New links

I recently updated a few of my links. Yeah, uh, so what, you say? Well, I think a few of them are worth pointing out.

First, I added a link to Run Away Fast, Jaymee Marty’s running blog. Jaymee just took second at the Marine Corps Marathon, three weeks after running a 2:46:26 at Twin Cities. She’s a latecomer to running and to marathoning, as am I, and she’s also part of the over 40 set. She’s currently gearing up for a qualifying run for the 2012 Olympic Marathon Trials in six months. I doubt she’ll have any problems achieving that goal.

I also added links to sites for two runners in trouble. The first, set up to benefit Jenny Crain, has been around for awhile. Jenny was hit by a car while out running in August of 2008 and suffered horrific brain and other physical injuries as a result. The second site deals with Kevin McDermott‘s plight after a recent diving accident left him paralyzed, although he has made astonishing progress in restoring mobility since then.

As a side note, both these runners and their families are struggling to pay medical bills despite having been insured at the time of their accidents. If that isn’t a wake up call to people who for some baffling reason don’t support health care reform, then I don’t know what is.

The sub-13:00 love train

Last last month in Switzerland, Dathan Ritzenhein became only the second third fourth non-African-born man to run under 13:00 for the 5000m, clocking a new American record of 12:56. It took 13 years for someone to break the previous 12:58 American record held by Bob Kennedy. Then, just a few days later, Matt Tegenkamp went well under 13:00 too in Belgium, missing also beating Kennedy’s record by about half a second.

Watching those two races was nothing short of mind-blowing. What shift had occurred to allow for this dramatic twofer? These were huge PRs, not just the usual incremental ones. I know it made me think about what’s possible for myself.

I was also reminded of an article from Matt Fitzgerald in Running Times late last year, How Records Are Broken, which examined the forces that push records downward and what everyday runners can learn from them. The gist being: While we hobby runners may not break any world, national or age group records, breaking our own personal records in a regular and dramatic fashion is a worthy goal — and an achievable one.

Incidentally, that article link also includes an interview with none other than the now-former American record holder for the 5000m, Bob Kennedy.

Pre-race potpourri

A paella of posts, if you will.

So, I spent the weekend tackling a to do list that rivalled Santa’s. But I got almost everything done. And I took a two hour nap yesterday too. All I remember was entering the bedroom with the sincere intent of cleaning it, but instead lying down and waking up two hours later.

Some random things:

I did my last fast run before Saturday just now. The assignment was seven miles with three at 7:00. I did the three on a windy track and managed 7:05 avg pace. The wind was about 10mph, but with faster gusts. I had a choice: Either slow down or just go ahead and run the planned pace and work a little harder. I choose the latter option, primarily because I wanted to remind myself that if come race morning it’s windy not to be a fool and try to run planned pace anyway.

Upon checking the data, my suspicions were correct: I was running at 92-93% MHR, so my little three miler was more like a tempo run than an MPace effort. Unfortunately, the forecast for Newport is showing wind. But it’s still four days away. At the very least, I’m mentally prepared to adjust plans if need be, with a recent physical “memory” of what it will feel like if I don’t as reinforcer. I’m determined to have a good race, not just a PR, but also a race where I don’t suffer unduly as I have done in varying degrees in three of my four marathons. I think that’s what they call running a “smart” race.

On another note, I started reading Lorraine Moller’s memoir On the Wings of Mercury. I’m about 30 pages in, but so far I am blown away by what an excellent piece of work it is. With a few exceptions, running memoirs typically range from the flat out terrible (Dick Beardsley’s) to the merely pedestrian (Joan Benoit’s, Grete Waitz’s). Moller’s book, though, is a revelation of outstanding writing and expert storytelling. She did not use a ghostwriter, as I’d suspected as soon as I started reading it. She’s just an extremely talented writer. She’s also very funny. I’m looking forward to digging into this one on the plane. The book is not yet released in the US, but I managed to order a copy from Newton Running.

Finally, I’m in day two of carbohydrate depletion. A few years ago, in one of my many failed attempts to lose fat, I went on a low carb diet for several months. I lost weight, but not fat (I was about 8 lbs lighter than I am now, but I wore larger clothes). I have no clue as to how I tolerated it. I felt okay on the run, but toward the end I felt lightheaded. I’m also sick of eating nuts, cheese, eggs and meat already, and it’s only been about 36 hours. Thank goodness I can hit the bagels and fruit again tomorrow.

Swedish Fish have been purchased. House/catsitter has been arranged. Airport taxi has been reserved. All systems are go.

For Nate Jenkins fans

A new podcast interview.

Spring Race Training: Week 14

09spr-training-14Crikey. I’ve been in serious training now for well over three months and I’m still standing, albeit at a slight lean some mornings.

Coming off of a recovery week, I was bursting with energy starting on Monday morning. Tuesday’s run was a big surprise, with my having planned to average 8:00 pace, but getting carried away and running nearly 16 miles at an average of 11% slower than MPace. For this, I have to lay blame where it’s due: squarely on Colleen De Reuck’s shoulders.

With yet more energy to spare, I ran Wednesday’s recovery runs too fast. The AM run because it was just so darned pleasant outside; the PM run because it was pouring and I was freezing and just wanted the damned thing over with.

I paid for my folly on Thursday. At least I was smart enough to swap runs and put the longer one in the morning, since the pattern is that I’m drop dead exhausted on Thursday evenings. This week was no exception. Actually, it was exceptional in that Thursday’s PM recovery run was one of the worst runs in recent memory. The image of myself resembling a shuffling, scowling reanimated corpse haunted me throughout. Even the ducks were laughing at me.

I have learned to have faith in a night’s recovery and Friday morning confirmed that this faith was not misplaced. The morning presented a rare combination of ideally cool temperatures and a mere 3-4mph wind on the track. I ripped through my 3 x 1 mile intervals at about the same pace as the half mile intervals just a week before. From reanimated corpse to Wonder Woman in just 12 hours, although my pride was tempered by the fact that there was no way I could have done a fourth. But the good news was, I didn’t have to!

Our freak heat wave moved in on Saturday. It was still cool on Saturday morning, but by the afternoon it was 85F out. I was in such a heat-induced stupor that I got all the way down to the running path before realizing that I’d forgotten to put my watch on. I can’t remember the last time I ran without a watch. It was liberating and relaxing. Something I’ll probably do a little more often on some recovery runs.

Sunday called for a “time on my feet” long run with nothing special. I’d been told to try to run at 8:20 pace. But since I was running in Central Park in very high heat (91F at the peak), I ran by the HR equivalent of 8:20 lately, which is around 76% max. I managed 8:46 pace at 77% MHR. It was not fun. But being in the park with water, ice cream and the odd Olympian nearby was a much more appealing proposition than slogging all the way up to the Valhalla Dam all by my lonesome.

The sun and hills did a number on me, though, necessitating my longest post-run nap ever: around three hours in la la land. I haven’t even slept for that long after a full marathon.

For week 15 I do just one hard workout on Tuesday (14 miles with the last 4 at MPace), followed by a short taper to get ready for the New Jersey Half Marathon on Sunday. So far, the weather forecast looks good: 50s at the start and overcast. But it’s only Monday…

The long, hot summer (run)

Is it summer? It sure feels like it. Today the “real feel” temperature topped out at 91F in Central Park. I know because I was there to combine a long run with spectating the More Marathon/Half Marathon event.

Well, half an event, as it turned out. They canceled the full marathon and declared the half as a non-timed “fun run.” There weren’t even any clocks on the course.

I have mixed feelings about the cancelation of the full distance event. The marathoners in that event get short shrift anyway, which is why there are typically about 150 women running the full, compared to 9,000+ (I shit you not) in the half. Had I spent six months preparing for this race…well, I honestly don’t know what I would have done given the freak weather. I probably would have not have bothered to race it (since I am terrible at hot weather racing) — which means writing it off and looking for a backup in cooler climes that still had open registrations.

But bagging a race should be my choice, not NYRR’s. On the other hand, with lots of marathon runners taking 5+ hours to finish, that would have had them out there in full sun, full heat. After the debacles in Chicago and elsewhere in 2007, I do understand the impulse to protect people from themselves.

My feelings about the downgrading of the half to a fun run are not ambivalent, however. NYRR did this with the Ted Corbitt 15K in the winter and it was annoying, to say the least. I simply don’t believe that removing the trappings of a race (meaning recording performances) makes a lot of difference to the runners who are there to compete. I still saw a lot of women pushing themselves and running surprisingly fast given the conditions. They should at least have the opportunity to see how they stack up against local competition, especially if they’ve been training for many months, after which an appreciable advancement in relative racing fitness can be measured.

Okay, I’ll get off my soapbox now.

So it was a weird event. There were five invited elites there, three of whom I recognized: 2008 Olympian Magdalena Lewy-Boulet, who ran with one person I didn’t recognize, Katerina Janosikova.  A few minutes behind them were three-time course winner (and record holder) Susan Loken, Susie Meyers-Kennedy (second in the full race last year), and Christine Glockenmeier (fast runner from NJ, another new face).

I ran the opposite direction for 18 of my 20 miles. It was a little thrill to see Magda and the others go speeding by, and I cheered on the faster “regular Janes” behind them. It was surprising how many people showed up, despite the weather. Despite the miles long stream of people, the numbers did seem lower than the 9,600 registered.

The medical tally was, fortunately, not too grim. I saw two women being loaded into ambulances and another two on the ground being attended to. Most people ran a reasonable pace* and adjusted to the rising mercury (myself included). After sitting under a shaded tree for a few moments at the top of Cat Hill, I ran the last two miles going with the flow of runners. That was actually sort of fun. A few had their names on their backs and, as they were within half a mile of the finish, I gave some words of encouragement and ran with a few of them. Everyone looked so beaten up by the weather; I supposed I must have as well.

I finished up with a Good Humor ice cream sandwich and 1.5 liters of water. Then a three hour nap at home.

I am grateful for two things:

  1. I didn’t make the More 2009 Marathon my goal marathon for this year. What a colossal disappointment that would have been. The fact that we can have a severe heat wave in late April convinces me that I need to select and register for a backup race every season.
  2. I’m also glad I didn’t make the Half my tuneup race. Having had such bad luck with the weather this winter for virtually all of my races, this would have been the miserable cherry on top. This weather is supposed to clear out by Tuesday evening, leaving us back down to normal early spring temperatures for next weekend’s tuneup race in New Jersey.

The usual report on this week’s training (which, yet again, went exceedingly well) will follow once I recover a bit from today’s effort.

Including Lewy-Boulet and Janosikova, who ran around a 1:18. Why, that’s practically a crawl for Magda, who won the US Half Marathon Championships in sub-1:12 in January.

Another “magical” run, powered by inspiration

In early January I had what I described as a “magical” run — a mid-length run that felt effortless, yet featured faster and faster running. I had another one today, just over three months later. I went out with the intention of doing a progression run, and to try to average 8:00 over the whole run by starting off at 20% slower than Mpace (8:20ish) and finishing up at 10% slower (7:40ish).

I was mostly going by heart rate today. I figured I’d keep it around 73% in the beginning and then max out at 84% at the end. As it turns out, I did end up running quite a bit faster than 7:40 for the final miles. This would explain the average pace of 7:47 — that was a surprise when I got home and looked at the splits.

I am pleased.

I spent the first few miles thinking through a work problem. Once I came up with enough ideas to mollify my various bosses, I let my mind drift. What did I think about? I thought about Colleen De Reuck and Elva Dryer. While I know the women’s race in Boston this year was ridiculously slow, verging on offensively slow, I still felt such a thrill seeing those two (De Reuck at 45 and Dryer at a “no spring chicken either” 37) leading the pack for about two thirds of the race.

We all need heroes to inspire us, and De Reuck especially, one year my senior, yet running at a level that I can only dream of,* was very much in my thoughts this morning.

*De Reuck came in 8th overall, Dryer 12th.

The Joanie and Billy Show

Joan Benoit Samuelson and Billy Rodgers chat pre-Boston. God, I love these two.

Race Report: Paris Marathon

(Not mine.) Completely breathtaking. Allez Pascal!

Rinus Runs Rotterdam!

Rinus is a Dutch blogger who is a regular reader and commenter of this blog. He is also a prodigious marathoner, having completed 19 (with a PB just a shade over 3:30). He races other distances frequently too. I’ve begun to think of him as the Dutch Frank Colella. Not just because he races so often, but also because he’s a serial documenter of his races, which all have an important social component as well. In any race post, I can usually count on seeing lots of pictures of Rinus and Frank and friends.

Rinus has a Google translation tool on his blog, which enables me to understand about 25% percent of each post. In a way, reading his posts is like some sort of weird sensory deprivation experience. I get pieces of the story through words, along with more visceral elements through pictures and video, and a rough (yet still somewhat mysterious) narrative emerges.

His videos — some of them taken while actually running the race — are great fun to watch. I just wish I knew what the hell he was saying in them.

In this latest chronicling of his exploits, Rinus helps a few fellow runners attempt a 4:15 race at Rotterdam. They almost made it — it looks like the sun and heat may have caught them by surprise, though.