2009 Goals

Now, since I've covered the 2008 progress (except for neglecting the fact that I lost roughly 30 pounds last year), now for the goals for 2009.

First, the non running goals.

1. Consistently work on my core and supporting muscle groups. Running is what's most important to me, but if I don't strengthen and rebalance myself I'm going to have even more issues than I already have. The goal: 3 days a week of core/strength training barring illness, recovery, or tapers. Concentrating especially on anything that will work on Runners Knee, and pronation/foot control issues. Core is going to be a big deal if I really want to improve and/or survive the running plan for the year.

2. Consistently stretch. At a minimum with the foam roller/medicine ball. Start Yoga if I can find the time to do it consistently. Goal: Fully stretch every time I run (5 times a week) at least, every day if I can. Twice a day if I can find the time, or if things are being flaky.

3. Lose another 20 pounds. It would be another 15 pounds if I hadn't lost my mind after the marathon, and during the holidays. This is going to be a challenge. I've really enjoyed not being in 'calorie count' mode, but I just can't do it if I'm not.
I think I've posted that my goal weight was what I went to Basic as. I had stated that as being 168. I touched 169 at some point this year, and trust me, 168 isn't it. (Especially since Facebook has motivated me to dig out old photos.) So the goal is 155 to 158.

I had real challenges with this when training for Seattle, so we'll see how this works out. If nothing else I'll make this a year long goal instead of shooting for a pound a week, which is what I'm initially going to do.

4. Introduce some cross training into the mix. This is a lower priority goal than the first 3 but I'd like to spend some more time on the bike, possibly to the point of replacing one of my 5 milers with an equivalent on the bike (probably 20 miles) if that seems to be a good thing after some more research.

I'd like to get back on the water on a fairly regular basis this year. Kayaking is a pretty dang good core workout, and it's relaxing.

Running Goals:

1. Run with Val in her first race. And be a good pacer/running partner/sherpa. Val is rapidly chugging her way through Couch to 5K and will be running St. Patrick's Day Dash as her first race like I did. We've already asked my Mom to watch Kaitlyn while we run, and I've committed to Val that I'm runner at her pace. And I'll carry the water. :)

2. Beat my current marathon PR. I'd really like to hit 4 hours if I can at some point this year. I have two marathons written in the calendar in ink so far. Yakima River Canyon on April 4 and Rock and Roll Seattle on June 27. I'm not feeling super confident about Yakima after 2 weeks of missed training being sick, and with all the low heart rate 'base building' I've been doing. It's early in the training cycle, so I'm not going to get too worked up. Yet. The plan has me peaking at 50 miles a week instead of 40 for Seattle so I think that will help. I'm planning on adding other paced/HR Range runs back into the equation in February, so another week.

I'll probably use McMillan's ranges of workouts to guide my self built training plan.
McMillan has four categories of workout Endurance, Stamina, Speed, and Sprint. Supposedly I'll need to work on Stamina, Endurance, and Speed. In that order.
So long runs at around 70-75% HR and Steady state runs around 83-88%. I've got to do some more reading about his speed workouts and the variations on workouts that he uses.

If I don't achieve the time goals, that's mostly OK, since goal 3 overrides this to a certain degree.

3. My fall marathon depends on progress towards a longer term goal. I'm currently planning on running the Mount Si 50 Miler in April 2010. There's no way I could run this year's race at my level of fitness, and I've had it recommended as a good beginner's ultra by a number of people I trust. I'm actually anticipating that the Marathon Maniacs who've been encouraging me may get to have their way with me, and that I'll be running multiple fall marathons. At a training pace, mind you. :)

The overarching goal for the year, beyond goal 2, is to build my base to something consistently high. I'm planning to talk to Bruce, my ultrarunner boss, at some point in the next few weeks, after I do some more research to see what levels I need to be at by next year. And how to achieve that.

Goals 2 and 3 are what are driving the non running goals. There is no way I'm going to be able to build mileage, get faster, or run further if I can't shake the niggling spectre of injury. And the only way I'm going to be able to do that is to get stronger.

2008 Review

And now for the required beginning of the year post. :) As usual, late, and thus losing its relevancy. :)

So for 2008:
I started the year with Couch To 5K, and then ran the St. Patricks Day Dash (3.58 miles, 33:01; 9:13/mile) Race Report

I used Hal Higdon's 10K Novice program to prepare for and ran a hilly 10K in Tacoma in May. (54:58; 8:51/mile) (Apparently the 10K at Tacoma is no more...bummer) Race Report

The next weekend I ran Beat The Bridge (8K, 39:34; 7:54/mile) Race Report

A month later in June I ran the Beach To Chowder 10K (49:30; 7:57/mile) Race Report

I missed the next race I wanted to do, the Super Jock & Jill Half Marathon because I was recovering from surgery to correct an umbilical hernia. I was able to come back and get into the swing of things and stay on track with my training, fortunately.

Finally, I ran my first marathon, the Seattle Marathon on 30 November 2008. 26.2 miles in 4:32:58 (10:25/mile).. Day Before Race Report

Thanks to Breaking the Tape, where I record my runs, I have the following yearly summary data.

Jan 23.0
Feb 27.75
Mar 42.83 St Pats Dash
Apr 44.68
May 63.50 Tacoma, Beat The Bridge
Jun 67.79 Beach To Chowder
Jul 81.75
Aug 28.66 Recovering from Surgery
Sep 109.76
Oct 159.33
Nov 107.42 Seattle Marathon
Dec 82.33

Total 838.80 miles

The umbilical hernia was the most significant issue I fought for the year. I suffered from the normal aches and pains of a new runner, and a runner in general, including but not limited to: Shin splints, mild to moderate arch pain, assorted joint aches, IT Band issues and Runners Knee.

The only things that seem to be lingering are the IT Band issues (which seem to be resolved (so far)) and the Runners Knee. Both of which have only stuck around as long as they have because of my stubborn insistence that "all I want to do is run".

That Was Stupid

I decided to go to the gym Monday night for a run. I wasn't 100% but I figured that a good run would shake things out, even if I had to run a little slowly. It was a crappy run, I'm tapped out, and my left knee feels worse now than it did 5 days ago. Needless to say, I'm not running tonight. :(

I maxed out at 6.0, which I thought was pretty good considering I started with a heart rate of 80. Standing still. (I'm normally around 65 or less standing). That lasted 2 tenths of a mile. I went pretty rapidly down to 4.0 mph (15 min/mile), and stayed there. I had to drop it down to 3.9 and walk until my heart rate reached around 135 before I bumped it back up to 4.0. Had to do this at 2, 2,5, 3.25 and 4.25 miles (4.25 was mostly because the treadmill went into auto cool down and I had to reset it).

My knee started mumbling at around 2 miles in and I ignored it thinking it would shake out. Then I was too stubborn (read stupid) to stop and call it a night. Definitely a case of runners knee. Since I've been kicking this can down the road for a long time I finally started to do some research into preventative medicine.


So according to Dr Pribut straight leg lifts are a great quad strengthener, and because you don't bend the knee, easier on the runner's knee. On a separate page he recommends a set of exercises/stretches for regular consumption that might be worth some time to look at adding to my routine.

Apparently cycling/the exercise bike can be used to get your cardio in with minimal stress on the knee (if you use correct for and don't lock your knee). Apparently the exchange rate is between 3 and 4 miles of riding per mile of running. (With the acknowledgement that specificity is still king, and if you are training to run, you should run, not ride. Also important are rpms between 90 and 100 (closer to ideal running cadence). Apparently heart rate riding is lower than running, so it may be advisable to anticipate that your HR for the same effort level will be lower. (I've also read that may just be a training issue. Needs more research on my part.)

I my try a ride tomorrow instead of a run if I'm up to go to the gym.

Only My Nose Is Running

Haven't run since Tuesday. It's killing me. (I'm getting no sympathy from Val, who hasn't been to the gym in 10 days between Kaitlyn and her being sick first.)

Not sure how a cold that made Kaitlyn uncomfortable can evolve in thet tiny little biological incubator into something that can lay adults low for a week.

Planning on trying to rerun this week, not sure yet how I'm going to rejigger the schedule no one but me has seen. :)

1/13 Run - Treadmill

Had a root canal scheduled at 3, so I worked form home. Went to the gym at lunch time for 7 miles. Watched a couple of episodes of Top Chef NY, which I haven't seen before.

Wanted to ask the couple working their asses off if their poweraide was water, or carbs, I hate to see people working that hard then sabotaging themselves.

First 5 was 6.6 (0.4!!!), 5.0 min, and 5.6 average. Last 2 was 5.1 max, 5.0 min, 5.0 average.

Got home and the dentist could get me in early. After four and a half hours in the chair, I had a pair of root canals done. Having your legs elevated is good for you. Having your legs elevated above your heart for 4 hours isn't. My left knee is just destroyed, and apparently I have something going on in the arch of my right foot. I'm trashed today (Wednesday), stayed home sick and slept in, and may or may not workout and run tonight. I can't blame that on the root canal though. I think it's whatever has been beating Val down.

1/12 Workout and Run - Treadmill

Back to the gym to start off the week for what will hopefully be a consistent M, W, F schedule for workouts.
Warmed up with the bike again. 15 minutes again, a little longer distance wise (3.5) this time, since I kept my rpms up higher to 100, and my watts around 88 or 90. Chatted with Tim, my trainer, for a few minutes as he was walking out. Forgot to ask about some clarifications on form. Doh.

Again with the standard workout, plus bridges and push ups. Push ups were 20, and then 4 +16 easys. Another runner working out. his workout looked unpleasant. I wonder what distances he runs. Provided some semi solicited input to a gal who had asked someone else where to buy a foam roller.

5 mile run, that I didn't take as high as I normally do. Max 6.3, 5.0 min, 5.3 average. Got to watch part of the Larry King interview with Jillian and Bob from Biggest Loser, and a bit of Hellboy.

Oh, and as a note to the gal in the velour track pants. Very stylish, but very obviously not a good wicking design, especially from behind, since I could tell you were wearing a thong.

1/10 Long Run - Treadmill

Squeezed out of the house late, 9:30, to get started on this run. Snagged a decent treadmill with a monitor, and got started. The first 7 or 8 miles were pretty tough, but then I settled into a groove. Environmentally it was very annoying. They had the music really loud, and it couldn't be turned down. (I asked at mile 5.)

I did find that when doing a long run with no GU, (which I didn't seem to need for this run, I think it was a function of pace, and HR training) , that watching the FOOD network (Unwrapped, on sweets, and Iron Chef America). is a REALLY bad idea. The only thing that kept me from buy a huge bag of chocolate covered raisins on the way home was the fact that I had no money or debit card. :)

The run ended up being 12.3 because I fiddled around for .3 with shoes, and such, and then decided to just start from scratch so I didn't have to think about it.

first 5 second 5 last 2
max 6.6 (0.2) 5.6 4.8
min 5.6 4.8 4.6
avg 5.6 5.2 4.6
spent 2.5 @ 6.0

Once things settled in at mile 8, I could have kept going for longer.

Got a new kayak, a older rotomolded Current Designs Storm 9in red) this weekend. I'll have to take the former owner out for dinner, but that's it. She knew I kayaked, and hadn't used it in 5ish years. Now I have a hardshell to go with my baidarka.