Archive for March, 2011

Injury Update

Posted in Random on March 23, 2011 by eeodim

I received a nice slap on the wrist from my doctor yesterday after I told him I ran a half marathon the previous day with an ailing Achilles.  He stated what I already knew – it wasn’t the smartest of moves.  After some quick tests, he confirmed there were no tears, but it was inflamed and my mobility was noticeably weak.  As the bearer of bad news, he prescribed no running for a week, ice, stretching, some heel inserts, and then hooked me up with some anti-inflammatory drugs.

I guess it’s a little disappointing to have to deviate from my out-season plan after things have been going so well, but this gives me time to focus on some other areas that have lacked focus lately, namely swimming and core work.  There are only 45 days until my first Tri of the season and 7 of those days I’ll be on vacation with the family and won’t have access to my bike.  Time to play the card I was dealt and get to work.

Week 16

Posted in Workouts on March 23, 2011 by eeodim

Mon:

Rest day

Tues:

Stretching and core work

Wed:

Bike – 3 x 12′ (4′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard (75′ total)

Thurs:

Swim – workout TBD

Fri:

Bike – 3 x 12′ (4′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard (75′ total)

Sat:

Swim – workout TBD

Bike – 4 x (2.5′ ON, 2.5′ OFF) ON = 120%/Z5/Very Hard OFF = 65%/Z1/Easy Remainder of time at 80-85%/Z3/Mod-Hard

Sun:

Swim – workout TBD

————————————————————

Acronyms

‘ – mins

(x’) = anything in parentheses is the rest interval. Just ride/run easy for x minutes or seconds.

2 x 1 – An interval set of 1 mile done twice. Often shown with a rest interval in parenthesis afterwards as in 2 x 1 (4′).

run zones:  z5, z4, z3, z2, z1 = 6:25, 6:51, 6:59, 7:16, and 8:32 min / mile paces

MS – Main set

HMP – Half Marathon Pace

MP – Marathon Pace

TP – Threshold Pace

EP – Easy Pace

 

T is for “Too Legit …”

Posted in Happy Thoughts Library on March 23, 2011 by eeodim

 

“I’m too legit … too legit too quit … hey hey!”  What?!  Do I even need to say anything more?  I might just bust out a couple Hammer moves at mile 20 when I think of this song!  “I’m too legit … too legit to quit!”

NYC Half-Marathon Race Report

Posted in Races on March 22, 2011 by eeodim

I’m going to keep it real.  Six months ago I had never run more than probably 8 miles at one time.  I had always wanted to run a marathon, but never thought I could do it – I always blamed my knees as I didn’t think they could hold up to the pounding.  Yes, essentially I was just making excuses, but it is what it is.  Even with this knowledge base I still decided to sign up for IMLOU which is not only tackling a marathon, but a 2.4 mile swim and a 112 mile bike on top of it … pssssshhhh, child’s play.  Knowing I had to get stronger in running, I forced myself to register for two half-marathon’s this year, the NYC and the Unite/Rutgers half in April.

To my surprise, not only did I finish the race, but I kicked the marathon in its teeth – exceeding every expectation I had set for myself by finishing in 1:30:38 (avg pace of 6:54 min/mile).  Here’s a screen print of my registration.  At the very bottom was my original expected time of 1:45 (8 min/mile pace) …

Like I said, kicked that time square in the jaw.  My emotions after I crossed the finish line were somewhat mixed.  Initially, I was on an absolute high.  I finished, my body felt pretty good, and my time was solid.  After some recollection, however, I realized the bar has now been set pretty high.  Is it really realistic for me to set goals such as running sub 6:45 or even 6:30 min miles for 13+ miles from here on out?  What if I can’t come close to that in any of my Tri’s?  My emotions immediately took a turn to mild panic.  “Need to run more, need to run more, need to run more!” was what I was thinking.  After more time has passed now, two particular reasons stick out that calm my nerves a bit:  one, I’m only going to get stronger with more training, and two, hopefully my Achilles will feel much better the next time around.  I don’t see my training suffering in the near future, so technically I shouldn’t regress.  As for my health, I’m hoping a doctor’s visit this week will give me solace as to the extent of the damage.

On to the race specifics …

Set the alarm for 4:35 a.m.  Took down some water and was out the door by 5:15 a.m.  Stopped at Dunkin’ Donuts for a whole wheat bagel (dry) and a small coffee.  I know coffee = bad, but I only took down half – need my cup of joe.  Drove into the city and was at the starting gate by 6:45 a.m.  There were 15 gates in total (just over 10k racers) – I was in #4 which was cool.  Positioned right up near the front meant less people to deal with throughout the run.

I was able to get in some light jogging and stretching while we all waited for the 7:30 a.m. start time.  Unfortunately, even the light warm-up started to aggravate my Achilles again, so I kept the preparation to a minimum and just tried to stay loose until the starting gun went off.

The plan was to attack the race from what my coaches call “3/7/3″ pacing.   The first 3 miles should be at half marathon place (HMP) — 6:59 min/mile, but add 15″ to the first mile, 10″ to the second, and 5” to the third.  The idea is to start slowly, let the adrenaline dissipate a bit, and work yourself into the race nice and easy.  The next 7 miles should be at HMP — nice steady pace, but not overly pushing it, and finally, the last 3+ miles should best effort.  I’m fortunate to have had this advice as it worked pretty well.  Here are my splits:

Mile
Pace
13.1 – 1:30:38
1 7:30
2 7:10
3 7:02
4 7:06
5 6:56
6 7:01
7 7:04
8 6:59
9 6:33
10 6:02
11 6:58
12 6:50
13 6:38
0.11 0:44

One highlight was around mile 10 when we were running near Times Square and low and behold I passed the caped crusader himself, Batman.

I think the juices got flowing a little bit (thus, the 6:02 min/mile pace) as he was getting tons of cheers from the crowd.

So after it was all said and done I crossed the finish line standing up and in one piece.  My legs weren’t that sore and surprisingly my Achilles felt okay as well.  The 2011 race season is now officially underway.  T-minus 26 days until my first official Triathlon.  Sh*t … only 26 days?!?!?!

Final Stats:

144 out of 825 – men ages 30-34

946 out of 10,190 – overall

* One caveat – they have my official time as 1:32:40, but my Garmin states 1:30:38.  Not sure why there’s such a big discrepancy, but I think it’s only fair I take the lower time!   Click for Garmin Stats

Finish line video with some random pics:

3.17.11 — Happy St. Patrick’s Day

Posted in Workouts on March 17, 2011 by eeodim

Happy St. Patrick’s Day.  I think the saying goes … “today, we’re all Irish”, right?

I wish I could say it was a happier day for me.  I went out running this morning planning to get one solid run in before Sunday’s half-marathon.  4 x 800 at 6:51 pace with the remaining time alloted at a 6:59 pace for a 45 min run total.  I felt a “twinge” in my left Achilles before I even started.  I chalked it up to early morning soreness and it would go away after my body warmed up a bit.  4 miles into the run the the pain wasn’t subsiding, but getting increasingly worse.  So much so that I actually stopped and walked the half mile back to my gym.  I’ve never had this type of pain before in my Achilles area, so I’m a little nervous.  Rather than overreact I’m going to take it easy today, tomorrow and then reevaluate on Saturday.  I’ve had my foot on a bag of ice all day and will continue to do so until it starts feeling better.

Time to go drown my sorrows with an ice cold adult beverage and celebrate being Irish for a day.

3.15.11

Posted in Workouts on March 16, 2011 by eeodim

After a day off Monday I was back at it last night.  60′ on the bike (2×20′ sets in zone 4 followed by 10′ in zone 3).  I hopped off the bike and finished with a 20′ run (10′ at 7:16 pace and 10′ at 6:59 pace — 2.8 miles total).

I decided to start experimenting with some different foods last night while on the bike and run.  Item #1: granola bars.  What did I learn?  My body was not feeling these.  Had stomach pains all during the run and I was thhhhhhiiiiiisssss close to vomiting after I got off the bike.  Not sure if my body just needs to get used to accepting food while training or it just was outright rejecting these particular bars.  Either way, on to the next one.  Item #2:  pretzel sticks.  What did I learn?  I could only take down a few, but I felt relatively okay with these actually.  My stomach was still doing turns from the granola bars, so these really didn’t get a fair shake.  I’ll have to try them again down the line.  I definitely understand why it’s important to practice with these items in training and not during the race.

Bike Stats

Week 15

Posted in Workouts on March 16, 2011 by eeodim

Mon:

Rest day

Tues:

Bike – 2 x 20 (4′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard (60” total)

Run – Brick run, as MP/Z2/Steady out, HMP/Z3/Mod-Hard back (20′ total)

Wed:

Run – 4 x 800 (2′) all @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time. (45′ total)

Thurs:

Bike – 2 x 15′ (4′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard (75′ total)

Fri:

Rest day

Sat:

Light Run / Stretch / Relax

Sun:

NYC Half-Marathon

————————————————————

Acronyms

‘ – mins

(x’) = anything in parentheses is the rest interval. Just ride/run easy for x minutes or seconds.

2 x 1 – An interval set of 1 mile done twice. Often shown with a rest interval in parenthesis afterwards as in 2 x 1 (4′).

run zones:  z5, z4, z3, z2, z1 = 6:25, 6:51, 6:59, 7:16, and 8:32 min / mile paces

MS – Main set

HMP – Half Marathon Pace

MP – Marathon Pace

TP – Threshold Pace

EP – Easy Pace