Final Stretch

As I wake up this Monday morning, I realize that I am indeed at the final stretch of my training for the Marine Corps Marathon. I have 15 weeks of disciplined and planned training behind me, along with a few 'bumps along the road' just to make things more interesting!

Yesterday I participated in my last race prior to next Sunday's marathon. It was the OctoRun 13K and I finished in 1:58:57 (unofficial) beating my time from last year by about 2 minutes. However, there were faster older guys on the course yesterday and I failed to place in the top 3 for my age group (55-59). I thought for sure I was going to medal when I saw a fellow who I passed during the last mile placed 2nd in his age group (40-44) but it wasn't meant to be. I've said before.... It all depends on who else is on the field!

My approach this week is to follow my training plan and to stay hydrated (which is my biggest challenge) and well nourished. No more 600 calorie muffins from the cafeteria at work for my 'mid-morning snack'!

So, here it is, the Final Stretch, and I will be running a Marathon in 6 days!!

Safe Training Folks,
John

8 Days and Counting

This is my final weekend heading into the Marine Corps Marathon which is next Sunday, October 28! At this point, I have the better part of 15 weeks of training behind me and I am going to use this weekend to log my last long run and pamper myself with a massage.

Today (Saturday) is technically a REST day for me but I am considering going to the fitness center to do some light cross training on the stationary bike and weight training. Nothing too serious. Tomorrow is a more active day as I am registered to run in a local race in Hatfield, PA. The Octorun 13K is an unusual distance (8.03 miles) but it fits nicely into my schedule. My training plan calls for a 60 minute run this weekend and I ran this same race in 70 minutes last year so I think it is a good fit.

This time next weekend I will be in the final preparations for running my 2nd marathon!!

Safe Training Folks!
John

10 Mile Long Run in Rock Hall

While I was visiting family in Rock Hall, MD this weekend, I took advantage of the perfectly flat terrain and ran a 10-mile long run down to Eastern Neck National Wildlife Refuge. This was my first long run since running the Rock 'n' Roll Philadelphia Half Marathon on September 16 so I was very anxious to get out on the road again and log double digits! All went very well. It was a beautiful morning, clear skies with a temperature around 64 and my foot managed just fine.

It is hard for me to believe that 4 weeks from tonight I will have another marathon under my belt - the Marine Corps Marathon is on Sunday, October 28. I will be working on my confidence over the next couple of weeks. Technically, tomorrow begins week 13 of my 16 week marathon training program and it is the last week of the speed training phase of my program. I will be modifying the program as I don't want to risk any additional injuries so I will be sticking to easy runs this week to make sure I log the distance.

Next Sunday I will be running the LBI 18-Mile Run in Long Beach Island, NJ. That is another perfectly flat course so that will be my next to last long run before the marathon. Tapering will beging immediately after that race.

Safe Running and Training Folks!
John

10.5 Miles in 2 Days

Coming back from recovery requires patience and prudence. In other words, listen to your body and don't do anything stupid!

After being on the sidelines for 11 days, I resumed running on Thursdsy and Friday this week. I stuck to the treadmill and ran 5.25 miles each day at an easy pace. Day 1 went without a hitch but yesterday was more of a challenge. My left foot was sore and tender for the better part of yesterday so I was icing it again last night. Today will be a cross training day on the stationary bike and I will attempt my first outdoor run tomorrow while I am visiting family in Rock Hall, MD. (It's nice and flat there so I am targeting another 5 miler at an easy pace.)

I am registered for an 18-Mile run in Long Beach Island, NJ next weekend on October 7. I absolutely have to get another long run in at this distance prior to my Marine Corps Marathon adventure on October 28. I ran LBI last year under grueling conditions (85 degree temps) and it was once of my most miserable running experiences so I am looking forward to more favorable conditions this year.

Whenever I get frustrated I remind myself that I've been through much worse than this. Two years ago at this very time I was in the midst of recovering from a ruptured tendon in my right foot (non-running related injury!) that required 2 surgeries, 8 weeks of non-weight bearing rest and many months of Physical Therapy.

So ... Yes, I will recover from this current 'bump in the road'.

Safe Running Folks,
John

Back in the Saddle

My recovery from a badly bruised foot is slowing and systematically proceeding in the right direction. Yesterday I had an appointment with the Orthopeic doctor and he ruled out any type of fracture (with x-rays) so I have clearance to resume running.

It has been 11 days since I ran - I've stuck to cross training on the stationary bike and I have respected my rest days. I have to admit that I am apprehensive but excited at the same time. I'll stick to a more controlled environment by running on the treadmill this morning. My objective is to run at least 4 miles at an easy pace today. I'll see where that leads me.

The Marine Corps Marathon is just 4 1/2 weeks away. I should be at the peak of my training program at this point leading up to my final 3 week taper. I am going to have to make some creative adjustments to my program but I want to see how this morning goes before I get too crazy!

Safe Running Folks!
John

Half Marathon Summary

I thought it would be interesting to do a side-by-side comparison of my recent half marathon results. Interestingly enough, I've seen good progress with improving my pace resulting in better finish times. And, on the opposite ends of these events (Chicago and Philadelphia), I had 'extenuating' circumstances impacting my performance. Chicago was HOT and I was in PAIN in Philadelphia! Finishing in the top third overall and within my age group makes me feel good. I know I'll never be in the top 20% but if I can chip away and get loser to the top 25% now that would be an amazing accomplishment!

It is pouring rain at the moment and although my left foot is still sore from my race in Philly on Sunday, I am planning to head out to the gym after I have another cup of my Morning Joe to do some cross training on the bicycle and some strength training.

Marathon training is moving forward!
John

Rolled Through Philly in 1:57:42

The Rock 'n' Roll Philadelphia Half Marathon could not have asked for a more beautiful day yesterday. A gorgeous late summer day with temps in the 60's and low humidity - very sweet!.

My finish time of 1:57:42 was a PR for this course (this was my 3rd year running this half marathon) but not an overall PR.

I have to say that I was well on my way to achieving a new PR and was on target to finish around 1:52. However, at or around mile 8, I started to feel pain on the bottom of my left foot. I did my best to focus my thoughts and energy on my form and my time but by mile 11 the pain was all I could think about. In all honesty, I am really not sure how I crossed that finish line.

At the time, I was convinced that I developed plantar fasciitis. However, when I changed out of my running shoes into my sandals after the race, I noticed a small piece of gravel was in my left shoe - Aha!! How could I have not noticed? I didn't even feel it but it was big enough to cause a point of irritation for each foot strike.

Several hours later after I started to ice my foot, it became clear that the tiny piece of gravel was indeed the culprit. I noticed 3 distinct reddish areas on the bottom of my foot that represented strike points. That little bugger was moving around and causing so much grief for my foot. By last night, the bottom of my foot looked bruised and this morning it looks cherry red and it is still very sore. I think it will be several days before I lace up again for running. Today is my rest day so I am thinking that I will resort to bicycling when I head back to the gym tomorrow.

Lesson learned - when pain begins at a strike point - consider stopping to see if there is anything in your shoe. No kidding. That could have been gotten me a new PR and saved me a lot of grief!

Marching forward with my training (although this week may have some modifications) for the Marine Corps Marathon on October 28!

Happy Trails Folks!
John

Rockin' and Rollin' in Philly

Final preparations tonight for the Rock 'n Roll Philadelphia half marathon tomorrow morning! This will be my 4th half marathon in as many months and it will be my last half marathon before the Marine Corps Marathon at the end of Ocober. The weather is forecasted to be an absolutely beautiful day to run 13.1 miles. Temps will be around 60 degrees at 8:00am - race time!

Feeling good - I had a few strong runs this week so I am feeling prepared. I did not include intervals in my training this week as I figured my racing on Sunday would compensate for that.

Planning to have a light dinner shortly followed by relaxing. The alarm clock will be going off at 4:30am - that will be here soon enough.

Good luck to everyone who is racing this weekend!

John

August Stats - 1000 Miles YTD

I am wrapping up another month of running on this Blue Moon Evening August 31, 2012 and just happened to notice that I reached the 1000 mile mark for the year! I clearly remember beginning this year running a 5K race in Tyler State Park so I started the year running 3.1 miles and here I am 997 miles later. Based on my trend, it looks like I will be very close to reaching 1500 miles for the year.

This month I ramped up my marathon training in preparation for the Marine Corps Marathon which I will be running on October 28. As part of my program, I’ve been participating in a half marathon each month and August saw me running the Rock ‘n Roll Providence Half Marathon on August 19. Providence really rocked and I had a great time there and managed to accomplish a respectable finish time 1:59:25. Although not a PR, I was pleased with finishing under the 2 hour mark. My objective is to finish Marine Corps as close to 4 hours as possible.

I am also wrapping up Week 8 of my marathon training program tomorrow and I plan to finish the week with an 18 mile long run. That will be 3 miles longer than my 15 mile long run last weekend. I hope to get an early start and instead of hitting the Delaware River Canal tow path like I did last weekend, my plan is to run the new (and unopened) Route 202 Bypass which is close by and convenient to home.

So, August had a lot of Easy Runs, several Long Runs and one Half Marathon. Next week starts another month and Week 9 of marathon training for me. It is also the week that I plan to add Speed Training to my program. At least once a week (probably Thursdays), I will include speed intervals to my program. I am looking forward to adding that new dimension to my program!

All-in-all, I would grade my month’s performance a B+. Although I’ve been meeting my mileage and running time targets, I have to admit that I am not exactly where I want to be mentally. Also, I need to improve my diet – I have been inconsistent with my meal plans and need to improve my nutrition. To that end, I will plan to post highlights of my eating program throughout September. That should keep me motivated and focused!

Happy and Safe Training Folks!
John

Providence Rocked!

This past weekend I ran the Rock 'n Roll Half Marathon in Providence, Rhode Island and it rocked! I arrived in the rain on Saturday afternoon but by evening the skies had cleared and Sunday morning was just glorious. Blue skies and a temperature of 61 degrees at race time. This was the first time I ever spent time in Providence and what a lovely city. The course had a few challenging hills along the way but the scenic New England landscape was a real treat. White church steeples peeking above the lush green foliage were very pleasing to the eye.

My official finish time was 1:59:25 - not a PR but right in my target zone. More importantly, I finished 8 minutes faster than Chicago last month where the weather conditions were grueling. So, if anything, my Providence results helped me regain my confidence.

Now I am spending a week along the coast of southern Maine where I plan to hit the beach and roads for more training amidst the beautiful New England landscape.

Next race is the Rock 'n Roll Half Marathon in Philadelphia on September 16.

Race on folks!
John

Week 5 Marathon Training – 31 Miles!

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
8/06/2012	45	50	4.1	167
8/07/2012	60	65	5.3	168
8/08/2012	-	-	-
8/09/2012	60	90	5.7	168
8/10/2012	-	-	-
8/11/2012	120	128	12.25	167
8/05/2012	45	46	3.6	168
Total:	330	379	31

Another week down and 31 miles logged for Week 5 of Marathon Training. The highlight for this week was a 12.25 mile Long Run on Saturday. Despite managing a hectic travel schedule this week for work, I was able to pretty much stick to my training plan although I had to make a few minor adjustments. For instance, today (Sunday) is supposed to be a Rest Day but I did get to the fitness center and logged a 3.6 mile run at an easy pace. I also included some lower body strength training after my run this morning.

This weekend I was able to watch Team USA (men and women) perform at the 2012 Olympics in London and all I can say is that all of those athletes are such an inspiration to anyone who enjoys running as a sport. My goodness – the speed with which they bolt around the track is mesmerizing. How is it possible for the human body to move at such speed with such finesse? Lots of grit and determination, commitment, and dedication to what they want to accomplish. It felt so proud to be an American watching them bring home the Gold and Silver Olympic Medals this weekend. Congratulations Team USA!

As for me, I will embark on my 6^th Week of Marathon Training beginning tomorrow – Go Team John!

Happy and Safe Running Folks!
John

12.25 Mile Long Run – Done!

So, it's Saturday and we all know what that means – LONG RUN Day! Yes, it is my favorite day of the week; well, sometimes it is. Due to my work travel schedule this week, my training took a bit of a detour. Yesterday I was scheduled for a 45 minute run but I spent the majority of the day in airports and airplanes, heading home from Southern California. I wonder if airlines will ever offer fitness center options on cross country jaunts - wouldn't that be sweet?

My actual objective for today's run was to log 2 hours. Before I retired to bed last night, I committed to running outside, despite the warm and humid weather conditions. I was running on the treadmill in hotel fitness centers during the week and I really needed to experience the outdoors. And, instead of hitting the Route 202 trail that I've been frequenting, I decided to take to the roads. And, I managed 12.25 miles despite the conditions and the hills in the area where I live. I love the feeling of starting my run right at the end of my driveway, without having to drive to my running course or gym. And, I know that at the end of the run – I will be home!

I still need to run 45 minutes to meet my training schedule objectives this week so my plan right now is to do an easy run at the fitness center tomorrow. Sunday is supposed to be one of my REST Days so I will keep that in mind so I don't overdo it.

Happy and Safe Running Folks!
John

Marathon Training – Week 4!

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
7/30/2012	45	49	4.1	167
7/31/2012	60	66	5.25	168
8/01/2012	-	-	-
8/02/2012	60	62	5.3	168
8/03/2012	45	51	4.1	168
8/04/2012	105	97	8.0	167
8/05/2012	-
Total:	315	325	26.75

Another week of marathon training is now behind me. And I have to say the warm weather and humidity that we've been experiencing has been quite the challenge. So, this morning for my weekly long run, I had to resort to 'Plan B' and ran inside at the fitness center, logging 8 miles. My original plan was to tackle 10 miles outside but it was already 74 degrees at 7am this morning and the air was thick with fog and humidity – not my idea of ideal conditions for running a LONG RUN. Nonetheless, I felt really strong throughout the run and I probably have gone longer but I mistakenly thought my target time was 75 minutes rather than 105 minutes. I knew I should have double-checked my schedule before I left the house but I wasn't as organized as I should have been. Another lesson learned – Have a solid plan the night before and commit to it!

Tomorrow will be a rest day but I am planning to do some strength training at the fitness center. Other than that, I hope to have a relaxing and restful Sunday!

Safe and Happy Running!
John

Marathon Week 3 – Completed!

I finished up my 3^rd week of marathon training with a 9 mile long run this morning. My goodness it was warm! I started out at 7:30am and it was already 70 degrees. My 90-minute 9-mile run left me thoroughly soaked in sweat and quickly reminded me of my half marathon run in Chicago last weekend under similar conditions. This really has been a brutal summer weather wise and not so ideal for training because of the warm temperatures. All-in-all, I ran a total of 26.25 miles for week 3 and my total time was about 13% higher than my target:

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
7/23/2012	0	0	0	168
7/24/2012	30	40	3.1	168
7/25/2012	60	66	5.25	169
7/26/2012	60	65	5.5	169
7/27/2012	30	40	3.4	169
7/28/2012	90	95	9.0	169
7/29/2012	0	0	0
Total:	270	306	26.25

 

Looking back on the past 3 weeks, I consistently 'over' ran based on my time targets but this week represented my closest time to target so I feel like I am pretty much on track. One thing I want to consider for week 4 is to begin adding one speed training session to my program. I'll be looking at my week 4 plan later this weekend to figure out my plan of attack.

Aside from training, my next race will be the Rock 'n' Roll Providence Half Marathon on August 19 so that is 3 weeks away! Hard to believe at that point, I will be finishing up week 6 of my marathon training!

Happy and Safe Running Folks!
John