Monthly review for Oct

In Oct I ran about 187 miles, an increase from the 175 miles in Sept. My weekly mileage totals for each week ending in Oct were: 23.0, 49.8, 29.0, and 55.0 for each of the Sunday nights in the month. The number I like to follow the most is a moving thirty day total (see graph):

As of Oct 1st my previous thirty total was 167 miles and was 187 miles on the 31st. This was the month of 20 mile long runs and high mileage weeks followed by lower mileage weeks and 12 mile long runs.

Review: This month started with me skipping a 5 mile run due to some pain and just not wanting to get on the treadmill that day and skipping a 6 mile run the day after my 20th high school reunion and lots of beer (it was lots of fun). However, after that things went well for running. Each of my 20 mile runs (the major measuring stick) went better (faster) than the previous 20 miler. My pace on my last 20 miler was around 10:15; this is about what I was hoping it would be at this point and so the training has worked.

This month: The important thing over the next 3 weeks is to not gain weight. I will not be running as much and thus burning fewer calories. However, experience tells me your hunger does not decrease right away from running less. I'll be careful with food and have cut out beer until an hour or so after the marathon.

Upcoming: Nov is the taper month and the marathon is on the 21st. I can't predict how it will go but I should come in around (+/- 15 minutes) the same time as I had last time (5 years ago). The taper should help and sleeping well for two nights before the marathon might help. I've done all of the 20 milers after waking up at least 4 times each night to put the boy back to bed. I'm starting to think about my next set of goals. As of now, I want to work on running 12 miles as fast as I can on back to back weekend days for about two months and then work towards the 40 mile run in the late spring.

10 miles around town

This morning I ran 10 miles around the town. I set out to take it easy after yesterday's 20 and since I was wearing new shoes (but same brand/size). However, my pace for my first mile was 9:27 without really trying to push it at all. So I backed off and ran the next mile at a 11:02 pace. This didn't last long as I felt good and just decided to run at whatever pace I went. I ended up running a few miles under a 10 minute pace and did the last mile in 9:22 (I was pushing that mile).

I ended up with a 10:05 pace overall and ran 10.05 miles in total (I didn't try that). It was a good run. My best pace runs seem to come the day after running 20. I'm not going to run 20 the day before the marathon to test that theory. I took in 100 calories (1 Gu gel) and 1.2 liters of water. I could have used more water near the end but didn't want to stop to refill my bottles.

The last two days have been good. I don't know why I was feeling out of shape but I don't feel that way anymore. I feel ready to do the marathon in about the pace I was aiming for. I'm now in the taper. I don't really like it, but I trust the research so I do it.

20 Miles around town

This morning I did my last twenty miler before the marathon. I used Gu gels since that's what the marathon will have at aid stations. I set out to run this one with an overall average pace of about 10:30 per mile but I ended up with a 10:16 per mile average. So each of the twenty milers was done at a faster overall pace than my last one. I was really happy about today's pace because for some reason (not data supported) I was feeling really out of shape. I took in 3.4 liters of water, 2 endurolytes, and 500 calories via 5 Gu gels.

My first and last mile were both under 10. I'll needed to be careful in the marathon not to go out to fast. I'm not looking to blow my last time in the marathon out of the water. My simple goal is to beat that time or just get close to it. I'm really using this marathon as a step towards my first ultra. I'm not going to push super hard unless I find myself in the lead after 20. I don't want to be sore for more than a few days.

Overall: It was a really good run and I had fun.

Notes: I got new shoes (same brand and size) today after the run. Photo above from a new little path I found around mile 9 on map below.

10 Miles around the complex (thursday)

Last night I ran 10 miles around the complex. I took in 0.6 liters of water. It was nice to run outside and I am looking forward to my 20 mile run tomorrow morning and the Sunday morning run.

Overall: It wasn't my best run but it wasn't bad either. I might be getting close to needing new shoes. If I do get them, I get them soon so I have time to break them in before the marathon.

5 treadmill miles (Wednesday)

I ran 5 miles on the treadmill yesterday. We moved my wife's birthday dinner out to wednesday night from Monday since it never happened due to the car accident. I'll run the 10 later tonight.

Yesterday's treadmill run went fairly well. I ran the first mile at 10:30 and then varied the pace between 10 and 9 minutes per mile for the next 4. I took in 0.6 liters of water.

I'm very ready to run outside tonight and this weekend.

5 treadmill miles

I ran 5 miles on the treadmill this morning. I did the first mile at a 10:30 pace and then did intervals based on the boy and me needing a drink or whatever. The intervals were done at 10, 9:30 and a 9 minutes per mile pace. The four remaining miles were about evenly split between those three speeds but in no real order. I took in 0.6 liters of water.

Note: No neck pain or pain of any kind while running, so that's good.

12 miles over two days (Sunday and Monday) and car accident

The last two days have not been the best in running or my life outside running. Sunday I was able to get in about 7 miles on the treadmill. Work, the boy and other tasks limited my time and attention. I ran about 5 miles yesterday to get in the 12 miles that was scheduled for Sunday.

Last night while driving to my wife's birthday dinner we got hit from behind. Wife and son went to ER but checked out ok. The boy probably came out of it the best being in a children's car seat. My wife and I are both sore. My neck and back of my head are a bit sore (feels like the day after a good wrestling or martial arts practice). Car somehow made it out of it ok, probably helped we got hit by the same size and height midsize car and not a SUV.

Up next: Five miles scheduled for today. Will start them but will stop if I'm not feeling at least ok or better.

Six treadmill miles

My wife is away on a trip this weekend and so I'm on the treadmill. I ran two at a 10:30 pace and then three at a 10:00 pace. The boy wasn't thrilled and came up with lots of reasons for me to get off and help him. Hopefully, tomorrow's 12 somehow goes better. I may try running it early before he wakes up for good. If not, I'll just do whatever intervals I can get in.

Thursday 5 treadmill miles

I've been slacking a bit with posts. Thursday afternoon I ran 5 miles on the treadmill. The pace was between 10:30 and 9:30. I had to stop 3 times to help the boy and took in 1.2 liters of water.

Six miles around the complex: Power pizza?

Tonight about 45 mins after dinner (homemade gluten free pizza) I ran the schedule six miles outside. It was a really good run. I didn't time it or take my GPS but I felt really good the whole time and was likely running around a 10 minute mile pace (a good pace for me). I feel like I am in good running shape finally. I can certainly improve but I feel like I have a good base from which to work now. A good run.

5 treadmill miles (tuesday)

I ran 5 miles on the treadmill yesterday. I ran the first two at a 10:30 pace and the last 3 at a 10:00 pace. I had to get off the treadmill a few times to help the boy. I'm looking forward to running outside tonight! I took in 1.2 liters of water but 0 calories.

20 miles: Battle of Franklin

I ran 20 miles this morning. It was chilly at the start and warm and sunny at the end of the run. I took in 3.4 liters of water, 540 calories (via 6 Hammer gels) and 4 endurolytes. I'm glad I left the gatorade at home for this run. I think I'll be skipping it for longer runs as I don't think it helps and might slightly hurt my speed.

My average pace was 10:33. This was my third of four twenty milers before the marathon. I've done each of these 20's with a faster average pace. I was trying to go a bit faster on this run and so I'm happy I was able to do so.

There were two battles during this run. The first was started by a barking medium size dog that ran across the street (around mile 1) and tried to bite me. He jumped at my arms twice trying for arm snack. Just as I was about to take off my backpack to use in defense I hear a door open at a different house, see a bigger dog running out and hear, "Go get him". I didn't really have time to think but that didn't sound good.

However, the bigger mastiff looking dog (I wasn't sure) was a hero dog. It ran straight at the other dog trying to get me and without barking or anything just knocked the 1st dog out of the way and chased it most of the way to its house. It then just jogged still without making a noise back to it's human friend. The guy just waved and I said, "thanks dog." and kept going.

The second battle was a recreation of the battle of Franklin from the civil war (around mile 4). There were a bunch of actors dressed up and just waking up in their tents and cooking morning chow. There was a sign to pay 5 bucks, but I didn't pay as I had no money with me. I was a bit worried being a yankee by birth but nobody shot at me as I ran by.

10 miles around the town

This morning I ran 10 around the town. I normally take Friday's off but my wife was able to stay home this morning to watch the boy so I ran outside. It's best I run when I can. I'll be taking Saturday off for Family time and then running my 20 miles Sunday morning.

It was a good run this morning. My average pace was 10:28 per mile which is about what I hope to run at the marathon. I did run out of energy (not winded) towards the end as I didn't eat anything after last night's 10 mile run and didn't eat much this morning before running. I took in 1.2 liters of water and 190 calories via gels.

10 Miles around the complex

I ran my 10 miles tonight after dinner. I probably should have waited a bit longer. It wasn't a bad run but I would give it a 7/10. It probably was good I didn't push it since I have to run another 10 and a 20 by Sunday.

I took in about 0.9 liters of water and 100 calories during the run.

5 treadmill miles (Wednesday)

Yesterday, I ran 5 miles on the treadmill. I was schedule for 10 outside but it was raining hard with thunder and lighting when I was able to run. I moved Thursday's 5 mile run to Wednesday and will do the 10 mile run outside tonight (Thursday).

I ran 1 mile at a 10:30 pace, the next mile at a 10:00 pace and then 2.5 miles at 9:30 pace. I backed off for the last half mile and ran it at a 10:30 pace again. I took in 1.2 liters of water.

4.8 treadmill miles

We lost our power at mile 4.8 (5 scheduled) for about ten minutes and I stopped waiting after 5 minutes. Anyway, ran 2 miles at 10:30, 1 at 10:00, 1 at 9:30 and 0.8 at 9 miles per mile. I took in 0.6 liters and zero calories.

It was a good run. Started slow but got warmed up after about 2 and felt good.

Up next: 10 miles tomorrow night around the complex.

12.1 miles in Amish country PA

I was back in PA for a high school reunion this weekend. Drank lots of beer and hung out with a Army/high school buddy so the diet and sleep took a back seat. It was fun. I did run Saturday as schedule in the morning somehow and had a good average pace for me (10:45) factoring in the beer, travel and poor diet.

I took in about 1 liter of water and 100 calories via one gel during the run. This run had many more hills than I normally run but that was good as I got to work on running up hills and got some good downhill speed in. I wanted to run 6 miles out and back but around mile 5 three Amish German shepherd mixes ran into the road ahead of me to claim it. I decided not to make their day and just turned around.

Photo: Above from mile marker 1 and below from around mile marker 2 on the map.

Weekend running

I will be not be able to update the website again until Sunday night but my weekend runs of 12 and 6 are still on.

Five treadmill miles (Thursday)

Ran 5 on the treadmill yesterday. I did the first 1.5 at a 10:30 warm up pace and then the half mile intervals at 10:00. I had to get off the treadmill a few times to help the boy. I drank 0.6 liters of water.

six miles around the complex (Wednesday)

Last night I ran six miles around the complex after my wife got home. It was an odd run in that I never really got going. I'm not sure if I needed to keep going to get warmed up or if it was just one of those runs. I've not been sleeping great and maybe I was just tired. I took in no water or calories.

Note: I am probably not going to report the temperature and humidity for next few months. The weather is no longer a limiting factor and thus not as important to record.

Up next: five miles on treadmill later today.

Day off

Taking the day off. I was schedule for 5 today. I have very slight pain in a few different places and I'm tired. Plus, I'm not feeling the treadmill calling me today. Tomorrow night I'll run outside. I might make up this run Friday morning, maybe not.

10.1 miles with some "speed"

I ran 10.1 miles around the town this morning. I took in 1.2 liters of water and 270 calories via three gels. I forgot to record the temperature and humidity when I got back but an hour later it was 51 degrees and 60% humidity. It was chilly the first 5-7 miles.

I expected this run to be slow since I ran 20 yesterday. I told my wife an estimate for me getting back based on a 12 minute pace. However, after the first mile I had a pace just over ten minutes per mile. I slowed on purpose for the next mile thinking I would never be able to run 10 miles at that pace. However, I felt good so I just went for a faster run.

The average pace on this 10 mile run was 10:32 per mile. This is fast for me given the 20 mile run yesterday and the 40 miles run this week. I'm not sure why I was able to run faster than expected but I think the most likely cause was the chilly weather. It's wasn't a good night sleep as the last three nights have not been great. Perhaps it was the single beer I had last night.

20 miles around town

I ran 20 miles this morning. It was sunny, 72 degrees and 33% humidity at the end of the run. I took in 3.0 liters of water and 1.9 liters of Gatorade (400 calories). I took 3 Endurolytes and 4 gels (390 calories, 3 Gu and 1 Hammer). The photo was taken around mile 14 on the map.

It was a good run but my legs were tired and heavy at the end. My last 20 miler had an average pace of 11:48 and this one was 11:12 per mile. The cooler weather helped in the first 10 miles or so. I also took a new path from mile 5-12. A new path always help. It was a country road but there was more traffic than I expected. I probably will not take that path again unless it's Sunday morning.

I'm not sure anymore if Gatorade helps or hurts. My stomach feels a bit off after Gatorade. I think I'll do the next 20 miler just on water, gels and Endurolytes.

Up next: 10 miles tomorrow morning.

Monthly review for Sept

In September I ran about 175 miles, an increase from the 135 miles in Aug. My weekly mileage totals for each week ending in Sept were: 32.5, 41.2, 51.0, and 34.0 for each of the Sunday nights in the month. The number I like to follow the most is a moving thirty day total (see graph):

As of Sept 1st my previous thirty total was 136 miles and was 175 miles on the 30th. The program I am following for the Nov 21st marathon builds to a maximum 30 day total of 200 miles for one day on Oct 17.

Review: The month started a bit rough with a larger blister on my right foot that resulted in foot pain from me walking on it oddly. However, it appears I did the right thing by cutting the mileage that week and taking a day or two extra off (see the drop in the plot line in early Sept.) The weather is now much better and the long runs can get at my lungs and legs verses just dealing with overheating. It was a good month again, as I increased my fitness, had fun and ended the month feeling good (no pain anywhere).

Upcoming: Oct is the thick of my training plan. Twenty mile long runs followed by 12 miles the following week. I'll get three runs of 20 miles in this month, starting with one tomorrow morning. These runs should give me a much better idea of where I stand pace wise for the Marathon. Right now, I have no real idea where I stand since I still have three 20's to run and most of my long runs to date have been done in the heat. My last marathon pace was 10:28 five years ago. I'm around that number but I could see me running this one within 30 seconds of that pace on either side (slower or faster). Speed is not my primary goal in running by any means but it's how marathons are measured.

5 miles around the complex (Thursday)

Yesterday, I got to run my 5 outside in the evening as it fit well enough into the family schedule to avoid the treadmill. It was a sluggish pace run but still felt good for some reason. I forgot to record the weather but it was likely in the low 70's with less humidity than the day before. I did not take any water or calories. Normally, in the winter, if I am running for an hour or less I don't take water or gels. The summer does require more water and I seem to do better with a gel.

Note: the monthly review for September will come in a few days. I'm a bit swamped with work and a sick kid.