16 mile solo run around Riva

Worst run ever. I’m new to marathon running. “Everyone has at least one bad run per event.” This was mine. I hope.

Might be because of the hills. Or the cold, wet, grey, anti-motivating weather. Or missing my running buddies.

Doesn’t matter. It was the hardest run I’ve ever done. And for that reason maybe the most fulfilling. I hope not to be this fulfilled again.

One interesting thing is I was able to find 16 miles in my local neighborhoods without too much out-and-back or re-looping. I think I used every road there is.

Nick and the Wii tennis cycle trainer

My very good friend Nick loves riding his bike but hasn’t had any time (family, kids, owns his own home improvement business) and a knee injury doesn’t help either. On top of that there are the universal hassles of getting out on the bike (gear, weather, darkness, motivation) we all know and hate. He wished he could ride more.

His wife Nikki got him a trainer in the hopes it would help him use his lovely Fuji-molded carbon-ness more. Unfortunately I kept forgetting to bring over an extra skewer that would fit the trainer. I finally remembered so, while there checking on the dogs while they were away, I swapped the skewer and put the bike on the trainer as a welcome home surprise.

I got a a text from Nick the night they got home, and while I won’t go into details, it involved bikes, and trainers, and miles, and dress shoes and I could tell he was happy.

Tonight I got an email from Nikki with this great picture attached. Of course Nick wouldn’t be satisfied with just riding his bike. Most of us need a distraction cycling indoors. Many of us choose tv or movies or videos of cycling workouts…some of us need more than that. Nick needs more hand-eye-coordination-challenging activities. Coming to a fitness center near you: Wii tennis cycle trainer tournaments.

You saw it here first.

Elkridge run with Larry

…or “My longest run ever”

This is officially the longest run I’ve ever done. (I promise not to keep saying that for every new long run I do from now until April 9th. That would get boring and repetitive and generally go against my practice of being exciting and original.) My longest run to date had been the half-marathon at the end of the Eagleman Ironman 70.3 triathlon. And for those of you paying attention, I walked almost half of that. So my longest sustained run to date was the 12 mile training run leading up to that tri. Yay me.

I met Larry at his house and we started from there. He only had 6.5 on the docket for the day, having done his long run yesterday, and had a good loop in mind. We chatted for the first loop and generally enjoyed catching up. Back at his house he peeled off and I did another loop. It was a little challenging with no sidewalks and road shoulders full of snow banks but the traffic was light and courteous.

It felt good. It’s the first long run I’ve done without my training buddies, my good friend Tim and his daughter Mackenzie, and I look forward to running with them again in two weeks. (I’m traveling for work next weekend so will have to really run on my own for the first time. 14 miles somewhere in Manhattan. Anyone know a good route in the park?)

Garmin data is here. (I was getting bogus heart rate data most of the run. I think that means there’s something wrong with my chest strap transmitter or the Garmin unit itself…hopefully not something wrong with my heart. I’m not that good an athlete.)

Another 12 miles with Team Williams

It was 26 degrees today (at the start anyway, it was probably less than that 2 hours later when we finished) but at least it was clear. We unanimously decided we prefer 26 and clear to 38 and rainy! And while some people would consider 26 balmy (a friend ran yesterday morning when the wind chill was 6 degrees) we pretty much had the trail to ourselves.

Conversation topics ranged from our preferred training conditions, bike trainers, and why Glen wore sunglasses, to business marketing ideas and the relative benefits of mid-trail modified Tai chi for an audience of goats.

It was a good run for me. I felt good even though it’s the first long run we’ve done under the 10min/mile average. Mackenzie was especially stalwart, having not run in 10 days and missing last week’s “recovery’ 10 miles.

Activity details here.

The post-run photo is becoming a fun “thing” so I’ll keep posting them, to liven-up my dry blog entries if nothing else.

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12 more miles with Tim and MJ

One nice thing about training in the cold is the B&A Trail is a lot less crowded. This stands to reason: the sane people not only have no need to prove to anyone they can run/walk/skip/ride/amble in the cold, but they also know to simply avoid the crazy people who do.

Cold and clear and hard. This is my first ever run on the B&A. I’ve biked on it some, but it’s nice to be able to move slower and actually see what’s around you. On the bike I end up so busy concentrating on staying on Tim’s wheel and navigating around other trail users that I don’t get to see much of the scenery. I also never noticed just how long and steep the hill is that leads from the parking lot to the trail head. Pushing up that half-mile hill right out of the starting blocks, before I’m warmed up and comfortable, is…well, uncomfortable. (One of the reasons for my sub-mediocre endurance athleteness is that I don’t suffer well. Sure, spin me around in an airplane, turn me green in an Atlantic Ocean gale, or ask me to eat the same thing for lunch for a year and I’m fine. Actually with aplomb, as I’ve been told. But push me into the red-zone during a long training session and I’ll get quiet and really, really want to stop.)

Highlights included finding two lacrosse balls, separately (which kept me entertained for quite a while), the new sport of the “bamboo javelin toss” coming to a winter Olympics near you, and a very brief juggling exhibition consisting of lacrosse balls and a basketball. I eventually donated the lacrosse balls to the Williams family sports equipment inventory and no, I did not carry the basketball with me during the run…it was left where I found it.

Activity stats from my Garmin

To quote Mackenzie, “It looks like Glen gained ten pounds on the run.” It’s the camera adding weight, I swear.

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12 miles with Tim and Mackenzie

This was a satisfying run to finish. Cold, rainy, grey weather made the motivation hard to find. (I found mine hiding behind a chain link fence; my motivation isn’t that bright.) Starting at City Dock, we went out to Greenbury Point and back. We were all surprised by the number of dog walkers and families we passed on the Greenbury loop. The cold rain and muddy track would have made me go elsewhere if I was just looking for a nice place for an afternoon walk.

I feel pretty good right now, except for my all of my legs, back, shoulders, torso, and head.

Stats and track here.

To celebrate the event, and provide some evidence of our hard-coreness, here’s the post-training mugshot.

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The plan

Tim picked out what I think is a great plan. It’s not too high-mileage and has track and tempo workouts included. It won’t be his first, he’s done three others, but it will be a first for Mackenzie and me.

Take a look at the source here: http://www.marathon-training-program.com/three-day-program-finish.html

Editors note: I’ve just copied the content here for easy reference. -gb

The Finish with FIRST Training Program is designed for runners looking to complete their first marathon.

The Finish with FIRST training program below includes weekly long runs starting at 8 miles and gradually increasing to 20 miles three weeks before the marathon date.

Previous FIRST marathon training results indicate that runners are able to run a successful marathon running only 3 days a week, following a specific training plan, and cross-training. This training program has produced good results with Key Run #1 run on Tuesday, Key Run #2 run on Thursday and the long run completed on the weekend. Runners can do the three key workouts in any order throughout the week; however, you need to allow at least one day between the key workouts. Runners are encouraged to either cross-train or complete easy runs on other days of the week.

Pacing is a crucial component to this training program. From our running experience and previous research, it appears that training intensity is the most important factor for improving the physiological processes that determine running performance. The paces in training program are based on current best 10K RACE pace.

For Key Run #1, the pace is faster than your current 10K pace. For example, a 45 minute 10K run averages 7:15 / mile during the 10K race. For Key Run #1, the pace averages 45 seconds per mile faster than 10K race pace. In this case, 6:30 / mile (7:15 – 0:45 = 6:30/mile) pace for the given distance. A 400m repeat would be run in 1:37 while an 800m repeat would be run in 3:15, for example. The amount of rest/recovery interval (RI) between repeats is indicated in parentheses and may be a timed rest/recovery interval or distance that you walk/jog.

For Key Run #2, the pace is slightly slower than 10K race pace but faster than average training pace. This pace is referred to as “tempo” or “threshold” pace. Using the 45 minute 10K time as an example, the tempo pace for Key Run #2 is 15 to 30 seconds slower than race pace or 7:30 – 7:45 / mile.

For Key Run #3, the pace is determined by your Planned Marathon Pace ( PMP = 10K pace plus 45 seconds). For the 45 minute 10K performer, PMP = 8:00 /mile pace (7:15 plus 45 seconds).

FIRST Marathon Training Program Sample Week

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cross-train or Easy Run Key Run #1 Cross-train
30 – 45 min.
Key Run #2 Off Key Run #3 Cross-train 30 -45 min.
Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
18 10 minute warm-up

6 x (1 minute fast then 3 min. easy)

10 minute cool-down

2 miles easy,

2 miles @ Tempo pace

2 miles easy

Distance: 8 miles

Pace: PMP + 30 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
17 13 minute warm-up

6 x (1 minute fast then 2 min. easy)

13 minute cool-down

2 miles easy,

2 miles @ Tempo pace

2 miles easy

Distance: 9 miles

Pace: PMP + 15 sec. / mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
16 10 minute warm-up

4 x (3 minute fast then 3 min. easy)

10 minute cool-down

2 miles easy,

3 miles @ Tempo pace

1 miles easy

Distance: 10 miles

Pace: PMP + 30 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
15 10-20 minute warm-up

12 x 400 (90 sec. RI)

10 minute cool-down

1 mile easy

4 mile run @ Tempo pace

1 mile easy

Distance: 11 miles

Pace: PMP + 45 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
14 10-20 minute warm-up

6 x 800m (90 sec. RI)

10 minute cool-down

5 miles @ Tempo pace Distance: 12 miles

Pace: PMP + 45-60 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
13 10-20 minute warm-up

3 x 1600m (3 min. RI)

10 minute cool-down

2 miles easy,

3 miles @ Tempo pace

2 miles easy

Distance: 10 miles

Pace: PMP + 45-60 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
12 10-20 minute warm-up

5 x 1K (400m RI)

10 minute cool-down

1 mile easy

4 miles @ Tempo pace

1 mile easy

Distance: 12 miles

Pace: PMP + 45-60 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
11 10-20 minute warm-up

5 x (2 min. fast / 2 min. easy)

10 minute cool-down

1 mile easy

7 miles @ Tempo pace

Distance: 13 miles

Pace: PMP + 15 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
10 10-20 minute warm-up

4 x 800m ( 1:30 RI)

10 minute cool-down

1 mile easy

5 mile run @ Tempo pace

Distance: 14 miles

Pace: PMP + 30 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
9 10-20 minute warm-up

2 x (4 x 400) (1:30 RI)
(2:30 RI between sets)

10 minute cool-down

8 miles

10K pace + 40 sec.

Distance: 12 miles

Pace: PMP + 20 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
8 10-20 minute warm-up

1 mile (400m RI), 2 miles (800m RI), 2 x 800 (400m RI)

10 minute cool-down

2 miles easy,

3 miles @ Tempo pace

2 miles easy

Distance: 16 miles

Pace: PMP + 30-45 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
7 10-20 minute warm-up

1K, 2K, 1K, 1K (400m RI)

10 minute cool-down

9 miles

10K pace + 40 sec.

Distance: 13 miles

Pace: PMP + 10 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
6 10-20 minute warm-up

3 x 1600m (400m RI)

10 minute cool-down

1 mile easy

4 miles @ Tempo pace

1 mile easy

Distance: 18 miles

Pace: PMP + 30 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
5 10-20 minute warm-up

10 x 400 (400m RI)

10 minute cool-down

1 mile easy

5 mile run @ Tempo pace

Distance: 10 miles

Pace: PMP

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
4 10-20 minute warm-up

5 x (2 min. fast / 2 min. easy)

10 minute cool-down

8 miles

10K pace + 40 sec.

Distance: 20 miles

Pace: PMP +30 sec./mile

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
3 10-20 minute warm-up

2 x 2 mile (400m RI)

10 minute cool-down

1 mile easy

5 mile run @ Tempo pace

Distance: 13 miles

Pace: PMP

Weeks to Go Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
2 10-20 minute warm-up

5 x 1K (400m RI)

10 minute cool-down

2 miles easy,

3 miles @ Tempo pace

1 mile easy

Distance: 8 – 10 miles

Pace: PMP

Race Week Key Run Workout #1 Key Run Workout #2 Key Run Workout #3
1 10-20 minute warm-up

6 x 400 (400m RI)

10 minute cool-down

3 mile run @ PMP Marathon Day

Distance: 26.2miles

Pace: Marathon Pace

Charlottesville, here we come

With the success (read: my back hasn’t stopped me) of our 10k effort, we’ve decided to target the Charlottesville Marathon on April 9th, 2011. Tim has done this one before, and the associated Half, so there’s some familiarity. It’s supposed to be a very scenic route. I think what that means is: ignore the “rolling” hills you’re trying to run and distract yourself with the bucolic vistas. Hey, works for me.