Ran the first 20-miler for this training cycle on Saturday morning here in DC.  It was an awesome morning...and I felt 100% as the run began...and as I worked through the first several miles.

Unfortunately...once I hit mile 15...things began to fall apart.  My energy damn near dropped off completely!  I've taken a second look at everything I did pre-run...and I honestly can't find an error.  I had to fight damn hard to complete the last 5 miles...but I did it!  3:00:00 even...for an average pace of 9:00 per mile.  Oddly, that's pretty much perfect for a training run of this distance...but the fact that I came "thisclose" to a crash and burn has me a little uncomfortable.

My conclusion is that I made the jump to 20 too soon.  I went from 16 miles...right to 20.  An 18-miler in between may have made all the difference.  Won't make that mistake for the second and third 20-milers still to come.

Regardless of the struggle...it's ALWAYS good to knock off the first 20-miler!

New York...only 8 weeks away...
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Hydration 08/23/2009
 
I've been much more disciplined with my water consumption this training cycle, consuming a minimum of 100oz per day.

If you've ever wondered how much water you should be consuming during your typical day...here's a quick and easy calculator that can help:

http://nutrition.about.com/library/blwatercalculator.htm

According to that calculator...I should be consuming about 140oz of water a day!

I've started using True Lemon and some of the Crystal Light water flavor powders...and they really help.  Sometimes...I just get sick of drinking water...and the added flavor really does the trick! 
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One thing I've learned this Summer...is that I'm a much better coach and runner...than blogger! 

Yesterday's 10-miler concluded a nice drop-back week...and week 16 of a 25-week training cycle.  I'm giving myself credit for two speed work-outs last week, as I did a tempo run on Friday and ran all 10 miles yesterday at goal marathon pace or a bit faster.

Everything still feels good, and I credit the work I've been doing with a Physical Therapist.  After some thought about the level of discomfort I experienced in the closing miles of the National Marathon in March, I decided to connect with NOVA Pain and Rehab to strengthen my legs to avoid a repeat in New York in 10 weeks.

The treatments and exercises have paid large dividends.  Everything feels very comfortable, and I'm hopeful that the hills in Central Park at the close of the marathon in November won't suck the life out of me!

I'll start doing regularly scheduled speed drills this week in the evening at a nearby track after work.  Honestly, I'm ready for the diversion.  It will be good to focus on something other than base-building, and equally good to have a free morning during the week in favor of the evening track sessions.  I expect to be joined by some of the runners from the DCFIT Training Team for the speed work.

Only 8 weeks of really strenuous training remaining, and I plan on getting three 20-milers in during the next two months.  16 this coming weekend...then the jump to the first 20-miler after that! 
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Training: Week 1 06/28/2009
 

28 miles this week...all of them run in a new pair of NB 1224's.  These were recommended to me by another runner who over pronates and wears custom orthotics.  NB has a reputation for working particularly well with orthotics...and I'd say that week 1 was a success.  Shoes feel great!

Week consisted of three 6-milers and a 10 mile run (1:25) on Saturday.  Carried Gatorade in my Camelback for the first time on Saturday...and I think I'll stick with that for a bit.

Also spoke with a Chiropractor this week...and listened patiently as she went on and on about the benefits of Chiro for runners.  Thinking seriously about giving that a shot.  Why not? 

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I'm celebrating another birthday this month, and I can't think of a better gift to myself then to begin training for the race that will mark my successful completion of the U.S. Marathon Majors (http://www.worldmarathonmajors.com/US/)!  On November 1...I will run in the New York City Marathon...my eighth overall and my second this year.

There was a day when the thought of having run in the Chicago, Boston and New York City Marathons seemed about as foreign as writing a blog!  Yet here I am...about to launch into the training that will get me to that point...and keeping a journal of sorts for only the second time in my life.  I wonder which carries the greatest risk?

This blog will serve as my personal training log and a place to document my thoughts as I make my way through the miles leading to New York.  I'll begin by noting that I ran the National Marathon in March of this year and the Cherry Blossom 10-miler two weeks later.  Since then, I've been running three days a week, lifting two days a week and cycling one day a week.  At least, that's the routine I've tried to keep.  Since I haven't been training for anything, I've given myself enough slack to take off when I've wanted to, or when I just felt like I needed to.

I feel good as I approach another training cycle, and I plan to stretch more and introduce regular massage this time around in an effort to keep feeling good.  My training plan for New York includes four days of running, one day of cross training (cycling) and two rest days per week.  I will likely mix some core strength training in on my cycling days as well as on one of my rest days.  For me..."rest" just means no running.

I'll jump into a brand new pair of Asics Evolution shoes (with custom orthodics) this week and I may very well buy a Camelback with added capacity.  My 50-oz Camelback came up a bit short during my last training cycle.  I drink approximately 12 ounces of Gatorade before my runs, stick to water during my runs and take in about 24 ounces of chocolate milk immediately after.  I'm also going to discipline myself to consume more water during the day.  I haven't been as good about that as I need to be and I know I've paid a price.  A nutrionist has suggested that I increase my vitamin D intake to between 1000 and 1500 mg a day, and to consider introducing fish oil supplements as well.  Why not?

Every time I do this...I learn something new about training...and something new about myself.  I wonder what it will be this time?

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