Coming up Short

If there is anything that 18 miles on a treadmill will accomplish, it is to get you to reconsider your rules about running outdoors in winter weather. I knew it was going to be cold on Saturday morning. I knew it was going to be below 20 AND windy. I was pretty sure the wind chill would be in the single digits, and was really hoping it would stay above 0F. I guess even when you reconsider your rules, you still have your limits. Read more » Coming up Short

Say What?

I woke up Tuesday morning with a pain in my left shin. I can't say that I really recall having a pain in my shin like that before. It was on the inside of the shin bone, up toward the knee joint. So, I asked Diane if she had ever had shin splints. She made a face. And said something like they can be quite painful and hard to get rid of...

Never one to panic, I started to notice that if I didn't move around, it really didn't hurt. But it is the week before Christmas and I had some shopping to do. So off to Target, the pet store, then the local mall. All the while, noticing that my shin was a bit on the sore side. Read more » Say What?

Assessing FIRST - Part 2

Assessment
After four weeks on the FIRST marathon training program, here are my observations.

The Running Workouts
My general impression is that the paces are too fast for what I'm trying to accomplish. I'm not making this statement lightly, as I know that the FIRST program has much documented success. To test my general impression, I went back to my half marathon training. This the training that lead up to my running of the Denver Half Marathon in October of this year.

My training plan was based on Greg McMillan's Six Step Training System and the time I had available - about 12 weeks. Read more » Assessing FIRST - Part 2

18 Miles to Nowhere

Living at the foot of Pike's Peak and the Rocky Mountains has many perks. Natural beauty is all around, recreation activities are nearly limitless, and trails abound for running outdoors. Very few things in life are only positives. Almost all positives, have their counterbalancing "less than positives". In this case, living at the foot of Pike's Peak also comes with some pretty miserable winter conditions. I love the fact that Colorado has a real winter, and I love running in the snow. But as I have explained before (Below 20 and Windy), I don't run outside once the conditions deteriorate past a certain point. Unfortunately, Saturday was one of those days. Read more » 18 Miles to Nowhere

Assessing the FIRST Training Program - Part 1

After completing four weeks with the FIRST marathon training program from the Furman Institute of Running and Scientific Training, I'm ready to do an interim assessment. I am using the 16 week training plan found in Run Less Run Faster, the official book of the FIRST training program. There is also a first time marathoner's training plan available on the Furman Institute of Running and Scientific Training web site (link in Running Likes section to the left). In Part 1 of my assessment, I cover the background of the program and an overview of the program. In Part 2, I cover my experience using the program.

FIRST Background
The FIRST program emerged from the personal training experiences of Bill Pierce and Scott Murr after the pair noticed that training for a tri-athalon had improved their running performance, even though they were running less. They postulated that the key to their improvement was the fact that the running workouts were focused, each workout had a clear purpose, and running was supplemented with quality cross training. This realization that you could actually run faster by running less lead to the formation of the Furman Institute of Running and Scientific Training. The institute has since studied a number of runners of wide ranging ability. The product of that research is a detailed training plan that has successfully been used to improve performance.

The program is endorsed by a number of thought leaders. Bill Pierce, chairman of the Health and Exercise Science Department at Furman University and co-author of Run Less Run Faster, describes the program as making his workouts "more fun, more interesting, less stressful, and somehow, just as effective" when compared to a traditional running only program.

Amby Burfoot, executive editor of Runner's World magazine, notes that, "for many runners, especially those hard pressed to find time for their workouts, the Furman FIRST programs will also be the best."

Jack Daniels, noted coach and author of Daniel's Running Formula, comments, "The three quality days of training attend to a variety of runners' needs, and the nonrunning cross-training sessions continue to work the body in ways that will protect against injury. For anyone interested in optimizing limited training time, this is a good approach to better performance."

The FIRST program has been covered by RunnersWorld (see the link in the Running Links section to the left), and is fully explained in Run Less Run Faster by Bill Pierce, Scott Murr and Ray Moss.

The Program
The FIRST program takes a "3 plus 2" approach to training. There are 3 running workouts each week, combined with 2 aerobic cross training workouts. The running workouts fall into one of three categories:

• Key Workout #1 - Intervals
• Key Workout #2 - Tempo Run
• Key Workout #3 - Long Run

Each running workout has a clearly defined purpose, distance and pace. Intervals and tempo runs are sub-divided in to specific distance / pace segments. Workout pace is determined by a recent race performance. FISRT provides tables for converting race results to an equivalent performance for a 5K. In my case, I used my recent Denver Half Marathon time to determine an equivalent 5K performance. The resulting 5K pace was then used to determine the paces for each of the workouts.

The running workouts are designed to be intense. Meaning, it will generally take focus and commitment to complete the workouts. Amby Burfoot comments on the intensity of the program in his foreword to Run Less Run Faster commented, "...I don't want you to think that their training program is easy. It's not."

Cross training workouts take the place of what would typically be considered 'junk miles' in a traditional training plan. The idea is to engage in aerobic activity that does not tax the weight bearing muscles of the body, thereby contributing to endurance without additional stress on the legs. The use of cross training results in a fairly low mileage training plan for the marathon distance and provides protection against injury. For example, my training plan peaks at 34 miles per week.

Preferred cross training activities are swimming, cycling and rowing. The two cross training workouts will generally last between 30 and 60 minutes depending on the intensity of the activity. Cross training intensity is based on perceived effort, rather than heart rate. Specific workouts are detailed in the book.

Overall, the plan is very complete and very straightforward to follow. The authors have done an outstanding job of explaining the program and providing the tools needed to put it into practice. And probably the best part about it is that the program has been demonstrated to work. Based on the runners that have been studied using the FIRST training program, if you can do the workouts in your training plan, then there is a very high probability that you will be able to meet or exceed your target pace in your race.

What doesn't kill you...

You know the cliche - "what doesn't kill you will make you stronger". I'm not so sure. I was pretty excited this morning checking on the temps to decide when to go run my first 20 mile run. Ever. I have been doing well on long runs, including last week's 17 mile run at sea level (well, at 275 ft above sea level). I was a little concerned about the distance, so I planned to consume 2 Clif Bars before this run. Also, I was out of Clif Shot gel, but I wanted to change over to straight sports drink anyway. At least I wanted to try it out - all you have to do is drink, leaving one less thing to worry about during the run.

Morning temps were a little on the low side when I rolled out of bed at 6am. 27 degrees F, 17 degrees with the wind chill. Sun rise not until 7:09. I decided to wait for the sun to come up, but I was already eating my Clif Bars, and sipping a cup coffee. I usually have half a cup before my long runs. Then switch to water to make sure I start off hydrated. For some reason, I drank a cup and a half of coffee this morning. I think it was going well with my Clif Bars. The consequence was I only drank a few ounces of water. Usually, I would probably drink 8 to 10 ounces with my one Clif Bar.

I loaded up my Northface E-Race Boa hydration pack with gatorade, and headed out the door. I made it out to the trail about 7:30am; perfect timing really. Temp had increased in to the low 30's, and down to the mid-20's with the wind chill. I started off and noticed that the trail had quite of a bit of loose snow on it. Also, some of that hard pack that's a little like running on river rock. But I felt pretty good. Getting close to the first mile mark, I started to notice some stomach cramping. It wasn't too bad, but after reflecting a bit on my preparation, I began to wish I had consumed more water.

When drinking water, I usually take two draws through the bite-valve after every mile. That seems to keep me well hydrated and my post run weight pretty close to my pre run weight. I started in on the gatorade. It tasted good but seemed heavy. I noticed I was struggle more and more with the loose snow on the trail, particularly on the uphill stretches. My legs were getting sore also. And the cramping kept getting worse, as well as moving lower. Even though I kept thinking about slowing down, I was still 20 seconds a mile ahead of my pace.

By 6 miles I was heading up a hill and breathing like I was running intervals. I began to really focus on the turn around point. My trail run has an elevation gain on the way out (about 550 feet over ten miles), which makes for a nice run back. Of course, the hills are rolling, so there is more climbing to do than 550 ft. At about 8.5 miles there was a gradual downhill which caused me some concern. I knew I was going to have to run back up it shortly. Another downhill from 9.0 to 9.5 miles. Then some up hill. Each time I took in some gatorade, I noticed my cramping was getting worse.

I have had bad runs before. We all have. My general rule is to persevere, then when you're having another bad day, you can take encouragement and strength from past runs you were able complete when feeling bad. I was trying focused on this training truth. Then there was some up hill leading in to the turn around, but I was very happy to get going back the other way. I began to notice that I was thirsty. And it began to occur to me that the carbs I had taken in weren't getting digested - that's why I was cramping. I wasn't if I was processing any of the fluids, but I was thirsty and started visualizing asking other runners for a drink of water.

There weren't a lot of runners out on the trail today, so there really wasn't the opportunity. I also had forgotten to bring my phone. I think I might have called my wife if I had. But I kept persevering. At 13.5 miles I noticed I was thinking the mile markers were coming early than they actually were - meaning I would think I had hit the 13.5 mile mark, but still had a few hundred yards to go. I just kept moving and starting thinking that as soon as I could get to the car, I could have some water.

With the benefit of hindsight, I believe I was dehydrated at this point. I was very thirsty, my midsection was quite crampy from stomach through intestines. And I think I had lost the judgement required to make good decisions. I kept thinking about needing to finish the workout and the water in the car. With just under 4 miles to go I came upon a couple headed the same direction I was. I startled them. I think because I was breathing pretty heavy, but I'm not sure. We chatted a bit. They were doing 10 miles. I told them I was trying to do 20, but "I am struggling". I don't remember if they said anything after that.

Somewhere after that I remember somebody asked me if I was doing alright, but I don't know what I answered. I hit some ruts and almost lost my balance because my legs were complete rubber. At that point I had just over 2 miles to go and I knew I was going to finish. I just needed to focus on form. I staggered up the three remaining hills over the last 1.5 miles and hit the stop button on my watch. I was expecting to feel better, but I didn't. I walked for a bit, then started up the hill to the parking area. I almost couldn't make it. I got the water from the car and started wishing that I had my phone so I could have my wife come get me.

It never occurred to me that I could have asked the other people in the parking lot to make a phone call for me. I realize now how easy that would have been. I couldn't stretch. I was too out of breath, and maybe a little disoriented. I decided I needed to get home. So I got in my 4Runner and started the drive home. I don't really remember much about driving home. I do remember starting to pull in to the wrong side of the drive way. I think I was confused as to which car I was driving.

I came in the house and Diane asked how my run was. I dropped my running bag and said "bad". She was in another room, so I started down stairs to stretch. But I couldn't. It took more energy than I had. I also noticed I was shivering uncontrollably. I was convinced I needed a hot shower. So I started back up stairs. By the time I got to the top, I was breathing like I was running my 10th 400m interval. Diane noticed my breathing and shivering at that point and grabbed my arm. I had to get on all 4's to get up the next flight of stairs. She wouldn't let me get in the shower - she kept saying my body and hands felt hot. All I knew was I was shivering and fingers were numb. She pushed me in to bed, covered me up and got me started on water.

It has been about 5 hours since I stumbled in the door from my first ever 20 mile run. My legs are still quite sore. I have kept drinking water and have had some food once the cramping passed. I still do not have enough energy to stretch my legs, which I'm sure is part of the reason my legs are so sore. I know that I had a narrow escape today.

But what did I learn?

1) Once I was in trouble I didn't have the judgement to realize it and do something about it.

2) ALWAYS carry a cell phone on a long run.

3) NEVER change your eating habits or hydration plan on a 20 mile run. Test these changes on shorter distances.

4) If anyone ever asks you "are you doing okay?" on a run, stop and ask them why they are asking.

5) If you start fantasizing about asking other runners for water, you are in trouble.

6) And finally, stupid is as stupid does.

I thank God that I have come through today as well as I have.

Lower Expectations

Arrived safely in California on Thursday. I had moved my long run for the week to Friday, because of the family get together on Saturday. Something about these long runs (> 13 miles) that makes me sleepy for the rest of the day. And so I decided it would be better to be sleepy on Friday, rather than when everybody is together. We are celebrating Christmas a bit on the early side, so that we can be home (Colorado) for Christmas.

I wasn't really sure where to run, so I put out a question on the Running page on Facebook on Thursday night. Got a some good responses. In the process of trying to figure out how to make one of them work (Miner's Ravine Trail), I stumbled across the fact the American River Trail was a 15 minute drive. This took a bit of time on Friday morning, so I ended up starting out quite a bit later than planned and quite a bit later than typical for my long runs. I usually get started around 7am; Friday I was heading out at 10:15 to drive to the trail head.

Not really a problem, but my routine is to get up, have a 1/2 cup of coffee, consume a Clif Bar, and between 60 and 90 minutes after getting up, I'm generally running. As I was driving over to the trail, I decided I needed to eat another Clif Bar since I hadn't eaten any breakfast. That settled pretty well and I was anxious to get started. I parked at the fish hatchery off of Hazel (I believe this is in Folsom), and strapped on my Northface e-Race BOA hydration pack.

My target pace was 15 seconds faster than when running in Colorado and I was interested to see if running at a lower elevation made any difference at all. I learned the answer to that pretty quickly. I was cruising along about 10 seconds per mile ahead of my target pace and feeling like I was hardly working. I was nervous at first and kept trying to slow myself down. But the perceived effort was really pretty easy. After a while I decided not to worry about pace unless I was going more than 20 seconds ahead of target pace (that's 35 seconds faster than running in Colorado) and just focus on perceived effort.

At 8.5 miles, the turn-around point, I was really wondering if I had been running downhill the entire way. I felt very strong and was regularly having to slow down my pace. After making the turn, I didn't notice any sense of running uphill and was still needing to manage my pace. I was beginning to wonder if I wasn't ready to run my Boston qualifying time already - three weeks into my training.

Not too long after wondering about that, I hit the 13 mile mark. What happened next was interesting. I never was out of breathe or felt winded in any way. But my legs started wanting to slow down. Like they had a mind of their own. I found myself needing to focus on leg turnover and my pace problem seemed to bounce between running about 5 seconds a mile to slow, to 20 seconds to fast. Then I would settle down to about 10 seconds ahead of target pace. That pattern kept repeating. A couple of times, my pace was 40 seconds ahead of target pace. I never felt it in my lungs, but my legs were 'tired'.

I finished the run at 11 seconds per mile ahead of my target pace, 26 seconds faster than I would have done the same run in Colorado. After looking at my 1/2 mile splits, they were fairly consistent, even though my Forerunner was showing some big variations as I was running.

Having never run this far before, I really don't know what it feels like to get tired on a 17 mile run. Maybe this is what happens. Or maybe my lungs were ready for the challenge, but not my legs since I this was quite a bit faster turnover than they are used to. I'm not sure, but after I get my two other runs in at this elevation, I think I will drop an email off to the FIRST guys and get their thoughts.

I have been looking at this week as a test of the assumptions behind my training plan. I am assuming that my marathon pace at 500 ft elevation is about 12 - 15 seconds faster than at 6200 ft. I think that was confirmed on Friday. But frankly, I'm not sure. I may have just run at a higher effort level than I should have. I hope to know more after my interval workout and tempo run.

Below 20 and Windy

Today was a busy day. We are leaving for our early holiday trip to California tomorrow, so there was a lot of packing and preparation going on. It was also a cold day. When I checked the weather this morning, the temperature was 17F, and with the wind chill, it was a frosty 2F. I don't know about you but I have rules about temperatures.

I will run in pretty much any cold temperature, as long as the wind isn't blowing. I think the coldest I have run in is 0F. When there is no wind, it's actually pretty easy to be comfortable. I generally layer. At 35F and below, I wear a long sleeve shirt under a shell, gloves, ear band, and wind pants. At around 28F, I usually add a second shirt - short sleeve, that goes over the long sleeve. Everything else is the same. At 20F, I switch from an ear band to a hat. At around 15F, the second shirt either becomes long sleeve, or I add a third shirt. I may also add a pair of gloves under my Sugoi wind mits. If it is wet and below 30F (freezing rain), I may add a pair of tights under my wind pants.

Any colder and it becomes a custom deal. It doesn't happen often enough to have rules for it. But the last rule I have is if it is 20F or below and the wind is blowing, I stay inside. I just haven't found a way to protect the exposed skin of my face. And when the temperature with wind chill is 2F, it feels much colder than that on exposed skin. Really there's no comparison to 17F with a 2F wind chill, and 2F with no wind.

Today's scheduled workout, was Key Work #2 - tempo run. 1 mile at easy tempo pace, 5 miles at long tempo pace, and 1 mile at easy tempo pace. Since my long tempo pace is the same as I ran in October for the Denver Half Marathon, I figured, how hard can this be? I'm beginning to hate it when I think that. Given the temperature, there was no way I was running outside today. So that meant it was a tempo workout on the treadmill.

I think there is something wrong with my treadmill. It's 10 years old, but in really good shape. I recently replaced both the deck and the belt. It's a PaceMaster Pro Plus and was around $2k new. The issue I have is that treadmill workouts are supposed to be easier than running outside. At least that's what 'they' say. Whoever 'they' are. But I consistently find that my perceived effort is higher when running the same pace on my treadmill versus running outside. Maybe it's mental. Maybe I get bored on the treadmill and all there is to think about is "when am I going to be done".

The other thing that occurred to me, is that I may need to check to make sure it's level. Maybe when it thinks it is flat, it is actually sloping up hill a degree or so. Probably wishful thinking on my part. In any case, I finished the workout. It was considerably tougher than I would have thought, but I wasn't ever in danger of not finishing.

Tomorrow I'm up early (~5am) to get my strength training and aerobic crossing training in before packing up and heading to the airport. Then on Friday I will need to find a 17 mile route in California for my long run. That should be fun. And like I mentioned on Monday, it will give me a chance to test my pace at sea level as compared to my pace at 6200 feet here in Colorado Springs. I'm counting on about a 12 - 15 second per mile reduction in pace to be able to comfortably qualify for Boston.

Empty Paces

I don't put paces in my posts. I think I may have in my first post, when I was in the final stages of considering pursuing Boston Marathon qualification. But I haven't since, and that is by design. Well, at least subconsciously by design. I don't think my training paces or racing paces are relevant to any one; except me. Not that I feel I need to hide them, but comparing running times is a little like comparing salaries: somebody is going to end up being disappointed. Too much focus on pace just gets in the way of enjoying running.

I started thinking about this back in September. I was training for the Denver Half Marathon and was out on a Saturday trail run. It was a beautiful day and there were a lot of people out on the trail. One of those people was a mom whose 10 year old daughter (an educated guess from a father of four daughters) was following her on a bike. I was running out-and-back and I passed her on my way out. I probably mumbled "morning" in passing, as I usually do. But I'm generally pretty unobservant when I'm running. I'm usually in my own world.

I noticed this pair because I thought it was pretty cool that a mom would take her daughter out with her on a morning trail run. That would involve getting the daughter up early, packing the bike in the car, unpacking the bike, doing the run, packing the bike, unpacking the bike back home. It seemed like it would have taken a lot of work. I thought it was special that in spite of the work to get there, they seemed to be enjoying the time together.

I'm sure I had forgotten them, until on my way back in I noticed the bicycle flag of the daughter up ahead. She was weaving around the trail a bit. I was smiling as pulled around them to pass, when the mom asked, "How far are going today?"

I responded, "11 miles."

"That's great", she said, "Your fast. I'll never be fast like that."

I think I said, "Thanks." Or something equally lame. And then I was on my way.

But for the rest of the run, I kept thinking I missed an opportunity. It took me a while to put my finger on it, but she sounded discouraged. At that point I thought, should it matter if I was running faster than she was? There were plenty of people who passed me that day. And there's a nearly endless list of people I'll never be as fast as (e.g. Paula Radcliffe, Meb Keflezighi, etc). For me, these truths were and are okay. But for her, the fact that she didn't think she could run as fast as I was running was discouraging. And I felt I had missed an opportunity to say something. Maybe to get her thinking about her running in a different way that would allow her take joy in her running accomplishments.

What could I have said to be encouraging? I'm not sure. The reality is we all have a God given ability to process oxygen. Through training, we can improve upon that ability, but that will only take you so far. Elite runners are born with a superior capacity to process oxygen compared to the typical recreational runner. I know I will never be an elite runner. No matter how much or how hard I train. I wasn't born with the basic physical abilities to be an elite runner.

There will always be people who finish in front of me in a road race. So why do I run? First and foremost, I love it. Second, I want to see how good of a runner I can be. It is a personal challenge. The only relevant measure for my progress is my own running times. Or how close to my theoretical maximum race pace can I run. And as I get older, I age adjust my times to compare to times when I was younger. The joy comes from challenging myself, setting realistic goals, and working to achieve them. Those realistic goals are based on my physiology and training history, which are unique to me. And so are my paces.

One thing that has helped me to feel okay about being passed while out on my runs, is to clearly know the purpose of the run, and what pace I should be running to accomplish that purpose. On that Saturday, I knew that my long run was intended to build my endurance, and that to accomplish that goal, my pace needed to be in a specific range. Running outside that range, either too fast or too slow, meant I would not accomplish building endurance. And if I ran the wrong pace, you could say that the run was actually time wasted.

That knowledge allows me to let people go by without picking up my pace, or to see people up ahead and not feel the need to see if I can catch them. I want to preserve the training value of my run. And it makes it easier not to compare myself to others. When I go out for a run I have a specific workout to accomplish - a specific distance at a specific pace range based on my current running ability. Presumably, the other runners have their specific workouts too. But it is their workout. I have my own.

I don't think I could have explained this on the trail that Saturday morning. I'm not sure I have explained it well here. Maybe I'm making this harder than it needs to be.

I remember being on a Saturday morning run this fall, when a high school cross country team passed me going the other direction. One of the runners said, "good job, sir", as they went by. That simple comment gave me real boost. And not just a burst of energy. It felt good to be acknowledge by a runner that was undoubtably a faster runner than I.

Maybe encouraging other runners is as simple as acknowledging the training that they are doing. To let them know that I see and appreciate the work they are putting in on their workout. A simple "good job", or "you're doing great", or even "I'm impressed that you're out here with your daughter this morning". It may mean I can't get quite as comfortable in that world off by myself. But that seems a small price to pay to be able to speak a word of encouragement to a fellow runner.

The mom on the trail that morning was doing great. She was running her pace. She was enjoying the morning with her daughter. And, she was giving encouragement to the runners passing her. Next time, I'll return the favor, and maybe beat her to the punch.

A Brush with Reality and Getting Stronger

Heading in to Week 14, I needed to make an adjustment to my FIRST training plan. I have been running as follows:

• Key Workout #1 - Intervals on Tuesdays
• Key Workout #2 - Tempo Run on Thursdays
• Key Workout #3 - Long run on Saturdays

Cross training has been on Monday and Wednesday. Strength training on Monday, Wednesday and Friday. But as was bound to happen, holiday travel has come around. We are traveling to California on Thursday to do an early Christmas celebration with family in the Sacramento area, and a little further south in the San Francisco Bay Area. That allows us to see family for the holidays and still be home come Christmas day. I look at this week as "marathon training meets reality".

From a training perspective, there is a real benefit that will come out of this trip. I am training in Colorado Springs, at 6200 ft elevation. My training plan assumes I will see between a 12 and 20 second improvement in pace per mile when running at sea level. I only need 12 seconds to run a qualifying time, but the normal range of improvement you can expect if 12 to 20 seconds. That range is pace sensitive, so in percentage terms, the range is 2.5 to 4%. That means when I do my runs in California, I will be adjusting paces to the mid point of that range, about 16 seconds per mile to see how I do. This trip will provide a good test of the assumptions in my training plan.

Because we are traveling on Thursday, and having a family get together on Saturday, I have shifted my running plan for the week. Runs this week are on Monday, Wednesday and Friday. No big deal, really. Although I was a little curious to see how today's interval work went with only one day's rest from my FIRST 15 mile run. I was also a little concerned, because looking at the workout on paper, I didn't think that it looked too hard. That has burned me before.

I still did some mental preparation to make sure I was ready for some discomfort. Also, just so you know, I ran this workout on the treadmill as well. Today there weren't any weather issues, but none of the schools in the area allow non-students on campus during school hours. I generally prefer to run in the mid-morning. I work from home for a company based in NY, and the 10-11am hour Mountain time lines up nicely with lunch time on the east coast. All of that is the long way of saying, I didn't want to wait until dark to run on the track. And if it is any consolation, I'm convinced that my treadmill goes faster than the requested pace. I routinely run faster paces outside with less perceived effort than I do on my treadmill. It's 10 years old, maybe it has a calibration issue.

Key Work #1 for Week 14 is a series of intervals that become 200 meters shorter, while the pace ratchets up. In looking at the workout, I kept thinking, "yes, it gets faster, but each interval gets shorter. How hard can that be? I did a couple of things different this week. I did a 1 mile warm up, then got off the treadmill for some stretching. I got back on to complete another 1/2 mile of warm up that included the 'butt kick' and 'high knee lift' strides described in Chapter 13 of Run Less Run Faster. I had to do some modification to the exercises for the treadmill, but in general, this warm up better prepared me for the intervals to come.

I knew something was up, when the first interval (1200 meters) really wasn't too bad. In the past two weeks, the first interval has been a bit of a rude awakening. Today not so much. The second interval at 1000 meters was tougher but I really couldn't tell the difference in pace. And that was to remain true throughout the rest of the intervals. I knew I was running faster (I did the last 200 meter interval at a pace 25 seconds per mile faster than the first interval). But it didn't seem to be harder, because I got to stop sooner.

One of two things is likely to be true:

1. I'm getting stronger and faster, or
2. this was an easy workout.

I'd like to believe that number 1 is the truth, but I'm a little cautious about that. And of course the downside to being at sea level next week, is I won't have a direct comparison. So, confirmation will need to come in Week 12's interval workout.

To be honest, during the first two weeks of the program, I wondered if the FIRST Marathon training program was going to be right for me. The interval and tempo workouts were so tuff, that I was missing some of the things I enjoyed most about running. I was missing a leisurely run where I could solve a tough problem. I couldn't do that, because my mental energy was pretty wrapped up in solving the tough problem of finishing the workout. I was missing enjoying the scenery on a lazy run. I couldn't do that, because there are no lazy runs and with the focus it takes to get through the workouts, I hardly noticed the scenery.

But that began to change on last Saturday's key workout #3 long run. It was a comfortable pace and I enjoyed the time. Today, I wouldn't say it was comfortable, but I never really had to battle the "there is a really good reason why you should slow down" voice. Don't get me wrong, there was plenty of discomfort, but somehow it didn't seem as difficult. Could be I'm getting tougher mentally. Or maybe, I'm getting faster.

What are You?

Today was a day of rest.  We are enjoying having our friends' 5 year old daughter, Jessica, stay with us while our friends are off to Ethiopia.  They arrived safe and sound and are now catching some well earned sleep.  As for me, my attention wandered back to a somewhat odd conversation from a few days ago.

We were driving home from Thanksgiving dinner and my mind was wandering.  I overheard my 10 year old daughter Sarah ask my wife, "what was Grampa?"  I had missed the context, but with a clarifying question, we determined she was asking "what sports did Grampa compete in".  Then after identifying which Grampa, the answer was basketball (to which she chuckled, as Grampa is only 5' 6" these days) and football.  At this point my attention drifted back to driving, or the football games, or the fact that I was still overstuffed from Thanksgiving dinner.

A few minutes later Sarah commented, "... I'm not a runner."

To which Diane, my wife, responded, "you don't know if you are a runner, yet.  You might be."

Then I added, "I didn't know I was runner until high school"

After a moments thought Diane said, "I ran in high school, but I probably didn't know I was a runner until college."

Diane ran cross country in both high school and college.  She did not have an effective coach in high school and would have given it up if not for the influence of Coach Ben Parks.  But she stayed with it and went on to run in the state championships in college.  It was during that time in college that she developed her attachment to running and then to know that she was a runner.

Reflecting on her story got me thinking.  Then I responded, "I guess I didn't really know I was runner until after high school."

I ran cross country for just 2 years in high school.  I went to a good sized school (about 600 students in each grade), and we had 14 boys on the cross country team.  I'm not even sure why I signed up to run cross country.  I wasn't particularly good at it, and just to be clear, there is no false modesty here.  My running never counted toward the team's score.  In a race, each school's team consisted of 7 students whose place could contribute to the team's score.  The top 5 finishers were the ones that actually determined the score.

As I mentioned, our team had 14 runners.  I was in the 8th position.  Leader of the "second seven".  But never in the top seven.  So my race results never made a difference one way or the other.  In fact, you could determine where I finished in a race by taking the total number of runners and dividing by 2.  That would be my place.  The quintessential mid-pack runner.  Always finishing dead middle.  And when I dropped out after 2 years, none of the coaches asked why, or tried to convince me to stick with it.  My leaving was as non-descript as my running.

After graduating from high school, I didn't run much over the next eight years.  I did run occasionally and even took up a vegetarian diet after reading about the benefits of it in Runner's World.  But I didn't really have any goals, or training plans, I just would periodically lace up my shoes and head out the door.  I think mostly in response to stress or a need for some time to myself.  Or maybe because a thunderstorm was rolling through.  I loved to run in a warm rain.

After graduating college, settling in to a job, working too many hours and eating too many donuts, I started to run with a purpose.  I was beginning to feel out of shape and sluggish.  There was no question in my mind what I wanted to do - I wanted to run.  I so I started training.  Had my first injuries.  Ran my first road races.  It was during this time, somewhere in my mid-twenties when running firmly took root in my life.  No longer an after thought, but something I looked forward to.  I guess you could say that was when I knew I was a runner.

Whether intended or not, Sarah's question, "what was Grampa" got me thinking.  In her mind there is a connection between what you do and who you are.  But not just anything you do.  There is something special about the sports we choose to engage in.  And in some way they do have a role in defining who we are.

 I am a runner.  Diane is a runner.  What are you?

FIRST and Fifteen

Today was my FIRST 15 mile long run.  In spite of my experience out on the trail last week, I decided to give it another try.  There were no baseball bats this week, but maybe some boxing gloves giving me a pummeling below the knees.  The trail was in significantly better shape, but not great shape.  There were long stretches where the combination of warmer day time temperatures and the traffic of the week had dried and smoothed out the mud into a fairly nice trail surface.  In other spots, the snow melted this week, but there just wasn't enough warmth and sun to dry it out.  Those spots were still deeply rutted - more ruts than footprints this week.  And then there were the northern slopes of hills and a few other spots where the sun could not reach.  In these there was still packed snow, with ice around the edges.

But the beautiful morning made up for the imperfections of the trail.  My FIRST program called for Marathon Pace + 45 seconds which should be a comfortable pace.  Still a little faster than I used to do my long runs, but as it turned out, I finished 3 seconds per mile under target pace on an out and back route that included about 350 feet of elevation gain on the 'out' leg.  I had trouble again finding the right pace during the second mile, but settled down after that.  I was exactly on pace at the turn around point, but having climbed the 350 feet, it was no surprise that I ended up a little fast on the return leg.

I was pretty excited when I got home.  I had never run further than 13.1 miles before.  That's right, this was the first time I have ever run 15 miles.  It feels good.  My wife was excited for me too.  She's like that.  Even with an excellent long run to start the day, that's not what my day is about today.  Anne and Xavier Pacheco, very close friends of ours for the past 13 years, dropped off their 5 year daughter with us on their way to the airport.  Second honeymoon, you might be wondering?  Anniversary get away?  Perhaps a more sobering situation, a death in the family?

None of the above.  Anne and X will be traveling for 35 hours from Denver, CO to Addis Ababa, Ethiopia.  They are going to bring home their daughter, Yemi and their son, Abe from an orphanage in Addis Ababa.  Just 7 months ago, Anne and X filled out an application to adopt after years of discussion on the topic.  If you happen to know anyone who has been through an international adoption, you will realize that to be on your way to bring your children home in 7 months is something of a minor miracle.

Unlike some celebrity adoptions you may have read about, this one has no media coverage, no fanfare.  Just two people with a heart for children who don't have a home.  They already had a loving home with two biological children.  Now they have a loving home with four children.  What a beautiful picture of love - to bring into your family two children that do not have a family, and that live in circumstances that give them little hope in this life.

It struck me while I was out on my run today, that while running a marathon is quite a personal accomplishment, it can be a fairly self centered pursuit.  The time, energy and focus it will take to train for this marathon will be significant, and should enable me to run 26.2 miles in a time that will qualify me for the Boston Marathon.  That is an accomplishment that many recreational runners aspire to.  And yet I know that that accomplishment will pale in comparison to the more significant endeavors in life.

I leave today's workout and the second week of my FIRST training with a feeling of accomplishment and satisfaction.  I have run, for the first time, fifteen miles.  I also come away with an exhortation in my heart to not allow my self to become self absorbed as I pursue Boston qualification.  Not all of us are called to adopt, but I believe that all of us who have been blessed - whether with wealth, a steady job, a roof over our heads, a cheerful spirit, or food on the table; we have been blessed so that we may in turn bless those in need.

I'm looking forward to week 3 - 14 weeks to Napa.

Over the Hill

Today's tempo run should have been a nice relaxing 7 mile run.  One mile to warmup and one to cool down at the easy tempo run pace, which is a nice pace, even with some hills thrown in.  Then 5 miles in the middle at Planned Marathon Pace.  Which should be a very comfortable pace and valuable practice for learning the target marathon pace.  Perhaps it was just a bad route choice.

I have mentioned before that you can't find a flat place to run in Colorado Springs (other than on a treadmill or at a track).  A corollary, is that the further you run, the larger the hills you encounter.  Not necessarily an intuitive corollary, but true none-the-less.  Today's tempo run started with 1.5 miles up hill followed by 2.5 miles down hill.  Then came a monstrous hill.  I mean, you wouldn't seriously think of running it in the middle of a tempo run.  I attacked it with a smile, but by half way up, I was extremely winded.  And by the time I reached the top, I was way off pace and breathing about as hard as at the end of my third half mile interval on Tuesday.

I would have been fine after that, but there was another good sized hill, and long with 2 longer stretches of steady incline.  By the time I got to the cool down mile, I was ready to be done.  So what should have been a nice confidence building tempo run, turned into something like an intense interval workout.  And I think I only ran one half mile out of five miles at the actual target tempo pace.  Mind you, on average, I nailed it.  But it was a combination of running faster downhill and slower uphill.

This run impressed upon me the importance of selecting an appropriate route for my FIRST training plan.  I ran a route I had run many times, but with different goals.  Typically, running at an 'easy' pace, which meant the rolling hills weren't a factor.  But those same hills in the middle of a pace-specific tempo run, didn't work.  Really, the hills made that route the wrong choice for this workout.

So I will need to find some place nearby that is relatively flat.  I know that earlier I said a flat place didn't exist in Colorado Springs.  But I have to find some place that is much closer to flat than what's available near where I live.  The good news out of all of this is that although the workout was more intense than it was intended to be, I made it through it and met the goal.  And, perhaps more significantly, since this is Thanksgiving, I am more than ready to load up my plate, without a trace of guilt.

That reminds me.  There are many things I am thankful for this year.  I am thankful for a loving wife.  I am thankful for five amazing children.  The diversity of their abilities and gifts always amaze me.  I am thankful that I live in a beautiful city and had an awesome day to run outside.  I am thankful for my grandson and that he could be here for thanksgiving this year.  I am thankful that the almighty creator of the universe knows my name, knows the number of the hairs on my head, knows the number of my days, and has provided the means for me to be acceptable in His sight.

It's a good time to reflect on the things for which we are thankful.  We should probably do it more than once a year, but having an annual reminder is a good thing because most of us won't think to do it more often.  One last thought.  Although I am thankful to live in a beautiful city at the foot of Pike's Peak, I am in no way thankful for the hills that lurk in my running routes.

Prepare to Succeed

Tuesday got away from me.  Holidays coming, family visiting, an interval workout.  In spite of the continuing unseasonably cold weather in Colorado Springs, it was a very nice day.  But when I checked the thermometer in the morning and it showed 13 degrees outside, I decided at that point in time I wasn't going to run on the track, but would be doing the day's intervals on the treadmill.

The week 15 FIRST Key Workout #1 (interval workout) was a straight forward 4 by 800 meters.  About 20 seconds per mile faster than week 16's mile repeats.  The biggest difference between this week and last week was that I took some time to prepare mentally before getting on treadmill this week.  My preparation involved had two components.

First I reviewed how I was likely to feel during each interval.  The first is always the worst.  Maybe I don't warm up fully, but in any case the first one always leaves me feeling like there is no way I could do that again.  I made a mental note that that is how I would feel.  Then the second interval is generally the easiest. My blood and heart are pumping and the when the second one starts the pace never seems as bad as what I remembered the first one to be like.

In this workout, having completed the second interval, I have hit the half way point - and after doing the easiest one.  The psychology of the workout starts to turn in my favor.  All that is left is to complete two more.  The third one is going to start to hurt, but once it is done, I am 3/4 of the way complete and there is only one to go.  Once the last one starts, there is only a few minutes of discomfort left and then the workout has been successfully completed.

The second thing I did, was to increase the cost of failure.  Once I got in to the first interval, I hit the 1/4 mile mark and had a similar thought as I did last week when I hit the half way point:  the pace is too fast.  In fact, it seemed about right for a 1/4 mile.  But definitely too fast for a 1/2 mile.  That's when I started with a positive statement, followed by a review of consequences of failing:

You can do this.  If you don't complete this workout, you will waste the entire week of training.  And if you can't do this workout, then you aren't fit enough to do the program which means you ARE NOT capable of training for a Boston qualifying marathon time.

Sound a bit dramatic?  When I get in to intervals, my mind is pretty ruthless.  It gets very creative in thinking up perfectly rational reasons why it would be okay to slow down or to stop.  Kind of like waving a tray of deserts in front of someone on a diet, my mind always seems to come up with very attractive reasons for why it would be okay, just this one time, to back off.  You may remember I fell for it last week, in backing off the pace a few seconds a mile.  So to combat this ruthless temptress of a mind, I came prepared with counter arguments for why it was absolutely critical to execute the plan.

Between the two strategies, I completed the workout.  Emotionally, it went pretty much as I anticipated.  One thing I want to take into the next interval workout is to remember that the rest period before the last interval doesn't seem long enough.  It is the one rest period where it feels like I haven't fully recovered - that I'm not ready to start the next interval.  Remembering that I will feel that way and remembering that I can do it anyway, will be a good addition to my advanced mental preparation.

Today is strength training and another dance with the heavy bag.  I will remember to take both rings off today.  Not sure how the areas will do that had blistered, but I know a sure way to find out.

Boxing Ring?

Started week 2 of training today, which on the plan is actually week 15, since it counts down to the race.  It's also the beginning of a holiday week, with many people looking forward to a day of football and food.  And hopefully, also looking forward to identifying those people or things in their lives for which they can give thanks.  I am blessed this week with the company of my daughter, Christa, her partner Kera and my grandson Spencer.  I think trying to keep up with a 3 year old may qualify for one of my aerobic cross training workouts...

Today almost didn't really feel like a training day, since it was 30 minutes of strength training and 30 minutes of boxing.  I went 10 rounds today.  The split on my index knuckle did not reopen today.  However, I did apparently have two blisters that formed and broke on my right hand.  It will be interesting to see how those have healed come Wednesday when it is time to hit the bag again.  I just realized that one of the blisters is from a ring I wear on my right ring finger.  You are probably wondering what kind of an idiot I am to wear a ring when boxing.  And I'm right with you.

It's a ring I got shortly after Diane and I got married back in 1995.  We both had one.  It's a silver ring with a hebrew inscription:  "I am my beloved's and my beloved is mine."  The rings were intended as an additional reminder of the joy that is intended in marriage and our mutual devotion.  I never take mine off, not for sentimental reasons, but for the more practical reason that it is very difficult to take off.  So for example, when I do my strength training, I always take off my wedding ring, but never the silver ring on my right hand.  It's just too hard to take off.  I'm thinking now that I will need to make a point of taking it off before boxing.

I'm not sure if tomorrow's track workout will be out on a track or on the treadmill once again.  I would like to be on the track but today was cold and quite windy - it would not have been even remotely appealing to have been out on a track today.  We'll see how it looks tomorrow.  The way I have the week scheduled, I should be doing a tempo run on Thanksgiving.  That could actually work out well.  It will develop a good appetite and I won't feel quite as guilty as I load up my plate.

I really appreciate Christa and Kera sharing Spencer with us this Thanksgiving.  Having had 5 children (in two bunches), I know it is not easy to lug your children around to other people's houses for the holidays.  It also makes it difficult for you establish traditions of your own.  Christa is expecting number 2, due in May.  Don't know if there will be another boy or if there will be a girl.  In either case, I'll be ecstatic.  Spencer came out to watch me box a bit, then when I finished he came out and 'hit' the bag.  Hitting mostly consisted of pushing it around, but we both laughed and had fun.

It's time for a quick shower, then back down to the family gathering.  Spencer is still going non-stop.  I can hear him playing with Hannah (my 12 year old daughter).  Christa and Kera are grabbing a well deserved nap - nothing quite as tiring as traveling with a 3 year old energizer bunny.

The Trail to the End of the Week

It feels like someone took a baseball bat to my legs.  Only below the knees, but they were thorough.  Calves, shins, ankles.

The long run for this week was 13 miles at PMP (planned marathon pace) + 30 seconds.  This is about 25 to 30 seconds faster than I had been doing my long runs, but really, I had been having to slow myself down to hit the pace I was after.  So, I really wasn't concerned going in to the run.  And after all, the target pace for today's workout was a good 55 seconds slower than I had just run the half marathon.  How hard could that be?  I seem to find myself asking that question a lot this week.

When at home, I generally do my long runs on the Santa Fe trail.  It runs for a 15 mile stretch starting a Palmer Lake and ending in Colorado Springs and is a great biking and running trail.  It is also part of a larger trail system that runs north / south along the front range of Colorado.  I typically go early(ish) on Saturday mornings, with my goal to be running by 7:00 am in the fall / winter (generally 6:30 am in the summer).  There are many reasons to run on trails, and I am blessed to have a nice trail within 10 minutes of my house.

Why trail run?  Here's my list:

• the scenery is much more tranquil than running on the roads;
• there are no traffic lights at which you have to stop;
• in fact, there is no traffic nor the accompanying exhaust;
• there are often people of like mind out and about on the trail;
• and for those of us getting up there in age, a great benefit of trail running is the softer surface.

I must confess I have not done much trail running past early fall.  Actually, I don't think I have done any trail running after October.  Today I learned what many more experienced trail runners already know.  The condition of the trail can be greatly affected by the weather.  Earlier in the week we had a few inches of snow in Colorado Springs.  Anywhere from an inch up to maybe 6 inches, depending on where you live.  The Santa Fe trail was on the higher end of the snowfall scale this time.  Snow in Colorado Springs is generally gone with in a couple of days of hitting the ground.  We just don't get that cold.  And when we do, it doesn't last for long.

Most of the snow fell on Sunday and Monday of this week and as I look out my office window this morning, I see snow on roof tops and in yards.  Nothing left on the roads, but the amount of snow left is very unusual.  I can imagine what happened out on the Santa Fe trail this week.  As the days warmed up, people went out to run and bike on the trail.  During the heat of the day, the trail must have been quite muddy.  Riding and running on a muddy trail leaves definite ruts and foot prints.

Mud was, in fact, my only real concern about the condition of the trail last night; that it might be too muddy to run on this morning.  Turns out there was no need to worry - the trail wasn't muddy this morning, as the temperatures last night were in the 20's.  The trail was nice and solid.  Nice and solid and a battlefield of ruts and footprints from the week.  It's not an exaggeration to say that for most of my run, I could not find a level spot of ground to put my foot on.  This is of course, why it feels like someone took a baseball bat to my legs.  And then there were the hills that faced north so that they don't get any sun.  They were covered with hard packed snow - uneven and slippery.

Don't get me wrong, the scenery, the other runners, and the lack of traffic, still made it an amazing morning to be out running.  But I'm seriously considering doing future long runs on the roads when the trail condition is a little rough.  I'm just not sure my legs can take the beating.  As far as today's workout goes, I hit my pace.  Exactly.  It was harder than it needed to be due to the condition of the trail, but I feel good I finished the week on track.  One down, 15 to go.  Tomorrow, a day of rest.

Understanding an Old Friend

Time brings increased age.  Sometimes, if we are fortunate, time also brings perspective, understanding.  Although I suppose it is not a passive process.  It's the accumulation of first hand experiences that brings the additional perspective.  Over the past couple of weeks, I think I'm beginning to understand an old friend.

Back in the early 1990's I served on the user group steering committee of a software company back in Connecticut.  We met four times a year, doing things like prioritizing enhancement requests and bug fixes, and generally being a sounding board for the company.  We all worked for companies that were major users of the software in question.  One of my fellow committee members was from one of the larger US banks.  One thing we shared in common was a love for running.

Although to be honest, we weren't any where similar in our level of competence at running.  During the time I knew Ryan he was preparing to qualify for the US Olympic marathon trials.  I have never possessed that level of running ability.  But as runners often do, we talked running.  He always enjoyed hearing about my training and talking about was he was doing.  I never felt any less of a runner talking with Ryan.  And on occasion, I would run with him for part of his workout.  He would graciously accommodate my pace.  I remember one time in San Diego, I ran with him for six miles, then we split in Balboa park as he had really just warmed up and I was headed back to the hotel.

The thing with Ryan was that he was completely focused on qualifying for the up coming trials.  He thought he had a chance to qualify, but it was going to take a PR.  Because of the demands of his training, he was limited to working part time.  His company was very accommodating in that regard.  It was amazing how much of his life revolved around his running aspirations.

What got to me back then, was that he needed a PR to have a hope of qualifying.  He was close, but he hadn't ever run the qualifying time before.  And yet his life revolved around this goal.  Rolling things forward a bit, if he did manage to PR and to qualify for the Olympic trials, what do you think were his chances of actually making the team?  Right.  Zero.  His life, not just his running life, but his entire life was focused on qualifying to run in a race that really wouldn't make a difference to his future running one way or the other.

The guy was very good runner - much better than I ever was.  But he just wasn't Olympic caliber.  I used to use Ryan as an example of 'inexplicable behavior' in casual conversation.  Can you imagine, having virtually all aspects of your life revolve around qualifying to run in a race and then that would be it.  No medals.  No trip to the Olympics.  There was really no way for you to take the next step and make the team.  But I guess you would be able to say you ran in the Olympic Marathon trials.

So, over the last couple of weeks as I have been seriously contemplating attempting to qualify for the Boston Marathon, I have been reminded of Ryan.  Life is funny.  I don't remember if Ryan qualified or not.  But I do know this.  For the next 15 weeks, a lot of my energy is going to be focused on attempting to qualify for the Boston Marathon.  It will take a personal best (since I haven't ever run a marathon).  And should I qualify, that's really it.  I've no chance to win my age group, or anything like that.  But I guess I will be able to say I ran in the Boston Marathon.

Thanks, Ryan.  It took me a long time to figure it out, but you were a pretty inspirational figure in my life.  And now, not only do I understand my old friend a little better, but maybe, just maybe, I understand myself a little better as well.

Pick up the Tempo

Today's workout was a tempo run.  Looked like it would be pretty good on paper:  2 miles easy, 2 miles at short tempo pace, finish with 2 miles easy.  The "easy" and "short tempo pace" are predefined as part of your training plan in Run Less Run Faster and they are based on your most recent race performance.  I had no quibbles with 'easy'.  The only real issue I had with today's run was the hills.

If you live in Colorado Springs, at the foot of the majestic Pike's Peak, there is one thing for certain you can't avoid when running - hills.  Or said differently, you can't find a flat course to run.  Now we all know that hills take more energy to run than covering the same distance flat.  And today's 6 mile course was no exception.  Every course starting from my driveway (or any place else I'm aware of in Colorado Springs) has hills.

The most reasonable information I have seen on the impact of hills, is that every 100 feet of elevation gain adds about 30 seconds to your time.  If you are running a loop or an out and back course, you might be thinking "Hey, wait, sure you have to go up hill, but you also get to downhill.  Net elevation gain is zero, so what's the big deal?"  You do get some of the time back, but only about 60%.  So for every +100 feet followed by -100 feet, you've just added about 12 seconds (for the life of me I can't find my reference for that handy fact).

I'll grant you it doesn't sound like much, but if the uphill comes during your "2 miles at short tempo pace" and the downhill comes later, that's a lot to make up.  And you may remember that in my interval workout I had backed off a little, so I was extra determined today to hit my target pace. The good news is I did hit my pace today.  It was hard.  Not near as hard as the interval workout, but I was definitely working.  I was a little to fast on the "easy" segments, so I have some work to do on finding my pace.

I think I understand the title better now.  I was thinking it was implying:  "Run Less and watch your race times improve = Run Faster".  It's beginning to feel more like:  "Run Faster, you'll end up running less".  I'm beginning to wonder about my long run on Saturday.  On paper it looks pretty reasonable.  It's a 13 mile long run at 50 seconds a mile slower than I just ran the Denver Half Marathon.  How hard can that be?  It is 20 to 25 seconds per mile faster than I have been doing my long runs, so I'm sure I will notice the difference.  But it can't be that bad.  Can it?

Tomorrow is a core training day.  No official FIRST training.  It should be a good day to write about a new perspective on an old friend that I have found myself thinking about recently.

Right Cross Training

Part of the FIRST Run Less Run Faster program is that you must cross train at least 2 days during the week, with an optional third day.  As you might guess, they recommend cycling or swimming for cross training.  In both cases you get a good aerobic workout and, importantly, don't use the weight bearing muscles in your legs.  There is also some other complimentary goodness that comes along with either of these activities.  With two great choices, this ought to be an easy one.

I have only two problems with this:

1. I hate cycling.
2. I hate swimming.

I'm sure you've run into at least one person who goes on about how much they hate running, but they force themselves to do it anyway because they know that it is good for them.  Then they start detailing how brutal it is for them to run and how all the time they are thinking "when can I stop".  To which I usually say, "um, stop now".  Life is too short to waste time on optional activities that you dislike.  Find something you enjoy doing (swimming, cycling, badminton, tennis, soccer, team handball, whatever) and do that instead.

Not one to eschew my own advice, I had decided (before adopting the FIRST program) that I wasn't going to cycle and I wasn't going to swim.  Fortunately, I have a most excellent wife, who knows me quite well and in anticipation of this issue, she gave me a heavy bag for my birthday at the end of October.  Besides being a lot of fun, you get a pretty good work out punching the bag.  At this point, I'm doing 8 rounds of 3 minutes each, with a 30 second rest.  I'm keeping the punches and combinations relatively simple at this point, as I'm working on proper form, so as not to get injured.  If you have some interest in doing this, you would be best off to get some coaching.

Even with the hand wraps and bag gloves, I managed to take a chunk of skin out of the knuckle on one finger.  And of course, every time I work out now, the scab on that knuckle splits open again.  I'm really curious how long it will take to heal...

But other than that, I feel like I'm getting a very good work out.  I combine heavy bag training with Turbulence Training from Craig Ballantyne.  I've been doing the program since February of this year, and have nothing but good things to say about it.  As a runner, I've always felt that my lower body didn't really need any strength training (which shows my ignorance more than any thing else).  While Turbulence Training (TT) is a total body workout, it really focusses on building core strength.  Turns out developing core strength involves a lot of lower body exercises.  And turns out, I didn't have much core strength.

The program also has an 'interval' training component that is the fat loss part of the program.  I have this bizarre metabolism that seems to make it mostly impossible to gain weight (I'm not claiming this comes from running because I've had long periods in my life when I haven't run with no affect on my metabolism).  In any case, I 'm not interested in the fat loss part of the program.  You will find that Craig spends a lot of time bashing 'long slow cardio' as excruciatingly boring.  Only thing is, I happen to love it.  As long as it doesn't involve a bike or a pool.

But that aside, you can't go wrong with the program.  One of the key concepts of TT is continual variety that challenges the body in new ways, forcing it do adapt and increase strength.  To that end, the program comes with a number of workouts.  Each workout has an A day and a B day and is done for 12 weeks.  Then on to the next workout.  Just 3 days a week, and if you do the exercises as instructed, you will get an incredible workout and experience a very noticeable improvement in strength within a few weeks.  It's the best bang for time spent on strength training I've ever found.  Oh, the program does cost $40, but I wouldn't hesitate, it is $40 well spent.

So a cross training day for me starts with a Turbulence Training session, then wrap the hands, slip on the bag gloves, and go 8 rounds with the heavy bag.  Not only is it a good workout, but you know, sometimes it just feels good to hit something.

That Was a Step

With snow still on the ground from this weekend's storm, I wasn't really interested in going out to the track today. In any case, I didn't think the workout was that tough - 3 x 1600 meters. Three mile repeats, with 1 minute rest in between. That shouldn't be too bad. And the pace, well, it was derived from my half marathon time, so that means I should be able to do it. Right?

Mile and half warm up, then into the first mile repeat. Not feeling too bad. It's definitely a challenging pace.  I get to the 1/2 mile mark. It would be about right to be stopping now - IOW this was feeling like a good pace for 1/2 mile intervals, but I had another 1/2 mile to go. All I could think of during the second 1/2 mile was that I had made a mistake. I got the pace wrong. This is too fast for a mile repeat...

During my 1 minute rest interval, I ran up stairs and grabbed my copy of Run Less Run Faster, and quickly flipped to the page with paces for key workout #1 (intervals).  Bummer.  I had the right pace. Given the limits of the treadmill, I was 2 seconds per mile faster than the target pace.  I hurried back down stairs and got back on the treadmill for mile 2 (okay, so I probably got more than 1 minute of rest, but I did go up 2 flights of stairs).  About a quarter of a mile in, I, well, I, okay, I panicked.  "I can't do this..."  And I quickly hit the Slower button on the treadmill.  Now I'm going 3 seconds per mile slower than target pace, rather than 2 seconds faster.  All of my usual tricks, like "relax", "focus on form", etc, did nothing to help.  This was hard.  Somehow, I hung on to finish.

OK, just one more.  There are points in difficult workouts where the psychology of it turns in your favor, and this was the first one of those points.  I had already done two of these and all I had to do was one more.  How bad can that be...  Too quickly the last interval starts and after about a 1/4 mile, I'm having trouble with breathing and form.  Focus.  You can do this.  1/2 mile to go and I'm feeling oxygen deprivation, but now I hit the second psychological turning point - only 1/2 mile to go.  I've done 1/2 mile intervals at this pace many times and always been able to finish.  I now know I can finish, it's just a question of hanging on.  1/4 mile to go and my form is a complete mess.  I can't take in any more air with each breath, but what happens it to?  It doesn't feel like I'm getting any of it.  Last 220m.  Hang on.  You can do this.  Last 110m.  Relax, oh never mind, I'm way past that.  Last 50m.  Keep breathing.  Keep your feet moving.  Oh my gosh.  I'm done.  Hit Pause.  Off the treadmill, for a short 1 minute walking break.

After the 1 minute rest, I surprisingly don't feel too bad.  Then back on to finish with a 1.5 mile cool down.  I'm completely drenched in sweat, but really I feel pretty good.  Still, I'm sure glad there isn't a 4th mile repeat on the workout.  But you know, now I'm thinking I could probably do it if I had to.  I'm just really glad i don't have to.  Reflecting back on slowing down the pace, I have this sense that I failed the work out.  Or at least that I could have had a greater sense of satisfaction if I stayed with the original pace.  I ran the second 2 miles at 5 seconds per mile slower than the first, and that isn't much, but I backed down.  It was a mental defeat more than a physical one.  I suspect I could have held on at the faster pace.

I believe that a big part of what interval workouts are all about is mental toughness.  There is no question that intervals improve your speed.  But they also generally give you the knowledge that you can perform at a particular pace when you feel like you've got nothing left.  You take that with you into a race.  "I've felt much worse than this and still run a ____ (fill in the blank with mile / half mile  / quarter mile) faster than this."  Of course, you only get to take that in with you if you stick to your workouts, and never quit.  If you ever quit, you've got a new voice in your head that competes very loudly with the "I've felt much worse" voice.  The quitting voice says, "This is too much, too tough, conditions aren't right, this isn't your day..."  and on and on.  It takes many subsequent successes to put a workout behind you where you back down.

The first step in my marathon training plan.  I'm afraid I got off on a weak foot.  Not a bad foot.  I didn't quit.  I did finish.  And just 3 seconds per mile slower than target pace.  But I did back down because I was afraid it was too hard.  That's not a habit I want to start.  Boy, that first step was a big one.  We'll see how the next one goes, but thankfully tomorrow is a cross training day.  Then - up tempo.

The FIRST Step

I have settled on the training program put together by the Furman Institute of Running, based out of Greenville, SC. The program is called FIRST - for Furman Institute of Running & Scientific Training and is associated with Furman University. I picked it because the program is based on data. I'm that kind of guy.

The program is also known for requiring a fairly limited amount of running. At least as marathon training programs go. That has the benefit of fitting in to busy schedules, business travel and oh, the holidays that are rolling this way rather quickly. A lot of the material about the program is available on their web site, but if you really want to follow the program, I suggest you pick up the book - Run Less Run Faster. It benefits the researchers that put the program together, and provides information that you won't find on the web site.

I have to admit I was still a little apprehensive about starting down this path. I had the complication of needing to adjust the training plans in the book for the fact that I live and train at 6000 ft, and want to race at sea level. So, to help me decide how to proceed, I sent an email off to the FIRST program, using the general address on their web site. A little later in the day I found a specific email address for one of the authors on the e-Coaching page.

Honestly, I was hoping that maybe I would get a response from somebody. Some day. Maybe by the end of the week. If I was very lucky. But, within an hour of sending to the second email address I had replies from 2 of the authors, Bill Pierce and Scott Murr. I'm very impressed. They provided exactly what I needed to use the training paces in the book, based on my recent Denver Half Marathon performance. They also gave me some encouragement that what I am setting out to do is a reasonable goal.

Of course, all I had to do today was fill out the training plan with my specific training paces. Tomorrow I actually have to run.

I don't think I mentioned, but the reason the plan is Run Less Run Faster, is because all of the time you are running, you are running much faster than you would on other training plans. The highest mileage weeks are around 34 miles, but it would be a mistake to think of this program as an easy way to train for a marathon. Each week consists of 3 runs:

1. an interval workout on the track,
2. a tempo run (varying distances and paces, but generally a little slower than 5k race pace)
3. a long run (much faster than I am used to doing long runs)

Not a day is wasted. Every run has a specific purpose and a specific pace. I'm pretty good at pushing myself. But I have to admit, I was a little put off by the paces. I keep reminding myself that based on my half marathon time, I can do this.

So now that I have a plan (and quite possibly the best plan available for recreational runners), all that is left to do is take that first step. That comes tomorrow. Track workout.

Last Morning of Indecision

When I got up this morning, I grabbed a Clif bar, some water and a cup of coffee. I checked the weather: 31 degrees. Feels like 21. Wintery mix (for those of you in warmer climates, that means a mixture of snow and rain, sometimes freezing rain).

So, am I going to run?

Indoors or outdoors?

Actually neither of those questions crossed my mind. But I did reflect on my last run under similar conditions and concluded I needed to be dressed somewhat warmer. I ended that run, with 5.5 miles in to a head wind, covered with freezing rain, and was probably lucky not to end up with frost bite.

But today is the last day of my last recovery week after my "last" race (it was my first race in over three years). After today, I need to decide if I'm ready to commit to training for a marathon. Never run a marathon. Although I have been a runner off and on most of my life (since about age 14), I've never trained for, or entertained training for a marathon. Why now?

Four weeks ago, I completed my first half marathon - the Denver half marathon in 1:44:25. If you know anything about running, you can tell, I'm no elite runner. But at age 51 and 5280 feet, I was pretty happy with my time for my first half marathon. Going into the race I had multiple tiered goals:

1. Under 2 hours. I was pretty confident I could do this as I had run 13 miles in a training run in just over 2 hours.
2. Under 1 hour 50 minutes. This was a little more challenging, but based on my predicted marathon time from McMillan's Running Calculator, I should be able to complete the half at an 8:14 per mile pace. A great pace calculator by the way.
3. Under 1 hour 45 minutes. This would put me right about 8 minutes a mile, and based on some recent tempo runs, I felt very comfortable at an 8 minute pace.

After the race, while pondering my time, I did an adjustment based on altitude (there is definitely less air at 5280 feet), using the running calculator found at www.runworks.com. That gave me a sea level time of 1:39:39 for the half marathon (that's a 7:36 pace). Then taking that pace and using McMillan's Running Calculator again, I projected my marathon time at sea level. Hmmm. 3:30:10. Almost 5 minutes below the qualifying time for my age group at Boston.

When you add in to the mix that 5 months before the Denver race I had a life threatening bout of pneumonia, I was beginning to think that maybe I could do this. Qualify for Boston, that is. I recognize that for many people that doesn't really mean much, but for the recreational runner, it's the pinnacle of accomplishment.

I figure it makes sense to me to build on top of the conditioning I did for the Denver half marathon, rather than waiting for some other time and possibly have to start from a less prepared position. So, after looking for marathons at sea level, that fall at roughly the right point in time to allow me to prepare, and have a reasonably flat course thereby giving me a decent change to qualify, I settled on the 2010 Napa Marathon. The timing of the Napa Marathon has the added benefit of allowing me to take a shot at a second marathon in the fall of 2010 should I have issues at Napa.

The training program I've selected (more on that another time) says I need 16 weeks to get ready. That means Monday is the day to start training. If I'm going to do it. That makes this morning the last morning of indecision.