Are two vital components to any work-out regimine. Both have thier own benefits, as well as the similarity of helping anyone become a better runner. From the novive to the elite, our bodies and minds gradually becoming stronger as a result of such challenges.
Last Tuesday I drove up to the UNCW Track for a morning speed work-out. I usually have a good idea of what type of session I am going to do before I even get in the car... for that day what I had in mind was running alot of 400M repeats, ideally getting into the neighborhood of 14, 15 reps... and a couple more to boot. I base, or to be more accurate in many cases, copy my work-outs from those I find in magazines such as Running Times, or in some of the books that I have on the sport.
As soon as I had gotten out of the car and began jogging some slower warm-up laps I could tell that my legs felt tight, or heavier than I would like. Had gone for a solid two hour run Sunday morning, so I knew it was some residual "waste" in the body from that run; nonethless I was there (the track) and dressed, and decided to see how close I could get to completing the work-out that I had intended to do. There are times though running wise, especially when running on the roads/ trails that I will let my body/ mind dictate or change the length and speed of the run, by doing either or more or less of what I may have been planning to do.
But as alluded to ealier, I find on the track it to be a good idea to go with what I think I want to do, or I can give myself "justified" reasons for not attemtping or completing a certain speed session. With that I mind I set out to do the task at hand, telling myself the ideal goal will be 16 X 400M w/ 400m job between reps. Which i ended up completing, running the first eight reps in an average time of @ 1:25- 1:26, and the last eight in about 1:18- 1:19. Tooped it off with a cool down run around campus. Was a challenging work-out, the last several reps the lactic in my legs kicked in almost full bore right in the first 50M or so of the 400... but the work-out's purpose is to teach the body to be able to run thru such discomfort, and the number of reps designed to mimic if your will conditions faced by runners in longer races such as the marathon. Its not so much how fast each rep can be run, but being able to complete a large quantitty of repetitions that is of importance.
Next up more about distance running, and teaching/ training myself to run longer and longer amounts of time....
Monday, August 31, 2009
Tuesday, August 25, 2009
The Realm of the Spirit---
Met a guy named Mike a few weeks ago who has a love for running as much as I have. However, there is one huge difference between the two of us; Mike will never run again. He was hit by a car while out running several months ago, and by his words is just lucky today to be able to walk. He wears a black brace/ boot on his left leg and foot, but does manage to get around under his own power.
I run into him (pardon the pun) most Sunday nights... and he always asks me how my running is going. I tell him about some of the work-outs I have been doing, and how the marathon training is progressing. He gave me some good tips this last time we talked about my longer runs, which I shared that I sometimes struggle with mentally more so than physically.
He told him more about his running. About how he used to go to the library downtown and check out all the books he could on running. The passion he developed for the sport. How he ran his first marathon in three hours and twewnty minutes; and how after increasing his training and becoming more knowledgeable about running and training, he decreased his time to a personal best of two hours and forty-minutes in the Marine Corp Marathon held in our nation's capital.
But times, age group awards, training schedules are but one side of the coin of running. The other side, and by far the most important, is how running makes us feel and what it does for us positively on a daily basis. Running in Mike's words was spiritual... and he didnt have to tell or say anything more than that for me to totally understand on the deepest human levels just what he meant.
For its exactly how I feel, and something that I could either attempt to describe in a few words... or write an entire book to fully convey that spirituality I experience and live when I run. But I am human, and from time to time I can lose sight of what is right in front of me. When I laced up my shoes Monday morning and headed out on my run, I thought about Mike, and I thought about just how damn fortunate I was to have what I have, and to be able to spend that hour or so out there doing something I love to do. None of us knows when our last run may occur.
I run into him (pardon the pun) most Sunday nights... and he always asks me how my running is going. I tell him about some of the work-outs I have been doing, and how the marathon training is progressing. He gave me some good tips this last time we talked about my longer runs, which I shared that I sometimes struggle with mentally more so than physically.
He told him more about his running. About how he used to go to the library downtown and check out all the books he could on running. The passion he developed for the sport. How he ran his first marathon in three hours and twewnty minutes; and how after increasing his training and becoming more knowledgeable about running and training, he decreased his time to a personal best of two hours and forty-minutes in the Marine Corp Marathon held in our nation's capital.
But times, age group awards, training schedules are but one side of the coin of running. The other side, and by far the most important, is how running makes us feel and what it does for us positively on a daily basis. Running in Mike's words was spiritual... and he didnt have to tell or say anything more than that for me to totally understand on the deepest human levels just what he meant.
For its exactly how I feel, and something that I could either attempt to describe in a few words... or write an entire book to fully convey that spirituality I experience and live when I run. But I am human, and from time to time I can lose sight of what is right in front of me. When I laced up my shoes Monday morning and headed out on my run, I thought about Mike, and I thought about just how damn fortunate I was to have what I have, and to be able to spend that hour or so out there doing something I love to do. None of us knows when our last run may occur.
Tuesday, August 11, 2009
20 mile run
Ran 20 miles last Thursday morning, the longest distance I have ever run in my life. Preperations for the run began two nights before when I mapped out the approximate course in my car; and the night before on my way home from work when I strategically stashed a 32oz water bottle near about the half way point of the run... then later set my alarm clock for 6am the following morning.
I awoke then that Thursday to the blue flashes of lightning, and the sounds of thunder from a storm that had passed over and was by then a few miles out to sea, leaving behind a blanket of wetness and layer of fog, as well as humdity levels likely around 90%. Nonetheless, I headed down to the ocean after a half cup of coffee, some water and gatoraide... said my pre-run prayers in the sand, then headed onto and along the boardwalk, and up Canal Drive to the North End of the island.
Early on the run was quite pleasant, I took the pace rather easy and tried to settle in physically, and mentally as well to what I knew would likely be a three+ hour endeavor... an excellent test of my mettle and grit as a long distance runner. On the way back form the North End, a few short miles into the run, the sun began its ominous, steady upwards climb from the horizon where the sea meets the sky; its unwaverng light and heat burned quickly thru the lingering bank of fog and low clouds. I knew I was in for a challenge, one however I was somewhat prepared for.
Prepared at least hydration wise as I stopped for a drink again at the water fountain by the boardwalk, and after I crossed the island and ran up and over Snow's Cut Bridge to the mainland I stopped and drank out of a bathroom sink in the park that straddles the Atl. InterCoastal Waterway off of River Road.
Apparently that water hit the spot, since I felt a bit frisky and picked up the pace a little as I headed up past the Coast Gaurd station and up thru the tracts of marsh land that sweep back away from the Cape Fear River. About two miles or so later I realized I had been a bit over zealous; as I got a little past the half way point or ten miles, I had to slow my pace for a few shorter intervals just to sort of regain my running equilibrium.
Then I started to look for Cathay Road, and started to think about my water bottle that was stashed down that road a ways. I hoped like heck no-one had moved it or that something had happened to it, and chided myself for not remembering to put two dollars in my pocket in case I had to go into the gas station to get a water bottle.
Onto Cathay Road I went, knowing that I was in for a windy, continous upgrade for the next mile and a half, as the road weaves thru some residential areas. By now the sun was beating down on me, I had long discarded my t-shirt on a back road near the Carolina Beach Post Office. (as a corrolary I must confess I forgot and never went back to get the t-shirt that i threw over the side of a stop sign- sorry world- I did look for it a few days later on a run but it was gone-- which makes two that I have discarded and forgot now in 2009).
As i wove up, up, and around the turns (its more of an upgrade but for an area thats mostly flat its a noticeable little stretch of slight uphill) the thought came to me and I started to repeat the mantra that God resided on Cathay Road. God is on Cathay Road, God is Cathay Road... over and over. After many a bend, a turn, etc I kept thinking ok one more stretch then I will see/ hear Carolina Beach Rd and be close to my water bottle, and close to the final 7-8 mile stretch on back home. After a disapointment or two, i returned to the thought God is on Cathay Road, God is Cathay Road...
But I did make it to my water bottle, and also ate some energy sport beans I had in my pocket... as well as stick my head under a hose faucet on the side of the gas station and fill up the bottle again... taking it with me and sipping out of for a few miles down Carolina Beach Road. I gutted out it all out, running alot on the grassy areas as it was easier/ cooler on my feet, and helped me to avoid traffic. Started to break the run down from side road to side road, praying for help to get me to the next one, then giving thanks for the aid in getting me there.
Then back across Snow's Cut Bridge at @ the 18.5- 19 mile mark... whew that was a test of will going up and over, but one that will pay dividends I hope in the future. Then the last mile or so back into the center of town, and down to the boardwalk and the beach where the run came to a satisfactory and welcome end; my principle goal was to just finish in one piece. 3 hours and 4 minutes, which did surprise me some as I thought I was barely moving at times in the second half of the run. But time isn't all that important, just a measuring stick we runners use. The true importance was working towards and setting myself a challenging goal that day in my progression upwards toward a marathon in Novemeber, and not giving out or giving in when the going got tough both physically and mentally.
I awoke then that Thursday to the blue flashes of lightning, and the sounds of thunder from a storm that had passed over and was by then a few miles out to sea, leaving behind a blanket of wetness and layer of fog, as well as humdity levels likely around 90%. Nonetheless, I headed down to the ocean after a half cup of coffee, some water and gatoraide... said my pre-run prayers in the sand, then headed onto and along the boardwalk, and up Canal Drive to the North End of the island.
Early on the run was quite pleasant, I took the pace rather easy and tried to settle in physically, and mentally as well to what I knew would likely be a three+ hour endeavor... an excellent test of my mettle and grit as a long distance runner. On the way back form the North End, a few short miles into the run, the sun began its ominous, steady upwards climb from the horizon where the sea meets the sky; its unwaverng light and heat burned quickly thru the lingering bank of fog and low clouds. I knew I was in for a challenge, one however I was somewhat prepared for.
Prepared at least hydration wise as I stopped for a drink again at the water fountain by the boardwalk, and after I crossed the island and ran up and over Snow's Cut Bridge to the mainland I stopped and drank out of a bathroom sink in the park that straddles the Atl. InterCoastal Waterway off of River Road.
Apparently that water hit the spot, since I felt a bit frisky and picked up the pace a little as I headed up past the Coast Gaurd station and up thru the tracts of marsh land that sweep back away from the Cape Fear River. About two miles or so later I realized I had been a bit over zealous; as I got a little past the half way point or ten miles, I had to slow my pace for a few shorter intervals just to sort of regain my running equilibrium.
Then I started to look for Cathay Road, and started to think about my water bottle that was stashed down that road a ways. I hoped like heck no-one had moved it or that something had happened to it, and chided myself for not remembering to put two dollars in my pocket in case I had to go into the gas station to get a water bottle.
Onto Cathay Road I went, knowing that I was in for a windy, continous upgrade for the next mile and a half, as the road weaves thru some residential areas. By now the sun was beating down on me, I had long discarded my t-shirt on a back road near the Carolina Beach Post Office. (as a corrolary I must confess I forgot and never went back to get the t-shirt that i threw over the side of a stop sign- sorry world- I did look for it a few days later on a run but it was gone-- which makes two that I have discarded and forgot now in 2009).
As i wove up, up, and around the turns (its more of an upgrade but for an area thats mostly flat its a noticeable little stretch of slight uphill) the thought came to me and I started to repeat the mantra that God resided on Cathay Road. God is on Cathay Road, God is Cathay Road... over and over. After many a bend, a turn, etc I kept thinking ok one more stretch then I will see/ hear Carolina Beach Rd and be close to my water bottle, and close to the final 7-8 mile stretch on back home. After a disapointment or two, i returned to the thought God is on Cathay Road, God is Cathay Road...
But I did make it to my water bottle, and also ate some energy sport beans I had in my pocket... as well as stick my head under a hose faucet on the side of the gas station and fill up the bottle again... taking it with me and sipping out of for a few miles down Carolina Beach Road. I gutted out it all out, running alot on the grassy areas as it was easier/ cooler on my feet, and helped me to avoid traffic. Started to break the run down from side road to side road, praying for help to get me to the next one, then giving thanks for the aid in getting me there.
Then back across Snow's Cut Bridge at @ the 18.5- 19 mile mark... whew that was a test of will going up and over, but one that will pay dividends I hope in the future. Then the last mile or so back into the center of town, and down to the boardwalk and the beach where the run came to a satisfactory and welcome end; my principle goal was to just finish in one piece. 3 hours and 4 minutes, which did surprise me some as I thought I was barely moving at times in the second half of the run. But time isn't all that important, just a measuring stick we runners use. The true importance was working towards and setting myself a challenging goal that day in my progression upwards toward a marathon in Novemeber, and not giving out or giving in when the going got tough both physically and mentally.
Tuesday, August 4, 2009
August --
Cycled up mileage wise the past three weeks. Ran @ 45 miles in the first week, 48 the second, and @ 55 miles the third week. Once again a mix of base runs or daily runs of around six to seven miles. Longer runs of upwards of fifteen to sixteen miles, speedwork on the track, and some shorter tempo runs of three to four miles. Have also added sprint work on the beach at the end of some runs. Six to eight reps of about twenty second sprints with maybe a minute's rest in between.
My last long run was a bear. Really started to tire about and hour and forty five munites into the run. The heat and humidity undoubtebly played a role, as did the fact that I was running long off of a speed work out two days before, and a six mile run the day before. Read a quote reprinted from Dr. George Sheehan that stated "we are all an experiment of one"... meaning all of us learn thru are own trial and error what works, and what doesn't work for us. The lesson I extracted, being that I need more rest before I go for a longer run.
The last speedwork session I did Sunday morning consisted of 6 reps of 1,000m w/ 200m easy jog in between. Good workout, and quite challenging to me on a more physiological or mental plain. Holding a harder pace on the track for a longer distance, two and half laps worth, as opposed to running 400Ms or one lap. Though the week before I ran 800m repeats, Yasso 800s. 8 reps in about 3:10- 3:15 w/ 3:15 worth of recovery jogging between reps. And at the end of the 1,000Ms I did run to 400Ms in 1:15, and 1:13. Trsut me those "shorter" intervals are as challenging when they start to add up in thier own right.
Being on the track teaches me to be a little bit tougher I think every time I go out there. Pushing thru the lactic acid build-up that occurs more and more as the number of reps increase. Convincing myself to do "just one more", usually a few times each session.
But the long runs/ and or the tempo runs bear thier own lessons of fortitude likewise. Running for seemingly endless stretches of time, telling myself another half hour, another fifteen minutes, another five minutes etc etc.
And then there are the days like this morning that are most welcome and necassary to just go out and sort of run free and easy, with little thought or worry about time or pace. Not that I don't enjoy the challenges of training, but its paramount to me not to lose sight of the daily pleasures of just being to head out the door and do something I love to do for an hour or so out of the day.
My last long run was a bear. Really started to tire about and hour and forty five munites into the run. The heat and humidity undoubtebly played a role, as did the fact that I was running long off of a speed work out two days before, and a six mile run the day before. Read a quote reprinted from Dr. George Sheehan that stated "we are all an experiment of one"... meaning all of us learn thru are own trial and error what works, and what doesn't work for us. The lesson I extracted, being that I need more rest before I go for a longer run.
The last speedwork session I did Sunday morning consisted of 6 reps of 1,000m w/ 200m easy jog in between. Good workout, and quite challenging to me on a more physiological or mental plain. Holding a harder pace on the track for a longer distance, two and half laps worth, as opposed to running 400Ms or one lap. Though the week before I ran 800m repeats, Yasso 800s. 8 reps in about 3:10- 3:15 w/ 3:15 worth of recovery jogging between reps. And at the end of the 1,000Ms I did run to 400Ms in 1:15, and 1:13. Trsut me those "shorter" intervals are as challenging when they start to add up in thier own right.
Being on the track teaches me to be a little bit tougher I think every time I go out there. Pushing thru the lactic acid build-up that occurs more and more as the number of reps increase. Convincing myself to do "just one more", usually a few times each session.
But the long runs/ and or the tempo runs bear thier own lessons of fortitude likewise. Running for seemingly endless stretches of time, telling myself another half hour, another fifteen minutes, another five minutes etc etc.
And then there are the days like this morning that are most welcome and necassary to just go out and sort of run free and easy, with little thought or worry about time or pace. Not that I don't enjoy the challenges of training, but its paramount to me not to lose sight of the daily pleasures of just being to head out the door and do something I love to do for an hour or so out of the day.
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