Turtle Training : Tags : long_runs

Turtle Training

4 Posts tagged with the long_runs tag

A few months ago, after reading a bunch of stuff from Hammer Nutrition on the subject of protein cannabilization and long runs, I started trying their "Sustained Energy" product which has some protein mixed in with the carbs. This stuff is kind of a pain for me to use - I do my runs after work in the evenings and the mixed form of this stuff starts going bad after a few hours. So I fill a couple of dry gel bottles with the powder and leave it sit all day. Then, just before heading out to run, I add water and shake well. I played with this for 4-5 long runs, I think plenty to see how it works out.

Well, I have to say, I'm going to stop using it. Nothing against Hammer. And I'm sure this works well for manypeople, just not so well for me. First, I'd prefer to simply carry a gel packet than a belt and bottles, especially during a race. The belts wear on me after a while. Second, I just don't like the flavor of the mix. It's not bad, but it sure doesn't inspire me! Third, and this is the real issue, I think they leave me constipated for several days after a long run. The gels just don't do that too me.

413 Views 2 Comments Permalink Tags: training, fuel, long_runs

Tapering to the Baltimore Marathon, 2008

Posted by Steve Carton Sep 26, 2008

Well, this is the end of our first taper week (of 3) so we planned to run 16.2 miles easy last night. Interesting weather - drizzle and windy and cool. We ran probably faster than we should have or needed to (and my legs feel it today), but we had near-perfect distance running conditions. In the end, we ran a bit more than our plan.

Our LDT route goes from National Airport (Gravely Point Park) north, over the 14th street bridge and then up and into Rock Creek Park, thru the National Zoo and on up towards the park's nature center, depending on the distance. It's a great route - water roughly every 2 miles, some big hills in the longer distance versions, free parking, well maintained trails the whole way, interesting sites and very few street crossings (6, I think. And only 3 are actually ever busy).

So we ran north, about 8.2 miles, stopping for a few minutes to give directions to some lost teens at the zoo, and turned around. Got back to the zoo, ran through it, and found, to our surprise, the gates at the trail exit were closed and locked. We backtracked a bit and climbed up the embankment to the Zoo road, looking for a way out and couldn't find one. Ended up backtracking to the main entrance and out that way. Added about 1.2 miles plus some mountaineering But also meant we got to run thu the parkway tunnel south of the zoo (which we normally get to miss by staying on the trail) and that was dis-topian - like something from a Will Smith movie.

We ended up back at the car, safe and sound, just a bit further on the distance than we wanted. But a fun diversion. I need to get a small sweatproof camera to carry for these events! Any recommendations?

Next week is a 10 mile long run.The week after, just short and easy.

Slogging onward.

329 Views 0 Comments Permalink Tags: training, baltimore_marathon, long_runs

San Francisco Long Run (Wow)

Posted by Steve Carton Jun 23, 2008

I was lucky enough to be in San Fancisco last week and since I usually do my long run late in the week, I decided to try and run it on Friday morning there. It was a fantastic run, though I had touble -- I was way too tired and dehydrated and ended up walking a bunch. But the run was well worth it for the scenery and the thrill.

I was staying at a hotel on 3rd and Market, so I chose a route down to the Embarcadero, then north past Crissy field and over the Golden Gate Bridge, and then back again. Seemed to be about 16 miles.

http://www.mapmyrun.com/images/btn_view_interactive_map.gif

I got started around 7:30 am -- a little later than I had planned, but still early enough. It was warm in SF and I wnated to be done before it got too warm. I carried a water bottle, though the runners at Fleet Feet in SF had told me there was a lot of available water along the way.

San Francisco is a fantastic place to run and I tried to take some pictures with my cell phone along the way. They are crappy, but better than nothing? Maybe not. Anyway, I hit the Embarcadero at the Ferry Building. There was this neat park/sculpture/waterfall:

I could see the Coit tower on my left as I ran along the waterfront. Alcatraz Island was popping in and out of view as I ran past buildings:

There were sooo many other runners out, I felt like I was at home, running with my fellow addict. As I passed Fishermans Warf, there were the very cute small fishing boats and all the neat local seafood restarants:

Then along past the aquatic center and up the hill to Fort Monroe. Then down the back-side of the fort park with a beatiful view of the water and the Golden Gate Bridge in the distance:

Then past the "Gas-House" cove and on to the Yacht Club area. First water stop and bathroom break at about 4.5 miles. The on through Crissy field and up to the "Warming Hut" which is at the foot of the bridge. I took the steps up to the bridge...

And I walked those -- just too steep for this turtle. But then I was on the bridge and headed across:

The views were just plain fantastic. The Bridge was awe-inspiring.

I ran over to "Vista Point Park". Refilled the water bottle again. I waited there for about 20 minutes before starting back. For some reason my nose started bleeding and it took that long before it stopped. I didn't want to get underway again until I was sure it wasn't bleeding.

On the way back, I got a great view (and a lousy picture) of the workers painting the bridge cables:

Coming back, I got dehydrated and hot -- had to walk a bunch. Or, perhaps I pushed too fast for the first half. Or maybe the travel had exhausted me. Anyway, I was beat. But I will do that run again next time I'm in San Francisco.

297 Views 0 Comments Permalink Tags: training, long_runs

Training for a 4:30 Marathon

Posted by Steve Carton May 20, 2008

Well, after a short break (two weeks of no running at all following the Frederick marathon May 4, one week in the Bahamas partying hardy), we've started training for the Baltimore Marathon. It's running this year on October 11 and it's part two of the Maryland Double Challenge (the things we do for a medal to hang in the closet!). We've decided to start over, from scratch. Sort of. We (my turtle partner and I) are determined to break 4:30. Our fastest times are around 4:39. So we're close. But how do we train for a target speed?

After looking at lots of plans on the internet and talking with other marathoners, here's the basic idea: interval, tempo, and distance runs every week. We're starting out with intervals -- 4x800s with a couple easy warmup and cooldown miles on Mondays. Except that every other Monday will be hill work -- 4x hill ascents and descents. Increasing the number of reps every few weeks. Since we're trying to hit a target finish time of 4:30, we're working the intervals based on the Bart Yasso 800's theory -- so we are aiming for intervals in under 4 minute, 30 seconds. As I understand it, intervals should be run at a speed just short of gasping for air. 4:30 is too slow for that for us. So last night's intervals ranged from 3:40 to 3:50. Perhaps too fast, but I would like to have some extra gas during the marathon. I haven't figured out how fast to do the hills yet. These are especially important because the Baltimore marathon is very hilly.

Every Thursday is the distance run. A 4:30 marathon means a 10:18 pace. So we are planning to run at a 10:18 pace during our long runs. This may not hold up as the distance extends beyond 16 miles or so. I've personally run 18 miles in 3 hours, which is a 10-minute pace, but after that I faded. But I have to believe that if we want to improve our speed, we need to actually run faster. I guess it's a balance between running fast and having enough recovery time between distance runs. We'll start with only 10 miles, so we should be able to build nicely. We'll run each distance for a couple of weeks, then drop back a bit for a recovery week and then increase by a couple of miles. Gotta work out the water, especially as the DC summer rolls in.

Every weekend will be a tempo run -- 70% effort as I read it. I really don't know what that means except for a loose definition that we can converse (like all-stars), but it's hard. I think for me, this means running at about a 9:30 pace. I ran a 10-mile tempo run earlier this spring in 88 minutes, so I think somewhere between 9 and 9:30 should be about right. Maybe a little slower, but under 10 for sure.

So, that's the plan. I'm working on putting it all down on paper (or spreadsheet). Hopefully it will pay off.