Almost Time

Recap

With Chicago only a couple weeks away my training has been winding down, though still a far cry from taking a break or sitting on the couch.  So although these last few weeks do see a decrease in mileage, its mostly from doing shorter weekend miles, and the mid-week runs are not much shorter.  Your taper weeks should go something like this:

• 3rd week out: 75 % of peak mileage
• 2nd week out: 55% of peak mileage
• last week out: 30 % of peak mileage

That being said, if you are peaking at around 90 miles, you are still looking at 65 miles and 50 miles respectively for the first two weeks of taper, and like 30 miles the week before the Marathon.  I have also been trying to work some more Marathon Race Pace runs in there to help me "dial in" my pace.  This Saturday's workout will be critical, 12 miles total, with the middle 10 at Marathon Race Pace, using the first and last mile as warm-up/cool-down.  It will also serve as a "dress rehearsal", as any smart marathoner does, and wear the outfit I plan on racing in just to make sure everything feels "just right".

I figured this would be a good time to recap my summer training, along with some metrics, highlights, and key workouts.  I feel this is important for any runner to do - once your goal race is over you can look back on this to figure out what to fine tune for next time.  Whether your race goes great or not-so-good its important to have data for analysis.

I started my official training 18 weeks out, though I already had a good base of fitness down from regular spinning classes and probably about 50 miles per week on average last spring (after coming back from those pesky injuries).  I kind of kicked things off in July with that Northface Trail Marathon.  I tried to space out my peak weeks, which usually had a little extra miles distributed throughout the week and then a bunch of extras on the weekends.  Sundays were usually all trail running, and Saturday would be road unless I was getting more than like 18 miles, in which case I would run the rest of trails that day.

Peak training week totals:

Mileage	Weeks out	Weekend Miles (Sat+Sun)
72	16	39 (28 + 11)
70	12	30 (20 + 10)
92	7	46 (18 + 28)
94	5	40 (30 + 10)
78	3	38 (20 + 18)

I had first wanted to start doing back-to-back long runs in prep for the JFK 50 miler, as I have read that these are the best way to prepare for ultras, but I feel it has really benefited me for marathon fitness as well.  All these added miles meant less speedwork (and slower 5k times) but I kept up with track work and tempo runs at least bi-weekly.  After Chicago I will take a few rest days, and then get back at it very slowly over the next 10 days.  I would like to work back up to around a 14 miles road run and a 2 hour trail run the week before Marine Corps Marathon (3 weeks after Chicago).  Then I am set to do a [small] 50k Trail Race the next weekend.  Should go fine as long as my legs aren't too sore or injured from Marine Corps.  Then, finally, a true 2 week taper down to JFK50 Miler 2 weeks later.

Taper Time

3 Weeks Out from Chicago Marathon

With 3 weeks until Chicago Marathon (my goal marathon of the season) I am pretty optimistic.  I feel like my fitness has really improved, and my speed hasn't suffered too bad considering all the high mileage and ultra-type training I have implemented.  Most importantly, I haven't suffered any major injuries the entire training cycle (only a few minor aches that I was able to mitigate).  This is HUGE, and I attribute it to my more conservative approach, a more mid-foot/ fore-foot "natural" running style, and the addition of trail running to my training.

Race: Navy Federal Credit Union 5k
Date: Sept. 15, 2012

Time: 18:15

Recap:  This is a smaller, community type race I try to do every year.  However, they are now getting over 800 runners registered so its all relative.  The crowd is hard to predict - a few years ago we had a handful of elites show up and I could only muster up about 10th overall, 3rd in my age group.  Last year (pictured below) only one elite guy showed up.  He won first handily in the low 16:00s, I excitedly got 2nd in just over 18 minutes.  This year was kind of a mix.  The winner did mid 16:00s, I ended up in 4th place overall, 1st in my age group at least.

It was an exciting race at least.  I went out as planned, and at about a mile in figured I was trailing the 3rd place guy by too much to be able to catch up or make a move.  I kept at it, and with about 200 meters to go I had him within striking distance so I made a move then.  I began to out-kick him but he responded with a sprint to the finish.  I think he beat me about about 0.2 seconds.  I should have started the kick earlier, and pushed harder through the pain.  There was a quick instant when we were almost to the finish where it flashed through my head that I couldn't catch him - at this point it was over.  Had I been able to dig deeper and keep my sprint up I think I could have beat him and taken 3rd overall.  I also doubt he had put in 90 miles on the week 2 weeks ago, raced a half-marathon last week, or did back to back 4 hours long runs the week before that, so I'm pretty sure that if I was fresh it would have been no contest.

Starting line from last year - basically same as this year.

I also ended up finishing almost 15 seconds slower than last year.  While this might seem disappointing at first, its actually a pretty good effort considering how tired I was from training, that I have focused more on long distance then speed work, and since last year I had been doing to much track and tempo work.

Top 3 from last year 's (2011) NFCU 5k race.  I liked that better.

This is always a fun and reliable 5k to do each fall, and has a habit of falling on one of the first "really nice" and cool days of the year.

Back-to-back-to-back

As well as the weekend went overall (20 miles total Saturday, 3 of that racing a 5k, and 18 miles on trail sunday) I didn't get the one big honkin' LSD (long slow distance) run of 3 hours (or around 22 miles) that I had hoped for.  So because of that, and partially to make up some miles that I had missed resting last Tuesday, I went out for a longer run Monday night.  I cleverly brought my running clothes to work with me downtown in DC, so that I could run home.  Point to point it can be done in only 6 miles, but I had extra add-ons to bump it up to 2 hours (or about 16 miles).  It was tough, but I finished strong - and hungry.

These next few weeks will see a decrease in mileage, especially on the weekends, as well as some extra track work and "sharpening" runs, and a few medium distance efforts at marathon race pace.  Its funny how much I am dreading not being out on the trails for extended periods of time.  When I was only road running it was such a relief to get your last 3+ hours road run in, but now I can't wait until ultra season when I can spool back up on multi-hour romps through the woods!

NOW it's officially taper time.  Hope I don't go crazy from all the boredom!

Ups and Downs

Running isn't just an emotional sports, its an emotional way of life.  You might feel on top of the world at one point, and then feel down in the dumps the next day.

Case in point: my last week.  Had an incredible summer of training including trails, tempos, and high mileage. I was feeling great going into the Parks Half Marathon last week, then after a disappointing finish I was beating myself up over it.  I soon came to terms that the course wasn't a PR course, and neither was the weather that day.  Not a big deal, but since my ankle had also started feeling sore that was a huge cause for concern.

Its tough for a non-runner (or I suppose non-athlete) to understand what injuries really mean.  You put in months of training, every day, hour after hour, mile after mile, to get you to a goal.  You love the training, the feeling it gives you after a great run, a great week, checking off those planned runs or just being out there for the fun of it.

Then, you get injured.  An injury can be acute, like banging your knee or breaking a toe, but its usually an overuse injury with runners.  Shin splints, runners knee, IT band syndrome, plantar fasciitis, and the list goes on.  The cure is almost always the last thing you want to hear: Rest.  Some times a few days off will help get rid of minor aches, but for the real injuries its usually more like a month or more rest.  You also have to restructure your training once you are healthy enough to get back out there.  Added stretching, foam rolling, strengthening, and preventative maintenance to keep the injury at bay.  This burns up even more of the time we don't have.  Injuries make us feel down in the dumps, but they are a fact of life, and all you can do is work every day to prevent them from happening.  Once you let your guard down and stop stretching, strengthening, and start doing too much too fast (of anything - mileage or speed work), an injury could sneak up and ruin your season!

After the Parks half marathon I took a Spinning class on Monday, and then rested completely Tuesday to help nurse my ankle.  This felt like an eternity - even though it was only 2 days without running!  All I could think about was my next Marathon being shot, how I might be out for weeks, and what I should have done differently in the last few weeks.

Last night things started feeling better and (though I continue to ice) today it seems almost back to normal.  I was able to get out on the trails (if I have any injury concerns I do trails first - much easier on the body when coming back) this evening for about 90 minutes.  Though I started out feeling dead-legged, I had a great run and feel back on track.  I know I'm not out of the water yet, but a PR at the Chicago Marathon seems obtainable once again, and I should be able to keep training for the JFK50 Miler into Fall.  Fortunately I love the training just as much if not more than having a good race so I stay pretty happy as long as I'm healthy enough to be out there putting in the miles.

The Song Remains the Same

First Race in a While

Summer is officially over.  I had been sweating it out on hot, humid runs all summer long - and somehow loving every minute of it.  Loving waking up at 6am every Saturday to run, loving escaping to the shady trails, loving refilling my hand bottles at every water fountain I could find, loving running shirtless and still sweating everywhere.  All that stuff is tough - but somehow I thrive on it.  Racing in cool, dry weather is that much better once you have slogged through a D.C. summer.

Only downside is that while summer can get you incredibly fit, you can't really race in the heat, and you never really get to run at "race pace" (just "race effort" as I call it).  So next up came the Parks Half Marathon in Maryland.

Race: Parks Half Marathon
Date: September 9, 2012
Time: 1:27:07

Recap:  I went into this race with some fairly high hopes, I wasn't planning on going sub 1:22 or anything, but my half-marathon PR was almost 2 years old and I was in much better shape than I was back then.  So at least beating my old time of 1:25-n-change would be nice.  I soon figured out this would not be the time (or the race course) to go for a PR.

The weather in D.C. is notoriously hot and humid all summer, and magically the night before this race things cooled off from a 85 degree and 90% humidity Saturday (with the help of some violent T-storms), to a relatively cool and dry Sunday morning of around 65 degrees.  I should have remembered that while this seemed relatively cool, it was still way to hot for ideal race conditions.  I like it around 45 at race start - if you aren't shivering waiting for the starting gun to go off, its too hot!

So it was too hot for a PR - I also soon figured out this was not a PR course, no matter the weather.  After a couple miles on roads (rolling hills but still runable), we switched onto the Capital Crescent paved pedestrian path.  While trails like this are fun to run on normally, they are not fun to race on.  I soon fell victim to steep up and down hills, sharp turns, puddles, and bumpy sections that required "tip-toeing" to get around.  If that wasn't even my stomach for some reason wasn't completely settled, eventually causing me to make a quick port-a-pottie stop around mile 9.  It was worth it - this wasn't going to be a PR and there is no point in being uncomfortable otherwise.

I slogged it out, running past the beautiful (and ominous) Latter Day Saints temple in Bethesda around mile 10, came to another out and back U-turn portion, up and down a few more hills, and then finally the finish (up another surprise mini-hill) in downtown Bethesda.  Glad to be done.  The half marathon is such a tough distance - you want to "race" it fast (like a 10k) but 13.1 miles is a significant distance to hold pace at a near-lactate threshold effort.  You might feel good 6ish miles in, and then realize you are less than half way done!  To make matters worse my left ankle was feeling sore, painful to the touch and detectable while I was running toward the end of the race.

So, fun race? nice atmosphere? pretty scenary? community feel? YES!!  But if you want a PR Course or something to nurse an injury...not quite...

Posing with some friends and friends-of-friends at the finish.

Race Finish in Bethesda, MD.

This race draws some real talent out from
the area, not sure why (sure isn't a PR course).

After the race my sore ankle continued to trouble me.  Though at first it felt like it could be an acute injury (such as banging your knee on something), it was definitely an overuse injury - something that flares up from too much stress due to overuse, running in the wrong footwear, running with improper technique, or running (and stomping) on uneven ground.

After a little research online I determined it was a mild case of Posterior Tibial Tendonitis.  This is a small tendon running on the inside of the ankle, right behind the little bump out ankle bone, and wraps under the foot.  The job of the PT Tendon is to help stabilize the foot from rotating (either pronating or supinating).  I'm dealing with it with the typical R.I.C.E. methods - no more running (as planned) after the race Sunday, Monday I did a spinning class (with no running), and Tuesday rested completely (though I did take a long walk).  I ice several times daily and take NSAIDs (but never more than a couple days at time, they aren't supposed to be very good for you).

I'm pretty sure it was from too much forefoot (or "natural") type running too soon, especially in my new Newtons.  I should have eased in to natural running even more gradually, but when something feels great its hard not to get into it quickly.  I am going to back off the natural running for the next few months and hope to pick it back up after race season.  I don't think it helped that the Parks Half Marathon course had tons of steep little hills, sharp turns, and twists and turns that kept me off balance a lot.

Needless to say this has me concerned with 4 week until Chicago Marathon - where I'm hoping for a big PR.  If I can just make it through one more peak weak of miles ill have a good 2 and a half weeks to taper and should be home free.

Runners taking the Bethesda Metro (the D.C. area's subway
system) back to the race start in Rockville, MD.

Newfound Endurance

Staying Strong

Now injury free and with newfound endurance I kept on with the long miles and back to back weekend long runs.  Where in previous years I might have peaked around 65 miles per week and averaged 50 MPW, I was now running consistent 60+ mile weeks and peaking at over 90 on multiple occasions.  I kept up with all the trail running, typically tacking on some trail after a Saturday morning long run, doing all my Sunday running on trails, and even a mid-week mid-length run on the trails if my knees or shins were feeling at all sore.

My endurance has been feeling off the charts as of late.  The funny thing is, after reaching a new mileage peak (current peak weak was 94 miles) I don't feel tired or worn down - as long as I am eating enough and taking in enough fluids I have felt great!  However, this time around I know better than to push on - instead, the weak after a peak week is always a step back to allow time for my body to recover, even if my mind doesn't think I need it.

Even with all the miles I have tried to use a "conservative" approach.  Some days I will cut my mileage short, or opt for a 2-a-day.  If I am feeling close to injured, I will take an unplanned rest day and maybe replace a workout with a spinning class.  I try to do some weights/strengthening every other week too.  I am a bit concerned about losing speed, so I have been keeping up track workouts and tempo-interval runs but only on a bi-weekly basis, and never during a peak mileage week.

Another thing that I believe leads to injury is keeping up the hard track work and tempos even during peak weeks.  I've heard the strategy of choosing between high-mileage OR speed work.  While you don't have to completely choose between 1 or the other, you shouldn't really stack them together and not expect to be at best fatigued, and at worst injured.

Circle of shoes! Just a few pairs of shoes I run in.
Starting at "midnight" and going clockwise: Newton Sir Isac (natural
 strikers), Saucony FastTwitch (racing shoes), Solomon XA Pro 3D
Ultra (Trail shoes),  Saucony Mirage (lightweight trainers),
Saucony Stabils (clunky, motion controllers)

Changing the Way I Run

For years now I have been frustrated as an over-pronating runner.  From the start I was fitted in stability or motion-control shoes to correct this.  These are often made for people with a low-arch or flat feet, however even with a medium foot arch it was still obvious that I needed lots of stability.  These got me through my miles but weren't helping the problem, just finding a way to mitigate it in the meantime.  Wearing clunky, stability shoes with a huge heal-to-toe drop isn't a big deal to newer runners, but once you start getting fast it becomes really annoying, holding you back from your potential.  I've had racing shoes for short races (5ks mostly), but running much more than that in them more than likely leads to injury.

For years I had tried strengthening my calves, arches, and ankles, weening myself off the motion control shoes into moderate stability models, and sometimes just ignoring that infamous inward roll.  I sought out advice from running stores, semi-elites, and internet sources.  All I ever seemed to hear was just stuff like "you run the way you run", "you can't change your gait", or (worst of all even though its supposed to be motivating), "don't worry about that! just run to have fun!".  Getting smoked by dudes less fit than me who get to run in 6 oz. racing flats is not fun.

Then the barefoot running and minimalist craze kind of hit a couple years ago.  First I was highly skeptical (and still am of complete barefoot running) but a lot of research started to come out that was rooted in the scientific process and made logical sense.  Everyone wants a quick and easy fix, and let me be the first to tell you that you can't just "add barefoot and let nature do the rest".  What all the advertisements and findings don't tell you is that you have to change the way you run, and that it won't happen overnight.  Although I thought I was mid-foot striking when I run, I am definitely a heal-striker.

WRONG way to land - strike on heal first, quickly rolling onto
mid-foot/ arch area, push off with forefoot.

Right way to land - touch down on forefoot, next mid foot
touches, and "kisses" the heal before liftoff.

The way to change this is to slowly start striking at the ball of your foot, toward the front.  You don't need minimalist shoes to do this, though they make it more intuitive.  If you get minimalist footwear with a low heal-to-toe drop and continue running how you did before (most likely striking at the heal first) you will get injured - sore calves at best and easily Achilles tendinitis.  This is because the seemingly small difference of heal height/cushioning causes your ankle and calf to do extra work, and your Achilles to lengthen and shorten differently each time you strike.  The way I was able to ease into a mid-foot strike was, still in my old shoes, aim for the ball when running uphill (its more intuitive when running uphill), land on the ball and lower my heal just enough to barely "kiss" the pavement, taking quick, small steps.  My calves would get sore from the added workload, but are starting to get used to it.

I later got a pair of Newtons, a shoe unlike most other shoes on the market.  Newtons are designed to be mid to fore-foot striking shoes, but unlike most minimal footwear have "lugs" up front to give you some cushioning too.  They also make you more efficient as a runner: less of the braking associated with heal striking, less up and down bobbing motion, encourages quicker steps, and the less impact per step should dictate a faster recovery.  This new approach still might not be the best for beginners or anyone who only runs to try and lose weight, but for faster, more experienced runners its worth a try.  They are turning me into a believer.  I am still running about 1/3 of my mileage in standard running shoes and 1/3 now in my Newtons (and 1/3 on trails in my trail shoes). This still isn't a cure-all but I am hopeful.

Evolving in Summer

The Next Step: Ultras

Now that I had some trail experience under my belt I wanted to sign up for a real Ultra.  Well, "real" should be taken lightly as a 50k is kind of an entry level race in the ultra running world.  Still, it would be the furthest I had ever ran and a good test to see if I actually enjoy ultra-running, or if its just a race for the sake of overcoming a challenge.

Race: Dahlgren Rail Trail 50k
Date: August 4, 2012
Time: 4:40:03

Recap:  This race was hot, in the high 70s at dawn and with considerable humidity and climbing into the upper 80s in the late morning.  However, I came prepared for this, both mentally, and with my pacing and drinking strategies so somehow it wasn't that big of a deal.  It was mostly in the shade which makes a huge difference too.  Anyone who signs up for an ultra in August in Virginia should not be complaining about heat and humidity!

Looking a little too happy, especially
considering im soaked in sweat - coming
back from the turn around.

As with almost all ultras, this race was run almost entirely on trails.  It took place on an old Railway trail-bed converted into walking trails.  These weren't really purest trails (certainly not in the hiking trail category), but still much softer than pavement.  Again, since it was a new distance for me and I wasn't sure what to expect I tried to go out conservatively.  In retrospect I should have gone out a little slower but I had no idea at the time.  I ran for a bit with the eventual women's winner but around 15 miles in let her go as I knew I needed to hold back some.

The last 5-6 miles were easily the toughest.  I came into an aid station that was about 6 miles from the end so at this point I knew I was in the clear.  I passed another small aid station and had just a few miles left.  At this point I was getting really tired and thirsty (but so was everyone else so no one was really gaining on me).  I started a strategy, going off the mile marks, to run 1 mile, then reward myself by about 30 seconds of walking.  I repeated this 3 times until I was in the home stretch.

Then, somehow, I missed the final turn.  It was a newbie move on my part and no one else seemed to have any trouble, but I was a little frustrated with the organizers.  Every other turn had a huge sign that said "Turn Here" with an arrow.  This one just had a cone in the middle of a path, and some utility type flags on the ground. I interpreted that as don't turn here, so I kept going for about 1,000 meters until realizing that was probably it.  In some burst of adrenaline and anger based energy, I sprinted back [up a hill] to the turn, and was still able to out kick someone in the last 200 meters.  On the downside, I probably lost about 7 minutes off my time; on the upside, my new distance PR was 32 miles (not 31.1 miles which is 50 km).

Finally coming into the finish after running 32 miles.

Lessons Learned

In reference to the trail marathon and the rail-trail 50km races, I picked up some strategies that I plan on implementing on my next ultras, presented in bullet form:

• Aid stations: take just enough time to get a drink, re-fuel your bottles, and grab food to go.  Don't dilly dally, it adds up.
• Bathrooms: sometimes the port-a-potties are not very close the race course.  Bring toilet paper in a plastic bag and go discretely in the woods.  You'll waste a lot less time than looking for a toilet.
• Fluids: drink drink drink.  You shouldn't feel stuff sloshing around, but out-drink your thirst.  My goal is to have both my bottles empty when I come into an aid station (but not too early).
• Food:  I survive mostly on gu's and energy gels/foods, but you eventually get a little "real" hunger so grab a small snack (like a cookie) at aid stations, and be ready to eat more as the day goes on.
• Course: Try to study the course and cues.  Don't assume it will be well marked or that an attendant will tell you where to go.
• What to Carry: I found my 2, Amphipod 12 oz bottles sufficient to carry enough fluids between aid stations, which were about 5 miles apart.  I carried gu's in my pockets, and little pouches on the bottles to carry my other supplies (Hammer Enduralyte pills, extra Gu, bag with toilet paper, ID).
• Drop Bag:  I did leave a drop bag with some snacks, extra socks, sunscreen, body glide, and other goodies.  Didn't really need it, probably a waste of time when I grabbed a snack out of it, but better safe than sorry, especially on the body glide.

Gu: Eww?!

Oh, and while im at it ill talk about Gu.  I've tried a few different Energy Gel products (Gu, Powerbar Energy Gel, Hammer Gel, etc.) and it's hard to pick a favorite (because they all taste kind of nasty).  However, they are a necessary evil.  Since most races give out Gu brand energy gel I try to stick with that to make sure my stomach is used to it.  Always take any energy gel with a cup of water.  You can wash it down with electrolyte drink but I've heard too much electrolytes at once can make you sick.

As far as flavors go, I really like the Mandarin Orange gu flavor.  Plain, lemon-lime, blackberry, and peanut butter aren't bad either.  I think the chocolate ones taste extra nasty.  If you need to leave a real ace up your sleeve for later in a race try the Gu: Roctane line.  I wouldn't take these regularly, but it has like triple the sodium, carbs, and caffeine for when you need it.

From the Road to the Trail

Getting "out there"

I had long wondered about Trail Running, it always seemed a little "out there":  running on hiking trails? You've got to be kidding.  9 Minute miles being considered fast?  And trail running is typically associated with ultra running (races longer than a marathon).  How could this even be fun?   Road running is tough enough right?  Well, to my surprise trail running is so much more enjoyable than road running you might not want to go back!

You might think that living near an urban area would mean a lot of driving to get out to trails suitable for trail running buts its been quite the opposite:  many miles of trails within a short drive.  A lot of them feel like "best kept secrets" of the D.C. area and serve as a welcome respite to the traffic and crowds typically associated with the Nation's Capital.

Now a high-mileage trail runner, my 6'2" frame is a
 mere skeleton compared to my starting weight of
210 pounds when I began running in 2007.

Once I was fully recovered from National Marathon I got back out there and slowly starting ramping up my road mileage as well as getting out on the trails; at the same time keeping up with the occasional spinning session, yoga class and strengthening in the gym.  I had been eyeing the Northface Endurance Challenge D.C. races - they had a trail Marathon, 50k, and "Gore-tex" 50 miler - I figued the Trail Marathon would be a welcome entrance to trail racing for me.  One day in early May I set out on a 4-5 hour trail run and decided that if I could complete it, without injury, and finish feeling like I still had something left in the tank I would sign up for the Trail Marathon in June.  I did and I did.

Race: Northface Trail Marathon
Date: June 2, 2012
Time: 4:16:20

Recap:  This was a completely new experience and I wasn't sure what to expect now in a racing environment.  The weather that day was perfect, dry and in the 60s, however the night before saw torrential rains in the area so the trial was a big, wet, muddy, sloppy mess!  This is such a trail thing - at first you tip-toe around puddles and mud and then after slipping and sliding everywhere you come to the realization its easier to just run right though every mud puddle.  I was pretty covered in mud and muck by the end of the race, even had a few instances where I completely ate it and fell on my side in a mud puddle, but no injuries came out of this so all the more fun right?!

Being my first trail race I was determined to start slow and stay conservative (good lessons to remember for road racing).  I traded spots with a few guys early on and settling into a groove about 7 miles in.  I caught up with a couple of guys a few miles later but assumed they would burn me later.  For whatever reason, they both started dieing around the half marathon mark and then it was I who would push the pace.  I gained a lot of ground and ran mostly solo through the next few aid stations.  Speaking of aid stations - another lesson learned on trail to be applied to road - I took my time at the aid stations, got a drink, a snack, refilled by bottles and grabbed some gu to go.  This pays dividends when you are out there on a warm day and/or for a 4+ hour race.

As the race went on a I stayed cautiously optimistic.  I remember being particularly relieved when I reached aid at mile 18, since the aid stations were much closer together after that, and because I was at least getting close to the home stretch.  I passed another guy at mile 20, and another around mile 22.  Ended up sprinting to the finish to snag 9th overall, 3rd place age group.  A successful outing in my mind!

Dean Karnazes giving some words of encouragement.
He's so tiny!

Posing after finishing my first major trail run.
I had already cleaned off most the mud.

Weekly Mileage - More is More

So after a few vacations mixed in there during early summer I kept at it.  Piling on the miles, hitting the trails, and doing back to back long runs on the weekends.  I feel like the trail saved me from hitting my mileage plateau and getting injured again.  I made a rule of thumb not to run more then 18 miles on pavement and have stuck to it.  Anytime I want a mega long run I will hit the trails to get the extra miles in, and back to back weekends mean at least one of those runs is all on trails.

Injuries and Coming Back

Overtraing Leads to Injury

Now that I had a great speedbase (as tested at the Army 10 miler) I figured I could sign up for a Winter Marathon, up the mileage and knock out a killer Marathon PR!  Great plan in thinking, but extended training sessions, too much quality work, and too many mid-week long runs has a high risk for injury (and thats what ended up happening).  I had been the victim of a few minor injuries in the past but this time I got hit with shin splints in a classic case of over training.

I had written out my plan to peak at around 75 miles per week several times in preparation for Miami, and keep up the track work and occasional tempo.  Even when I was feeling sore or fatigued, I would complete the workouts anyway.  I kept opting for a single longer run in the evening (12-14 miles), even though I was aware splitting it up (e.g. 5 in morning, 7 in evening) is easier on the body.  Eventually my shins got the better of me and I was on full rest.  Shins splints are common in beginner runners (since the shins aren't used to all that pounding yet), but can affect anyone ramping up their training, doing too much speed work, heavy pro-nators and heal strikers (i.e. me) or just someone unlucky.  They may be caused by tight or weak calf muscles too.  Shin splints are caused by microtears on the muscles connected to the shins and are kind of like a very early sign of a stress fracture in the making.

Shins splints are also incredibly frustrating because all you can really do is rest.  Well R.I.C.E. (Rest - Ice - Compression - Elevation) is worth doing, but you need about 6-8 week of rest in most cases.  So I took a few weeks off, starting practicing more and more yoga, and starting getting on the bike.  I did take a liking to spinning classes, doing several each week, a healthy habit that's stuck with me as I still try to spin once every week or two.  The shins splints popped up around early November and I wasn't back out running until early January.

Race: Miami Half-Marathon
Date: January 29, 2012
Time: 1:32:32

Recap:  I actually felt decent heading into this one (I was able to switch from the Full Marathon to the Half since I knew I wasn't prepared for the full), but things didn't really go as planned.  Even in January its warm out down there, and that year was warmer than normal.  The race starting temperature was in the 60s with considerable humidity.  I should have adjusted my already ambitious goal but went out fast anyway seeking something in the low 1:20s.  After about the 10k mark I knew I would have to slow down, and after 8ish miles I was almost on the verge of bonking (from dehydration and overheating).  I wanted to walk at several points but I slugged it out.  I hope to be back for the full someday!

Still a neat experience, I love Miami and this trip was just a short over-nighter to get to the race.  Everything is a lot different when you are waking at 4am for a race thats starts in the dark (rather than staying out until 4am and sleeping the day away).

Hanging out a bit at Miami beach the day before the race.
Packet pick-up was on South Beach, even thought the race starts
and ends downtown.  The course goes through all parts of the city.

The eventual Marathon winners, coming through downtown.

Race: National "Rock-n-Roll USA" Marathon
Date: March 17, 2012
Time: 3:18:46

Recap:  This was supposed to be my big Marathon come-back race, and to an extent it was.  I probably should have gone for a more conservative time in the 3:10s, but I was feeling strong and thought I was in more like 3:03 shape.  This may have been true, but like a lot of races in the spring of 2012 the weather did not co-operate.  It wasn't terrible, but far from ideal - probably low 60s at race start and into the 70s by the 3rd hour.

Since I got over my shin splints I started having some IT band issues that further frustrated me in winter, so that was another hurdle to overcome.  More R.I.C.E., massage, yoga and strengthening to balance out the muscle strength in my legs seems to keep it at bay.  I think foam rolling is one of the best things you can do to ward off IT band syndrome - even if you don't have ITBS problems, foam rolling can keep it that way.  The idea being that you can massage and relax the IT band, which runs from the hip down to the knee on the outside of the leg.  When its too tight, stressed, or overused it tightens, causing it to rub across the outside of your knee.  This can make it feel like a knee injury - further proof that an accurate prognosis is the first step in overcoming an injury.

I ran the first half in an even 1:30 but started getting tired around mile 18, and then really lost it around mile 22.  A classic Marathon Bonk!!  I walk-ran a bit, took in fluids and gels, and was able to really run it out the last mile.  I still finished ecstatic that I made it through the marathon injury free after a winter of set-backs.

Great shot mid-race! Minor
photo-shopping  may have been performed...

Post-race with a few of my running buddies.

Race: GW Parkway 10 Miler
Date: April 22, 2012
Time: 1:04:17

Recap:  I was continuing my comeback into spring, as I had some IT Band issues on my right side/knee popping up even after the Marathon in March.  After a disciplined approach of stretching, yoga, [sometimes painful] foam-rolling, strengthening and (of course) conservative running this was a great chance to test my speed.  I knew if I had a fairly successful race my risk of injury would be pretty low from here on out.

Another nice run down to the Potomac River into Alexandria, I felt solid and kept it easy then started pushing the pace about 7 miles in.  Had a fine time (but not a PR) to show for it so I was pleased.

Race: Fly Like an Eagle 5k
Date: April 29, 2012
Time: 18:02

Recap:  Though this was a smaller, community type 5k I had an awesome time - because I won!  I think the next runner was almost a minute behind me, but I didn't mind.  While I think its in poor taste for semi-elites or college trained runners to go out and blow by everyone in little grass-roots races, I don't think there is anything wrong with a completely self-trained runner in his late 20s to go out there and bring home the bacon!  Plus the race was out near wear my parents live in central Virginia, so a nice reason to visit home.  I had gotten top 3 in a few 5ks before and won my company's 5k, but this was extra fun since people gave me that "wow" look as I cruised in to victory.

Spectating Marine Corps Marathon

Once a Runner, Now a Fan

For Marine Corps Marathon 2012 I decided not to sign up and to spectate instead.  I had been focusing on speed more than distance the previous summer anyway, but part of me still wanted to run.  I figured this would be a good opportunity to do my duty as an active runner in the community and cheer on my friends (and thousands of strangers).

"Iron" Mike Wardian of Arlington - I think he came in 2nd.

Finally starting to really fill out - the 4:15 pace group.

While it was a nice change of pace it wasn't as fulfilling as I would have liked.  I took a lot of peoples' pictures, and while I am extremely grateful when people take my picture mid-race (heck, those are expensive from the on-site photographers), none of my subjects seemed too thrilled.  It was still a fun day, and neat to see from the other perspective.  I even stood out in costume with some friends on the 14th Street Bridge (later in the race than the above picture location).  Marine Corps Marathon is always run at the end of October so wearing costumes (either while watching OR running) is kind of a fun bonus.

Motivation!

Break Time then Speed Time

Taking it Easy

After Disney I was ready for a break and had an accomplishment to be proud of.  I know some places will tell you that a "mental break" from running is good, but it certainly isn't good for your fitness.  Rather than following a day-by-day plan (like I usually do), I just took winter to run casually, when I felt like it, and get my long runs and track work in when I was up to it.  While it was fun sleeping in I would find out that you do  certainly lose an edge that way too.

I had a few low key races in there somewhere during winter, the 4 Courts 4 Miler in early March, maybe a 5k, but nothing major.  I was signed up for the National Half-Marathon in March as a "maintenance race" so at least I had that to look forward to.

Race: National Half-Marathon
Date: March 26, 2011
Time: 1:29:44

Recap:  This was tough!  I felt a little out of shape, mostly just dead legged, and at times cold.  Other than being a bit blustery out it should have been a nice day to race so I can really only attribute it to poor race day and race week prep and a lax training period prior to race day.  I did get to stick around and see the winner, Michael Wardian ("Iron" Mike Wardian of Arlington, VA), come through on yet another victory at the Full Marathon.

Struggling to get to the finish.

Michael Wardian of Arlington, VA cruises to another victory in 2:23:01.

Race: Patriots' Cup 8k
Date: May 1, 2011
Time: 29:28

Recap:  All-right, I think after National Marathon I got my behind in gear and started getting my speed work in.  This was a smaller 8k run on a college campus (actually George Mason where I attended school a few years back).  I came in 5th overall which felt pretty exciting at the time.

Race: Delaware Half-Marathon
Date: May 15, 2011
Time: 1:29:43

Recap: This was kind of a "fun" race, as I went up with a group of friends I had started running with years back for a bit of a weekend getaway (yes - in exciting Delaware).  Cool course through the town and through a lot of urban park areas.  Ended up being pretty humid out that day which isn't good for business, coupled with a lack of endurance work resulted in a ho-hum time.  Still fun, but nothing to write home about.

Race: Army 10 Miler
Date: October 9, 2011
Time: 1:00:50

Recap:  Since spring I had decided to make a concentrated effort to work on speed, even if it meant giving up some of the longer distance stuff.  This mostly consisted of interval track workouts, tempo runs at near race pace, and longer timed intervals that I like to refer to as "Daniels Runs" (after the Jack Daniels training formula book and general philosophy).  Some sample workouts from a typical week might include:

• Monday: Easy run 5-7 miles
• Tuesday: Tempo Run 6-8 miles, starting easy, building to near 10k race pace for the middle couple miles, and then backing down for the last couple.
• Wednesday: Track Workout: 1 mile warmup, 3 x 800 meters at 5k race pace with a 400 meter active recovery, 2 x 1600 (miles) at 10k race pace with 400 meter active recoveries, and 3 more 800s at 5k race pace.  Minimum cool down of 1 mile easy pace.  Total mileage usually about 7 miles
• Thursday: Easy run 5 - 7 miles
• Friday: Rest (I always rest friday)
• Saturday:  "Long" run, 9-15 miles
• Sunday:  If tired easy run of 8-9 miles, if feeling fresh then a "Daniels Run", something like 1 mile warmup, then alternate 7 minutes ON at around 10 mile race pace with 3 minutes OFF at just below Marathon Pace.  Final mile is very easy to cool down.  Repeat these for 11 miles or 80 minutes (whichever happens first).

As an aside, I think of "race pace" as really "race effort", if you are hitting the hills, in heat and humidity, or a combination of these (as we experience in Arlington often in summer), your pace is going to be slower than you would hope to race, so I think mentally of the effort level I use in a 5k, 10k, 10 miler, etc.

This isn't really enough weekly mileage to boost up your marathon times and long term endurance, but its a good way to get fast for the middle distance stuff with less risk of injury than running 60+ mile weeks.

Anyway, it ended up working pretty well!  I was tempted to go for a sub 1 hour 10 miler, but shortly after that start I realized I wasn't there yet (a sub 1 hour 10 miler is quite the feet!).  I settled in to a pace of about 6:10 miles and was able to run the last one hard enough to come in under the 61 minute mark!  I was stoked!  Cool, dry weather helped too!

In the final stretch!  I could taste that PR by now!

At this point I had decided not to do a fall marathon but to instead sign up for the Miami Marathon in January.  The idea being that with this great speed base I could extend my training into winter and knock out a killer marathon PR.