Pittsburgh Marathon Training: Week 18

One of my favorite times of the year has finally arrived - race week!  Runners will begin to descend on the city of bridges for all the different race adventures that await them.  As this week begins, it's still a little crazy to think that 18 weeks ago, the process had just begun.

Monday: 3 Miles - Today started a very hectic week with lots of things happening around the house.  The wife needed some time to finish up the cake for her cousin's wedding (the cake turned out amazing!) meaning I had the peanut for my run.  As we started out, the sky above looked pretty ominous mirroring the forecast of rain for the day.  And as you can expect, we were about a half mile into the warm-up when the heavens let loose.  While peanut stayed perfectly dry in her stroller, dad was not so lucky.  I decided to head back home accepting that this run may just have to be on the treadmill.  Lo and behold, by the time I climbed the hill and reached the driveway, the rain had stopped.  Go figure!  In already being wet and the little one still sound asleep, we headed back out to finish the workout.  With my knee still tender, we kept a very conservative pace as we enjoyed the smell of spring after a fresh rain.

Someone was clearly not bothered by the rain

At least we got a rainbow!

Tuesday: Rest Day

Wednesday: 4 Miles - Today was my last run before race weekend.  Maybe it was only having one rest day since the last workout, but my knee just wasn't having any of it.  Tight and sore, I hobbled along the miles attempting to just finish them as best as possible.  I knew that the next few days would be all about rest and I was gambling on that being just what I needed.

Thursday: Rest Day

Friday: Expo Volunteering - I can think of no better way to get into the spirit of race weekend than spending it volunteering at the Expo.  While I had spent last year assisting with packet pick-up, this year I wanted a more active role of helping runners get ready for the weekend - race info table it was!  I felt like I was really helping people to ease their nerves and prepare them for all the fun to come. For the record, the most popular question of the night: So where is the best place to park?

Saturday: Pittsburgh Marathon 5K - In being one of those crazy people who thinks the Steel Challenge (running a 5K today and another race tomorrow) sounds like fun, I headed downtown to meet up with friends for the race.  I planned to keep things easy knowing that 26.2 miles awaited me tomorrow.  In the end, I decided to run with my friend Mike, helping him to reach a new PR for the distance.  Afterward, we headed to the Expo to walk around for a while more before parting ways.  

Sunday: Pittsburgh Marathon - Check out my race recap for all the gritty details!

Wow, still hard to believe it's all over.  Going forward, I'll be spending a few weeks recovering and giving some thought to what I want to accomplish next.  Thank you for following along on this journey!

Happy running!
Sean

Pittsburgh Marathon Training: Week 17

The clock just keeps ticking bringing us closer and closer to race day.  Going into this week, I still had a good bit of trepidation as my body just wasn't healing like the taper was suppose to accomplish.  I had a feeling that more days of rest days were ahead than mileage.

Monday: 4 Miles - After Saturday's run and taking yesterday off, that internal struggle of whether or no a I should run has been playing havoc with my head.  Since my knee seems to get just as tight from sitting around as it does while working out, I hoped that putting a few miles wouldn't do more harm than good.  Taking things relatively easy after lots of foam rolling and stretching, the soreness only developed during the final half mile or so.  I'd call that improvement.

Tuesday: Rest Day

Wednesday: 6 Miles - Following a rest day, I was feeling decently well going into today's workout.  In having an event at school in the evening, I brought my running gear with me so I could squeeze in the run between the work day and when things got rolling at night.  Between the ascents, downhills, and uneven sidewalks, I was hurting by the end.  "Overdoing it" would be an understatement.  I resolved to take the next few days off to get myself back to where I had been on Monday.

Thursday: Rest Day

Friday: Rest Day

Saturday: 8 Miles - Over the past few weeks, our group has been slowly shrinking as each person runs his or her goal race.  At this point, the only people left were those of us taking on Pittsburgh next weekend.  We kept a relatively gentle pace talking strategy for the race as well as just joking around.  Before leaving, a few of us made plans to run the marathon together, since we are shooting for the same goal time.  It will be nice to have the support when the miles get tough.

Sunday: Rest Day

Well, my prediction at the beginning of the week came try.  Most of the time this cycle was spent just trying to keep further damage from occurring.  With only a week to go, my confidence level for hitting my goal had greatly dwindled.  But at this point, there is not much more that can be done than just to do my best - that's all that can be asked.

Happy running!
Sean

Pittsburgh Marathon Training: Week 16

After all those long miles and hard runs, tapering is under way!  Cutting back and recovering is on the agenda for the next three weeks.  I'll also be doing my best to avoid the "taper crazies" of phantom pains and high levels of anxiousness.  Time to let my body do its thing!

Monday: Rest Day

Tuesday: Rest Day

Wednesday: 6 Miles - Knowing that tapering was about recovering in preparation for the big day, I decided to add an additional rest day before starting this week's cycle.  My knee was still feeling out of sorts and this run did nothing to boost my confidence that the time off had done anything to heal whatever was wrong.  I kept things slow hoping that some movement would stretch out whatever muscles were bunching up.

Thursday: 5 Miles - I felt no better or worse after yesterday's run so off I went to Shoes and Brews.  Running with other definitely helped keep my mind off the nagging tenderness in my knee.  However,  I'm now wondering if I should have set today as another rest day following more of an alternating pattern until my legs were back to normal.

Friday: Rest Day

Saturday: 12 Miles - Considering the trend from earlier in the week, I wasn't sure how today's long run would turn out.  Spending extra time stretching all the different muscles in my left leg, I did pretty well at keeping a decent pace without too much pain.  It was only in the last mile that my knee locked up making me feel like I was limping more than running.  Once we got back to the store, I worked on loosening things up again, which went a long way toward mitigating the discomfort.

Sunday: Rest Day

Looking back, I spent more of this week resting than running.  I have been spending all day reminding myself that that's okay.  The important miles are in and now it's about getting to 100% for May 7th.  Over the next two weeks, I'll let me body dictate my running schedule and have faith that all will turn out well.  That's all I can do, so no point worrying otherwise.

Happy running!
Sean

Pittsburgh Marathon Training: Week 15

I always imagine marathon training to be like an awkwardly shaped mountain - it keeps building to the summit and then drops off.  Well, this week we have reached the pinnacle.  I know that, once I survive this cycle workouts, everything will be downhill afterward.

Monday: 5 Miles - Today was definitely one of those times when I was grateful for the gift of running.  Just letting my body set the pace, I trotted along enjoying the amazing sunshine and cool breeze.  I even pushed myself a little up the hills feeling the burn in my core.  This is going to be a good week.

Tuesday: Rest Day

Wednesday: 10 Miles - Picking up the peanut from here babysitter early, we headed to the park for an easy stroller run.  About halfway through the workout, the wife met up with us so I could do the hand-off and finish the workout solo.  However, to my surprise, these last five miles seemed harder than for the first, since my body was accustomed to pushing the little one along.  When you get into the rhythm, changes become much harder to adjust to.

Thursday: 5 Miles - Like Monday, I felt like I was gliding along over these miles.  The ease of last week seems to still be paying off up to this point.  I'm hoping that, if tapering works this well, I'll be feeling strong come race morning.

Friday: Rest Day

Saturday: 20 Miles - I'm still in disbelieve that today was the peak distance of peak week.  Like a decent contingent of runners who live in the 'burgh, I took advantage of the course preview run hosted by Steel City Road Runners.  Meeting up with some of my Up-N-Running group members, we set out through the city of bridges to help prepare ourselves for May 7th.  And by set out, I mean we ran about a block then were stopped at a light...then ran a block and stopped at another light...then ran a block and stopped at another light.  You get the idea.  I was reminded why I much prefer country running than doing miles in the city.  Eventually, after making it out of downtown, we were able to cruise along.  We kept a pretty decent pace, when not stopped at the various intersections or attempting to figure out which way to turn (none of us had grabbed maps and we were in between page groups!).  And if nothing else, we now have a better idea of the route with all the horror stories put into perspective.

Sunday: 10 Miles Pace -  With tired legs, I set out on the run today knowing that it was all about hitting the my goal pace.  Like the past several workouts of this type, I set out to negative split the second half to condition myself to start out slow and kick it in at the end.  While still ending up slightly faster overall than intended, I achieved what I set out to accomplish.  I then promptly went and took an hour long nap.

By the end of this week, I was exhausted.  The reserves of energy I had at the beginning were burned up and then some.  My body is making itself heard that I may have pushed too hard too many times by my left knee developing a odd tightness/soreness.  Beginning Week 16 with a rest day is a given, since it will all be tapering from here on out.

Happy running!
Sean

Pittsburgh Marathon Training: Week 14

After a fairly decent high mileage week, part of me just wanted to keep going at that level of intensity.  Alas, this cycle was once again about cutting back to allow for the necessary healing and repair.  Maybe I'll just look at this week as a practice in patience.

Monday: 5 Miles - For some reason unbeknownst to me, I was just buzzing right through today's miles.  Where I normally follow more of a progression type of run, this workout seemed to be about hitting that peak pace right from the beginning.  After having spent the two previous days running a fairly speedy 30 miles, I was surprised by how strong my legs felt.

Tuesday: Rest Day

Wednesday: 6 Miles - For how good Monday went, today was a polar opposite.  I just couldn't move with any sort of rhythm.  Instead of getting discouraged, I accepted that this pace was just what my body needed.  I also took the chance to explore the progress of a nearby closed road hoping that the construction on it was ahead of schedule.  No such luck....

Thursday: 5 Miles - With a day full of torrential downpours, I was anxious if "Shoes and Brews" would be cancelled.  As was hoped for, everything cleared up by the time the evening run rolled around.  And unlike yesterday, my speed seemed to have returned.  Maybe it's just some mini-taper crazies kicking in?

Friday: Rest Day

Saturday: 12 Miles - I was informed at the beginning of the group run today that my job was to keep us going at a gentle pace.  Totally failed at that one!  While we weren't necessarily going full throttle, the pace was edging outside of the recommendations for long runs (30-90 seconds slower than race pace).  I blame it all on the good conversation that distracted me from my watch data.

Sunday: 6 Miles - Yeah...so about that pace.  I think my legs were itching for some speed after a week of lower mileage and less intensity.  There was a little voice in the back of my head reminding me that next week would be another hard cycle.  I promptly ignored it, for better or worse.

This week proved to be a mixed bag of ups and down, with the former way outweighing the latter.  With only four weeks to go, I'm thinking that that is a good sign.  To affirm this race readiness, I'll get a better feel by participating in the course preview next weekend.  Anything I can do to build confidence can only help.

Happy running!
Sean

Pittsburgh Marathon Training: Week 13

Round two of peak week is under way!  Once again hitting 50 miles, I'll be conditioning my body with lots of time on my feet.  I'll also be wrapping things up in the end with another marathon pace run to help gauge my readiness.

Monday: 6 Miles - In staying after school for a meeting, I decided to let today be a "neighborhood exploration" type of run.  One problem: I miscalculated how far I had traveled from my starting point.  Not going to lie, there was a little part of me that figured this would happen. Whelp, guess one extra mile won't hurt in the larger scheme of things!

Tuesday: Rest Day

Wednesday: 10 Miles - Due to my wife having a meeting after work, today resulted in a daddy-daughter bonding run.  Being able to share with the peanut something that I love does mean a lot to me and she doesn't seem to mind spending time in the stroller looking at the people, nature, sky, everything.  I imagine that many runs this summer will be with my favorite running buddy.

Thursday: 5 Miles - After pushing a stroller for so long yesterday, the miles today felt fairly easy as I joined up for "Shoes and Brews" again.  The crowd had grown since last week as word spread of what our group was doing.  People of all ability levels and running backgrounds joined us reflecting in a great way the diversity of the running community.

Friday: Rest Day

Saturday: 20 Miles - In usual Pittsburgh fashion, the weather had somehow shifted from warm and clear skies to dreary grey and cold rain in a matter of 48 hours.  This was of course just in time for the long run.  The original plan had been to follow the same trail as two weeks ago, but, alas, a rain storm that night before flooded major portions of the path.  As a Plan B and after hearing from one of the other running group members, I headed to the same park as Wednesday planning to work on the mental side of running in knowing that four monotonous loops awaited me.  Maybe it was this negative attitude that made my legs feel so sluggish as I started out.  However, at mile 6 I was joined by one of my running group mates who just so happened to have 14 miles on his training plan for the day.  Between the great conversation and pushing each other a little bit, the remainder of the workout felt worlds better.  Amazing how much difference company can made on a run.

Sunday: 10 Miles Pace - Another week, another marathon pace attempt.  In being comfortable running on hill terrain, moving to a flat path creates a challenge in knowing exactly how quickly I'm moving.  By the end of this run, I was down to 7:55/mile, which is five seconds ahead of what I had completed last week.  Hmm.....

At this point, I have no idea what race day will bring when it comes to time goals.  I've been consistently speeding up my pace runs and feeling pretty decent during them.  However, going too fast is what got me into trouble at Akron.  I'll continue to plan on a negative split and see how things go from there.

Happy running!
Sean

Pittsburgh Marathon Training: Week 12

One of the unique characteristics of my training plan is the transition between peak weeks and off weeks.  After having completed the tradition 20 mile long run last week, this set of workouts proved to be a small taper as recovery from the intensity of logging high mileage.  It felt a little odd to be doing so much less, but I'll trust in the plan!

Monday: Rest Day

Tuesday: 5 Miles - I really had to work hard today on reigning myself in.  After having completed the first two miles as a relatively speedy pace, I knew my body wasn't obtaining the recovery intended by this week's structure.  Easing on the gas, I slowed down to something more akin to what would be help me heal up and feel refreshed.

Wednesday: 6 Miles - Well, for how good a I did yesterday at moderating my pace, today it all went out the window.  At one point I was pretty darn close to moving at marathon pace.  Maybe its a sign that I'm ready to cruise in a few weeks?

Thursday: 5.6 Miles - Our running club started up a program that they had implemented last year called "Shoes and Brews."  After going a few easy miles, everyone returns to the store for drinks and socializing.  While I am not the biggest beer drinker, I had the opportunity to meet new people who generally don't join us for the weekend long runs.  My circle of running acquaintances is definitely growing!

Friday: Rest Day

Saturday: 12 Miles - I would have given anything to have today's amazing weather last week when going 20; the perfect conditions almost seemed wasted on such a short distance comparatively.  Hovering at times possibly a tad too fast for this workout, I did my best to ignore all the data from my watch knowing that some runs are just about going out and doing.  I let the socializing dictate the pace for the day.

Sunday: 6 Miles Pace - My occasional level of indecision on things seems to be playing havoc with my goal marathon pace.  Yet again I have revised the plan with the hopes of now going 8:00/mile.  In this run in particular, I found it challenging to go slow enough to maintain my original goal of 8:15/mile.  Though I still plan on negative splitting the race, what I hope to average continues to delve lower each week.

In reflecting on this week, while I didn't mind the lower mileage, it also felt a little odd - not good, not bad, just different.  In next week being another peak week, we'll see if this cut back made impacted how I performed when things got hard again.

Happy running!
Sean

Pittsburgh Marathon Training: Week 11

From last week wearing shorts, I was once again pulling out the long sleeves and running pants for this round of training.  Just when I thought spring had arrived....  Nevertheless, this week was the first of three peak mileage cycles.

Monday: 5 Miles - Apparently thinking warm thoughts doesn't just change the weather.  Layered up, I set out the door letting my body dictate the pace.  Though my last run had been speedwork, today I still felt fresh and my watch readings were proof of that.  Having spent the past several months adapting to the cold seemed to have finally set in.

Tuesday: Rest Day

Wednesday: 10 Miles - I did something today I never thought I would - spent 10 miles running on a treadmill.  This was partially due to the snow storm we were getting but also just laziness on my part since I didn't feel like bundling up to head out.  So with Netflix to keep my attention, I started and just didn't stop until I hit my goal.  I'm pretty sure this is the longest I ever have (or will ever!) last on one of these machines.

Thursday: 5 Miles - When back roads are your normal terrain for running, significant snowfall makes a pretty decent impact on what paths are safe to run.  So once again, I started up the treadmill for yet more miles.  I figure there are way worse things in life.

Friday: Rest Day

Saturday: 20 Miles - To change things up, our running decided to head to a nearby trail to save our legs a little bit of grief from running on asphalt for so long.  While segments of the path were fine, other areas still had a few inches of snow.  It was so bizarre!  Running through these varying terrain changes added another level of difficulty and effort.  By the end, we were all glad to be finished.  

Sunday: 11 Miles - So the plan for today had been 10 miles, but my math skills are not the strongest.  I varied up my route to what I thought we result in the scheduled distance, but it seemed I was at tad off.  Be the time I realized I had gone too far, I decided to just round up to the next mile.  Having an uneven number of my running log just seemed wrong!

One of the challenges I'm finding as I head out on each long run is that I seem to not be taking in enough calories prior to the workout.  Around mile 15 or so, I can feel my stomach growling, which is never a good sign.  Apparently a banana and half a bagel with peanut butter isn't enough to fuel me.  I know I need to find a balance between eating enough to keep my going while not pushing myself overboard to the point of getting sick during the runs.  Good thing there are still 7 weeks til race day.

Happy running!
Sean

Thinking of signing up for the Pittsburgh Marathon?  There's still time!  Use discount code FOX17 to save $10 on either the half or full registration.

Pittsburgh Marathon Training: Week 10

It's marathon hump week!  We have reached the point of single digit weeks left until the Pittsburgh Marathon.  Going forward, most weeks will be high mileage and lots of road pounding until the taper rolls around.

Monday: Rest Day

Tuesday: 4 Miles - Maybe it was the great weather, but this run just seemed to have things click.  I started slow, but by the time I was in the last mile found myself going at a pretty respectable pace.  And the crazy part was, my heart rate didn't spike nor was I feeling overexerted.  Letting my body naturally warm up definitely pays dividends in the long haul.

Wednesday: 9 Miles - To say it was "windy" would be an understatement.  The crazy headwind then switching to tailwind pushed and pulled me in all different directions.  The one smart move I did make was taking a a route that involved hills, since this offered a buffer from the direct gusts.

Thursday: 4 Miles - My legs felt slightly tired today due to the extra intensity yesterday's breezy run caused.  Moving along slowly, I figured the workout today was just about getting the miles in.  I was totally okay with that.

Friday: Rest Day

Saturday: 19 Miles - After today's workout, no hill in Pittsburgh can scare me.  For his birthday, one of the members in our running group lead us on a route of his choosing.  Following one rolling hill after the next, my quads, glutes, and hips were burning by the end.  And it wasn't a bad soreness, but one that affirmed that my body needed this type of run to improve.

Sunday: 9 Miles Pace - Like most other weeks, this last run was all about hitting pace.  For better or for worse, I was having a really hard time going slowly enough to maintain what I had planned on running in May.  The rhythm of my stride had me cruising along nicely without feeling overly exerted or tired.  I may have to reconsider, yet again, what my goal is for the race.

Overall, I feel like training is just flying along.  A little bit of trepidation sinks in when I think about how few weeks there are until May 7th.  At the same time, I know that my body is adapting well and, if all things continue as they have been, will be ready for race day.  We'll know soon enough!

Happy running!
Sean

Thinking of signing up for the Pittsburgh Marathon?  There's still time!  Use discount code FOX17 to save $10 on either the half or full registration.

Pittsburgh Marathon Training: Week 9

Wow is this training cycle going fast!  I'm still having a little bit of trouble believing that I'm halfway already.  And the crazy part is, I have a feeling time will only start moving faster.

Monday: Rest Day

Tuesday: 4 Miles - Cloudy skies and a little bit of wind makes for a decent day for a workout.  Focusing on heart rate, I remained within the 130-140 range shooting for consistency and learn the rhythm of this pace.

Wednesday: 9 Miles - I did it - I ventured onto a new route!  Where I normally turn left, I changed things up and headed right.  While I encountered a few more hills than usual, I felt really good traversing the rolling landscape.  I think I'll be following this route again when I need to go the longer distances.

Thursday: 4 Miles - I tend to do most of my runs as soon as I get home from work, so I can spend the remainder of the evening with the wife and peanut.  Well, today wasn't one of those days.  The majority of my night ended up consisting of laying on the couch with a sleeping child against me.  The workout had to then wait until after bedtime and to the treadmill I went.  It's times like these I'm so glad we made the investment in this machine.

Friday: Rest Day

Saturday: Rest Day

Sunday: 13 Miles Race Pace - In a fitting way, the halfway point of this training cycles involves running a half marathon workout.  All would have been fine if I hadn't spent the previous two days sitting at a conference.  It's like my legs forgot how to run.  The first nine miles or so were just brutal, but by the end I had finally found my stride.  Note to self: sitting is bad.

While the week didn't end on the greatest of confident-boosting notes, it was also a reminder that perseverance pays off in running.  Regardless of how things begin, there is always the opportunity for it to get better.  This optimism will be key to reaching the finish line after 26.2 miles on May 7th.

Happy running!
Sean

Thinking of signing up for the Pittsburgh Marathon?  There's still time!  Use discount code FOX17 to save $10 on either the half or full registration.

Pittsburgh Marathon Training: Week 8

One word describes the intensity of the workouts this week: easy.  No race pace workouts or hard efforts were in sight and I was completely okay with that.  Some weeks during training it needs to just be about the love of the run.

Monday: 4 Miles - Despite the predictions of that famous groundhog, it seemed that spring was ready to make its entrance.  Today's weather was the ideal 55 degrees for a great run and to top it off, the federal holiday meant a day off.  Taking the miles easy, I enjoyed the gift of hitting the pavement on such a perfect day.

Tuesday: Rest Day

Wednesday: 4 Miles - I've been trying my best to continue the practice of running by feel and using my heart rate data to verify that I am, in fact, running easy.  On a day like today, that meant accepting a slower pace compared to Monday, since that was what my body needed.  I have found that I'm recovering from my runs much faster by following this training approach and becoming a stronger believe that to get faster you sometimes need to slow down.

Thursday: 8.5 Miles - Well, the great weather just kept coming.  I was a bit nervous that this would not be the case since there had been rain the forecast, but everything held off until the moment I finished.  And then the heavens opened and I contemplated the need to build an ark.  Dodged that one!

Friday: Rest Day

Saturday: 17 Miles - For the week starting out warm and glorious, it ended on a rather dreary note.  With grey skies and the threat of rain the entire workout, the long run for the week was a chilly one.  We also had a much smaller group than normal, since one of the major winter races was happening this morning.  Nevertheless, I enjoyed the company as well as the miles.

Sunday: 8 Miles - In true Pittsburgh fashion, we had somehow gone from balmy to chilly in a matter of days.  Though the sun was shining, the air was crisp as a definitive reminder that winter hadn't left us just yet.  Not letting this put a damper on my run, I took things easy, especially after the heavy mileage from yesterday.

By the end of this week, I felt really refreshed.  My legs seemed to have a little extra bounce in them that was pleasantly surprising after 40 miles.  Besides the general aches and pains that come with running, everything seems to be moving the right direction for a great race day in May - let's hope that continues!

Happy running!
Sean

Thinking of signing up for the Pittsburgh Marathon?  There's still time!  Use discount code FOX17 to save $10 on either the half or full registration.

Pittsburgh Marathon Training: Week 7

At the end of last week's training cycle, I felt just plain exhausted.  Even with the mini-tapers every few weeks, I couldn't seem to recover enough to feel refreshed.  Well, it would seem that I need to work on my reading skills.  In revisiting the instructions for my training plan, I seemed to have misunderstood the term "cross-training."  If I had taken time to read the fine print and not assumed what was intended (we all know what assuming does!), HIIT workouts would not have been on the docket, but instead some easy walking and stretching.  I was basically adding a sixth day of hard training, when I should have been resting up and healing.  Lesson learned!  I have a feeling this week will go much better.

Monday: 4 Miles - As part of my commitment to taking my easy days a little easier, I set a goal of not letting my heart rate exceed 140 beats per minute (bpm).  While this task becomes slightly tricky when hills are involved, I was able to perform it with a decent amount of success.  Even better, my legs felt fresh and ready to tackle the remaining miles for the week.

Tuesday: Rest Day

Wednesday: 8 Miles - Reigning in the pace for four miles was fairly manageable, but accomplishing the task over twice the distance requires a special level of discipline.  Going into this workout, I knew that I had to accept the fact that the run would take me longer that I had become accustomed to.  I had to also practice ignoring the pace/mile numerals.  While the bpm rose slightly above the goal due to the hills, the vast majority of the run remained on the mark.

Thursday: 4 Miles - For how challenging it can be to maintain a particular heart rate during road runs, the treadmill amazingly simplifies the process.  Once I determined what pace I needed to hold to stay below 140, I just settled in for the long haul.  All that said, in exchange for the ease of meeting my bpm goal, there was a good bit of monotony just moving at the same speed the entire time.

Friday: Rest Day

Saturday: 16 Miles - With each week, the long run wins hands-down as my favorite workout; today was not exception,  Even with making a wrong turn leading to a little more hill work than intended, these miles just flew by.  And as always, I got the opportunity learn a little more about another member of the running group.

Sunday: 8 Miles - On occasion, the adventurous spirit strikes me and I try out a new trail or park.  With the weather being absolutely gorgeous, I headed to a nearby rail-trail that was mentioned yesterday during the group run.  To my excited surprise, this path managed to combine both a flat terrain and scenic views.  I was able to do really well keeping marathon pace while taking in the sights and sounds.  I will definitely be revisiting this path soon!

Between slowing the pace of my weekly runs and performing the correct type of cross-training, I feel significantly better.  My body knew I was being stupid and all it took was listening to it to get things back on track.  Going into this next week of training, I'm feel that I have a better handle on what I need to be doing so I'm ready for May 7th as it quickly approaches.

Happy running!
Sean

Thinking of signing up for the Pittsburgh Marathon?  There's still time!  Use discount code FOX17 to save $10 on either the half or full registration.

Pittsburgh Marathon Training: Week 6

As a whole, the workouts this week went well, though not necessarily according to plan.  I found myself having to shuffle around distances and days as well as incorporating some unique methods so I could accomplish the necessary miles.

Monday: 3 Miles - Looking outside, the weather today was definitely not the traditional snowy/rainy/cold February day we're use to.  Instead, the sun was shining and the temperature was just right for a good workout.  And while I would love to say I took advantage of this warm day, meetings kept me inside until the sun set.  The treadmill and I, once more, spent quality time together as we tackled these miles.

Tuesday: Rest Day

Wednesday: 3 Miles - According to my training plan, today's run should have been 7 miles.  Well, as you can see, that is not exactly what happened.  The wife had some obligations at work tonight making for a daddy-daughter evening at home.  The original plan was to head to a nearby park with the jogging stroller, since the weather earlier in the day was decent.  However, by the time I picked up the little one and reached home, the cold winds had picked up and the drizzle began.  There went that idea!  As a back-up, I figured I could get in the miles while the peanut was taking her afternoon nap.  After several attempts to put her in her crib, it became extremely apparent that someone just needed an evening of snuggles.  Before heading to bed, I was able to get in a few quality miles.

Thursday: 7 Miles - Woke up this morning to a mixed bag of mounts of fresh snow (boo!) and a school cancellation notification (surprise!).  What followed was one of those days where things just worked - a big contrast from the night before.  Since I was going to be home, there was no point in sending the little one to daycare.  The morning was full of adorable giggles and smiles that I wouldn't trade for the world.  Once the yawning and eye-rubbing started, nap time and my workout concurrently commenced.  I was able to warm up and get about a mile in before the peanut woke up.  Knowing that it usually takes her a bit to shift gears from grogginess to giggles, I moved her from crib to rocking chair, which I set up right next to the treadmill so she would watch me.  Man was she a trooper!  I was able to get in the full planned distance for the day and stretch with only the slightest bit of restlessness toward the end.  I think this is proof that there's a runner in her!

Friday: HIIT Workout - For cross-training today, and apparently being an absolute glutton for punishment, I revisited the high-intensity workout from last Friday. Though a smidgen easier, every cell in my body still ached when I finished.  I'm really looking forward to when the pay-off rolls around...

Saturday: 10 Miles - One of the aspects that I have loved so much about my group runs is that, for how small our running community is, I find that I run along-side someone different each week.  We get to know each other a little better and there is a connection made that extends beyond just running.  It's amazing how much running opens up even the biggest introverts like myself.

Sunday: 7 Miles - To finish up the week, I was once again tasked with hitting race pace.  What has been making this workout particularly challenging is the hilly terrain along most of the routes I follow.  I've resorted to just having my average pace be my goal rather than each individual mile.  I figure, in a race, its what time the clock reads when you cross the finish line that matters.

As this week of training wrapped up, I could tell my body was taking a beating.  To be honest, the thought of keeping up this intensity for another 12 weeks is a little unnerving.  I may need to revise the training plan so burnout and injury are avoided before its too late.

Happy running!
Sean

Thinking of signing up for the Pittsburgh Marathon?  There's still time!  Use discount code FOX17 to save $10 on either the half or full registration.

Pittsburgh Marathon Training: Week 5

Going into this week, I approached it with an open mind to try new things.  I know there are parts of my training that, setting my ego aside, I need to change.  I have neither mastered the marathon or the training leading up to it meaning I have a lot to still learn about the process.  

Monday: 3 Miles - On occasion, the little one falls asleep in the car between daycare and home allowing the Mrs. and I to both exercise at the same time.  Thus, with the baby monitor in tow, we headed to the basement where the wife started up her workout video while I jumped on the treadmill.  To our surprise, we were both able to finish our workouts before the peanut woke up.  Now if only things ran this smoothly every day.

Tuesday: Rest Day

Wednesday: 7 Miles - One of the most common training tips emphasized within the running community is to take easy runs easy and hard runs hard.  As someone who has fallen into the trap of practiced the complete opposite, I resolved that today's workout would be different.  As I started my run, I let my body dictate the relaxed pace with no concern for the numbers my Garmin was broadcasting.  It was nice to finish the run and not feel like I just attempted a 5K PR.

Thursday: 3 Miles - Maybe because I had taken the previous day so easy, my legs felt fresh for today's miles.  I trotted along enjoying the run following my usual out-and-back.  As I was wrapping up this workout, I began to give thought to what I could do the next day knowing that "cross-training" was on the queue.

Friday: HIIT Workout - After hearing on several podcasts recently about the benefits for runners of performing High Intensity Interval Training (HIIT) workouts, I jumped on the bandwagon for a very eye-opening experience.  While I had heard of some of the exercises like burpees and and high-knees, others completely eluded me and my ability level.  How exactly am I to do a side plank while also extending my arm and leg in order to touch them?!  I'm pretty sure the last time I saw that move was in Cirque du Soleil.  Nevertheless, I'm sure I'll be revisiting this type of cross-training in the weeks to come.

Saturday: 14 Miles - After the disappointment of bailing last week on hitting the roads with Up-N-Running, I was grateful that today was different.  While this was only my second run with the group, one of the things I love about this community is just how organic it feels.  When we set out, we don't separate by pace groups or ability levels; everyone just runs.  When we reach the various aid stations along the route, we regroup before heading on for the next few miles.  This easy atmosphere takes a lot of the pressure out of the workout while adding in a good dose of non-running related conversation.  As always, I'm looking forward to next Saturday already.

Sunday: 7 Miles - We have all done it - set out on a run only to get the "Low Battery" message popping up on the watch face.  Even worse, mine displayed that after the first mile.  Whoops!  Knowing that my watch was about to become nothing more than a piece of jewelry, I resorted to an old runner's trick from the time of antiquity; I ran until I got to where I thought was half way, turned around and headed back.  And you know what, the world didn't end!  Of course, as soon as I got into the house I headed straight for the charging station to prevent such an atrocity from happening again.

With this week being the first in which I legitimately cross-trained, my legs felt worn and tired by the end.  The soreness from the HIIT workout persisted long after I thought it should have faded leading me to believe I either pushed way too hard or this is what true total body training is all about.  I guess I'll know the verdict soon enough.

Happy running!
Sean

Thinking of signing up for the Pittsburgh Marathon?  There's still time!  Use discount code FOX17 to save $10 on either the half or full registration.

Pittsburgh Marathon Training: Week 4

After last week's mini taper, it felt good to get back to the mileage building. At the same time, knowing that every few weeks will repeat this pattern of rest helps reassure me that when race day arrives I will be ready to run strong on fresh legs.

Monday: 3 Miles - With the rain/snow/sleet mix that pummeled anyone daring to venture outside, the treadmill served as my running savior once again.  As a bonus, my wife and little one joined me in the basement so we could catch up on our day and be amused by my daughter's fascination with her father moving but not actually going anywhere.  It's the little things that add joy to life.

Tuesday: Rest Day

Wednesday: 6 Miles - One of my goals for this training cycles is to learn how to run hills, especially down them.  While I have a pretty decent ability to glide up the inclines, I find that going the other way is just one out-of-control loud stomp after another.  Since the route I ran today had some pretty decent grades, I really focused on light, quick steps without letting my legs get away from me.  I'd rate myself at being about 50% successful, with the steeper hills still being a problem.

Thursday: 3 Miles - I've made the decision today that, going forward, if the distance is short enough, I'll default to using the treadmill.  This way, if the peanut wakes up early from her nap, my wife doesn't have to be the only one to get her.  Hitting stop on the console at the sound of the banshee wail and just picking where I left off when the little one goes to bed is an adjustment that I've found comes with being a parent.  Having to take a break like this will in no way be the bane of obtaining a PR.

Friday: 6 Miles - Like last Friday, today's miles were to be completed at race pace.  After a good bit of searching, I found myself checking out the Runner's World Race Time Predictor, which had recently been updated with new algorithms.  After entering my data, it kicked back a number that seemed more reliable, but extremely different than my previous marathon pace: 8:14/mile.  That's almost thirty seconds slower than my last goal!  But, considering how badly I crashed and burned at Akron, I figured going conservative wasn't necessarily a bad thing.  In truth, running at this pace fell within that "uncomfortable but doable" descriptor that every marathon training guide speaks of.  Pending the acquisition of the speed of the Flash (just need lightning, some chemicals, and, you know, the Speed Force), I'll be using this as my goal pace for May.

Saturday: Rest Day

Sunday: 13 Miles - If you remember from last week, I was super excited to be joining up with Up-N-Running for my weekly long runs.  This was the plan until my stomach decided to revolt Friday night.  Even into Saturday, while I didn't necessarily feel sick, I still didn't feel quite like myself.  By today I was finally back to normal enough to get in these miles.  I gave special attention to keeping my pace nice and easy as I got over the disappointment of missing out on the group run figuring there would be many more weeks to partake in the camaraderie.

With the conclusion of this week, the first month of training is coming to a close.  Between the crazy swings in weather to adjusting to training with an infant in the house, the past four weeks have added a good bit of variety to my routine.  And as someone who can be driven to boredom by monotony, I'm going to look at the constant unpredictability as a bonus.

Happy running!
Sean

Thinking of signing up for the Pittsburgh Marathon?  There's still time!  Use discount code FOX17 to save $10 on either the half or full registration.

Pittsburgh Marathon Training: Week 3

After 5 and a half months, I'm beginning to think that the lack of sleep from having a little human in the house is starting to catch up to me.  And if I wasn't entirely convinced of this fact, this week's workouts confirmed it.  I am getting a lot of practice, though, running on tired legs!

Monday: 3 Miles - To put it bluntly, the week didn't start well.  Though I had the day off from work, sleeping in just wasn't in the cards.  When the little one is loving life and all smiles, spending time with her trumps the extra shut-eye.  When I finally hit the road, my legs felt like lead; each step was clumsy as a stomped along the route. The impact that quality sleep has on running became painfully clear.  I was definitely glad that the mileage for the day was so short.

Tuesday: 6 Miles -Even as I began this run, I knew that my legs hadn't fully recovered from the previous day's suffer-fest.  I intentionally slowed myself way down figuring that 6 miles was the same distance whether I was going at 8:45/mile pace or 9:30.  While the ache in my legs was still present, it wasn't unbearable.  I figure things could always be a lot worse.

Wednesday: 3 Miles - It would seem treadmill runs are starting to become a staple in my workout regimen.  In having learned my lesson from the previous week, the iPad made its appearance to keep me distracted for the short distance.  Now if only I could figure out why the distance reported on my treadmill and foot pod is so off from my watch....

Thursday: Cross-training - Many moons ago, I downloaded the Nike+ Training app in the hope it would motivate me to take cross-training seriously.  Well, with slight trepidation at what I was about to get myself in to, I started my first workout that seemed like it would compliment running well.  Wow, am I out of shape!  In having zero upper body strength, any of the exercises that didn't involve my legs were performed with the finesse of a fish out of water.  At the same time, we all have to start somewhere, right?

Friday: 6 Miles - In finally getting around to reading the fine print for my training plan, I realized that the word "pace"appearing next to the Friday workouts meant that these runs were to be done at marathon speed.  In not really having an exact pace in mind yet, I decided to go the route of using last year's race pace.  As I would come to discover, not doing speedwork for several months does make jumping back into it a little challenging.  I think I may revisit some of those time prediction calculators to see if they can offer a better guesstimate as to what I should be running.

Saturday: 8 Miles - Before heading out of my run yesterday, I made a trip to my favorite local running store, Up-N-Running.  I've been going to them for my shoes since I was in high school and I was in desperate need of a new pair.  While I was picking up the newest version of my shoe, the Brooks Ravenna 8, the owner, Ed, invited me to join them the following morning to take part in their group run.  Though a little hesitant, I took the plunge into trying something new...and I loved it!  As the newbie, I was introduced to everyone, which went a long way to making me feel welcome.  Then, once everyone seemed ready, we headed out into amazing weather.  Great conversation made the run even better as the miles glided by.  To top it off, someone had made chocolate chip cookies - what better way to finish a workout?!  I'm thinking this may become my new Saturday routine.

Sunday: Rest Day

I feel like this week has served as a great reminder that while not all endeavors may begin as desired, change for the better is still possible.  I'm really looking forward to hitting the road with Up-N-Running in the coming weeks as the mileage climbs and the heart of training season approaches.

Happy running!
Sean

Pittsburgh Marathon Training: Week 2

With the second week of training for the Pittsburgh Marathon underway, I would say it was "non-traditional."  Each run was a bit different keeping things interesting.

Monday: 3 Miles - Between the baby not being in the best of moods and the roads developing a nice layer of ice, I decided to take my run to the treadmill.  While the workout wasn't terrible, I did realize that listening to a podcast just doesn't serve as a big enough distraction compared to watching a show on the iPad.  What would we do without technology?!

Tuesday: 4.7 Miles - Most people when sick decide to lay low until things get better.  Runners, on the other hand, don't always think clearly in these types of situations.  Setting out on my workout, my stomach wasn't feeling so hot.  And, of course, the pain reached its climax when I was at the farthest point in my run  The remainder of the miles thus became speed work in a mad dash for home.  This was made especially exciting by a number of black ice patches.

Wednesday: 3.3 Miles - I felt much better today even choosing to make up the portion of the previous run I hadn't completed.  The ice had also finished melting lowering the risk of injury to just the occasional speeding car.

Thursday: Rest Day

Friday: 5 Miles - With the sun shining, the chilly weather didn't seem so bad.  I decided to take the miles easy so I could enjoy the elusive vitamin D and keep my heart rate in recovery mode.  I also realized today while looking at my training plan that the next many Friday miles will be at marathon pace - yikes!

Saturday: 11 Miles - I joined up with Steel City Road Runners for the workout prior to the Pittsburgh Marathon Injury Prevention workshop.  Having never run through the Shadyside neighborhood of the city, it was nice to explore somewhere new.  I also got the chance to go past one of my favorite places in the city - Phipps Conservatory.  Even though I couldn't see the flowers, it's always a welcome sight.

Sunday: Rest Day

As I finish up this week of training, the routine is starting to set in.  I'm also being reminded of the sheer amount of food I crave when making my way to 26.2.  It's probably not good that I'm making up the extra calories with chocolate-covered pretzels....

Happy running!
Sean

Pittsburgh Marathon Training: Week 1

The first week of training for the Pittsburgh Marathon has arrived!  Going into the week, I'm actually feeling more confident compared to my past races.  I know that my base is pretty solid setting the stage for a good foundation to build on over the next 18 weeks.  Now to just avoid the injury bug....

Monday: 3 Miles - While I would love to say that things got off to a great start in my marathon training, my own laziness sabotaged this run.  Or more specifically, how I concluded my last workout two days prior caused me issues today.  When I either join in a group run or if the weather is just blah, I tend to short-change my post-workout stretching.  What inevitably follows is excruciatingly tight muscles the next time I lace up and hit the road.  I'm pretty sure my different leg muscles were competing with each other for who could be the most knotted and tense; for the record, the shins won.  To atone for breaking one of the basic commandments of running, I did a little extra yoga and foam-rolling to see if I could coax my body into feeling better for my next workout.

Tuesday: 5 Miles - It would seem that the running gods were still miffed with me and thought that some rain would be in order as additional retribution.  The miles ticked by slowly as the steady cold droplets soaked my gloves and any exposed skin.  My coat also somehow kept tapping the lap button on my Garmin making for some bizarre splits (100 feet anyone?).  I figure runs like this are not so much about getting miles on my feet as building the mental toughness to push through the hard times.

Wednesday: 3 Miles - Something odd happens when I run several days in a row - my runs get better!  Though I would expect tired legs to plague workouts that are several days removed from the last rest day, I instead feel limber and energized.  These miles today just felt great.  If more of my training runs follow this pattern, it's going to be a good cycle.

Thursday: Rest Day

Friday: 5 Miles - Up until today, the weather has been unseasonably warm.  Now, it's not as amazing as last year when I was wearing a shirt and shorts for my Christmas Day run, but it's not too far removed from that.  So in order to make up for the decent temps, a cold front decided to pay a visit but was nice enough to at least provide some sunshine.  So bundled up, I ventured into the frozen frontier (okay, it wasn't that bad) knowing the reality that more of my runs than not would probably be in these conditions.

Saturday: 10 Miles - Along with my friend Mike, I decided to do my long run for the week at the Pittsburgh Marathon Training Kick-off, where I would do 8 miles with the group and then my two additional afterward.  While the weather was even colder than the day before, the appeal to get free stuff and explore the city on a quiet Saturday morning was just too good to pass by.  After giving some thought to it, I decided to join up with the 9:00/mile pace group in knowing the chilliness would slow my down.  For the first four miles, we trotted along with the occasional quick-stepping over icy patches.  As we looped back past the Steel City Road Runners Garage, I noticed that the 8:30/mile group was getting ready to head back out after taking a short break.  Feeling warmed up and ready for a little more speed, I jumped into this new pace.  It definitely hit the spot for what my legs were craving!  I finished the workout strong ready for more great Saturday long runs.

Sunday: Rest Day

While the week may not have started in the way I would have liked, I'd say it concluded pretty well.  And as I make my way through the workouts ahead, I'm going to try my best to be grateful for the miles regardless of how they turn out.  I'm hoping this attitude helps me to keep things in perspective and remember that I don't hit the pavement for the PR or medal, but the love of the run.

Happy running!
Sean

Thinking of signing up for the Pittsburgh Marathon?  Use discount code FOX17 to save $10 on either the half or full registration!

Tuesdays on the Run: New Year, New Training Cycle

If you haven't realized by now following the sheer bombardment of New Year tweets and resolution declarations, 2017 has arrived in all its glory.  For some, the start of another year signals renewed commitments to healthier lifestyles.  For others, January marks the opportunity to leave the past in the past and begin anew.  And for the crazy ones of us out there, this first week of the new year commemorates the beginning of spring marathon training - woohoo!

It's hard to believe that in 18 weeks I'll be towing the line on Liberty Avenue with 26.2 miles ahead of me.  Back when I signed up for the Pittsburgh Marathon in August, the experience felt so far in the future.  But, as each week ticked by, the excitement for this new adventure mounted.  I knew with each workout I was building a solid base that would have me in the right place when training began.  That's not to say I didn't hatch many a Pokemon during my runs...

Now, while I enjoyed running just for the love of it these past few weeks, I do feel more comfortable with training plans.  They give exact instructions and structure to each workout speaking to my organization-loving inner teacher.  The challenge I always find, though, is determining what of the plethora of available plans fits my goals/ability-level/flexibility/propensity to avoid speed work/etc.  While I would love to have a coach, the budget with the wee one in the house just won't allow it.  I also don't have enough experience and knowledge-base to design my own plan (but may try some day).  Up to this point, I have tried both Nike and Runner's World for plans having found both to possess strengths as well as shortcomings.  Wanting something new, I scoured the webpages of my running club (Steel City Road Runners) for its guidance.  Lo and behold, I was pointed in the direction of Hal Hidgon, whose plans I had heard of but never investigated.  After doing a short comparison between his novice and intermediate plans, I found the latter to be more in line with my base and experience.  I saved the link to the Intermediate 2 page knowing I'd be revisiting it many times over the next several weeks.

And so it begins!  Over the next 18 weeks, I'll be posting my progress so you can follow along for the trials and tribulations of marathon training.  Many lessons will be learned, including a few more than once.  By writing the outcome of each workout, I'm hoping to form the habit of reflecting on my runs and get a little more out of the training than just sore legs.  With that, it's time to buckle down and get ready for the fun.

Happy running!
Sean

Thinking of signing up for the Pittsburgh Marathon?  Use discount code FOX17 to save $10 on either the half or full registration!

I'm joining Patty, Erika, and Marcia for this week's Tuesdays on the Run.