Sunday, November 27, 2011

BCRR Winter Series

Today marked the informal kick-off of the 2011-2012 Winter Series hosted by the Bucks County Road Runners (BCRR). This was my first BCRR event and it won't be my last- that's for sure! What a great way to surround yourself with the likes of fellow runners who are interested in challenging themselves and getting out there to have fun! It was another beautiful sunny morning with temps in the low 50's at start time. Because today was the informal opening of the series, there was no official time tracking. That fun will start next week at the Covered Bridge 5K race which begins at 9:30am on Sunday, December 4.

All of the Winter Series races are held in Tyler State Park located in Newtown, PA. The topography of the park is fairly hilly so the races will be challenging and a good workout. Today's Tour Tyler Informal was a 5.3 mile loop around the park which I managed in 44:50. That's an 8:28 minute mile which is pretty close to my average 5K race speed. So, I felt like I was right on target and it felt great.

An added bonus to today's run was being able to meet up with 2 of my Facebook running friends and their spouses – Great job everyone!

Happy and Safe Running,
John

Saturday, November 26, 2011

What Next?

This past week I felt as if I was trying to balance my post-marathon recovery efforts with trying to stay motivated and focused on maintaining a running schedule that provided me the right amount of aerobic exercise to maintain my fitness goals and objectives. I laced up my running shoes again on Wednesday and hit the treadmill for 3 miles at a very easy pace – it felt great! Thursday, of course, was the Thanksgiving holiday so all of my exercise was around getting the house and meal prepared for my family and we all had a very enjoyable time. And, I managed to NOT overdo my calorie intake and did NOT gain additional pounds.

Yesterday and today were absolutely beautiful days with clear, sunny skies and temperatures in the 65 – 70 degree range. I went outdoors and included a track warm-up in my runs; 4.25 miles yesterday and 6.0 miles today through Doylestown and parts of the Delaware Valley College campus which is close to my home. I feel like I am 'back in the saddle' so to speak.

So, the next running event that I'll be participating in is the Bucks County Road Runners Winter Series which a series of 12 races beginning tomorrow with the Tyler Tour Informal, a 5.3 miler in Tyler Park, Newtown, PA. I'll be meeting up with some of my Facebook running friends so it will be great to see them again, too!

I still feel like I am riding high from my Marathon accomplishment last weekend. I've received so much support from friends and family and wonderful words of encouragement that has made all the effort worth it!

I hope everyone had a wonderful Thanksgiving holiday and maybe some of you managed to include a Turkey Trot race in your holiday schedules.

Happy and Safe Running,
John


 

Monday, November 21, 2011

Mission Accomplished!


Race: Philadelphia Marathon by jbaker614 at Garmin Connect - Details

I'm not really sure how to describe how I am feeling right now. Yesterday, I achieved a goal that I set out to do about 3 years ago by completing my first marathon race. And, I managed to achieve a finishing time that was right in the zone that I was targeting (between 4:10 and 4:30) -> 4:23:46!

Although I would have liked to finish closer to the 4:10 time, I am still very pleased with my accomplishment. And, considering most of the advice I received from experienced runners was to just focus on finishing, I feel like I came out ahead by finishing and meeting my target time expectations. I think there is a lot to be said about being meticulous about following a training program. And, that I did! The 16-week program that I followed focused more on time rather than distance and included 2 rest days per week. I learned that REST days are equally important as RUNNING days, especially being a 50+ year old runner in training.

Similar to being meticulous with my training plan, I was also very careful with my preparations for the 18th Annual Philadelphia Marathon. Here is a breakdown of my race day prep:

  • Finalized and prepped all of my running gear the night before the race and retired to bed at 10:00PM
  • Woke up at 3:30AM on race day to make sure I had enough time for stretching, breakfast, and taking care of 'biological' business before I left the house
  • Left the house at 4:45AM sharp to travel into Philadelphia and found a parking garage close to the start and finish line
  • Arrived at the starting area right around 6:00AM and mingled in the crowd of excited runners
  • Positioned myself in the Purple corral by 6:40AM in anticipation of a 7:00AM start
  • Moved up to the starting line and finally started my race around 7:20AM

My biggest fear was that I would start out too fast. But, the crowd of runners through most of Center City Philadelphia kept me at a slow enough pace that I didn't have to worry about burning off too much juice at the start. I averaged a 9:45 pace for the first 14 miles, took a biological break around mile 15, picked it back up and then slipped to a 10:30 pace between miles 18-24. I wouldn't say I hit the wall at mile 18. My energy level was still pretty good (I was slurping 'Gu's' every 5 miles and kept myself hydrated with water and Gatorade at all of the stations) but both of my Achilles started to bother me around that time which detracted from my focus. But, I kept seeing signs in the crowd that read "Pain is temporary…. Pride lasts forever" and I kept reminding myself how proud I would be when I crossed that finish line!

I have to admit that the last 2 miles are pretty much a blur. I started to feel nauseous and I just wanted the race to be over! I do remember running next to a younger fellow who was really struggling and he kept repeating to himself, "Under 4:30… under 4:30" so I knew we both had the same goal in mind. I can't remember if he finished ahead of or behind me but I am certain that he did finish.

I do remember feeling such a huge sense of relief when I saw the finish line and time clock within my reach and finally crossing that line! I couldn't help but nostalgically reflect on all that I'd been through to get to that point in time. I wanted to capture the moment and savor it. It didn't take long for my friend, Tim and my brother, Steve to hail me to the sides shortly after I finished to hug and to congratulate me. What a beautiful moment indeed.

If you asked me 24 hours ago if I would do this again, I'm not sure how I would answer. I could barely move and I was in pain. But, sure enough, Pain is temporary. Who wouldn't be in pain after running 26.2 miles? It is a grueling experience but the rewards I feel right now will not be temporary. I proved to myself that I can clearly accomplish a goal by making a commitment and following through on a plan.

So, my biggest question right now is not
Will I run another marathon? Rather, the question I am asking myself right now is Which marathon will I run next?

Saturday, November 19, 2011

Final Prep for the Philadelphia Marathon


With a little more than 12 hours before race time, I can honestly say that I am comfortable, relaxed and excited all at the same time. I took the train into the city today to pick up my bib and race packet at the Pennsylvania Convention Center in center city Philadelphia and then had a great lunch at the Reading Terminal and Market – a flounder sandwich (it tasted like it was caught out of the Atlantic Ocean earlier this morning) and a cup of New England clam chowder (otherwise known as chowdah'). Since I was at the Reading Terminal, I also decided to buy all of the produce that I'll need for Thanksgiving dinner which is coming up later this week. Not only am I running my first marathon – I am hosting my family Thanksgiving dinner on Thursday. I wanted to make sure I got most of my shopping out of the way as I'm not sure what condition I'll be in later tomorrow J

So, my plans for tonight are to have a relaxing and light dinner and be in bed by 9:00PM. I am planning to be up by 4:00AM tomorrow morning so I can leave the house by 5:00AM at the absolute latest.

Wishing all of the runners who are making their final preparations the best of luck!
John

Thursday, November 17, 2011

Final Countdown: 2 Days!

Just 2 more days before the Philadelphia Marathon. To say I am a bit 'antsy' would be an understatement. I am so ready. It's like waiting for Christmas morning to arrive when you are 6 years old!

This morning I very aptly managed a 3.8 mile run in 40 minutes. Tomorrow will be a 20 minute run and then I'll be done.

I am feeling more rested and sleeping at least a half hour later and keeping an eye on staying hydrated. Let race day be here already!

Happy and Safe Running,
John

Wednesday, November 16, 2011

Weather Forecast - Modified


Sunday's weather forecast for the Philadelphia Marathon has been slightly modified since yesterday. The chance of rain is still only 20% but the general forecast has changed from Cloudy to Partly Cloudy and the high temperature has increased from 62 degrees to 63 degrees. I am actually glad to see that we won't be under a complete cover of clouds.

Also, I noticed that sunrise will be 6:51AM. With a race start time of 7:00AM that will be perfect timing to get a beautiful view of the Benjamin Franklin Parkway and City Hall as we start our 26.2 mile adventure.

Good luck to everyone who is making their final preparations for racing this coming weekend.

Happy and Safe Running!
John

Final Countdown: 3 Days!

Only 3 days left before the Philadelphia Marathon. My 16-week training program is quickly coming to a close – Sigh!

Today, Wednesday, was a Rest day so I have done exactly that – these feet have not been laced up with their favorite running shoes since yesterday morning. But, I have 2 more short training runs left this week before I hit the 26.2 mile course on Sunday.

Tomorrow will be an easy 40 minute run followed by a 20 minute run on Friday.

I am feeling well rested and energetic (although a bit anxious) as a result of my tapering. Final preparations will be in progress on Friday and Saturday. I still need to get a haircut and make my final decision on my running outfit and gear. It will be a bit warm – a high of 63 degrees is forecasted with partly cloudy skies.

Happy and Safe Running!
John

Tuesday, November 15, 2011

Final Countdown: 4 Days!

Just 4 more days left before the Philadelphia Marathon and my taper is in full swing!

  • Slept 6 hours and 41 minutes last night and felt well rested upon awakening
  • Stretched my back, hamstrings, calves and gluts prior to running
  • 45 minute easy run (4.25 miles) completed – Check!

Weather forecast for race day has been changed to Cloudy with a high temperature of 62 degrees! There is a 20% chance of showers.

Good luck to all of you who are making their final preparations for race day.

Happy and Safe Running!
John

Monday, November 14, 2011

Forecasting....



So, the weather forecast this coming weekend looks like a progression from sunny skies on Friday to partly cloudy on Saturday and cloudy on Sunday, Marathon Day! Also, the temps will be on a gradual rise over the weekend peaking with a high of 62 degrees on Sunday.

A bit warmer than I would have liked but at least we won't be dealing with bright sunny skies. And, there is just a slight (20%) chance of rain. That sounds good to me!

Final Countdown: 5 Days

Just 5 more days left before the Philadelphia Marathon and all systems appear to be GO!

  • Slept 6 hours and 52 minutes last night and felt well rested upon awakening
  • Stretched my back, hamstrings, calves and gluts prior to running
  • 45 minute easy run (4.25 miles) completed – Check!
  • Getting ready to have egg whites, whole wheat toast, peanut butter and a banana for breakfast

Weather forecast for race day is partly cloudy with a high temperature of 60 degrees!

Good luck to all of you who are making their final preparations for race day.

Happy and Safe Running!
John

Sunday, November 13, 2011

Week 16: Marathon Training

Training For:
Philadelphia Marathon
Sunday, November 20, 2011

Week 15:

November 14 – 20, 2011

Day

Date

Session

Mon

Nov 14

45 min, Zone 1 – 2

Tues

Nov 15

45 min, Zone 1-2

Wed

Nov 16

REST

Thu

Nov 17

40 min, Zone 1 – 2

Fri

Nov 18

20 min, Zone 1 – 2

Sat

Nov 19

REST

Sun

Nov 20

RACE DAY!!

Total

 

2.5 hr Run

Mon and Fri:
Optional Cross-Train Days

Back in August when I was beginning this 16-week training program, the thought of November and all that I'd be doing to prepare for the Philadelphia Marathon seemed so far away. But, here it is – race week!

My goodness- what a journey this has been. After coming home from my Marathon Training Camp at the Craftsbury Outdoor Center in Craftsbury, Vermont in July, I felt very ready to 'lock and load' in terms of making the commitment to follow a 16-week training program and stay focused on reaching the goal that I set out to do – train for and complete my first marathon. And here I am – training is almost complete and by this time next week I will be able to say that I finished.

One thing I remember Lynn Jennings telling me at the Craftsbury Outdoor Center is that I should set 3 time targets for my marathon. So, I'm going out on a limb here to declare what will make me very proud ("Best in Class"), accomplished ("Acceptable"), or I need to try harder ("Minimum Acceptable"). If, for whatever reason my time is greater than 4:30, I think I will need to seriously look at my approach to training and decide whether to do this again!

  • Best in Class à 4:10
  • Acceptable à4:20
  • Minimum Acceptable à4:30

Happy and Safe Running!
John

Wednesday, November 9, 2011

Tapering – So Much More to Give

Based on all the reading I've done about tapering, I can say that I am experiencing the classic reaction to my shortened runs – I want to go longer! My weekday easy runs this week are 45 minutes long and I'm managing 4.25 miles at an easy pace. I am feeling very strong and definitely want to continue running after I hit that 45 minute mark. But, I know it is important to follow my plan and give my body a chance to recover from the stress I've subjected it to with my 40, 45 and 50 mile weeks that have brought me to this stage in my training plan.

Race day is just 11 days away!

Happy and Safe Running,
John

Monday, November 7, 2011

Week 15: Marathon Training

Training For:
Philadelphia Marathon
Sunday, November 20, 2011

Week 15:

November 7 – 13, 2011

Day

Date

Session

Mon

Nov 07

45 min, Zone 1 – 2

Tues

Nov 08

45 min, Zone 1-2

Wed

Nov 09

REST

Thu

Nov 10

45 min, Zone 1 – 2

Fri

Nov 11

45 min, Zone 1 – 2

Sat

Nov 12

60 min

Sun

Nov 13

REST

Total

 

4.0 hr Run

Mon and Fri:
Optional Cross-Train Days

Week 15 of my 16 week marathon training program for the Philadelphia Marathon starts today. This is week 2 of my taper and after following the New York City Marathon on the news yesterday, I am getting more excited about race today. I just hope weather conditions are just as nice on November 20 as they were in New York yesterday!

Once of my highlights from last week's training was a 12-mile long run which I completed outside in 33 degree temperatures in Doylestown, PA. This was a good prep for me running in colder temps and feeling comfortable and warm with layers of clothing.

This week I need to stay focused on recovery, good nutrition, and sustaining my self-confidence!

Happy and Safe Running!
John


 

Sunday, November 6, 2011

Tapering

Now I know how it feels to taper and cut back on the hours and miles logged in preparation for my first full marathon race! This was week 14 of my 16-week training program for the Philadelphia Marathon on November 20 and it also represented week 1 of my 3-week taper prior to the race. I logged 35 miles this week (that's 13 fewer miles than last week) and 6:30 hours (that's 2:30 hours less than last week). Included in this week's training schedule was a 12 mile long run which I did yesterday through Doylestown with a temperature of 33 degrees at start time!

Run: Long Run by jbaker614 at Garmin Connect - Details

Race day is just 2 weeks from today and I know the time will pass by quickly. I am feeling confident and ready knowing that I followed my training schedule religiously. This time last year, I would never have imagined running 15, 18 and 20 mile long training runs but I did it!

Today is an absolutely beautiful day on the east coast and the runners in the New York City Marathon must be enjoying this perfect day to hit the streets and pound out 26.2 miles. Good luck to all the New York City marathoners!

Happy and Safe Running,
John