I went out for 20 miles yesterday and hit the wall hard at about 15 miles. I pushed through another mile and then decided that I might be pushing too hard for a long run, so I backed off and walked the last four miles home. I've been consistently hitting a wall at about 15-17 miles for the last year now, and I've been thinking that I need to run more often than just three times a week to break through this hurdle. I just bought some Vibram Five Fingers which I'm looking forward to breaking in on my first recovery run tonight.
By the way, the run itself was very enjoyable. I went out slow and kept a slow and steady pace. I ran the first seven miles with Darrin from A Runner's Zone and then took off down the Santa Ana River in the opposite direction from what I usually go. It was nice to check out the new route and I was even lucky enough to find water right on the route. I had plenty of drinking water with me, but it was getting hot out there so I dumped a few water bottles over my head and it felt great! Also, had a great slow and easy 20 mile recovery bike ride with my wife this afternoon down to the ocean and back.
Sunday, July 31, 2011
Sunday, July 17, 2011
All is Well Again!
I didn't really know what to expect for this week after I crashed and burned in my attempt to run 20 miles last week. This week I paid a lot of attention to recovery, making sure I spent a lot of extra time stretching, using the roller, paying attention to nutrition and getting enough sleep. I also got some new shoes and bought some some Cliff Shots with 3x extra salt since I've been wondering if all the salt I lose in sweat was causing me to lose it toward the end of those long runs (I'm usually covered from head to toes in dried salt at the end of my runs). I took down a package during my run in addition to four GU's.
It's hard to tell which of the above did the trick, but yesterday's 16 miles was a piece of cake. I ran the first five miles with Rick who I met for the first time at the running store and then finished the last eleven miles on my own. My left calf did cramp up at about mile 7 but it never got bad enough to stop me. Also, I nearly twisted my ankle while running on the outside of the path and I went crashing into the dirt on my hands and knees within sight of several bicylclers! I suppose that was good for my humility. Anyway, I was still feeling good toward the end and my last mile was in just over nine minutes. On top of that run which was a huge success, I forgot to mention that I also completed my first successful Yasso 800's on Wednesday. I thought was I going to only get to six or seven repeats, but I was able to complete all ten at my goal pace weeks ahead of schedule!
This is going to be a busy week as I get ready to go out of town on vacation, but I'm hoping to stay disclipined with my workouts and recovery so I can consolidate the gains from this week and also maintain my sanity.
It's hard to tell which of the above did the trick, but yesterday's 16 miles was a piece of cake. I ran the first five miles with Rick who I met for the first time at the running store and then finished the last eleven miles on my own. My left calf did cramp up at about mile 7 but it never got bad enough to stop me. Also, I nearly twisted my ankle while running on the outside of the path and I went crashing into the dirt on my hands and knees within sight of several bicylclers! I suppose that was good for my humility. Anyway, I was still feeling good toward the end and my last mile was in just over nine minutes. On top of that run which was a huge success, I forgot to mention that I also completed my first successful Yasso 800's on Wednesday. I thought was I going to only get to six or seven repeats, but I was able to complete all ten at my goal pace weeks ahead of schedule!
This is going to be a busy week as I get ready to go out of town on vacation, but I'm hoping to stay disclipined with my workouts and recovery so I can consolidate the gains from this week and also maintain my sanity.
Saturday, July 9, 2011
Didn't Bring It Today
Had a great 15 mile run today with an additional 5 mile walk back to my car. I was supposed to go 20 miles this morning but it just didn't come together. About mile 14 I started to have some GI issues and at mile 15 I called it and started walking back to the car. I left A Runner's Zone at about 5:20am and finished the first ten miles by the time the running group left the shop. I've missed running during those magical early morning hours as the world is waking up and really enjoyed the solitary time. I haven't done that since December back in Napa. Next, I ran five miles with Darrin who was going out on his 20 mile effort before I fell off and started walking back. About the same time Brian came up the trail and walked the full 4.5 or so remaining miles back to the shop with me. I felt bad for ruining his workout but we did have fun just being out there. You never know what is going to happen when you go out on those really long runs, so you just have to take everything in stride.
Wednesday, July 6, 2011
Amazing Recovery
Last Thursday I visited my new doctor to do a skin check. Since I have a family history of skin cancer, I've been doing these checks at least annually for years. In mid-sentence I passed out due to low heart rate and fell of the exam table landing on my knees, fingers and face. I woke up about a minute later on the floor where I was wisked off to the ER to spend the day. After tests all day, was cleared to run by the ER doctor so my next thought was to somehow get recovered enough for my scheduled 18 mile run just two days later.
My knees were bruised and I was concerned that the swelling would tighten things up around my knees and make Saturday's 18-miler impossible, so I went to see Dr. Vince DiSaia at Momentum Sports Therapy. Dr. Vince has been my invaluable training partner as I morphed from couch potato to marathoner and he has helped me quickly resolve many running injuries and even improve my running economy. Dr. Vince got me squared away and I was hopeful that there was a chance that I'd wake up Saturday morning feeling good enough to run.
Saturday morning came and I felt optimistic, so I packed GU's and two water bottles and went down to A Runner's Zone in Anaheim Hills. They have group runs every Saturday morning at 7:00am and most people go anywhere between 6-8 miles. By the way, I highly recommend these runs for anyone looking to hang out with some great people while training. So I started running with Darrinh and Brian both of whom were adamant they were not going to go more than 6-8 miles (I had successfully convinced them to go 14 miles with me two weeks ago). As we ticked off the miles having a great time they both came up with excuses to run another few miles. We got back to the shop at 12 miles and I told them I was just going to do 3 miles out and then run back to get to my 18 miles. We were all still feeling good so they decided to join me (although Darrinh had to bribe Bryan with a beer). They almost had to carry me home after we hit some nasty hills and heat those last few miles, but I did make it back and enjoyed my accomplishment for the rest of the day.
By the way, the doctors think it was a fluke that I passed out but they are still running tests just to rule everything out. 20 miles on Saturday anyone?
My knees were bruised and I was concerned that the swelling would tighten things up around my knees and make Saturday's 18-miler impossible, so I went to see Dr. Vince DiSaia at Momentum Sports Therapy. Dr. Vince has been my invaluable training partner as I morphed from couch potato to marathoner and he has helped me quickly resolve many running injuries and even improve my running economy. Dr. Vince got me squared away and I was hopeful that there was a chance that I'd wake up Saturday morning feeling good enough to run.
Saturday morning came and I felt optimistic, so I packed GU's and two water bottles and went down to A Runner's Zone in Anaheim Hills. They have group runs every Saturday morning at 7:00am and most people go anywhere between 6-8 miles. By the way, I highly recommend these runs for anyone looking to hang out with some great people while training. So I started running with Darrinh and Brian both of whom were adamant they were not going to go more than 6-8 miles (I had successfully convinced them to go 14 miles with me two weeks ago). As we ticked off the miles having a great time they both came up with excuses to run another few miles. We got back to the shop at 12 miles and I told them I was just going to do 3 miles out and then run back to get to my 18 miles. We were all still feeling good so they decided to join me (although Darrinh had to bribe Bryan with a beer). They almost had to carry me home after we hit some nasty hills and heat those last few miles, but I did make it back and enjoyed my accomplishment for the rest of the day.
By the way, the doctors think it was a fluke that I passed out but they are still running tests just to rule everything out. 20 miles on Saturday anyone?
Friday, July 1, 2011
Yasso 800's
I came across an article in Amby Burfoot's Complete Book of Running about the incredible Yasso 800's after I ran the San Francisco Marathon in July of 2010. The article discusses how these 800 meter or 1/2 mile repeats are a remarkable predictor of your current marathon fitness assuming you are also doing your long runs. I shelved the idea back then to try out some other training programs, but Wednesday for the first time I set aside my normal speed training workout to try them out.
The idea is that if you can run 10 repeats of 800 meters in 4 minutes each, you are in 4 hour marathon shape. If you can do each repeat in 3 minutes and 45 seconds, then your marathon fitness would indicate a 3 hour, 45 minute marathon. Your rest between repeats consists of a recovery jog for the same time that it took you to do the repeat.
Wednesday I was able to run 7 repeats at 4 minutes each. Since my goal is to run a four hour marathon, I'm not quite there yet but I am also a lot closer than I thought. Next week I'll try for 8 and so on. Since the race is not until October, I may even be able to beat 4 hours!
By the way, this is an incredibly hard workout so be ready to give it everything you've got. Check out this link for a posting of the chapter (which is a reprinted Runner's World article): http://www.runnersworld.com/article/1,7120,s6-238-244-255-624-0,00.html. Wish me luck for my 18 mile run this Saturday!
The idea is that if you can run 10 repeats of 800 meters in 4 minutes each, you are in 4 hour marathon shape. If you can do each repeat in 3 minutes and 45 seconds, then your marathon fitness would indicate a 3 hour, 45 minute marathon. Your rest between repeats consists of a recovery jog for the same time that it took you to do the repeat.
Wednesday I was able to run 7 repeats at 4 minutes each. Since my goal is to run a four hour marathon, I'm not quite there yet but I am also a lot closer than I thought. Next week I'll try for 8 and so on. Since the race is not until October, I may even be able to beat 4 hours!
By the way, this is an incredibly hard workout so be ready to give it everything you've got. Check out this link for a posting of the chapter (which is a reprinted Runner's World article): http://www.runnersworld.com/article/1,7120,s6-238-244-255-624-0,00.html. Wish me luck for my 18 mile run this Saturday!
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