Striding Through

Because a life well lived always finds the right pace

Tag Archives: recovery

2012 in review and the road ahead in 2013

With yesterday’s little 45 minute spin workout on the trainer I put the wraps on an interesting 2012. I ended up with the lowest total run mileage in quite a while with just over 1300 for the year. But I also cycled over 800 miles and swam 22.5 miles. Some of the decrease in run mileage is attributable to a couple of nagging injuries in the early part of 2012, and some of it is due to introducing more intense bike training during the summer when I was training for the 2XRip Duathlon. Nonetheless when it came time to run the Chicago Marathon in the fall, I was ready; if anything I felt like the varied training brought me to the windy city stronger than I had been in a long time.

Lesson to be learned from it? I think so. Clearly varying my training is something that works for me. Biking in particularly keeps my cardiovascular strength at a high-performing level while easing some of the stress on my joints, especially the knees. Even now as I start on a Hansons program in preparation for Boston, I plan to leave a little room for the bike. I am also considering getting back in the pool, if I can fit it into my busy schedule. Cross-training is an essential part of my training, and besides, I haven’t ruled out another duathlon or maybe even an Olympic triathlon someday.

One of the more disappointing aspects of 2012 was the lack of any new PRs. That is, of course, except for the automatic PR earned at my debut duathlon. I thought Chicago for sure would be that kind of a day and I felt fantastic during the race, but at the finish I found myself two seconds shy of the marathon PR I set in 2010 at Boston. Still the fact that I cruised so easily to that result at Chicago leaves me encouraged that with solid, consistent training I can get that time down at Boston in 2013.

I’m now into the fourth week of the Hansons program and feeling pretty good. The first five miles of 2013 are now in the books so I am clearly off and running towards this year’s goals, which include the following:

  • Successfully complete the Hansons plan this spring and stay healthy
  • Boston and a new marathon PR (aggressive goal is 3:10, PR to beat is 3:20:41)
  • Make sure to allow myself proper recovery time after goal races (not always easy)
  • Sub-90 minute half marathon
  • Sub-19 5k race
  • At least one multisport event
  • Marine Corps Marathon? I’m thinking about it
  • Win my club’s summer racing series for my age group (finished 3rd in 2012)

I may add more goals later as the year progresses. Happy New Year to all and let the chase begin! 🙂

I’ll be home for Christmas…and training

With my recent offseason break, followed by a frustrating foray back into racing at the Gar Williams Half Marathon at Carderock this past weekend, it’s time to put a wrap on 2012. Gar Williams wasn’t the way I wanted to end the year, that’s for sure. It was supposed to be just a training run at far less than full intensity, given I was just ramping back up to running. On top of that the C&O Towpath, on which this entire race was run, was muddy and slippery after a night of hard rain. But when the horn sounded I foolishly took off as if I was in top form. Needless to say I couldn’t maintain anything close to that pace and even bonked at around 10 miles, sheepishly slogging home the final 5k at around 9:00/mile pace, dropping from 19th overall to 29th, and finishing in 1:39:36, or about 8 minutes slower than I ran at Philadelphia just three weeks ago. So what did I learn from the experience? Well, first of all, that you can lose a lot of fitness even over a short break. Second, not to be an idiot and run as if you are in peak condition when you are not. Third, it is possible to crash and burn in a half marathon the same way as a marathon if you are not properly trained. And fourth, running a race that long isn’t worth the post-race recovery issues if you don’t approach the race properly and/or fail to stick to the plan for the day. So now I go through a few days of recovery and rehab, mainly because my right calf is still screaming at me, hoping that I will be able to start marathon training as scheduled next week. Most likely I will be fine for that goal, but it has been a humbling couple of days.

So about that training. I’m looking to get into it, and for this cycle I am actually going to try following somebody’s else’s instead of using my own home-brew method. Doing my own thing hasn’t been bad; it has, after all brought me across 9 marathon finish lines. But there is a nagging feeling I can do better. The McMillan pace conversion table, for example, shows that based on my times at shorter distances, I should be able to run around a 3:10 marathon, but I never been able to crack 3:20. I have 5 results between a PR of 3:20:41 and 3:23:52, so the consistency is there, but so is the plateau. Unfortunately, high mileage plans such as Pfitzinger are not for me, though; the times I have tried to push the mileage numbers up to similar levels I have ended up injured. I need something else, something that will get me ready to run at my desired marathon pace for the whole distance while not taxing my joints too much and hopefully allow me to still squeeze at least some of the cycling and swimming I depend on for cardiovascular endurance.

Enter the Hansons Method. I had heard lots about it in the past, particularly about its “radical” cap of 16 miles on the long runs, but always thought the plan was something reserved for elites who were already super-fit and just plain genetically superior. But then last February a 40-something club teammate of mine told me he had just used the Hansons Method for a marathon and run under 3 hours for the first time. Then in the intervening time, Hansons runner Luke Humphrey published a very detailed book on the method, including why and how it works. I purchased the book about a month ago and decided maybe this was what I have needed. In particular I like their argument that while other marathon plans do a great job of getting you ready to run the first 16 miles of a marathon, theirs trains you for the last 16 miles of the race. The other key distinguishing characteristic is the amount of marathon pace running, which parallels what another club teammate advised, that for me to get better I needed “more miles and more marathon pace miles.”

So I will give the Hansons a shot.

I should be clear that despite the lower prescribed mileage numbers, this is still a pretty intensive plan, even using the “beginners” plan as I intend to do. As for why I chose beginners, my reasoning is threefold. 1) the mileage numbers correspond well to what I have been doing, offering a slight increase; 2) the plan ramps up gradually enough that I can continue to cross-train as an “optional” activity under the plan, particularly during the early weeks (1-5); and 3) there is enough flexibility built in that I can squeeze in a tuneup race or two along the way. Actually I had been planning to run about 5 races in the club series, but I am now backing off of that a bit. I think 2 races is probably the most I will do prior to Patriot’s Day in Boston.

In short, I want to give this plan a chance to really work, and that means following it as closely as I reasonably can. The early aspects actually seem a little too “easy” given my background but the plan is designed that way, so that before you know it you’ve been lured into something where you now are working really hard. By the time I hit peak I will be at probably the highest intensity I have ever been in a marathon cycle.

The 18-week plan starts next week. Until then, I just need to shut this calf muscle up.

Recovery break over, now for the pivot

After my Chicago Marathon experience last week, I returned to Virginia and took some needed time off from running. In fact, the little holiday is still going on as I will rest once more today. Over the past week I’ve been walking, getting a massage and I did a little bit of cycling in the neighborhood.

But I’m feeling the itch to get it going again. So this week I’ll start it back up, albeit slowly. 3 miles tomorrow, 5 or so on Wednesday, 7 on Friday. No speed work. And I will fall back on the bike again to maintain aerobic endurance. I’m hoping to maybe pop out a long easy ride on the road bike Saturday, 30 miles or so.

Time will tell how quickly I return to the prior training intensity. I have the Philadelphia Half Marathon awaiting as my season closing race. It will be my 4th Philly; so far I’ve done the marathon there twice, including last year, and the half there once in 2009 when I set a then-PR and qualified for NYC. I don’t think it will take much to be ready for that one, not with base marathon fitness under my belt. The biggest challenge will be to get accustomed to running a faster tempo for an extended time. So I anticipate several quality workouts to get sharper, and maybe a long run topping out at 15 miles.

After such a big target marathon race, it feels like starting a new season within the season. But if I can manage the next month properly I should be primed for a big Philly result. PR to beat is 1:29:03 and hopefully this time the standard falls!

Road to NYC, Week 8 and a Speed Bump

As previously reported, last Sunday, I ran the Wilson Bridge Half Marathon, which turned out to be much more than I had bargained for. What was supposed to be a tuneup race turned out to be one of the most punishing runs I’ve ever had, thanks to a course that had us running over rolling hills, mostly on rock-hard concrete. In the aftermath of the race I had to confront something I hadn’t felt since my very first full marathon (Philadelphia, 2006): delayed onset muscle soreness (DOMS).

So what, you might ask? We all get sore from time to time, after a hard workout or even a short, hard race. What’s the big deal? DOMS is a whole different beast than just the typical post-workout fatigue. It’s basically a thousand micro-tears in a muscle or muscle group, that collectively renders its recipient powerless to do much of anything for a few days afterwards. That’s basically what happened to me after Wilson Bridge.

The effect on my training this week, needless to say, has been profound. Whereas I figured I would bounce back quickly from a half-marathon and get right back on track within a day or two, I’m now rehabbing from what essentially, despite its fancy name, is really just another overuse injury. That means I go through the normal cycle: RICE, then gradually resuming activity and then ramping up when the symptoms clear up.

Suffice to say it’s been a very light week of “training.”

Done so far:

  • Monday – 1.25 mile walk/shuffle at lunch
  • Tuesday – 2.5 mile walk in evening, feeling a little better
  • Wednesday – 50 minutes on the elliptical
  • Thursday – 45 minute run, very slow (4.9 miles), still very sore
  • Friday – 40 minutes of swimming (3/4 mile)

And for this weekend:

  • Saturday – bike ride (distance TBD) plus maybe a short jog
  • Sunday – light run, again very easy

I’ll see how this recovery week goes; hopefully by Monday I’ll be able to start putting some more miles on and get back to normal training by mid-week. Then the next challenge will be rescheduling some of those missed workouts that had been planned for this week, most notably the 22-miler originally scheduled for tomorrow. With 46 days to go, I have time – I think.