VT Dad’s fight vs. inertia & flab

Tonight was absolutely gorgeous, about 60F, 16C.  I wanted to go for a short run around my neighborhood.  As I started getting my gear on, my dog Mookie, began whimpering, and whining.  He wanted to go out and run with me badly, so I took him out with me.  During my 20 minute run I only saw two cars, so for most of my run Mookie was running free.  I ran my first mile in 9:09.  Mookie was dragging by mile 2, he’s definitely been cheating on his wind sprints.  My one was a relaxing one, and it’s now time to rest and relax before I attempt to run to work tomorrow (7.3 miles) in under an hour.

I’ve been watching the basketball and hockey playoffs, late into the night, so I’ve had only mixed success getting up for early morning runs.  Today I was unsuccessful, so I hoped to run in the afternoon, but my youngest daughter wanted some daddy time, so we went on a 4 mile bike ride with her along Lake Champlain.  It was beautiful.  Part of the ride was along the marathon course, so I thought some about the race, while enjoying a picture perfect afternoon.  I waited until late night to go for my interval run.

It was fabulous temperature for a run, 62F, 16C but a little windy.  Again I was happy with my first mile, clocking a 9:41.  I then began my biggest challenge, a 2K interval which included a 1K hill.  My goal was to run a sub10:00.  My best split for this interval was a 10:02.  I pushed myself, establishing a solid cadence on the flat, and trying to maintain that cadence on the hill.  I was giving it everything I had, and was pushing myself to the limit.  I reached the end of the interval, and my watch said 10:04…. arrgh.  This was only my first of 4 intervals.  I had to regroup.  I struggled on the next interval, a 1 mile interval.  I managed to regroup, and finished strong with solid 1K and 800m intervals.

I’ll have one more crack in a week to break 10:00 for this interval.  I only have 4 key runs until the marathon 5/24: a 7.3 mile tempo run on Friday, a 13 mile long run Sunday, an 8 mile regular run Tuesday, and my intervals next Wednesday.

This morning was another ideal day for a run.  It was 38F, 3C sunny, and calm when I set out for my run. Right now I am focusing on trying to get my first mile pace between 9:20 and 9:45.  Today I did a pretty god job of that, clocking a 9:49.  I ran one of my favorite base runs, a 7.6 mile run that has 2 long, challenging hills.  As I approached the halfway point of my run, I targeted 35 minutes for the first half, and trying to run my return leg in a negative split.  I reached the turnaround point in 35:17, and focused on my return trip.  I worked hard on each segment, and brought my inbound leg home 42 seconds faster, attaining a negative split, and finishing my run in less than 70 minutes.

I had a frustrating past 2 weeks.  I’ve been dodging a cold, and now am worried that I’ve lost all of my fitness gains that allowed me to set PRs and improve my times from past years.  With 2 weeks before the marathon it’s time for me to taper, but I still need to find out some answers about my fitness level.  I also want to get into a routine of going to bed early, and doing all my runs before work.  The marathon starts at 8:00. My schedule for the coming week is as follows:

Proprioceptive Cue:  Axle Between the Knees
Monday: 5 Mile Base Run, concentrating on Form Goal Pace: 10.00
Tuesday: 8 Mile Base Run & Drills.  Try and hit first mile @ 9:20, then run next 7 miles between 8:56 and 9:07 pace.  2×20 seconds of high knees and bounding.
Wednesday:  Mixed Intervals: 1.5 mile warmup and cool down.  2K shooting to break 10:00 up the hill.  90 second active recovery.  1 mile back down the hill.  90 second active recovery.  1K @ 5K pace 4:56 goal.  90 second active recovery.  800m @ 3K pace 3:46 goal.
Thursday: Recovery Run: 2-6 miles @ Recovery Pace.
Friday: Tempo Run to Work.  See if I can run the 7.3 miles to work in less than 1 hour.  Hope to hitch a ride back, or run at recovery pace home.
Saturday: Off
Sunday: Long Run: 13 miles, goal: 2:05.

Today is 2 weeks before the marathon, and I was scheduled to run 16 miles, with the middle 12 at my marathon goal pace: 8:56.  It was a pretty gross weather when I finally set off to run 47F, 8C, overcast and cloudy.  I deliberated about what to where, and chose shorts, a long sleeve top, my hat and gloves.  I deliberated trying a run from home that I had just mapped, or running from my club along the Burlington Bike Path where most of my miles would be measured.  I decided to go from home, and set off out the dirt road.   The first section of my run, I usually incorporate when running a 13 mile loop.  

I enjoy the run, there are 2 tough hills at mile 1.5, and 6.  My goal was to get to 6.2 miles in sub 1 hour, and I was right there in 59 minutes.  According to my map at ~6.8 miles I would hit a road or a path that would take me to an intersection I was familiar with, and from there I’d have 8 more miles to run home.  I never saw the connecting road.  I tried what I thought it was, but I was only on a driveway, and it disappeared.  I cut across a swampy field to enter a development, and found my way to a bike path, where I meandered back to where I was supposed to be.  Frustrated by the unexpected detour, and uncertain how much I had added to my run, and unhappy by how long it took me to reach my current position, I panicked. I was uncertain if I could make home, so I called for my wife, and had her meet me along my route.  By time we rendezvoused, I was still 5 miles from home, and was running out of energy.

Arrgh, nothing like seeds of doubt 2 weeks before my race.

This morning I decided to start small, and see how I felt.  I went out with an early morning run with my dog Mookie.  It was a glorious morning, 58F, 14C, and we just went for a short run around the fields near our house.  I hope that I still feel good tonight, and if I do, I’ll go for another run of about 10 miles.

Argh, I’m frustrated, as I’ve been forced to rest for 2 days while trying to kick a cold. I want to get out and run, but I need to allow my resperatory system to recover.  My run on Monday may have been 1 step forwards, and 2 steps back.  I hope to be back at it by Friday.

Today, I deliberated as I listened to my body wether I should run today or not.  After running Saturday, my throat was sore.  It still was sore Sunday, and into Monday.  By Monday afternoon, my throat felt better, although my nose was running like a faucet.  I chose to attempt my mixed interval run.  The weather was fabulous for a run, mild breeze and 68F, 20C.  It was a demanding run: Hard 3K, 2K, 1K, and 800m all with only 2 minutes of active recovery.  I wasn’t particular happy with my times, but I worked hard, so I was happy with my effort.  Hopefully I can get enough rest tonight, so that I can go for a 10 mile run tomorrow.

This past week was a rough one for me.  I failed to run when I had a chance, and couldn’t find time to run on other days.  Finally, after an afternoon nap on Saturday I got in 10 miles, but I wasn’t listening to my body.  I rarely take afternoon naps, and returned from my with a sore throat.  My throat killed me Saturday PM, and all day Sunday, so I chose not to run on Sunday.  I really want to put in a heavy running week this week before beginning a 2 week taper.

My schedule for the coming week is as follows:
Proprioceptive Cue:  Feeling Symmetry
Monday: Mixed Intervals: 1 mile warmup and cool down.  3K@1/2 marathon pace, followed by 2 minutes of active recovery.  2K@10K pace, followed by 2 minutes of active recovery.  1K@5K pace, followed by 2 minutes of active recovery.  800m@3K pace.
Tuesday: Base Run& Drills: 10 miles@ base pace. 2X20 seconds of 1 legged hops and steep hill sprints
Wednesday: Tempo Run@ 1/2 Marathon Pace: 2 Miles warmup and cool down.  8.5 miles@ 1/2 marathon pace.
Thursday: Recovery Run: 2-6 miles @ Recovery Pace
Friday: 14 miles to work at base pace. 7 miles back from work at recovery pace.
Saturday: Recovery Run: 2-6 miles@ Recovery Pace
Sunday: Mixed Intervals: 1 mile warmup and cool down.  3K@1/2 marathon pace, followed by 2 minutes of active recovery.  2K@10K pace, followed by 2 minutes of active recovery.  1K@5K pace, followed by 2 minutes of active recovery.  800m@3K pace.

I don’t know why, but throughout the week I couldn’t find the time in my schedule or desire to train.  One thing led to another, and I came up with a variety of excuses.  Today was an awesome day for a run, and after an afternoon nap I celebrated with a run.  It was 60F, 16C with a light breeze when I set out.  I chose a route of nearly 10 miles, with 1/3 of those miles along the Winooski River.  Nothing about my run was special, just a long steady run.  It was good to shake off the cob webs, and get a solid run it.