Doesn't Get Easier

Steady run of 10 mi at 7:30-8:00 pace over the lunch hour.  Another windy day, but the sun was shining and kept me warm.  Legs had good spring today. 

Headed outside for an easy 15 mi. (8:30 pace).  It was chilly with some light snow early on.  Relentless head wind on the way back tired me out mentally.  I looked over the Boston brochure last night and that got me fired up.  Almost there.

AM: Felt alert and a little antsy this morning so I mixed in 3 miles at MP after warming up for 2 miles.  I felt relaxed and smooth after the first MP mile.  Checked my heart rate at the end and that gave me a huge boost of confidence  The heart rate can be some what subjective, but I know from past experience where it has been at certain paces and check points.  Ran easy for 1 mile afterward mixing in 3 x 200m pickups at 10K pace. + Light strength training

PM: Beautiful day for running and the best part was nearly no wind!  Ran 6.5 mi easy and sped up during the last mile.  Well, planning one more longish run tomorrow morning and then the taper offically starts.

Just ran another low key endurance run on a bike trail (8:03 avg). Nothing cute. I had to get up early to get back home in time for Krista to take two of our girls to an Easter egg hunt, but our oldest has to stay home with streph. We had to cancel her b-day sleep over party last night. She's definitely bummed out.

AM: Took a brisk walk on the TM for 4.25 miles mixing in hill climbs every qtr mile.

A simple 8 mi with the last 0.5 mi ran faster.

Another slow and easy 8 mi with 4 x short fartleks at the very end.

Sloooow 6 miles on the treadmill.  Coming down with a cold (at lease I hope that's all it is).

Looped the lake a couple times on a cloudy day.  Feeling very good and had to hold myself back several times.  Now just need to whip this head cold.

Easy run on a very windy day! Legs felt a little funky. Hard to describe, but just plain ackward.

Rest day.  Spending time with family this Easter weekend.  Does golfing 9 holes, but swinging 18 holes worth, count as x-training?? 

Easy 2 mi + MP to tempo 2 mi + Easy 2 mi with 4 x 300m @ 10K pace. Feeling very good.

Easy 4 mi with MP last 0.25 mi.  Obtained a "runner's high" for the first time in a long time.  That's a good sign for me.

One of those days.  Easy run, but was doubting my ability to run a PR at Boston the whole time.  I kept thinking about the things I haven't done and how the effort level felt harder than it should for 4 measily miles.  No "runner's high" today!!

Easy 2 mi + TP to MP for 2.5 mi + Easy 2 mi on an absolutely beautiful day with 60s and sun.

Easy run (8:00-8:30) followed by easy stretching.  I'm more stiff now than during peak training weeks!  Another easy 2 mi tomorrow and then heading out first thing Sat. morning.  I still can't believe I will be chasing ghosts and unicorns on Monday.

Easy run in sunny and warm weather. Did 4 x form drills (high knees & butt kicks) followed by approx. 50-75m "fast". Easing into a carb repletion phase today. Still dealing with some head congestion, but all systems are a go.

Not sure what to say, I'm thankful for obtaining my goal of a PR and would have ran a better race if not for a GI issue (lost about 2-3 min, had to wait for the john) and stomach cramps hitting me before Newton.  Thankfully the cramps subsided during the hills, but it was an unnecessary and avoidable mental drag for the remainder of the race.  Due to my own mistakes, the stomach was shut down for business and it felt like I was pushing it even with a few gulps of plain water.  But enough of the would've, could've, and should've stuff.  What an awesome race and one that I respect even more.  It was a blessing to run it, but I don't want to return to it until my game is straight and I improve some more.  After a better analysis I'll report some of the lessons I learned in hopes of helping others.  Right now I'm still in celebration mode!

After some further analysis I realized most ground was lost in the last 10K.  Ever heard that one before?  I ran 6:57 avg. thru 20 miles vs. 7:41 avg. for the last 6.2 miles.  For what’s it’s worth, here are the big three lessons I learned:

- Eat lighter the day before and incorporate more simple carb choices.  I have a nasty habit of munching when I get nervous.  I liken it to “cramming” for an exam so to speak.  Need to maintain focus and realize food is not a solution.

- Don’t try new stuff you didn’t try in training.  I’m embarrassed for admitting this, but I fell into the “new stuff” trap.  Examples include not drinking anything for the first 10 miles, eating a prerace meal (I trained mostly on empty), and drinking Gatorade Endurance.  Not sure why I thought these changes would not be a big deal, but they were.  By the way, plain Gatorade and the Endurance formula are definitely different.  My stomach went bonkers when I drank that stuff.  I’m beginning to think that the carb gels and stuff might not work for me any more.  I forced down two gels and they did little more than cause a tummy protest.

- Work on down hills for Boston.  Plyometrics can be considered.  I haven’t experienced eccentric contractions like those since the negative drops I did in weight training.

So I dropped the ball on nutrition, course specific training (but didn’t hear anybody mention down hill drills), and trying “new stuff”.  When will I ever learn???  That’s what I love about the marathon.

REST

Walked 30 min.  Both quads are sore and the right leg is going to be the laggard this time around.

Climbed back on the horse on a warm and sunny day.  Jog 15 min + Walk 10 min + Jog 15 min + Stretching.  Various parts of my right leg are still stiff and sore.

Jog 20 min + Walk 10 min + Jog 20 min

Another warm and sunny day.  The legs are coming back to life.  I've began to wean myself off of my orthotics so I didn't wear them today.  They're literally a crutch I don't think I need anymore thanks to changes I've made in my form and bodyweight.

Easy run 25 min + Walk 5 min + Easy run 25 min  + Walk 5 min + Stretching

No orthotics again.  Nothing else fancy to report.

AM: Easy run 4 mi. Cooler and wet morning. Plan to keep everything really easy for 1-2 more weeks. No orthotics.

PM: Another easy 6.35 mi.  Today's weather is a total match to race day last monday (40s, cloudy, and windy).  I had flashbacks the entire way.  I think running in this kind of weather will not be the same going forward.  Orthotics.

AM: Ran 5.35 mi on the bike trail.  Terrific sunrise this morning.  No orthotics.

PM: Ran 5.25 mi on the ball park route.  Great weather and feeling recovered.  Staying cautious though.  Orthotics.  Decided to change the blog title again.

AM: Very early and slow trot of 4 mi on the TM while waiting on the southwestern sausage egg bake to cook in the oven.  My turn to cook for the men's breakfast & Bible study this morning.  Made a healthier version of the dish by cutting back the meat and chesse, using turkey sausage instead of swine, and whole wheat tortillas instead of the white flour variety.  Serve with sour cream, salsa, and mixed fruit.  Very nummy.  No orthotics, on my feet that is.

PM: Easy run 6.4 mi over lunch hour.  Took a hilly route.  Everything feels good for the most part.  No orthotics.

AM: Ran 6 mi easy before work.  Had a sense that this would be my last day at work and I was right.  I found out that 5/14 is my last day.  I was let go with about 75 other people.  So I'm firing up the old resume and hitting the bricks.  I'm just glad I have the good Lord for help and the blessing he's given me in running.  What year this has been already!!  First completing Boston and now this news before my b-day on Monday.  Ups and downs anyone?

PM: Ran 6.5 mi at an unemployed pace.   No orthotics.