Suckage fake out?

For those who want to know every detail of my running: I did 5 miles inside on the treadmill in a hot room last evening. Felt fine and even ran a fast last half mile or so (7:30ish). The difference yesterday was that I actually wanted to go running (even if it was inside). The last week or so I’ve wanted to do anything but (and have).

I’ll try again today and tomorrow. Will probably do a longish run on Sunday (12?) if weather permits.

I’m awaiting a new maintenance/base-rebuilding plan that should start on Monday. I’ll probably still go get blood tested, but I’m yet again unconvinced that therein lies the problem.

I’ve also dropped 2.5 of the 5 lbs gained already. So most of it was water weight.

Kevin was scheduled to chat with Lorraine Moller yesterday. So I’ve been awaiting his web updates with (as our more illiterate web posters like to say) “baited breath.” In the meantime, I’ve posted a review of her book on Amazon.

Now. Would you like to know what I had for breakfast?

Spring Race Training: Week 1

09spr-training-011

At last, actual training for my late May race in Newport, OR has commenced. I’ll be training for 19 weeks (including taper weeks), although I’ve only got a schedule for the next three months at the moment, but that’s more than enough to handle for now.

Here are the differences between “training” and “basebuilding,” at least as far as what Kevin has provided:

  • I’m still on a three week cycle, with two high mileage/high intensity weeks followed by one lower mileage/high intensity week; but now there are no days off.
  • Instead of doing faster running by effort, I now have assigned paces that I need to hit. I prefer this, as it’s a truer measuring stick of progress.
  • Recovery weeks are now in the 70-80 mile range rather than the 60 mile weeks during basebuilding.
  • I’m running doubles 2-4 days per week now.
  • The Sunday long runs are getting longer, and three longer races (15-21M) feature Mpace running for a significant chunk of the total distance.
  • I’ve got a speed session every week with lots of variance in the workouts from week to week: from 200m to 2K repeats. And I’m still doing tempo efforts tacked on to longer general aerobic runs every week.
  • I’ve got strides every week on one recovery run, but only eight.

The first week of training was, frankly, outstanding. My training diary notes that Tuesday’s tempo run and Friday’s 2 x 1 mile intervals felt way too easy. I have trouble accepting what seems like a jump in fitness at face value, tending more toward blaming the notoriously inaccurate technology I rely on when running inside (uncalibrated treadmill plus sort of calibrated footpod).

I took things outside on Sunday, though, for a half marathon in Central Park. And I was delighted to discover that I could run fast under rotten conditions and less than ideal logistics. So now I’m thinking that I am fitter and faster after all.

Week 2 includes a nice, long tempo session on Wednesday followed by 5 x 1K repeats on Friday and a 20 miler on Sunday. I’m looking forward to it.

Winter Basebuilding: Week 9

09spr-base-09Just nine short weeks ago I was 80 pounds overweight, battling high blood pressure, impotence and halitosis — and look at me now!

Okay — none of that is true. But I was certainly not as fit as I am today. I was also a coaching ingenue, a wee runner wet behind the ears, a doe-eyed street urchin in a poorly state and desperately in need of guidance.

This morning I took my resting heart rate and — get out of town! — it was a mere 42. In most hospitals and doctor’s offices in this country, that would indicate a serious medical issue. Couple that with this morning’s blood pressure reading of 103 over 68 and I’d be declared legally dead in most American medical circles.

The last time I had a checkup, around three years ago, I’d just started racing. But after a few years of running, I already had award-winning cholesterol and triglyceride numbers. I’ve decided that I’ll go for another workup in two or three months, when I’ve got more strenuous training under my belt. Just to see how much more of a superwoman I’ve become.

Anyway, on to the week’s report. Like last week, the target was 90 miles, which I was just a bit shy of owing to a long run today that was a half mile short (I had a mild  brain fart while figuring out the route en route). I was trapped inside on the treadmill Monday through Friday. It was just too treacherous to try to run outside, and there was no way I’d be able to come close to the speedier times I needed to hit. So I suffered inside.

Things went pretty well overall. I managed 25 minutes at tempo-y pace on Tuesday, although it was a bit slower than I wanted. I think I was still tired from last Sunday’s long run opus. I took all the recovery runs nice and slow so I could put out a good effort on Friday. In contrast to Tuesday, Friday’s speedier bits felt too easy. But I suspect that’s because I was comparing the effort of running at a 7:00ish minute mile for 150 seconds to running at the same speed for 25 long minutes. Since the first few felt so easy, I ran the remaining ones 10-15 seconds faster. Because I am an overachiever.

I took Saturday’s recovery run outside and awoke this morning to more Nightmare in New England weather: yet more snow, coming down like gangbusters this morning. After employing every possible delay tactic, I managed to finally drag myself out the door at close to 10AM. Much later than I wanted to start, but I went to bed at midnight (since The Dark Knight was so freaking — and unnecessarily — long).

I had a bad feeling about the running path, so I drove up to Scarsdale, resigned to the prospect of running my 6ish mile residential loop multiple times. The first couple of miles sucked, frankly, because they hadn’t been plowed. This surprised me, since I was running on a major roadway. I had no traction and was putting out quite a bit of effort for a 9:30 pace. I decided I’d run the whole loop at least once. If it was going to be such arduous going for the whole way, I’d bag the remaining loops and finish up the remaining 14 at home on the treadmill.

Fortunately, other roads were salted and plowed. It was still slushy, icy going, but as the weather warmed up and the salters and plowers did their work, conditions improved, as did my pace. I ended up with 19.5 miles at an average pace of around 8:30, which really is not bad considering the crap I was running in.

It was tiring work, but I enjoyed it. My feet were wet and I was hungry enough to eat the steering wheel by the time I got back to the car, but I’m glad I made the effort to run this one outside. A bonus was running into Jonathan in White Plains as he did his own 16 mile penance today. He gave me a great compliment after we got home. He said he spotted me and thought, “Hey, there’s a real runner out here.” By that he meant I didn’t look like a hobby jogger. I had good form, a runner’s body and I was moving fast. Then he recognized me as the nice woman who provides hot tea and pancakes on Sundays and I can only hope that this was also a bonus for him.

My company on the run consisted of The Mamas & The Papas, Yo-Yo Ma playing Bach and Edvard Grieg’s Greatest Hits (really — that was the name of the album!). I forgot how well produced the TM&TP’s stuff is. Plus it was recorded way back before Auto-Tune started making everyone sound like a singing robot. Singers had to actually be able to sing properly; you know, “carry a tune”?

The Yo-Yo Ma Bach recording (it’s his famous 80s album of unaccompanied pieces) was good for about 20 minutes and then everything started to sound exactly the same, always a danger with anything Baroque. I found myself wondering if anyone ever actually listens to the entire 2-disc set. I moved on to the Romantic period and finished up with Grieg and, man, could that guy write a tune. It was perfect music for a wintry run and I knew I’d made the right choice when I ran by a mansion in Scarsdale with a huge Norwegian flag hanging over the entrance; in the hall of the mountain king, indeed.

Tomorrow kicks off the first week of training proper. It’s not terribly different than what I’ve been doing except now there are actual times/paces attached to the faster workouts. Squee!

Oh, for fuck’s sake

It’s snowing again this morning. Serious snow, not just the dusting that was predicted. There’s 1.5 inches on the ground now and it’s coming down heavily.

I am suiting up for a 20 miler through the streets of Scarsdale and White Plains again. I’m not sure if I’ll drive up and run 3+ loops or just run up there along the path, do a couple of shorter loops, and head back. At least the cold snap has, uh, snapped (Oh! Snap!). But the jet stream has been noticeably lost for the past week.

I could always run inside on the treadmill instead. I could also drink Draino.

Whooee, it’s cold!

But I don’t care. I got to run outside for the first time in a week and I hope to do it again tomorrow. Seven degrees with the windchill? No problem! I’ve got thermal running pants and all manner of layering from Patagonia, Craft, Smartwool and UnderArmour, plus Little Hotties for my hands. I am a moving billboard of adverts for foul weather clothiers.

I did 11 miles on a slightly altered version of my six mile loop that winds through Scarsdale and White Plains. Tomorrow, weather permitting, I’ll do 20 there again. We’re slated to get some days above freezing next week. Let’s hope that between that and some sun the layer(s) of ice that cover my usual running path will go away.

I got my training schedule for the next 12 weeks and it’s impressive. To cope with it, I think of it in the abstract, as though someone else will be following it, although that’s going to have to stop starting on Monday. As I’d anticipated, I’ll be back up to 100 mile weeks, and doing longer intervals, plus lots more longer running at or near marathon pace. I registered for the series of races in Connecticut and Central Park that will, with little exception, serve as Mpace training runs. I’ll race a couple of them, though.

Overall, my trepidation is outweighed by my excitement and eagerness to get rolling. I just hope my body plays nice with my brain.

Winter Basebuilding: Week 8

09spr-base-08And so we hit the two month mark. Last week marked my highest mileage week in four months: 90 miles and change. This was fine — in fact, 60 miles a week is beginning to feel a little “light.” The workouts went swimmingly, save for one (more on that in a moment) and the recovery runs were not a burden.

I already posted about my magical run last Tuesday. Friday wasn’t bad either. I did five 5:00 intervals at 5K effort (notice a theme here?). They were slower than I wanted due to high winds. If I have a track workout, you can guarantee it will be a windy day. Kite flying societies should set their schedules by my running calendar.

I dealt with two days of largish doubles inbetween the two speedy sessions. But the chickens came home to roost on Sunday morning, when I attempted 20 miles with 15:00 faster minutes at the end.

Unfortunately, I had to run the whole thing inside on the treadmill (on account of yet another snowstorm overnight). I didn’t feel great to start with and was basically ready to quit by about mile 14. But I soldiered on and attempted 15 minutes at 5K-8K “effort” which on Sunday apparently meant “run 40 seconds per mile slower than you’d planned.”

It was demoralizing, to say the least. On the other hand, it was a big week and I probably wore myself out between Tuesday’s rocket run and Friday’s windy intervals more than I’d thought. At least I tried.

This week, Week 9, is another 90 miler with faster running today and on Thursday (but only one day of doubles, tomorrow). Then another 20 miler on Sunday. I hope I can run that one outside, but it’s not looking good.

And then…and then…I get my real marathon training plan and presumably kick everything up a notch.

I got a call today from the agency through which I have my contract gig. My contact there wants to meet me for lunch (which of course makes me immediately paranoid that I’m about to be let go — isn’t this economy great?). I couldn’t commit to a date later this month because I don’t have my marathon training schedule. That’s how much my life revolves around running. Is that sad? I guess it’s better than having a life that revolves around television programming…or…ugh…work.

“Magical” run days

On Tuesday morning I had one of those magical run days. I was scheduled to do a 14 miler at “easy” pace (Pfitzinger’s “general aerobic” pace). That pace has meant in the range of 8:12-8:20 in recent weeks.

Well, my body decided it was time for an upgrade on Tuesday. I first surprised myself by doing my first mile at 8:50. I typically do a mile or two of warmup in the 9:30 or above range. So I could see that the fires were stoked and my legs wanted to go. I let them do as they wished.

It’s been a long time since I’ve done a progression run, but my 14 miler turned into one without any conscious effort. I just kept going faster and faster. I didn’t notice this was happening because, oddly enough, my heart rate was staying pretty much the same — in the mid-70%s.

I motored along in the 8:05-8:20 range for the first few miles, then did one in 7:43. Whoa! Where’d that come from? Then I did a few more of those. Took a little breather for miles 10 and 11 (8:00s) and then turned up the gas again, did a couple more in the 7:50 range and then finished up the last mile at 7:27. Even there, my heart rate was only at 82% for the last mile.

On Tuesday, it was as though someone held up a sign that read, “Hey! You can run faster! You’re fitter now!” I know that it’s the mileage plus faster running over the past eight weeks that led to this bump in fitness. What’s interesting is how such advancements sometimes make themselves known in the form of a “magical” run (or, if you’re lucky, a magical race, which for me was last year’s New Jersey Half Marathon). One day you’re plodding along at your “normal” paces; and the next — blam! — you’re flying on winged heels and aching to go faster still.

And with that, I’m off to the track for some 5K intervals…

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