Getting A Knack For Back-To-Back

Okay, briefly ... Michael tells me I'm guilty of "personal shout-out's" waaaaaay to often on my blog! Probably true ... both accidentally and sometimes by design.  But today's intentional PERSONAL FRIGGIN' SHOUTOUT goes again to ummmmmmm ... ME!!!

WAY TO GO ME ... ME RAWKED IT!!!

What am I crowing about (once again) you ask ... my last two runs, I answer!  20 miles on Saturday ... 18 miles on Sunday... my longest back-to-backs yet!  And even though they were 8:43 and 8:54 paces respectively, and I had to walk several times ... I FRIGGIN' GOT THROUGH THEM!!!  (I mean, cut me a little slack - I DID just run a marathon 7 days ago)  But it's all just of part of the plan for back-to-back marathons in a month ... hope I'll be ready.

I know 20 & 18 in less than 24 hours aren't a big deal for a lot of runners, but it's a big deal for where I'm at in my training process.  And as I'm stretching out my long back-to-back runs, the single thing I'm finding most difficult is having enough nutrition and energy two days in a row.  My legs usually feel a little tired the second day ... but nothing unexpected.  Usually once I get losened up a little, they're okay.  But what I've struggled with the most is simply getting enough food back in my system after the first run in order to feel like I have enough energy to complete the second run ... so any helpful tips or advice would be appreciated!!!

I suppose all of the challenges with back-to-back long runs are expected.  They're all new to me, but I love the learning process ... and the figuring out how to "make this thing work" part.  Can I get through two marathons in two days??? I dunno!!!  I would think so ... I mean millions of people have done it.  But so far, this is going to be one of the biggest challenges of my endurance life.  We'll see!!!  Y'all know I won't give up!
... be great today!

My TRIATH-STUD Wife & Need Your Advice...

Michael ...
Most of you follow my Super-Studly-Wife Michael of Slowly Tri-Ing ... if you don't ... DO IT NOW!!! She had another Triathlon this morning and she FRIGGIN' KILLED IT!!! I won't steal her thunder ... but she was awesome!!!  I'm sooooo proud of her! 

Unfortunately she lives a "natural athlete".  Sports & fitness are about the only things I'm just naturally pretty good at in this world.  And she would probably be the first to admit it ... she's not a "natural athlete".  Every step of her journey is a challenge.  I love getting out of bed in the morning to run ... she hates it!  I can't wait to come home and start hammering out my second workout in the afternoon ... she dreads it!  And even though the heat we're in right now is a little tough, I LOVE THE CHALLENGE ... she longs for fall!  But even though this whole fitness thing is a chore for her at times, she is completely devoted to it and does a great job ... and she truly inspires me!  I love you sweetie!

AWESOME JOB BABY ... YOU WERE GREAT TODAY!!!

Michael last year in the Olathe Triathlon ("Wow, great camera work Jim!" ... Awe, thanks everybody!)

Need Advice ...
I had a great 22 mile run this morning in the DRIVING RAIN!  I'm not joking.  It literally poured 20 out of the 22 miles in Lees Summit this morning.  And on the back half, the wind picked up to about 20 mph.  But the good news is ... it was only about 75 degrees and I got though it!  Tomorrow I've got a 10-12 mile recovery run as I build up to my back-to-back marathons in October.  Which brings me to the questions I have for y'all ...

1. Have any of you ever ran back-to-back marathons, halfs, 5Ks, or triathlons?
2. If so, what is the best way to recover and get ready for the second one the next day?
3. How far out did you start training?

I think I can just naturally build up the mileage and simulate the back-to-back process on weekends, but I want to make sure I do it right.  On a regular long run, I of course have a recovery routine ... but should I modify it a little?  I think one thing I'll add is a lot more stretching during the day and try to stay active without sitting around too much.  But I was just curious on every one's thoughts.  Thanks for your help!
... be great today!

Workout ... Long Run, 16 miles

            Course:  Jacomo Loop, The Jack 2X
                Miles:  16            
                Time:  2:07:04
        Avg Pace:  7:57/mile
         Workout:   Long Run
               Temp:  33 Degrees, Wind 4E
          Calories:  1907
  Total Ascent:  1590 ft
            Avg HR:  157 bpm

Miles this week:  64

Very below average run.  Energy level was really low.  I have got to adjust my diet.  Plus, probably a little fatigued from high mileage lately.  I'll cut it back a little this week.  Good hills though - I feel like I'm probably prepping okay for Austin ... we'll see.

Training ... 28 Miles & Run w/My Daughter

            Course:  Jacomo Loop & "The Jack" 2X
                Miles:  28 Total ... 22 Long Run + 6 w/Madi            
                Time:  2:55:33 (22 miles)
       Avg Pace:   7:58/mile (22 miles)
         Workout:   Tempo/Madi Run
               Temp:  18 Degrees, Wind 3NW
          Calories:  3327 (Total)
  Total Ascent:  2852 ft (Total)
            Avg HR:  151 bpm
Miles this week:  84

"I look up to the sky,
And now the world is mine,
I've know it all my life ..."
"I  Made It!  ... I Made It!" ("I Made It", Kevin Rudolf)

"Child please, that was 22 miles!"
Madi & me before her 6 miler.

Whew!!!  FREAKING 28 miles ... in da books!  I made it, and lived to tell about it.  This was my longest total run ever, and my biggest mileage total for one week - go me!  The best part, as always, was running the final 6 miles with my awesome, and world's best daughter ... Madi!  And now I'm ready to sit down for an extended period of time, and probably take a nap next to my dog Jack.

I started off with 22 miles on my own at 5:20am.  Usually on weekends, I start after the sun comes up so I don't turn into a total vampire at some point from all of the running in the dark.  But this morning, with 9 new inches of snow on the ground from earlier this week, I knew I would have to run in the street again, which I don't like for obvious reasons.  Even though it was dark, I would rather run when there is a lower volume of traffic to deal with.

The run went pretty well.  My legs were REALLY DEAD though.  I was just happy to make it through the workout.  I probably pushed it a little too hard on Thursday's recovery run.  Plus it was a little chilly and it took this old man a while to get lose.  I kept my overall pace at a slow 7:58, intentionally running about 20 seconds below marathon pace.  The slower pace also helped with the hills today, plus I wanted to make sure I had something left for Madison's 6 miler after I was done.

Total Ascent ... 2,351 ft, over 22 miles 

I've been worried lately because of the weather, and well ... my laziness really, that I haven't been getting enough hills to prepare me for the next two marathons, Austin & Boston.  I think I got enough today.  The elevation is posted above from this morning's run ... 2,351ft of total ascent.  Anytime I can ascend more than 100ft per mile over the course of a run, I feel I got enough hills.  I ran "The Jack" twice, and all of the hills leading to and from "The Jack" three times.  I was pretty spent when I was done, but I never felt overly worked or like I was pushing too hard, which is great!  I'll probably just do light hills this week as a recovery, and then hit hills pretty hard the following week.

Madison "Chicking" me!

The best part about being finished with 22 miles, besides the obvious ... Being Finished, is running with my daughter.  Its the best part of my week.  I gotta tell ya though, she's getting faster and today was pretty tough.  She "Chicked Me" several times ... but I told her it was just because I was holding a camera and water (gotta keep her humble)!  At one point when we were speeding up, I told her, "Slow down, or my legs will hate you!"  Her runs aren't just a little trot for me any more.

Typically, after my long run, she comes over and we run her 5 or 6 mile long run together.  As her long runs get longer though, we'll probably have to change days ... cause I don't think I can run 40-50 miles every Saturday.  But for now it's doable.

You go girl!

I am so proud of her!  She has fallen in love with running, and it's great that we can share it together.  However, as the dad of a beautiful, available, 21 year old young woman, I have come-to-grips with the fact that guys check her out.  But they are starting to check her out as they pass in their cars during our runs.  Dudes ... not while I'm around okay!  I get it ... she's cute ... but a little respect for the pops! 

We ran more hills together today than ever before ... and I think she should be in great shape for her first 10K next weekend -The Kansas City Ground Hog Run.  It's an underground 10K, through some caves that are hollowed out of the side of a hill for commercial & storage purposes.  Pretty cool ... I'm really excited to see how she does!

So all in all it was a pretty good day.  I know it wasn't an ultra-marathon or anything, but it was the most I've ever ran in one day and I feel pretty good ... for now at least.  I'll try to eat as much as possible today, stretch, and rest.  Hope your training is going well ...
Be Great Today!

Workout ... Long Run + 4.67 w/Madi

            Course:  Lees Summit Loop
                Miles:  24 Total ... 20 Long Run + 4.67 w/Madi            
                Time:  2:35:51 (20 mile)
       Avg Pace:  7:47/mile (20 mile)
         Workout:   Long Run
               Temp:  22 Degrees, Wind 10NW
          Calories:  2394
  Total Ascent:  1829 ft
            Avg HR:  151 bpm
Miles this week:  81

Great day of running!!!  20 miler went great, plus I got to run most of it in snow flurries - which is cool since I only get to do that once or twice a year.  After that, ran 4.67 with my daughter which went great too!

I ran the first half of the run fairly slow and then picked up to marathon pace over the second half.  My overall pace ended up a little slower than I wanted, but it was only about 15 degrees when I was running, so not bad considering.   My legs felt great and I felt like I was coasting most of the run - exactly what I wanted for this run. 

I was a little worried about the 4 mile cool down with Madi and how I would feel, but it went great too.  Out of all the running I do - THIS IS  MY FAVORITE!  We of course are at different paces and places in our running, but I love watching her grow as a runner - plus spending time with her is invaluable!  She was pumped to wear some of her new running clothes she got for Christmas.

81 MILES THIS WEEK!!!  Whewhoooooo!!!  This is my high water mark for a 7 day period.  Right now I feel great, but we'll see tomorrow.  I'm planning a 6-8 mile recovery run.  Great day!

Turtles ... You Are What You Eat

            Course:  Lees Summit Loop
                Miles:  20            
                Time:  2:50:22
         Mile/Split:  8:31/mile
         Workout:   Long Run
               Temp:  39 Degrees, Wind 5SE
          Calories:  2344
  Total Ascent:  1759 ft
            Avg HR:  158 bpm
Miles this week:  64

Like a lot of 40-something guys who have been blessed and do okay in life - I sometimes can get a little carried away with myself.  I forget that everything is not easy.  And today I forgot one of the main training principles I try to follow ... RESPECT THE LONG RUN!!!

Pictured here is the main portion of my pre-long run meal last night.  Yup ... that's an empty box of Turtles.  I didn't eat them all mind you - I think my wife had two.  And surprise, surprise - I didn't have adequate energy for my long run today.

I learned a long time ago to treat my weekend long run like a race.  I SHOULD focus on the course.  I SHOULD realize that 20 miles is not easy - for anyone.  And I SHOULD eat well the couple of days before.

But this morning, after consuming very few carbs yesterday combined with about a pound of chocolate, and then leisurely heading out on an "easy" 20 miler - I was quickly brought back to earth.  The run went really poorly & slowly.  My gut didn't hurt - but it felt like it was empty.  My legs felt like they weighed a ton.  And after eating a bunch of turtles ... I ran like one! The irony is, I moved my long run to Friday because we will probably be up late tonight eating and drinking a bunch of crap.  Guess I moved my little celebration up a day too!

Actually I ran the first 15 pretty much according to my pace plan, but I just never felt comfortable.  At 16 I hit that energy wall and had to alternate running and walking the rest of the way.  Oops!  Oh well, at least I got all 20 in ... sort of.  And it just further reinforces that I can't, as my high school football coach would say, "Throw my jock out there and expect the course to lay down for me!"   RESPECT THE LONG RUN!!!

Be Great Today ... (I wasn't!)

Snowy Christmas 18

            Course:  Kohls, LSN, Papi's Pizza Loop
                Miles:  18            
                Time:  2:18:43
         Mile/Split:  7:42/mile
         Workout:   Long Run
               Temp:  25 Degrees, Wind 15NW
          Calories:  2156
  Total Ascent:  1646 ft
            Avg HR:  153 bpm
Miles this week:  66

Good long run on a cold, windy, and snow-flurry filled Christmas day.  We had a great time with the family in the morning and then after they left to take care of other committments, it was off on an 18 miler.

Really felt pretty smooth and didn't feel like I was pushing at all as indicated by the low average heart rate.  My ankle wasn't horribly sore throughout the run, but I was definately aware of it.  My knee felt great and was not an issue.

We went to see "The Fighter" with some friends in the afternoon, so I really didn't recover like I should have, but all in all it was a pretty good run.

20 Miles ... Killed It!

            Course:  Legacy Park, Dickinson 16, Downtown LS
                Miles:  20.2            
                Time:  2:35:58
         Mile/Split:  7:43/mile
               Temp:  25 Degrees, Wind 5SW
          Calories:  2418
  Total Ascent:  1798 ft
            Avg HR:  158 bpm
Miles this week:  67

Very encouraging run.  With all of the knee problems lately, I really didn't know how I would handle 20 miles for the first time in a while.  It went REALLY well and my knee didn't hurt for even one step of the run.  I felt like I could have ran a marathon today.

I started really slow and after the first 5 miles averaged about 7:35, for an overall average of 7:43 - which is my second fastest 20 mile training run to date.  (I have ran 20 faster in races)  Legs didn't feel as strong as I would like - a little tight, but I have missed quite a bit of time in the gym lately and my quad work has been limited to almost nothing.

Took a 15 minute ice bath after the run - which I hate at the time, but it seems to really to pay off later with how great my legs feel.  I'll take it easy today and probably run 6-8 tomorrow as recovery.