Life, like running, is putting one foot in front of the other

Howdy all!

It’s been months since I have posted and I should have dropped a line about progress and overall my feeling of my social media presence.

Obviously I’ve been taking a break from most of my social media and its been pretty rewarding not having to think about it. I’ve been spending a lot of time with my family and have had a few flops here and there with running, but I think its time to get back to it!

Highlight of the year:
Ran the Dick Beardsley marathon in September – Learned a lot from it, even though I ended up bonking pretty hard at mile 20. No marathon seems to be the same! You can check out my strava here

I don’t have anything lined up for 2018 yet, but as always I’m sure I’ll be chasing that BQ. I’d like to keep it to shorter distances, but brains are not something that you can predict.

Hope all is well with everyone! I will be updating more frequently from here on out.

Don’t forget to follow me on my other profiles!
instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

Life, like running, is putting one foot in front of the other

Marathon Training in 2017

So as the time looms a little closer(about 3 weeks~ until I start training for the marathon) I really need to put in perspective on what I’m trying to accomplish and what I’ve done in the past to self sabotage myself from accomplishing goals. I’ve compiled the four biggest culprits that have really prohibited me from reaching what I want. In no particular order:

  • Lack of a proper sleep schedule – This is always something that seems to bite me in the ass. I typically get around six hours of sleep a night when I’m busy, and this is honestly due to me just not going to bed. How am I supposed to recover fully if I’m not sleeping to build everything back. I need to designate a specific schedule to adhere to, even if it means, “I need to go to bed at X time to get X amount of sleep”
  • Over training – I am fairly certain this is something that happens to me a lot more than it should and I’m knowledgeable enough to know when I am over training, but I still seem to do it. I think sometimes I get way into the numbers of things and see 5 miles on the schedule, and I need to hit those 5 miles. I need to listen to my body and not my schedule!
  • Lack of proper diet – Diet Diet Diet. The saying you can’t outrun a bad diet is 100% accurate. I recently went 130+ days restricting sugar out of my diet and got to my lowest weight I’ve been in a couple years. I got back on that train pretty hard and gained about 4-6 pounds back, which I need to drop. Diet is one of those hard things to do, because once I start putting in ALL the miles, I want to eat ALL the things
  • Lack of Strength Training – I did incredibly well with 3x strength training last year for the marathon…until about half way through. I think this went along with being over trained and not wanting to put an extra 5-10 minutes in 3 times a week to essentially make me a better runner. If I’m already logging 5- 7 hours a week running, whats an extra 30 minutes to make me a better and stronger runner?!

I think there are a few other things that hold me back, but these four seem to kick my ass every time. I need to come up with a system to keep myself accountable in all of these during training, whether its just actively monitoring them or actually tallying at the end of the week whether I was able to accomplish these and if I wasn’t, what can I do to change?

I’m shooting for a hefty goal again, try to BQ, so I think seeing this as the big goal and then sub setting them with smaller goals might be my best option.

Does anyone else suffer(or previously) from any of the above? Whats your plan of action?

Don’t forget to follow me on my other profiles!
instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

Marathon Training in 2017

Grandmas 2016 – Week 1

Week 1, Day 1 – Let the wild RUNpus start!

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Day 1 was nice and easy 3 miles with 10 minutes of strength. Happy to get this started!

3 miles, 9:12 pace, 139 avg HR – Strava link here

Tuesday

Woke up early to get this one in with Cory. Easy 5 with a couple hills to get it started.

5 miles, 8:20 pace, 151 avg HR, 240 feet of elevation – Strava link here

Wednesday

Was going to get up and do this run in the morning but I went to bed with a killer headache and woke up with an even worse one. I started a sugar cut so I think this might have been the cause but I took some meds in the morning and felt good by the time I got off.

Did an easy 3 followed by 4x hill sprints at full effort for 10~ seconds followed by 10 min of strength.

3 miles, 8:40 pace, 145 avg HR – Strava link here

Thursday

DRC Thursday! Met up with the club and was able guide some of them out to a local hill for our hill repeats. Like last cycle I did a .25 hill with a 5-7% incline and tried to keep it around marathon pace. The first one was a bit fast and had to slow it down for the next two. Out of all the workouts, this is my least favorite.

3 x .25 hill repeats – 1:33, 1:42, 1:42 – Strava link here

Friday

Rest day! Stuck with 10 minutes of strength only.

Saturday

DRC Group run – We had a race on Sunday so Cory and I swapped out our long run to Saturday. 10 miles with some hills in them in beautiful weather! First of many long runs to come! Only problem I had for the day was that my Heart rate monitor seems to be acting a little off.

10 miles, 8:13 pace, 599 elevation gain – Strava link here

Sunday

Sunday marked one of my favorite races in the winter time, the Chili Chase in Davenport. I technically had 5 at marathon pace scheduled so I originally was going to do this 4 mile run around that, but the race day adrenaline got the best of me!

Ended up cruising out pretty fast and hit some fast pacing for the race. This isn’t a flat course by any means and the last mile has a pretty good sized hill at the finish. The only good thing about the hill? You start down it too, so a quick fast mile is in order!

We had a couple of the DRC gang down there just spectating and Shannon ended up taking pictures. I ended up posing behind Cory at the start, which basically sums up our entire runs together.

Chili Chase 2016-16

I could tell I went out way too quick on the first mile and went into anaerobic pace right off the bat, which effected me towards the end of the race. Although I was shooting for 6:45~ that was soon out the window. 4 miles at 6:28 = 5 at 6:45 right? haha

I could hear some people behind me from mile 2.5 and on but I kept up my pacing so I wouldn’t get passed. I ended up picking it up on the last bit on the hill and they couldn’t keep up or pass me.

Chili Chase 2016-31

Ended up finishing 16th overall(1 second from 15th!) and felt pretty good with the race today. Again my HR monitor ended up messing up so unfortunately I can’t mine that data.

My splits ended up being 6:20, 6:18, 6:33, 6:41 – 6:28 avg with 158 elevation gain
Strava link here

Week 1 in the books! Excited to keep moving forward!

Don’t forget to follow me on social media!

instagram.com/radrunnerdad
twitter.com/radrunnerdad
Strava

Grandmas 2016 – Week 1

2016 Goals

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2015 was a big year, but it’s time to think of my 2016 goals.

1 – The first and most significant goal of mine this year will be to get that BQ. I’m shooting for a sub 3 hour marathon time and in the event I fall short the BQ is the big picture. Funny to think that when I started running I wanted to BQ by the time I was 30, which at that time the standard was 3:15, which I’ve hit. Now to just hit the new standard.

2 – Sub 18 minute 5k shouldn’t be a big challenge. Initially I wanted to do sub 18:30 but after my performance on the BYOBib 5k, I think I need a bigger stretch on that. This will be a goal after the marathon.

3 – Sub 1:28 Half marathon is in the horizon. Maybe it will happen during Grandmas?

4 – Run a 50k is actually another thing I wanted to do by the time I was 30, which I think is not too far off. If I slowed down and just ran it and not raced, I could get there easy…well as easy as 31 miles can be.
5 – 10% increase in my 2015 mileage. I was surprised to hit over 1500 miles in 2015, but it didn’t seem like it was overbearing. I think a 10% increase is just the right amount.
6 – Continue to grow the @dbqrunningclub – the expansion from 2012 has been very organic and I’ve met a lot of great people because of it. I hope to keep this trend up and make a stronger impact in the community.

7 – stay healthy! This is the utmost important thing I have on this list. All around health will be key to my success!

 

2016 Goals

Reposting my Take-aways

Glad to be able to repost this one from all the lost entries…it is a significant piece to what I got out of my last training cycle.

A little hefty, but here we go!

During the marathon:

Cadence – 171 avg for the marathon. I think it was lower due to the hills but the fact that my MP runs were around 178-180 shows something. Need to work on cadence to get a quicker turnover, possibly could have felt less fatigue and breakdown in the quads

Heart Rate – Reading up on Average HR for running marathons, it should have been 88-90%(169-172) That should have factored in the heart rate creeps towards the end. With my HR actaully averaging 166 for the marathon, I think with the low temps and crash towards the end that slowed down my pace was what kept it so low. I only kept track of this until about the half point, if even, to make sure I was on track for the beginning and not overdoing it. This data is actually more to look back on to see effort and not something to be concerned about.

Nutrition – I Took in AT most 200 calories and need to get close to 750~ for the entire race. Had the homebrew but only had about 4 of 13oz at most. Possibly could have helped towards the end when I felt “cramping”.

Body check – Was really good about this on the first half. Tried to check once at the start of every mile, but as it went on I didn’t self evaluate which I think could have helped.

During Training:

Nutrition – All around. Not too concerned with the “Junk” food that I eat, but more so that I need to get enough food in my system to begin with as there were many days I know I didn’t eat enough. Need to train my body to be able to take in nutrition during the run so I don’t crash out

Strength train – Need to get out of the mindset of not having to strength train. I do a lot of hard work and spend a lot of time running, small workouts 3x a week won’t hurt. Need to look into this to see what would work best for home use, but definitely need to work on core. Really need to figure out the root cause of my achilles/heel pain and strength train to fix it

Body Self Preservation – This includes actually taking the time out and sticking/foam rolling/massaging etc I didn’t do enough of this during training and need to incorporate this more often to keep myself preserved. Goes along with achilles pain and tight calfs

Easy = Easy. Hard = Hard. – For the most part this wasn’t too hard for me. Mon & Wed were always easy enough and kept it lower HR, but Tuesdays I sometimes overdid it. Not a big concern, just need to be more mindful that I’m training for my race and not someone else’s

Embrace the morning! – Monday’s I usually ran with someone in the morning, but Wednesdays were always hard to get out of the door for my easy runs because…I could just sleep more and do it later. This always turned into something I didn’t appreciate. So I am going to not only try and hit every Wednesday in the morning but even throw in some of the Tuesday runs as well so I can spend time with the family.

Cadence – Again this isn’t that terrible, but I need to pick up my cadence and need to focus on this in order to do so. On average for an “easy” run I usually get around 170, I’d like to possibly increase this to 175 over the next cycle. It’ll take some work, but I should be able to do so.

Sleep – there were too many a night that I didn’t get enough sleep. Some was due to work, so unavoidable, but a lot was me staying up too late. Need to work on a healthy seven hours a night, any more than that I feel sluggish

Belly Breathing – This was actually something that I was trying to incorporate within the last 6 weeks in my training. I just need to practice this and have it be the natural method for me for breathing rather than taking shallow breaths from just the chest. This is a good thing to practice ANY time of day to make it a more normal behavior

Reposting my Take-aways