Marathon Training – Week 17

A Good Soaking

Do you know my favorite weather for a run? I will give you a hint: it’s the exact opposite of what many, if not most, people would say is their favorite weather. Many would say their favorite would be sunny and maybe about 80º, right? Most runners wouldn’t say that, though 80º isn’t that bad, at least not when you live in Oklahoma where there are about 60 days over 90º every summer. But most runners would also not say their favorite is my favorite because my favorite is rain. Yes, GLORIOUS EXHILARATING CHALLENGING ENERGIZING FUN LIBERATING RAIN!  My favorite marathon (Dallas 2014), the one I crossed the finish line feeling best, was the one I ran in a torrential downpour from about mile 22 to 25 (with much of the rest of the marathon in light rain as well).  How good did I feel? My last 6 miles were faster than my first 6. That tells you something.

Fleet Feet Runners in the Rain!

This week I had the best rain run of my life. It was raining and about 70º. But it wasn’t just that it was raining, it was that it had been raining all day and the streets were wild flowing rivers by the time we started our run. We ran exactly one block before we hit our first river and had to splash at least one foot into it. Within another 2 blocks we had already given up trying to avoid puddles and rivers because our shoes were soaked already. And that’s when it got fun. No longer worrying about getting wet, we were out to enjoy ourselves. We had a challenging 5 mile course that was new to most of us. We went up and down busy streets with driveways of water. We ran over sidewalks that had never been edged, had about a foot of width to them and about 4 inches of water. We ran down small town streets with puddles the size of small towns. We jumped, we leaped, we splashed, we oohed and ahhed.  Most of all we smiled and laughed. Ok, most of all we watched where we were going to avoid falling into a pit or something, but after that we smiled and laughed a lot!  We did what adults never get to do unless they are runners, and that is play in the rain.

After 5 miles in the rain, happy as a clam!


The injury

In the meanwhile I had an injury scare. On Tuesday morning I was doing my usual stretching and calisthenics when I heard a very loud and distinct crack in my rib cage while using some 5 lbs weights. It hurt and I immediately stopped. It felt like I had been punched really hard in my ribs. It was way up high on my right side, even with my man boob but under my arm pit. I got up and walked around. I breathed deep. I bent over. I sat down. What was it? A cracked rib? It certainly sounded like a crack, but maybe it was just a pop or a snap I heard, not a crack. The fact that I could breathe deep with no extra pain made me think it wasn’t a cracked rib. It was probably just a pulled chest muscle of some sort but I didn’t know.

I spent the rest of the day doing what I usually do and monitoring the pain level. It wasn’t that bad but it definitely was there. I have a pretty high pain tolerance so I have to remind myself that just because I can handle it doesn’t mean it is ok. I was pretty nervous about what it could be, especially this close to my goal race. What if it really was a cracked rib, then what!?

I went to my scheduled run that evening. It hurt as I first started running, the impact definitely was jostling it. But after a few miles it started to mellow out. After I got home the pain didn’t increase so I decided I would sleep on it and see how I felt in the morning. Wednesday morning I woke up and it was a bit sore. I skipped my stretching that morning. I went through my day and by mid morning I had forgotten about it. By about 1 pm I was testing it and it surprisingly felt like it was barely there. As a matter of fact the only time I really felt it at all that day was when I laid down on the floor to show my wife Linda exactly what I was doing as it happened. I didn’t reinjure it then, just noticed the pain. Wednesday night I did the rain run mentioned above and felt great. Thursday I did another run of equal length and felt great. If I press in that spot I can still feel a soreness but other than that it’s like it never happened. Whew, crisis averted!

The Rest of the Week

The long run this week was supposed to be 16 miles. I did 3.5 miles with the half marathon group, then did 9 with my Pathways group. We actually did a mock Tulsa Run (their 9.3 mile goal race). We did a slow jog to the exact start line and then ran over 3/4 of the race course. We ended at the exact finish line.

Amazing and strong PW1 at the end of our mock Tulsa Run!


I had to quickly run back to the store to get some veggie trays my wife had made that I had in my car to bring to a nearby church for a funeral. I had until 9:30 to do it and got it there by 9:15, yay me! Then I ran back to the finish line and met the rest of Pathways as they came in. I took pics of them all and then ran another mile at cool down pace. That gave me 13.1 for the day and that felt like plenty.  When you are this close to a race it’s better to be safe and end healthy than to push for a certain amount of miles.

Two weeks to go and now I start my Taper! More on that next week. If you would like to read the rest of my Marathon Training posts simply click on the ‘series’ drop down menu on the right and pick ‘marathon training’.

See you running,

Marty 

 

Medusa Getting Her Hair Straightened

The Adventures of Medusa

Medusa never goes to the hair stylist because her hair is very hard to tame.  But she was going to a big ball honoring her contribution to the new Herpetology exhibition at the Zoo and wanted to try something new.  She showed the stylist a picture of a famous celebrity and told her she wanted hair like that. The stylist did her best but it wasn’t good enough and she never went back.


Drawing and short story © Marty Coleman | napkindad.com

To see more of Medusa’s adventures in daily life use the ‘series’ drop down menu on the right and click on ‘Adventures of Medusa’.


Marathon Training – Week 16 & 17

Week 16 – After a Long Run

After you run a long race you are supposed to take at least a few days, if not a few weeks, off to let your body recover and rejuvenate. But after a long training run it isn’t the same. You are still in training and you still have your goal race ahead of you so you still have to run. However, you should consider the punishment you put your body through on that long run and remember not to overdo it the next week.

I didn’t do that very well after my 20 miler and I could feel it. My legs were tired most of the week, my joints were aching and my muscles sore. I thought it might get better as the week progressed but by the time I ran my fourth run of the week I felt pretty wiped out. I was able to do all the runs and keep my pace, but it was definitely harder than usual.  Luckily my long run of the week wasn’t a LONG run in the scheme of things. It was supposed to be about 12 miles. I ran 3 before the group run and 6 with my Pathways group and said, “You know what, I am good with nine miles.” and was done for the week. It was a smart move. It wasn’t much less but psychologically it was a good decision.

Also a good decision was stopping in front of Good Ol’ Ben and taking our picture.  This house has a statue of Jesus as well. Maybe next time we will get a pic with him!

The Pathways 1 team giving the thumbs up for Uncle Ben.


Week 17 – The Even Longer Run

This is it, the big week! This week was shaping up to be the longest mileage week of training. I expected to hit get close to 50 miles and I did, getting 48.4. I front loaded the week with longer mileage runs and ended with a short run on Thursday. I was able to get in a bit of speed work and a progression run as well. Friday was a rest day and I needed it. My knees, which have never been a sore point, definitely had a bit of soreness and I was a bit anxious about that in anticipation of the long run.

The Long Run

What does a really long run look like? Here it is:

  • Wake up time – 4:30am – Cheerios and a banana for breakfast (my long run habit)
  • Solo start time – 5:20am – 4 miles – Electrolyte tablets at the start, water and energy nutrition gel at end.
  • M2 group start time – 6:15am – 18 miles – 5 water stops with Nuun (electrolyte drink) and water. At 3 of the 4 water stops I had another gel and at one of the later water stops I had 2 more electrolyte tablets.
  • Moment of Falling – 7:am (approx) – fell while gabbing away but was able to break the fall lightly with my hands and then roll to my right and get up. Slight scrape on my elbows but didn’t hurt myself and was able to keep running just fine.
  • Finish time – 9:20am – Stretching, water, OJ and bagels at the store.
  • Daylight Donuts – 10:15am – 2 jalapeno sausage rolls and a donut (another long run habit)
  • Home – 10:25am – Jump in bed and watch Good Morning America with my wife while I eat.
  • Later – shower, nap, football, post pics, second nap.

Those are the basics, But it doesn’t tell the story of how much fun it is to run with great people for that long. Conversations ebb and flow in an organic and natural way. We told funny and helpful stories about marathons (of course), the National Anthem protests and other social issues, ‘where the hell are we on our route?’, my unexpected fall (see above) which led to all sorts of falling stories, injuries, heart rate monitoring, fitness tests, beautiful homes and landscaping (which we saw in abundance), running through pain, long run recovery techniques including Cryo treatments (super dooper cold ice treatments that last 3 minutes), and more ‘where the hell are we on our route?’. And that was just a small part of what I happen to be part of. I overheard in the background a lot more talking among runners that I didn’t know what they were talking about.

Here are my stats for the 22 miles.

I have 3 weeks to go until the Marine Corps Marathon on October 22nd. This coming week will be less mileage and then I start my 2 week taper with even less mileage so I am in prime condition for the race.

That’s it for now!  If you would like to read the other marathon training blog posts use the Series drop down menu on the right and choose ‘marathon training’

See you running,

Marty

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