I decided to run the hills around my neighbourhood this morning as my last hard workout before the BMO Vancouver Half Marathon. OMG, what a struggle. The first part of the run was downhill; no problem there. However, I really laboured on the first incline and ended up taking a walk break once I reached the top. On the next hill, I started experiencing side stitches -- another walk break. All this in a short 20 minute run!
So, am I ready for Sunday's race as I thought I was? I'm not so sure anymore. Did I do enough outdoor running in cool temperatures? Did I do enough morning runs? Did I do enough hill work? Did I taper too early?
I'm going to have to rethink my race strategy and time goals.
Wednesday, April 30, 2008
Sunday, April 27, 2008
Taper madness
My mileage this week is way down as I taper in preparation for next week's race.
Many runners experience what they call taper madness. After months of training building up mileage, they feel a void with the lack of running in the last couple of weeks. I didn't think this was going to be a problem for me as I looked forward to taking it easy.
However, it seems that I'm showing symptoms. Since I'm running less, I can push harder. Right? I ran faster for Monday's tempo run. I run faster for Wednesday's hill run. I ran faster for yesterday's "long" run (albeit only 4 miles).
I only have a couple more runs scheduled before the race and those are only 30 and 20 minutes respectively. If I do those on Monday and Wednesday like I usually do, that leaves 3 days of nothing before Sunday. That seems like too long. Do I squeeze one more run in on Friday? Do Monday and Thursday instead?
Then there's the sleepless nights as I lie in bed and calculate splits and race paces trying to decide on my goal time. Do I go conservative, try to break 2 hours or go for a PR (personal record)?
Oh, the madness!
Many runners experience what they call taper madness. After months of training building up mileage, they feel a void with the lack of running in the last couple of weeks. I didn't think this was going to be a problem for me as I looked forward to taking it easy.
However, it seems that I'm showing symptoms. Since I'm running less, I can push harder. Right? I ran faster for Monday's tempo run. I run faster for Wednesday's hill run. I ran faster for yesterday's "long" run (albeit only 4 miles).
I only have a couple more runs scheduled before the race and those are only 30 and 20 minutes respectively. If I do those on Monday and Wednesday like I usually do, that leaves 3 days of nothing before Sunday. That seems like too long. Do I squeeze one more run in on Friday? Do Monday and Thursday instead?
Then there's the sleepless nights as I lie in bed and calculate splits and race paces trying to decide on my goal time. Do I go conservative, try to break 2 hours or go for a PR (personal record)?
Oh, the madness!
Saturday, April 19, 2008
What's on my iPod
Here's a sample of what I listen to while I run:
- You Shook Me All Night Long - AC/DC
- Summer of '69 - Bryan Adams
- Smooth Criminal - Alien Ant Farm
- I Want You To Want Me - Cheap Trick
- Paralyzer - Finger Eleven
- We Got the Beat - The Go-Go's
- Paint It Black - Gob
- Holiday - Green Day
- Somebody Told Me - The Killers
- Promise - Simple Plan
- Born to Run - Bruce Springsteen
- Money Honey - State of Shock
- Vertigo - U2
- Panama - Van Halen
Friday, April 18, 2008
T minus 2 weeks
The BMO Vancouver Half Marathon is now just over two weeks away. This week's runs were shorter as part of tapering but I kept up the intensity. I did speed work on Monday, some hill work on Wednesday and then 8 miles today. I upped my speed for the last 2 miles to something closer to my race pace. Cardio-wise I felt good and my knee was fine but the bottom of my feet hurt and I was probably close to suffering blisters. I think it's time to get some new running socks.
I had thought about entering this Sunday's Vancouver Sun Run instead of running today's miles but decided against it. I really enjoy running the Sun Run and it would have been a good rehearsal for an early morning race but I probably would have been tempted to go for a PR (personal record) and that may be a bit risky with only 2 weeks to get ready for the half.
I had thought about entering this Sunday's Vancouver Sun Run instead of running today's miles but decided against it. I really enjoy running the Sun Run and it would have been a good rehearsal for an early morning race but I probably would have been tempted to go for a PR (personal record) and that may be a bit risky with only 2 weeks to get ready for the half.
Monday, April 14, 2008
Ice bath
I was a bit sore after my LSD last Friday so I tried a post-run ice bath. It wasn't actually an ice bath since I didn't use any ice but it sure was cold enough. Ice baths are supposed to promote quicker recovery although there is some scientific debate regarding their benefits.
It certainly doesn't have the appeal of sitting in a jacuzzi but a hot bath is the worst thing for your muscles after strenuous activity.
A cold bath is quite a shock to the system and I never did feel comfortable and I didn't last more than 5 minutes which probably isn't long enough to have the desired affect. Anyway, as I sat in the bath, it reminded me of an episode of Seinfeld.
It certainly doesn't have the appeal of sitting in a jacuzzi but a hot bath is the worst thing for your muscles after strenuous activity.
A cold bath is quite a shock to the system and I never did feel comfortable and I didn't last more than 5 minutes which probably isn't long enough to have the desired affect. Anyway, as I sat in the bath, it reminded me of an episode of Seinfeld.
Friday, April 11, 2008
Taper time
The BMO Bank of Montreal Vancouver Half Marathon is just over three weeks away.
Today's LSD (long, slow distance) run was 11 miles. This is the longest run in the training plan that I'm following. I ran it on a treadmill and I felt good and I probably could have maintained the pace for another couple of miles. I must admit, though, that I did entertain the thought of cutting it short at 8 miles. I ran at a 5.5 mph pace which projects to a 2:23 half marathon finish. I should be able to beat that on race day.
After the run, I felt more fatigued than I have for any other run so we'll see how I feel tomorrow.
From now until race day the training runs will be shorter allowing my body to recover from the training of the last few months so that it will be in peak condition on race day. This is known as tapering. By now, I have attained the level of fitness required to run the half marathon so the remaining runs will be used to maintain that fitness without risking injury or fatigue. A lot of runners find it difficult to taper as they stuggle to adapt to reduced mileage. I don't foresee that as a problem.
Today's LSD (long, slow distance) run was 11 miles. This is the longest run in the training plan that I'm following. I ran it on a treadmill and I felt good and I probably could have maintained the pace for another couple of miles. I must admit, though, that I did entertain the thought of cutting it short at 8 miles. I ran at a 5.5 mph pace which projects to a 2:23 half marathon finish. I should be able to beat that on race day.
After the run, I felt more fatigued than I have for any other run so we'll see how I feel tomorrow.
From now until race day the training runs will be shorter allowing my body to recover from the training of the last few months so that it will be in peak condition on race day. This is known as tapering. By now, I have attained the level of fitness required to run the half marathon so the remaining runs will be used to maintain that fitness without risking injury or fatigue. A lot of runners find it difficult to taper as they stuggle to adapt to reduced mileage. I don't foresee that as a problem.
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