Sept. 14-27 Recovery

Sept. 14 Rest

Sept. 15 Rest

Sept. 16 9 miles around Gaston MS

Sept. 17 11 miles to Norbuck

Sept. 18 10.7 miles to Norbuck

Sept. 19 20 miles around WRL and Baylor

Sept. 20 20 miles around WRL and Baylor

Week 71 miles

Sept. 21 Rest

Sept. 22 11 miles to Norbuck

Sept. 23 11 miles to Norbuck

Sept. 24 Rest

Sept. 25 13 miles to Norbuck 

Sept. 26 20 miles around WRL and Baylor

Sept. 27 20 miles around WRL and Baylor 

Week 75 miles

Recovery

After 2 weeks of the virtual marathon I have done my best to get back into the routine of things.  As previously mentioned I didn't really decrease mileage and have tried to do my best to get back into the mix of things, but it hasn't been easy.  After taking 2 days off I went out for a run and it was painful physically and took a lot of mental strength.  My quads were still hurting from the lactic acid, but did my best to get through the runs.  I did my best to stretch and massage the legs but it was a struggle to get through the runs.  One thing that did help was the general cooler weather which was much appreciated.

This week I still had the fatigue and tried my best to get the runs in.  On Thursday as I woke up to go run, I felt a sharp pain on the right calf and decided to take the day off instead.  I had a large muscle knot by the calf and knew that running on sharp pain would lead to a injury so decided to give it a rest.  On Friday I could tell the pain was still there and just measured myself to get through the run.  I want to adapt as best as I can to the stress, but also realize that sharp pains are not good and will only lead to further damage, so it's a delicate balance.  

On the weekend I was able to get the 20 milers in by slowing down and using some calf sleeves.  It's been years  since I put them on and they certainly helped.  Some of the muscles were super sore but just by being smart I was able to get the volume done. Today especially it was hot and humid weather I struggled to get the run, but glad I was able to finish it.  At mile 9 I contemplated turning to the house, but mentally had to get through the negative thinking.

Sleep

These last two weeks I've noticed the importance of sleep for the recovery process.  I'm one of the people that needs around 9 to 10 hours of sleep in order to recover from the body stress; and these weeks have certainly helped me realize that.  As I continue with the high volume low intensity method, I understand that time on my feet stresses the body and with that there needs to be time to recover from it.

As I go for long term results and use the step method, I'm finding that being consistent with sleep is just as important as getting the runs in.  Especially when I'm feeling things like a muscle knot, or muscle pain if I'm not sleeping well I'm not allowing my body to recover.

Nutrition

Another important component I've found is nutrition.  I try and stay hydrate as best as I can by checking my urine color and being sure to have a water bottle close to me and use salt pills in order to help with the hydration.

I also have a pretty normalized pattern of eating habits.  In the morning I tend to have a bread along with some milk and fruit.  During lunch I normally have a sandwich along with some carbs such as  veggie chips, fig bars, ect.  Then during lunch I tend to vary depending on the day.  Things like tacos, pasta, fish, chicken, among other things.  I've found that just getting a variety of things help, and trying to get have a consistent schedule is what helps in getting the nutritional needs for recovery.

Looking Ahead

As it gets cooler I'm looking forward to the cooler weather and hope that in the coming weeks I'll be completely recovered in order to get back to normal mileage.  About five weeks out from Fort Worth marathon so plan on getting some good runs in before decreasing mileage.  Thank you for reading and all the best.

                                         After finishing Boston Marathon in 2019 with a 2:50

September 7-13 Boston Virtual Run

 September 7 11.3 miles around Gaston MS

September 8 11.2 miles around Gaston MS

September 9 Rest

September 10 13 miles around WRL with 2 miles at marathon pace

September 11 8.6 miles around Gaston MS

September 12 Rest

September 13 26.2 miles Boston Virtual Run 2.5 times around WRL

Total Mileage for the Week 72

Virtual splits

1-6:46

2-6:47

3-6:46

4-6:44

5-6:31

6-6:51

7-6:50

8-6:57

9-6:58

10-6:48

11-7:05

12-6:44

13-6:25. 1/2 way around high 1:28 low 1:29

14-6:21

15-6:51

16-7:01

17-7:07

18-7:28

19-7:28

20-7:23

21-7:32

22-7:23

23-6:50

24-6:43

25-6:44

26-7:11

.2-6:44

Elapsed time 3:02:15  Second split 1:33

So this week was the Boston Virtual Run on Sunday and overall it was a great event and I’m glad that I was able to be apart of it at the Lake. Several local clubs like the Dallas Running Club, White Rock Co-Op, Rogue among others had a hydration/cheering station and they were terrific.  Definitely helped in providing motivation throughout the course.

 Breakdown of the Boston Virtual Run

Pre-race

Decided that I was just going to run from my house toward the lake the week before.  The official start finish was from norbuck park but running from my house down to the lake was just more convenient and time saving. I prepared my clothes and equipment, such as my gu’s, water bottle, salt pills, heart strap the night before so I would be ready.  When I woke up I looked at the weather and it read 72 degrees with 86% humidity.   I decided to start at 5:20am from my house in order to get the early miles before the sun came out. I also decided to run with a water bottle as I wanted to make sure I had hydration during the race. After grabbing all my stuff and making sure I didn’t forget anything I stepped outside and without a warm up I started the clock!

The Run Breakdown

As I ran towards the lake I was suppose to meet Albert by the bath house who provided company during the first loop of the lake.  But before I did that I noticed at sunset bay a group that I recognized, it was some of the Rockwall Running Club runners who were also doing the virtual run.  I ran across the parking lot gave them cheers for their own run and then headed towards the bath house.  At the stone tables I saw Albert and also saw my watch with miles splits around 6:45sh, and thought okay stay around that pace if you can but more importantly try and run within your heart target rate.  As we headed towards the spillway I made sure to keep the heart rate steady and not deviate too much from the pace.  Passed the cheering station, and passed the RRC runners which were running in a group.  Then headed towards the west side of the lake.  The morning was still very dark and I was careful not to step on any uneven ground, but for the most part the pace was steady and I felt like it was something that I could control.  As Albert and I reached the east side of the lake it got lighter and was able to see much better.  Once we got to Sunset bay again I saw that I was at a high 1:28/low 1:29 half, and a little bit later Albert turned around to go back to his house.  I’m very grateful for Albert’s willingness to come out, and run the first loop with me as it was dark and having someone next to you keeping a steady pace certainly helped to get it down.  I took a gu at mile 5 and 10, as well as salt pills for hydration.

Second Half

At Winfrey I was now running by myself and holding a steady pace.  At the spillway I stopped at the DRC hydration station where everyone was so friendly and supportive and helped fill up my water bottle.  After passing the spillway I was now at the west side of the lake again and the sun was now up and bright.  The day had high humidity and I realized continuing to take the hydration was vital.  Running clockwise around the lake meant having the sun in your face, and I could tell I was sweating a lot.  I kept going steady and one thing that I remember is the mileage that I have been putting in especially during the hot months of the year and how I could certainly manage the weather.  As I was approaching the north side of the lake I began to notice my heart rate going higher.  At mile 15 I took some more salt pills and gu in order to stay hydrated as much as I possibly could.  At about mile 18 my heart rate was approaching high 170s, low 180s which for me is high, so I told myself to stay calm and get the HR back down to 170.  My pace got higher for the next 4 miles low to mid 7 minute pace, but I wanted to avoid a collapse and would rather have a steady heart rate for the remaining miles of the run. At mile 20 I took some more salt pills for hydration, my stomach started to feel sensitive so decided against another gu.

Once I hit the last 3 miles I was fortunate enough to have encountered Diego & Jose Barraza who were on their bikes and both of them accompanied me until the end.  Originally I had planned a out and back finish at Winfrey but I knew a little further down was the DRC water station and they had been so fantastic on the first and second loop that I decided to finish there and act like the water station was the finish line!  I got a second wind those last 3 miles and started to push the pace with Diego & Jose nearby on the bikes.  The last few miles almost seemed like the first few miles and although I was tired I certainly felt in control of the run I really enjoyed them and felt like I could keep going.  Once I got to the spillway I did a short U-turn and finished right were the DRC water station was to the cheers of the group.  Three hours two minutes and fifteen seconds is what my clock read when I finished.  Mimi, Aki, and others were quick to provide the hydration and I was super thankful for all there help.  Also thankful for Diego who took many good picture and sent them to me so that I could remember the event.  After recovering a bit, I went back home and used the mile and half to cool down and cheer the other runs as they were coming by.

Grateful

The support was amazing, the local volunteers gave there time bought signs, and provided cheers to the runners doing the virtual run.  I’m deeply thankful to them and even though the Boston Marathon was not able to take place, running from my house to the lake was definitely a memorial experience.

The conditions were tough with the sun out and the high humidity, but I think overall managed to keep a steady pace and be in control of the run.  Even when things got tough I’m glad that I didn’t panic, but instead acted rationale and adjusted based on my bodies feedback.  I’m also grateful to those that helped, it was great having others just being so willing to lend a hand and being so supportive.  I’m truly grateful for the experience and even though this year looks much different than last, it has certainly made me appreciate the sport and all of those involved in the sport.

Next steps

After the race and going back home I took a much needed rest and tried my best to re-hydrate and replenish.  Will see how my body recovers and will take it day by day to get back into my routine.  I didn't really taper for the run, just ran it off the mileage I've been doing. The virtual run has certainly provided some confidence that with the coming fall and cooler weather I will be able to lower some of the paces for my run.  Finally, again I want to end with saying how grateful I am for those that assisted, helped and made the virtual Boston run very memorable.  Thank you for reading and all the best!

Photo Credits to Diego

August 31 - September 6 ROI

 August 31 Rest

September 1 11 miles around Gaston MS

Sept 2 rest

Sept 3 14 miles around Gaston MS

Sept 4 14 miles around Gaston MS

Spet 5 20 miles around WRL to Baylor 

Spet 6 20 miles around WRL to Baylor 

80 miles week

This week took  an extra rest day and ended up running 5 times.  It must have been the added mileage the last two weeks of 90 & 85 mileage, so listened to my body and took the added rest day to help with the fatigue.  No regrets in the added rest day as I was still able to get to the 80 miles this week, with some added miles.  The runs felt okay overall, with the weather still having mixture of cooler fronts and heat its a pleasant adjustment, from the summer usual heat.  Also the allergies seem to be getting better so that a plus overall.  Next Sunday, the 13th will be the virtual Boston run so next week looking forward to that event.  The plan in to do 2 and a half loops around White Rock Lake and stay at a steady pace, so will report back how it turns out.  Several clubs such as the Dallas running club, rouge running, and White Rock Co-op are organizing water stations for it so very grateful for that.

Also I'm now registered for a fall marathon which will be in November. The Forth Worth Marathon which will be in person, with a limited field, so after putting in the mileage since March, I am excited to have that event in approximately 2 months.  I think I'm in good shape and this will be a opportunity to race.

ROI

If you are into finance or investing one frequent acronym is the Return On Investment.  ROI refers to if I invest in something what will be  my expected return on what I invest in.  For example if I purchase a 100k house, what do I expect to make in return if I rent it?  If I follow the 1% rule on that house I would expect a rental payment of 1,000 a month and from there I can pay the house down to build equity and gain into my net worth.  Once the house is payed off 100% of that payment will will go into the investor hands and that investor can then decide what next venture they would like to tackle along with the equity of the house.

In the world of running ROI can be very similar.  For example a novice runner with a consistent training of say 6-12 month can have massive ROI improvements.  I have seen runners that have gone from 4 hour marathons to 3 hour marathons in a span of a year. For some these improvements will be drastic as the training starts to take shape and the dividends start to pay off in massive leaps so to speak.  Yet, there is also a steep drop off once you reach a point were the massive dividends begin to plateau.  For example that 4 hour marathoner that is now a 3 hour marathoner, will begin to see less and less improvement and may very likely start to see regression.

At the drop off point, one has a choice.  Do I keep running knowing my improvement will likely not continue? Or am I okay with maintaining my current state and trusting my training that in the long term although minimal improvement I can still improve? Also with age others factors would have to be considered as well.

Every runner has to answer that question and this is were intrinsic motivation becomes crucial.  For myself now that I have been running for 2 decades, I am beginning to understand this process and how nothing is life is guaranteed, but trusting the training and the long term process I'm okay with regardless of short term results.

So what is your ROI?

So then the question becomes what is your ROI?  Going from a 4 hour marathon to a 3 hour marathon is definitely not easy or simple.  But for that person to continue to shoot for a 2:55 marathon is understanding the point of diminishing returns and still continue to push for excellence, has nothing but respect from my point of view.

And that is were I find myself, continuing to push even if as a 35 year old I may not break my personal best that I set 8 years ago I am at least happy that I can give it a fighting shot. When I watched the last dance, one thing that impressed me about MJ was his attitude and willingness to fight regardless of how many championships he had already won. MJ lifted the whole team to a whole new level, even is some questioned his tactics the results was the same.

Many can have short term improvement, but to continue to do so long term certainly takes a whole other level.

Final Thoughts

The training is going well and the mileage has been consistent.  Next week looking forward to the Boston Virtual run and excited that I'm now signed up for a fall marathon!  Thank you for reading and all the best.

Jason Trevino and I at 2019  Dallas Turkey Trot both ran low 45 min for 8 miles