by Administrator | Jun 26, 2017 | running
Hello Everyone!
Thanks for continuing to read of my progress in my marathon training this summer. My goal for week 3 was to run 30+ miles and I did it. Depending on how I want to count it I also ran 40+ miles! That is because on Sunday (usually a rest day) I ran 10 miles as a pacer for a friend who is doing a fundraiser. Kevin Shank, a long time runner in one of my groups, is focused on his own Marathon training this season. He is running the New York City Marathon (Nov. 4th). He didn’t get in with the lottery but his wife Amy did. So he decided he would do the charity route and raise money for one of the causes the NYC marathon supports. Many people get into marathons that way and it’s a fantastic method to raise funds.
Me, Don Brough, Kevin Shank
Kevin was running a 25k to raise money and his plan was to have at least 1 pacer per 5k distance. I was going to run the 4th leg but arrived on the scene as he was just about the start his 3rd leg with Don. I decided to join them for that. Then I ran my own leg and after at that point I could either run the 5k back to my car, or run the last 5k with him and another pacer to the finish line. They had breakfast tacos waiting so it was a no brainer. Thus, my 5k turned into 16k (10 miles). This was on top of the 9 miles I had run the day before that brought me to 30 miles for the week.
Learning Pacing
One thing I am focused on during this season is proper pacing. After my surgery and weight loss I am much faster than in previous years. But faster at what distance? Just because I can run a certain pace doesn’t mean I can run that for 26.2 miles. I need to figure out what is my realistic pace for a marathon. There is a formula that can be used to decide that but the problem is it is dependent on recent race times at lower distances. I have a recent 5k and 10k, but my other races are from before and they aren’t really accurate reflections of what I could do now.
TIred Leg Technique
That brings me to the back-to-back runs this weekend. One training technique that some use is to run on tired legs. This simulates what it might be like later in a race when you are indeed likely to be running on tired legs. My Saturday run was at a 9:24 pace for 9 miles. I felt great until the last mile or so then I could feel myself tiring. The Sunday run with Kevin was a good test of running on tired legs. How would I respond to another long run? Knowing we would probably be slower than Saturday made me decide to test this theory out.
The result? Overall I felt great. My ankle that had the surgery let me know I was pushing it, but not terribly. The last mile I was starting to tire, but also not terribly. I could have gone further. A whole 26.2 miles? Not likely yet but I am on target and that feels good.
Lessons Learned
I learned a couple things. One, my ankle can handle it. This morning it feels not much different than if I hadn’t run yesterday. Two, I have 2 paces to compare, the 9:24 of Saturday and the 11:00 of Sunday. I have more confidence now that my pace can be closer to the 9:30 pace than 11. I am starting to focus on 9:45-10:00 being a realistic pace for the marathon. But, this is still early in the training and I am not sold on it yet. It’s a benchmark I will keep in mind, that is all. Three, I loved running with Kevin and others to help him complete his goal. It was a beautiful morning with great company.
Relive
I also started using a pretty cool new app called ‘Relive’. It takes your GPS statistics and makes a video of your route overlayed on a satellite map. It’s pretty cool. Here is the link to our Sunday run. RELIVE
That’s it for this week. The upcoming week will be a bit different because I have some coaches out and I have some marathon training informational meetings I need to lead when I usually would be running. The week after that we are going on vacation over 4th of July week and that will be a new set of training challenges.
If you have any questions or suggestions, by all means let me know!
Thanks for following my progress!
See you running,
Marty
by Administrator | Jun 18, 2017 | running
This week I did an unorthodox track workout. I needed to be at the Pathways workout again this week instead of the track, but decided I would go early and get my speed work in before the scheduled run. The only problem is there is no track at the Fleet Feet store. What is there is a very long, straight and flat street that used to be an airport runway, So, with my trusty Garmin GPS watch as a guide, I figured out 600 meters distance (the track workout was a bunch of 600 meters sprints) and simply ran up and down the street until the workout was done.
Speedwork
Since it was a straight-away instead of a curved track I had the wind directly in my face for three of the 600m runs and directly at my back for the other two. I was almost a minute per mile slower heading into the wind, which was about 25 mph. The time difference in the stats below shows the effect wind can have on a runner.In addition, the temperature was 90º+. That meant the wind wasn’t really cooling me down much, just pushing up against me.
The idea behind speed work is two-fold. One, to get faster, (obviously). There is a common running mantra, “If you want to get faster, you have to run faster.” Simple, but true.
The other reason is something called VO2max, short for maximum volume of oxygen. That is how much oxygen your lungs can take in. During long distance running you are at about 60-70% of lung capacity. When you do speed work, if you are doing it right, your lung capacity is closer to 90-95% of capacity.
Why is this important? Think of it this way. You have a plastic cup you can pour water in. But it is a flexible cup, it can get bigger or smaller. If you always fill it up to 60-70% of its total volume, it won’t get bigger because it doesn’t need to. But if you fill it up to near capacity again and again it does gets bigger. How does that help you run long distances? Because your 60-70% capacity that you use for those long distances is now 60-70% of a BIGGER cup. That means you are getting more oxygen into your lungs and thus energy to your muscles. The result, better endurance at a higher pace.
Increasing Miles
I also increased my miles this week. This week I ran 5 times. Four of them were 4+ miles each and Saturday’s run was 10 miles for a total of 28 miles. My goal is to run 30-40 miles per week. I am getting there. The Achilles I had surgery on still is a bit stiff and sore after a long run so I am trying to move up mileage slow enough to allow the tendon to respond effectively.
Fork in the Road
Oh, and aside from all the goals and stats, I managed to coach some fun people this week. And yes, we did. We found a fork in the road (actually on the sidewalk) and we didn’t take it.
See you running,
Marty
by Administrator | Jun 13, 2017 | running
Week #1 of my training coincided with the start of my head coaching duties with Pathways, the 10K & 15K program I lead at Fleet Feet Tulsa. This is in addition to the Half and Full Marathon Program I co-coordinate that is already in the middle of its summer season. What that translates into is lesson #1 when for working towards a goal:
Summer Pathways 2017
Be Flexible and Creative
The thing to remember about a training schedule is that it’s one size fits all. For example, My marathon training schedule called for between 20 & 25 miles of running. I was able to get in 20+ miles so I met that training goal. But it also called for a track workout one run and hill repeats for another. Those I wasn’t able to get in because it was the opening week of Pathways and I had to have easy and flat routes for them.
Excuses vs Reasons
For me at least, I see the schedule as a guide, not a rule. That means I need to take into consideration my circumstances such as age, surgery recovery, other obligations and adjust accordingly. I don’t want to push my Achilles with a fast track workout and a hard hill night on back to back nights. I will, just not yet.That means I have to reason through what is best. What is best given who I am, what my body is going through? Adjusting accordingly is critical to moving forward successfully when you have a challenging goal.
Having said that, excuses are easy to come by. For example, I had to run with Pathways on their first Saturday run and they were scheduled for 3 miles. I, meanwhile, was scheduled to do 8 so I did 5 on my own afterwards. To do otherwise would have been to find an excuse and excuses aren’t the same as reasons.
Coming Up
This week will be similar to last week. However, I will be going to the University of Tulsa track for speedwork on Tuesday, we do have a hill night planned and the Saturday run is 10 miles. The weekly mileage should be closer to 25 this week.
You can read the entire Marathon training series by going to my website, Napkindad.com, and looking up ‘marathon training’ in the series dropdown menu.
If you have any questions, comments, suggestions, etc. feel free to connect. I would love to hear from you.
See You Running,
Marty
by Administrator | Jun 6, 2017 | running
Today I officially embark on my marathon training and I thought I would take you along on my journey. I am training for the Marine Corps Marathon in Washington, DC on October 22nd, 2017, exactly 20 weeks away.
I have run marathons before, 6 times to be exact. Sometimes I ran sloppy, sometimes sharp. Sometimes seriously, sometimes too casually. Some were successful, some were disasters. But this time is different because I had Achilles Tendon surgery to remove some nasty bone spurs 7 months ago today. I ran for 6 years with those bone spurs stabbing into my achilles until I just couldn’t do it any more. It took me a little short of 4 months to start to run again after the surgery. Besides the surgery I also have lost approximately 30 lbs in the last 10 months, since Aug. 2016.
At 6 months post-surgery I ran my first race, a 10k, and had a personal record (PR) of 51:52. Three weeks after that I ran another race, a 5k, and had another PR (24:50). I ran these races so I could have a new baseline from which to measure my abilities after the surgery and weight loss. Running shorter races also allows me to project what I might be able to do in a marathon. Given those numbers and judging from my past marathons, I am working towards running a 4:15 marathon. That would eclipse my prior PR by 20 minutes. That is a big leap and it will take a lot of determined work and luck to make it happen. If circumstance of weather are less than ideal, if I have injuries along the way, if I find my achilles doesn’t like the longer distances I have to subject it to, or any other number of things, that number could change dramatically. But, that’s the nature of long distance running, surgery or not, and I accept it as part of the package.
I will update my journey at least once a week. Each week I will let you know what I did and how it went. But I will also let you know how and what it is I am feeling about the journey, what my fears and enthusiasms are, and what I have coming up. I am sharing the journey for a number of reasons. I want to learn from my friends and followers what they know about running and training, I want to help inspire and motivate my friends around the globe on their own fitness journey, I want to have accountability and I want to teach what I know, and what I am learning, to others.
That’s it for now. Next week I will explain the program, and give you some more details of my training. I will also be posting all over social media as I go. You can find me on instagram and twitter as @thenapkindad. If you have any questions, feel free to ask me!
See you running,
Marty
