National Marathon: 16 weeks

I had planned on writing about how it was 70 degrees at 1 a.m. on Dec. 1 and 30 degrees with wind chills in the teens just three days later. But since I don’t understand science or meteorology, I’ll just skip it. Today I did my first 20 miler since the before the Harrisburg Marathon even though I had planned on quitting at 9 miles. Then 10 miles. Then 11… 12 and 13.

When I got to the 13-mile mark, I figured I would run a quick two-mile loop around Franklin & Marshall before calling it an afternoon. But suddenly I started to feel OK. It wasn’t necessarily a second wind, but my hamstrings felt better, each step was no longer a chore and the wind that sent the temperatures spiraling near single digits was either at my back or absorbed into the building or the trees.

That’s when I figured I might as well get 20 miles under my belt and grinded it out in 2:13:38.

Considering I was ready to pack it in 11 miles earlier, I did pretty well.

Besides, after eating and drinking like a pig the day before I figured I owed it to myself to run long. My wife and I had a few friends and their kids come over for her “soup night” so I figured I had to indulge.

And imbibe.

I did all the above.

Since I’m gearing up for the National Marathon on March 24 it was time to get serious – diet excluded, of course. Add in the fact that I plan on racing a 5k next Sunday, it’s time to run off the pounds of bread, cookies, wine, beer and soup(s) I stuffed into my stomach.

It couldn’t have been that bad, though. Despite running just 11 miles on Sunday as part of a 10-mile tempo run (in 59:23), I put in 94.5 miles last week. It didn’t plan on doing so much, but I just couldn’t help myself.

Here’s what happened:

Monday
14 miles in 1:33:05
The first 5 miles went in 32:37 just like the second 5. The last 3.3 miles on the field were slower, but I was oddly consistent.

Tuesday
14 miles in 1:32:31
Same run as yesterday, except that I ran 3 x 1,000 meters during my final five miles. I ran the surges very controlled at around 5-5:30 pace.

Splits:
first 5 - 33:15
first 10 - 65:57
last 3.3 - 20:48

Wednesday
15.5 miles in 1:49:14
Felt solid and relaxed, which is the way I needed to be after the past two runs. I ran a bunch of hills, which seems to affected the time, because I was running easy 6:45 miles.

Thursday
13 miles in 1:28:29
Ran very consistently and slow. I felt a little tight and maybe even tired after three decent workouts this week. It was also 70 degrees today, which is odd.

Friday
16 miles in 1:45:07
I liked this one. I rushed to get out the door before the windy storm and even though I started a little tight and couldn't do another set of intervals, I worked on running each loop faster than the previous one.

Splits:
First 5 miles - 33:50
Next 5 miles - 32:37
Last 5 miles - 31:43

Saturday
11 miles in 1:12:28
I actually stopped myself from running 13 or 14 today. I figured 11 was enough, especially since I had only planned on running between 70 to 75 miles this week. Nevertheless, it seems as if I'll be at 100 miles before the new year. I guess that's good.

Today I felt a little tight and tired because of yesterday's run and not enough sleep last night. Plus, it was very windy and colder than it has been. Nonetheless, I battled through and did my first five miles on the field in 33:00. I kept that pace for the following two circuits before doing the last one a little quicker to finish in 32:37. I definitely didn't feel that fast, but I'll take it.

Sunday
11 miles in 66:00
Ran strong but surprisingly didn't feel like a labored. In fact, it feels as if I really didn't push it at all. I ran the first 5 miles in 31:16 and the second 5 in 28:07 for 59:23 over 10 miles. I thought I could go a little faster, but to go 59:23 and not feel tired is pretty good.

That’s 94.5 miles with a little more than three months to go and a 20 miler in the bank.

1 week to go

For a more in-depth examination of the training week, go to the other site. Here’s a brief outline of the running week that was:

Monday
21 miles in 2:17:08
Ran the last four miles in 23:01.

Tuesday
14.3 miles in 1:37:28
Time to dial it back.

Wednesday
10 miles in 64:30
Didn't think I was going as fast as I was, but you know...

Thursday
10 miles in 64:43
Ho-hum.

Friday
10 miles in 68:28
Stomach was a little upset and my right hip and left hamstring were achy, but the run was pretty easy.

Saturday
6 miles warmup and cool down – 5k race in 16:23.
Sixth place. The pace felt easy.

Sunday
14 miles in 1:35:26
A nice easy run despite some discomfort with my stomach.

Total mileage: 88.4. First week under 100 miles in a while.

2 weeks to go

As indicated in a previous post, I moved the running stuff to the new, running site.

It's all there, including the two-weeks to go breakdown.

Oh yeah: Technorati Profile

3 weeks to go

Just this week my wife asked me how my training would be different if I didn’t have to worry about money and jobs or any of the burdens a non-Powerball winner has to contend with.

“What would you be doing right now if you didn’t have any of those responsibilities,” she asked.

“Well, after my third massage of the week, I’d get on a plane and head to your parents’ house in Estes Park,” I said.

Estes Park, of course, is in Colorado -- just 30 miles north of Boulder, the mecca of running. Actually, it’s 7,522-plus feet above sea level and it’s where I “officially” started my training for the Harrisburg Marathon on Nov. 12. For 10 days in July, I woke up every morning, drank some coffee with a water chaser before heading off on a 13-mile run over the first half of the Estes Park Marathon course.

If anyone has ever been to Estes Park in June and July, it’s easy to understand why these runs would be perfect. First, while sunny, the temperatures rarely range past 85 degrees with humidity below 20 percent. For Northeasterners, summertime humidity is a killer and is probably the reason why Gatorade was invented.

But aside from the weather and the 8-minute per mile runs, the hill work made me as strong as an ox. Actually, to call what I ran a “hill” doesn’t do it justice. Estes Park, as most know, is the headquarters for the Rocky Mountain National Park. With that in mind, it kind of changes the perspective of what we call a hill here at sea level on the east coast.

Every morning I ran a flat and rolling downhill first two miles before taking off on a four-mile climb (yeah, that’s right) that took me 45 minutes to complete on a fast day. At the apex, the run up the hill took me to 8,150-feet above sea level.

I’m convinced those 45 minutes up that four-mile stretch was the backbone of my entire training program. That’s why if I were financially independent, I would be out there running up those hills to sharpen up for Nov. 12.

Then again, Estes Park was hit with 7½ feet of snow on Tuesday. It probably melted or was quickly cleared away the next day, but I’m definitely not ready for snow running yet. It was a pain running in the rain and high winds this week – who needs snow?

Anyway, on to the week:

Monday – 24 miles in 2:42:20
It felt like it was 1998 all over again. I ran the entire time in the Brick Yards and Baker Field and I did not stop to drink... in fact, I didn't stop at all. It was a pretty good run, though I definitely slowed down at the end.

Tuesday – 15.3 miles in 1:47:34
Ran in a steady downpour. In the old days I would have waited for the rain to pass before running, but I don't have that luxury anymore. What happens if I have to race in the rain? Let’s hope for partly cloudy skies and 55 degrees on Nov. 12.

Wednesday – 17 miles in 1:51: 36
I wanted to run as hard as I could without exerting myself during the second half of the run. However, I could only go 6:10 to 6:15. I ran three miles (after 9.5) in 18:40, which is slower than I felt. Still, it was pretty easy to hold that pace. I hope I can do the same with 5:50 to 6:00 pace.

Thursday – 18 miles in 2:04:12
Tried to make my legs go faster, but they wouldn't do it. Despite the lack of speed, I ran strong and didn't feel bad -- just slow. Did a whole bunch of hills, too. I suppose I did repeats if you want to get technical about it.

Friday – 15.1 miles in 1:46:11
It was as windy as I can ever remember -- excluding that time in Boston in Feb. '98 when the gusts were 70 m.p.h. I woke up tight and tired and not really sure how much I had for a workout. Nevertheless, I kept it together for some decent hill work. I figured if I wasn't going to run fast I might as well get some strength work in.

Saturday – 18.2 miles in 2:04:16
Kept the same pace the entire time. Ran some more hills -- like yesterday -- and even overcame some stomach trouble an hour into the run. Three 2-hour runs in a week is pretty good. The plan was to get up early and go to a 10-mile race, but getting up early in the morning is easier said than done.

Sunday – 7.4 miles in 46:26
Wanted to run another 5k or 5-mile time trial, but my right hamstring was a little tight and I didn't get much sleep. Either way, I was able to keep the pace fairly up tempo. I even took my iPod with me, which is rare.

That’s 115 miles for the week. Three weeks to go – 11 more hard training days and 10 days to taper.

On another note, just for fun I’d like to run the Estes Park Marathon. The race has a nice web site packed with tons of info; such as the race is the “highest paved marathon in the world.”

I’m curious if there is a higher unpaved marathon?

After spending 10 days running the first half of the course, I’m really impressed that some badass named Anton Krupicka ran it in 2:45:02 last June. I’d like to see what Anton could do on a flat course like Chicago… it might be too easy for him.

So, yes, if I didn’t have a job, a mortgage, a car payment and all of that other stuff to worry about, I’d be in Estes getting ready. Every morning I’d go to Kind Coffee for a big cup of caffeine and a Clif Bar and then I’d head up those hills.

A return to sea level for the race would make me feel like one, gigantic lung.

4 weeks to go

Another good one. Still feel the same as last week -- I'm ready for the training to be over, but I wouldn't mind a few more weeks to work on some things. It's a paradox. Anyway:

Monday - 23 miles in 2:36:57
Felt super strong and could have run 20 more miles.

Tuesday - 15.1 miles in 1:43:05
I ran easy 6:45 miles during most of the run.

Wednesday - 17.5 miles in 2:00:40
Didn't expect to do 2 hours when I started, but I really feel strong so I kept going.

Thursday - 16.4 miles in 1:51:24
Strong, strong, strong. I don't know if it's the caffeine or the training, but I feel super strong with the running.

Friday - 15.6 miles in 1:43:17
I ran hard during the back half and did a bunch of hills early. The pace was pretty consistent.

Saturday - 15.1 miles in 1:43:54
Got a late start after getting some ART and taking Michael to the doctor. Before I ran I drank a Red Bull -- pretty good stuff. Anyway, I ran strong again, but didn't try to do too much. The pace lagged a bit at the end.

Sunday - 8 miles in 49:22
Ran 3.3 miles in 17:37. That's 5:20-per mile pace or a 16:34 5k. My goal was to run a sub-17 5k or under 18 minutes for the 3.3 miles. I guess I did it. Perhaps, under better conditions, I can break 16 for 5k. Wouldn't that be something?

110.7 miles for the week.

5 weeks to go

Best week yet. Either I'm getting stronger or my loops are getting shorter. Nonetheless, with five weeks to go I'm kind of torn -- I want the race to hurry up and get here so I can be done, yet I also want more time to train.

Anyway:

Monday - 20.4 miles in 2:21:31
Good run. I went without my orthotics because they were stolen, but I felt OK though my left calf was a little achy. If I feel like I did today on marathon day, look out.

Tuesday - 17 miles in 1:56:48
Started out nice and easy at a solid pace and then ran three miles in 18:33 after already running 13. I feel really strong over the distance.

Wednesday - 13.1 miles in 1:31:59
Easy, easy run after two hard ones in a row and a morning on the golf course. I picked it up a tiny bit but nothing better than 6:30 pace. I also sweated a lot because of the humidity.

Thursday - 18 miles in 2:03:00
Didn't plan on running so far, but I was out there, felt good, so what the hell? I ran pretty strong over the final eight miles and took the pace between 6:15 and 6:30. Plus, the weather was nearly perfect aside from the occasional headwind. Lots and lots of fun.

Friday - 15.3 miles in 1:41:17
Felt pretty strong and kept a steady pace the entire time. Could have run harder, too. Just an enjoyable run. It's as simple as that.

Saturday - 14.5 miles in 1:45:29
Just an easy run. Nothing more to tell about this one. I just did the work and tried to stay strong because I had no speed at all.

Sunday - 7 miles in 46:32
I feel strong and smooth. I could have really run today, but I'm not going to skip an easy day.

105.3 miles for the week. 5 weeks to go with 12 straight week at 100 miles or better. That could be my record even though I averaged more than 100 miles a week during 1998.

6 weeks to go

Another one down, six more to go until Harrisburg.

Monday - 20 miles in 2:20:36.
Weird run. I had to make a pit stop and that cost me a half hour after running 3.5 miles, and then my calf and hamstring (mostly my calf) ached a bit and got tired during the second half. I was going at a decent pace, but for some reason I slowed down.

Tuesday - 16.3 miles in 1:49:59.
Had some more problems with my stomach but ran the second half really well. Actually, did the final nine miles in 57:51. My calf/knee/hamstring didn't hurt so much either. Must have been the ibuprofen.

Wednesday - 16.3 miles in 1:48:56.
Couldn't keep the faster pace throughout the final nine miles, but as a whole, I ran better than yesterday. I also went in for some ART on my right calf. Ran the final nine miles in 58:06.

Thursday - 16 miles in 1:50:11.
Just relaxed and ran.

Friday - 5.4 miles in 36:59.
Just a late easy 5 after a long day of tiredness. I didn't get home until 5 a.m. this morning from Washington. The game I was writing about didn't start until 11:30 p.m. and I spent the entire day trying to rest.

Saturday - 2 miles warmup followed by 13.1 miles in 1:23:29.
Wanted to run 6-minite miles the entire time, but the course was extremely difficult. In fact, the downhills were so extreme that I had to walk down them. Lots of twists and turns and there wasn't one half mile without a rise of decline. Nevertheless, it was a good effort.

Sunday - 11.5 miles in 1:22:59.
Calves felt a little tight from running hard over the hills yesterday. My feet were also a little tender from the blisters, too. I didn't run any pickups and pretty much just sat back and ran easy.

100.6 miles for the week. Six weeks to go.

7 weeks to go

Seven weeks to go. A couple of tough days, and I lost the toenail on my left big toe, but the ART treatments are working. I'm running a half marathon this weekend so I have to figure out a good, short taper.

Anyway, here's the work:

Monday - 20 miles in 2:22:15. Ran without orthotics, which wasn't a good idea.

Tuesday - 16.3 miles in 1:54:12. Kind of bonked over the last 10K. If it wasn't a case of bonking, it was reaction to the humidity or not enough to drink. Meanwhile, my left hamstring is really achy.

Wednesday - 16.3 miles in 1:52:41. Felt pretty strong until my left hamstring started bothering me a bit. The strength part is really good. The distance is easy.

Thursday - 17.8 miles. First run: 12 miles in 1:24:38. Second run: 5.8 miles in 38:20. Got some ART.

Friday - 14.5 miles in 1:43:37. Felt pretty tired during the first half and had to make a pit stop. During the second half of the second half I felt really good and could have run all day.

Saturday - 14.5 miles in 1:38:06. Tried to run the second half around 6 to 6:30 pace and I was able to do that despite the hard hills. Coffee definitely helped this run, too.

Sunday - 5.8 miles in 40:30. Easy.

105.2 miles for the week.

8 weeks to go

Had some trouble with my calf and hamstring that seemed to effect my knee. Luckily, I had an ART appointment already set up so I only missed one workout. In the interim, I've gotten serious about stretching (with yoga) and my pre-run warmup. So far so good.

Monday - 21.3 miles in 2:25:40. Started out around 7-minute pace and then got into 6:50ish before bringing it home in 6:20. Good run... I wish they could all be like the second half of this run.

Tuesday - 20.2 miles. First run: 12.2 miles in 1:28:45; Second run: 8 miles in 55:35. Knee area started to hurt today. Once I warmed up it was OK, especially on second run when I ran 5:50 miles for alst three miles.

Wednesday - took the day off to rest calf and hamstring. Started doing yoga in this morning.

Thursday - 17.5 miles in 2:02:07. The running part was easy. I liked running the distance and it seems like it's no problem just to go out and run all day.

Friday - 15.3 miles in 1:47:20. Had to do a decent warmup before running. Also went in for some ART treatment this morning. In order to keep running I have to stretch and do the ART and yoga stuff. Otherwise, I ran OK once I got going even though it was pouring down rain.

Saturday - 16.3 miles in 1:50:50. Calves and hammys didn't bother me as much as the past few days, though they still are not 100 percent. Either way, I ran well in some stretches, mixing in fartlek with some hills and other good stuff. Ran the final nine in sub-6:30 pace and it was really easy.

Sunday - 11.1 miles in 1:15:57. As soon as my calf and hamstring got warmed up I felt great. It's just a pain getting it warmed up and it's a pain when it's not warmed up. Nonetheless, ran some uptempo miles at the end and they felt pretty good.

Anyway, that's 101.1 miles for the week. Not bad, but it was the toughest week yet.

9 weeks to go

Monday - 20 miles in 2:28:13.
Just an awful run. Got up early to run in a 20-mile race after working until 1 or 2 a.m. Never got loose and stomach and hamstrings nagged the entire time. In other words, I sucked. On the positive side, the distance feels kind of easy.

Tuesday - 15.8 miles in 1:48:00.
All hills and then some more hills. The second half of the run was mostly flat and I ran that between 6 to 6:30 pace. Much better than Monday.

Wednesday - 15.8 miles in 1:45:11.
Same run as Tuesday only faster.

Thursday - 13 miles in 1:36:54.
Big time recovery day. Actually tried to avoid hills for a change. Just went slow. Planned on adding a second run in the evening but felt too tired and went to bed early.

Friday - 18.2 miles in 2:01:24.
Lots of fartlek. Did a 2-mile stretch in a 11 minutes and then ran the final 6 miles at 6-minute pace. Best run of the week.

Saturday - 14.2 miles in 1:42:18.
Recovery. My legs were tight and tired and it was very humid, too. Probably could have run faster, but didn't see the point.

Sunday - 7.7 miles in 53:06.
Simply a fun run. Had planned on only going an easy 5, but took my iPod with me and had a blast listening to music and running. Run uptempo very rarely -- mostly just cruised.

Total mileage: 104.7
Nine weeks to go... still curious about my fitness -- it might be time to get out and race.

10 weeks to go

Great week in terms of volume, mileage and recovery. Who knows? Maybe I can run sub-2:40. Anyway:

Monday: 20.2 miles in 2:20:52. Slow in the beginning, but ran the second half at 6:30 pace.

Tuesday: 15.2 miles easy, easy in 1:50:53. Hills and humidity -- I can't decide which was tougher.

Wednesday: 15.6 miles in 1:43:37 on grass. Ran the middle five miles in 29:08.

Thursday: 24 miles total. Ran 12 in the morning in 1:19:50, including the last 10 in 64. Did 12 in the evening in 1:21:06.

Friday: 13.6 miles in super slow recovery. Ran it in 1:39:14 with Ernesto's winds cooling it down nicely.

Saturday: 16 miles in 1:52:12. Ran every hill I could find... 10 of the 16 miles were uphill.

Sunday: 5.6 in 38:50. Ran through the city.

110.2 miles for the week.

Another one in the books. 10 weeks to go.

11 weeks to go

Another good mileage week. Luckily, my recovery has been really good -- that's the best part so far.

Here it is:

Monday: 21.4 miles in 2:28. Had some stomach trouble early in the run but recovered and ran well over the final 16 miles.

Tuesday: 15.1 miles. Strong early, but tired toward the end.

Wednesday: 16.2 miles with tons of hills. Half of the run was uphill.

Thursday: 15.2 miles. Tired after the hill workout.

Friday: 15.2 miles. Legs felt great, but the humidity kicked my rear.

Saturday: 16.2 miles. Same workout as Wednesday.

Sunday: 5 miles easy in 31:21. Not too easy, though... ran the last mile in 5:10. Also played golf in the morning at Pilgrim's Oak in Peach Bottom, Pa. -- strong with the driver and short game. Putting needs work, though.

104.3 miles for the week. Fifth straight week at 100+ miles... 11 weeks to go.

12 weeks to go

Here is last week's training regime for the Harrisburg Marathon on Nov. 12. A few readers have asked for my training plans so I will be publishing them here every week. So, without much more fanfare, here's the week of Aug. 14 to 20:

Hills, hills, roads and more hills this week. Did all of my runs over the hilliest loops with plenty of fartlek. Here it is:

Monday: 20 miles in 2:22. A little slow but I ran those hills.

Tuesday: 14.4 miles easy in 1:40. Hills.

Wednesday: 14 miles in 1:37. Cruised. Did I mention hills?

Thursday: 15 miles over hills with 3x1-mile in 5:30. This was a good one.

Friday: 15.6 miles easy. Hamstrings were a little tight.

Saturday: 14.2 miles in cruise control. A few surges here and there and some hills.

Sunday: 7.6 miles in an easy 53:04. Even wore my racing shoes for the first time in forever. I'd love to find another pair of Nike Air Mariahs in size 11 1/2 or 12, but I imagine they are hard to find.

Weekly total: 100.8 miles. Fourth straight week at 100 miles. 12 weeks to go.

The plan

A couple of regular readers were curious about my marathon training program, and what I did to prepare myself for those races. I really don't know how to answer these questions since everybody reacts to training regimes differently.

Personally, I like to run a lot of miles. It makes me feel better, though I have learned through trial and error that if I do too many weeks over 110 miles, I have a tendency to break down. Back in the old days, I cranked out months of 130-miles weeks only to get to the starting line worn out. That really sucked.


However, 100 to 105 miles per week seems to be the magic number as long as keep my interval sessions more strength-based than repeats on a track. I seem to recover pretty quickly from workout to workout when sticking to a steady and strict 100-mile plan.

Anyway, for those who asked, here's what I did last week and I'll try to keep this updated for the personal and public record. Why should there be any secrets?

Monday: 14.4 miles @ medium pace with hills. Surged on all hills.
Tuesday: 20 miles on grass @ 7:06 pace.
Wednesday: 13 miles easy.
Thursday: 17 miles on grass @ 6:50 pace.
Friday: 14.4 miles easy.
Saturday: 14.4 miles with 5x 1 mile in 5:45.
Sunday: 7 miles easy in 48:42.

100.2 miles for third straight week... fourth 100-mile week in last six weeks, with two weeks at 7,500-feet of altitude mixed in.

There are 13 weeks to go before the Harrisburg Marathon on Nov. 12.