Training By Time

I have only been running a short time, but ever since I started I have read many times over that it is best for beginners to run by time rather than distance. It is beneficial in different ways to run for thirty minutes rather than run for, say, three miles.

It has taken me an entire year to heed that advice.

A couple of weeks ago, when coming back from a slight foot injury, I decided to run by time and not worry about distance at all. I have not had a bad run since then. (knock on wood)

There are a couple of different things, both mental and physical, that make training by time better for me. First of all the body does not know what one mile or one kilometer is, but it does know what thirty minutes or an hour is. Time is more realistic to the body, and the body knows the difference between minutes rather than miles.

Another aspect for me is mental. Twenty minutes will always be twenty minutes, but one mile can be anywhere from eight minutes to eleven minutes for me. As long as I keep my pace the way it needs to be for that particular run, my mind is in it better because I know how much longer I am running for.

Another thing that I tend to do is run fast to get that first mile done with, or speed up to finish that last mile. This can mess up my workout and I will completely fail to reach my goal for that run. Now if I focus on time, then it does not matter how fast I run, that last five minutes will always be five minutes.

One of my problems however, is that I am a stat whore. I love compiling numbers and measuring the distance I run each week and month. No problem there, I can always plan my runs by time and log them by mileage.

Problem solved.

So the training plan I have written up for my first marathon starts next week. Every run is by time rather than distance, even the speed workouts. The only workouts where I am measuring my runs by distance are the Yasso 800's.

I will be doing five of them starting at 6x800 and working up to 10x800 a few weeks before the marathon. I am interested in seeing how well that will measure preparedness for the marathon.

2008: A Year In Review

Well, 2008 has been a great year for me. It is the year that I finally fell in love with running. This may be a long post, but here it goes.

I started the year cycling. I had been doing it on a regular basis for a bit over a year. I was doing it to get back into shape, but was pretty "business casual" about it. I was still using the no name mountain bike that I had bought at Target over 7 years ago, but I changed out the knobby off road tires for slick road ones.

Over the last few years I have tried to take up running a few times. It was not until April of this year that I found the C25K program, and thought that it would be perfect for me. I was basically a couch potato and would love to be able to run 5k on a regular basis.

I did the first week in these crappy shoes that I got from PayLess. My feet were killing me and I knew that I had to get real running shoes. I could not afford the local running store, so I went to a department store and got a pair of New Balance. Immediately I could feel the difference and I fell in love with running shoes. I still to this day have some sort of weird thing for them, and actually check them out on other runners.

By this time I had started to abandon cycling and really wanted to get into running. I followed the C25k program for only the first three weeks. To be honest I do not even remember why I stopped, but I regret stopping. The first week in May would be the last time I would run until August. On top of that I would not ride my bike, except while doing it with my, now 5 year old, son.

Something clicked inside of me near the beginning of August. I wanted to run and I knew that I just had to do it. I would go out and run for 15 minutes and then turn around and run back. I never really got far, and there were a lot of walk breaks involved, but I was doing it. It was easier for me to do because I was not really tracking my runs, just running.

My first breakthrough came a couple weeks later when I ran two miles without stopping. It felt really good, and I realized that I could have done it all along, but I was not letting myself do it.

I kept better track of my runs and worried more about building mileage and endurance rather than speed and pace. I noted improvements in time, and celebrated milestones in speed, but my main focus was distance. I increased mileage gradually, I think sometimes too slow, but focused on running longer and farther.

My first race was a pumpkin run 5k in October. I signed up less than a week before it and got my brother to do the same. We got there and were immediately intimidated. Everyone looked faster and more experienced at running than us and I was sure that I would finish dead last. Three point one miles was the farthest I had ever run, and I only did it once.

I got caught up in the excitement of running with so many other people and went out too fast. I walked quite a few times and thought I was going to die on one of the hills, but the race was a good one. I finished near the back of the pack, but there were plenty of people behind me!

The following week was the Run The Bridge 10k that crosses the Ben Franklin Bridge into Philadelphia and back, then goes through Camden and ends in the Riversharks minor league baseball stadium. I did NOT run this race, but I was pissed off at myself because if I had continued with the C25K program and ran through the summer I know I could have done it. There is always next year.

Late November was the Philadelphia Marathon. I had no intention of running this at all during the year, but as I fell in love with running I knew that I was going to go over and watch it. I have already decided that this will be my first marathon, hopefully in 2009.

It was a fun day watching the marathon. I got over there early with my brother who was attempting the full marathon for the first time. His training was interrupted by injury, but preferred to try it than have a DNS.

I had a great time watching the marathon. I never thought I would like watching strangers run, but it was fun. I enjoyed the atmosphere and the festivities of such an event and was glad that I went. I am excited to be a runner next time rather than a spectator.

My brother ended up stopping at the half, because his injury was acting up again, but he has vowed to run it all the way through next year. I will also be doing it.

My second race was a 5k that came in December. I was by myself, but much more confident since I knew a little more of what to expect at an organized race. I just got a Garmin Forerunner 305 a couple days before and was excited to try it out.

This race was even better than my first. The route was nicer, the weather was better, and I ran the whole thing without stopping. On top of that I PR'd with a 32:14, breaking my goal finish of 33 minutes.

My mileage gradually increased each week and each month. The last few weeks of the year I have developed some serious shin splints, so I am resting up. 2008 has been a great year, and I am excited to run through 2009.

Here are some numbers:

Total Distance in 2008: 114.9 miles
Longest Month: 30.9 miles
Longest Week: 8.6 miles
Longest Single Run: 5 miles

Races Run: 2 5k's
PR's Set: 2
Fastest 5k: 32:14

I will be tracking all my runs in 2009 and setting bigger and better goals... but more on that in the first post of 2009.

The Last of The Firsts of 2008

I am warning you now... this post is going to be long.

I have had a lot of firsts during 2008, and I will talk about them in a later post. Today was my last day of running for 2008 (more on that in the next post), and I find it fitting that it was full of firsts.

The first time that I drove somewhere in order to run.
I wanted a little bit of fresh scenery, and I have been tossing around the idea of finding more places to run and writing about them, so I decided to go to Copper River Park in Collingswood, NJ. I used to think it strange to drive more than you are actually running, and I still do a little, but it is nice to get out of your neighborhood and find new places to run.

The first time I carried a camera and snapped photos while running.
It seems that I see something amazing on every run that I do, yet I never have anything to record it with. I decided to carry my camera with me this morning since it was my first time running Cooper River Park. I snapped some pretty nice pictures. Check them out at my Flickr page. I will not carry my camera with me every time, but one thing it did for me today is help me keep my pace slow during my LSD and also helped me to enjoy my surroundings and have a relaxing run.

The first time I ran 5 miles.
Today was my LSD run, and 5 miles is my new record for long run. I did it at a very slow and relaxing pace, and did not take any walk breaks. I only stopped for about ten seconds at a time to snap a photo.. This run was a very good quality and it also boosted my confidence that my endurance is improving.

The first time I ran over 1 hour.
Again, proof that my endurance is improving. I had no walk breaks at all and I felt incredible after the run. My pace was very slow and 5 miles is not very far to go in an hour, but I will be working on speed next year.

So here is my run. The distance around the river is about 3.75 miles, but I wanted to do 5. So when I finished my lap around the river I did the last mile and quarter on the track that they have there.

The track is nothing fancy, just dirt, but it felt great running on it. I had to make a conscience effort to keep my pace slow, and the pace of the track part of my run was almost a minute faster than the rest of my run. This is another confidence builder, knowing that I will be able to go fast on the track when I start my speed workouts.

Speaking of tracks, I am glad I found this one because all the local schools keep theirs locked up tighter than Fort Knox. I have two high school tracks within running distance of my house and can not use them. In fact if you look closely at this satellite photo you will see a much nicer track above and slightly to the right of this one. That belongs to a Catholic high school and, of course, is all locked up.

Run Hard

I planned on doing three miles today, but after unwrapping gifts with the kids, my parents came over. I was getting ready for the run when they got here, so I still went out, but I cut the run down to a little over two miles.

I have not run since Sunday, and since my leg was bothering me early in the week I wanted to take the run nice and easy. My decision to slow the pace was also made easier by the wind, which was a little gusty.

My pace was just under 11:00 minutes per mile, but as I neared the two mile mark I was feeling good. I decided to run hard for a quarter mile and see what I could do.

Visions of a YouTube video popped in my head. I could see Ryan Hall smashing the half marathon record, and now I was running beside him. I pushed hard and ran as fast as I could while still keeping a semi-decent form.

I finished the last quarter mile just over an 8:00 minute pace, with a best pace of 7:05.

I do not do any specific speed work right now, because my main goal is to build mileage and endurance, but I am confident that I will someday be able to hold these paces for an entire race... perhaps even for an entire marathon.

100 Miles

Today I ran my 100th mile. It really is not a lot when you look at the big picture, but I just started running this year, and have only been doing it seriously for about four and a half months now.

It is ironic, however, that such a milestone mile would turn out to be a bad run.

I was overdressed for the weather. I am still getting the feel for what to wear for each temperature and this morning I had too much on my upper body.

Also, I did not warm up or stretch properly. No wonder my legs were feeling tight during the run and my body was not relaxed.

Finally I started too hard. I have not run since Sunday's long run. My leg was hurting and I gave it a few days rest. It felt fine this morning and I started too fast for my own good. I knew it too, but continued with the pace because it felt good. Before long I was slowing and pushing myself through the run.

When I look back over my runs I can see what the good runs have in common with each other and what the bad runs have in common with each other. It is easy to see that a good run requires certain ingredients.

You need a good warm up, a good stretch, and you need to go at the proper pace. That with a few other elements can make or break a run.

Now as long as I remember that I should be fine.

LSD and More Milestones

Today was a long run. In the past my long run pace was about the same as my easy run pace, which I do not think is a good thing to do. All week my plan was to do this long run at a much slower pace and to make it my longest distance yet. A couple of steps that I hope will build my endurance.

Four miles was the planned length. I was afraid that I would need to cut it short because my left leg has been bothering me for a couple days. I keep telling myself that it is just shin splints, and I think that I am correct because it did not hurt at all during the run, even though the leg has been sore the rest of the day. I plan on resting it for a couple days and if it does not feel better I will probably look for a doctor to check it out.

So the leg felt good during the run. I changed the display on my Garmin to show nothing but the pace so that I could focus on keeping it slow and steady, and not worry about the time or distance until I got closer to the end of the run. At first it felt weird going so slow, (which is doubly weird since a few months ago that was fast for me.) but I got in the groove and my legs coasted along the road.

I figured that I might need a walk break or two, since this was my longest run ever, but I did not feel like I needed one at all during the run. Even when I went through a park and passed the water fountain that I planned to stop at, I decided to keep going and not stop.

It felt so good to run for such a long distance. When I came to the end I slowed to a walk, and my legs felt like they wanted to keep moving faster.

So all in all I did 4.02 miles in 50:33 which comes out to a 12:35 pace. Just where I wanted to be.

So a few more milestones... I ran the longest distance I have ever run. I ran the longest time I have ever run. I needed no walk breaks at all. And I had my longest weekly mileage.

I am feeling very good about my running right now, and am so motivated to keep going and building my mileage. As long as my leg feels better and nothing is wrong, I should be able to build up my mileage over the next couple of months and start training for the Broad Street Run. God willing.

I have a lot more topics going through my head, so you will probably see multiple post over the next couple of days. And since I need to rest my leg and can not run, the only thing left to do is write about running!

Back On Track

After running my first official 5k on October 25th I slacked off for a week. Partly from laziness and soreness, but mostly from lack of time. The last two weeks, however I have gotten back on track. I did 5.5 and 5.9 miles each week, and will hopefully bump it up to 7 miles this week.

Three miles is now my long run. I am getting overtaken by running and can not wait until my long runs are double digits and I am doing 20 miles a week. Still a while to go, but I will be there.

On another great note...

Philadelphia Marathon this weekend! My brother has been signed up to run it for a while, but he hurt his foot a couple months back. He is going to start and try to get through it.

I can not wait to check out the expo and watch the race. I will be getting there early and will do my best to get as many pictures as possible. The forecast is cold, but hopefully no rain and little wind.

If you would have told me a year ago I would be getting excited about watching a marathon I would have called you crazy. I can only imagine how excited I will be to actually run in one.

Frustration

This last week I have run a measly 3 miles.

I have tried to fit runs in before or after work and it just did not happen. It gets too dark on my street, and while I actually look forward to running in the dark, I have no safety gear to do it with. I have looked in a few different stores for lights that I can clip to my shirt or shorts, but nothing. I would wear a reflective "sash" or strap on my wrist, but can not find anything except a full vest that is not very fashionable. Looks like I am going to have to order some stuff online.

I ran Saturday and Sunday morning after a full week without running. I really need to get runs in during the week because those runs killed me. Tomorrow is a rest day, and I will definitely have time to run Tuesday and Thursday morning so this weekends runs should be better.

The frustration is really setting in because my progress is so slow. I know it can not be rushed, and I already see a lot of improvement, but I wish I could do a full three miles without stopping for a walk break.

Right now I am just trying to build my mileage over the winter and will work on speed in the spring, but building the mileage seems just as hard as improving the speed.

I am not letting this frustration slow me down though... I am going to continue to run hard and do my best to improve.

I'm Glad I Ran

I have not run since Saturday, and it has been killing me. My schedule has been so tight with work and all that I now have to squeeze in runs whenever I can.

I woke early this morning to get a run in before work, but I laid in bed thinking about how comfortable I was. I actually tried to talk myself into not running and just sleeping in.

Reality hit me and I realized that if I did not get up and go running I would be mad at myself and regret it the rest of the day. So I got up and got moving.

The morning air was cold and I could not stand still for fear of stopping. I immediately got into my warm up and got moving. Mentally I was telling myself I would only do a mile even though I was planning on doing a mile and a half. Before I even got to the half mile mark I knew I would do the entire run as planned.

The quality of the run was not the best that I ever had, but it still felt good.

I'm glad that I ran.

On a side not... I am going to try to get Spirit of the Marathon on DVD tonight. Check back for a review.

I Hate Rest Days

I hate rest days, because I really want to run. I must remember patience.

The worse part is looking at my mileage chart on the left over there. Since Monday is the first day of the week, and also a rest day, it tells me my weekly mileage is 0. It is rubbing it in my face that I have not run yet this week.

It is almost tomorrow... Soon I can run.