Two marathons completed so far this year. Miami and Mardi Gras. I have been running less and cross training more so I really have not developed the confidence that I have enough to finish a marathon strong. My running sessions have been more specific with intervals once a week, a tempo run and a longer run. The longer runs have been to time and not to distance and I have not run longer then 17 miles. Most runs 14 or 15 miles. They have had tempo miles in them however. I have run 45 minutes at 9:30 pace multiple times. My best marathon pace was 10:35 min miles. I have determined my anaerobic threshold is high 150s to 160s so I tried to run Miami avoiding then160s til the end. In that marathon I had a bonk zone miles 21,22, and 23 then came back and finished strong. I didn't think it was hydration but more low sugar. I have had trouble tolerating the gels late and have fear given the Marine corps experience of 2004.
After 12 marathons, I have learned to avoid dairy the night before. I believably the power off endurlyes to stave off muscle cramps and fatigue. I have not been happy with my pre race breakfast. I am convinced it needs to be twe hours before the marathon starts. This marathon I had coffee maker oatmeal: one packet of oatmeal in a glass and run water through the coffee pot with a packet of sugar. I also had a small cup of coffee and a mini cliff bar. I sipped on a bottle of heed til about an hour before the race.
The temperature was 39f. A little cold for me. I had on thin tights and a 2x compression top with my TeamHope race shirt on top. Still running with the Brooks Launch and injingi toe socks. Learning what mental plan works best for me. Justnlike everything else in my life. Little chunks at a time. No big loads. First 10k then get to half marathon. First 6 miles sports drink then start the gels every three to four miles. Take them with water bits at a time. Sports drink on other stops to thirst. I took endurlytes every half hour after the first hour. I then look to get to mile 20. First to 15 and 17. That is the first spot I can get into trouble. I felt good at Mardi Gras. I substituted a bag of sports beans at 17 to brak it up. I dont need water with them. The next goal is 20 miles just an hour to go. Then just one at a time. I took a mini bag of skittles at 24 miles. Rocket fuel for last two miles. I try to push mile 25 and 26 and enjoy the crowds. It worked for Mardi Gras this time for an all time PB 4:26:48.
Looking at spits only a couple of pace dips so there is a little wiggle room. I still have hopes for the sub four before the big slide. Next up Sarasota half then Atlanta marathon. Must do hill work.
Monday, February 14, 2011
Sunday, January 2, 2011
Plans for the new year
January 2 and I am registered for four marathons. Miami, Mardi Gras, Atlanta and Grandmas. So much for the specific training for times. It looks more like a survival plan. Peer pressure has definitely got the better of me. I think team Joule needs help.
I will begin to fund raise for wounded warriors and plan to run each event for that particular charity. I also plan to keep cross training to transition into triathlons. Sprint distance in the spring and then a 70.3 in August perhaps. Certainly it will be an odd way to base train for triathlons but you need to start somewhere.
Starting tomorrow back to training diet which is mostly vegetarian. Breakfast and lunch vegan then dinner varies. I have found dairy is not my friend so it is easy to avoid.
Happy New Year to all !
I will begin to fund raise for wounded warriors and plan to run each event for that particular charity. I also plan to keep cross training to transition into triathlons. Sprint distance in the spring and then a 70.3 in August perhaps. Certainly it will be an odd way to base train for triathlons but you need to start somewhere.
Starting tomorrow back to training diet which is mostly vegetarian. Breakfast and lunch vegan then dinner varies. I have found dairy is not my friend so it is easy to avoid.
Happy New Year to all !
Saturday, November 6, 2010
Tuesday, November 2, 2010
Marine Corps Marathon 2010
Another marathon in the books. 4:49. Not a PB or a bust and I did not have negative splits. Many positives. A new reason to run....because I can. The weather was perfect. Sunny and high forties in the beginning and high fifties at the end. The route was beautiful, scenic, and challenging. It is hard not to be patriotic in such a setting with the marines all around and so much pride all around. I am truely proud to be an American.
The positives. My prerace meal was good. A gluten free Java chocolate brownie and water three hours before the marathon start. 10oz of water/gatorade mix right before the start. No hunger at or low sugar feelings at all. I decided to carry only Gu gels and take the Powerade on the course. I began with a full cup of Powerade alternating with a full cup of water with a Gu at the aide stations which were a little further then 2 miles apart. I did get a little thirsty during the second half. If it had been much warmer, hydration may have been an issue. I took endurlyes after 2 hrs for a total of 4 alternating with aminoacid tablets from Hammer. They worked out well. I should have taken more. At mile 19 they gave away Sportbeans which I took and ate one by one. It did help the cramping I was feeling at mile 16 to eighteen. I think the fatigue was more related to decreased training miles instead of caloric depletion but I am not sure. I do not think I could have taken more Gus'. Maybe more sportsbeans.
I never lost my head and I felt I was present most of the race. In the beginning I focused on keeping my HR below 160. I did not want to go lactic and have a 5 plus hour marathon because of pushing for a pace I wanted versus a pace I could handle. I also never had a low moment when I just did'nt care. I kept trying to keep my HR greater then 150 during the second half to maintain pace. During the last three miles I kept pushing although the lap pace does not show so much repeating to myself that slower was not going to be less painful. I finished happy and hard and thanked each Marine I passed for there service. Semper Fi.
I found a new reason to run.. I can. I am healthy and free. Free because of our military who fight to maintain our fredom. Thank you all. At the expo my friend Sally noticed the Hope for Wounded Warriors table. This is an organization that raises money to help our wounded warriors with living expenses, education and other supportive services for them and their families. I was immediately sold. Sally's late husband was retired Navy and we loved him dearly. It would have pleased him so much to help these people. I bought a race shirt and immediately decided that this would be who I would run for from now on in future marathons and triathlons. I wore that shirt with pride and humility in honor of these wounded heros. Thank you.
Things to change. I need to go back to running 3 to 4 twenty mile long runs at whatever pace. I need a longer mid week run as well as the speed work. I think the cross training is good but no substitute for running when it comes to doing well in the marathon. I need to focus on more electrolytes and calculating my caloric intake during the race. I need to run.
The positives. My prerace meal was good. A gluten free Java chocolate brownie and water three hours before the marathon start. 10oz of water/gatorade mix right before the start. No hunger at or low sugar feelings at all. I decided to carry only Gu gels and take the Powerade on the course. I began with a full cup of Powerade alternating with a full cup of water with a Gu at the aide stations which were a little further then 2 miles apart. I did get a little thirsty during the second half. If it had been much warmer, hydration may have been an issue. I took endurlyes after 2 hrs for a total of 4 alternating with aminoacid tablets from Hammer. They worked out well. I should have taken more. At mile 19 they gave away Sportbeans which I took and ate one by one. It did help the cramping I was feeling at mile 16 to eighteen. I think the fatigue was more related to decreased training miles instead of caloric depletion but I am not sure. I do not think I could have taken more Gus'. Maybe more sportsbeans.
I never lost my head and I felt I was present most of the race. In the beginning I focused on keeping my HR below 160. I did not want to go lactic and have a 5 plus hour marathon because of pushing for a pace I wanted versus a pace I could handle. I also never had a low moment when I just did'nt care. I kept trying to keep my HR greater then 150 during the second half to maintain pace. During the last three miles I kept pushing although the lap pace does not show so much repeating to myself that slower was not going to be less painful. I finished happy and hard and thanked each Marine I passed for there service. Semper Fi.
I found a new reason to run.. I can. I am healthy and free. Free because of our military who fight to maintain our fredom. Thank you all. At the expo my friend Sally noticed the Hope for Wounded Warriors table. This is an organization that raises money to help our wounded warriors with living expenses, education and other supportive services for them and their families. I was immediately sold. Sally's late husband was retired Navy and we loved him dearly. It would have pleased him so much to help these people. I bought a race shirt and immediately decided that this would be who I would run for from now on in future marathons and triathlons. I wore that shirt with pride and humility in honor of these wounded heros. Thank you.
Things to change. I need to go back to running 3 to 4 twenty mile long runs at whatever pace. I need a longer mid week run as well as the speed work. I think the cross training is good but no substitute for running when it comes to doing well in the marathon. I need to focus on more electrolytes and calculating my caloric intake during the race. I need to run.
Monday, October 25, 2010
Longboat Key Triathlon 2:13:47
One week to go before the Marine Corps Marathon, I decided to squeeze in another Triathlon. This was the longest yet with 1/2mile swim, 20 mile bike, and 5 mile run. It was the inaugural event for the Longboat Key Chamber and they did a fantastic job. No course glitches, plenty of pleasant volunteers and it was held at the resort. We ran most of the 5 miles on the golf course which is unheard of given the anti runner mentality of most golfers. I can say that having been a golfer and lived on a golf course but never anti runner. They were just skinny people having a good time killing themselves. Anyway, hats off to the race director. I guess the only bad thing that was not in there control was the tide and swim location.
Of course I worried about the water temperature the week before. Projected 76 to 78F. The morning of the race was a little warmer at 69F so it was not cold waiting around. The full moon over the bay was quite spectacular as we waited for the sun to come up and get started. I wished I had a picture. It was wetsuit legal but I followed coaches advise and girled up. No wetsuit which was fine. The bad part was the tide. You had to do a wade, jump, waddle for about 50yds or so to get deep enough to swim. Not in my training. So I floundered and jumped and got all out of breath before I ever put my head in the water. Then I was breathing so hard, I felt the need to breath every other stroke. Just could not settle down. When I made it to the first buoy it got a little better and a swam a good line along the next two. Then trouble started when we made the turn for shore and I swam way right. I had trouble seeing the shore flags and kept going right. Way right like 50 yds. So yes sighting needs work.
Transition to the bike was good. The course was great. Out 10 miles and back. I drank every 10 minutes. I thought I was crushing it into the wind and realized on the turn around that was not the wind direction. The way back was pretty gusty. I did manage to maintain my pace and finished the bike in an 1:00:51.
The run was mostly on the Longboat Key resort golf course and finished with the last 1.5 or so miles on the beach. Very pretty. Very well supported. I loosened up after the first quarter of a mile and was pretty comfortable the rest of the way. Given I will be running the marathon next week I did not push all out on the run.
Afterwards there was a great healthy feast under the big white tent. We enjoyed a great meal sitting out on the driving range. Well done.
Off to Washington, D.C. Friday.
Of course I worried about the water temperature the week before. Projected 76 to 78F. The morning of the race was a little warmer at 69F so it was not cold waiting around. The full moon over the bay was quite spectacular as we waited for the sun to come up and get started. I wished I had a picture. It was wetsuit legal but I followed coaches advise and girled up. No wetsuit which was fine. The bad part was the tide. You had to do a wade, jump, waddle for about 50yds or so to get deep enough to swim. Not in my training. So I floundered and jumped and got all out of breath before I ever put my head in the water. Then I was breathing so hard, I felt the need to breath every other stroke. Just could not settle down. When I made it to the first buoy it got a little better and a swam a good line along the next two. Then trouble started when we made the turn for shore and I swam way right. I had trouble seeing the shore flags and kept going right. Way right like 50 yds. So yes sighting needs work.
Transition to the bike was good. The course was great. Out 10 miles and back. I drank every 10 minutes. I thought I was crushing it into the wind and realized on the turn around that was not the wind direction. The way back was pretty gusty. I did manage to maintain my pace and finished the bike in an 1:00:51.
The run was mostly on the Longboat Key resort golf course and finished with the last 1.5 or so miles on the beach. Very pretty. Very well supported. I loosened up after the first quarter of a mile and was pretty comfortable the rest of the way. Given I will be running the marathon next week I did not push all out on the run.
Afterwards there was a great healthy feast under the big white tent. We enjoyed a great meal sitting out on the driving range. Well done.
Off to Washington, D.C. Friday.
Wednesday, October 6, 2010
Another Triathlon in the books
I completed the Siesta Key triathlon last Sunday. It was a great day. I was worried about the water temperatures which were reportedly dipping into the high 70s. I know that is not that bad but I hate to get cold. I gave that up when I moved south. The reality was the air was cool but the water was great. I did the half mile swim in just over 19 min which was my longest swim so far. My line was good and I was fairly relaxed but my breathing was a little quick causing me to have to take a breath every other stroke. Usually, I am every third or forth. I maintained freestyle the whole way so I was happy. I have not gained enough courage to mount the bike with my shoes fixed or dismount while moving so transition times still slower than I would like. The bike otherwise was good. It was a nice ride around Siesta Key and through the village at the end. The run was on the sand. Siesta beach is one of the nicest running beaches in the country. Flat packed sand near the water. The temperatures remained cool so the run was not to hot either. My legs loosened up pretty good and I was able to pick up the pace over the last mile. Run time was 27:33 for a total of 1:30:35. I felt better than the last tri so that was good. One tri left and then the Marine corps marathon. Hope the last long run is good.
I think I am going to sign up with Team in Training for the St Anthony's tri next spring. I would like to give back and little while being blessed to do what I love.
I think I am going to sign up with Team in Training for the St Anthony's tri next spring. I would like to give back and little while being blessed to do what I love.
Sunday, September 12, 2010
Hot but not so hot
It was a hot and humid weekend of training. Saturday I was scheduled for 16 mile long run with 15 min pick-ups to 9 min pace. A rice cereal, rice cake with Nutella at 4 am so everything would be digested Started the run at 6:30 am with 30min warm up. Temp about 77F. The fifteen minute pick ups felt good. I programed my Garmin with the workout so I was not getting accurate pacing. I thought I was going faster. Also, heart rate monitor kept sliding down secondary to the Chamois Butter. It is good to prevent chaffing but not good for holding up a chest strap. No I pushed each one to what I thought was a zone 3 pace. Realistically, it was probably slower than 9 min pace and my HR was higher than a zone 3 pace. After the third interval I was mush. It was like someone pulled the plug. Slower and slower. I was taking Infinit and had 8 endurlyes and 3 gels. Totals was 56oz fluid and 530mg/hr Na. Not the 800mg/hr I was hoping for. I felt like my legs were going to seize. The last 2 miles were walk/run slow. Very disappointing. Not sure if secondary to salt and hydration. Do not think it was glycogen issue. Next week I plan to weigh before and after. Aim higher for the salt intake and I ordered a new HR strap for my Garmin.
Sunday was a 1:30 bike ride for 23 miles with the focus just on rpms >80 in the big ring on back. The spin was good to clear out the lactic acid from Saturday's run. It was a sunny but pleasant day and very enjoyable. Nevertheless, I am nervous about my conditioning for the Marine corps marathon. I will run long next weekend and then the following weekend I will be visiting Addie at Emory so the mileage will be low.
Sunday was a 1:30 bike ride for 23 miles with the focus just on rpms >80 in the big ring on back. The spin was good to clear out the lactic acid from Saturday's run. It was a sunny but pleasant day and very enjoyable. Nevertheless, I am nervous about my conditioning for the Marine corps marathon. I will run long next weekend and then the following weekend I will be visiting Addie at Emory so the mileage will be low.
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