I was very happy with these:
Mile Split
1 11:07
2 11:02
3 11:23
4 11:05
5 11:35 (Shot blocks)
6 11:16
7 12:46 (bathroom break and BIG hill)
8 11:06
9 11:24
10 12:44 (Stomach cramps)
11 12:11
12 11:09 (Pouring rain)
13 11:28 (Pouring rain)
.1 10:18 pace
For a first half-marathon (and race #7 or 8 total), I was very happy with my pacing.
Monday, April 30, 2007
Marathon Questions: How Long for longest run
I am doing a short series of posts on questions I frequently hear at run club and seminars about training. Let me preface this by saying that I am training for my first marathon; I don't have a vast font of experience to draw from. I am not an expert, but I am someone with a good memory, research skills, and I read a lot. (see here for a discussion of whether anyone should listen to me. . .)
The most common question is: how long should my longest training run be for a marathon.
It is the great fear of first-timers:
"I was dying at the end of 20 miles; how will I make it to 26.2?" "Shouldn't I run longer?"
The answer is 20 miles. Now, I spent most of last fall thinking this could not be right. But it is!
I started by reading looking at EVERY book in my library and the local bookstore on running (Barnes & Noble, Fargo ND). I was AMAZED to find that no training plan for beginners had a run longer than 20 miles. Higdon, Galloway, Runner's World, even Beardsley had 20 miles! Why???
Well, the reason is pretty easy to understand, once you think it through. The human body has enough glycogen for 20 miles. When you run out of glycogen, you "hit the wall." The fact is, I can run the day after a half-marathon; but every expert says plan on 4 to 12 days of no running after a marathon. Imagine having that in the middle of your training! Your chance of injury goes up significantly when you are out of glycogen. Even runners that finish a marathon "injury free", have micro tears of their muscles.
How about advanced runners? There is MANY different opinions here, but there are common notes. Most advanced plans I reviewed stop at 20 miles (Dick Beardsley's from the Grandma's Marathon site has one 24 mile run). The rest increase the number of 20 milers (Higdon has one for beginners, two for intermediate, and three for advanced). Also, most programs build by running parts of the long runs at tempo pace, increasing weekly mileage, etc.
That is the second part of the answer. More weekly mileage. If I was to summarize the books I have read, it would be:
1) Longest run 20 miles. Anything more and the risk of injury outweighs the benefits.
2) The final 6.2 miles are trained for by your weekly miles and base endurance.
The most common question is: how long should my longest training run be for a marathon.
It is the great fear of first-timers:
The answer is 20 miles. Now, I spent most of last fall thinking this could not be right. But it is!
I started by reading looking at EVERY book in my library and the local bookstore on running (Barnes & Noble, Fargo ND). I was AMAZED to find that no training plan for beginners had a run longer than 20 miles. Higdon, Galloway, Runner's World, even Beardsley had 20 miles! Why???
Well, the reason is pretty easy to understand, once you think it through. The human body has enough glycogen for 20 miles. When you run out of glycogen, you "hit the wall." The fact is, I can run the day after a half-marathon; but every expert says plan on 4 to 12 days of no running after a marathon. Imagine having that in the middle of your training! Your chance of injury goes up significantly when you are out of glycogen. Even runners that finish a marathon "injury free", have micro tears of their muscles.
How about advanced runners? There is MANY different opinions here, but there are common notes. Most advanced plans I reviewed stop at 20 miles (Dick Beardsley's from the Grandma's Marathon site has one 24 mile run). The rest increase the number of 20 milers (Higdon has one for beginners, two for intermediate, and three for advanced). Also, most programs build by running parts of the long runs at tempo pace, increasing weekly mileage, etc.
That is the second part of the answer. More weekly mileage. If I was to summarize the books I have read, it would be:
1) Longest run 20 miles. Anything more and the risk of injury outweighs the benefits.
2) The final 6.2 miles are trained for by your weekly miles and base endurance.
Marathon Questions: Galloway run/walk
I was at a recent seminar where a question came from the audience about Jeff Galloway's RUN-WALK method. The session was on marathon training, but the facilitator had not read the books and was not familiar with Jeff's methods.
I also heard a veteran runner during a half-marathon tell a young new runner: "never walk during a race, if you have to run slowly, but never walk. It throws off your rhythm and makes your legs hurt worse." Well, I saw the veteran runner again near the finish, but did not see the younger runner and I wonder if that runner finished.
Jeff's main book is ranked 26,639 on Amazon and in its second edition. He also has other books. Jeff is an Olympic qualifier and has run over 116 marathons. He has trained over 150,000 runners. He is a frequent contributor to "Runner's World." His website bio is here.
OK, so what's up with RUN-WALK? While, the best way to began to understand it is go here and read what Jeff says. Then, buy the book!
Let me explain it for you:
1) Walk breaks help break the race down into shorter segments. At the end of two miles, I don't have 24.2 to go, I have one mile until next walk break. . .
2) Walk breaks HELP your leg muscles. As you run and become fatigued, your stride shortens. Walk breaks use the muscles differently! By walking with a long, purposeful stride, I actually stretch the muscles back out and can run farther.
3) Walk breaks help with cardiovascular recovery.
How do I use walk breaks:
1) I follow Hal Higdon's advice and walk through aid stations. Lets me stretch my legs, get my heart rate down, and drink without spilling most on my shirt/shoes.
2) I use walk breaks when increasing mileage. I have inserted walk breaks into my long runs EVERY time I have jumped mileage above 12 miles. Once my body can handle the distance, I reduce or cut the walk breaks.
3) I used it to get from the couch to running when I first started out.
There are a lot of proponent's of the WALK-RUN method. As I hinted, Hal Higdon uses for aid stations during long races. John Bingham uses for everything. But what really matters is how it works for you. Does it make you run farther and faster? Then do it and stop worrying what other people say. . . ;)
I also heard a veteran runner during a half-marathon tell a young new runner: "never walk during a race, if you have to run slowly, but never walk. It throws off your rhythm and makes your legs hurt worse." Well, I saw the veteran runner again near the finish, but did not see the younger runner and I wonder if that runner finished.
Jeff's main book is ranked 26,639 on Amazon and in its second edition. He also has other books. Jeff is an Olympic qualifier and has run over 116 marathons. He has trained over 150,000 runners. He is a frequent contributor to "Runner's World." His website bio is here.
OK, so what's up with RUN-WALK? While, the best way to began to understand it is go here and read what Jeff says. Then, buy the book!
Let me explain it for you:
1) Walk breaks help break the race down into shorter segments. At the end of two miles, I don't have 24.2 to go, I have one mile until next walk break. . .
2) Walk breaks HELP your leg muscles. As you run and become fatigued, your stride shortens. Walk breaks use the muscles differently! By walking with a long, purposeful stride, I actually stretch the muscles back out and can run farther.
3) Walk breaks help with cardiovascular recovery.
How do I use walk breaks:
1) I follow Hal Higdon's advice and walk through aid stations. Lets me stretch my legs, get my heart rate down, and drink without spilling most on my shirt/shoes.
2) I use walk breaks when increasing mileage. I have inserted walk breaks into my long runs EVERY time I have jumped mileage above 12 miles. Once my body can handle the distance, I reduce or cut the walk breaks.
3) I used it to get from the couch to running when I first started out.
There are a lot of proponent's of the WALK-RUN method. As I hinted, Hal Higdon uses for aid stations during long races. John Bingham uses for everything. But what really matters is how it works for you. Does it make you run farther and faster? Then do it and stop worrying what other people say. . . ;)
Marathon Questions: What Pace?
What pace should I run at?
This is a question I hear all the time. I have also heard variations based on heart-rate monitors ("What heart-rate should I run at?")
It is my contention that most inexperienced marathoners I have met are running their training runs too fast! The person who asked about heart rate monitors was older than I am and running a a pace that was at least 25 beats/minute faster than I run.
What is the right speed? On a heart rate monitor, it is 65 to 75% of your max heart rate. In the real world, it is "conversation pace." Run slow enough so you can have a normal conversation with your running partner; run fast enough so you cannot sing along with your iPod.
We are in a world that teaches: "it's not any good if it doesn't hurt/burn. . ." Well, the fact is, that is wrong. When you are running to "finish", you should be in the conversation zone 100% of the time. When you are running for "time", you still should be in the conversation zone 60 to 85% of the time (coaches vary here). The great thing about North Dakota/Minnesota winters is you have to wear so many clothes, it is hard to run above conversation pace. That lays on a good endurance foundation of LSD (long-slow distance).
Why not go faster?
1) Doesn't burn fat! See here for a full citation of sources and evidence.
2) Increases chances of injury. This is the main point. Running too fast for EVERY run doesn't improve your endurance, only increases the chances you won't make it through your training plan.
The key is "slow" is not slow; it is slow for you. Figure it out and adjust as your endurance improves.
1) Wear a heart rate monitor and run at 60 to 75% of your max heart rate.
2) Use Greg McMillan's running pace calculator and find your optimum pace. See my previous blog here for a discussion.
Now, I freely admit that there is a lot of controversy over LSD ("long slow distance makes long slow runners" -- Arthur Lydiard) But that is for world class athletes and competitive runners. I can tell you my results confirm the consensus, as I understand it. I have built my base (nothing to approaching first marathon) with no major injury. I continue to improve my 5K and 10K times. I am pleased with my results.
Other reads:
Joe Henderson
Peak Performance online
Mike Ricci
Run&Fit News
or simply google it! I got about 1,230,000 hits for "long" "slow" "distance" "running"
This is a question I hear all the time. I have also heard variations based on heart-rate monitors ("What heart-rate should I run at?")
It is my contention that most inexperienced marathoners I have met are running their training runs too fast! The person who asked about heart rate monitors was older than I am and running a a pace that was at least 25 beats/minute faster than I run.
What is the right speed? On a heart rate monitor, it is 65 to 75% of your max heart rate. In the real world, it is "conversation pace." Run slow enough so you can have a normal conversation with your running partner; run fast enough so you cannot sing along with your iPod.
We are in a world that teaches: "it's not any good if it doesn't hurt/burn. . ." Well, the fact is, that is wrong. When you are running to "finish", you should be in the conversation zone 100% of the time. When you are running for "time", you still should be in the conversation zone 60 to 85% of the time (coaches vary here). The great thing about North Dakota/Minnesota winters is you have to wear so many clothes, it is hard to run above conversation pace. That lays on a good endurance foundation of LSD (long-slow distance).
Why not go faster?
1) Doesn't burn fat! See here for a full citation of sources and evidence.
2) Increases chances of injury. This is the main point. Running too fast for EVERY run doesn't improve your endurance, only increases the chances you won't make it through your training plan.
The key is "slow" is not slow; it is slow for you. Figure it out and adjust as your endurance improves.
1) Wear a heart rate monitor and run at 60 to 75% of your max heart rate.
2) Use Greg McMillan's running pace calculator and find your optimum pace. See my previous blog here for a discussion.
Now, I freely admit that there is a lot of controversy over LSD ("long slow distance makes long slow runners" -- Arthur Lydiard) But that is for world class athletes and competitive runners. I can tell you my results confirm the consensus, as I understand it. I have built my base (nothing to approaching first marathon) with no major injury. I continue to improve my 5K and 10K times. I am pleased with my results.
Other reads:
Joe Henderson
Peak Performance online
Mike Ricci
Run&Fit News
or simply google it! I got about 1,230,000 hits for "long" "slow" "distance" "running"
Monday, April 23, 2007
McMillan Running Calculators
When I first took up running, I found the McMillan Running Calculators. I think they are a great tool for plugging in running times and getting recommendations for pacing for workouts(endurance and stamina). It also maps out "equivalent performance" by projecting your times over other distances. The author has the following explanation and warnings:
Anyway, besides HIGHLY recommending this site to anyone that has questions about pacing, training paces, etc., I had something interesting happen this morning. I found a PDF on my laptop that I had created (via printing) on 3/17 after I set my PR in a 5k (from the hotel in Minneapolis). I never actually opened it, read it, or printed it when I got home. I decided to look at what it "projected" for last weekend's half-marathon. The darn thing was wrong: it predicted 2:33:23 and I ran 2:33:05. It was closer than I was, by about 7 minutes!!!! Amazing.
Now, it is predicting a 5:22:51 for my full marathon. I will say clearly up front that given the impact of my health problems on training, my weight, and the open questions of in-race nutrition to avoid hitting the wall early, I don't think I will be as close on that number. But it does give me hope for sub-5 hour marathons in the future. Stay tuned!
When I say "Equivalent Performance", I mean what would be an equivalent race time at one race distance based on your recent race time at another distance. For example, if you run 31:24 for 10K, you might wonder what you could run for a 5K or for the marathon or for a 30K or 15K. Using my Running Calculator, you'll now know. Of course, I must say that these are "estimates" of what you can run. Actual results will vary depending on the course, the weather, if it's your day or not and a myriad of other factors. However, I think you'll find that within a small variation, these estimates are accurate. (Do keep in mind that a 5K runner is unlikely to run the equivalent time in the marathon off of 5K training. The runner would obviously need to train for the marathon to accomplish this equivalent time.)
Anyway, besides HIGHLY recommending this site to anyone that has questions about pacing, training paces, etc., I had something interesting happen this morning. I found a PDF on my laptop that I had created (via printing) on 3/17 after I set my PR in a 5k (from the hotel in Minneapolis). I never actually opened it, read it, or printed it when I got home. I decided to look at what it "projected" for last weekend's half-marathon. The darn thing was wrong: it predicted 2:33:23 and I ran 2:33:05. It was closer than I was, by about 7 minutes!!!! Amazing.
Now, it is predicting a 5:22:51 for my full marathon. I will say clearly up front that given the impact of my health problems on training, my weight, and the open questions of in-race nutrition to avoid hitting the wall early, I don't think I will be as close on that number. But it does give me hope for sub-5 hour marathons in the future. Stay tuned!
Marathon Training: Week 14
Week of 4/16
Mon 4.12mi
Wed >1mi*
Thur ~2mi*
Sat 14mi -- PR in Earth Day Half-Marathon at 2:33:05
WTD 20.22mi
*I purchased a new pair of shoes on the advice of our Adidas rep. I am sure they are fine shoes, but they are definitely not for me! On Wednesday, I had SORE legs and did not even finish a mile. I chalked it up to sore legs from the long run, all the extra walking I did during my business trip (~10 miles/day from Sunday through Tuesday), and spending 4 hours in planes on Tuesday night with little sleep. Thursday, I had the same problems. At the one mile mark, both shins, my right ankle, and left knee throbbed! I turned around and mostly walked/jogged back in. . . I paid close attention to my stride and realized I was supinating in these shoes. My "Shoe Guy" gave me the "I told you so look" and got me a second pair of the Saucony that I run in. Ran the half on Saturday with no shin, ankle, or knee pain (although I did have a lot of anxiety about it. . .) Rule 1: Always listen to your "Shoe Guy". Find a good one and then shut up; the good one's know best!
Mon 4.12mi
Wed >1mi*
Thur ~2mi*
Sat 14mi -- PR in Earth Day Half-Marathon at 2:33:05
WTD 20.22mi
*I purchased a new pair of shoes on the advice of our Adidas rep. I am sure they are fine shoes, but they are definitely not for me! On Wednesday, I had SORE legs and did not even finish a mile. I chalked it up to sore legs from the long run, all the extra walking I did during my business trip (~10 miles/day from Sunday through Tuesday), and spending 4 hours in planes on Tuesday night with little sleep. Thursday, I had the same problems. At the one mile mark, both shins, my right ankle, and left knee throbbed! I turned around and mostly walked/jogged back in. . . I paid close attention to my stride and realized I was supinating in these shoes. My "Shoe Guy" gave me the "I told you so look" and got me a second pair of the Saucony that I run in. Ran the half on Saturday with no shin, ankle, or knee pain (although I did have a lot of anxiety about it. . .) Rule 1: Always listen to your "Shoe Guy". Find a good one and then shut up; the good one's know best!
Marathon Training: Week 13
Week of 4/9:
Wed 6mi
Thur 5.3mi
Fri 20.96mi
Sun 6.19mi
WTD 38.51
Felt good, Weather is finally warming up!
Wed 6mi
Thur 5.3mi
Fri 20.96mi
Sun 6.19mi
WTD 38.51
Felt good, Weather is finally warming up!
Marathon Training: Week 11
Week of 3/26:
21.19 Miles
Cold and rain and wet.
16 Miles for long run; couple of days with no one to watch Cooper or 30's and rain.
21.19 Miles
Cold and rain and wet.
16 Miles for long run; couple of days with no one to watch Cooper or 30's and rain.
Saturday, April 21, 2007
Earth Day Half-Marathon
I ran the Earth Day Half-Marathon (13.1miles) in St. Cloud, MN today. My goal was sub 2:40 and to use it as a training run for the Fargo Marathon.
Woke up at 5am for a 9am race start. Started with some whole-wheat bagels and bananas. Watched the weather channel and saw the temps were already 60*, so I pinned my race number on a short-sleeve top and laid out my shorts. Then read/dozed until it was time to get to the race.
Got to race and I was very nervous. Warmed up some and also paced and tried to visualize. Then moved out to the course for the start. About 5 minutes before the start, the rain started and the temp started falling. It was a cold first half-mile, but then the rain stopped and we ran on.
The course had some great views and had lots of places where it doubled back on itself. This let the slower pack see the front runners. Of course, most of the view (along the river) that looked great in 75* sun on Friday when I drove the course, was now lost in overcast, wind, and clouds.
Course management, volunteers, and crowd support were all great. Made the first 9 to 10 miles fly by.
I worked on walking through rest stops and getting a good drink of gatoraide swallowed rather than on my shoes. Worked well for the first few stops. At mile 9.5, the "mix" was pretty thick. Within a quarter-mile, I had stomach cramps that forced me to slow to a walk. I walked about 0.10 of a mile, had four large burps, and I was back running. I switched to water from that point forward, but had trouble at the last two stops swallowing the water; I really could not get any down.
I also had trouble with my "Shot Blocks". They are easy to chew at my easy pace, but running at race pace made them hard to chew, swallow, and breathe at the same time. So, I am going to rethink that a bit. . .
Around mile 12, it started pouring rain again, with thunder. I kicked it up a gear and started reeling in other runners in an effort to get to the finish before I froze.
I finished strong at 2:33:05 and felt good. I did get a massage, but the legs felt surprisingly good. I had to drive 175 miles home, and then my son wanted to go to a bookstore and out for supper. Legs had some soreness, but I was walking fine and made it home fine. I am tired now, and confident I will sleep well.
Shoes were great and I had none of the leg pain that I had earlier in the week (more on that to come; suffice it to say, new shoes were not stopping supination and I had very sore ankles, knees, and shins after only a mile. . .)
Now, I am looking forward to a twenty mile run next weekend and then the Fargo Marathon.
Saturday, April 14, 2007
Long Run
I had my first 20mile run for marathon training scheduled for this weekend (also first 20 ever!) Due to business travel, I moved it to Friday afternoon.
What went wrong:
Didn't carry enough liquid or have enough drink stops planned.
Wore my ipod on my hip and its case rubbed a raw spot on my side.
Screwed up my calculations and ended 20 miles about a mile from home.
Pace was about 6:11 marathon. I had hoped to be about 20 minutes faster, but finish is my primary goal.
What went right:
Food! I carried 4 packs of "Shot Blocks." I was able to intake them without problems and they really helped. I am a big guy, and I was starting to hit the wall at mile 16 on my long runs before this. I pushed that back 4+ miles. I was still pretty much drained of glycogen at the end of 21 miles, but 4 packs of shot blocks really helped. I will carry 4 at the start of the marathon and pick up 4 more from a co-worker that is volunteering at the mile 13 rest stop.
Support. My wife and son met me around mile 18. I handed off my hydration belt, topped up with gatoraide, picked up my reflective gear for the last two miles, and got some much needed encouragement.
Powder. I only needed one pit stop today due to a better eating and hydration plan before the run. I purchased a small travel size of Gold Bond powder and used that at the rest stop. No "monkey butt" or chafing; no discomfort at all! Also, no bladder discomfort. It comes down to being smart and planning. It is clear that if the training schedule says "4 miles", I can basically tie the shoes on and go! But high mileage requires a plan and extra steps.
Shoe tying! I was given a hard time by a friend because I had to stop in the first 1K of a recent 5k to retie my shoes. I have a high instep (my foot is "thick" from top to bottom and not side to side. I am constantly fighting a battle to find a point where the shoe is snug on my foot but isn't cutting off circulation. I can't wear Nike running shoes for this reason. This was the first long run where I tied them right before the start and they never came loose the entire run!
26.2 in 35 days!!!! (5 weeks and 2 hours from when I type this!) 7 days from now, I toe the line for my first half-marathon race, and 14 days from now, I have my second 20miler. My plans are to run that at 8am on Saturday to simulate race prep.
What went wrong:
What went right:
26.2 in 35 days!!!! (5 weeks and 2 hours from when I type this!) 7 days from now, I toe the line for my first half-marathon race, and 14 days from now, I have my second 20miler. My plans are to run that at 8am on Saturday to simulate race prep.
Sunday, April 01, 2007
Doubts and new confidence
At mile 16 yesterday, I honestly was convinced there is no way I will ever get to 26.2 miles. My legs were killing me. This morning was a huge surprise; my legs felt great! I will log 4 or 5 miles tonight and I am felling no after-effects of the long run. Maybe I can do this marathon thing after all. . . :)
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