Thursday, August 31, 2023

Chicago Marathon Training August 2023


Thursday August 31, 2023

14.5 hour 950 Mile Drive
2500 Step
Zero Day
Painful left knee overnight
Rough night sleep, mind in overdrive. 
Regrets seemed to be the dream theme.

630AM Recovery Day perhaps a 5-10K later.

Thu 5-10K
Fri 10K
Sat 20-30K
Sun 10K
Mon 10K
Tue - Eugene Drive

Tuesday August 29, 2023

One more day in Louisville. House deal almost put together. Offer submitted. Waiting for counteroffer... 

Planned Davidson Mesa Trail with a US36 Bikeway kicker. Actual 10K. Mind not clear enough to add on a hill work out. Louisville home, Verano repairs, Eugene move, Chicago logistics...

Even being an 'off' week effort still significant. 
Stryd Last Seven Days
411 RSS - 58.2 / day
48.35 Miles - 6.85 / day
7h 02m - 60 minutes / day. 

Monday August 28, 2023 Chicago Marathon T Minus 40 Days

Planned Davidson Mesa 10K Easy Mind clearing run.
Actual 10K 54m 50s 49RSS  229w 132bpm

Monitor Extensor tendonitis top of left foot.

Currently a 1 Need to use foot / ankle compression sleeve

0 – Pain Free

1 – Pain is very mild, barely noticeable. Most of the time you don’t think about it.

2 – Minor pain. Annoying and may have occasional stronger twinges.


Garmin Recovery 40 hours. Sleep good. Pain zero.

Stressors: Wood Bros 1PM meeting, Katelyn Car check engine light, upcoming drive to Madison, trip to Eugene.

Sunday August 27, 2023

Feeling remarkably AOK.

Davidson Mesa 10K 53m 25s 237W 141 bpm

Yesterday 20.11 miles
Time 2h 55m 
Avg Pace 8:42 / mi.
Marathon Pace 3h 48m
235w 142 bpm
Non Tapered, Travel, Trail, Altitude...
Pleased. 
Start was super congested. My error hanging back.
I feel I could have gone longer had I not raced miles 12-13.

Planned
Sun 6mi recovery 3 slow 3 slow to progressive
Mon 6 mi up tempo 3 slow 3 progressive
Tue Zero Day travel

Saturday August 26, 2023

Long Run / 'Race Day'. 
59 Degrees and cloudy. Perfect. 
Out and back 'big' hill at mile five and eleven.


Planned 240w 140 bpm
Actual 235w 142 bpm
Followed plan very well.
1-4 Easy.
5 Hill Steady with slow, short strides.
6-10 Progessive
11 Hill ...
12-13 Up Tempo to Finish
14+ Slow

Garmin
Sleep Good 7h 55m (didn't feel like it but ok)
Vo2 Max 53
Body Battery 97
Status Maintaining (is good)
Recovery Time 3h (close enough)
All systems go.

One cup of coffee, banana, yogurt.
Carry water and two E-Gels.
I'll practice walking the aid station to hydrate more efficiently.

Friday August 25, 2023

Body Battery 99 
Sleep 93 score 7h 19m
Vo2 Max 53!!!
Full recovered !?! (Rare. And I will take it).

Planned 5-10K Davison Mesa

Signed up for a 13.1mi trail race tomorrow. Out and back. Endurance Race Series Louisville.

Planned 240w / 140bpm.
Game time decision... add another 6mi out and back to extend long run.

Very exciting. Arapahoe Circle, Louisville CO likely our new home. 

Thursday August 24, 2023

Garmin
Sleep 6h 54m - first work up at 3:40AM
Sleep Score 87 - I'm still tired.
Body Battery 95
Recovery time down to 25! (after days of 72)

Training Status, Unproductive, which doesn't mean De-Productive or De-Training. Maintaining in Stryd.

Continue to monitor recovery hours. Work towards long run readiness on our return to Madison.

Planned 5K-10K on Davison Mesa Trail 5k Loop
Actual 5K Zero shade on trail. Opted not to push 1st day out at altitude. Can run again this evening.
 
Wednesday August 23, 2023

Planned Zero Day 14.5 Hour Drive to Colorado

Tuesday August 22, 2023

Planned 10-15M Conservancy Path Out and Back
Actual 12.94M Phone calls, texts and projects.

Stryd 12 Week Summary
Stress 4769 RSS / 397 per week
Distance 478.75 mi / 39.89 per week
Duration 76 hr / 6.33 per week

Wednesday Zero Day. Fourteen hour drive to Denver.

Forty Seven Days Out - 6.71 Weeks
Planning Metrics of Note ...

1 hour race at 100% 100
2 hour 1/2 Marathon at 95% 180
3 hour Marathon at 90% 224
1 hour Daily Run at 80% 49

My Critical Power (CP) = 281
Madison Mini 274W 97.5% 173RSS
90% = 253

Stryd Marathon Training Plan Peak / KW Actual-to-Date
Easy Runs 40 Minutes / 50-60
Long Run 3h0m / 2h58m
Week Volume 6h40m / 8h56m

Duration Taper 
3 weeks out 6h40m
2 weeks out 4h30m
1 week of 2h00m

Weekly Averages
Stress 246 RSS
    July 30 380
    Aug 6 389
    Aug 13 386
    Aug 20 391
Distance 31.56
    July 30 36.46
    Aug 6 53.06
    Aug 13 38.51
    Aug 20 55.39
Duration 4h52m
    July 30 5h51m
    Aug 6 8h28m
    Aug 13 5h28m
    Aug 20 8h56m

Monday August 21, 2023
Five more long run opportunities.
Thinking to use the PB paved trail to avoid circular off ramp option.
Conservancy Loops plus Out and Back.
August 27 12M < Actual 20 Miles Louisville Trail Run / Race 
September 3 15M 2
September 10 18M
September 17 21M
September 24 12M

Sunday August 20, 2023

Chris' toe injury may curtail pickleball which represents a mile of steps per hour, usually ranging from two to three. Stryd weekly miles 45, Garmin 55.

No calf pain indicating full stop training injury. Remain aware. CEP compression socks arrived. Will test next run. 

Planned 5-10K 5-10K recovery run based on feel. The goal is to set myself up for a long run. Then cross train Eugene pack and consolidate .

Actual 10M / 15K was using mantra 'a pace run, all day' but ran out of mental energy.

Garmin Unproductive. Stryd Maintenance. 55 mile week.

Monday 5-10K pack containers.
Tuesday 5-10K ship containers
Wednesday zero day drive to Denver
Thursday 5-10K

Brooks Ghost versus Launch Blog Levitate 'springy' backup.

Saturday August 19, 2023

Planned 20-30K long run slow Conservancy base miles. Be aware of aches, pains and calves.

Actual 15K 206W 124BPM. Just didn't have it. Need to work more rest & relaxation in to the routine. Pushing too hard in anticipation of the Denver and Eugene low mileage and and effort travel days.

E-Gel semi-fail with a good portion of the contents of one of the packets ending up in the pocket and hamstring sleeve.

Friday August 18, 2023

Managed Grade I calf strain: Mild discomfort, often minimal disability. Usually minimal or no limits to activity.

Planned 7AM 10-20K Easy Base Miles
Actual 10K Easy Base Miles
Thursday August 17, 2023 T-52 Days

Slow Conservancy 10K. Pain remains Grade 1.5 Continue to use extreme caution. Base mile training. I need to find more RSS without injury.

Grade I calf strain: Mild discomfort, often minimal disability. Usually minimal or no limits to activity.
Grade II calf strain: Moderate discomfort... 

Thursday PB, 10K
Friday PB, 10K
Saturday No PB, 15K-25K or
Sunday No PB 15K-25K

Mental health strain; UHaul, Denver, Eugene, Chicago.

Wednesday August 16, 2023
Lots going on Katelyn moving to Eugene Oregon (three day drive). Road trip to Denver (two fourteen hour drives).

Grade I or II left calf strain. Very similar to Boston injury. Danger Will Robinson Danger. 

Grade I calf strain: Mild discomfort, often minimal disability. Usually minimal or no limits to activity.

Grade II calf strain: Moderate discomfort with loss of strength and range of motion (ROM). Limited ability to perform activities such as running and jumping. May have swelling and bruising.

Grade III calf strain: Severe injury with severe pain and inability to walk. Common complaints of muscle spasms, swelling, and significant bruising. The muscle may be misshapen.

I'll need to be very careful and strategic moving forward with significant injury and unplanned downtime.

Tuesday August 15, 2023 
Chicago Marathon Minus Seven Weeks

Woke up with sore calves. To avoid a zero rainy yesterday, opted to get in treadmill. Four thirty minute sessions. Ten miles. When the sun came through afternoon I went on a conservancy run. Feeling good I pushed the watts to 230 as a new slow pace. I'll work to keep the fear of under training in check. Monitor the calf pain, stretching and compression.

Monday August 14, 2023

Currently raining. Forecast rain. Treadmill planned.
Four thirty minutes sessions. Eight miles. Very difficult.

Sun broke through 230PM 10K Conservancy. A good mental adjustment.

Sunday August 13, 2023
 
CM T-56 Days Goal Time 3:43 Age Graded 2:59

A very satisfying Madison Mini. Understandably tired. Zero body pain. A bit sluggish.

Fifty six days to Chicago. Travel, Waunakee and Madison Mini complete. Plan to patiently increase mileage (especially long runs) and intensity (mindfully). RSS Google Sheet has been very helpful managing stress, minimizing injury and maximizing productivity. 

Sunday RSS 30 (1) 5K Conservancy lap 
Monday RSS 60 (2)
Tuesday RSS 100 (4)
Wednesday RSS 60 (2)
Thursday RSS 60 (2)
Friday RSS 150 (5)

Saturday August 12, 2023

445 AM getting the mind right.

This morning went about all well as planned...
Awake 5AM. Limit coffee <=one cup. Greek yogurt and banana. Leave 545AM. Park Overture Lot. Walk to Start. Union upper floor bathroom as needed. 8:00-8:15 pace corral. Stretch. Madison Mini course Measured start. Find three / four count breathing. Use caution during the Capitol elevation gain between miles one and two. Rhythm miles three to five. Patient and steady pace during long elevation in arboretum ending mile 6. Enjoy the downhill to Monroe street. A couple slight increases miles 8 and 9. Rhythm during miles 10 - 12. Assertive though last elevation gain during mile 13 and accelerate to end. Goal time 1:45  

RSS 173 / 1:41:32 (7:45 mile) = 1.69  
274W / 158 BPM = 1.73
Age Graded 1:21:51 72.87% Regional Class
154 of 1419 Overall. 3 of 28 M60-64. Awarded a bottle opener!
Last three miles passed 19 runners, passed by 0 runners.

I did opt to go without the CEP knee and hamstring sleeves, utilizing only calf and arm sleeves. 

Friday August 11, 2023 Madison Mini T-1

How Bad Do I Want it? Matt Fitzgerald Page Notes ...

2 My willingness to suffer a bit for the sake of reaching and exceeding my goals
3 a will to try harder
6 how much am I willing to suffer
6 take a blind leap ... and discover a new possibility ... of a ... new level of effort 
7 be a tougher racer
9 endured long hours of training, lifestyle (discipline), and ... aches and pains
10 inhibitory control - the ability to stay focused on task related stimuli (the next runner) in the presence of distracting stimuli.

That's a lot of motivational thought in ten pages.

Further definition - Inhibitory control is a core executive function. It involves controlling our automatic urges (attention, behaviour, thoughts, and emotions) by pausing, then using attention and reasoning to respond appropriately. Inhibitory control involves our ability to think before we react.

Thursday August 10, 2023 Madison Mini T-2

Running and Being George Sheehan page 64 the "opportunity to encounter and deal with pain is one of the aspects that makes the running experience satisfactory".

Madison T-2 Continued taper 5K 
Reduced coffee intake. Looking to curtail after Mini in preparation for Chicago. Mindful of diet as a result of reduced training load and hydration.
Lake Street, Overture or Lot 34 parking.

150 pounds 52 VO2 Max 53 year old fitness age

Wednesday August 9, 2023
Madison T-3, Chicago T-60
Pickleball 5K and Conservancy 5K taper.
Stryd RSS is 2 or maintenance. Performance 5+.
98% of the work is done. 
100 days since May first. 89 workouts.
566.64 miles, 97 hours 13 minutes
6.2 miles, 1 hour 5 minutes per workout

I'm mindful of turning off data analysis until post Mini. Your Smartwatch May Be Impeding Long-Term Running Goals


Start E-Gel sips before race. One or two cups of water per aid station. Monitor stomach acceptance. Second E-Gel at mile six downhill as desired. 

Mindful diet, rest and hydration rest of week.

Ibuprofen and Voltaren overnight. No Pain.
85 Sleep Score 7h 2m Awake at 4:30 Not sure I feel rested.
 
Tuesday August 8, 2023

Noticeable overnight pain consistent with general workout stresses. Ibuprofen and Voltaren likely would have helped. Also sleep aid. Four days to Madison Mini. Monitor activities and recovery.  

Monday RSS 60 /55
Tuesday RSS 30 / 30
Wednesday RSS 30 / 27
Thursday RSS 30 / 51
Friday RSS 30
Saturday RSS 130 Madison Mini 

Monday August 7, 2023

My spin on Pre quotes 
*When I ask, ‘Why am I doing this?' I think gratitude that I can.
*It takes courage to continue in the face of fatigue.
*The most gratifying runs start smart, challenge, and end with extra effort. 
*I'm competing when my effort creates a difficult pace for challengers.

Sunday August 6, 2023

New Garmin 255 watch. Two hours pickleball followed by two hours of run. 12.54 miles, 1:58. 92 RSS / 138 BPM = 0.67 No significant left foot pain. 

I passed a man on a motorized wheelchair at Orchid Heights Park. I think how grateful I am to able bodied and of mind to be active. 

Saturday August 5, 2023

Surprisingly peaceful zero day. Pickleball yesterday. Relieved by zero foot pain. I will still monitor and use caution. Early detection, compression and rest have been satisfactorily addressing minor annoyances.

New Garmin 255 watch arriving today! Very exciting. 

Sheehan book 'poetry is placing perfect words in the perfect sequence'.

Friday August 4, 2023

Page 200 the older I get and the more I learn the less I know with certainty


Physical and mental challenges persist. Foot and watch leading indicators suggest limit to 5K today. No pain overnight. Madison Mini eight days away. Overnight 42% chance of showers low of 58 diminishing to 20% in the morning with afternoon highs of 81.

Friday 0K
Saturday 5K
Sunday 10K
Monday 15K
Tuesday 10K
Wednesday 10K
Thursday 5K
Friday 5K
Saturday 21K Madison Mini
500 AM wake up
    8oz coffee
    1 banana
    4oz Greek Yogurt
600AM Leave
645AM Corral
    1:45 pacers
    1 E-Gel
    8 oz water
700AM Start
Miles 1-3 Relax
Miles 4-10 Rhythm
Mile 7 E-Gel
Miles 11-13 Race

Self supported ultra runner... How you do anything is how you do everything.

"After running her body into the ground ... she almost gave up on her dream ... because of the pain."
Preparing for the ultra dirty has also helped ... in other aspects of ... life.  A dual goal of running the 100-mile ultra ... and ... signing up 100 new clients this year, and ... on pace to accomplish both.
“I don’t think that success (in business) would be happening with out the other goal,” Deeley said. It’s made it easier. How you do anything is how you do everything. If I’m intentional with how I do this, the I’m intentional with everything else because that becomes the norm.”
'Don't stop running'.
Thursday August 3, 2023

Micro-annoyance Thursday. Watch is definitely near end-of life. Battery and GPS issues. Corrupted Stryd data. New watch expected Saturday. Experiencing what I hope is Extensor tendonitis top of left foot. And Good practice of #2 bathroom break. 

Cut it short at 5K.

"Putting in the miles every day is one of my favorite parts of the process. Success should always be earned and never guaranteed," Eliud Kipchoge.

Back to the Ghost and noticed top of left foot pressure pain. I thought it may have been the new Launch yesterday. Apparently not. CEP ankle sleeve. Will monitor.  

Thursday Planned PB Progressive 15K. First 10K 220W, Last 5K 230, 240, 250. RSS 75 / Minutes 90 = 0.83

Z3 250-280W, Lactate Threshold 160BPM

Friday 15K Slow
Saturday 25K last "long" run before Madison Mini taper.

Madison Mini "A shower or two around the area in the morning, then partly cloudy in the afternoon. High around 80F. Winds W at 5 to 10 mph. Chance of rain 40%". 

Four year old Garmin 935 issues. An accelerating pattern of intermittent freeze, battery and reboot that started months ago. And is becoming more frequent and severe. End of life leading indicators. Ordered Garmin 255 to arrive Saturday.

Wednesday August 2, 2023

Finished my page notes for Bill Rodgers Marathon Man.

Lessons on finding and following a passion, developing discipline to do necessary work, creating strategic plans for training, and executing in competition. All in the pursuit of excellence in the craft of distance running.


Not too early to check the 10 Day Weather is it?
60 degrees with a 20-30% chance of rain. I like it.

Woke up feeling very good. Two ibuprophen and Voltaren 0 – Pain Free night.

Warm morning 70 degrees at 7AM.
Planned 15K 210W 130BPM RSS60 / 90 minutes = 0.66
Zero gel 20 ounces water.

Pre Run University of Wisconsin mindfulness meditation podcast - deep breathing. Seems to be a good addition to pre-run process.

Ran with Launch 4 racers. Started with slight left top of foot pain. Loosened laces.

Mile 1 - (2) Minor pain. Annoying and may have occasional stronger twinges. Mile 2 - (1) Pain is very mild, barely noticeable. Most of the time I don’t think about it.

By mile 3 - (0) Pain Free. Post run Mile 2 - 1 – Pain is very mild, barely noticeable. Most of the time I don’t think about it. I will monitor.


I noticed hand cramping at the end of the run yesterday from clutching the Amphipod bottle. Opting not to carry in races. Will continue utilizing for training and measuring water consumption.

Tuesday August 1, 2023

'Not everyone shares the sheer single-mindedness needed ... lest it distract ... in any way whatsoever from the task at hand.'

Trust the data "Stryd offers its own website-based calculation of Critical power (CP). CP is a well-described endurance exercise concept: For any individual, time-to-exhaustion is highly predictable and directly related to the power output."

Feeling ambivalent and tired this morning understandable after an 18 miler yesterday. 

Planned 5-10K 200W 130BPM recovery run.
Actual 15K / 9.39 Miles 212W 130BPM extra five K for good measure. Low stress 64RSS over 93 minutes indicates good recovery run as planned. 

Pain 1st 5K 3, second 5K 2, last 5K 1. Annoying. That's a good way to put it. 

0 – Pain Free

1 – Pain is very mild, barely noticeable. Most of the time you don’t think about it.

2 – Minor pain. Annoying and may have occasional stronger twinges.

3 – Pain is noticeable and distracting, however, you can get used to it and adapt.

Sixteen ounce Amphipod handheld 24 ounces consumed in 90 minutes. E-Gel requires 14 ounces to process. Race Day Tips and Strategies.

11 days to August 12 Madison Mini
68 days to October 8 Chicago

Training Plan by RSS working well. 42 day RSS is 66. 
10K standard runs may be bumped to 15K.
Weekly Mileage / RSS
July 2    53.66 / 511
July 9    44.87 / 408
July 16    48.65 / 529
July 23    45.38 / 377 (Colorado 3 days)
July 30    41.24 / 380 (Colorado 4 days)             
VO2 Max 53 Garmin status trending positively

Dialing in nutrition. Implementing Cranksports E-Gel. I used them before and was happy with the results. Carbohydrates and Fuel in one container. One less thing. Carry in pockets. I will practice in the Conservancy with water readily available at Orchid Heights Park.

Ghost working well. Launch laced up and ready to run. Pictured is the standard kit. Only change would be CEP mid support left knee compression sleeve and CEP hamstring sleeves.

Finished reading Bill Rodgers Marathon Man need to make page notes. Reading Ayres Longest Race. Then maybe give Coach Bill Squires another go. 

OK I'm a sucker. My Google search "last long run before marathon". AI generated response ...

Here are some guidelines for your last long run before a marathon:
  • Your last big, long run should be about three weeks before your marathon
  • Two weeks before race day, do a medium long run, reducing the volume by about 30% from your longest long run
  • One week before the race, run easy for about 15-18K
  • Your weekend long run—one week before the marathon—should be eight to 10 miles
  • Keep workouts shorter but still maintain quality to help keep your legs fresh
  • Run within the long run pace range and often toward the slower end
  • If you've been lifting weights during your training, you should stop during this week
Your peak long run should be 20 miles long, at least 16 miles long and at most 24 miles long.
And an article about carbohydrates and fueling.



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