The purpose of the long run is to make ever-so important physiological changes to the body's aerobic system. With increased aerobic needs, the body is forced to respond by making necessary changes to accommodate for the increased stress placed on the system: capillary density increases, number of mitochondria increases, and cardiac output decreases, allowing the heart to work more efficiently.
Yesterday, I accomplished something that I hadn't in over a year: A long run over 12 miles. Although it doesn't sound dazzling to say it, running 14 miles was a very positive step in my training for Boston. If nothing else, there is something positive mentally about getting in a run that is over 12-13 miles. Though it's the low end, a 14 mile run really starts to get into the true "long run" distance.
Traditionally, I have used a 12-week training cycle for my marathon running. Right now, I am (exactly) 13 weeks away from Boston, and have to say that I am content with where my fitness is currently, and where it can progress to. Although I am not running the exact same workouts or times or mileage as previous years, I am fairly close. My paces are all similar. Perhaps the most important thing, however, is that I am not feeling beat up at all. One difference is that I am only running 5x per week, and haven't even hit 50 miles in a single week yet. This is sort of intentional, sort of accidental, but I'm okay with the way it's working out for me. I am doing my best to listen to my body more, so that I can allow it to make those important physiological changes before I dump more stress onto it.
Who knows. Maybe this is what I've needed to do all along -- let go a little bit of the anal, obsessive training mindset, and give in a little more to the "art" side of training. I guess we will find out in 13 weeks.
Monday, January 16, 2012
Friday, January 13, 2012
The night joggers were out as usual...
As I mentioned in one of my most recent posts, this week marked the start of my new clinical rotation at VCU Hospital. It is going quite well so far -- but along with my new work schedule comes a new workout schedule as well. My workout days are scheduled for Tuesday and Thursday, and since this is the case, I have spent the last Tuesday and Thursday evening at the track. In the dark.
This is not a foreign experience for me, as I have run many workouts in the dark during the long, cold winter months while at JMU. On Tuesday, I arrived at approximately 5:45 (30 minutes after leaving my house, due to insane traffic in the city), to find the track bustling with people. It appears that Tuesday night is also workout night for at least one marathon training group, and the SEAL team (not real, badass SEALs, but a "boot camp" type program for adults). Immediately, I was faced with a serious dilemma: To run, or not to run, with my trusty iPod shuffle. I have been working out (I shamefully admit) listening to my trusty iPod shuffle, but thought it may not be the best option safety wise (and just plain embarrassing) with a track full of people. Due to this rationale, I decided to use my trusty iPod shuffle anyway. After a two mile warm-up off the track, and taking note of how crowded the track actually was, I re-assessed, and opted to not use my trusty iPod shuffle. Ok -- now that all of that red tape is out of the way, I can move on.
The workout went well. I am running all of my "speed" workouts at approximately the same mile pace as previous marathon training blocks, so I am feeling good about that. Currently, the volume is what is lacking. With 14 weeks of training still to go, I am not too worried yet. I do feel that my speed is improving, and obviously have ample time to improve even more.
Yesterday's workout (also in the dark), was a 5 mile marathon pace run. The goal was to really stick to race pace (6:40), so my actual goal was to not run a single mile below 6:40. Long story short, I ended up averaging about 6:43 pace for the run (score!). The good news: my legs felt awesome -- no fatigue. The bad news: my breathing sucked. I did not feel like I was aerobically able to sustain that pace for 26.2 miles.
As I cooled down and wrapped up my workout session, I was slightly disappointed. The more I thought about it, however, I realized that this is the purpose of training. If I was ready to run 26.2 miles at that pace tomorrow, I'd be about 14 weeks pre-mature. I still have 14 weeks worth of speed work, tempo work, and the ever important aerobic building long runs to do. That is called marathon training. Even though will be my 7th marathon and I am a wealth of training knowledge, sometimes I am a complete idiot. Whatever.
In other news: the Olympic Marathon Trials is tomorrow morning at 9am. My money is on Ryan Hall, but wouldn't put it past him to implode, giving the title to some other contender such as Ritz. Should be interesting.
This is not a foreign experience for me, as I have run many workouts in the dark during the long, cold winter months while at JMU. On Tuesday, I arrived at approximately 5:45 (30 minutes after leaving my house, due to insane traffic in the city), to find the track bustling with people. It appears that Tuesday night is also workout night for at least one marathon training group, and the SEAL team (not real, badass SEALs, but a "boot camp" type program for adults). Immediately, I was faced with a serious dilemma: To run, or not to run, with my trusty iPod shuffle. I have been working out (I shamefully admit) listening to my trusty iPod shuffle, but thought it may not be the best option safety wise (and just plain embarrassing) with a track full of people. Due to this rationale, I decided to use my trusty iPod shuffle anyway. After a two mile warm-up off the track, and taking note of how crowded the track actually was, I re-assessed, and opted to not use my trusty iPod shuffle. Ok -- now that all of that red tape is out of the way, I can move on.
The workout went well. I am running all of my "speed" workouts at approximately the same mile pace as previous marathon training blocks, so I am feeling good about that. Currently, the volume is what is lacking. With 14 weeks of training still to go, I am not too worried yet. I do feel that my speed is improving, and obviously have ample time to improve even more.
Yesterday's workout (also in the dark), was a 5 mile marathon pace run. The goal was to really stick to race pace (6:40), so my actual goal was to not run a single mile below 6:40. Long story short, I ended up averaging about 6:43 pace for the run (score!). The good news: my legs felt awesome -- no fatigue. The bad news: my breathing sucked. I did not feel like I was aerobically able to sustain that pace for 26.2 miles.
As I cooled down and wrapped up my workout session, I was slightly disappointed. The more I thought about it, however, I realized that this is the purpose of training. If I was ready to run 26.2 miles at that pace tomorrow, I'd be about 14 weeks pre-mature. I still have 14 weeks worth of speed work, tempo work, and the ever important aerobic building long runs to do. That is called marathon training. Even though will be my 7th marathon and I am a wealth of training knowledge, sometimes I am a complete idiot. Whatever.
In other news: the Olympic Marathon Trials is tomorrow morning at 9am. My money is on Ryan Hall, but wouldn't put it past him to implode, giving the title to some other contender such as Ritz. Should be interesting.
Tuesday, January 10, 2012
Waddling Around
So i've basically been a hobby jogger the past 3 weeks. Upon entering a 2+ week long vacation with nary a thing work-related to consider the entire time, i thought i was going to have ample time to do nothing but run and lift. I was sorely mistaken. As it turned out, visiting relatives involves a far more strict and irregular schedule than my normal work week. With 2 days consumed by 9 hour drives, numerous family meals and outings (such as visiting the Newport Mansions which was pretty cool), some late nights spent with my cousins who i don't see often, i found sleep, and consequently runs, hard to come by. A relapse of WoW on the days that i wasn't on family vacation also sent my desire to run plummeting(Though a relapse i believe i have recently regained control of...until the Alliance once more beckons my sword and shield to battle!). Ant may(or may not) be proud to know that i actually sucked up my hatred for all things early in the morning and woke up 4 times at 6:30 to get in a double out and back 7 miler in the bitter, windy, cold of the North.
Right now i'm not training for anything, and am simply running 5 days a week, and lifting the other 2(for the aesthetics and lols). When i run, i run between 6 - 7 min pace, or basically however quick i feel like going. Friday was a quick 7 with strides, Saturday a medium 58 minutes, Sunday a medium/hard 10 miles, and today was an impromptu progression run on the treadmill for 45 minutes starting at speed 6.5 and ending at 11 while increasing the pace 0.5 roughly every 5 minutes. Unlike Ant, i can afford to not be disciplined, and am in fact relishing it at the moment.
It's been fun running quicker, and i think i will make some trips up to the track to do some intervals and maybe get in decent mile/5k shape as long as i don't have any long distance races on the horizon?
I've started listening to some new music and while i haven't really gotten into the indie scene(not that i even really know much about music genres anyway), i'm obsessed with this song and it will be the pioneer of new digs to my ipod...
http://vimeo.com/26265524 (no doubt Max has heard it in NZ by now or well before)
http://www.ebaumsworld.com/video/watch/82172699/ (awesome cover. the girl vocals melt my cold heart)
Right now i'm not training for anything, and am simply running 5 days a week, and lifting the other 2(for the aesthetics and lols). When i run, i run between 6 - 7 min pace, or basically however quick i feel like going. Friday was a quick 7 with strides, Saturday a medium 58 minutes, Sunday a medium/hard 10 miles, and today was an impromptu progression run on the treadmill for 45 minutes starting at speed 6.5 and ending at 11 while increasing the pace 0.5 roughly every 5 minutes. Unlike Ant, i can afford to not be disciplined, and am in fact relishing it at the moment.
It's been fun running quicker, and i think i will make some trips up to the track to do some intervals and maybe get in decent mile/5k shape as long as i don't have any long distance races on the horizon?
I've started listening to some new music and while i haven't really gotten into the indie scene(not that i even really know much about music genres anyway), i'm obsessed with this song and it will be the pioneer of new digs to my ipod...
http://vimeo.com/26265524 (no doubt Max has heard it in NZ by now or well before)
http://www.ebaumsworld.com/video/watch/82172699/ (awesome cover. the girl vocals melt my cold heart)
Monday, January 9, 2012
In other news...
I now have a tumblr account. I'm still toying with the overall feel of it, but I am going somewhere between sarcastic social commentary on my life blended with little blurbs on running and fitness. Visit it if you feel so inclined.
http://therelentlesslife.tumblr.com/
http://therelentlesslife.tumblr.com/
Staying on Pace
Hello friends, it has been so long. I will start with a brief, yet stimulating update. Over the past few weeks, I have been on "winter break," so I have spent a significant amount of time in various locations over the great Commonwealth of Virginia. During break, I have been consistent with my training, which is going fairly well to this point. Today, I am beginning my second to last clinical of PT school, which marks approximately 4 months until graduation... oh how time flies.
Like I said, my training is going well. I have gotten back into the rhythm of running one or two workouts each week, as well as a weekend long run. The familiarity of marathon training is comforting. The workouts themselves have been successful in the sense that I am running them all at or below my intended paces without any difficulty. The problem lies, however, in the fact that the purpose of this training plan is to really work on maintaining the prescribed paces for my workouts, particularly the marathon pace runs.
Last Thursday, I did my first marathon pace workout (4 miles on the track). Long story short, I ended up with the same old problem that I usually encounter in these types of workouts: running too fast. By the end of the 4 miles, I ended up averaging 14 seconds per mile faster than race pace. In layman's terms, that is a recipe for implosion at mile 20. Or before. Or with 2 miles to go in a race that you are on pace to PR but you actually end up running the last 2 miles at approximately 12 minute pace. I'm not trying to do that. (Again).
Bottom line, I have to be doing a better job with my pacing on all of my runs -- normal training/recovery runs, speed workouts, and the marathon pace tempo workouts. The double edged sword is my Garmin, which allows me to monitor my current pace during my runs. Although this should be a valuable tool to keep myself in check, it also acts as an enabler to my running faster than I should be problem.
Discipline, my children, is the answer.
Like I said, my training is going well. I have gotten back into the rhythm of running one or two workouts each week, as well as a weekend long run. The familiarity of marathon training is comforting. The workouts themselves have been successful in the sense that I am running them all at or below my intended paces without any difficulty. The problem lies, however, in the fact that the purpose of this training plan is to really work on maintaining the prescribed paces for my workouts, particularly the marathon pace runs.
Last Thursday, I did my first marathon pace workout (4 miles on the track). Long story short, I ended up with the same old problem that I usually encounter in these types of workouts: running too fast. By the end of the 4 miles, I ended up averaging 14 seconds per mile faster than race pace. In layman's terms, that is a recipe for implosion at mile 20. Or before. Or with 2 miles to go in a race that you are on pace to PR but you actually end up running the last 2 miles at approximately 12 minute pace. I'm not trying to do that. (Again).
Bottom line, I have to be doing a better job with my pacing on all of my runs -- normal training/recovery runs, speed workouts, and the marathon pace tempo workouts. The double edged sword is my Garmin, which allows me to monitor my current pace during my runs. Although this should be a valuable tool to keep myself in check, it also acts as an enabler to my running faster than I should be problem.
Discipline, my children, is the answer.
Subscribe to:
Posts (Atom)