Turtle Training

Late Taper, better than No Taper...

Steve Carton — Fri, 30 Oct 2009 17:22:55 GMT

So, last night I finally had a good LSD -- 16 miles mind you - not the long LSD I needed to get before Harrisburg (which is 9 days away). But, being only 9 days away, I'm supposed to be tapering, not running distances, so this was a compromise. But I needed the psychological lift. Way down in my mind about how porrly prepared I am for this 'thon. So this week, I've put in about 30 miles and will get some more before the weekend is over. Hydration and fuel seem to be working again. But I'll definately be relying on the large base of miles and marathons I've build over the past 30 months for this one.

After this, a couple weeks recovery and then start training for spring.

Harrisburg or Bust?

Steve Carton — Fri, 23 Oct 2009 18:06:38 GMT

It's been a while since I wrote - have not had a good training season this summer for a bunch of reasons. I sprained my right ankle in May (after the Frederick Marathon) and had to take about 6 weeks off of any serious running for that. Also developed a sinus infection that slowed me down a bunch even after I got back into it. And work heated up a lot. Oh - and I got a new toy - a 35' sailboat. That has taken some of my time and interest! And travel and vacations, etc.

So I'm very late getting ready from Harrisburg. I got one 20-mile LSD in a week ago. Will attempt a second tomorrow (Saturday). But I'm way off my game. So I'm heading to Harrisburg in 2 weeks+ with no more expectation that to just finish. And then get started over the winter, training in earnest again.

After the ankle injury I dropped almost all the speedwork out of my training. Not sure if this was smart, but I was scared of a reinjury. So I am doing some speedwork now, but it's too close to the event to do anything major. Have to start back on that after recovery!

Ankle Still Improving - Time for some LSD.

Steve Carton — Thu, 23 Jul 2009 15:25:54 GMT

It's been 5 weeks since my last LSD or

speed work - letting my ankle get better. And it does seem much improved. I've

now got some reasonable tempo runs and some easy runs in last week and Monday

this week and I feel pretty good. I'm going to try an LSD this afternoon

(targeting 18, but I'll base that on how I feel). 18 is a big increase on the

miles I've been running, so I'm really counting on the large base I've developed

over the past couple of years to get me back to that level quickly. But we'll

see. I'll definitely run slowly. And stay off the hills for now. Just see how it

goes.

Afterall, it's only 13 weeks to the MCM...

Ankle Better, Thanks

Steve Carton — Thu, 16 Jul 2009 15:03:39 GMT

Okay, I've done two decent runs - one tempo and one easy this week and my ankle is okay. A little tired, and somewhat achy, but no sharp pains or anything. So I'm cool (well, hot this time of year) and starting back into the training. I've lost some time - I should be about at the 16-mile LSD point (and about 7x800 intervals) and I'm not there on either. I'll shoot for a 14 mile LSD this weekend and see how bad off I am.

But if all goes well, I'm hoping to do the Marine Corp again this fall.

A Glitch in the Training

Steve Carton — Mon, 13 Jul 2009 15:09:46 GMT

Well, I'm not doing so great.

About a month ago, I developed a sharp pain in my right ankle. I stayed off it, used ice for a bit and then went to the Dr. I was concerned that it might be a stress fracture. I've only run once since the pain started - about 4.5 miles very easy and it hurt. The doc did an xray and said it isn't a stress fracture, but an injury from about 15 years ago (basketball) that hadn't healed properly. A bit of weak cartilage had broken off and was twisting into the ankle joint, causing the pain. He gave me some stretching and strengthening exercises. Told me it was okay to run, but to use the pain as my guide - don't run if it hurts. And he has me scheduled for surgery in late August. His thinking is that it will likely remediate by then if I do the exercises, but that it takes 6-8 weeks to get onto the surgery calendar. This way, I'm scheduled and I can cancel if the problem goes away.

So I've been doing the exercises (not religiously, but fairly regularly) and they do seem to help. I'm going for an easy run this evening - hopefully with good result.

Back to it - LSDs in the Heat of DC Summer.

Steve Carton — Fri, 19 Jun 2009 15:26:09 GMT

Well, nothing is as inexorible as time and the fall marathons will be here soon enough, whether I'm trained or not. I'm still a bit undecided about which 'thons to run. I've signed up for the Harrisburg PA marathon November 8. I'm thinking about either the Marine Corp (again) or Baltimore (again). The MCM is only two weeks before Harrisburg, so Balto may make more sense. But I have a hankering to run the MCM again (oh -- and I didn't sign up before it closed, so I have to beg/steal/borrow a bib). But no matter which I end up running, it's time to get back to the training program. Which means LSDs. In the summer. With Heat. And humidity.

So Wednesday evening, my interpid RB and I headed out for the first (of many) LSDs of the summer. This one, relatively short at 16 miles. From Crystal City up to the Zoo and back. Slow. Painful. Welcome back!

I am trying something new this summer. I always seem to have issues starting at about mile 21 and going thru about mile 24 of a full marathon. I know, it's the wall. But how to train for it? This summer, I'm trying runs two days in a row that put me well into that milage. So on Tuesday evening, I ran a 6.5 mile tempo run. Then Wednesday I ran a 16 mile LSD. Sure enough, at about mile 14 of the LSD, I started to feel wiped out. So this might work -- get some solid, simulated training in those late-miles. I'll write more on it as the program progresses.

Cramping, Heat and Huh?

Steve Carton — Mon, 15 Jun 2009 18:09:01 GMT

I had an interesting thing happen during a tempo run last week. My RB and I headed out for a short (ish) tempo run of 6.2 miles. It was fairly warm and humid, and I know I was not acclimated to that, and perhaps a bit dehydrated even before starting. At about mile 3.5, I started to feel very tired, heavy legs. I slowed a bit and walked some, hen started running (slower) again. At about mile 4.5, I developed cramps, especially in my left calf. Walked some more. Started running again at about mile 5 and then was fine from there to the end - no more cramping or tired feeling.

Now, I've had cramps running before - that's not new. Nor is the heavy-feeling of tired legs (oh yeah - I ran intervals the day before too). So all that was "normal" in the sense that I could easily ascribe it to not enough recovery, too hot and humid, and not enought water/electrolytes. What I can't figure out is this: why did I feel fine after walking for a bit? What made the cramping go away? I didn't drink anything, didn't take any electrolytes, didn't do anything but walk a little. All I can think is that I was a little too warm and needed to cool off a bit. But I didn't feel overly warm - it wasn't that hot out.

So I'm befuddled.

Shorts with Pockets for Long Runs and Races

Steve Carton — Fri, 12 Jun 2009 19:02:38 GMT

I discovered RaceReady shorts about 2 years ago when training for the Marine Corp Marathon in 2007. And I love them, especially the LD-6 shorts which are a little longer. They're light and very comfortable and the pockets are; well, I carry a lot of **** so pockets are a must. Did I say that I love these shorts? One of my disappointments has always been that the local running stores (Annapolis anyway) don't really carry them, or at least not a variety of them. So I always mail order them. But that's okay too.

So I was visiting a new running shop near me (Charm City Running, Parole, MD), and happened to ask if they stocked these shorts. And they responded that they didn't, but that there is a new pocket-ready short from Asics. Interesting - I guess I had assumed that this was a small enough market that no one (besides RaceReady) would want to play. So I bought a pair.

I wore them on several LSDs and also in the Frederick Marathon this year. I have to say, I prefer the RaceReady shorts. Though the pockets are about the same, The Asics are heavier and bind a bit too much in the liner. Not a big deal, but they are also $10 more expensive. So, for me at least, the RaceReady shorts are better.

Frederick Mararthon, May 3, 2009

Steve Carton — Mon, 04 May 2009 14:41:22 GMT

Sunday, my running bud and I ran the Frederick marathon. It was my eighth marathon in 26 months and a very good race for me on many fronts, not least of which is how much better I did this year that last, where the second half nearly defeated me[ (Frederick Marathon, May 4, 2008).|p-8215] Here's the blow-by-blow.

I got my gear mostly set the night before and tried to get to sleep as early as possible (though it didn't happen until after midnight). Then I was up a few times to pee having tried hard to hydrate well all day Saturday !http://community.active.com/images/emoticons/sad.gif!. So I was still tired at 3:50 am when the alarm went off and I fell out of bed. Made my usual race-day breakfast of a bagel and banana and a pot of coffee. Then headed out into the pre-dawn rain and dark towards Germantown to pick up my running bud en route the fairgrounds. As we headed north on 270, we remembered from last year how the I70 exit for the fairgrounds was terribly backed up. Last year we were quite worried about getting there on time. So this year, when we saw the line of brakelights starting a mile before the exit, we went on past and followed "GG" (nickname for the GPS) to the next exit and then to the fairgrounds and parking. Still dark as we parked at about 5:45 am.

The race organizers changed some things in the arrangements from last year.We parked in a grassy field about a quarter mile or so from the starting area. As we were walking towards the grounds, the gray sky started to get lighter. We both needed to use the facilities, and remembered how long the lines were at the porta-johns last year. We found that by heading past all that to the fairgrounds buildings, there were regular bathrooms that were almost unused, so we went there instead.

Then we wandered over to the starting area. This too was a little different, starting on the street instead of inside the fairgrounds. But it was a nice easy down-hill start that way. We joined the throng of runners waiting for the start to get organized, and then found the area for our planned pace (between 4:30 and 4:45).

Still gray but getting lighter.

And more and more runners getting ready.

And crowding towards the starting gate.

And then we started. The first half is a very pretty run through the old parts of Frederick and the historical sections of town. I stopped to pee once and then ran a slightly faster pace to catch back up with Spencer. Took about 3 miles to do so. Nice and easy running, good crowd support. On the main roads. And a particularly nice tour of the Walmart parking lot.

After that, we ran back into the downtown area through rural farmland and back to the fairgrounds where the half-marathoners finished. My RB stopped to pee at about mile 10 and caught up with me at the half. Also, it started raining. Not hard, but a constant drizzle that would get to be more sometimes. I offered to buy a hat off one runner

We had a good consistent pace going. After the half, the route took us downtown thru one of the canal parks (very pretty) and then on out to the east and the hills. But I stopped taking pictures - I was worried about my camera getting wet.

The second half is not as pretty as the first and it's a lot more difficult. I've had an ongoing debate with myself about which marathon has the harder hills, this or Baltimore. I'm now decided it's this race. At about mile 16, the hills start in earnest. There is one initial hill that feels great to be at the top of. Then down the back side and a left into the suburban neighborhoods. As soon as we made that left, the road started up again, and this time a lot steeper. But even that was fine - we were ready. That was the highest point on the run and after that was a net descent, but it came as wave after wave of up and down.

By this time it had been raining long enough and hard enough that my shoes and socks were sloshing around and I was periodically wringing out my very drippy shirt. Finally, at about mile 20.5, I had to walk for a bit. One final hill inthe neighborhoods was more than I could handle. I walked to the water stop at mile 22 and then gel-ed up again and started a slow run. After that, I was able to run fine, though slowly, to the end of the hills at about mile 23.5. From there on is mostly flat and my pace picked up. The final stretches went past an old farm with a manuer smell so strong I almost lost my gel. But I got past that and towards marker 26 I was back at pace again. Flew into the fairgrounds actually passing people.

Final time was 4:43:57. Not my best. But I was pleased, given the rain and the hills. And I had some firsts - I managed to run through many of the water stations, drinking on the run instead of stopping to drink. And I felt very strong through most of the run. And I finished well hydrated and fueled, so I did the right things in that department (though I couldn't stand the sight of another poweraid at the end).

I wonder if the problems I had were really with the hills or more to do with the good old wall.Really, I had trouble in the same stretch of the B&A marathon in March even though I set a PR. So I have to look into training more for that period (miles 21-24).

Great race, well run and now a fond memory.

Next Marathon - Frederick, 2009

Steve Carton — Tue, 31 Mar 2009 15:14:08 GMT

Signed up for Frederick (May 3) today. I plan to eat the hills this time, instead of last year when they ate me!

Guess I'd better get some long runs in. It's been a few weeks.

Some Time off -- now back to it!

Steve Carton — Sun, 08 Mar 2009 20:43:54 GMT

I took the past week following the B&A Marathon off. Well, mostly off. I did some speedwork on Wednesday. I feel fine, fully recovered, but really didn't have much time this past week. And we had some snow in the nap-town area. So I decided to rest.

So what next. My RB is pushing for a repeat of Frederick. That would be fine -- especially on the idea of getting back on the horse, since I did so poorly there last year. Or Long Island? New Jersey? Or what? Something in late-April or early May.

The B&A Marathon -- March 1, 2009

Steve Carton — Mon, 02 Mar 2009 17:23:55 GMT

So yesterday I ran the B&A trail marathon for my third time. My seventh marathon in two years. Each time I run this I set a new PR! So I like it a lot. But it was a bittersweet day.

I had been watching the weather forcast -- the Annapolis area was expecting a winter storm starting Sunday, but with a preceding front coming through on Saturday overnight. It seemed like we had a good chance of an ice/snow-covered B&A trail for running on Sunday morning. I layed out my kit with about 5 clothing options the night before. When I got up at about 5:15 am, my back deck and yard were covered with a sheet of slush and I thought it might be a long, wet, rough day. But it wasn't all that cold -- about 32 at that hour, so I was hopeful that the trail would be no more than wet.

So I chose my clothes, got dressed, extracted my wife from her cocoon (she drives me -- for which I'm very grateful, though mostly afterward when I hurt) and made my ritual marathon-day breakfast - a banana and a sesame bagel with a little butter. And drank a pint of gatorade G2 (just for the preloading of electrolytes). Double checked everything and headed out the door. I didn't bring my camera on this one - it seemed like it might be a wet day.

Got to the Severna Park HS starting area at about 6:30. Plenty of time. The place was packed. The event was sold out (possibly for the first time ever?) and the auditorium was crowded. I think I heard that there were 1,00 registrants. Found some friends (Bruce) and shed some clothes, went to the bathroom and chatted. My RB (Spence) showed up and got ready. Spence was planning to run the half and our goal was that he would keep me on pace (about 10:18) for the first half so that I had a shot at breaking 4:30. My previous PR was 4:35. My hope was for even or negative splits.

Then we headed outside to the starting area. I pulled my customized trash bag on and stayed warm enough. Seemed like it was warming up. Then we started. Spence and I had stayed back a bunch in the field, so it took about a minute to cross the starting mat. Then we were off, headed out through the local neighborhoods and onto the B&A trail. Very crowded on the trail. I can see why they have to limit the numbers. But, as usual, it thins out a bit as runners hit their paces. And the weather wasn't bad. We had a little snow aff and on, but it was mostly clear all day.

We ran south for a ways. About mile 4, Spence had a bit of an accident. The trail has 6x6 posts implanted to keep cars from turning onto the trail. Spence didn't see one and tripped over it. Went down hard - face first. At firs, he thought he got bumped and bruised, but would keep going. But blood was pouring from above his eye. He dropped out to get it checked out and said he would catch up with me. Met a pair of youg guys who had decided saturday night to run the full marathon. They were cyclists, so they were in good shape. They were having a great time. Also met "Naptownrunner" from this site. He was volunteering (thanks)!

Up to that point, we were running a very consistent 10:18 pace (thanks to Spence). But after that, I seemed to pick it up a bit. Reached the 6.5 mile south-side turnaround and headed back up the one real hill on this course. Took it easy, but steady. Then hit my stride. Got to about mile 10 at about 1:40 or 10/mile. Faster than I had planned to go. But I felt great. I held back a bit because I felt good enough to run fasterbut I knew that would hurt me later on. I got a call from Spence saying he was heading to the hospital to see about stitches over his eye (ouch).

I got back to mile 13 which is where the 1/2 marathoners turn off to finish. The pack thinned out very significantly after that. Of the 836 finishers, 590 were half-marathoners, 246 ran the full. Passed 13.1 at exactly 2:11 and headed north. The second half of this marathon is mostly a head game. It's mostly flat (two "bumps" which are overpasses) but just goes on and on. I fell in behind a young man doing his first full. We kept the same pace for a bit, up to the northern turnaround point, about mile 19.5.

Coming back south, I started to flag a bit. I did the math (which is simple except that late in race) to figure out the pace I neededin order to break 4:30. Close to 11. So I forced myself to slow down a bit to that pace. I always seem to have a bunch of juice left at the end and knew that if I was close, I would make it. I stopped briefly to pee at about mile 21. Then just slogged along. Felt awful, but after 6 marathons, I know this game pretty well.

But then at mile 24, realizing that I only had about 25 minutes left to run, I knew the goal was in sight and my pace just picked up. Back to 10 and then to 9/mile. Got back to the final turn off the trail and onto the road to the finish and I was flying. Actually passing people. Hit the final stretch, felt great and was running like it was a 5k. I saw the clock and that it read about 4:28 and knew I was golden. As I ran down the chute, I heard a bunch of my peeps cheering me on, heard the finish timers announce my name. And then flew across the mats for a chip time of 4:27:46. Well below my target

I got a call from Spence. He ended up with 4 stitches, a shiner, and a huge lump on his forehead. So it was a bittersweet day -- a PR and a disaster.

I do want to say thanks to the volunteers. They really came through for Spence. And at every water sop, the start and finish, and at all the street crossing. Also a special thanks to the AA County police -- they were geat. And a special thanks to my wife for driving me and picking me up, and for putting up with all the traning time.

6 Days to B&A

Steve Carton — Mon, 23 Feb 2009 15:13:57 GMT

Six days to go. Ran 27 miles last week. Somewhat easier paces that I've been running. Did some lightweight intervals yesterday.

Plan for this week: today: 6-8 easy. Wednesday: 6-8 easy, Saturday: 2 at tempo pace. Marathon Sunday.

Ready or not...

Final 10 days of Taper to B&A, 3/1

Steve Carton — Fri, 20 Feb 2009 16:19:05 GMT

I'm in the final 10 days before the B&A Marathon, 3/1/09. Feeling very ready, psyched.

Been thinking about what runs to do for this last stretch. I'll try and get an LSD in Saturday morning - maybe 11-12 miles, but at a slow. easy pace. Then maybe some track work on Sunday, but easing up on the intensity a bit. That will put me at about 28 miles for this week, which is probably a good taper number.

Next week, I'll run an easy 8 miles or so on Monday and maybe 6 easy on Wednesday. I might go for a "wake-up" 2-3 mile easy run on Saturday. Or not!

This will be the 3rd time running the B&A, so I have a very good mental picture of the route. My RB is planning to run the half, so we'll stay together that far. I've worked a lot on pacing over the past few weeks, so am hopeful I won't make the same mistake this year as last - going out way too fast and then dying at the end.

Optimistically...

Not Tapering Like I Usually do

Steve Carton — Sat, 14 Feb 2009 18:33:23 GMT

Well, as I've pontificated before (does that make me a pontif?), I'm a big believer in a 3-week taper before a marathon. But I really didn't feel I got enough LSD work in before the next marathon, which is 2-weeks from tomorrow. I had a couple of 18 milers, but nothing over 20 since the Rehoboth marathon back at the end of November.

Now, this will be my seventh marathon in two years, so I have a big mileage base. But I was still concerned. But, I'm now into the 3-week taper period. So I talked this over with my coach and he told me that, essentially, I probably didn't need a 20+ mile run in. He went on to say however, that if I thought I could use the confidence that having at least one 20+, and as long as I wasn't trying to recover from any injuries, it was probably fine to have a 2-week taper.

I'm not nursing any injuries (except the obvious mental ones).So I went out this morning and did a 21 miler. Kept up a good pace throughout and finished strong. So I'm trying something new (to me) - a 2-week taper. I have a reduce-mileage plan for the next week and then just easy maintenance the next week. And then, Sunday, March 1, the B&A Trail Marathon.

I'll report back on how this works out.