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The Flying Pig: Training Blog Complex

Well the Race is over and things went well but before I put everything together in a Race report I plan on consolidating my training Blog. Here goes. Well here goes.

  1. The Flying Pig: Week 1
    What a weird start. I had this awful run in the cold on sunday with the temperatures getting to about -10F with the wind. I 4.5 miles out and had to turn around because my mid section was getting way too cold. This Core warms with working out is bull. Either way, the week progressed better with the realization that I needed to start my training. I am 15 weeks out from the Flying Pig Marathon on 4 May and I needed to start. I figured this out on Monday. Plan in place I just started. Oh well. Bad and good things happened this week. I lost one of my lights on Tuesday. It was the purple one. That was the bad thing.
    The good things is I found it on Thursday. Two days later it was still flashing with a light covering of snow on the Track at Bedford H.S. I was elated.
    On another note I tried to sign up for the Goofy Challenge 2009 this week. I seemed to have not been successful. Oh well.
    The milage was fantastic and I feel real good. Another things is that I forgot to take advil twice this week and it was okay. I cannot remember a time in either of my running careers that I was able to funciton without advil. As a matter of fact I was dropping so many in high school that I was actually addicted to them and didn’t know about my shin splints till I ran out one day. That is another story. Till next week.
  2. The Flying Pig: Week 2
    A weird week. Everything started out just fine. I had a great 10 mile run on Sunday and a good 10K tempo like run on Tuesday.
    I had to be downtown on Tuesday night and decided I would jog around Cleveland a little and to the Mariot for some Tackle the Tower training. The building is 25 floors and is perfect for training. I went up twice and it was tough. The air is real dry in that stairwell. I left the Mariot and jog a little more back to my car. That is when I realized my calves and thighs were on fire. All of those steps had really done some damage. I was sore the rest of the week and am still have some after pains.
    As usual most of the pains only occur during walking and not running. Another 10 miles over Thursday and Saturday rounded out a nice 29.9mile week. The Saturday Triathlon was helpful in working out some of the kinks. A good kick boxing work out during the aquasocial hour.
    Another help was the ice bath I took on Thursday night. I feel bad about cursing that much late at night with Rachael across the hall asleep but she is almost unwakable. It did not help that I was reading about Dean Karazes’ South Pole Marathon while in the tub. Reading about cold while in a cold bath is just not the right choice. Next week the mileage should increase a bit. All is well and I cannot wait for race season to begin.

  3. The Flying Pig: Week 3
    Totally awesome. The race season has started and I am pumped. From the end. The Tackle the Tower race was on saturday. It was fantastic, 37 flights of stairs in 6:30 something. I shaved over a minute off of last years time.
    The best part was a 4 mile run afterwards. Dave and I jogged around the city for awhile. We followed the end of the Cleveland marathon course and then the first mile of course. It was a bunch of fun.
    The rest of the week was great. I had a fantastic 16 mile run where I ran into (not literally) another runner where we discused hydration and training goals. (See my Post on it.) The run was fantastic and a real boost. The week brought on two 10k’s for training. Tuesday was mostly recovery and felt good. Another run around bedford. I like it though.
    Thursday’s 10k was another story. I think my legs were recovered from the stair training and they just kept turning. The training schedule called for a tempo run of 3 miles. Well, I stomped out 6.2 mile tempo run and it was fantastic. I never felt better after such a huge effort. Base training has really helped this winter. Next week is the first 5k of the year. Lets hope for a great speed workout. Toodles.

  4. The Flying Pig: Week 4
    I only thought I was fast. As usual I took a 16 mile run last Sunday when my training program called for 14. I really need to find a 14 mile route. I even thought about it when I hit the 7 mile point on my 16 mile route that I should turn around and do it right. But there are three ways to do things: the right way, wrong way and the Max Power way. I know what you are thinking: “Isn’t that the wrong way.” Yes but faster!!
    The 16 was great with a temp of around 10 with wind chills much below 0. I ran through these little snow tornadoes that effectively froze my face mask and my beard. Luckily my eyelashes stayed separate from each other. It was slow going but fantastic.
    Tuesday’s run was mostly recovery in some decent weather. I decided to mix in some swimming. It was a good cool down and got me arms working. Thursday was a great tempo 6 miler but my eyes dried out real bad. It was weird because it has never happened before. More swimming made things real nice.
    Saturday marked the beginning of the race season where I kicked it off with a bang. I hit the Chili Bowl Classic 5k with a 23:46 which is a PR. I wasn’t expecting it but it happened and I have to live with it. What a great race. I wish I could have run the last mile a little faster but that is what it is. This type of speed work is just what I need. The next week is a mini-taper to get ready for the 30k. TTFN.

  5. February 25th, 2008 at 16 The Flying Pig: Week 5
    Finally, I have run my 16 mile run when I was supposed to. It felt real good a 2:36 in mild weather. My athletic supporters even came out and gave me some much needed water around the half way point. That would have been the high point of the week.
    Afterwards my feet and knees were in some bad shape. Also, a purely psychological ankle pain came up on Wednesday morning. Either way, I fought through the onset of a flu and logged some quality low intensity miles over the week. One more week till the Catch A Leprechaun. I cannot wait.
  6. The Flying Pig: Week 6
    I hate being sick. I got a bug that damn near stopped me in my tracks. I got to thank Rachael for waking up early on Sunday. I was just about to get dressed for a good 12 mile run when she woke up and distracted me. We proceeded to watch a movie and I skipped my long run. I think I may have really hurt myself if I had gone out that day.
    I did get out on Tuesday. I got up real early and put a good 15k down. I was soaked by the time I was done but it felt good. I was still sick but it was worth it.
    Thursdays run was just a short 5k but I put some stomp into it and made it count as well as the 5k I put in this morning.
    I am over that bug and will be ready for the 30k on Sunday. Then I can get back into my training. This Mini-taper has been a disaster. Toodles.

  7. The Flying Pig: Week 7
    I am in the zone. I have had the best comeback from my two weeks of mini-taper and illness. I went to the Catch a Leprechaun 30k and busted a new PR by over 25 minutes. 2:42:34. I was just in a zone. I was worried about going out to fast but I just listened to my body and found a tempo that fit my expectations. Everything felt good and I only lost 4 minutes on the second half of the race. A real bad thing did happen. My shoes have had it. I realized this at about mile 11 or 12. They still have a few more miles but I was forced to invest in new footware this saturday. Its alright.
    Tuesday was I nice 4 mile recovery at a moderate pace. Some tweeks but it is what should be expected after the stomp I put out just two days before.
    Thursday was back to form with a great 10k at Tempo pace. It was getting a little slippery at point but all was good.
    Saturday was another story. A blizzard has smacked NEO and has all but shut down everything. Even the 24hour Walmart which just opend closed its doors. But I went out there and ran my absolutely slowest 5k at 37 minutes. Thats right a 12 minute mile. It is okay I was trudging through a foot of snow. White out conditions 10 mile an hour winds with gusts and my beard, mustache and eye lashes were freezing. It was fanstastic.
    To top it off I got two strength workouts with my snow blower on saturday. It is awesome.
    On to the footware. I picked up some new Brooks Trance’s to replace my Pearl Izumi’s I will strart breaking them in next week. The Pearls were good to me. I wish I had more time with them. Well, It is off to prepare for my 20 miler on Sunday. Wish me luck.

  8. The Flying Pig: Week 8
    Forget the Zone. I am a Kenny Logins song. Highway to the Danger Zone. I am flying and I think I like it. Ok how about this. “I feel the need, the need for speed”
    Well things did not start of real fast. I had my first 20 miler of my training. It was tough but still a great work out. It was the last run for my Pearl Izumi’s. Good by old friend.
    Then came the break in for the Brooks. Every new pair has it issues at first. These seem to be coming along just fine. We had a couple of miles this week then came the races. St. Malachis was this weekend and I put a stomp on. Two more PR’s for 2008 with a 13:2? 2 mile and a sub 40minute 5 mile. I felt great today.
    My other runs were fine but being a break in period just after a 20 mile run on top of some long hours at work and the like made for shorter than usual runs. Either way it has been yet another fantastic run and a good time. I cannot wait for next week.

  9. The Flying Pig: Week 9
    A week of discovery. I ran my first long run with my new shoes. All was okay till about mile 14 when my feet really started to hurt. As I was working on it during my run I realized that my legs were getting really fatigued. I finished up the run and got a good stretch and headed home. When I got home I could barely walk. My feet were in real trouble and my legs were not far behind. I decided to try something.
    On Tuesday I took the inserts out of my shoes and put the manufactures inserts in. I hadn’t felt better in days. My legs seemed to heel themselves. Another 10k down. I put on an uneventful 10k on Thursday and another 4 miles on Saturday. In all 32 miles. Not much but enough.
    I need this snow to go away so I can get some track work in. I miss ladder intervals. I know what you are thinking. I am sick and should be committed but it is nice to put some real all out effort at different distances. Also, I will be finally getting some more focused strength training in the next few weeks. Till next week Hugs and Kisses.

  10. The Flying Pig: Week 10
    I’m late I know. This week was rather uneventful. A good 12 mile run on Sunday was followed up by a short 5k on Tuesday. I really need to wake up earlier. My shoes are holding up real nice. They are starting to get dirty and that pains me. Either way.
    The best part is that it is Spring and we all know what that means. Another heavy snow in the coming weeks!! And… the weather is getting better. So good that the snow melted off of the track. I took advantage of this and did 1600 intervals. 4 of them with some jogging in between. I haven’t felt this good in a long time. The track was just speed. I have never run that much on a track by myself but it was fantastic. Either way. Another 5k on Saturday and the week of recovery was ended on 25.1 miles. A big week awaits and I am ready.
    Remember, see you next week: Same Bat Time, Same Bat Channel.

  11. The Flying Pig: Week 11
    Oh wow. What a week. I got to see my friend and Saturday Morning Task Master Josiecomplete her first race. Way to go. I then decided to run my 20 mile run from that Bridges To Recovery down to the Tow Path. What a great idea except for the head wind for the 15 miles. I kind of hurt myself but it was worth it. I love running from one place out of the way back home or at least to the familiar. Things did not stop there. Space started actual training for her running. And I am the trainer. Scary isn’t it. She ran on the track for about two miles with interval runs interspersed. It was cool.
    I kind of hurt my heel on the 20 miler so I took it easy on Tuesday with a 10k. Really I took it easy. I just let everything loose and didn’t worry about speed. I thought it was a bad run and I was still faster than the pace I had intended. My percieved effort to pace calibration is being thrown off.
    On Wednesday, I had Jen do some 20m wind sprints with some form exercises. Coaching rules.
    Thursday was another story. 7 mile Tempo. Well it was supposed to be 5 Tempo with a mile warm and cool. Well I warmed up but after a mile I poured on the jets and let it loose. It felt real good to jsut push and pust and keep pushing for a long time. Things are clicking and I haven’t felt better about it.
    Saturday was the Jog into Spring 5k and 1 mile fun run. More on that later. When I talk about pushing I did nothing but stomp for 3.1 miles in 22:57. This was also Jen’s first Race. Even more on that later.
    All in all I had a fantastic week with a 20 miler and some great speed work that totaled up to 37.24miles. It only gets better with time. Stay tuned for Scenes from the Next: ….

  12. The Flying Pig: Weeks 12 & 13
    I know I have been slacking. I totally missed last weeks update. Actually I think I am doing pretty well since I wasn’t sure I was going to keep up with this. Well, last week was yet another in the list of long runs. I had put on a great 16 mile run but was still feeling the effects of the 30 miler in the previous week. I had hurt my heel and it was still bothering me. Things workd themselves out after about an hour but it is still there and I know it will make me pay later. The best part is that I am not really pushing but my pace is still real fast compare to the past. I am glad.
    Another easy 10 on tuesday kept the tradition going and a 10k tempo run at 8:23/mile got me ready for the race weekend. I stomped out a 22:25 5k and got third in division at Run For Your Life. It was great.
    Now comes the bad. I was ready and willing and on my way. I had my last 20 miler ahead of me and I started off. Things were feeling pretty good. I was a little tight from the previous weeks and of course this is the begining of Taper. I got toa turnaround point at 5 miles out and my foot was really not feelling right. I stretched a little and looked at the clock. This was going to be a long run. On the way back to the start point my foot was still feeling real bad. By the time I had gotten back to my car I was not quite in pain but my entire stride was more of running limp. My arch was all tight and not stretching with the impact. I thought about it for a second and a big part of me said run through it. The smart part of me said cut it short you have enough training in and let the foot heal. To hell with the smart part I must run on. Body do battle with brain. Brain wins. I cut my run at 10 miles and went home for some strecthing and lunch. Lunch was good. Stretching was not as good.
    I put the usual 10k in on Tuesday. The foot was in much better shape. I am glad I heel fast. Due to some travel I had to make my next run on Wednesday. 4 x 1600 at race pace with 800m inbetween. I loved it. Track work is so much fun. I had a good lay off over Thursday and Friday and because I had a race on Sunday I put a great 12 mile run in on Saturday. It felt fanstastic. I was also the first good run in shorts for the season. I almost overheated. What a blast. Either way I am in taper now and it is starting to get on me. Two weeks of training, 31.5 and 36.1 miles. Another couple of weeks till it come to a head.
    You won’t believe who gets voted off next….

  13. The Flying Pig: Week 14
    Well this was it. I have finalized my training and we are in that uncertain mode where I am unsure that I have done enough.
    On Sunday I had the Bedford 5 mile Run and Pancake breakfast. What a great race. I got a little over heated but things went real well. As usual I went out too fast and slowed it down to a steadier pace. See the Race report. It was weird not putting in a long run on Sunday but that was okay.
    On Tuesday I put in a an easy 5k. There are some kinks and this run help to work them out. I really took my time with the stretching and kept things easy.
    Thursday was a great 10k tempo run. I felt real good and most of that Taper apprehension was gone. No real pains and the legs were real loose.
    Saturday could have turned into my biggest mistake of my training. I ran the Cleveland 10 miler. This is not the best move just a week before the Marathon but I have loved this event the past two years. I could not imagine missing it this year. Things went well and I set another PR. More on that in the Race report. All in all a great week at 24.27 miles.
    I rounded off the training on Sunday with a 3 mile shake down. I most likely will be swimming through the next week to give my legs a break but keep the blood pumping.
    Less than a week. I feel ready but I am unsure about everything. Check back before the race I may have more. Either way wish me luck. May 4th will be a blast.


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