Day 3 of 126 - Marathon Training

Well so much for fun running, now the gloves come off, so to speak.  I bought this book a while ago called, "Advanced Marathoning". It is rather like Joe Friel's, "Cyclist Training Bible".  Just not as well written!  But it's got a general plan for an 18 week marathon train-up that has 75-95 miles per week.  It's rather intense.  Looking forward to it and seeing how my speed increases.  I'm pretty confident I can run right at the 3 hour mark right now but would like to blow it out of the water.

In other news,  I ran a pretty good 10k at 37:30.  I'd love to get to the 35's but all in good time.  The weather is getting downright oppressive here so, the races will be few.  Well all from here.  Here's a lovely shot post yesterday's tempo run...

300 - Not just a movie

300 finished in 30 days.  It required a 21.5 mile run the 2 days before the end that felt surprisingly ok.  This week is pretty relaxed.  I'm using it and next week as a break before I start my 16 week marathon prep in earnest.  So blog posts should be few.  Essentially, I'm running 8 miles a day to maintain my base bu throwing in strength work as well.  Might even substitute some runs with bike rides and swims.

All from the beautiful desert.  It is hot now.  Sweating while I type.  Always nice when the A/C van't keep up...

Hasta,

Greg

Miles and Miles

260 miles down 40 to go.  I've been running 12-15 miles a day now for over a week.  Some days definitely feel better than others.  Most running has been on the treadmill due to the heat and time of day.  I've been running at night after work.

The down side is that the below is an all to common occurrence:

The Sunrise over the T-walls.  So beautiful...

4 more days to run 40.  Should not be a problem.  I may shoot for one long day to blow it out of the water but who knows...  Well all for now...

The Day of Rest - Not - May 1, 2011

Today is normally my rest day but due to this week's convoy I'm trying to play catchup with my weekly miles.  I basically lost two days and had earlier in the month set a goal of 300 miles in 30 days.  Well I've got 100 miles left and 8 days to run them.  So My goal is to run 14-15's each day to try to build a cushion.  Last night I ran 15.2.  So hopefully work will go smoothly and not throw me any SNAFU's....

Below is a shot from my convoy of a guy braver than the peloton riders of the Tour de France.  Our driver did not see him until the last second because he was busy looking for roadside bombs (IED's).

Speed Day - April 27, 2011

The good - I get to run as fast as I can.
The bad - I will be in pain.
Today is speed day I will be running 11 miles with 7 of those at a 6:15 pace - tempo run.  The reset will be a warm up and cool down. 

I have been working out in the evening as I have been trying to wake up more naturally (e.g. sleep in).  For what it's worth getting proper rest seems to be important for post workout recovery.  My brother Mike is not the example to follow here.  He is notorious for incredible stamina for days on end and then getting sick as a dog for a week.

Here's my motivational picture for the day:

Word for the day is speed; run often run fast, but for now I'm off to sit behind a desk and read.  Hmmm, a little ironic.

A week later... April 26, 2011

My apologies to anyone other than me that reads this...  It was a busy week and our internet was down for four days.

I successfully maintained my running schedule during the week which saw my work schedule shift from 2pm - 2am to 9am - 9pm.  I'm back to my original 2-2 schedule and trying to get my sleep schedule re-adjusted.  It is annoying having to flip flop schedules at the behest of your boss but such is life.

Running, the point of this blog...

Last week I received two pair of new Asics DS Trainers.  They are uber comfortable and, true to form, not a blister or hotspot on their initial 13 mile runs.  That's what I call a god fit :).  This last week has had me living on the treadmill the dust and thunderstorms are just counter-productive to run in.  As summer approaches I anticipate that a majority of my running will be on the treadmill.

Here are my new shoes (the white and orange ones' 1st and 3rd from the right)..

Saturday I ran my 20 mile long run in 2:25.  I was happy with that.  I definitely still had gas in the tank for more.  During the week preceding I ran mostly 13 mile recovery runs.

I will have to run tonight as I slept in the am.  So more to follow....

Day 10 - 1/2 Marathon Time trial

Today was supposed to be a tempo run as follows:  2 mile warm up, then 6 miles at a 6:38 min per mile then another 2-3 mile cool down.  Well, I went in thinking if I do a quick warm up, at say a 7:10 pace then hit the tempo hard and extend it a mile or two I could hit a good 10 mile time.  Well, that turned into let's see if I can break 1:30 for my half marathon time. Subsequently, by mile 7 I was running at a 6:15 pace and ended up running a 1:25 1/2 marathon.

It was a solid run but I really need to stick with my schedule now.  Total miles today were 14.1 and looking forward to sitting on my ass and reading reports...

Hasta,

Greg

Day 9 - April 12, 2011

Yesterday was a rest day and I slept for 11 hours.  Felt fantastic.  Today was supposed to be an easy day, but I ran on the treadmill and kept pumping up the speed every other mile.  By the end of my 12 miles I was running at 9.2 mph.  I feel fine but just wonder if I sacrificed my speed day tomorrow. 

Restraint is a difficult thing for me to conquer while training.  If I feel good I want to run faster.  I suppose that's normal but I need to instill more discipline into my training.  We'll see how tomorrow goes, it might hurt. 

Today's product placement will be from my favorite line of running shirts.  Nike Livestrong shirts.  I like them for multiple reasons which are:

• They are very thin / light and don't chaffe my nipples  (always a plus)
• They're cheap
• I like cycling and blame the obsession on my brother and Lance Armstrong. 
• Who doesn't want to support cancer research?

BTW - If you wonder why I only take pictures at the end of the run...  We are only allowed to take photos in front of our CHU (Containerized Housing Unit) aka a trailer. 

Day 7 - April 10

Yesterday was a light run day.  I had my PT test so I pushed my long run day to Sunday (today).  In case you were wondering I did fine on my PT test: 94 push-ups, 93 sit-ups and an 11:56 2 mile run.  I don't want to split hairs but it was a bit dusty out and I was  running on concrete with a turn-around so I'm sure in ideal conditions I could've bee below 11:50.  Next PT test August...

Today's long run was Windy.  Yes, it blew.  I could rant on with a lot of trite jokes, but i'll refrain.  I took it easy and ran 16.3 miles in 2:10 min.  Making a sub 1:45 1/2 marathon so I'm happy especially given the warm and windy conditions.

Here's my cheesy photo for the day.  I'm doing my Zane Lamprey (Host of the world's best TV show Three Sheets) market this product pose.  I do apologize because I left my monkey at home.

Day 5 - April 8, 2011

Not much to say today, 11.2 miles in an hour and twenty minutes.  Looks like we have a front rolling in so it was uber windy.  It was a recovery run and tried to keep my Heart Rate (HR) < 147 bpm or 70% of my max.  I was generally sucessful.  I find that if I do not look at my pace screen it is easier to run slower.  The second I look at my average pace I have an overbearing desire to bring my pace time down. 

I have a PT test tomorrow so I had added incentive not to over do it.  Should be in good shape for tomorrow.  Since tomorrow is the PT test and supposed to b e my long run day, i'm thinking i'll just push my long run to Sunday.  Should not cause too much of a problem. 

Quick shoe note,  I know shoes and running are highly personal so I can only speak for myself.  That being said,  I think I need to run with the pholiosphy (pun intended) that: "If it ain't broke, don't fix it."  My forray into the North Face shoes seems to be ill advised.  I have been running on either the Asicis Kayano or DS-Trainer for over 4 years and nary a blister.  I got caught up in wanting to try something new and sexy.  i guess you can't blame me but I think I'm going to stick with my Asics and I'll use the sexy TNF shoes for casual wear! 

TGIF!

April 7th - The New Shoes

Beautiful day today.  Had one of the momments as I finished my run (11 miles recovery run 8:00 min/mile);  I was doing my little "victory loop" around our little compund which I do to get the full 11 miles in as my run course is only 10.6 miles, and Louis Armstrong's "What a Wonderful World" started playing on the iPod.  I actually looked up and saw skies of blue and clouds of white.  There was a light breeze and temps were in the 70's.  For a momment I could have been anywhere and all seemed right with the world.  Definately nice to clear the head before heading into work. 

The new shoes:  overall comfort great, stiffer than my Asics DS trainers but that was expected.  The only issue I have is that on the outside of my right ankle the shoe rubbed up against my ankle and basically rubbed my skin off.  Picts to follow.  I really like the shoes and hope this is not a deal breaker.  It is interesting that the right foot would strike dramatically different than the left.  Hmmm?  Is it me or the shoe.  I have no problems with any Asics but we shall see.  I'm going to let my ankle heal and give these suckers another go... 

Hasta from IZ

Day 3 - Sppedwork and New Shoes

Tough day today.  Wednesday's are always hard for me as they are my speed days.  I ran 4 x1600 intervals at 6:18 pace.  The first interval was at 5:58 but I was way past my lactate threshold and was hanging on for dear life.  So in the interest of self-preservation and actually getting something out of the workout.  I dialed it back a bit.  Discretion is the better part of valor.

In other news,  I got a new pair of shoes.  Yes, I succumbed to marketing and bought a pair of The North Face Single Track shoes.  They are supposed to be a good trail/road hybrid and since my running idol Dean Karnazes can succeed in them I figure I can too.  Also,  They look sexy and I got them for $70 which is about $40 less than I pay for my Asics.  So tomorrow will be my first run with them...  Here are pictures...  Happy times,  Greg

April 5 - Day 2 and Nutrition Thoughts

Second entry...    Easy day of running 11.5 miles at 7:30 pace with the normal sit-ups and push-ups to follow the run.  Yesterday we had a pretty good sandstorm.  One tends to eat a lot of dust.  it's not a thick sand like at the beach but more like a hazy dusty element.  I don't recommend running outside during a sandstorm. 

So fuel aka food.  One good thing about being deploying is the consistency of the food and it is easy to eat healthy.  As long as you don't mind eating the same thing time and time again.  Due to my work shift my first meal of the day is lunch then dinner and then midnight chow which is breakfast).  I basically follow a paleo-esque diet.  Lots of veggies and fruit and lean meats.  I do have cheats built in.  When I'm running I take in two 16 oz Gatorades (sport drinks are better than water for hydration)  and at midnight chow I will eat a bowl of oatmeal or Total cereal.  Refined carbs are a bit of a no-no but there are some allowances made if your training heavily.  I also drink 3 servings of skim milk each day.  Calcium is hard to come by otherwise.  So far the hardest thing to give up has been cheese.  Not to mention Vodka, but I have not choice with the latter sacrifice. 

Well that's it from here.  Off to work to check up on my Iraqi friends.   Allahu Akbar (That'll probably piss someone off)... 

April 4 - Entry #1

So as I start this,  I will try to keep it short reasonably interesting and up to date.  There those are my goals.  Unfortunately,  I will not be able to add a lot of pics and video as Operational Security is always an issue.  Not that anyone really remembers there's still a war in Iraq back home but old habits die slowly in the Army. 

The back story... This is my second tour in IZ (Iraq) I ran over 1500 miles my first tour (7 months) and hoping to break that this tour.  I landed in theatre March 10 and started running March 12th. it took a couple days to get from Kuwait to here.  Thus far I've ran 205 miles and feeling pretty strong.   My times need to come down to be where I was last tour but that will come. 

Unfortunately,  I ate and drank too much and legitimately worked on my upper body strength for a couple of fun army schools and got up to 167 lbs.  I'm now back down to 160 and am shooting for a goal weight of 145.  To my wife - don't worry.  I'll gain some by the time I come home I just want to break a 3 hour marathon time and then I'll eat again! 

Today was the first day of my official 16 week training.  Ran 11 miles easy at a 7:40 min/mile pace on treadmill with a 1.1% incline.  The weather is really windy and dusty today so it forced me inside. 

The pict from just after Saturday's 18.5 mile run...  All for now...  

-Greg