Marathon Training

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NEED MOTIVATION TO RUN TODAY?

Summer is hot.

Okay, not the most astute comment I’ve ever made on this blog…

Yesterday was rough.  I really am tired of running in the heat and I didn’t want to go out.  Fortunately it was a bit cooler and it began sprinkling as I was running.  When it started raining, it got very humid and hard to breath and then it cooled off.  I never thought mid 80s would be considered cool, but it was nice.

Half Marathon Mama expounded on “The Voice” post I wrote on Monday.  It is so helpful knowing that others suffer with negative thoughts and how they overcome those thoughts.

This summer has brought out the negative side of me.  I think it is training for a marathon in the August heat of the South.  Also the fact I have to run in the afternoon at the hottest time of the day.

WATCH THIS 6:00 VIDEO

No, it isn’t about football, it is about determination!  It is about getting through the summer.  It is about doing more than people think or expect you can do.  Watch it before your next run, before your next workout, before you set out the door!

We all need motivation at times.  We all need to remove the negative thoughts and voices from our heads.

YOU  CAN DO MORE THAN YOU THINK YOU CAN!!!

Just do it!

 

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5.5 miles in 105 degree heat. The “wild-eyed runner”

Boy will I be glad when the Fall arrives.  Of course here in the South, it doesn’t really start getting cool until the middle to end of October.

Yesterday was another hot day.  Not too hot by the temperature, but over 105 with the heat index.

I got home from work, kissed my Lovely Wife, pet the dog, said hi to the kids and headed out for my run.  I really just wanted to run with no intentions.  I hoped to even make it up to 8 miles, but I decided to play it by ear.  Several people have died in my area from the heat and I didn’t want to be numbered with them.

So I headed out.  I tried to start slow, but ended up a bit faster than I planned.  As the run when on, I actually felt pretty good.  Even though it was hot, I didn’t stop at the top of hills or in the shade.  I just kept running.  In fact, without really trying, my pace was under 9:00 for several miles.

I guess 4 miles is where the heat really begins to affect me.  I started to feel a little tired and my legs felt a bit weak.  At 5 miles I was beginning to feel a little light headed.  So, I thought it would be best just to head home and not take a chance with the heat.  I ended up at 5.5 miles at just around a 9:00 pace for the whole run.  Not bad.

After I got back, I sat outside with “The Dog” and threw a stick, but I couldn’t last more than about 10 minutes.  I went back in and stood in the kitchen under the air vent and tried to cool off.  By the time another 10 minutes had passed, the floor in the kitchen was soaked and so was I.  It was like I had just gotten out of the pool.  When I went up to take a shower, even my Lovely Wife said I was “wild eyed”.  I guess running 5.5 miles in 105 heat will do that to you.  🙂

I’m not sure what I am doing today.  The heat continues and I haven’t done my speed workout yet for this week.  The storms on Tuesday really messed with my schedule.  I’ll probably just try to get more miles in and take it easy preparing for my (hopefully) 18 mile run on Sunday.

Thank you for reading and have an awesome weekend!!!

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More “Voices” from another run blogger!

More voices…

It is amazing how many people have had the same experiences as I in dealing with “The Voice” that continually speaks negative thoughts during a workout or run.

Another blogger, Mimi’s Getting Fit, just posted a great post talking about the same issue.  When you get a chance, go read the post and also peruse her blog, you will be inspired and motivated after you see all that she has accomplished!

Yesterday, as I sat at the Chiropractor’s office waiting to be seen, I began pondering…  “What, for me, would be the best way to stay positive about my workouts and long runs?”  Good question, I answered. 🙂

Hmmm.  What really excites me about a particular run is the feeling just after I finish.  As I sit on the back porch, throwing a stick to “The Dog” and look at the stats of my run; that is the best feeling.  It is the feeling of accomplishment.  The feeling of beating the odds.  I never thought I’d be a runner, let alone one who likes his stats!

For instance yesterday, I ran hard hill workouts in 108 heat index and humidity.  I only ran 4 miles overall, but they were good miles.  I got home, soaked in sweat, and sat outside in that same 108 heat and felt great.  The run wasn’t easy, but that feeling of accomplishment was so powerful.

I say all that to say this… Each day I am going to reach for that goal.  The goal of enjoying the results of my runs.  So when I head out to run (after getting up at 2:30 AM, working 10 hours, running to the store on the way home, then finally heading out in the summer heat to run) I am going to begin by thinking of the end.  Thinking of the point of exhilaration I experience after a good workout.  Thinking of the positive.  SILENCING THE VOICE!!!

Everyone has a reason(s) they run, workout and or exercise.  Everyone has a voice telling them at times that today just isn’t going to be a good day to go out and they need a break.

Recognize “The Voice” and defeat it with the very reason you run or exercise.  Your motivation.  For me,  it is that feeling of, “Ahhh, what a great workout” and playing with “The Dog”!!!

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More thoughts on “The Voice”… Thankfulness is the key!

Thank you everyone for such a great response to my blog post yesterday!  I had more views on my post yesterday than the day of the Boston Marathon.  It was also a great thing to see another blogger pick up where I ended and write their own story about struggling with “The Voice”.  Sarah wrote a really good post here (http://reallyarunner.wordpress.com/2013/08/05/why-blogging-is-brilliant/).  Go read it when you get a chance.

Yesterday, as I lay on the Chiropractor table waiting for him to work on my hip, I thought more about combating that voice that talks so negatively to me during my runs.  I realized that it actually begins before my run.  Mainly on my speed workout or long run days.  So I decided that I am going to begin thinking more positively about my running, especially on those days.  I am beginning by just being thankful that I can run, let alone so many miles and in the Southern heat.  I am thankful that I can go to a Chiropractor who can help me be able to run a 5K race and a 17 mile long run in the same weekend and still be able to walk.  I am thankful for my continued weight loss and keeping those 100 lbs off.  I am thankful that I am off all my prescriptions that I took for years.  I am thankful I am off my CPAP.  There are so many things that running has helped me with that I cannot even begin to list them here.

Running has changed my life.  I went to the doctor the other day for my sinus infection and my heart rate was 56!  That isn’t even one beat a second.  That reminded me of something my father used to say to me.  He said that his theory was everyones heart has a finite amount to beats for each life.  So the slower he could get his heart to beat, the longer he would live.  I don’t know if that is scientific or not, but it sounded good to me.

I am training for my marathon on September.  It is hard and not every workout will be pleasant.  However, I am going to work harder at being more positive and thankful to God for the fact I can run and I am really going to work at extinguishing that negative voice before and during my workouts.

Life is too short!  I want to make the most of all the time I have to live.  Running helps me do that!

I am thankful!

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Long run chatter. The Voice! I hate that Voice!

I was 10.25 miles into my long run.  Frankly I was surprised I made it that far, but I needed to make another 7-8 miles.  There was a lot going against me.

First, I am still not over my sinus infection.  It is better, but not gone and it hit me hard Saturday night and I woke up Sunday feeling tired and a little sick.

Then there is the 5K I ran just 24 hours before.  I ran as hard as I could and I have never been able to run the day after a 5K because my body is way too sore.

Finally had I just drank water, had some Cliff Block Chews and I ran my tenth mile way too fast.  My thoughts were, “maybe I should call it a day”.  “I still have 5 weeks before my marathon”. ” Who would criticize me for running 10 miles after such a busy weekend”.

Then my phone rang… It was my work… I had to help someone with an IT issue.  I stopped running.  I talked on the phone for 10 minutes.  In the mean time, TJ ran past me on his run and another runner ran past.  I finished the call.  I stood there thinking,  “What do I do?”  I was tired and hot.  It was getting close to 80 degrees and 90% humidity.  I was soaked.

One more mile, I decided.  I’ll run one more mile and see how I feel.  I’ll slow down a bit, try to run relaxed, not push.  After all, 11 miles is better than 10.

I finished that one mile and went for another.  I finished that and then another.  By the time I finished, I made a distance PR of 17 miles.  2 miles farther than I have ever run.  I also managed to keep an average pace of 9:15/mile.  I am so glad I didn’t give into that voice.

THAT VOICE!

I hate that voice.  It talks to me on all my long runs and hard workouts.  It is constantly telling me to give in.  Give up.  There is always tomorrow.  You are tired.  You are hot.  Today is just a bad day.

NO!

I have decided that that voice is not my friend. Yes I have to be wise and if I get hurt, I’ll know I am hurt.  But there is no way for me to run a marathon in 5 weeks if I let that voice be my friend any longer.

So I am going to work my hardest to ignore this voice and move forward.  My goal is to run this race and do my best.  However if I bring this voice along with me, I will just live in fear the whole race.  My goal for the next 5 weeks is to silence this voice and move forward confidently and wisely and make the right choices based on fact and not on “a voice”.

Today is my off day.  I have a trip to the chiropractor this afternoon and then I hope I can rest for the evening.  It was a great weekend for running and I feel much better than I did about my upcoming marathon.

Thank you all for your comments and encouragement!  I am so thankful I started this blog!!!

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Sick Daze

Okay, it seems that as soon as I committed to running the Lehigh Valley Marathon on September 8th, my life has… well fallen apart.

Maybe it is just me, but I was very sick the past two days.  I had the worse sinus infection I’ve had in years.  In fact, I don’t think I have missed a day of work since I have lost weight and stated running because of being sick.  Now…  2 days.

I just had a great run on Tuesday and now the week is gone.  Today I will run, but since we have a 5K race in the morning, I’ll have to take it easy (and since I haven’t been out of bed in 2 days).

But I am going to try my new magic weapon.  Beat root juice.  Yes it sounds disgusting, but it is loaded with nitrates and is supposed to increase endurance by up to 15%.  Well, I guess I’ll find out tomorrow.

Short post today.  Tomorrow I’ll be hangin’ with the dog and then running with TJ, RS and my friend Neill (@BigBigGeed) in the Shake and Bake 5K.

 

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Good first marathon workout

“You okay”?

I was half way through my steady state run yesterday. The heat index was 103 and I had to take a break in some shade.

“Yes – thanks” was my reply to the voice that seemed to come out of nowhere. “It’s hot out here today”, I said as I looked around to see who was talking to me. It was some nice people sitting outside on their porch. I must have looked as bad as I felt at the time. However it only took about 2 or 3 minutes to gather my composure and start back on my run.

I had been dreading this day for some time. Six weeks out from our marathon and we are now starting our workouts. TJ sent me the schedule and I had mistaken that yesterday was to be a tempo run and not a steady state run.

So, being hot out and a bit worried I wouldn’t get through, I set my iSmoothRun app and went out for my run.

Looking back on it, it wasn’t as difficult as I thought it would be. My first mile was slow as I warmed up. My achilles has been a bit sore, so I didn’t want to go too fast. After that I went straight into my steady state pace. I am supposed to keep my pace around 8:00, but with the heat, I set my app to 8:30 just to be on the easy side. I didn’t listen to my app.

Here are my splits:

Steady state splits

Steady state splits

Needless to say, I felt good about the run. It was tough, but it gave me some confidence that I can get through my workouts this summer and not pass out. 🙂

This morning I woke up with a sinus infection. That, along with only 4 hours sleep means I will have to take the day off from running today. Oh well. Better safe than sorry!!!

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I ran mile 16 – 18 yesterday!

Yesterday I continued my 15.7 mile run from Sunday.  I know, I know, yesterday was Monday, but I thought I’d do a couple easy miles to get an early start on the week.

There are no easy miles the day after a 15.7 mile run. 🙂

I did run/walk 3.25 miles.  Nothing fast other than the last quarter mile which I ran at a 7:38 pace, just to know that I could.  Anyway, my legs really did feel as they did at the end of Sunday’s run.  They were weak and tired.  I’ve heard that each run is the cumulation of your previous 2 runs put together.  And I have heard that it can take 7 – 10 days to recover from a long (or hard) workout.

In a way yesterdays run was nice.  My legs were exhausted, but I was fresh.  It was 90 degrees outside, but I had no need to push my run or do a workout or run a specific distance.  It was refreshing, except for the heat.  I need refreshing.

Today starts my workouts for the marathon.  TJ said to do the same ones we did for the half marathon that worked so well.  So I will begin my marathon workouts today with a tempo run.  I am going to try for 3 miles, but will play it by ear.  During our half marathon workouts, it was winter and 40 – 50 degrees on average.  Now it is summer and 85 – 90 degrees.  So it may be a tad harder to pull these workouts out!

Hopefully my legs will cooperate and it will be a good run.  I don’t like the torture of tempo runs, but I like the results.  My pace usually goes down 30 seconds a mile the day after.

On a side note… I was able to walk with no problems yesterday.  After my last 13 mile run my hip was so bad that I had to take 3 days off and start seeing a Chiropractor.  Yesterday I was a bit sore, but really had no issues.  I guess my Chiropractor is doing something right!   At 50 years old, I need all the help I can get.  🙂

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The most important run so far

15.7 miles.

Okay, really about 15.20 running and .50 walking.  That is what I ended up with yesterday.  There is some good and some not as good news from that run.

The good:

  • My goal was between 15 – 18 miles and I made it.
  • 13 miles were completed with a pace between 9:00 – 9:30.
  • I ran 5 mile loops for the first 10 miles and that seemed to work well for me to get some Gatorade Chews and water.
  • I can walk this morning without a limp, so my Chiropractor must be helping.

The not as good:

  • I really wanted to make 17 miles, but just couldn’t do it.
  • The Marathon is 6 weeks away and I don’t feel that I am close to 20 miles yet.
  • My hip hurt to the point that I feel it affected my run.
  • I crashed the last 1.5 miles.

Here are my thoughts:

I feel that the 5 mile loop was a key to me doing well.  I decided to run the last 7 miles at one time and just as I hit 15 miles I couldn’t do more.  I wonder if I had kept to the 5 mile loop if I would have been able to make it.

I am a little panicked about the marathon being so close and my mileage not being where I need it.  I know that when the race comes, I will be able to do more than I can just running in my neighborhood.  Also, my neighborhood is very hilly and the marathon isn’t.  Finally, it is hot and humid here, so that will be better up North in September.

Ultimately, sometimes you have to do what you don’t think you can do in order to get what you really want.  I am not worried about qualifying for Boston in this marathon.  Right now, I want to finish the race.  Who knows, it might be the perfect storm and I’ll fly through and do great.  Time will tell.

So it was a good run.  It was a PR in distance.  It was fairly easy until the last two miles.

I can’t complain.  It was a good run!  It was the most important run so far in my training.

I am thankful.

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Did running in compression socks make me dizzy?

You might be able to tell from the title of this post that it was a rough run yesterday.  I was so excited to try out my new compression socks that I got from a local retailer and see how they would help my running.  Specifically I want to try and help my legs on long runs to have better endurance.  The sales guy from the local store said these socks are made for running and specifically long distance runs like a marathon.

Here is a list of several things that may have contributed to my difficult run:

  • Hottest day of the week.  Monday it was in the high 70s and Tuesday in the low 70s.  Yesterday it was back up in the high 80s.
  • I didn’t drink as much water as usual.  I drank 64 oz of water rather than my goal of 96 oz.
  • I had a bad night sleep.  I woke up at 1:00 AM and did manage to get back to sleep, but it was not a very restful sleep.
  • Low carb eating.  I was at my lowest weight ever (176 lbs) and have eaten very few carbs.  Usually if I get below 180, I have difficult runs.

That said, I have NEVER felt as I did yesterday.  I ran a bit fast in the beginning which was not good.  Then as I hit the 3 mile mark, I got light headed and felt really strange.  It was almost like I was in a dream as I ran.  I tried to keep going and did for another half mile, but I got weak and really tired, so I gave up on the run at that point.  After I got home and rested, I felt fine.

So it could be a coincidence that I got so dizzy in my new compression socks.  I know others who swear by them and several other bloggers have suggested I try them.  I will say that my legs felt more relaxed and it seemed to me that I didn’t need to put as much energy into my legs in order to run.  At least that was my impression.

So did my compression socks cause this problem or was it circumstantial?

I have a 7 mile run today and I plan to use them again, so I guess I’ll find out the answer… maybe.

Any thoughts would be appreciated.

Have a great weekend!

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Prep run for our 5K next week

Yesterday I was sent the Runners World article as it will appear in the book.  Pretty cool.  My part is about how to make running a habit and about consistency.  I was told the book will be out in January 2014, so I guess I’ll have to buy a copy.  🙂

Okay, on to running… Of course.

TJ and I ran the 5K course that my friend Neill (@bigbiggeek) picked out for us to run August 3rd.  This will be TJ and my last 5K before our marathon in September.  We figure it is a good way to keep some speed workouts going without impacting our marathon training much.

Anyhow…

This course was a killer for me.  I think some of my issue was that it was about 10 – 20 degrees hotter than it has been all week and it was sunny (it has rained all week also).  But it is in a really nice planned community.  Basically it is a run up and down the streets throughout the community.  It was a very pretty run and very interesting to see all the nice homes.  But to me, I felt like we were going up hill after hill after hill.  Actually it starts out flat-ish for a half mile, but then the hills kick in and continue through about mile 2.5.  At the end, it is mostly down hill which is really nice.

All in all it seems like it will be a good course.  We ran it the first time at an 8:19 pace and then a second time at 9:27.  I admit, I started out too fast and was dragging after the first time through.  The second time we ran it much slower, but I really didn’t have much left.  I did get in 6 miles for the day and was only planning on 5, so I am 1 mile ahead of my running plan for the week.

Also yesterday, Neill challenged me to a virtual 7 mile race on the Nike+ app.  It is a pretty cool new feature.  Of course this challenge starts Saturday and I was to run 7 miles on Friday.  I try to keep Saturdays low mileage in preparation for my Sunday long run.  I’ll see how it goes.  He set it up to go until September 1, so I have time to work on it.  Should be fun.

That is about all I have for today.  My Chiropractor worked on my achilles some yesterday and it did feel better during my run.  It has started acting up again this week, but I’m glad it is doing better.

Until next time (tomorrow) – Keep on running!!!