Friday, June 30, 2006

Training: Bowker Perimeter

Today along with the future president of the United States we ran two comfortable loops of the Bowker perimeter loop. We could feel the warm “dry” air pushing out the “wet” humid air as the morning progressed.

Luckily, we were early enough to only catch part of the BFI’s morning trash pickup. The driver said “it’s not BFI’s truck or services fault, it’s the customers” talking about the liquid\trash spills when the truck accelerates away. Each home with BFI service is left with about a half-gallon of liquid smelly trash on the pavement in front of their house. The driver claims customers dump milk and other liquids in the trash and there is nothing they can do about it. I disagree, we have Waste Management as a service and their trucks don’t make a trash mess. Waste Management trucks do make an oil mess leaking from the truck’s engine.

On the run we started the French language audio short course to inline ourselves with the upcoming trip to Paris. Now, if I can only juggle at the same time. J

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

In regards to Ron Clarke, “he still needed tough anaerobic work to sharpen him up”

It’s not always the best athletes who win the big ones; it’s the best-prepared ones, those who are completely ready on the vital day

Training: AM – Bowker Perimeter Loop 8.5M, 1:20:44, 8:06pace, 136HR, 69 degrees, sunny w\stroller

Thursday, June 29, 2006

Training: Shermans Bridge OutnBack

This run came down to the Outbound at 6.85M 53:18 7:46 pace, Inbound 51:26 7:30 pace, overall 13.7M 1:44:44 7:38 average pace. The out and back is kind of a neat run psychologically when trying to return quicker than you left. Today’s route is much better than yesterday’s.

Shermans Bridge crosses the Sudbury River located in the Great Meadows National Wildlife Refuge. The route consists of a mix between hills and flats all on easy paved roads or sidewalks. Very peaceful once in the refuge with very light vehicle traffic. If you continue on to Route 126 it comes out to 15.16 miles.

Training: AM – Shermans Bridge OutnBack 13.7M 1:44:44 7:38 pace, 139HR, 70 degrees, very humid

Wednesday, June 28, 2006

Training: On the Hood of a Car

Simple run to go with the Lydiard training in finding out if the return trip is quicker than the outbound. Also, to verify mileage as recorded by a vehicle and the USATF website.

I chose a route that would be part of my travels for the day to save time. Turns out this is an absolutely crappy route, it takes you through a downtown district, pop. 15,000, along three state marked roads through suburban towns. So, there was plenty of traffic to contend with from cars, trucks and heavy eighteen wheelers. A septic tanker came awfully close to me on one of the curves, close enough for me to shout a few expletives in return.

At one point I became the hood ornament for a mid-size blue car driven by a Mother of three. You see the main objective in driving is to get from point “a” to point “b” in the safest most efficient manner. She decided to cut down on some of the safety by driving over the stop line and crosswalk while looking left at an intersection so she could make an immediate right hand turn. Completely oblivious to the runner coming down this small hill wondering if she truly will stop. Go figure she keeps rolling, I feel the car bumper smack my legs and instantly get the “Hollywood jump on the hood” reaction. My water bottle flies into her windshield and I grab a hold of the space underneath the hood expecting a ride as I was plastered across the car. Fortunately the car comes to a stop, I get off the car a bit shaken up. She opens the car with this wide eyed expression wondering if I am alright…I am thinking, what do you think lady, you just ran into me…An approaching driver pulls up and asks me if all was okay as she said she saw the whole thing. I look at the Mother and the three little ones and I say, “You gotta slow down, you have kids in the car”.

My driving is typically ten times more conservative, it’s conservative to start, when I have kids onboard. I see (feel) now others don’t exactly think the same. I was able to continue my run sustaining no admissible injuries.

Time outbound was 55:45, a 7:26 pace and return was 59:10 a 7:53 pace. Out included a car\runner accident, inbound included 80 seconds at McDonalds for a pit stop and refill my water bottle. My car measured this at 15M and USATF came up with 15.4M.

Here is my recovery compared against Pfitzinger’s plan. My first week back was zero mileage hence the steep incline.

Training: AM – Maynard OutnBack 15M, 7:38 pace, 142HR, 70 degrees, humid

Tuesday, June 27, 2006

Training: Letting Loose

In preparation for the 4 Mile race on the fourth I opted for a speed run. My initial thoughts were to run intervals at the track. I realized that would not simulate race conditions so I ran the Will Guzzle route as a fartlek. Different pickup distance, speed, length, etc. it was a good effort and should make me too sore.

Apparently the HR Monitor didn’t start when I took off so I don’t have the hard stats. Many of the pic-ups were at 150-160 HR and recovery would come down to 135-140.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

We let our kids sit back in buses and cars between home and school, while the Africans get there and back by running.

Training: AM – Willow Guzzle 10M, ?:?, ? pace, ?HR, 70 degrees, humid

Monday, June 26, 2006

Training: Bowker Flats

We have another humid summer day with the future White House chief of staff on the Flats. This run is getting to be a regular staple; some say monotonous, I say it’s the old standby that is hard to beat. I ran out of energy around mile five, I am thinking it is because of today’s schedule change with time, nutrition and hydration.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

Conditioning running helps to develop strong upper-leg muscles, which are the only ones powerful enough to make the heart work at the effort and for the lengths of time necessary to gain the desirable results. The longer and more steadily you use those big muscles to lift your body against gravity, the better. With this in mind, jumping and skipping in addition to your daily runs are also beneficial.

Training: AM – Bowker Flats 7.5M, 58:54, 7:51 pace, 145HR, 80 degrees, sunny humid w\stroller

Sunday, June 25, 2006

Weekly Review: Conditioning

Weekly Review

Total Miles: 81
Number of Workouts: 7, 11 hours
Stretching: fairly consistent
Yoga: Two, feels good
P\U, S\U: 100/70

Notes: This is two of two non-program weeks. My conditioning is coming along and is recognizable as to the effort. I am very much looking forward to kicking off the 18-week marathon training program.
Started a little work on the running database, will need to do more this week to show any real progress. Training surpassed the mileage and time mark this week. The weather was a little more accommodating and the yoga helped keep flexibility.

Issues to Note:
1. Nothing significant. I can feel the right shin ever so slight, still need to try the water experiment.
Next Week Goal:
Keep the mileage around 80, run for another week of 10-11 hours, work in a speed session to prepare for the July 4th 4M road race. Layout the Post Marathon recovery mileage progression on a chart.

Training: AM – Nashawtuc Loop 14M, 2:01:47, 8:42 Pace, 126 HR, 68, Overcast with stroller.

Saturday, June 24, 2006

Training: Mossman Loop Modified

Another rainy morning run, this time I modified the Mossman Loop to try and make an even four miles out of it. I did it per the USAT site.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

You could go on running your courses anaerobically and quite evenly for several days, but then you would find yourself unable to continue because of the gradual breakdown of your whole system. So take careful note of any early warning signs and move your speed back if necessary.

Training: AM – Mossman 4-Miler 4M, 32:54, 8:13 pace, 137HR, 65 degrees, rain

Friday, June 23, 2006

Training: 20K Emerson Keyhole Course

Looking ahead I should develop six courses based on distance to more easily follow yesterday’s program. I am thinking I will run the time for the next two weeks developing courses and then work the distance courses. Todays run is the first of the courses, a 20K, intersection to intersection is 12.66 so you need to adjust by ending at the first house on Belcher. Nicely shaded it runs past Emerson Hospital and the Concord Country Club.

2008 Olympic Trials event is coming to Boston. This should be an interesting addition to the already jam-packed Marathon weekend in Boston. Pretty much a flat course and the weather can be quite accommodating. The wind could play a factor in crossing the bridge over the Charles River.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

Marathon Training Technique

Doing a lot of your running at speeds just within you maximum steady state. This places the utmost, aerobic safe pressure on your heart from the cardiorespiratory and cardiovascular systems, and offers

Training: AM – 20K Emerson Keyhole Course 12.66M, 1:39:07, 7:49 pace, 138HR, 70 degrees, sunny humid

Thursday, June 22, 2006

Training: NWRA+Mosssman

I now have a few running “friends” to keep my pace honest. At least in the Refuge; the deer\horse flies are just coming out. They love to keep me company by swarming around my head and occasionally landing on a bare shoulder. Wherein they proceed to take the largest piece of flesh from my body they possibly can. To avoid such pests one must run at a faster pace than they can keep up with. So, the refuge runs will be reserved for faster paced runs through the rest of the summer.

In addition, the weeds have grown to knee height on the shortcut over, so that will need to be avoided. Otherwise, one slip and a twist on an ankle could put me out of commission for sometime.

I could feel some leg soreness from yesterday’s trail and hill work at Walden Pond. Also, a slight indication of something on the left outer knee. Running on the roads seems so much easier and smoother on the body. After today’s run I experimented with bounding, very little in the yard. It didn’t go to well and will need some time to develop.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

As promised…sorry for the delay:

Monday…15Km at one-half effort over an undulating course.
Tuesday…25Km at one- fourth effort over a reasonably flat course.
Wednesday…20Km at one-half effort over a hilly course.
Thursday…30Km at one- fourth effort over a reasonably flat course.
Friday…15Km at one-half effort over a flat course.
Saturday…35Km at one- fourth effort over a reasonably flat course.
Sunday…25Km at one-fourth effort over any type of terrain.

Training: AM – NWRA+Mossman 12M, 1:31:53, 7:45 pace, 132HR, 70 degrees, sunny humid

Training: Walden Pond

Wednesday, June 21, 2006
AM. I parked at the canoe launch as the “train” traffic was already backed up on this wooded paradise. It’s actually a nicer lot than the one where all the dog walkers park for it is shaded and no other cars. Excellent trail run; this run breaks the five-day stroller running streak.

Training: AM – Walden Pond 16.0M, 2:04:46, 7:30 pace, 123HR, 70 degrees, sunny

Tuesday, June 20, 2006
Training: Willow Guzzle

Hot and Hazy afternoon run. We ran with the future President of the United States in the stroller at a casual pace stopping often for fluids. We changed the end of the route to return on Ford, Munnings and then Witherell to see if it will bump it up to an even ten vice 9.8m.

Training: PM – Willow Guzzle 10.0M, 1:27:35, 8:45 pace, 123HR, 80 degrees, sunny humid w\stroller

Monday, June 19, 2006

Training: Bowker Flats

Hot and Hazy am run. Yesterday we fell victims to the heat, today acclimatization settling in? Nonsense. Need to be very conscious about fluid intake. I could’ve done a second run in the late afternoon but felt it would serve little purpose. Checkout today’s heart rate versus pace. This took about seven minutes longer than a previous run. What weather affect!

Lydiard is right in writing that in a few weeks, with patience, is becoming progressively easier and more enjoyable. This week I will try and bump the time up to ten hours.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

Once you’ve mastered the schedule, time, you can move on to one that concerns itself more with distance than time, and progressively increase your speed as your maximum steady state rises and your muscles and general condition become stronger: I will post this tomorrow…

Training: AM – Bowker Flats 12.5M, 1:42:38, 8:12 pace, 143HR, 80 degrees, sunny humid w\stroller

Weekly Review: Conditioning

Weekly Review
Total Miles: 64.25
Number of Workouts: 7, 8.5 hours
Stretching: need to get better at the routine
Yoga: Zero regressed due to lack of priority
P\U, S\U: 100/50

Notes: This one of two non-program weeks. My conditioning is coming along fine with no major injuries. As Mike commented I need to stop moving the 800lb. rocks and my back will feel better.

The Excel spreadsheets do not look all to user friendly so I will scratch that idea and go with an Access database of my own design. I have a few web examples that have nice front ends and can see samples of the “pay” databases to create my own.

Training missed the mileage mark, but that’s well and good per Lydiard. Go how you feel, says he. So, on Sunday’s run we practically ditched it at seven miles because it was so hot and humid. We finished with twelve by using short goals and extending them. Later in the day we hiked for an hour at Great Brook State Farm and ate ice cream.

Issues to Note:
1. it’s hot and humid or as the local weather reporter says, Hot and Hazy. My advice is to get used to it and get over it.
Next Week Goal:
Up the mileage to 69, run on time based, no testing, increase yoga to two, stretching and strengthening consistency.

Training: AM – Water Row 12M, 1:42:01, 8:30 Pace, 136 HR, 80s, Sunny humid with stroller.

Saturday, June 17, 2006

Training: Fifer’s 4 Mile Road Race

We were awakened to the sound of the landscaper’s machinery as they prepped to mow the lawn early this morning. Good enough reason to pile out of bed on a Saturday and head off to the race. It was very sunny and the temperature was climbing to expected 80 degrees.

The conservative side of me, hence Lydiard readings told me to forestall the race and let my wife run it as a tune-up to our Townie race on the fourth. Another part of me is not quite comfortable racing with the jogging stroller. Runners seem to get really irked for being passed by someone with a stroller. I ran the course approximately seven minutes ahead of the musket firing to start the race.

The course is published as flat, it’s not many rolling hills and turns, it’s saving grace is the umbrella of foliage that covers the entire course except the 400m down a gravel road to the popsicle stick finish. Yes, this is another one of those old-fashioned hometown races. It is very popular with the families and neighbors. Following the race there is a parade and a day long of food\sporting activities and local merchant booths.

The Masters reign in the men and women’s title, my wife gets second master. The men’s time was 21:37, not bad, would’ve given me a good run. We were able to stay ahead of the race running the two loops that setup like a figure eight. This was the only run for the day.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

You should increase mileage/time rapidly until you can follow this kind of schedule (m=minutes):

MO=60m, TU=75m, WD=60m, TH=120m, FR=60m, SA=120-180m, SU=90m. Total=10-11 hours.

Training: AM – Fifer Day 4M, 27:44, 6:56 pace, No HRM, 75 degrees, sunny w\stroller

Friday, June 16, 2006

Training: Bowker Flats

I wired the driveway motion detector yesterday for the floodlamp. It seems in my old age I am more cautious as I took the extra effort to rig a harness in case I slipped. Feels like I pulled another muscle in my back as we moved the largest rock out there yet. It turns out the $80 utility cart that has a load capacity of 800 lbs. is quite flimsy. I started looking on Craigslist to get an idea of the cost for a Bobcat to move the boulders.

Today’s run is one of those run of the mills by putting in the effort and knuckling down to get it done. For the end I ran with our neighbor as we chatted about triathlons.

Fathers Day race is looking to hot, supposed to get to 90 and we certainly are not ready for it recalling last years disaster at the Great Lincoln Steeplechase. I guess that’s one nice thing about getting older is you remember lessons of the past and try not to repeat them.

FIFER'S DAY "BOOOZAH ICE CREAM" 4 MILE ROAD RACE is the place to be tomorrow morning at 0930 for a flat four miler. The post-entry fee is a mere $10. That’s a whopping $30 less for us to run this than the one last weekend.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

The long steady running that I term marathon training is designed to create a state of fatigue, though not so great as to interfere with the next day’s program. You should be able to recover reasonably quickly.

Training: AM – Bowker Flats 10M, 1:20:44, 8:00 pace, 138HR, 65 degrees, sunny w\stroller

Thursday, June 15, 2006

Training Run: Willow Guzzle

More reading leads me to believe the 10 mile training run distance serves as a litmus test to ones ability in phase development and peak racing performance. Today’s run is on my Willow Guzzle route which is a keyhole course into Concord.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

Building Stamina, quite simply it means putting your body into a near-tireless state so that oxygen debts are not created quickly and the ability to recover rapidly is at a high level. Stamina is general cardiac efficiency.

Training: AM – Willow Guzzle 9.75M, 7:31 pace, 1:13:22, 140HR, 65 rain

Training Run: Haskell Field

My concern about Maximum Heart Rate is that I performed this last July and measured a 188HR. For now, I will go with the 180HR and re-test in another four weeks after the 2400m test.

Russ ran the annual Great Lincoln Steeplechase this past Sunday and said, “I've never seen so much mud in my entire life. What a great race! Amazing that somebody could run that course in 41 minutes. In one place we had to run through a stream, over slippery rocks covered with 8" of running water”. I am thinking he is racing for the stories vice the age-group win or PR.

The Steeplechase Race Director reported “A solid week of rain made this 25th running more memorable. A lot of shoes in the dumpster after this excursion”.

This weekend may have a Fathers Day race in the works; with stroller…we will see the temperature is to hit 90 degrees. Last year I ran Steeplechase when it was 90 and it was miserable.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

We start Chapter 2, “only when you’re quite clear about the physiological and mechanical aspects of your training will you develop the confidence you need to become a champion”.

Training: AM – Haskell Field 9M, 8:00 pace, 1:13:26, 133HR, 70 sunny

Tuesday, June 13, 2006

Maximum Heart Rate Test - Track

The Maximum Heart Rate Test on the Track protocol calls for going to the track (2 mile run) and warming up, stretching and then several 100m strides. Then (wearing HRM) run an all-out 800m and note the highest HR recorded on the monitor. Rest for two minutes and run an all-out 400m. The highest number crossing the finish line will be HR max. If you have an observer available they can check your pulse for six seconds and multiply by ten.

Today’s test was under sunny skies, 70 degrees with a slight breeze. There were several walkers on the track, but none in the way. I launched into the 800 like I had springs in my legs and settled to a hard pace by 200m, by 600m I was breathing heavily and the legs started to feel slow. Crossing the line I felt the HR strap moving around and the reading around 172 at a time of 149 seconds; chalk this up as a bad reading. The 400 was mentally easier but physically demanding as the legs didn’t make a very fast turnover, time was 74 seconds and HR of 178. I think I will use the 180 from last week’s hill test as my HRMax. The program I am looking at lays out a nice schedule for someone with a HRMax of 183 I am thinking it’s not too far of a stretch and I might just use it.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

It’s better to do long aerobic running at between 70 and 100 percent of your maximum steady state.

A marathon runner must use his anaerobic capacities economically, controlling his running so that he gets just barely into an anaerobic state and stays there.

Training: AM – HRMax Maynard Track\Trail 12M, 7:51 pace, 1:34:26, 178HRMax 133HR, 75 sunny

MesoCycle V Week 5

Weekly Review
Total Miles: 65
Number of Workouts: 7, 8.5 hours
Stretching: need to get better at the routine
Yoga: One, need to add one more
P\U, S\U: ?/? lost track

Notes: Last recovery week per Pfitzingers Advanced Marathoning. I ran 68 to his 50 schedule. All is well and time for the conditioning phase of training.

I am experimenting with a few Excel spreadsheet templates that I found on the web as my paper based journal expired. Eventually I might create an Access database if the spreadsheet is not working out. I see there are databases out there for sale that have a lot of very nice features for reporting and statistics.

This last week of training went really well and this week’s schedule is more of the same aiming for a mileage of 69. I have been re-reading some of the printouts of Lydiard notes and will make another run at the HRMax this week, on the track this time.

Issues to Note:
1. Right shin vaguely lingers, options from what I have read are: alternate walking on toes and heels after a run, hanging your legs in cold water, swimming with a kickboard and rest.

Next Week Goal:
Up the mileage to 69, run on time based, run the Max HR test, increase yoga to two, stretching and strengthening consistency.

Training: AM – Bowker Flats 7.5M, 60:31, 8:00 Pace, 138 HR, 70s, Sunny with stroller.

Sunday, June 11, 2006

Training: 2X Water Row Loop

I will post this week’s wrap up later today or tomorrow.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

The longer the periods of running, the better the results of the sustained effort will be. Running speed, in theory, should be just below your maximum steady state at all times, so you can maintain runs of long duration.

Training: AM – Haynes Loop 14M, 1:59:02, 8:30 pace, 125HR, w\stroller 65 degrees, Sun

Saturday, June 10, 2006

Training: Haynes Loop

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

Summing up, athletes by taking sensible aerobic exercise everyday, stimulates their bodies’ metabolism into providing progressively richer oxygenated blood, developing:

  1. improved absorption of oxygen
  2. faster blood circulation from the heart through the arteries, arterioles, capillaries, and veins to the lungs and muscles, and back to the heart
  3. more efficient pulmonary ventilation and capillarization, as well as improved utilization of oxygen in the muscles

The quicker the heart can pump blood through the body, the better the performance.

Training: AM – Haynes Loop 5M, 39:02, 7:48 pace, 136HR, 55 degrees, Rain

Friday, June 09, 2006

Training: Bowker Flats

Today’s run was shortened as my neighbor wanted to chat about neighborhood vandalism. It turns out the large rocks in their yard have been smashed into by cars as evidence of the parts left on his lawn in years past. Yesterdays purchase was for a motion detector over the garage driveway. Oh yeh, I found a Bud Light in the mailbox yesterday. How rude, it was an empty. I also picked up a heavy duty wagon with an 800 lb. load capacity to move more rocks out of the backyard. These rocks are so heavy that it will be difficult for vandals to move. I will need to figure out a way to leverage the rocks onto the wagon. Seems the mosquitoes are now out in force, good thing they only bother you when you stop running.

Looking to pass on this weekend’s race and consider one on Fathers Day.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

I am often asked by runners with a daily two-hour program whether it is all right if they split the period into two one-hour sessions. My answer is that continued exercise is needed for capillary development, so two short periods will not be nearly as effective as one long one.

Training: AM – Bowker Flats 12.5M, 1:36:42, 7:44 pace, 145HR, 55 degrees, overcast

Maximum Heart Rate Test

The results are in and let’s say the hill got the best of me. After three maniac type efforts of pushing the pace I read a 180 HR maximum on the monitor. I was expecting a 182 for some reason; the error margin is within one or two beats.

Now that there have been no physical issues for the third day, racing comes to mind as this is the season of multiple races every weekend to choose from. Concord has the Emerson 5K Run For Cancer put on by Emerson Hospital. This is only five miles from home and could be a quick in and out type run to test where the speed aspect is for planning. Another reason to run is to build confidence for our 4th of July Townie Race, its 3.78 miles; only worth Town bragging rights as to who is the fastest.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

Fundamentally, my training system is based on a balanced combination of aerobic and anaerobic running. Aerobic running means running within your capacity to use oxygen. Each person according to his physical condition is able to use a certain amount of oxygen each minute. But this limit can be increased by proper exercise.

Morehouse and Miller have shown that aerobic exercise is nineteen more times economical than anaerobic exercise.

Training: AM – MAX HR (Morse Road) 7.5M, 65:03, 140HR MAX 180HR, 50 degrees, Rain

Wednesday, June 07, 2006

Training Run: Battle Road Trail


The robins are out hopping along the ground checking for fresh worms as the rain has resumed its spell on our area. Last night the kids worked like busy elves as they moved 80% of the 250 foot rock wall that I had constructed. Don’t forget it threw out my back for a week. The Police said they will run a patrol during the suspicious hours. Now, I have to collect the stones from neighbor’s yards and the street. I suspect they didn’t scatter them in my lawn because that would take away from any chance of spinning the tires there. With all the rain today the ground is quite fertile and primed for some evening passes. Today, I bought a sledge hammer and a set of wooden stakes. When driving the stakes the wood gave way at the knots so the rows look like crap but they serve a minor deterrent. Next, will probably be to train the yard spotlight in that area and consider a motion detector or let it also burn all night. Any suggestions?

Despite the rain today’s run along the Battle Road Trail was quite relaxing. The soft packed surface is primo. There is a significant amount of tree coverage so puddling only occurs in the open field areas. The trail is mostly flat with two small hills. I used the USATF site to check mileage, this course measures seven miles. A very scenic, historic and a true National Treasure close to Boston.

RUNNING THE LYDIARD WAY copyright 1978; more good stuff:

Bill Bowerman, in his book Coaching Track and Field, wrote: “There is no better distance coach in the world.”

Even among the critics, there are many who secretly practice exactly what Lydiard preaches (with minor variations to convince themselves that they thought of it first).

Training: AM – Battle Road. 7M, 58:51, 8:24 Pace, 134 HR, 50 degrees, no issues.

Tuesday, June 06, 2006

Training Run: NWR Dirt Out n Back (D.O.B.)

Excellent training day, woke up with the back and shin issues gone! Blazed a new trail in the National Wildlife Refuge. Mostly flat to rolling, unpaved road with dirt and gravel. One section is very flat along the Assabet River. Well shaded so I used the USATF site to check mileage and left the Garmin at home. Measured distance was 11.61 but I will call this 11.5 miles as the cutting through the woods to get there is estimated.

On with the Lydiard Training, this past weekend Russ and his family came over for our cookout. Despite the rain we had good time swapping racing stories. He just ran the Little Rhody 5k in Rhode Island a New England Grand Prix Race. This race you need a sub 16:00 to even get close to breaking the top 25. Russ brought over his copy of RUNNING THE LYDIARD WAY. The copyright is 1978; I can’t believe I am going to rely on this dated but proven method. The more I read it only makes sense.

Lydiard’s Basic Theory: that long, even-paced running at a strong speed increases strength and endurance, even when it is continued close to the point of collapse; it is beneficial, not harmful, to regular competition”.

Training: PM – NWR D.O.B. 11.5M, 1:28:43, 7:40 Pace, 149 HR, 65 degrees, no issues.

Monday, June 05, 2006

Training Run: Bowker Flats

This loop is about as flat as I can get in the neighborhood. There is only one grade that may raise your heartbeat a few but this is 95% flat. Bowker was a land division of years back in suburbia Sudbury to provide homes to the metrowest migration. Mission is to run no hills until the right shin splint is gone.

Training: AM – Bowker Flats 7.5M, 60:17, 8:00 Pace, 141 HR, 65 degrees, little back soreness and feel a slight sensation on the right shin still.

Sunday, June 04, 2006

MesoCycle V Week 4

Weekly Review

Total Miles: 62.25
Number of Workouts: 7
Stretching: all runs, need to get better at the routine
Yoga: One
P\U, S\U: 100\200

Notes: Absolutely enjoying the 8:00\mile pace, very relaxing. This is the second to last for the recovery per Pfitzingers Advanced Marathoning. I ran 62 to his 42 schedule.
I registered with the USATF and to run the Cape Cod Marathon. Currently at 21 weeks out and will use the next couple as conditioning.

Issues to Note:
1. Rock hauling blew out my lower back in the latter part of the week. This destroyed the situps and push-ups for the week.
2. The very slight inner right shin dull sensation feels like it is finally subsiding. What caused it? I also noticed I had a couple of bruises on both legs, possibly from rock hauling.

Next Week Goal:
Maintain mileage around 60, looking to run on time based and see where the mileage lands, run the Max HR test, increase yoga to two, stretching and strengthening consistency.

Ran a new loop today called the Wayside Inn Loop, this is the oldest operating inn in the USA. It’s an undulating course with a large hill at 10 and a series of hills at 13. I used the USATF route site to get the mileage. With all the tree coverage the Garmin gave me 13.88.

Training: AM – Wayside Inn Loop 14.75M, 2:01:13, 8:12 Pace, No HR, 60s, misty, feel a slight sensation on the right shin and lower back.

Saturday, June 03, 2006

Training Run: Haynes Loop

It’s raining and I got wet running. This loop is rather conservative taking you past the Haynes Elementary School; there are a few gradual hills. The link will take you to a USA Today story on the author David McCullough. His book Adams was given to me as a gift and is an excellent read.

I could feel the ache in my back subsiding this morning. The energy level has returned and this was a good slow run. Today’s goal is to get the USATF signup.

Training: AM – Haynes Loop 5M, 39:10, 8:00 Pace, 148 HR, 50s, rain, some back soreness and feel a slight sensation on the right shin still.

Friday, June 02, 2006

Training Run: Neighborhood

I could feel a dull ache in my lower back upon wakening and low energy level. I took two Advil later and headed out for the run figuring it will go fine. It did; I am still thinking the sore back is from lifting the heavy rocks, duh, huh.

The other day I went to sign up for the Cape Cod Marathon and discovered it might help to update my USATF membership. I learned the USATF only allows VISA or direct withdrawal for online registration. Sheesh. Anyhow, the system bonked so maybe it will work today.

Very overcast day, once again we did not get the weather predicted; that’s New England for you.

Training: PM – Neighborhood Loops 7.5M, 60:00, 8:00 Pace, 138 HR, 60s, overcast, humid, lower back soreness and feel a slight sensation on the right shin still, right ankle issue disappeared.

Thursday, June 01, 2006

NWR: Snapping Turtles

A little slow getting started as the lower back pain from lifting heavy rocks runs its course. I should expect it to last another day and then I will resume with pushups and situps. What a beutiful day to run, it's great. :-)

The other day I ran across a painted turtle on the path; I now see someone smashed it flat as a pancake. What a shame as there is only allowed vehicles in the NWR. The trail today had two snapping turtles busily making their nests to lay eggs. I guess they are not that smart for their chosen spots are where the vehicles travel. I imagine it’s the sand that peaks their interest to start digging.

Coming up on these large creatures, compared to the painted turtle, they reminded me of the time we were running down in the Everglades in Florida at Shark Valley on the Tram Road. The sides of the path were littered with alligators. They say for every one you see there are five you don’t! We probably made it about a quarter mile when common sense settled in; even though the park allows walking its not a safe idea. Just this year we heard of a runner attacked by an alligator we consider ourselves lucky.

Training: AM – NWR 7.5M, 59:41, 7:59 Pace, 139 HR, 60s, sunny, humid, feel a slight sensation on the right shin and lower back.