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Posts Tagged ‘marathon training’

Quad Soreness…WHY? Weather Update

October 28, 2009 1 comment

I did a short tempo on Tuesday with Nate. Went well, except that prior to running it I felt some tightness in my left quad. I have no idea why. Never had this pain before. My quads are the one thing that always feel good and stable.
My only theories are a secondary strain from favoring my earlier groin strain or foot injury…OR I strained it at the food coop lifting boxes. I’m not sure, but I’m doing everything humanly possible to get rid of it before race day.
It’s actually not THAT bad. It didn’t bother me running, but it is tight when I stretch it. I will keep icing, ultrasound, Vitamin I (ibuprofen) 🙂 Just read that today, funny.
and keep my fingers crossed that it is not an issue on race day.

here’s the latest 🙂

weather.com 53/42 30% chance rain/partly cloudy (wind 11mph)

accuweather.com 59/48 cloudy, chance of rain and breezy (19mph, gusts to 31 mph!!!!! WHAT??)

NY1.com 60/50 party cloudy/breezy

humidity 70%ish

Where do these weather forecasters live that 19mph wind is “breezy”
and gusts up to 31mph?? Let’s hope not.

I’ll definitely be tucking behind someone bigger than me for a wind breaker 🙂

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Nice and Easy. Weather lookin’ Good!

October 26, 2009 Leave a comment

Now is the time of training where I become a little paranoid 🙂  I take extra caution crossing the street, make sure I have sure footing when walking, so as not to roll my ankle.  Don’t run up the stairs, walk instead.  Everything I eat is thought about for an extra moment.  Why I do this, I’m not sure.  Maybe because so much time, miles, and planning went into this 1 single race, I want everything to be perfect leading into it.  ALMOST THERE!!

Here is the latest on the weather front…

here’s the latest 🙂

weather.com 57/48 partly cloudy

accuweather.com 63/51 sunny

NY1.com 60/NA party cloudy

those are all solid! 63 is pretty warm but most will either be done or close to it when the hi temp hits (usually around 3pm)

Start should be near the low or a touch warmer.

Lookin’ good folks!

I took Sunday off, but had to make up a shift at the Food Coop that I am a member of.  Basically members have to work at the Coop for free, but in return we get great organic food and below market prices.  AND it is literally across the street from my apartment, so it’s a “no-brainer” .  I always dread my shift, probably more than most since the “normal” member works a 2 hour shift, monthly.  I choose to work the over night maintenance shift which is 8pm-2am on Sunday night.  But the kicker is I only have to work once every quarter!  4 times/year instead of 12.  And to be honest its never as bad as I dread, but its a rough Monday after getting minimal sleep.

And I missed the Yankee game 😦 but they managed to win without me.  It will be tough to get my zzzz’s with the World Series in full effect.  I guess I’ll have to DVR the later innings and watch in morning.

Training wise, I took Sunday off.  Ran a very easy 2 miles Monday morning at about 8 min pace.  Tomorrow is a short tempo to get the kinks out and loosen up.  4x4min at tempo with full rest in between.

PS…

Athlete Alert is open now. Track up to 4 runners via email. Register here: http://bit.ly/Fa1Uq

10/19 Easy 4 Miles AND Week 2 Training Checklist

October 19, 2009 Leave a comment

1 loop around the park.  About 40 degrees, wore full warm ups, want to stay warm out there, and healthy.  A lot of people seem to be getting sick.  Felt good physically.  I took yesterday off and everything was rested.  Knee has “snapped” back into place, or whatever it does to feel better.  Groin is still not 100% but much improved.  Inner and outer thigh strength will be a focus during the next marathon build up.

I decided 10 minutes into the run today to throw in a couple Marathon Goal Pace miles.  I was running around 8 min pace and dropped it down to see how close I would be to guessing right.  There are 1/4 mile marks around the park so it is easy to gauge pace.  1st mile was pretty flat, 7:15, right on it, next one was uphill, 7:35.  It actually felt a little harder then I expected, but I wasn’t mentally prepared or dressed for any kind of workout.

I wore my new Brooks and for some reason, decided to wear a pair of sock I never wear, mini crew socks, that barely come over the heal.  The combination of brand new shoes and too short of socks allowed the heal of my shoe to rub my left achilles into a bloody abrasion. I should know better 🙂  No worries though, it’ll be fine in a couple days.

It’s 2 WEEKS TO GO until NYC Nov 1st!!

Here are a few pointers taken from Runners World Bob Cooper’s article “It’s Taper Time”

Week 2 is a transitional period. You’re halfway between the agony of your last 20-miler and the ecstasy of the marathon. Rest truly replaces training as the most important element of your race preparations, and race strategizing takes on increasing importance.

Training Checklist
1. Your mileage this week should be about half to two-thirds the amount you ran during your highest mileage week.
2. Almost all running should be slow (11/2 to 2 minutes slower than marathon goal pace) except for 2 miles run in the middle of a midweek 4-miler at marathon goal pace. “Even this small amount of goal-pace running is important because it physically and mentally reinforces the pace you want to run on race day,” says Finke. “This follows the rule of specificity–simulating as closely as possible what you hope to do in competition.” It’s also fine to throw in a few 100-meter strides after one or two workouts just to help you stay smooth and loose.
3. Weekday short runs should not exceed 4 miles.
4. Your longest weekday run should be 6 to 10 miles.
5. Your weekend long run (1 week before the race) should be 8 to 10 miles. Any longer and your muscles may not be able to fully rebound before the race.

Mental Preparation
6. “Set multiple goals so you won’t come away from the race empty-handed,” says Hays.
“Set three time goals– ‘fantastic,’ ‘really good,’ and ‘I can live with that’ finish times.” These can each be separated by 5 to 15 minutes.
7. Set general goals, such as not walking, finishing strong, or simply enjoying yourself.
8. Check the race Web site for race-morning particulars such as start time, and work out the details of how you’ll get to the start on marathon day. Logistics you’ll want to consider: where you’ll park; how early you want to arrive (an hour before start time is ideal); where you’ll stow your gear during the race.
9. Also check the race Web site for the course map and study it.
10. If the race is local, drive the course or run key sections to make it easier to visualize between now and race day.

Nutritional Needs
11. Your mileage may be dwindling, but keep those calories coming in as usual. Your body still needs to repair tissue damaged during your mileage build-up. “This is no time to diet,” says Tichenal.
12. Even though you’re running less, resist the temptation to cut way back on fat. A reasonable proportion of dietary fat (30 percent of your daily calories) is beneficial because it can be accessed as a backup energy source when stored carbs are used up. Fat reserves can therefore postpone or prevent a race-day collision with the notorious “wall.”
13. Eat foods that are high in unsaturated fat, such as nuts or fish cooked in canola oil. Limit foods that are high in saturated fat and trans fats, such as pizza and ice cream.
And Don’t Forget
14. If you’ve been lifting weights as part of your training program, stop. Weight training at this stage of the game can’t help your race, but it can sap your strength or cause an injury.

Great Tempo Today, CHILLY!…What to Wear On Race Day

October 14, 2009 1 comment

The tempo workout went better than I expected today. It was Hindy, Nate and I, the Michigan trifecta (we are all originally from MI)  I am always positive and optimistic but these aches and pains are lingering and I didn’t know how much I would be able to push. I woke up at 6am to get some heating pad action on my groin/hip and hamstrings.   I was excited to do the workout despite the cold weather and tight muscles.  –SIDE NOTE–I bought a new pair of shoes yesterday.  I don’t keep as good of track as I should about how many miles my shoes have on them.  Thinking back, I have about 400 miles on my current shoes.  I am fairly hard on shoes so, 400 is more than I like to go in a pair.  I am reminded to get new shoes when I start to get sore in weird places.  The trainers I’m currently using  are Brooks Adrenaline.

Brooks Adrenaline GTS 9

Brooks Adrenaline GTS 9

But those aren’t the shoes I wore today.  I wanted to test out my marathon gear in cold weather. This morning at 6am the temp was 42F/39F wind chill.   Chances are marathon day won’t be in the 30s but it’s possible.  I wore my flats that I will be running the marathon in.  Brooks Racer ST 4 and as Brooks states “has enough substance to conquer the marathon but light enough for the 5K”…perfect

Brooks Racer ST 4

Brooks Racer ST 4

I also wore everything else I plan to wear in marathon if temperature is 38-45.  Here is the list.  Hat by Under Armour (over the ear) most heat is lost through the head, if it’s in the 50s I’ll probably switch it out for a rimmed hat.

Under Armour beanie hat

Under Armour beanie hat

I wore a nike short sleeved technical shirt, very lightweight, I think its polyester, loose fitting, and my team tank top over it.  Trek arm sleeves.  Which are nice because they allow free movement and can also be rolled down if you become too hot.  I wore them last year and they worked great. Basically they keep your arms warm without having to wear the shirt part, since your core should be fairly warm.

Trek Arm Warmers

Trek Arm Warmers

On the bottom, I wore 2XU compression shorts and regular running shorts over them, and 2XU calf compression sleeves.  Why not just wear the full tights?  1.  I think the calf sleeves look cool 🙂  2.  Full tights sag and bunch…maybe compression ones wouldn’t, I haven’t tried them yet.

My combo is more versatile in more weather scenarios.  Finally on my feet, a new pair of socks, dual layer to prevent blisters.  I have been using Injinji toe socks, but socks are irritating my foot tendon, so I found a great pair of coolmax socks that have a looser elastic.  I would like to use the toe socks in the marathon if my foot feels better, they almost ensure no blisters on your toes.

Injinji Toe Socks

Injinji Toe Socks

The workout itself was great.  4x10min tempo with 2 min jogging rest.  Warmed up 2 miles, then went into the workout.  Averaged about 620-630 pace and #1 and #2, then for some reason we hammered the 2nd half of the 3rd repeat, and it was uphill, must’ve been about 6:15 pace.  #4 started out around 6:20 pace, but was quickly dropped down to 6:10ish.  No one was visibly pushing the pace, it just kind of spiraled into FAST.  Oh well, it builds confidence for the marathon.  All the gear felt good.

My weight is down to 187 lbs pre workout, finished at 185lbs with 16oz water consumption.  So about 3lbs of water loss during 1hr run in cold weather.  Also had 6 Shot Bloks and a salt tablet before heading out.  Nothing was consumed during run.  After I had 2 scoops of R4 in

Black Cherry Shot Bloks w/ Caffine

12oz of water when I got home, then 20 minutes later, a USANA shake with frozen peaches and flax oil added.

Oh, one more thing that I love to use are the BreatheRight strips that go on your nose and let you get more air in your nostrils.  I have been using them for the last couple races and hard workouts.  I used them years ago, but forgot about them.  I think they make a difference, even if it slight, over the course of the marathon

BreatheRight Strip

it may shave some seconds.  (And Ryan Hall uses them).

Here is a good article about what to wear on Race Day from NYRR

What Will You Wear On Race Day?

Today–Rest; Tomorrow–Running Last 11.2 miles of NYC course!

October 9, 2009 Leave a comment

Today I am resting after a tough workout on Thursday. Doing a lot of treatment on my aches and pains. Icing, ultrasound, compression, massage, and icing, and oh yeah, did I mention icing 🙂

Depending on how I feel tomorrow, I may go extra once in Central Park, maybe 15-16 total. Starting at the base of the Queensboro Bridge at Mile 15. I did this same workout last year, but started at mile 16.5, on the Manhattan side of the bridge. I’ll give a report tomorrow, stay tuned.

Queensboro Bridge NYC Marathon

Queensboro Bridge NYC Marathon

Tempo Workout Went…

October 8, 2009 Leave a comment

Last big workout of training.  35min easy, 15 min tempo, and repeat, 35 min easy, 15 min tempo.  Felt great leaving my apartment, but about 10 min into easy portion the top of my foot started feeling very sore, like my shoe was pinching.  After some adjustment and then more adjustment I was able to run with minimal discomfort and it eventually went away.  Maybe it warmed up or maybe it  became numb…I got the run in and ice bath came immediately after, back at my apartment.

It was a little nerve-racking to still have this lingering soreness, not to mention the sore groin still there.  My rational is this is the last real long solid tempo and I wanted to get it in.  From here on out until Nov 1st is the taper.  I am running the last 12 miles of the course this weekend, but that is all easy pace.  And there are a few more tempos coming up, but much less total time in the workout.

I am fully confident that I can recuperate the groin and foot issues to 100% health by Nov 1st during my taper.

And right on cue, the NYRR tip of the day is Dealing With Injury

My feeling is there is a fine line of pushing yourself to the edge during training, but if you go over injury, season ending injury can result.  These aches are minor to me, so I think that I have learned how to listen to my body over the years of trial and error.

10/5/09 4 miles EASY + NYC Marathon Tip

October 5, 2009 Leave a comment

Took Yesterday off, and went 4 easy today. Felt some soreness and stiffness due to Sat. Race. But overall recovering well.

My #1 Advice/Tip to anyone running NY. DON’T GO OUT TOO FAST. It is VERY exciting at the start, going over the bridge and then DOWN the bridge, and THEN entering the Brooklyn fans. Just remember for every minute you are out too fast, it will cost you 4 minutes at the end.

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