It’s yellowjacket season

Posted on August 22, 2008 by threlkeld

I got stung four times by a yellowjacket on Wednesday morning. The thing got me on the arm, then proceeded to fly into the sleeve opening of my shirt to then sting me in two other places on my side. And one final sting on my hand as I reached in to the grab the bastard, throw it on the ground and stomp on it.

I’m sure it made for an entertaining sight, with my flailing around and engaging in a loud, frantic soliloquy in florid NC-17 language. In the 48 hours since, I’ve been treated to a wandering backache, a blocked sinus, and edema in my feet and lower legs.

Have I mentioned before how much I hate summer in New York? No yellowjackets in winter; just attack dogs.

Filed under: everyday life, training, westchester | 3 Comments »

Fall Training: Week 13

Posted on August 19, 2008 by threlkeld

A little late in coming, but it was quite a week last week and I’ve been sleeping when I haven’t been working (or propped glassy-eyed in front of the Olympics).

I had big miles again last week and three hard workouts: 99.4 miles with a tempo session on the track, a midweek long run and a big 24 miler in Central Park.

A look back at the week:

  • Monday: 6.1 miles recovery pace (AM); 6 miles recovery pace (PM)
  • Tuesday: 6.8 tempo run (AM); 4.1 miles recovery pace (PM)
  • Wednesday: 14.3 long run (steady pace) (AM); 4.8 miles recovery pace (PM)
  • Thursday: 6.3 miles recovery pace (AM); 4.5 miles recovery pace (PM)
  • Friday: 6.1 miles recovery pace (AM); 5 miles recovery pace (PM)
  • Saturday: 6.4 miles recovery pace (AM); 5 miles recovery pace (PM)
  • Sunday: 24 mile long run (various paces) (AM)

Total mileage: 99.4 miles

Paces this week:

  • Recovery: 9:30 – 10:40
  • Tempo: 6:33 – 7:20
  • Marathon pace: Pffft!
  • Long: 7:40 – 8:30

The weather was somewhat better on a few mornings, but most days it was hot again. Too hot to hold desired paces. Again. If I hadn’t done some successful marathon pace running last week during a rare cool and dry morning, my confidence would be completely shot at this point.

Tuesday’s tempo run was an experiment with something I found called Frank’s Killer Tempo Run: 25 laps around a track, alternating between marathon and 5K race pace. I’m not sure how many runners’ deaths Frank is responsible for, but this workout nearly killed me. In fact, it was impossible to run at my (projected) 5K race pace of 6:30 for most of those quicker intervals. The usual problems: heat, humidity, blazing sun, and 8-10mph winds. *sigh*

Still, it was a good workout and I’m sure it did me some good because it basically wrecked me for the rest of the week. I’ll do it again, but next time I’ll run the faster loops at 10K race pace, which is closer to what I was able to do anyway.

Wednesday’s 14+ miler went very well. If there’s one thing I’ve learned about myself, it’s that I can sometimes do good back-to-back days, with the fatigue delayed until after that second hard day. I usually feel great (and run well) after the first hard day, in fact.

But I do pay for it during the latter part of the week. I gave myself three days to recover and get ready for the longest run of this training cycle, a 24 miler. Because I hate myself, I decided to do this one in Central Park. I had planned to do 10 at marathon pace, but, alas, the tireness after banging away at close to 100 miles for three weeks — combined with the relentless hills, heat and humidity — meant that marathon pace running was not to be.

I did manage about 6 miles at marathon effort (although not marathon pace), which I was fine with. Hey, doing the other 18 miles at 8:30 pace is nothing to sneeze at, considering. So I made peace with my legs and with myself and looked forward to this week’s recovery period of low mileage and low intensity.

We went out to dinner Sunday evening (for the great caloric blowout a 24 miler calls for) at a newish place in Tuckahoe, The Tap House. Nice place, but unfortunately the food was mediocre. With the exception of Sammy’s Downtown in Bronxville (where we had a very nice dinner on Christmas Eve), the restaurant pickings up here have been slim. I always end up wondering afterwards why I bothered going out when I can cook great stuff myself at home. They do have some interesting beers there, though.

Next week begins the month long “peak” period, otherwise known as Julie’s Odyssey of Pain and Exhaustion. Four weeks of high mileage, high intensity work with lots of marathon-specific running. Including a 10 mile tuneup race* (pray for cool weather). So I want to make damned sure I’m recovered going in. I’ll be running somewhere in the neighborhood of 55 miles this week, perhaps less if I’m still feeling tired as the week progresses.

Coming up in Fall Training Week 14: Two full days off on Monday and Tuesday. Then recovery running all the way through Saturday, topped with a leisurely paced 14 miler on Sunday.

* This is the best race ever, as far as I’m concerned. The post-race party features fresh ravioli, ice cream — plus beer poured from a spigot attached to the side of a van. Now there’s a reason to run 10 miles fast!

Filed under: central park, drinking, eating, everyday life, training, westchester | Leave a comment »

NBC is redeemed. For now.

Posted on August 17, 2008 by threlkeld

NBC redeemed themselves from their sin of shortchanging the women’s 10,000m final with pretty much horn-to-tape coverage of the women’s marathon. And what an interesting race it was. But there are plenty of other people who can give better analysis than I can.

I just got in from a 24 mile training run in Central Park this morning. Make that a brutal 24 mile training run. I. Am. Pooped.

Filed under: central park, olympics, training | 3 Comments »

Fall Training: Week 12

Posted on August 11, 2008 by threlkeld

The second week of a three week cycle of hard weeks, I ran just under 98 this past week. The only notable aspect to the week was the fact that I ran twice a day all seven days. I’m not compulsive enough to go back and review my training logs to see if I’ve ever done that before. All but three sessions were recovery pace, so I’m still standing on Monday morning.

A look back at the week:

  • Monday: 6.1 miles recovery pace (AM); 4.9 miles recovery pace (PM)
  • Tuesday: 11.5 easy run with 6×1 mile hill repeats (AM); 4 miles recovery pace (PM)
  • Wednesday: 5.5 miles recovery pace (AM); 4.5 miles recovery pace (PM)
  • Thursday: 15 mile long run (steady pace) (AM); 4 miles recovery pace (PM)
  • Friday: 6.1 miles recovery pace (AM); 6.1 miles recovery pace (PM)
  • Saturday: 10 miles with 4 at marathon pace (AM); 6.2 miles recovery pace (PM)
  • Sunday: 10 miles recovery pace (AM); 6.2 miles recovery pace (PM)

Total mileage: 97.9 miles

Paces this week:

  • Recovery: 9:29 – 11:15
  • Easy: 8:00 – 8:15
  • Marathon pace: 7:12 – 7:14
  • Long: 8:05 – 9:15

The biggest difference between this past week and the week before it was the weather. For the first time since mid-June, I wasn’t running under a heavy gauze of humidity and high heat. Some mornings were almost pleasant, and you can see that reflected in my paces.

The hill run on Tuesday went well, but really wore me out, so I moved the midweek long run to Thursday. Nonetheless, I was still pretty tired and ended up cutting the run a mile short (yes, I was so beat that I couldn’t even run just one more mile).

By Saturday I was recovered enough to do a marathon pace run that went extremely well. I moved the training paces down last week from 3:13 to 3:10, so I approached the marathon pace run with some trepidation. But I was able to handle the pace, and in fact ran most of the miles a few seconds faster, despite an 8mph headwind in some spots.

My marathon pace right now is about the same as what my half marathon pace was three months ago. So I’m not surprised that I can handle it easily enough. I’ll train at a 7:15 pace for the new few weeks, and if that proves easy to sustain, then I’ll push it down again to 7:10 (~3:08 marathon equivalent).

Steamtown is just nine weeks away. I’m starting to feel that odd, alternating combination of excitement and dread. We’ll see which emotion wins out.

Coming up in Fall Training Week 13: Something new for a tempo run on Tuesday: 10K (25 laps) on the track, alternating 5K and marathon pace for each lap. Then a midweek longish run on Wednesday or Thursday. Sunday is a big 24 miler with 10 miles at marathon pace toward the end. I may do this one in Central Park, but I’m not sure yet.

Filed under: central park, training | 3 Comments »

The importance of being flexible

Posted on August 6, 2008 by threlkeld

Well, I had a 16 mile run scheduled for this morning, but outside my door is a downpour punctuated by lightning strikes, and my street looks like the Colorado River. I also woke up with a resting heart rate of 52 this morning, owing to yesterday’s hill repeat run.

So, I’m going to do what I didn’t do last training season (remember? The one where I go really tired and then suffered a calf strain? You don’t remember that?). That is, the smart and sensible thing. Gosh darn it, I’m going to rearrange my schedule a little.

The forecast calls for a cooler, drier morning tomorrow and even moreso on Friday.* I’ll do my 16 miler tomorrow and my easy+race pace run on Friday morning. I would have been doing back-to-back quality sessions between yesterday and today anyway; I’m just choosing different back-to-back days.

Pigtailsflying handed out not one but two awards for my recent submissions to her “six word race report” contest. *blush* Thanks, TK! I guess this means I should get back to writing some haiku on this here blog.

*Of course, they could be wrong. In fact, they probably will be wrong, with my luck. But I’ll take my chances.

Filed under: training | 1 Comment »

Fall Training: Week 11

Posted on August 4, 2008 by threlkeld

“Runners like to train 100 miles per week because it’s a round number. But I think 88 is a lot rounder.”
— Don Kardong

Although I hadn’t intended to, I hit over 100 miles this week. 100.1, to be exact. The plan called for 97. But a half mile extra here, a quarter mile extra there, and over 13 sessions it’s easy to inadvertently tack on a few extra miles. So far, so good. My legs haven’t yet snapped in two, fallen off or worn away to unsightly stubs at the ankles. Nor has the niggling sore spot returned.

Aside from hitting triple digits, the week was notable in a few other areas. I started adding a second recovery session to most quality days. I also started the process of extending the length of a few of my recovery runs by a mile or so, which I’ll be doing to keep the mileage up there for the remainder of training.

A look back at the week:

  • Monday: 3.0 miles recovery pace (AM); 7.5 miles recovery pace (PM)
  • Tuesday: 14.4 mile long run (steady pace) (AM); 4.1 miles recovery pace (PM)
  • Wednesday: 5 miles recovery pace (AM); 6 miles with 3 at tempo pace (PM)
  • Thursday: 7.5 miles recovery pace (AM); 5.5 miles recovery pace (PM)
  • Friday: 7.4 miles recovery pace (AM); 6.1 miles recovery pace (PM)
  • Saturday: 20.5 mile long run (steady pace)
  • Sunday: 7.0 miles recovery pace (AM); 6.1 miles recovery pace (PM)

Total mileage: 100.1 miles

Paces this week:

  • Recovery: 9:16 – 10:28
  • Tempo: 6:45 – 7:00
  • Long: 7:45 – 8:45

The tempo run on Wednesday was done inside on the treadmill. I really don’t trust the treadmill’s calibration. Maybe it’s the effect of being pulled backward on the belt, but it always feels as if I’m running a lot faster inside than I am outside at equal paces. I broke up the run into a 2 mile segment at 7:00, then a 1 mile bit at 6:45. Running that fast is a real shock, and I had trouble relaxing my shoulders and arms, as well as getting my legs to move fast enough. I’ll be glad when I can get back to doing these on the track in the fall, after the weather turns cooler.

The other tough run was Saturday’s long training run in Central Park. It was quite hot, with a dew point approaching 70%. I’d planned to do this as a marathon pace run: First 13 easy pace, last 7 marathon pace. It was obvious pretty early that I wouldn’t be able to hit that pace. So I ended up doing 2 miles very slow, then started working my pace down from 8:45 to 7:45, taking 5-10 seconds off per mile, then back up to 8:15 and the last few miles easy.

It felt like a failed run at the time, but when I got home and looked at my splits I realized that I managed to run 16+ miles at about 8-12% slower than marathon pace. So, while it wasn’t a marathon pace run, it was still a well-executed workout considering the course and conditions. I’d like to do more of the NYRR training runs. It was enjoyable to run with other people without the pressure of racing. There were enough people to run with, but not so many that it felt crowded. Everyone was very low key and there was plenty of water. I’m sure I took in more than I normally do on summer long runs; I certainly took it in more steadily, as compared to every five miles or so when I’m relying on stashed bottles between Bronxville and Valhalla.

The heat and humidity subsided yesterday and, at least in the morning, it was — yes, I’ll use this word: “delightful” — to be outside. That is really saying something, considering it’s August in New York. It seems pretty nice out there right now, where I’ll be heading in about 15 minutes. I hope it holds through to tomorrow morning at least, when I have my next session of hill repeats.

Complete non sequitur: My legs are becoming very shapely indeed.

Coming up in Fall Training Week 12: If this week is anything to go by, I’ll hit triple digits again. I’ve got a full dance card, with hills on Tuesday, a mid-week long run on Wednesday, an easy run with some miles at marathon pace on Friday, and then a mere 16 miles on Sunday.

Filed under: central park, training | 9 Comments »

Fall Training: Week 10

Posted on July 27, 2008 by threlkeld

After three back-to-back 90+ mile weeks, I took a week of recovery. I ran 70 miles over 11 sessions this week, many of them inside on the treadmill. The majority of those miles were at recovery pace, with two exceptions.

Aside from early Friday morning, which offered a few hours respite from what has been a multi-week stretch of heat index days at 90 or above, the weather was horrible. You better believe I took advantage of the cool and dry (relatively speaking) temps on Friday. I did some hard running outside that morning: 2 miles very easy, followed by 10 miles with alternating chunks at (well, almost at) my current marathon pace of 7:22.

I couldn’t quite hit 7:22 on most of the miles, but I wasn’t that far off. I do know that it just felt really good to run fast without feeling like a blanket soaked in hot molasses had been thrown over me. I wonder how many more heat and humidity-related analogies I can think up over the summer.

This morning I did 16 miles inside on the treadmill to avoid the thunderstorms and that too went very well. I did 2 miles very easy warmup pace followed by 14 at 8:20-8:30. My heart rate during those harder miles was a mere 70-72%. This is good, because in a week or two I again move my training paces downward from a 3:13 marathon to 3:10. I think I’ll be ready for it.

One of the advantages to training over the summer in New York is that the fall brings big surprises in terms of fitness gains. During last summer I was working on a mileage base rather than training for a fall race. I spent the whole summer running lots of miles at 70% heart rate, suffering through the heat and humidity, wondering if it was doing me any good. Then I ran a few races in the fall, when the weather had turned cooler, and I was completely blown away by how much faster I’d become. And this was with no race-specific training.

So whenever I start whining to myself during a miserably hot run, I remind myself that my hidden treasure awaits in a few months if I remain patient and keep the faith.

A look back at the week:

  • Monday: Off
  • Tuesday: 3.2 miles recovery pace (AM); 4.9 miles recovery pace (PM)
  • Wednesday: 6 miles recovery pace (AM); 5 miles recovery pace (PM)
  • Thursday: 5 miles recovery pace (AM); 4 miles recovery pace (PM)
  • Friday: 12 miles easy pace with 2 x 2 x 1 at slightly slower than marathon pace (AM); 3.1 miles recovery pace (PM)
  • Saturday: 6 miles recovery pace (AM); 5 miles recovery pace (PM)
  • Sunday: 16 mile long run (steady pace)

Total mileage: 70.2 miles

Paces this week:

  • Recovery: 9:55 – 11:10
  • Easy: 8:00 – 9:30
  • Marathon pace(ish): 7:28 – 7:39
  • Long: 8:20 – 8:30

I’ve got a minor issue with my left shin, a spot on the bone that is sometimes tender to the touch. I’m aware of it sometimes when I run — not a pain, really, but more just a spot that’s asserting itself. A stiffness, maybe. It’s a different sensation than I had with shinsplints last year.

I don’t want to screw around with things like possible stress fractures. So I’m icing it a few times a day. If it doesn’t go away, I’ll probably sacrifice some mileage in the coming weeks and if that still doesn’t help, I’ll go to the orthopedist.

Sort of reminds me of that stupid joke:

“Doctor, doctor, I have this strange pain on my shin.”

“When do you feel this strange pain?”

“When I press on it. What should I do?”

“Don’t press on it.”

This week my Swiss sunglasses (which Jonathan won in the Westchester Marathon last fall) began to fall apart. At $129 retail (and Swiss made, no less), I’d expect them not to fall apart. But even Krazy Glue was not up to the task of keeping the right lens from popping out with the slightest pressure applied while cleaning. So I’ll keep them as my “backup” glasses to throw in a gear bag. Too bad, because aside from the fact that they were a bit too dark and had frames that obstructed the ground view and had a tendency to fog up, I liked them. Er, maybe I didn’t like them that much, on second thought. To replace them, I ordered new ones from Zappos that have photosensitive lenses and are nearly as light as the dying Swiss pair. I hope they don’t fall apart in nine months, but at $62 I won’t be heartbroken if they do.

The NYC Half Marathon was run this morning. And I am glad I wasn’t there. Jesus, those people looked HOT, and I don’t mean “hey, baby” hot. I know that NYRR is planning to move it to another month. Good idea! July is the hottest month, usually. I’d consider running it during the fall or spring, or even winter, but not in high summer. At least it gave me something to watch during my long run this morning.

Coming up in Fall Training Week 11: Back up to 97ish miles and — weather and bodyclock permitting — a 20 mile marathon pace training run in Central Park at 7AM.

Filed under: central park, clothes and gear, injury, training | 1 Comment »

And…it’s over

Posted on July 25, 2008 by threlkeld

Our atmosphere is back to providing an experience similar to that of running inside of a giant gas dryer vent.

Oh, well. It was good while it lasted. For all of two hours.

Filed under: training, westchester | 1 Comment »

At last, relief

Posted on July 25, 2008 by threlkeld

This morning I woke up and it was as if Satan had given me a day pass out of Hell. It was 65 degrees out with a dewpoint at 55. It almost — almost — felt like fall.

I’d pushed a 12 miler with some at marathon pace out to this morning, hoping the weather would cooperate. It’s a recovery week and this is the only hard workout I have (unless you count the easy 16 I’ll do on Sunday). Damned if I was going to suffer through it in a heat index of 95.

I had, for the first time in weeks, an enjoyable run. Cool and breezy, and hardly anyone out clogging up the running path at 7:30AM. Oh, I still sweated like a fiend, but I didn’t feel as though I was melting. Big difference.

Today was the highlight weatherwise, although it doesn’t look like tomorrow or Sunday will be too bad. I’m sure I’ll be back living and running in Hell soon enough.

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Fall Training: Week 9

Posted on July 20, 2008 by threlkeld

Well, I’m in the thick of training now. This week was designed to be a little easier than last, although when you factor in the heat wave’s effects, I probably worked about as hard as last week. I just felt much worse doing it!

We’ve had temps in the 90s and dewpoints above 70, which means heat indices in the 100F range. Yoiks, that makes for some lame paces.

I did just over 96 miles with three hard workouts: hills on Wednesday, an easy run on Friday and a 22 miler today. The muscle soreness reported last week has eased off, although I did wake up at 3AM last night with it again, but not as severe as last week. I’m hoping this means it’s going to repeat last season’s pattern as something that shows up early in the training cycle, then disappears as my legs get used to the load.

No Billat surges on the Friday run since I wanted to preserve my legs for today. I still had trouble, mostly owing to the weather.

A look back at the week:

  • Monday: 6.1 miles recovery pace (AM); 6 miles recovery pace (PM)
  • Tuesday: 6.2 miles recovery pace (AM); 6.1 miles recovery pace (PM)
  • Wednesday: 11.8 mile easy run with 6×1 hill repeats
  • Thursday: 6.4 miles recovery pace (AM); 5.6 miles recovery pace (PM)
  • Friday: 9.9 miles easy pace (AM); 4.8 miles recovery pace (PM)
  • Saturday: 6.1 miles recovery pace (AM); 5.2 miles recovery pace (PM)
  • Sunday: 22 mile long run with 3 miles at 105% of marathon pace

Total mileage: 96.1 miles

Paces this week:

  • Recovery: 10:00 – 11:03
  • Easy: 8:31
  • Long: 7:45 – 10:00

I managed to get in the hill run before the worst of the heat wave took hold. I did them a bit slower this time around, with the net effect being that not only did I not have to walk during any of them, but my rest periods were slower and the repeat times completely consistent. In other words, my performance didn’t dramatically crater for the fifth and sixth repeat. That has to be good for something.

The long run today was a real bitch. I’d originally wanted to do 12 miles at easy pace followed by 10 at 105% x marathon pace. That plan quickly fell apart after mile 15. Oddly enough, my heart rate was in a very reasonable range, but my legs felt dead and I was out of breath (might have something to do with the heat, humidity and bad air quality). And this was inside on the treadmill. I can’t fathom how Jonathan managed to run 22 miles outside this morning.

I eased back on most of the remaining miles, running around 8:30 pace with the final two at a 9:40 crawl. At least I ran the whole 22, despite several attempts to talk myself out of it.

In other news, I registered for the first of two NYRR training runs in Central Park. I’ll be doing some marathon pace running on this one (if I go; at $7, I won’t feel too bad if I decide to bag the idea for one reason or another come August 2). It’s a good deal: race-like support and a crowd to pull me along. I do wonder how I’ll hack getting into town by the 7:00AM start. If I get DOMS again, maybe I’ll be up anyway!

Coming up in Fall Training Week 10: A much appreciated recovery week. Ahhh.

Filed under: basebuilding, central park, training | Leave a comment »

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