Growing impatient

My taper is becoming a lame duck session. A week in, and I'm starting to question my training.

Simply put, I'm feeling banged up. My calves are trashed, especially my left. Not so much the shins, but general lingering soreness and knots that feel like they've been ingrained in my legs for months now. I fear that I may have torn something and it could get worse before it gets better.

Last week I planned on taking 2-3 days off. I wound up taking 4 days off and running a measly 33 miles. I missed my first long run of the training season.

Sarah has given me 3 massages in the past week. Seriously, who gets 3 massages in a week?? As much as they seem to help, and as much as she knocks shit out of them... the next day I feel like I'm right back at square 1. I keep waiting for that magical morning where I wake up and nothing hurts.

At least I can say I haven't killed my quality (yet)...

Last Wednesday, we did a huge 12x 800 workout. I averaged 2:34/2:35 throughout the workout. Unlike the previous set of 800's though, I didn't seem to have the strength to pick it up towards the end. Maintaining was hard enough.

Last night, in a windy tempo workout, I struggled to maintain marathon pace for 8 miles. I seriously felt like I was giving it all I could, only to run marathon pace. Sad.

I'm not quite sure where to go from here. Maybe I need to kill the quality? I'm feeling like garbage the morning after harder runs, when I should be slowly feeling better with each passing day. I can't stop running altogether, otherwise I risk "racing" the marathon.

This is very disappointing. I put in a lot of work, and had awesome training. It really didn't seem like I was over doing it. Now I'm paying for it.

Taper, bitchez!

A few weeks back, I claimed that I was going to attempt to hit 375-385 miles over a 28 days streak. Well it didn't happen. I pushed the red line too much. Fortunately, I didn't break.

I did come close though, as I strung together 359 miles over a 28 day period of time. 378 miles over 29 days. Basically 13 miles a day. I was forced to take 2 days off in there, which I hadn't anticipated and I wound up about 15-20 miles shy of my goal. In the end, this wasn't easy. The last several runs were totally forced.

By the simple measure of missing 2 days of running, and 15-20 miles - I failed in my training goal. But that's ridiculous to think that way. In the process, I've put in some of the best training I've ever attempting. I've had a 5 monstrous weeks that included:

A solid PR in the half marathon.

5 long runs ranging from 20-24 miles (1 of which had about 20 miles @ 6:15 avg pace).

5 mid-week long runs of 16-17 miles.

4 tempo runs at 7 miles or more (1x7, 2x9, 1x10).

3 ballz out track workouts.

Running through a 5K PR, the morning after a 22.

2 separate 100+ mile stretches over 3 weeks.

PR of 103 miles within 7 days.

After last night's 10 miles at 5:55 average, I'd say that pretty much puts the icing on the cake. The core of my training is done, and my reward is a couple of much needed days off.

Now I recover and replace quantity with quality. 2-1/2 weeks until NYC.

Insane Ladder

Forget the Crazy Ladder... this shit was Insane!

4x 400 @ 77/76/75's
2x 800 @ 77/78's
1x 1600 @ 5:10 (77/78)
2x 800 @ 77/78's
4x 400 @ 73, 72, 71, 70
75 sec rest, except for 2 min before/after the mile.

= 5 miles of WOWWZA speed!!

Monster, Ream, and I plowed through the thing. Jason did most of the pacing, since I forgot my stupid watch (who forgets their watch for the track??)... Michael kept me rolling by pushing from behind. I had it easy by just staying in the middle of the pack.

The fact that we ran this in the middle of our peak week speaks volumes. Everyone's tired. Everyone's sore. Everyone's motivation is slipping... each day feels like we're hanging on by a thread with our training.... our bodies want rest and recovery... I've been waking up in the morning thinking that I'm one run and a crutch away from a damn telethon...

But together we run stronger than alone. And together, we made it through this bitch of a workout, and got faster the further we progressed.

Runs like last night's are a testament to running with a group or training partners. There is no way I would've pushed as hard as I did on my own.

Thanks for your help guys!!

Almost done

103 miles in the last 7 days.

Almost all of this has been easy (7 min pace), longer runs. I've had a 16, 17, and a 20 miler. After a week off from speed, I did 14 miler on Monday with 9 progressing to tempo.

This last month has been all about peaking... Jamming in as much quantity as I can with a good mix of quality workouts. I briefly paid for it, but after a week of pulling back I'm now feeling much better. Somehow I've actually recovered in the middle of all this...?

Back to the track tonight.

6 more days of hard running before I start to shut my training down.

3 1/2 weeks until NYC.

Marathoning in Racing Flats...

This is a snippet from an email chain. It's a good subject, so I felt it was worthy to post for future reference. The original question was from Ken Fandell, asking whether or not he should run the Chicago Marathon in Nike Zoom XC 2's.... an ultra-light weight racing flat.

Here was my response:

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The history of Rabbit's racing flats.........

Prior to last year, I was doing my marathons in the Nike Marathoner... good shoe. Not great - because I found that I was getting sore calves and/or tired feet late in the race. I think part of it had to do with the sole being slightly more stiff than typical racing shoes.

Boston '09 - I wore Lunar Racers... F*cking horrible. It went the complete opposite direction as the Marathoners. Not stiff, but ultra cushion AND a thick shoe. Absolutely stupid for a racing shoe. I have no idea how anyone ever considers them racing shoes (sorry Dan, Verdo and other fans).... They're like running on pillows. You lose all ability to "feel" the road, which is the beauty behind a racing flat. (Also, I firmly believe that the Lunars are what caused my shin splint that has persisted for the last 6 months - I ran for 2 months in the Lunar Trainers early this year and have been dealing with the side effects ever since.... it's just a come-and-go issue now that'll probably get cleared up with rest.)

(Years back, I did run a couple marathons in the Brooks ST Racers - I'd say they're a cross between the Marathoner and the Lunar Racers... slightly thicker than Marathoners w/ more support and cushion, but still light and you're able to feel the road.... I don't believe they've changed the shoe much since then. If you feel you absolutely need support, these could be good shoes. However, the argument is that during a "race", you shouldn't need support.)

Chicago '09 was the first time I ran a marathon in an uber-light flat... I used the Katanas (slightly more beefed up than the XC2). I had some big concerns leading into the race, thinking that they wouldn't have enough cushion. Hogwash!! They were great! No troubles at all. No calf flare up, no sore feet, no sore hips, nothing..... Added bonus is the grip on the bottom of the shoe. My only complaint was that they were just a little too narrow... but not a big enough deal to cause a problem. (Mind you, this was also still prior to me running significant amounts in flats).

London '10 - I wore the Nike XC2's - Awesome! Big improvement from the Katanas... better toe box and much lighter. No problems what so ever. I finished the race with my legs feeling better than any other marathon. I liked them so much, they're now my training shoe (along w/ 2008 version Adidas Adizero Adios Pro... which is actually my preferred flat, but I'm not allowed to race in them... they may have wrecked the newest Adidas version though). I'll be wearing XC2's again in NYC.

Conclusion: You'll be fine!!! You'll most likely feel even better wearing the flats. You'll definitely feel faster!!

As Jason said, you absolutely need to make sure you run a few times in them though. Make sure you've had at least a 10 mile run in them, if you intend on doing a marathon. Also, think light as a feather!! Don't go crushing your heel on the ground wearing them... Don't get sloppy. Stand tall, and use quick, light, strikes..... From my experience, the XC2's almost prevent you from getting too sloppy late in the race.

Probably WAAAY more information than you needed, but the whole point is - give it a shot. What is this, like you're 20th marathon? What do you have to lose? You're doing another in a month......
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Full Disclosure: I've officially given up on trainers. With the exception of 2 runs since August 15th, I've been running 100% of my runs in racing flats! I have to say, I feel great - I have had no ITB troubles, no knee troubles, no hip troubles, and it feels like my form has significantly improved. My strikes are quicker, lighter, and back is straighter. I feel totally comfortable running each and every run in my racing flats.
HOWEVER, I am still having calf troubles. This is very frustrating and confusing. My left calf just will not let go! It is a lingering issue that goes back years. The only thing that seems to help is Aleve, massage, and multiple days of rest. This most recent bout has come from 1) rolling up too quickly after a break (primarily at the beginning of the year and post London), and 2) rolling up in the wrong shoe (I ran in Lunar Trainers back in January and February). Until I can rest either during my taper or after NYC, then I'll just have to deal with it.

Bucktown 5K

I can't say that I'm overly proud of this, but I did PR my 5k over the weekend... 16:45.

My 5K is pathetic. I don't race them often, and when I do it's not fun. Too much pain. I enjoy easing into a race, and there's nothing about easing into a 5K. It feels way too much like a sprint right off the line.

In theory I should be running 30 seconds faster in my 5K. Granted, I did run 22 miles the day before this race, but that's not the point. The point is, it's taken me 2-1/2 years to PR a 5k, and yesterday I couldn't fathom going any faster - regardless of how sore or fresh I was. Hell, my pace probably isn't much different for a 5K than a 5 mile race! Sad.

I guess I chalk it up and say that I've built myself in to a distance machine. I endure more like a turtle than a rabbit.

Bucktown 5K:
1- 5:21
2- 5:28
3- 5:18
.1- 0:37
= 16:45 (5:24 avg)

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Separately - I've been banged up the last several days. I clearly pushed too hard in too short of a period with my 101. I had a lot of quality amidst quantity and as a result my calves have been extremely sore for a handful of days now. Sarah has really helped a lot with her massage work. I am finally feeling better today. I'm not hitting the speed button again until Wednesday... if even then. I need quantity this week and can't afford to take another day off.