NK 5K and Training Mindset

North Kingstown 5k Sept 8th

5 weeks from the 5k...sign up now!

So day 1 of training (and more entries in the past week than the last 3 months), I am going to try to get as much rest as possible aka not going out late, eating healthy, and keeping hydrated. The training that I did last year will have to be done smarter as it appears I was supposed to run at race pace then run long back to back which I barely ever did. And working out my core. I know what I have to do, now time to execute consecutively for 16 weeks...

12 before it begins again

With a renewed sense of running, Knapp and I went out to Blackstone to throw down a long run after a healthy dinner of salmon burgers and chicken sausage (what's happened to our diets?). Swimming through today was interesting since the humidity was at 100% soak. The lungs were filled with fluid for sure.

After valiantly running 9, Knapp ran in to Mr. GI. The final 1.5, a tie-dyed kid blew past me. There's no way I could say to the kid I just ran 10.5 beforehand, so I decided to follow the pace and then turn it on the last mile down to 7:15 pace. Would've passed if not for the fact it would look pretty dick-ish to do so.

Day 1 to 26.2 starts tomorrow.

"Why do we fall, Master Wayne? So that we can learn to pick ourselves up."

I think I am fully back to being ready to train for my 2nd marathon. The past couple of months, life kind of forced this blog and running to the back seat. Tonight, I felt a bit tired after work and felt like lounging and surfing the TV waves until 9 which is when I decided to hit the pavement. Determined to just hit 5 miles, I made the choice to do 10 miles after mile 2.

I never realized how many runners there are at night and how dead downtown is.

If I had one of those 'injury free at the workplace' signs, I'd have to erase the year and a half streak after tripping near Chez Pascal. Providence sidewalks-potholes-canyons and running at night do not mix.

I can't believe I am saying this, but I miss long runs. I haven't run this far in...since I got broken in with the med student/Brown run group.

We'll see if I can pick myself back up and break 4 this time around.

Back from break

In case you haven't seen me in a week, I am back on the campaign trail to 26.2 in Philly. Why? Somewhere between med students kicking my butt on an easy 5 and sprinting from the Charles River to Back Bay Station in the pouring rain on the fourth, that extra motivation kicked in. Running through a crowded Waterfire crowd before third shift nailed it home as I mocked a kid trying to mock me via the stop light stand and jog (which I don't do).

Two Weeks Until Marathon Training Kicks Off!

There are just under 2 weeks left before my official marathon (hardcore) training kicks off. What better time to start blogging about jogging again!

To be honest.. I'm nervous about the Philadelphia Marathon. What did we sign ourselves up for?! AGAIN!?

Some thoughts before training gets into full swing...


"You have to forget your last marathon before you try another. Your mind can't know what's coming." -- Frank Shorter, 1972 Olympic marathon gold medalist
I have almost forgotten about the Newport marathon. I find that it's very hard to forget certain aspects of training and running a marathon. Mainly the mind games that you have to play to get to where you want to be. A few out of probably a dozen or so words come to mind when I think of how to describe the sort of themes of the mind games. Dedication, courage, determination, etc... I'm not even mentioning the insane physical aspects of it all. What type of "mind game" will it take to convince myself that it's perfectly okay to run another marathon a little over a year later than my first one?? I stopped running for maybe a month or two after the marathon because I was so burnt out (also because my ankle got ridiculously swollen for a while after the marathon). I will really have to trick my mind into thinking that this is normal.

Meanwhile so many of my non-runner friends and family think I'm insane for wanting to run another marathon. They clearly don't get it :-) I'm not just doing this for "fun", or to stay in shape (although that is a certain bonus). It's also about my forever battle with myself to do better than the time before (which can apply to much more than just running). It is the goals that I make for myself that help keep me motivated. This marathon will not be about just finishing it (like my first one). But finishing with a better time than 4h43m. I know I can run a marathon. Been there, done that. But can I run it just a little bit faster?? We shall see...

My training this time around will incorporate more cross-training like biking and swimming (another goal is to do a triathlon by the end of the summer). I would also like to focus more on the pre- and post-run workouts like strength training (lifting 5-10 lb weights because my arms are so weak), yoga, and stretching. The "diet" usually comes along with the exercising. I tend to eat a lot better when I am training for something. I just feel so much slower when I eat crappy food.


To help get me back into the habit of running, I found a pre-training schedule. I tweaked it a little bit to fit my schedule a little better but here it is:

Mon (06/18)- 3miles, Tues- off (yoga), Wed- 4M, Thurs- 4M, Fri- off, Sat- 3M, Sun- 6M
Mon (06/25)- off (kayaking), Tues- 4M, Wed- 5M, Thurs- 4M, Fri- off, Sat- 4M, Sun 7M

Hopefully this will help get me into a routine. So far so good.. I ran 3.2 miles today after work (crossed off above list). Yippee! Like Tang, I too have hit somewhat of a wall. I keep trying to climb up it but then somehow I slide back down. The last few weeks have been low mileage. Last week I think I only ran a total of about 10 miles total. I did run a 29:29 5K on the treadmill.. not my best but I'll take it. On Friday I rode 25 miles on the bike at the East Bay Bikepath.. what does that equal in running time/distance??? Who knows and who really cares...

What I do know is that within the next two weeks I need to somehow rediscover that ambition and motivation to get my ass out the door and RUN!

Doldrums

In between marathon 1 and 2, I have hit a wall. I am not sure what is going on but thanks to a run with Jess, I may have to just suck it up and realize marathon 2 training is not too far away. I might just take June super easy and hit it hard come July-November then take December completely off.

Cherry Tree/Navigant Half Marathon Part Deux

Going in to the 2nd annual race, there were a couple things already to consider:

1) The race would be a non-team race since we didn't get 3 signed up in time

2) I would be racing for my pride against a co-worker's mother. A lose-tie situation no 26 year old male wants to find himself in.

The packet pick-up would be fruitful as the Sri and Knapp duo picked me up to hit up Geoff's hipsterific sandwich shop on the east side then off to the friendly confines of the new (but barren) Rhode Runner. Good news: the shirts this year are wearable.

Bad news: they are a mix of OKC Thunder colors and a futuristic/TRON sporting team.

The pre-race tradition:

Pre movie + Fire on the Track + youtube vids of running commercials, Kara Goucher vids

toilet paper utility belt assembly

bib pinned on

charged GPS watch

playlist (bonus: the whole list is 1:45:01)

reading past race reports as motivation

Morning of:

Jess picked me up as I had my racing gear in a bag, elementary school style as I sat on the curb after 6 hours of sleep. We met Knapp at the Apex building (what's actually in it?) and we were on familiar ground around 7:15. As I sported a Plano XC shirt, a fellow Texan recognized it while we were in the short line for the portapotties. I sat in my plastic throne for a while as I have been doing for this past month due to lack of sleep and overall GI issues. Due to these extenuating circumstances, I approached this race with apprehensiveness and maybe it's the experience talking but I kept my emotions in check.

As 8 drew closer, the lines for the johns were ... still not that long (the race was actually smaller than last year). The same English emcee was back, sarcastically commentating on inspirational songs per usual.

We lined up correctly this time in the middle of the pack so as not to get passed by everyone. Coincidentally, U2's "Beautiful Day" was my 1st song and the song that was on at the starting line. We started right on time and circled downtown Pawtucket in usual adrenaline inducing fashion as I had to force myself to pump the brakes. The GPS watch definitely corralled me to stay within my designated 8 minute pace.

splits:

I saw Knapp at the turn around around mile 3 (where I saw Pat and KOB last year) and got another shot of adrenaline after seeing a teammate and little did I know, I was buzzing around 7 minute pace so I had to dial it back. Most of this race found me within a pack of roughly 10 older runners who paced decently. There was a blonde woman whom I wanted to ask the whole time if she was my co-worker's mother since she and I traded who was ahead of one another.

I took every water station along the way and even saw a Texas Rangers shirt on a volunteer. What Mr. King of the Hill aka Knapp and I do agree upon were that there were quite a few hills in the 3-6 mile range (with my splits above as evidence). We swear we ran the same race last year but it definitely hit us harder what with the cloudless sun making a rare yet unwelcome appearance.

Since I was sporting a black cotton Plano shirt (the horror) I had to hold on to it after popping it off Baywatch style mid-run around mile 5 until I saw our friends at the halfway point so I tossed it near Nikki and Sri around the bridge near Ashton Mills in dramatic fashion.

Running through the all too familiar bikepath put me at ease. I tried to trick my brain over and over in to thinking I just started and that I just warmed up for 7.5 miles. From mile 7.5-10, I kept telling myself to stay around 8:15 pace and see what I had in the tank for 10-13.1. At this point, I should have known a finishing kick for 5k was absurd as I have rarely had one for anything past a 5k race.

When I hit mile 10 faster than my 10 mile PR, I realized I would have to tack on a faster 5k than my PR for a shot at sub 1:45. Even chasing KOB's ghost time of 1:46 would be tough. Note to self: work on speed for the marathon.

So I held on for dear life while the sun kept rearing its ugly head. Following has its advantages as I was able to watch the runners ahead of me hunt for shade as I simply followed their trails. For once, I never really had to fight the urge to walk (instead fighting the urge to gag early and often).

Crowd support (Pat, Sri, Lauren, and Nikki) came up big and I hammed it up as I cranked it up to race a guy in the final .1 mile. As we threw the hammer down, the English emcee said something to the effect that we weren't going to win but my ears lost focus as everything went in to the chute. Lost it this time as I pulled out the final kick too soon but thanked him for turning it in to somewhat of a race.

Went back along the race and cheered on Knapp, my co-worker David, and Jess. Unfortunately my black shirt was soaked/in Sri's car so Knapp and I wore Pat Henderson hand me downs (and passed on Serra's risque shirt).

Per tradition, this cast of friends went over to Modern Diner to dine on breakfast post-race to discuss upcoming weddings (what?) and watch me sleep before work. I actually ordered a Tom Pesto Mozz omelette correctly and we fell victim to not having cash on us because one day we'll learn they don't take credit cards. All in all, the usual.

By the numbers:

1:47:27.8. PR but still a minute off of KOB's PR. However, I did beat my co-worker's mother.

1:58:37.7 Knapp

2:09:51.6 Ouellette

Extended coverage featuring Texan winners

GI Joe and the long run

(around Washington St. pre-Cox running bonanza tomorrow)

After a break from the blog and from running due to kickball/work, I came back looking for 14 miles. What did I find? A bunch of runners in race mode apparently; I have never gone out on a long run, waved at every runner, and received zero waves back. Undeterred, I ran to the east, up and down Blackstone to find my newest long run nemesis; my GI tract.

Half way in to 14, I was stopped short. Walk. Run. Walk. Run. Walk. Venture in to a gas station bathroom? Walk. Run. Snap above picture. Run.

13.1 should be sufficient. The first 7 was run as close to 9 minute pace and the last 6.1, I tried picking it up. From 7-8.5, some dude who was walking in front of me in an aneurysm-inducing zig zag pattern, decided to chase me down.

The sound of footsteps.

The thought that maybe I need to turn my iPod down because it could just be my footsteps.

Then the walking runner right behind my shoulder pushed me to 5k pace.

The testosterone outweighed my need to run even. I negative split him to the end of Blackstone as he started walking, and I continued the 2nd half of my run

Also, someone remind me to sign our team up; you guys signed up again before I could get a team.

It's business time

With a blink of an eye, it's April and the Miami Marathon is 2 months past. Thanks to being awoken by Pat and Jess's friendly nudges, it's time to get ready (aka sign up) for the Cherry Blossom half or whatever random name they've slapped on to it. Philly Marathon, see ya in November. Definitely need to get back in to the swing of things and what better way than a 12 miler with Mr. Knapp in Cumberland. Looks like the team this year to defend the title will be:

Pat

Knapp

Jess

Kevin (if he signs up/ gets out of work)

Tang (if he signs up/ gets out of work)

I'm just hoping this time around, the shirts are a color that is identifiable in the ROYGBIV arena. (Still haven't worn last year's tech tee)

Off-topic, here's my gentle jab at crossfit by Kenny Powers, knowing full well running is exercise,