Taper Runs #7 and 8, Pace Groups

Last two taper runs went grand - the first of the week (Tuesday) I decided to run this one a little harder. Each mile was a bit faster than goal marathon pace with the last one being at my current 10k (or 5k after a 5.8 mile warm up) pace. Today's run I just went very easy. I even broke out the ipod to run with for the first time in a long time. I let the easy listening sounds of Tool help and keep me relaxed on this run. Oh and I probably should pick up some Bodyglide - the new shorts all of a sudden seem to allow for some chafing.

Tuesday's run -> http://connect.garmin.com/activity/56113546

Today's run -> http://connect.garmin.com/activity/56221762

The big taper question that I have been going back and forth on - is to join a pace group - or not. I've talked to some runners with varying degrees of expertise/experience in running for opinions and things seem split. For new and non runners - races will bring in people to lead groups to get people across the finish line in a certain time. Common finish times for pace groups are 3:10, 3:20, 3:30..etc etc...sometimes going all the way up to 5:00. At the Philadelphia Marathon - Clif Bar will be running the pace groups and I'm torn.

A few people I run with say pace groups are great - and highly recommended joining one. Said they have run with them in the past (not Clif specifically) and thought it really helped them get across the line at their expected goal. Others say they had a tough time with the group. Ive read online in places basically the same thing.

Part of me would love to join so I can
a) run with a group of people with the common time goal
b) have someone pace the beginning where my adrenaline will probably kick
c) help assist in the later miles with motivation (as some pace leaders do)
d) get the 3:40 Im hoping for

But the other part -
a) afraid that the 3:40 is too ambitious and will get discouraged later in the race when the pace group pulls away from me
b) afriad that a 3:40 is very doable and maybe faster and will feel like I left too much out there staying with the group (highly unlikely)
c) Not sure if anyone is still reading this - but taper has clearly started to affect the brain
d) would like to run "my own" race and just do what feels right and natural and have fun

As of this second - I'm leaning toward not joining a pace group. But I'm sure my mind will change 100 more times......in the next 5 minutes.

11 Days to Go!

End of Taper Week 1

First taper week is done. Phew....Got some good runs in this week. I even ended the week with a long run with a 5k race in the middle. The one negative for the week is I spent Friday with either a stomach bug or some food poisoning - either way I definitely expelled more calories on Friday than I could take in. Also by the end of the day was extremely dehydrated (any fluids I took in got deposited into the porcelain throne as well). Saturday I spent the day refueling and re-hydrating so I could try and run on Sunday.

The race went well - I was able to maintain a comfortably hard pace and run a 7:36 pace. Far from a PR - but with the 5.8 mile warm up we did and being sick I will take it.

This coming week Ill be cutting back my mileage a bit more and start to make my Marathon checklist (which is right up my alley - gotta love making lists). Things to look for - places to eat near the convention center, a quiet family friendly place to get dinner on Saturday, look for some throw away clothes for the start, look at Philadelphia weather and figure out what to bring with me, buy Gels and other food stuffs.....Im sure there are many other things to list out - so feel free to remind me of things I should bring.

Total runs: 6 (include the long run on Sunday broken into 3 segments)
Distance: 29.02 miles
Time: 4:14:45
Pace: 8:46

Taper Run #3-

The plan today was to go slow and not do anything dumb (step on an acorn, trip on a curb, slip on leaves). Mother nature actually helped out with the rain and the wind - and really I kind of like running in the rain. I put on my new digs that I hope to wear at Philly and went out for a slow and wet four miler. For the first time on a run I never looked at my Garmin. I just counted the mile beeps so I knew when to stop. Felt kind of nice to just be whatever about a run. Some people when they do "naked" runs they go without the watch - but I still like the post run numbers and stuff to obsess over. I did throw a picked up pace mile at the end of the run that just happened to be at 8:23 (which is right around goal marathon pace). My poor Kinvaras are up on my makeshift drying rack now - to hopefully be worn tomorrow.

Total distance: 4 miles
Total time: 36:36
Average pace: 9:09
Splits: 9:15 / 9:09 / 9:48 / 8:23
http://connect.garmin.com/activity/55513974

The new shirt and shorts seemed to work out fine. First pair of shorts with a liner in it. I was always hesitant to get this kind of short for some reason - but it wasn't all that bad. I'm going to wear the same thing out on my long run this weekend to make sure everything stays where its supposed to on a longer run....and to see well if there are any chafe points.

Taper Run #2 -

So far taper hasn't started to drive me crazy yet - but its only early in the first week of it. Talk to me midweek next week. Todays run went well - did fifteen 100meter pickups with 100m recovery then did some running around Yale to fill out some mileage. Felt good - and the cooler weather has been great. Ive been having to shed the gloves and arm warmers though mid run as I do get warm pretty quick.

Been thinking about nutrition strategy for race day and this is what I have so far...

- 2-2.5 hours before race (4:30am-5am ugh) - eat bagel and have a cup of coffee (where I am going to find coffee at that time of the morning I dont know yet)
- 1 hour before race - some sort of granola bar - preferably with around 140 calories
- 15 minutes before race Gatorade G1 Prime
- Mile 5 Gel
- Mile 13.5 Gel
- Mile 20.5 Gel

At the three gel times drink water - then try and alternate water/gatorade as much as I can throughout the rest of the race.

Picked up some shorts tonight at Sports Authority to race in and my shirt from Running Warehouse should be here tomorrow. Will be trying them out on my long run this weekend with the Milford Road Runners (WINTER COURSE!! WAHOOO - believe me its so much better than the summer course).

Still have had only the two marathon dreams and those were a few weeks ago. Waiting to see what my brain does to me over the next few days while I'm trying to sleep.

Taper Run #1 -

Wahooo Taper is here! For your new (and non) runners reading this - (Sidebar Seems from my last post I have more than one reader here - Hi Jon and Jess - sorry I missed you in my last count...sidebar over) - taper is the period where you start cutting back in distance and intensity of training runs so you can start getting the body recovered from the day to day grind of the past weeks of training. Since I was injured and took some time off and already had to cut back some runs - this week will be a quasi taper before the real taper starts next week. Taper is also the period where one starts to go a little crazy - things like following start to happen (feel free to leave comments on what happens to you during taper).
- You start to think "Did I do enough training to really run 26.2 miles?"
- Mood shifts from - glass half full - to holy crap I lost the damn glass.
- You put on weight - and start to worry about it.
- My legs get really twitchy on rest days
- Stress dreams start to happen about race day (I'll get into these sometime later during taper)
- Every little ache or twinge in your legs freaks you out.

Now for today's run -
Went out for a 7 miler with hopes of adding some speed work in. After a mile warmup I started to do 1/3 mile on's and off's with the "on" segments being at 5k pace/effort. Normally I would go by pace - but it was super windy today which made holding the pace difficult. Ended the run with what should have been a Marathon pace (8:24) mile - which was an 8:08 mile.

http://connect.garmin.com/activity/55158494

On more specific Marathon news - the marathon beard is growing in nicely (unless you ask my wife). I have to talk with my facial hair coach to see what our plans should be for race day. I also ordered my race day shoes (Saucony Kinvaras) from the running store in my area - they should be here next week, which means as soon as they come in all my runs will be done in those shoes to get them gently broken in before race day.

Easy 6 in the Newtons

Took a rest day yesterday albeit unplanned - I felt a day after a hard race was the perfect day to do it. My wife, son and I hiked up the side of East Rock park to the summit - 2 miles round trip and 400 feet straight up (or so it felt).

Today I was excited to break out the Newtons again as I am still adjusting to them. Weather was perfect again - maybe a little on the warm side. Must remember to keep drinking water throughout the day. The plan for today was to up my time in the shoes to four miles - come back home grab my Sauconys and do a couple more miles. So - I stashed my Sauconys by my car and headed out. I tried to stay close to home in case I had any shoe issues. After I finished the first two miles, I felt two more miles in the Newtons was totally doable. I made sure I stayed in a good rythym and was trying to stay focused on my foot fall and stride length. After the "planned" four miles was done - I figured two more couldnt hurt so I just kept going in the Newtons to finish off the run.

The Netwons feel great. I've adjusted pretty well to them and will start going a bit longer in them but still alternating them with the Sauconys for another week. New route tomorrow up the other side of East Rock to the summit...

Total distance: 6 miles
Total time: 47:23
Average pace: 7:53

Splits
8:13
7:53
8:05
7:43
7:53
7:34

http://connect.garmin.com/activity/29075788

First run in Newtons

My Newton's arrived today! And although it was a rest day I could resist taking them out for a spin. I read at their site to only do 10 minutes or so the first time and slowly build up over a little bit of time. The first 100 meters or so in them felt a little awkward - but I made a couple adjustments in my foot fall things were much better. I didn't look at my watch for most of this run as I was just concentrating on keeping things simple and easy. It wasn't until the first mile beeped did I realize that I was really moving. Since the first mile went so well I decided to do one more. Again - I didn't look at the Garmin and just went on feel. I did pick up the last 100 meters just to get a feel for them at faster speeds.

Newton's felt great on their first run, back to my Saucony's tomorrow for my run with Zak.

Total distance: 2 miles
Total time: 14:58
Average pace: 7:29
Best pace: 5:55

Splits
7:37
7:21

http://connect.garmin.com/activity/28517489

Six miler with long hill....

I toyed with the idea today to go all the way up to the summit at East Rock park...however I'm in "taper" mode and don't want to do anything too stupid before my upcoming race. Also Zak (aka Spandex Kitty) might be down from RI and we may head up to the summit early next week. Given all that - I figured half the hill or so would be good. I tried to maintain as steady as a pace as I could heading up the hill which was extremely tiring. Since my next race is 6.55 miles and I'm hoping to kick it up a notch for the last .55 of it, I practiced a picked up pace for the last 1/2 mile of today's run. And as usual in the early spring - I overdressed for today's run. Must remember 40 is warm!

Total distance: 6 miles
Total time: 48:34
Average pace: 8:05

Splits
8:27
8:24
8:22
7:58
7:32
7:49

http://connect.garmin.com/activity/27914281

And tonight when cleaning up after dinner, I got the email I've been waiting for...MY NEW SHOES HAVE SHIPPED! Once they get here I'll share some pics...

Long run Saturday (Charles Island)

what a difference a week makes with weather in March. Last week it was in the low 40s, 30mph winds and rain - today around 60+ by the end of the run and sunny. A group of us headed out from the normal place at the normal time.

Dan and I got out in front of the pack and were motorinig along right from the start. Right around mile 3.5 or so, Dan asked if I have ever run out to Charles Island (which I hadnt). So we took a little detour from our normal route and headed out to the island. This is where (if you look at the splits) our pace took dive. The footing was either ankle twisting rocks, or very soft shells that moved under your feet. There was a spot in the middle that I had to walk as there seemed to be more water than rocks to step on. Once to the other side I touched the sign on the island and was now "part of the club". On the way back it was slow going again - and in the middle part it seemed the tide was starting to come in as there was alot fewer rocks to step on to get back. I had to put my food into Long Island sound at one point as there was a void of rocks. Once back to the other side, I was so happy to be back on pavement (and also happy to not have twisted an ankle). I've never worked so hard to run a 11:39 mile before...

Since we took that detour, we decided to do the "8 mile route". We got our pace back on track fairly quickly. During mile 9 we kicked the pace to a 5k pace for the full mile. I was able to do a 6:47 9th mile which I was extremely happy about. Once back at the library I added a little more distance to make the days run an even 10 miles - which gives me an even 40 miles for the week. A great run in great spring time weather. Soon I will need to start thinking about bringing water/gatorade with me on runs - but for now I will just enjoy these awesome spring days.

Oh and the Injinji socks held up great today on a long run, and even dried out pretty quick after I put my foot in Long Island Sound.

Total mileage: 10 miles
Total time: 1:24:39
Average pace: 8:27

Splits
8:30
7:45
7:52
9:36
11:39
8:09
8:08
7:57
6:47
8:12

http://connect.garmin.com/activity/27485558

Review: Headsweats Go Hat

Along with my Injinji socks, I also ordered myself a new Headsweats hat. My previous one is getting old and nasty. I wasnt a big fan of my previous hat as it didnt allow my head to breathe and it got really hot under it. And being someone who sweats by the bucket loads, it was always gross. I figured with a name like Headsweats how could I go wrong.

Now usually during runs with my old hat I have to take it off and carry it (see above as to reason). The Headsweats hat stayed on my head for my entire run today (6 miles in 65 degree sun). When I was done with my run, it actually felt as though my head was cooler. This hat is very low weight, less that 2oz (from Headsweats website) and again kept my head from over heating. Also I noticed that the sweat wasn't pouring down my face or into my eyes as it usually does, which I can only guess is the sweatband that goes around the interior of the hat. Awesome hat, highly reccomend.

Review: Injinji Running Socks

When I'm not running, I hate socks and am usually barefoot. However I'm a running sock junkie. I have so many pairs of running socks its crazy. So after reading Peter L's review of his Injinji socks at his blog, I had to order a pair and give them a try.

I ordered a pair of the peformance socks from Running Warehouse and as soon as they came today I broke them out of the box and put them on. Getting each toe tucked into the right slot was a little tricky - kind of like trying to put gloves on a fidgety kid. Once they were on it did feel strange. Having each toe wrapped in its own personal sock was odd. Once I put my running shoes on, things felt more normal.

During the run, they were really great. At first it was all I thought about, but as I settled into the run I barely noticed them. When I thought about my toes during the run, I did notice that they weren't rubbing together as usual. Although today's run was only six miles they performed wonderfully. I can't wait to take them out for a long run.

WON NEW SHOES FROM SAUCONY!

Thanks to Dorothy's tweet about a contest Saucony was having on Twitter, I won a new pair of Guide 3s! I'm very excited as I am about to wear out the Sauconys I have now and was contemplating a new pair. Thanks Dorothy for sharing the info! Also my buddy Shawn won himself a pair.... Ill share some pics once they arrive.

Running fast is fun

Feeling inspired again, this time Brandon's tweet of "Running fast is fun", I laced up and just took off as soon as I was off my porch. It was a little chillier today than it has been - but still perfect for running (especially fast/hard). Nothing fancy route wise - just the normal down Orange - over to Whitney - up Whitney back to home. I had to make a couple extra turns in the last mile to make it three which slowed my pace down a little. But otherwise - a fantastic run - tomorrow will definitely be a recovery day.

Also first run with my wrist RoadId - didnt even notice it was there. I highly recommend getting one if you (all three of you) don't have one yet. I plan on ordering another for my wife.

Total mileage: 3 miles
Total time: 21:43
Average pace: 7:14
Max pace: 5:10
Average HR: 164
Max HR: 179

Splits (pace/avg hr)
7:32 / 153
7:04 / 164
7:06 / 175

http://connect.garmin.com/activity/22790390

Road ID ordered - (and coupon for you)

Since I run alone mostly I decided it was time to get a Road ID. I got a bracelet version of it. I plan on wearing it for all my runs - but hope to never need it.

They sent me a coupon code to share so if you are planning on buying one here is the coupon code.

Coupon Number: ThanksMark609081

This coupon is good for $1 off any Road ID order. It can be used up to 20 times in the next 30 days.

Got my Garmin back!

I got home today and waiting for me on my back porch was my Garmin 305. I had to send my original one back a bit ago as rows of pixels were dying out. I'm very excited to have it back and cant wait to go running tomorrow with it. Thank you Cristin E and Heath H at Garmin for your help in getting my 305 replaced.

5 mile recovery

Total Mileage: 5
Total Time: 44:30
Average Pace: 8:54

Splits
9:48
9:00
9:00
8:58
7:54

Today was the first run without the Garmin. Had to send it back due to 3 rows of completely dead pixels. Replacement being shipped 10-14 days after they receive mine. So I'll be "old school" running for a bit.

Garmin 305 Arrived!

Today my Garmin 305 arrived. Im very excited to get it (finally). I was hoping to have it this past Friday to use on all my runs this week but oh well.

EMS Men's Biogrid 1/4 Zip

Went to Eastern Mountain Sports today in Cranston and picked up a EMS Men's Biogrid 1/4 Zip. I'm gonna try it out on tomorrow's long run. EMS has some great sales on winter gear right now and highly recommend checking them out.

EMS Men's Biogrid 1/4 Zip

Features/Benefits
- Made from 95% polyester with 5% spandex
- Smooth outer face for easy layering
- Interior fleece-grid fabric for breathable comfort and lightweight warmth
- Stretch fabric for full range of motion
- Quarter-zip mock neck with wind and chin flap
- Zipper sleeve prevents chafing
- Thumb holes keep sleeves in place when layering and keep hands warm
- Straight hem
- Reflective front and rear logos for low light visibility

Mother Nature is NOT a runner's friend this week

So it looks like Mother Nature is going to try and throw a wrench into my (and all other runners in New England) training. Today its snowing, freezing raining and all that jazz. The temperature isnt too bad for a run. BUT the high temps for the next 5 days are gonna be 29/42/21/16/13 (and thats before the wind chill). Today I may hit EMS or City Sports to pick up some cold weather gear (especially new socks) and after yesterdays long run I may pick up a clava.

Larabar

Today I tried the Larabar - Chocolate Coconut Chew. It looked small and was surprised when it gave me the energy I needed for my run today. As with most bars - it had a strange consistency but its taste was actually pretty good.