Running For My Life

Workout:

• Type: Cycle
• Date: 08/30/2008
• Time: 15:00:00
• Total Time: 00:22:00.00
• Distance: 4 miles
• Average Speed: 10.91 mph

Workout:

• Type: Cycle
• Date: 07/17/2008
• Time: 20:00:00
• Total Time: 00:24:00.00
• Distance: 4 miles
• Average Speed: 10 mph

Workout:

• Type: Cycle
• Date: 12/28/2007
• Time: 04:00:00
• Total Time: 00:15:50.00
• Distance: 10 miles
• Average Speed: 37.89 mph

Workout:

• Type: Cycle
• Date: 12/19/2007
• Time: 05:00:00
• Total Time: 1:04:00.00
• Distance: 40 miles
• Average Speed: 37.5 mph

40 fun miles on my air bike, which is probably like 20 miles on a regular bike, but still a great workout.  I work up more of a sweat during this weekly workout than I do on my runs!

Workout:

• Type: Cycle
• Date: 12/12/2007
• Time: 05:00:00
• Total Time: 00:58:40.00
• Distance: 40 miles
• Average Speed: 40.91 mph

Today was my normal cross-training day and like every Wednesday I did a long ride on my exercise bike.  However, I then extended my cross-training workout by shoveling the 7 inches of snow off my driveway, which took me another 30 minutes.  So while most of my neighbors were out with their snowblowers, I was shoveling it off the driveway and getting a great workout in the process.

Workout:

• Type: Cycle
• Date: 12/05/2007
• Time: 05:00:00
• Total Time: 00:53:00.00
• Distance: 35 miles
• Average Speed: 39.62 mph

I am still in the midst of a significant mileage buildup phase.  Last week I ran 58 miles, which was the 8th time in the last 10 weeks that I have eclipsed 50 miles.  This week I am doing 59 miles.  Consequently, my legs don’t like me very much right now.

I am not doing any speedwork or tempo runs, just slow and steady miles, usually at an 8:45 to 9:00 pace.  I find this pace to be very enjoyable, much more so than when I am doing faster runs.  I have still been able to run outside in the dark, even though the temps are getting nasty here in Wisconsin (yesterday morning it was 19 degrees with 15-20 mph wind gusts).

The purpose of my runs right now is solely to get a base of miles under me prior to starting my Boston Marathon training program.  I am “building the engine”, if you will.  I have continued to do cross-training on Wednesdays, and have been doing a lot of strength training, including weight lifting for my upper-body and some workouts for my hamstrings and quads.

I have also been working on increasing my turnover rate, which is measured by how many times my feet hit the ground during one minute of running.  Ideally it should be 170 to 175.  When I started measuring, it was around 160.  I have since gotten that up to about 168.  This has been a great time to work on turnover rate and running form since I am not paying attention to my pace.

Right now my legs are in pretty bad shape.  I am experiencing pain in my right calf, hamstring and knee, as well as my lower back.  I think the two days off each week are the only thing that is allowing me to rack up mileage like this.  I only have three weeks to go and then I am taking a 10-day break before I start my Boston training, so hopefully I can stay in one piece until then.

Workout:

• Type: Cycle
• Date: 11/28/2007
• Time: 05:00:00
• Total Time: 00:59:40.00
• Distance: 35 miles
• Average Speed: 35.2 mph

Workout:

• Type: Cycle
• Date: 11/21/2007
• Time: 05:00:00
• Total Time: 1:00:00.00
• Distance: 40 miles
• Average Speed: 40 mph

I decided to take a day off from strenuous exercise and just did 30 easy miles on my air bike this morning.  I also did my usual weight lifting and stretching.  Hopefully the “break” will be good for my bum knee.

Workout:

• Type: Cycle
• Date: 11/14/2007
• Time: 05:00:00
• Total Time: 00:58:58.00
• Distance: 30 miles
• Average Speed: 30.53 mph

I always enjoy drawing up training schedules, but this time I have outdone myself.  My 2008 Boston Marathon training schedule is so simple that it’s brilliant!  Or maybe not…..

 I am basically doing the same thing every week, but am increasing my mileage by 1 mile per week.  So this week I am at 56 miles.  By the time I hit my “peak week” next spring, I will be at 75 miles per week.  This includes a one week break between Christmas and New Year’s (kind of like the factories do a mandatory shutdown of the assembly line that week…I am doing a mandatory shutdown of my training).

Here’s an example of a typical week, using this week’s schedule:

Monday: 10 miles at medium pace (8:45)

Tuesday: 10 miles with interval workout in the middle

Wednesday: cross-train 40 miles on air bike (note: my air bike has a small wheel base so that is more like 20 miles on a regular bike)

Thursday: 10 miles with tempo run in the middle (8:10 pace for total run)

Friday: 10 miles at slow pace (9:15)

Saturday: 16 miles at medium/fast pace (7:45)

Sunday:  rest

My official marathon training program is 16 weeks starting the first of the year, but I guess I am training now since I am doing the same thing I will be doing then.  When I look at it that way, I am starting to wonder if I am at risk for burnout and/or overtraining.  But then when you consider that I am only adding 1 mile per week, that seems to be pretty safe.

 All I can say is that when I get in the mid 60s to 70s in miles per week, that will be unchartered territory for me.  My max is 62 miles in one week, and most weeks I run 35-40 miles.  So overuse injuries will be another concern.  I guess if that happens, I will pull back on the mileage and switch to one of those low-mileage training programs.

Workout:

• Type: Cycle
• Date: 11/07/2007
• Time: 05:00:00
• Total Time: 1:05:20.00
• Distance: 40 miles
• Average Speed: 36.73 mph