Winter Run Fun: Training in the Cold

Sure the winter isn't always the best time to run.  We have less daylight, cold temperatures, and for me a pervasive laziness/ love affair with my couch and blankets. The Pittsburgh Marathon and summer race season is much closer than it seems at the present so here are a few ideas to kick your training into gear:

1. Get some reflective gear and winter running gear.  If it isn't icy out you can still run in this cold weather. Once you spend the money on the gear you'll be less likely to back out of using it.

When testing new winter gear make sure to stay close to home or some place you can warm up if things aren't working out!

This past weekend I ran at North Park on both trails and road. It was 6 degrees with a negative windchill and I had started before sunrise. Here is how I ran safely in these conditions:

Gear check from the bottom up!


Feet: 1 pair of thin Pearl Izumi socks, 1 pair of wool Darn Tough socks, Brooks Cascadia shoes.


Legs:  Moisture wicking underwear, insulated tights, Saucony Siberius pants (good and bulky, they cut the windchill down to nada)

Torso: Nike Hyperwarm long sleeve (or similar insulated moisture-wicking base layer),  3/4 zip tech long sleeve , and an Asics vented jacket.

Head: Fleece neck gaiter with moisture wicking hood, beanie cap, ninja face mask, snow goggles. The neck gaiter and mask came off after a few miles, but it's better to have it and not need it than vice versa. I also used a headlamp until after sunrise.

Hands: Manzella wind-block mittens and handwarmers.

FYI: most handwarmers are good for 8-12 hours once activated,  If you put them in a wind block mitten where there is no free oxygen access they will only last for about 2 hours.


Pack: I wore an Ultimate Direction PB Adventure vest which has plenty of room for extra dry clothes, water, and nutrition. Plus it is another layer on your back and can do wonders to help keep you warm.

Warm Tony is Happy Tony

Keeping your water in liquid form in these temps is no easy task. Some hopefully helpful hints:

Use an electrolyte beverage like Hammer Heed. The electrolytes (salts) lower the freezing temperature of water and can help keep your beverage from turning into a solid.

Using an extra pack of handwarmers to keep around your bottle(s). However, be warned! I did this using a Salamon soft flask the other day and the plastic was blackened. It did not melt, but it was discolored.

Always carry a few dollars with you. If your route takes you by a store you can warm up and get some liquid refreshment.

Cell phone:  For obvious safety reasons try and carry a phone. However, once the phone gets too cold it will shutdown.  A friend shared a fix for this. A beer coozie! Put your phone in it and then keep it on an inside pocket.  In a pinch I have placed my phone under my tights against my buttcheek to warm it back up enough to turn back on!

After 12 hard miles, 4 of which were at tempo effort on snow covered trails, I had a serving of Hammer Recoverite as I always do after a long run and then treated myself to some eats and hot coffee at the OTB Cafe. Breakfast tacos....oh you lovely little things. mmmmmmmm

2. If it is too icy or frigid out hit the treadmill and/or gym for some crosstraining. If you do not feel safe running in wintry conditions then don't.  There are other ways to keep your training on track.

Though I am no fan of treadmill running it is a great option to stay on track. If the weather is too miserable to run in I'll head over to Planet Fitness for an hour or two of treadmiles and crosstraining.

In lieu of treadmill running I often opt to do the elliptical, arc trainer, stationary bike, and stairclimber which covers most of the leg muscles and top it off with some low rows / seated rows, and ab work. Hip abductor, adductor, and glute muscle machines are also among my favorites.

Lately, I have been lax in crosstraining and doing only 30 minutes worth per week.  One of my goals is to increase that.  If you want to run your best and reduce the chance of injury and good crosstraining regimen is worth it's weight in gold.


3. Friends! Get some crazy friends to go out there with you! Hardship is always more bearable with good company. Beyond bearable you might just find you are having fun!

Getting out there with Pittsburgh local running groups is always a good time. I run with the Steel City Road Runners, North Park Trail Runners, Elite Runners and the Runderful crew. Stop in your local running store to find out what groups are in your area and join in on the group run fun.


The end of January is here. We only have a couple more months of colder temperatures and soon after that it will be Marathon Day here in the Burgh! Keep your eyes on the prize and above all stay safe out there! Happy Training!


Also.....

I just got word that I was accepted as an ambassador for Hammer Nutrition! I couldn't be happier to be a part of the team whose products have treated me so well over the past couple years of training and racing!

Use my code: 255648 on your Hammer orders for 15% off!

The 2016 Plan

Here we are! A new year, new goals, and a new plan to achieve those goals. After last year's training wrapped up I gave myself a month off which consisted of low volume, easy effort running. The first three weeks I ran 15-20 miles per week and on the fourth week 25 miles. 2015 was a great year for me.  I ran 3 marathons and 3 ultras with big PR's in both the marathon and 50k format. Also, I ran my first 50 miler at Burning River.

For 2016 I am determined to run further than I ever believed I could.  On December 14th I began training building upon the work put in in 2015. 

This year's goals for the summer are straightforward:

1. Run the Laurel Highlands Hiking Trail Ultra (LHHT). The race follows the trail end to end starting in Ohiopyle and ending near Johnstown. All told it is 70.5 miles through the beautiful mountains of western Pennsylvania.

2. Run the Burning River 100 miler. After running the BR 50 last year I was bit by the distance bug and the supportive ultrarunning community. I am fundraising for the Cuyahoga Valley National Park for this race. If you feel so inclined you can donate here:  www.runsignup.com/runderful


The path to completing these goals revolves around putting in a lot of quality miles and crosstraining. My first phase of training is focusing on strength and base building culminating at the Pittsburgh Marathon.  The day before the marathon I will be running a 26.2 mile training run on trail. The challenge very well could be completing the Pittsburgh Marathon within the time allotment.

After the marathon there will be a 3 week buildup period with more of a speed focus and then right into taper for the LHHT 70.5. From here I plan to take two light weeks to heal up, though it conceivably could be more depending how my body feels.  Then another 3 week mileage buildup followed by tapering for the Burning River 100.

Dick's Sporting Goods Marathon Training Kickoff
  
On Saturday I attended the marathon training kickoff run hosted by the Steel City Road Runners. Thankfully, the weather was more cooperative than last year. I arrived early to get some miles in before the group run.  After a few miles I met up with Lisa and Seth. Together we ran 5 miles and were back with time to chat with friends and check out the vendors.

I ran 10 miles with the group starting with the 9:30 group. After 3 miles we ran into the 8:00 pace group. They had taken a wrong turn. I jumped on with them to see if I could hold that pace. We ran roughly 8:30s due to some icy spots. By the end of the run it was sunny and mild with temperatures in the 40's. Perfect running weather! Afterwards I picked up a Milestone Pod they were giving away.  The Milestone Pod is a device that laces onto your shoe.  It tracks your mileage, cadence, and footstrike among other things and it does so without GPS.  A very useful device. Plus, you can track your mileage on a leaderboard  here and win prizes just for logging your training miles.

Trail Glory

On Sunday I went to Boyce Park for some trail love. One of the staples of ultramarathon training is the back to back long runs.  Running 50, 60, 70 mile training runs to prepare for a 100 miler just poses to much risk for injury. The safer way is by ramping up mileage on back to backs similar to an increase in long runs for a marathon.  Today I had 10 miles planned. Eventually, the back to backs will increase to a 30 miler Saturday followed by a 25 miler Sunday.

I decided to simply run where I felt when I felt.  No planned route and it was absolutely liberating! Just running free without a care as to pace or direction.  Upon starting winds were gusting at 20-30 mph and soon I found myself in a patch of forest where the trees bent and groaned heavily under the force of the wind. My senses were alive, ever keeping vigilant for trees that could fall.  Many spots in the forest were already littered with branches and downed trees. Freezing rain came down and it was absolutely stunning to see the sunlight reflecting off of the ice like a shimmering curtain.   


Soon, I passed out of this area into sturdier and familiar forest eventually making my way off of the Blue blazes onto the Orange trails leading up to the forest surrounding the Boyce Park Wave Pool.  There was a whipping wind wherever the trail passed an open space.  After this loop I made my way up the winding trails that lead to the top of the ski slopes.

I thought I knew wind. But this...this was much more. Coming out into the open fields topping the ski slopes I was confronted with a wind that literally took my breath away.  I opted for some slight reprieve and to build up some body heat by running down the first ski slope and straight back up it. This side of the slope was sheltered from the winds and the climb up warmed me up fast.  It was less than 1/2 a mile to the tree line and the reprieve of the forest, but it was a long 1/2 mile.  I saw a park employee near the maintenance building. He mentioned that the winds there were steady at 20+ mph with gusts topping 50 mph! Soon I was frozen, but back in the trees.  It didn't take long to warm back up.  I finished the run out on the Cherry Tree Trail.

This past week was a active recovery week. I will be taking one of these every 4 weeks. It is simply a week with lower mileage, easy effort runs with maximum long run distance of 10 miles. Then comes three more weeks of intense training.

15 more weeks until the Pittsburgh Marathon! Game On!!

One Training Weekend to Rule Them All

This was peak week for Marshall Mangler training. This will be the last big week of training until next year. After the Mangler I will take some much needed rest and crosstraining time and begin to mentally prepare for the arduous training cycle ahead in 2016.

Wheeling

There is no shortage of reminders of a prosperous past

Tuesday, I worked on a site in West Virginia and due to downtime I had an extra long lunch and was able to squeeze 10 miles in along the Wheeling Heritage trail in an out and back. I was still a bit sore from Sunday's 21 miler, but I got it done and felt good doing so. The Wheeling Heritage trail is a little over 10 miles long and all asphalt.  I started at mile zero and went out to 5 and back.  The first 2 miles passed a snuff factory, the smell of their product filling the air. A short jaunt up the trail and one finds himself smack in the middle of a sewage treatment facility with the trail bisecting the property. After this was a scenic stretch in downtown Wheeling. This was the highlight of the first 5 miles of the trail and also had public restrooms and water fountains.  I hope to explore the second half sometime and I hope it offers more.

All in all I'm just a runner in the wall

Wednesday I took a 2 1/2 mile run in Luna sandals around the roads near work.  I have to say the sandals felt great. I ran gravel and grass on the sides of the road when possible and they seemed to handle all types of terrain well. I am looking forward to more runs in these "flip flops".

Thursday I ran 5 miles in Oakmont and Verona. I tested out the new Hulton Bridge. It works! I got over the river dry!

North Park

After a rest day Friday it was time to get real. Real real. Extra real with real realness in every bite. ahhh..you get it.  I woke up at 2:40 AM, stumbled towards the espresso machine and turned it on. Soon I was out the door and driving to North Park. I arrived around 3:40 and managed to get 1 mile of road in before Lamar arrived to start our pre-dawn run. We began with the Orange loop around the golf course.  A few miles in and I had to make like a bear does in the forest,  more precisely that big, blue Charmin bear.

Trailrunning Tip of the Day:  Always pack some TP!

We made it back to the cars right around 5:15 when we met Lori. This was Lori's second trail run and she had decided to come out into the forest in darkness and hoof it out for an hour or two with us! Brave girl. We ran the red-blue up to the Wisconsin Shelter. We took our time navigating the ankle twisting, rocky sections with care and crossed the road from Wisconsin to the Red trail and followed it back down to the road.  Lori parted ways at that point with 6 or 7 trail miles under her belt before the sun had cared to rise.  From here Lamar and I took the pipeline climb towards Pigeon Shelter and came back around to meet Lisa just as the sky was starting to show color.

From here we ran a complete loop of Red-Blue to Red along the Marshall Mangler course route.  There were plenty of deer and the weather was beautiful for running. The trees were in full color and the trails were covered with the fallen hands of their brethren.

After reaching the cars Lamar and Lisa headed out and I put in 4 more miles at around a 9:30 pace. I was surprised to be able to hold that after such a long run. All said and done this training run was 26.2 miles in 5:45 with over 3400 feet of gain. Afterwards Tara and I met up with friends for an after noon at Phipps Conservatory and for Japanese/Korean at Oishii Bento in Oakland.  So. Damn.Good.

Lisa gave me a pack of Ucan generation to try out.  I will be picking up a pack or two for the mangler.  In 26 miles I had a little under 100 calories of tailwind in my water, one pack of Ucan in water, and a few Honey Stinger chews. With so little I still felt surprisingly strong for the nearly 6 hours out there.

EQT 10 Miler

Most of the EQT Runderful Crew

Sunday arrived and I was up at 5 AM to get ready for the EQT 10 miler race.  I hadn't planned on racing it after Saturday's huge run.  Just getting out there and enjoying the morning with friends and getting my training miles in was the goal. My legs certainly were sore still. I donned my costume and drove down to Station Square to meet up with Lisa, my race partner, and the rest of the awesome SCRR and Runderful squad. Lisa was dressed as a nerd and I went as The Doctor, which arguably could be said a nerd too. I figured on trying to hold around a 10 pace, but likely ending up walking much of the race. As long as we could stay ahead of the 15:00 mark we were good as gold.

The gun went off and we began the small climb towards the West End Bridge.  At mile 1 I was surprised to see we had a 9:30 pace and my legs were loosening up. In the back of my head was the thought that this would be the opportune time for a tempo run if my body was in good enough shape to safely pull it off. Aid Station 1 was a little after mile 2 and our awesome friends Suzanne (AKA Wonder Woman) and Lori were volunteering. Selfies and water and hugs were had. Mid-race hugs should be at every race!


We began picking up the pace dropping into the sub 9's and I felt good still. What the hell!?  I asked Lisa what her course PR was. She said around a 8:24 pace.  I looked at my garmin and crunched the numbers.  I asked her if she wanted to go for a PR and said it was still possible in that we weren't too far off pace wise. We began modestly accelerating and I think it is safe to say neither of us really felt it too bad until maybe the last 2 miles. That said, we were not going to get Lisa a PR on that day and both of us could care less.  We ran a much faster race than either had anticipated. Lisa recovering from the Chicago Marathon and me from a long training run.

 All said and done we finished with a pace of 8:38 per mile. I don't know if it was the bow tie or the sonic screwdriver or maybe the fez, but it felt like a miracle in it's own small way.

At the finish volunteers were ushering us to keep moving after the finish line. I did not know until shortly after why. Lisa asked if I saw the guy being treated by medical personnel. I hadn't.  She did. They were giving a man CPR. Unfortunately the end of this story is not a happy one.

My sincerest sympathies to the family and friends of Michael Kovacic.

If there is a lesson to be learned it is this: Life is short and one never knows how short it may be. Love those around you, care for yourself and others, and seize the day.  Don't put off showing your love to the world because in the end that is what we leave behind. The care and love we bring to the world is what is immortal in us and it is the best we have to offer. 

 

Next up! God's Country

The Pittsburgh Marathon is now about 3 weeks behind me and the God's Country Marathon less than  2 weeks ahead.  After Pittsburgh I took some extra rest Monday and Tuesday and got back to running on Wednesday. On Saturday and Sunday I ran 11 miles of road and 9 of trail.

 Mission accomplished! I set out to run Pittsburgh at an effort easy enough so that I could quickly resume training. While I did run it harder than I planned (and had a course PR by over 30 seconds) it wasn't an all out effort. Continuing the reverse taper brings me into two higher mileage weeks and then a cutback before God's Country.

God's Country Elevation Profile

My focus is moving more to trail running now as I prepare for the Hell Hath No Hurry 50k. And what a beautiful time for it!! Week by week I see the forest come more and more alive and it makes me feel more alive.

 I challenge you all to this one thing: Get a friend or two and go out to a trail an hour or more before sunrise. Early enough so it is still pitch dark (don't forget your headlight and extra batteries). It is quite the sensation running through the forest at night! I often go alone for long runs out of necessity. I wouldn't recommend night running in the forest solo, but I do it anyway.  A night forest run tends to have an edge of anxiety for me. You see the eyes of deer, raccoons, and other furry critters reflecting back at you.  Every tight bend in the trail leaves you wondering what you might see as you come around it. There is a certain peace with it too. And then when the sun rises! Oh, when the sweet sun rises. Relief, warmth, and solitude. It is rare to find another soul out on the trails at these times and that is it's own reward. The beauty of nature all to yourself, even for just a few minutes. What a way to start the day! 

Here Comes the Sun! 

So back to the race at hand: God's Country. This should be a great training run and hill climb strength builder/assessment for the 50k.  The first 18 miles are uphill and the last 8 downhill. To prepare I have run a good bit of hilly roads and some big elevation trail running. Ultimately, this is just another training run and it will be the last large week before a 3 week taper leading to HHNH.

Memorial Day Weekend

As I write this it is Memorial Day and this weekend was a big one for running! After this I will do a mini taper for 2 weeks before God's Country.

Saturday I was fortunate enough to get a long trail run in on the HHNH course with John, Alyssa, and Sanchez. It was Sanchez first trail run and he ran like he had been in the woods his whole life.

Our first loop around the course there were some missed turns and some backtracking. All in all we did well though. By the second loop we had the course down pat. After 13.5 miles my trail friends departed and I hung around for an extra 10k of fun.  I picked up my pacing just a hair and strided a few of the flatter sections out. The extra pace and movement awoke something inside me...something primal. Like a bear I went off trail and lightened my load.  Strong like bear! Rawr! This run brought me to over 700 miles for the year and this monster had a gain of just under 2800 feet.

It amazes me that somedays I can run 5 miles and feel wrecked...entirely wrecked. Then there are days,like Saturday, where 20 miles and all of that gain did nothing to me. I felt great! Loose, relaxed,hungry as all hell, but not sore.

Pic stolen from Alyssa

Sunday was supposed to be 12-16 flat city miles. I say :supposed to" for a reason. I got bored running the same route I ran last week and the wanderlust took over. After 3 miles in the Southside I crossed the Smithfield Bridge and headed up the Liberty Bridge. On the other side is the PJ McArdle Roadway. PJ is one of,if not, the longest steady climb in the city area and I have neglected it for far too long. No More!

After the climb you are treated to some of the best views of the city from the aptly named Grandview Avenue. I didn't have my camera with me, so if you are curious you will just have to join me for a run there sometime ;-)

I dropped down towards the city on East Sycamore, a windy steep road. Near the bottom I saw a park I hadn't known about. Emerald View is a part of Grandview park. I couldn't resist, could I?
Road and trail make for a fine mix indeed! After thoroughly enjoying a few miles of park and the sporadic city views through the trees I found myself going up Arlington Ave. At the intersection of Warrington Ave a bell rang in my head and I thought it best not to continue on in this direction towards Allentown, Carrick, and Mt. Oliver. I made my way back to the Southside and rounded out a few more miles.

This made for my highest mileage weekend ever at 33.1 miles and my highest elevation gain week at 4521'.  I am thoroughly satiated and looking forward to a rest day and tons of food. Really...piles of food..like a serving platter used as a plate food. All the miles+all the hills= all the foods .

I hope you all are enjoying this holiday weekend. The food, friends, and family are great, but keep in mind the many brave men and women who gave all to defend us and protect us. Really that is what this day is all about.

Pittsburgh Wild Half Trail Race Recap

 

 Race Morning

I woke up around 6 AM with some errands to run before the race so I had a glass of water, a glass of orange juice, a banana, and took an oatmeal jar in the car with me along with some bulletproof coffee. By 8 I was back at my house and heading out the door for the 10 minute drive to Boyce Park.  What an incredible convenience to have a race so close to home!  By 8:15 I had my race packet in hand and time to relax for a few minutes.

At 8:30 I started warming up. I did some prisoner squats and light stretches and then headed to the trail for 0.5 mile warmup. A quick bathroom stop and I was ready to go.

Race Time

Eastern Boyce 

The Half Marathon race started promptly at 9:00 AM. The first 2-3 miles I found it hard to get into my groove due to the congestion. It was very tight running, single file on single track trail. Someone a few people back had music on very loud. They had earbuds, but I could hear every word, every note clear as day. Yes, this annoyed me to no end. I found an opportunity in a slightly wider section of trail and passed a few people pulling away from the noise pollution. Around 2.5 miles in we hit a section of gravel road for a short stretch allowing me to get into my groove and for the field to space out a bit.  I chatted with a few guys about running trails. They were new to it. As people flew by us on the open stretch I said that we would be seeing many of them again before the finish line. This proved to be true.

By mile 5 I had started taking short walking breaks on the hills to conserve energy for the even larger climbs still ahead. My pacing plan was to come in a little faster than planned 50k pace. For 50k of trails walking breaks are mandatory (for me). Rounding up from the Log Cabin back towards the 5k/10k trail split there were a few muddy stretches, some of which stretched across the entire width of the trail.  One thing about trail running: expect to get dirty, wet, and muddy. Popping back onto the road the 10k runners headed for the finish line. The rest of us punishment-loving folks crossed over to the western half of the park and the second half of the race.

 Western Boyce

The first half mile was relatively flat and I used this to keep a easy steady pace which allowed me to gain on a few people that were starting to slow up. It also provided some recovery for the challenges I knew lay ahead. 

Soon we cut into the forest. This small section is one of my favorites. Open forest with winding, rolling trail under a canopy of tall oaks. The short, steep downhills are my attack spots for a trail race and again and again I gained and passed on these and the subsequent up hills that sheer momentum carried me halfway up and walking the rest of the way up.  

The next stretch makes it's way through the forest around the RC airfield and leads to the climbing trail to the top of the ski slopes. It was a mostly un notable section of the course for me. I was feeling a bit tired, but strong and prepared for the next leg.

The climb to the top of the slope is a steady up grade of varying pitch. I walked up the steepest stretches and slowly shuffled up the rest. Along the way I spoke to a few people I encountered. There is one steep section up a gravel road and then you are out into the open fields at the top of the slopes. I followed and was surprised to see that ahead was a run straight down one of the slopes. I lengthened my stride and let gravity carry me downwards concentrating on keeping form and good landings. From the bottom the course went right back up on crisscrossing trails eventually summiting Indian Hill, the highest point in Allegheny County.  From here it was all downhill and flats until arriving at the ski lodge. A minimal hill climb came to the last aid station at the edge of the RC airplane field.  The last two miles were rolling hills. I came out on across from the parking lot. The final stretch went through the lot and down the chute at the soccer field.

I finished in 2:28:27,  25/67 Men's category ,and 16th in Age group with an average pace of around 11:30. I am more than pleased.  The only complaint I have about the race is the age groups. It is not so much a complaint as confusion. The age groups were: 0-14,15-39,40-59, and 60-100.  The weirdest age groupings I have ever seen. 

Since the race I have heard many people saying this was the toughest half marathon, 5k, 10k they have done. Also, many have said it was also the most rewarding.   Running trail is a whole different game than road running.  It boosts strength in the lower legs; calfs, ankles, achilles. And for me, it is a boost for the soul. Sunday trail runs are my personal form of religion in a sense.  It fosters a feeling of appreciation of my body's capabilities and the natural world and brings me a deep sense of peace and enjoyment.  I feel grateful for the opportunity to run this race. It truly was a rewarding experience.


Come Run the Trails

I hope some of you will go out and try some trail running. I am at one of the parks in the city almost every Sunday and soon will be going out many Saturday's too. I am always happy to have a running buddy/buddies.  No pace too "slow" just get out and go, go, go!

The Shimmy and The Shake

We are less than one month out from marathon weekend here in Pittsburgh! It is go time and rest time all rolled into one. Many of you will soon be starting the taper after this coming weekend. Get some much needed extra sleep and time with your families. Training hard is important, but as my friend Ed says, "The gains are in recovery."

I have had a bit of a rough time since the Just a Short Run 30k (JASR). The day after the race it seems I came down with a stomach bug of sorts. I was to find out later that at least two other people I know had similar problems after JASR. Was it the water? Was it that one of the kids handing out gels was ill? Who knows. All I am sure of is it was an unpleasant couple of days.

 On Tuesday I got up to run and didn't feel right. Thinking it was the stomach bug lingering I opted to skip the run for more rest.  As I was playing around on the computer I felt an old familiar and awful sensation. Was I going to have a seizure?

It has been around 3 years since I had a major episode and at least 2 years since a minor one. My streak ended on this morning.  Fortunately it was an event of , what I would call, the minor variety. It involved a bit of numbness/needles and pins in the left side of my body and spasms that were confined to just the left arm. This could have been a much worse scenario.   Afterwards, I was entirely wiped out for days and had a headache. I couldn't do much of anything physical and found myself face down on my work desk more than a few times over the next few days.  It is now a week later and my left hand still feels weak and awkward at times, but I can run!

Do you know what to do if someone is having a seizure? Here are a few important things to know!

I took my first run since JASR and the seizure on Thursday. I had planned on walking and then running a little if I felt up to it. As I walked down my street I noticed my legs felt like jelly and I was fairly uncomfortable.  So, what would any runner do? Walking isn't working so let's try running! It took a while to warm up, but running was way better. My legs felt great after all that extra rest days and I ended up running 5 miles with a nice negative split starting at a 10:30 and knocked off 0:30 per mile and the last mile (net elevation loss) I dropped 1:00 off the pace ending at a sub 8. I took Friday off and came back for 17 in the city on Saturday and 10 on Frick Park's trails Sunday.

From here on out it gets fun!

 
This coming week the goal is to get back on my schedule which should be a little over 50 miles for the week. That said, I'll rest when I need it.  I feel confident that my training so far will get me through all the goal races even if I level miles out and stop weekly increases.

To all of you coming up on your longest run in this training cycle, We are almost there! It is time to actualize the goals we have been training for all year!  If you are coming up on your longest run ever, be confident! Your training got you this far and it will carry you to race day!

Game On Pittsburgh!

What I learned from running 60 miles this week

 

I ran. I conquered.

This week I ran 60 miles. My schedule called for 48. Up to this point I have observed and adhered to my training schedule with the piety of a monk. The results have been great thus far so why change the game?

At the start of the running week on Tuesday I was in Imperial for a certification test for work. The written exam was at 7:00 AM and the performance exam at 11:00. I knew I would have some time to kill and that the Bogg's Road trailhead for the Montour Run Trail was around 1 mile from the test location. I packed a running bag and some extra food. At 7:20 I had confidently completed the written portion of the exam. With 3 hours to kill I bumped my Wednesday tempo run up to Tuesday and decided to go for 10-12 miles (6 were planned) with the intention of trimming miles from the rest of the weekday runs.

During that run I remembered an article about high volume and high intensity training weeks. The thought kept coming back to me throughout my weekday runs (which I hadn't reduced mileage on.)

Friday, I found out I would need to go into work Saturday to stay ahead of the game. At that point, I decided to split my long run into 2. My schedule said 20 miles. I managed 15 that AM in the city. A few hours later I went out to the Montour Run Trail to finish up with 7 for a total of 22.  It really amazed me how a short break re-energized me. I finished that run feeling fresh and all around great. All was going better than good so I figured I'd make it a high volume week.  On Sunday I ran 7 miles of trail at Boyce Park and later that day ran 6 in Oakmont and Verona wrapping up the week at 60.5 miles. A weekly mileage PR for me by a long shot.

So what is the deal with a high volume week?

Studies of athletes training at high altitude compared to those training at sea level showed that high intensity and/or volume of workouts could yield just as much gains in VO2 max and strength as altitude training.


Here is the article:
Get faster and stronger with high-intensity and volume training 

The risks

 Increasing mileage by 40-50% for a week is a huge jump. Most sources recommend no more than a 10% mileage  increase per week. The main risk, of course, is injury.  If you are to incorporate a high volume week you need a strong base behind you and a good bit of rest in front of you.

What I learned

 This week I surpassed my highest planned mileage week in this 24 week training cycle. First off, this builds confidence. I know I can handle those back to back long runs and high mileage weeks now.  I no longer have that looming fear: How am I going to find the time and run that kind of load? I know how now AND I did it working 6 days a week 9+ hours a day.

I now understand the huge benefit in double sessions and plan to use them more.

I am seeing the benefits in running most of my training at easy effort, Z2 by heart rate zones.

These lessons are becoming internalized with each success. When it comes to distance running confidence is something learned over time as these successes amass. As it builds, things which seemed impossible become entirely attainable provided the hard work is put in.


The Aftermath

After this huge week I skipped crosstraining and took Monday as a rest day. Tuesday I went out and got 4 miles in. I felt a little sore, but not too bad.  After that run a had a hell of a migraine and was run down. I took Wednesday and Thursday off.  I have no issue with taking extra rest days when needed. It is all about the long game and being ready for the big races ahead.

On Wednesday I stopped at Elite Runners & Walkers in Robinson to get my packet for the Just a Short Run 30k. I talked with Matt Imhoff about the high volume week and afterwards. He felt that I would feel more like myself around 4 days out from the big week. That seems to be holding true. He also felt I would gain a good bit of strength from a week like that (though typically he wouldn't recommend it) and would come out all the stronger.

It is now Thursday. I foam rolled this AM. No soreness anywhere. I feel strong, but still a bit sleepy. I am looking to run 2 light miles to shake out tomorrow and then hit the 30k! I won't be racing the 30k. Just using it as a fun training run for the marathons and 50k ahead.

Happy running and training to all of you out there!

Hearts & Plans

There are a number of people touting the benefits of training by heart rate, and more than a few of them are my friends. I have been intrigued.  I have been reading articles about it and reading reviews on watches. The science behind heart rate training makes a lot of sense.  It is an objective way to quantify effort and to keep that effort consistent, which is especially important to me for long races like marathons. I have been known on one or two occasions , okay maybe every occasion, to go out too fast and pay later in the race.

After a lot of review reading and selling items on Ebay I upgraded from the Garmin Forerunner 10 to the 920XT. I wanted something with long battery life.  I'm that person who gets really annoyed when my battery dies mid-run.  The 920XT can track in GPS mode for up to 24 hours and in ultratrac mode up to 40 hours! It also has multiple profiles including a tri-sport mode for....you guessed it, triathlons. Will I use it? Hopefully someday. Accelerometers measure your progress when there is poor satellite reception and for indoor workouts. I am fairly certain this watch will drive me home and draw an epsom salt bath after a marathon too.The price tag is high on this baby, $500 with the HRM-Run strap. The HRM-Run measures heart rate and running dynamics like cadence, ground contact time, and vertical oscillation. I am a science guy, a geologist, and the more data the better.

 Will you look at that! Data nerds rejoice!

 This watch can do quite a bit more, like indoor and outdoor bicycle tracking and swim tracking in both a pool and open water. I will leave those features for you to check out if you are so inclined.

There are plenty of more affordable options on the market if you want a good GPS unit with heart rate capabilities.  Garmin's forerunner 15 is a good base model for around $150.  There are also monitors that pair with apps like Map My Run that are very affordable.

After about 1 week of training with a HRM I have made a few of observations:

1.      I am running my easy effort runs too hard according to most heart rate training advice.  I'm not too far off base on flat ground, but I live in Penn Hills.  Any direction I leave my house from puts me on a hill. What I see is, for an easy effort day, I need to walk some sections of the hills to keep my HR down.

2.      When I run easy efforts in the recommended heart rate zone I finish feeling fresh. I ran 6 miles with 636 feet gain and felt like I hadn't even run yet by the end. I am certain this will help me as I move into the untrodden territory of multiple 40 mile and 50 + mile weeks. It will also help me come into hard efforts fresh and ready to capitalize on those runs.

3.      It helps me push hard, but not overdo it, on the hard workouts. Last Wednesday I did a hill bounding session and today intervals.  I could see where my effort level was at and know if I needed to put more or less distance on the repeats. 

Time will tell, but I get the feeling this was one of the best run investments I have made to date.

Here are a few excellent articles I have come across on the topic of training by heart rate:

1.  How to use a Heart Rate Monitor - Runners World
2. Training paces by heart rate
3. 3 common heart rate training mistakes

Plan to Win


We are under 8 short weeks from the Pittsburgh Marathon! It has been a tough winter here in the Burgh.  Brutal cold temps with a number of negative windchill days.  I've spent more time on a treadmill than is healthy for my mind state, but at the same time I am thankful for that treadmill. It has kept my training on track no matter the weather AND having a gym membership makes it much easier to get into a regular crosstraining routine.

For each marathon I have run I have made my own training plan and schedule.  What are my qualifications? None. But I do try to stay well read.  I look at different plans for the target distance, read articles on scheduling and planning, and throw a flexible plan together based on that.  My planning keeps getting more detailed as I learn.

The first marathon I planned for was Philadelphia 2013.   The plan was very basic, but it got me across the finish line. I ran 4 days a week and took a rest day or crosstrained on Mondays, Wednesdays, and Fridays. Every other week I alternated my long runs weekly between a build up in distance and a lower mileage long run. For example: 16 miles one week, 12 the next, followed by 18, and then 12-13 again.

I forgot my Garmin in the hotel on race day. The adrenaline was surging and I went out too fast. By mile 17 I had cramps in my calves. In the final 3 miles I found myself getting tunnel vision and needing to slow to a walk every 1/4-1/2 mile or so. That was the longest 3 miles I have ever run.   I finished the Philly Marathon in 4:17:11 which is my current PR.

My next marathon was Pittsburgh 2014. The schedule was similar except I started paying more attention to total weekly miles. Early in the winter we had some brutally cold days and I missed a lot of these miles that were scheduled.  I was starting to pay attention to my diet at this point, but I really wasn't serious about it.  Come race day I was on track to PR. I was surprised just how well the race was going so around mile 13 I picked up the pace for a negative split and forged ahead towards the 4 hour mark. I was feeling very strong.  Around mile 22-23 my quads went out on the downhill from Bloomfield. Again 3 miles from the finish I found myself walking quite a bit and ultimately I finished a little over 4:19. 

In the fall of 2014 I ran my first 50k, The Marshall Mangler 50k.  I have a full race report up if you are interested at the link above.

So here we are getting ready for the Pittsburgh Marathon 2015. Looking back at previous training cycles I hadn't run enough miles for the task at hand.  Sure I ran enough to finish the events and my times weren't half bad, but if I was to up my game the training plan would be the first thing to re-tool.

This time around my goal at Pittsburgh is not a PR...far from it.  Pittsburgh is a training run. The first in a series of 3 races over the course of 8 weeks that will qualify me for the Marathon Maniacs and hopefully secure a 50k PR. The following is my schedule. The orange denotes what has already been done.

Some of the major differences in this plan as compared to previous plans are as follows:

Mileage - Within the first 4 weeks I was up to my max mileage for previous cycles. Mo miles, mo miles, mo miles!

More run days - I am up to 5 run days per week as opposed to the 4

Scheduled speed sessions -  More structure with rotating speed workouts. Variety is the spice of running! I have also added back to back long runs in the second half of the schedule. One long run on road and the other on trail. This will set me up good for a 50k PR attempt.

More crosstraining - In the past my crosstraining was very basic. Crunches, some planks, a thighmaster. Not only was it basic, I was inconsistent at doing it.  With my gym membership I now go at least once a week for weights, bicycling, and a variety of other fun workouts.

Dynamic warmups - Dr. Vonda Wright's warmup routine has really helped. It doubles as light crosstraining and gets you out the door warmed up and ready to go. No wasting that first mile getting loosened up! I do this warmup or a variation before almost every run.

Nutrition - I have had some problems getting enough carbs and calories in the past. See my post   Bread and Pasta : The Return Of for some details. In short I started tracking my food intake and ensuring I eat enough of the right foods to fuel this body.

Bling! - You will notice this schedule has bling! color! pizzazz!  Ain't she a beaut?

It took me a while, but I am putting in the work and receiving big payoffs already. I am running more miles and feeling better after it.  We always hear about crosstraining and nutrition and I always tried to incorporate both, but now I am more serious about it.  Almost 10 weeks down in training and I am ready for the next 14!

Happy running to you all!

Love PGH, Run PGH

There are a lot of races out there to choose from. If you are an avid runner, a recreational runner, or a "I run for health reasons and hate every step" runner there are no shortage of races worthy of your training time and registration fee. So why would I run the Pittsburgh Marathon again? I get to train here every day and surely I could run another city. Something new and shiny. And it would be awesome , I'm sure.

Training for a marathon is it's own reward in many ways, and training in Pittsburgh is a pleasure (even when it's 10 friggin degrees out). Finding yourself at The Point as the sun rises above the horizon silhouetting the bridges against a golden red backdrop or arriving in downtown so early on a Saturday morning that people are still partying in the streets, sunset over the Ohio River...it is something that must be experienced to be fully understood.

And we have so much varied terrain to train on! You want a flat ground run? The Heritage Trails, the Montour Run Trail, and sections of town along the rivers provide miles and miles of ground. The Montour Trail and Heritage trails both link up to the Great Allegheny Passage which runs all the way to Cumberland, Maryland. Over 140 miles total!

Trails? We have trails. Frick, Boyce, Schenley, North Park, Settlers Cabin to name just a few. There are well groomed, crushed limestone trails and your nitty, gritty single track and miles upon miles of each.  And of course we have hill climbs in Pittsburgh. Any direction you want to take from the rivers into uptown (no one calls it uptown) will provide you with hill climbs.

For me, I want to run Pittsburgh again and again because of love.  Every time I run around the town, get lost and find something new, every time  I am running the city at an hour that is so early my Garmin thinks it's night (and I suppose it is) and random people say hello and good morning, and every time I get to see the city in all it's glory day and night I love it a little bit more. Leading up to the Marathon the city starts to "redd up." Banners are placed, flowers planted, streets and parks are cleaned getting ready for the spring and coming summer. And on Marathon Day da Burgh is aht in all it's glory. The neighborhoods are alive with music and people! And how Pittsburghers love their athletes and it shows! Whether a native, a transplant, or a visitor, a runner or a spectator, you are sure to enjoy our big little town.



C'mon aht to da Burgh and run with us Yinzers! Get a Primanti's sammich dahn in the strip and head over to the Sauside for beers n'at post race. You'll be glad you came.

Train like a train

I'm 7 weeks into training with big race events on weeks 15,17,21, and week 24 wraps it all up with the Hell Hath No Hurry 50k trail race. I have logged about 170 miles in the first 6 weeks and am feeling good....hungry, but good.

I have been looking to get more involved in the local running community and as a step in that direction I've been pacing at the Steel City Road Runner's (SCRR) group runs for a few weeks. It's a great opportunity to help out an organization I love and to meet new running friends.

Two weekend's past the long run was the SCRR Half Marathon Training kickoff run. There was a great turnout. It didn't hurt that the weather was very nice for February in Pennsylvania. I led the 9:30 pace group for 10 miles. The route overlapped some sections of the Pittsburgh Marathon including the big hill climb from the Birmingham Bridge up Forbes into Oakland.  This is the hardest climb on the Marathon route. For us, it was 2-3 miles into our run. Race day it will be around mile 11. The weather was great and the run was mostly effortless. Gotta love those runs that click!

Last weekend I paced the 10:00 cool kids for 16 miles. Aside from entirely missing the turn onto Craig Street and subsequently 5th things went according to plan. Because of that little missed turn we had the pleasure of climbing the Bob O'Connor hill which had as much gain as the Birmingham-Forbes climb into Oakland, just in less distance. The slippery snow proved an extra challenge and by the end of the run I was squarely wiped out.

Training is on track and warmer weather is just around the corner, but until then I am missing my Sunday trail runs! C'mon Old Man Winter...we have had enough.

Fundraising began for the Epilepsy Foundation! As a person with Epilepsy, the Foundation's work has been very important in my life.  Epilepsy is very prevalent. Over 65 million people worldwide are diagnosed and 1 in 26 people in America will be diagnosed with Epilepsy at some point in their lives.

Donate at least $22 before March 3rd and get entered to win a rubber band! (and an iPad mini, but who cares...rubber band!!)

Get an iPad Mini and a Rubber Band

Please Go Here to check out my page and give anything you can. And now through March 3rd, if you give at least $22, you'll be entered to win an iPad Mini. You'll probably win. Click Here for all the contest rules. And if you have any questions please Email Us and we'll get back to you right away.

 

Plans in Flux and Jars of Oatmeal

I am about five weeks into training for the Pittsburgh Marathon. This time around training I'm running more miles, eating better, and training smarter.  I've upped the load by about 10 miles per week as a starting point compared to previous training cycles and have active recovery or step back weeks on every third week. Regular crosstraining, varying terrain, and planned rotating speed sessions are in he mix. I am feeling great and looking forward to the increase in mileage ahead.

I say I'm training for the Pittsburgh Marathon and that is true, but really it is the first in a 3 part trial hopefully leading up to a qualification for the Marathon Maniacs.  If all goes well the period from May 3rd to June 27th is going to be intense...and awesome!

May 3rd- Pittsburgh Marathon
June 6th- God's Country Marathon (rated one of the 10 toughest marathons by Runners World)
June 27th- Hell Hath No Hurry 50k trail  
June 28th-July 1st, Sleep and eat
July 2nd- eat more
July 3rd and 4th - light fireworks, drink, and eat more
July 5th - start training for a PR at the Akron Marathon

At the end of January I had 120 miles over 23 runs, the most runs I have taken in a month and close to my max monthly mileage. Excited doesn't begin to cover it.

In the past I would have been fairly wiped out with this much training early on. There are three things that I have improved on that have made all the difference:
1. Crosstraining regularly - hitting the gym and working the whole body; core, lower and upper body
2. A solid base of miles behind me - months and months of fairly consistent 20-25 mile weeks and a two month easy running period as a "break"
3. A good nutrition plan.

I could blab on about all three points, but I'll briefly mention nutrition. Tara, my better half,  sent me a link for a recipe a while back. Oatmeal jars.  I had been meaning to make some up and try it, but I didn't actually do it until recently.  Best. Recovery. Meal. Period. 

Oatmeal Jars
Take a half pint mason jar and put some good old fashioned organic rolled oats in it. Fill about half the jar. Add in a tablespoon or two or three of organic chia seeds, add organic whole milk yogurt, grass fed whole milk and fruit.  I have tried blueberries and strawberries so far. (You can get frozen organic blueberries and strawberries at Aldi on the cheap! ..and a lot of other organic yummies). Mix it all up. Maybe add some spices..I put some cinnamon in my strawberry jars.

There are a million ways to use this recipe. Fiddle with it. Try your favorites. Since I have started eating these post run my energy is more stable and I am not starving and binging on everything in sight afterward, though after the last 13 mile run I did have to stop by Vanilla Pastry Studio for one of their amazing cupcakes. Okay, I bought three..but one and a half were for Tara....don't judge me.  :-)

One of the great truths of running is there is always more to learn, whether it be about running itself or about ones self. Learning can come in the form of books, articles, timely advice. For me it usually comes in the form of pain and my attempts to correct the causal factors.  Always a challenge, always a joy.

So raise a glass of Nuun with me and toast the inevitable cycle of learning, growing, and reaching new heights. Happy running and happy training to everyone out there

A New Year, A New Plan

Last fall I completed my first, and for now, only 50k. Afterwards I had been considering what the next step should be.  Do I go for longer distances, work on improving my speed over shorter distances, do I take more naps?  In the end I settled on training for the Pine Creek Challenge 100k slated for September of 2015.

I started planning right away.  I spoke with ultra runners, outlined training plans, milestones, and goals from January through September.  It was terrifying and exciting. I was really uncertain how to put the required time in to train for this.  My job is demanding and especially so in the summer months. It is not unusual to find me working 6-7 days a week, 10-12 hours a day. Regardless, I was determined to make it happen somehow.

A few weeks later my fiancee became ill. She had something that resembled a seizure followed by vomiting. She was taken by ambulance to the nearest hospital. They gave her fluids and released her later that evening with no diagnosis.  A few weeks later something similar happened again. She was hardly able to eat and was losing weight fast. We still weren't sure of the cause, but knew it wasn't just a case of the sniffles. After seeing the family doctor and getting additional testing the decision was made to send her for an endoscopy and see where it led.

A few days before the endoscopy she was feeling awful so we went to the hospital. This time they admitted her. Three days later they found her gallbladder was not functioning properly and removed it the following day.  She was able to come home on Thanksgiving. She is still recovering, but thankfully is doing much much better!

During her illness I realized a few things. One was that even if I could put in the time to train for the 100k it would mean not spending time with Tara.  It just wasn't worth it. I scrapped the plan and started considering other options.

The next thing I realized was that I could focus on a PR at the Pittsburgh Marathon instead of treating it as a training run! Last year I was on track for a PR by 15 minutes...until mile 22-23.  As I hit the downhill out of Bloomfield my quads went out. Then I started getting spasms in my calfs as well.  I lost over 20 minutes in those final 3 miles, but still hobbled my way to the finish line just under 4:20. It is high time for redemption.

There is a group of marathon enthusiasts you may  or may not have heard of: the Marathon Maniacs. Basically a bunch of insane people who run marathons..a lot.  I decided to take a run at qualifying for the group.  There are many levels of insanity to choose from. Here are just a few:

I am hoping to qualify somewhere between Bronze and Gold level. I'm signed up for the Akron Marathon and considering Erie, GAP Trestles, and possibly one in Northern Ohio. No land speed records on these. I'll likely be walking at least 1/2 of each race, but it sounds like a fantastic challenge!
 A New Year, a new plan, a new pair of shoes. I'm ready for 2015, are you?

So you want to run a 10k

In this "So you want to run" we will talk about transitioning from a 5k to a 10k; What it takes and how to prepare.

Basically, the same slow build up for going from 0k to 5k is in play when preparing for a 10k. 10 kilometers is 6.21 miles. Though it may seem very far right now it is definitely achievable with a training plan and some good old fashioned persistence.

Plan your training time. I would suggest 3-4 days of running per week with one of those days reserved for the long run.  As you might have guessed the long run should be longer than your usual runs. If you regularly run 2 miles then 3 or 4 miles would be a good starting point. Keep your pace slower than what you normally run. You really can't go too slow with a long run so keep it feeling easy.  You should be able to easily have a conversation with someone at the long run pace. The ultimate goal here is to build up endurance and spend more time on your feet. 

The long run has a number of benefits and is a staple of training for distance running. However, you don't need to be a half marathon runner or marathoner to benefit from the long run. The long run strengthens the heart and opens capillaries up.  It increases the size and number of mitochondria, strengthens muscles and tendons, and helps bring your fast twitch muscles in to help in slow twitch tasks.

Fast twitch muscles are used in quick, intense efforts like sprinting. The slow twitch are your endurance muscles for long distance running. The long run will make you faster over short distances too! Start by doing the long run once every two weeks, but no more than once a week and reap the mental and physical benefits.


As you build up your miles training a good general rule of thumb is to add no more than 10% to your distance each week. If I run 10 miles this week the next week I would plan 11. If I ran 25 miles for the week the following week I can add roughly 2.5 miles or run 27-28 miles. This guideline will help keep you running and lessen the chance of over training injuries.

Cross Training

As you are increasing your distance now is a good time to implement some cross training. What is cross training?  Simply put, it is exercising muscle groups that you do not use at all or do not use heavily when running.  Cross training will help build a strong body and it will benefit your running tremendously. Additionally, it can help make you less prone to overuse injury.

What would happen if you took a Ferrari engine and dropped it into your old Ford Pinto? The power of the motor would likely tear a car like that apart! The body is the same. You may have legs of steel from running, but unless the support structure has strength then it is only a matter of time before you are sidelined from an injury.

Great cross training activities for runners include bicycling, swimming, elliptical, yoga, and core strengthening work. Weight training can help tremendously too.  

When I started running I had a number of minor injuries. When I did, I immediately went to the internet and read up on strengthening the damaged muscle. As I increased my mileage from the 5k towards the 10k distance and beyond I had pulled a groin muscle on more than one occasion. So I went to Marshalls (great resource for affordable running clothes/gear) and got myself a thigh master for $10.  I started using it a few times a week and within 2 weeks no more groin pain on longer runs. I'm glad to say it has been a very long time since I had that injury.

Change it up!
 
Another activity I can not say enough for is incorporating some trail running. Though it is not cross training in a strict sense running trails uses more muscles than road or track. Particularly it will strengthen your calves, Achilles tendon, and foot muscles. Also, trail running is easier on the feet in some ways. While it is tougher on the muscles and will make you stronger, the trail will be considerably softer than asphalt or concrete putting less impact stress on the bones.  If the trail you select is very hilly be prepared to go much slower. A seasoned trail runner may cover 6 miles in an hour while us mere mortals may cover 3-4 miles in that time. 

Changing up the terrain you run will make you stronger. Run some road, some trail, take a day at the track.  There are a number of workouts to target speed, endurance, and strength. Runners World online is a great resource for information and workout ideas for the newbie and the pro alike.

For now we will stay focused on a simple plan to increase distance in preparation for your 10k.  

Dreams + Action = Reality

I spent three summers working at a camp which functioned as a training program for high school aged mentors and as a mentoring program for elementary school aged at-risk youth. Two of those years were through Americorps,  essentially the domestic Peace Corps. General Jones, USMC started the camp as a way to give back. He was a troubled kid and a person stepped in, mentored him, and set him on the right track. The General is a man full of sound, caring advice. One thing we learned and taught the kids was this simple formula: Dreams + Action = Reality. If you want something you have to take action. You have to create what you want.

A dream, a goal of yours is to run a 10k? Great! Make an action plan,a training plan and stick to it. Running is an exercise in perseverance and persistence. Here is a rough outline for how I went from 5k to 10k distances. No one plan will be the ideal for everyone so be flexible without sacrificing training.

Train

I mentioned above planning for 3-4 days of running per week. That is a good starting point. Is the long run necessary? In short, no. You can run a 10k without doing weekly or bi-monthly long runs. I prefer to do them and I take great enjoyment in tackling new distances. Just like training for the 5k start slow and if you are doing hard workouts (ie long runs, hill workouts, track speed repeats) make sure to sandwich your hard workouts between easy effort runs and/or rest days. Easy effort means a little faster than you run your long run. A pace you can speak a sentence or two while running before you get winded as opposed to the conversational pace of the long run.  Every 3 weeks I put an active recovery week in. This just means stepping down mileage a little to let your body acclimate and rest.

Your schedule might look something like this:

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	2 mi	CT	2 mi	Rest	3 mi	1 mi EZ
2	Rest	2 mi	Rest	2 mi	CT or Rest	4 mi	1 mi EZ
3	Rest	2 mi	CT	1 mi	CT or Rest	3 mi	1 mi EZ
4	Rest	3 mi	Rest	2 mi	CT or Rest	4 mi	1 mi EZ
5	Rest	3 mi	CT	2 mi	CT or Rest	4 mi	2 mi EZ
6	Rest	4 mi	CT	3 mi	CT or Rest	3 mi	2 mi EZ
7	Rest	3 mi	CT	3 mi	CT or Rest	5 mi	2 mi EZ
8	Rest	3 mi	CT	2 mi	CT or Rest	10k Race!

CT = crosstraining

The same race week and race day prep apply from the So You Want to Run a 5k post. Get out there and enjoy the race!