Pfitz, who's Pfitz?
Oh yeah, he's the guy with the marathon training plans right out of Dachau. I really tried to do Pfitz (I was looking at his 18/55 plan), but it was just too much too soon for me.
While I've been floundering the last 6 or seven weeks, I realized that I have two problems: I have pretty much been just running slow runs since my Half Marathon and I have been a slave to the "long run must occur on the weekend" theory.
Well this week I was able to tackle both issues. I ran my long run on Tuesday. As a Pastor, the weekends tend to be a little busy. Working up to the Half Marathon, I could get away with squeezing in the long runs on weekends, but it's just not an option right now.
I also really missed speed and tempo work. Thursday, I went out to the High School track and after warming up, I knocked out 6 X 800's--they felt great. I think I really needed to step on the gas and blow the gunk out.
What does all this mean for a training plan? It means I'm going to follow the F.I.R.S.T. plan for a first marathon. That would be the Furman Institute For Scientific Training. Here's what I love about FIRST: Just three: "Key Runs" a week--an interval, a tempo, and a long run. In between these you are supposed to do two XT days--this week I worked in a 7 mile mountain bike ride and the other was a easy two-mile run.
You can also do these key runs in whatever order works for you. So this week, I did 3, 1, 2.
7 miles tomorrow with 5 at tempo pace.
Saturday, April 30, 2011
Monday, April 25, 2011
CareNet Human Race 5K Race Report
Saturday was the Human Race 5K. It was a really great event.
Can I just start by saying how great it is to run a race in your own town. I left at 8:25 and showed up at 8:30 for sign-in. They had a very well-staffed sign-in table to handle race sign-in and t-shirt pickup.
The t-shirts were very well done and they had plenty in every size.
After signing in, I said hi to Linda Kalanquin, the Director of CareNet and looked for my friend Tom, who is a fellow pastor in our community. Tom is a three-time marathoner and I hoped to see him at the event.
The race was scheduled to start at 9:00, so I went for a little warm-up jog just before then. I'm not much a warm-up guy, preferring usually to just warm-up as I go, but I figured that 5K was short enough to warrant a little warming up. I got back from the warm-up and they had a few preliminary remarks--thanking the supporters, a quick story from a CareNet client, and then Tom shared a little--then off to start line.
A crowd of 40 or so participants lined up and away we went. The course was 1.55 miles up the Paradise Memorial Trail and back. They had volunteers doing traffic control at the three road crossings and a manned drink station at the turn-around point.
I quickly took the lead position and most likely started out way too fast. The trail goes uphill with a 254 foot elevation gain over the first 2.5K. I was going too fast, but it felt ok. The hardest part was actually being in the lead. I am used to being able to cue my pace off of runners in front of me and it felt a little loose without that. As I made the turn I passed my nearest competitor, a young lady who was about forty feet back. I told her "you're gonna beat me." She caught me a little ways down the road. We ran together for a while, but it was clear that she had more speed and more gas in the tank, so I told her not to let the old man slow her down.
She eventually took off and grabbed her first place finish. I came in second overall and first place among the men. It was a also a PR for me at 22:59. I'm going to cherish the race, because it will probably be my only opportunity to lead the pack.
After crossing the finish line I congratulated the winner and went to grab some water at the snack tent. I decided that I would just take a case of water over to the finish line and encourage the finishers with some water.
What a fun day! Can't wait until next year's event.
Can I just start by saying how great it is to run a race in your own town. I left at 8:25 and showed up at 8:30 for sign-in. They had a very well-staffed sign-in table to handle race sign-in and t-shirt pickup.
The t-shirts were very well done and they had plenty in every size.
After signing in, I said hi to Linda Kalanquin, the Director of CareNet and looked for my friend Tom, who is a fellow pastor in our community. Tom is a three-time marathoner and I hoped to see him at the event.
The race was scheduled to start at 9:00, so I went for a little warm-up jog just before then. I'm not much a warm-up guy, preferring usually to just warm-up as I go, but I figured that 5K was short enough to warrant a little warming up. I got back from the warm-up and they had a few preliminary remarks--thanking the supporters, a quick story from a CareNet client, and then Tom shared a little--then off to start line.
A crowd of 40 or so participants lined up and away we went. The course was 1.55 miles up the Paradise Memorial Trail and back. They had volunteers doing traffic control at the three road crossings and a manned drink station at the turn-around point.
I quickly took the lead position and most likely started out way too fast. The trail goes uphill with a 254 foot elevation gain over the first 2.5K. I was going too fast, but it felt ok. The hardest part was actually being in the lead. I am used to being able to cue my pace off of runners in front of me and it felt a little loose without that. As I made the turn I passed my nearest competitor, a young lady who was about forty feet back. I told her "you're gonna beat me." She caught me a little ways down the road. We ran together for a while, but it was clear that she had more speed and more gas in the tank, so I told her not to let the old man slow her down.
She eventually took off and grabbed her first place finish. I came in second overall and first place among the men. It was a also a PR for me at 22:59. I'm going to cherish the race, because it will probably be my only opportunity to lead the pack.
After crossing the finish line I congratulated the winner and went to grab some water at the snack tent. I decided that I would just take a case of water over to the finish line and encourage the finishers with some water.
What a fun day! Can't wait until next year's event.
Friday, April 22, 2011
Three Week Vacation
Well, it appears that I took a three-week vacation from the blog.
That roughly correlates with my running lately. Let me explain what I've been up to.
The first full week of April I was out of town. Had the opportunity to spend a week with my Dad in southern Nevada. We had a great time but unfortunately, I only got in one two-mile run that week. I had hoped that we'd get in a bunch of mountain biking, but our days were very full and tiring and we only managed one short ride. So there is this henious 5-day gap in my training log.
I tried to get back in the saddle the next week. I was out of town on business but managed to get in a quality run on Monday and Wednesday last week. Unfortunately, then I ended up taking two days off followed by a lame two-mile run, and then another two days off.
Yikes, my training log is starting to have all the charm of a West Virginia smile.
That roughly correlates with my running lately. Let me explain what I've been up to.
The first full week of April I was out of town. Had the opportunity to spend a week with my Dad in southern Nevada. We had a great time but unfortunately, I only got in one two-mile run that week. I had hoped that we'd get in a bunch of mountain biking, but our days were very full and tiring and we only managed one short ride. So there is this henious 5-day gap in my training log.
I tried to get back in the saddle the next week. I was out of town on business but managed to get in a quality run on Monday and Wednesday last week. Unfortunately, then I ended up taking two days off followed by a lame two-mile run, and then another two days off.
Yikes, my training log is starting to have all the charm of a West Virginia smile.
So this week I am endeavoring to get back into a regular training schedule. I managed to sneak in a 12 miler on Tuesday and a six-miler yesterday. I found a great (new to me) trail to run on. It is the old train tracks base that was used to bring lumber down from the forest. Train tracks are gone leaving a nice smooth, steady climb and no cars to worry about.
This weekend, I'm entered in the HUMAN RACE 5K. It is a benefit fun run for CareNet, a local pro-life crisis pregnancy center. I think it is their inaugural 5K, so I'm not sure how well organized it will be or even if there will be a timer. But, I really believe in the work this group is doing and I can time my own race on my Garmin. Can't wait! I am hoping for a new PR.
Friday, April 1, 2011
Cravings and Foam Roller Terrorism
Today is a rest or XT day. That means, I am doing some light flexibility work, some core strengthening stuff, spending some time on the foam roller and dusting off the unicycle.
I got through the flexibility and core work and my body sent a strong request: "we would appreciate it very much if you would be so kind as to feed us a Peanut Butter and Honey sandwich, if it's not too much trouble, thank you ever so much."
Into the kitchen I go.
Ok, all the PB and Honey craving cells in my body gave out a collective "that's just what I wanted." How do they know what they want? I have no idea. Most days I just try to eat a nice variety of things and let them get what they need that way. Today, it was definitely PB & Honey on the menu.
Back to the foam roller. These are the latest craze in the fitness world. But it turns out that the technology for foam rollers isn't new at all. It turns out that these have been around for some time. Vikings used to foam roller their victims as they plundered and pillaged, giving rise to the haunting battle cry, "plundra plundring och använda skumgummirulle." Later, they were used as a medieval torture device (ofergietan þæs hengen, broc þæm fám wealoa). Lately, our high tech military satelites have captured images from remote al-quaida training facilities where jihadists practice foam roller terrorism (نهب نهب واستخدام الأسطوانة رغوة). Seriously, these are great everyone should have one.
Now, where did I put that unicycle?
I got through the flexibility and core work and my body sent a strong request: "we would appreciate it very much if you would be so kind as to feed us a Peanut Butter and Honey sandwich, if it's not too much trouble, thank you ever so much."
Into the kitchen I go.
Ok, all the PB and Honey craving cells in my body gave out a collective "that's just what I wanted." How do they know what they want? I have no idea. Most days I just try to eat a nice variety of things and let them get what they need that way. Today, it was definitely PB & Honey on the menu.
Back to the foam roller. These are the latest craze in the fitness world. But it turns out that the technology for foam rollers isn't new at all. It turns out that these have been around for some time. Vikings used to foam roller their victims as they plundered and pillaged, giving rise to the haunting battle cry, "plundra plundring och använda skumgummirulle." Later, they were used as a medieval torture device (ofergietan þæs hengen, broc þæm fám wealoa). Lately, our high tech military satelites have captured images from remote al-quaida training facilities where jihadists practice foam roller terrorism (نهب نهب واستخدام الأسطوانة رغوة). Seriously, these are great everyone should have one.
Now, where did I put that unicycle?
Thursday, March 31, 2011
Shorts Weather Has Come To Northern California
Get out your sunglasses folks, I'm wearing shorts!
Yes, after a really long patch of wintery weather, spring weather has arrived in Northern California. Today called for 9 miles of General Aerobic (I know what you're thinking, the it was Colonel Aerobic last time you checked--well he's been promoted.
General Aerobic is Pfitzinger's term for pretty much easy running 15-20% slower that goal marathon pace.
Out to Paradise Lake I go just daring the sun to darken my mighty white legs.
Yes, after a really long patch of wintery weather, spring weather has arrived in Northern California. Today called for 9 miles of General Aerobic (I know what you're thinking, the it was Colonel Aerobic last time you checked--well he's been promoted.
General Aerobic is Pfitzinger's term for pretty much easy running 15-20% slower that goal marathon pace.
Out to Paradise Lake I go just daring the sun to darken my mighty white legs.
Had a nice run around the lake. The trail is an out and back on the right (east) side of the lake. It works out to a 9.35 mile run--perfect.
I enjoyed the trail today, even managed to keep my feet mostly dry. No snow on the trail anymore, but there are still some very ambitious puddles (think 30-40 feet long and covereing the width of the trail).
I did pick up a little friend on the run. When I got in the car to head home, I looked down to find a tick taking a bite out of crime on my leg. Fortunately, it hadn't had a chance to get embedded yeet, so I was able to pull it off with relative ease. (Note to self--add tick repellant to the running gear). I think it saw my bright white legs and thought it was the promised land.
Tuesday, March 29, 2011
Welcome to the Freak Show
Climb Aboard Explorers!
To be fair, the plan is also authored by Scott Douglas, but everyone just refers to it as a Pfitzinger plan, or Pfitz for short. Sorry Scott.
Today's workout--an 8 mile run with 4 miles at Lactate Threshold pace. For me that works out to a pace between 8:53 and 9:10 (Heart rate 148 - 165). So, I set the alarm for 5:30 and away we go with a zoom!
I couldn't sneak out the door without waking the dogs, so they got to come for the first mile and a half. Then I dropped them off and went out for more. I pushed up near LT pace, but because it was uphill, my HR was already there so two miles of LT. After that, I realized that I needed to add a little to my route, so I explored some new ground. I found a trail that went along the Magalia Reservoir--this turned out to be a Mr. Toad's Wild Ride of a trail, so I had to go a little slower for the two miles of trail. Finished up with two more at LT pace.
Viola! First day of training in the books. To bolster my legendary fame and running prowess, I am counting the half marathon training as part of my total training bragging rights for the marathon. That puts me at 318 miles down, approximately 800 to go.
Monday, March 28, 2011
The Sun Will Come Out Tomorrow
We have had a solid three weeks of rain here in sunny, northern California. The official stats for my town record us at 20 days of rain in March with 16.27 inches! That's enough to discourage even the most resilient of souls.
Don't get me wrong, I like the rain. I even like running in the rain in the winter, as long as I am prepared for it:
Saturday, I had just about had it. A growing sense of cabin fever began to really get to me. So, I geared up and went out for a medium-long run. When I left it was cloudy but not raining. The rain came about 3 miles into the run. A sprinkle, then a downpour. No problem for me, I'm dressed and ready. The downpour lets up and to more of a sprinkle followed by another downpour.
I was running an out & back course and about a half mile before my turn-around point, the rain starts to turn to hail. To misquote the country song: "If you're going through hail, keep on moving!" I enjoy the crunchy feel of hail under my feet. I decide to make this run a half-marathon distance so I tack on a little more before making my turn.
As I'm running in the rain, hail, wind, and fog I begin thinking that this run is perfect for preparing for the San Francisco Marathon. It's always windy going across the Golden Gate Bridge. It's usually foggy. This is the exact type of training I need. Add to it this route is a pretty fair facsimile of the course elevation profile, and I am having a great training run--building mental toughness.
Two more miles of rain and then it suddenly cleared up. The clouds even turned from dark grey to light grey with some hints of yellow. I finished the run after sunset, with my headlamp on, but felt pretty good.
The sun is out today, I guess Annie was right.
Don't get me wrong, I like the rain. I even like running in the rain in the winter, as long as I am prepared for it:
- hat with a bill to keep the rain out of my eyes
- wool socks (I love my green smartwools)
- a decent outer layer up top
Saturday, I had just about had it. A growing sense of cabin fever began to really get to me. So, I geared up and went out for a medium-long run. When I left it was cloudy but not raining. The rain came about 3 miles into the run. A sprinkle, then a downpour. No problem for me, I'm dressed and ready. The downpour lets up and to more of a sprinkle followed by another downpour.
I was running an out & back course and about a half mile before my turn-around point, the rain starts to turn to hail. To misquote the country song: "If you're going through hail, keep on moving!" I enjoy the crunchy feel of hail under my feet. I decide to make this run a half-marathon distance so I tack on a little more before making my turn.
Two more miles of rain and then it suddenly cleared up. The clouds even turned from dark grey to light grey with some hints of yellow. I finished the run after sunset, with my headlamp on, but felt pretty good.
The sun is out today, I guess Annie was right.
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