Sunday, May 24, 2015

Med City

Another marathon finished.

Med City MarathonThe foot was sore throughout so I didn't push it but instead focused on my fueling. I do enjoy running this event. I have viewed these initial marathons as training runs, that said I am not sure I could have gone a whole lot faster. The test will come at Grandmas where I will have 3 weeks to taper after Mpls. Back to Med City, I drove down the morning of and parked in the 1st street lot which is within 100 ft of the buses to the start line and free on the weekends. Picked up my packet in Byron, got ready and before I knew it, I was underway.

For this event, I chose to not wear my Nathan, instead relying on carrying a couple of water bottles loaded with Nuun, clif shot blocks and jelly bellys in my pockets. I wanted to make sure that I ate a bit more and stayed on top of my nutrition.

The weather for today was drizzle but the temp was perfect, not too cold nor hot. Probably not the best day for volunteers.

The course for this year was altered as they are working on the Convention Center. I didn't know that until I went by it around mile 20 or so. The course is really pretty interesting, your run in from Byron, head out to Quarry Park, move over to the jail, then the Technical college, down to Bear Creek and then back towards downtown, then along the Zumbro, around Soldiers golf course and then on to the finish. You can see from the Garmin data that it loops around a bit. Very Enjoyable.

Anyway, I finished and the nutrition plan worked, I was not very fast, but the pace seemed to work and I wasn't in last place so I guess it was a good day.

Oh one last thing, when you finish Med City, MN RED serves you a beer. This year they had Summit IPA and Grain Belt, nothing like a cold beer after a marathon.

Saturday, May 23, 2015

Lake Wobegon

As predicted my training was close but not good enough.

The race went overall pretty well but around 20 miles the foot got pretty sore and I messed up on fueling so the wheels sputtered. I finished but lost 12 to 15 minutes over the final 6 or 7 miles, hopefully I can stay on track at Med City.

It was a beautiful day and the volunteers were great. The Lake Wobegon course is nicer than I would have expected from a bike trail. I thought it would be boring but between the towns, some creeks, some roads, some trees and bridges it was enjoyable. The one part that wasn't enjoyable was when around mile 5 the sweeper came up along side of me as I was in last place. He was on a bike and we talked off and on for the next 13 miles. Around mile 18 I passed a runner and the sweeper stayed with him. It was nice to be alone again and not in last place. After that I continued on until the gas meter went low. It was funny as some bikers passed and then about a 1/2 hour later they came back by and one of them offered me a gel. I must've looked like I needed it, I thanked him but said I had my own except I hadn't taken in anything for 2 hours. So my nutrition for the day consisted of a packet of jelly bellys about an hour in, followed by 2 or 3 Clif  shot blocks at 2 hours and then the gel around 4 hrs which explains the loss of energy. I drank Nuun throughout which works well for me for fluids and electrolytes.

The foot has continued to be sore,not really sure what the issue is as I have some real sensitivity above the arch on the navicular. Tomorrow will be a test, my thinking is to give it a go and if things aren't right to think about a DNF. Hopefully it works out.


Monday, May 4, 2015

Marathon Season begins

Lake Wobegon Trail MarathonSo my first race of the year is Saturday, the Lake Wobegon Marathon.

Am I ready, yes and no, Yes as I have gotten in some training but it wasn't as much as I was hoping for and no as I still have some issues with the foot and I have not lost the weight I figured I would lose. Oh well, I will be in no hurry and my plan is to simply take what my body is capable of doing and seeing what happens. Worst case I DNF all other cases say I finish. As a reminder to myself, my goal is to finish.

I will again be using the Galloway method, I am not sure what time intervals yet, that will be a Saturday morning decision. Over the last few weeks I have tried a variety of time intervals, ranging from 4 minutes running - 1 minute walking to 60 seconds running - 40 seconds walking to 45 seconds running - 30 seconds walking to 30 seconds running - 20 seconds walking. The good news is that they all work and I should be able to run between 12 and 13 minute miles. Here is Galloway's recommendation from a recent podcast, you can also check out his website.

Galloway
Pace/Mile Ratio Ratio Ratio
13 to 14 30-30 20-20 15-15
12 to 13 45-30 30-20 15-10
11 to 12 60-30 40-20 30-15
10 to 11 90-30 60-20 30-10
Sub 9 120-30 80-20 40-10

On my final longish run (17 miles) I did find the short duration bursts (30-20) to possibly work the best as my HR never got higher than 125 although I did have a low sugar or something moment where things fell apart for a few miles around mile 12 or so. One negative of the short bursts is that it did take some mental energy to stay on task. I hadn't thought about the effect of using Galloway on HR, but in reviewing the data over the last 3 long runs it does keep the HR lower by 5 to 15 beats per mile over the distance which makes sense. Does that help extend the distance, I don't know but I will be experimenting all summer so maybe I will figure it out.

Time to focus on resting this week so I hit the line feeling good.


Sunday, March 29, 2015

2014 year in review

Back in December of 2013, I had a really good idea, ok at least it seemed like a really good idea. Run all of the Minnesota outdoor marathons in 2014. So I proceeded to sign-up for 11 of 12 in order to save some dollars with the intent to sign up for the 12th before it's price increase but a few things happened along the way.

In late February I mis-stepped and my knee went from being sore to painful. Diagnosis was a torn medical meniscus. I got through the first marathon (Run for the Lakes) after a cortisone shot by using the Galloway run-walk approach of running a minute, walking a minute. I was shocked how well it worked and ran possibly my most consistent marathon. I had pain but the run-walk approach worked.

Marathon 2 (Lake Wobegon Trail), I dropped with significant knee pain after 18 miles and the thought that continuing might damage it permanently. You see, my wife had had meniscus surgery and after removing the tear, her Surgeon diagnosed her with Osteoarthritis and yes that did way on my decision as I had been told in the past that running in pain could accelerate it.

I scheduled surgery but attempted the 1/2 at Med City with the hope that it would work, it did not as I had pain early and intense pain later. Had knee surgery 4 days later, 2 days after surgery Minneapolis canceled their marathon for fear of thunderstorms. 3 weeks later I ran Grandmas. That might not have been by best decision but it worked out. I skipped Eugene Curnow as I knew my knee was not stable enough to handle trails. Then at the end of July I tore my plantar fascia (basically a plantar rupture), 6 weeks off which meant no St. Paul Urban and Moose Mountain,  After 6 weeks, I resumed running and with 1 week of training I ran Walker, two weeks later, I completed the Ultra Loony Challenge which means Twins Cities Marathon. Two weeks later I was able to complete Mankato. I should admit that that running the marathon distance after the plantar tear did not allow it to heal completely and when I attempted the 50k at Surf the Murph, I am pretty sure I tore it again,
Here are my final running stats for 2014:

Miles - 866 miles
High mileage month - October, 116 miles
Low mileage month - August, 24 miles 

Weekly Avg. - 16.65 miles
Longest run - 26.2 miles

Average run - 5.89 miles
Consecutive days - 11
Max days run in a week - 7

Average days run/week - 2.77
Total days run this year - 147

Days not run because of injury - 103
Weekday runs - 28.3% of available days
Weekend runs - 71.2% of available days

Events Participated in
Run for the Lakes - Sat 4/26th
Lake Wobegon Trail Marathon - Sat 5/10th - DNF at mile 18
Med-City Marathon - 5/25th - Completed 1/2 Marathon
Minneapolis Marathon - 6/1st - DNS - Knee Surgery & Race Cancelled
FANS 12 hr - Sat 6/7th - Volunteered

Grandmas Marathon - 6/21st - 14th Grandmas in 2014
Warrior 196 Memorial 5k - 9/13th
Medtronic Twin Cities Marathon - Ultra Loony Challenge 
Mankato Marathon - 10/19th - Completed
Surf the Murph 25k - Sat 10/26th - Did a single loop, need to regroup for next year, 
Gobble Gait 8k - Thur 11/26th

 All things considered I am happy with what I was able to work through in 2014 and I hope for better results in 2015. One thing I have changed is I have only signed up for 6 marathons early and then plan to add a few more after I complete the initial ones. I am looking forward to working my way to pain free running this year. So, I am running smarter, cross training and am going to avoid things that aggravate my past injuries like softball and for the short term (I hope) trail running.

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