Two Weeks of Base Building Completed !

On June first, I took the unprecedented step of SLOWING DOWN in order to SPEED UP.

It still sounds counterintuitive. Although my reading of the physiology tells me that it is sound. The most amazing thing about the last two weeks is the fact that I have increased the amount of running I have done (ie hours per week) without feeling worn out.

I am also impressed by the fact that I have enough energy for a kick at the end of a 7 or 13 mile run.

There are only 2 weeks until we begin training for the NYC Marathon with Team For Kids. Currently, we are sending Emails back and forth on Yahoo and getting to know each other. I'll be interested in taking a look at the training schedule when it comes out, and I intend to follow it to the letter.

Tonight's run was interesting. Since I overslept in the morning I had to run after work. It was about 85 degrees at 8:00 PM and it was difficult to keep my heart rate at MAF (maximum aerobic fitness) level tonight, so (of course) I said forget it and sprinted the last half mile.

So much for consistency. Still, it was a good run and I felt comfortable.

13 Miles the Hard Way

Ran 13 miles today as my long run at just above MAF.

I did 13 miles at an average heart rate of 148 BPM which is 80% MHR and 13 BPM higher than MAF. The pace chart below shows that I started out at MAF pace and then picked things up at the end.



The increase in heart rate was due to a half-hearted attempt to increase my speed while staying near my MAF. In the end I accomplished neither. (I was over my MAF and not that speedy).

Admittedly this reflected frustration, but I am determined to get back to my base building plans tomorrow with a 6-7 mile AM run.

NYC MARATHON, HERE I COME

I got word on Friday that I was accepted as a participant in the Team For Kids charity and will be running in the NYC Marathon.

I'm very excited.

I had originally said that I was going to use this year for recovery and building my base prior to attempting to run a marathon in 2007. I entered the NYC marathon thinking that I would not be accepted. ... And I wasn't.

But my desire to run the marathon this year. To make all of this training seem as though it had a purpose was undeniable.

So I applied to participate as a member of TFK. The 48 hour wait before I knew for sure was stressful, and now the stress of knowing that I will be in the marathon and being serious about my training makes the former stress look trivial.

But I keep telling myself, if others have done it, I can do it too.

The stress is a motivator not a distraction.

Bring on the challenge!

TIME TO BE PATIENT.

The only word I can think of to describe today's MAF run is 'unsatisfying'.

Perhaps the best part of the run is that I actually got out of the door. Running at a heart rate of 135 BPM has its benefits (as I've described in earlier posts) but it also can just be a drag.

My first mile every morning has to be run at a ridiculously slow pace and because of the two big hills leading toward Cumming Highway, I find my self walking for most of the distance. Things get a little better in miles 2-4 but fighting the urge to run faster is bothersome.

However, the process is good in that it forces me to be on a plan and to strictly monitor my heart rate for each run. I hope that this build up in my aerobic base will benefit my speed later.

(Although secretly, I fear it will have no effect on my speed). Anyway, I have to be patient and wait for the desired results.

Wow. As I write this, there are only 10 minutes before the results for the NYC marathon lottery are posted. I wont get my hopes up. Apparently on 23,000 out of 90,000 applications will be accepted. If I'm not accepted, I'll start to plan for another marathon in November or December.

After all, November 5th is too soon, isn't it?

(If you think that that sounded like a lame attempt to try to convince myself that I don't want to run the NYC marathon.... You are absolutely correct.)

We'll see.

Sore and Anxious

I'm sore today.

When I started my low heart rate training, I was amazed at how I could run so much longer (albeit much slower) and not feel any worse for the wear. Okay, so it was only four days of Maffetone-style running over a 5 day period of time but the sheer mileage (at least for me) without residual effects were stunning:

• June 1, 2006: 6.5 miles
• June 2, 2006: 6.2 miles
• June 3, 2006: Rest day
• June 4, 2006: 14 miles (!)
• June 5, 2006: 6.5 miles

So maybe I overdid it with the 14 miles on Sunday or coming off my longest weekend run and tying my longest weekday run (back to back) was not wise.

I guess another way to look at this is that I am working out slow twitch muscles that I have previously not worked out with my previous (faster) workouts and the soreness represents progress in terms of recruiting muscles for aerobic activity that were previously not being utilized. At least (based on my reading) I think that is how Dr. Maffetone would look at this situation.

I overslept this morning and could not do my AM run on 6/6/06.

The question is whether or not I should go for a MAF run tonight after work? Decisions, decisions.

With regard to anxiety, tomorrow is the day that the New York City Marathon announces the people selected in the lottery. I did not tell anyone that I would like to run in the 2006 NYC marathon when I signed up a few weeks ago. I guess if I am not selected it would have been good not to let anyone else know. However; if I am selected, I would really need to become very serious about training.

In a way, I'm almost hoping that I am not selected so that I can continue to build my base and look to another marathon at a later date.

But, on the other hand, if I am selected I see no way (short of a terrible training injury) that I would pass up the opportunity.

Hence the anxiety.

My Maffetone Experiment: Long Run

Today, I did my longest long run ever.

14 Miles.

And the amazing thing is that because I was maintaining such a low heart rate and a slow pace, I actually had lots of zip in my legs at the end of 13 miles. In fact, I took the last mile in at a much faster pace than the previous miles (while ignoring my heart rate).

The best part is that I don't feel tired, cranky or sore.

If this method of building an aerobic base works as well as others have described in increasing overall speed, I think I've stubled unto something great.

My Maffetone Experiment: Day Number 2

Today was my second day running using the Maffetone Method which puts an emphasis on aerobic training at low heart rates to increase endurance.

Yesterday's run (6/1/06) was 6.5 miles at an average pace of 14 min 55 sec. My average heart rate was 131 which is below my suggested MAF heart rate of 135 BPM. Total running time was 1 hour 37 min and I burned 781 calories according to my HRM.

Today's run (6/2/06) was 6.1 miles at an average pace of 14 min 53 sec. Average heart rate was 131 BPM. Total running time was 1 hour 32 min. Burned 814 calories. (Not sure I know how I can burn more calories during a shorter run? Perhaps due to less walking today?)

So much for the numbers.

Here are my observations at 4 hours following this run.

• Minimal soreness, no ankle pain and no knee pain (whatsoever). This is uncommon after a 5+ mile run early in the morning. Too soon to say if it is just a fluke or related to the nature of the MAF training.
• Lots of pep in my step today.
• I had a little more trouble maintaining my heart rate under 135 BPM this morning. What I've been doing is slowing down my pace when the HRM says my HR is between 136 and 139 and walking if my HR goes over140 until it gets down to 130 before starting to run again. I'm sure the graph of my heartrate will look like the teeth of a saw after today's run.

Just heard about a website with podcasts regarding endurance training. It is EnduranceRadio.com and they have an interview with Jesse Leitner on today's podcast. I will definitely check that out.

Just started reading Dr. Maffetone's book (Training for Endurance) last night seems very interesting. So far I like his iconoclastic way of looking at training. I will also be ordering his other book (Eating for Endurance).

My First Three Months Back on the Road

I love this graph.

Let's hope I can continue to progress. I know that my pace will slow down when I begin my Maffetone training, but hopefully my mileage will increase.

My Maffetone Experiment

The month of may turned out to be a quantum leap in terms of mileage. My pace remains slow but has imprved substantially over the last 3 months.

The main difference between my running this year and that of last year is my ever-present fear of being re-injured.

Recently, I discovered the Maffetone system for endurance training which incorporates low heart rate training to improve aerobic fitness. The FAQ on this method provided a perfect description of me in the following statements regarding runners with poor aerobic fitness:

1. I am incapable of running at low heart rates,
2. I have difficulty completing mylong training runs and my pace slows down in the last several miles, just in order to finish them.
3. I am completely shot at the end of my long training runs, or even your short runs.
4. I am sore most of the time and ... plagued by minor injuries frequently, or get sick quite often.
5. My race times are not improving
6. I am very reliant on carbohydrates to get you through training runs.

These statements were written generically in the FAQs provided by Jesse Leitner and at coolrunning.com, but it's almost as though it applies specifically to me.

So I've decided to try slowing down and seeing if it will help me to speed up.

The Maffetone method indicates that I should run at a maximum HR of 180-40-5 which is 135 BPM. Rather slow when you consider that my running since march has been at an average HR of 159-160 BPM.

My book on the Maffetone Method arrives today. I can hardly wait.

Sent from Onyeije's Verizon Wireless BlackBerry

A good month

A few words about the month of May seem appropriate. This is the third month of my running comeback. There are so many things I'm doing differently this time around and they appear to be making a difference in my overall fitness and commitment to training.

First and foremost is my paranoia regarding getting re-injured. I realized that a large portion of my running prior to both of my injuries last season had the same formula. Run hard for multiple days in a row for short mileage, break down, become discouraged. Stop running for a long period of time. Start running hard again and repeat the cycle.

After my knees went bad on me last Fall and the doctor told me he thought it was early osteoarthritis I thought I was through with running.

However, thanks to chondroitin and glucosamine and a little patience I slowly came back.

So what do I have to show for it?

Two straight months of 60+ miles.

Longer weekday runs.

Two consecutive 20+ mile weeks for the first time since I took up running again.

And most importantly no injuries and more energy. I know this will sound repetitive due to the multiple false-starts announced on this Blog regarding comebacks...

But this time I think I'm on the right track.
Sent from Onyeije's Verizon Wireless BlackBerry

MONTHLY MILEAGE TO DATE

Back on the Road - For Real.

After a prolonged layoff, I'm back.

Let's hope I can keep it up.

Back on the Road?

Well for the first time in weeks I was able to put in 4 workouts in one week. They were far from quality workouts. They were much more like the very beginning of building a new base. My right knee which has been giving me grief for the last few weeks still hurts, but the good news is that the things which helped in the past (rest, ice and ibuprofen) work if I bother to use them.

My new discovery is a flexible elastic knee brace which is uncomfortable when I'm still but works wonders on the run.

More to follow.
Sent from Onyeije's Verizon Wireless BlackBerry

Back from illness, one more time

This last cold was a pretty severe one. Kept me off the roads for a week. But I'm back for more.

Always a glutton for punishment.

LYRICS FOR RUNNING

Really felt pumped listening to these lyrics on Friday:

Yes, no, maybe
I don't know
Can you repeat the question?

You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big
You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big

Life is unfair, so I just stare at the stain on the wall where
The TV'd been, but ever since we've moved in it's been empty

Why I, why I'm in this room
There is no point explaining

You're not the boss of me now, and you're not so big
You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big

Life is a test, but I confess
I like this mess I've made so far
Grade on a curve and you'll observe
I'm right below the horizon

Yes, no, maybe, I don't know
Can you repeat the question?

You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big
You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big

You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big
You're not the boss of me now
You're not the boss of me now
You're not the boss of me now, and you're not so big

Life is unfair

Across America: Still in Nevada

Wow! It sure seems like it is taking a long time to get through Nevada. As I enter this post my total mileage is at 413.58 (this will increase as more mileage is added). Today's run was one of my fastest. I like the fact that I am pushing back my lactate threshold and the point where I become exhausted.

My fear is that I will overdo things and injure myself again, but I have been getting stronger so that is probably why I haven't gotten hurt to date.

I am also loving my heart rate monitor. It is great to get an idea of my intensity based on something other than just pace.

I got a new attitude, and a plan

Preparing for a marathon is certainly a rollercoaster. From extreme highs to extreme lows. I am happy that I have stuck with my training program although I have not been as committed as I might have wanted.

I have been reading the second edition of Daniels Running Formula and I have been happy with the preliminary chapters. Hopefully I will be able to work this into a plan that will see me through the rest of my training.

I have also been happy with the bargain basement heart rate monitor I bought from the Sports authority. I will probably pick up a Forerunner 301 which combines GPS with HRM so I don't look like a total geek wearing two separate watches when I run.

Back from the Blog Graveyard

Well it has been three weeks since my last blog entry. For a while there, I thought that my wonderful blog was going to enter the ever expanding "blog graveyard". If you surf the blogosphere as much as I do, you'll see what I mean. Lots of well intentioned blogs with grandiose statements of purpose start off with lengthy entries and occasionally multiple entries per day (Hmm, sounds like me a few weeks ago) only to slow down or just abruptly stop.

Sometimes there is a reason for the discontinuation of the blog (for example a successful fund raising blog detailing preparations for a marathon)

Other candidates to the blog graveyard are more puzzling or even scary. A running blog I saw a few weeks ago had this guy talking about how he was depressed because his girlfriend left him and that the blog would help him recover... But then there were no more entries? Did he get over it? Did he sink into depression?

Who knows. Anyway. I'm back ready to run and ready to write!
Sent from Onyeije's Verizon Wireless BlackBerry

Wow! No I Get It

The Peachtree Roadrace is over. This was truly a life-altering experience. The race was everything I had hoped for. Enjoyable, challenging, and intense. It was difficult to maintain a very fast pace due to the number of people.

I ran fast enough to get a good time without overdoing it and felt as though I could have done more.

All in all a fantastic day.

This makes all the hard work worthwhile.