Next?

It is probably bad karma to look too far ahead, but following this past weekend's run (and subsequent "rest" days), I need to begin establishing some targets to keep myself motivated in my training.

A few things I do have in mind are to register for a few shorter local runs (5 or 10k) in the interest of supporting my son in his preparation for cross-country season. He and his team will be running at least two 5ks this summer, and I will try to run them along with him. Additionally, I have it in my mind to run at least one or two more runs with him as his training continues.

The next "big" run I'd like to work towards is a fifty-miler. There is, of coures, ALOT of raining that needs to take place before I can acheive that goal though. This seems like a logical progression having run four marathons and (hopefully) two ultras of over thirty miles apiece. In early-October, there is the Can Lake 50 (50 mile and 50k) which seems like the most likely candidate. (The only things that concern me about this run is whether or not my own kids will be participating in one competition or another during the same weekend.) Of course, the potneital to have that "turn into" a 50k exists, too.

There are two shorter trail runs prior to the Can Lakes 50, some being more local (like the Dam Good Trail Race 20k will be held in about a month in Mt. Morris) than others. Ultimately, it would be pretty sweet to (in a year or two) participate in a 100 miler--but I'm unsure how far I can push my body before it breaks down...

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

The Training Week That Was... 6/15-6/21

This year's "end of school year graffiti teacher tribute," a time honored public school tradition!
Following this week's training, I begin tapering for the 50k Finger Lakes Fifties on July 4. Much like the recently concluded school year (for student the last formal day of classes was last Monday, for staff, including moi, we have other duties through this Friday), it is difficult to believe that the training period leading up to this run is winding down.

As previously mentioned, I feel very strong (and well prepared) for the rigors of the 50k, and comfortable in knowing that physically I have trained in a satisfactory manner which has given given me the conditioning to finish. Now, of course, comes the real work: preparing mentally and simply doing the deed!

Here is what took place this past week with my training:

Monday: Rest
Tuesday: 5.8 miles @ 7:27 min/mile pace
Wednesday: 5 miles @ 7:23 min/mile pace
Thursday: Rest
Friday: 5 miles @ 7:28 min/mile pace
Saturday: 18.1 miles @ 8:25 min/mile pace
Sunday: 15 miles @ 8:20 min/mile pace

TOTAL MILEAGE: R 48.9 miles (+4.1 miles from the previous week)
Weigh-In*: 185.0 lbs. (No change.) [* @ 5:30 a.m. on 6/22/09]

My weight continues to "maintain" though I will not be shocked, or worried about any blip up in the near future as my mileage decreases for the two weeks leading up to the race. Here comes the pun: knowing it's likely, will make it easier to take in "stride." UHG!

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

A Sunday Morning Lilac-Laced Jaunt

Run: 10.9 miles in 1:30:26 min. @ 7:05 a.m.
Weather: Cloudy, 47°F, 77% Humidity, Wind: From W at 14 mph; feels like 40°F.
Pace: 8:20 min/mile
Course: 10 Mile Ultra Training Run made using USATF Map It!


This morning's run once again took me through Highland Park, the location of our city's annual Lilac Festival, which began this past Friday.
Pre-Run Ruminations: After yesterday's "timed run," I felt a little dissatisfied with were that particular training plan was taking me. There was just something about running for a set time (such as 2, 3, or 4 hours) and not having at least a loose expectation of how far to run. I'm just the kind of cat who needs to "begin with e ending in mind." With this need in mind I am switching to the training I used previously which was generated using the Santa Clarita Runners Ultramarathon Training Schedule Generator.

Given that the temperature has dropped nearly 15°F since yesterday morning (and the humidity has dipped almost 20%, too!), the 10 miles suggested for today's run should be a little easier to maintain. This morning's run (the second in back-to-back weekend long runs) is intended to simulate the wear and tear which will occur naturally during the course of am ultra---in of course a smaller distance and over more time. This training run is key to preparing for the rigors of a 30+ mile run...

Post-Run Reflections: The run went very well and although the pace may have been just a little too slow, the intended effect of simulating the physical impact of a single long run over two days was intact. My cardio and breathing were excellent, and only my legs (especially after having a bowl of cereal immediately after and then quickly attempting to stand!) felt worse for the wear. I'm sure this will be short lived and that by the time I next run, on Tuesday, they (and "I") will be good to go!

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

A "Timed" Training Run

Run: 13.3 miles in 1:55:27 min. @ 7:00 a.m.
Weather: Cloudy to Partly Cloudy, 58°F/69°F, 97%/73% Humidity, Wind: From SW at 6 mph; feels like 58°F/69°F.
Pace: 8:40 min/mile
Course: A point-to-point run around Rochester, N.Y.

This morning's long run took me on roads pasprevious trail runs, like that from
the The Old Rifle Range Trail, with a trail head on Emprie Blvd.
Pre-Run Ruminations: A slightly different raining approach today; rather than leaving the house with a set distance in mind, I am going to attempt to target a time instead. As part of a training plan I am beginning to follow, the recommended daily workouts are not always in suggested mileage (as I am used to), but rather in suggested durations of a run , such a 2, 3 or 4(!) hours.

Post-Run Reflections: Unfortunately, I didn't make it the entire 2-3 hours, managing to put in just short of the minimum, clocking a little over 1:55. The pace I maintained was comfortable, if not a little slower than usual, but despite becoming very dehydrated in the latter stages of the run, I felt pretty good in the minutes and hour following.

I though I had brought enough liquids with me (2-8oz. flasks, each with a mixture of PowerAde and H2), as well as a Raz-flavored ClifGel for extra energy.

In retrospect, I'm not sure how I feel about the training plan I tried out today. I recognize that the key run when training for an ultra is the one that should hap[pen tomorrow; the second in back-to-back long runs. I am however not so happy with just setting out to run for a set amount of time. Perhaps I should give it a few weeks to see how it begins to fit. It does not seem like it would be too challenging to transition from time to miles if necessary.

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

Ultra Prep, Part 2: Which Way (and How Fast) Do I Go, George?

I often tell the athletes I work with that performing well in a competitive race is much more than just "running fast." Often the "fastest" athlete is not victorious, while the smartest runner is. While I am not treating this Sunday's run as a "race" (i have no illusions of grandeur), I am hoping to participate intelligently in completing 32.5 miles in six hours.

As you can see from the map to the right, the run will be taking place over a "P" shaped course that is about 5k (3.25 miles) in distance.

Given my single prior experiences of running a loop course over 20+ miles, this course is not too bad, though most of the challenges are likely to be psychological (try running in circles over and over and over and over and over again!), but unlike the marathon (26 laps of one mile loop--UGH!) I attempted two years ago in February, this "bad boy" is not looking too bad... I'll just need to stay loosely focused.

As far as pace is concerned, if my goal is 32.5 miles then (hello!), I'll need to complete 10 laps in the allotted time, or ten successive 5ks. To cover that mileage in six hours, I will need to maintain a pace of 7:12 minutes /kilometer, or :36:00 for each of the ten loops (5k distance).

While I know this pace3 is definitely not as "easy" as I'm making it "sound" here, I'm planning on having my body keep it together long enough to finish with a (in all likelihood "delusion-induced") smile on my face...

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

A "Tryout" Training Run

Run: 13.2 miles in 1:44:59 min. @ 5:35 a.m.
Weather: Partly Cloudy, 41°F, 86% Humidity, Wind: From SSW at 9 mph; feels like 35°F/41°F.
Pace: 7:57 min/mile
Course: Thirteen Mile Test Run, made using USATF Map It! for which I once again used my wife's Alma Mater, Nazareth College, as the "turnaround."

Pre-Run Ruminations: If I were to participate in this Saturday's Sunday's BPAC Classic, the dream would be to go at least 32.5 miles, or 10k over a marathon, therefore qualifying the run as an ultra marathon. An inability on my part to fully accomplish this would not be confidence shattering though, as 26.2 miles (a distance that might also be a bit of a stretch at this time) in six hours would be nothing to sneeze at. The longest recent training run I've had has been an 18 miler.

So, let's do the math. Let's just imagine that I anticipated covering the 32.5 miles (or about 50 kilometers) given the six hours time limit. That would mean maintaining a consistent pace of about 11 minutes per mile. Now that we know what the anticipated pace might be, perhaps a practice run of a third (10-13 miles) at "race pace" would be in order. The planned route (Thirteen Mile Test Run) is slightly over thirteen miles in distance, so if I pace myself at 11:00 min/mi. that makes the target finishing time for today's run is approximately 2 hours and 23 minutes!

Afterward, I'll (briefly--I promise!) evaluate how I'm feeling (chest pains, leg aches, ankle turns, etceteras), and see how realistic the thought of running this particular race on Saturday is. This will undoubtedly sound conceited, but aerobically, I am confident in my ability to successfully complete the ultra, it is the other variable (as mentioned previously) that are a greater cause for pause...

Post-Run Reflections: This morning's run went very well, though my confidence is slightly tempered given the nearly perfect running conditions this morning... if every race could be executed in cloudy, 41°F weather, I'd be a content cat. Other than an unplanned four minute "pit stop" at a McDonald's at around mile 8, everything went pretty well, except, that is, my ability to pace myself. Internally (in my mind) I felt as though I was slowing myself down, focusing on my from and breathing, but when I did the math afterward, my pace was about 8:00 min/mile, when my goal was 11:00.

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

The Training Week That Was... 7/28-8/2

Midway through Summer, I have found myself being fairly successful with working through the five-day-a-week ultra-marathon plan I created using the Santa Clara Runner's Club generator. In an effort to keep things fresh and to more fully target some specific weaknesses, this week I am going to shift my training slightly and move toward a modified FIRST training plan, similar to the one I used in preparing for the Buffalo Marathon in late May which garnered me my first sub 3:30 marathon.

There are two clear changes to my training which will take place: first, moving to a four-day-a-week training schedule as opposed to five, and second, the employment of targeted pace for each of four "key runs," the fourth of which is not not part of the FIRST plan, but rather a personal concession I am making for myself as one who enjoys running four days weekly in order to maintain an ultra base.

Here's what took place:

Legend: R = Running, ri = recovery interval, ez = easy, mt = mid-tempo, wu = warm-up, cd = cool down, ez = easy, B = Bicycling
Monday: Rest, B 24 miles
Tuesday: R 5.1 miles, B 24 miles
Wednesday: R 8.1 miles
Thursday: R 6.6 miles
Friday: Rest, B 17 miles
Saturday: R 11 miles
Sunday: R 8.9 miles

TOTAL (Run)--39.7 miles (-5.8 miles from the previous week)
TOTAL (Bicycle)--65 miles (+55.5 miles from the previous week)

This past week was my final one working Summer School, so how well I'll be able to continue building bicycling weeks into my day is up for debate. I felt strong running this week, and with no "races" registered for, I am looking forward to some good relaxing training for the balance f the summer recess.

The only potential "blip" in my following the "new" schedule is that Anne and I will be flying out to Colorado next weekend (and into next week) to stay with he brother, and just how often or far I'll be able to run is wide open at his point. If I were to miss any (or all) of my scheduled runs, I think it would have little negative impact and might even allow for me to rest a little. Despite the fact that I've devoted an entire blog to this hobby, I do realize (and accept) that there are more important things in life other than running...

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

Sixteen Point Four

Run: 16.4 miles in 2:15:57 min. @ 6:30 a.m., including four one-minute walking "breaks" at predetermined points in the run.
Weather: Fog then becoming Fair as the run progressed, 62°F/72°F, 97%/62% Humidity, Wind: From SSW @ 2 mph; feels like 62°F/72°F.
Training Plan Suggested Mileage: 20 miles
Average Mile Page: 8:17 min./mi.
Course: A truncated attempt at the 20 miler-Cobbs Park found using the "search" function on USATF Map It! (20+ miles).
Elevation: A fairly up-and-down affair--Total climb: 603 ft/184 m, Total change: 1204 ft/367 m

Pre-Run Ruminations: I was just a little surprised to notice the distances for my scheduled weekend training runs. Though I had been vaguely aware of one ten miler(an expectation I met by completing the run yesterday), the TWENTY miles planned for Saturday... which in keeping with the "switch" of miles, I would put in today, was "news." My mileage has been slowly crawling up as I've continued to loosely follow the ultra training plan, but TWENTY(!) miles still seems like quite a distance... even when attempted (and hopefully accomplished) in a LONG and SLOW manner.

In an effort to keep up with "things," I quickly found a course prepared by someone else online (and one I'd run previously in reverse) and went about making a plan: wake up early, slams two cups of joe and cereal, lace up my shoes, hit the road, run roughly 5 miles then slide into a comfortable walk one-minute, run-fifteen minutes, walk one-minute routine, until the final, five or so miles during which I would run the whole way through. I would also load up two flasks with H20 and bring a gel pack with me. Saturday evening, I would liberally eat as many good, bad or indifferent carbohydrates as I could in anticipation of the next morning's run. That was my plan.

Post-Run Reflections: I fell slightly short of my goal mileage for this morning, but not without gaining some good insight into how to proceed on future training runs. While I did bring two flasks of H20, 1 gel and 2 Cliff Bloks, given the humidity, I should have brought a third flask with some sort of replacement drink. This would have likely provided me with the additional "push." I also need to buy some new sneaks, a condition I was already aware of, but had been trying to hold off on. As it stands, I will likely continue to try and extend the life of these shoes for another week or two, but keep my eyes open for a sale.

Once again, using the run-walk-run strategy seemed to work effectively and permit my egs to remain "fresh." Also I wore both a bandanna to keep sweat out of my eyes, as well as sunglasses, with little problem. I felt pretty good throughout and despite falling short, remain positive about my overall effort... there is always next time, too!

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

P.S. Anne came to pick me up at Lock 33 after I discontinued my run at Lock 32 and walked the mile to our meeting place... in a better world, I'd have been able to adjust my course to shorten the distance and get home, but thankfully my wife is always willing to give me a lift... even on Sunday mornings!

Run: 10.1 miles in 1:15:28 @ 6:10 a.m

Weather: Clear, 56°F, 86% Humidity, Wind: From SW @ 7 mph; feels like 56°F.
Training Plan Suggested Mileage: 10 miles
Average Mile Page: 7:28 min./mi.
Course: Kaz2way's 10 Miler.

Though yesterday was scheduled to be a rest day, I ran an easy four miles with my stepson. Today, however, I was planned to run ten, which is exactly what I did. If I continue to follow through on tomorrow's six, I will be well on my way to transitioning from the very early weeks of a FIRST marathon training plan (utilizing three weekly key runs--1 speed work, 1 mid-tempo and 1 LSD) to a more "traditional" ultra-training (an oxymoron?) plan employing five weekly runs of progressively increasing distances.

This weekend represents my return (of sorts) to the back-to-back runs which I have been avoiding since completing a 50k last Fall, but are very necessary to preparing my body for the rigors of 27+ mile runs.

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

Run: 4.1 miles in :40:16 @ 4:00 p.m.

Weather: Mostly Cloudy, 64°F, 68% Humidity, Wind: From SW @ 7 mph; feels like 64°F.
Training Plan Suggested Mileage: 4 miles
Average Mile Page: 9:49 min./mi.
Course: Around my nieghborhood, including by Cobbs Hill.

Having selected a tentative race and plan using the Santa Clarita Runners generator, I am picking up the suggested mileage midway though the second week. The mileage, initially, is fairly low, but builds to the point where my longest individual run will be of thirty miles in distance. That won't happen for quite a while though!

Today, I am planning on running only four miles, and will begin my back-to-back running days this weekend. Fortunately, given the low mileage and the pace at which I can cover the distance (presumably) fitting this into my own calendar should not be too much of a problem--the real test will be in September when the mileage will be longer and the time I'll have available (due to my kid's activities, my own new job and classes, in addition to regular ol' "stuff") will make training more of a challenge. But, I'll cross that bridge when I get to it!

With nothing going on right after school, I drove home and went with my stepson on a trot around our 'hood...

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

Rest, Reflection and Racing Plans?

Today I did little "training": electing to both drive to work (instead of biking) and pass on a short run when a very brief window of time opened. I am sensing that my legs have been a little "tired" the more I have been biking, and while I greatly enjoy the rides to work, I don't want to lose my passion for it by over training.

I continue to waffle regarding what races I want to register and run in. Many of the traditional road 5 and 10 ks hold little interest for me today, though that may change by tomorrow. Initially I thought about accepting the challenge of qualifying for the Boston Marathon with a marathon run in the fall, but feel that this particular "goal" might better be defined as the common goal of those in the running community, (and therefor, one others place upon its membership), rather than I direct extension of where I want to "go" with this recreational craziness. With that idea planted in my skull I am now considering registering for the Can Lake Fifties in mid-October, with either a 50k (32-ish miles) or a 50 miler as options, and part of the Western New York Ultra Series.

Last summer, I dedicated quite a bit of energy towards running the Mendon Trail 50k and felt a great sense of elated exhaustion at the end... this appeals to me, and the Can 50, though not a trail race, seems to fit the bill. Having successfully used the FIRST training plan to finish last months Buffalo Marathon, I am looking at using the ultra training plan generator (available online thanks to the Santa Clarita Runners club) employed last year to train for the 50k.

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

The Training Week That Was… 10/22-28

My trusty, old-school pen and paper training log (pictured to the right) tells part of the tale of how far I've come...

With my “big race” being three weeks away, I began my taper on Saturday, a week sooner than planned. The reasoning behind this conscious choice to lower my mileage was that I had begun feeling some achiness in my ankles and I want to avoid any potential overtraining.

An unanticipated by-product of this shift in mileage is that I gained two pounds, which brought my weight to 182 lbs, two pounds over my self-imposed optimal weight range of between 177-180 lbs. Foolishly, while decreasing my mileage, and therefore the number of calories I would burn, I had not changed my eating habits. No worries, though, as I now have two weeks to balance my diet, cleanse my system, prepare mentally, and stay loose with run distances ranging from 10 miles at the high end to 2 miles on the low side of things.

In the recap below those miles I was schedule to run appear in parentheses. AS previously mentioned, I did not meet the total mileage goal I had been scheduled to run this week was of 56 miles opting instead to begin a taper:

Legend: R = Running, w/A (with my wife, Anne). I've also noted increases (+x) or decreases (-x) from the previous week)

Monday: Recovery Day
Tuesday: (4) R 5.3 miles
Wednesday: (10) R 10.4 miles
Thursday: (8) R 8.2 miles
Friday: Recovery Day
Saturday: (22) R 12.7 miles
Sunday: (10) R 6.2 miles

TOTALS--R 42.8 (-11 miles from the previous week)
Weigh-In*: 182 lbs. (+2 lbs.) [* took place at 5:00 a.m. on 10/29]

I must confess that despite the miles and positive energy being sent my way by friends and fmaily, I am a little anxious about the race with so many variables still to be determined: What kind of weather will we have--will it snow? Will we have another heatwave? Am I strong mentally enough? Can my legs hold up for the entire race? Just how steep are those hills?

Where my focus goes my energy flows so in two weeks we'll see that I CAN do this.

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

Revving Up to Winding Down

Run 1: 6.2 miles in approximately :47:15 min. @ 9:30 a.m.
Pace: 7:37 min./per mile avg.

Weather: Mostly Cloudy, 42°F, 79% Humidity, Wind: W @ 9 mph; feels like 37°F
Course: One go round of the Four Times Equals Twenty Four course (loop, mixed flat & hills, roads & sidewalks) on USATF Map It!

I nearly did not go for a run today, but after seeing my daughter's picture in the paper (on-line) and reflecting on all the success all three kids have had these last few days, I felt somehow obligated. My ankles have been a little achier than usual these past few days, a condition I attributed in part to the wildly oscillating temperatures and weather we have been experiencing, but with only two wees remaining until my race I don't want to risk any injuries which could sideline me.

A fellow recreational runner recently shared some advice with me: "it's better under train by 20% than over train by 1%." Good advice. I have been working pretty hard for early thirteen weeks to successfully prepare to finish a 32 mile trail to run and I don't want blow this opportunity to meet my goal. While I certainly won't win, I think I can meet my goal of finishing in 6 hours or less as long as I stay healthy.

Today's run went well, the weather was wonderfully cool, and it gave me much time to think and continue to prepare mentally for the "big run."

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

The Training Week That Was… 10/15-21

With my November 10 race date quickly approaching, I am cautiously optimistic about my chances of meeting my goal of finishing the 50k. I am also trying to “stay the course” by continuing to work through my training plan, with an eye toward avoiding any of the pitfalls that can come from overtraining: injury, burnout, boredom.

In the recap below those miles I was schedule to run appear in parentheses. You’ll notice that I liberally switch “days,” but do try to adhere to the daily total. The total mileage I had been scheduled to run this week was 54 miles:

Legend: R = Running, w/A (with my wife, Anne). I've also noted increases (+x) or decreases (-x) from the previous week)

Monday: (Recovery Day)
Tuesday: (4) R 4.6 miles
Wednesday: (10) R 10.1 miles
Thursday: (8) R 8.4 miles
Friday: (Recovery Day)
Saturday: (22) R 22.3 miles
Sunday: (10) R 8.4 miles (6.4 solo + 2 w/Anne)

TOTALS--R 53.8 (-0.2 miles from the previous week)
Weigh-In*: 180 lbs. (+2 lbs.) [* took place at 5:00 a.m. on 10/1]

Psychologically, I am becoming more acclimated to the distances I have been running, and find myself less inclined to “beat myself up” over missed mileage goals and “off” days. Previously, I might have been a little despondent over my having fallen a hair short this week of my cumulative mileage target of 55 miles. Today, I am thankful for having completed a good week of training, with some individual, personal goals met and, more importantly, no serious injuries to report! Aches and pains, yes; anything I can’t handle or did not expect? No, thank goodness.

Only one more week of heavy mileage, and two weeks of training until I begin to significantly taper for the run…

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

SUPER (Long) RUN!

Run: 22.3 miles in approximately 3:09:00 min. @ 5:30 a.m.
Pace: 8:29 min./per mile avg. (NOTE: the “walking time” is also factored into this overall average pace).

Weather: Partly Cloudy, 57°F, 80% Humidity, Wind: from SW @ 10 mph; feels like 57°F
Course: Ultra-Long Training Run (loop, mixed flat & hills, roads).

Supplies: My hydration belt loaded with one 16 oz. “flask” of H2O and another with Mountain Blast flavored POWERade, one plastic baggie containing 5 Strawberry flavored Clif Shot Bloks, one 1.44 oz. Raspberry Cream flavored PowerBar Gel and my cell phone.

Though the course I’ve put together is different, the plan remains very much the same as during last week’s super-duper long run. Rather than an out-and-back typed deal running the length of the Erie Canal, this time only a small part of the course is on the Erie Canal. I’ve included PowerAde drink to my arsenal, in addition, as well as, the “normal” goodies.

Once again I ran the first 5 miles before initiating the 1 min. walk/10 min. run/1 min. walk rotation, though I did adjust it so that I would walk on inclines as often as possible in anticipation of my plan to walk portions of every hill during the 50k. I ended up walking 7 times (at 1 min. each time that is a total of 7 min. of the just over 3 hour run!). Additionally, I ran the last 3.3 miles, albeit at a slow, but steady, pace.

In related news, Anne and I attempted to purchase a new hydration belt last evening with little luck. I love my current belt, it is just too big. We couldn't find what we wanted, so I've resolved to continue to move forward with the belt I currently have. Following today's run though, I plan to purchase a third flask to be carried with me, bringing the total up to three.

Outside of he two marathons I completed, this morning's jaunt stands as the LONGEST I HAVE EVER RUN AT ONCE! I don't want to get to excited, but other than the "to be expected" achiness, I feel great and am more confident than ever of my ongoing preparedness to finish the 50k.

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

The Training Week That Was... 10/8-14

After missing my mileage goal the previous week, I put my nose to the grindstone, found the joy in my miles and got back on with my training plan. The key challenges this week were overcoming the impact of having fallen short last week and the increase in mileage on two of the five running days. Yesterday, Sunday, signaled the most dramatic increase and longest distance yet--twenty-one miles!

In the recap below those miles I was schedule to run appear in parentheses. You’ll notice that I liberally switch “days,” but do try to adhere to the daily total. The total mileage I had been scheduled to run this week was 52 miles:

Legend: R = Running, w/A (with my wife, Anne). I've also noted increases (+x) or decreases (-x) from the previous week)

Monday: (Recovery Day)
Tuesday: (4) R 4.8 miles
Wednesday: (8) R 8.8 miles
Thursday: (8) R 9.2 miles
Friday: (Recovery Day)
Saturday: (10) R 11.4 miles
Sunday: (22) R 21 miles

TOTALS--R 55.2 (+15.5 miles from the previous week)
Weigh-In*: 178 lbs. (-2 lbs.) [* took place at 4:45 a.m. on 10/15]

It is now less than a month away from the Mendon Trail Runs, where I am going to take part in the 50k. While I feel readier than ever to run a PR marathon, that vibe has only come about as a by-product of my quest to go further, albeit only 6.2 miles further!

These last four weeks of preparation will focus solidifying my base and taking more care to diversify my training surface—a challenge due to my schedule which limits daylight training hours. I may need to simply find the most difficult paved courses I can to best simulate the increases and decreases in elevation I am likely to encounter…

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

The BIG 21-Mile Trial Run!

Run: 21 miles in approximately 3:03:00 min. @ 8:06 a.m.

Pace: about 22 minutes total walked, the remainder was run at a pace of roughly 7:40(!) min./per mile avg.
Weather: Mostly Cloudy, 56°F, 72% Humidity, Winds: From NW @ 6 mph; feels like 56°F

Course: Erie Canal Footbridge (Genesee Waterways Center) to 490 Expressway and back on the Erie Canal Trail. (10.49 miles each way)

Supplies: My hydration belt loaded with two 16 oz. “flasks” filled with H2O, one plastic baggie containing 3 Strawberry flavored Clif Shot Bloks, one 1.44 oz. Raspberry flavor PowerBar Gel and my cell phone.

Here was the plan for this morning's run: Start with approximately five-and-a-half miles (Erie Canal Footbridge to Clover equals 5.69 miles) of continuous running at a pace of 9:30 min-per-mile (Easy Henrietta Road to Clinton Avenue is just short of 1 mile, so use this as a check?), then walk for 1 minute (timed), thus beginning a run 10 min./walk 1 min./run 10 min. rotation. The purpose of this "trial run being not to focus on “cumulative time,” but on 1) going the distance, 2) testing an identifying supply needs and 2) establishing and preparing psychologically for the necessary run-walk-run rotation.

So, how did it go?

Now that I've taken a shower, eaten two (!) bowls of granola with raisins and bananas, and regained some psychological balance (thanks in no small part to my wife talking me back)the most productive way to look at this might be considering what worked (+) and what challenges still exists (-):

(+) Pluses: despite walking the last half mile (let's call it a cool down) I finished! I did as planned running the first 5+ miles before settling into the run 10/walk 1 pattern, I did eat all three Clif Shots Bloks and they seemed to did the trick, I managed to use the water I di bring and it was effective in offering hydration.

(-) Challenges: I lost my mental balance at about mile 17 (which also happened during my three marathons), I ended up dropping and losing my PowerBar Gel, so did not have it to eat, though I wanted (and needed) to, I could have used more fluids, the average pace (though I suspect it started fast and got progressively slower) was way too fast at 7:40 min/mile.

What's Next? Fortunately a recovery day! I also need to work on increasing my training time on trails to better prepare for the actual race--this is hard as most of my available tie is in the dark, either early in the a.m. or late in the p.m. When I came home from the run, I was mentally exhausted and told my wife "maybe I shouldn't do this (the 50k). I don't think I can finish it."

"You did it today," she reminded me. She's right.

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

Run: 8.3 miles in 1:04:37 min. @ 7:15 p.m.

Pace: 7:47 min./per mile avg.
Weather: Cloudy with Drizzle, 74°F
Course: A familiar loop of four miles north of Interstate 490 and another four miles south of it.

I really, really intended to s-l-o-w down my pace this evening shooting for somewhere between 8:00-8:30 min/mile pace, but it didn’t work out. While it may seem odd to want to go at a lesser pace, my intent is in recognition of the fact that my pace during the upcoming 50k will have to be much slower if I am to finish the run, so I am trying to physically and psychologically preparing for the shift in pace.

As the date for the run moves ever closer, I have reached out online via a local message board, the Rochester Running Page, for some suggestions about handling the logistics of the run. My initial query was a simple one:

“Any suggestions for a first time 50k-er?”

I've already received some great suggestions, some of which I'll be sharing here over the weeks leading up to the November 10 Mendon Trail Run.

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

The Training Week That Was… 9/10-9/16

I can’t believe that I have been on my new plan already for four weeks, but the ache in my legs following this weekend’s 25 mile load certainly does act as a reminder. I sort of screwed up by running 13 rather than 16 “formal” miles on Sunday, but fortunately in the overall picture, I made up for it with additional mileage earlier in the week.

In the recap below those miles was schedule to run appear in parentheses. The total mileage I had been scheduled to run this week was 40 miles… and here’s how I t turned out:

Legend: R = Running, R(T) = Running on Treadmill, Bicycling (B), w/A (with my wife, Anne). I've also noted increases (+x) or decreases (-x) from the previous week)

Monday: (Recovery Day)
Tuesday: (4) R 4.8 miles
Wednesday: (4) R 4.3 miles
Thursday: (6) R 6.2 miles
Friday: (Recovery Day)
Saturday: (10) R 12 miles
Sunday: (16) R 13 miles

TOTALS--R 40.3 (+3.2 miles from the previous week)
Weigh-In*: 178 lbs. (-2.5 lb.) [* took place at 5:00 a.m. on 9/17]

Sunday’s Rochester Marathon relay was a wonderful to close-out a strong week of training… now for a few weeks off from racing to enjoy my kids blossoming cross-country seasons, as they all have meets this week. The final results for the race, including relays, were posted late Sunday afternoon, and our team placed fourth out of sixty-four teams overall with a time of 2:56:22 (6:44 min-per-mile avg.) and fourth out of sixteen in our overall group… “Male Open.” An exciting result nay way you look at it and a great way to spend a cool, Sunday morning.

Now if I could just shake this nasty cold…

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