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Strass Marathon
Training 2004
26.2 MILES TO GO!!! The challenge is pure and simple: complete the 26.2 mile course before passing out. Since I am also the new father of Jack, my other main challenge lies in not letting the training consume my entire life. I am very much a family man who loves spending my free time with Suzy, Jack, Sydney and Buster. That will not change. This is simply a way to continue to increase my fitness level, by working toward a new goal. By viewing my journal you will see that I am taking a somewhat level-headed approach to my training. I know that I will continue to look and feel great.
October 10, 2004 - A date that will be repeated, remembered and relived forever. A date that will be passed down in stories, included in pictures, emblazoned on a medal and engraved in my memory. But more than that, a date that forever adds a line to my list of life accomplishments: MARATHON RUNNER.
HERE IS MY JOURNAL ANY COMMENTS, QUESTIONS OR SUGGESTIONS ARE MUCH APPRECIATED!!!
October 7th
This is the final run – 2 miles. I skipped it and left for Milwaukee early this am. Met up with Pumo for a 12:20pm tee off time and then went to carbo load at Lucias. October 6th Ran the 4 mile Wydown loop. G$ came prepared today and gave each of us a copy of … The 26 Tips For Running Your Best 26.2
One Month to Go
Look down
Do a half-marathon Add speed to your longest long run Mimic the course Drink on the run Dress the part Don't get greedy
One Week to Go
Taper
Run a dress rehearsal
Run like a clock
Set two goals
See success
Chill out
Carbo-load, don't fat-load.
Go with what you know.
Day of the Race Eat breakfast Warm up
Collect yourself
Line up loose
Start slow
Relax
Play games
Drink early, drink often
Go hard late
Talk to yourself
October 5th 3.5 mile run down to Skinker and back. October 4th This is it – FINAL WEEK. October 3rd Day off. Enjoyed some family time by taking big Jack to Rombach’s Pumpking Patch. October 2nd 8 mile victory lap. Met down at Forest Park at 6am and took a stroll around. Ran up to and around the history museum afterwards to round out the 8. The boys headed up to First Watch for a post-run breakfast and I headed down to Mizzou for the Tigers vs. Buffs game and tailgate party. October 1ST Welcome to OCTOBER – the marathon month is finally here! Everyone is getting very excited. The long run tomorrow is down to 8 miles and the legs are still feeling good. This taper thing is not too bad. The goal time has been determined – we are looking to break 4 hours. FIX SHINSPLINTS BY BEEFING UP YOUR SHIN MUSCLES Stairclimbing, squats, and most other common lower-body exercises strengthen only your calf muscles. Over time, your calf muscles allow your legs to work harder during exercise; but your shin muscles aren't able to cushion the impact on your feet with the same efficiency, so they ache. Don't ignore shinsplints; they're a warning sign that your lagging shin muscles may actually tear. THE EXERCISE: Walk on your heels for a few minutes a day, advises David Potach, C.S.C.S., a physical therapist at the Alegent Health Physical Therapy Center in Omaha. You'll look like a Misery character, but this is a good way to strengthen your anterior shin muscles. For a more dignified move, sit on a chair or bench with your feet flat on the floor, and balance a 5-pound weight plate or dumbbell on one foot. Keeping your heels on the floor, lift the front of your weighted foot upward 3 inches. Do this 15 times for each foot, every day. To ease shinsplints while running, run on grass or dirt. Pounding cement will only worsen the pain.
September 29th
The day started with a 5 mile jaunt around the history museum and back. We had a small ceremony in the Wellbridge parking lot where Nancy presented each of us first time marathoners with a 2 Dollar Bill for good luck - VERY COOL!!!!
I had my first Rene experience in the afternoon when she worked on me. You could substitute the word killed for worked. Deep tissue massage is not for the weak at heart - this was painful. She gave me some great stretches for my IT Bands. Wow!!! You think going to the dentist is rough - have Rene come over for an hour and a half. I know that this will help get me in top shape for the big day.
September 28th
We were scheduled to do 4 miles this am but we had a big group - we gave in to the peer pressure and ran the 5 mile history museum loop.
September 27th
Day off - getting ready for the final 2 week taper.
September 26th
Relaxed today - watched the RAMS. Would have had more fun running a full marathon then watching them lose to the Saints.
September 25th
This was the last LONG run. We met at Wellbridge at 6am and ran 12 miles. Celebrated the final big one with breakfast afterwards at our favorite new place...
September 24th
Happy to have a day off today.
September 23rd
4 mile run. Everyone was going pretty slow today. It is tough to run 20 miles, take a day off and then run for 3 straight days. The good news is that we are getting through it. I need to do a stretching or yoga class and get a massage to put my body in optimal condition for Chicago.
September 22nd
8 mile run this am starting at 545. Vic weaved us in and out of Forest Park and back to Wellbridge. Still feel pretty tight. Left a message for Rene in hopes of getting a massage before the actual marathon.
September 21st
Yesterday it seemed inconceivable that I would be able to generate any forward momentum today - however, I met the whole crew at 6am for a 5 mile spin around the history museum. I was impressed that I was even out there - legs felt better then yesterday. The question on everyone's mind relates to the fact that we just completed our longest run of the whole training program (20 miles) but it is still 6 short of the marathon - is this okay??? Here is what my research determined...
Sure you can! Next Question?
Yet people continue to worry, because at least one other respected coach (Jeff Galloway) allows his runners to run 26 miles or beyond in practice.
Different strokes for different folks, you might say. Jeff and Hal disagree on very few matters, but one of them is length of longest run. Hal's greatest defense for the 20-mile long-run boundary he imposes on those he coaches (particularly first-timers) is that it works. Each summer CARA trains 2,000 runners using his program and the finishing rate is something like 99.9 percent. If you make it to the starting line, he gets you to the finish line. You can take that promise to the bank - LaSalle, of course.
Motivation on Race Day will allow you to bridge that 6-mile gap. Many runners who use the Higdom marathon programs with their 20-mile limit find that the last 6 miles are never easy, but you finish them because of the support of 40,000 runners before and behind along with hundreds of thousands of spectators along the course.
Once you have completed your first marathon and feel that a few more extra miles weekly and/or in the long runs can help you improve, you are free to shift upwards in distance. Hal doesn't necessarily agree, but he will step out of the way. For first-timers, however, the first goal is getting to the starting line. You won't get there if you become injured because of overtraining. That's the main reason Hal prescribes no long runs farther than 20.
Consider the 6 miles beyond that distance as hallowed ground. You dare not enter without a number pinned to your chest. Relax, and don't make marathon training any harder than it is.
September 20th
Day off - recovering from 20 miler yesterday. I can't believe that we made it to this point. The training is downhill from here. We are looking at 5-8-4-12 this week and then a 2 week taper. We are going to get to that starting line!!!
How did it get so late so soon?
It's night before it's afternoon.
December is here before it's June.
My goodness how the time has flewn.
How did it get so late so soon?"......Dr Seuss
September 19th
Alarm went off at 420am. Mike and Tommy picked me up at 5am. He took the life of Rocky the Racoon at 508am. Picked up G$ at 515am. Arrived Family Arena 530am. Ran 7 miles before the Lewis & Clark 1/2 Marathon. Added another 13.1 - total = 20 MILES before 9am. My time last year was 1:55:14 (8:48 avg) but I did not have the 7 mile warm up. Finished this year in 1:57:30 (8:58 avg). We all crossed the finish line together. Felt good but legs are stressed. Should be downhill from here - this was the LONG RUN of the entire program. Headed out to Eckerts with Suzy and Jack in the afternoon.
September 18th
Rest day - getting ready for the Lewis & Clark 1/2 Marathon on Sunday. Played 27 holes with Cooky at Algonquin.
Septmeber 17th
After running the last 3 days I was happy to have the day off!!!
September 16th
Ran the 5 mile History Museum loop at 6am. Ready for a little break after 5-10-5.
September 15th
Met Vic, Tommy and Gerard at 530am and ran down to Forest Park, went around, and then back up to Wellbridge for our 10 mile run. Tommy made the life altering decision not to bring the cell phone on the golf course anymore - thanks to Vic's advice.
September 14th
Ran the 5 mile History Museum loop starting at 545am. Went early so that I could get to the office for budgets.
September 13th
Big Week coming up. Looking at 5-10-5-20. This is our toughest week yet.