The Week in Training

I'm starting to get the hang of triathlon training. It's fun. The best part is the variety, the worst part is the planning. In New York City, something as simple as going for a swim isn't exactly simple. Last Monday, it meant five people to a lane and an ornery French dude in a bikini who nearly got into a fight with another swimmer. Just out of circumstance, I ended up working out every day. This isn't ideal, but I'm not at the point where I'm doing two workouts a day -- or even brick workouts. Here are the tallies:

Running: 2x, 19 miles. I should probably ease off the running somewhat. I went for a 12.5 mile run on Saturday at about 8:00 per mile, too quick. I'd rather use that energy on the bike and in the pool.

Swimming: 3x, 3.7 miles. By the end of the week, I got more comfortable with flip turns. Man, it's a long way from Whitemarsh Country Club showdowns with Manufacturers to chasing the line in a YMCA pool in Greenwich Village.

Cycling: 2x, 31.3 miles. Both rides were on stationary bikes. Not ideal. I'm wondering whether to try spin classes and go at my own pace. I'm a little wary b/c I picture a spin class with loud music and a maniac instructor. That would be way too much to handle from silent runs in the dark by myself.

Total distance covered: 54 miles

Another Reason Why I Love Running

I admire toughness. It comes in many different forms. One of the most satisfying parts of life is being tested and coming through. Most of us will never be tested as much as this NYC firefighter. Check out his full story at Runner's World. Here's the first video of the series. (Thanks to Tim Wilson for pointing this out.)

The Week in Training

This was sorta the first week of triathlon training. Right now, I'm just getting used to doing a variety of things, rather than just run. It's different. For one, tri training will require a lot more planning. Running requires some planning, but not nearly as much if I'm going to squeeze in nine workouts a week. I'm not there yet. The variety seems to make recovery easier. Running all the time gets super tiring for me. Learning to swim again is hard without long recovery. All in all, I'm OK with how the week went. I worked out six of seven days, although one swim was short because I had to do an interview.

Run: 2x; 16.75 miles: I stuck with a long run (11 miles) because the weather was really nice. Running is going to take a back seat for a bit while I get comfortable with swimming and cycling.

Swim: 2.5x; 4600 yards. There was an abbreviated session of just 600 yards. The other two were 2,000 yard swims, done in sets of 100s. I'll need to come up with real swim workouts. First, build a base -- and get comfortable again with flipturns. The low point: I got a terrible cramp in my calf getting out of the pool on Thursday. Writhed around in pain on the deck for a little. It's still a little sore.

Cycle: 1x; 50 minutes. Today was my first time on a spin bike. I was a little perplexed. Kevin, my tri advisor, said to keep the cadence high and focus on pulling through the spin. I tried to do this. The spin bike, though, seems to kinda take off on its own. My heart rate only broke 100 toward the last 10 minutes. The average for the session was a mere 97. That's clearly not enough. Still, it was the first cycle. I'll improve.

Foot massage: 1x, 30 minutes. This was a day of firsts. The Chinatown foot massage places always scared me. But I was convinced to give it a try. Not bad. There were a few delicate moments when he got to my Achilles on my left leg and calf on the right leg.

Overall: This was a slow start to training. I wouldn't even say I'm training yet. The key now is to get used to dong a variety of workouts, particularly in the disciplines I don't know, and getting a schedule where I can do enough. Stamina-wise, it was an easy week. The only hard workout was my last swim, which for some reason was drudgery. I kept getting lapped, which didn't help.

Marathon Hiatus

The last several months have been frustrating, at least from a running perspective. I went through too much denial about my injury, then basically hoped it would heal itself. I'm back to where I can run 25 miles a week. On Sunday, I even went on a 9-mile run. Not bad. Something is not quite right. I still love to run, but I'm tired of it a bit. I trained so hard for the sub-3 marathon. It exhausted me, stripped away 10 pounds, and, worst of all, left me with a nagging injury.

I need a change of pace for a bit. About 10 days ago, I finally joined a gym. I went totally old school by choosing the YMCA. Getting back into the pool was a big factor. As you can see from the photo, I used to swim as a child. (I'm the one in the front. As one unnamed party said, "You are a different scale than your family.") A couple times last week and the last two days, I've swum, nothing serious, just a bunch of laps. Today I did 2,000 yards. That's about an 8k. It's strange to swim again. My arms get sore, there's lactic acid buildup, and flip turns confuse me. Yet I like it. I zone out in the water; it exhausts me. The upside: no soreness. Muscles can get a little sore but there's none of the trauma of running that's sometimes left me feeling like someone ran over me in a van.

I want to do a triathlon. I'm not running a marathon during the spring. For the past few months, I haven't trained and just run aimlessly. A tri is a new challenge and something to focus on. There's a lot of work to be done. I don't even own a bike, and riding about 20 miles with JPSCalifornia made my legs shake a bit. Still, my cardio levels are presumably high and the endurance part shouldn't be a problem. It should be interesting to see how much the years of running translate to new activities. I'm clueless about training and getting help with it. I'll swim and bike at the Y the rest of the winter, as well as run, then get a road bike. Not at all sure if I should settle for a sprint or do an Olympic distance. Maybe both. It should be humbling.

No matter what, though, I'm still a runner. Murakami talks about this in "What I Talk About When I Talk About Running." He's done many triathlons but still considers himself a runner. "For a runner like me, what's really important is reaching the goal I set for myself, under my own power. I give it everything I have, endure what needs enduring, and am able, in my own way, to be satisfied."

Swim: 2,000 yards, 44 minutes

The Week In Running

It's been a while since I've had enough running worthy of a wrap-up post. This was my first semi-normal week running since screwing up my Achilles. The long time off has been frustrating, to say the least. It hasn't all been off, but I haven't felt like a runner since late October. I'm heavier and slower, but that's OK. The Achilles still aches sometimes, but it's slowly improving. I'm not overdoing it. More than all that, I feel like a runner again. On Monday I ran in the snow, just five miles. What this meant, though, was working harder than I have in some time, enough to feel sore the next couple of days. I missed that. When I finished my "long" run of 7 miles on Saturday, I stopped in my local deli for a chocolate milk. That's the same routine I'd do when I'd run 14 miles before work this summer and fall. I'm not back yet by any stretch. I'll feel that way after stringing together a bunch of 25-mile weeks.

Weekly mileage: 27

Recovery Update

There is so much denial tied up in injuries. It took me too long to accept my Achilles problem. Even after realizing I'd miss Philly, I held out hope of running a winter marathon and then Boston. I came around to the seriousness of the Achilles problem only gradually. Right now, I'm at the point where I just want to get better, while getting back into a regular running pattern. Bit by bit, I'm getting there. This week, I'm on pace to run 26 miles, including my first hourlong run in three months. The downside: I run very slowly. How slow? Today's pace was 8:39. Still, I'm happy to run five times a week and start to again have a "long" run. Today's seven miles will become eight next week, and I'll go from there. I won't run a winter or spring marathon with an eye toward getting healthy to train hard again for the fall.

7 miles, 1:00:35

Missing

It hit me the other day. I last went for a long run 2.5 months ago. I miss them. Don't get me wrong, I should be thankful I can run at all. I'm up to doing 25 miles a week, five miles at a shot. The pace is slow, the Achilles still gets a bit sore afterward, and I still gobble Advil to take care of any inflammation. Overall, I should be happy with what I can do. Still, I don't want to run like that. It's something I can't shake. Maybe that's selfish or delusional. I miss setting out for a couple hours, passing through neighborhood after neighborhood on the West Side or grinding out loops in Central Park. I miss passing through into that zone where my body goes on autopilot and I lose myself into my thoughts. I do miss feeling spent and achy after 20 miles. Right now, though, as much as I want to continue the long runs, I can't. That's pretty frustrating. Deep down, I'm convinced it'll work out.

Running and Reading

Brad Feld, a VC whose blog I read, had a great post today. Brad funds tech companies and runs marathons on the side. I envy him for living in Boulder and doing the trails out there in altitude. I only spent four days in Boulder but fell in love with the running options it has. Brad also thinks about what running means for his life, how he thinks and where it fits with who he is. I love that stuff. Today he posted an oddly affecting video from Will Smith back in his Fresh Prince and Jazzy Jeff days. He's speaking at a Nickelodeon awards show about the keys to life. "Running and reading," he tells the crowd. He pretty much puts his finger on the Pigdog, talking about how in running you get so tired a little person inside (the Pigdog) tells you to quite. "If you learn to defeat that person when you're running, you'll learn to not quit when things get tough in your life," he says. Reading gives you perspective because others have dealt with the same stuff you're confronting. Wise.

The HRM Chronicles

I've been about as good at updating the Pigdog as I have running. This is a strange period for me. I'm not completely healed from the Achilles injury, yet I can comfortably run up to 20 miles a week or so. After the tongue-lashing from Anonymous, I've tried to enter "21st century training." That's meant wearing a heart monitor three of the last four runs. (One was an Eagles victory celebration run that didn't need my heart rate recorded. I'm sure it was off the charts.) So far, so OK. I don't really like wearing the thing or the overly complicated system. My runs have been in the 8:00 per mile range with my heart rate around 128-130. Is this right? I have no idea. The usual formula for finding training pace is to find the maximum heart rate. I'm 36. That gives me a max heart rate of 184. That would put my effort during these runs at about 70 percent. As far as I can tell, that's about right for an easy, normal run. Right now, I'm not sure what I do with the heart rate info. It's nice to know, but I haven't figured out what zones to keep my runs in just yet. Besides, I'm not really doing radically different workouts. I go for easy 4.5-5 mile runs.

The more interesting thing for me is healing the Achilles. That's when I can get back to training for real. The data stuff is interesting, yet I don't quite see how it would be anything more than a guide. I don't want to just follow numbers on a watch all the time. My guess is I'd use it to set a baseline for training, with particular emphasis on using the HRM to keep recovery runs as true recovery.

Changes

Pigdog commenter Anonymous had some serious advice for me after my wrapup post. For a while, Anonymous has pointed out the flaws in my training. Of course, he's probably onto something. I've tended to do runs too hard too often. My injury recovery plan, if you can call it that, was to mostly hope it went away. So maybe it is time to make changes. The first one: a heart-rate monitor. I used to think these were for old people so they don't drop dead jogging around the park. I realize I need help figuring out my training pace. For the most part, I don't think I trained too fast in the leadup to Philly. But I let myself slip in October, and I paid the price. A HRM should help keep me in check. Right now, I need to get my Achilles healthy. I stopped myself from running yesterday because it was sore. I'll go out today for a couple easy miles. I'm running at about 8-8:15 pace, nothing too strenuous. It will be interesting to see what the HRM has to say about what's an easy pace for me. I have a feeling it will be very slow. We'll see.

The Year in Running and Looking Ahead

It's time for the end of year blog post. The running year was mostly successful. I began it with a very simple goal: run a solid marathon after two regrettable ones in Delaware and Indy. Training in the winter months went well enough, and I ran what I think was a great Flying Pig Marathon in Cincinnati. Over a tough course, I did a 3:11 and stayed solid through most of the race. That gave me confidence to turn my thoughts back to 2:59. I don't know why running under three hours is so important to me. It's an arbitrary number. I've run 3:01 -- what the difference. But then goals are like that. We set out to do something because we can. The many weeks of the Pfitizinger program were the hardest running I've ever done. I never thought I'd do 70-mile weeks. Running truly became second nature to me. As much as I'd grumble sometimes getting up early to run 14 or 15 miles before work, I'd love it. The solitude, the weariness, everything. It left me in great shape, even allowing me to run my best half marathon in 1:24. Of course, I didn't run my sub 3 marathon because of the Achilles injury. This was the disappointment of the year. It's not something I've dwelt on too much. I don't regret anything. The months of hard training were their own reward. Races are just races. The last month or so has been all about recovery.

So what about 2009? Right now, I just want to get my Achilles healthy. My original thought was to run a marathon in Florida this winter. That's not going to happen. I might also skip Boston this spring. I want to diversify my exercise a bit. Still, I'm a runner. I have many running goals that remain unaccomplished. In 2009, I will run a sub 3 marathon. I was in shape to run a 2:55 easily this fall. I learned a lot from my injury. It will be easier to know when to back off in the training. So that's it. I toyed with the idea of running every day before realizing that's a bad move. Ultras still intrigue me, but they can wait.

Recovery

Recovery is hard. Don't get me wrong, it's much better than not running at all. The hardest part is knowing how much to do and how hard to go. My instinct has always been to run harder uphill. That doesn't work sometimes. I decided against seeking a medical opinion of my Achilles. It seems clear to me I have a classic overuse injury that needs time to heal. Total rest wasn't doing it for me, though. I spent most of six weeks not running much at all. Last week, I took a page from Dr. Pribut and started running regularly again. At this point, I'm up to 4.5 miles at a pace around 8 minutes per mile. I ran the last five days, although once was only a mile after I had too many beers and got excited by the Eagles game. Am I going to long or too hard? I don't know. I go by feel, yet hold myself back from going as hard as I'd like. It feels strange to finish runs not very tired. Whereas I missed running before, I now miss feeling spent. As a diversion -- and under, ahem, encouragement -- I'm diversifying into strength training. First up is the very popular 100 pushup challenge. I haven't technically begun the program just yet. I can do 30 pushups in a row, sometimes 35. Yeah, that sucks, but I'm a runner not a lifter. It seems like I can get to 100 pushups in 3-4 weeks. This is a prelude to my big step: joining a gym. I've never belonged to one of those god-forsaken chambers. The frontrunners are Crunch and New York Health and Racquet, both of which offer a corporate discount. Let me know any input. I like NYHRC because it has a pool at the Upper West Side location.