Just Another Day in Studville...

When to Peak

I'm sure the everyone fondly recalls my post last December in which I shared with the audience my secrets to achieving a PR. After reviewing one's past performances, the next phase is planning how you will train for a goal race. (And remember that if you are going to go through all the effort to train for something, you better make it good.) This planning phase MUST have you peaking in fitness for your race. Peak too early and your race result will be disappointing.

Say for example your goal is a PR in a 10K. Your plan would have you doing the right amount of speedwork each week so that you are getting a little faster and stronger as the weeks progress as you are nearing the goal race. So finding the right balance in your training so that you improve but not overdo it is critical. As you approach the race the key thing to keep in mind is to not "leave your race on the track". Workouts are meant to prepare you for the real test. Put too much into your workouts and you can easily leave your legs dead for the race.

As I reflect upon last week's 5K in which I just missed a PR by mere seconds I am left reflecting on what may have gone wrong. Or they say in this day in age "what could have gone better". My speed sessions leading up to the race were perhaps my best ever. Week after week I was knocking out 1200 meter repeats better than I had ever done before and all indicators were that a PR was certain. It was becoming a matter of By how much will I blow away my old PR? So I'm left to wonder if I had peaked too soon. Although I took it relatively easy the week leading up to the race perhaps I had done just enough "damage" in my previous workouts that my legs were not as fresh as they could be on race day. Maybe my last track workout 6 days before the race was too much? Or maybe it was my track workout 12 days before the race that overdid it? Maybe it was both. Whatever the reason, come race day my legs did not live up to what their true potential seemed to be. Did I peak too soon?

Finding that winning combination in training to peak at just the right time, race day, is tricky. And it will vary from person to person. So we live and learn. Next time I'll make sure to leave a little something in my reserves when doing a speed workout. I'll back off a little earlier prior to the race so my legs go into it feeling fresh and ready for a new best time.    

20

The weather was sticky, there were lot of hills and my stomach wasn't entirely pleased with the endeavor, but I toughed it out for 20 miles this morning as the preparation for the Clarence Demar Marathon rolls on. O'Toole offered great company as we covered at least a dozen different topics of conversation. At one point we spontaneously decided that a good portion of the run would be through the Meshomasic Forest. The decision seemed inspirational and compelling when it was first made. Then when we were in the middle of the forest laboring up tough hills with unsure footing, the decision then seemed fool-hearty and poorly thought-out (actually, much nastier adjectives came to mind). Then, as we exited the forest at the top of Clark Hill Road with lots and lots of downhill between ourselves and home, we started patting ourselves on the back and congratulating ourselves for being so brave and courageous. Hey, that's how things go in the running life sometimes.

The post-run activities included a long shower, hopping back into my PJ's and pouring a hot cup of coffee. A sweet way to start a Sunday!

Know before you go

Since its been a contentious week with team members at odds with each other over a number of issues, here's a topic I'm sure we can all identify with. In fact, EVERY runner I know has had to deal with this matter during a run at one time or another. So I provide the following resource to all Glastonbury runners free of charge.
What am I talking about? Why, a map of the porta-potties around town (and beyond), of course!
GI issues. We've all been there. Maybe it was something you ate the night before. Or perhaps just prior to the run that didn't agree. Maybe you didn't spend enough time purging the tank beforehand. When you are out on a run and you start getting the red alert from engineering downstairs to  address a toxic matter its best you act quickly. But where to go? It pays to have an idea where the nearest Johnny-on-the-spot is located. It could be right around the corner and relief is moments away.
Luckily the town has a number of porta-johns scattered around town and I have done some extensive research to map their locations. They are typically at town-owned public spaces like parks and even schools. So if you fear the cauldron might bubble over during your run be sure to take a route that would bring you close to these relief stations.
The hope is this might save you some agony. You can thank me later.
Oh, and if you know of some that I missed, please submit a comment and let us know where they are. For example, is there a porta-potty behind the police station near the baseball field and playscape?

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K-Law's Training Log: 1.3.08

Getting dressed for a run in 5-degree weather seems like suiting up for a spacewalk.  This morning I had three layers on the torso (four if you count the reflective vest), two layers on the legs, a thick cap, a facemask, two pairs of gloves and one pair of mittens, which made it feel like I was running with boxing gloves.  And only after great deliberation did I decide to go with just one pair of socks.

I did most of the run with Mr. Sattler (yes there are two psychotic runners in town) and we did a hilly loop which included Foote Road and the Olde Wood neighborhood.  The southerly wind was quite noticeable, especially when we were heading north.  If it wasn't sub-zero with the wind chill then it was pretty darn close to it!

Total mileage was 10.1 with an average pace of 7:28.  And this is shaping up to be a high-mileage week; I'm at 50 so far with a tempo workout on tap for Friday and a 20-miler with the guys scheduled for Sunday.

Preparing for the cold

Just as one should train properly for a foot race I believe one should train for something as challenging like a the dip in the near-freezing waters of a local river. In fact, the chances dying from jumping into frigid waters is probably much greater than that of competing in a marathon. The sudden shock to the body that comes from getting into cold water is not to be taken lightly.
Not familiar with the potential risks? You better get educated. This site might be helpful. Note that the body has an involuntary gasping reflex that can momentarily incapacitate you. And exposure of the head and chest to cold water causes sudden increases in heart rate and blood pressure that may result in cardiac arrest.
To that end I have begun preparing for this coming Sunday's polar plunge. After my lunchtime run today I took a cool shower. Not cold, mind you, but certainly not the warm showers that I normally take. I made sure it was cool. Then to test my reaction I turned it even cooler. I plan to take an even colder shower tomorrow after my run as one last step in acclimating to the cold.
As it is, I normally try to acclimate to winter by wearing only a light weight jacket and gloves at first. I try to see how well I can withstand the elements. As the temps drop I will gradually layer up more but I try and be one of those "hardy New Englanders" you hear about. It builds character. I like to test myself and see what I can bear. Speaking of bears, I'll probably have a fairly good idea what polar bears experience when we take our icy dip on Sunday morning. But I still have some time to prepare myself...   

In praise of a rest day

Today is a rest day for me. No running and no forms of cross training. My body needs a break. For me, there are two types of rest days: planned and unplanned. Today is a planned rest day. I intended to take the day off from running and other forms of exercise. I like planned rest days.
Its those unplanned rest days that I do not care for. Those are the days in which I intend to run but life (work, family) get in the way and I miss out on the opportunity. 
On planned rest days like today I sleep in later, eat plenty and have no feelings of guilt. Heck, I may even forego the stairs and take the elevator every chance I get.
That's enough typing for now. Too much finger work for a rest day.