NYCRUNS Labor Day, 10K; photo by NYCRUNS |
- It all started with the NYCRUNS Firecracker 5K on Governors Island in which I surprisingly placed first in my age group
- As part of the marathon program I got a gait analysis by Finish Line PT which pretty much came to the conclusion that my current running form sucks. I don't use my arms to propel me forward, my feet roll a lot after they touch the ground, and my hip extensions are almost non-existent, i.e. I pull myself forward instead of pushing. Oh, and I do some kind of claw thing with my left arm while running. It's interesting to see yourself running in slow motion. Well, I got a few exercises prescribed (stretching) and if I can gather up the $150 or so that it would cost me per session I can get it all improved. For now, I just watch my form (swing those arms, lean forward a bit more, focus on these extensions) and I must say there is a lot of potential in me to run faster and longer.
- I ran a few more races to check that my form indeed is improving. I ran the NYRR Fifth Avenue Mile with a new PR of 5:43, I ran a 5K while on vacation down in Virginia where I placed once more first in my age group, and I ran the NYCRUNS Labor Day 10K on Roosevelt Island where I came in fourth in my age group (so close, or not; I was a minute behind the third place holder). I also ran this year's NYRR Team Championships.
- I've been running five times a week with very few exceptions and, as mentioned before, without injuries.
For the curious ones here is the training plan for this week:
Monday: rest
Tuesday: 8 miles, easy
Wednesday: 6 miles easy, 3 miles threshold, 1 mile easy
Thursday (that's today): rest
Friday: 8 miles easy
Saturday: 5 miles easy
Sunday: 20 miles easy (my first 20 Miler)
My current weekly mileage is around 45-50 miles and I am filling up my months with 100+ miles. Not too shabby.
My take aways from the training program:
NYRR Team Championships Photo by Richard Brounstein or Bob Cowin |
- It is hard work. It is doable, though. Trust your coach.
- Don't fret if you mess up a workout. Once you do it again you will notice that it will get easier. My marathon pace long runs, for example, have always been really hard. I noticed, though, that the wall I keep hitting comes later and later, the more often I practice. It's mostly mental. If I take water breaks that are too long, for example, I am having a hard time to go back into my rhythm and the thought of calling it quit intensify.
- Doing hard workouts or long runs in a group is a lot easier than doing them on your own.
- Eat! Refuel! Get those calories, protein, and carbs in you. I have been scarfing down food like there is no tomorrow and I rarely feel like I ate too much. The good thing is that the next workout will burn another 1500 calories again.
- Refueling during a run is tricky. I still have to figure this out. Everything is going swell until it's time for a gel and some water. Maybe I still have to find the right flavor? I sure found plenty that I do not want to try ever again. Oh, and gels are nasty. They are sticky and the texture is just ugh.
- You are not going to lose too much weight. You will eat and then run and eat again. It's pretty much a zero-sum game with very gradual changes. I am still a bit overweight and while the hard workouts are chiseling on my pounds it is very slow going. That's fine with me, though. I am going to run a Marathon and weight loss is really not my goal here.
I am still planning on writing about some of the races I have done this year, especially the ones that were the most fun, like the 5K in Virginia. I hope to get to do that soon.
I do not have many more races planned for this year. The NYC Marathon is the big one, and then there is of course the Bronx 10M and the Staten Island Half. I am really, really going to make sure I'll get into the NYC Half in 2017. I will also have plenty of races behind my belt to get into the NYC Marathon in 2017 as well. I am thinking of making this my two major races for the coming years: NYC Half in the spring and the Marathon in the fall. In between I do at least 7 more NYRR races, and some of the NYCRUNS events, especially the ones that are part of the club challenge.
That was a quick update. Keep on running, folks!
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