Boston Training Week #5

January 27 - February 2

M - AM 6 PM 5, gym

T - 9

W - 15 - The workout, as planned, was a warmup; 2 by 10 minutes with 3 minutes rest, 60 minutes, another 10-minute pickup, cooldown. I ran down to Hains Point from work and met up the Capitol Hill Distance Project crew. I did a 2-mile pickup around Hains Point, keying off Charlie, in about 11 minutes. Jogged a few minutes, then did another 10-minute pickup, keeping it in the 5:30s. After the second pickup, I started feeling really cold and hungry, so I threw in the 3rd 10-min rep about 45 minutes after the last one instead of after 60. I had that feeling I was really entering into good marathon shape: wasn't going that fast (about 5:45 pace) but felt like I could run "hard" for a long time without it really wearing on me - if that makes sense. Does it?

That night, though, as I was falling asleep, my right foot didn't feel right. For a couple months, I had been dealing with what felt like a minor hot spot below the ankle - an irritation caused by friction. I had been keeping the area covered and putting antiobiotic ointment on it, and while I never seemed to fully kick it, I never really felt it while I was running; rather, I'd notice it when I came to a stop or was wearing work shoes.

Th - 0. I woke up and basically couldn't put any pressure on the foot. Emily got me some ibuprofen, I iced my foot in bed for 30 minutes, took a shower, got dressed, walked around gingerly until the pain eased enough to put on my shoes, and biked to work. By the end of the day it was feeling better, but there was also a lot of swelling and I knew I wasn't getting past this one that easily. Not a hot spot, apparently.

F - 0. Saw Dr. Pribut, who is a real pleasure to work with. I also have had good experiences addressing foot issues (I have a history of getting weird infections in my feet) with Dr. Spector, but his office is a little tougher for me to get to these days. Dr. Pribut diagnosed it as a tendon strain - specifically, the peroneus brevis tendon. It had been aggravated for a while, and I guess it was just a matter of time until it acted up.

I have had one bad tendon strain prior to this - in 2006, I believe. It was in the lower leg and hurt like hell; I thought for sure it was a stress fracture. It took in the ballpark of 10 days to 2 weeks to heal. This one? We'll see. We tried stabilizing it with an ankle brace, but I could still feel it a little ... so Dr. Pribut fit me with a boot (a first for me).

Right now the plan is to keep the boot on basically all the time (except for when sleeping, obviously), give it a little test on Friday, and go from there.

"To succeed at anything, you need passion. You have to be a bit of a fanatic. If you would move anyone to action, you must first be moved yourself. To instigate, said Emerson, you must first be instigated." Doc Sheehan

Maybe My Favorite Photo of All-Time

Having finished our 16-milers out on the country roads of Poolesville, Charlie and I drove up Willard Road to look for food (as it happens: foot-long chicken parm subs and lemonade) while Emily finished up her nearly three-hour Sunday effort in prep for her first full, DC Rock N Roll. We saw her trucking down the road and I hopped out of the car to see how she was doing and if she needed anything.

Emily and I sometimes say that she is a writer who runs while I am a runner who writes. We try to support each other in our respective endeavours and sub-endeavours. And, as you can see by the smile on her face - wearing the running outfit I gave her for Christmas 2006, to which she has wisely added ear muffs - her marathon training is going quite well.

Boston Training Week #4

January 20-26: Down Week

M - 9 miles in Seattle's Seward Park. Was only supposed to go 8 but lost track of time; love running there.

T - 9 back in DC. Started snowing in the afternoon. PM Yoga with Emily

W - 5 easy on treadmill

Th - 15. Continuous run; 10 degrees, so had to do the double thermal, hooded sweatershirt, jacket thing. Started out with 4 miles easy down to Hains Point, where I went straight into a 3 mile tempo in a circle because the gate was shut and the road beyond looked really icy (doable for recovery running, maybe, but not great for a tempo).

It was tough to get going - felt like I was wearing a weight vest: 5:55, 5:45, 5:40. Straight into 4 miles at about 7:20 pace, then straight into 3 by a mile with 60 seconds rest. At that point, I had to start heading back home and just had to accept that I'd have to slow down when it got icy (things like the fish market parking lot and crossing South Capitol are hard to negotiate smoothly): 5:59, 5:50, 6:03.

PM - Worked with massage therapist, then did gym stuff, focusing on legs.

F - 11.5 with Capitol Hill Distance Project

Sat - AM 6 easy PM yoga

Sun - 16 with Charlie, Outlaw, Klim, and Patrick. Klim had a slam-dunk idea to head out to Sycamore Landing in Maryland - not far from Riley's Lock - and run some country roads that were clear of snow and ice and really nice and quiet. This was great training - and I think, at that, also a perfect place to do Boston-specific training. I'll head back there soon, I bet. According to my watch I had 16 in 1:41, about 6:20 avg. The one thing I noticed was that, after I split with the group at 13, it was hard to stay focused: the hills were winning. With a mile to go, heading down the one icy stretch of the run towards the car, I met up with Murphy and got rolling again a bit; still, I need to make sure I can get it done without the help of a group.

Total - 71.

I feel good about this first block of training - 76, 81, 87, 71 - and look forward to the next month. The next four weeks should be pretty similar, with a little more volume and a workout/race on February 23: the RRCA Ten Mile Challenge, a race I've always wanted to run. Core goals remain being laser-focused on the type of training I believe works for me in the marathon and at age 32 (per previous post: "everyone's magic formula is different"); cutting away bulk miles and not exhausting myself; and, getting leaner and stronger.

Thinking of this, for some reason ...

"There are going to be times when we can't wait for somebody. Now, you're either on the bus or off the bus. If you're on the bus, and you get left behind, then you'll find it again. If you're off the bus in the first place — then it won't make a damn." -- Ken Kesey

Boston Training Week #3

M - AM 6 PM 4, gym

T - 11 with miles 5-9 in 5:36, 5:36, 5:48, 5:45

W - AM 14 PM gym

Th - 6 easy

F - 12 with Capitol Hill Distance Project PM flew to Seattle

S - 20. One of my favorite runs ever. Ran along the Lake Washington loop. Needed a few miles to shake out the flight but got rolling a bit - though not down to goal MP; that will come, I hope - on tough, rolling terrain. Riding the pain a bit. Some great hills. Tons of hippie vans. One awesome neighborhood and view after another. This was out and back, and I closed in on 10 miles on the UW campus but had to do a lap on the bright purple track before turning around. Saw who I thought was Jordan Hasay warming up but figured it was look-a-like, but it turns out there was indeed an indoor meet there yesterday. I'll post the run data soon.

S - 14 with Drea, my former GRC teammate. Her husband, Paul, joined us for part of it. Great to see more of the city and experience some of the epic hills Seattle has to offer.

Total - 87

2013 Training Logs and Thoughts

Below are parts of my training logs leading up to the Boston and Twin Cities marathons. For some reason, I can't find the last few weeks of either one; I also haven't kept good logs since Twin Cities. This is the incentive I need to post my training on here in 2014.

I've been thinking a lot (obsessing?) about the marathon journey lately. I have run 12 since 2005 (I generally don't include the one in Ghana when I was in the Peace Corps).

2005
Baltimore - 2:43

2006
Frederick - 2:32
Chicago - 2:29

2008
New York - 2:41

2009
Frederick - 2:37
Philadelphia - 2:31

2010
Chicago - DNF

2011
Gettysburg - 2:37

2012
Boston - DNF
Cleveland - 3:03

2013
Boston - 2:37
Twin Cities - 2:38

I see three phases: Pre-Peace Corps, Post-Peace Corps, Post Grad School

Pre-Peace Corps included my first three. My first was a great learning experience and the next two were PRs. I developed a real passion for both marathon training and the race itself.

Post-Peace Corps: I got back and kind of had to start from scratch. Cycle to cycle, though, I improved: 2:41, 2:37, 2:31.

During graduate school (fall 2010 to May 2012) I wasn't running as much, but after the first year of it I felt like I could handle marathon training. 2012 was a really tough year: Long story short, I can't race long in the heat, and my marathons that year took a lot out of me. In 2013, I feel like I righted the ship, but the results were disappointing. I can do better.

Studying the logs, I believe I trained hard but not smart. There's not nearly enough specificity: it's kind of all over the place. After Twin Cities, rather than recover and get back to workouts, I recovered and mostly just ran for awhile (65 to 75 miles a week).

The key now - I hope - is training smart. I've worked hard to get my body back in good working order through strength training, stretching, and working with a massage therapist, and I still believe my best running years are ahead of me.

The focus for Boston is cutting bulk out of the training schedule, doing more marathon-specific workouts and being more careful about mixing high-volume weeks with high-intensity workouts (not over-training), and being very consistent with the supplemental stuff that I tend to let slip when I start running north of 90 MPW.

In October, former elites shared advice with Ryan Hall, which the articles describes as being at a "crossroads" in his career.

Keith Dowling's advice really resonated with me:

I would tell him that sometimes when athletes get their own personal training formula correct early in their career, it can be a blessing and a curse. The blessing is obvious: you’re successful. The curse is that you may not realize that you got it right the first time until you screw it up.

My second marathon at the ’96 Trials was an improvement by nearly 4 minutes and it gave me hope for even faster times ahead. It took me 6 years and several disappointing races to finally PR at age 32. I did this by 1) studying my training from 1996 (everyone’s magic formula is different); 2) moving back to sea level (positive stimulus change); 3) finding a group to train with on hard days (keep things fun); and 4) having a bit of luck on race day.

January 21, 2013 
M - off
T - 8
W - 10
TH - 10,8
F - 10
S - 13.5
S - 20.5
Total - 80

January 28
M - 8, 5
T - 10, 9
W - 15.5 --- AM 8 PM Track: Abbreviated workout due to weather: 2 WU, 3 by 2K in ~6:30, 1 CD Th - 5
F - 15 S - 13
S - 22 with Stefan
Total - 102.5

February 4
M - 12
T - AM 10 miles with 8 by 2 on/off (reset watch each split: 5:15-5:00 for on; made sure pace did not rise above 6 minutes on the off. PM 7
W - 12
Th - 14
F - 10
S - 4 WU, 8 at tempo effort on hilly course, 1 CD - 13 S - 24
Total - 102

February 11
M - 10
T - 10, 8.5
W - AM 5 PM Track 10 (5 by 1 mile cut-downs in cold rain and snow: (5:20, 5:13, 5:09, 5:07, 5:01) Th - 8, 4
F - 12.5 S - 12
S - 24
Total - 104

February 18
M - 12
T - 13
W - 8
Th - 0
F - 12
S - 0
S - 0
Total - 45, hip flexor flare up

February 25
M - 8
T - 10
W - AM 7 PM 12 (3 by 1600 5:08, 5:04, 5:01, 3 by 800 in 2:25, 2:25, 2:22, 400 in 70)
Th - 8, 5
F - 10
S - 11.5
S - 20 - E Murray Todd Half Marathon 1:13:43, 1st overall. The Road Was Long.
Total - 92

March 4
M - 6.5
T - AM 7 PM 11 - 2 miles in 10:43 (5:25, 5:18), lap jog, 4 by 800 in 2:27-2:29
W - 8.5, 5.5
Th - 10.5, 5
F - 9.5, 4.5
S - 12
S - 20.5
Total - 100.5

March 11
M - 10
T - Arrive in Amsterdam, off
W - 72 minutes
T - 70 minutes
F - off, fly to Paris
S - 80 minutes
S - 60 minutes
Total - jetlag

March 18
M - 10
T - Back in US: 10, 5
W - 4, 15 with 5 by ~2 minutes
TH 10, 4
F 11
S 2.5 WU, 2 by 6 miles with Stefan. 1 mile jog between sets, 1 mile CD. Very tough loop in RCP. 34:10, 1 mile easy, 34:40. -- 16.5
S 15, Virginia road loop with Charlie
Total - 100

March 25 
M - 8, 5
T - 4, 12: 3 by 2 mile with Stefan in 10:38, 10:40, 10:34, 2:30-3 minute rest
W - 8
TH - 10, 5
F - 6.5, 7.5
S - 7.5, 6.5
S - 20
Total - 100

Unfortunately I cannot find anything farther than here. Word, Text Edit, Google Docs, old email - nothing.

May 20 
M - 10
T - 10
W - 10, 4
Th - 10 with 5 by 20 secs
F - 8
S - Spring Lake 5, 26:34, 5th. Bruno turns 10.
S - 13
Total - 75

May 27 
M - 10
T - 10 ?

June 3
M - 10, 5
T - 10
W - 5,9 - PM: 2 by 1200 (3:51, 3:48), 6 by 400 (70-71)
Th - 7,3
F - 8, CHDP
S - Lawyers Have Heart 10K, 33:46, 12th or 13th. Hot.
S - 15 in Greenbelt with Charlie, Breezy, Beth, JR, Bain
Total - 84

June 10
M - 8,6
T - 10
W - 5,  5, Track: 6 by 800 with 3 min rest (2:34, 2:34, 2:30, 2:30, 2:25, 2:25) 2 by 400 in 68
T - 6, 5
F - 12, CHDP
S - 10 on Dewey Beach highway
S - 8
Total - 80

June 17
M - 9 with 10 reps on Capitol Hill
T - All-day thing in NYC
W - 8 by 800: 2:34, 32, 30, 29, 26, 26, 22, 21
T - 8
F - 10
S - 14 - Large Animal Loop with Klim, Kieran. Last 5 under 6-min pace
S - 10 - Klim, Charlie, Bain, Stefan. RCP; pouring rain.
Total 61

June 24
M - 9 with 10 reps on Capitol Hill
T - 10
W - 5, 11 - 3 by 1600 in 5:20, 07, 4:59; 3 by 800 in 2:31, 2:27, 2:26
T - 4, 7
F - 10, CHDP
S - 18 - 2 hours.
S - 10
Total - 85

July 1
M - 9 with 10 reps on Capitol Hill
T - 10, 5
W - 10
Th - 9, Let Freedom Run 5K - 16:27, 6th
F - 10, 5
S - 20
S - 12, 5
Total - 95

July 8
M - 10, 5
T - 6, 10
W - 7.5, 11.5 by 1600 w/ 3 min rest in 5:16, 10, 5:06, 5:03, 5:11. Very hot.
T - 10
F - 11
S - 12.5, 5
S - 9, Birthday Bash 5K, 16:29, 4th. Felt stronger; ran slower.; 5.5
Total - 103

July 15
M - 8
T - 10
W - 5, 10 - 2 by 1600 in 4:56, 4:48; 1 by 800 in 2:21; 2 by 400 in 68, 70
Th - 10
F - 16, NJ
S - 10, Sister's wedding
S - Planned Zero
Total - 70

July 22
M - 10, 5
T - 7.5, 7.5
W - 4, 7 - 3k in 9:02
Th - 10
F - 10, 5 in Florida
S - 10, 3
S - 20 in 2:17
Total - 99

July 29
M - 12
T - 9 w 8 hill strides
W - 8, 12 - 2 by 2400 in 7:33, 7:28; 1600 in 4:5?, 2 by 800 in 2:23
T - 8, 5
F - 12
S - 20, Coach Jerry Special. 5 miles (20 laps) in 27:27, 35 minutes up-tempo off the track; 4 miles in 21:38. Rigged last mile.
S - 14
Total - 100

August 5
M - 10
T - 10, 7
W - 14, Hains Point 3 by 2 miles with 3-4 min rest with Evan: 10:50, 10:40, 10:30; 7 in PM with Charlie
T - 8, 6
F - 11.5
S - 20 at Dueling Ferries in 2:08
S - 12
Total - 105

August 12
M - rest
T - 8
W - 4, 10 - 6 laps in 7:40, 3 by 1600 in 5:03, 4:58, 4:53
T - 9
F - 11
S - 11
S - 17, Leesburg 20K, 1:13, Bombed!
Total - 69

August 19
M - 10, 5
T - 10, 7
W - 8.5, 11.5
T - 10, 4
F - 11
S - 9, won Gettysburg Alumni XC race
S - 21 with Kieran. Did Stefan's CCT-RCP loop in reverse
Total - 107

August 26
M - 8, 7
T - 9, 5
W - 5, 10 - 3200 in 10:28, 2400 in 7:38, 1600 in 5:00
T - 5, 8
F - 11
S - 20, 3 mile warmup - 5 miles in 27:27, 35 min at 6:20-30, 2 miles in 10:40 ... Done.
S - 12
Total - 100

September 2
M - ?
T - ?
W - 6 by 1600: Didn't write it down, but I am recalling progressing from 5:10ish to 4:53
Th - ?
F - 11
S - 22, LSD, lots of trails with Evan and Matty
S - 10
Total - 88.5

September 9
M - rest
T - 60 min
W - 9 with 2 miles in 10:28
Th - 50 min
F  - 40 min
S - 25 min
S - Philly Rock N Roll - 1:12:19. Tough day. Was on sub-70 pace through 9 miles and fell apart.

September 16
M - 4,9
T - 9
W - 8.5
Th - 10, 6.5
F - 11
S - 17 in 1:58, last four miles in 24:00
S - 10
Total - 85

Boston Training Week #2

January 6-12

M - AM 6 PM strength work, 4 on treadmill

T - 8. The sub-zero day; cut it a little short. New layering PR.

W - 14 with Patrick and Matty

Th - AM 8 PM strength work

F - 12 with Capitol Hill Distance Project

S - 19 with Tex, Liam, Charlie, and Patrick. We did a 15-mile road loop, starting at BCC High School, that has lots of good hills. Then I added on four miles through Coach Jerry's neighborhood. Rain slowed us down a bit right as we started to get rolling - but this was a solid, steady run.

S - 10 easy on the towpath

Total - 81

Boston Training Week #1

Dec. 30 - Jan. 5

M - 8

T - Continuous 9-miler with 4 in 6:03, 5:59, 5:57, 5:47

Jan. 1 - 10 in Rock Creek Park with Charlie, Patrick, DaveO, Sam, Matty

Th - 13 in 1:32. Settled into miles between 6:28 and 6:45

F - 10, icy and slow going 

Sat - 10, icy and a little less slow going; easy pace (easy runs right now tend to be 7:00-15 pace)

Sun - 16 with Charlie and Patrick. Did a road loop starting from BCC. No watch, but felt solid.

Total - 76