Ed Z Running

First Run in Two Weeks

2006-10-08T22:51:00.000-07:00

I took some time off the last two weeks but re-started my running with a good 30 minute run. I'm following the same run/walk format for the next few weeks. Over the next two weeks, I'm going to push the first 3 intervals and moderate the pace on the return 3 intervals. I tried this program today and it worked well. I ran the furthest distance to date and finished 30:57. I pushed the last leg as well, which isn't a long distance.

We'll see how the next 2-3 weeks with this approach pays off.

Run with the Bulls

2006-09-24T14:25:00.000-07:00

Just completed my first 5K in 2+ years. The race was entertaining in that it attracted some Olympic caliber runners to dress as bulls and cows and run from the back of the pack, similar to the bulls running in Pamplona, Spain. The race is part of the Palo Alto Grand Prix, a series of 9 5Ks held in Palo Alto throughout the year.

There were probably 500-600 runners in the 5K. There were scores of kids who ran in shorter distance races. The course started at Peers Park in mid-Palo Alto and ran through residential streets, ending at California Avenue, near El Camino. This was the 4th annual running.

I decided to run it without purposely stopping. My aim was to run 29 minutes. I finished in 26:46 but I wouldn't call it a great run. I went out too fast. My first mile was 7:52 and my two mile time was 16:49 (9 minute second mile). I was feeling pretty winded and decided to walk for 30 seconds at 2.5 miles. I felt good the last 1/2 mile but I didn't have any kick.

It's amazing to compare my running condition three years ago and now. I ran a 7:20 pace my last 5K and today's pace was 8:38. It means there is a lot more work ahead.

Addendum: I'm going to take a week or so off and will be back on the running trail in early October.

Thoughts after three weeks of running

2006-09-23T23:55:00.000-07:00

I'm ending my third week of running tomorrow with the Running of the Bulls 5K. The week off slowed progress to get back in base shape, but tonight's run was the first where I felt I was recovering my wind more quickly on the 1 minute walks. That is a good sign when I feel I've made some progress. I ran 30:18 and had something left. I didn't push and I didn't hold back. The walk recoveries told me that I could run a little harder without over-exerting. Good run.

I run my first 5K in almost two years. I'm debating whether I utilize my run/walk program or if I run the entire course. I've never purposefully walked part of a course, except my second Avenue of the Giants marathon (1993) where I was not properly prepared. I may use the run to see how I do running a straight three miles. I'm hoping to finish under 29 minutes, which is snails pace with what I have done most recently (23 minutes).

I intend to keep my 3-4 day/week program with the 30 minute run/walk through the next month. I anticipate in the next four weeks that I'll see more improvements in my recovery and pace. I'm not worried about adding any distance. My goal is to keep the training to 9-15 miles a week. I've identified two runs on 10/6 and 10/22 that I hope to complete.

First Run in a Week

2006-09-22T23:11:00.000-07:00

I got a little off plan this week. I was in Austin this weekend for a golf outing and had after work commitments this week. I ran for the first time since last Thursday. While I was running this evening, I thought about how much I missed it. Running takes consistency and commitment, particularly in the phase of getting the base conditioning down.

I ran 30:46 this evening. I'm hoping to complete the Run with the Bulls 5K in 29:00. It was not long ago (2002) when I ran a 5K in 22:07. I'll get back to that pace. My goal is to run a 5K in 24:00 by January.

Austin weekend

2006-09-14T23:44:00.001-07:00

Skipped a planned Wednesday run but ran this evening. Slow pace going out but picked up in the middle. 30:33 which is about where I thought I'd be given the pace going out.

I'm spending the weekend in Austin and plan to run Saturday and Sunday. The new climate and terrain should shake up my running a bit. Austin weather will be high 70's to low 90's, so definitely want to run when the sun is going down. I can skip the Sunday run in Austin and do it in the Bay Area if Saturday proves to be a more diffult run.

Getting ready for next weekend's 5/10K Run with The Bulls in Palo Alto. I don't know anyone who is running, but imagine I will run into somebody I know. I plan to run 3 times at my current pace in preparation for the run. I am undecided whether I run the entire race uninterrupted or with walk breaks.

Monday runs

2006-09-11T21:30:00.000-07:00

Monday is the start of my running week. Some people start their running week on Sunday. I've always preferred Sundays for my long runs, which I consider a conclusion to a training week. Everything during the week is a build up and preparation for a Sunday run. Thus, I consider Monday a transition run, a tempo run, a time to not have any pace, distance or course agendas. In the first weeks of my training, my Monday run will be the same as my Tuesday run as my Wednesday run, etc., as I build my base.

Monday runs are flexible. While I run, I think about other things since I'm not concerned about my pace. This Monday evening, for example, I thought about getting my new executive search firm established and all of the things that I need to do over the next few weeks. If I'm too beat up from a long Sunday run -- down the road -- I can take Monday off or use it for extra recovery. Mondays also let me recalibrate my body for the week.

So, this Monday, I took it slow, both for the first and second 5 minute intervals. I could have run faster on any leg, but I slowed down my tempo. I finished in 30:34. I turned around well short of my previous runs, and did not push the return runs.

Week 2 goals: 5 30 minute runs, including two in Austin, TX

Running anerobic

2006-09-10T18:39:00.000-07:00

This evening's run reminded me of the ill consequences of exceeding the anerobic threshold. Running anerobically is exercising without the use of oxygen. Anerobic running is good for short distance and interval training.

At this point, my threshold is very low. I ran anerobically for about 2-2:30 minutes midway through today's run. I spent the last half of myrun recovering, running slower, requiring more oxygen. Running anerobically at this point in my training was helpful to understand how far I have to go. I want to press myself on at least one of my weekly runs during the first 5-6 weeks of my training.

Today, I ran 30:54 and to about the same turnaround point I've ran 2 of the other 3 runs.

Next week, I'm going to aim for 4 runs in the same 4 min/1 min format. I hope to see some improvement.

Early Thoughts on Run/Walk Training

2006-09-09T20:33:00.000-07:00

I completed my 3rd run this week.... 30:48. It was my best run thusfar. I will run again tomorrow to conclude my first week.

The run/walk interval is a great way to gradually build running stamina. It has become more popular in the last ten years as a way to train for marathons. Jeff Galloway has written a new book called New Marathon that advocates run / walk marathon training. All of his training programs incorporate walking, even for faster (sub 8 minute mile) marathons.

When I ran the Vancouver Marathon May 2003, I ran along side a group of runners who walked took a short break after running a mile. There were probably a dozen people. They stayed together most of the marathon although some went faster than others during the last six miles of the marathon. Where most marathoners slow down the last few miles, many of them finished strong. They kept my pace and some of them finished ahead of me, where I finished around 3:54.

The benefits of run/walk training are many, but I think the great advantage is that it provides a lot of flexibility. It allows for short recoveries so you're not spent at the end of a run. You can vary the pace of each interval. You can vary the length of the recoveries. Also, it minimizes the risk of injury since you're body isn't pushing all the time. It helps break up the run and allows you to set goals along the way, which is very helpful mentally. It also trains your body to resume running if you need to stop for any reason. The one downside is that it conditions your body to need the intermittent rest period. It would be very hard to switch training to an all-running program after doing a run/walk training regimen for several months.

I've never trained with this kind of program. I've always thought it was not 'running' to rest during a race. I am still a little skeptical that this is the best way for me to train long term, but I'm giving it a try. It's a great way to ease back into running.

Running Blogs

2006-09-07T22:10:00.000-07:00

There are tons of blogs on running. A lot are like mine but there are all kinds. They detail training schedules and planned runs, log daily running reports, tell motivating stories about running, and share daily life detail. Over the next few months, I'll highlight blogs that I've read and will refer to them as I get further into my running program.

The Complete Running web site lists over 900 blogs from runners. Some of them are out of date, but many are current and worth a read/review.

Runners' World October 2005 issue had an article about runners who blog. The article emphasizes that a blog helps a runner stay accountable and motivated. It also shares that blogging expands your network. It cites a few blogs worth reading.

Today, I ran for 30:47 in my 4 minute/1 minute run-walk training. I ran a shorter distance and did not push it on the return. I will need a full 3 weeks on this 4/1 before going to the next phase of training.

I plan 30 minutes runs for Saturday and Sunday.

I aim to return to the 'racing' world on 9/24 with a Run With the Bulls race in Palo Alto.

50 state marathoners

2006-09-07T03:36:00.000-07:00

I've been reading about running to draw some inspiration the last few days.

I read through the blog of Brad Feld, who is a venture capitalist based in Colorado. Brad has been only running seriously the last few years but he set out a very ambitious goal for himself: to run a marathon in each state before he's 50. He's my age, 42 or 43, and has run 8 thusfar.

While I don't harbor that ambition, per se, his goal is worth noting. He enjoys running so much that he's making a life commitment to it. Much like having a good marriage or raising children, Brad is out to accomplish something that is life-long, requires constant attention and will require sacrifice in other areas. He's making marathon running central to his lifestyle. And he's obviously very goal oriented.

Reading his blog led me to research more about running a marathon in every state. There are actually two associations for marathoners who have or want to run a marathon in every state: the 50 State Marathon Club and 50&DC Marathon Group.

And what about Sam Thompson, a guy who just finished running a marathon in each state in 50 days to help raise money for several charities. He started his quest in July and finished in late August in his home state of Mississippi. He had some great running times for someone who ran 1336 miles in 51 days.

These are great stories...

The First Run

2006-09-04T20:28:00.000-07:00

I'm taking an apprentice approach to getting back into running. I'm purposely considering myself a beginner. I'll start with getting the motivation and routine back, then add nutrition and sleep routines and after a few weeks I'll set a target to run a short race.

I'm starting really small. I'm running 30 minutes at a casual pace with a 4 minute run / 1 minute walk format. Ten years ago, I would have thought this was completely pathetic but I'm wiser with age. My approach is to run 3 5 minute legs (4 minutes running) to a point and turn around and run back the route. Each time, I will make a mental note of the turn around point and then return on 3 5 minute legs and then run any remaining distance.

This is about as simple as I get. I hope to do this 3 or 4 times a week for 3 weeks and see how I do. My goal is to be able to extend the turnaround point and narrow the time on the return run.

Today, I ran/walked for 31:21 with an extra 1:21 run at the end. It would be great to do a negative split at some point, but first things first.

Renewing ties with my old love

2006-09-04T19:59:00.000-07:00

I've had an on-again, off-again love affair with running since college. I've run six marathons -- my first was Avenue of the Giants in 1990 and my last was Vancouver in 2003 -- and numerous halves, 10-Ks, 5-Ks and a couple of Bay to Breakers. In the day, I had a little gallup in me.

Unfortunately, a new marriage and a new baby helped me put running in the backseat of priorities. A new job permanently side-cared the best of intentions to run with any consistency. I'd have an occasional burst of inspiration and run 3 or 4 times in a week but never beyond that.

So, I spent much of 2005 and 2006 in and around two-bills. The Tubby Two. A 2 in front of two 0's. It totals to an ugly sum when you're only 5' 11". I'm scared to look at the 'before' and 'after' photos. I'm wearing 36's and I'm pressure-testing the buttons on some of those loins.

I've made some recent changes that will help reacquaint me with my former love for running. I've kept the wife and baby but I switched jobs. I renewed my subscription to Runners World and I've taken up this blog. I don't have a name for it yet, but the draft title is EVWZ Running.

The principle purpose for this blog is motivation: If I'm publishing on the WWW about running, then I have created some accountability to keep up my running. I have no where to hide if I'm putting it out there everyday.

So, I'm going to get back into running. I don't know where it'll lead me over the next weeks and months but hopefully a lot of love with running will help me slide into some of the 34's I've stored away.