10/5 Long run - 4 weeks to go!

Enjoyed a pleasant short long run this evening. The first six miles was a walk/jog with Sara. At about mile 6, I took off to practice my marathon pace. Laps 1-8 were with Sara and laps 15-16 were cooldown. My per mile breakdown is as follows:

Lap

Time

Distance

Avg Pace

Avg Heart Rate

Avg Cadence

Calories

1	00:09:53	1.00 mi	09:53	107 bpm	--	98 C
2	00:00:33	0.06 mi	08:58	135 bpm	--	7 C
3	00:11:15	1.00 mi	11:15	129 bpm	--	100 C
4	00:19:21	1.00 mi	19:21	84 bpm	--	74 C
5	00:09:21	1.00 mi	09:21	116 bpm	--	105 C
6	00:09:47	1.00 mi	09:47	132 bpm	--	103 C
7	00:14:20	1.00 mi	14:20	106 bpm	--	89 C
8	00:08:09	1.00 mi	08:09	136 bpm	--	105 C
9	00:07:38	1.00 mi	07:38	157 bpm	--	107 C
10	00:07:22	1.00 mi	07:22	162 bpm	--	105 C
11	00:07:04	1.00 mi	07:04	165 bpm	--	105 C
12	00:07:16	1.00 mi	07:16	168 bpm	--	106 C
13	00:07:07	1.00 mi	07:07	168 bpm	--	105 C
14	00:07:17	1.00 mi	07:16	164 bpm	--	106 C
15	00:03:41	0.45 mi	08:16	157 bpm	--	47 C
16	00:08:38	0.93 mi	09:18	127 bpm	--	110 C

I have a couple of issues after this run...

First, my inner left kneecap pain has not gone away and I'm heading into my longest training week starting tomorrow. It doesn't feel structural, but the pain it's a slightly sharp, nagging pain that grows more pronounced after several pace miles. I'm hoping it'll take care of itself eventually.

Second, I'm still concerned about the effort I have to put out to run marathon pace. I was averaging 88% at 7:07. Luckily, I have about 20 secs of slack from that pace. Based on my pace workouts so far, my heart rate should be about 160-162, or about 82% max heart rate. At that rate, I'll cramp up around mile 20 if I don't hydrate properly.

Lastly, I still have not developed a good feel for the 7:27 pace. I know that Central Park is hilly, but so are portions of the marathon course. I'm 15 secs too fast or too slow. Four weeks to figure that out. I'll also have to figure in the adrenaline come race day. Can't wait!

Anyhow, I logged just under 37 miles last week, but it's been a good recovery week.

Another Off Day!

No running today, but my wife and I did accidentally walk in to a filming of "Make Me A Supermodel" after we had pizza at Grimaldi's. That's the fun thing about living in NYC. Walk around, and before you know it, you're walking by a plastic cube hoisted in the air occupied by REALLY skinny, long legged lingerie clad girls. And on Thursday, Sara and I ran across Ralph Fiennes who was also jogging in Central Park.

Anyhow, I think it was good to give my knee another break. Still sore. Tomorrow I'm planning on about 15-18 miles - a short(ish) long run - after I'm done volunteering at the Central Park Biathlon.

Resisting Temptation

This evening's run was an easy stroll around the lower loop with Sara, and then a larger loop around Jacqueline Onassis Reservoir. I covered just over 8 miles in 1:11:02. It was such a pleasant evening that I had to resist the temptation to run longer. It finally felt like fall, so the air was crisp and cool. The park was relatively empty. I felt I could roam freely physically, mentally...spiritually. No ipod or other distractions. Just me and my footsteps. I've always thought that everyone should have a method of escape. At this point, for me, it's running.

I'm sore from yesterday's weights session. Definitely gave my back and core a solid workout. I feel like just a little bit of extra strength will shave off a few seconds or a minute for me during the race, and I will probably need it.

Tomorrow, I'm planning on another pace exercise around the park, but maybe a 7 mile pace run instead. To meet my reduced mileage goal for the week, I'll need to do another 15 on Sunday. I'm hoping to have Sara's company again for the long run.

Today's workout:

Lap

Time

Distance

Avg Pace

Avg Heart Rate

Avg Cadence

Calories

1	00:09:06	1.09 mi	08:22	107 bpm	--	120 C
2	00:17:27	1.67 mi	10:25	119 bpm	--	179 C
3	00:00:03	0.00 mi	20:27	115 bpm	--	1 C
4	00:36:09	4.30 mi	08:24	139 bpm	--	453 C
5	00:09:05	0.95 mi	09:33	122 bpm	--	105 C

Today's training: weights

I've read that it's usually not a good idea to do more running after a marathon pacing exercise. I'd usually discard that and go for an easy recovery run, but I had an appointment with a colleague to go to Chelsea Piers Health Club today so it was a good excuse to not go running. It's also an easy, lower mileage recovery week for me, so I guess it was a good idea to skip a run.

Six hours later, I'm glad I agreed to go to the gym, but my body disagrees. I had an excellent back and core workout and also put in time for a good stretch. Usually around this time of the year, I neglect all strength training and get back into it after the marathon. But it was nice to get some weight training in today. In relation to marathon training, I feel like weight training builds a stronger structure for the engine. I'm confident about my engine at this point, I just want to make sure the rest of me doesn't fall apart during the race.

Marathon Pace Training

31 days and 12 hrs to the NYC marathon! That means I have to start getting very familiar with my marathon pace, so that's what I decided to do this evening. I set my trusty Garmin 405 virtual partner to run 7:25/mile and to make every mile an automatic lap. Going into the workout, I needed to my legs and effort level to understand a ~7:25 effort. I also needed to gauge my exertion levels, and how that corresponded to my heart rate. Here are my results:

Lap

Time

Distance

Avg Pace

Avg HR

Calories

1	00:08:50	1.00 mi	08:50	114 bpm		100 C
2	00:07:27	1.00 mi	07:27	153 bpm		107 C
3	00:07:29	1.00 mi	07:29	156 bpm		105 C
4	00:07:07	1.00 mi	07:07	157 bpm		106 C
5	00:07:32	1.00 mi	07:32	162 bpm		106 C
6	00:07:15	1.00 mi	07:15	158 bpm		106 C
7	00:07:16	1.00 mi	07:16	158 bpm		106 C
8	00:08:43	1.00 mi	08:43	131 bpm		108 C
9	00:00:12	0.02 mi	12:36	131 bpm		1 C

Laps 1,8 and 9 were warmups and cooldowns. I wasn't exactly sure what a consistent 7:25 feels like, and the hills at Central Park did not make it easier to feel the pace. Consequently, I just tried to keep the same effort level after my first mile at 7:27. The good news is that I felt my effort was fairly even throughout, and it didn't feel so difficult. The bad news is that my pace fluctuated according to the the park elevations. I think come marathon time, I'll have to use the downhills to bank some precious seconds.

The other thing about my run tonight is that my lower calf muscles felt like there were on fire. My legs aren't fully recovered yet from the urbanathlon and the 20+ miles the following day. This goes to emphasize how important it is to approach the start feeling physically fresh. I can't wait.

Skipped class! Oh no!

That's how I initially felt about skipping the NYRR speed session, but I think it's okay. Have to constantly remind myself that it's more important to get to the marathon starting line healthy. My left knee was sore on an easy run yesterday so I did not want to aggravate any injury, if there is one. It's also a rest and recovery week for me before next week's high mileage, so it's okay to skip a one session. Anyways, I'll probably make it up on Wednesday or Thursday.

< 5 Weeks To NYC Marathon!

Starting to feel the marathon itch...I think. In terms of preparation, I'm definitely looking forward to this marathon. Sixty-two miles was the most I've done in any week in my yrs of running and it did not feel as bad as I thought it would. From a mental standpoint, the five 20+ milers I've done has really shortened the run. Furthermore, the nearly four hours on the run course yesterday gives me confidence that I can be out on the course that long - if needed - without feeling broken down. And that was with a shorter tougher race the day before. Another recovery week this week, and I think I'll bump it up to 70 the following week. From there, it's time to taper!

Today, I just went for a short and easy recovery run of 6.5 miles with a great running partner that will be taking a maternity leave from the hobby. As predicted, I would have to deal with knee pain from wearing broken down shoes. I had to ice my inner left kneecap after the run. My leg muscles are also tight, but both problems will go away with rest. That said, I don't know how hard I'll be able to do tomorrow's speed workout. I guess I'll just have to see.