Warm weather, pacing, speed, thoughts.

Sometimes one reads and doesnt register the meaning of the words. And I am not talking philosophy here.

We had bought Jeff Galloways book'Marathon' in Dec. and kept reading it off and on. Today I actually understood the meaning(I think!!) of the table with temps and how much each 5degrees brings down our speed. For each 5 degrees above 60degree F, speed drops by 30-40 sec. Which means that today our session of 14.6min mile at 72 degrees could have been at 13.6min mile.

Somewhere else I read that marathon training pace is always a min slower than marathon race pace, i.e. one can run the marathon at a min per mile faster than the LSD buoyed on by the enthusiasm of the crowd etc.

Keeping the above 2 factors in mind I actually might be able to run tha marathon at 12minmile. WOW!!

OK, I am just kidding. I didnt add the increase in speed if I lost 10 pounds by M-day.

No, all this is the result of getting too nervous about the looming M-Day date. ANd I dont know why I am feeling like this now, today was actually a good day and our speed on the shorter runs is increasing slowly.

Lets see, walk tomorrow.

LSD 9 miles

9 miles in 132 min, 14.6minmile.

Started at 4.44AM, still dark, no traffic, temp72degrees with a slight cool breeze. But I think it must have been warmer because I was sweating in no time.
Today had a strategy for once. Decided to R3min/W2min and it worked good for quite some time. Till we came to a big bad hill at 3 miles which we walked up, and then ran more than 10 min but it was all a slow down hill. Did the same route as GB last week, had another hill at 7 miles, which we again walked up. Finished the whole session by 7 AM and the sun wasnt even up today.

Today felt very tired at the end of it, dont know why, because I had hydrated well yesterday and had a good carbohydrate laden dinner. I guess these things happen. But satisfied.

Am dreading the 23 miles next weekend. That might bring me down. Have to psych myself for it, have 6 days to prepare for it.

Day 301 of Marathon Preparation

Actually had meant to write yesterday- day 300, but today is OK too.

301 days of pursuing a goal. 301 days of thinking, planning, agonising, giving up and then taking up again, wondering, writing about this one goal, and its not over yet. That decision will be made on October 19th 2008.

Yesterday was in a different mood, body and mind not wanting to push it. It was a walk only day for me but I had planned on doing fast walk intervals , but just could not do it. Not even the sight of GB running in front of me. So 3.58miles in 65 min. Slow, I know.Then came back and read a great man's thoughts--the gist of which was, that the person who follows their mind cant acheive much in life. That one has to control one's mind which tries to lure one down the easy path. Was too tired to do anything about my mind yesterday, barely cooked dinner and went off to sleep at 9 pm, right after Hilary Clinton gave her talk at the Democratic Convention- where does she get the energy, that fire , that enthusiasm, amazing! I am jealous.

This morning followed the same routine and told myself that I would be faster today, even if by 10 sec. And I guess I was- dont have any fancy gadgets, just my trusty cell phone to tell the time, I reached home at 56 min, and I am happy about that. Next week will try and shave off another min off this distance.

Walk tomorrow, rest, LSD 9 miles on Sat.

Magic mile

OK, so Jeff Galloway is a genius!

I was surfing the web yesterday, all running sites, and went back to the marathon training plans at his site. He has perfected a formula which calculates your projected marathon pace depending on your mile speed at the hardest effort. So one runs a mile at the fastest speed, without puking(his words), and multiply that time by 1.3 to get the marathon pace.

So this morning I ran a mile at my hardest pace- still came out to be 14minmile and so what do u think my marathon pace is?? a very slow 18.2minmile. Which means I will be finishing my marathon in 8 hours. Which means there is no need for me to go to San francisco this October or else they will hand me a broom and ask to sweep after the back of the pack!

So how is J.G a genius? because 18.2 was my pace at the last long distance of 18.6 miles I did. If I had known the formula before I could have just predicted my time for that session as more than 5 hours instead of thinking naively that I could cover 20 miles in 5 hours.

Of course when I did this mile, it was the first mile of the day, and what he is recommending is doing a mile warmup , followed by the magic mile, followed by easy run, so to include this in the shorter LSD. On top of this I had bad shin splints today, dont know why as I have been stretching off and on . Also GB was not there to push me to run a tad bit faster, or to try and walk at 4mph instead of 3.5mph. Not that the absence of any of those factors would have helped me run faster.

So this is where we stand, 50 days before the M-day.
Is there any way we can increase our pace at this point-- I dont know. But hope sustains life, and I am hopeful, or have my head stuck in sand - in denial.

And just for some information- to complete a marathon in 6.5 hours, my magic mile should be run in 11 min. Ha Ha ... ha ha!!

LSD 8miles, strategies, when GB runs!!!

So we did our LSD today, 8.2miles in 117 min, 14.2minmile, I cant go over this enough!

Started at 4.35 AM from my house, nce starry sky, breezy,felt good. Met with GB at the junction and GB was in the mood today to just rock it! She started off with running and walking alternating between the red lights. And she ran faster than normal and walked faster than normal, so that I was lagging behind, huffing and puffing.After 2 miles she wanted to try the r3min/w2min routine so we started that- it was better for me.

Then at 4 miles we reached our first bad hill- 200 ft ascent over half a mile. We walked up this hill and remembered a day approx 6 mnths ago when GB had literally died at the sight of this hill. Today we just walked till the top- it wasnt easy, but we didnt take any breaks and our pace was smooth thru out. Then came aabout a mile of gradual descent which we ran at a good pace. Went down the 2nd hill and after 5 min I turned back because today the DH is on call and I had to be home by 6.30 AM to pack his lunch.

Going back faced the 2nd hill and I again walked at a consistent speed. Finished with running till the house. I honestly thought I had done less than 8 miles today but I was satisfied because I had done 2 hills in these 8 miles . Kept trying to push myself during the last stretch just to get a lesser time.

Came home and after doing the breakfast/lunch stuff, sat with mapmyrun. And was so pleasantly surprised to see I had done 8.2 miles! I mapped it out 3 times and called GB to confirm, which she did. And in a good time. I think she covered more in the last bit to her house, she will log it in.

So I am satisfied today- now in the next 50 days to get the short runs down to a speed of 13.5minmile and the LSD to 14 minmile with hills. Can u believe it - only 50 days left?

Walk tomorrow, 4 miles, will try and include a hill.

Panic Mode!!!

No, it wasn't the meeting at 6 am, it was the constant state of panic I am in nowadays. There is a marathon in 59 days and I still cannot walk 15 miles without wanting to fall over and die!!! The long run last Saturday pushed the panic button. Before that the long runs had been easier (yes, because they were smaller!) and I was getting curious why people thought marathons were tough - last Saturday gave me the answer :(
I wasn't really giving the marathon much thought since it was farrr away, but now, since it's closer, completing it doesnt seem feasible. I have been talking about this continously with NB (not during the runs, I have stopped talking during the runs - we are not strolling in a park, we have a marathon to run :() and then hoping later that she doesnt get scared.
I am in a habit of working on things at the last moment, Yes - not a good habit, but I am really hoping it is not too late this time :(
I went for a run from monday to thursday this week (rest day tomorrow, though I think we shouldnt take it, but guess need to to prevent injuries), tried to control food intake and tried to do Wii Fit for atleast 45 mins everyday. Have to, have to, have to continue with this and slowly increase walking speed to be able to complete the mararthon in 6.5 hours which is slightly less than 15 min mile. Ahhhhhhhhhhhhhhhhhhhhh!!!!!!!!!!!

R/W, Effort!

Did 4.1m in 57-58 min, a 14minmile. WOW! It all boils down to effort and mind over matter and a very motivated GB who made me run all the way and kept pushing even if I lagged behind and made me run even if she trailed behind.
It could also be due to the fact that she had a 6AM meeting to attend.

I simply couldnt believe my time, so I recalculated the distance and asked my husband twice that 4.58 AM to 5.55 AM is 57 min.

I know that 4 miles in 57 min is not great, and we should actually be able to repeat it 6 times now to complete a marathon, but atleast we came out of our comfort zone and did some huffing and puffing.

So, good job GB and NB , keep it up.

On a side note, came home and did some yoga stretches for 15 min and now feel as good as new.All set to start my day as mom,wife,worker bee, friend etc etc etc.

Walking for XT

Today walked 4.22m in 67 min , 15.8minmile, 2 hills.

GB is the major motivational force nowadays. Made me wake up at 4.30 AM for a 5AM start. Nice weather again, 59 degrees, walked the whole way and she insisted on wlking at a 4.0mph. Which we did thruout tho I could barely keep up. The hills slowed us down a bit.

Tomorrow planning a R/W 4 miles again, hoping 14-14.5minmile pace. Having a niggling low back pain on the left side and also the left knee seems loose, as if would give away. Hope its ok by the morning.

Love the AM workouts. Love the fact that am done for the day with regards to exercise by 6.30 AM. But my love is fickle- I forget it by the morning and change over my feelings- to the warm cozy bed. Then I cant seem to leave it till better sense prevails or GB calls.

Better today

R/W at 5 AM, 4.13m in 60 min.

GB went with me, she is the one who pushed us today, not even ready to take the walking breaks. I was still tired from the LSD this saturday, had spent half the day yesterday setting up a pingpong table- why cant the instructions be more clear- all that sitting and bending on the floor and lifting the heavy table.

GB ran almost the whole way, no complaints of tiredness at all, so I am proud of her.Even tho I am sure she too must be having the residual effects of that LSD.
Overall satisfied today with the whole workout- 14.5minmile. The goal is to be able to do atleast 13.5minmile on the short workout sessions and 14.5 min mile on the LSD. Next 2 weekends the LSD is only 8 and 9 miles, so I am looking forward to those.

The major help today was the weather- breezy and temp of 60 degrees, that really helped. On saturday it had been 72 degrees when we started and climbed upto 85 in 3-4 hours. Of course we cant change anything about the weather temps on marathon day, so grin and bear it.

Just how much conditions on marathon day matter- Deena Kastor had to pull out of the Olympic Womens Marathon with a foot problem- all those years of preparation -poof! I cant even imagine how she must be feeling.

Continue with the morning workouts, school starts tomorrow so it might be a tad bit difficult but life will be easier if I am able to do that.

LSD 18.5m Doubts

Did 18.5m in 5h45min on Sat.

Not a good experience, not even average. Started at 4.45 Am, had to take a restroom break because had started so early, it was very hot and I think we got tired sooner even tho we kept drinking the water. Took a 15 min break at GBs apt to drink water and get a snack. Then she did another 5 miles for a total of 15 and I did 18.64m

Not atall satisfied. Took too long-18minmile, and so tired at the end of it, hurting everywhere.
Very angry with myself. Nobody forced me to start this, and I dont even have to finish it- just put it down as that experience I wanted to have but gave up because it was too hard. Noone has a gun down my throat telling me to do a marathon. But if I want to do it, it has to be a full fledged effort.

Why miss workouts, why eat bad- anyone pushing that 2nd serving of rice down my gullet? Why not wake up at 5 AM to finish the workout because I know I wont be able to do it later. Why miss the XT workouts of yoga nad weights when I know I need a strong core to be able to run better?
Basically why act like an idiot? Who am I doing it for?? Just me. Its only me. So why not put in 100%, heck, even 90% will have me see the finish line.

Really angry today, would kick myself if I could. Lets see how long this frustration lasts. Made worse this morning when read some posts on the prevention site- walkers preparing for a november marathon and can do 10 miles at 13-14min mile. I cant even do a 5K at that pace.Hopping mad.Craazy mad. At me. Have to push myself now. Only 9 weeks left.

Last week vacation

Its the last week already, DH went to work today after 2 weeks vacation, kids go next tuesday. I had been taking it easy in terms of the morning routine, now its back to the usual stuff- prepare breakfasts and lunches, soccer practice and games, homework, tight schedule.

GB has caught the morning run bug, was asking me yesterday if I wanted to continue the R/W in the AM, but no, wont be able to do it for long - have to be in the house by 6.30 to send off the family for the day- maybe till mid september - its already dark at 5 AM.

This morning did my speed session- 6mph for 45 sec with 3mph for 90 sec- more like 2.8mph- out of breath and gasping ater the 6 mph. Maybe will settle at 5.7mph max. How can these bursts of 45 sec running like a maniac help me in my overall speed in a 26.2m long marathon, I dont know. But the short hard(for me ) session feels good at the end even tho I cant sustain it for more than 20-30 min.

Imagine- a 10min/mile is my speed session, others finish a marathon at that speed thru'out and say they are 'slow'. The theory of relativity.

Back to the grind

Went to Fort Bragg for 13yo soccer tournament, big affair in small beachside place. About a 100 teams. you would think, and actually I did too, that I would make use of this oppurtunity ro run long and far on the beachside, enjoying the salty air, the wonderful view etc etc.

Did not happen. Firstly the 6 yo would not let go of me. She did not want to play with any of the little siblings of the other girls on the team leaving me free to do as I wished.

Then the DH was in no mood to take care of her while I went for a stroll on the beach.

The major reason was that there was no beach area meant for running. It is all small coves, outlined by craggy cliffs overlooking the Pacific,beautiful view, meant to be enjoyed sitting on beach chairs, eating a sandwich.So we played in the sand, looked for seashells on the seashore, but no running or walking.

Does that mean that I couldnt do some stretching in my room.But I was too lazy to get up and stretch and so whatever time we spent in the room, it was in front of the t.v watching Phelps and Misty and Kerri win gold medals, while we sat and stuffed ourselves....

Today I made myself do this 3.6m walk just to get out of the 4 day lethargy. Included a long hill, so I took some extra time. Factor in the heat, and the 4 day time-off, and the weekend stuffing, so the time of 15.9min/mile is OK. As if it would be faster without those factors!!!

So I am back. Hopefully will be able to follow schedule this week. 10 weeks for M-day!!

Weekly running

3 straight days of covering 4.6-4.9 miles each day, R/W, avg pace 15.5-16.5min mile.
I think I was still tired after the LSD of 16.5 miles so wasnt able to do as well- had to push my self hard during all the 3 days. GB was the motivator this week, she called me up at 5AM on the dot to meet her in 15 min. I cldnt say no even if I wanted to , because I have never seen her so motivated.

Now the 10 mile for this weekend, am going for my dtrs soccer tournament on friday, so am planning to finish it in the morning before we leave. GB has agreed to accompany me, so we shd finish it in approx 2and half hours.

I am having some pain or the other everyday now, weird, travelling pain- one day on the left foot,today on the outside of my right foot, just achiness and then after I have worried about it for 2 hours it moves to another joint- I am sure my feet and knees are going to rebel one day and just ache all together.

August is already here, first week is over, time now is moving so soon, another 10 weeks and we will be running the marathon- cant wait.

Was reading Ryan Hall- U.S contender for Olympic marathon gold- article in runners world and it says he is aware that anything can go wrong on that particular day- your past great runs dont matter- its that particular day. For them any little thing can make a difference between marathon gold or silver.

Its the same for us in the back- we can be as consistent or motivated for the whole year, if its too windy/sultry/hot/cold/scratchy throat/lack of sleep/nerves/....add your own ... on that day, we are done. Esp. for us because they close the marathon after a particular time ,and we are runnin/walking to beat that time of 6.5 hours. So any of those reasons can make a difference between Finish and Did Not Finish.

The ones in the middle have it easy- they are not running for the first place and they dont have to worry about beating the marathon closing times.
But you know what, I am sure they too have some goal to beat- another friend or relative or a celebrity's time or mostly just their own previous times. And I am sure- atleast I am hoping that once my times improve and I join the middle of the packers, I too will keep working hard to compete against myself.

Rest tomorrow, 10 miles on friday, will try and do mostly hills.

LSD 16.5miles!!

Finished 16.5miles on Sat. Goal was 18 miles, made up 0.5miles of my 2 mile lag, next time another 0.5m and so on.

Friday went to sleep late , watched Miss Congeniality with the 13yo since it was one of those rare times when she asks for my company. Slept at 11 Pm. And before I knew it , it was 4 AM. Had to peel myself from the bed. Ate half a PBJ, got my banana, keys, phone, and out of the door by 4.30 AM.

It was so dark!and still. No movement on the street, obviously at 4.30 AM, and I guess that was good. Heart rate went up with each step I took, I think I have never covered that .72mile so fast. Met GB at the jucntion and off we went. It was still, no breeze so that was a bit uncomfortable. But it got better in another 30 min or so. Walked the first 2 miles, then started R/W. The first 5 miles were OK, we took a water break at a McDonalds, laughed about how some storeowner previously had refused outrightly to give us a cup for water. We talked and carried on but then she got a bit tired and hungry?maybe? thirsty? so we tried to finish this half of the session as fast as we could. The plan was to do 2 sessions of 9 miles with a water break at her apartment.

By the time we reached her apt at the end of the 1st 9 mile session, she was too tired and hurting everywhere. So she decided not to do the 2nd session. I was feeling OK at this point so I carried on. The sun had come out by this time-7.10 AM, so I decided to walk on the shaded sections of the road. Did some R/W and she called in maybe 15 min asking me to come back , saying she wanted to join me. I dont know what happened- was it the cold water/juicy plum/resting on a chair/our mom saying 'oh my poor kid', something rejuvenated her so that when I reached her 15 min later, she was all set to do another 10 miles.

I, OTOH , was completely drained by this time. I went to her apt, drank some water and sat down. The bottoms of my feet were burning, my left foot was acting up, my knees were sore- I just did not want to walk or run or whatever. GB took me out again, we did 3.5 miles, all credit goes to her. She started telling me some gossip about some friends of hers and believe it or not, kept speaking for the whole 3.5 miles!! I was very very pleasantly surprised to see the apt again in 55 min.

On the whole, a good session. Tho' that niggling thought at the back of the mind that I still havent caught upto the required session. Avg speed was 16.3minmile. Required is 14.30minmile. I didnt factor in the breaks we took because I am sure we will be taking those during the marathon too.

Points to note:
PBJ before the LSD and banana during works for me as far as food is concerned.
I need to carry water- I overlook it 'cos I am too lazy , but it is required during the long runs.
Icing the knees is a must after the workout. It helps with up and down the stairs later.

Just a thought: for all those runners who run at great speeds and feel that the turtles should not spoil their marathon experience- yesterday while doing the 16.5 miles I felt as much pain, discomfort as any other elite runner. Yes I took 4 hours to complete and did not puke on completion, but my effort was not any less. This thought came after reading an article in the latest Runners World on racing etiquette, how slow runners and walkers spoil it for people running for personal bests. U know what , they should have a race just for people who take more than 5 hours to complete a marathon. Then, watch me!!

Yest. and today spent the whole day at the soccer fields for the 13yo soccer tournament, yest was a bit sore and tired, but today am back to normal.
Rest today, run tomorrow.