Double Up Your Runs When You Need to Double Down Your Training

The past two mornings I've had a hard time waking up.  So here I am less than 2 months from my marathon running 15 minutes this morning. That ain't gonna cut it!  Time to double up!

I don't usually enjoy doing 2 runs a day.  One quality 40 minute run is better than a 15 minute and a 25 minute run in my opinion.  But ya gotta do what ya gotta do.

I'm already feeling vulnerable in my training because I've been in a 4 week training tailspin due to illness.  So I need to do whatever it takes to make one last ditch mileage buildup before tapering off for the marathon starting in a month.

Today we welcomed the first rainstorm of the Fall here in Ventura County.  What a pleasure to see the rain out there.  Last night there was a very light rain that made my 2nd run of the day quite pleasant.  It was a solid 2nd run that made me feel good physically and emotionally. Yes, although I almost fell asleep at 8 pm reading my 4 year old to sleep, I was able to drag myself out and run again!

Second runs build mental toughness. It ain't easy lacing up those shoes at night in the dark. But doing so builds up that "I can do it" attitude that marathoners need to meet their goals.

Note:  Do be particularly careful running at night.  Always run facing traffic. Wear a reflective vest.  Run in familiar areas, preferably well lighted.  Running in the dark increases the possibility of stepping on things you don't want to step on.

Slowing Things Down as We Age

Before I get to the main topic, my mileage last week (week 20 of my training for the Santa Barbara Marathon) was 48 with a long run of 13.1 miles in a half marathon race.  I've been hoping to achieve 60 miles in a week at some point but this week also looks to be on the light side.

On the topic of mileage and training hard as my age advances, I came across another interesting article in a recent Wall Street Journal.  The article, "Older, Wiser, Slower" touches on this issue of training too hard as we age...something I find myself constantly struggling with.

Just 10 years ago I was running 70, 80, 90 miles per week in my marathon training.  I was in my mid-30s, single, no kids and in my distance running prime. 

Today I can barely contemplate running those kind of miles, as my life has changed and time is so scarce.  But on top of that and maybe more importantly, my body has aged and can only take so much hard core training and competition.

I ran 5 or 6 marathons in the 2:35 to 2:40 range in the mid to late 1990s. Today that seems impossible because not only do I not have time to train that hard (nor the time to recover from such training), but my body just won't let me do it!  I'm constantly battling and re-battling injuries, new and old.

So the article basically tells us we have to acknowledge our limitations as we age and literally slow down or risk really hurting ourselves.  Overuse injuries, lack of rest and stressing ourselves out about our training can kill us! 

Type A runners can do a number on themselves attempting to compete at a fanatical level year in, year out and can lead to either complete burnout (and abandoning exercise altogether) or doubling up our training in pursuit of the past.

I am a member of the Conejo Track Club, which is a local group of runners, the majority of which are in their 50s, 60s and beyond (I ain't quite there yet). It is motivational and encouraging to see this wonderful group of runners and friends continue to stay active through the years.  Their times slow down, many stop running but continue with walking long distances and others move on to other forms of exercise...cycling, skiing, hiking, etc.

Take a lesson from these aging athletes.  Slowing down as you age is a natural progression that allows you to stay in the game. 

Tuning Up For a Marathon by Running a Half Marathon

Yesterday I ran the Point Mugu Half Marathon* at Naval Base Ventura County. After 20 weeks of training, mostly mileage buildup and long runs, it was good timing to gauge my marathon fitness level by running a half marathon.

Now it wouldn't be prudent to run the half marathon within a month of the marathon date. Since the Santa Barbara Marathon is on December 6th, that wasn't an issue.

The marathon is the "main event" in my training schedule, so I didn't treat yesterday's half marathon too seriously.  If I had, I would have tapered off my mileage for the event to gear up for a top performance.  For a full-blown competitive half marathon performance I might taper off the mileage for a week.  For yesterday's race, I ran light (only 4 miles) the day before the race.

Running a half marathon as a training run provides the opportunity to practice the important skill of taking in fluids on the run.  The art of grabbing a cup of water/sports drink from a volunteer and drinking its contents, is a good one to practice.  I hate stopping during the middle of a race.  It ruins my momentum. So it is important to know how to grab that cup and down it efficiently.

In this race, there were 6 or 7 water stops. I grabbed liquid at all of the stops except the final one (which was only a mile or so from the end of the race).  Each stand had both water and Gatorade.  I was running alone pretty much the entire race, so as I approached the stop, I yelled out " Do you have Gatorade?" This triggered the Seabee volunteer to have a cup ready for me.  Worked fine for me.

The approach that I use to consuming the liquid is to squeese the top of the cup, turn it sideways, and pour it in.  Makes it much easier to drink "on the run."

OK, so back to the race itself.  I'm happy to report that I finished in 3rd place overall in 1 hour, 23 minutes, 53 seconds.  Not a bad showing for the race, particularly given I have done no form of "speed work" on a track or otherwise. 

The "rule of thumb" I've been using for years is, assuming you do adequate long runs, take your half marathon time and multiply by 2.1 to get your full marathon approximate fitness level.  For yesterday's performance, I take 64 (rounded up) minutes x 2.1 = 176.4 minutes = 2 hours, 56 minutes, 24 seconds (.4 minutes x 60 seconds = 24 seconds).

So, all else equal, yesterday's half marathon performance indicates I have the ability to run a sub 3-hour marathon.

Another rule of thumb for estimating marathon time is to take your 10K time and multiply by 4.7. So if you can run a 10K in 45 minutes, assuming you've done your marathon (e.g. long run) training, in theory you are fit to run a 3 1/2 hour marathon.

These are just rules of thumb, but they have always worked pretty well for me. It is also fun to work backwards based on your desired marathon time.  If you're looking to run a 4 hour marathon, divide 240 minutes by 4.7 to determine a 51 minute 10K should get you close to that goal.

That said, I'll we doing 3 or 4 5K and 10K races in these final 11 weeks pre-marathon, interspersed with 2 to 3 more long runs.

* The Point Mugu Half Marathon course has its pros and cons.  Race was completely flat as the entire course is within 1/4 mile of the Pacific Ocean.   Very low key race with less than 100 competitors.  Most of course is nowhere near cars and traffic!  Miles 5 through 9.5 (approximate) were directly adjacent to the ocean!  Race entry fees were extremely low.  Within a minute after the start of the race we were blessed with a live performance of the National Anthem by a Naval band. Well organized, well marked course. And, the entire race was under overcast skies, which was quite nice!

The cons I suppose were that other than close proximity to the ocean, the course is a bit lacking in terms of scenery (in fact, it was quite swampy and smelly over a few sections of the course). Around mile 7 or 8 I heard some target practice going on, which had the unintended effect of pushing my pace to get outta there!

Cloud Cover, In-N-Out Burger and 12 Weeks Until Marathon

Logistics and luck are the recurring themes in my quest for a marathon comeback. In fact, the 2 Ls have been key factors in most all of my prior 2 dozen marathons.  The difference between the two is that Logistics I have some (but not TOTAL) control over. Luck, well, is just that.  Some say you create your own luck by doing the right things at the right time, but that's debatable.

For example, today was my longest planned run to date (and I did do it...more on that later). Logistically I had it all nailed down. All my stuff was ready, bottles filled, hat, sunscreen, watch, bandaids, socks, gels, etc. all in their places.  Got to bed at a "decent" hour.

No alarm planned. I decided to let my internal alarm clock wake me up at 6 a.m. I was up at 6:30 a.m. Not too far off. Since I'm training alone, there's no planned start time to my runs. I got up, ready, and here comes my 3 11/12ths year old down the stairs. Uh oh, in the interest of maintaining my marriage, I got the little guy settled, TV on, breakfast ready, toys and games out. But now we're talking a 7 a.m. start for a 2 1/2 hour planned run. A slight curveball had been thrown at my logistics and planning, but I took it in stride without too much impact. Good logistics, bad luck, good outcome.

Last night I succombed to my kids' request and we drove through In-N-Out Burger for dinner (well, ok, they didn't have much arm twisting to do).  The kids had their standard Meat/Cheese/Bun while I ordered a hamburger with everything, including grilled onions. In so doing, I was veering away from my last positive experience of consuming a plain cheeseburger the night before a long run.  As I was downing the burger on the ride home*, I noticed the onions tasted like they had been sitting on the grill for awhile, somewhat (and uncharacteristically) yucky, but not enough to stop the inhalation as I drove.

So of course this morning my bad decision to eat something that didn't quite taste right caused some gastric distraction.  But thanks to good logistical planning this morning's "In-N-Out" performance did not significantly impact my long run. Bad logistics last night, bad luck, good logistics today, no harm no foul.  That's what a training run's all about.

So on to the run itself. Aside from the multiple pit stops, it was even better than last week's great run. Yet another run to PCH from Newbury Park via Sycamore Canyon, turning left onto PCH until my watch hit 1 hour, 17 minutes, then turned back to finish in 2 hours, 36 minutes. Nearly even splits, even with the severe uphill finish.  Started nice, easy and slow, and finished solidly, with little soreness.

An example of good luck today...CLOUD COVER the entire run!  A distance runner's dream! The weather was only mid-60s the entire run and that made it quite enjoyable to not have to deal with heat for once! And yet again I caught several beautiful deer on my descent to the ocean...they seemed to enjoy watching me huffing and puffing as they nibbled their breakfast.

So my mileage estimate for the day is 21.5 miles and for the week was 57 miles. With exactly 12 weeks until the Santa Barbara Marathon, I'm 100% confident that my body is ready for the 26.2 mile distance. The key now is to get a couple more 20 milers in but also to start tuning up my speed a bit now that I know the distance is a non-issue. To that end, my plan is to run the Point Mugu Half Marathon next Saturday, Thousand Oaks Alliance for the Arts 10K on 9/26, Jason's Race 5K on 10/11, Calabasas Classic 10K on 11/8 and perhaps one more half marathon.

*On a side note, I think it is much more dangerous eating an In-N-Out Burger than driving than holding a cell phone up to my head. Reminded me of this humorous video.

19 Weeks In, 13 Weeks To Go...Less 3 For the Taper

So it was 4 1/2 months ago when I first committed to running the Inaugural Santa Barbara International Marathon.  April 27th to be exact, about 7 1/2 months prior to the marathon.  Normally 5 or 6 months of preparation is adequate for a decent marathon performance but because my training has been inconsistent and marred by injuries in recent years, I gave myself some extra time.

Boy am I glad I did. While (knock on wood) today I feel perfectly fine, I've dealt with plenty of setbacks these first 19 weeks of training...sore toe, sore knee, debillitating back spasm, sore throat, cold, fever, you name it.  But I'm back and feeling good once again!

Last week I ran a total of 51 miles, with a long run of 18 on Sunday morning.

Weekly training has gone like this:

Week 1 (4/27-5/3): 38 miles (6.5 long run)

Week 2 (5/4-5/10): 35 (8 long)

Week 3 (5/11-5/17): 46 (9 long)

Week 4 (5/18-5/24): 42 (8.5 long)

Week 5 (5/25-5/31): 43 (10.5 long)

Week 6 (6/1-6/7): 40 (ran a 10K race)

Week 7 (6/8-6/14): 30 (sick/flu)

Week 8 (6/15-6/21): 41 (10.5 long)

Week 9 (6/22-6/28): 47 (12.5 long)

Week 10 (6/29-7/5): 50 (11 long)

Week 11 (7/6-7/12): 51 (15 long)

Week 12 (7/13-7/19): 57 (19.4 long)

Week 13 (7/20-7/26): 57 (21 long)

Week 14 (7/27-8/2): 25 (vacation week)

Week 15 (8/3-8/9): 34 (back spasm on 8/7)

Week 16 (8/10-8/16): 38 (ran with back brace)

Week 17 (8/17-8/23): 50 (15.5 long, hilly trail run)

Week 18 (8/24-8/30): 41 (hot weather/smoke, 7 long)

Week 19 (8/31-9/6) 51 (18 long)

So what's next?  The last 3 weeks of training pre-marathon are tapering time.  That leaves 10 weeks of "real" training.  I need to get 2 or 3 20 milers in the bag to feel comfortable.  With that I'll seek to push into the 60+ mile per week range if I can (which if I blog a bit less I'll get to bed earlier I'll have more time to run in the a.m....).

I also need to do some local races to "tune up" a bit and gauge my fitness level.  First up is the Pt Mugu Half Marathon on September 19th.  There are a number of fun 5K/10K events coming up too. When I run a race in preparation for a marathon, I don't take it too seriously.  The main goal is the marathon.  But it still feels good to race and stimulate the few fast twitch fibers left in this old long distance runner's body.

Slow But Steady Wins the Race to Complete a Marathon

Today's run was my best long run since starting up training for the Santa Barbara Marathon 4 months ago. An 18 mile out and back down Sycamore Canyon to PCH, the good ole' Turf to Surf run.  Today's total run time was 2 hours, 25 minutes; 1:09 to PCH and 1:16 on the turnaround...not a bad "split" given return trip has much more uphill (and heat).

As readers of this blog may know, I've had one injury after another over the months, but have battled back from each one.  Most of the injuries have been minor irritants. The most debilitating problem was a lower back spasm that took me away from solid training for 2 to 3 weeks. But that problem is gone, thanks to a great Camarillo based chiropractor.

My biggest concern today was, how would my body react to running long again. Although I did run 15 miles 2 weeks ago, I wondered, would it feel like I'm starting from scratch today?  That's a feeling many runners have after taking a break.  How will our bodies react?

The good thing is, our bodies have "muscle memory" - those long runs 2 months ago may feel irrelevant from a mental standpoint, but somehow the Bank of You the Runner has logged those miles in an account. While your legs and lungs don't pay interest on those miles, they treat them as if they were FDIC insured.

So stepping back for a sec, last night I was determined to get to bed by 11 p.m. and wake up, without alarm, at 6 a.m. One thing led to another and I was in bed by 12:15 a.m. I awoke at 7:15 a.m., but within minutes was fixing my 3 year old breakfast (scoring brownie points with my still sleeping wife)...then minutes later his brother was up and before I know it, I'm not out the door until 7:40 a.m.  A bit behind schedule.  I'd prefer to have run much earlier, but hey, no big deal. Weather was somewhat cooler today too.

In preparation for the run, I loaded up my Nathan waistpak with 2 bottles of water, 2 bottles of Orange Gatorade and 3 GU packets (Vanilla, Chocolate and Banana). I wore a hat, glasses, sunscreen, slathered up the toes with petroleum jelly (as usual, no blisters for me!).

I'm fortunate to live in close proximity to Sycamore Canyon in Newbury Park. Where else can you do a serene, largely shaded, 8 to 10 mile run to the Pacific Ocean, with multiple places for pit stops/water, half paved, half well kept fire roads, WITHOUT cars to deal with!?  There are plenty of cyclists in Sycamore Canyon and they often fly by on the downhills, but are very courteous. Added bonus is the wildlife...deer, coyotes, bunnies and other attractions.

Today's goal was to run at a moderate, steady, conversational pace (though I'd be talking to myself as I was running alone).  Taking in fluids at roughly 10 minute intervals, I felt perfectly fine when I reached PCH and said hello to the Pacific. The return trip immediately felt 10 degrees warmer to me, as the sun peaked out from behind the mountains. But I continued on, neither slowing down, nor speeding up.

It is rare for me, one who speaketh his mind, to end a long run admitting I'm feeling GREAT, but as I approached and started up the 800 foot humbling, grinding asphalt ascent into civilization, I realized I felt just fine. Hot and tired, but in a good way.  In fact, I DID feel great! Both physically and mentally!

And to think just one week ago I was depressed!

Running is an Antidote for Depression

Last week was kind of a downer week for me with a total of 41 miles and no long runs. I was a bit sore after my Bulldog 25K run on August 22nd but felt recovered by the 25th.  My goal was to run long on a weekend morning. But with temperatures soaring into the 100s and with smoke from the Station Fire in Angeles National Forest being felt in Ventura County, I just couldn't muster up more than a 5 mile run on the gym treadmill.

Wildfires depress me, especially when I'm training for a marathon.  Extreme heat ain't real fun either.  And I really HATE running on treadmills...though I did happen to start my Saturday treadmill run while the late Senator Ted Kennedy's funeral was on TV...it was sad yet uplifting watching the closed caption eulogies...making this particular treadmill run one of my more memorable ones.

Sunday was also hot, and I was tired, just plain tired and cranky. The kids were getting on my nerves. I drove to the gym for another dreadful, slow 5 miler treadmill run. I can't seem to run more than 45 minutes on a treadmill.  Feels like torture to me.

So we're into Monday now and I'm even more tired, sick of the heat, don't like the smoke, kind of just generally bummed out about this huge fire, how 2 firefighters died on duty yesterday, how I grew up in the La Crescenta area near the fire and generally speaking I'd like to just go back to bed!  What else? The stock market was down today, the house is a mess, the grass is turning brown, the water bill is sky high, Tootsie Roll stuck in the carpet...the depression list grows on.  Oh, and I didn't run this morning as I normally do.

So tonight, for the first time since Friday, I ran outside, on the roads.  I felt like a 95 year old slug.  My legs were wooden.  I ran slowly, like I did on the treadmill. It was still 80 degrees outside at 7 pm. But as I ran and all these negative, pessimistic thoughts buzzed through my head, it dawned on me...I've been there before.

I've come back from injuries, tiredness, heatwaves, soreness, family emergencies, natural disasters, acts of war.  This was not the first time I felt slow, sluggish, depressed, burnt out, bummed out, lacking control over the world around me.

And the obvious dawned on me.  What I CAN control is what goes through my mind.  I CAN acknowledge how I feel and REFOCUS the negatives into POSITIVES. And I can realize that life is cyclical, with highs and lows, and that my training and mental outlook will gyrate this way too.

So at 7:45 pm tonight, at the end of the run, my mental state had reshuffled. I still felt like turd with legs.  I was hot, still irritated at my lack of energy. But near the end of this 35 minute run tonight my mindset had changed. Focus on the positive. And remember...these negative feelings are only temporary. I'll be back! (Maybe even tomorrow!)

Run More, Think Less, Eat Chicken Nuggets??

Before I move on to today's topic, how about an update on my training. I ran a total of 50 miles last week on the final road to recovery from the latest in this aging runner's string of injuries. 15.5 of those miles were the Bulldog 25K trail run in Calabasas on Saturday.  Otherwise, darn it, my left big toe once again is sore, probably from the jarring 4,000 feet of downhills on the Bulldog course.  I'll get over it!

For those of you keeping up with this blog, you probably know that while I like to train hard, I don't take training too seriously. What that means is, I don't like to get too caught up in precise training schedules, measuring and writing down every aspect of my runs, watching everything I eat, etc.  Doing so take some of the enjoyment of running and competing away from me. But that's just me.

Or maybe it ain't just me...

Dinner of Champions: Dinosaur Shaped Chicken NuggetsI laughed when I read about the superhuman Usain Bolt's pre-world record shattering 100 meter race meal of chicken nuggets.  I also grinned when I read how nonchalant he is before each race...smiling, joking around, having fun.  But when that gun goes off, he's a lightning "Bolt."

Then I read an article in the August 19th Wall Street Journal about 31 year old Kara Goucher, a top American marathoner who competed in the 5000 and 10000 meters at the Beijing 2008 Summer Olympics. I LOVE the quote "Ms. Goucher has taken all the tactics generated by U.S. running experts...the charts, the mileage recommendations and high-tech motion-sensing computer readouts - and stuffed them in a dumpster."

After decades of "highly structured training" telling runners "how many miles to run on how many days and how quickly to do it" U.S. runners were becoming less and less competitive.

On the other hand, Kenyan and Ethiopian runners shot up the ranks through an aggressive "run first, ask questions later" style.

Goucher takes this approach she "focuses on running hard and fast for as long as it seems right" according to her coach, 3-time New York Marathon winner Alberto Salazar. 

The article also quotes Olympic Marathon Bronze Medalist (and former Agoura High School standout) Deena Kastor "For so long, people...were focused on figuring out the exact science behind setting records. But there is no exact science."

So fellow runners, ponder and weigh the need for precision and analysis in your training versus the simplicity of just GETTING OUT THERE and running!  Listen to your body. If you are feeling good, run hard! Have a plan, but have some flexibility. It may well just pay off as you train for your next race!

I've Recovered From Every Injury I've Ever Had

I managed to run 38 miles with a back brace on last week. These miles were slower than normal but I was happy to be able to train through my injury.  Most of my runs were 6 miles.  No long runs.  My last long run of 20 miles was over 3 weeks ago.

My training peaked over the last half of July and after vacation week and 2 weeks of battling injuries I'm finally feeling like my body is ready to get back into training.  I've seen a chiropractor 4 times since last week and have appointments set for tomorrow and Friday.

There has been a knife-like sore spot in my lower left back. Over the last week I've been waking up with less pain but within an hour of sitting down at the desk the pain comes back. Then I go back to the chiro, get adjusted, and the pain goes away again. He says that it is basically my body's stubborn way of putting up a fight.

As frustrating as this pain has been, I keep in mind that I have recovered from every single injury I've had over the last 17 years of running.  I'll guestimate at least 100 injuries over the years. Gotta keep that in mind!  Ya may feel down and out, but think about everything you've overcome in the past.

With that positive energy in mind, I continue onwards. Yet another "challenge" on the road to the marathon.

While shopping at the new Trader Joe's in Newbury Park the other day, I bumped into one of my runner friends who just happens to be one of the top 50+ runners in Southern California. Coincidentally he also was the recipient of a lower back problem, though in his case it is his entire lower back. We compared back support braces (his was better) and he indicated he cannot even run.  But good ole Dave had just finished an hour long run in the pool, running with foam pool noodles under his arms. Talk about dedication!

On a different note, on Saturday, with my 2 young boys in tow, I visited Future Track Running Center in Agoura before lunch.  It had been awhile since I last visited the store and I was impressed by the well organized array of shoes, clothing, equipment and other must have products.  I know it is possible to find shoes cheaper on the Internet, but its much nicer physically going into a local store, trying on several shoes, feeling their weight, talking to the helpful staff (and they are definitely knowledgeable...I learned some new things) and got instant gratification. Not to mention, they put up with my 3 and 6 year olds running around the store, wreaking havoc.  Patronize your local running shoe store! It is your civic duty as a runner!  Future Track has a very nice supply of running fluid packs, including my favorite Nathan Waistpak, and all types of running energy gels.

Set the Training Bar Low While on Vacation

Last week I took a break from hard training.  While on a 7-day family cruise to the Mexican Carribean, I managed 25 miles of easy running.  This Royal Carribean ship had a running track that was a fifth of a mile long as well as a gym stocked with plenty of treadmills.  So all of my miles came while at sea.  This was a needed break after last Sunday's 20 miler and prior weekly totals of 47, 50, 51, 57 and 57 miles.

Many of my runner friends, particularly the marathoners, are obsessive about their training.  I put myself in that same boat.  We have a hard time backing off the mileage, even when we know it's GOOD for the training to RECOVER!

In fact, I take a look at my weekly totals above and my brain still murmurs..."hey, you were SO CLOSE to reaching 60 miles in one week" and "how am I gonna 'get back' into hard training again?"

But after 16 years of running, 24 marathons, tens of thousands of miles, hundreds of races, injuries, setbacks as well as fun, accomplishments and excitement, I've learned.  Set the bar low while on vacation.

I told myself, my goal is to run a minimum of 20 minutes each day.  Anything over that total is icing on the cake.  It didn't matter how fast or slow I ran those 20 minutes.  They could be on a treadmill or running circles on the deck of the ship. Or even little circles around the dessert bar.

So on Day 1 when I ran only 25 minutes, I felt GOOD about it!  I set the bar so low that it would be easy to exceed my training expectations. 

I could have taken the entire week of like more sane people who completely relax and enjoy their vacations.  But that would be way too mentally damaging for me. Not to mention, staying physically fit on a cruise offering 24/7 food enabled me to EAT my fair share!

Also helping my case was my 5 solid prior weeks of training and 2 solid 19-20 milers.  I had "miles in the bank" so taking it down a notch for a week was no big deal.

So go ahead! Take that vacation, enjoy it and then get back into training with renewed vigor!