I had a horrible race today. Oof. I really thought that 3:30 was in the bag. Not today. Official time was 3:47. Oofdah.
In Vegas my failing was a lack of experience at Marathon distance. I ran 3:35 and, looking back, I think I should have been able to manage it. Today, I don't think it was possible. My right foot cramped at the 26 km mark. Both calves suffered spasms off and on. My left foot cramped at the 29 km mark -- this one was painful. And, my right hamstring cramped at the 41.7 km mark. Oofda.
But, learn and move on. Find something positive in the day. I considered quitting once I realized that I was not going to succeed but I though, "No. I am doing Ironman Canada at the end of the summer. I better soldier on through the pain as preparation for that." So that's one positive.
Moe's Triathlon next weekend (sprint distance). Bridge City Boogie (10 km) the weekend after that. Chinook Half Ironman the weekend after that... phew.
I got lots of condolences and well wishes on my Facebook page. I appreciate the attempts. It reminds me, though, of a conversation I once had with a friend who was disappointed with his marathon time. I said, "Don't worry about. You had a great time. I couldn't do it. You should be proud."
He looked at me and asked, "Do you really think that?"... See more
I paused and answered, "No."
I knew immediately what he meant. In running we only compare ourselves to our own accomplishments and our own goals (unless you really are a front runner with a shot at winning, which I am not). I am proud of my Vegas Marathon. I'm not proud of today's marathon. It did not accomplish -- for me -- anything new.
The point is that it's OK to be disappointed and not at all happy with one's result. I had a very specific goal, 3:30. I really felt like I would accomplish that. I was poised, happy, and feeling strong. 3:47 is a huge disappointment. No changing that. I was confident that I was going to make it "barring unforeseen circumstances." Such circumstances came to pass.
Twitter: RamblingDave
Facebook: Rambling Dave Scharf
Sunday, May 30, 2010
Saturday, May 29, 2010
24 hours away from qualifying for the Boston Marathon - dress rehearsal
On the advice of Coach Bruce I did a complete dress rehearsal this morning.
I set my alarm back ten minutes from its usual time. Unlike most of Sunday’s runners it’s actually a slight sleep in for me. Well, it should be. Unfortunately Charlie the hillbilly cat woke me up 20 minutes prior to me alarm going off. Oof.
Met Glenn at Tim Horton’s at 5:45 am for a plain-toasted-bagel with strawberry-cream-cheese and medium double, double.
Drove over to Mall at Lawson, parked, and ran very easily over to the start line. This light jog will be tomorrow's warm up. I did bring my heart rate up to 150 beats per minute about 10 minutes before race start with 150 on-the-spot high knee steps.
I ran 7.3 km easy along the course. I did a few 400 meter pickups to race pace of 4:55/km. I timed these for the uphill or downhill portions of the course to help with visualization. I ran up the finishing hill visualizing pushing myself up those last few hundred meters without looking at my watch or obsessing with pace – just smile, feel strong, and press myself. It’s easy to obsess with the hills on the course but the truth is that there are no serious hills on the course – it’s Saskatoon, how could there be? Nothing on this course compares to the hills on the back half of the Vegas course.
Several good things happened this morning. I am really glad I went through this exercise. I feel good about my pre-race ritual for tomorrow – from Tim’s, to parking, to warm-up, to race start – I know what I am doing in the morning. I discovered one thing I had neglected -- take a bottle of Gatoraide in the morning to rinse down the pre-race gel.
I have cycled the course and mentally rehearsed it several times. All of this has me in a very positive frame of mind.
I rounded the corner to the finish line this morning just as a crew of three volunteers (led by Colin French the start/finish line coordinator) were starting to set up the temporary stands at the finish line. I ran through the piles of aluminum benches with my hands held up in triumph and made the three volunteers clap for me. Then I chipped in for 15 minutes setting up bleachers until I got overcome by the cold.
I have a good picture of what to wear tomorrow. Upper body: Marathon Blossom running t-shirt (my most recent tie-dye) over an Under Armour sleeveless t-shirt. The Under Armour layer makes things more comfortable if it’s wet. Cycling arm warmers. My first thought was nothing on my arms but Heather reminded me of the arm warmers and I think it’s a great idea. I may toss them somewhere along the way depending on conditions. Over that I will wear my Sugoi breathable rain jacket and I will accessorize with coordinating black visor and lightweight gloves. I will start off wearing a sweatshirt which I will remove in the moments before the race starts and dispose of it.
Thanks to family and friends (and Hannah the dog) for coaching, advice, support, and encouragement. Running is a funny pastime. Although running can be morbidly solitary you don't get to take a shot at your goals without a whole bunch of people helping you get there. At least I can't. I need people around me to motivate me.
In December before the Vegas run, I thought I would succeed. This morning I feel that I KNOW I will succeed tomorrow. I actually look forward to the challenge of running through the pain.
Now if I could just regulate my intake of pizza and red wine...
I set my alarm back ten minutes from its usual time. Unlike most of Sunday’s runners it’s actually a slight sleep in for me. Well, it should be. Unfortunately Charlie the hillbilly cat woke me up 20 minutes prior to me alarm going off. Oof.
Met Glenn at Tim Horton’s at 5:45 am for a plain-toasted-bagel with strawberry-cream-cheese and medium double, double.
Drove over to Mall at Lawson, parked, and ran very easily over to the start line. This light jog will be tomorrow's warm up. I did bring my heart rate up to 150 beats per minute about 10 minutes before race start with 150 on-the-spot high knee steps.
I ran 7.3 km easy along the course. I did a few 400 meter pickups to race pace of 4:55/km. I timed these for the uphill or downhill portions of the course to help with visualization. I ran up the finishing hill visualizing pushing myself up those last few hundred meters without looking at my watch or obsessing with pace – just smile, feel strong, and press myself. It’s easy to obsess with the hills on the course but the truth is that there are no serious hills on the course – it’s Saskatoon, how could there be? Nothing on this course compares to the hills on the back half of the Vegas course.
Several good things happened this morning. I am really glad I went through this exercise. I feel good about my pre-race ritual for tomorrow – from Tim’s, to parking, to warm-up, to race start – I know what I am doing in the morning. I discovered one thing I had neglected -- take a bottle of Gatoraide in the morning to rinse down the pre-race gel.
I have cycled the course and mentally rehearsed it several times. All of this has me in a very positive frame of mind.
I rounded the corner to the finish line this morning just as a crew of three volunteers (led by Colin French the start/finish line coordinator) were starting to set up the temporary stands at the finish line. I ran through the piles of aluminum benches with my hands held up in triumph and made the three volunteers clap for me. Then I chipped in for 15 minutes setting up bleachers until I got overcome by the cold.
I have a good picture of what to wear tomorrow. Upper body: Marathon Blossom running t-shirt (my most recent tie-dye) over an Under Armour sleeveless t-shirt. The Under Armour layer makes things more comfortable if it’s wet. Cycling arm warmers. My first thought was nothing on my arms but Heather reminded me of the arm warmers and I think it’s a great idea. I may toss them somewhere along the way depending on conditions. Over that I will wear my Sugoi breathable rain jacket and I will accessorize with coordinating black visor and lightweight gloves. I will start off wearing a sweatshirt which I will remove in the moments before the race starts and dispose of it.
Thanks to family and friends (and Hannah the dog) for coaching, advice, support, and encouragement. Running is a funny pastime. Although running can be morbidly solitary you don't get to take a shot at your goals without a whole bunch of people helping you get there. At least I can't. I need people around me to motivate me.
In December before the Vegas run, I thought I would succeed. This morning I feel that I KNOW I will succeed tomorrow. I actually look forward to the challenge of running through the pain.
Now if I could just regulate my intake of pizza and red wine...
Wednesday, May 26, 2010
I resolved not to pee on myself anymore
With four days until the Saskatchewan Marathon and my last attempt at a Boston Marathon qualifying time of 3:30:59 or less I have started to feel good. I have been getting as much sleep as I can to the point that after today's nap I feel overslept. For the first time in weeks my legs feel strong and rested. Sunday's run and today's run both started with fresh legs. A good feeling.
And this all leads to this conundrum...
Last summer I did the Stoney Plain Half-Ironman. About 60 km into the 90 km bike ride I had to pee. All triathletes pee in their wetsuits at the beginning of the race. If they claim they don't, they are lying. Great triathletes who are racing to win must pee themselves during the bike and run. I assume they open the faucet and let the water run. During the Stoney Plain bike portion I decided to go halfway. I stopped my bike and, straddling the bike on the side of the road, I peed. As my shoe got full I realized something, "I am going to place 1789th out of 2150 racers -- why am I peeing in my shoe?" In that moment I decided to stop peeing on myself during races. Never again.
On Sunday, though, a few seconds might be the difference between me running the Boston Marathon and not running the Boston Marathon.
At this point my plan is to make sure I do my duty before the race starts and then hope for the best. And, I think I will switch my pre-race ritual form a large double-double to a medium.
And this all leads to this conundrum...
Last summer I did the Stoney Plain Half-Ironman. About 60 km into the 90 km bike ride I had to pee. All triathletes pee in their wetsuits at the beginning of the race. If they claim they don't, they are lying. Great triathletes who are racing to win must pee themselves during the bike and run. I assume they open the faucet and let the water run. During the Stoney Plain bike portion I decided to go halfway. I stopped my bike and, straddling the bike on the side of the road, I peed. As my shoe got full I realized something, "I am going to place 1789th out of 2150 racers -- why am I peeing in my shoe?" In that moment I decided to stop peeing on myself during races. Never again.
On Sunday, though, a few seconds might be the difference between me running the Boston Marathon and not running the Boston Marathon.
At this point my plan is to make sure I do my duty before the race starts and then hope for the best. And, I think I will switch my pre-race ritual form a large double-double to a medium.
Monday, May 24, 2010
2010 Sask Marathon Route Tour - video and text
I am afraid that both the video and the text are somewhat incomplete. I made these today and they work for me because I have been there and I know what I am describing. I like to know what's coming. It helps me to compartmentalize the race which I find very helpful. I do know know why my Garmin shows the course to be 38.8 km long. I did my best to follow the maps at www.SaskMarathon.ca. I am assured be people who I hold in high regard that the course is 42.195 km long. So... my Garmin was off, I didn't follow the route correctly, or the route shown on the map is not quite right. Something... ****The corrected map is now posted at www.SaskMarathon.ca. Like the half-marathon, the full-marathon will run past Pinehouse and then double back before going west towards the finish line. The full marathon will go slightly further north on Whiteswan and the half does.****
You may find it easier to try and follow the video while reading the text notes? Or note. If you have any questions about the course I will be happy to give you my thoughts. Email Dave@C95.com.
2010 Saskatchewan Marathon Course Narration
0 to 2.24 (start to Water #1 at Red River Road)
A run up and down hills on street in a residential neighborhood. From the starting line we run east on Pinehouse. About 500 meters into the course we reach the steep part of the decent on Pinehouse. This steep part of the hill is about 400 meter to the right turn at Saguenay Drive. We run south on Saguenay for about 500 meters –this is flat. Then we turn right and go west on Assiniboine for a little over 1 km. This is a long, slow climb and is probably the worst hill climb on the course. Fortunately, it is right at the start. This first section ends at the first water station at the corner of Pinehouse and Red River Road where we turn left.
2.24 to 4.16 (Water #1 to Water #2 at south end of Archibald Arena)
Down a steep hill, exiting residential and heading south along the riverfront. Red River Road is a nice easy downhill for 750 meters until we turn onto Pembina which is a steep downhill for 300 meter and a VERY steel downhill for another 200 meters. Turn right onto Spadina and it is a nice flat run to Water Station #2.
4.16 to 6.09 (Water #2 to Water #3 at the Mendal Art Gallery)
South along the riverfront. This is a straight shot south on Spadina. Basically very flat the whole way. Nice scenic run along the riverfront.
6.09 to 7.80 (Water #3 to Water #4 Victoria Bridge Roundabout)
South along the waterfront. This section begins with the university Bridge underpass – about 250 meters slow downhill into a 250 meter slow uphill to bring is back to Spadina. Then a flat run to the Broadway Bride after 1 km. Same thing – a downhill under the bridge with a climb up the other side to Water Station #4 at the Victoria Bridge Roundabout.
7.80 to 9.95 (Water # 4 to Water #5 Skateboard Park)
Skirting the south end of downtown and taking us off the streets and onto Meewasin Trail. 500 meters into this section is the Freeway Bridge underpass – like the other underpasses a short down followed by a short up. There is a nice long downhill into Victoria Park to the turnaround. The water station is shortly past the turnaround on Meewasin Trail. Once the course goes onto the trail there may be some crowding. The trail is narrow and this portion is shared by half and full marathon runners.
9.95 to 11.61 (Water # 5 to Water #6 Kiwanis Memorial Bandshell)
North on Meewasin Trail from Victoria Park. This whole section is quite flat with the exception of a short climb after the Victoria Bridge followed by a short descent to go under the Broadway Bridge and then another short climb. In essence, more bridge underpasses but along a slightly different path on the outbound route. Half-marathon runners take note, you are halfway home just prior to the Sid Buckwold Bridge.
11.61 to 12.87 (Water #6 to Water #7 Mendal Art Gallery)
North on Meewasin Trail. This section ends with the same University Bridge underpass, in the opposite direction.
12.87 to 14.76 (Water #7 to Water #8 Archibald Arena)
North along the flat portion of Spadina to Archibald Arena. A nice flat section, scenic and enjoyable.
14.76 to 16.19 (Water #8 to Water #9 Ravine Drive)
North on Spadina to Ravine. This continues on the road, basically flat. Enjoy it as an ugly long slow climb is coming.
16.19 to 19.05 (Water #9 to Water #10 Lenore Drive)
North on Spadina/Whiteswan past the turnoff at Pinehouse towards the finish. This section starts with a slow decent along Whiteswan and then there is a long, slow climb from the lower portion of the course up to Pinehouse and continuing to climb all the way to Lenore. For the half-marathoners this will be a tough section. It is a long way between water stations, it involves a lot of uphill, and you are forced to run past the turnoff at Pinehouse – the finish line is just a kilometer away – but you have to run 1.5 km past and then double back. I find that mentally challenging.
19.05 to 21.1 (Water #10 to Water #11 Adilman Dr)
North on Whiteswan and through Silverwood approaching the turnaround. This continues as a hard climb up Whiteswan to Silverwood Road. The portion through Silverwood is fairly flat. Note that the half marathon point is at the turn off onto Adilman is the ½ way point. Think of all those half-marathoners who are now finishing and eating and drinking. The good news is that once we get to the top of the Whiteswan hill the worst is over. Yes, there are some small undulations to come but the longest climb of the course is behind us. Focus now on the fact that other than some short up and downs, the only extended climb that remains is the last 3 km of the course. As a side note, my family bought the Adilman house in 1942 and my father is still living there. There is a good chance that the Adilman house will ultimately be 100 years in the Scharf family. I guess we can call it the Scharf house.
21.1 to 23.83 (Water #11 to Water #12 Lenore Drive)
Turnaround and back onto the trails. We the same route back through Silverwood and down the Whiteswan hill. Near the bottom of the hill we leave the street and head back onto the Meewasin Trail. Overall this will be a nice portion of the run. Reaching the first turnaround of the back half will be uplifting. And, this section is largely downhill.
23.83 to 26.91 (Water #12 to Water #13 Ravine Drive)
South on Meewasin Trail. There are lots of small undulations along this section at the trail tends to up and down more than the street. Although, half way through this section we leave the trail and go back onto the street for a nice long, coast downhill followed by a climb up to Ravine.
26.91 to 29.45 (Water #13 to Water #14 Train Bridge)
From Ravine it’s a nice run south to the 42nd street bridge. We cross the river and run up a very short but very gross little hill (it will hurt) and then head south on Meewasin Trail to the train bridge. This will be a hard portion of the run for me. The stretch from bridge to bridge on the east side of the river is flat but barren. I find it a very boring section of the run.
29.45 to 33.02 (Water #14 to Water #15 Train Bridge)
This will also be a tough section – there are several small rollers (Devil’s Dip and the section behind the Royal University Hospital). None of them are long but some portions are quite steep. The turnaround at the Univerity Bridge will be uplifting, though, as it is the final turnaround and we are now, truly, headed home.
33.02 to 35.62 (Water #15 to Water #16 Ravine Drive)
Reversing course along the barren stretch between the Train Bridge and the 42nd Street Bridge and then we turn north on Whiteswan (again). The good news is that we are on the street, not the trail, and we have a nice flat run to Ravine before we REALLY bring the pain.
35.62 to 38.8 (Water #16 to Finish)
This will hurt. A lot. The last three kilometers feature a long, slow, grinding climb from the lowest part of the course to the turnoff at Pinehouse. At that turnoff there is only 1.3 km to go but it’s all uphill and 400 meters of it is up a STEEP hill. Suck it up buttercup, your Boston Qualifying time is only 7 minutes of pain away.
You may find it easier to try and follow the video while reading the text notes? Or note. If you have any questions about the course I will be happy to give you my thoughts. Email Dave@C95.com.
2010 Saskatchewan Marathon Course Narration
0 to 2.24 (start to Water #1 at Red River Road)
A run up and down hills on street in a residential neighborhood. From the starting line we run east on Pinehouse. About 500 meters into the course we reach the steep part of the decent on Pinehouse. This steep part of the hill is about 400 meter to the right turn at Saguenay Drive. We run south on Saguenay for about 500 meters –this is flat. Then we turn right and go west on Assiniboine for a little over 1 km. This is a long, slow climb and is probably the worst hill climb on the course. Fortunately, it is right at the start. This first section ends at the first water station at the corner of Pinehouse and Red River Road where we turn left.
2.24 to 4.16 (Water #1 to Water #2 at south end of Archibald Arena)
Down a steep hill, exiting residential and heading south along the riverfront. Red River Road is a nice easy downhill for 750 meters until we turn onto Pembina which is a steep downhill for 300 meter and a VERY steel downhill for another 200 meters. Turn right onto Spadina and it is a nice flat run to Water Station #2.
4.16 to 6.09 (Water #2 to Water #3 at the Mendal Art Gallery)
South along the riverfront. This is a straight shot south on Spadina. Basically very flat the whole way. Nice scenic run along the riverfront.
6.09 to 7.80 (Water #3 to Water #4 Victoria Bridge Roundabout)
South along the waterfront. This section begins with the university Bridge underpass – about 250 meters slow downhill into a 250 meter slow uphill to bring is back to Spadina. Then a flat run to the Broadway Bride after 1 km. Same thing – a downhill under the bridge with a climb up the other side to Water Station #4 at the Victoria Bridge Roundabout.
7.80 to 9.95 (Water # 4 to Water #5 Skateboard Park)
Skirting the south end of downtown and taking us off the streets and onto Meewasin Trail. 500 meters into this section is the Freeway Bridge underpass – like the other underpasses a short down followed by a short up. There is a nice long downhill into Victoria Park to the turnaround. The water station is shortly past the turnaround on Meewasin Trail. Once the course goes onto the trail there may be some crowding. The trail is narrow and this portion is shared by half and full marathon runners.
9.95 to 11.61 (Water # 5 to Water #6 Kiwanis Memorial Bandshell)
North on Meewasin Trail from Victoria Park. This whole section is quite flat with the exception of a short climb after the Victoria Bridge followed by a short descent to go under the Broadway Bridge and then another short climb. In essence, more bridge underpasses but along a slightly different path on the outbound route. Half-marathon runners take note, you are halfway home just prior to the Sid Buckwold Bridge.
11.61 to 12.87 (Water #6 to Water #7 Mendal Art Gallery)
North on Meewasin Trail. This section ends with the same University Bridge underpass, in the opposite direction.
12.87 to 14.76 (Water #7 to Water #8 Archibald Arena)
North along the flat portion of Spadina to Archibald Arena. A nice flat section, scenic and enjoyable.
14.76 to 16.19 (Water #8 to Water #9 Ravine Drive)
North on Spadina to Ravine. This continues on the road, basically flat. Enjoy it as an ugly long slow climb is coming.
16.19 to 19.05 (Water #9 to Water #10 Lenore Drive)
North on Spadina/Whiteswan past the turnoff at Pinehouse towards the finish. This section starts with a slow decent along Whiteswan and then there is a long, slow climb from the lower portion of the course up to Pinehouse and continuing to climb all the way to Lenore. For the half-marathoners this will be a tough section. It is a long way between water stations, it involves a lot of uphill, and you are forced to run past the turnoff at Pinehouse – the finish line is just a kilometer away – but you have to run 1.5 km past and then double back. I find that mentally challenging.
19.05 to 21.1 (Water #10 to Water #11 Adilman Dr)
North on Whiteswan and through Silverwood approaching the turnaround. This continues as a hard climb up Whiteswan to Silverwood Road. The portion through Silverwood is fairly flat. Note that the half marathon point is at the turn off onto Adilman is the ½ way point. Think of all those half-marathoners who are now finishing and eating and drinking. The good news is that once we get to the top of the Whiteswan hill the worst is over. Yes, there are some small undulations to come but the longest climb of the course is behind us. Focus now on the fact that other than some short up and downs, the only extended climb that remains is the last 3 km of the course. As a side note, my family bought the Adilman house in 1942 and my father is still living there. There is a good chance that the Adilman house will ultimately be 100 years in the Scharf family. I guess we can call it the Scharf house.
21.1 to 23.83 (Water #11 to Water #12 Lenore Drive)
Turnaround and back onto the trails. We the same route back through Silverwood and down the Whiteswan hill. Near the bottom of the hill we leave the street and head back onto the Meewasin Trail. Overall this will be a nice portion of the run. Reaching the first turnaround of the back half will be uplifting. And, this section is largely downhill.
23.83 to 26.91 (Water #12 to Water #13 Ravine Drive)
South on Meewasin Trail. There are lots of small undulations along this section at the trail tends to up and down more than the street. Although, half way through this section we leave the trail and go back onto the street for a nice long, coast downhill followed by a climb up to Ravine.
26.91 to 29.45 (Water #13 to Water #14 Train Bridge)
From Ravine it’s a nice run south to the 42nd street bridge. We cross the river and run up a very short but very gross little hill (it will hurt) and then head south on Meewasin Trail to the train bridge. This will be a hard portion of the run for me. The stretch from bridge to bridge on the east side of the river is flat but barren. I find it a very boring section of the run.
29.45 to 33.02 (Water #14 to Water #15 Train Bridge)
This will also be a tough section – there are several small rollers (Devil’s Dip and the section behind the Royal University Hospital). None of them are long but some portions are quite steep. The turnaround at the Univerity Bridge will be uplifting, though, as it is the final turnaround and we are now, truly, headed home.
33.02 to 35.62 (Water #15 to Water #16 Ravine Drive)
Reversing course along the barren stretch between the Train Bridge and the 42nd Street Bridge and then we turn north on Whiteswan (again). The good news is that we are on the street, not the trail, and we have a nice flat run to Ravine before we REALLY bring the pain.
35.62 to 38.8 (Water #16 to Finish)
This will hurt. A lot. The last three kilometers feature a long, slow, grinding climb from the lowest part of the course to the turnoff at Pinehouse. At that turnoff there is only 1.3 km to go but it’s all uphill and 400 meters of it is up a STEEP hill. Suck it up buttercup, your Boston Qualifying time is only 7 minutes of pain away.
Sunday, May 23, 2010
One week out and confidence is coming back.... a little bit
A couple of days of positive visualization and today’s run have me feeling pretty good again. Basically, as goes my left hip, so goes my attitude.
Today I did a good hour at 5:16/km. Then RAN up the MacPherson hill. I normally do lots of intervals. I have never done much in the way of hills, though. A good heart pounding 1:21 from Sask Cres to Main Street. Woof.
My hip is still a problem but not as bad as it was. And, today’s run was the first in a long time that I started out feeling rested and fresh.
Weekly totals:
Swim 3:05 --
Bike 2:00 – 37.75 km
Run 3:07 – 33 km
Strength – 1:00
9:12 total training time.
When I see that number -- 9:12 -- it seems odd because it feels like I did next to nothing this past week. The coming week calls for a total of just over 4 hours prior to 3:30 on race day. That's like having a nap for a week.
Today I did a good hour at 5:16/km. Then RAN up the MacPherson hill. I normally do lots of intervals. I have never done much in the way of hills, though. A good heart pounding 1:21 from Sask Cres to Main Street. Woof.
My hip is still a problem but not as bad as it was. And, today’s run was the first in a long time that I started out feeling rested and fresh.
Weekly totals:
Swim 3:05 --
Bike 2:00 – 37.75 km
Run 3:07 – 33 km
Strength – 1:00
9:12 total training time.
When I see that number -- 9:12 -- it seems odd because it feels like I did next to nothing this past week. The coming week calls for a total of just over 4 hours prior to 3:30 on race day. That's like having a nap for a week.
Friday, May 21, 2010
9 days to the Sask Marathon and I am doing the wrong things...
Ran today. 2 x 5 km at 4:50/minute. It was a good run. The intervals were easy. My heart rate stayed below 150/minute but I am not feeling very good.
I have been working on getting more sleep and it's working -- I do not feel nearly as fatigued as I did.
I have done the training. I am way ahead of where I was in Las Vegas in December.
So why be negative? Real or imagined my left flip has flared up. It does not bother me when I am running. But, real or imagined, it seems a lot worse. I am thinking some very negative thoughts. I am focusing on failure instead of success. The worse thing is that I KNOW I am doing this and I still can't stop myself from spending too much time worrying about my hip and not enough time visualizing success.
I am going to spend some quality time in the next eight days in quiet contemplation of success. I need to get my mental state turned around or one of two things will happen - (1) The May 30th run will be REALLY hard; or (2) I will not succeed.
I have been working on getting more sleep and it's working -- I do not feel nearly as fatigued as I did.
I have done the training. I am way ahead of where I was in Las Vegas in December.
So why be negative? Real or imagined my left flip has flared up. It does not bother me when I am running. But, real or imagined, it seems a lot worse. I am thinking some very negative thoughts. I am focusing on failure instead of success. The worse thing is that I KNOW I am doing this and I still can't stop myself from spending too much time worrying about my hip and not enough time visualizing success.
I am going to spend some quality time in the next eight days in quiet contemplation of success. I need to get my mental state turned around or one of two things will happen - (1) The May 30th run will be REALLY hard; or (2) I will not succeed.
Tuesday, May 18, 2010
Something not to do -- and training plan from now until May 30
Here is something that I do not recommend.
Imagine you are out for a couple of hours. You forget gel. Not a big deal but since you prefer to "train like you will race" you are moderately irritated at yourself. One of your running partners is not going as long. As he departs he offers, "I have a couple of gels. Do you want one?"
"Sure."
I few minutes later you tear off the top of the gel, put the whole thing in your mouth, bite down and suck/pull out the gel. Except that just before you get the unpleasant taste of the gel, you get an overwhelming taste of salt and sweat. At that moment you realize that your training partner has been carrying his gel in his pocket. It is COVERED in his now stale sweat which you have just slurped off the outside of the gel pack. Yuck.
Moral of the story -- when you borrow a gel, rinse before inserting. I don't think it's a health issue but it tastes gross.
MON – Strength training 60 minutes, Bike EASY 60 minutes, Swim 60 minutes.
TUE – Run 2 x 10 minutes at 4:40/km with 5 minute set break, Bike EASY 60 minutes.
WED – Swim 90 minutes.
THU – Run 5 x 2 km @ 4:50/km with 3 minute break. Swim 60 minutes with coach Paul.
FRI – Strength training 60 minutes, Swim technique training 30 minutes, Ride EASY 60 minutes.
SAT – Day of rest.
SUN – Run 90 minutes at 5:15/km.
MON – Strength training 45 minutes (with ½ the volume I usually do in 60 minutes), Swim technique training 30 minutes.
TUE – Day of rest.
WED – Run 3 x 2 km at 4:50/km with a 5 minute set break, Swim technique training 30 minutes.
THU – Bike 60 minutes including 10 x 1 minute moderate & 1 minute easy.
FRI – Day of rest.
SAT – Prep day. Up and at Tim Hortons at 5:50 AM. Run 40 minutes including 4 x 400 at 4:55/km.
SUN May 30 – Saskatchewan Marathon. Run 42.2 km at 4:55/km.
April 2011 – Go and run in the Boston Marathon.
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