Boston Marathon Training -- Week 11 Wrap-up

Writing this post as I fly east today via Chicago to VA for meetings through Wednesday.   It's always a challenge -- especially late in a marathon training cycle to incorporate in work travel with striking a training balance over the last 2-3 weeks.    I've found over the years that after any flight of more than a couple of hours, my training the next day will be mediocre at best and a slog at worst.     I'm hoping tomorrow and Wednesday to at least get 2 hours of aerobic volume in running on the hotel treadmill -- which is always a hit-or-miss proposition.

Three weeks from right now I should be through my first 5K of the Boston Marathon on April 18.   I'm still working through a lower right leg tendon rehabilitation; but with a lot of PT it appears to be holding up.   This last week I managed to runs of substance on the Alter-g for my intervals and tempo workouts followed by a pair of outdoor runs on Saturday and Sunday that were 10 miles each.   Given I ran 22 miles last Saturday, I normally would've run a 14 on Saturday 3 weeks out but wanted to load up 10 miles on Saturday afternoon and then run a 10-mile cutdown run Sunday early before Easter festivities kicked in.      I felt especially strong on Saturday's run with temperatures in the low 60's, no wind nor rain and running in shorts and a t-shirt.   Rolled 8:20's on a 5 mile out and back tossing in a 7:17 mile-4 and a 7:42 mile 9 for good measure.         Sunday's workout was a cutdown run with a 1 mile warm-up followed by a progression from 8:30 down to miles 8 and 9 at 7:30's pace. As luck would have it, the sky opened up and it was torrential rain (and about 45 degrees) from miles 5 - 7 which slowed me a bit (at one point I could barely see the running path in front of me as I was quickly soaked and chilled to the bone thinking it wouldn't rain on my run).    I managed to dig a little deeper and got miles 8 and 9 down to 7:45 and 7:40 respectively before an easy jog in for mile 10.

While it's too early to predict what time I will run in this year's Boston Marathon (I qualified with a 3:27:30 in the 2014 Portland Marathon), I will say that 44" of rain in Seattle from October through March and training for 2 marathons (Honolulu in December) has prepared me for the absolute worst that Boston has to offer on April 18 (short of a hot day in the upper 80's which is what I got the first time I raced there).    

Stay tuned, the next couple of weeks will be interesting with a final 18-20 mile Boston Newton Hills simulation and a couple of more pacing sessions.

Boston Marathon Training -- Week 10 Wrap up

Week 10 of Boston Marathon is nearly a wrap with today's workout including stretching, foam rolling, core and a 30 minute spin to help my legs recover from yesterday's 22-miler.  Race day is 4 weeks from tomorrow and I am hoping to make the most of the next 3 weeks and train as hard as I can while still allowing for a taper starting about 10 days out from the race on April 18.

As I've mentioned in my other blog posts, the last few weeks of training have been light on actual running mileage but heavy on core muscle strengthening (for balance) and aerobic volume as well as a ton of PT (dry needling, ART, fascia stretching, alter-g treadmill, etc.) due to a strain of my lower leg tendon (peroneus brevis) which happened in January while running track intervals.  

The focus of this week's training was on executing a pain-free 22 mile long run.  I had two 60-minute runs of higher intensity on an Alter-G treadmill on Tuesday and Thursday which stretched my HR into Zone-4 which for me is critical as I typically race in mid-Z4 when I am in optimum marathon racing shape.     Much of my lower intensity aerobic volume has been with my HR in upper Z1 and lower Z2 which is great for burning fat and weight loss, but nonetheless leaves a hole in my otherwise typical training which would include 6 miles of varying length strength intervals every Tuesday and an 8 - 10 mile tempo run at marathon pace every Thursday.  

After talking with my sports chiro on Wednesday about how I was fueling my long runs (he was preparing to run a 50K ultra this weekend), he mentioned that he'd found a new product called Vitargo S2 which had dramatically transformed his carbohydrate intake efficiency on long endurance events.   Apparently, Vitargo S2 is a much faster source of glycogen (re)fueling than other micro-nutrient fuel sources claiming up to 1.7x faster than maltodextrin.    

When I am training for a marathon, I typically use gels for any runs 16 miles or less (the speed of the run will determine whether I take any gels at all or fuel every 4-6 miles for faster runs).  For runs above 16 miles I will carry two 10-oz water bottles mixed with some form of carbohydrate micro-nutrient.  For the past several years I've relied on EnduroMAX by Max Muscle which has worked just fine.   Each scoop of EnduroMAX is 120 calories and 23 grams of carbs and includes BCAA's, etc.   In comparison, the Vitargo S2 product is 140 calories per scoop (slightly larger scoop than EnduroMAX) and 35 grams of carbohydrate.    

Yesterday's 22-miler was a major confidence booster as I was able to get through the entire distance pain free (including after the run) as well as covering the course in 3:05:00 (PR for this route is 3:01:00 before the 2014 Portland Marathon where I ran 3:27:30) at 8:25 pace and a comfortable average HR in low Z4.    I negative split each 11 miles going 8:27 and then 8:23 over the final 11 with mile 21 at a comfortable 8:12.     I took 22 grams of gel at miles 4 and 12 and consumed 8 oz of water mixed with 1 scoop of Vitargo at miles 8 and 16.      While it's impossible to say whether the Vitargo had anything to do with my strong performance yesterday, it's remarkable that after 4 weeks of basically no tempo runs nor interval work I was able to roll a 22 mile run that just within a few minutes of what I'd otherwise run on a full marathon training cycle with all the tempo and interval work.     It may be that losing 15 lbs of extra weight is also a major factor in yesterday's run (figuring each extra pound is 2-3 seconds per mile of speed loss -- especially above mile 16).  

The Vitargo is a bit more viscous and thicker than other micro-nutrients I've worked with which made the intake of the fluids a bit more challenging, especially at mile 16.  However if this product continues to perform well on my runs of substance over the remaining 3 weeks before tapering for Boston, it may find its way into my race bottles in Hopkinton on April 18.

The beauty of racing marathons is not just running the race itself, it's all that one has to manage over the course of 14-16 weeks to even get to the starting line.   Hopefully the next 4 weeks will be more straight-forward as I feel like the last 10 weeks have thrown me some hard curveballs I've had to navigate to stay on track.  

Boston Marathon Training Week 10 -- Alternate Measures

The 2016 Boston Marathon is 4 weeks from this coming Monday and week's 9 and 10 of training have required me to pull out all the stops in order to stay on track for the starting gun on Monday April 18.    My lower right leg muscle/tendon tweak (See Peroneous Brevis image here) from the first 4 weeks of this training cycle has continued to slow me down.   While it hasn't prevented me from my long run progression (3rd 20+ miler tomorrow), it has kept me from my usual 50 mile training weeks and weekly rotation of 8 - 10 mile tempo runs and 6 miles of strength intervals (6 x 1 mi, 4 x 1.5 mi, etc.).    I've managed to maintain a high level of total workout volume (8-9 hours a week) of which 6-7 are aerobic but not marathon race specific work -- which could haunt me around mile-16 at the start of the Newton Hills.    

Like so many goals in life, achievement of a goal is rarely (if ever?) measured as a straight line between the beginning and end.  Most often achievement is a function of managing the unexpected, perseverance, commitment and a level of grittiness that boils down to doing what it takes regardless of pride, peer pressure, and even sometimes the voice in your own head telling you that it's just not worth it.   The latter is most often the strongest detractor.  

In pursuit of getting to the starting chutes for this year's Boston Marathon, I've pulled out all the stops in terms of finding alternate methods to train while trying to rehab my grumpy leg tendon.     I'm sure most everyone who's a serial marathoner is well aware of Alter-G treadmills, dry needling, graston technique, etc.  

This week I found a local PT clinic that has an Alter-G treadmill, purchasing five 1-hour blocks over the next 2 1/2 weeks so as to continue my interval and tempo work while not overly aggravating my leg tendon.     I was able this week to get 1 hour tempo and interval workouts in at 88% - 92% of my actual weight which pushed me into my Zone 4 (HR) and also gave me great range of motion while not aggravating my tendon and promoted more blood flow into the injured area (since I could use it and not risk injury).

The Alter-G is basically a treadmill that you can zipper into (the facility will give you a pair of shorts that resemble cycling pants but with an outer zipper) around your torso while allowing your legs to rest on the treadmill.   Before beginning, the Alter-G is then pressurized (it feels like a balloon inflating except your hips are inside the balloon) to 100%.  At that point, you can select what % of your actual weight you want to run at and dial that % into the treadmill.   For example, if you weigh 150 lbs and run at 90% you are effectively running at 135 lbs which greatly reduces the strain on your hips and lower body (and is also an incredible reminder as to just how good it is to be lighter weight when it comes to running since we all have to overcome the force of gravity which is easier in proportion to the lower your weight).  

In addition to my Alter-G workouts this week, I've also had Dry Needling therapy.   Dry needling in simple terms is a form of acupuncture that promotes a neuro-muscular response in the area of attention.   In simple terms, acupuncture gauge needles are inserted around the area of injury or within the muscle/tendon eco-system which often promotes a "twitch" or "contraction" response.   This relaxing or twitching of the muscle allows it to relax the injured area promoting blood flow and resumption to more normal muscle function.  It doesn't heal the injury, it simply promotes a level of blood flow for a period of time to flush waste matter and promote blood flow which can drive the healing process.   My treatments the last 3 weeks were very intense (the PT also used low amp voltage on the affected area to promote more twitching which can be quite intense) but each time resulted in me feeling as though I could gently work the affected area helping to promote healing.  

Lastly, I saw my sports chiro this week with whom I've worked through each of my prior 7 marathons.  We do a combination of ART, Graston, Fascia Stretching and now Cold Laser treatment (which was a first for me) (see picture below).

Will this all result in me getting to the start of the Boston Marathon on April 18th?  I'm optimistic.   With 2 1/2 more weeks of hard training remaining before I begin to taper, I will have more than enough time to continue to train, rehab and hopefully strike the right balance of still showing up in racing shape while also not aggravating my injury to the point I can't run a pain-free race on Patriot's Day.  

Tomorrow is an easy 22 miler.   If that goes well and the level of tendon pain Sunday morning is low to negligible I may just be back on track.    Stay tuned.   

Boston Marathon Training -- Week 8 Wrap-up

Sitting on a plane headed out east on business this week and looking ahead to 6 weeks from now when we'll be just a few moments from starting the Boston Marathon.    Week 8 of training was solid with 7 hours of volume and over 9 hours including core and mobility work.  The week ended with my first run in 7 days due to healing a lower right leg tendon issue which has cooled down quite a bit thankfully.   Yesterday's 20-miler was decent given I've only run twice in 2 weeks going 20 miles in 2:53:00 but feeling quite strong through 16 before fading 9:00 minute pace.    I will continue the tendon rehab this week but try to get back into my routine of doing interval and tempo work weekly to complement my weekend long runs.   This week is an 8 mile tempo at or around 7:30 pace with a mile w/u and w/d.  It will be a little more challenging as I need to fit this workout in while on the road (hoping for a trail vs. a hotel treadmill).   My other workout of substance is 6 x 1 mile intervals which are always one of my favorite marathon training sessions.

Due to my minor injury, I'm about 2 weeks off where I should be relative to strength intervals, but hope to make it up based on having lost 15 lbs the last couple of months getting down to racing weight.

We shall see.  Stay tuned.

Is Discretion the better part of Valor?

Sitting here on a rainy Friday afternoon spinning some Miles Davis Quintet (circa 1956) on my Rega RP8 turntable while it pours rain outside.  This is typical weather for Seattle in early March.   I am also very much enjoying a day off after 8 straight days of full-on training including a medical procedure this morning that required fasting all of yesterday which was extra special given my average daily caloric intake is 2800 or so at this stage of marathon training.

As I reflect on reaching the halfway point preparing for this year's Boston Marathon (7 weeks from Monday) - I'm once again managing a marathon training cycle where a minor injury has become something a little worse and pulled me off of my 50-mile a week regimen the last 2 weeks.  In January I made a classic mistake and tried to jump start my speed work loading up on two heavy 8,000 meter track workouts over the course of 4 days which also included a very hilly 14-mile run in between.  Roll forward to mid-February and the tweak turned into a fairly painful repetitive-use running injury. Typical for me.   As much as I've trained and experienced injury over my years of running hard, I still struggle with the desire to push the expectations of my body right to the edge -- and sometimes over -- resulting in exactly what I am now dealing with preparing for this year's Boston Marathon.  

I guess the question one has to ask is how does one know when it's better to do one less vs. one more of something?   I find that in the U.S. business culture -- especially in technology -- pushing harder and driving forward even in the face of issues with quality, disappointed customers, etc. is the bias. Get to market quicker -- even at the risk of reputational harm.  It's worth the risk to gain faster feedback and cycle more quickly on product innovation so as to win "hearts and minds" faster.    But when is it prudent to actually not do one more of something, not go as fast -- and do one less -- go a little slower -- figuratively take an extra slow lap around the track vs. sprinting to the finish?

There's obviously no business or marathon training formula that can answer this question for all situations; however, as someone with a strong bias to action -- it's clearly wise to error on the side of discretion from time-to-time to see what can be learned from exploring alternate paths and developing a deeper level of understanding before pushing forward.    If anything, from a leadership perspective it will lead to higher decision quality at some future juncture when it is indeed appropriate to take a risk, go full throttle and manage the resulting turbulence to a positive outcome.

For my own 2016 Boston Marathon training, my gut tells me that taking 14 days to focus on high-volume, low impact aerobic workouts in conjunction with a rigorous rehab and core workout routine is going to this time lead to a higher quality outcome at Boston than for the case I'd simply pushed through the pain and kept to my original training schedule.   I won't know for sure until I make that final left hand turn from Hereford Street onto Boylston on April 18th at about 2:00 PM EDT -- but I am sure it will make for an excellent story when I post my race report.   I know my Coach is happy with my discretion these last 2 weeks -- let's see what happens on race day.