Entering the third to last week of the training plan, my body has recovered from the pains of a ten mile run and the skiing trip. This week I plan to get back on track with my program as I look to the half-marathon in three weeks. Monday will revert to a rest day, with 5 mile paced runs on Tuesday and Wednesday. I have swimming and weights on Thursday, followed by two runs over the weekend. One 4 mile route and a an 11 mile run to continue building my stamina and familiarity with the half-marathon distance.
Monthly Archives: February 2012
Piste Off
Evidently I was not born to travel down a mountain at 60 miles per hour on two fiberglass blades. The weekend itself was a great getaway – lots of relaxation time and a good chance to spend quality time with Jess. We got there late Friday night and settled into our room, with thoughts of the next mornings breakfast.
The following day we rented our gear just down the street from the B&B and took to the slopes. Starting with a relatively easy run, it was immediately clear that I had overestimated my abilities. I spend equal amounts of time on the skis and on my butt, having extreme difficulty in mastering two essential maneuvers; turning and stopping. Jess, on the other hand, had no problems and gracefully made her way down the mountain, stopping occasionally to peer back at me as I came crashing down to the snow and ice yet again. We moved to the beginner slope where the gradient was pretty easy and I managed to stay upright for a few runs. After lunch, we ventured to another easy run only to be ambushed by a blizzard as we were traveling up on the ski lift. At the top the snow and clouds were thick, but I gutted it out and managed to get in a few runs before the old habits returned. At one point the ski patrol had to shoe me like a horse to clear the ice from my boot and the gentleman, although patient, was clearly annoyed that I was on such a large slope with little or no skills. All would be solved a few minutes later, as my increasingly violent falls took their toll and tore the binding from my ski.
Later that evening we enjoyed a very good Italian dinner in town and returned home the next day. Although I took my share of bumps and bruises, the weekend was thoroughly enjoyable and a welcome break from the rigors of my training program.
Half-Marathon Training: Week Nine
It’s week nine and I am into the final stretch. The big run this weekend is eight miles, a drop in workload from the previous two weeks but the rest of the activities follow the same pattern. My training plan suggests some speed work consisting of 9 x 400 meter sprints on Tuesday, followed by a typical 5 mile effort on Wednesday. I will continue my light workloads on Monday and Thursday, combining 15 minutes on the stationary bike with some weights and swimming. Saturday is going to be a short paced run, around 4 miles.
However, Jess and I have plans to go skiing this weekend and because my quads are still hurting, there are going to be some changes in the order of activities. Instead of taking rest on Friday, I’m going to switch that to Monday. The extra day will help me recover quicker and hopefully allow me to get back up and running on Tuesday. We’re leaving for the ski resort on Friday night, so I’ll run earlier in the day and skip the long run on Saturday. This means I should be able to squeeze in the short paced run on Sunday evening. I know it’s not ideal to skip a long run at this late stage, but the problems with my quads has me worried and I want to give my legs plenty of recovery time.
Double Figures
Earlier today I completed the longest run of the training program so far, and the longest I have every undertaken. The ten mile route was made up one full lap of Central Park, and a second, shortened lap between the 102nd St transverse and terrace drive. I wasn’t too worried about this run given that I had completed a 9 mile route the previous week and the course avoided the Harlem Hill. The additional mile on top of last week’s effort did not significantly alter the workload.
The run itself was uneventful. I felt fine through the first lap, but the second time around felt some discomfort as I started the triple threat down the West side. I stopped to walk for a minute at the crest of the first hill, and started up running again after the feeling subsided. For the rest of the route everything felt good and as I eased up around the Guggenheim I actually felt like I could go another mile or two.
Thankfully I didn’t. Shortly after completing the run my quads started to feel like they were on fire. Hours later and I’m still feeling pain in both legs. I can’t figure out why all of a sudden I am feeling like this. I stuck to my training plan all week, and did nothing strange this morning prior to the run. I also hydrated as much as previous runs. I’m kind of lost, but I’ll keep an eye on things over the coming days and see how my recovery goes. I also think getting a good race-day routine down will help me avoid problems in the future.
Strength Training
Strength training is not a typical component of a runner’s training program, but for a beginner it offers certain advantages. Before I started running I had a very sedentary lifestyle and as a result, my muscle tone and mass was pretty much non-existent. Although running requires a lot of leg muscle, the runner also needs a good level of upper and lower back strength. For that reason, I felt it necessary to add a strength component to my training program on the two lighter non-running days. I took my time figuring out the machines in my gym and eventually determined the weight work that would provide the greatest benefit while limiting the risk of injury and over-training. What follows is an outline of my full strength circuit. Depending on the day, how I feel, and available time, I will modify the routine by dropping one or more station as needed. I never decrease the weight, repetition, or set numbers – in fact, every two weeks I increase one; the weights by 10 lbs or the repetitions by 2 on each set.| # | Station | Set / Reps / Lbs | Muscle(s) |
| 1 | Lat Pull | 1 / 12 / 70 2 / 12 / 80 3 / 10 / 90 |
Lats Biceps Delts Trapezius |
| 2 | Bicep Pull | 1 / 12 / 70 2 / 12 / 80 3 / 10 / 90 |
Biceps Lats Delts Trapezius |
| 3 | Leg Extension | 1 / 12 / 50 2 / 12 / 60 3 / 10 / 70 |
Quads Calfs |
| 4 | Leg Curl | 1 / 12 / 50 2 / 12 / 60 3 / 10 / 70 |
Hamstrings Gluteus Maximus |
| 5 | Arm Curl | 1 / 12 / 30 2 / 12 / 40 3 / 10 / 50 |
Biceps |
| 6 | Upper Back | 1 / 12 / 50 2 / 12 / 60 3 / 10 / 70 |
Delts Trapezius Rhomboideus Biceps |
| 7 | Abductor | 1 / 12 / 60 2 / 12 / 70 3 / 10 / 80 |
Abductors Gluts |
| 8 | Adductor | 1 / 12 / 60 2 / 12 / 70 3 / 10 / 80 |
Adductors Gluts |
| 9 | Low Row | 1 / 12 / 70 2 / 12 / 80 3 / 10 / 90 |
Delts Trapezius Rhomboideus Biceps |
| 10 | Chest Press | 1 / 12 / 50 2 / 12 / 60 3 / 10 / 70 |
Pecs Delts Trapezius Biceps |
| 11 | Leg Press | 1 / 12 / 80 2 / 12 / 100 3 / 10 / 120 |
Quads Gluts Hamstrings |
| 12 | Shoulder Press | 1 / 12 / 40 2 / 12 / 50 3 / 10 / 60 |
Delts Trapezius Triceps |
| 13 | Ab Crunches | 1 / 25 / 20 2 / 25 / 20 3 / 25 / 20 |
Abs |
Half-Marathon Training: Week Eight
I can’t believe I’m at week eight already – the first two months have zipped by but it’s clear from my recent runs that the program is working. The speed sessions have given me the ability to produce an extra kick when really needed and the long runs have gradually increased my stamina.
The biggest challenge this week will be the ten mile run at the weekend, but this should not present any major difficulties following my recent 9 mile run and provided I follow my typical run-day preparations. My training plan prescribes a tempo run on Tuesday, followed by a typical 5 mile effort on Wednesday. Monday and Thursday will again be reserved for strength and cross training, incorporating cycling and swimming respectively. Saturday is going to be a short paced run, followed by that long 10 mile effort on Sunday morning. As last week, I may switch the order of the two weekend runs depending on other commitments.
Although I have maintained a consistent level when it comes to the bicycle cross training, the workload during swimming practice on Thursdays has increased each session. I expect this to continue as my coach pushes me to learn the basic strokes and develop both kick and arm strengths, so I am curious to see how this effects my running.
9 Miles
This weekend promised to be a tough challenge, featuring a 9 mile run – the farthest distance I have ever undertaken and something I would never have believed possible a few months ago. Thankfully, the weather cooperated to a certain extent and by the time I set off from my building at 7:45 this morning there was no snow on the ground and just a light fall from the sky.
Wrapped up in my tights, long sleeve undershirt, wooly hat, and windcheater, I made my way to the West side of the park and the starting point for my 9 mile run. The plan was to complete a full circuit, returning to the start point on the West side. From there, my path would take me down the West side for a second time but differing slightly in that it cut across Terrace Drive and returned up the East side to finish by the Guggenheim. The course was extremely undulating, with at least a half dozen long uphill drags to test out my stamina and strength throughout the run.
The first few miles went by quickly and easily, and I was in line with my typical run pace by the time I hit three miles. Taking advantage of the relatively easy East side from 86 St., I upped my speed and made back some time that would help me on the tougher Harlem Hills section to come. By the time I completed the full loop, I was well on pace for my target time and still felt as though I had plenty of gas in the tank. The second trip down the West side was a little tougher because of the two long inclines, but the downhill stretch around the 70’s helped to move my time back within the target range.
As I turned onto Terrace Drive and passed the (mental) 8-mile marker, I knew I had it in me to finish within my target. Despite the tough uphill finish around the boathouse and past the Museum of Modern Art, I still had enough energy to sprint the last stretch and sneak across the line in just under 80 minutes.
On the jog home I couldn’t help but feel extremely proud of what I had accomplished. When I think back to those early days a year ago, just starting out and barely able to complete a full mile without a walking break, today’s achievement felt like something special. To do it inside my 9 minute mile pace just made that bit sweeter.
Half-Marathon Training: Week Seven
This week steps things up again after a relatively easy week six. Despite the race on Sunday, there’s no real rest until Friday. According to the training plan, Monday is focused on strength and conditioning. With the addition of swimming to Thursday’s list of activities, I have backed off the bicycle a little and will swap some of that time for pool time to allow me practice time. Tuesday is another speed session, with 8 quarter mile sprints interspersed between 9 quarter mile jogs. Wednesday’s easy run also increases from 4.5 miles to 5 miles.
Saturday and Sunday are reserved for a short 4 mile run and a longer 9 mile run – notable in that it will be the longest distance I will have ever run. Although the schedule calls for them in that order, I am flipping to two days to free up some personal time. I can’t see there being any harm in juggling runs like that; although the forecast is predicting snow for the weekend, so who knows how things will pan out.
Gridiron Classic
This morning’s Gridiron Classic took place amid perfect conditions in the park. It’s days like this that make outdoor running a treat and help me produce exceptional performances that continue to improve upon my previous best.Today’s race was scheduled to start at 9am, slightly later than typical race schedules but the opportunity to grab an extra hour in bed was very much appreciated.
Starting on the East side around 68th St., the course wound up the East side and across the 102nd St. transverse. The initial stretch took in a slight incline as the path approached the museum and then leveled off until we turned southbound on the West side. My split times were looking good through the first half of the race, hitting the first mile at 8:20 and the second mile at 16:30. I knew I had plenty in the gas tank for a short 4 mile course and was looking to produce a fast time, somewhere below 33 minutes.
Even though I have run the park on a number of occasions, for some reason the hills on the West side really took a lot out of me over the remainder of the course. I definitely clawed back some time on the downhill stretches, but with at least two long drags in the second half of the race there was very little opportunity for me to pull more time back and set a really blazing speed.
I covered the third mile in 8:15 and as I approached the finish at West 68 St., had barely enough left to cross the line in just under 33 minutes. Despite the struggles, it was still my best time and pace for a race in the few short months I have been running. That’s all I can really ask for at this point.
Swimming
I have always loved the water, but oddly enough have never learned to swim. I am pretty comfortable in depths where I can touch the bottom and when using a floatation device such as noodle beyond that. On a recent trip to Brazil I thoroughly enjoyed getting tossed around by the high surf (waves running up to 15 ft at times), primarily because my anxiety was kept relatively in check due to the general shallowness of the water. On a couple of occasions I have pushed myself to swim outside my comfort zone, in depths where I could not touch the bottom and without the aid of a flotation device. Although successful, it took a lot of effort and required me to keep moving at all times.
The problem, like with so many beginners, is that I get very tense and feel like I have to keep moving otherwise I feel as if I will sink. Unfortunately, I never learned the basics of floating nor how to execute a simple kick or stroke. Instead I flail about using all my energy but without really getting anywhere. Over a distance of a few meters that may work, but drop me in the middle of a lake and ask me to swim a half-mile to shore … not a chance!
Jess and I had discussed swimming lessons a while back and I looked around for opportunities. I eventually found an instructor whose rates were excellent and whose schedule matched mine. Following a cross training session last Thursday, I met him at the pool for an assessment and he proceeded to put me through my paces for an hour. He made the lesson very interesting and also helped my to feel extremely comfortable in the water, more so than I ever have in the past. Tomorrow is my first full lesson and I expect a thorough workout, so I am reducing my cross training and strength sessions to a minimum. I don’t want to over-train but will continue to work on my upper body strength with some weights until I can feel the swimming has a greater effect.