Taper week #2

6 miles at base pace-56:26...feel good...sweated good...let the body rebuild! Peace!

Taper day 1

  So I begin my taper plan. I decided on a two weeker....seeing as last time I did a three week taper and I felt out of shape. So I plan on just three runs this week. Saturday is probably out because of other activities I need to participate in so I'll look at Saturday as a rest day.
  So today was an easy base pace 12 miler. I felt really good! I want to do this taper right and see my body peak for this race. I plan on taking tomorrow off and running a 7 mile  HM tempo run Wednesday. Then Thursday off and a hard effort on Friday. So....off we go! Peace!

It's all relative!

  Strange that the phrase "it's all relative" came to my mind as I prepared to get in the all important 22 miler. I had prepared very well for the long run by staying VERY well hydrated all day yesterday and being sure I was fueled well, too. I got with it early today, up by 5:30, read my Bible for about 30 minutes, ate my waffles with honey and peanut  butter, got my fluids and gels ready and by 7:37 I hit the start button. My mantra for the day was, oddly, it's all relative! I don't have any idea what that means but it came to mind:)
  My goal was to run a 10 minute warm up then run the rest of the way in base pace range-5.9-6.5 mph @ 1 degree incline.
   So after the warm up I launched into the run and planned on starting at 5.9mph and increasing .1mph every 10 minutes to 6.5mph and repeating until I reached 22 miles. I changed this as I reached 6.5mph I just held that for 30 minutes then decreased .1mph every 20 minutes....I will say I really began to hurt at about 20.5 miles but I held on repeating "it's all relative"....weird! I finished this run in 3:32.50! This is a 9:40 pace! I was surprised that I was able to hold on....I had to work hard and the last 1/2 mile I was in the wheeze zone but I made it!
  One thing I have learned during my treadmill experiment. It works! It is an excellent  way to force yourself to maintain a pace and to learn pacing. I proved this in the half I just ran and I strongly believe in mixing in treadmill training with road work.
  I have never ever run a 22 miler at this pace! I used to run these long runs in the 11's so I am pumped. So it's in the bank! I probably will take tomorrow off and then recovery run Wednesday with a tempo run or MP run later this week. This is the last week before taper! Peace!

The trouble with running

  It's addictive! Running can surly overtake your whole life! It can reprioritize and replace and it can be a driving passion. I've been so obsessed that I have a 1186 day running streak in the books...it ended May 5th 1999.
  Yet over the years I've learned that there is a need for discipline in not allowing running to dominate my life. It's tough but if you don't get control you'll eventually burn out and your running will only be a distant memory.
  So the balance has to be learned. I'm refering to that balance now in my training as my life as a Husband, Father, Pastor, all have to come before Runner. Yet they all blend into one person....I can still be a runner even if I miss an important work out.
  I can still run well even if I don't adhere to a strict regime of training and diet. I can still race well...even better if I learn to let the pressure off!
  So it goes in this training cycle. I seek balance and I pursue the dream! Breaking 4 hrs in the marathon!
  So today I start a recovery week with a race slated for Saturday. The race will be an all out effort in a HM. I hope to get in under 1:55. Boy a 1:50 would be a dream!
  Today 1 mile warm and cool- 5.5 miles @ HM pace-7.1mph, 1 degree incline-totals: 7.55 miles 68 minutes. Tomorrow an outdoor reco run....hope all is well with you! Peace!

Monday Long Run

  Well the torrential rains have begun! We are expecting between 5 to 10 inches of rain over the next few days. I have 125 trees in the ground and 75 waiting....
  I had the 20 miler on tap today. I prepared by staying well hydrated all day yesterday and consuming some extra carbs.
  I ate a bowl of oatmeal with my chia seed and raisins for breakfast and downed 16 oz of OJ. Then I worked for a couple hours and by 9 O'clock I was on the treadmill shooting for 20!
  The pace was all in base pace-5.9mph to 6.5mph. I did a 12 minute warm-up and then 12 minute intervals increasing by .1mph. When I got to 6.5 I realized the heat and humidity was going to cost me....I began to struggle but finished the 12 minute segment and then went back to 5.9 and started the 12 minute segments again. This time I went through 6.4 and this pace was slightly taxing. I held on and went back to 5.9 and started the segments again. I began to really work in mile 19....I sweated profusely the entire way....I refilled my water 2X and took three gels. I finished in 3:16:54 that's averaging around 9:51's so I am very pleased with this effort.
  The temp in the garage is prob 70-72 and the humidity nearly 100% so this definitely added to the stress factors. So my next "long run" will be in 12 days. I plan on running a HM and I will do a mile warm and cool that day. I haven't yet decided on goal times but I do know I will be running my best! I hope Spring is springing in your neck of the woods! Peace!

Back to it!

 The vacation is over.....waaaah! my vacations are seldom real get aways....I still have to deal with many ministry issues....however we did manage a nice visit with family and a couple of days out of town. I managed to get 24 more trees in the ground yesterday and as soon as I'm done here I will try for a few more....prob around 100 left to plant...
  I hadn't run for 4 days!!!! Wow!! Longest off span since way back in early October. I have learned over the years that you cannot make up the lost miles so I just jumped right back in the program and had an excellent effort today. 12.03 miles in 1:54. I did 8 miles @ MP (6.6mph @ 1 degree incline, 9:05's).
  I felt good cardio wise but my feet got tired? Wondering about the Kayanos? Maybe they aren't right for me anymore? Thinking about experimenting with another shoe....any suggestions?
  So, I hope to squeeze in a little reco run tomorrow and Wednesday looks like a tempo run. Busy, busy, busy! Hope you are well! Peace!
 

Long Run

  I prepared for today's run by hydrating all day yesterday and taking in some extra calories. I planned on a "base pace" long run of 18 miles at a 1 degree incline. The "base pace" is any where between 5.9mph (10:10's) and 6.5mph (9:13's),
  So after a 12 minute warm-up I started at 6mph and increased .1mph every 12 minutes up to 6.5 and repeated until finishing the work out.
  I felt real good cardio wise but my feet are not used to the distance and they started to hurt a bit....I finished the 18 miles in 2:53:58. For me this is really good. I rarely if ever have done a long run at sub 10 average. This figures a 9:39 per mile pace.
  I continue to thin down and I feel confident in my training plan. I will miss three days this week as I will be having family time....much more important than training time!
  I still got the 18 miler in and Wednesday I hope to get a tempo run in the books. Then Sunday I could run a 6-8 mile GA run and still have a great week.
 I really have race fever! My next one for sure is 3/31.....a HM. I plan on running that puppy all out. Hope you are well! Peace!

Reco run and Observations

  So I did manage a 35 minute treadmill recovery run today...very slow speed..only 3.1 miles. Here are some observations from the race:
  1) Treadmill running will serve to train  your body to race, however; you will experience abnormal soreness in  you calves the day after a 25K. (The 'mill ain't the roads!)
  2)  I ran my race Saturday! I kept it a low priority race and achieved my goal of managing to average MP miles the whole way. 9:06's!!!! Yes!
  3) I raced well because I had absolutely nothing left when I crossed the finish line!
  4) I realized two things in regards to my training program:
      A) Long runs...long runs...long runs!!! So I look ahead to my 18  miler next week! And I will continue to increase this run to as far as possible before the goal race.
      B) Tempo runs!! Man I could tell during the race that the tempo runs are having a very positive effect! I will continue to run them...
 5) Balance! I love running, and I love to set and achieve goals yet I am thankful I've learned to keep it in perspective....I was around some folks Saturday that are "eat up" with it.....there's more to life people!!
So this week is a planned recovery week....I will stay within myself and allow my body to recover....I have a HM planned March 31st. This race will be an all out effort. Peace!

Amazed!

So today I decided on a 5 mile tempo run on the treadmill. 1 degree incline @ 7.5mph. That figures to be my desired 10K pace. As usual I did 1.5 miles warm-up and cool down giving me a total of 8.03 miles in 72 minutes.
  I was a little unsure about the distance....I mean five miles at 10K pace!? Seemed a little hard especially after the last tempo run of 4.5 when I was sucking air pretty bad the last 1.3 miles...amazingly I found a rhythm and completed the run without really ever getting to that point where I'm needing to "catch" my breath. It was so encouraging to see how training does pay off!
  Well tomorrow will be an easy reco run of  undetermined D...I have to officiate a funeral tomorrow so I will have a very busy day.....hope all is well with you! Peace!

Long Run

  It snowed about 4 inches here....a great day for a treadmill run!:) I have only run once outside since last October! My mission has been to lose weight. I figured if I could lose some pounds the stress on the achilles tendon would be lessened thus allowing me to train for a marathon. So knowing the treadmill is forgiving and I could eliminate hills I began the program. Now I've reached my initial goal-down 14lbs-and I have definitely gained fitness! For example, today I had a long run on the schedule-16 miles.(my longest run in over 2 years). My objective was to run strictly within base pace-10:18's-to 9:15's- I managed to complete the run in 2:37:00 or 157 minutes even.
  I noticed how hard it was to run slow! I mean my body was aching to hit its stride and when I finally got up to 6.4/6.5 mph I felt good! I am definitely at a high level of cardio fitness! I have been practicing with taking an accel-gel every hour on the run and I'm getting pretty good at it! I pulled out on old running book; "The Competitive Runners Handbook" the other day. This book was my "Bible" back in the 80's. It has a chart that shows what a runners weight should be-it says I should weigh between 158-170! So technically I am still overweight! Well, I burned about 2000 extra calories today so there!! Peace!
 

14 mile TM Progression Run

   This is a very good training run. Here's how it went...by 5 minutes in I was up to 5.8mph and I held this to mile 1, then I began the progression run by increasing .1mph every mile up to 14 miles. Thus I finished the run at 7.1mph or HM pace (8:27). I ate one "Accel-gel" during the run and drank some propel out of my hand held. I really didn't start "working" until 8.9 miles and I found I was able to settle in and handle the paces fairly easily. I finished the 14 miles in 2:11:26...that's 9:21's! I haven't achieved a run like that in years! The treadmill forces you to hold the pace.....I am well aware that outdoor running is more demanding yet I still remain encouraged....plus, no pain in the heel! So tomorrow is optional; either no run or an easy recovery effort. Peace!

Pushin' it!

  I continue to push the old body! Today my goal was 14 miles on the treadmill, 1 degree incline, the pace was undetermined....at least 10 to 20% slower than MP(9:09's)...but that didn't happen....nope...had to push it!
  By 12 minutes in I was at 6.2mph...held that to 20 minutes in, ramped up .1mph to 6.3 and held that to 50 minutes in, ramped up to 6.4mph, held that to 90 minutes in, ramped up to 6.5mph, held that to 14.03 miles in 2:13:15. That's averaging 9:30's so not bad for a training run! I haven't run that fast for that long in years! However; the treadmill is much easier than the roads....I am staying focused on weight loss!!!
  I wonder what the transition to the roads will be like? Has anyone ever done what I'm doing? Well, down around 174! That's 12 pounds down!!!! Peace!

Long/MP

   Today I decided to go to 12 miles. Once I get to this distance I can start increasing every other week to a "real" long run (anything over 17 miles).
  By 7 minutes I was to 6.3mph. I increased every 7 minutes by .1mph to 28 minutes, by then I was at MP (marathon pace, 1 degree incline, 6.6mph).
  I held this for 49 minutes to 77 minutes, then I upped to 6.7 for 14 minutes taking me to 91 minutes, back down to 6.6 for 14 minutes taking me to 105 minutes, then finished at 6.7mph.  I did the 12 miles in 1:50:50. This figures to a 9:14 per/mile pace. Of course this is on a treadmill and is much easier than the roads. I must continually remind myself of my objective-gaining a new weight level! I want to shed pounds and I am doing it! I am a solid 9 pounds down and counting, especially after burning nearly 2000 calories today!
  Sandy picked a shirt out for me to wear yesterday to church; she said to "show off my new skinniness". I like that word skinniness! Today I really felt like my old runner self. Clicking along at a steady pace, knocking off the miles, experiencing the zone. I do long for the roads but I must hold to my plan.....shed fat...shed fat...skinny...skinny...
  Then just maybe I will run the roads again! Peace!

LP run

   I am planning on cutting down time on treadmill (TOT) this week. However; I will still continue to increase Monday's runs until I get to a long run (17 or more miles).
  I am making these runs faster than the traditional LDS runs. Today I did 100 minutes and 10.61 treadmiles.
   I warmed up for 30 minutes and had 2.75 miles...then began an increase of pace every minute by .1mph to 7mph (or my HM desired pace). I held this pace for 31 minutes, then went to 6mph and increased by .1mph every two minutes back to 7mph, then decreased by .1mph every minute until I was done. I felt really good and haven't run this well in a long long time. I'm a lot thinner and stronger than I've been in ages. I know it's not the road, though. My hearts desire is to get back out there and enjoy! It'll happen!
  I've been looking at the race calendar. April 28th there is a local marathon, March 31st there is a HM nearby, and in Feb there is a 25K.....so I've no excuses! I just need to decide and be firm in my decision. Hope it's well with you! Peace!
 

There is a plan?!

  I am not doing all this exercise for nothing! I, for some reason, want to run another marathon! Last week I reached my goal of 350 minutes which translated into 34 treadmill miles. I have been treadmilling 6 days a week...I think I need to continue increasing time but also add another rest day. So today I treadmilled for 90 minutes. The Monday run is going to be the long run/progression run. Technically I am not in the long run territory yet but I will eventually arrive as I slowly increase.
  So at 17 minutes in I was at 6.3mph 1 degree incline. I held this pace until 55 minutes then bumped up .1mph every 11 minutes...finished at 90 minutes/9.31 treadmiles.
  I continue to watch the calories and am highly motivated to get the fat off! I am very close to 178!!! Peace!