Counting the Days

I hurt. I sit here with aching legs and a strained back, not the feeling one aspires on the road to a marathon taper. Or any taper for that matter, still, it was worth it.

Much like downing a pint so that you can enjoy the next, marathon training allows me the opportunity to run one of my favourite workouts. Out of context, it’s just two laps of the track repeated ten times. But executed within a fortnight of a marathon and you’ve got yourself some Yasso 800s.

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[Guinness, the legendary black stout of Ireland celebrated by poet, poor man, ad man and drunk, has reached the age of 250]

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I’ve run this session a few times and thoroughly enjoyed each one. Granted, running 800s is comparatively easier for me, but nevertheless it’s a fitness booster and perhaps more importantly a confidence builder.

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My plan had been to sneak to the track this evening, but I quickly realized last night that best laid intentions would be for naught. So it was that earlier this morning I left the house and headed east toward what would become a glorious sunrise. My new plan was to run a set of timed intervals (0:02:35), regardless of distance. I eased into the first one but otherwise I ran them strong, feeling light on my feet, and the hard work... quite effortless.

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If only I’d hit the track. Still, the fun and games were thoroughly enjoyable and the daybreak magnificent. Ten days and counting.

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And for the photos, I took them while biking to work last week along what is my usual sub 45’ route, anything longer and I head in a different direction. With the mileage dropping, I thought I’d augment my tales with a few pics.

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Training:

Monday: day off (scheduled)

Tuesday: easy 40:25 with 7xstrides

Wednesday: 1:23:15 with 10x800 (2’) 5kP-10kP

Royal Victoria Marathon (3-weeks out)

I’ve been preoccupied this week so you’ll have to forgive my sparse commentary. Given my week began on stiff, sore legs, I’m pleased with how the pins are feeling this evening.

As I mentioned in my last post, I was surprised at how tender I felt after last weekend’s half marathon. I took Monday off, and then proceeded to take it easy for the following four days. Yesterday I had some fun.

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I’d done the w/o once before, three weeks before Sacramento, and thought there was no time like the present to reacquaint myself with some fun and games. The sessions called for an opening mile at 5kP, followed by 10x300m. What’s not to like?

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With the wee one up early, we decided to the workout a family event as Ally and Cricket (Isla) joined me at the track… after a trip to the local coffee shop and park. Priorities. I began the mile feeling relaxed and comfortable but my legs lacked any snap. I split the half in 2:40 (exactly on pace) but decided that a bird in the hand was worth more and closed in 2:16, for an opening 5:16 mile. Now for the fun.

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Me running 300’s is a bit of a joke, or so it felt. I can’t remember the exact instructions Bruce gave me three years ago, so I decided to keep things under control and just “cruise” the intervals. I don’t believe I broke a sweat. The snap is back.

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:54, :53, :55, :51, :53

:51, :52, :52, :53, :49

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With only two weeks remaining until race day I feel relatively confident heading in, at least much more confident than I did in April. I’ve decided not to try and PB, but instead aim for a steady, controlled race, sub-2h45. I have most of my plans ironed out, but I’m embarrassed to say that I’m uncertain as to what to wear. Humiliated. Although I wore compression socks again during today’s long run, my right calf cramped. Typically, this “never” happens. And then there’s the shorts issue. I went down to our local running shop this afternoon, but the current stock left me… wanting more, or perhaps something that doesn’t exist. Fickle, I know.

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Two weeks and counting.

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Training:

Thursday: steady 58:23

Friday: easy 59:09

Saturday: 1:12:51 with 1x1600 (5’), 5kP + 2x(5x300m)(100m) 3kP-5kP

Sunday: easy/steady 1:51:47

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Weekly mileage: 6h20’17”, +/- 89k or 56 miles

A Steady Recovery

Not much to report other than the fact that I was surprised at how sore my legs were on Monday morning. Perhaps I shouldn’t have been given the pins were just as sore on Sunday night, but nevertheless, I was still surprised.

Ally suggested that perhaps I underestimated the “half marathon”. I think there is truth in that.

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With the marathon less than three weeks away, I’m hoping to remain on top of my training and recover properly from last weekend’s race. I was lucky enough to get in and see Janet for a massage on Monday, and I’ve made sure to keep the last couple of days light and easy.

The next few days will be more of the same; easy running.

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Today mind you, felt fantastic. It was nothing more than an easy jaunt down the Goose to work, but my feet (and achilles) didn’t hurt and there was a bounce in my stride. After having significantly reduced my mileage last week, and with this weeks volume following a similar trajectory it’s safe to say I’ve been… well, tapering.

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Game on.

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Training:

Monday: day off (scheduled)

Tuesday: easy 41:58

Wednesday: easy 36:09

Royal Victoria Marathon (4-weeks out)

I’m extremely glad that I started to re-read Running with the Buffalo’s last night, and I quote “All that remains is thirty minutes to ‘man-up’ and take the pain, one last time. They are not afraid…” I had about half an hour left to race and I told myself to ignore the hurt; it was comforting to know that I wasn’t alone.

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Today was the last significant tempo piece in my preparation for the RVM. Under clear blue skies, the girls and I drove out to Sidney this morning as I had planned to run the Lands End Half Marathon. I wanted to use this race as a dry run for the marathon and so wore my (planned) race clothes and shoes.

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After my usual 20’ warm-up, which always includes 3’-4’ at near race pace, I changed into my kit including my new shoes and made my way over to the start line. It wasn’t long before the countdown started, and within seconds of the gun sounding I was out front and leading. Now this wasn’t planned. I turned around to look for Hicham and couldn’t see him anywhere, and it was what felt like an eternality before the only Kenyan in the field pulled up beside me and then proceeded to drop the hammer which sent ripples through the field.

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After splitting 1k in (3:23, way too fast) I was running comfortably in second place and it wasn’t until the mile marker that I could hear Hicham pulling up beside me. He’d planned to start alongside Phil but seeing me up the road l had left him wanting. We ran quietly together for about another 400m before I told him to drop in behind me so that we could work together. We continued to alternate positions for the first 5k (all slightly downhill) before I was rudely spat out the back on the first of many, many climbs. 3:23, 3:30, 3:40, 3:35, 3:53 (18:02)

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It briefly flattened out around 7k and I used the opportunity (and subsequent downhill) to reel Hicham back in, help in part by his slowing. We continued to run together through 10k at which point he could see 4^th place gaining and ventured out on his own. I had no response. I also didn’t see the 4^th place runner. 3:52, 3:33, 3:34, 3:55, 3:44 (18:40)

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The following 5k was relentless series of climbs, which despite a strong effort, saw me log a 4:12 kilometer closing out 15k. 3:36, 3:48, 3:49, 3:45, 4:12 (19:12)

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The closing 5k had the runners circle back onto the opening stretch, and as much as I willed it to be flat, the slight grade felt mountainous. It was with 3k remaining that Phil passed me, after which I ran scared through to the finish. Despite wanting to run 1:17:XX, I’m pleased with the result. I had no idea the course was so hilly, and on a flatter route I know I could’ve met my goal, if not 1:16:XX high. 3:39, 3:33, 3:44, 3:46, 3:52 (18:36) 4:05

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Lessons learned: 1) I sweat a lot, I must remember to drink more come race day, 2) it’d be nice to find shorts that don’t chaff, 3) the shoes worked, Fastwitch it is, and 4) I’m not sold on the compression socks, they’ll be a game time decision.

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Full results here

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Training:

Friday: A.M. steady 37:43, P.M. easy 38:00

Saturday: easy 26:28 with 6xstrides

Sunday: 1:48:36 w/ 1:18:37 Lands End Half Marathon 4^th OA, 1^st AG (winning time 1:12:18)

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Weekly mileage: 7h15’47”, +/- 102k or 64 miles

New Sensations

When I left the office yesterday evening it was wet out, nothing noteworthy but just the odd sprink to remind me that we live on the wet coast of Canada. That said, I found the overcast skies and damp air comforting, it was like putting on a pair of sunglasses after walking into a blinding sun for hours on end. Soothing.

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Yesterday was also the first time that I tried out my new marathon shoes, the Saucony Fastwitch 3. Running home, I feel self-conscious at the best of times when I leave work, but wearing new shoes only drew attention in an building where my skinny legs are already an oddity.

As I jogged through Fairfield and toward Oak Bay, I welcomed the feather-like feeling. What I didn’t enjoy was the every-so-slight pressure on my left achilles, entirely unsolicited. The w/o passed quickly, and I found myself running out of room as I approached home. I made a concerted effort to keep my exertion under control, but on more than one occasion couldn’t help but get swept along to the gentle ‘tick’ of my feet leaving the road.

Once home I iced my achilles and opted to run today in my well worn (1,200+ km) Asics. Achilles still tender.

This weekend was supposed to be my last marathon pace session, 3x10km descending to MP. Given that I haven’t raced in three months, I’ve decided to run the Lands End Half Marathon instead. I figure the increased speed will make up for that lack of distance. Regardless, I give my Fastwitch another go, hopefully breaking them in rather than the alternative. If I survive, and the shoes don’t, I’m at a loss come race day. I loved the original Fastwitch.

Training:

Wednesday: 1:16:37 with 10x2’ (1’)

Thursday: easy 50:15

Applications are running slower than usual

Yesterday I found myself wallowing in a shallow pit of sluggish misery. It was approaching 10:30 a.m. and I was mechanically nursing a third cup of coffee. The usual enjoyable nectar had become nothing more than sustenance. As I unconsciously raised my mug and took a sip, the blackness rolled over my taste buds providing… nothing, all enjoyment was gone. Now where is the fun in that?

Ally told me that she suspected Isla was getting sick, which was all the reasoning I need to convince myself that my preparation was doomed. I was done. The fact that last week’s mileage hadn’t seen such heights since the spring of '07 had nothing to do with my new reality. Nor did the accompanying fact that Sunday’s three-hour jaunt was still fresh in my legs. Nope, this fickle runner had thrown in the towel.

And so with nothing to lose, I went home that evening and made some French onion soup, complete with Gruyére and a bottle of white wine. I love slow food.

Fast-forward a few hours and I found myself reining the legs in on my jaunt to work. It’s becoming noticeably darker in the mornings, but this morning’s pale shroud was comforting. And as I clipped through Cedar Hill, a stride that I’d feared lost was found.

Tomorrow I use me new marathon shoes, the Saucony Fastwitch… no brakes!

Training:

Monday: day off (scheduled)

Tuesday: A.M. steady 53:50, P.M. easy 44:18

Royal Victoria Marathon (5-weeks out)

Consider the last seven days starched, folded and sealed in the bag… and this Glenmorangie never tasted so good.

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What was supposed to be a week that saw the second highest volume in this marathon build went surprisingly well, particularly with Ally out of town for five days. In the end, I ran 90” more than I had three weeks ago and due to the rounding, squeaked out an additional kilometre topping off the week at 142km.

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Friday’s double was rushed and with the weather we’ve been experiencing the last few days I felt decidedly parched. The fatigue from Thursday’s session was definitely there during my morning jaunt but somewhat removed come the afternoon.

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On Saturday, I benefited from having a wonderful friend look after Isla while I snuck out for a run in the morning; Jaymie I owe you huge! The run itself was uneventful and I was surprised again, at how sluggish I felt. I was also surprised at just how far one can travel in roughly 80’. I think it’s time to make sure that I stay on top of the training from here on in.

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After two days where my energy level had been left wanting, and the legs heavy, I didn’t quite know what to expect this morning. So, for the first time this year, I grabbed my ipod and after selectively loading nothing but high energy songs, I set out the door into the unknown. Sadly, I returned 6’ later as the new shoes I had purchased earlier in the week were giving me grief (I exchanged them for a new pair later that afternoon). And so it was, with boots that have seen 1,200 km if not more, I headed back out the door and into the now familiar.

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From my place, it was out around Rithet’s Bog to Elk and Thetis Lake, returning via the trails at Camosun College. With time still to spare, I opted to run Blenkinsop and was surprised at how good my legs felt running up a mile long hill… after 2h40+ of running.

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With four weeks until race day, this will be my last long run as I’m participating in a half marathon next weekend after which it’ll be all down hill from there. I tried the Cliff Shot Bloks again and I’ve decided to use them for the race, that and water. And so it appears that all the pieces are slowly coming into place. All I need now is to sharpen up my legs, and have the wind at my back on October 11^th.

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Hope everyone had an enjoyable weekend ~ cheers

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Training:

Friday: A.M. easy 46:11, P.M. steady 59:15

Saturday: steady 1:18:31

Sunday: easy 2:54:14

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Weekly mileage: 10h03’08”, +/- 142k or 89 miles

Mr. Mom

My legs ache, I’m tired and I still have to make tomorrow’s lunch. Luckily, Isla is asleep, I’m imbibing a cold beer, and the week’s main workout is now behind me.

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With Ally away in Edmonton all week, I’ve had to adjust to a new routine not entirely of my own making. I have a new respect for single parents.

My day now consists of waking up at midnight, 3:00 a.m. and 4:00 a.m. before finally beginning the day just before 6:00. Warm-up some of yesterday’s coffee (sacrilegious I know), getting dressed, packing my day bag, waking Isla up (she’s slept in all week… a blessing). Changing and dressing Isla. Feeding Isla. Changing Isla again. Grabbing baby, day bag, her day bag and keys before piling into the car. Running back into the house after forgetting Isla’s lunch. Drop Isla off at daycare. Drive to work. Run. Shower. Work. Pick Isla up. Feed, play and change Isla, while making both of our lunches. Throw two loads of laundry into washer. Water lawn. Read to Isla, before putting her to bed. Sit down, enjoy cold beer. Miss Ally.

With my legs feeling lethargic after Sunday’s (unplanned) up-tempo run, I decided to bump Tuesday’s scheduled w/o to Thursday. So it was that after a short warm-up, I found myself in Beacon Hill Park and about to begin my last significant MP session.

I felt smooth for the first mile, passing in 6:02, but then began a rough patch. Are you allowed rough patches that early? It took my until about the 10k marker until I settled into a comfortable rhythm and rode out the remaining miles. Given the early (4:00 a.m.) start to the day, I was pleased. And now bed.

Training:

Monday: easy 34:55

Tuesday: easy 1:20:27

Wednesday: steady 50:54

Thursday: 1:18:41 with 15k MP 56:42

Royal Victoria Marathon (6-weeks out)

As far as rest/recovery weeks go, the last seven days were satisfying. With Monday off, I managed to keep my running reigned in for the next four days. I think an honest litmus test is the fact that I’m now extremely eager to resume the training, a comforting (and all too often rare) feeling passing through the half way point of the marathon program.

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We were off to Galiano Island for the long weekend, which meant I was out the door exceptionally early on Saturday. After a short jog down an eerie and dank Lochside Trail, I popped up onto the embankment overlooking the Blenkinsop Valley, to see Ian and Aseed warming up for our early morning session. My w/o had called for 6x1200 at 5kP but with time pressing I decided to adapt and instead ran the intervals on Donwood Crescent, a route I used once before while tapering for Boston. At that time, I was feeling uninterested, tired and unsure of my training. If nothing else, when comparing my present state of mind it couldn’t be more like chalk and cheese.

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With no time for a real warm-up, we started into the first interval. Within the first few strides, I knew I was running too quickly and really struggled to slow down. The feeling was butter… incredible. I quickly gapped Aseed, and was surprised to find myself running stride for stride with Ian up the only incline. Upon finishing the 1100m loop, I was stunned to see my time of 3:25, 15” faster than what I had expected.

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On April 8^th, I ran 4x Donwood with the laps passing in: 3:37, 3:37, 3:36 and 3:35.

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This time around, they were drastically different: 3:25, 3:26, 3:33, 3:31, 3:31 and 3:39.

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This week is going to be busy, what with Ally out of town until Saturday evening; I don’t know if I should feel more sorry for Isla or me. Currently, and it’s only 8:30 p.m., she went down without a peep. To make the next few days that much more entertaining, this week is supposed to see my second highest volume in preparation for RVM. Wish me luck.

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Training:

Thursday: easy 43:41

Friday: steady 54:55

Saturday: 1:08:52 w/ 6x Donwood (2.5’) 5kP

Sunday: quite strong/undulating 1:13:15

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Weekly mileage: 5h21’39”, +/- 75k or 47 miles

State of Play

My running the last two days has been almost as good as the two chip butties I had for dinner (something I reserve only for recovery weeks).

Yesterday, it was: out the door, along the Songhees boardwalk, through Dockside Green, down the Galloping Goose and home.

Today, much the same: out the door, along the Songhees boardwalk, through Dockside Green, down the Galloping Goose and home. Only this time I stopped to grab a flic and four Speckled (something that is bordering on routine when Ally works late).

The legs felt as if they had a low voltage electric current running through them on Monday and Tuesday, I’m assuming residue from Saturday’s workout. Today, amongst a multitude of meetings, I managed to sneak in a massage with Janet… the pins feel better.

Training:

Monday: day off (scheduled)

Tuesday: easy 42:41

Wednesday: easy 38:15