Thursday, June 30, 2011
Whoops!
Well, it came to me today that I had been neglecting this truing blog. It wasn't intentional, traveling, vacations, and attempting to make a video compounded on each other and created a not-so-condusive blogging set up. Since I am not one for elaborate excuses, I'll just give a brief summary: the video software won't work so I am unable to put "polished" videos for a while and I am currently running in gorgious San Mateo, California. I've done a few iconic runs already- such as the Golden Gate at 5:30 pace- and I plan on running to the top of Angel Island for my recovery. Should be a blast! Let you know how it goes down.
Friday, June 24, 2011
Treadmill Time!
Inclement weather has a peculiar habit of occuring just as I want to get a run in. Running in a thunderstorm presents unique challenges- which I got denied the chance to face. I received an official parental veto of my running plans as soon as the thunder started rolling in. My father apparently has some serious qualms with endangering the life of his children. Who'd ever imagine that?
I did get permission to use the treadmill, however. It's a devise which draws up a conflict of oppinions. On the one hand, it's a great tool for bad weather and my pacing is gauranteed. However, the belt is a bit small for my stride and it's as monotonous as staring at a wall for 40 minutes (probably because it IS staring at a wall for 40 minutes, but I digress).
So I did my weight lifting for the day as lightning lit up the windows and I contemplated how totally bad-ass a picture of me bench-pressing against a backdrop of electricity would look. I went through the usual 15 minute stretching routine but I had a bit of...fun performing plyometrics in the garage. As spacious as a two car garage seems, it really isn't enough room for skips and karaokes. But I managed to make due before I mounted the treadmill. Luckily, my "Hollywood Undead" and "Disturbed" Pandora radio stations really helped time fly by. But I was still relieved when it was over. Tonight, after all, is just a warmup for a 10.5 mile excursion at 7 in the morning.
Speaking of that run, it will be the debut of a new feature to the blog- Video Day. I decided that while I can articulate the sensations of a run at least as well as the next guy (unless I'm sitting next to John L. Parker Jr.), a picture is worth a thousand words. And a video is a bunch of pictures so I'm providing you a novel or something. Once a week, I'm going to record a workout or race and post it up here for you guys to see. Sort of like Flotrack's Workout Wensday, but without a set day. It may be on Sunday one week and Tuesday the next week; it all depends on the workouts. There is no better way to start it than with the most intense workout known to local atheletes- 10.5 at Clermont. Tune in tomorrow.
The Workout: 5 miles on the treadmill at 8 minutes per mile.
The Purpose: To allow my legs to recover for tomorrow's intense effort and continue to build an aerobic base.
Quote of the Workout: *during plyometrics* "Got to be sure I don't skip into the [scrap] 2x4's. That'd be a great way to end a season prematurely- get beaten by a piece of wood."
I did get permission to use the treadmill, however. It's a devise which draws up a conflict of oppinions. On the one hand, it's a great tool for bad weather and my pacing is gauranteed. However, the belt is a bit small for my stride and it's as monotonous as staring at a wall for 40 minutes (probably because it IS staring at a wall for 40 minutes, but I digress).
So I did my weight lifting for the day as lightning lit up the windows and I contemplated how totally bad-ass a picture of me bench-pressing against a backdrop of electricity would look. I went through the usual 15 minute stretching routine but I had a bit of...fun performing plyometrics in the garage. As spacious as a two car garage seems, it really isn't enough room for skips and karaokes. But I managed to make due before I mounted the treadmill. Luckily, my "Hollywood Undead" and "Disturbed" Pandora radio stations really helped time fly by. But I was still relieved when it was over. Tonight, after all, is just a warmup for a 10.5 mile excursion at 7 in the morning.
Speaking of that run, it will be the debut of a new feature to the blog- Video Day. I decided that while I can articulate the sensations of a run at least as well as the next guy (unless I'm sitting next to John L. Parker Jr.), a picture is worth a thousand words. And a video is a bunch of pictures so I'm providing you a novel or something. Once a week, I'm going to record a workout or race and post it up here for you guys to see. Sort of like Flotrack's Workout Wensday, but without a set day. It may be on Sunday one week and Tuesday the next week; it all depends on the workouts. There is no better way to start it than with the most intense workout known to local atheletes- 10.5 at Clermont. Tune in tomorrow.
The Workout: 5 miles on the treadmill at 8 minutes per mile.
The Purpose: To allow my legs to recover for tomorrow's intense effort and continue to build an aerobic base.
Quote of the Workout: *during plyometrics* "Got to be sure I don't skip into the [scrap] 2x4's. That'd be a great way to end a season prematurely- get beaten by a piece of wood."
Over exhaustion.
As I awoke from one of those sleeps in which you only recognize you're unconscious soon before you wake up, I realized with a jolt that I had accidentally slept the day away. My clock read 12:30 and my mind filled with profanities and inquries. The most common? "How the f@ck did I sleep through my run?! How could I let this happen?"
The question though argued that I actually had a choice. Sometimes your body will politely suggest you need rest. Other times, it will present you with soreness to encourage it. For distance runners, the most stubborn breed of human on Earth, it doesn't bother reasoning- it knows you won't listen. So it just convinces you to rest for just a momen before your workout. Before you know it, 8 hours have passed and you haven't run for the day.
Normally my body handles the stresses of training rather well. But two days of solid work in the Florida sunshine, 12 hours of sleep over both nights, and a speed workout tend to really exhaust me. I got home, indulged in some Track and Field action, and hey-presto! My 7 mile easy day vanished. Mind freak!
Temptation whispers that I should do 7 today, and 15 tomorrow. Common sense said that was a stupid idea and that I should just continue as planned with 5 today and 10 tomorrow. Common sense wins it.
The Workout: 8 hours of well needed rest.
The Purpose: To allow my body to recharge for a hard effort on Saturday- although I had very little choice in the matter.
Quote of the Workout: "zzz"
The question though argued that I actually had a choice. Sometimes your body will politely suggest you need rest. Other times, it will present you with soreness to encourage it. For distance runners, the most stubborn breed of human on Earth, it doesn't bother reasoning- it knows you won't listen. So it just convinces you to rest for just a momen before your workout. Before you know it, 8 hours have passed and you haven't run for the day.
Normally my body handles the stresses of training rather well. But two days of solid work in the Florida sunshine, 12 hours of sleep over both nights, and a speed workout tend to really exhaust me. I got home, indulged in some Track and Field action, and hey-presto! My 7 mile easy day vanished. Mind freak!
Temptation whispers that I should do 7 today, and 15 tomorrow. Common sense said that was a stupid idea and that I should just continue as planned with 5 today and 10 tomorrow. Common sense wins it.
The Workout: 8 hours of well needed rest.
The Purpose: To allow my body to recharge for a hard effort on Saturday- although I had very little choice in the matter.
Quote of the Workout: "zzz"
Wednesday, June 22, 2011
On the Job
It becomes obvious that one is not normal as soon as they decide that 8 hours of manual labor plus a speed workout is fun. It became obvious for me about an hour ago after I finished said workout with a smile on my face.
The day started at four AM when my father and I left the house for a four hour car ride to south Florida to install hurricane shutters (if you live in Florida and you want protection against hurricanes, we're your guys). This then followed with the actual installation of said shutters which turned into an eight hour ordeal as we wrestled with vegetation and hundred pound accordion shutters. Then it was an hour drive to the hotel where we ate dinner, my dad fell asleep, and I ventured into the night for some intervals.
How does a runner in the middle of an urban area with no access to an adequate running facility do repeats? Easy- do laps around the parking lot.
I took a walking tape measure (commonly referred to as "the wheeley thing") and a rock and chalked different marks into the asphault. It wasn't a MONDO track, but it would have to do
I have a tendency to not skip workouts, even when the circumstances would compel a "normal" runner to throw in the towel and vow to tack on makeup mileage in the next few days. It could be my determination, or my foolhardiness, or my naiveté; or most likely a combination of the three. Regardless of the subconcious mechanisms driving my modus operendi, the result was me jogging out 15 minutes in the pool before hitting the asphalt for a modified ladder.
The plan was for 3 sets of a descending ladder starting at 400 and ending in 100 (400,300,200,100) with a minimal recovery. The first set was spectacular (69, 49, 31, 15)! It laid groundwork for a progressively faster final two sets (67, 48, 29, 15) (65, 48, 28, 14).
I find myself feeling a complex myriad of emotions afterwards that range from pride to excitement. However, dwarfing them all is sheer exhaustion and the craving for sleep. Who am I to argue with my body?
The Workout: 3x(400,300,200,100) at (67-70, 49-52, 29-32, 14-16). Recovery was minimal and equated to about half the disance ran. Non-stop movement, jogging through breaks even during the 1:30 set break. 15 minute warm up and cool down.
The Purpose: To maintain and further sharpen the remnants of my track speed while working on maintaining a fast pace even when tired- hence the minimal recovery time. These workouts will make a fast 5k pace feel much easier.
Quote of the Workout: "Well, that was fun"- upon finishing the last one and slogging to my room like a zombie.
The day started at four AM when my father and I left the house for a four hour car ride to south Florida to install hurricane shutters (if you live in Florida and you want protection against hurricanes, we're your guys). This then followed with the actual installation of said shutters which turned into an eight hour ordeal as we wrestled with vegetation and hundred pound accordion shutters. Then it was an hour drive to the hotel where we ate dinner, my dad fell asleep, and I ventured into the night for some intervals.
How does a runner in the middle of an urban area with no access to an adequate running facility do repeats? Easy- do laps around the parking lot.
I took a walking tape measure (commonly referred to as "the wheeley thing") and a rock and chalked different marks into the asphault. It wasn't a MONDO track, but it would have to do
I have a tendency to not skip workouts, even when the circumstances would compel a "normal" runner to throw in the towel and vow to tack on makeup mileage in the next few days. It could be my determination, or my foolhardiness, or my naiveté; or most likely a combination of the three. Regardless of the subconcious mechanisms driving my modus operendi, the result was me jogging out 15 minutes in the pool before hitting the asphalt for a modified ladder.
The plan was for 3 sets of a descending ladder starting at 400 and ending in 100 (400,300,200,100) with a minimal recovery. The first set was spectacular (69, 49, 31, 15)! It laid groundwork for a progressively faster final two sets (67, 48, 29, 15) (65, 48, 28, 14).
I find myself feeling a complex myriad of emotions afterwards that range from pride to excitement. However, dwarfing them all is sheer exhaustion and the craving for sleep. Who am I to argue with my body?
The Workout: 3x(400,300,200,100) at (67-70, 49-52, 29-32, 14-16). Recovery was minimal and equated to about half the disance ran. Non-stop movement, jogging through breaks even during the 1:30 set break. 15 minute warm up and cool down.
The Purpose: To maintain and further sharpen the remnants of my track speed while working on maintaining a fast pace even when tired- hence the minimal recovery time. These workouts will make a fast 5k pace feel much easier.
Quote of the Workout: "Well, that was fun"- upon finishing the last one and slogging to my room like a zombie.
Tuesday, June 21, 2011
FUBAR
I frankly could not think of a better term to describe today's effort than this common military acronym. The vulgarity of it is equally proportional to the appropriateness of its usage. This run was disastrous.
It wasn't the heat, dehydration, or even muscular soreness which devalued the run. It was the route itself! We were running on a trail which, ironically, my mother and I discovered on my way to the house of the girl I was dating at the time. It was, on the surface, a pristine route-shaded and county maintained. It took a year for me to actually run the trail and boy, was I in for a shock!
On paper (or rather the map provided a the trailhead) there appears to be only two possible trails which are reasonably distanced and interconnected. However, the map neglected several minor cut offs, a fire road, and a whole other trail! Augment the relative uselessness of the only directional material available with the (excuse the necessary vulgarity) piss-pour markings and you have yourself the perfect recipe for FUBAR a la distance runner.
So, needless to say, my intended 7 mile progression run went completely out the window. Thankfully, my workouts usually come with some sort of contingency plan; in case events like this unfold.
So, my 7 mile progression transformed into a 45 minute hard effort. Which then turned into 45 minutes of "how the heck do I get back to the parking lot?" Oh well. It certainly isn't the first time unforeseeable events scratched my running schedule. And it won't be the last. All the planning and consideration can't compete with the universe's endemic chaos. At least I got in the proper mileage.
All in all, I find myself frankly unconcerned with any potential impact this little screw-up will have. I feel I am already in really good shape as is. And while I may be angered and frustrated at today's circumstance, I recognize that there is still plenty of training ahead to correct this lost opportunity.
The Workout: 7 mile pickup. Basically, start controlled the accelerate at the end. (Trail had other plans).
The purpose: To help my body become accustomed to the effort of starting controlled and accelerating so it becomes a feasible race strategy.
Quote of the Workout: "Ahah! I've found the way out!" *Five minutes later* "F@&k, nevermind."
It wasn't the heat, dehydration, or even muscular soreness which devalued the run. It was the route itself! We were running on a trail which, ironically, my mother and I discovered on my way to the house of the girl I was dating at the time. It was, on the surface, a pristine route-shaded and county maintained. It took a year for me to actually run the trail and boy, was I in for a shock!
On paper (or rather the map provided a the trailhead) there appears to be only two possible trails which are reasonably distanced and interconnected. However, the map neglected several minor cut offs, a fire road, and a whole other trail! Augment the relative uselessness of the only directional material available with the (excuse the necessary vulgarity) piss-pour markings and you have yourself the perfect recipe for FUBAR a la distance runner.
So, needless to say, my intended 7 mile progression run went completely out the window. Thankfully, my workouts usually come with some sort of contingency plan; in case events like this unfold.
So, my 7 mile progression transformed into a 45 minute hard effort. Which then turned into 45 minutes of "how the heck do I get back to the parking lot?" Oh well. It certainly isn't the first time unforeseeable events scratched my running schedule. And it won't be the last. All the planning and consideration can't compete with the universe's endemic chaos. At least I got in the proper mileage.
All in all, I find myself frankly unconcerned with any potential impact this little screw-up will have. I feel I am already in really good shape as is. And while I may be angered and frustrated at today's circumstance, I recognize that there is still plenty of training ahead to correct this lost opportunity.
The Workout: 7 mile pickup. Basically, start controlled the accelerate at the end. (Trail had other plans).
The purpose: To help my body become accustomed to the effort of starting controlled and accelerating so it becomes a feasible race strategy.
Quote of the Workout: "Ahah! I've found the way out!" *Five minutes later* "F@&k, nevermind."
Monday, June 20, 2011
Escape from the heat.
For those who aren't familiar with the weather in the sunshine state (which should only be a scant 90 percent of humanity) it has been uncharacteristically warm. As in we have had next to zero rain and the usual solar intensity. Combine these two and you get a heat index comperable to the blazing sand plains in Dante's inferno.
Perhaps the heat encourages slight hyperbole- but not much. At 6:00, obviously far from the heat of the day, the heat index was 103. While I understand that it is probably even hotter at other places in America, as my father says, "hot is hot." I was lucky enough to have my television turned onto the local news outlets for other more... sensationalized reporting (I can't lie, "State of Florida v. Casey Anthony" is entertaining- and addicting! It's like a daily fix of crack cocaine). It took five seconds of watching the weather to realize that my normal 6:30 run time would be detremental to my planned 9 miler.
So I did what any "experienced" athlete does. Eat delicious homemade sloppy joes and wait until the mercury dropped to a reasonable temperature. By the time the temperature lowered to a reasonable level, and the sloppy joe's sufficiently digested, it was 10:00. I set out into the stary night and dimly lit street with my usual running partner opting to bike alongside me.
I started out at a moderate pace: 6:45 per mile. By 5k, I was averaging 6:28. The next 5k, I averaged 6:18. The last 2.8, I was flying in a 5:50 pace. I attribute the night and the cool conditions, but this was the best 9 miles I've ever ran. And I still had energy to burn. I can feel myself getting stronger every day, now I just need to put in the work.
The Workout: 9 miles at a challenging yet controlled pace. (6:13 was the final pace).
The Purpose: To experience a large aerobic effort while maintaining control. Building both total strength and "speed endurance"- the ability to maintain a fast tempo for long periods and still have a sense that more could have been called for. (Effort was conversational for 7 miles and each mile was faster than the last).
Quote of the Workout: "Dude, you're really hauling. You're actually making me peddle." - Training Partner to me during mile 8.
Perhaps the heat encourages slight hyperbole- but not much. At 6:00, obviously far from the heat of the day, the heat index was 103. While I understand that it is probably even hotter at other places in America, as my father says, "hot is hot." I was lucky enough to have my television turned onto the local news outlets for other more... sensationalized reporting (I can't lie, "State of Florida v. Casey Anthony" is entertaining- and addicting! It's like a daily fix of crack cocaine). It took five seconds of watching the weather to realize that my normal 6:30 run time would be detremental to my planned 9 miler.
So I did what any "experienced" athlete does. Eat delicious homemade sloppy joes and wait until the mercury dropped to a reasonable temperature. By the time the temperature lowered to a reasonable level, and the sloppy joe's sufficiently digested, it was 10:00. I set out into the stary night and dimly lit street with my usual running partner opting to bike alongside me.
I started out at a moderate pace: 6:45 per mile. By 5k, I was averaging 6:28. The next 5k, I averaged 6:18. The last 2.8, I was flying in a 5:50 pace. I attribute the night and the cool conditions, but this was the best 9 miles I've ever ran. And I still had energy to burn. I can feel myself getting stronger every day, now I just need to put in the work.
The Workout: 9 miles at a challenging yet controlled pace. (6:13 was the final pace).
The Purpose: To experience a large aerobic effort while maintaining control. Building both total strength and "speed endurance"- the ability to maintain a fast tempo for long periods and still have a sense that more could have been called for. (Effort was conversational for 7 miles and each mile was faster than the last).
Quote of the Workout: "Dude, you're really hauling. You're actually making me peddle." - Training Partner to me during mile 8.
Sunday, June 19, 2011
A (much needed) day of rest.
It may seem counterintuitive to become faster by resting, but I kind of enjoy paradoxical logic. Especially when it actually serves a purpose. Honestly, I think runners have 2 separate and equally demanding work ethics. Work hard. And don't work at all. To try and find a gear in the middle (the fabled "work easily") is designated lunacy- like Bigfoot training for a marathon.
I assure you, that gear exists. We utilize it often but aren't aware of our usage. Think back to the tenuous warm-up jogs before an anticipated race or workout. Or that favorite speed of utterly exhausted athletes just trying to finish their day, "The Wog." But I digress.
At first I hated the idea of easy days but today I find my self not just infatuated with it, but smack in love. Why? It could be from the steady increase in mileage as I work toward my preseason peak (currently at 48 miles, eventually be at 60). It could be from the new stretches I've incorporated into my daily routine. Or it could be the 10.5 miles of rolling clay hell I endured yesterday. My mind tells me it is probably a combination of the three. My muscles scream that they don't bloody care what the reason is they just need to relax. In my experience, it is best to let the muscles get their way lest they lock up on you on race day.
So today I boldly went were few runners dare to go. Into the pool for some aqua-jogging. A half hour of zero pounding on my muscles should make them feel better and ready for a few more days of work. Plus, I get to feel like I've accomplished something today. Everybody wins!
The Workout: 30 minutes of aqua-jogging.
The Purpose: To experience the equivalent aerobic effort of a relaxed four mile run without any added stresses to my legs.
Thought of the workout: "Jesus, I thought running quarter mile laps was tedius. 100 foot laps are way worse!"x
I assure you, that gear exists. We utilize it often but aren't aware of our usage. Think back to the tenuous warm-up jogs before an anticipated race or workout. Or that favorite speed of utterly exhausted athletes just trying to finish their day, "The Wog." But I digress.
At first I hated the idea of easy days but today I find my self not just infatuated with it, but smack in love. Why? It could be from the steady increase in mileage as I work toward my preseason peak (currently at 48 miles, eventually be at 60). It could be from the new stretches I've incorporated into my daily routine. Or it could be the 10.5 miles of rolling clay hell I endured yesterday. My mind tells me it is probably a combination of the three. My muscles scream that they don't bloody care what the reason is they just need to relax. In my experience, it is best to let the muscles get their way lest they lock up on you on race day.
So today I boldly went were few runners dare to go. Into the pool for some aqua-jogging. A half hour of zero pounding on my muscles should make them feel better and ready for a few more days of work. Plus, I get to feel like I've accomplished something today. Everybody wins!
The Workout: 30 minutes of aqua-jogging.
The Purpose: To experience the equivalent aerobic effort of a relaxed four mile run without any added stresses to my legs.
Thought of the workout: "Jesus, I thought running quarter mile laps was tedius. 100 foot laps are way worse!"x
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