Sunday Snow, Mantras & Keeping On

The second day of spring in upstate New York. (3/22/15)

Another barrier hurdled, another milestone reached. Today's long slow distance run represented some real progress for a number of reasons. First, it represented my return to willingly running in the cold, snowy out-of-doors--a circumstance I had been successfully been avoiding since beginning my re-training four weeks ago.

Sunday's route as seen on
USATF Map It!

With a seven mile run planned for today, and zero desire to attempt them on a dreadmill watching Catholic mass for the shut-ins at the gym, it was out I went. With a brisk wind at my face, and almost an inch of powder on the roads and sidewalks, I set out at 6:30 a.m. and despite a fleeting urge to do so, I never looked back.

The second achievement had to do with the "how" of the training jaunt. Patching together a combination of sidewalks and streets, and maintaining a sense of awareness of the surface, I felt confident chipping away at the distance. Running familiar streets resulted an additional level of comfort as it is much easier to visualize each upcoming checkpoint, allowing me to more readily stay in the run and avoid the mental drift that can result in a loss of presence. Once again, as the distances I attempt continue to increase, I find myself relying on the tact of following my breath in and out in rhythm with a key phrase (mantra) to assist in focusing.

I've often shared that when I was more regularly running half and full marathons, or the occasional ultra (32+ miles), a daily practice in breathing/sitting meditation was as valuable as mileage, an assertion I still hold as true. More than ever, cultivating the ability to stay mindful or in the moment of the run, is proving extremely helpful in keeping on. Whether during a "race," such as last week's Johnny's Runnin' of the Green 5-miler, or on a run (like this morning), having an awareness of when my focus is slipping, and being able to "reset" and re-establish a sense of mindfulness has proven helpful. It then becomes of matter of not quitting and more an issue of keeping on with that activity at the moment.

This week begins the sixth (!) week of my training plan, with my targeted race only five weeks out. Not trying to get ahead of myself, the mileage will continue to increase incrementally each day (the old 10% rule) with a cumulative weekly increase of 3 miles spread over four runs. So far, so good...

Training Gear Is A Changin'

My observations are based on earlier generation equipment--what I had on hand to try.

For many years(!) I have trained using the Amphibipod RunLite AirStretch Hydration Belt on long slow distance runs. Having preferred the belt to a hand held bottle, and clips to cumbersome straps or pockets, this particular model has proven most effective for many years. There was a time five years ago when I did experiment with other models but these proved ineffective for my use. On a recent run, recently I lost one of the flasks for my belt, so am considering some of the systems I have lying about the house before making an investment if necessary. Some were prices from long ago races, while others have been used by my stepson with some of his training experiences.

This morning's 9 mile loop.

Today I took an older model Camelbak Classic 2 Liter Hydration System with me for my 9 mile run--which for me at this point constitutes a long distance. According to the hydration amount generator on CamelBak's website, the ideal amount of hydration for me 1.3 liters (given the variables I entered), and this particular model (though no longer made in favor of more advanced ones) holds 2 liters. It was given to my stepson (and his teammates) by his high school as a precautionary measure for  insuring the kids would stay hydrated during 3 mile runs each day from school to crew practice at the boathouse. Though the 3 mile run was intended as a warm-up, a number of the less fit student-athletes were concerned about not passing out, thus the CamelBaks.

While I have had success with the Amphibipod products in the past, I quite liked the CamelBak I wore today, especially once I became more familiar with the intricacies of using the delivery system. Though I felt a little self-conscious wearing the vest for what was a fairly short distance on city roads, it was very comfortable. The light feeling of the bladder against my back was a subtly reminder to check my form throughout my run. The belt can sometimes cause discomfort in my lower back as it requires tight cinching to insure minimal bounce. Neither system has easily accessible pouches or pockets, but were I to at some point commit to longer trail races, I would upgrade to a CamelBak system designed for such purposes (and access to gels, etc.).

In addition to feeling really positive about my run this morning, I also felt confident regarding my discovery of this particular CamelBak's comforts. The plan moving forward over the next few weeks is to continue training with the CamelBak on longer runs, and depending on how well I preserve my motivation (as well as increased pace and distance), invest in an updated model in the future. (My true training challenge as always is maintaining any semblance of a proper training schedule once school and cross-country practices and meets begin in September!)

First Time, Long Time, Long(er) Run

This morning's route.

Conditions: 6:15 a.m., 60°F, 78% Humidity, Mostly Cloudy, Winds: SSW @ 7 mph.
Time 1:21.42, Pace: 9:04 min/mile

First time I've run more than 7 miles the since the September 18, 2011 Rochester Half Marathon. It's been a long time, but having worked up to a run of this distance and pace the past three weeks, I felt I was ready to give it a try. Though I was apprehensive--it took me nearly 35 minutes to "get ready" and get out the door--I accomplished what I had hoped to, taking another step some toward a semblance of fitness.

This was also the first time this week I ran a strictly predetermined course. Last week, I posted about the running rut  I had felt myself quickly slipping back into, and in an effort to pull myself out, had been going to try fewer scripted runs. This seems to have helped my internal interest level. It also gave me a series of physical benchmarks (streets, buildings, parks) that I could mentally focus on moving towards as I ran rather than focusing on the seemingly distant conclusion of my planned run.

A solid run on an unusually cool, beautiful summer morning!

Sunday Morning LSD!

This morning I "dropped" LSD and did not quit. I did not even slow down to a crawl. While I would not necessarily write that I "ran" the whole thing, the victory for me was in completing my first planned long slow distance run (lsd) in many a moon. Now, the term "distance" is most definitely a relative one, and for me at this point in my return to plodding running, putting in 5.5 miles represents a significant jump from the 2.5-4 mile trots I've been most recently engaging in.

I have also begun once again returned to using some of the strategies that made jogging longer distances (anywhere from 10 to 50k at a time) so relaxing in the past, and have been pleased to find that they continue to be effective with working through runs at any distance. Key among these is using a mantra, or repetitive phrase, in alignment with my breathing to focus through challenging uphills and careening downhills. (I previously posted about this topic, Thoughts on Meditation and Running, wa-a-ay back in 2006!) I have never been one to wear a headset during running, nor have I been much of a social runner, so have found the use of affirmative self-talk to be very beneficial, especially on lsd. My mantra, or phrase, of choice is the title to the 1971 book on spirituality, yoga, and meditation by Baba Ram Dass, Be Here Now. Be. Here. Now.

As I think about it, some of the most fulfilling and beneficial training for distance races I've been involved in has taken place on a cushion in my attic rather than on a road or trail, but that is a tale for another day. For this present moment, still "high" after a cleansing run, I'll bask briefly in the afterglow of a run accomplished...

Run: 11.4 miles in 1:37.42 @ 6:15 a.m

Au revoir, my beastly friends... I look forward to seeing you on the trails!
Weather: Fog/Mostly Cloudy, 59°F/63°F, 94% Humidity, Wind: WSW @ 5 mph; feels like 59°F/63°F.
Route: Monroe-Edgewood-Erie Canal-Genesee River Loop.
Pace: 8:34 min/mile
Effort: 4 of 5
How did I feel? Good.

Anticipating a long, slow distance run (lsd) today, and looking to avoid the pitfalls that resulted in a "fast," shorter (8 miles) run last weekend, I ate a little more heartily and rested more fully yesterday to prepare for a more successful morning. Of course, despite the physical challenges encountered last weekend, in retrospect, it may have been my lack of mental toughness that did me in more than my physical preparedness. But, that was last week, and this week is another opportunity to follow through with a properly paced lsd,,a run which will also serve as an appropriate send-off to my current pair of Brooks Beast Trainers :)

Things went much better this morning, and despite my adjusting my course midway through (in an effort to avoid running into the rising sun--I'd not worn my sunglasses due to fog early on) I unintentionally exceed my mileage goal today by about a mile-and-a-half. I am a little flummoxed by my pace which I had thought was easier, but was still short of my goal of 9:00 minute miles. By bringing some gel I definitely addressed the loss of energy that kept me from finishing the run last week and attempted to use discipline in not over exceeding my mileage, choosing to walk the last mile home rather than over do it.

Be here now!

Run: 8.1 miles in 68:25 min. @ 6:55 a.m.

Weather: Mostly Cloudy, 60°F, 84% Humidity, Wind: SSW @ 5 mph; feels like 60°F.
Route: Culver-Monroe-Elmwood-East-University-Oxford-Goodman-Monroe Loop
Pace: 8:26 min/mile
Effort: 5 of 5
How did I feel? Great!

My first "long" run since last fall's Rochester Half Marathon and I felt as though I'd earned a good, positive run since starting with a walk-run-walk plan the first week of July. I feel as though I am getting my legs back under me and enjoying the practice even more this second (or third or fourth?) time around.

Be here now!

Run: 10.4 miles in 1:23.36 min. @ 5:40 a.m.

Weather: Mostly Cloudy, 47°F, 93% Humidity, Wind: SW @ 3 mph; feels like 47°F.
Course: A slight variation on Eleven in the Dark made using USATF Map It!
Pace: 8:02 min/mile
Effort: 4 out of 5
How did I feel? ?
Gear: Amphipod RunLite Trail Runner, Amphipod Xinglet Reflective Belt

chill autumnal brume--
steam lifts from leaves and grass,
under cover of dawn

Often while running I'll repeat one or two familiar "mantras" to assist in maintaining my pace and focus. Frequently I'll also work through haiku in my head, counting syllable and considering the environment around me. Often the words and mood dissipate by the time I make it to my keyboard or notepad to record the words. Sometimes, I record them and they fail to capture the moment, but truth is the moment itself has also passed.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 12.2 miles in 1:43.55 min. @ 6:30 a.m.

Weather: Cloudy, 70°F, 73% Humidity, Wind: From S @ 7 mph; feels like 70°F.
Course: Roch Half Marathon Training Route 2 from USATF Map It!
Pace: 8:31 min/mile
Effort: 4 out of 5
How did I feel? Alright.
Gear: Amphipod RunLite Trail Runner

Don't let the calm face emoticon fool you--though I did not go as far as I had originally intended, my hamstring held up well, (thanks in no small part to some additional stretching, Bengay and an adjusted pace/gate that shortened my stride which in turn necessitated an increased turnover), and I was pleased with the overall workout.

Once again, my breathing was strong--this morning my focus wavered slightly causing an abbreviation of the route. Next time, two changes: 1) more of a "meal" prior to running (I neglected to have any of my ole' standby, oatmeal, in advance!), and 2) a better job dressing appropriately--this morning I was fooled into thinking it was cooler out than it was and I felt being overdressed caused me to get worn out more quickly than normal.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 13.7 miles in 1:57.35 min. @ 5:45 a.m.

Despite the warning sign at the park entrance suggesting that one enters
"at their own risk," I haven't come across any causes for concern.
Weather: Cloudy, 62°F, 75% Humidity, Wind: From SW @ 6 mph; feels like 62°F.
Course: Half Marathon Training Run from USATF Map It!
Pace: 8:34 min/mile
Effort: 3 out of 5
How did I feel? Great!
Gear: Amphipod RunLite Trail Runner

Note the absence of the "≈" in my training log above; today, rather than running "nekkid" I brought my watch to gauge my overall effort, with a target towards an 8:30 pace which, given the distance, would equate to a (roughly) two hour run time.

A very consistently paced long slow distance run which I accomplished with a fair degree of active comfort, and during which I benefited from the welcome, slightly cooler (62°F!), temperatures. Following up on last week's hydration questions, I did cut my two flasks of H2O with blue PowerAde to fairly good effect--one variable that was to my benefit this morning (and will likely not be the case on the upcoming weekend races) was the coolish temps and the fact that I was partially running undercover of the dusky morning. It might be helpful to commit to some training runs later in the morning or (ugh!) maybe even in the afternoon.

No more stoppping for long periods of time to get across the
busy street for local canal-goers!
This morning's course took me onto the Erie Canal for the first time in over a year and some wonderful civic improvement projects have been completed, specifically at the Clover Road lock park where one no longer needs to stop to walk across a fairly busy road mid-run. How fortunate I feel to live in an area that is so supportive of its community of athletes (bicyclists, walkers, runners)!

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 12.7 miles in 1:46.21 min. @ 6:00 a.m.

Weather: Mostly Cloudy, 60°F, 87% Humidity, Wind: CALM; feels like 60°F.
Course: 12.7 Loop found on USATF Map It!
Pace: 8:22 min/mile
Effort: 4 out of 5
How did I feel? Good!
Gear: Amphipod RunLite Trail Runner

Another psychological hurdle overcome with a second successive run longer (though just barely) than the previous and much more comfortably, to boot! Each run, of late, has been insightful in helping me tweak my routine, from form to hydration.

I find myself settling into a rhtythm and mantra which helps me pull through the challenging (translation: inclines!) aspects of the course. Though the weather was ideal this morning (60°F) I have determined that I need to supplement my H20 with a a replacement drink. In the past I've cut the flask with equal parts h20 and Powerade, so will give that mix a try next time.

All-in-all a very fruitful run!

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 10.8 miles in 1:36.19 min. @ 5:20 a.m.

Weather: Cloudy, 75°F, 79% Humidity, Wind: From WSW @ 15 mph, gusting to 21 mph; feels like 75°F.
Course: Park 2 Naz Loop found on USATF Map It!
Pace: 8:55 min/mile
Effort: 4 out of 5
How did I feel? Alright!
Gear:Amphipod Xinglet Reflective Wear, Amphipod RunLite Trail Runner

Though feeling a little crushed for time (I am heading back out to Buffalo fir a second day of Empire State Games competition spectating at 8:00 am!), following yesterday's rest day, I find myself itching to give this long slow distance run a shot. It has been more than a year since I have attempted to run this far, and while the humidity makes my knees feel just the slightest bit "off," I am looking forward to the challenge of these 10+ miles.

For my first long-ish run in quite a while, I felt pretty good about the outcome. Though I am finding the need to adjust my personal expectations around pace, it was good to accept the challenge and follow-thru!

Breathe in, breathe out… YOU AND I ARE ALIVE!

Run: 6.3 mi. in :53.00 min. @ 6:25 a.m.

One of the recent additions to our communities' "Benches on Parade" project. I had not noticed this one at Cobbs Hill until I passed it this morning while running--I greatly appreciate the "pro-reading" sentiment!
Weather: Cloudy, 61°F, 97% Humidity, Wind: NNE @ 4 mph; feels like 61°F.
Pace: 8:24 min/mile
Course: A loop down Monroe Avenue into Brighton, up Westfall Road, down South Clinton and home.

A fairly short LSD (long slow distance run), but given some perspective based on recent training, not a particularly "slow" run either.

Breathe in, breathe out… YOU AND I ARE ALIVE!

A Long, Wet Run Fit Only for Ducks

Ducks, or in this case geese, seem to be my constant companions on the road. Whether passing Ellison Park (above) or along the canal (below) these hissing, protective birds seem to be ever-present. These geese also inspired a new run-ku, viewable here or on Twitter.
Run: 18.1 miles in 2:32:16 min. @ 5:40 a.m.
Weather: Cloudy, 61°F, 100% Humidity, Wind: CALM; feels like 61°F.
Pace: 8:25 min/mile
Course: An abbreviated Ultra Prep Run made using USATF Map It!

Pre-Run Ruminations: After checking the weather forecast last night at 11:00 p.m. (just prior to going to bed) it became clear that one of two things would take place this morning--or some combination of the two--I would have to shift my super-long run to Sunday in hopes of avoiding the rain or I would be in a situation during which I might need to "outrun the rain clouds" in an effort to avoid being caught in the downpour.

As of 5:10 a.m. it has yet to rain, but I'm heading out anyway (after patiently waiting to let my first cup of joe do "its thing") in an effort to get the mileage in that I can ran or shine.

The mirror-like surface of the Erie Canal is broken only by the persistent showers which followed me throughout my run.
Post-Run Reflections: Ironically, it wasn't the rain falling from the sky that caused my run to be cut slightly (7 miles) short, but rather the lack of water available on my hydration belt and roughly the seventeen mile point. Once again, I finished the two 10 oz. flask, but still found myself thirsty for more of something. I had hoped to find a water fountain along the way, but when it became apparent that I would not, I made the decision to cut off my run at Lock 32 along the canal. From there I called my wife, who kindly came to pick me up with both a bottle of water and a peach.

In a comment to a previous post, fellow runner/outdoors man/blogger Jedi-Turtle of The Way of the Turtle suggested an alternative to the flask hydration system. While the flask belt has worked (and continues to at distances of 15 miles or less), I think I am going to take his advice and explore some other options, especially if following the 50k on July 4 I continue to pursue training for ultra runs.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Saturday's Lo-o-o-ong Run!

Run: 21.1 miles in 2:59:16 min. @ 4:45 a.m.
Weather: Partly Cloudy, 57°F, 45% Humidity, Wind: CALM; feels like 57°F.
Pace: 8:30 min/mile
Course: Longest Training Run EVER found using USATF Map It!

Pre-Run Ruminations: As I am planning this super-long run out, it occurs to me that maybe I should do it at my intended possible? race pace. The ultra is only one month away now, and though ten miles shorter (a balance I will be running tomorrow) than the race I will be running, it might be a good time to get my body used to the distance. Determining race pace for a run of this nature is challenge especially as I have only gone this far once before, finishing with a time just over 5:30 (Mendon Trail Races 50k, 11/10/2007).

So, let's work off a number slightly less, maybe 5:15, which works out to a pace of 10:08 minutes per mile (using the Cool Running Pace Calculator). Both the original time (5:30) and the goal time do not account for what will likely be "walk breaks" at targeted rest stops, but perhaps I should simulate this as well, a practice I employed to goo effect while preparing for the Mendon race.

Post Run Reflections: Things went very well though I cut my run a hair short due to having run out of fluids. I definitely need to invest in a new better fitting, larger hydration belt system.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Back-to-Back, Part Two

Run: 8 miles in approx. 1:04:35 min. @ 8:00 a.m.
Weather: Cloudy, 59°F, 75% Humidity, Wind: From NW @ 6 mph; feels like 59°F.
Pace: 8:03 min/mile
Course: A large loop going through the city, past Mt. Hope Cemetery and down around my stepson's school.

The corner of Robinson Drive and Mt. Hope. Running up the street visible to the right of the photo you pass both beautiful flowers to the left and tombstones to the right.
Pre-Run Ruminations: Following up yesterday's twenty-one miles with ten eight today will be no small feat, and a serious accomplishment as I return to some consistency in my running regiment. As was the case last weekend following my long (slow-ish?) training run, my knees and ankles are tender from the punishment endured yesterday, but I'm going into the run with the understanding that the completion of this second consectutove "back-to-back" longer weekend runs will further signify that I have met my short term (weekly) goal of matching the scheduled mileage for this week--albeit by adjusting training day values.

The view South from the Court Street Bridge. The Genesee River flows directly beneath
the recently re-christened Susan B. Anthony/Frederick Douglas Bridge. About two miles
further along on my run, I'll cross the river a second time going East toward Highland Park.
Post-Run Reflections: My body responded much more positively than I had hoped and my run went well. Honestly, I felt as though I was running at a slightly faster pace than I ended up recording (8:03 min/mile). But, given that this morning's run comes twenty-four hours following a moderately paced 21-miler, I remain very satisfied with the outcome in addiction to looking very forward to a "Rest" day from training tomorrow!

Breathe in, breathe out… YOU AND I ARE ALIVE!

INSANE Training Run!

Run: 21.3 miles in approx. 3:02:33 min. @ 6:00 a.m.
Weather: Fair to Mostly Cloudy, 51/57°F, 82% Humidity, Wind: CALM; feels like 51/57°F.
Pace: 8:35 min/mile
Course: Eastside 21 made using USATF Map It!

The ducks are back for another summer along the Erie Canal Trail! I passed quite a
number of duck families from miles 10-13 on the Erie Canal.
Pre-Run Ruminations: Not sure how this will turn out. The plan is this: run 21 miles at a pace of 8:30 min/mile equating to a run time of three hours. What I know as I'm planning this out on Friday is that I have to be at a track meet at 10:00 a.m. (Monroe County Track & Field Championships), my wife is still not feeling well, so I'll need time to make sure she is comfortable, and I'll need to leave early in the morning when it is cool.

A couple of things I know that I will do for sure to prepare is to prepare my hydration belt with three 12 oz. flasks of H20 and Powerade mixtures, pack a sleeve of Cran-Raz Clif Bloks, and lay out my running gear in the morning. Oh, yeah, set up the coffee before bed so I can slam me a cup before heading out. It is probably in my best interest to hold off meditating until the evening so that I can maximize the available time in the early morning.

Post-Run Reflections: I'll be darned, but I made it! I nearly stopped for good at mile 19, but after chugging my last flask of Powerade, "muscled" my way though the final three miles. Perhaps the most rewarding development during this morning's run is how mentally lucid I felt upon finishing it. Generally, after such a long run, my mind is scattered, but this time it was less so. Of course, doubt crept in at the seventeenth mile and I'll credit the diluted sugar rush that came with the 50-50 Powerade-to-H2O solution for giving me enough energy to pull it together.

The tough part will be just how in the blue blazes will I run ten miles tomorrow?

Breathe in, breathe out… YOU AND I ARE ALIVE!

A Super Long Run... NOW FORTIFIED WITH RESULTS!

Run: 17.5 miles in 2:28:02 min. @ 7:15 a.m.
Weather: Mostly Cloudy, 40°F, 75% Humidity, Wind: From W @ 3 mph; feels like 40°F.
Pace: 8:26 min/mile
Course: An extended, previously untraveled route along the edge of the city, past many beautiful Spring flowers and through the following towns: Penfield, East Rochester, Pittsford and back to River City.

"Your body has no comprehension of what a mile is; it only knows how hard it's working and how long it's working."~Jason Karp

Pre-Run Ruminations: Last weekend at this time, I thought that early this morning (Sunday), I would be running in the annual Lilac 10k, making it the first race I would have registered for (and run in) while competing in my "new" age group, 40-45. As it so happens, I decided yesterday not to register for the race, choosing instead to save the $20 and instead go for a good old-fashioned individual training run instead.

Post Race Reflections: I ran this morning for time rather than mileage (of course flying smack dab into the face of the plan I recently switched to!), and was rewarded with both an excellent run (mileage) at a good pace (time). Just before leaving the house today I was reading the most recent Running Times magazine in the "office," and began an article entitled "Training by Time" by Jason Karp, PH.D. The quote above from the article had an impact on my run as I kept repeating the essence of it to myself throughout.

I was definitely assisted by the cool temperatures, as well as a much brikser wind than articulated on Weather.com, and I came prepared with both 2 8 oz. flasks of H20 and a half sleeve of Clif Bloks (Cran-Raz, natch!).

Much of how I felt psychologically during and after the run, I would credit to my mediation practice (such as it is). I feel much more capable of maintain my form during discomfort, controlling my breathing, and sensing my time and pace. I have a lo-o-o-ng way to go, but this is the most tangible benefit to sitting each morning for 10-20 minutes during the last 80+ days.

Even now, an hour after arriving home and downing a bowl of Special K with fresh bananas (yum!), I'm still flying high...

Breathe in, breathe out… YOU AND I ARE ALIVE!

Erie Canal Bird Run

Run: 11.8 miles in 1:33:20 min. @ 8:30 a.m.
Weather: Mostly Cloudy and Windy, 37°F, 57% Humidity, Wind: From NNE at 21 mph, gusting to 25 mph; feels like 26°F.
Pace: 7:56 min/mile
Course: 12 in Twelve made using USATF Map It!

Roughly three of the almost twelve miles I ran this morning took me once again along the Erie Canal Trailway, a path I have run both East and West often. My favorite aspect of the trails at this time of year is the seemingly sudden reappearance of an abundance of aviary life: American Robins, Downy Woodpeckers, Mourning Doves and others.

Most times I first become aware of their presence not by a visual cue such as the flapping of wings among bramble branches, but rather due to their respective songs, such as the American Robin's "cheerily, cheer up, cheer up, cheerily, cheer up," or the Mourning Dove's plaintive "Òcoo-OOH, Ooo-Ooo-OooÓ."

Personally, just by a few moments taken during a run to fleetingly observe or listen to bird activity that goes on around one can bring a sense of calm and well-being to a run and create are far more enriching experience than the BOOM-BOOM-BOOM of an i-pod or radio...

Breathe in, breathe out… YOU AND I ARE ALIVE!

The Spirit of the Plan

Week 13, Key Run #3: 15.8 miles in 2:10:24 min. @ 7:00 a.m.
Plan: 20 miles @ MP +60 sec/mile
Weather: Mostly Cloudy w/very Light Snow then turned Mostly Cloudy, 19°F, 65% Humidity, Wind: NE @ 5 mph; feels like 12°F.
Target Pace: MP +60 sec. = 8:26 min/per mile
Actual Tempo Pace: 8:16 min/per mile
Course: A slightly modified variation of Anne Knows Best 15 Miler (loop, mixed flat & hills, roads), made with the assistance of my wife, Anne, (pictured to the right below) using USATF Map It!

Pre-Run Ruminations: For the Week 13 Key Run #3, I am scheduled to run 20(!) miles at a pace of MP + 60 seconds, or 8:26 minutes/mile. Before even sitting down to plan a route, I decide to reduce the total from 20 to approximately 15 miles for a number of reasons, the most significant being that though I am following a plan intended for an experienced marathon (which I suppose I am having run 3 marathons and 17 miles of another), the lay-off I experienced from mid-December until February has set me back a little bit. My intention is to more properly fulfill each mileage benchmark of the plan as I move closer to the nine week point.

An obvious existing concern is the lingering ache in both my knees, an issue which I will likely simply need to manage for as long as I choose this "running endeavor." Given my 7+ miles yesterday (Saturday) my desire is to continue to honor the spirit of the plan while not overdoing, and 15 miles will make me feel as though I am doing just that.

I also feel that if I were to plan on running twenty miles and fall short (again) it might serve as a psychological deterrent to future planned l.s.d.s. The primary goal for a training run of this nature is, as always, to finish and to do so feeling confident and (with a little luck) "strong." So the adjusted plan is 15 miles at a pace of 8:26 per mile, equating to a total time run of approximately two hours and six minutes and thirty seconds (2:06.30).

On last weekend's Key Run #3 I ran 15.2 of a planned 16 in a time of 2:14.22, or pace of 8:50 min/mi. A fair goal would be to improve on the time and pace for last week's run of roughly the same distance.

Post-Run Reflections: I felt very strong this morning and bettered my time/pace from the previous week. To keep it short (for a change!) all in all, it was a wonderful morning run at fairly leisurely pace.

Breathe in, breathe out... you and I are alive!

A Big GIANT-SIZED Run!!

Week 14, Key Run #3: 15.2 miles in 2:14:22 min. @ 7:00 a.m.
Plan: 17 miles @ MP +45 sec/mile
Weather: Partly Cloudy to Fair, 22°F, 73% Humidity, Wind: WSW @ 7 mph; feels like 13°F.
Target Pace: MP +45 sec. = 8:11 min/per mile
Actual Tempo Pace: 8:50 min/per mile
Course: A slightly modified variation of 16 Mile Eastsider, Yo! (oop, mixed flat & hills, roads), made using USATF Map It!

Pre-Run Ruminations: Similar to last week's Key Run #3, my pace this morning is intended to be "@ PMP + 45 seconds," but a significant difference from last week is that today I should be running 17 MILES, whereas last week I only went 11. The huge increase over such a short period of time is doe to my having confused two different FIRST plans, mistakingly following the plan for first time marathoners rather than the more advanced one (which asked for 15 miles).

The reality is I can't go back and re-ring that bell, so I need to take a bit of a jump from last to this week... thus a six mile hop to a 17 mile lsd. I hope you won't think poorly of me (and I don't beat myself up too much) if I split the difference and run only sixteen miles... I'm trying to plan a route that is safe and on roads and don't think I'm psychologically strong enough (yet!) to double back. So if my MP + 45 seconds equals 8:11 min/per mile, and I'm going to run 15-ish(!) miles, I should be out on the roads for a cumulative time of about two hours and fifteen minutes... and of course, having planned all this out, the weather has once gain turned WINTRY...UGH!

Post-Run Reflections: I made it all in one piece and not feeling half-bad, though at a much slower pace (+44 seconds!) than I had hoped, at some point it became about running the distance without stopping and staying focused, which is what I did... 'nuff said for now!

Laissez les bon temps rouler!