Greetings from Bangladesh

First, to show that I haven't been slacking off too much, I'll list the running I've done since just before Christmas.

12/26: 8 miles @ 7:24 pace
12/27: 8 @ 7:40
12/28: 8 @ 7:25
12/31: 10 @ 7:54 This made it 1866 miles for the year--by far the most I've ever run in a year since it's the first time I've run year-round. I ran 231 times for an average of 8.08 miles per run.

1/1: 6 @ 7:30
1/4: 8 @ 7:15
1/8: 10 @ 6:59
1/9: 6 @ 7:28
1/11: 4 @ 7:07 I ran just a few hours after touching down in Dhaka. This was my first run in Bangladesh in over a year. Due to pollution, traffic, and bad roads, the only way I can run here is to do 1/3-mile laps on a concrete path around a man-made lake in my neighborhood. It gets a bit fatiguing on the mind to run in circles, but it's better for my mind than not running.
1/12: 6 @ 7:06
1/13: 10 @ 7:09
1/15: 6 @ 7:05
1/16: 4 @ 7:14
1/17: 6 @ 6:53

The weather's been great for running--I'd guess around 40-45 when I run around 7AM. I'd better enjoy this while I can because it'll soon be very hot and humid even at 6AM.

Merry Christmas

A decent week, marred only by the rain on Thursday which kept me from running.

12/18: 8 miles @ 7:15 pace
12/19: 8 miles @ 7:19 pace
12/20: 8 miles @ 7:20 pace
12/22: 6 miles @ 7:22 pace
12/23: 10 miles @ 7:28 pace

Weekly total: 40 miles

All next week, I'll be at my sister-in-law's place in Michigan where they have a very nice Landice treadmill, so even if the weather's bad, I'll be able to run.

I wish all of you a wonderful, meaningful Christmas, where you reflect on things much more important than running. But I also hope that you get some cool running-related presents, too.

Still here, still running, still wearing shorts

After 2 weeks of not running due to snow, icy roads, and the cold, I've run six of the last seven days. And the weather has been rather un-December like for Chicago, allowing me to run in shorts and a long-sleeve.

12/13 4 miles @ 7:32
12/14 6 miles @ 7:25
12/15 8 miles @ 7:09
12/16 6 miles @ 7:32 (Wanted to do 10, but my legs felt tight and tired)
12/18 6 miles @ 7:15

I've made out a schedule to end the year running 6 days/week, so barring terrible weather, I hope to do so. There are many holiday meals left, so my legs have to keep up with my mouth.

Treadmill donations accepted

This is my first time posting on a day off from running. The Chicago area was hit with 6-12 inches of snow, which came down amid high winds, so running wasn't an option today. It was a perfect day for using a treadmill.

I've actually enjoyed running on a treadmill in the past--even without an MP3 player or a TV screen in front of me. I liked the easy access to water, the ability to run in shorts during the dead of winter, and the fun of running specific paces and doing hillwork. It's no replacement for running outside, but it sure beats not running.

Wintry morning. Finally.

Total: 4 miles @ 7:33 pace
Details: About 30F this morning. I started out slightly chilly with just a long-sleeve shirt on top, but didn't notice the cold after about a mile. I think as long as I have gloves and hat, I feel quite comfortable in the cold. I got cramps in my calves last night playing basketball--probably a hydration problem--but no sign of it this morning during the run. It probably helped that I ran a slower pace; actually, it probably helped to run a slower pace.

Still here, still running

I've been running, but not posting, so here's a catch-up post.

Totals since the last post:
# of runs: 12
Distance: 78.5 miles
Average pace: 7:06

Some details:
--2 longish runs of 14 miles, including one at 6:58 pace
--The most interesting run was the 5 miles I did at the National Mall in Washington D.C. It was my first visit to DC, the weather was great, and it was a blast to run a few loops between the Capitol and the Washington Monument. From my several days there, DC seemed like a good running town. There were lots of people running throughout the day, and I doubt that they were tourists. And the scenery was uniquely inspiring.

A new running route

I'm realizing more and more how much I prefer running on trails as opposed to roads. And I just discovered a new one on Sunday, thanks to my wife who's been walking there for months and finally got me to check it out. I hadn't tried it earlier simply I thought that its one-mile loop was too short for the longish runs I was doing. But what a great loop: full of turns and hills and beautiful trees. It's practically all either uphill or downhill, and I don't feel at all like I'm on some sort of an oval track. And there's something about a trail like this that invites me to run hard: charging up and down hills with the sound of leaves and crushed limestone beneath my feet is invigorating. I think I'll be doing a lot more running here before I leave the area in mid-December.

Yesterday's total: 7 miles in 47:16 (on the trail)
Today's total: 4 miles in 29:05 (on the road)

Just trying to keep up with my eating

I ran 5 times since the last post.

Monday: 4 miles in 32:00
Wednesday: 4 miles in 31:30
Friday: 5 miles in 36:15
Saturday: 8 miles in 58:48
Sunday: 3 miles in 21:00
Total for the week: 24 miles

The pain in my right foot is mostly gone. On Saturday's longer run, I felt mild discomfort only in the last mile, and today, I was completely pain free. I'm looking forward to increasing mileage--at least to the point where I can burn calories comparable to the calories I'm taking in.

Here's a partial list of things I've eaten the last two weeks after depriving myself for months for the sake of the marathon:
Whoppers
Chips
Cheese & crackers
Pizza
Non-diet soda
Ice cream
Cookies

I'll get a bit more sensible with my diet soon, but mainly I'll be trying to maintain my weight by increasing my mileage again.

Am I finally a runner?

Sunday's total: 4 miles in 32:30
Today's total: 4 miles in 32:00

On both of these runs, there was still some soreness/heaviness in my quads, as well as some lingering pain in my right foot, which makes me think that I'm not ready to get back to normal running. But unlike after my first two marathons, I'm itching to get back to running, even without a goal race. (Actually, I'm sort of thinking about running a 5K on Thanksgiving to take advantage of my current fitness and try to set an official 5K PR, but the $25 entrance fee is giving me pause.) Whether I run the 5K or not, I want to continue to run 5-6 times/week. This is a new feeling, a desire to run that I didn't have in years past.

Could it be that I'm now a runner? (My definition of a runner: somebody who wants running to be a consistent and constant part of his life and is willing to make sacrifices to make it happen.)

How I sabotaged my recovery

I still haven't run since the marathon, but last night I played 90 minutes of full-court basketball with a bunch of uys from church. I didn't know if I would right up until the last minute--my legs were still sore and there was still some pain in my right foot--but I just couldn't resist. After all, basketball has been my favorite physical activity since grade school. The first two games were okay; my legs/foot didn't really hurt at all. But I probably shouldn't have played the third game.

My legs/foot aren't any worse than yesterday, but I've probably delayed their full recovery by another day or two. But no regrets. It was really, really fun last night, and I look forward to making Wednesday night basketball part of my running schedule (it counts as cross-training, right?) which should resume in a day or two.

Marathon musing

Here's something I posted at RunningTimes forum.

"I think that's the inspiring, courageous thing about this thing we do: lining up to give it our all when we don't know that it'll all come together, when any one little thing (e.g. weather, not enough taper, stomach problems) could derail our plans/hopes, and still fighting to the end even when things are falling apart before our eyes. Yes, I'm happy about the performance; but in a sense I'm more proud of the training I did and lining up to punish my body with nothing guaranteed."

Post-marathon Muscle Trauma

No possibility of running today. All the muscles above my kness were sore and almost seemed on the verge of cramping at times, particularly when walking down stairs.. But the worst pain came from the bottom of my right foot. I felt some discomfort there the last 3 miles of the race, and today, there was some sharp pain with no adrenaline to compensate for it. It's better now, but I don't think I'll be able to run for another few days.

Much, much better than I could have hoped for

Final: 2:52:24; 6:34 pace. A 13-minute PR from my last marathon in 1998.

Mile splits
1 7:36
2 6:59
3 6:55
4 6:32
5 6:26
6 6:50
7 6:40
8 6:34
9 6:26
10 6:28
11 6:22
12 6:29
13 6:30
14 6:27
15 6:35
16 6:30
17 6:29
18 6:32
19 6:33
20 6:31
21 6:33
22 6:26
23 6:18
24 6:23
25 6:31
26 6:31
0.2 1:18

5K: 22:12
10K: 20:30
15K: 20:19
20K: 20:06
Half: 1:27:30
25K: 20:07
30K: 20:13
35K: 20:23
40K: 19:49
Last 2.2K: 8:45
2nd half: 1:24:54

The start
Actually, there was more drama before the start than the race itself. I got to Grant Park around 6:30, downloaded for the second time in the morning (I had two huge spaghetti meals yesterday), and got in the Open Corral before 7. I felt it was crucial to start right at the front of the Open Corral if I was going to have a good shot at a sub-3. At 7:10, there still weren’t many people in the corral, so I decided to go out and try to meet fellow forumites at the New Balance tent #2. Unfortunately, I couldn’t find them. Actually, I couldn’t’ find the tent. So I headed to the toilet for one last time. This is where the drama began.

Around 7:20, I got in a line behind 8-9 people, but I definitely picked the wrong one because all of them took a good while in there. As I’m waiting, I see the Open Corral starting to fill up quickly. And I’m still feeling all that spaghetti from Saturday sitting in my bowels, so a little bit of panic sets in. If I take too much time in the toilet, it could be game over even before the gun goes off. But it wasn’t a must download, so I just peed and hurried over to the back entrance of the corral; I was still worried that it could lead to a lengthy stop during the race, but I decided that a possible problem later was better than an immediate problem now.

It was about 7:40 when I started inching my way up to the front of the corral, and following the lead of two ladies who were clearing the way using their cuteness, I was able to get up pretty close. I was in place by 7:50 and breathed a huge sigh of relief after a quite stressful 30 minutes. If I ever do this again, I definitely need a better pre-start plan. I think it’d be worth it to pay for race just to get a qualifying time for one of the preferred corrals.

The race
I don’t have anything really enlightening to say about the race other than this: apparently, you can run a good race even without really knowing what you’re doing. I say that because I had really no idea what to expect in race conditions. I’d done 6:40 MP runs and 6:00-6:30 LT runs in training, but could I hold a pace like that for the whole race? I’d just need to hold 6:52 pace for a sub-3, so would it be foolish to go out at 6:40 pace (which was my plan) and possibly implode towards the end and jeopardize the sub-3 attempt?

I had decided on 6:40 on the possibility that I might be able to do it and because I knew that I probably won’t have another chance to train for a marathon for a long time when I go back to work in Bangladesh. So I didn’t want to waste this year’s training on anything less than a leave-nothing-on-the-course effort—even if it meant possibly not going sub-3.

Of course, after the first 3 miles in which the dense pack of runners made it very difficult to get into the rhythm I wanted, I wasn’t anywhere near 6:40 pace. But I was able to steadily get the pace down and hold an average pace of 6:31 for miles 4 through 22. Honestly, I wasn’t trying to hit a certain pace; I was just doing what felt comfortable, and hearing the crowds and having runners to chase down really energized me. I was expecting my body to protest after about mile 20, so when I didn’t hear it at mile 22, I decided that if I had more in the tank, I should try to use it all up. So I pushed the pace. My mile splits reflect that: 6:18, 6:23, 6:31, 6:31 for miles 23-26; the last three miles were into a very stiff wind—the stiffest on the course—so the times don’t quite reflect the effort. It felt great to finish strong, including sprinting down the final straightaway, with a 2min36sec negative split (due in part to the slow first 5K).

p.s. I never had to stop for any sort of bathroom breaks, even though I drank Gatorade at every station, so that was a huge blessing. I had an idea about this today: maybe they can have chip sensors inside the port-o-potties so that they can subtract the time you spend in there. :)

an EXPOse (n.)

Today's a complete rest day for me. I know that some people recommend 20-30 minutes of light jogging just to work off the nervous energy, but I think the rest will do me more good--and frankly, I think the nervous energy will be there regardless.

Yesterday, I went to the Chicago marathon's Expo, my first time attending such an event. I guess it was the best and worst of capitalism on display. I should say first off that I enjoyed it. The organizers/volunteers do an incredible job. The packet pickup, the goodie bag--it was all good and went smoothly. The atmosphere was inviting and it felt great to be around so many runners. I think it helped me to get in the mood for the race even more.

But it definitely highlights the fact that running, like almost anything else, is big business and a lot about money. So the Expo felt very much like a shopping mall geared to runners. I had the feeling that signing up for the marathon meant that I became a certain type of customer, the marketing target of certain types of businesses. Not that it's inherently wrong or anything. It certainly didn't offend me to the point of making me turn my back on all the free stuff (the best of capitalism :) ), but I did have an uneasy feeling, as if the all-pervasive fingerprints of money had somehow tainted running, perhaps the purest of sports, in the form of marketing/sales run amuck (the worst of capitalism). I guess living in 21st-century America means learning to live wisely with this tension.

It's less than 24 hours to the start of my sub-3 attempt. I hope to race wisely and not go out too fast, but I also don't want to leave anything out on the course. I hope that for one day, I'll deal well with one of the innumerable tensions in which our lives are lived.

A close call

Total: 4 miles in 30:37, or 7:39 pace
Details: Felt very good. No aching muscles, no feeling of fatigue. Didn't feel at all like I really ran.

The noteworthy part of this run was that about a half mile from my place, I almost got hit by a car. So many drivers look only to their left when they approach an intersection to make a right turn. I've learned to be quite careful at every intersection, but this time, I thought I was okay since I had already almost entered the intersection and the approaching car had a stop sign. But a young lady barely slowed down as she made a right turn, her head cocked firmly to the left and thus having never seen me. I slapped her hood as I just cleared her bumper, but she continued on without ever registering a look of either surprise or guilt.

But maybe I was wrong. Maybe she actually did see me, but chose to drive like that anyway. I'd rather think that she was a careless driver than a heartless person, because the former can be corrected much more easily than the latter.

Peek in my closet

Here's what I have in terms of running gear.

5 pairs of running shoes with various amounts of miles on them
4 pairs of shorts
4 coolmax-type shirts
2 long-sleeve technical shirts
6 pairs of coolmax socks
1 jacket
1 pair of running pants (NOT tights)

Even though I scour the ads and online shops to get the best prices, I've probably still spent $250-$300 on running stuff this year alone. Compared to many runners (especially those who participate in forums and have blogs about running), I'm pretty sure my closet is pretty empty and my budget is pretty small. But I do need to keep watch so that I don't constantly think that I need something else, something new, something more stylish (like singlets or half-split shorts or special running gloves). Not only are there more important things to do with my money, but want to be able to enjoy running even if I can't indulge the equipment aspect of it.

Speaking of running, I did some of that this morning.
Total: 6 miles in 46:00, or 7:40 pace
Details: It was right around 40 degrees, and though a bit chilly, I decided to wear just a t-shirt and shorts (and gloves) because that's what I'll be wearing for the race which should be in similar conditions.

A run for sale

Total: 8 miles in 58:51 or 7:21 pace
Details: Easy 3 followed by 2 at MP (6:25 and 6:41) followed by easy 3.

This was a run I wish I could bottle (and sell?). Everything about it felt good. The weather, my heart/lungs, my legs, my mind. I guess the taper is working because I think all the miles felt like they should. The easy miles were just that: easy and warm-up like. And the MP miles required a little more effort, but they didn't really tax me any and left me feeling energized and confident. It was good knowing that even when I was trying to really hold back the second MP mile (since I didn't hold back enough on the first mile), I was still able to hit 6:41, just 1 second more than the pace I'll try to hold on Sunday.

Tapering madness

Total: 9 miles in 70: 35, or 7:50 pace
Details: AM--4 in 31:35; PM--5 in 39:00

Did two easy runs, following Pfitzinger's tapering plan. I can't tell at all if this week I'll be running too much, too little, or just the right amount. All I can do is trust the plan--as long as my body tells me something drastically different. Of course, the problem is that I, like most (inexperienced?) marathoners in their last week before the race, do too much listening--to my body, to fellow runners, to weather reports--for any sign that could mean something, for any indication that something might be wrong, for any suggestion that could lead to an advantage.

Just as our bodies slow down and rest up, our minds go into overdrive, as if to try to burn the calories our bodies did for the past 18+ weeks. For sure, I'm looking forward to the days after the race to rest more and to eat more. But since I don't have another race to train for in the foreseeable future, I'm looking forward even more to thinking less about running and thinking more about other more important things. Not that I won't keep running, but I'll do it breathing the fresh air of normalcy.

In short, I can't wait for Sunday.

One more week to go

Total: 12 miles in 83:38 (6:58 pace)
Details: 2-mile warmup, 7 miles @ 6:35 pace, 3-mile cooldown
Weekly total: 42 miles @ 7:26 average

This was the last 10+ mile run before the race. My legs felt a bit heavy and tired, so I'll definitely look forward to taking it really easy next week. I don't know if I should have run the middle 7 miles that fast--most people say that physiologically I didn't need to--but I trust that with 7 easy/rest days coming up, I'll be fully charged by the 22nd.

A slave to time?

Total: 4 miles, untimed (but no slower than 8-minute miles)
Details: Easy, relaxing run with the only real effort going up a few small inclines.

I can't remember the last time I ran without a watch. Surprisingly, I never caught myself looking down toward my left wrist. While I enjoyed the freedom--and if I weren't training for a race, I think I'd run with a naked wrist more often--honestly, I think I enjoy the tyranny, the brutal honesty, of measuring myself by the clock and tracking my fitness, my performance.

So the shackles of my slavemaster can be easily taken off and left off. But I willingly strap it on each morning.

My kind of town

Total: 8 miles in 61:30, or 7:41 pace
Details: Out in 32:00, back in 29:30

I spent last night in the Loop, so this morning I had the pleasure of running 8 miles along Chicago's lakefront. I've lived in Chicago 22 of my 37 years, but this was my first time running along the lakefront. It was exhilirating to run with the lake on one side and the Chicago skyline on the other, in the orange glow of the pre-dawn light--and not just because it was before freezing.

Not surprisingly, I saw few dozen other runners out there, and I envied them just a little bit for living close enough to the lake to run there daily. I'm sure many of them will be part of the 40,000 who line up at the Chicago marathon. I don't know them, but just having seen their dedication on this cold morning, I wish them well.

Last hard workout, curtailed

Total: 10 miles in 73 minutes, or 7:18 pace
Details: After a warmup, I did 6 reps of 2:30 hard followed by 2:30 easy. I wanted to do at least 10 reps, but a side-stitch caused by eating/drinking too soon before the run limited it to 6.

I don't think I'll try to make it up on another day. It may be that a little bit less intensity during the taper will result in being stronger for the race. Let's hope I prove to be a prophet.

Much-discussed topics in the running community

I’ve been reading up on running forums for several months and running magazines for longer, and I think I can identify some of the biggest issues in the running community.

1) Gallowalking. This refers to Jeff Galloway’s method of marathon training/racing, and it’s about as controversial as it gets. Proponents say that combining running with walking during training and the race will lead to faster times than just running—even for 3:00 marathoners. Opponents say that while Galloway has encouraged many people to start running and finish marathons, his method is just that—a good way to finish marathons, not race them or push oneself to peak performance. I think that Gallowalking is not the evil that some view it as and is in fact a positive for getting more people into running, but I don’t believe that it’s the method that will lead to pushing yourself to your limits and lead to your best times. But it’s not a moral issue, so to each his own.

2) General principles for improving your marathon time. 1. High mileage: putting in the time/effort to run 50, 60, 70, 80 miles per week—with most of the miles at an easy aerobic pace—will build a big base that will lead to a high peak. One long run (18+ miles) and one medium-long run (12-17 miles) per week is a good way to ramp up the miles and build strength. 2. After you’ve built up a base, add speedwork: do some combination of tempo runs, marathon pace runs, hill repeats, and intervals (half mile or mile repeats). 3. After a hard workout, be sure to allow for recovery with an easy workout the next day. 4. Don’t go out too fast in the race; try for an even pace that could lead to a negative split.

Of course, there are other principles about tapering, nutrition, hydration etc. that will help—and you should read up on each for the details and variations—so think of this as a mere simplified summary.

3) The mixed blessing of shoes. The advancement in shoe technology is credited for preventing injury, especially for those with pronation problems, and allowing for more people to enjoy running injury-free. But it’s also blamed by some (a minority, I believe) for causing injuries by not allowing the foot to strengthen, so for these folks, the more minimal the shoe, the better; they would advise training in racing flats.

I’ve never tried racing flats—the Asics Speedstar 2 come closest—so I can’t really say. But I can say that cushioned and supportive cushioned shoes have never caused me any problems. At the same time, who knows if maybe racing flats would work just as well if not better for me? In the end, I think all shoe-related issues pretty much come down to “It depends on the person,” so this discussion may be no more resolvable or useful than the age-old “Is this model/brand a good shoe?” I’ve never understood how there can be arguments about one model being better than another since every foot/leg is so different.

There are lots of other issues, of course, which I may introduce another time.

Rethinking stretching

Total: 8 miles in 63:30, or 7:56 pace
Details: Tried to take it really easy and run 8:00 miles. The cool air felt good.

Last night, and also this morning after the run, I stretched a little for the first time in a long time. I've always hated stretching, and since many people in the running community don't recommend stretching because it could increase the possibility of injury, so I was happy to comply. But this article I read a few days ago made me rethink stretching. Basically, it said to avoid pre-exercise stretching, don't stretch to the point of discomfort, and that 4 reps of about 15-second stretches to the major muscle groups was enough. Reading that even this minimal amount of gentle stretching could strengthen muscles as well as prevent injury made me try a bit of stretching.

And I must admit, I liked it. The reason I've always hated stretching is that it hurt--far more than running fast. But now that I know that it doesn't have to be "no pain, no gain" I think I'll try to do it regularly after runs.

Running history--Part III

I pick up the story in early 2005. I haven't run much since the Dallas marathon in 1998. I ran on and off (mostly off) while I was in Thailand in 1999 and 2000, partly because I played in a basketball league for exercise instead. I ran a bit in 2001 while living in Chicago (maybe 100 miles total?). And from 2002-2004 in Bangladesh, very very little.

My appetite never decreased during these years, so my weight is up to 155 or so (from 130 or so in 1998). My pants are uncomfortably tight, even though I've gone up a size to 31-waist. So I decide to run again. The only place I can find to run in Dhaka is a 1/3 mile path around a pond in my neighborhood. I try to run regularly, but it's difficult because of all the traveling within Bangladesh that I have to do for work. Also, I don't have any race to train for (other than to lose weight), so motivation is lacking. So for most of 2005, I run an average or about 20mpw, and I end the year badly, running only 81 miles in the last 3 months due to travel and sickness (dengue fever).

So 2005 is a wash: no decrease in weight and no gain in conditioning. But after coming back to Chicago in early 2006, I decide that I need to be more serious and committed about running, so I register for the Chicago marathon. My initial goal is 3:10. I figure that I'm older and way more out of shape than I was in 1997 and 1998, so 3:10 is still an ambitious goal. But due to winter weather and more travel, I'm only able to run 267 miles in Jan-Apr. I'm able to do all the miles at 7:30 pace, but I'm only running less than 25mpw.

But then in May, I discover the online world of runners through RunningTimes.com's forum. It's probably the biggest event in my running history since I realized how much cooler Asics running shoes were than Nike basketball shoes. I'm able to get good advice, and more importantly, motivation through the community of runners who care about things like weekly mileage, pace, Pfitz plans, and Power Gels.

The most important thing I learn is that to run fast, I need to run more miles, even if it means slowing down my pace; I need to build up a big aerobic base first, and to do that, it means putting in 50,60,70, or even more miles per week. This is nothing less than revolutionary to me since I ran my previous marathons on 30-40 mpw.

So since then, I've increased my mileage a lot--to weekly averages of 70, 80, and even 100 miles--and felt more like a runner in the process. I've been encouraged enough to think that a sub-3:00 marathon is a possibility, and that's what I've been training for.

I don't know what'll happen on raceday, but whether I make my sub-3 goal or not, I think with all that I've learned about running/training, I'll be able to look at 2006 as the year that I began to think and feel like a runner.

Last long run

Total: 18 miles in 2:03:26, or 6:51 pace
Details: After a 2-mile warmup in 15:23, did 14 miles in 1:03:19 (6:40 pace), and cooled down with 2 miles in 14:44. The pace for the middle miles ranged from 7:21 to 5:57.

Weekly total: 56 miles @ average of 7:13 pace.

Another confidence-boosting run. Not just the overall pace (right at a 3-hour marathon pace) or some of the fast miles, but the fact that I felt pretty fresh when I started. I guess the fewer miles during this first week of tapering helped me be stronger today. I think today's run was further "proof" that 6:40 is about right for the marathon. I think I can start at 6:40 pace without imploding during the last 6 miles.

BTW, the Speedstars felt good throughout, though I definitely felt the road more than in my Brooks Radius 05.

New shoes

I bought the Asics Speedstar 2 about 5 weeks ago to be my race shoes, and I ran in them for the first time this morning. They felt light--they're the lightest shoes I've ever owned--so by extension, I guess I felt light. I didn't really test them by pushing the pace except to do several strides, since today was supposed to be a short, easy run. I'll use them for an 18-miler tomorrow, so I'll have a better idea about how they'll feel for the marathon.

Total: 6 miles in 43:50; or 7:18 pace
Details: Out in 22:30, back in 21:20 (faster due to the strides)

New shorts

This morning was cooler than yesterday (around 50), so I decided to try out a new pair of shorts I got last weekend. I didn't really need a new pair, but 1) it was on sale for $13 (this is one case where an outlet mall is cheaper than anything on the internet) and 2) I was curious to try a new type of shorts. It's an Adidas model that has built-in compression shorts, instead of briefs, beneath a shell. I liked it pretty well because of its comfort and total lack of chafing, though it did seem to restrict leg movement a bit; but maybe I just need to get used to the feeling. If nothing else, I think it'll allow me to run in shorts even into November and December. Will I use it for the race? Haven't decided yet.

The run itself?
Total: 14 miles in 1:35:13; 6:48 pace
Details: After a 2 mile warm-up at 7:30 pace, I decided to push myself at a pace that still felt comfortable. So I did the last 12 miles in 1:20:13 or 6:41 pace. I felt a little twinge of pain in my right knee, so I'll be sure not to do easy runs for the next several days.

The pace felt good, so right now, I think I'll make 6:40 my race pace. So a very good day: enjoyed the new shorts and maybe found my race pace.

3:00 is such an arbitrary number

Total: 8 miles in 62 minutes; 7:45 pace
Details: I planned to do a 14-miler, but the trail I was on was flooded out, so I had to turn back after about 4 miles. The muscle fatigue/ache I experienced yesterday was gone, so I was happy.

This morning, it got colder during my run. It was around 65 when I started, and then towards the end, there was a cool wind that brought some rain and it felt like 55 or so. Of course, I preferred the the cool breeze and made me think that it'd really help my sub-3:00 attempt in a few weeks if the temperature was 55 as opposed to 65.

While I do really want to achieve a sub-3 time and it has been a big motivation for me to train hard, I have to admit that it doesn't mean as much as perhaps I'd like it to mean. After all, sub-3 on a flat course like Chicago in great conditions doesn't necessarily mean a better run than a 3:05 on a hillier course on a warmer day. Also, why should running a marathon in 10799 seconds mean a greater sense of achievement than running it in 10801 seconds? 3:00 is a nice round figure to shoot for, but really, it's pretty arbitrary. The fact that very few can do it makes it a worthy target and an achievement to be celebrated and congratulated for sure, but I don't think it qualifies as some sort of an exclusive club. There's no real appreciable difference between a runner with a 2:59:30 PR and a 3:00:30 PR. The only difference may have been raceday temps.

Running history--Part B

The story resumes. It's July 1997 and I'm in Dallas for linguistics school, and more than the big hair, the southern accent, and the vista of non-stop shopping malls, I notice the heat and humidity. It's the first time I've dripped with sweat at 10pm. And it's here that I choose to make another attempt at a marathon. The goal is the Dallas White Rock Marathon in December.

I buy a pair of Asics 2020 and off I go. Probably the thing I love the most about the part of Dallas where I live is the fact that it's quite hilly. So, unintentionally, I get to strengthen my legs and do something like speedwork on virtually every run. I don't really have a plan, but I know enough to build up my mileage through increasing my long runs. I'm not serious or knowledgeable enough about running to keep a log, and ignorant enough to do every run at a fast pace (I think between 7-7:30). I top out at 35-40 mpw and only do one run of 20 miles. No speedwork, other than some hill repeats.

I don't remember many details from the marathon itself except that I finished in 3:16 and felt extreme pain in my feet/legs the last 4-5 miles. But the sense of accomplishment was greater than the pain because I never thought "Never again." In fact, I was pretty sure that I'd do it again.

And I did. After not running much and very irregularly from December 1997 to July 1998, I started training for another Dallas White Rock Marathon. The training routine was just about the same; I haven't learned much in a year. But I was fit enough and young enough to be able to BQ with a 3:05 finish. The last 3-4 miles were again very painful, but I manage to hang on and finish in the top 100, and be beaten by just one woman.* But because my work takes me overseas, I wasn't able to run the Boston. In fact, I don't start training for a race again until 2005. But I'll save that story for another time.

*A very irrelevant story about the male ego: A few weeks before the '98 marathon, I ran in a 5K with some friends. I went out too fast and in the second half, I began to be passed by some runners whom I had passed earlier but I have no gas left to try to keep up or repass. But about a half a mile from the finish, a girl (probably a high schooler) began to pass me. I decided that I wasn't going to be beaten by a girl, and somehow I draw on some inner strength (is that the same as the male ego?) and manage to beat her by a few yards. In the last few miles of the marathon, I'm suffering and being passed by some runners--including a woman. But I'm so dead tired that I don't even care--until after the race when I find out that the woman who passed me was the female winner. Then I wonder, "If I had known she was the only woman ahead of me, would I have found that inner strength again?" I don't mean to offend anyone with this story, but I am what I am.

Tired and sore legs

What could have caused it? The 100 miles last week, the two days of no running, or walking up lots and lots of stairs at an indoor water park on Saturday, Sunday and Monday, the unseasonably hot weather on today's run, or even the rains last night which softened the trail to a clay-like softness? Whatever the reason, my legs felt tired/sore on my run today, and it was only towards the end of the run that the little aches and kinks worked themselves out of my legs. This is a highly unusual feeling, actually, so I hope it doesn't come back tomorrow.

Total: 10 miles in 80 minutes.
Details: Nothing really noteworthy other than the fact that due to the soreness I was able to keep my pace at 8:00mpm.

The taper begins

But first, the numbers from Saturday's run:
Total: 14 miles in 1:46:13 or 7:35 pace
Details: Felt better than I thought, considering yesterday's fast long run and considering that I was finishing a 100-mile week--a new weekly mileage high by 19 miles.

Weekly Total: 100 miles at an average pace of 7:29

Didn't run Sunday or today, so I guess you can say I'm definitely tapering. The Pfitz 18/70 program calls for 53 miles this week, including 7 miles today. But I'm not sure if I'll follow it closely. I haven't been following his program super closely anyway, so I don't necessarily feel the need to taper according to his plan. For some reason, during tapering I want to err on the side of resting too much, whereas during training I erred on the side of running longer and faster. I'm still deciding what to do.

Running history--Part 1

Here's a history of my running "career".

In 1990-1991, while in Ann Arbor, MI for grad school, I began to run for the first time in my life--other than on basketball courts, football fields, and baseball diamonds. I actually ran quite a bit--though the numbers escape me because I didn't keep a log--and thought I'd run the Chicago marathon. But an ill-fated participation in an all-day basketball tournament injured my knee somehow, and I had to abandon training. Not just that, I just stopped running. Period.

I still have think some what-ifs about that year because I was probably in the best shape of my life: young, lean (under 130 pounds), and strong. I remember doing lots of long runs on the hills of Ann Arbor and one day I did a 10-mile run on a 1/10 of a mile indoor track in 59:30.

But the fact that I didn't start running again after my knee felt better meant that I really didn't think of running as an important part of my life, that I didn't know enough about the sport to care (or care enough about the sport to know).

More later on how my running career resumes in 1997.

Too much, too fast?

This is the last week before beginning a 3-week taper, so I thought I'd make this an extra hard week. So this was the long run for this week, done a day early because I'll have less time tomorrow morning for a long run

Total: 20 miles in 2:24:00; 7:12 pace overall
Details: 1st 5 miles in 38:10, 2nd 5 miles in 37:50, 3rd 5 miles in 35:23, 4th 5 miles in 32:37
The weather was perfect for a long run: cloudy and between 44-50 degrees the whole time. I'm glad that I had my running gloves to start the run, but felt a bit warm in my long-sleeve shirt the second half of the run.

I'm glad I did this workout because it tells me that I can go faster than MP for miles 16-20. So my confidence and ego are boosted, but am I taxing my legs too much by running my long runs too fast?

With today's 20 miles, I'm up to 86 miles for this week, which is 5 miles more than my previous weekly high. Not only that, in what can only be called a purely ego-stroking move, I plan to do a slow 14-mile recovery run tomorrow to make it an even 100 miles for the week. I think my body can handle it (it feels okay right now), especially since I'll start tapering. But if my body tells me that it should rest and just get some extra sleep, I'll scratch the run.

A promise kept (sort of)

Total: 10 miles in 1:17:23, or 7:44 pace
Details: 5 miles out in 38:34, 5 miles back in 38:49.
Not quite as slow as I was hoping for, but did feel like a recovery run. I should be okay for the 20-miler tomorrow.

Today, a short treatise on running shoes. I'm running these days in Brooks Radius 05. I've put 544 miles on them, but they still feel good. I'll run at least 600 miles before relegating them to the occasional short, bad-weather-day runs. I have another pair of Radius 05 that I'll train in during October, but my race-day shoes are resting comfortably in my closet: Asics Speedstar 2.

Asics is my favorite brand of running shoes. I immediately noticed their great out-of-the-box comfort when I bought my first pair of Asics--GT2020--back in 1997. Since then, I've run in Cumulus, 1000 series, and DS-Trainers. Even though they're all slightly different types of shoes, my feet/legs have enjoyed them all.

That doesn't mean that I won't try other shoes--especially when the price is right. I've also run in New Balances, Sauconys, and Brooks, and found them to be almost as good. I do think I have easily satisfied feet compared to most runners. I don't run in Nikes because 1) they tend to be a bit too narrow for me, and 2) I'd rather support smaller, more running-focused companies. And I would find it very difficult to pay more than $80 for any pair of running shoes. I enjoy running and realize the importance of good shoes, but there comes a point where running can become financially irresponsible. For me, $80 for running shoes is one such point.