Pheidippides’s BodyBlog

until the California International Marathon, my first marathon.

Today I did my last long run.  About 11 miles, 9 of it timed.  I ran with my running group, sort of. I started with the fast group, which was chugging along at about 8 min/mile pace.  It felt O.K., and I was feeling pretty good, until I heard someone ask when they were going to get going.  Then they started talking back and forth about what their marathon pace was going to be, and I heard numbers like 6:20 and 6:30, and I realized, at that point, that I was with the wrong group.  So, after a couple of miles, they took off at THEIR goal marathon pace, leaving me to keep my own pace.

I did pretty well.  Overall, I ran 9 miles in 1:08:22, a 7:35 pace, and for the last 4.5 miles I managed to keep up a 7:18 pace.  Since my goal marathon is (maybe) 7:38 pace (that’s what I need to do to run the marathon in 3:20), that was faster than necessary.  It felt pretty good, but it’s still not clear whether I’ll be able to hold that pace beyond 18-20 miles.

I’m still undecided about whether to go for 3:20, or to be more cautious and stick with the 3:30 pace group (8 min pace) for most of the race.  Aerobically, I can handle a 3:20 pace fine, but my legs tend to get really heavy late in a long race.  I’ll see how I feel later this week.

The forecast for next Sunday, for what it’s worth so far out, is 42 degree low and sunny.  That would be ideal — the temperature would be in the 40s at the start of the race and would get up into the mid-50s by the end of the race.

On another note, I bought another bodyfat scale so I can more accurately measure my weight loss progress AND keep track of bodyfat percentage (assuming this scale works, an assumption never really verified by my experience with the last scale).

So, the plan for this week:  Eat well, but not too much.  Lay off alcohol and junk.  Keep the weight down, but don’t really diet this week.  Run light mileage, but do a little bit of fast running.  Stay off my feet and get to the starting line with healthy, fresh legs.  Only 7 days to go.

Yesterday I ran 7.8 miles, most of it at a very easy/recovery pace but with an interval session of 4x 1/2 mile thrown in.

Although the total interval  mileage wasn’t very much, I ran the intervals at a consistently faster pace than ever before:  3:05, 3:07, 3:06, 3:07.  That’s a pace of 6:10 to 6:14.  The pace felt hard and fast, faster than what I usually run during interval workouts.  Taking into account that a half mile is just a bit longer than 800 meters, it was a significantly faster pace than what I averaged during my last interval session with my running group last week (although that was a much longer interval session), when I averaged about 6:30 pace, although over 10 intervals as opposed to four.

I didn’t run any more than that, because with only nine days to go to the marathon I’m not going to be able to reap any fitness benefits from a lot of faster running, and the risk of injury outweighed the possible benefit.  I’m confident now that I have the aerobic fitness level needed to run a 3:20 or better marathon, but I doubt that I have the stamina to do so, so I’m waffling between trying to start with the 3:20 pace group or the 3:30 pace group.  I’m leaning toward starting with the 3:30 pace group and then trying to speed it up a bit over the last ten miles.  The one thing I really don’t want to do is go out too fast and have my legs die on me over the last eight miles.

So far this week: 15.8 miles.  I may run just a bit today and will probably run about 7 or 8 miles tomorrow, to get my weekly total up to about 25.  Next week my running before the marathon will consist of short, mostly easy runs with a few short speed intervals to maintain comfort with speed before the race.

I’ve started strength training again, even before the start of the marathon, as part of my new fitness program.  Nothing heavy, just pushups and dumbbell curls so far.

Had a great thanksgiving with family yesterday, with lots of opportunities to think about the many things I have to be thankful for, a great family being the most important.  Needless to say, it was a day of a lot of very good eating.  Among the many things I have to be thankful for is the fact that it finally came to an end.  Back to the diet!

Yesterday morning I had planned to run a 5K.  I signed up, but I decided to run with my wife and kids rather than press on to the front and try to set a PR.  So my time was a bit slower than before — just under 35 minutes, as opposed to the hoped-for sub-20.  The turnout at this race (Run for the Hungry) was amazing — somewhere in the neighborhood of 30,000, and the streets were packed.  Unless you started right at the front you were not going to get an especially good time because the crowds were so thick.  I ran with my daughter (10) and one son (7) for about a mile, but when my son started to tire he dropped back and joined his twin brother, who was running with my wife.  My daughter and I pressed on, and she ran the entire way.  The crowd thinned a bit at the end, allowing us to pick up the pace a bit more.  We ran the first mile in over 13 minutes, and I’m guessing we ran the last mile in under 10 minutes, so she did decently for someone who’s never run that far continuously before.  I may try to get her out to more races in the future.

So now there are nine days to go until the marathon.  I need to get in just a little more fast running and a little more marathon pace running, but only modest overall miles.   It is essential that my legs have to be fresh when the race starts. Since I skipped my running group’s interval  workout on Tuesday, and didn’t run the 5K, and will need to do an interval workout today or tomorrow and then do a moderate run of 60 to 70 minutes on Sunday.  From then on it will be mostly easy, minimal mileage running until the marathon.

As part of my new training regimen I’ve started doing some curls and pushups.  I’m doing limited reps right now to get my body re-accustomed to the exercises while trying to avoid any kind of strains or pulls.  I can’t afford to get any kind of injury before the marathon.

Even though I have two weeks to go to the marathon, I’ve decided to start my next fitness program.  It’s keyed toward getting my body more beach-worthy for our vacation to Hawaii in February.

The basic goal is to get my weight down to 162 pounds by February 15 and to significantly improve tone and muscle definition.  I haven’t weighed that little since college, if then, so I’m not exactly sure what to expect.  I may look like a stick when I’m done, but I doubt it.  I think I’m carrying enough extra weight around the middle that I can lose ten pounds without missing it.

The components of the program will be diet, running and supplemental aerobic exercise, and modest strength training.

Diet:  Cut way back on snacks, portions, late night eating, and drinking.  Monitor overall calorie consumption per day so I can average a 500 per day calorie deficit and lose about a pound a week. Record what I eat on a food log..

Aerobic exercise:  After the marathon I may cut back on running a little to give my Achilles tendon some time to get healthier — I may cut back to about 25 miles per week for a little while, and get into the gym to do some swimming, elliptical machine, and stationary bike.

Strength training:  Strength training will have the limited purpose of trying to preserve muscle and enhance definition while I lose weight.  I have no plan to pack on muscle while I’m dieting; that’s not going to happen.  I plan to do most of this training at home, doing crunches, pushups, and various dumbbell exercises such as curls.

Recording:  I’ll be logging my exercise, daily food intake, and body measurements.  I plan to take pictures to record my progress, such as it is, too.

My first day was successful — yesterday I measured 175 on the scale, and today I was 172.  I managed to do that just be cutting back on all the snacking and overeating I was doing and ridding myself of some bloat.  The real weight loss starts now — 10 pounds to go in 12 weeks.

Back to the marathon — I will try to run today, a short run of less than 6 miles, probably.  Thanksgiving morning is the 5K.  My family will probably walk it while I try to beat my PR of 20:04.  It may be difficult to do.  Over 10,000 people participate in this race, and it is so crowded that some say it’s not ideal for getting your PR.  On the other hand, it’s a fast course, and the weather should be perfect — sunny but cold (cold for Sacramento, that is — probably high 40s by the start of the race).

Interestingly, I measured my resting heart rate this morning in bed at 45 bpm — that’s the slowest I can EVER recall it being.  My aerobic fitness right now is probably about as good as it’s ever been  - I just hope it translates into a decent marathon showing.

With two weeks to go to the marathon and my taper underway, I ran a "short" long run today of 12 miles.  Not counting two miles of warmup and cooldown, I ran a ten mile main set, the first five miles in 42:01 (8:24 min/mile pace) and the second five miles in 37:21 (7:28 pace).  The goal was the run the second half at a sub-marathon goal pace (7:38 min/mile), so I succeeded at that.  But it was hard to imagine at the end of it being able to sustain a 7:38 pace for 26 miles.  We’ll have to see.

I finished this week with 31.5 miles.  I’ll target running about 25-28 miles this coming week, and fewer than that the week of the marathon.  With that mileage I need to run a fair number of miles at better than marathon pace to make sure I stay sharp.

Although the day started off a bit chilly, around 40 degrees and misty around the river when I started at 7 a.m., it warmed up quickly.  It was a beautiful day today, high in the mid to high 60s and sunny.  Got to love California!

15 days to go to the marathon.  Since my interval session on Tuesday I’ve run two more times — 6.5 miles on Wednesday afternoon, and 5 miles yesterday at twilight.  So that’s 19.5 miles so far this week.  I may run just a bit today, and then I’ll run 12 plus miles tomorrow, my longest run until the marathon.

Yesterday was an easy run, although I ran about 400 yards or so at near 5K pace or thereabouts.  Wednesday’s run was meant to be easy, but I was feeling good so I picked up the pace a bit, running about 3 miles of the 6.5 at not much more than goal marathon pace — about 7:44 average.

The goal tomorrow is to run maybe 13 miles, with about 5 miles at goal marathon pace.  I may try for a bit faster than that — maybe 7:30 or a bit better.  I need to push at least a little bit to make sure I stay sharp even while I’m in taper mode.

The CIM marathon is full now, with over 6000 entered, so it will be a crowded scene at the start.  There will be pace groups for 3:10, 3:15, and 3:20, and I’m going to start with the 3:20 group.  If, halfway through the race, I feel like I can go faster than that, I may try, but it makes sense to be a little cautious.  Based upon my race results (not counting Clarksburg, which I mishandled), I should be able to manage a 7:38 pace.

My weight dipped a bit yesterday to about 173, which was good.  I’m going to continue to try to be careful and get it down just a bit more so I’m not heavy at race time.

I may be getting out of my running doldrums.  I had a good interval workout last night with my running group, and my Achilles tendon doesn’t feel too bad afterward.

The workout was 10 x 800 meters, with recovery runs in between of 200 meters lasting an average of about 2 minutes.  I started the first two in 3:23, 3:26, and the last two  in 3:09, 3:06.  In between I ran six intervals, the slowest at 3:20 and the fastest at 3:08.  My goal was to run the intervals in 3:20 or better, although I wanted to start slow to avoid injury.  So it was a success.  According to RunnersWorld expert Bart Yasso, the ability to run 10 times 800, with each interval at 3:20 or better, corresponds to an aerobic ability to run a 3:20 marathon, so in terms of aerobic ability I’m there (since 3:20 is my goal).  The question remains stamina.  During my nearly 12 weeks of training I have never achieved the weekly mileage I had hoped to reach, with my best weeks topping out a bit over 40 miles.  That’s a lot less than the miles reached by some of the others in my running group, who are logging 60 to 70 miles per week.

Only 18 days to go.  I’m going to try to run again today and two more times before another moderate long run (13 miles or so) on Sunday, hopefully getting mileage up to the mid-30s this week, getting down to low 20s or so the following week, and lower during marathon week.

Bad news: I’ve put on weight, so I’m immediately going to try to eat better and get back down to 171.  I’m up to about 174-175, depending upon when I weigh myself.

Before the marathon.  I’m in the home stretch and I am definitely tapering.

I ran a moderate long run on Sunday — 13 miles.  Overall pace 8:16 min/mile.  Not including 3 miles of warmup and cooldown, I ran at 7:59 pace, with four miles of that at about 7:30 pace or better (goal marathon pace).  I felt better than I have on other recent runs.

Still some soreness in the Achilles tendon. I have to be careful, avoid unnecessary (read: all) speed work, concentrate on easy runs, one more moderate long run, and a few tempo runs, with just enough mileage to get me to the starting line in good feeling fit and sharp.

Resting heart rate this a.m. was 49, which is good.  Bad news is my weight was 176.  Part of that’s from having a full belly after last’s night’s pizza party for my daughter’s soccer team, but even discounting that I’ve definitely gained weight during my marathon training.  I’m eating with no sense of responsibility whatsoever.  It’s no wonder I feel heavier on my feet than I did a month ago — I AM heavier on my feet.

So, starting now, I’m going to concentrate on eating a lot better, eliminating the snack food, the extra portions, and cutting back on the drinks.  My goal is to get back to 172 by Dec. 1, six days before the marathon.  I think I can do it.

We are planning to go to Hawaii in February, so once the marathon is over I’m going to start an immediate lose weight and gain definition  program.  But that’s then.  For now, I’ve got to get to the marathon starting line.

I seem to have a big case of the blahs in my running right now.  I ran today for the first time since my 30K on Sunday, and I ran with a noticeable lack of pep and a lot of stiffness in my legs.  I also have some lingering soreness in my Achilles tendon, which has me worried.  It’s only a little over 3 weeks until the marathon now, but I’m a bit worried about my ability to get my legs in good shape to the starting line.  It could be that my body is reacting to something unfamiliar; it’s been subjected to a sustained vigorous marathon training program now for nearly 11 weeks, and I sense a little rebellion.  I just have to get myself, mind, body, and soul, to December 7, as healthy as possible, and see what happens.

In the meantime, there is still some running to do, although I probably can afford, and may have no choice but, to start ramping down the mileage.  My 6 mile run today was no great shakes, but I still averaged a pace of about 8:33 min/mile overall. I need to run at least 8 miles between now and Sunday, and then 12 miles on Sunday.  That will probably seem easy after my forced march in Clarksburg last Sunday.

4 weeks to go before the California International Marathon.  My goal of getting a Boston Marathon-qualifying time of 3:20 is looking a bit tougher after my washout in the 30K race yesterday.  My legs turned to lead in the last 4 miles and I fell way off the pace.  My ability to hold marathon pace after the mid-point of the marathon is very much in question.

The other thing that casts some doubt is the pain in my Achilles tendon, which has returned.  It’s not as bad as it was a year ago, but it’s not great.  I am definitely going to have to scale back some running.  The question is whether scaling back speed work and long runs will be enough to prevent further injury and get me through the marathon.  I’m going to try it.  Based on all the training calculators I’ve seen, my 1:33:15 half marathon a month ago translates to a marathon well under 3:20, so I should have the basic ability to achieve my goal right now.  The key now is to get myself to the starting line well rested, well nourished, and with fresh, strong legs.  Once I start, I have to pace myself conservatively.  I will probably try hitching a ride with the 3:20 pace group, which will make things much easier.  That will mean running the entire race at approximately a 7:38 min/mile pace.

So between now and Dec. 7, my best strategy is probably to stop trying to run faster, and instead concentrate on maintaining current fitness level and getting as strong and healthy as I can.  I wouldn’t get much faster anyway in only 4 weeks, even if did a lot of intervals and tempo runs.

I will try to run about 35 miles this week, with a long run this weekend of somewhere around 12 to 13 miles, but probably not more than that.  If I run 4 times, with 2 eight mile runs, one six mile run, and one  13 mile run, I will reach my goal.  I will probably take today off, and I probably will not do interval workout with my running group tomorrow (I think it would just kill my Achilles tendon).