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| It's all about the miles... the MILES! |
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| Lacking Consistency |
I've been using Mapmyrun since I started running in July 2012; the graphs are from the website, which tracks your miles, pace and altitude gain/drop.
Sunday, March 30, 2014
Mileage
Today I made a minor milestone, cracking 70 miles in a single month for the first time; my previous highest had been 69 miles in January this year. In fact, I've already run more that half my entire 2013 mileage (including races) in the first quarter of 2014 (159 miles Vs. 267 in all of 2013) and far more than the 93 miles I managed to muster between July 2012 (when I started this blog) and the end of that year. Although I didn't set a target for this year, I would like to get to about 850 miles. Given I have the Marathon this year, and training for that alone will hit 30 - 40 miles a week at the peak, that's a very realistic target.
The brutal truth is that mileage counts, or to be more accurate time on your feet. I've been pretty inconsistent about mileage, even this year January and March look good, but February was practically a month off. I can blame my sunburn on vacation, my new job, or the weather, but the fact is if you're not running, you're not improving.
I've been using Mapmyrun since I started running in July 2012; the graphs are from the website, which tracks your miles, pace and altitude gain/drop.
I've been using Mapmyrun since I started running in July 2012; the graphs are from the website, which tracks your miles, pace and altitude gain/drop.
Fuel Efficient
Ever since hitting a mini-wall in my NYC Half Marathon, I've been thinking a little more about pre and post-run fueling. My lovely wife has been buying me various high-calorie and high-protein goodies from REI.
So far my favorite is the Cliff Shot Bloks, which come in various flavors including; cherry, orange and margarita (with added sodium!).These bad boys pack 100 calories per serving (that's 3 chunks) with 24g of carbs (12g from sugar). I stuffed a whole pack down today prior to a 10-miler, and felt pretty good. They're easy on the stomach (or at least mine) and give you a real buzz after about 10-15 minutes, and the effect lasting a good hour at 9:30/mile.
Post run, I like the Cliff Shot Protein Recovery (the chocolate and mango and orange flavors are surprisingly tasty even with just water. Even better with almond milk!).
So far my favorite is the Cliff Shot Bloks, which come in various flavors including; cherry, orange and margarita (with added sodium!).These bad boys pack 100 calories per serving (that's 3 chunks) with 24g of carbs (12g from sugar). I stuffed a whole pack down today prior to a 10-miler, and felt pretty good. They're easy on the stomach (or at least mine) and give you a real buzz after about 10-15 minutes, and the effect lasting a good hour at 9:30/mile.
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| These are very tasty and have the kick of a mule. |
Post run, I like the Cliff Shot Protein Recovery (the chocolate and mango and orange flavors are surprisingly tasty even with just water. Even better with almond milk!).
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| Not sure if the cheese toasties are a good idea, but I love them anyway. |
Thursday, March 20, 2014
Strength Training
Yesterday I started my strength training, and today I feel like I just went to the gym for the first time in years (so much be a good thing?)
I'm following the Runner's World Iron Strength training guide, which can be found here - although I am starting out modestly.
First off, 3x15 squats (will work up to 8 reps over a week). Next is the Plank to Row... harder than it looks - 3x8 reps (yes I'm wimping out)
Then it's lunges and plyometric lunges. These things have had my quads sore all day today - again 3x15 of these (each side, so actually 30)
Finally a front plank and side planks finish off about a 25 mins workout. 3 weeks of this before my 10K.
I'm following the Runner's World Iron Strength training guide, which can be found here - although I am starting out modestly.
First off, 3x15 squats (will work up to 8 reps over a week). Next is the Plank to Row... harder than it looks - 3x8 reps (yes I'm wimping out)
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| She's done that before |
Then it's lunges and plyometric lunges. These things have had my quads sore all day today - again 3x15 of these (each side, so actually 30)
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| Harder than it looks |
Finally a front plank and side planks finish off about a 25 mins workout. 3 weeks of this before my 10K.
Tuesday, March 18, 2014
Lessons Learned
So Sunday was the big day, and my time was... 1:59:58... yes I broke 2 hours, as I'd hoped (and frankly expected) but I couldn't help but feel a twinge of disappointment... and here's why.
So here's the story. Up to 15k, I'm running just under 9/min mile. If I'd continued with my 15k pace, I'd have finished in 1:55:30, which is just a little faster than I was really hoping for. But around the 11 mile mark, I pretty much hit a dead stop and couldn't get going again.My last 5k was just a little under 10min/mile, which is slower than my training runs.
For much of my career I've been a project manager, and one of the things people like to do at the end of projects is review how things went, and compile a list of 'lessons learned'. This is usually a handy device for blowing off steam, telling people what they didn't do and should have, how things would have been oh so much better "if only Bill in technology had worked a few more weekends". On a slightly less cynical note, there are usually a couple of things than come out that are useful. So what are my lessons learned?
1) Nutrition
It occurred to me less than 24 hours before the race that I had not been 'carb loading' at all. My wife came home from work to ask what I'd been eating, and I realized around 4:00pm, all I'd had was an egg and bacon sandwich and a slice of cake. True to form, we dragged ourselves to Wholefoods and finally ate a meal around 8:00pm. I woke up hungry, and that was a bad sign. I stuffed some oatmeal down myself around 5:00am and managed to cram a couple of energy gels down just before and during the race, but if there is one feeling I can really say was overwhelming with 3 miles to go, it was the feeling of having no energy. You expect that after 22 miles, but not 10.
2) Core and Leg Strength
OK, so here's an embarrassing admission. In the last 18 months since I've been running, I haven't really done any core or leg strength exercises. So, starting tonight, I'm going to follow the Runner's World Iron Strength routine (or at least a large part of it), which I'll mention in my next blog. I have little doubt that my legs and core get tired after long runs, and that results in exhaustion when my lungs are still up to the job.
3) Speed work
Before the winter really kicked in, I was just starting to get to the track and get some speed work in. But after 2 months of solid snow and ice, I didn't really manage to get much out of it before racing again. My overall pace in all my races has barely changed in the entire time I have been running. In fact, I've struggled to even see much of a change in my pace regardless of distance (see chart). I'm Mr Monopace!
OK, so the last 2 races were more than 2.5x longer than any previous - and from race 4 onwards (a terrible race in Jersey I'd rather forget), I was slowly getting quicker - but at the 5k distance, I still haven't broken 27 minutes, or run an 8 min/mile.
So let's see what these exercises can bring... I have a 10k on April 5th, and will be looking for a time to match or beat the 10k marker on this NYC Half.
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| What happened after 15k? |
So here's the story. Up to 15k, I'm running just under 9/min mile. If I'd continued with my 15k pace, I'd have finished in 1:55:30, which is just a little faster than I was really hoping for. But around the 11 mile mark, I pretty much hit a dead stop and couldn't get going again.My last 5k was just a little under 10min/mile, which is slower than my training runs.
 |
| Times are Inversed |
For much of my career I've been a project manager, and one of the things people like to do at the end of projects is review how things went, and compile a list of 'lessons learned'. This is usually a handy device for blowing off steam, telling people what they didn't do and should have, how things would have been oh so much better "if only Bill in technology had worked a few more weekends". On a slightly less cynical note, there are usually a couple of things than come out that are useful. So what are my lessons learned?
1) Nutrition
It occurred to me less than 24 hours before the race that I had not been 'carb loading' at all. My wife came home from work to ask what I'd been eating, and I realized around 4:00pm, all I'd had was an egg and bacon sandwich and a slice of cake. True to form, we dragged ourselves to Wholefoods and finally ate a meal around 8:00pm. I woke up hungry, and that was a bad sign. I stuffed some oatmeal down myself around 5:00am and managed to cram a couple of energy gels down just before and during the race, but if there is one feeling I can really say was overwhelming with 3 miles to go, it was the feeling of having no energy. You expect that after 22 miles, but not 10.
2) Core and Leg Strength
OK, so here's an embarrassing admission. In the last 18 months since I've been running, I haven't really done any core or leg strength exercises. So, starting tonight, I'm going to follow the Runner's World Iron Strength routine (or at least a large part of it), which I'll mention in my next blog. I have little doubt that my legs and core get tired after long runs, and that results in exhaustion when my lungs are still up to the job.
3) Speed work
Before the winter really kicked in, I was just starting to get to the track and get some speed work in. But after 2 months of solid snow and ice, I didn't really manage to get much out of it before racing again. My overall pace in all my races has barely changed in the entire time I have been running. In fact, I've struggled to even see much of a change in my pace regardless of distance (see chart). I'm Mr Monopace!
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| Trending faster, but barely |
OK, so the last 2 races were more than 2.5x longer than any previous - and from race 4 onwards (a terrible race in Jersey I'd rather forget), I was slowly getting quicker - but at the 5k distance, I still haven't broken 27 minutes, or run an 8 min/mile.
So let's see what these exercises can bring... I have a 10k on April 5th, and will be looking for a time to match or beat the 10k marker on this NYC Half.
Saturday, March 15, 2014
Half and Half
There's nothing quite like leaving a blog to fester for a few months (well 4 months to be precise).
It's been a bitterly cold and icy winter, so keeping up with the regime was tough. But... in January I ran my first ever half marathon, just missing out on cracking 2 hours.
My official time was 2:01:33, which as my only result is my PR - I should have been pleased, but was in truth bitterly disappointed. 2 weeks earlier, a random guy distracted my on Broad Street in Manhattan's financial district (trying to sell me on the merits of Bitcoin) and I put my foot over a curb over extending my ankle. I winced at the time, and knew immediately it was trouble for my half.
I set off well enough, and after 9 miles or so was well on target for a sub two-hour time. Unfortunately my ankle wasn't up to it, and after the 10 mile mark, I was running on one leg and slowing with every step. My last two miles were 11:30 min/miles, losing me at least 3 mins off my training pace.
But, it was a great experience and I learned a lot - and in January I ran 70 miles, something I've never done before in a single month and quite an achievement given the average temperature in January was 10 degrees below freezing.
So tomorrow is the NYC Half, and my hopes are in the balance for beating 2 hours. I've only run 30 miles in March war far, although I should reach 70 miles again this month, and my ankle is still causing me trouble. So much so, I am thinking of getting physio if I have the same trouble this time. On the flip side, while the Manhattan Half was two laps of Central park, which means two steep climbs per lap, the NYC Half is much more forgiving. After one lap of Central Park, it's a run downtown either slightly downhill or flat. Many PR's have been set on this course.
So, a prediction is probably going to jinx me, but I am hoping for a 1:58 time. That means running around 9/min miles.
Then it's the Brooklyn Half in May...
It's been a bitterly cold and icy winter, so keeping up with the regime was tough. But... in January I ran my first ever half marathon, just missing out on cracking 2 hours.
My official time was 2:01:33, which as my only result is my PR - I should have been pleased, but was in truth bitterly disappointed. 2 weeks earlier, a random guy distracted my on Broad Street in Manhattan's financial district (trying to sell me on the merits of Bitcoin) and I put my foot over a curb over extending my ankle. I winced at the time, and knew immediately it was trouble for my half.
I set off well enough, and after 9 miles or so was well on target for a sub two-hour time. Unfortunately my ankle wasn't up to it, and after the 10 mile mark, I was running on one leg and slowing with every step. My last two miles were 11:30 min/miles, losing me at least 3 mins off my training pace.
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| I need to work on my running face, but that guy behind me looks in more pain than I do. |
But, it was a great experience and I learned a lot - and in January I ran 70 miles, something I've never done before in a single month and quite an achievement given the average temperature in January was 10 degrees below freezing.
So tomorrow is the NYC Half, and my hopes are in the balance for beating 2 hours. I've only run 30 miles in March war far, although I should reach 70 miles again this month, and my ankle is still causing me trouble. So much so, I am thinking of getting physio if I have the same trouble this time. On the flip side, while the Manhattan Half was two laps of Central park, which means two steep climbs per lap, the NYC Half is much more forgiving. After one lap of Central Park, it's a run downtown either slightly downhill or flat. Many PR's have been set on this course.
So, a prediction is probably going to jinx me, but I am hoping for a 1:58 time. That means running around 9/min miles.
Then it's the Brooklyn Half in May...
Saturday, November 30, 2013
Limits and Possibilities
As 2013 starts to draw to a close and I look forward to 2014, I've been struck by both my limits and the possibilities for the next 12 months.
Next week, I am running my last 'race' of 2013, which qualifies for the 2014 New York Marathon. It's 4 miles, and all I need to do is show up and finish. My prior two 4 mile runs much earlier this year clocked at 37:51 and 36:01, so a target of 35 mins, or 8:45/mile feels decent, if somewhat modest. Beyond that, the biggie is on January 26th, when I tackle my first half marathon. In 2014, I am going to run the 9+1 for guaranteed entry to the NYC Marathon in 2015, plus at least 4 of the 5 borough races which includes 3 half marathons (Manhattan Half, Brooklyn Half, Staten Island Half, Bronx 10 miles and Queens 10k).
Recently I ran just under 6.5 miles averaging less than 9 mins/mile. The idea is in 8 weeks I'll be able to maintain that for 13.1 miles bringing me in just under 2 hours. Ideally I'd be running my first half at the start of March, another 4 weeks later, but the timing is good in some ways as I get to test myself early on.
I've also started hitting a nearby track to start to work on speed - again some limits and possibilities are showing here. I can run a 6 mins/mile at least for 400m at a time - again, modest but a starting point. I'm always weary that kicking too hard might pull my back out of sorts. Being injury free so far has been encouraging and a great platform to keep building on.
So, let's see out 2013... and prep for that half marathon.
Next week, I am running my last 'race' of 2013, which qualifies for the 2014 New York Marathon. It's 4 miles, and all I need to do is show up and finish. My prior two 4 mile runs much earlier this year clocked at 37:51 and 36:01, so a target of 35 mins, or 8:45/mile feels decent, if somewhat modest. Beyond that, the biggie is on January 26th, when I tackle my first half marathon. In 2014, I am going to run the 9+1 for guaranteed entry to the NYC Marathon in 2015, plus at least 4 of the 5 borough races which includes 3 half marathons (Manhattan Half, Brooklyn Half, Staten Island Half, Bronx 10 miles and Queens 10k).
Recently I ran just under 6.5 miles averaging less than 9 mins/mile. The idea is in 8 weeks I'll be able to maintain that for 13.1 miles bringing me in just under 2 hours. Ideally I'd be running my first half at the start of March, another 4 weeks later, but the timing is good in some ways as I get to test myself early on.
I've also started hitting a nearby track to start to work on speed - again some limits and possibilities are showing here. I can run a 6 mins/mile at least for 400m at a time - again, modest but a starting point. I'm always weary that kicking too hard might pull my back out of sorts. Being injury free so far has been encouraging and a great platform to keep building on.
So, let's see out 2013... and prep for that half marathon.
Saturday, November 2, 2013
Marathon Blues - New PR
So yesterday I went to the Jacob Javits convention center to pick up my race bib for the New York Dash to the Finish Line race, which is a 5K dash to the end of the NY Marathon course. It's both a warm up for the marathoners tomorrow, and an opportunity for those not running the marathon to sock up some of the scenery and atmosphere associated with the big day.
What I didn't realize, but should have guessed, is that the marathoners were also collecting their bibs, and the entire center was constantly reminding me that's who they were catering for.
For the first time, I wished I was running it tomorrow. I'd probably barely make it within 5 hours, and I'd probably be ill for weeks afterwards, but I wish my big day wasn't a ear away...
...but, solace. I did the dash and hit a personal record for 5K (27:30 or 8:53min/mile), and am slowly moving towards the 25 min target.
Starting at 47th street on First Avenue, runners get to run along 42nd street and then up 6th Avenue towards the park. It's been my favorite race of the year so far, and now I'm only 2 races away from qualifying for the 2014 NYC Marathon, which was my goal in January.
What I didn't realize, but should have guessed, is that the marathoners were also collecting their bibs, and the entire center was constantly reminding me that's who they were catering for.
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| Welcome... if you're running the Marathon |
...but, solace. I did the dash and hit a personal record for 5K (27:30 or 8:53min/mile), and am slowly moving towards the 25 min target.
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| The Race Starts at the United Nations |
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| Sunrise on the East Side |
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