridge, Stability Ball Leg Curl, Broad Jump
• Total: Around 39 miles.

Week 10

As I mentioned yesterday, I'm in week 10 of this training cycle. This will be my first 50 mile week this time around:

Monday: Erg 5K. Stretching and core.
Tuesday: 9 mile general aerobic.
Wednesday: Erg 5K. Stretching and core
Thursday: Hills! 2 mile warm up, 6 hill repeats, 1 mile warm down
Friday: Rest
Saturday: 20 miles
Sunday: 9 miles marathon pace
Total plan: 50 miles

I was up on the erg last night. Did a 5 minute warm up followed by three sets of 10 minute progressions. A 10 minute progression on a rowing machine takes the shape of rowing faster for a decreasing number of minutes. The first progression was 4 minutes at 16 strokes per minute, followed by 3 minutes at 18 spm, followed by 2 ' at 20 spm, followed by 1' at 22 spm. I followed with a 2 minute rest, then took off on the second progression at 4'/3'/2'/1' at 18/20/22/24 spm. Then another 2 minute rest followed by the final 4'/3'/2'/1' at 16/18/20/22 spm. Tack on a 5 minute warm down for a total of 8.65 kms.

I'm glad my workout was indoors. We finally got a bona fide storm. Notice how the tree that was next to the palms is missing the second time I panned right:



On the schedule today - 9 general aerobic miles. I've got the old shoes and a couple of layers packed. Hopefully it won't be raining too hard.....

Week 11 in the Books

I wrapped up week 11 yesterday with an *easy* 5 mile recovery run. I emphasize easy, because I kept the effort pretty low key. Just like yesterday I stopped on the trail and chatted with a family friend. Who said that running is not a social activity? I finished up by making it to the gym for stretching and core work. Final stats on last week - 48.5 miles.

This week is supposed to be my first week ever above 50 miles. But I have a whirlwind business trip to El Paso, so I'll end up having to forgo Wednesday and Thursday's runs. This week stacks up like this:

Monday: Rest
Tuesday: Was supposed to be a 6 mile recovery run. I'm putting Wednesday's run here instead - 3 1/2 mile general aerobic warm up, 6X800 intervals at 10K pace, 400 rest in between, 1 mile warm down for a total of 9 miles.
Wednesday: Aluminum tube to El Paso
Thursday: Aluminum tube back to Orange County
Friday: Rest day. Daughter's 21st birthday dinner with family (in other words I better not run).
Saturday: 18 mile long run
Sunday: 6 mile recovery run. Hit they gym.
Total mileage: 33 miles

So, the elusive 50 mile week is still tantalizingly close. But then a year ago, I never would have thought that it was even possible.

Finally, thanks for all the concern about running alone! I do belong to a running club (Cal Coast Track Club) that meets for long runs on Saturday mornings. But there are two things working against me. First, I'm using a training plan that the club is not - so I'm out of whack with everyone else. Second, three to four hours running is a big time investment. I'd rather do it early and get it over before the rest of family is up and moving around so they don't have to suffer the wrath of my schedule. Running alone is something I've brought on myself.

Plus - it's not as bad as it could be. I use the time to catch up on news and current events. While most people listen to music while running, I listen to a couple of podcasted radio shows: the Phil Hendrie Show and Coast to Coast AM. I can listen to some news, comedy, and things that go bump in the night. Out of curiosity - what do you all do to work through the boredom of hours on the trails and paths?

Week 9 in the Books

Sorry about missing my post on Sunday. I was wrapped up in a project this past weekend. It was pretty much run work run work. I didn't even get the evening off for fireworks. I'll wrap the project up today. Don't feel sorry for me. The money's good, so it was worth it.

I did get my runs in though. Five recovery miles on Saturday and a 16 mile long run on Sunday. Hey - I found out Sunday morning - 16 miles is a long way! I checked out yet another new route that took off from mile 6 of the San Diego Creek trail that headed north toward the hills. It seemed like I kept going forever! Eight miles out into the bowels of Irvine. Past three freeways. Whew. And I lied about doing nothing but run work run work. It was actually run work run nap work. A long run really takes it out of me.

Week 9 wrapped up with 44.25 miles in the books. This is a new weekly record for me. To be sure, I am slowing down, but I feel pretty good this morning - especially after a 16 mile run yesterday. Long runs are still pretty intimidating, but at least I can see that a 20 miler is doable.

But, I don't need to worry about a 20 miler for a couple weeks yet. On the schedule this week (Week 10):

Monday: Rest day. I may get the erg down for an *easy* workout.

Tuesday: 10 miles - 5 miles GA followed by 5 miles at half marathon pace.

Wednesday: 5 recovery miles. Hit the gym for stretching and core work.

Thursday: 11 miles medium long run.

Friday: Rest day.

Saturday: 17 mile long run.

Sunday: 5 recovery miles. Hit the gym.

Total: 48 miles.

I'm tired just thinking about this week. I'll get caught up on everyone's blogs later today. I promise!

Week 10 Wrap

Okay folks. Two more weeks left on this training cycle. Despite taking an extra day (or two) off this past week, I still managed over 30 miles. I can thank yesterday's heat charged 12 miles for putting me over the top. It's wasn't pretty and it wasn't fun, but I put 12 miles in to put me at 31.25 miles for the week. Speaking of heat - I downed a total of 100 ounces of liquids just to keep me going.

And wow - talk about heat! The weather forecast had predicted temperatures in the mid 90's yesterday. My plan was to get out of the house early to beat the heat, but I couldn't make it out the door until 8:30. Then, I had to run the San Diego Creek trail away from the coast because the trails around the Back Bay were closed for the Newport Beach Triathlon. By the time I left the car, it was already in the low 80's and it only got warmer. I started with four 10 ounce water bottles . At mile 10, I stopped in a local park and refilled three bottles because I was dry! I downed two of those by the time I got back to the car. At the car I downed two 20 ounce bottles of Gatorade (yes, yes, I carry Gatorade in the car just because). But I felt more or less normal. By the time I got back to my car at 11:15 AM, it was 86 degrees, and I could see the ocean from where I parked! It must have been well over 90 where I was running. Whew! I took my camera and shot some pictures (those for a later date) to force myself to hold the pace down. Probably a smart move.

So, I'm left with two weeks until my goal half marathon (Pediatric Cancer Research Foundation's Cinco de Mayo Half Marathon). I'm actually feeling as good as I've felt in a long time. The extra couple days of rest last week has done wonders - all of my little tweaks and niggles have mysteriously disappeared. I ran my 5K on Saturday and even though I pushed, I felt as if I had something left in the tank afterwards. I am getting excited!

The plan for this week? Well - here we go:

Monday - Scheduled rest day. I am travelling to the Central Coast (San Luis Obispo) for business, so no running today.
Tuesday - Intervals. Somewhere around 6 miles with my club.
Wednesday - 6 recovery miles. Hit the gym for stretching and core work.
Thursday - 60 minute tempo run. Around 6 miles.
Friday - Scheduled rest day.
Saturday - 12 mile long run. Keep it easy.
Sunday - 6 recovery miles. Hit the gym for stretching and core work.

This will put me around 36 miles for the week. I'm looking forward to a final week of pushing before tapering off for my half marathon. Sure hope the weather cooperates!

Unscheduled Rest Day

Well, things have been going along quite nicely on this training cycle, but alas, all good things must come to an end. What I thought was DOMS yesterday morning just progressed throughout the day until I was in bed shivering from a fever. I spent the day generally miserable slipping in and out of sleep, sore, and feverish. Needless to say, I didn't run.

So that wrapped up last week. Total distance - 31 miles. I gave up a 4 mile pace run yesterday, but considering the day before I essentially ran a 12 mile pace run, I'm not too torn up.

This week's plan includes a 5K on Saturday:

Monday - 4 mile easy run. Gym for stretching and core work. (I'm not sure I'm going to run today - I'm still feeling a little under the weather.)
Tuesday - Intervals. About 6 miles total
Wednesday - 4 mile recovery run. Gym for stretching and core work.
Thursday - 60 minute tempo run. About 6 miles total.
Friday - Rest day!
Saturday - RACE! Costa Mesa Community Run 5K
Sunday - 6 mile recovery.

This puts me at 29 miles for the week. If I don't run today (high probability of this happening) then I may extend Sunday's run to 9 miles or so. But then again - maybe not!