Week One, The Fun has Begun

The training began in earnest for the marathon this week.  I decided to really get in and enjoy this experience so I signed up for the Disney World Marathon Runner's World Challenge .  As a part of the challenge they provide a training plan and premium access to the training site TrainingPeaks.

Sunday involved get everything set up in Training Peaks.  After imputing my personal information and loading the beginner plan from the assortment of training plan choices, I am ready to go.  This week's plan calls for two runs of 4 miles, one run of 2 miles, and a LSD (Long Slow Distance run) of 8 miles.  I chose this plan intentionally to allow my body 3 days of rest in order to make it to the start line healthy and ready to run.  Given the intensity and distances in this plan, I have not doubt I will be ready to race if I can keep to the plan. 

I have taken to rolling out the legs every day as after a week of inactivity they seemed a little stiff during the first run.  I could tell the difference today and made sure I quickly rolled them out this evening.  So far the first two 4 mile runs this week have felt good.  I will run the 2 miles tomorrow and then run an 8 on Saturday. 

I will post again when week one is in the books. 

Happy miles my friends . . .

Easy Street

After setting a moderately aggressive training schedule since mid July, this week sets up to be a nice break for the legs and the mind prior to a steady build to the January 2013 marathon.  I kept to the schedule nearly perfect on the run portion and 90% on the cross training.

As seen at my local grocery store.

This week I will only run three times with no cross training and low distance (1/2 the amount of last week).  I scheduled this week prior to the start of the 16 week training program to allow for the body to rest and relax before pushing the distance.  I have a couple of nicks, such as a sore hamstring, that hasn't prevented me from putting in the miles or speed, but this week comes at a great time to heal that up.  So far, so good.

The extra rest and the light miles will do the body good.  Next week, the real fun begins!

Run strong my friends . . .

The Training Continues

Can I just admit I really have nothing to write about, I am tired, and my running week is over? Again, so far, so good.  The really training for the marathon starts in a couple of weeks.  In the interim, I continue to build mileage and work to stay healthy and prepare for the upcoming training demands.

Next week will be the high mileage for this training cycle.  The following week my mileage will take a dip as I take a break mentally and physically before the mileage takes off.  My motto continues to be "run to the wheels fall off and make it to the finish line healthy".

Until we run again . . .

What Can I Say?

Another great week of 2012 in the books.  This being first full week of showing up to work every day in the office without a vacation or business trip in a while, which seemed to begin and end on a positive note.  The training this week also went exactly as planed:

Just a random picture that makes me laugh

Monday -- Almost 4 mile speed workout
Tuesday -- weights
Wednesday -- 4 easy miles
Thursday -- 3 easy miles
Friday -- bike around the lake
Saturday -- 6 long slow miles
Which leaves tomorrow, Sunday-- rest, stretch, and roll out the soreness

So far my body is reacting to the increase in mileage positively.  I am doing my best to eat healthy (although I am far from perfect) and doing the little things that I hope will get me to the race start line healthy and ready to go.

After reading Rich Roll's book, Finding Ultra (which I thoroughly enjoyed), I tried to pay attention to my heart rate more on my easy runs.  After a few runs last week and this week, I have modified that plan to running based on how I feel to keep it easy.  I found that trying to run while watching my heart rate distracted me from the enjoyment I get out of running, so I decided that I would focus less on the number and more on the effort all the while minding the purpose of not overextending my efforts.

I also decided to incorporate walk breaks into my long run, a la the Galloway method.  I am not running the marathon to win (although I wouldn't complain!) and that even to meet a modest time goal of under 5 hours requires one main thing -- for me to maintain the training program and reach the starting line healthy.  I hope that the decreased stress on my body the run/walk provides will help me achieve this goal.  I have walked during long runs in the past since I struggle to eat and run at the same time, this plan will just have those happen a little more often.  The current plan is to run a mile and walk a minute; every mile.  So far my long runs are slower but I do seem to finish with a little less muscle and joint soreness.  The real test will be when the mileage increases to the 15 - 20 mile range.

Until next time, run well my friends. . .

On Easy Street

After a busy several weeks of travel, work, and family events, the week my wife and I cherish every year has arrived -- Grandpa and Grandma Camp.  The week that my kids spend with my in-laws while my wife and I play.  Usually we visit some location that we tag along with a work trip.  Not this year, instead we decided to enjoy the stay-cation, with a short trip to KC for good measure. So nice!

My training plan is set.  I took a look at the many options from Runner's World and settled on the first-timer plan.  Even though this marathon will be my second, that was many years ago.  I took into account the suggestion that the plan should be designed to get me to the start line prepared and HEALTHY.  For me, getting to the line healthy will be key to my success, no matter the speed.

The plan begins at the end of September and I have designed my own bridge plan to build mileage and get ready for the start of the official plan.  I even built in an easy week prior to the start so I can be fresh and ready to get after some serious mileage.  I will also continue to do weights and cross train for as long as my body will tollerate.

 Let's run!

Another Week Nearly in the Books

This week flew by like so many before it.  I accomplished many of the goals I set out at the beginning of the week and added a few along the way.

I worked out six of the seven days, with four days running, one crossfit weights, and one biking.  This while working all week which included travel to Atlanta and the normal dad, husband, family-type tasks.  All-in-all a successful week.  Oh, and I signed up for a marathon.

Since last fall, I have been toying with the idea of completing another marathon (my first and last being the 2002 San Diego Rock n' Roll Marathon).  I have a friend who has tried to convince me for a couple of years to join him in doing the Walt Disney World Marathon and after seeing that 2013 was the 20th year for the marathon, I began to have illusions of running it.  I did pause after hurting my ankle last fall, but the feelings returned again in the past few months.

I mentioned this race a couple of times to my wife, who was not keen on my daughter missing school for the trip.  Last week, after mentioning it for the umpteenth time, I must have finally worn her down as she reconsidered and responded affirmatively.

After getting the go ahead, I didn't immediately sign up.  I thought about it some more and talked to a few trusted running friends to see if I was crazy.  Conclusion?  Yes, I am crazy -- just crazy enough to run and complete the race!

So, I signed up today and decided I wanted the extra training support (and VIP experience) that comes with the Runners World Challenge.  The registration is confirmed and now the training fun begins.

See you on the road to Orlando!

Success is Mine!

Family Photo

Well, based on my efforts the past two weeks, I am sticking to my plan.  I wanted to continue to lift weights (check), cross train on the bike or pool (check) and start to increase my mileage (check) all while improving my diet (check).

So now you migh ask, what's next?  A couple of things: 1.  this plan has only been in effect for two weeks, most real change in habits and patterns take at least 6 weeks of constant effort before it gets easier, so I still have at least 4 weeks to go before this turns into a routine; and 2.  starting an effort is often easier, in my experience, than continuing the effort when the newness wears off.  So far, I am still in the honeymoon period, which I hope stays true until the habits are established, but I must be prepared to push though when the difficulty arises.  Just recognizing the feelings and doing the activity will be another step in the path to greater fitness and faster speeds.

As the miles continue to climb and I prepare for the Market to Market, I want to keep in mind the pleasure and joy of moving my body under my own power and running for the sake of running.

Happy running, my friends!