The first 30 minutes was fine; I ran 3.37miles at an overall 8:54 pace.
I started my second 30 minutes and only got in about 10 minutes before my right knee started hurting. After a few more steps, I decided that I was better off stopping than pushing through and really setting myself back. So in this second section I ran 1.32miles in 10:59 at an overall 8:19 pace.

I did some stretching and some weights just to add to my workout, but I’m calling it a day. Tomorrow I had an option of an off day or an easy day (after what was supposed to be a speed workout today). We’ll see what I decide to do. When it comes down to it, today wasn’t really a hard workout, so I’m not sure how safe to play it. We’ll see..

1. 70-80min easy run
2. 20-30min easy run
3. fartlek run - 15-30min w/u, 6-8x(4min medium-hard, 90sec recovery), 15-30min c/d
4. 65-80min easy run
5. 20-30min easy run
6. 90min progression run
7. 20-30min easy run

This week I had my folks visiting, and a business trip to San Jose planned. I left for California right after work on Wednesday, returned at midnight Thursday evening and had a meeting at work at 8am Friday. Did I mention I also had family in town, including a Mom who is also a runner? I still think I did a pretty good job at getting things in.

1. 73min easy run (8.5 miles @ 8:38mm)
2. 29:36 easy run with Mom (2.7 miles @ 11:10)
3. 1.5 mile bonus speed run after I locked my keys in the car after the above (7:27mm)
4. fartlek run (7 miles in 59:50 - 8:33mm)
5. 74min easy run (9 miles @ 8:14mm)
6. 28min easy run with Mom (2.6 miles @ 10:59mm)
7. 85min easy run with Mom (7.5 miles @ 11:28mm)

Obviously, ‘easy’ runs with Mom were at a bit of a different pace than on my own, but I got the time in on my feet. The one big discrepancy is the long run, I needed to do a progression run and it just wasn’t convenient to do that while they were here. I had planned to get up and do it this morning before work, but I couldn’t find my headphones and couldn’t bear the idea of 90min on the treadmill without them! So the plan is to get it in tomorrow.

Overall, I’m still feeling pretty good about it all. Tonight I went out for my 20-30min run, and ended up pushing it hard and getting in 2.6 miles in 20:09 (7:54mm). Overall I’m feeling strong, and the fact that this is still “pre”-marathon training according to my schedule makes me happy! This week is actually the first week that’s considered “marathon” training, and it actually even gives me the option of an off day (I’ve been taking one day off per week anyway, but it’s nice that the option is built in; it will give me the chance to ‘catch up’ on the progression run tomorrow).

It was very humid and foggy in the morning, to the point where I could see ducks on the water, but the water and the sky blended together in a transparent mist. I ran along, marvelling at the different flora and fauna only a few hours from “home”.

Every few days it appears I get some validation that training is going well. I set out for my run today, and easily fell into my “target easy pace” between 8:45 and 8:15:
8:30, 8:40, 8:24, 8:17, 8:06, 8:07, 7:56, 8:04, 8:04.

I am so thankful that I am healthy and strong enough to do the running I do. I’m glad that I am able to get up day after day and pound the ground and feel happy and alive.

There is a long run on Saturdays and another key workout on Wednesdays, and then the rest of the week I am to run 20-30min or 70-80min “easy”. Except — according to the McMillan Calculator, for a 3:23:00 marathoner, an “easy” pace is between 8:15-8:45mm!

When I first started training, I was a bit intimidated by the idea of running for 70-80min at that pace. However, it already seems to be “normal”. I do many of my workouts on the treadmill because I don’t want to run outside in the dark, but even when I head outside I find myself naturally gravitating to that pace.

10/27: 2.5 miles @ 8:25, avgHR 165
10/28: 8.25miles @ 8:39, avgHR 168
10/29: 3miles @ 8:18, avgHR 168
10/30: 9miles @ 7:55 - (8:29, 8:13, 8:18. 7:25, 7:29, 7:23, 7:24. 8:20, 8:11) , avgHR 174
10/31: 8.25miles @ 8:35, avgHR 162
11/1: 12miles @ 9:07, avgHR 163
11/2: took a rest day
11/3: travelling: didn’t have time
11/4: 2.75miles @ 8:15, avgHR 164
11/5: 8.5miles @ 8:19, avgHR 159
11/6: 7.91miles @8:28 - (15min w/u, 5x(5 min fast, 3min recovery), 12min c/d), avgHR 168

So it appears I’m pretty comfortable with a 168HR. The run on 11/5 felt good - I did a bit further within my ~70minutes, and yet my HR was a bit lower. I will be interested to see how things continue to go!

This weekend (well, the next few weeks) should be tough: my folks are coming in from out of town, and I’m attending a weekend seminar. However, 5:30am wake-up is almost starting to feel normal…

15-30 min warmup
5x (5min fast, 3min recovery)
15-30 min cooldown.

I set my garmin, and headed towards the Highline Canal Trail. It was the first really chilly morning, so I was bundled up in pants, a long sleeved shirt, a fleece, a hat and gloves. Before I started the first fast bit, however, I took off the fleece, and kept taking off and putting on my gloves. There was a bit of a wind, that made for a challenging run in some parts.

warmup: 9:14mm
speed1: 6:53mm
speed2: 7:09mm - I was already pooped after this, so my “recovery jog” became a walk
speed3: 6:59mm
speed4: 7:23mm - wind was brutal here. actually stopped my watch for a bit, then restarted
speed5: 7:08mm
cooldown: 8:57mm

I didn’t feel great during the fast sections, 5 minutes is a long time to be cruising. I tried to aim for roughly 5K pace (7:04) but after the first section, I wasn’t pushing myself as much as I could have been.

My leg started hurting during the last speed section, so I took it easier on the way back than I may have hoped (my distance was 7.91, an even 8 would have made me happy). The tongue of my shoe kept slipping, which caused me to start tensing my foot and holding it differently. I know that’s the main problem, so I’ll really have to look at how to remedy that.

As well, last night I bought CytoMax, which is what they serve at the Rock and Roll races. I didn’t bring any with me, but I had some after the run. It’s not horrible, it just tastes like powdered orange drink - less like sports beverage. I’ll keep trying it so that I get used to the flavor come game day!

Ran two races: PRed in the 10K my first week in Colorado, ran an acceptable (somewhat surprising) 3:42 in the Denver marathon.

Started training for the Phoenix marathon using a Custom McMillan plan. I put in 43 miles the first week, in which I also missed one run. However, the runs are already seeming less challenging (physically and mentally) than when I first started.

The trail drops quickly into Castlewood Canyon and stays there until reaching the ruins of the old Castlewood Canyon Dam, which is over 100 years old. The canyon portion of this run affords one an easy cruise through the spectacular canyon walls.

Something important to note is that the Rim Rock Trail can be difficult to follow in places, and also requires a stiff hike of several hundred vertical feed to reach. Rattlesnakes have been found on the Rim Rock Trail.

When I left my apartment, I was a bit chilly, so I had on pants, a t-shirt, a long-sleeved shirt and a headband, I also had packed a vest in case. But by the time I got to the canyon, it was gorgeous out, so I headed out in just my t-shirt and pants.

The book was good at highlighting the specs of the run: it was rated “easy to moderate”, a distance of 6.7 miles loop. The starting elevation is 6,280ft and the elevation gain is 800 ft, with an estimated running time of 1.25 hours. I will admit I did my best to remember the various turns from the description, but there were a fair amount of trails to pick up and follow and switch to.

It wasn’t long after I started that I shed my t-shirt as well, and became one of those runners in a sports bra. Thankfully there weren’t too many folks out: I saw maybe a dozen people and 4 or 5 dogs. The course was technical, which I like. I will admit I was astonished to come across one point in the “trail” where I had to walk across a boulder to continue on! I was glad I’d brought along a disposable camera, and stopped frequently to snap pics.

This was, after all, a trail run in higher altitude than I’m used to, so the pace was nice and easy, even if my heart rate was reasonably high. I tried my best to remember what trail I was on, so that I could come back to specific points. The River Rim trail was gorgeous, including a view of a waterfall and the ruins of the Castlewood Canyon Dam. It’s the sort of place that I resolved to take my parents to when they come to visit in a few weeks.

Despite the gorgeous day, I came across a small patch of snow (!) beside the path, reminding me that this is Colorado, and I was smart to start my trail running adventures before it gets too late in the season.

With all the photo taking, twists and turns, I was frequently turning off my watch and starting it again. And what is the hazard in doing that? Yes, you guessed it. Just shy of 5 miles I hit the stop button and it was a full half hour later that I realized it was stopped. So I really have no good idea how far I ran.

At one point a father and young daughter ran by me out on the Inner Canyon Trail. This was the point where I was realizing I had deviated from the route the book had laid out. Another young boy ran by me and I followed him for a short while. Then I took a wrong turn and was surveying the grounds to figure which path to take when the father and daughter caught up with me and pointed me to the correct route. I followed them, thinking that going a bit slower than I could was a good alternative to not being sure of the way. After a short while, the father asked if I wanted to pass them, to which I replied that I had been planning to just follow. And of course, runners are runners, so we started chatting. His two kids (aged 10 and 11) had just taken up trail running and were participating in a trail running series in Colorado Springs. With two races down and two to go, the siblings were leading the competition by 2.5 minutes. It was great to hear the pride in his voice, even as he advised his daughter to keep her weight forward or to watch her step over the fallen leaves. We chatted for quite awhile, and despite how much I’d enjoyed running on my own earlier, it was nice to connect with other runners. They were parked at a different lot than I, and so I decided to follow them that way and then take the road to my car. As we approached the West lot, I remarked that I had run up this way earlier. The father asked how far I’d run that day, which is when I realized that I had stopped my watch at some point. They were doing 6 miles and I know I did at least a few more than that.

Based on my first 5 miles, I was doing over an 11 min mile, so I could have gotten just shy of three miles in that “dead zone” time. That would put me in at about 8 miles or so, which I’m perfectly content with!

My knee had been hurting before the run, but it felt ok as I ran. Afterwards, it felt stiff again, but I still decided to take advantage of the beautiful weather and headed to Garden of the Gods to walk around. The steady motion helped my knee, and by the next day it was back to 100%. It’s funny, but I honestly do find that I feel better running daily. My knee tends to get stiff when I take that day off. That bodes well for my training cycle!

So “easy” runs? maybe not so “easy”…

This Sunday, Oct 26th, marks 12 weeks til the Rock and Roll Arizona Marathon, where my goal is to run sub-3:23:00 so I can qualify for the New York City Marathon. In order to really push through and come up with a big 7 minute PR, I decided to try something new. I purchased a “custom training plan” from Greg McMillan. I filled out a survey on my background, goals and habits, and received back a daily plan.

So.. I’ve been running every day this year, and I mentioned that on my survey. Perhaps I should have mentioned that many of those days only consisted of a mile or two.. because I have one “OFF” day and two “OFF or..” days between now and Jan 19th! To be fair, the notes say that it’s ok to rest when you need to, but naturally I am going to try my best to follow the plan!

Like the workouts Meredith’s coach has her do, almost all the workouts (except the long run) are based on minutes rather than miles. That way at least I will have the opportunity to monitor myself and run at an appropriate pace as I’m feeling.

I will admit that the idea of jumping into a plan again will take some determination. I know that following a plan will give me the results I want, it will just be a matter of making the time. I got used to the Pfitzinger workouts, I knew what to expect on a given day.

Just like the Pfitzinger plans, every workout has a specific purpose. Many of the days are “easy runs” ranging from 20/30 minutes to 75/85 minutes intended to “build endurance”.

Saturdays are my long runs, generally intended to “build endurance and stamina”. Many of the long runs are progression runs intended as “dress rehearsals” for the marathon. I think this should be really great for me: I know I can run the distance. The secret is being able to hold race pace as I get fatigued.

“Our general rule when I coached the Discovery USA program was that if you could finish a 14- to 22-mile fast finish long run with the last 8-12 miles at your goal marathon pace and the last 2-3 miles at 10K race pace, then you would have no problem accomplishing your goal in the marathon. For the first fast finish long run, the initial few miles would be about a minute and a half slower than marathon race pace and only the last 5-10K would be fast. But, by the time the last fast finish long run would come around, the initial few miles would be only 30 seconds slower than marathon race pace and the last 15-20K would average goal marathon pace.”

Wednesdays are the other hard day of the week, where I have different workouts. Many Wednesdays will be dedicated to “building stamina - lactate threshold”, but there are also a few weeks where I can “choose my own workout”, focusing on building overall strength, stamina, or leg strength.

When I first looked at the plan I was intimidated by the lack of days off. But when I break it down to the actual workouts, it’s certainly manageable. Every week there are three half hour easy runs, two easy runs of around 75 min, and two hard days. If anything, it will just be about really pushing it on those harder days. As I said, I think the progression long runs will be a great help, and I know that I’m not very diligent at speedwork, so it will be good to have those Wednesdays targeted at speed and stamina.

This weekend I’m torn between wanting to go out and enjoy the Colorado outdoors with a nice run, and taking it easy in preparation of the work ahead of me.. I guess we’ll see what the morning brings!

For many people, this seems absolutely ludicrous. Was the whole point of chip timing not to ensure that the fastest runner, not the first to cross the line, received their proper reward?

According to Jim Estes (associate director of the long-distance running program for USA Track and Field): “The theory is that, because they had separate starts, they weren’t in the same race,” Estes said. “The woman who is winning the elite field doesn’t have the opportunity to know she was racing someone else.”

Here’s the thing, though… with ‘only’ a 20 minute head start, it’s not as though Arien could have benefited from knowing how the woman winning the elite field was doing either.

This brings up something that has always struck me about distance running: who are we racing, the clock, or other competitors? There has been a general tendency for records only to be set when there is not competition between runners to “win”. It appears the strategies for racing against the clock vs another are different. In races where participants are jockeying for position, there tend to be more surges. From what I understand, a race where a record is at stake is often more of a steady-pace. A game plan can be set out in advance, and then orchestrated hopefully without deviation.

So what happened last weekend? Arien went out to run the best race she could. She set a 12 minute PR. She was racing the clock. Evidently the woman who ran the elite race is supposed to have been racing the other elites. Is that what makes it a different race? The differing goals?

I know personally, I need to have a strict time goal in mind to race well. Any time I view the event as a “race to place”, I crash and burn (see: Marshall Race Report). How do we determine motivation?