First Snow of the Year, AKA Indoor Treadmill Session

Apparently we were expecting snow, and snow it did!

 

And then, a couple hours later...

Snnnnnowwwww!

I've had no problem at all running in absolutely pouring rain, but that was largely because it keeps me cool and I haven't had a problem with wet shoes and/or blisters. However, wet snow is a no-go. Case-and-point: on our way to the gym instead of running outdoors, and only halfway down OUR block, Elaine stepped into a puddle and soaked one of her shoes. Niiiiiiiiice. Of course, my obsessive and over-thought-out tendencies had me carry my running shoes in a double-lined plastic bag while sporting gortex shoes... so I was OK!

In the Spring leading up to the DC TRI, I had no problem running 4-6 miles at between 8.0 and 8.5 mph on the treadmill (at a 1.0 incline). I was a seasoned treadmill veteran at that point, having run 3-4 times a week for the last 6 or so months, continually trying to raise my speed 1mph at a time. So, when I did the calculations for my current workout I was happily surprised to see the 800m interval max speed at 8.5mph! Pfffffft... little did I realize that at this point I have neither the endurance OR the speed I had back then.

While I miscalculated the difficulty level of the workout, I also seemingly miscalculated the amount of time it would take to COMPLETE the workout. Ten seconds of simple math would've told me that to complete a 6-7 mile workout, I would need at least 50 minutes. Unfortunately, I arrived at the gym and hopped on the treadmill with only 40 minutes left before they closed. Oops! That aside, I still eclipsed the mileage total for the last two weeks of Monday workouts. Here are the stats:

3200m @ 18:27 (6.5 mph)
800m @ 3:32 (8.5mph)
400m R.I. 2:30 (6.0mph)
800m @ 3:32 (8.5mph)
400m R.I. 2:30 (6.0mph)
800m @ 3:32 (8.5mph)
800m cool-down

TOTAL - 4 1/2 miles @ 38:32 (I think)

I'm disappointed to only get in three intervals, as well as the fact that the total mileage for those intervals only comes to 1 1/2 miles. And while I technically eclipsed last week's Monday run-total by 800 meters, the 'quality' portion of the workout was what suffered, while the warm-up/cool-down accounted for the added mileage. I definitely need to take these speed workouts more seriously.

* * * * * * * * * * *

Tuesday brought a different morning routine. I got up extra early and tried out a different gym in my network (the Schenectady YMCA). It was AWESOME. After a long + lazy weight/ab session, I treated myself to the first cup of espresso that I'VE EVER HAD IN MY LIFE.

Prior to defilement via cream + sugar (in the raw!)

Bear in mind that I'm not a coffee drinker so this was a big step for me. I often hear from friends and read about athletes who really enjoy a good espresso. Mine was from an Italian bakery/cafe where I figured a good first-cup could be had. It was.. ok, I guess. Was it stupid of me to add a touch of cream and sugar??? :)  Whatever - I had no idea what I was doing, but at least pretended by drinking it sllooowwwlllly while reading emails on my iphone. Classy!

And then I went to the beer store and bought some liquid motivation for my weekly long runs.

What a line-up!

That's all for now. Stay tuned for my first trainer ride of the year, as well as a Monday Morning Quarterback look at the ONLY vegetarian chili recipe that will put hair on your chest! 

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The Art of Running Slow

I might be a bit playfully self-conscious about my running speeds, but that's only because of all of you gifted assholes out there whose blogs I follow who can throw down ridiculously fast run splits... even if some of them do result in sharting.

I'm working on getting my weekly running mileage back up to a semi-respectable figure (15 miles/week), as per what is recommended I am comfortable with before beginning the official training program. This also has me running only 3 times a week. Given that I did a 4 and 5 miler earlier in the week, this means I had a 6-miler on the calendar for Friday. Knowing that my next benchmark is a 10k in just under 3 weeks, I went ahead and just made my training run a 10k as well. According to the wizardry behind my soon-to-be program and a number of different calculations that are involved, I should try to run the 10k training run at a pace of around 8:21 min/mile, or in 51:50.

Post-run - DRENCHED from the relentless rain.

As it turns out, I ended up running the 10k training run in 50:51, equivalent to an 8:12 min/mile average. The first 5k was done in a reserved 26:07 (8:18 min/mile, 160 bpm) whereas the latter 5k was THROWN DOWN in a ball-busting 24:44 (8:07 min/mile, 173 bpm). I'm a sucker for a negative split when it comes to continuous distance, paced runs. In fact, I know the way my mind works so well that I purposely choose out-and-back routes just for the mental edge of knowing that each step I take is closer to an actual finish line. It worked out rather nicely in this case, don't you think? Granted, the HR on the latter half was definitely higher than it should be, but we're working on that.

In a previous email to a friend on the eve of my 5k, I threw out some goals for the following morning's race, as well as this up-coming 10k. The projected goals for the 10k were as follows:

          (A) Goal - 52:43 (8:30 min/mile pace)
          (B) Goal - 51:11 (8:15 min/mile pace)
          (C) Goal - 49:36 (8:00 min/mile pace)

Remarkably, with my last 10k training run done in 50:51, I surpassed my (A) AND (B) goals! Thankfully though, I didn't eclipse my (C) goal just yet. This tells me two things: ONE, that my training is progressing well and that I'm on target to hit my projected goals, and TWO, that perhaps my goals are a tad bit conservative and I could afford to adjust them should my training continue to progress at the rate it has thus far. Overall, this is great news!

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BERLIN MARATHON 2011 - CONFIRMED!

I am pleased to announce that I have registered for the 2011 running of the Berlin Marathon. Wohoo!!!!!

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TRI HARDER - October Newsletter

Running has picked back up which means I can again start targeting training goals and races, and... blogging!

 Simply put, a great "by the numbers" book

As noted in my last post, I just finished reading "Run Less, Run Faster." It was a great read for just pure data that can seemingly help me achieve specific distance and time-goals. It has very useful charts that are supposed to give you a realistic outlook on what times you can ideally hit, should your training continue successfully.

I ran my 5K on Saturday in 23:31

This table shows what my predicted 10k, 13.1 and 26.2 times would be, adjusted for pace variations due to added distance. In other words, it doesn't just take your splits and do the simple math to up-convert.

I'm targeting the Nation's Half Marathon in late March as a possible first serious race for next season. Given where my fitness is at right now, this table puts my predicted time at around a 1:48:55 (an 8:18 min/mile average). While this would be a FANTASTIC time for me, I would very much like to do better than that, coming closer to a 1:40.

Half-marathon goal time = 1:40ish (7:38 min/mile)

HOWEVER, to do so would mean I would theoretically have to throw down around a 21:25 5k... or, knock about two minutes off of my PR. Ouch! Now, while this would be a daunting task to most, I have a perhaps misguided confidence that since I am just getting back into running I can expect to make some big gains early on. :) Stupid? Mayyybe...

Lets be honest though. The book taught me that I need to make realistic goals for myself. These goals have to be based on my training. Also, "goals" are not the same as "dreams." My dream is to run a 1:40 half-marathon. My goal is to run a 1:48:55 (anything more is icing on the cake, at this point at least).

What is the big picture, though? Well, a group of friends and I are planning to travel to Berlin next September to run the Berlin Marathon!

Ja! Ich will am besten bekommen!! (my very rusty Deutsch)

Coincidentally (or not at all), the Berlin Marathon takes place on the very first day of Oktoberfest! It's really the perfect storm, you see. We're using our collective desire to visit northern Germany as an excuse to choose the Berlin marathon, and the race as an excuse to go to Oktoberfest without feeling guilty! Five of the people in our group studied German (language) in highschool and were lucky enough to travel to southern Germany at the time. Interestingly, that is also where Elaine (now my wife) and I met for the first time (we were in separate German classes (and grades) back in Michigan). Seeing as how it also falls during the month of our first wedding anniversary, we felt it appropriate to just pile on another reason for why this whole thing makes sense.

Now that the cat's out of the bag, I need to come up with an adequate race-prep strategy that will help build endurance and speed in my legs without over-training. The simple, incomplete goal as of now is to run two serious half-marathons, and then the Berlin marathon itself. Of course, I'd also like to mix in some 5k's or 10k's to keep things fun! My first ideal half-marathon would be the Nation's Half Marathon in Washington, DC in late March. Not only would the weather be favorable, but I'd love the opportunity to travel back to where I called home for the last two years as well!

Training for the Nation's Half wouldn't start in earnest until right after Thanksgiving. For now, the focus is on upping my weekly mileage in preparation to start the training program, as well for the Detroit Turkey Trot 10k on Thanksgiving morning.

mmm... GOBBLE!

More on goals and what-not in the near future. Until then, follow my DailyMile widget on the right hand side (just above those laughably slow future goals and current PRs!).

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