I'm nearing the end to this short-lived blog. Good bye sweet dear little running blog. At the start of the month I joined a running group, Gilbert's Gazelles. Gilbert's harrowing story, escaping masacre in the midst of the Burundi attrocities, inspirational. I enjoy the group and I enjoy the act of running with other folks. In the last few weeks I've gone on more group runs than likely in my entire life before this. Folks are super nice. There's comraderie as well as competitive spirit. I like the combination. Dare I say it, I like the group.
My Garmin Forerunner 305 watch finally arrived this week after much delay. This machine has changed my life. So many interactive features, measures for all your activities, devices to track and compare.
Just as quickly as this post became a "necessity," it is now superflous. So goodbye. I'll leave it hear for a month or so, then "pluft!" gone, maybe a new one to appear should I feel the urge to start is all again.
Tchauzinho!
Friday, March 27, 2009
Sunday, February 15, 2009
Long Run Number One
In training for Boston finally gathered the mental and physical motivation to get back to the "long run".
Went 32.2k (20 miles) at Swimex, here in Curitiba. Time: 2:42:36. Pace: 11.88 kph (7.38 mph). Nothing fast at all, but a fairly "enjoyable" run, with little pain.
Instead of simply working up to a certain pace over a few kilometers, I escalated speed over one-hour increments, then reduced to a lower rate, then started to climb anew. That is, hour one, 10.6k-12.9k, with .1k increments each 1/2 kilometer. Hour two, 10.9k-13.2k, with same increments. Final 43 minutes, 11.2k-12.9k.
I've never "gone long" with this kind of pacing. Definitely helped to overcome some of the numbing feeling of an extended treadmill session, every 2.5 minutes adjusting my speed.
Solid outing, and a good feeling taking it nice and slow.
Went 32.2k (20 miles) at Swimex, here in Curitiba. Time: 2:42:36. Pace: 11.88 kph (7.38 mph). Nothing fast at all, but a fairly "enjoyable" run, with little pain.
Instead of simply working up to a certain pace over a few kilometers, I escalated speed over one-hour increments, then reduced to a lower rate, then started to climb anew. That is, hour one, 10.6k-12.9k, with .1k increments each 1/2 kilometer. Hour two, 10.9k-13.2k, with same increments. Final 43 minutes, 11.2k-12.9k.
I've never "gone long" with this kind of pacing. Definitely helped to overcome some of the numbing feeling of an extended treadmill session, every 2.5 minutes adjusting my speed.
Solid outing, and a good feeling taking it nice and slow.
Friday, February 6, 2009
Whoa! Where've I been?
2008 was the year of running injured. Of the various goals I set out to accomplish, the top one was to run 250 days. On December 31st, at 7:00 p.m., along the Dique in Salvador, Brazil, I put in my 250th run. Thanks to Kristin and Case for keeping me positive about running while on vacation over the new year, with good weather, beautiful beaches, and cold beer. I seriously considered taking off 12/31, thinking I had hit 250 the day before.
The main goal for this year is to run healthy and consistently. The aim is to put in 300 days, a big leap from 2008. After a slow January, 21 days, I'm creeping back and "finally" edging up my "long" runs for Boston. To reach 300 days I'll have to put in 5.75 days per week. I need to remember to not go crazy trying to run long miles, perhaps maxing out at 60 miles per week.
For Boston I'm going to keep it lower, around 50, and work on running a smart race. For right now it's time to forget about sub-3:00. I'm thinking it would be great to run negative splits. Maybe if I came out with a first-half 1:40 Maybe 1:45. Whatever happens I think running a "mellow" sub-3:30 in Boston with negative splits will be a good way to break into the year.
Put in 24k on Monday, 1:54:37 (12.56 kpm), felt a bit like a huff, but mostly because that was my longest run since the Buenos Aires Marathon, way back in mid-October. I also forgot my Ipod, going tuneless on the treadmill.
After that 6k each day with bike and elliptical workouts to follow. First week I've ever seriously tried to cut back on mileage and focus on crosstraining. Overall felt pretty good. Sunday I've scheduled 26k to close the week at 79k.
The main goal for this year is to run healthy and consistently. The aim is to put in 300 days, a big leap from 2008. After a slow January, 21 days, I'm creeping back and "finally" edging up my "long" runs for Boston. To reach 300 days I'll have to put in 5.75 days per week. I need to remember to not go crazy trying to run long miles, perhaps maxing out at 60 miles per week.
For Boston I'm going to keep it lower, around 50, and work on running a smart race. For right now it's time to forget about sub-3:00. I'm thinking it would be great to run negative splits. Maybe if I came out with a first-half 1:40 Maybe 1:45. Whatever happens I think running a "mellow" sub-3:30 in Boston with negative splits will be a good way to break into the year.
Put in 24k on Monday, 1:54:37 (12.56 kpm), felt a bit like a huff, but mostly because that was my longest run since the Buenos Aires Marathon, way back in mid-October. I also forgot my Ipod, going tuneless on the treadmill.
After that 6k each day with bike and elliptical workouts to follow. First week I've ever seriously tried to cut back on mileage and focus on crosstraining. Overall felt pretty good. Sunday I've scheduled 26k to close the week at 79k.
Thursday, November 20, 2008
Miny Breakthrough
Sunday 16k at Swimex Academy was one of those zen/breakthrough runs. Felt finally vanish the body aches and heartaches of Buenos Aires. Slow running but body felt good throughout and kept increasing pace just a fraction each k. Put in a few kilometers at 14.5k, pushed a bit harder at times, but mostly in the 12s, just rolling along, taking my time, listening to my music, feeling my body open up. When my hips begin to flex out more, when I feel more upright, when my lungs start to expand and I can take in air for ever, I know I'm passing some threshold. It's an infrequent and happy event. Passing through from one chamber to the next, knowing I'll be able to push runs further now, feel more at ease, faster, harder, all that.
Body's holdng up well so far. Last week put in seven days and 73k. This week another seven days and 80k. Going to be much more difficult as have friends and famly and vacation times here in Rio de Janeiro. So much harder to put in the effort when I have a life. Think I'l step up to this first challenge. Running the beach in Rio is beyond epic, so shouldn't be terribly difficult.
Body's holdng up well so far. Last week put in seven days and 73k. This week another seven days and 80k. Going to be much more difficult as have friends and famly and vacation times here in Rio de Janeiro. So much harder to put in the effort when I have a life. Think I'l step up to this first challenge. Running the beach in Rio is beyond epic, so shouldn't be terribly difficult.
Sunday, November 9, 2008
Week in Review
Body feeling much better than lead up to and trail after Buenos Aires Marathon. Running one day, feeling the right leg nerve groin pain, thought to myself, “Evan, how would your life be different if this pain didn’t exist? Can you imagine it?”
Since, the pain has subsided a great deal. Stretching and relaxing more, definitely helping. Better sleep the last four nights, for sure providing some relief.
The psychological side must also play a role. The groin pain resurfaced just few weeks before running Argentina. Could be related to final training sessions, pushing body, but think more than just that. Looking forward to Austin return for hitting up physical therapist, nutritionist, sports psychiatrist.
Caught in the rain three times last two weeks. No big downpours. The hardest, one session of rain followed ½ way through with heat and sun. Nothing like Texas heat, but nasty all the same.
Put in 18 kilometers today in muggy 31 degrees (going to stick with Celsius and meters until back in U.S.A), by far longest run since marathon. Amazing how much the heat slows me down. 1:27:07, 12.4 kph, average heart rate 167. Good training, but felt slow slow slow.
Stats for week 11/3: Seven days, 73k, two hill sessions, a little speed work but nothing mapped out.
Training week 11/10: Seven days, 80k, "long" day 20k.
Since, the pain has subsided a great deal. Stretching and relaxing more, definitely helping. Better sleep the last four nights, for sure providing some relief.
The psychological side must also play a role. The groin pain resurfaced just few weeks before running Argentina. Could be related to final training sessions, pushing body, but think more than just that. Looking forward to Austin return for hitting up physical therapist, nutritionist, sports psychiatrist.
Caught in the rain three times last two weeks. No big downpours. The hardest, one session of rain followed ½ way through with heat and sun. Nothing like Texas heat, but nasty all the same.
Put in 18 kilometers today in muggy 31 degrees (going to stick with Celsius and meters until back in U.S.A), by far longest run since marathon. Amazing how much the heat slows me down. 1:27:07, 12.4 kph, average heart rate 167. Good training, but felt slow slow slow.
Stats for week 11/3: Seven days, 73k, two hill sessions, a little speed work but nothing mapped out.
Training week 11/10: Seven days, 80k, "long" day 20k.
Sunday, November 2, 2008
No New York
Strange to watch results for the NYC Marathon come in today and not be there. Cool to be in Brazil and have Dos Santos win again.
This was a good week. Seven days running, all low mileage, two hill sessions, caught twice in the rain. Feeling positive about November. Pinched nerve on right leg still flaring up a bit, tried to quell pain with tons of ibuprofen, went on to have massive stomach cramps, and now just trying to deal and stretch and hope with time it will heal.
Weird, and I thought this might happen. After first post and writing in “Brazil” about desire for running journal, had a big wave of incriminating judgmental thoughts. “Who do you think you are?” stuff, “In two months you’ll quit and be done training, why write about ten-year plans?”
When I was running in Barigui, thinking about how good it feels to be outside, running, away, with myself, focusing on the people I love, wondering about all the beauty around me, I knew I wanted a place just for this. “Brazil” will be done in four months.
Training for week 11/3: 70 kilometers, 7 days, 4 outside, 3 gym, water aerobics, one hill session, one tempo run.
This was a good week. Seven days running, all low mileage, two hill sessions, caught twice in the rain. Feeling positive about November. Pinched nerve on right leg still flaring up a bit, tried to quell pain with tons of ibuprofen, went on to have massive stomach cramps, and now just trying to deal and stretch and hope with time it will heal.
Weird, and I thought this might happen. After first post and writing in “Brazil” about desire for running journal, had a big wave of incriminating judgmental thoughts. “Who do you think you are?” stuff, “In two months you’ll quit and be done training, why write about ten-year plans?”
When I was running in Barigui, thinking about how good it feels to be outside, running, away, with myself, focusing on the people I love, wondering about all the beauty around me, I knew I wanted a place just for this. “Brazil” will be done in four months.
Training for week 11/3: 70 kilometers, 7 days, 4 outside, 3 gym, water aerobics, one hill session, one tempo run.
Thursday, October 30, 2008
Eureka
This space is about my running and training and aches and pains and goals and challenges. Just now after two laps of Parque Barigui I realized I want to talk more about what I do and how I feel about what I’m doing. I also want to separate this from the “Brazil” blog. I understand some folks are not terribly interested in miles run, aches felt, nutritional advice ignored, so I will leave the South American adventures separated from how much my sneakers smell like ass.
So let’s start big. I see a five to ten year window for the rest of my opportunities to run fast. My ultimate goal over these next several years is to run the New York Marathon in 2:37:12. That’s 10 miles per hour. That is also a top 100 finish out of the 38,000 participants.
Yeah, insane. At least right now it sounds insane. My fastest marathon was New York in 2006, where I ran 3:06:57, placing 1287. On a much flatter course two weeks ago in Buenos Aires I ran 3:17:11. So 2:37:11 is a major challenge, possibly unattainable.
But, I do have a plan. First is the Boston Marathon on April 20, 2009. I will try once more to finish sub-3:00. As I recover from Buenos Aires and build up my miles I’m going to flirt with 2:55. If my body breaks down or I can’t commit the time to training, I’ll adjust.
Running marathons is a beast fucker. It is confusing because so many factors go into making it a success. It is vital to remember the result of one race does not represent success or failure. The marathon itself plays out over the months of training. The achievement, pride, and joy, derive from those moments. The actual day is representative of all that effort. Ultimately, however, it is only partially reflective. In shooting for 2:55 in Boston, I see three major challenges. Getting healthy and staying healthy. Dropping weight. Increasing miles.
My right groin and right ass nerves have been a mess for over a year. I’ve gone to a physical therapist, sports doctor, acupuncturist, various masseuses, had a steroid shot, taking a mountain of ibuprofen, tried out Chinese herbs, and yes, have even stopped running from time to time. I’ll keep at all of this and add in some prayer, but right now I’m definitely not 100% and that is difficult to admit to myself. This is not to say I am too old to run. I get this line some times, and it hurts. In last year's New York City Marathon 50-year-old Budd Coates ran 2:36:36, finishing in 66th place. I must be mindful of my body, try my best to heal. I also need to surround myself with positive people.
Since June, 2007, I’ve lost 24 pounds. That’s great. I weigh 164. My body fat percentage is roughly 18%. That's not great. The only way to drop weight is by eating smarter and running longer. For Boston I want to get down to 150.
Training for Buenos Aires I ran weeks of 50 miles plus. My biggest week was 64 miles. I am going to build my base over the next six months to finish the Boston training with 75 mile weeks. Mostly it will be in the 60s and low 70s. That may not sound like a big adjustment, but taking on another 15 to 20 miles per week requires a different level of dedication. I can still miss a day and heal from injuries, but I can’t miss much. Also, my running will go from 6 days a week to mostly 7 days a week. At least one or two days will have two runs. Yes, two-a-days are for runner wierdos. I’ve only done a few in my life.
October 9th is a 10k here in Curitiba. I’m aiming for sub-40:00.
To know what it can feel like to run a marathon, check this out:
He continued running!
So let’s start big. I see a five to ten year window for the rest of my opportunities to run fast. My ultimate goal over these next several years is to run the New York Marathon in 2:37:12. That’s 10 miles per hour. That is also a top 100 finish out of the 38,000 participants.
Yeah, insane. At least right now it sounds insane. My fastest marathon was New York in 2006, where I ran 3:06:57, placing 1287. On a much flatter course two weeks ago in Buenos Aires I ran 3:17:11. So 2:37:11 is a major challenge, possibly unattainable.
But, I do have a plan. First is the Boston Marathon on April 20, 2009. I will try once more to finish sub-3:00. As I recover from Buenos Aires and build up my miles I’m going to flirt with 2:55. If my body breaks down or I can’t commit the time to training, I’ll adjust.
Running marathons is a beast fucker. It is confusing because so many factors go into making it a success. It is vital to remember the result of one race does not represent success or failure. The marathon itself plays out over the months of training. The achievement, pride, and joy, derive from those moments. The actual day is representative of all that effort. Ultimately, however, it is only partially reflective. In shooting for 2:55 in Boston, I see three major challenges. Getting healthy and staying healthy. Dropping weight. Increasing miles.
My right groin and right ass nerves have been a mess for over a year. I’ve gone to a physical therapist, sports doctor, acupuncturist, various masseuses, had a steroid shot, taking a mountain of ibuprofen, tried out Chinese herbs, and yes, have even stopped running from time to time. I’ll keep at all of this and add in some prayer, but right now I’m definitely not 100% and that is difficult to admit to myself. This is not to say I am too old to run. I get this line some times, and it hurts. In last year's New York City Marathon 50-year-old Budd Coates ran 2:36:36, finishing in 66th place. I must be mindful of my body, try my best to heal. I also need to surround myself with positive people.
Since June, 2007, I’ve lost 24 pounds. That’s great. I weigh 164. My body fat percentage is roughly 18%. That's not great. The only way to drop weight is by eating smarter and running longer. For Boston I want to get down to 150.
Training for Buenos Aires I ran weeks of 50 miles plus. My biggest week was 64 miles. I am going to build my base over the next six months to finish the Boston training with 75 mile weeks. Mostly it will be in the 60s and low 70s. That may not sound like a big adjustment, but taking on another 15 to 20 miles per week requires a different level of dedication. I can still miss a day and heal from injuries, but I can’t miss much. Also, my running will go from 6 days a week to mostly 7 days a week. At least one or two days will have two runs. Yes, two-a-days are for runner wierdos. I’ve only done a few in my life.
October 9th is a 10k here in Curitiba. I’m aiming for sub-40:00.
To know what it can feel like to run a marathon, check this out:
He continued running!
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