Yeah! Recovery!

Yeah. So a guy gets himself all worked up about a new web site and all of the plans he has for it and then doesn’t touch it for three weeks… typical, huh?

I guess there is a reason for that, though I don’t know what it is. Perhaps the running hasn’t been exciting from this end? Yeah, there’s one reason. Maybe another is I have been resting, kind of, lately. That will do, too.

In the resting regard I suppose it’s relative. I still run every day, but I haven’t doubled up or done any quality work. Instead I’ve been fighting some right ankle/foot/calf issues and the ol’ left hip tightness that has plagued me for the past decade. As a result I have been stretching and strengthening more, but not too much more. However, heading into the summer non-running maintenance will be a focal point.

As far as running goes, do you know how important it is to double up? If you don’t, look it up. Anyone who is serious about running or training has to run twice a day at least three days a week. That’s a fact and there is no more debating the topic. I tried in the past, but guess what? I was wrong. Double up, folks. ASAP.

So as far as the future races/training/plans go, we’ll see. I guess. But, the plan is to start slowly building back up in June, hoping in a race or three in July and August (Fourth of July, 15-miler in Vail, the York Bon-Ton, which is a superb, fast 5); maybe a 50k long run in D.C. during the first week of September before gearing up for a marathon(s) in November.

In the meantime:

May 5-11
Monday – 3 miles in 30 something
Tuesday – 5 miles in 44:00
Wednesday – 6 in 50:26
Thursday – 8 in 63:20
Friday – 7 in 50:04
Saturday – 4 miles in 30:20
Sunday – 12.1 miles in 1:21:38 (excluding an easy 3.5)

May 12-18
Monday – 3 miles on a treadmill, which sucked.
Tuesday – 15 miles in 1:43:55 (nice)
Wednesday – 15 miles in 1:42:43
Thursday – 11.1 miles in 1:15:35
Friday – 13.2 miles in 1:29:25
Saturday – 10k in 40:21
Sunday – 7 miles in 47:34 (in the pouring rain)

70 miles for the week

May 19-25
Monday – 11 miles in 1:17:00 (before the drive to D.C.)
Tuesday – 7 in 47:34 (to home after an ART appointment)
Wednesday – 15 miles in 1:39:38 (hills)
Thursday – 8 miles in 56:00 (ugh)
Friday – 15 miles in 1:35:33 (first 5 in 31)
Saturday – 12 miles in 1:21:25
Sunday – 12 miles in 1:22:04 (ran the Red Rose course)

80 miles for the week.

Brand new

Yep, here’s the new site. I think this might be the third version of a blog that I update haphazardly. Nevertheless, the tone and updates will occur as usual with some interchange between the “Finger Food” site, however, I would like to dive in more to training and racing plans, methods and interviews as well as some insight on gear and that kind of stuff.

That’s the plan, anyway.

As a professional essayist (I guess that’s what I do for a living), I suspect I’ll wax on about something or other, too.

Anyway, here’s the new site. Expect some tweaking here and there until I get it just the way I want (if someone could design me a cool looking header, (say in best Farley voice) that would be awesome!), but in the meantime this is it. Please feel free to make suggestions – the request line is open.

Alas…

… 2:44:33 for sixth place. It was a pure strength run. Put your head down, pump your arms and grit your teeth… nothing glamorous or sexy as evidenced from the blood that filled my right shoe from some sort of cut. Blood and sweat would be the cliched phrase on the poster of this one.

I had nothing from the start and I realized it was going to be a battle on Saturday night when my other calf (the left one) started spasming uncontrollably. That meant the right calf/ankle/Achilles shook non-stop and had been submerged in ice and water since Wednesday got a partner to join the party.

The good part is that I got tough. I was strong and I didn’t waste anything even though it was disheartening to note that I ran 5 miles in 26:38 just seven days ago. About 10k into the marathon I knew last week’s good 5 wasn’t going to translate.

Shit.

It would have been nice to have run this marathon last weekend when I had calves and hamstrings, but the world does not start and stop on the condition of my limbs. Plus, I also made a tactical error by not running with the leaders early, but what are you going to do?

Next time out I’ll run 2:34.

Anyway, here’s what I learned:

I am not a downhill runner… well, actually, I am. I’m just not a down-mountain runner. I guess the name of this race – The Pocono Mountains Marathon – should have been a giveaway about the type of terrain. It was definitely a beater.

It’s probably a good idea to run the first part of the marathon somewhat aggressively. My pace drops at 20ish miles anyway, and I run positive splits. Therefore, three or four minutes faster for the first 10 probably wouldn’t hurt… I guess I’ll have to experiment with it because, frankly, I don’t mind getting tough over the last miles of the race.

My strength was good (great, actually), but I could probably get away with fewer miles per week if I substitute it with more traditional speed-style work. The big mileage weeks help with recovery, though, and are much more fun.

This was the most difficult course I have run — the downhills were extreme and they were followed by lots of ups that weren’t long, but were challenging. Tactically, the course was much more difficult than Boston.

Some year I ought to run a cruise-fest like Chicago. I need a fast time before I get too old. My PR is now more than 10-years old.

My taper was good. Actually, aside from the injury (yes, I’m calling it an injury now), the mix was damn-near perfect.

I should have run with the leaders instead of sitting back to warm into it. Did I mention that before? I should have run 2:34 (2:29 if healthy) today. That was a big tactical error. My inclination was to be aggressive and I sat back — in retrospect it was unwise, though I don’t know if the back of my legs could have handled the pace for long.

Michael Wardian is a bit of a bad ass.

OK. I like running and I like being in shape so I’m going to keep training hard. Being really fit is very enjoyable. Plus, there is a certain cache with being a marathoner/vegetarian/fitness dude. Is it an identity? I guess so. There are worse things to be. Truth be told I enjoy the competition, discipline and sacrifice. I like the fact that I earn things — in a bourgeoisie and privileged kind of way.So, I might race a bit through the summer (specifically the 5-miler in York in late July/early August. I also plan on running a 50k in D.C. in early September as an over-distance training run for the Harrisburg Marathon in November.It’s about time I nail one of these damn races.

splits:
1 – 6:18 (too slow)
2 – 6:24 (made the decision to sit back)
3 – 5:34 (short)
4 – 7:17 (long)
5 – 6:17 (eh)
6 – 6:08 (warming up)
7 – 6:13 (my calves started to spasm)
8 – 6:12
9 – 5:30 (HUGE downhill)
10 – 5:54 (solid)
11 – 5:58 (OK)
12 – 6:00 (solid)
13 – 6:06 (found a rhythm)
14 – 6:10 (OK)
15 – 5:56 (good)
16 – 5:48 (worked hard here)
17 – 6:21 (calves gave up and went to the bar)
18 – 6:17 (uphill at the marker)
19 – 6:25 (uphill)
20 – 6:19 (up and burnt)
21 – 6:34 (up and numb)
22 – 6:34 (ibid)
23 – 6:45 (ibid)
24 – 6:45 (last uphill)
25 – 6:30 (nothing left)
26 – 6:38 (all I had, which was nothing)
.2 – 1:29 (on the track – slowest quarter ever)

Big knot

My calf is tight. Really tight. The outer edges of my foot feel tight, too. But the good thing is that it doesn’t feel as bad as it did last night and by bad I mean tight — really tight.

Nevertheless, I ran five miles in 30:15 this morning and everything worked well. Actually, and maybe this is just my head telling me things, I feel like it all loosened up a bit 20 minutes into the run.

Even better, I seem to be responding to the regular icing sessions of the calf and ankle area. Hopefully, my chiropractor can break up all the tightness and scar tissure during tomorrow morning’s A.R.T. appointment. After that, it’s more ice and some relaxing in the hotel pool tomorrow evening.

Anyway, I’m still going to go after it on Sunday. The weather is shaping up to be nearly perfect and I’ve worked too damn hard for too long to let it go over some tightness and soreness. Fortunately, my hips or calves haven’t stopped me from working out well, so if I can get through this I’ll take a little time off…

But I’ll be back out there this summer. Count on it.

Here’s the taper week so far:

Monday, April 28
10 miles in 64:29 – in a steady downpour. Felt kind of tired from Sunday’s hard effort.

Tuesday, April 29
8 miles in 48:43 – tried to do some harder tempos but didn’t have it.

Wednesday, April 30
7 miles in 44:58 – easy

Thursday, May 1
5 miles in 30:15 – easy even though my calf and ankle we tight as hell last night and this morning. I’m getting friendly with the ice.