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.