Tick, tick, tick . . . The countdown has begun. This time next week, the 2012 Colorado Marathon will be history. I'll be indulging in my favorite guilty pleasures: pizza and ice cream. And, contemplating my next challenge: the Pikes Peak Ascent on Aug. 18.
I did my final serious run this morning: 7.2 miles. And, close to race pace. The downside is that I felt a slight tweak again in my right calf. It started at about mile 2 and went away shortly thereafter. It was sobering, and I came home and submerged my lower legs in a cold bath for 20 minutes. We'll see. I'm going to line up at the starting line next Sunday morning and run as long as I can. With luck, that'll be 26.2 miles!
This will be my easiest week (if you don't count Sunday's marathon) this year. I'll cross train on Monday and Wednesday and run 4 miles on Tuesday and 3 miles on Thursday. Friday will be spent driving from Hog Heaven (Iowa) to Ft. Collins. Saturday in Ft. Collins will feature the Expo, a little sightseeing, and lots of rest.
Looks like the weather forecast for the marathon has improved. It now calls for a high temp of 68 (as opposed to 81 a few days ago) and only a 20% chance of showers. The only fly in the ointment is the 11 mph wind from the Northeast. If we can only get those turned around from the Northwest, we'll be in business!
It's hard enough finishing a marathon in a decent time without sabotaging yourself. Here are some avoidable mistakes that could hold you back: http://running.competitor.com/2012/04/training/the-5-biggest-marathoning-mistakes_40523
More evidence that a short stride is best: http://www.runblogger.com/
Are you a runner, a jogger, or something else? Here's a nice affirmation: http://running.competitor.com/2012/04/out-there/out-there-running-is-running_51457
Sunday, April 29, 2012
Friday, April 27, 2012
The Beat Goes On
Yes, it does. But, not for long. Another nine days and I'll be lining up along with 1000 of my new best friends at the start for the Colorado Marathon.
After a day of cross training yesterday, I did a one-hour maintenance run today. And, I'm happy to report that the tweak in my right calf seems to be gone. With luck, it will not appear again. The schedule calls for a day of cross training and a 7-mile run over the weekend. After that, it's all downhill to the marathon: 2/3 slow, easy, and short runs next week to complete my taper. Then, I'll cross my fingers and hope for better marathon weather than the Weather Service is forecasting today.
If you're as old as I am, you remember Superbowl III. And, Broadway Joe Namath. Brash and irreverent, Namath guaranteed that his underdog New York Jets from the upstart American Football League would beat the mighty Baltimore Colts from the established NFL. Everybody smiled. That was Joe being Joe. But Joe delivered a stunning upset on game day. Now, here are the confident Kenyan women predicting a sweep of the marathon medals at the London Olympics this summer: http://www.nation.co.ke/sports/athletics/Women+marathon+team+promises+clean+sweep/-/1100/1393978/-/69p0jdz/-/index.html
The Kenyan women (and men for that matter) are very good and have to be the favorites. So, sweeping the medals wouldn't be the upset that Namath's Jets pulled off. But, I'm sticking with my prediction that American Sharlane Flanagan will knock one of those Kenyans off the medal stand.
Here's another example of the Kenyans' marathon supremacy: Sports Illustrated in its April 16, 2012 story on the late Kenyan marathoner Sammy Wanjiru offered this remarkable fact: "Sixteen American men have broken 2:10 in the marathon; 38 Kenyans did it in October [2011]."
After a day of cross training yesterday, I did a one-hour maintenance run today. And, I'm happy to report that the tweak in my right calf seems to be gone. With luck, it will not appear again. The schedule calls for a day of cross training and a 7-mile run over the weekend. After that, it's all downhill to the marathon: 2/3 slow, easy, and short runs next week to complete my taper. Then, I'll cross my fingers and hope for better marathon weather than the Weather Service is forecasting today.
If you're as old as I am, you remember Superbowl III. And, Broadway Joe Namath. Brash and irreverent, Namath guaranteed that his underdog New York Jets from the upstart American Football League would beat the mighty Baltimore Colts from the established NFL. Everybody smiled. That was Joe being Joe. But Joe delivered a stunning upset on game day. Now, here are the confident Kenyan women predicting a sweep of the marathon medals at the London Olympics this summer: http://www.nation.co.ke/sports/athletics/Women+marathon+team+promises+clean+sweep/-/1100/1393978/-/69p0jdz/-/index.html
The Kenyan women (and men for that matter) are very good and have to be the favorites. So, sweeping the medals wouldn't be the upset that Namath's Jets pulled off. But, I'm sticking with my prediction that American Sharlane Flanagan will knock one of those Kenyans off the medal stand.
Here's another example of the Kenyans' marathon supremacy: Sports Illustrated in its April 16, 2012 story on the late Kenyan marathoner Sammy Wanjiru offered this remarkable fact: "Sixteen American men have broken 2:10 in the marathon; 38 Kenyans did it in October [2011]."
Wednesday, April 25, 2012
Tweak, tweak
I tweaked my right calf while racing on Sunday. Near-panic ensued. It was, after all, only two weeks before the long-awaited Colorado Marathon. I soaked my legs in cold water and swallowed some ibuprofen. And, waited. On Monday morning, I walked 3+ miles. There was soreness but no real pain. On Tuesday, I did a very slow and very easy one-hour maintenance run. Again, the calf was a bit sore but not painful. The near-panic began to ease. Today, I did another one-hour maintenance run--this time not as slow and easy. And, most of the soreness in my right calf seems to be gone. Tomorrow is cross training so there's another day of recovery. I'm hoping that by Friday's one-hour maintenance run I won't even think about my calf.
There's a tweak in the long-term weather forecast for Ft. Collins. As of today, Accu-Weather is forecasting warm, sunny conditions for May 6. Warm as in a high temp of 80 degrees. Close to 50 at 6:15 when the marathon starts. That is not optimal. I am hoping for a starting temp closer to 45 and a temp no warmer than 60 at the finish. But, it's early yet. The forecast will change several times between now and May 6.
Here's more dog bites man news: http://news.runnersworld.com/2012/04/22/keitany-and-kipsang-triumph-in-london/
The Kenyans dominated the London Marathon. Who knew? Wilson Kipsang convincingly won the men's title with a 2:04:44--over 2 minutes ahead of his closest rival. Fellow Kenyan Mary Keitany won the women's race in 2:18:37--the third fastest women's time in history. They have to be the favorites to win Olympic Gold three months from now in--where else?--London.
Here's a bittersweet news item from the London Marathon: http://worldnews.msnbc.msn.com/_news/2012/04/24/11366341-runner-who-died-in-london-marathon-inspires-500000-donations?lite
Thirty-year-old Claire Squires collapsed in the 26th mile of the marathon and died. An autopsy is being done to determine cause of death. That's the bitter part. The sweet part is that Squires was running the marathon for a local charity that works to prevent suicide. News of her tragic death caused contributions to soar. At last count, she had raised over $500,000.
Check out the North Face Endurance Challenge updated website here: http://www.thenorthface.com/en_US/endurance-challenge/
They now have complete info on all the races in the series including detailed Course Guides.
There's a tweak in the long-term weather forecast for Ft. Collins. As of today, Accu-Weather is forecasting warm, sunny conditions for May 6. Warm as in a high temp of 80 degrees. Close to 50 at 6:15 when the marathon starts. That is not optimal. I am hoping for a starting temp closer to 45 and a temp no warmer than 60 at the finish. But, it's early yet. The forecast will change several times between now and May 6.
Here's more dog bites man news: http://news.runnersworld.com/2012/04/22/keitany-and-kipsang-triumph-in-london/
The Kenyans dominated the London Marathon. Who knew? Wilson Kipsang convincingly won the men's title with a 2:04:44--over 2 minutes ahead of his closest rival. Fellow Kenyan Mary Keitany won the women's race in 2:18:37--the third fastest women's time in history. They have to be the favorites to win Olympic Gold three months from now in--where else?--London.
Here's a bittersweet news item from the London Marathon: http://worldnews.msnbc.msn.com/_news/2012/04/24/11366341-runner-who-died-in-london-marathon-inspires-500000-donations?lite
Thirty-year-old Claire Squires collapsed in the 26th mile of the marathon and died. An autopsy is being done to determine cause of death. That's the bitter part. The sweet part is that Squires was running the marathon for a local charity that works to prevent suicide. News of her tragic death caused contributions to soar. At last count, she had raised over $500,000.
Check out the North Face Endurance Challenge updated website here: http://www.thenorthface.com/en_US/endurance-challenge/
They now have complete info on all the races in the series including detailed Course Guides.
Sunday, April 22, 2012
Dog Bites Man II
With two weeks (exactly) to go until the Colorado Marathon, I've finally tweaked something. My right calf. I ran a local 5k this morning (as my final speed session before the marathon) in almost-perfect conditions: cool, sunny, light winds. The race went well, and I finished 2nd in my age group. I even felt fine afterward. It was when I started to run home from the race site (c. 4 miles) to get in a few extra miles that the problem occurred. The pain began about a mile into my slow jog home. I soaked my legs in cold water when I got home and I'll take it easy for a couple of days. With any luck, I'll be fine. Otherwise, there goes four months of training. Plus, my entry fee. Marathons and ultras are inherently humbling. Stay tuned.
Here's another man bites dog story: Runners are smarter than non-runners. Did we need academic researchers to tell us runners that? Well, no. But, it's nice to hear anyway. Check out the latest research here:
http://www.runnersworld.com/article/0,7120,s6-238-267--14079-0,00.html
Here's another man bites dog story: Runners are smarter than non-runners. Did we need academic researchers to tell us runners that? Well, no. But, it's nice to hear anyway. Check out the latest research here:
http://www.runnersworld.com/article/0,7120,s6-238-267--14079-0,00.html
Friday, April 20, 2012
SPEED THRILLS
Early spring has returned to Hog Heaven. It was cold and blustery--more like mid-March than late April--when I ventured out for a one-hour maintenance run this morning. Frost is forecast for tonight. The cool temps are forecast to last thru the weekend with a warm-up next week. Tomorrow's schedule calls for cross training and Sunday is race day for me. I'm doing a local 5k that will substitute for my last speed session before the May 6 Colorado Marathon. After all this time (and training), there's light at the end of the tunnel. Or, something else.
I saw this piece about an uncoming documentary about a town in Ethiopia where the preferred path to escape poverty is running. The town is Bekoji and it has produced four Olympic gold medalists so far. For more on the film, see here: http://www.tadias.com/04/18/2012/conversations-with-filmmakers-of-town-of-runners/
Here's a thoughtful and often provocative article from Running Times summing up thirty-five years of running progress, or not: http://www.runningtimes.com/Article.aspx?ArticleID=25868&PageNum=1
OMIGOD! This European study claims to find a link between soccer and sex. See here: http://msn.foxsports.com/foxsoccer/europe/story/Study-says-soccer-is-like-sex-for-fans-041812
Why am I incredulous? Because unlike sex, soccer is all foreplay.
Early spring has returned to Hog Heaven. It was cold and blustery--more like mid-March than late April--when I ventured out for a one-hour maintenance run this morning. Frost is forecast for tonight. The cool temps are forecast to last thru the weekend with a warm-up next week. Tomorrow's schedule calls for cross training and Sunday is race day for me. I'm doing a local 5k that will substitute for my last speed session before the May 6 Colorado Marathon. After all this time (and training), there's light at the end of the tunnel. Or, something else.
I saw this piece about an uncoming documentary about a town in Ethiopia where the preferred path to escape poverty is running. The town is Bekoji and it has produced four Olympic gold medalists so far. For more on the film, see here: http://www.tadias.com/04/18/2012/conversations-with-filmmakers-of-town-of-runners/
Here's a thoughtful and often provocative article from Running Times summing up thirty-five years of running progress, or not: http://www.runningtimes.com/Article.aspx?ArticleID=25868&PageNum=1
OMIGOD! This European study claims to find a link between soccer and sex. See here: http://msn.foxsports.com/foxsoccer/europe/story/Study-says-soccer-is-like-sex-for-fans-041812
Why am I incredulous? Because unlike sex, soccer is all foreplay.
Wednesday, April 18, 2012
Dog Bites Man
My three-week taper to the Colorado Marathon is underway here in Hog Heaven. After a 90-minute maintenance run on Monday and cross training on Tuesday, I ran a hill workout this morning. Taper doesn't mean taking it easy; just cutting back gradually. So, I ran the 6 x .5-mile hill repeats at 5k effort as usual. I won't run hills again until after the marathon. Tomorrow is cross training and Friday is a one-hour maintenance run. I'll follow more cross training on Saturday with a local 5k race on Sunday. That will be the last speed work before the marathon. We are getting close!
Here's a dog bites man story if there ever was one: http://msn.foxsports.com/other/story/kenyans-wesley-korir-sharon-cherop-win-boston-marathon-041612
Who knew? The Kenyans win at Boston.
A hot Boston. 120 runners were hospitalized for heat-related problems and more than 2000 required some level of medical aid. Temps reached into the mid-80s during the race. See more here:
http://www.latimes.com/sports/sportsnow/la-sp-sn-boston-marathon-20120417,0,6276666.story?track=rss
I don't care to run a marathon in 80+ degree heat, but how about these hardy souls who just completed the 7-day, 6-stage Marathon des Sables: a 150 mile jaunt across the Sahara in Morocco. See here for the sweltering details: http://www.irunfar.com/2012/04/2012-marathon-des-sables-results-and-commentary.html#stage6
The following is not running-related, but I post it as another sad example of why we (Americans) are not a serious people anymore. You've perhaps read about the allegations of Secret Service misconduct in Colombia. Well, it is further alleged that a handful of Army officers were involved.
But, instead of waiting for the facts to emerge, Army Gen. Martin Dempsey, chairman of the Joint Chiefs of Staff, rushed to express his embarrassment. "I can speak for myself and my fellow chiefs: We're embarrassed by what occurred in Colombia, though we're not sure exactly what it is," Dempsey told NBC News.
Huh? I don't know what happened, but whatever it was, I'm embarrassed by it. He should be embarrassed. See the full story here: http://usnews.msnbc.msn.com/_news/2012/04/17/11241984-top-us-military-officer-we-let-the-boss-down-over-prostitute-scandal?lite
Here's a dog bites man story if there ever was one: http://msn.foxsports.com/other/story/kenyans-wesley-korir-sharon-cherop-win-boston-marathon-041612
Who knew? The Kenyans win at Boston.
A hot Boston. 120 runners were hospitalized for heat-related problems and more than 2000 required some level of medical aid. Temps reached into the mid-80s during the race. See more here:
http://www.latimes.com/sports/sportsnow/la-sp-sn-boston-marathon-20120417,0,6276666.story?track=rss
I don't care to run a marathon in 80+ degree heat, but how about these hardy souls who just completed the 7-day, 6-stage Marathon des Sables: a 150 mile jaunt across the Sahara in Morocco. See here for the sweltering details: http://www.irunfar.com/2012/04/2012-marathon-des-sables-results-and-commentary.html#stage6
The following is not running-related, but I post it as another sad example of why we (Americans) are not a serious people anymore. You've perhaps read about the allegations of Secret Service misconduct in Colombia. Well, it is further alleged that a handful of Army officers were involved.
But, instead of waiting for the facts to emerge, Army Gen. Martin Dempsey, chairman of the Joint Chiefs of Staff, rushed to express his embarrassment. "I can speak for myself and my fellow chiefs: We're embarrassed by what occurred in Colombia, though we're not sure exactly what it is," Dempsey told NBC News.
Huh? I don't know what happened, but whatever it was, I'm embarrassed by it. He should be embarrassed. See the full story here: http://usnews.msnbc.msn.com/_news/2012/04/17/11241984-top-us-military-officer-we-let-the-boss-down-over-prostitute-scandal?lite
Sunday, April 15, 2012
Neither rain, nor sleet, nor snow . . .
Mother Nature showed her bad side to much of the mid-section of the country this weekend, including here in Hog Heaven. Along with spring-time temps, we got spring-time storms. I also noticed from reading the Colorado Springs Gazette that northern Colorado was expecting snow--up to a foot in higher elevations. Since I'm running the Colorado Marathon in Ft. Collins in three weeks, it's not exactly encouraging news. But, it's spring-time and anything can happen in three weeks: good and bad. Weather = variable.
Despite the weather, I managed to get in a one-hour recovery/maintenance run yesterday. Today, for cross training, I took a brisk 3+-mile hike. I'm registered for a 5k race next Sunday (April 22), so this week's training schedule breaks down like this: cross training on Tuesday, Thursday, and Saturday; 90-minute maintenance run on Monday; hill workout on Wednesday; one-hour maintenance run on Friday. Let the taper begin!
Of course, one of the world's preeminent marathons is coming up on Monday: Boston. For live coverage of the marathon provided by Runners' World and Running Times, see here:
http://www.runnersworld.com/cda/microsite/article/0,8029,s6-239-506-0-14256-0,00.html
Unfortunately, the weather forecast for Monday's marathon is dicey with highs in the 80s forecast. The organizers are going so far as to offer runners a rain check (heat check?) if they choose not to run. Any qualifier who chooses not to run tomorrow will be allowed to defer his/her entry to 2013. That's how dangerous they think the weather could be. Just another reminder of how frustrating marathoning can be. You can train for four months for an event and have all your carefully-laid plans upset by something (the weather in this case) that you have absolutely no control over. Running marathons and ultras is a good way to learn humility.
I noticed that the Boston Marathon is expected to generate $137.5 million. For most of us, running is recreation. For others, it's serious business. See more here: http://running.competitor.com/2012/04/news/boston-marathon-expected-to-generate-137-5-million_50679
I took a chance a couple of weeks ago and ordered a pair of the new ASICS Gel-Fuji Racer. I'm registered for the Madison North Face Endurance Challenge 50-Mile in September and figured this would be a good shoe for that endeavor. Since I'm still training for the Colorado Marathon and haven't been on the local trails yet this spring, I haven't had a chance to try the shoes. But, it's encouraging to spot reviews like this:
http://www.irunfar.com/2012/04/asics-gel-fuji-racer-review.html
Friday, April 13, 2012
LSD for you and me
Taking advantage of almost-perfect weather (sunny, light wind, temp in 40s and 50s), I ran my final long run before the Colorado Marathon on Thursday. Went slow and easy--two minutes slower than projected marathon race pace--and had no problems. Today, I did a brisk hike for recovery/cross training. Saturday's schedule calls for a one-hour maintenance run and Sunday is more cross training. The three-week taper to the May 6 marathon has begun here in Hog Heaven.
Since yesterday was another long, long run, I decided to re-visit the LSD debate once again. On the one side are writers/coaches like Jeff Galloway (Olympian, writer, and running shoe entrepreneur) who advocate for lengthy, slow and easy, long runs. Galloway claims that by extending the long run to 26 miles, runners can expect to improve their marathon times by 10 to 20 minutes. See Galloway's marathon training guide, Marathon: You Can Do It!
On the other hand are writers/coaches like Jeff Gaudette (2:22 marathoner and coach) who argue that long runs over 18 miles are not necessary for the average marathoner. For Jeff's views see here: http://runnersconnect.net/running-training-articles/marathon-long-runs/
Another Jeff, Jeff Horowitz, also contends that long runs over 18 miles are not necessary for good marathon performance. He would substitute the extra-long runs with more intense running and more cross-training. For Jeff's program, see his training guide, Smart Marathon Training.
I'm not taking sides. I do what seems to work best for me. Like most things in running (shoe choice, nutrition, etc.), there is no one-size-fits-all training regimen. Experiment and find what works for you.
Here's another excellent piece on the late Micah True, aka Caballo Blanco: http://sportsillustrated.cnn.com/2012/track_field/wires/04/02/2080.ap.ath.missing.runner.2nd.ld.writethru.0856/index.html
The Associated Press has reported that friends of True have set up a foundation that will continue his work to aid the Tarahumara Indians of Mexico's Copper Canyon. One of those efforts, the Copper Canyon Ultra Marathon that True started in 2003, will continue in 2013 with the support of the foundation. See story here: http://www.washingtonpost.com/national/foundation-formed-to-keep-alive-runner-micah-trues-ultra-marathon-in-copper-canyon/2012/04/09/gIQAtSje6S_story.html
An autopsy has been completed, but results haven't been reported.
If you're near a computer Monday, you can stream the Boston Marathon live from 9:30 a.m. to 12:30 p.m. (ET) at UniversalSports.com. It's sponsored by Timex and it's free. For more, see here: http://running.competitor.com/2012/04/news/timex-sponsoring-live-stream-of-boston-marathon_50624
Since yesterday was another long, long run, I decided to re-visit the LSD debate once again. On the one side are writers/coaches like Jeff Galloway (Olympian, writer, and running shoe entrepreneur) who advocate for lengthy, slow and easy, long runs. Galloway claims that by extending the long run to 26 miles, runners can expect to improve their marathon times by 10 to 20 minutes. See Galloway's marathon training guide, Marathon: You Can Do It!
On the other hand are writers/coaches like Jeff Gaudette (2:22 marathoner and coach) who argue that long runs over 18 miles are not necessary for the average marathoner. For Jeff's views see here: http://runnersconnect.net/running-training-articles/marathon-long-runs/
Another Jeff, Jeff Horowitz, also contends that long runs over 18 miles are not necessary for good marathon performance. He would substitute the extra-long runs with more intense running and more cross-training. For Jeff's program, see his training guide, Smart Marathon Training.
I'm not taking sides. I do what seems to work best for me. Like most things in running (shoe choice, nutrition, etc.), there is no one-size-fits-all training regimen. Experiment and find what works for you.
Here's another excellent piece on the late Micah True, aka Caballo Blanco: http://sportsillustrated.cnn.com/2012/track_field/wires/04/02/2080.ap.ath.missing.runner.2nd.ld.writethru.0856/index.html
The Associated Press has reported that friends of True have set up a foundation that will continue his work to aid the Tarahumara Indians of Mexico's Copper Canyon. One of those efforts, the Copper Canyon Ultra Marathon that True started in 2003, will continue in 2013 with the support of the foundation. See story here: http://www.washingtonpost.com/national/foundation-formed-to-keep-alive-runner-micah-trues-ultra-marathon-in-copper-canyon/2012/04/09/gIQAtSje6S_story.html
An autopsy has been completed, but results haven't been reported.
If you're near a computer Monday, you can stream the Boston Marathon live from 9:30 a.m. to 12:30 p.m. (ET) at UniversalSports.com. It's sponsored by Timex and it's free. For more, see here: http://running.competitor.com/2012/04/news/timex-sponsoring-live-stream-of-boston-marathon_50624
Tuesday, April 10, 2012
Run thru the wall
After a record-warm March, April has turned downright chilly with overnight lows dropping below freezing and daytime highs struggling to reach 50. Just think, a month ago we had a week of temps in the upper 70s to low 80s here in Hog Heaven. Don't get me wrong. I'm not complaining. I'd much rather run in 50-degree weather than 80-degree weather. Especially long runs.
Yesterday I did a 90-minute maintenance run and today I did a 60-minute maintenance run. Tomorrow's schedule calls for cross training. Unless the forecast changes between now and Thursday morning, I plan to do my final long run before the Colorado Marathon on Thursday. I'm looking forward to getting it behind me. Thereafter, it should be downhill to May 6.
I saw a piece on Competitor.com recently about a reputedly revolutionary new sports drink: http://running.competitor.com/2012/04/nutrition/the-science-behind-high-molecular-carbohydrates_50415
The short version is that taken prior to exercise, it maintains glucose levels for several hours. So, it eliminates the highs and lows caused by spikes in insulin that are associated with sugar-based sports drinks and gels. Even better, the makers claim that there's no stomach distress with their product. The product is called Generation UCAN. I have no experience with it. You can check it out if you're intrigued.
The story got me thinking about the topics that I've discussed in this blog. While I've discussed shoes at some length, I've been mostly silent on the equally crucial subjects of hydration and fuel for energy. Like shoes, there is no one-size-fits-all answer to these questions. Runners need to experiment and find what works best for them. Long runs are the perfect laboratory for these experiments.
Before short training runs or short races, I have a cup of coffee. That's it. That's been my routine for several decades so I don't see any reason to change now.
For long training runs and longer races--the marathon in particular--I have a cup of coffee, a container of yogurt, and a small banana before beginning. Then, I start drinking at the first water station--usually at mile 2--and drink both water (with energy chews) and electrolyte drinks at subsequent stations. (When I'm training and have my choice of electrolyte drinks, I use NUUN Electrolyte Enhanced Drink Tabs. I like Fruit Punch.) I usually begin eating around mile 6 and eat at two-mile intervals throughout the race/training run. After lots of experimentation, I've settled on Honey Stinger Organic Energy Chews. I like Cherry Blossom.
Find what works for you and run thru "the Wall."
Yesterday I did a 90-minute maintenance run and today I did a 60-minute maintenance run. Tomorrow's schedule calls for cross training. Unless the forecast changes between now and Thursday morning, I plan to do my final long run before the Colorado Marathon on Thursday. I'm looking forward to getting it behind me. Thereafter, it should be downhill to May 6.
I saw a piece on Competitor.com recently about a reputedly revolutionary new sports drink: http://running.competitor.com/2012/04/nutrition/the-science-behind-high-molecular-carbohydrates_50415
The short version is that taken prior to exercise, it maintains glucose levels for several hours. So, it eliminates the highs and lows caused by spikes in insulin that are associated with sugar-based sports drinks and gels. Even better, the makers claim that there's no stomach distress with their product. The product is called Generation UCAN. I have no experience with it. You can check it out if you're intrigued.
The story got me thinking about the topics that I've discussed in this blog. While I've discussed shoes at some length, I've been mostly silent on the equally crucial subjects of hydration and fuel for energy. Like shoes, there is no one-size-fits-all answer to these questions. Runners need to experiment and find what works best for them. Long runs are the perfect laboratory for these experiments.
Before short training runs or short races, I have a cup of coffee. That's it. That's been my routine for several decades so I don't see any reason to change now.
For long training runs and longer races--the marathon in particular--I have a cup of coffee, a container of yogurt, and a small banana before beginning. Then, I start drinking at the first water station--usually at mile 2--and drink both water (with energy chews) and electrolyte drinks at subsequent stations. (When I'm training and have my choice of electrolyte drinks, I use NUUN Electrolyte Enhanced Drink Tabs. I like Fruit Punch.) I usually begin eating around mile 6 and eat at two-mile intervals throughout the race/training run. After lots of experimentation, I've settled on Honey Stinger Organic Energy Chews. I like Cherry Blossom.
Find what works for you and run thru "the Wall."
Saturday, April 7, 2012
Just hopping along
We're enjoying nice spring weather for Easter Weekend here in Hog Heaven. I took advantage of the cool, sunny conditions this morning to do a hill workout: 6 x .5 mile hill repeats at 5K effort. Add in warm-up and cool-down miles, and I clocked 10 miles. It was such a good workout that I doubt that I'll feel guilty tonight when I have ice cream! For Easter, I plan to take a brisk 4-mile hike. Just hopping along.
Next week is my last full-on training week before I begin a three-week taper for the Colorado Marathon (May 6). The schedule calls for 3 one-hour maintenance runs and a final long run (24-26 miles). I'm still checking the long-term weather forecast and trying to determine the best day for the long run. Anytime Thursday thru Sunday will do. Stay tuned.
Here's something to look forward to if you enjoy running documentaries: a film following U.S. marathoner Ryan Hall as he prepares for the 2012 Olympic Games: http://trackfocus.com/distance/ryan-hall-film-41st-day-in-production-kickstarter-project-launched
Look for the documentary in 2013.
Mark your calendar: NBC will telecast twelve hours of live coverage of the U.S. Track & Field Trials from Hayward Field in Eugene, Ore., from June 22 thru July 1. You can find the full schedule here: http://www.usatf.org/News/NBC-to-feature-12-hours-of-live-track-and-field-co.aspx
HAPPY EASTER!
Next week is my last full-on training week before I begin a three-week taper for the Colorado Marathon (May 6). The schedule calls for 3 one-hour maintenance runs and a final long run (24-26 miles). I'm still checking the long-term weather forecast and trying to determine the best day for the long run. Anytime Thursday thru Sunday will do. Stay tuned.
Here's something to look forward to if you enjoy running documentaries: a film following U.S. marathoner Ryan Hall as he prepares for the 2012 Olympic Games: http://trackfocus.com/distance/ryan-hall-film-41st-day-in-production-kickstarter-project-launched
Look for the documentary in 2013.
Mark your calendar: NBC will telecast twelve hours of live coverage of the U.S. Track & Field Trials from Hayward Field in Eugene, Ore., from June 22 thru July 1. You can find the full schedule here: http://www.usatf.org/News/NBC-to-feature-12-hours-of-live-track-and-field-co.aspx
HAPPY EASTER!
Thursday, April 5, 2012
Colorado Marathon Countdown
With one month to go until the May 6 Colorado Marathon, my training continues to go well. The possible groin tweak that I mentioned a couple of days ago seems to have disappeared. At least I didn't notice it on today's 1.5 hour maintenance run. In fact, I seem to have no lingering effects from last weekend's 27-mile long run. Tomorrow's schedule calls for cross training. I have a hill workout penciled in for Saturday and cross training again on Sunday.
Next week will be my final week of full-on workouts and will culminate with my final long run next weekend. I'll begin my 3-week taper after that. I'm getting excited!
I've used the ASICS GT-2100 series as a training shoe for several years. They've kept me relatively injury-free and they are very durable. I'm training in the GT-2160 now. The latest model in the series, the GT-2170 will be the last. ASICS is redesigning the shoe and will re-launch it in October as the GT-2000. Here's an early look from the folks at Running Warehouse: http://blog.runningwarehouse.com/rs/asics-gt-2000-sneak-peek/
For trails, I wear the Saucony Peregrine and ran my only ultra marathon trail race, the Madison North Face Endurance Challenge 50K, in them. Saucony has updated the shoe, and ultra website irunfar.com reviews it here: http://www.irunfar.com/2012/04/saucony-peregrine-2-review.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+irunfar%2FwAAy+%28iRunFar%29
Here's a Runners' World interview with elite ultra runner Scott Jurek about his friendship with the legendary Caballo Blanco who passed last week while running in New Mexico: http://www.runnersworld.com/cda/microsite/article/0,8029,s6-238-511-0-14280-0,00.html?cm_mmc=RT-_-Content-Profile-_-04042012-_-JurekRemembersTrue
Next week will be my final week of full-on workouts and will culminate with my final long run next weekend. I'll begin my 3-week taper after that. I'm getting excited!
I've used the ASICS GT-2100 series as a training shoe for several years. They've kept me relatively injury-free and they are very durable. I'm training in the GT-2160 now. The latest model in the series, the GT-2170 will be the last. ASICS is redesigning the shoe and will re-launch it in October as the GT-2000. Here's an early look from the folks at Running Warehouse: http://blog.runningwarehouse.com/rs/asics-gt-2000-sneak-peek/
For trails, I wear the Saucony Peregrine and ran my only ultra marathon trail race, the Madison North Face Endurance Challenge 50K, in them. Saucony has updated the shoe, and ultra website irunfar.com reviews it here: http://www.irunfar.com/2012/04/saucony-peregrine-2-review.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+irunfar%2FwAAy+%28iRunFar%29
Here's a Runners' World interview with elite ultra runner Scott Jurek about his friendship with the legendary Caballo Blanco who passed last week while running in New Mexico: http://www.runnersworld.com/cda/microsite/article/0,8029,s6-238-511-0-14280-0,00.html?cm_mmc=RT-_-Content-Profile-_-04042012-_-JurekRemembersTrue
Tuesday, April 3, 2012
Run a Mile Days
The late spring weather we've been enjoying for the past few days will morph into mid-spring weather tomorrow. That's okay since mid-spring is a great time to run in Hog Heaven. Mid-spring is in the forecast for the next 10 days. Rejoice.
I ran one-hour maintenance runs both yesterday and today. Took it slow and easy since I've noticed a bit of a tweak in my right groin area. I don't think it's serious, but I'm going to take it easy anyway. It's too close to race day--May 6 for the Colorado Marathon--to take a chance. There's too much training in the book--over 3 months worth--to get sidelined now. Tomorrow is cross training. I'll see how I feel on Thursday morning before deciding what to run. Or not. Stay tuned.
An organization called the American Running Association (ARA) is sponsoring a Run a Mile Days event from May 6-12 in honor of the May 6 anniversary of the first sub-4:00 mile run by England's Roger Bannister back in 1954. The ARA's short-term goal is to get schools and clubs across the country to sponsor mile runs during the week of May 6-12. Their long-term goal is keep kids running and exercising year-round. For the full story, see here: http://running.competitor.com/2012/04/news/national-run-a-mile-days-set-for-may_50181
Runners' World magazine posted this eloquent tribute to ultra running legend Micah True, aka Caballo Blanco, on its website: http://news.runnersworld.com/2012/04/02/rip-micah-true-run-free-man/
Countdown Calendar: Colorado Marathon--34 days
Pikes Peak Ascent---138 days
Madison North Face Endurance Challenge 50-Mile--166 days
I ran one-hour maintenance runs both yesterday and today. Took it slow and easy since I've noticed a bit of a tweak in my right groin area. I don't think it's serious, but I'm going to take it easy anyway. It's too close to race day--May 6 for the Colorado Marathon--to take a chance. There's too much training in the book--over 3 months worth--to get sidelined now. Tomorrow is cross training. I'll see how I feel on Thursday morning before deciding what to run. Or not. Stay tuned.
An organization called the American Running Association (ARA) is sponsoring a Run a Mile Days event from May 6-12 in honor of the May 6 anniversary of the first sub-4:00 mile run by England's Roger Bannister back in 1954. The ARA's short-term goal is to get schools and clubs across the country to sponsor mile runs during the week of May 6-12. Their long-term goal is keep kids running and exercising year-round. For the full story, see here: http://running.competitor.com/2012/04/news/national-run-a-mile-days-set-for-may_50181
Runners' World magazine posted this eloquent tribute to ultra running legend Micah True, aka Caballo Blanco, on its website: http://news.runnersworld.com/2012/04/02/rip-micah-true-run-free-man/
Countdown Calendar: Colorado Marathon--34 days
Pikes Peak Ascent---138 days
Madison North Face Endurance Challenge 50-Mile--166 days
Sunday, April 1, 2012
The Penultimate Long Run
I took advantage of excellent running weather--overcast skies, light wind, temp in the upper 40s--for my long run yesterday. I went out intending to do 24 miles, but felt good at 24 and ran 3 more miles. SLOW AND EASY of course. Two minutes slower than my projected marathon pace. How I would have fared at marathon pace is an open question. The weather can't get any better. Even for Colorado in early May. Maybe the gradual downhill nature of the Colorado Marathon course will help. My route yesterday included over 1400' of elevation change. Half up and half down.
I took a brisk 4-mile hike today for cross training. Considering that I ran 27 miles yesterday, I didn't feel too bad. Just a couple of minor aches. I don't know if it helped or not, but I soaked my legs in a cold tub for 15 minutes after the run while drinking a large glass of chocolate milk. Later, I rolled out my quads, calves, and hamstrings. I figure that such a regimen can't hurt and could help.
Searchers found the body of ultra legend Micah True, aka Caballo Blanco, Saturday in New Mexico's rugged Gila Wilderness. True had been missing for four days after heading out for a 12-mile run. See full story here: http://msn.foxsports.com/other/story/renowned-ultrarunner-micah-true-body-found-by-searchers-in-new-mexico-033112
With the Colorado Marathon coming up in exactly five weeks from today, runners can begin to anticipate the period of tapering before the race. The idea of the taper is to allow the body (and mind) an opportunity to recover and refresh before the big day. Mostly by doing less. No more long runs. Fewer weekly miles. Less intensity. Most taper periods begin two or three weeks before race day. I like three weeks. Old joints and muscles need the most TLC. Most marathon training guides include a taper period in their training schedule. These differ in details, of course, so as always, everyone needs to find what works best for him/her. Here's a brief intro to the marathon taper: http://running.competitor.com/2012/03/training/how-to-taper-like-a-pro_50079
I took a brisk 4-mile hike today for cross training. Considering that I ran 27 miles yesterday, I didn't feel too bad. Just a couple of minor aches. I don't know if it helped or not, but I soaked my legs in a cold tub for 15 minutes after the run while drinking a large glass of chocolate milk. Later, I rolled out my quads, calves, and hamstrings. I figure that such a regimen can't hurt and could help.
Searchers found the body of ultra legend Micah True, aka Caballo Blanco, Saturday in New Mexico's rugged Gila Wilderness. True had been missing for four days after heading out for a 12-mile run. See full story here: http://msn.foxsports.com/other/story/renowned-ultrarunner-micah-true-body-found-by-searchers-in-new-mexico-033112
With the Colorado Marathon coming up in exactly five weeks from today, runners can begin to anticipate the period of tapering before the race. The idea of the taper is to allow the body (and mind) an opportunity to recover and refresh before the big day. Mostly by doing less. No more long runs. Fewer weekly miles. Less intensity. Most taper periods begin two or three weeks before race day. I like three weeks. Old joints and muscles need the most TLC. Most marathon training guides include a taper period in their training schedule. These differ in details, of course, so as always, everyone needs to find what works best for him/her. Here's a brief intro to the marathon taper: http://running.competitor.com/2012/03/training/how-to-taper-like-a-pro_50079
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