Ernesto's group (4th season) - Closed (Page 157)

Hey everybody. Sorry I've been MIA so far this month.  Between work, illnesses and kid activities I haven't had much time to update logs and such.  I am trying to get caught up on reading past pages in the forum so I know whats going on here with all the new avatars.  Happy to say that I like the changes.

For those of you who may be wondering, the marathon yesterday was an absolute learning experience for me. While not my first race at this distance, I think that I probably learned more about running in this race than any of my previous marathons. 

I went into this race with the objective of using it as a measuring stick of my fitness level in getting ready for a double in about 4 months, so a PR was never in the cards for this race.  In the weeks leading up to the race I was sort of forced to do something that I have never really done in the past before a long race....taper!  I had been building up back to back longish runs to make up for the fact that I was not finding the time to do 3-3.5 hour training runs and things were coming together nicely. I was feeling no pain anywhere and times were improving. Then my workload increased just before my wife got sick with the flu and I was forced to take care of her as well as take on the added kid activities that she usually handled. Therefore, my running time was severely curtailed. I chalked up the "lost" training time to tapering down and allowing my body to fully rest before the race.

Sunday morning things felt great!  I really felt good and was ready for a great day.  The weather couldn't have been better and the crowd at the start got everyone fired up. When the gun went off, so did everyone else. There were approximately 11000 half marathoners running along side the roughly 4000 marathoners going at a pretty good clip. When I looked down at my watch we were going sub 8 min miles, my goal pace was supposed to be about 8:40- 8:50 as this was only a fitness test.  I slowed myself down and got into a great rhythm.  A couple more miles go by and I check my pace again....8:03.  Crap!  slow down again.  A few more miles in and once again 8:00 I think to myself, well maybe this is just where I'm going to race today...Maybe this is really how well the training has progressed.  Heart rate is staying very steady and is not terribly high (155), so screw the plan! Lets go for it! I ran like that until about mile 15 where the half marathoners were off the course and the marathoners were pretty spread out.  I settled into a more reasonable 8:40 pace until mile 20.  That's when bad things started to happen.  I started cramping in my hips and started getting getting nauseous if I tried to drink.  By mile 21, I was reduced to a walk for about half a mile then I managed a weak run at about 9:30 pace.  By mile 24 my back was cramping along with my shoulders and hips and I had to walk again for almost a mile.  The last mile was agony but I did "run" across the finish line at about a 10:30 pace, just under my overall goal time of 4 hours.

So, what did I learn?

  1. Make a plan and STICK TO IT!  How many times have we all heard that? I think it finally sunk in this time. No matter how good you feel at the beginning of the race, there is a price to pay for spending too much energy too early.

  2. Don't skimp on the training.  I have never been successful when I do a big taper before a race, tri, run or swim. Not sure why I thought this time would be any different.

  3. I need to spend A LOT more time on the road before February.

  4. Don't follow the crowd.  They aren't following your goals. They aren't running your race.

Hope everyone gets everything they want out of their training this week.

Great 12.5km run last night and then 40min swim this morning.

Andy S 7/B 12/R 10 Rest 4 Total 29 36:56:10
Ernesto S 5/B 10/R 9 Rest 2 Total 24 29:29:54
Mitch S 3 / B 10 / R 9 Rest 4 total 22 16:32:56
Markz S 5/B 7/R 8 Rest 3 Total 20 20:03:00
Matthews S 9/B 4/R 8 Rest 3 Total 21 20:24:05
Jim S 3/B 7/ R 10 Rest 2 total 20 14:21:38
Gabe S 2/B 0/ R 14 Rest 6 total 16 17:55:08
JoeP S/0/B 1/R17 Rest 4 Total 17 19:13:21
Samy S 5/B 6/R 7 rest 5 total 18 17:18:36
Jackie S 0/B 1/R 10 Rest 10 Total 11 17:58:01
Chris S 0/B 0/R 7 Rest 8 total 7 7:35:39
Barry S 0/B 1/R 6/ Rest 7 Total 7 10:05:11

Scott, thanks for sharing your honest feedback from the race and congratulations on completing the marathon under 4 hrs, despite of the pain you endured.  I totally agree now on the importance of sticking to your plan, based on your experience and also past experience running my first marathon (Chicago) a year ago and suffering at the end for blowing up my plan from the beginning. 

Today a 45 min run w/ 32 min at MP and 8 intervals

Andy S 7/B 12/R 10 Rest 4 Total 29 36:56:10
Ernesto S 5/B 10/R 9 Rest 2 Total 24 29:29:54
Mitch S 3 / B 10 / R 9 Rest 4 total 22 16:32:56
Markz S 5/B 7/R 8 Rest 3 Total 20 20:03:00
Matthews S 9/B 4/R 8 Rest 3 Total 21 20:24:05
Jim S 3/B 7/ R 10 Rest 2 total 20 14:21:38
Gabe S 2/B 0/ R 15 Rest 6 total 17 18:40:08
JoeP S/0/B 1/R17 Rest 4 Total 17 19:13:21
Samy S 5/B 6/R 7 rest 5 total 18 17:18:36
Jackie S 0/B 1/R 10 Rest 10 Total 11 17:58:01
Chris S 0/B 0/R 7 Rest 8 total 7 7:35:39
Barry S 0/B 1/R 6/ Rest 7 Total 7 10:05:11

Chris and Jackie - looking to buy the CEP calf sleeves due to your feedback.

Planning to use them mostly for recovery, although might try them also in my long runs. The problem I have is that I fall in between sizes (my calves measure just under 15.5"). The other issue is that on the CEP website they suggest to wear them "only  be worn during activity to prevent swelling in the feet." Funny enough, most on-line reviews I see mention their use during recovery as well, so go figure.

Do you wear them for recovery too? I might be leaning to the bigger size, just because I might use then more during recovery, so don' want them overly tight, but kind of going back and forth regarding sizing. After all, if they are too loose, they won't work.

Rode easy at the lake today, alternating cadence and muscle tension X3. Never above 130BPM, I don't have too much intensity in the upcoming days.

Andy S 7/B 12/R 10 Rest 4 Total 29 36:56:10
Ernesto S 5/B 11/R 9 Rest 2 Total 25 30:29:55
Mitch S 3 / B 10 / R 9 Rest 4 total 22 16:32:56
Markz S 5/B 7/R 8 Rest 3 Total 20 20:03:00
Matthews S 9/B 4/R 8 Rest 3 Total 21 20:24:05
Jim S 3/B 7/ R 10 Rest 2 total 20 14:21:38
Gabe S 2/B 0/ R 15 Rest 6 total 17 18:40:08
JoeP S/0/B 1/R17 Rest 4 Total 17 19:13:21
Samy S 5/B 6/R 7 rest 5 total 18 17:18:36
Jackie S 0/B 1/R 10 Rest 10 Total 11 17:58:01
Chris S 0/B 0/R 7 Rest 8 total 7 7:35:39
Barry S 0/B 1/R 6/ Rest 7 Total 7 10:05:11

Scott , thanks for the lessons on the marathon.

Samy, congratulations on that 6 mile run under  10 min miles.  Patience pays off.  I wear my CEP sleeves for running and recovery.   Sometimes I sleep in them.   I also have Zoot compression socks that I wear for both.

Andy S 7/B 12/R 10 Rest 4 Total 29 36:56:10
Ernesto S 5/B 11/R 9 Rest 2 Total 25 30:29:55
Mitch S 3 / B 10 / R 9 Rest 4 total 22 16:32:56
Markz S 5/B 7/R 8 Rest 3 Total 20 20:03:00
Matthews S 9/B 4/R 8 Rest 3 Total 21 20:24:05
Jim S 3/B 7/ R 10 Rest 2 total 20 14:21:38
Gabe S 2/B 0/ R 15 Rest 6 total 17 18:40:08
JoeP S/0/B 1/R17 Rest 4 Total 17 19:13:21
Samy S 5/B 6/R 7 rest 5 total 18 17:18:36
Jackie S 0/B 1/R 11 Rest 10 Total 12 19:29:56
Chris S 0/B 0/R 7 Rest 8 total 7 7:35:39
Barry S 0/B 1/R 6/ Rest 7 Total 7 10:05:11

@Scott - Congrats on the marathon!

3 mile run this evening

Andy S 7/B 12/R 10 Rest 4 Total 29 36:56:10
Ernesto S 5/B 11/R 9 Rest 2 Total 25 30:29:55
Mitch S 3 / B 10 / R 9 Rest 4 total 22 16:32:56
Markz S 5/B 7/R 8 Rest 3 Total 20 20:03:00
Matthews S 9/B 4/R 8 Rest 3 Total 21 20:24:05
Jim S 3/B 7/ R 10 Rest 2 total 20 14:21:38
Gabe S 2/B 0/ R 15 Rest 6 total 17 18:40:08
JoeP S/0/B 1/R17 Rest 4 Total 17 19:13:21
Samy S 5/B 6/R 7 rest 5 total 18 17:18:36
Jackie S 0/B 1/R 11 Rest 10 Total 12 19:29:56
Chris S 0/B 0/R 7 Rest 8 total 7 7:35:39
Barry S 0/B 1/R 7/ Rest 14 Total 8 10:41:48

Short run with 1 min effort and 2 recovery jog intervals.Wwith warmup and cooldown it ammounted to 40 min. Did 8 of those.

Andy S 7/B 12/R 10 Rest 4 Total 29 36:56:10
Ernesto S 5/B 11/R 9 Rest 2 Total 25 30:29:55
Mitch S 3 / B 10 / R 9 Rest 4 total 22 16:32:56
Markz S 5/B 7/R 9 Rest 3 Total 21 20:43:00
Matthews S 9/B 4/R 8 Rest 3 Total 21 20:24:05
Jim S 3/B 7/ R 10 Rest 2 total 20 14:21:38
Gabe S 2/B 0/ R 15 Rest 6 total 17 18:40:08
JoeP S/0/B 1/R17 Rest 4 Total 17 19:13:21
Samy S 5/B 6/R 7 rest 5 total 18 17:18:36
Jackie S 0/B 1/R 11 Rest 10 Total 12 19:29:56
Chris S 0/B 0/R 7 Rest 8 total 7 7:35:39
Barry S 0/B 1/R 7/ Rest 14 Total 8 10:41:48 

8M run at MAF -1. Legs feel totally sluggish and heavy despite the rest day on Monday.  The good part is that while the wheels were weak the engine felt strong. Ran solid negative splits and held 8:11 pace at sub MAF.

Andy S 7/B 12/R 10 Rest 4 Total 29 36:56:10
Ernesto S 5/B 11/R 9 Rest 2 Total 25 30:29:55
Mitch S 3 / B 10 / R 9 Rest 4 total 22 16:32:56
Markz S 5/B 7/R 9 Rest 3 Total 21 20:43:00
Matthews S 9/B 4/R 8 Rest 3 Total 21 20:24:05
Jim S 3/B 7/ R 10 Rest 2 total 20 14:21:38
Gabe S 2/B 0/ R 15 Rest 6 total 17 18:40:08
JoeP S/0/B 1/R18 Rest 5 Total 19 20:19:21
Samy S 5/B 6/R 7 rest 5 total 18 17:18:36
Jackie S 0/B 1/R 11 Rest 10 Total 12 19:29:56
Chris S 0/B 0/R 7 Rest 8 total 7 7:35:39
Barry S 0/B 1/R 7/ Rest 14 Total 8 10:41:48 

Scott - Congrats on the marathon.  I've learned those lessons as well.  Always race your race.

This morning 60' on the drainer doing 1 leg isolation drills.  Who knew they could be so tough.  Really need to work on a more uniform pedal stroke.  After dropping my daughter off at high school I did a 3 mile easy run.

Andy S 7/B 12/R 10 Rest 4 Total 29 36:56:10
Ernesto S 5/B 11/R 9 Rest 2 Total 25 30:29:55
Mitch S 3 / B 11 / R 10 Rest 4 total 24 18:04:07
Markz S 5/B 7/R 9 Rest 3 Total 21 20:43:00
Matthews S 9/B 4/R 8 Rest 3 Total 21 20:24:05
Jim S 3/B 7/ R 10 Rest 2 total 20 14:21:38
Gabe S 2/B 0/ R 15 Rest 6 total 17 18:40:08
JoeP S/0/B 1/R18 Rest 5 Total 19 20:19:21
Samy S 5/B 6/R 7 rest 5 total 18 17:18:36
Jackie S 0/B 1/R 11 Rest 10 Total 12 19:29:56
Chris S 0/B 0/R 7 Rest 8 total 7 7:35:39
Barry S 0/B 1/R 7/ Rest 14 Total 8 10:41:48 

I had planned to run with the pace group, but the wave start got messed up and our pacer was stopped and held up for about 5 minutes and I did not see her again until about mile 21. By then it was too late to undo the damage done. Hind sight says the smart thing would have been to stop and wait for the pacer, but by the time I realized what had happened I was almost a mile into the race. Another lesson learned about sticking to a plan.

I was talking with a co-worker who ran the same marathon on Sunday.  Her boyfriend was running with the 3:30 pace group.  All of a sudden around mile 11 hthe pace leader says he really needs to use the bathroom and that he'll be right back.  he sprints off the course never to be seen again.

In terms of compression sleeves, I use the 2XU for recovery during my long runs or in long plane flights and they seem to work fine.  Based on the feedback here I just ordered a pair of CEP sleeves to give them a try.

Today a 1 hr run shooting for negative splits per mile

Andy S 7/B 12/R 10 Rest 4 Total 29 36:56:10 
Ernesto S 5/B 11/R 9 Rest 2 Total 25 30:29:55 
Mitch S 3 / B 11 / R 10 Rest 4 total 24 18:04:07 
Markz S 5/B 7/R 9 Rest 3 Total 21 20:43:00 
Matthews S 9/B 4/R 8 Rest 3 Total 21 20:24:05 
Jim S 3/B 7/ R 10 Rest 2 total 20 14:21:38 
Gabe S 2/B 0/ R 16 Rest 6 total 18 19:38:18 
JoeP S/0/B 1/R18 Rest 5 Total 19 20:19:21 
Samy S 5/B 6/R 7 rest 5 total 18 17:18:36 
Jackie S 0/B 1/R 11 Rest 10 Total 12 19:29:56 
Chris S 0/B 0/R 8 Rest 14 total 8 8:13:47 
Barry S 0/B 1/R 7/ Rest 14 Total 8 10:41:48 

35 minutes on the treadmill for lunch.

Andy S 7/B 12/R 10 Rest 4 Total 29 36:56:10
Ernesto S 5/B 11/R 9 Rest 2 Total 25 30:29:55
Mitch S 3 / B 11 / R 10 Rest 4 total 24 18:04:07
Markz S 5/B 7/R 9 Rest 3 Total 21 20:43:00
Matthews S 9/B 4/R 8 Rest 3 Total 21 20:24:05
Jim S 3/B 7/ R 11 Rest 4 total 21 14:51:38
Gabe S 2/B 0/ R 16 Rest 6 total 18 19:38:18
JoeP S/0/B 1/R18 Rest 5 Total 19 20:19:21
Samy S 5/B 6/R 7 rest 5 total 18 17:18:36
Jackie S 0/B 1/R 11 Rest 10 Total 12 19:29:56
Chris S 0/B 0/R 8 Rest 14 total 8 8:13:47
Barry S 0/B 1/R 7/ Rest 14 Total 8 10:41:48

Big week for me, highest volume week of my training plan, taper starts next week.  2 hours on the trainer yesterday then this morning a 7 mile run, an hour on the trainer then 4000 in the pool this afternoon.  Also 30 minutes of shooting pucks last night, evaluating goalies at hockey tryouts, probably the same tonight.

Andy S 8/B 14/R 11 Rest 4 Total 33  42:08:05
Ernesto S 5/B 11/R 9 Rest 2 Total 25 30:29:55
Mitch S 3 / B 11 / R 10 Rest 4 total 24 18:04:07
Markz S 5/B 7/R 9 Rest 3 Total 21 20:43:00
Matthews S 9/B 4/R 8 Rest 3 Total 21 20:24:05
Jim S 3/B 7/ R 11 Rest 4 total 21 14:51:38
Gabe S 2/B 0/ R 16 Rest 6 total 18 19:38:18
JoeP S/0/B 1/R18 Rest 5 Total 19 20:19:21
Samy S 5/B 6/R 7 rest 5 total 18 17:18:36
Jackie S 0/B 1/R 11 Rest 10 Total 12 19:29:56
Chris S 0/B 0/R 8 Rest 14 total 8 8:13:47
Barry S 0/B 1/R 7/ Rest 14 Total 8 10:41:48

40km ride last night. Had my biggest fear come true. Rode over a snake. Was nearing home, had a tail wind behind me and was areo and trying to break a stravo record. Didn't even get to see it until it was under my front wheel. No chance to unclip and lift my legs. Not sure how I didn't fall after as  got such a scare.

Andy S 8/B 14/R 11 Rest 4 Total 33  42:08:05
Ernesto S 5/B 11/R 9 Rest 2 Total 25 30:29:55
Mitch S 3 / B 11 / R 10 Rest 4 total 24 18:04:07
Markz S 5/B 7/R 9 Rest 3 Total 21 20:43:00
Matthews S 9/B 5/R 8 Rest 3 Total 22 21:46:05
Jim S 3/B 7/ R 11 Rest 4 total 21 14:51:38
Gabe S 2/B 0/ R 16 Rest 6 total 18 19:38:18
JoeP S/0/B 1/R18 Rest 5 Total 19 20:19:21
Samy S 5/B 6/R 7 rest 5 total 18 17:18:36
Jackie S 0/B 1/R 11 Rest 10 Total 12 19:29:56
Chris S 0/B 0/R 8 Rest 14 total 8 8:13:47
Barry S 0/B 1/R 7/ Rest 14 Total 8 10:41:48

I ran over a snake this summer, but ours arn't poisonous and it was the size of a small twig.