Monthly Archives: February 2009

So I am amidst taper time again.  Just 5 more runs stand between me and my first ultra.  I am trying not to think too much.  My mind begins to question everything I have done.  I think deep down I am ready but I certainly wonder.  I guess on March 7th I will find out.  I really am going to be spending my next 2 weeks just trying to focus my mind and stay healthy.

One of the things I did recently was look at the finish and split times of the race using last years results.  I guess I was a little surprised but not sure why, that the split times dropped off really big.  Anywhere from 1 minute to 2 minutes per mile for each lap 12.5 miles.

It just reminds me of how tough this is going to be.  Seeing something like this reminds me of the most important thing in my mind, JUST FINISH.  I just want to finish this race.  I feel really good about it still.  Intimidated still but I do feel good.

I tried out a different walking plan for my long run this past weekend.  I had been using a run 5 minutes and walk 1 minute strategy.  Boy does that 1 minute go by slow.  This past weekend I tried run 25 minutes and walk 5 minutes.  What a difference that made.  It is amazing what 5 minutes of walking can do for you.  I still would like to slow the pace down a little but I was very happy with how I felt.

With less than three weeks to go until the race I have healthy and feeling good.

Believe it or not I do not see running as an individual sport.  I must think about all those who help me make it happen.  My wife and boys who support me and the time I take to run.  Those who I consult in putting together a training plan.  Those who help me with the correct footwear.  The online communities I am a part of that encourage me.  Friends who think I have lost my mind but are there to encourage me.

You can’t do it alone and you should not try.  With Valentines day here now is a great time to reflect and share with the ones who support you the most why you are thankful.  Remember you don’t do it alone, so after your long run this weekend share the experience with those you love the most.

For me and the one I love: I appreciate your support.  I appreciate your willingness to give me the time to train.  I appreciate you reading my blog.  I appreciate you asking about my runs.  I appreciate you supporting my goals.  I appreciate you undestanding how important this is to me.  I appreciate that you undestand this hopefully makes me a better friend, husband and father.

There are always runs near the end of your training where it is good to push through when the body is pretty tired.  I hit that one yesterday as I got close to the end of a 10 mile run.  It began to rain 8 miles into it and I have put in plenty of miles recently and felt spent.  I just felt it was a good time to show my body how it might feel on race day.

I felt as good about that run as I have any run recently.  Not because of time or anything else other than the fact that I had to push through when I felt spent.  Those days are important to have.  It also really helped mentally as there are days right now in life where I am mentally tired and I am just looking for the easy way to quit a little short of what I really need to do.  Nobody will know but me but on those days you just have to press on.  No excuses, just press on!

This is a good quote I received from Runners World- “This is not about instant gratification. You have to work hard for it, sweat for it, give up sleeping in on Sunday mornings.”

Lauren Fessenden

So I had a really good running day yesterday.  It is really encouraging when you know that you made some changes and sometimes you don’t know exactly how those will end up.  Well so far so good with my changes in schedule.  I did a really strong 8 miles yesterday and felt fresh.  It has been several weeks since I actually felt fresh.  Just because you make changes does not mean you will see the results right then.  Sometimes it takes a little time.  Be patient, and the results will come.

Again your body knows you best, listen to it first.

I was able to get in my 14 miler this weekend.  The weather was just perfect and got the run in during the middle of the day.  It sets me up nice for one more really long run next weekend.  It will really depend on my body to see how long I will go.  I am shooting for 20-25.  I will at least do 20 and we will then see how my body responds. 

I had the chance to run with a couple of friends on Saturday and I should list that as one of my “tools” catagories.  When it comes to the long run it is hard to beat running with others.  The conversation and running with someone else really helps as far as the time and mileage.  It really was the occasion where I looked up and and my run was finished.

We are just less than 4 weeks away at this time.  We are getting close!

One of my favorites, the podcast.  I am not sure training would be the same without it.  Here is the bottom line for me, I do learn things and get informed with a podcast.  However what I appreciate the most is knowing I am not alone on the road.  I generally run alone and so running with a podcast host can sure keep you company.  From Steve Runner, the Ultra Dad, Run to Disney, Dump Runners Club and the Extra Mile these runners remind me I am not alone.

On the days where quitting can be easy and I am tired I need to be reminded I am not alone.  I appreciate the company more than the information.  Running is a community.  Embrace it.

This is something that I do from time to time, change your workouts.  I really get excited about starting a new training program.  In fact that is one of the best things about finishing a race is looking forward to a new training program.  I also try not to stick to the same program each time.  In my training for the ultra I was also getting a little bit bored with my program.  I have changed it up this week with different runs and speedwork.

Don’t be afraid to mix it up a little bit.  In order to not get bored and quit , change something.  To me that goes with anything.  Whether a training plan or work schedule or home life, I use things as a guide and not an exact plan.  I always sense when I need change.  Don’t be afraid to do something different.  After all it is just a guide!  You make the plan.

It was been a pretty good week and I feel good about my adjustments so far.  I actually did a double on Tuesday this week which I have not done in a few months.  I do enjoy the challenge of a double you just have to keep from pushing it on those days.  I have scaled back my runs a little this week but not much.  It has been cold so that makes for good running.  One factor I am not sure what to expect for my ultra is the weather.  The weather in early March in Miss. I am sure can be hit or miss.  However I will be running virtually all day so I am sure I will see a little bit of everything.

Another great tool to use is a GPS watch.  Another real popular idea is also the Nike+.  It is not just about distance and tracking it.  A GPS watch can track your distance, your pace, your time, your calories burnt and many others.  You can create different workouts to follow.  The interactive piece of the Nike+ is where it stands out.  You can create a team and challenge others.  However you use it something to help motivate you to run is nothing but good.

One of the things I love about running and technology are all of the tools at our fingertips to help motivate and resource us.  I will be going through several tools I use that help me.  One of the first is something I have mentioned previously.  It is a running log.  The one that I use is online at www.buckeyeoutdoors.com

I really enjoy using this one as I can track my activity and one of the best features is creating reports.  It was helpful the end of last year to take a look at my running for the year.  You can track your runs each day and there is even a note section to keep extra notes in to describe how you felt.  It will also track your workouts, weight, body fat and even food.

Whether it is this one or another I recommend you find a way to journal what you do.  That is the only way to see your progress.

Sometimes you are forced to make adjustments to how you train.  I went for my long run this weekend and for the first time in a long time I felt overtrained.  At one point last September I felt the same way while training for my marathon.  I made adjustments to my program and promptly set a PR.  You have to know your limits and I began to feel the symptoms on Sunday.  I felt lethargic, tired, stuffy and had dead legs. 

I cut my run short to six miles and went and did 8 more miles on the elyptical at the gym.  I felt much better after that.  I feel like I am ready to run the race but if I keep up at the pace I have been going I will not be.  I am keeping my weekday runs the same but this weekend I will cut my run to a 12-14 miler and will do one more really long run of 25 miles the week after that.

This is where a plan is a guide in my mind.  Never feel guilty about making changes and you really have to know your body and how it operates best.  The goal for me is to finish the race not the training plan.  This adjustment will help me achieve it.  Since making the change I have a renewed spirit about my training already.  Run strong.

http://www.runnersworld.com/article/0,7120,s6-238-263-265-13026-0,00.html

Also included in the article are some good workouts as well.