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Foot Injury Update

01 Friday Jun 2012

Posted by Ed Mahoney in Running

≈ 4 Comments

Tags

Bolder Boulder, IPR

Because I’m sure everyone wants to know, here’s a current status of my foot injury.  The injury occurred six weeks ago.  The Internet suggested it might be broke and to expect six weeks for it to heal.  I attempted running a couple of days the following week with significant swelling as a result, but ran the 25 mile CPTR that weekend.  Like so many injuries, after warming up it didn’t really hurt until after the workout.

I visited a podiatrist on week two.  He suggested I could do some light running while it healed after the xray didn’t indicate a broken bone.  I tried running once or twice each week but the swelling was such afterward that I didn’t continue running every day.  At the end of five weeks, I ran the Bolder Boulder.  While I lost my rate of progress, I don’t think I lost much of my original conditioning and ran respectably.  More importantly, my foot didn’t hurt much afterward.  So in this 6th week of my injury, I’ve started running again.

My ankle is a bit tight but I’m feeling pretty good about it.  I won’t over do it in terms of distance but I think it’s safe to run every day now.  I kept my calories derived from alcohol in check – well except for that week in Mexico – so my weight hasn’t increased much this past month.  I’m good to go.

On a sad note, I missed the registration for the IPR.  Registration opened at midnight and I tried registering around 10am this morning.  Registration closed at 9:37 am MDT.  Unbelievable!

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Bolder Boulder 2012

28 Monday May 2012

Posted by Ed Mahoney in Running

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Tags

Bolder Boulder, Little Lion Man, Mumford & Sons

I’ve run a few of these now so I expected rain.  Memorial Day had to be the best weather ever.  But that’s not why Steve is smiling in this pic.  And it’s not because he scored such a sweet parking spot in his firm’s lot near Walnut.  I think it’s because he ran a faster time than me today.  It’s the little things that make Steve happy.

I’m pretty happy too with today’s run.  I’m mixed because of how it ended up.  This is my 3rd year in a row running the BB and I improved my time last year from 2010.  I hoped to do so again today but accepted that wasn’t going to happen considering I haven’t run in 3 or 4 weeks.  But I still thought it might be possible to beat my age.  I did last year and thought this year would be a done deal.

I started off too fast as usual with a 7:43 mile.  I was shooting for an 8 minute mile average and that’s not too far under.  But really, I do much better if I start off with a 9 minute mile.  And that’s not an issue with a half marathon because there’s so many miles to make it up.  I was tired climbing the hill in mile 2 but figured 6 miles is so short from what I’m used to, I just need to hang on.  Mile 2 was in 8:02.  Mile 3 was slower in 8:36 and put my average over 8 minutes.  Mile 4 came in at 8:23 which wasn’t aggressive enough.  I felt like I’d run faster.  The 5th mile felt on target although not quite fast enough in 8:05.  I did the math on the run by keeping an over/under tally of seconds from 8 minutes per mile.  I’m 46 seconds over with 1.2 miles remaining.

I picked up my pace running down Folsom and tried to keep running strong as the street gained elevation after Arapaho.  I told myself I’d put on a kick if that’s what it took to run under 50 minutes.  I don’t generally kick in races.  Seriously, in half marathons – what’s the point?  I even typically slow down a bit for a cool down the last half mile.  This is not unusual behavior for older runners.

I think I would have made it.  After 6 miles I was under 49 minutes and as I turned down that little seemingly downhill stretch before ascending into Folsom Stadium, my stomach cramped up and I began to heave.  Dry heaves I suppose, but the same motion as vomiting.  I can’t remember the last decade I threw up during a race.  This added another minute when I only had 90 seconds of running left to go.  That’s a bummer and I am a tad bit irritated.  But as I thought about it, I heaved from pushing a hard pace that final mile.  Had I run slower, I would not have cramped up and lost those precious minutes right at the end, but then I would have been slower from start.

I’m amazed with myself for running that hard.  This shows something.  This is not the same Ed who slows down the final half mile.  I’m ready to run another 10K soon to try for under 50 again.  Still, I wish I hadn’t gotten sick in front of the camera that feeds the jumbo stadium video screen.  There’s just no privacy anymore.

I waited in the stadium for my other friends to finish.  Everyone seemed to have a good run.  Watching the runners come in is quite a spectacle.  My favorite was when they played an uncensored version of Little Lion Man and then cut it short – but not before a few F-bombs were released.  Next up – Steve is talking about running the Sunrise Stampede on June 9th.  I smell a rematch.

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Bolder Boulder and Beyond

06 Monday Jun 2011

Posted by Ed Mahoney in Running

≈ 4 Comments

Tags

Bolder Boulder, Boulder Running Company, Colorado Trail, Folsom Stadium, garmin, plantar fasciitis, pronation, supination

The 2011 running of the Bolder Boulder could be it for me for awhile.  It’s the last road race on my schedule until perhaps an Aspen half marathon trail run in September.  I refrained from running the remainder of this week in order to recover from plantar fasciitus in my left foot caused from pronation and wearing the wrong shoes to correct it.  Worse, after buying a proper pair of shoes, my left knee began to hurt like a sonofagun.  And there’s simply no reason for me to run through the pain any longer than I already have.  I’m no Chronic Runner.  I’ve completed most of my goals for the year.  I suppose I’d have other goals but they’ve been usurped by my weekends hiking the Colorado Trail.  First, I’ll recount the 2011 Bolder Boulder, then I’ll relate future plans.

I initially set this run as the biggest target of the year.  It was my first serious road race after over 20 years and marked my re-entry into the sport last spring.  It would serve as the perfect measure of improvement in my fitness level.  I ran a marathon down in Austin and two halves (one in Moab and one here in Boulder) over the winter to prepare.  I had planned to then perform some speed training in order to teach my muscles how to run fast again.  My goal was to beat last year’s mile pace by a full minute.  I ran an 8:01 mile pace in 2010 and truly believed a 7 minute pace was possible.  A boy can dream.  But instead of speed work I began running the Colorado Trail on weekends with a good friend.  And I have no regrets, I’m having a blast.  I’ve hiked the first 5.5 segments and intend to spend the rest of the summer – and likely some of the fall – completing the full 28 trail segments.  Additionally, work has been too busy to afford me the time to increase my mileage during the week.  A half hour run is about all I have time for.  Actually, I might get more time now that the days are getting longer.  But still, I’ve only been running 3.5 miles during week days.  So I entered this year’s run with reset goals, hoping to only beat last year’s time by any measurable amount.  I thought maybe I could run a 7:30 mile pace at best.  I came close.

The official Boulder Boulder Timex had me at a 7:46 pace.  I prefer to reference my Garmin results which showed me run a 7:37 mile pace.  My belief is, starting further back in the pack results in running less of a straight line.  Having to go around slower runners causes you to zigzag across the street.  My Garmin measured my overall distance at 6.33 miles.  And this is accurate.  Both the Garmin and the BB Timex finish times are of course correct at 48:17, but I ran farther than a 10K.  Seems like a trivial point and it is since I’m pretty happy with both times.  But it is interesting how much harder you have to work back in the pack.

If there is a reason I’m a bit focused on my Garmin results it’s because the more I consider this phenomenon, the more I believe it’s possible I didn’t run faster than last year.  I wasn’t in a qualifying wave last year and started way, way in the back.  I remember being frustrated by how much passing and slowing down to pass I had to do last year.

By contrast, I started this year in the CC wave, only 10 minutes after the first wave.  If my Garmin had me run 6.33 miles this year with only 8 waves ahead of me and minimal passing, it’s conceivable I ran 6.5 miles last year.  For all I know, I ran the same true pace.  If there’s a useful point to this, it’s that it’s important to be in an early qualified wave if you hope to meet a goal time.  I expect to be able to enter in the C wave next year based on this year’s time, avoiding a few thousand more runners.  Theoretically, my allotment into a qualified wave has me in a self-propelling spiral of faster times each year whilst only truly running the same pace.  If you think I’m pulling your leg, I propose that if the gap between my Garmin time and the BB time is smaller next year, then there’s some possible truth to my bullshit.  In fact, I suspect I could measure this gap now with other Garmin wearing runners who started in various waves.  If you’re one of them, comment with your gap.  My gap is .13 miles and a 10 second mile pace.  I imagine there are diminishing negative returns, but I suspect this effect is measurable in the first 20 or so waves.

That’s really the biggest thing I got out of this year’s event – it made for some good discussion at the Gadget Girl’s post race Memorial Day BBQ.  Other than that, nice running weather – the light rain felt good.  Finishing in Folsom Stadium is always cool and I believe one of the key features that makes this event.  And I think the new start works out much better.  Parking is improved by an order of magnitude.  More importantly, the first mile is no longer downhill.  In past events, this would lead inexperienced runners to start too fast and then die on mile 2 which runs up Folsom.  It’s difficult enough to maintain early pace discipline with 56,000 runners breathing down your neck.  Now I believe, based on some of the times I’ve queried, many runners ran strong through the second mile and didn’t slow down until mile 3 – which is a tough one.

Bolder Boulder 2011

Bolder Boulder 2011

My personal race experience is best illustrated in the pace chart near the top of this blog.  It shows me running an extremely even pace – I didn’t just average 7:46 per mile, I ran within a few seconds of that time each mile.  You might think I’ve been running for so long that perhaps I don’t know a different pace.  There’s a little truth to that, but trust me when I tell you this is fast for me.  My training pace is closer to 8:30.  So I’m happy that I did in fact race this event by pushing myself.  I had two concerns toward this.  I was fairly certain I could run a 7:30 pace after warming up.  But I didn’t know if I could start off that fast.  And I was concerned I might start off too quickly by following the crowd.  I discovered however that many of the runners in my wave were experienced enough – God knows they looked a lot more athletic than me – to control their starting pace.  So being able to begin with a 7:45 mile and then maintain that pace has me quite pleased with my performance.  I had a smile on my face the rest of the day.  I can tell you though, while my legs felt strong the entire run, my weak-assed stomach got in my way when I wanted to turn on the jets in mile 5.  I’ve given up on trimming it down much more, but some situps are in order.  I could do that while I’m not running.

5 Miles

5 Miles

As I mentioned at the start, I’ve taken the rest of this week off from running.  My knee feels totally better already; that would be stupid to let a knee injury continue.  I don’t know that my plantar fasciitus will heal quite so quickly, but it should heal over time if I have the right shoes.  It does feel marginally better after a few days of rest.  I can tell by how sore my heel is when I wake in the morning.  I’m not exactly jumping out of bed like Cameron Diaz just yet.  Whatever, I’ll take a sore heel over a knee injury any day.

A little something about buying the wrong shoes.  I reviewed the Runner’s World review on shoes for stability – to correct the pronation in my left foot.  I clipped the picture of the ASICs Gel-Kayano and went to Dick’s Sports which is only 2 miles down the road.  They had a shoe that matched the picture, and to add confidence, the $140 suggested retail price matched.  But it didn’t have a label with the shoe name.  I bought it and it never seemed to help.  I then bought inserts, but it still always hurt and my plantar fasciitus has continued to progress.  A week before the Bolder Boulder I visited the renown Boulder Running Company to purchase new shoes.  Their help there consists of expert world class athletes.  I explained my issue.  The guy barely glanced at my shoes without a name and said, “Those aren’t the Kayano, those are the Nimbus.  They’re designed for supination.”  Dammit!  That explains my pain.  That helps to also explain why the Austin Marathon hurt like hell.  They got me on the tread mill to ensure the Kayano corrected my pronation.  This is why you go to the Boulder Running Company.  I’ll never go anywhere else again.  I picked up a pair of racing shoes too to reward myself for all my running and so I could stop racing in heavy trainers.

I might go a second week without running to heal.  I’m not worried about losing my conditioning, or more importantly, losing my discipline.  I’m comfortable that I’ll stay in shape.  Too much competition from the neighbors to let myself go entirely.  You live in Boulder County – you know what I mean.  The typical house wife is 5-11, world class at something, and can kick your ass while her spouse is out shopping at REI.  If I feel I’m no longer running sufficiently to blog a runner’s theme, I’ll change up the topics here.  Wouldn’t be the first time.  I’ll archive the blogs tagged with the “running” category into a menu item above like I’ve done with some of my other stories if I do end this theme.  Wait a second.  Just added the menu item.  Hot damn, my running category has 56 posts, over half my blog.  And this post makes 100 total stories.  Time to change up my content because I’m done with forking over copious coin for the digital downloads of these race pics.

Finish Line

Finish Line

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CT Cronica: Snowshoe

29 Sunday May 2011

Posted by Ed Mahoney in Colorado Trail

≈ 2 Comments

Tags

Bolder Boulder, Breckenridge, continental divide, Dillon, Empire Burger, garmin, Georgia Pass, gore-tex, Memorial Day, Mount Guyot, snowshoe, Swan River, trail blaze, waypoints

You have further to drive this morning than previous segments, so you’re out the door by 4:30am and headed toward Breckenridge.  You were up late the night before, but have all your gear set to go.  You hope it’s all your gear.  There’s much more of it for segment 6 as you plan to camp over night to complete the full 34 mile segment over the Memorial Day weekend.  And you take along your snowshoes expecting to need them.  You could view the Georgia Pass from your run on segment 5 last weekend, so you know there’s a good amount of snow – at least up high.

About a mile out, you realize you forgot your driving instructions.  You decide to keep on because you’re fairly certain you remember the directions well enough.  You know of course how to get to Breck and you just need to find the turn to the left off Hwy 9 at a traffic light.  There aren’t that many traffic lights between Dillon and Breck – you’ll know it when you see it.  You have a banana for the drive, but also stop at McDonalds 10 miles from your house for a large coffee and Breakfast McMuffin.  Mickey Ds makes a decent brew.  In Dillon, with your coffee nearly empty, you drop into Safeway to use the facilities.  Feeling obligated, you purchase a couple of glazed donuts.  You ask the cashier if she knows the turnoff to the trail head at the North Fork of Swan River.  Your understanding is it should be at a light a few miles south toward Breck.  She doesn’t hike but says yes in fact Swan River Road is just a few miles down the highway.  Excellent.

Swan River Road sounds right, but you discover it’s the wrong road as it simply circles around the south end of Lake Dillon and dead ends at Hwy 6 after about 4 miles.  Dammit.  You turn around and head further south.  The next light shows Tiger Road.  That’s it.  You drive 10 or so miles before you see Tumbleweed’s car parked at a campsite.  He says he couldn’t go any further down the road to the trail head because it’s blocked by snow, but that you could easily walk it.  Okay.  You shuffle gear between cars and drive to Kenosha Pass to begin the longest segment of the Colorado Trail.

The trail begins winding through Aspen groves and would make for some good running, but you quickly discover it’s too difficult to run carrying snowshoes.  Tumbleweed’s shoes are attached to his hip pack and will bounce against his legs if he runs, while yours’ are poking out the top of your back pack and would fall out with too aggressive a pace.  That’s fine as this will be a long trek and you figure you might need to reserve your strength.  You enjoy spectacular views along the hike and encounter your first fellow hikers – a couple perhaps in their 50s or 60s – after about a mile.  They’re returning as they were spooked by some shooters up the trail firing weapons in a dangerous manner across the open meadow.  You proceed cautiously.  The campers appear to be taking a break from their morning shooting session.  Various weapons, from hand guns to a crossbow are scattered about their campsite.  To each their own.

Within two or three miles, you remove your gators and tights as the day has warmed up tremendously.  You apply sunscreen generously and hike the remainder of the trail in shorts.  Mounds of snow cover the trail at random, infrequent spots.  You see this within the first mile and a half but they are easy to negotiate with your trail running shoes.  After 3.5 miles you’re climbing the second hill but it doesn’t affect your pace since you’re not running.  You meetup with a wild dog shortly after crossing Deadman Creek.  He doesn’t appear dangerous as he drags half a frayed leather leash attached to his collar.  You throw him some salami and continue onward.  Around 5 miles you cross paths with another hiker with two Labs who has started toward Kenosha Pass from the Jefferson Lake Road trail head.  He tells you he first went the other direction but encountered too much snow to continue.  Hmm.

You’re not surprised then when at 7 miles you’re forced to strap on your snowshoes.  You find it interesting that having only first snowshoed this winter for recreation, you’re now using your gear because you have to.  Garmin lets you know that your pace has slowed from roughly 3 miles an hour – typical walking speed – to under 1.5 miles per hour.  Not only have you donned snowshoes, but you are now climbing up to Georgia Pass and the Continental Divide.  Four hours have passed at the 3 mph pace, and now you’ve slowed to half speed.  This is going to be a long day – easily 10 hours.

Long doesn’t begin to describe how difficult this segment becomes after donning snowshoes.  There’s nothing recreational about this snowshoe adventure and the reason is the snow.  This is horribly bad snow.  The texture of it, while icy, is as soft as Dairy Queen ice cream.  Your shoes constantly post hole up to your crotch.  By 10 miles, the snow is easily 6 feet deep and three or four times you post hole into buried evergreen saplings.  The first time this happens, you’re able to extract yourself by digging down to the back of your shoe and pulling it out.  The other times you’re in a position with your other leg above the hole to where you’re unable to reach your trapped foot with your hand.  You discover the best method, really your only hope, is to dig out the snow from your trapped snowshoe with Tumbleweed’s trekking pole.  He lent you one of his poles after your first such episode.  Having your foot trapped under the snow like this is a near panic event.  You learn what it is like for avalanche victims wherein the snow immediately hardens into ice after you crash through and without tools or help, you’d be stuck for good.  You gain respect for the snow with this experience.

You learn a great deal from snowshoeing in these conditions.  The trail is of course buried and CT trail signs are infrequent.  Tumbleweed teaches you how to read trail blazes on the trees.  These are patches of bark stripped from trees in a specific pattern so that you know it is man-made and purposeful rather than simple tree disease.  The patch is on both sides of the tree so that you can see it approaching in either direction.  This picture shows one such trail blaze above a CT sign.  The trail blazes are frequent enough to keep you on the trail if you go slow enough to search for them.  But by 10 miles these markers are buried under the snow and you lose the trail entirely.  Tumbleweed has been using his topo map and Garmin waypoints but missed one and you’re forced to head up to tree line in order to find the trail over to the pass.  The climb is brutal and eventually leads you to a point above the pass where you gaze down upon it and a spectacular 360° view of the eastern plains, Keystone ski runs to the north, and 13,297 foot Mount Guyot to the south, captured in the picture below.

You’ve covered 13.5 miles in 8 hours as you head down to the pass.  You’re exhausted but excited to reach the Continental Divide.  You want a picture of the big sign you’ve seen in other pictures, but don’t find it.  Presumably it’s buried in snow.  You do bend down to get a pic of a small sign that is nearly buried too.  You spot a fox crossing the Divide and take some video upon reaching this truly fantastic panorama.  The snow is melting seemingly on the exact spot of the Divide and running down the western slope of the trail – the absolute head waters of the Swan River.

Georgia Pass

Georgia Pass

It takes another 3 hours to get down to the North Fork Swan River trail head.  The trail runs along a ridge near the pass, but it’s nearly impassable with deep snow drifts, so Tumbleweed guides you down a steeper path by Garmin waypoints.  A little too steep and your thighs burn until you’re at the point of collapse.  You suffer from waves of nausea whenever you stop to rest.  While your fatigue requires eating, you’re too sick to swallow anything.  You can barely drink without vomiting and your stomach begins to cramp.  Tumbleweed’s reliance on the waypoints ignored the topo map and you discover you need to climb back up to the ridge.  The downward trek left you completely spent, so you’re not certain you can.  You keep moving forward – one slow step after another.  The climb is indescribably painful and leaves you whimpering from distress and the uncertainty of completing the trail before nightfall.

The snow never diminishes and Tumbleweed navigates you down entirely by Garmin waypoints.  You fall often from weakness but finally you reach the Middle Fork Swan River trail head.  You determine to walk the Tiger Road back to your car from here rather than climb the final ridge over to the North Fork trail head.  About the same distance either way, but the flat road will be measurably quicker.  Your logic is that you won’t be able to complete the trail before nightfall and you’re totally too weak anyway.  The road lies across the headwaters of the Middle Fork of the Swan River.  This is likely a dribble during the summer, but at this time of spring it’s gushing with snow melt.  You find a suitable crossing and Tumbleweed leads by falling and drowning both feet and half his body into the icy water.  He warns you to not trust the tree branches, so you hold them more aggressively and skip across the water successfully.  This is jump one, another branch of the river remains.  That one requires you to jump through two bushes and Tumbleweed fairs much better, although dipping an already soaked foot into the stream.  You measure your jump carefully and reach the ground on the far side.  Except that this ground is actually an ice patch which collapses back into the river.  You flail your arms for the branches to keep from falling straight back into a bath of glacially cold water.  Both feet are under with the rest of your body bent at the knees parallel to and inches above the river.  Fear gives you the strength to pull yourself up by the branches seized in your fists.  Your feet have been sacrificed and you accept their fate of a cold and wet 2 mile walk to the car, almost distracted by the thought of your evident upper body strength.

You decide not to hike – snowshoe – the remaining trail tomorrow.  There are sufficient reasons from your fatigue and wet shoes to having something left for the Bolder Boulder on Monday, but the primary reason is you’d be an idiot to hike through such miserable snow after what you experienced today.  You understand why other hikers are waiting until later in June.  You walk another two miles in soaked shoes (you can only expect so much of Gore-Tex), still strapped in snowshoes, back to your car, and reach it as the sun falls below the mountain peaks after over 11 hours and 20 miles.  You make plans to meet back at the trail post in this picture in about three weeks when you can be certain the snow has sufficiently melted into the Swan River.  You eat one of the most satisfying double cheese burgers in memory at Empire Burger in Breck – a place you’ll return to for sure.  Tumbleweed shuffles you back to your car at Kenosha Pass and you recount the suffering of today’s epic expedition.  You both learned a great deal about hiking in Colorado before the snow melt.  You drive away leaving Tumbleweed to camp on the pass and surprise Karen by arriving home early.

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Intervals

10 Sunday Apr 2011

Posted by Ed Mahoney in Running

≈ 12 Comments

Tags

Bolder Boulder, intervals, quarters

After running my first track workout in decades, it occurs to me I don’t really know how to run intervals anymore.  Or more specifically, how to understand their measurements.  So writing this is as much thinking out loud as anything and I’ll take feedback.  I’ll reiterate my splits below from my earlier post on timing.

Q1: 1:43 rest 2:15     Q2 1:59 rest 2:20     Q3 1:43 rest 2:29     Q4 1:44 rest 2:26     Q5 1:42 rest 2:26     Q6 1:40 rest 1 mile cool down

These intervals consist of 400 meters each, or what I nostalgically refer to as quarters.  And it was quite nostalgic stepping back out onto the track.  I ran these quarters at Niwot HS – a gorgeous setting with mountain views.  I warmed up with a mile around the track.  I used the default clock app on my iPhone in stopwatch mode to track the splits.  I simply hit the split button so it recorded my rest intervals along with my quarters.  I couldn’t tell how fast I was running and had to wait until I got home to read the times.  It was a bit awkward but not so much given how slow I was running.  I estimate my iPhone weighs about as much as a relay baton.

The first trick was determining how fast to run.  The idea of intervals is to run some fraction of race pace – somewhere between 75% and 90%.  My legs have forgotten how to run fast and so I kept it pretty slow.  Part of what I want from this exercise is to relearn fast running form.  And the last thing I want is to strain a muscle.  I don’t really know but I feel like I was running at 75% race effort – had the race been a single quarter.  Which is to say I believe I could run a quarter in 75 seconds.  I’m sort of curious if I really can.  I’ve no doubt that if I keep up these workouts, perhaps once a week for a month or so, that I could run a 75 second quarter.  Once I’m confident my body has adapted to running fast and I won’t injure myself, I’m going to run one balls out to see what I can do.

What you can’t see in these splits is my form.  I was learning.  The second quarter was a struggle and you see it in the time as it was my slowest.  I think I was tired from the first quarter and didn’t focus on form, perhaps it might be that I ran my first rest interval too fast.  But after that, I paid attention to my arm swing and stride length.  I wish I was a little further along but I really am starting with the basics of track running.  It should pay dividends in the Bolder Boulder.  Per my 2011 roadmap, I am devoting 2 months to developing speed for the year.  After the Bolder Boulder, I’ll return my focus to trail running and distance.

The purpose of running intervals is to see if you can repeat the fast runs consistently after a controlled rest period.  And you want to be less than fully recovered before you start the fast run again.  Even though you start-up again before your heart is back at rest, you feel ok after 50 to 100 yards.  In a quarter that is.  If you’re running mile intervals, it takes longer.  It’s a pretty cool feeling though.  You start running with this heavy feeling and then it’s as if your heart rate catches up with your body’s needs.  I like intervals.  I still remember running mile intervals in cross country at Texas State.  I could run 6 of them in the 4:40s.  That was such a kick.

I don’t know if I should place more emphasis on lowering my rest interval or my quarter pace over the next several weeks.  I feel that since I am trying to work on my form, I should look to lower my quarter pace and keep the rest interval consistent.  Once my legs and gut are strong enough, I can try to reduce the rest interval.  But currently, there isn’t a tremendous variance between the two – only a little over a half minute.  It should be a good minute.  I would like to see my quarter dip below 90 seconds before I try to reduce my rest interval.

I’ve thought about running distances other than the quarter.  I believe I should keep it basic and consistent though before I try to mix things up.  I need to learn my pace before I try a medley interval with quarters, half miles and miles.  I’ll search some running blogs for ideas.  I read Runner’s World and it usually contains some training advice.  But I’d like feedback on my plans.  So please comment.

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Spring Season

26 Saturday Feb 2011

Posted by Ed Mahoney in Running

≈ 3 Comments

Tags

Austin Marathon, Bolder Boulder, Colorado Trail, Moab Half Marathon, recovery

Sure it’s still winter – especially in Colorado considering it just snowed the last two days.  But that little 26.2 mile jaunt down in Austin last weekend marked the end of my winter training.  And today was gorgeous outside.  About 45° with strong sun splashing off the new snow.  I was able to wear a single layer of Under Armour cold weather gear.  I bought a new white, mock turtle compression shirt.  Looks pretty good from my chest up.  Compression gear isn’t too flattering on my bowling ball belly.

I feel pretty good after the marathon.  I ran 4 miles Thursday and 8 today.  I was quite a bit more sore after the Denver Marathon, perhaps from running faster.  I had a sore lower stomach that felt like a hernia for several months after.  It didn’t go away until I began doing sit-ups again in January.  From the Austin Marathon, I have a pain lingering in my lower left leg.  It feels sort of like a high ankle sprain.  I’m guessing it’s from running so much of the marathon on the right side of the road which is not normal.  I recall a number of times shifting position from the curb to the crown of the road for a more natural feel.  It should go away soon but I might try some toe raises to see if that speeds up the recovery.

This official race pic above was taken maybe a minute after crossing the finish line.  My finish time is finally posted – 4:23.  That’s 23 minutes slower than I expected, which is fine.  What I learned from the splits being posted is I clearly went out too fast.  I ran the first 10 miles at an 8 minute pace.  I was running with the 8:30 pace team, so some help they were.  I didn’t notice because my breathing was fine, but clearly my legs are not in shape for such a torrid pace.  I believe a 9 minute pace would have been perfect.  As it was, I probably slowed down ultimately to a 12 minute pace as I finished with a 10 minute pace overall.  Bottom line is I need to relearn how to pace myself.  I used to have such a good feel for that 20 years ago.  And since I’ve learned I can’t trust the pace teams, I might have to start wearing a watch.

This pic to the right catches my fatigue in the last 50 meters.  I’m going to remember the pain from this race for years to come.  It might have been harder than my very first marathon at age 16.  The rest of the year should feel downhill.  My next event is in a month – the Moab Half Marathon.  I intend to practice my 9 minute pace for that puppy.  I hope to show some improvement in the Bolder Boulder in May.  I don’t have anything officially planned after that.  I did enter the lottery to run the New York Marathon in November.  I won’t be too disappointed if I don’t get selected.  Otherwise, I’m looking forward to some hiking on the Colorado Trail with my buddy Rob this summer.  I think I might finally be in good enough shape to hang with him.

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Fallin’ Behind

15 Saturday Jan 2011

Posted by Ed Mahoney in Running

≈ 2 Comments

Tags

Austin Marathon, Bolder Boulder, Moab Canyonlands Half Marathon, YakTrax

I haven’t had much to blog about in terms of running the last couple of weeks.  I haven’t been running much.  Work has taken priority.  I hate that.  I haven’t even been able to read a book at night.  That’s the way it is sometimes.  There’s no debating priorities – work always comes first.  But I’m concerned.

I registered for the Austin Marathon, purchased my flight, and quite possibly set expectations of running fast because it will be at sea level.  But I’ve dropped my distance down to 4 miles and am only getting out 4 days a week.  Not a good January.  I committed to the marathon to challenge myself over the winter.  I’m still glad I did it – I doubt I’d be doing anything had I not set such a goal.  I’ll accept the fact that work got busy and I’ll just do my best to finish the marathon without walking.

One good thing is I haven’t let the recent cold and snow slow me down.  I’ve got the right gear and winter running experience to deal with the weather.  In fact, I really enjoy running on snow and ice packed trails with my YakTrax.  It’s warming back up into the 40s and now that I’m acclimated – that’s down right balmy.

I expect work to continue to dominate my schedule for the next 2 weeks, but I should gain some bandwidth in February.  The marathon might be brutal, but I’ll be back on track for the Moab Canyonlands Half Marathon in March.  I didn’t care to run too hard in that run, just keep up with my neighbors – we have a big group going.  As far as measuring improvement over my running last year, the Bolder Boulder in May will provide the best apples to apples comparison.  Running fast isn’t everything.  In fact, it isn’t even close to some of the other pleasurable benefits from running.  But it’s hard not to be somewhat competitive about it.  Hopefully I’ll get some good training runs in soon.  Something I can blog about.

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Fit for the Holidays

18 Saturday Dec 2010

Posted by Ed Mahoney in Running

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Tags

Austin, Austin Marathon, Bolder Boulder, fit, run, ski, snowshoe

I’m off work for the next two weeks.  Perfect opportunity to focus on training.  But not always.  The holidays, and winter in general, is also a standard time for weight gain.  Work gets busier and with the stress comes fat.  I did miss a couple of days this past week because I couldn’t get away from work.  Usually though I make the most out of vacations.  I ran throughout Thanksgiving in Spokane with my daughter and brother-in-law.

In Texas for Christmas, I’ll be staying first at my mom’s house in Round Rock and then at my father-in-law’s house in Northwest Hills, Austin.  I have a nice route in Round Rock along a trail that follows Harry Man’s Road in Brushy Creek.  I can make an hour run out of that.  It’s nostalgic too because I used to run down this road in high school for cross country workouts.

In Austin, I’ll run down to the track at Murchison Junior High School.  Assuming it’s warm enough, I aim to launch my 2011 speed work with some quarter mile intervals.  My muscles need to relearn how to run fast.  No more seniors surging past me at the finish line next year.  I won’t need speed for my first planned event – which is the Austin Marathon in February – but I hope to show improvement in my 10Ks.  I’ll find one or two before the Bolder Boulder to get a good qualifying time.  I started too far back in the pack last May and found it frustrating to pass so many other runners.  I can tell you the secret to a good run in the Bolder Boulder – run slow the first mile.  It’s down hill, then miles two and three slope upwards and people die off.  It takes discipline to run slow that first mile with the race excitement and given it is downhill, but that’s the trick to running strong on that course.

I hope you have good winter running weather over the holidays.  Ski, snowshoe or run.  Weights indoors.  Take advantage if you have time off and use the holidays to launch your winter training regimen.  Merry Christmas!

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Longmont Turkey Trot

14 Sunday Nov 2010

Posted by Ed Mahoney in Running

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Tags

Bolder Boulder, Imogene Pass Run, Longmont Turkey Trot, State Farm

I thought I was done with road races for the season.  I said I was finished after the Denver Marathon.  Always quit while you’re ahead, right?  Wrong.  When Jen offered free long-sleeve t-shirts, emblazoned with her State Farm logo, to my neighborhood’s deep pool of athletic talent, I not only signed up – I signed up Ellie and Karen too.  This pic is of Ellie running strong in the 2 mile event at the 36th annual Longmont Turkey Trot.  Prepared for the chilly morning, Ellie wore Under Armor Cold Weather Gear for Girls black running pants and violet mock turtle neck jersey.  And she covered the Under Armor with a “Smiley Face” hooded sweatshirt from Justice.

I was motivated to run this 10K by more than the promise of a free shirt.  I began the season with the Bolder Boulder 10K, but haven’t run another 10K since.  Instead my other races consisted of 10, 17 and 26 miles.  So this event provided me with an opportunity to measure my fitness progress with an apples-to-apples comparison.  Same distance and same altitude – separated by five months of my most intense training in over 20 years.  So how’d I do?

I ran the Bolder Boulder, the event that marked my return to road racing, in 49:52, an 8:01 mile pace.  I was happy with the time as it was about what I expected to run.  I felt comfortable the entire course and ran a consistent pace throughout.  I expected to run faster in the Turkey Trot and was hoping to push myself enough to demonstrate decent improvement.  My time Saturday was 47:02, a 7:35 mile pace.  Plus I should mention I started a half minute behind the starting line to hang with my neighbors.  I’m happy with a 3 minute improvement.  For this year.  But I’ve got the racing bug and I want to run faster next year.  I want to be competitive in my age division.  Currently, even in these little local races, I’m far behind the leaders.  In fact, a 64 yr old man sprinted past me in the final quarter mile of the Turkey Trot.  My buddy Dave told me I should be satisfied with what I did in a marathon, running an 8:17 pace.  And I am.  But you understand don’t you?  As long as there is someone doing better, running faster, exhibiting stronger athletic fitness at an older age – I’ll want to beat them.

I met my goals this year by returning to road races, and completing the Imogene Pass Run.  I didn’t totally achieve my objective of a flat stomach, but the marathon was bonus.  My goal for next year is speed.  I’m also planning to run my first ultra – a 50 or 100 mile mountain trail event.  But my focus over the winter will include weights and calisthenics that strengthen my core and speed muscles.  And when spring rolls around, I intend to add speed to my runs.  I might even hit the Niwot track for some 400s.  I’ve said this before; muscles have memory and mine remember running fast.

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Ed Mahoney is a runner, author, and cybersecurity product director who writes about endurance, travel, and life’s small ironies. His blog A Runner’s Story captures the rhythm between motion, meaning, and memory.

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