two months

That's how long it took for me to decide to run another marathon.  I figure my second will definitely be easier and faster than my first. (Really, just about anything would be easier and faster....) I will start training after recovering from Bustinskin 72.3 in September. (Two miles were added to the bike. As if 70.3 wasn't enough already).

I explained to a friend at lunch why: the pure pleasure of long-distance running.  Here's another visual explanation.   I'm feeling particularly inspired by Shalane Flanagan, pictured below winning the 2010 US Half Marathon Championships in Houston: 1:09:41.   Maybe I'd run faster with gloves, arm bands and compression socks too!

Now to pick out a race! Fantasy races to be considered:

Cayman Islands Marathon (can't imagine where they could find 26.2 miles on Grand Cayman!). Think Warm. Think December.

Antartic Ice Marathon (could it be anything other than Ice??). Also December. Not Warm.

Or perhaps a half marathon on wheels in Verona:

The possibilities are endless! Stay tuned.

W18 planning - the devil is in the details

Putting together week 18, having in mind what I've learned the last two weeks:

Opportunities: Monday and Tuesday are brilliant windows of opportunity - off work Tuesday, Monday holiday.

Weekend: Jeff's away sailing, so I have the kids by myself. Royal 10k on Sunday - kids want to run the 5k. So I will too, since I can't leave my younger son by himself.  To be more available to them on the weekend, I will see whether it works to do my longer Recreation sessions (training!) on Monday and Tuesday.  Tempo run will be the 5k - slow enough to run with my younger son - I think it will take 50 minutes for him to do the 5k - it will be okay if it's shorter than that.

Pool: No more Fri nite RTC.  Replace with a morning swim.  Located a noon-time lap swim too. Try that out Wednesday and see whether it wreaks havoc with work or French class.  Consider swimming Tuesday in the day time and skipping Tuesday night.

I measured how to swim 1500m in the sea - from the pier to the naturist club. I can do that!

Getting to the gym - I need to make an appointment with myself, or else the days float away. This week, I will go Tuesday and Thursday (or Friday).

I don't like swimming two days in a row - probably a little ambitious. If I don't swim today, I'll pop it into Saturday and my sons will be glad to go to the pool, I think.

Sleep - Intention: by 10 every night.
Work hours: leave by 6:30 every night, except Wed French class.
Food: Eat well. Support this effort with good food.
Water: keep the joints lubricated! Water this plant. Thrive!
Coffee: skip it in the mornings. Only ONE at work. And skip the pastries! sugar, bread and caffeine are no substitutes for true nourishment to provide energy.

Post-Marathon Recovery Week #2

Monday: rest. Really. Nothing. I was going to do the core routine, but went to sleep instead. A good choice.

Tuesday: 30 minute walk home from work. One hour swimming laps. I felt really tired this evening and wanted to skip. But I didn't. I am glad.

I decided April would be focus on swim, add some bike. Easy run. I'm working my way through Kearns' Breakthrough Triathlon Training. Essentially, don't be a butt-head and burn out.

I'm back into wondering what to eat. I want someone to plan, shop and cook for me. That would be easier. Oh, let me qualify that - cook food that I like. Otherwise, it's like being 10 again and getting told, that's what's for dinner.  (However, I do like liver and onions now.)

Wednesday: gentle run, core & bike ride.  I ran & rode. I slept. No core work. Just sleep.

Thursday: more core. Maybe a row.  Silly one. No core. No row. Sleep.

Friday: swim, run  I went to a party and had fun talking to people. No swim. Yes Bike. No Run.

Sat: cycle  Switched = since I didn't run Friday, I ran Saturday. 10 k plus 1.5km walking
Sun 10 km run; core.  Core & Cycle planned.  Fatigue is the name of this week.  Did the core workout and 45 minute ride. 

Will do:

• Read more of carmichael's 6-hour book. done some of this
• Finish the TI book and watch the rest of the video.  not yet - before Tuesday
• Look for a free-swim pool opportunity to try some of the TI drills. not yet
• Birthday shopping for the soon-to-be 11 y.o. not yet
• Get the Boretti cycle on my calendar. done
• Look into renting a tri-wetsuit for the Amsterdam Oly not yet.  
• Read the Bustinskin instructions not yet

Week 11 Running Plan

Tues Key Run #1 (worked late, didn't run)

10-20 minute warm-up
2*1200 (2 min RI) [7:40]
4*800 (2 min RI) [5:00]
10 minute cool-down

Thurs Key Run #2 (ran on Saturday - average 8:00 min+/km)
8K run @Mid Tempo pace [6:20]

Sat or Sun Weekend Long Run
33k @MP+28 sec : 8 min/k [4:1 r/w 7:45/10:00]

plans without details are just dreams

I set up the workout plans for the week without deciding WHEN I would do them.  As a result, I completed only Sunday's run, which I considered a MUST-Do.

I will try again this week.

What will 2010 hold?

I'm reflecting on 2009. Five successful races. I learned valuable lessons from each. I'm looking forward to 2010.  Registering for a race motivates me to train regularly.   I like the crowds and vibrant energy at events. 

I registered for the NYC marathon lottery.  I've already registered for the Rotterdam marathon in April.  I'm looking around at the other possibilities for next year.  I'd like to race the City-Pier-City again, but I'm unsure how to work it into the training schedule for Rotterdam.  I will run Amsterdam again. And perhaps Berlin.  Who knows. The Hague Road Runner club looks like it might be fun to join up with, and I also found a local Dutch Triathlon group.

I would like to compete in triathlons again in 2010. Some months ago I mused about becoming Iron Fit. Then I looked at my finances and decided the first step would be to do some "foundational training" in that department before incurring travel expenses and race fees for an Ironman.  The other issue is a planned trip to the US during the summer, which competes with the Iron calendar in Europe.

2010 will bring me better fitness and health.  I will continue to get leaner and stronger. I can do this.

looking forward to the race

I received some nice feedback from Jeff after Tuesday's 800 meter repeats: "Yes--you had an awesome workout. You are really improving."

I also asked about trying to increase the pace. He suggested sticking with a five minute pace. Over the next month, the repeats build to 14. That is daunting. Ten were tough. I am thinking I ought to get "serious" about my mid-week runs. Maybe I should just do them with pleasure. With Fall arriving, I want to start running in the mornings.

I feel dreadfully slow. But considering where I started this year, I have improved hugely. He suggested, "If you want to run 2-3 seconds faster during the middle 2-3 800s, go ahead. But stay smooth and keep your stride under control."

I want to start visualing the half marathon. I first need to convert miles to kilometers. 26.2 miles = 42.2 kilometers. So the half is, well half that: 21.1. Wow. I'm already there - I did 20k two weeks! Something about not knowing made that effortless and fun. I'll take the same approach for 20.5 this weekend.

Back to race planning. I asked what pace and walk breaks he has in mind. Jeff suggested, "I would like for you to try several different ratios on your short runs during the week: 2-1, 3-1, and even run 40 seconds/walk 20 seconds." I was still sore from the 10*800 Tuesday night that I rowed instead. I am thinking I will run on Sunday because my legs are still sore today (Friday).

So 20.5 this weekend. With walk-breaks. Now to map my run.

getting faster!

I really nailed the 800m repeats today! Running the assigned distance while campting this past weekend in France just didn't work out. My family and I had a pretty busy time at the swimming hole -- the temperatures were well over 100 degrees during the day time. So on Sunday I ran for 40 minutes at 8:00 a.m. The temperature was already 85 degrees! I ran the weekend assignment tonight after work: 800m*10. I'm pleased with the results.

1. Distance assigned: 800m*10

2. Pace assigned: gradual accelerations every 200m, total 5 min, including a 30 sec walk break at 400m. Pace actually run: see below (average temperature 77 degrees) - I took a walk break of 2:30 between lap.

3. Pace: (blanks indicate a sweaty stop watch!) - Looking at the numbers, I am thinking I am starting/finishing at the wrong mark - the even & odd lap times for 100M & 800M are consistently off by the nearly same amount - about 4 seconds. I felt today they just seemed a little bit further than they should have been. Anyway - I'm consistent.


4. Speed-work done: see above!

5. Any aches/pains? Nope. I noticed my breathing was a little more difficult at the 8th & 9th segments. I focused on deep & slow, and the congestion went away.

6. Questions? I want to start visualising the half marathon in October. What pace & walk break ratio do you have in mind to recommend? How should I approach next weekend's distance piece?

I worked with a fellow who put together some pacing music - five minutes with an increasing beat every two hundred meters. I found the music really helped me a lot. After we work out the details, I'll ask him to send you a copy. Should I plan to try to increase my pace for the next repeats? There are two more assigned before Amsterdam. I think they'll be willing to help me create whatever pace specification I ask for.

7. Weekend workout planned for next weekend: Aug 23--20.5K. I may decide to run in a park or along the route in Amsterdam itself - just to see what it's like to run somewhere besides the beach. Though the beach is quite nice!

I noticed I was having a little asthma or something at segments 8 & 9 - harder to breathe - Maybe it was the change in humidity. I started running in the evening at 8:20 or so (of course, with Marathon Dog Odie). At nightfall, the temperature quickly reached the dew point. That coincided with the hard work.

During a couple of the breaks between segments, I dipped Odie into a nearby pond. Even though it was green water, I thought he needed to cool down.

My fastest segment was #9. On the running path coming towards us were "devil dogs" off leash. (Small chiwawa types...) Odie rushed them a bit. I didn't want to get into a pulling match with Odie and blow my time. So I used reverse psychology. I dropped the leash (no traffic - no bikes - no danger if he dashed) and continued to run hard - he of course followed me to the finish line.

Revised Schedule II

May 10--13K--be sure to use 1-1
May 17--Magic Mile (MM) 400 meter times: 2:30, 2:28, 2:26, 2:24 (9:48)
May 24--13K (10K race plus extra distance as noted above) (On May 24, try to warm up with 4K, and warm down with a 6K. Or, run a 7-8K later in the day.)
May 31--4 x 800 shoot for 5:00 on each one--2:30 per lap. Walk for 3-4 minutes between each 800
June 7--13K
June 14--Magic Mile (MM) same as May 17--but faster
June 21--14K
June 28--7 x 800July 5--15K

July 12--8 x 800July 19--16K

July 26--MM--same as June 14--but faster

Aug 2--17K Aug 9--9 x 800Aug 16--18KAug 23--10 x 800Aug 30--20KSep 6--5K with MMSep 13--22KSep 20--5K with MMSep 27--16K RaceOct 4--24KOct 11--5K
Oct 18--Amsterdam Half Marathon

2x800

I have proved once again that planning at the dining room table doesn’t ensure I’ll get it right on the run. Nevertheless, I am pleased by my 2x800. I put it in the middle of a 5k run. My assignment was to run two 800 meter laps in five minutes each.

My walk break between laps was supposed to be three minutes. I took a 1 ½ minute break – mistaking my turn-around time with the length of the whole break!

Odie spoiled one of the last 100m segments by lunging at another dog. Getting his attention and running around the other dog added about 10 seconds. I felt really angry at him at first, and then reconsidered. He's a dog, doing dog things. I can teach him how to run with me and when to ignore other dogs. My anger faded. Oh well, I told myself.

I ran too soon after eating lunch. I ended up feeling like I had been punched in the stomach after I finished the run.

WARM, CLEAR 85 degrees (too hot for how I dressed)

12 minute warm up to the course (1:1)
1 36.0
2 35.9
3 37.4
4 34.6
5 48.1 (includes 30 sec walk break)
6 35.0
7 35.2
8 34.2
800m total 296.4 sec 4:56 min

1:35 walk break between laps

1 36.3
2 36.8
3 37.5
4 32.6
5 52.0 (includes 30 sec walk break)
6 38.1
7 47.4 (includes my dog lunging at another dog)
8 41.8
800m total 322.5 sec 5.:22


Looking at this month in review, I am really pleased overall. I've started running longer distances than I ever thought I could. I've lost nine pounds. I've learned a lot about nutrition and portion sizes. I feel healthy and happy. Everything's right in my corner of the world. I'm wondering though where to buy a face mask for everyone I know.

Ready Set Run

To prepare for my Saturday long runs (which start at 8:15 when my buddy shows up at the front door), I make sure I drink all my 80 oz of water in the day before ~ no point trying to catch up the next day & slosh around while running.

I get up early (by 7 am) and eat Low Glycemic ~300 calorie balanced breakfast (30F-40C-30P) - usually a raspberry & strawberry fruit smoothie with whey protein powder and fish oil (can't taste it - I swear) - even though some say to avoid the fiber. I have a wand mixer that makes this very easy.

I also have two espresso's with a little milk - even though some say don't eat dairy before a run....I like the caffeine.

I drink 8-10 oz of water as soon as I am standing in front of the stove to make the coffee.

Getting up early gives my body time for its morning "toilet" routine, so I don't feel the call of nature on the run.

I bring sports dextrose tablets with me on the run - they're like lemon sugar wafers. I eat one about every half hour. They're about 15 cal each. More frequently towards the end of the run, if I'm feeling a little low. They dissolve. They're not sticky - not gummy bears or hard candy (blech...). This helps me avoid bonking.

I keep myself on a low-glycemic, moderate protein (~80 grams a day), No-White-Food (skip the wheat & white rice, mainly), calorie-deficit diet (trying to burn excess fat...). So I consider the tablets to help me guard against low blood sugar and make up for glycogen depletion while running. This could be pseudo-science on my part, but it works for me.

My running buddy carries these little water bottles on an elastic strap. I have some somewhere in a box I haven't unpacked yet.... But at the mid-point of my run, I'll drink about 6 oz - or what I'm thirsty for.

When I finish the run, I go to the kitchen and refuel within 30 minutes ~ a good carb selection with some protein - usually fresh grapefruit fruit juice and cheese sticks or a boiled egg, deli meat, whatever I can rummage in the fridge. There you go.