Week one - done and done!

Week one is in the books. I completed every workout and even adhered to my rest day, which for me is hard. The run of the week was the 5 mile long run on Saturday. It was warm (56 degrees) and really humid. The clouds were hanging low and along the St Vrain greenway it was foggy. I love runs like that where everything feels kind of surreal. Anyway, I took it slow, trying to adhere to my long run pace, and a funny thing happened. I lost track of time and pace, and the final two miles flew by. I felt like I was gliding effortlessly along, and the last two miles were well under my target pace, but I could not have helped it if I wanted to. My last mile was close to my tempo pace, but my heart rate was around 150, about 30 beats lower than my tempo run. This was, for only the second time in 8 years of running, the elusive runner's high in action, and it was wonderful. This is what makes running worthwhile.

Week 1 - almost in the books!

Today is one of the harder days for me in my training plan...the rest day. It feels like I should be doing SOMEthing. I have to force myself to remember that this is when muscles repair themselves, rebuild connections, and you become stronger. No rest = injuries. Injuries = no marathon, or a painful one like last year. So today, I rest.

Yesterday was a tempo day. The target pace was 8:55 and we ran 9:29. Not bad for my first tempo run. Hopefully I can improve on that next week. Tomorrow is a 5 miler for my long run. Today, I rest.

Day 3 and I'm still 100%! Woot!

I'm 3 days into the training plan and I'm still perfect. Everything is feeling good, I'm energized and looking forward to my workouts. I may have to move my long run to Friday this week as graduation is Saturday and I don't know if I will have time beforehand. Yesterday was my second run, 3 miles at easy pace. I went early because I knew I would not have time after work and it was lovely to get out while the world was still waking up. As it gets hotter I will definitely have to do that more often. I intend to spend some time in the heat though, as I need to get acclimated for Run For Your Life in July. Tonight was strength and core, and I did a circuit-style body weight routine capped with one mile in my Vibrams. It was a heckuva workout, though it didn't really seem to get my heartrate up that much. The third one minute wall sit about killed me! But with RFYL coming up, it's going to be good to get a bunch of these kinds of workouts under my belt. Tomorrow it's 3 miles @ tempo pace - which is 8:55. Per my race-pace tool: "Tempo" run - 8:55 min/mile Tempo runs help you improve your running economy and your running form. They are often described as hard but controlled runs, and they will help you prepare for races of 10,000 meters to the marathon. I'm hitting this one early because we will probably have taco night tomorrow night. It's all about balance!!

Day one - in the bag!

Today officially started my marathon training. It was no huge deal - 3 miles easy pace - but it was important because I'm off to a good start. It's hard because distractions arise so easily, but I have to keep up with my plan.

One thing that I've never done before is to really look at my goal times and build my plan off of that. For example, 3 easy miles...what does that mean? Well, my pace calculator app for the iPad tells me this about that:

"Easy run - 10:40 min/mile
Top coaches and exercise physiologists believe that most runners should do 80 to 90 percent of their weekly training at the easy run pace this includes your long runs, done at approximately the same pace. Easy runs build your aerobic fitness, and your muscular and skeletal strength. They also help you burn more calories and recover for harder workouts."

This is interesting, because my historical method of training was to go out as fast as I could for each run. Running slower than I could seems counter intuitive, but I have to trust the plan. I did pretty good - I averaged 10:21 over the three miles, which is awfully darned close to 10:40.

Tomorrow: second verse, same as the first!

End of the week catch up.

So far I've been great about the training, but slacking on the part where I blog about it.  I did a spartan workout for my strength/core day on Wednesday, and it worked me over pretty good.  I've got a couple of good programs set up for going forward so that's good.  I really slacked on the strength and core training for the last marathon and paid for it the last 6 miles.  If I die this time it won't be because I didn't do the work.

Next up was the hard run.  This week it was two miles @ an 8:45 pace.  Bookmark this, because I clearly remember last go-round (last year) I did a 6 or 7 miler in 9:00 pace and it wasn't that tough.  2 miles at 8:45 had me dying!  But I did it, didn't give in to the voice saying "walk!!  Just for a minute..." and I ran the whole 2.  That kind of mental discipline is key in running distance (not that 2 miles is really 'distance' but we play the way we practice.....).  The key thing is that after my knees felt so racked up on Monday this week, by the hard run yesterday they felt great, no issues at all.  Let's hope it stays that way.  My mantra is STRETCH WHEN DONE.  It will keep my body happy.

Today is my day off.  Poker night.  Beer/Margaritas and a 4 miler tomorrow morning.  Crosstrain on Sunday, then I start the REAL training plan on Monday.

Pre-training - Day 2

My official marathon training schedule kicks off next Monday with 3 miles (easy).  This week I'm mimicking that schedule, just backing off the mileage a bit to get back into it.  Yesterday and today I did 2 miles.  I know, big whoop...but it is amazing how stiff my knees are and how unwilling my legs are - and I've not taken that much time off.  To be fair, today was much easier than yesterday, despite the 82 degree heat.  I have a friend in Phoenix who is dealing with 106 degrees so it's all relative, but 82 is HOT for me.  My ideal temp for running is between 40 and 45 degrees, so 82 kills me.

Anyway, tomorrow is a core/strength day and I have a whopper of a Spartan workout planned.  I doubt I will be able to complete it, but I will give it my best shot - and eventually I will complete it.  I'll let you know how that goes tomorrow night. 

I'll wrap up this week with 10 miles total, and ramp up to 14 next week.  Sunday is a cross training day so I think I'll go hiking up in Wild Basin (maybe) or I might get on the bike if the hiking plans fall through.  As God is my witness, I am not going into this marathon under trained.  More tomorrow - have a good night!

Getting Serious Now!

It's a week after the first ever Spartan Military Sprint and I am jonesing for the next challenge.  Since I am now a member of Team Beef, I have decided to start training for the Denver Rock & Roll Marathon.  The only problem is, despite having completed the Spartan race (slowly), I feel like on a fitness scale of 1 to 10, I am about a 2.  Realistically to start training for a marathon I feel you should be starting at about a 5, and fitness is not something you can fake or put in extra time to catch up on.  As I found out last year, it's all about time on your feet, and you cannot rush that piece or you risk an over training injury.  It breaks down like this: the less trained you are, the more likely you can over train, and hence the more likely you are to get an over training injury.  So the simple task is to train as hard as you can and not any more.  Easy, right?

Last year, I trained somewhat sporadically, often following a mish mash of training plans, including the Runner's World 'three day a week' training plan.  I skipped more training sessions than I should have, and about a month before my race I developed plantar fasciitis, so my remaining training time was limited.  In the end, like the Spartan race, I finished but it was not painless.  In fact, my knees hurt so bad after the first 16 miles of downhill that I didn't run much for the remainder of the year.

I started this year with some hit or miss running, but with no specific goals in front of me, I haven't been exactly focused.  My training for the Spartan Race was 3 running sessions with burpees mixed in and a day where I did 240 pushups in 48 minutes.  Looking back on that, it's a miracle I finished the race.

So the question is, what am I going to do differently this time?  For one thing, I have the power of the iPad.  I have an app called 26.2 that has mapped out a plan for me based on my parameters - race date of September 22nd, training plan = beginner, goal time is 4 hours 30 minutes.  Hit save and BOOM - your own marathon plan.  It's heavy on running - 4 days per week - but light on mileage to start.  One day is dedicated to strength and core, and another day is blocked for cross training.  In my corner for both of those off days - Spartan workouts.  Strength, core and cross training are key components of the Spartan plan.  With these weapons at my disposal, I can't help but succeed.

Oh, yeah, there's the little thing called actually DOING the work...

...to be continued.