Mileage first

Mileage first, then intensity. That's the formula that I usually employ to get myself in shape. And, it's happening again, now. After managing to somehow pull through last week's half-marathon, I now have to get somewhat more serious about training. Cleveland is looming; it's only a month away. And I do manage to get a long run on Lester Rail Trail today, with the help of my friends. It was only 18 miles, and it wasn't all that pretty, but at least it's done. 

Now, I've got to keep the mileage up and then work on some intensity. But you already knew that.

Boston 2.24 Race Report

Firstly, Boston 2.24 is not the race in Boston, MA, it's just the one in Fredericksburg, OH. That's near Wooster, and also well into Amish country. I like the course. It's out and back on the Holmes County Trail. There is a full marathon and a half, all with Boston MA themes, such as the sign for Heartbreak Hill, which is a small graded uphill section at about mile 21 and the Citco sign near mile 24. I realized a week ago that, after arriving home and being unwell for a time, a marathon was not a good idea for me. I was simply not ready. (I am now on antibiotics for the upper respiratory problem.) Thus secondly, I would not be running a marathon today. Just a half.

How would this old, not-so-well guy do at such a race? He's done this little race before. This year, it's even littler. Just a small, friendly run in Amish-land. The trail heads mostly South, towards Millersburg. At first, the headwind is strong and it begins to look like it will be a tough day. But then, as we approach a buggy with some Amish folks around it, the winds seem to calm down and it warms up a little. Speaking of buggies, we'd been warned to "avoid stepping in the mud, because it's not mud." I think I am able to keep my shoes mostly clean.

My pace is pretty close to nine minutes per mile. There are a few others that seem to be in the same boat. If I can keep this going, my time will be just a little under two hours. My time at the 6.55-mile turnaround point is 58:30 - just about right. Now, things ought to get easier, methinks. I'll have the wind at my back, and everything will be fine, methinks.

Am I able to unleash the beast, you ask? Put the peddle to the metal? Sprint to the finish? Not quite. It's all I can do to just barely maintain that nine-minute pace. Just barely. It even gets hot as the expected tailwind doesn't do its job. I cross the finish line in tenth place with a time of 1:57 and change. Just made it (under two hours and at 9-minutes-per-mile).

I love me these nice, tiny little races. The only thing is, it seemed much tougher than it should have been. I want to get back to running this pace for a full marathon, not just a half? Think I'll get there? Just wait and see.

Back but not back

Been back for ten days now. Wanted to hit the ground running, but instead, I just hit the ground.

What's wrong, you ask? Lots of stuff. Top of the list is that my Achilles Tendonitis appears to have made an ugly comeback. This has been brewing for a while, but it's back to the point of actually hurting. I'm not sure what to do about it, other than a few P.T. exercises and taking it easy. I'm also taking it easy due to a seemingly minor upper respiratory issue. It's not completely awful, but it won't go away. I've started taking an old dosage of Azithromycin for that.

I've asked the RD of this Sunday's Boston 2.24 race to switch me from the full to the half. A full isn't in me right now. I'll try to keep my eyes on the prize for Cleveland. I still have over a month for that.

Running from Sydney to Papeete

Yes it would be a little tough to run all that way, especially since there's an ocean in the middle, but I do manage to run on the cruise ship that's making such a journey. Here are some of the tales.

Sydney

We're staying an extra day here before embarking on the cruise journey. So I get to spend a couple hours enjoying the city by foot. I begin by heading over to White Bay Cruise Terminal to view the Oceania Regatta, the ship we will be traveling on. It's just a couple miles, including a run across the ANZAC Bridge. Naturally, I get lost coming back, but it would be tough to come up with a better place to be lost in than Sydney. It's wonderful.

Running along Darling Harbor

At the ANZAC Bridge

Eventually, I get back to the Darling Harbor area, close to the hotel. Then, I continue to the North and explore Barangaroo Park, where I hear the unmistakable call of a kookaburra. 

On Board the Good Ship Oceania Regatta

Run around in circles on deck. Get tired so try the treadmill for a while. Get tired of that, so run some more circles outside. Rinse, repeat.

Napier, New Zealand

After three consecutive sea days, it's nice to see land again. Lady Adventurer and I take a walk through town, then I go out later on for my run. After an early-morning run, followed by brekkie, followed by our walk, followed by a short nap, this short shuffle is not Dan running at his best. But it's not quite nothing.

On Board the Good Ship Oceania Regatta

Run around in circles on deck. Get tired so try the treadmill for a while. Get tired of that, so run some more circles outside. Rinse, repeat. Eventually, I graduate away from the mill and more onboard. It's nicer to watch the sunrises and entry into ports. I do manage to get one final land/in-port jog/walk - in Papeete on the island of Tahiti as we're awaiting transfer to the airport.

Tahiti

Surprisingly, I do manage to get my overall mileage in. Even for tempo runs and (barely) for long runs. The only day I miss is the day we leave. I'm reasonably happy with that. Too bad about all those extra pounds though.

And so little of it

I realize that this is insensitive and may be offensive to some, so I apologize in advance. But it does apply to my recent running, so I'll repeat it. Sorry.

Woody Allen tells the story of Jewish ladies talking to each other at a wedding. One lady complains, "The food is awful." Another one agrees, "And there's so little of it."

And so it is with my recent running. It's awful and there's so little of it. Other than a couple of nice runs over the weekend, I've slowed down and also managed to run less than planned. I have reason to believe that this trend may continue into the future as well.

The funny thing is that something like this also happened at the same time last year. I had run a marathon whilst in Florida, got myself recovered and back in shape, only to return to Ohio and crash and burn. Looks like history is repeating itself.

Tales of 2024 PCB Running

Here are some random stories of my running in Panama City Beach in January and February 2024. You may find some of them interesting and amusing. Or not... Read at your own risk.

~

"Earn this," says the Tom Hanks character to the Matt Damon character in Saving Private Ryan. It's my theme for today's run.

I had packed an overnight bag for our stopover in Pulaski, TN on our way to Panama City Beach. I knew I probably wouldn't feel a whole lot like running there on New Year's Day, but I had to do it anyway. A lot of clothing (cold weather had been forecasted) for a very short run.

Short it was - only 3 or so slow miles around Pulaski. But at least I started the year off right. I earned it.

~

It's January 2nd, and I'm running my Beachside Six route. Twice. This route is my old stand-by; I've done it many, many, many times whilst staying at Beachside Resort here in PCB. It feels very familiar this morning.

The weather is cool, yet pretty and clear. I start slow, but each mile gets slightly faster. By the time I'm on my second go-around, it's getting lighter and I'm moving ever faster. My final three miles are fast enough to be considered tempo pace, and my last mile is my best.

It's Something of Substance, and it's a good thing to kick off my running down here.

~

Panama City Beach Conservation Park. It's where long runs get done. I've written about PCBCP before, most recently in last year's PCB running post. Well, guess what? I'm back. After a couple of easy days, it's now time for a long run. I know: it's been less than a week since the Brunswick Marathon but hey, I've got the Big Beach Marathon (BBM) coming up at the end of January.

It occurs to me that I can classify the long runs I've done here as A) Went as well as could possibly be expected, B) I got through it, but I only just managed to get the distance done, or F) A complete and total failure. Surprisingly, I've had very few F's and arguably more A's than B's. What would today bring?

I begin in the dark. The stars are beautiful. By about 6:00 AM, I'm a couple of miles into the run and it's already beginning to get light. As I often do, I'm running the first 9.5-mile loop around the park perimeter counter-clockwise, and the second one clockwise. This is so that the bright rising sun doesn't bother my eyes too much during the long east-facing parts of the trail as it's getting ever higher. 

It doesn't work. As I'm completing the final miles of loop one, the sun is already as blinding as it can get, and it's unavoidable - no shade or turns to help me avoid it. The counter-clockwise loop is better in this regard; there are fewer areas of bright sunlight shining directly into my eyes. I should probably just run all my loops here in this direction.

Although I start slow, my pace gradually improves during the first nine. This bodes well for the second half of my run. I take a gel and some water, and sure enough, my per-mile pace continues to improve during the first half of loop 2. Until it doesn't. I slow down and struggle to make it all the way to the finish. How to grade such a thing?

It's a B; I made the desired distance (19 miles, although I'd had thoughts of running one or two more), but I didn't quite continue improving my pace throughout the run. Maybe I can improve on this.

PCB Conservation Park

PCB Conservation Park

~

After that long run, I also managed to do another tempo run yesterday. Today's goal is a Yasso workout. I will do two Beachside Six circuits and in the process, complete ten 1/2-mile pickups. As usual (and due to my time goal for my upcoming marathon), I will attempt to do each repeat in four minutes or a little better. I've done this kind of thing before.

It's dark, cool, and windy, and I can't get motoring very well for the first one and my time is 4:20 or so. Not good. I manage to speed up just a little for my next few, but they're still well slower than 4 minutes. I am finally getting closer to that four-minute goal as I complete my sixth repeat during the first 6-mile loop. But that didn't go so well; I've now got four more to do during my second loop - maybe they will be better.

They aren't. The times wind up about the same. And I'm exhausted. I shuffle through the rest of the run, slightly disappointed. My average 800 time is around 4:09. I need to do better.

One slightly good piece of news comes when I look back at my runs from last year at this time. Those 800s are actually a bit slower, but I improved from there. Can I do that again?

~

As I'm getting out of bed, the tornado warning goes off on our phones. It's in effect until 6:00 AM. By the time 6:30 rolls around, I can see that it has stopped raining, so out and about I go. 

It is SUPER windy! But that makes it sort of fun. I am aware that I could possibly be hit by debris, so I'm on the lookout for that. I don't get far - just a couple of close-by miles. 

By the time I return, it's raining sideways again, and the wind has picked up even more. I am greeted by a worried wife, who informs me that there is yet another tornado warning.

Jan. 9: Strong wind, rain, and tornadic activity

~

This is going to be a very important long run. Yes, they’re all important, but this one, two and a half weeks out from BBM, is especially so. My first step onto the trail at PCB Conservation Park is a slick and muddy one. So is the second, third, and all those that follow. It appears that the trails have still not dried out from Tuesday’s storms. Keen readers of my blog posts may be aware that I hate mud. I decide early on that I am not going to put up with it today.

But I will not be deterred from completing my twenty miles today. Good thing I had an alternate plan: Gayle’s Trails. Named after a former PCB mayor, these bike trails are flat and straight, and go on forever. They connect Conservation Park with Frank Brown Park as well as other areas. They’re just the ticket for me today.

 
Some of my running friends don’t like straight-shot running venues. They wouldn’t like Gayle’s Trails. Some of them don’t like running around in circles. They wouldn’t like Frank Brown Park, where I’m doing several others of today’s miles. But for me on this day, it all seems to work out.

The first few miles in the dark are slow. By about mile three, it’s getting light and I find myself at Frank Brown Park. Once there, I run several loops. The longest loop around is about two miles. I do some in the interior of the park as well – that’s where the public restrooms and water fountains can be found amongst the baseball fields. By about mile ten, I am emerging from this park. I can go West and return back to Conservation Park. It’s a little over two miles that way. Or I can go East to some new (to me) areas. I choose the latter.

At about this time, I also finally manage to get my pace down below ten minutes per mile. Now, I had better keep it there. In fact, it would be nice to finish even faster, but we’ll see about that.

I explore East and South about as far as I can before I turn back. As I pass the spur back to Frank Brown Park, I am happy to report that I’ve kept the pace steady. But now, with only a few miles left, I try to go even faster. Success. I manage to run miles 17 and 18 at around nine minutes per mile. Once back at Conservation Park, I ease up just a little for my final two.

It’s been a pretty good long run. Not spectacular, but pretty darn good.

Gayle's Trails

~

Yasso this workout is better than that last one. It's cold and windy, and a couple of the 800s went above the magic four-minute barrier, but the rest were below. Improvement is good. Now, when does it get easy? 'Cause this one was a sonofab!tch!

~

They are building a blacktop bike path along Back Beach Road. Although it will eventually extend much closer, today I have to run three miles to get to the closest completed section. It's Sunday, so they're not working on it. The mile or so that I run on it is smooth, and I have it all to myself. So the good news is that the path is nice for running, but the bad news is that it still runs along a very busy four-lane divided highway that's never more than 25 feet away. Knowing all this, I suppose that if I don't like it, it's my own asphalt.

~

Time for another long run, probably my last before BBM. There is rain in the forecast, but how bad can that be? The first raindrops appear during my first few steps. That's okay. I can handle it. Then the wind kicks in. It's not too cold, and being dressed appropriately, I can handle it. Then the temperature drops about 15 degrees within a half-hour. I can handle that too. Then the wind, the rain, and the cold all intensify further, and all at once. I can't handle it!

My planned 18-miler turns into a quite miserable 9-miler. After some pretty good running over the past couple of weeks, I finally landed a stinker.

~

I encounter my first sea cucumber of the year. I nudge it with my shoe to see if it's alive. Frozen solid. If it could talk, I think it would say that at the moment, it is not a happy sea cucumber. Why am I running on the beach? I usually don't (in fact, this is my first such run this year), because a) the sand is soft, and b) it's slanted. But since it's 25F with a windchill in the teens, I figure it won't be an A run anyway.

Not another soul on the beach for my first three (of the four) miles; I have it all to myself. It's beautiful.

~

After this week's weather and other challenges, today is the day. It's really and truly my final long run before BBM. This time, I'm back at PCB Conservation Park for my usual: two 9.5-mile loops. I'm a little nervous and apprehensive. But guess what? It goes well. The first loop is slow and easy, and the second is excellent, with 3 of the final 4 miles under 9 minutes. I'll call it an A.

~

"Running: We don't do it because it's easy; we do it because we thought it would be easy." I smile about this fav meme of mine as I arrive at the Arnold H.S. track for the first time this year. It's to be my third Yasso workout though, and I'm anticipating that it'll also be my best. Yeah, it's 33F and the wind is extreme, but really - how hard could this run be?

Pretty darn hard. The first 800 almost kills me, and the four-minute flat time is mildly disappointing. I'd hoped to do all ten under four today. Maybe the rest will be better, and maybe it will get easier. Nope. At least, not yet. Numbers two and three are also four-flat, and also not at all easy. But finally, the sun begins to rise, and so (slightly) does the temperature as well as my speed. Numbers four through ten are under four, and I finally feel a little better still.

Overall, it's a second per 800 faster than my last Yasso. But no easier. Someday.

~

It's early Sunday morning, and I'm exploring. When there's no traffic, it opens the opportunities up a bit. Today I cross over usually-busy Back Beach Road to run on some of the roads that I almost never get to. I run along Lake Powell where possible. Exploring is a good thing.

~

I'm putting in a couple of beach miles. Although I usually don't, this seems like a good way to taper. BBM, you see, is tomorrow. The weather should be good, so I will have to dig deep to find adequate excuses.

~

I run the BBM. Click here to see the race report.

~

Gonna be a down week. At least that's my Monday thought. On Tuesday, I'm still sore, but I manage a slow ten miles. Will I be able to (fairly) quickly get back to where I was?

~

Nope. Those somewhat high hopes of a strong week fall away with today's painfully slow one and a half beach miles. Okay, maybe I still need the rest. But January is done, and I ran each and every day of it. Today's miles were the fewest of any. Now, what will February bring?

~

This Gulf is pretty darn cold. I think the water is a not-too-bad 60F these days, but the air is 45F right now. It's only the second time this year that I've gone in to cool off the 'ole legs after a run. I ought to do more of this... When it warms up a bit.

~

There's a pinecone standing up on the trail in front of me. It looks like T'd-up a football, I think. Time to try a field goal! I run up to it and kick away. I knew going in that I would have to go low to get underneath it enough to launch it up toward my imaginary uprights. As much as I try to do this, I don't. My foot hits the top and the pinecone/football just dribbles down and along the path for a foot or two. Meanwhile, I have nearly pulled a muscle from the unusual leg motion. I luckily (barely) avoid winding up on my back ala Charlie Brown.

It's a good metaphor for today's run: a complete and total failure that had started with high hopes. Personal ambition went from this being a B run to an F. And that was mostly about the time when the fateful kick from hell occurred.

So it was the long run that wasn't. That's okay; it's only five days from BBM. Maybe I'll be recovered in another 24 hours or so.

~

For my second long-run attempt since BBM, I decide to run from Beachside Resort instead of driving to Conservation Park or anywhere else. This time, I've had a few additional days to recover. But how to get to 18 miles? Well, I can do three 6's, a 10 and a 6 and a 2, 9 out-and-back, or just run. If all this reminds you of the First Citywide Change Bank, it should. Here are the links to the two SNL skits - 1 and 2.  Regardless of what I decide, it's generally better to have a plan since failure to plan is a plan to fail. I land on the three 6's idea.

As usual, I change my mind within the first quarter-mile. Hey, I think, why not run over to Conservation Park, then hit Gayle's Trails at that point? By my rough on-the-run estimate I may be able to get as far as Frank Brown Park and back for the day. Guess what? It works out.

I arrive at Conservation Part at a bit before mile 6. At this point, I could hit the dirt trails there, but after some water, I decide to do Gayle's Trails as originally conceived. Another three-ish and I'm at Frank Brown Park, getting more water and a bathroom break. Now, all I have to do is get back home.

The sun is rising and I'm picking up the pace, but the fatigue is also setting in. Nevertheless, mile 14 (back down to Back Beach Parkway) is my fastest, so far. I somehow manage to hold this better pace for the final four miles. An average run somehow became a pretty good ones.

~

Although most of my running is on the roads and the trails at Conservation Park, I still do run a couple of miles on the beach now and then. Today, I took my camera along for my beach run.

The Shadow Knows

~

What got into Dan today? Let me tell you: 2 mugs of coffee, about two dozen grapes, one breakfast bar, two gels, and two 100-mg caffeine pills. The result? One pretty-good 9.5-mile loop around Conservation Park followed by one pretty=great 9.5-mile loop. That second one, at a 9:03 pace, was my fastest-ever run there.

~

I fartleked the other day. Been trying to quit, but sometimes I just can't help myself. There's a separate post about it, so click here for all the details. Today, a Yasso was on the agenda. That means speed-work and not speed-play (aka fartlek). Other than said fartlek and some tempo-paced runs, I've done nothing of substance since BBM. But (and it's a Big Butt) I've otherwise been running fairly well. Anyway, we're more than half-way through February, and yet here I am, being a bum. Well, time to get off that bum. And do something of substantial substance.

For at least the fourth time, I skip the Seaside School Half Marathon because although it's nearby, it's also a logistical hassle and quite expensive. In its place, this Yasso run will be quite a serious effort. I even don my fast shoes.

The Back Beach 10-mile course. Ten half-mile repeats. Cool and breezy. It all seems to work out. I manage to keep them all under four minutes for a 3:49 average. I'll take it.

~

The crushed limestone on this part of the PCB Conservation Park Orange trail is not crushed so well. In other words, the stones are a little bigger here. Shouldn't be a problem for someone who picks up his feet when he runs. Unfortunately, that's not me. As I'm running along, I somehow kick one stone up an inch or two, and it lands back on top of my left-foot long (Morton's) toe. "EEEOW," I yell. How could such a stupid thing hurt so much and so suddenly? And how could such a stupid thing even happen to me?

Such questions are unanswerable. 

And that's not even the only crazy thing that happens during this run. I'm half-way through my first 9.5-mile loop (and the peace and quiet is wonderful) when a startlingly loud noise comes from the vicinity of my butt.  No, it's not what you think. It's an Amber Alert that couldn't have come at a more inopportune time. 

Despite all this insanity, I have myself a pretty good run. I complete the first circuit in 1:37:56 for a 10:16 pace, and the second one in 1:23:31 for a 8:48 pace and an FKT (Fastest Known Time) here. That's even better (way better) than the last time.

~

This is an experiment. Since we're leaving in two days, I'm doing my last run at Conservation Park. It's warm and sunny but breezy. I wonder what will happen if I don't take in any extra caffeine (other than my usual amount of coffee) or energy gel. Will I still be able to run as well as I have been here? Last week's FKT is probably out of reach, but perhaps I can still run fairly well.

Then a funny thing happens. I do run well. The mile splits for my second loop get faster and faster, and it almost looks like I can come close to that FKT. Alas. I slow up just a bit in the final two miles (the wind got to me, not to mention the fatigue) and I wind up with a 1:25+ for a 8:58 pace. I suppose you could call this a SFKT (Second-Fastest Known Time). I'm pretty pleased with it.

~

I finish my time here the way it started: by running the Beachside Six course. It's at tempo pace, and I'm pretty happy with it. 

I ran every single day in January and February. It's been mostly pretty darn good.

I fartlek in your general direction

"I don't want to talk to you no more, you empty-headed animal-food-trough wiper. I fart in your general direction." ~ French Soldier in Monty Python and the Holy Grail

"The only thing that bothers me is if I'm in a restaurant and I'm eating and someone says, "Hey, mind if I smoke?" I always say, 'No. Mind if I fart?'" ~ Steve Martin

We here at Dan Horvath's Running Blog have high ethical and moral standards. All types of Toilet humor, potty, and scatological humor is strictly off the table. (Maybe on the seat, but most assuredly NOT on the table.) So don't look for any fart humor here, (other than the initial two quotes).

It's about time for some fartlek, I think. I've been running slow and easy a little too much lately. Thus, a little fartlek is just what the doctor ordered. 

Fartlek, aka Speedplay, is a distance runner's training approach developed in the late 1930s by Swedish Olympian Gösta Holmér. In its widely adapted contemporary forms, fartlek training is alternating periods of faster and slower running, sometimes over natural terrain. It differs from traditional interval training by being less structured. To put it another way, traditional intervals can be thought of as speed work, whilst unstructured off-and-on speed running can be considered speed play, or fartlek.

After a mile of warmup, I let loose with the fartlek. Guess what? It all comes out pretty well. I run slow and slower, slow and slower, mixing it up. Others on the roads and sidewalks do not seem too offended. The entire ten-mile run winds up being just fine. 

It's all very satisfying.

Dan's Darn Data

My Garmin Forerunner 45

Data is my life. Maybe not quite so much as when I was a Project Planning Analyst who spent his working life measuring and analyzing project and software data. But data and its measurement is still in my bones. I’m now on my fourth (I think) Garmin Forerunner device, and for a runner who loves data, it’s the cat’s meow. I don’t have to guess anymore, and I have access to more data than even I know what to do with.

Feedback is important and helpful to activities that are being measured, as running is. For most of my running, especially that being done with friends and/or some of the daily, not-so-critical runs, I’m not so concerned with an individual training performance. But I am indeed keen on measuring some training runs and especially races. These are the instances where feedback is critical. Generally, the more instant, the better. But feedback over longer times and distances can help as well.

There are, of course, many individual differences in this regard. Some of my running friends, including some very good runners, care much less about measurement than I do. But then, most people on the planet care much less about measurement than I do. I’m weird; I know.

In this post, I am going to discuss the Garmin Data Fields that I use, and how I use them. I hope this information will be helpful. These are available on my device, the Forerunner 45. It’s possible that other models may have other data fields, perhaps even some very useful ones. But I can’t imagine any that might be better than these for providing instant and subsequent feedback for runners. Please leave a comment if you know of any.

The Garmin Forerunner 45 allows the user to define and configure data screens using the various fields. I prefer to display three fields per screen. I’ll show the screens and fields that I use and how I use them.

Screen 1 – Distance, Timer, Pace

This screen comes up first once my device acquires the satellites. For many daily runs, it’s all I bother to use. It provides the most basic data that I want to be made aware of: how far have I run, how long have I been running, and what pace am I going. Here are the Garmin field definitions.

Distance

The distance traveled for the current track or activity.

Timer

The stopwatch time for the current activity.

Pace

The current pace.

Screen 2 – Lap Distance, Lap Timer, Lap Pace

This screen comes up second for me. I use Garmin Laps for both laps and what they call Intervals. My Lap distance is set at one mile, so anytime I run more than a mile, I get more than one Lap. Some runners fine-tune their lap distance for various runs or races. For example, some may want to set the Lap distance to 1 kilometer for a 5K race. Since I don’t use Intervals, when I do run an interval workout, I simply press the Lap button when I want to record the beginning or end of an interval. This way I get to include the recoveries as well as the faster running. Whether or not you use Garmin Intervals, you would probably agree that the Lap feature is best for races of any distance. I keep this screen for most of the time for most races, tempo runs, and as mentioned, interval workouts. During a race, I can tell at a glance how far I’ve run for the current mile (my Lap distance), the elapsed time for this mile, and most useful of all, the anticipated split, aka the Lap Pace. I can’t overemphasize the importance of Lap Pace to my running. Whereas the Pace field tells me my pace at any instant, it can vary widely and does not provide a good overall picture of how I’m doing. By showing the anticipated split, Lap Pace really lets me know how I’m doing. At the start of each mile, it can vary by quite a bit, but then, as the mile progresses, it becomes more and more accurate and more and more steady. It allows me to constantly monitor how I’m doing. If you learn nothing else from this post, let this be it: USE LAP PACE for your racing!

Lap Distance

The distance traveled for the current lap.

Lap Time

The stopwatch time for the current lap.

Lap Pace

The average pace for the current lap.

Screen 3 – Distance, Heart Rate, Average Pace

I use this screen less often, but it’s handy when I do want to know one of these metrics. I show distance redundantly here for perspective on the other two fields. I do relatively little monitoring of my heart rate during runs. It can be interesting to look at later, and it’s interesting to compare it with perceived effort and to observe it by lap or over the entire run. But if I do want to know my heart rate in real-time, it’s here. Of course, I’m aware that some runners may a great deal of attention to their HR and HR Zone for training runs. I don’t. I probably should. The Average Pace field is interesting. It’s the average pace over the entire run up to this point. So it’s a little bit like the Lap Pace field but over the entire distance instead of for the current mile.

Distance

The distance traveled for the current track or activity.

Heart Rate

Your heart rate in beats per minute (bpm). Your device must have wrist-based heart rate or be connected to a compatible heart rate monitor.

Average Pace

The average pace for the current activity.

Screen 4 – Clock

Clock is not one of the official Garmin data fields, so I don’t know how I managed to configure this screen. But sometimes it’s handy to know the current time without messing up the data for a run currently in progress.

As noted, I use Screen 1 the most, and sometimes I don’t even look at the others. Also as noted, I use Screen 2 the most for intense training and for racing. When I do want to change, however, it’s quite easy to toggle between them.

Big Beach Marathon Race Report

The event is the Big Beach Marathon in Gulf Shores, Alabama. Gulf Shores is a very beachy place, and they do a great job with their marathon. Most importantly, they arranged for good running weather today.

Me, Andy, and Michelle at the start

I meet up with Michelle and Andy Wolff. They had done yesterday's 7K run, which took place in rainstorm of biblical proportions. Today is infinitely better. I talk with Andy a bit during the first mile, and then I slowly reel in the 4-Hour Pace Group, catching them by around mile 2. That was harder than it should have been.

The group is led by a guy who appears to be out for an easy-peasy jog. He keeps a pretty good pace, and I tuck in with the group for several miles. Now, running these nine-minute miles is starting to feel easy. Too Easy. Control yourself, Dan.

I don't. I get out ahead of them for some middle miles, but then they get ahead of me a few times as well. This hide and seek stuff is probably not good for me. I should just stay on an even keel and not get ahead of them at all. I do. This works just fine. Until it doesn't.

The course has been taking us all around and through Gulf State Park. It's entirely on the nice, quiet paved trails therein. Except when it isn't. It isn't when it's on elevated boardwalks. There hasn't been a whole lot of those boardwalks, until about mile 17. From then on, there are tons of them. It seems like two or more miles of boards through the park campground around miles 17-19. After we finally get back to terra firma, I move out ahead of the pace group for what I hope is the last time.

Whereas their nine-minute miles had still felt easy, my slightly faster miles are now feeling just right. Until they don't. I slow back down a bit as we hit even more boardwalks in the last few miles. The icing on the cake is the hill up to the pedestrian bridge over the highway. That slows me down a lot.

Until it doesn't. I try to pick it up on the downhill side, but then I get tripped up (but manage to not do a faceplant) on one of the last ten or so boards of the day. I suppose I should be happy that that's the only time that happened, considering my running style and the sheer number of boards.

Now there's only about a mile and a quarter to go. The weather has been absolutely wonderful. Until now, when it isn't. The wind, which hasn't been bad, stands me up and slows me down. I struggle through a slow final mile, but I manage to finish in a vertical position.

My time is 3:57, good for a 9:03 pace. That's good for first in my ancient age group. Nice race on a good day. Had I been able to run those final two miles as fast as the others, it would have been an even more-than-good day.

My loot - the lunch container and the plaque are from the AG win

A couple later additions, care of the race.

At the finish

My Major Award(s)

The Crucial Role of Rest in Intense Marathon Training

I awoke this morning thinking about rest. I've had some relatively intense running experiences lately, and that's good. But rest is just as important. Here is some further information about the importance of rest.

Embarking on a marathon training journey is an endeavor that demands dedication, discipline, and perseverance. While the focus is often on rigorous workouts, long runs, and meticulous nutrition, one aspect that is frequently underestimated is the importance of rest. In the pursuit of peak performance, runners must recognize that rest is not a luxury but a crucial component of successful marathon training.

Understanding the Physical Stress of Marathon Training

Marathon training subjects the body to significant physical stress. Long runs, interval training, and speed workouts place strain on muscles, joints, and connective tissues. Continuous exertion without adequate recovery can lead to overtraining, increasing the risk of injuries, fatigue, and burnout. Recognizing the signs of overtraining, such as persistent fatigue, decreased performance, and increased susceptibility to illness, is pivotal for athletes aiming to achieve their marathon goals.

Muscle Repair and Adaptation

Rest plays a pivotal role in the recovery and adaptation process. During intense training, muscle fibers undergo micro-tears, which is a natural part of the strength-building process. Rest days allow these muscles to repair and grow stronger, reducing the risk of overuse injuries. Moreover, rest is crucial for the body to replenish glycogen stores, repair damaged tissues, and regulate hormonal balance, all of which are essential for optimal performance.

Preventing Mental Fatigue

The toll of marathon training extends beyond the physical realm to the mental domain. Constantly pushing the body without adequate rest can lead to mental fatigue, diminishing focus, motivation, and overall well-being. Incorporating rest days or lighter training sessions provides athletes with the mental respite needed to sustain enthusiasm and commitment throughout the demanding training period.

Mitigating the Risk of Injuries

Overtraining increases the likelihood of injuries, such as stress fractures, tendonitis, and muscle strains. Rest days or periods of reduced intensity give the body an opportunity to heal and prevent the accumulation of stress on vulnerable areas. Cross-training activities, such as swimming or cycling, on rest days can provide a low-impact alternative to maintain cardiovascular fitness while minimizing the risk of overuse injuries.

Optimizing Performance on Race Day

The ultimate goal of marathon training is to peak on race day. Adequate rest in the weeks leading up to the event is essential for ensuring that the body is fully recovered and primed for optimal performance. Tapering, a strategic reduction in training volume and intensity in the final weeks, allows the body to recover fully, maximizing energy reserves and fine-tuning neuromuscular coordination.

Conclusion

In the pursuit of marathon glory, athletes must recognize that rest is not a hindrance but an integral part of the training process. Balancing intense workouts with adequate rest is key to preventing overtraining, minimizing the risk of injuries, and optimizing overall performance. By prioritizing recovery and incorporating rest days into their training regimen, marathon runners can ensure that they arrive at the starting line prepared, resilient, and ready to conquer the challenge that lies ahead.

P.S. 

this sounds at all like it was written by ChatGPT, well, that's just a coincidence. Actually, it was, but I did formulate the question and I did add my two cents here and there. Hope you liked having AI tell you how to run.