This was a pretty mellow training week. Partly this is a continued and ill-advised effort at athletic schizophrenia (training and rehabbing at the same time), but partly the training is just mellowing out as the race approaches. Race date Feb 19th.
Today (Sunday): Four mile run, easy pace
Saturday: rest day, although I played a little Wii Fit
Friday: Four mile tempo run (1 warmup, 3 at tempo) - this was a good run
Thursday: rest
Wednesday: yoga
Tuesday: rest
Monday: Four mile run, recovery pace
We had a great visit this weekend with some friends in Tampa (a friend from high school and her husband whom she met in college, so I've known them for about 20 years!) who now have three children and are quite happy and nicely settled in. We enjoyed their company as well as a pirate-themed festival called Gasparilla. There is nothing like visiting old friends, sharing food and wine, and watching our kids play together to really make one appreciate life in its simplicity, good fortune, and happiness. This is far more important than any race or run.
Sunday, January 30, 2011
Sunday, January 23, 2011
Back in the game
Today: Core, pullups, and back - calisthenic workout
Fun recovery workout in sunny 60 degree weather with a breeze!
Yesterday: 22 mile run (3:37)
This was a great run for me. The time and pace were much slower than I was targeting when I created my training plan months ago - rather than shooting for a PR in the upcoming marathon I will have to struggle to bring it in under 4 hours -- but in light of my trick knee and the painful last long run I had, it was a blazing success. (And now, ladies and gentlemen, the reprisal of "Jeremy's injury blog"). As you may know, for the last three weeks I've been trying to let my knee heal from the mysterious acute-on-chronic intraarticular injury that has ranged from annoyance to show-stopper. This has probably been my most successful such "forced rest" period ever, both in execution and in result. I limited workouts to yoga, upper body lifting, and fairly light cycling, running only once early this week to test out how things were going. So in three weeks I've run exactly once. I also took a good anti-inflammatory course of ibuprofen, and have been icing at least once daily.
So, yesterday I ran with a group of about six people whose pace was a bit slower than mine but who made great company. The weather was in the mid 40s, and as the sun rose the temperature stayed cool, making for ideal long-run conditions. I ran a mile or so to the park where we started (good old Westside park!), then about 10 miles with the group, 3 miles with a smaller subset of the group, and then 8 miles on my own. Ever since Thanksgiving I've really enjoyed the format where I run part of a long run with a group, and then more on my own. With this group and the outstanding conditions, the first half of this run felt like an easy and carefree stroll through the park. There is nothing like good conversation on a run, especially when it involves a friendly but vigorous debate -- I admit that I took the bait and jumped in on this one. Although my knee hurt on the downhills, for most of the first fifteen miles I didn't feel it at all, and it didn't really hurt until the last two or three miles of the whole run.
The second, alone, part of the run was equally nice, complete with a nice loop, cool weather, and a fruitless search for water at an elementary school. I guess they have to keep a fence around the whole school these days, but it sure isn't good for us runners... During the last few miles I took a loop around the neighborhood I grew up in, and I thought about the story of each house and the family that inhabited it. I have to admit that, physically, I felt really good for the vast majority of this run. The last few miles required a little pushing and my knee did ache, but this is familiar territory. Beyond sheer good luck, I hope this has something to do with the base-building I did back in October and November.
The really remarkable part of the run was the mental calm, and the lack of struggle. Despite a multi-loop run which passed nearly by my house three times (a setup for early bail-out), I didn't once think of stopping, walking, shortening the run, or not doing the upcoming race. These thoughts are the norm for me in any run longer than 15 miles or so (and many runs shorter than that!), and part of the satisfaction and challenge of running is dealing with them and continuing. If I were to try and explain why this one was different, I suppose I could come up with a few concrete things: a virtual taper because I was resting my knee, careful attention to nutrition/hydration/salt, starting the run with friends, perfect weather. But, I won't try to over-explain, and will count this as one of my favorite long runs in recent memory. The pace was slow (and looking over my splits I really can't blame this on the group I ran with!), but it felt so good.
The happy day-after note is that my knee still feels good. Good is, of course, a relative term, but I think it is getting better regardless of what I do, and I am looking forward to a good marathon.
--
On a side note, I have to mention that I have been struggling quite a lot with not only my professional direction but the whole notion of who I am, how to live my life, and how to truly place my family first. I suppose we all entertain thoughts and doubts periodically, but this has been a time of particular up-and-down emotion. I have to wonder how this intersects with running and training, considering that it came to a head shortly after a very nice holiday break (that culminated in a challenging long run) followed by two weeks of fairly hard work with absolutely no running. There is always something of a let-down after a good race or even long training run, but the effect was amplified many times by life and emotional substrate. Food for thought.
Fun recovery workout in sunny 60 degree weather with a breeze!
Yesterday: 22 mile run (3:37)
This was a great run for me. The time and pace were much slower than I was targeting when I created my training plan months ago - rather than shooting for a PR in the upcoming marathon I will have to struggle to bring it in under 4 hours -- but in light of my trick knee and the painful last long run I had, it was a blazing success. (And now, ladies and gentlemen, the reprisal of "Jeremy's injury blog"). As you may know, for the last three weeks I've been trying to let my knee heal from the mysterious acute-on-chronic intraarticular injury that has ranged from annoyance to show-stopper. This has probably been my most successful such "forced rest" period ever, both in execution and in result. I limited workouts to yoga, upper body lifting, and fairly light cycling, running only once early this week to test out how things were going. So in three weeks I've run exactly once. I also took a good anti-inflammatory course of ibuprofen, and have been icing at least once daily.
So, yesterday I ran with a group of about six people whose pace was a bit slower than mine but who made great company. The weather was in the mid 40s, and as the sun rose the temperature stayed cool, making for ideal long-run conditions. I ran a mile or so to the park where we started (good old Westside park!), then about 10 miles with the group, 3 miles with a smaller subset of the group, and then 8 miles on my own. Ever since Thanksgiving I've really enjoyed the format where I run part of a long run with a group, and then more on my own. With this group and the outstanding conditions, the first half of this run felt like an easy and carefree stroll through the park. There is nothing like good conversation on a run, especially when it involves a friendly but vigorous debate -- I admit that I took the bait and jumped in on this one. Although my knee hurt on the downhills, for most of the first fifteen miles I didn't feel it at all, and it didn't really hurt until the last two or three miles of the whole run.
The really remarkable part of the run was the mental calm, and the lack of struggle. Despite a multi-loop run which passed nearly by my house three times (a setup for early bail-out), I didn't once think of stopping, walking, shortening the run, or not doing the upcoming race. These thoughts are the norm for me in any run longer than 15 miles or so (and many runs shorter than that!), and part of the satisfaction and challenge of running is dealing with them and continuing. If I were to try and explain why this one was different, I suppose I could come up with a few concrete things: a virtual taper because I was resting my knee, careful attention to nutrition/hydration/salt, starting the run with friends, perfect weather. But, I won't try to over-explain, and will count this as one of my favorite long runs in recent memory. The pace was slow (and looking over my splits I really can't blame this on the group I ran with!), but it felt so good.
The happy day-after note is that my knee still feels good. Good is, of course, a relative term, but I think it is getting better regardless of what I do, and I am looking forward to a good marathon.
--
On a side note, I have to mention that I have been struggling quite a lot with not only my professional direction but the whole notion of who I am, how to live my life, and how to truly place my family first. I suppose we all entertain thoughts and doubts periodically, but this has been a time of particular up-and-down emotion. I have to wonder how this intersects with running and training, considering that it came to a head shortly after a very nice holiday break (that culminated in a challenging long run) followed by two weeks of fairly hard work with absolutely no running. There is always something of a let-down after a good race or even long training run, but the effect was amplified many times by life and emotional substrate. Food for thought.
Tuesday, January 11, 2011
Ice, ice
Several more days into the recovery / inflammation-busting period -- no running, but plenty of other activities to keep happy and busy. I must say that there are few things as freeing and fun as a short run, but I am making do with cycling (in- and outdoor), yoga, and resistance training, and liberal application of ice packs. None of these activities are quite as suitable for big-picture thinking as a run...and I have been doing a lot of big picture thinking lately, about priorities and direction in life. Expect more on this later once I have time to process.
Today (Tues): Indoor bike 45 min @ 131 W (13.9 miles / 18.5 mph)
Mon: rest
Sun: Yoga ~1 hour, vigorous
Sat: rest
Fri: Cycle ~22 miles (no stats as my watch ran out of batteries midway) on a windy, gorgeous day
Today (Tues): Indoor bike 45 min @ 131 W (13.9 miles / 18.5 mph)
Mon: rest
Sun: Yoga ~1 hour, vigorous
Sat: rest
Fri: Cycle ~22 miles (no stats as my watch ran out of batteries midway) on a windy, gorgeous day
Thursday, January 6, 2011
Time to heal, my little friend
Taking two weeks off from running to let the knee heal, or at least let the inflammation subside. I'm trying to do this right: Advil, ice, and strict avoidance of running for a defined period. Alternative activities to keep me sane (see below).
Looking forward to a long weekend at home with visiting family.
TODAY (Thursday):
Calisthenics/Lifting (Pullup, Pushup, Core, Bicep, Tricep)
SET 1: 10 pullups (5 wide grip, 5 side grip), 10 pushups, 5 knees-to-elbows, dumbbell concentration curls
SET 2: 10 pullups, 10 pushups, 5 knees-to-elbows, dumbbell concentration curls
INTERLUDE 1: 10 military push-ups, 20 chair dips
SET 3: 10 pullups, 10 pushups, 30 incline sit-ups (straight-left-right), dumbbell hammer curls
SET 4: 10 pullups, 10 pushups, 30 incline sit-ups (straight-left-right), dumbbell curls with hammer down
INTERLUDE 2: 10 military push-ups, 20 chair dips
BONUS ROUND: 10 diamond push-ups, 10 pullups
Yesterday (Wednesday):
Yoga for one hour - vinyasa, inversions, balance
Tuesday: rest
Monday: indoor bike 30 min @ ~130 W
Looking forward to a long weekend at home with visiting family.
TODAY (Thursday):
Calisthenics/Lifting (Pullup, Pushup, Core, Bicep, Tricep)
SET 1: 10 pullups (5 wide grip, 5 side grip), 10 pushups, 5 knees-to-elbows, dumbbell concentration curls
SET 2: 10 pullups, 10 pushups, 5 knees-to-elbows, dumbbell concentration curls
INTERLUDE 1: 10 military push-ups, 20 chair dips
SET 3: 10 pullups, 10 pushups, 30 incline sit-ups (straight-left-right), dumbbell hammer curls
SET 4: 10 pullups, 10 pushups, 30 incline sit-ups (straight-left-right), dumbbell curls with hammer down
INTERLUDE 2: 10 military push-ups, 20 chair dips
BONUS ROUND: 10 diamond push-ups, 10 pullups
Yesterday (Wednesday):
Yoga for one hour - vinyasa, inversions, balance
Tuesday: rest
Monday: indoor bike 30 min @ ~130 W
Saturday, January 1, 2011
New Years Resolutions and Fitness Goals
This post marks a year of keeping this blog going -- a succesful resolution from last New Year, which was to do some (any!) writing on a regular basis. I have no literary pretensions but I am happy to have put some thoughts to virtual paper.
New Years Resolutions/Goals for 2011 - outward focus
1) Presence.
2) Develop the less cynical, humbler, and less judgmental self.
3) Meet Jess's needs and wants before my own.
4) Garden and eat the food!
Fitness and well-being goals for 2011 - inward focus
New Years Resolutions/Goals for 2011 - outward focus
1) Presence.
2) Develop the less cynical, humbler, and less judgmental self.
3) Meet Jess's needs and wants before my own.
4) Garden and eat the food!
Fitness and well-being goals for 2011 - inward focus
1) Maintain consistently healthful diet - devise a sustainable way to deal with temptations, convenience, etc.
- This includes reducing caffeine intake to a reasonable level.
2) Regular yoga to lead to meditation alone.
3) Real periodization of training. (i.e. approach it like real training!)
2) Regular yoga to lead to meditation alone.
3) Real periodization of training. (i.e. approach it like real training!)
3) Regular cycling and leg strength training to begin after February marathon, to prevent recurrence of knee injury
4) Regular speed/tempo training (running).
6) Repeat p90x with Jess!! (Start date: mid-March)
7) Plan +/- train for ultramarathons to progress to 100 mile run.
8) Less drama about getting up for pre-dawn workouts - just do it.
Finally, here are the elements of weekly training, each to be included based on the focus for the week:
Runs: speed interval, tempo, hill/power, trail, long run, recovery run
Leg strength/injury prevention: cycling, plyometrics, static leg exercises (lunges, squats, etc.)
Yoga
Upper body and core resistance training: core/back, pullups/back, pushups/chest, shoulder, tricep, bicep.
Meeting all of these goals/resolutions/plans will be difficult but worthwhile to try!
Meeting all of these goals/resolutions/plans will be difficult but worthwhile to try!
TODAY:
20 mile run (3:07:36, 9:22 avg)
What a way to ring in the New Year! This was a good old-fashioned long run, done by myself with a pre-dawn start. I had to dig deep here, folks, fighting off the usual cast of demons and voices that would have me stop, turn back early, walk, or simply give up running altogether. In fact, this was a beautiful but gritty run. The morning was cool but not cold, and I must have seen 10 or so deer on the roads and trails. I did an out and back course, from my house to a forest with some nice running trails. The "effort map" of the run was as up and down as any elevation map, with a low (difficult) point around miles 3-6, a high point from miles 9-11 as I was running on trails and passing the halfway point, and then a sustained low from miles 14-16. Mile 16 I stopped for water at a local park, and the four miles home were mentally easy but physically very challenging. I don't mind gritting my teeth and getting it done, but I don't usually have to grit this much! I dug deep at and made the last mile the fastest of the run.
The significance of this run (for me, at this time) is that I have some confidence about the upcoming marathon (~Feb 19th). Paradoxically this will allow me to take a few easy (?off) weeks to let my knee recover from whatever injury is not really getting better. One could argue that this run was not the wisest move, and I could not refute that argument. Nonetheless, I am proud of the run and feel good about it.
It will be a challenge to come in under 4 hours, but I think I can do it.
What a way to ring in the New Year! This was a good old-fashioned long run, done by myself with a pre-dawn start. I had to dig deep here, folks, fighting off the usual cast of demons and voices that would have me stop, turn back early, walk, or simply give up running altogether. In fact, this was a beautiful but gritty run. The morning was cool but not cold, and I must have seen 10 or so deer on the roads and trails. I did an out and back course, from my house to a forest with some nice running trails. The "effort map" of the run was as up and down as any elevation map, with a low (difficult) point around miles 3-6, a high point from miles 9-11 as I was running on trails and passing the halfway point, and then a sustained low from miles 14-16. Mile 16 I stopped for water at a local park, and the four miles home were mentally easy but physically very challenging. I don't mind gritting my teeth and getting it done, but I don't usually have to grit this much! I dug deep at and made the last mile the fastest of the run.
The significance of this run (for me, at this time) is that I have some confidence about the upcoming marathon (~Feb 19th). Paradoxically this will allow me to take a few easy (?off) weeks to let my knee recover from whatever injury is not really getting better. One could argue that this run was not the wisest move, and I could not refute that argument. Nonetheless, I am proud of the run and feel good about it.
It will be a challenge to come in under 4 hours, but I think I can do it.
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