I.T. Came From the Deep

With less than two weeks until race day, we are slowing winding down the TNT calendar. Yesterday's 12 miler should have been cake, butter, or anything else considered wonderful. But I've developed a nagging IT band problem in my knee that sees to be nagging at my mind as well.


With longer intervals (8-1s), I've found the outside of my right knee tighting up to the point of pain. It's a dull but growning twist that has me wincing toward the end of runs. The solution? Assault my quad with Stick massages, ice the knee, and take it easy for the next two weeks. Cardio-ly speaking I can do a 4 hour marathon. I can keep a 9:10 pace throughout. But my knee will be the determining factor when it comes time to prove that. I'm not latching all of my hopes onto my time. Mostly, I'm just excited to see Alaska in a way that few people ever have. There are only 5000 people in this race! But I want to do so pain-free. I'm hoping to convince myself that during this taper period, I can slow it down and just rest and bike. Most likely, I'll go for a 30 min run today followed by copious amounts of stretching, icing and massaging. I'll bike most of the week (save some gas money too) and see how next week shapes up. Nothing I can do now will really matter on race day. These next two weeks are meant to keep us sane - slow runs, short bursts of exercise and lots of sleep and race. Oh, and eating. I sure have that covered.



image courtesy of digitaltutors.com

The Benefits of Intervals

Short on time? Interval workouts may be just as effective as long, medium-intesity runs (ie. marathon training runs). According to this study, 25-30 minutes of working out using an interval setting can be just as beneficial cardio-vascularly as a medium 40-60 workout without intervals.

After six weeks, the researchers found that the intense sprint interval training improved the structure and function of arteries as much as traditional, longer endurance exercise.

Mark, over at Marks Daily Apple, is a huge proponent of short bursts of high intesity exercise. While I can't quite subscribe to staying away from what he deems "chronic cardio," I do believe that interval training is essential not only to developing a high lactic threshold, but also jumpstarting HGH production in your body.

Post run bread stick or fish stick?

I’d choose neither, but this article by New York Times’ Gina Kolata takes on the facts and fictions of post-workout carbohydrate and protein replenishment. The elite athletes/doctors (talk about overachievers) say that after a long endurance workout, they choose real food over the energy bars and drinks. When you break down the biomechanics of the post-exercise recovery, studies are vague on what your body actually needs.

They article states that only high-level endurance athletes (those who workout twice a day … the professionals) will benefit from specific, high protein and high carb meals in bar form. The rest of us just need real food. A bagel, some eggs, some meat.



Sure, I get that. But here’s the thing. Some of those laboratory-hatched energy bars actually taste good! Since I am not a high-level endurance athlete, I’m not wholly concerned about being 100% prepared for my next run. I think about it, of course, but my paycheck is not riding on it. So at the end of a 3 or 4 hour run, I might forgo the bagel for a Carrot Cake Clif bar or a Chocolate Cherry Lara Bar. Why? Not because I am banking on it allowing me to push through mile repeats the next day. I’m eating it because, like or not, I want a reward for going 18 miles on a Sunday morning. It tastes good!

Flickr photo by larkspurlazuli

All downhill until Race Day

Sunday marked the exit point for peak training. A second 20-miler for the moose crew while the Rock and Rollers were running their 26.2 down in San Diego. Only 6-7 of us were there for the long run along Ocean Park Boulevard and San Vicente, but with cooler weather and less of a parade of TNTers along the way, the run was manageable.

I ran with Kelly and Pete, and since he's got some knee issues that have kept him pool-bound this season, we took it easy. We did 3-1 intervals the entire way, and I have to admit that I loved them, very much! It is much easier to maintain a pace when you have a finite amount of time you know you have to run. We shuffled along the route, averaging an 11min/mile with the walks. We finished just under 4 hours, and I felt wonderful. It was as if I hadn't run 20 at all. Sure, the toes were a bit sore, and my legs felt the pressure of the jog. But it was quite a pleasant run, and a reassurance that we are ready for race day.

And since Mom and Dad are in town visiting, I had a bunch of muffins waiting for me at the end of the run. I don't think I have ever downed two muffins so fast (one was bran and one was...I can't remember, it was just delicious!)

Yesterday's 45 min maintenance run (5miles) left me a bit tired. I am looking forward to an easy run tonight with my friend Amie (followed by sushi dinner!) and then a nice 5 miler on Thursday. On Saturday I will again run with my mom around Toluca Lake. Sunday is a 12 miler, and then its two weeks til Alaska!

A Picture's Worth a Thousand Miles

From Sunday's practice, the last one of the season for the San Deigo Rock and Rollers....

80's Workout


Olympian and Jazzercise


Gladiator


More 80's inspired attire


Raggedy Ann and ... Afro Marvin


Big Baby


Best. Costume. Ever.
Juno and Paulie Bleeker



Second Place: Jack in the Box


Elvis


The Team

Playing Catch Up

The week caught up with me quicker than expected. It's almost Friday again. So I need to backtrack a bit. Sunday's 20 mile run was great for me. Legs felt fresh through 18 miles, then things started to go down hill. Not having run any more than 20 in a couple of months, I didn't feel quite as confident planning for the run - what to eat, how much to rest, etc. So I went as it as I would a race, and it worked out.

The key was eletrolyte tabs. The little pills are lifesavers (no, not the fruity kind) that keep my salt and potassium in balance. It was close to 90 degrees when we finished the run, and I was caked in salt. I could have taken a couple more. All in all, I felt I could have done 26 that day and been fine.

This week had ramped down a bit because of the taper. I took the whole of Monday off -- not even biking -- which was a little weird, but beneficial. Tuesday as a 6 miler in the morning, and yesterday was a lift day (also in the morning). My neighbors below me may or may not think I am crazy for doing jumping jacks as 6am, but no matter. Today, Thursday, is a bigger workout day. I've biked to work (5m) and have a run (6m) after work before biking home (5-6miles depending on the route). Tomorrow I will lift again, Saturday is a run 8 bike 20, and Sunday is a 12 miler followed by a bike. We'll ramp up for one more 20 miler next Sunday before the three-week taper to the race.

Thankfully no injuries or otherwise to report. Just cruising along through this intense stretch of workouts.

In Defense of Peaking

.... It's 103 degrees out the in valley today. I slogged through a 10K workout and a quick 10-miler on the bike. All at noon (spent the not-much-cooler morning at Culver City High to help with TNT fall kickoff season).

It's been a long week of biking, running, eating and working. And my Tigger puzzle is coming along well. With all of the exercising surrounding peak week(s), I've been sleeping soundly. I love all the movement, the achievement of pre- or post-job 6 milers. I am still liking my weigh training 2 times a week. And the weekends of long runs are like a nice detox from the office environment.

That all said ... tomorrow is a 20-mile workout. 7am. The first of two over the next two Sundays. I'm enjoying my dinner tonight because it's what's moving my legs tomorrow. Salad, Sushi, Shrimp and some fruit. And a bowl of cereal for dessert.

By noon tomorrow I might be cursing the peak mileage, but for the next 13 hours, I love the idea of it!

Simple Things

A new job at work has left my blog a little parched for words. The job isn't busy yet, but the adjustments to my daily schedule, and all of the learning that goes into the new position, have left me little time and energy to write. But now I'm back, and have quite a weekend workout under my belt.

Saturday - 6 miles of running and 16 miles of biking
Sunday - 16 miles of running and 14 miles of biking

All and all, a busy week of +30 running miles and +40 biking miles. I'm defintely tired, but happy that I am sticking to the peak training routine.

On Sunday, the San Diego Rock and Rollers ran their 20 miles, while us Alaskans did 16. Coach Kevin said something memorable that stuck with me through the run:

"Keep moving, and the miles will come"

It's a simple philosophy to espouse, but one that is much harder to practice. Patience and the relinquishing of control. Just keep moving, and things will happen. Just be patient and you will get there. It's the epitome of marathon training, and it's a lesson that should be applied to the rest of life. Give the competitive, Darwinistic drive a rest. Just do what you do and let the rest take care of itself.

During the run, I was concerned less with time than with my effort. I made sure to keep a comfortable pace and relaxed form. That attention to my patience, combine with 60 degree, overcast weather, led to a wonderful run.

I'm exhausted today, but know we have two more full weeks of peak training - 20 miles next Sunday, followed by a brief 12, then back to 20 for the top of the training mountain. Weekday runs are 60 minutes x 2, plus a track workout. I've got 2 days of lifting to complete, and am attempting some pre- and post- workday biking. Part of me looks forward to the taper weeks at the beginning of June. But the other part of me loves the excuse to be active.

It will be quite a task scheduling my time over the next two weeks, but at least at the end of the day I will sleep soundly.