I'm going to give the credit to my high school running mentor, Coach Weinheimer. He was the one who said, "Recovery is just as important as the training." I think he was the one who said it, but that was 20 years ago. Even if he wasn't the author, I'm still going to give the credit to him because he deserves it.
When I learned I could run farther than others in gym class, I let my machismo for pounding the miles override any common sense about allowing for recovery. The past two decades have shown me some injuries that are sure to surface more regularly if I don't heed the advice above.
My older running friends tell me that with age comes a longer recovery for what ails you. I'd love to avoid the injury altogether, but know that's not likely.
This week, as I continue to increase my mileage in another 10% increment, I know that rest also must begin to increase, even if that only means going to bed when the majority of other lights on the street darken. Tonight, as I finish grading, the little ones are finally tucked in and and my wife has again gone to bed hoping I'd "be right along", I find myself again trying to justify a night of 6 hours sleep after another busy day.
Later this spring, when my weekend training runs approach 40 miles each day (I'm only at 40 per week now), I know that then I will surely need more rest. So why is it that I can't get myself to understand that I also need that rest now, as I build my miles? The body builds itself stronger through a clever process of breaking down and rebuilding. If the second half of that equation isn't present, it will only continue the first.
Let's all sleep on this.
By the way, had a great solo 13 miler yesterday. Got out before the sun was rising. Kept the pace slow and smooth. Tried to focus on relaxation. Before I knew it, more than 2 hours had passed and I had discovered a fantastic loop in Tempe and south Scottsdale. Not even winded!
Today I repeated last week's run with Clara in the stroller. There was much less wind and we again toured the zoo in our own unique buggy zip series lap. Not even time for kettle corn today as big sis Maia was about to have a birthday party. Felt a bit more tired from today's 11 miler but that's the whole plan, and 6 hours sleep last night surely played a part in that.
Click here for a picture of Sunday's Run
Sunday, January 30, 2011
Sunday, January 23, 2011
On track running trails
This weekend was my second weekend sticking to my new running schedule. Last night was comical trying to run 9 miles on the treadmill late at night while keeping an eye on two restless kiddos who wouldn't go to bed. I don't think the digital stopwatch on the treadmill ever got more than 8 minutes without being paused to break up a fight over a piece of jewelry in the closet or that one kid wanted to read alone and the other was invading her privacy. Two long hours later I had logged my distance (including time to ref the kids).
Sunday was my second day at the same distance and it went swimmingly. I only had one kid in my care this morning and we took advantage of the cool morning air and sunny weather to go out with our single BOB jogging stroller. One of the things I've struggled with as a running father is how much interaction is expected between me and my kids while running. Should I try and carry constant conversations with them? It can be hard to hear with the wind, sun shade, and gagging on phlegm while running up some of the overpasses and pushing 100 pounds. I foolishly tried using earbuds and my ipod a few times. Not only is this dangerous for muting passing bikers and cars, but by the time the kids are screaming for more wheat thins, they've resorted to lunging sideways in the stroller and bracing all four feet firmly against the front tire: something they know I hate. Today I may have found a solution to all of that.
We recently got a small battery powered speaker system for our ipod. It was really so my wife could hoop to her tunes when we go to the park on bike rides. Resting that on the top of the stroller, I could have my tunes and hear the kid by only the 5th time she screamed her request. Perhaps it was just today, but the music seemed to soothe her into a dreamlike state. Who knew lyrics to My Humps could pacify a high maintenance coach passenger?
So we headed east for a 9 mile clockwise loop run in south Scottsdale today and at first the southward wind was pretty strong. No problem I thought, we'll just take it slow. Then we turned south and the wind appeared a thing of the past, except that for some reason the disc golf players seemed to be standing motionless at their tee, facing north, just kind of looking into the distance like cows do when facing a windstorm. It must have been a good day to lose a disc as there was a trio of entrepreneurial guys with grappling hooks and long ropes, dredging the city ponds for the lost equipment. They had a huge pile of the round hunks of brightly colored $20 plastic. Craigslist: New Lower Price! Go Natural with our Algae Scented Golf Discs! Order today and get yours delivered with a dusting of authentic Scottsdale real estate. Supplies limited.
Having reached the southern end of the Hayden Greenbelt, we met up with Tempe Town Lake and made our way along the lake to the stables and our route back north. That's when the wind turned from friend to foe. Head on, while going uphill to rejoin the cross-cut canal, Clara, who was already bundled up in a double layer fleece blanket and full outfit screamed (for the fifth time), "It makes my throat feel yucky". Wait a minute, lemme turn down Beck.
She was a little trooper and, as a reward, we took a short side trip to the Phoenix Zoo. As members, it's a free diversion and my GPS watch indicated I might need to add some mileage to make this a 9 miler. Into the zoo we both refueled with the age-old aid station standard: kettle corn. Both feeling much better, we jogged one lap through the zoo. I think the only things we spotted were the lions, one tiger, and a family of mandrils. Oh, and a guy wearing a Cheech and Chong t-shirt that said, "Dave's not here, Dude."
Back north into the wind, we returned home in 1 hr 36 min of moving time. Total distance: 10.3 miles. Guess we didn't need that extra lap around the zoo after all.
Watched the Packers make it to the Superbowl and got rehydrated. New mileage starts tomorrow!
Sunday was my second day at the same distance and it went swimmingly. I only had one kid in my care this morning and we took advantage of the cool morning air and sunny weather to go out with our single BOB jogging stroller. One of the things I've struggled with as a running father is how much interaction is expected between me and my kids while running. Should I try and carry constant conversations with them? It can be hard to hear with the wind, sun shade, and gagging on phlegm while running up some of the overpasses and pushing 100 pounds. I foolishly tried using earbuds and my ipod a few times. Not only is this dangerous for muting passing bikers and cars, but by the time the kids are screaming for more wheat thins, they've resorted to lunging sideways in the stroller and bracing all four feet firmly against the front tire: something they know I hate. Today I may have found a solution to all of that.
We recently got a small battery powered speaker system for our ipod. It was really so my wife could hoop to her tunes when we go to the park on bike rides. Resting that on the top of the stroller, I could have my tunes and hear the kid by only the 5th time she screamed her request. Perhaps it was just today, but the music seemed to soothe her into a dreamlike state. Who knew lyrics to My Humps could pacify a high maintenance coach passenger?
So we headed east for a 9 mile clockwise loop run in south Scottsdale today and at first the southward wind was pretty strong. No problem I thought, we'll just take it slow. Then we turned south and the wind appeared a thing of the past, except that for some reason the disc golf players seemed to be standing motionless at their tee, facing north, just kind of looking into the distance like cows do when facing a windstorm. It must have been a good day to lose a disc as there was a trio of entrepreneurial guys with grappling hooks and long ropes, dredging the city ponds for the lost equipment. They had a huge pile of the round hunks of brightly colored $20 plastic. Craigslist: New Lower Price! Go Natural with our Algae Scented Golf Discs! Order today and get yours delivered with a dusting of authentic Scottsdale real estate. Supplies limited.
Having reached the southern end of the Hayden Greenbelt, we met up with Tempe Town Lake and made our way along the lake to the stables and our route back north. That's when the wind turned from friend to foe. Head on, while going uphill to rejoin the cross-cut canal, Clara, who was already bundled up in a double layer fleece blanket and full outfit screamed (for the fifth time), "It makes my throat feel yucky". Wait a minute, lemme turn down Beck.
She was a little trooper and, as a reward, we took a short side trip to the Phoenix Zoo. As members, it's a free diversion and my GPS watch indicated I might need to add some mileage to make this a 9 miler. Into the zoo we both refueled with the age-old aid station standard: kettle corn. Both feeling much better, we jogged one lap through the zoo. I think the only things we spotted were the lions, one tiger, and a family of mandrils. Oh, and a guy wearing a Cheech and Chong t-shirt that said, "Dave's not here, Dude."
Back north into the wind, we returned home in 1 hr 36 min of moving time. Total distance: 10.3 miles. Guess we didn't need that extra lap around the zoo after all.
Watched the Packers make it to the Superbowl and got rehydrated. New mileage starts tomorrow!
Wednesday, January 19, 2011
Back in the Shoes Again
After a physically challenging fall and winter, I'm back into the running scene. I broke my middle toe one night and while that did slow down my training, I was still able to participate in a 50 mile run.
Then a bizarre lower back problem surfaced which had me on the floor for days. Time, rest, stretching, and a chiropractor have appeared to clear that up.
And just when I was thinking about next summer's plans for another state, I got a call from a trail friend in Nevada. He's interested in helping me complete a speed attempt of the American Discovery Trail across his state this June. I've already run that state but last time I stuck to Highway 50, billed by Time Magazine as "The Lonliest Road in America." This time, I'll get to cross all 28 mountains while on trails. To set any kind of record that has a chance of sticking even a short while, it would have to be high miles. I'm considering an attempt at 50 miles per day over 10 days. I've never run those kinds of miles but I'm hopeful that smart training this fall can allow me to complete that.
To train, I want to increase my time and distance by no more than 10% each week and use my two weekend days to run double long runs, one on each day. By late May, I'll attempt a 4 day stint of 50 milers and if I can come off that still upright, then I think I'll have a chance at it in Nevada. Until then, I'll leave the long running for the weekends and use weekdays as recovery runs, slowly building up that mileage as well. If anyone has any thoughts on how to improve this schedule, please let me know as I'm just guessing what I'll be able to do and sustain.
Then a bizarre lower back problem surfaced which had me on the floor for days. Time, rest, stretching, and a chiropractor have appeared to clear that up.
And just when I was thinking about next summer's plans for another state, I got a call from a trail friend in Nevada. He's interested in helping me complete a speed attempt of the American Discovery Trail across his state this June. I've already run that state but last time I stuck to Highway 50, billed by Time Magazine as "The Lonliest Road in America." This time, I'll get to cross all 28 mountains while on trails. To set any kind of record that has a chance of sticking even a short while, it would have to be high miles. I'm considering an attempt at 50 miles per day over 10 days. I've never run those kinds of miles but I'm hopeful that smart training this fall can allow me to complete that.
To train, I want to increase my time and distance by no more than 10% each week and use my two weekend days to run double long runs, one on each day. By late May, I'll attempt a 4 day stint of 50 milers and if I can come off that still upright, then I think I'll have a chance at it in Nevada. Until then, I'll leave the long running for the weekends and use weekdays as recovery runs, slowly building up that mileage as well. If anyone has any thoughts on how to improve this schedule, please let me know as I'm just guessing what I'll be able to do and sustain.
Minutes - Weekday Runs | ||||||||
Date | Week | Minutes/Day | (.10 time/week) | Hours | ||||
1/17/2011 | 1 | 30 | 3 | 0.55 | ||||
1/24/2011 | 2 | 33 | 3.3 | 0.605 | ||||
1/31/2011 | 3 | 36.3 | 3.63 | 0.6655 | ||||
2/7/2011 | 4 | 39.93 | 3.993 | 0.73205 | ||||
2/14/2011 | 5 | 43.923 | 4.3923 | 0.805255 | ||||
2/28/2011 | 6 | 48.3153 | 4.83153 | 0.885781 | ||||
3/7/2011 | 7 | 53.14683 | 5.314683 | 0.974359 | ||||
3/14/2011 | 8 | 58.46151 | 5.8461513 | 1.071794 | ||||
3/21/2011 | 9 | 64.30766 | 6.43076643 | 1.178974 | ||||
3/28/2011 | 10 | 70.73843 | 7.073843073 | 1.296871 | ||||
4/4/2011 | 11 | 77.81227 | 7.78122738 | 1.426558 | ||||
4/11/2011 | 12 | 85.5935 | 8.559350118 | 1.569214 | ||||
4/18/2011 | 13 | 94.15285 | 9.41528513 | 1.726136 | ||||
4/25/2011 | 14 | 103.5681 | 10.35681364 | 1.898749 | ||||
5/2/2011 | 15 | 113.925 | 11.39249501 | 2.088624 | ||||
5/9/2011 | 16 | 125 | 12 | 2 h 5 m | ||||
5/16/2011 | 17 | 137 | 12 | 2 h 17 m | ||||
5/23/2011 | 18 | 150 | 12 | 2h 30 m | ||||
| Scroll down for weekend distances. |
| |||||||
Miles - Weekend Runs | ||||||||
Date | Week | Start | Increment | End | min/mile | minutes | Hours | |
22-Jan | 1 | 8 | 1.2 | 9.2 | 10 | 92 | 1.533333 | |
1/29/2011 | 2 | 9.2 | 1.38 | 10.58 | 10 | 105.8 | 1.763333 | |
2/5/2011 | 3 | 10.58 | 1.587 | 12.167 | 10 | 121.67 | 2.027833 | |
2/12/2011 | 4 | 12.167 | 1.82505 | 13.99205 | 10 | 139.9205 | 2.332008 | |
2/19/2011 | 5 | 13.99205 | 2.0988075 | 16.09086 | 10 | 160.9086 | 2.68181 | |
2/26/2011 | 6 | 16.09086 | 2.413628625 | 18.50449 | 10 | 185.0449 | 3.084081 | |
3/5/2011 | 7 | 18.50449 | 2.775672919 | 21.28016 | 10 | 212.8016 | 3.546693 | |
3/12/2011 | 8 | 21.28016 | 2.553619085 | 23.83378 | 10 | 238.3378 | 3.972296 | |
3/19/2011 | 9 | 23.83378 | 2.860053375 | 26.69383 | 10 | 266.9383 | 4.448972 | |
3/26/2011 | 10 | 26.69383 | 3.203259781 | 29.89709 | 10 | 298.9709 | 4.982849 | |
4/2/2011 | 11 | 29.89709 | 3.587650954 | 33.48474 | 10 | 334.8474 | 5.58079 | |
4/9/2011 | 12 | 33.48474 | 4.018169069 | 37.50291 | 10 | 375.0291 | 6.250485 | |
4/16/2011 | 13 | 37.50291 | 4.500349357 | 42.00326 | 10 | 420.0326 | 7.000543 | |
4/23/2011 | 14 | 42.00326 | 5.04039128 | 47.04365 | 10 | 470.4365 | 7.840609 | |
4/30/2011 | 15 | 47.04365 | 5.645238233 | 52.68889 | 10 | 526.8889 | 8.781482 | |
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