Sunday, February 22, 2015

Bonking, Giving Blood, and the Final Countdown! (13 Days to Race)

I've finally made it.  If you would have asked me half way through this week if I'd ever thought I'd make it to my taper you would have heard some pissing and moaning followed up with plenty more grumbling about going out for another run but my easy weeks have finally arrived.  Now you may be wondering if you have been following along why my taper didn't start last week after my soul crushing 22 miler in which I bonked so heavily at mile 18 I wasn't sure if by the end I could actually be considered jogging.  Turns out a crucial part in any training plan is actually reading the thing.  I knew this weekend's Sunday long run was an easy 15 so I just assumed but failed to notice the whopping 30 extra miles throughout the week making this week an all time high for everything but the long run and 5 miles short of last week.  To say it was a little tough is an understatement but as always (except the times I don't)  I prevailed.

The fun began Monday night when I was getting ready to head out.  I glimpsed at my plan expecting a 5 miler or 4, or even a nice note saying "don't worry! Just skip this one you're on easy street!"  To my suprise though I saw a big ugly 8.  Not as ugly as the previous 10's but way more than I was expecting especially only two days after my 22 which I had yet to fully recover from.  So I kept searching for it to let up but to my total shock and utter disappointment it didn't.  This week was 8,8,7,7,15 with one of those 8's being a tempo.   If anyone could have seen the look on my face they might have cried (from laughing so hard).  I was devastated but I put the shoes on (always the hardest part or step [hilarious!] by the way), got out there, and got it done. 

The best part of this week was the 8 miles with a 4 mile tempo run mixed in.  By the time I got to it the legs were sore from the previous 8, and the Sundays 22 mile bone crusher, but I knew I had to get it done.  Taking out a rest week to shorten my schedule for the earlier race I had totally skipped most of the speed work from the last 2 weeks in the hopes of not getting hurt, humiliated, or even worse completely spent.  After all my past long runs are as follows with a steadily building weekly mileage to boot:  Miami Half (nailed it!), 18 (nailed it!), 20 (nailed it!), and 22 (BONKED but did it with an honorable 9:57 average pace though I have no idea how).  So to say I'm beat is not an exaggeration or any forms of writer's poetic license or whatever its called.

To add into the mix I had a great idea Thursday:  give blood!  And after finding out I had a rare blood type I decided it would be an even better idea to give them a double shot!   Now they assured me at the bus (should have been the first clue!) that it would in no way impact my long distance running but I can honestly say with a straight face they are full of shit!!  For the passed few days my legs have felt like I've been running through quick sand and today's run was no exception.  But I was determined to make my last real effort count, and make it count I did!  After reading up last night on training methods I did a negative split (second half is quicker then the first) and then did my last 2 miles fast finish clock in one at 8:57 and the other at 8:27.  Both of these methods though I'm not sure if they're normally combined attempt to train (or trick) the body to run fast for long distances without actually running said distances.  Yeeeeeehaw.  Can't say it looked pretty to make it to the cover of the next edition of any running magazine, but I can say it's done. 

So at the end of the day I'd like to say giving blood is one of the best gifts you can give and in no way am I recommending not to do it.  I actually have an idea that it might be a great training tool to get your legs used to running in sludge in case all the worlds trails, roads, and sidewalks ever became encased in sludge or a fluid of similar viscosity.  But if your marathon is less than a month away, or in less than 2 weeks for me to be exact, maybe after actually receiving the bling is the best time to do it.  Just saying.

And oh yeah don't think I forgot about me bonking.  Hitting the wall as its known is actually what happened to me 2 Sundays ago.  At mile 16 I was tired, 18 I was beat, and 20 I was ready to lay down and die.  For non-runners bonking is when your body runs out of (enough) glycogen (basically what you get from carbs) to supply your muscles and power your organs like your brain.  Ask any marathoner what 8x7 is (remember 5678!) at mile 20 and you're likely to get a whole variety of answers.  That's because the body is running out of juice.  So at about mile 18 the body has to switch over to primarily fat to keeps the legs going and as although fat holds a ton of energy releasing it is no wheres near as easy.  Want to see what bonking looks like?  Go outside your house and find the nicest old lady walking down the street.  Imagine now that she's actually a runner dressed in full running paraphernalia and that she's even making the gestures of running (albeit rather poorly now) yet going the exact same pace if not slower.  No old lady's around?  Then just youtube and non-running animals making its most honest attempt to run (I'm thinking the dog that can't run video!) and that's pretty much it.  "Now that doesn't sound like fun" your thinking or "why would someone put themselves through that kind of torture and physical and mental self-abuse?"  Well why do people take crack cocaine?  Or play golf when they know they'll never be able to truly hit the ball even remotely close to where they wanted it to go?  Simply put one person's self inflicted torture session is another runners idea of a nice Sunday morning I guess.  Now it's time to replenish those glycogen stores...

Sunday, February 8, 2015

Grrrrr! 50 miler anyone?

Nope not a running pic... Deal!
The sun is beginning to set on my training schedule and the dark times have finally arrived.  That last awful stretch of harder work, a little more mileage topping weeks, and major aches and pains is here.  Sometimes completing a simple 5 miles is now tough, other days just putting one foot in front of the other to find the bathroom is worse.  I'm halfway through my hell weeks and to say I'm "not a happy camper" is an understatement.  At one point this week I wrote 4 students referrals for one period alone, but that was both a mix of my mood and the increased pressures of testing.

Today though I proved again to myself that I'm almost there.  I completed a major 18 miler to top off my maximum mileage week of 45 miles.  The worst was by far the last three days:  Friday 10, Saturday 5, and today 18.  The only thing that helped today was the knowledge that I had completed a fun but challenging 20 miler last Sunday, though my legs, joints, tendons, soft tissue, ligaments, toes, ankles and everything else used for moving forward failed to see the brighter side.

The funny thing about running when you hurt is that you never want to do it, but after you get out there you always feel better which just so happens to be a big sign of over training.  But for these last two weeks over training is the name of the game.  Break the legs, body, and spirit down to build it back up again stronger than ever with my last two weeks of taper.

This season one of the best things I've discovered is recovery runs.  Short"er" easy runs designed primarily to loosen you up and get the blood circulating.  Every time I tell someone in pain from a run to get back out there the day after they just look at me like an idiot, mutter something under the breath I'm certain is filled with a couple expletives and walk away.  But its true, recovery runs help.  And oddly enough though they hurt, my legs always seem a little quicker the day after, but I leave that reasoning up for people smarter then me.

So you may notice a lack of posts, cute pics, or funny stories these next few weeks and to that I say "Grrrrr!"  Back off and let me run!  I'm not above barking, and I'm pretty sure I got a little nasty with more then a few people on the road today but... Well no "buts" as I don't really care right now.  Until next time my next long run will be on my mind: a massive 22 miler.  I know I can do 20 with few issues, so whats an extra couple miles, but its just such a big number!  When I told someone at work what I've been doing for the past two Sunday mornings the replied with: well I guess I can't post what he actually said but it wasn't pretty or even legal in some places of the world.  Fingers crossed though, the end of the tunnel is in sight!  The only question now though is why do I keep googling Ultra Marathon Training plans, and 50 mile races??

Wednesday, February 4, 2015

I came, I conquered, and on I go!

Best Bling EVER!
Normally after success the words flow quickly, unceasingly, and the posts somewhat write themselves.  But last Sunday at the Miami Half Marathon things were different.  Describing it is difficult, for once I'm actually at a loss of words but I think its time to finally try.  One word description though to get me started: Victory!

Me and Dad set out that morning for the race around 4:45am thinking we had plenty of time to make the short drive, gear up, and find our rightful spot in the corals.  Oh how wrong we were!  After getting stuck in traffic and having a hike to the start line, things quickly turned into me sprinting to the gear check for the both of us, running back (warm up?) and throwing everything on trying to forget nothing and keep the mental edge and clarity needed to accomplish what I came to do:  1:52:00.  It would represent a 7 minute drop in PR, but more importantly would set the tone for my last month of training as to how difficult the marathon goal of 4 or bust would be.

To say it went well though after the race got underway is an
understatement.  Despite a lack of tapper, my legs felt stronger than
Nicest expo I've ever been to!
ever after I got going, and at each leg I ramped it up quicker and stronger to finish in a full on sprint at a mind numbing (for me at least!) 1:46:13.  On top of that the weather was around 50 degrees and the course were perfect taking us over a big bridge to get us started (so not as flat as I thought) but then down to south beach for some incredible views.  By the time I made it to the half way point were there was a clear turn back to the start and I knew I had my goal.  I've heard some complain about the size of the event with over 20,000 runners present, but I can honestly say it was the best organized event I have ever been to.  Aid stations were perfect, the expo was killer giving out tons of free stuff (include a shaved calf and some KT tape!), the best medal EVER!, and I actually like zig zagging in and out of the crowds in the beginning...

I got a golden ticket!
Now onto the race itself.  Normally passing pacers you were supposed to stick to like glue is a no no.  After all that's how I tanked my Phili marathon.  3 years ago I felt stronger than ever and paid little attention to my watch as it ticked off way too quick times and ultimately paid the price with a shuffling painful finish few words can accurately describe in PG settings.  But this time was different.  My tanks felt full, the legs felt great, and I was on fire.  I caught up with the 1:52 pacer at around mile 4 (started a ways back due to my late arrival) but after a couple miles decided it was time to head out.  Later I caught up with the 1:50 pacer, but knew I had a lot more left than that at around mile 8 so finally passed them too a mile or so later.

At mile 10 I finally found someone to chat with (a lot less talkative people at this event which is normally one of my favorite things about halfs), trying to get the fellow runners around me pumped for the last 5k and gleefully exclaimed "anyone can do a 5k, lets bring it in strong!"  As soon as the words escaped my mouth to my new found running friend I looked down and noticed the different color bib he was wearing indicating only one thing:  he had a lot more than a 5k left, he had the rest of his marathon!

If you look close you can see the mile 12 marker!
After apologizing profusely he wished me luck and I set off to finish strong.  Taking turn after turn I finally came to a coral and turned on the juice hitting a full on flat out sprint racing by runner after runner.  Breathing hard, feeling the burn in my legs not unlike holding them in a molten pit of hot tar mixed with pins and needles, I quickly realized my mistake with a jaw dropping realization:  that was not the end and their was still more race to go.  Buckling down I struggled to get my breathing under control and down shifted a little knowing I had little left for a quick finish, but thankfully at the next turn I could finally spot the finish line.  Looking back at my pace I see I managed an admirable 5:53 min/mile pace to cross the finish line, but no wheres near as quick as the earlier 5:10.   Lesson learned.

So that chapter is done and I can't help but continue to feel more prepared every day for the upcoming marathon.  This week I pushed on with my training getting a seasonal high mileage of 43.1 miles and also making another gamble that will hopefully pay off, but more on that later.  Done with my long run, rest and recovery is on the table.  That and some good old fashioned American football:  GO SEAHAWKS!  (Bills fan here so I'd rather chew my own leg  hand off then root for the Patriots)