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No Longer a Fool

+34
Tim C
Jim Lentz
Penelope
amyjoann
dot520
EugeneGreenie
Ben Z
mountandog
jon c
Bob
John Kilpatrick
Joel H
KathyK
mul21
Admin
Alex Kubacki
Mike MacLellan
Michael Enright
Martin VW
Matt W
wheakory
Schuey
Diego
JohnP
Julie
Dave P
Kenny B.
fostever
Jerry
ounce
Chris M
Mark B
Michele "1L" Keane
Dave-O
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Post  Dave-O Mon Mar 04, 2013 7:15 pm

JohnP wrote:Dave, I can't tell, are you still doing as much work on the glutes, hips and hamstrings that you planned? I've been doing a lot of work in this area, plus general squats and leg presses, for 2-3 months and feel it has made a big difference for me. The PT said in a marathon, as these muscles tired out and gave up, other muscles took over for them, but they were tired too, which helped make the general fatigue of a marathon that much worse.

I've been working a lot with Matt on this area of my training. I still think that my form is really breaking down in the late stages of long runs, and more importantly, races. I disengage my hips, drop my butt, which then puts all the force on my hamstrings. I've accepted that now on the other side of 30, I don't retain muscle mass like I used to. I need to pay more attention to it.

The first thing we've done is incorporate about a 15-20 minute drill routine that I do once a week, followed by a set of 100m sprints at just about 100% effort. Also, we've developed two different functional strength routines, that I will be doing twice each per week (so 4 functional strength workouts total). I'll describe these more in a future post.

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Post  Dave-O Mon Mar 11, 2013 6:08 pm

Week 4 of Shamrock Shuffle training: March 4 – 10

("FS" stands for functional strength. We've developed two different routines and the goal is to do them twice each week)

Monday: 8 miles – 57:21 (7:10) with FS2. Met up with Matt and Adam (I think you ran with him at U of I) for a few miles. Easy effort. FS2 routine went well at home. Took about 20 minutes; I expect that to extend to 30 as I get comfortable with it and increase the reps.

Tuesday: 10 miles – 1:06:28 (6:39) with FS1. This was the snow storm day. Instead of half-assing the drills in a hallway or snow – because I think I could really benefit from them – I decided to stick to my work gym, get some AYF mileage, and do FS1 routine. This one was more challenging than FS2. I struggled with the hamstring curls with the medicine ball and the single leg squats. Which is good, tells me I can benefit from these exercises.

Wednesday: 12 miles – 1:15:21, 6:21 pace with 4 mile tempo + 2 miles of 30/30. Another wrench in the plans. We got a new client yesterday that needed us to defend an emergency TRO hearing that is set for this morning – so we had 12 hours to get up to speed and file a response. I didn’t leave my desk between 8:00 and 8:00 pm. As I tweeted, great business, bad for training. Anyway, I got home close to 9:00. I still wanted to get the workout done, which meant the treadmill was my only option. Definitely not ideal for this workout but I didn’t have a choice without completely messing up my week. The only tweak I felt necessary was that for the 2 mile portion, I would do 1:00 hard/1:00 moderate instead of :30/:30. The results:

3 mile w/u: 7:25, 6:53, 6:19 (by this point I knew despite the hectic day I felt good)
4 mile tempo: 5:48, 5:45, 5:45, 5:43 (smooth as can be)
1 mile easy: 7:00
2 miles of 1:00/1:00: 5:15, 5:07 (faster than last time 5:24, 5:11. I felt great. The only bad thing was that I couldn’t go faster than 5:00 on the hard portions. On the other hand, that meant I was able to keep the moderate at about 5:20 pace.)
2 mile c/d: 7:12, 7:03

Thursday: 4 miles – 31:21 (7:50). 8 miles – 56:50 (7:06). Lunch was a nice shake-out jog. After work I met up with the Fleet Feet guys again. Standard easy day.

Friday: 4 miles – 30:53 (7:43) with FS1. 6 miles – 45:12 (7:32). I think the stress of the last 72 hours at work caught up to me. When 5:00 hit I just wanted to go home, and it reflected on my run. I pulled the plug after 6 miles. My body was telling me to save it for the weekend after a good night’s sleep.

Saturday: 4 miles – untimed. 10 miles – 1:05:45 (6:35) with FS2. Solid 10 mile AYF run; not really a progression, just stayed between 6:20-6:40 pace. Amazing what a night with 10-hours of stress free sleep can do.

Sunday: 20 miles – 2:12:15 (6:36). First ten miles were a 6:52 pace. Next 8 were a progression: 6:25, 6:21, 6:18, 6:13, 6:10, 6:04, 5:58, and 5:52. By this point I was pretty gassed. I didn’t eat any breakfast and didn’t take in any gels during the run (Just water with Nuun tablets). Instead of really pushing it, I backed off on the last two and treated them as a cooldown – 7:13, 6:51. Overall I was pleased with the run. I wasn’t in much discomfort the rest of the day and didn’t have any post-run cramps, which I occasionally suffer.

Week: 86
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Post  Michele "1L" Keane Mon Mar 11, 2013 8:33 pm

Dave-O wrote: I struggled with the hamstring curls with the medicine ball and the single leg squats. Which is good, tells me I can benefit from these exercises.


Sorry, Dave-O this made me laugh only because these are the exercises that us "old"women do all the time (and we get good at it).

Anyway, keep up the good work. I know those drills will help and I only wish that I had such knowledge 20 yrs ago.
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Post  Dave-O Tue Mar 19, 2013 6:34 pm

Michele "1L" Keane wrote:
Dave-O wrote: I struggled with the hamstring curls with the medicine ball and the single leg squats. Which is good, tells me I can benefit from these exercises.


Sorry, Dave-O this made me laugh only because these are the exercises that us "old"women do all the time (and we get good at it).

Anyway, keep up the good work. I know those drills will help and I only wish that I had such knowledge 20 yrs ago.

Hopefully I can get good at it soon, because right now I suck. Evil or Very Mad
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Post  Dave-O Tue Mar 19, 2013 6:38 pm

Planned step-back week, in large part because of my annual guy's trip for our fantasy baseball draft this weekend, this year in Miami....

Week 5 of Shamrock Shuffle training: March 11 – 17
Sorry I couldn’t bring the 65 degree weather back with me. Yup, had a fun weekend, but Saturday night wasn’t too out of control. I feel good today and am ready for the tempo tomorrow. Weekly summary:

Monday: 5 miles – 39:07 (7:49) + 9 miles – 1:04:22 (7:09) with FS2. Two nice easy runs to make sure I was recovered from Sunday’s 20.

Tuesday: 10 miles – 1:05:59, 6:36 pace. AYF. Solid clip. A little bit of rain and then snow flurries, but overall not too bad.

Wednesday: 10 miles – 1:00:30 (6:03) with 5 x [3:00 hard/3:00 moderate]. Similar results as last week, covering just over 5.5 miles in the 30:00 mins. Didn’t feel as smooth though, and gutted out the last repeat a little bit. My pace on the hard portions was quicker and I was hurting to recover at a moderate pace after the last two. Getting more accustomed to this workout, though. Put in 5 untimed easy miles at night for a 15 mile day.

Thursday: 6 miles – 45:15 (7:32) with FS1. Was scheduled for 8 but ran out of time before having to leave for the airport. Cut it 2 miles short instead of skipping the FS routine.

Friday: 12 miles total – 1:13:16. 3 mile warm-up with light drills and 4 x 100m strides. 6 mile repeats in 5:23, 5:23, 5:21, 5:25, 5:22, and 5:23. 1 mile cool-down. As I texted, the weather was great, and it felt awesome to run in shorts and be comfortable. My legs didn’t feel great after flying most of the day yesterday, which made the pace a tad harder than it should have been. My breathing wasn't taxed but I just didn't have any pop in my legs. Nothing to worry about but I do hope the next mile repeat workout feels a little easier.

Saturday: 5 miles – 40:01 (8:00). Slow, tired, and hungover. Not much else to say.

Sunday: 8 miles – 1:01:12 (7:39) + FS2. I know I was scheduled for only 5, but since I stopped drinking at about 6:00 pm on Saturday (after our draft was over) and relaxed the rest of the night, I felt fine today (unlike past years). So I thought putting in an easy hour was okay. To be sure not to jeopardize tomorrow’s workout I did it on the treadmill since that’s less pounding. Afterwards I did FS2, spent some time with the massage stick, took an ice bath, and ate a large bowl of pasta. I’m ready for the tempo and for a higher mileage week.

Week: 70 (with 3 FS routines)
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Post  Dave-O Mon Mar 25, 2013 4:58 pm

To add some context to my email summary, I came down with a nasty cold on Tuesday that lingered all week.

Week 6 of Shamrock Shuffle training: March 18 - 24

Monday: 14 miles – 1:25:30 (6:06) with 12 mile tempo. Splits 6:10, 6:00, 6:06, 5:57, 5:58, 5:59, 5:52, 5:54, 6:00, 5:56, 5:57, and 5:56.

Tuesday: 4 miles – 31:12 (7:48) + FS1 and 8 miles – 59:11 (7:24)

Wednesday: 10 miles – 1:01:12 (6:07) with 4 mile tempo (5:46, 5:42, 5:38, 5:36) + 2 miles of 1:00/1:00 in 5:12, 5:07

Thursday: 8 miles – 1:01:22 (7:40) + FS2

Friday: 10 miles – 1:13:11 (7:19) + FS1

Saturday: 16 miles – 1:55:11 (7:12)

Sunday: 5 miles – untimed +FS1

Total: 75

Monday and Wednesday’s workouts both went well. The 12 mile tempo was smooth. Some muscular fatigue by the end but overall I was pleased with it. I did take 2 gels during it to work on fueling. On Wednesday I had some good pop in my stride; cruised through the 4 mile tempo and hit it hard on the 1:00/1:00 for two miles.

Thursday is when the cold starting really wearing on me. I felt really sick Friday night, and on Saturday morning, considering not running. But I couldn’t stomach the thought of two weekends in a row without a long run. So instead of the scheduled 22 miler, I set out with the goal of running slower than 7:00 pace and promised myself I would stop when worn down. I made it 16; probably could have pushed to 22 but worried I’d be jeopardizing next week’s three workouts. Hopefully you agree I made the right call.

On Sunday I just ran 5 easy, untimed miles. The good news is that the cold is behind me and I made it through the day without having to take any medicine. So I am ready for next week, and will be even a little fresher than expected due to the shortened long run.
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Post  dot520 Thu Mar 28, 2013 11:40 am

Admittedly, I have not read every post in your blog, but are you still using an outside coach or did you go back to coaching yourself? No particular reason for asking, just curious.clown (I really don't like clowns either)
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Post  Diego Fri Apr 26, 2013 3:31 pm

Blog bump. Remember the days when you'd be on page 3 by now?

Where does "The Temptation of St. Anthony" rank on your list. I just found Spotify and heard it. Alkaline Trio is still one of your favorite groups? Yes?
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Post  Ben Z Wed May 15, 2013 8:06 pm

Did Dave stop running to focus only on cheering for da Bulls?
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Post  Diego Wed May 15, 2013 9:02 pm

Ben Z wrote:Did Dave stop running to focus only on cheering for da Bulls?

He'll be out of his misery soon. Sad
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Post  Michele "1L" Keane Thu May 16, 2013 8:04 am

Diego wrote:
Ben Z wrote:Did Dave stop running to focus only on cheering for da Bulls?

He'll be out of his misery soon. Sad

Unless he likes hockey, Hawks won last night and really should make it through this round as well.
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Post  Ben Z Thu May 16, 2013 9:01 am

Blackhawks!
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Post  Kenny B. Thu May 16, 2013 10:02 am

Read through some of his posts. Did not realize towards the end he disappeared. He will rise again.
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Post  Dave-O Tue May 21, 2013 9:27 am

I'm still here! Still running, still working my way back towards PR fitness. I'll try and post an update later today. Work is busier than ever and I'm in Court almost every day....which has cut down my internet time.

Yes, I was busy going down with the Bulls. I won't get into the Rose saga here, but I will say it was a ton of fun to follow that team this year. No matter how injured or sick they fought 'til the end. I will hop on the Blackhawks bandwagon for now.

Yes, Alkaline is still one of my favorites. I'm going to see them on May 30th. Looking forward to it!
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Post  Diego Mon May 27, 2013 1:42 pm

Dave-O,

Nice race at the SF10! Getting very close to the AG podium.

I feel sorry for the volunteeers(I've been there--I'm the doc for an HM next month), who have to hang around for the 2:45 to 3 hr+ finishers. Sleep If they ran 100 or so steps per mile, they could finish in <2 hr.
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Post  Schuey Fri Jun 07, 2013 10:30 am

Hey Kid what's going on?? Hoping to run into you on the path one of these days soon!!!
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Post  Dave-O Thu Jun 20, 2013 12:06 pm

Schuey wrote:Hey Kid what's going on?? Hoping to run into you on the path one of these days soon!!!

Leaving for Duluth, Minnesota in an hour.  Road Trip, perhaps concluding with a PR at the Garry Bjorklund Half!
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Post  Michele "1L" Keane Thu Jun 20, 2013 4:06 pm

Best of luck, Dave-O  At least give us a report when you return.
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Post  Matt W Fri Jun 21, 2013 1:38 pm

Good luck Dave.  I hope the course treats you well and the weather cooperates.
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Post  dot520 Fri Jun 21, 2013 6:13 pm

Yep, you're more than ready for a sweet PR.  Looking forward to it!
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Post  Diego Mon Jun 24, 2013 7:57 am

Congrats on a great race Dave-0!

Remember the local 'kid' Matt McClintock I mentioned? He just won the 10k US Junior National title in Des Moines with a 1 minute PR in 31:14, running the second half in 15:10.
Not bad for a 19 year old. 

Who knows, maybe Galen Rupp(nice 10k win and 5k 2nd place) will have some competition in a few years?
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Post  Dave-O Mon Jul 08, 2013 4:15 pm

If the last year has taught me anything, it’s that I took knocking out PR’s in almost every race I ran for granted.  In my head it was a foregone conclusion that if I finished a training cycle healthy and had good weather on race day, my previous best time at whatever distance I was toeing the line for was about to go down.  Such a simplistic mindset underestimated how hard I was working to put myself in that position.  This realization, however, has me more excited for the Chicago Marathon than I have been in years.  I am ready for the challenge – both mentally and physically – of lowering my 2:34:35 PR.

Since I basically quit blogging midway through my last training cycle, a quick update: I ran the Garry Bjorklund Half in 1:13:32 two weeks ago, good for 9th place. (And was awarded a kick ass engraved beer mug as a result). It was not a PR, but it was my best half marathon in two years.  More importantly, I finished the race content that I raced to my fitness.  I was totally spent, but I didn’t blow up.  Muscularly, I kept it in tact for the whole race and maintained (factoring in some slight hills) an even pace.  I left the race feeling that my fitness was trending back in the right direction…a feeling that I haven’t had in quite a while.

I owe a lot of credit to my coach, Matt Flaherty. Though I only averaged 85 miles per week leading up to the race, he incorporated a lot of things into my weekly training that was previously lacking – form drills, hill springing and bounding, and four functional strength routines per week,. We changed up some of the workouts I typically relied on. These new stimuli addressed my weaknesses.  I was reminded that one’s fitness is constantly changing, and I had fallen into a rut of doing the same thing over and over again.  After a few years, it stopped leading to faster paces. 

And that’s why I’m so excited.  With my body used to these new training aspects, I am now ready to pour on the mileage.  There’s a difference between 85 and 105 miles per week; all of my PR’s from the 5k through marathon are off of triple digit mileage.  So the fact I ran well on 85 per week at Garry Bjorklund tells me there is room for rapid improvement now that a better, more comprehensive, training structure is in place. 

I have 14 weeks until the Chicago Marathon. I only took two weeks of recovery after the Half, so I am still fit enough to jump right back into things. The first 6 weeks will be a fundamental base building phase; light on workouts, heavy on long runs and mileage.  That will be followed by 8 weeks of marathon specific training.  

It’s all coming together. My time for a breakthrough is near.
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Post  Michele "1L" Keane Mon Jul 08, 2013 8:22 pm

Great to hear from you, Dave-O, and congrats on the 9th place finish at Gary Borklund - that is a fantastic placement and an excellent job!  I expect great things from you as the summer moves into fall, so make sure you keep us posted on your training.
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Post  Mark B Tue Jul 09, 2013 12:55 am

Mixing it up is good. I'm glad you're working with a coach who can find new and exciting ways to challenge you and spur improvement.

I'm looking forward to seeing how well this works out for you.
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Post  Dave-O Wed Jul 10, 2013 10:45 am

Michele \"1L" Keane wrote:Great to hear from you, Dave-O, and congrats on the 9th place finish at Gary Borklund - that is a fantastic placement and an excellent job!  I expect great things from you as the summer moves into fall, so make sure you keep us posted on your training.

Thanks. I was pleased to finish in the top 10, though admittedly, that's in large part because the pros were in the US Half National Champs.  

Mark B wrote:Mixing it up is good. I'm glad you're working with a coach who can find new and exciting ways to challenge you and spur improvement.

I'm looking forward to seeing how well this works out for you.

I agree, Mark. It's been great to change things up a bit, and I am enjoying just doing what I'm told.
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