July 01, 2014

The 100 push-ups training program

Luka was just a pup in 2009
Five years ago I first came across the hundred push-ups training program. I decided to start it; my initial test of eight push-ups put me in column two. After writing one blogpost about it, I did not pursue the challenge -- I cannot remember if I even finished the first week.

But I thought of it again last month as I worked on a piece of my writing that will be published in an anthology later this year. In this piece I am citing Nicholas Thompson, who wrote in The New Yorker, “For someone who doesn’t run, the difference between a 4-hour marathon and a 2:50-something may seem inconsequential, and easy to confuse. But for someone who does run seriously, it’s immense. To make an analogy ..., it’s like the difference between doing 25 push-ups (not bad!) and 100 (holy smokes!).”

I couldn't help but think that doing 100 push-ups sounded a lot easier than running a 2:50-something marathon. Regardless, I wanted to work on improving my strength, and decided to make this push-up challenge part of it.

This time an initial test was not needed: I knew from recent efforts that I could barely make it to five push-ups. So I started in the first column of the six-week program.

Day 1 had five sets of push-ups, doing 2, 3, 2, 2, and then at least 3 (I managed 4). It was challenging but I did it.

Each week has three days of training, with a day of rest in between. The third, and final, day of the first week felt so hard that I doubted I would be able to move on to the second week: I did 4, 5, 4, 4, and the minimum of 5 for the final set and was absolutely spent.

But I managed Day 1 of the second week, and the next, all the way until today -- Day 2 of the fourth week of this program. To my surprise, I managed a total of 72 push-ups over five sets: 14, 16, 12, 12, and 18. Amazing. It was not easy but I did them (I had Tim check my form). You do not always understand what your body is capable of, and how quickly it can progress.

Clearly, this training program works. Check it out here. Whether I will be able to crank out 100 push-ups after finishing the sixth week is almost irrelevant to me because the improvements I have made so far are already completely worth it. 

June 06, 2014

Motivation from a disaster marathon

When on December 1, 2012, I picked up my California International Marathon race package in Sacramento, I was not sure why I bothered. By then I had been injured, unable to run for five months, and counting. It would take another seven months before I could resume running again.

But I had paid for CIM, and we had driven 1,500K as Tim was racing, so I picked up my race package that contained an Irish green race shirt. It was a nice dry-fit long-sleeve shirt but I was sure I'd never wear it; after all, I could not do the race so why would I wear a shirt that suggested I had?

That CIM shirt remained in my closet, unworn, ... until December 2, 2013, when I did my final training run before the Seattle marathon, my first marathon since that injury, my first marathon in 18 months.

Looking for a shirt to wear, I was instantly drawn to that brand-new CIM shirt: it reminded me of how far I had come since being a reluctant spectator at CIM a year earlier. That shirt represented the long road I had travelled from the time a top sports doctor had suggested I might never run again to that day, finalizing my race strategy.

Today, five days after I ran my worst marathon in 15 marathons over 11 years, I don't yet understand  the meaning of my Windermere Marathon. While I certainly earned that finisher's shirt, a nice dry-fit one in bright cheerful red, I want to hide it because right now it represents a stunning misjudgement of my body's recovery from the Vancouver marathon I ran four weeks prior.

The Windermere Marathon ended my streak of 14 consecutive marathons in 3:15, or faster, and that pisses me off. I went to Spokane with the plan to run 2:59. While I realized that might not happen, I certainly did not expect to go slower than 3:15. And why would I?

I had not needed more than 3:15 for the last 14 marathons, two of which were "revenge" marathons too, only two and five weeks after another. Those revenge marathons I had run in (a then-PB of) 3:06 and 3:10 respectively.

I don't understand why my body was so off last Sunday that I could not even maintain the pace I have been able in my long training runs. Sure, it was an off day. Shit happens. But shit like this has not happened to me since I decided to focus on running in June 2005.

My marathons arranged by finish time:
16.     May 2012           Vancouver    3:00:29
17.     December 2013    Seattle        3:05:09   
15.     October 2011       Victoria       3:06:06 (revenge: 2 weeks)
18.     May 2014            Vancouver    3:06:43
9.       Sept 2008             Victoria       3:07:10
13.     May 2011            Vancouver    3:07:41
6.      April 2007            Canberra      3:08:48
14.    Sept 2011              Bellingham  3:09:40
10.    May 2009             Vancouver     3:10:19   
11.    June 2009             NODM          3:10:39 (revenge: 5 weeks)  
12.    April 2010            Rotterdam     3:11:51
8.      May 2008             Vancouver     3:12:56
5.      July 2006              Gold Coast    3:13:01     
7.      July 2007              Gold Coast    3:15:13
3.      July 2003              Gold Coast    3:24
19.    June 2014            Spokane       3:28:56   
4.     December 2003     Hawaii          3:36
1.     May 1999              Ottawa          4:18
2.    September 2001     Sydney          4:44

Perhaps I needed a marathon to piss me off. If that's the case, I certainly succeeded. Sub-3 marathon: you're going down!

May 29, 2014

Revenge marathons: risk vs reward

 "All it takes is all you've got," read a sign at about 39k into the Vancouver marathon. It made me smile as I struggled past it.

The mental and physical effort required to run a marathon -- 42.195 kilometres or 26 miles 385 yards -- is substantial. 

"Racing hurts, in ways both obvious and subtle," writes Joe Henderson in Marathon Training: the Proven 100-Day Program for Success.

Both your body and mind need time to recover from that effort. A general rule of thumb is that it takes at least a month to recover from a marathon, though it depends on a runner's preparation and experience as a marathoner.

Or, as Olympic marathon champion Frank Shorter famously said, “You have to forget your last marathon before you try another. Your mind can't know what's coming.” 

Perhaps that was the reason I had trouble writing about my Vancouver race; I was already trying to forget to make space for the idea of running the next.  

I always use one key tool to help me decide about a new running goal: does the prospect excite me? If I don't feel a few butterflies in my stomach thinking about a race, a goal, I don't bother. What's the point?

The verb excite is defined as 1. to stir to activity. 2. to call forth (a reaction or emotion, for example); elicit: 3. to arouse strong feeling in. Immediately after the Vancouver marathon, the idea of running another soon stirred me to activity: checking my schedule and race calendars.

It wasn't long before I found a marathon I liked, and one that fit in terms of timing, schedule and logistics. Now it was time for another key consideration: was it a good idea to do another marathon so soon?

I knew the general answer was: no. Definitely not if you are trying to race a marathon, attempt to run a personal best. I only needed to open some of my books on running.

"If you actually race your marathons (rather than simply trying to finish), it's not a good idea to do more than about two per year," writes Alberto Salazar in Alberto Salazar's Guide to Road Racing.

Tim Noakes, author of the 930-page Lore of Running, agrees.

"I suggest you race an absolute maximum of two marathons per year, or one marathon and one ultramarathon," writes Noakes. "But it is better to race only one marathon or ultramarathon each year if you wish to be running competitively in 20 to 30 years. Ideally, there should be at least four, but preferably six, months between these races."

Bob Glover and Shelly-lynn Florence Glover also offer a clear warning in The Competitive Runner's Handbook: the Bestselling Guide to Running 5Ks through Marathons when it comes to revenge marathons.

"What's the best way to improve your marathon performance? Don't do what many runners attempt -- jump into the next marathon they can find to try to lower their time," the Glovers write. "Most marathoners shouldn' t race any distance for at least four weeks. Ideally another marathon shouldn't be considered for at least six months, preferably a year for first-timers. Some experienced marathoners may be able to run another marathon in three or four months."

"If you marathon too often and too close together, you increase risk of injury and decrease the changes for a good performance," write the Glovers.

Nearly all runners, including myself, have found out the hard way that your body will signal clearly when you push it too far: it breaks down and forces you to rest.

"If we don't take enough recovery time voluntarily, the body will find its own way to get all it needs," writes Henderson in Marathon Training.

To be sure, not everyone agrees on the marathon rules.

"Well, no such 'rule' [of running only one marathon a year] exists. And if one did exist, some running rules are meant to be broken -- as long as you are well-trained and know what you're doing," according to Hal Higdon, who has contributed to Runner's World for longer than any other writer.

"On several other occasions, I have run multiple marathons. I ran six marathons in six weeks to celebrate my 60th birthday and ran seven marathons in seven months to celebrate my 7[0th] birthday. In between, I ran ten during the space of one year so I could run my 100th marathon at the 100th Boston Marathon in 1996," writes Higdon, a 2:21:55 marathoner, in Marathon Training Guide - Multiple Marathons.

Dean Karnazes, serial marathoner and ultrarunner, writes, "Having once run 50 marathons, in 50 states, in 50 consecutive days, I’ve learned a few things about recovery. Chiefly, I think it’s overrated."

These were all the things that went through my mind in the last few weeks. The cautionary advice exists for good reason, and I needed to do some careful thinking about the risks and rewards of a revenge marathon.

I have done them before, the first time in 2007, when I ran the Gold Coast marathon three months after the Canberra marathon. Those were not super-close but closer than all the advice highlighted above: in Canberra I had run a big PB of 3:08 (improving my previous best of 3:13) and I went a lot slower at the Gold Coast in 3:15, which also marks my slowest marathon of the 14 I have run in the past eight years.

In 2009, however, I ran the North Olympic Discovery marathon five weeks after the Vancouver marathon, finishing in 3:10:39 and 3:10:19 respectively. And in 2011, I ran the Victoria marathon in a then-personal best time of 3:06:06 only two weeks after finishing the Bellingham Bay marathon in 3:09:40. (I ran a 50-mile ultra four weeks after Victoria but that had nothing to do with "revenge").

So I have some experience with revenge marathons. They have been good experiences, and each time I made sure to listen to my body, and -- most importantly -- stayed healthy. While they brought good results (and awards), they never brought me quite the time I had hoped to run.

This time around, one key consideration was that I had slowed down markedly in the second half of the Vancouver marathon: I had reached 24K in 1:43:01, a pace of 4:17 per kilometre, or 6:54 per mile. The remaining 18.95K I covered in 1:23:45, a pace of 4:36 per kilometre, or 7:24 per mile.

While this was not a voluntary easing of the pace and felt as hard as I could run then, I did not cover the second half at the top speed I had planned and have shown to be capable of. A slower overall pace relative to capability should, or could, theoretically mean a shorter recovery.

I also took another good look at my training diary: In the 17 weeks leading up to Vancouver (excluding the final pre-race taper week) I ran an average 61K per week. I had looked at that number and felt that, if anything, I was undertrained, rather than overtrained.

But my long runs had been long, with three 35Ks and one 39K. And some were close to each other, including one after a hard race effort. The weekend after the April Fool's half marathon I had run 18K on Saturday, followed by 35K on Sunday at an average of 5:02 per K, my slowest long run, about which I wrote in my training diary, "hard, hard work."

Was it possible that, despite my low weekly milage, I was a touch overtrained, too tired, because of my long runs? I will never know for sure but this possibility informed my running schedule since the Vancouver marathon, with the prospect to run another four weeks later -- less (running) was more.

Daily walks and two yoga sessions a week (for a total of six post marathon), with a couple of great deep tissue massages, have formed the cornerstone of my recovery. So far, (as of Thursday morning), I have done only four runs, the longest about 13K. And I feel good about that. I'll do at least one short training run before Sunday, possibly two.

Last night I finally felt confident enough to commit and registered for the Windermere marathon, held this Sunday. Triathlete Tim will be racing too, in the half marathon, which starts at the halfway point of the marathon. On paper the course looks great, though it is clearly not downhill all the way.  
    
It sounds beautiful too. "The first 7.2 miles of the marathon runs through Liberty Lake’s upscale neighborhoods, pass Pavillion Park and well-groomed golf courses before connecting to the Centennial Trail at the Harvard Road Trailhead.  The Centennial Trail follows the contours of the winding Spokane River and the views along the race route are a big part of the attraction of this race," according to the race website.

"The visible and audible Spokane River is usually flowing with white waters, thanks to the melting snows running off the nearby mountains. The exciting downhill Finish is in Downtown Spokane’s Howard Street Bridge in Riverfront Park."

Last but not least the race director, Elaine Koga-Kennelly, was not only encouraging, but also inspirational. "She has finished 101 marathons across the U.S.A. including Boston and Internationally (London, Paris, Great Wall of China, Victoria, BC) and also five Ultra-Marathons," I read in an article profiling her on the Spokane Metro Woman Blog. She now races in the 70-74 age group and I cannot wait to meet her.

As for my goal, I will begin at 6:51-per-mile pace, in other words aim for a 2:59 finish. The only way to find out if I can is to try. I am excited that I get to race another marathon, on a new course!

May 27, 2014

Marathon recovery & revenge

Post-marathon week

The first week after the Vancouver marathon I did not run. I walked every day, as is usual, with our dog Luka, about 45 to 60 minutes. Initially I stuck with flat trails.

I was busy on both Monday and Tuesday, with hectic work days that included finishing Graham E Fuller's book Turkey and the Arab Spring: Leadership in the Middle East, followed by going to school in Vancouver both evenings. My energy level was better than I had expected. My body felt OK: while I needed to descend stairs with usual post-marathon caution, my quads were in relatively OK shape.

On Wednesday evening I went to a so-called therapeutic yoga class aimed at the hips -- absolutely perfect timing.

On Friday, I had a deep tissue massage -- by then my muscles had recovered enough for the masseuse to do some good work that I might not have enjoyed so much a few days earlier.

On Sunday I went to a (my first) yin yoga class. Again, this felt like it was exactly what my body needed. (The same day I bought a copy of The Complete Guide to Yin Yoga by Bernie Clark, a book my teacher had -- food for another post some day.)

Second post-marathon week

This week I did two doggy walks a day, as Tim was away, so about 90 minutes to two hours of walking each day. Walking is great active recovery, and there are some beautiful trails near our house.

On Monday, eight days post-marathon, I went for my first run, an easy jog around the 'hood of about 5k. It felt nice. No watch of course.

Wednesday had another 90-minute class of therapeutic yoga, this time working the psoas, a muscle where a lot of our (conscious and subconscious) stress and tension resides. In my case, the right psoas seems to attract all my worries and seems perpetually tight.

Friday I did my second run, about 10k. Easy of course. No watch.

Sunday brought another yin yoga class -- and I made sure not to miss it.

Third post-marathon week

On Wednesday, I did another run, about 8k including 4 short pickups, followed by another therapeutic yoga session focused on the hips in the evening.

On Friday I ran 11K including eight 100m striders. On Sunday I ran about 65 minutes easy, followed by a yin yoga class.

Fourth post-marathon week

On Monday (yesterday) I woke up with a neck so stiff I could not turn my head to the right. Thankfully my masseuse had time to see me later that day, and she assured me I'd be fine in a couple of days. She also "flushed out" my legs, "just in case," smiling as she knew what I was considering.

***

Part of my recovery involved thinking about what I wanted to do next. I never have a shortage of  (fresh) running goals in the back of my mind--after finishing a key race it is a matter of choosing one, the one that excites me most at the time. For the past few years, the Sub-3 marathon has always won out.

The day after the Vancouver marathon, I already thought of running another soon, real soon. As soon as Calgary-or-the-North Olympic-Discovery-marathon-on-June-1-soon.

A revenge marathon. A marathon done close to a previous one so that the runner can capitalize on the same build-up, a two-for-one kind of deal.

While I had celebrated my Vancouver finish, I was convinced that my result there did not reflect my fitness. I checked some online race calendars; there was another marathon on June 1, in Spokane, Washington. It was a small race and one I had looked at earlier, because of the course profile.  

"If you want to run fast, you have to choose a fast course," Triathlete Tim has repeatedly told me. And he was immediately open to the idea of a June 1 marathon, with one caveat, "first see how you feel in a few days."

To be continued...