The Return of the MWMLR!

[Note: For those of you who don't care about training principles and just want to hear about why my run was awesome, skip the first three paragraphs]

If any of you read the title to today's post and are scratching your head, it may be because you're not familiar with marathon training guru Pete Pfitzinger. He literally wrote the book on marathon training, okay, he wrote a book on marathon training, Advanced Marathoning.

While I'm not using his plan this training cycle, I have taken elements of it and incorporated them into the plan my team is using. One big part of Pfitz' weekly schedule is a mid-week medium long run (I'm just abbreviating it as MWMLR to save some keystrokes). I found this to be a particularly beneficial component.

Marathon runners often obsess over the importance the weekend long run. There's evidence that a single weekly long run might not be enough to bring your aerobic capacity to a new level, but in my opinion, the true benefit of the mid-week long run is psychological. If you run 12 to 15 miles in the middle of the week, that weekend long run doesn't seem so intimidating, and if that weekend 22 miler doesn't seem so bad, then it follows that maybe even 26.2 miles sounds a little more doable.

Photo from Flickr use: Norikuroda

Anyway, that was plenty of introduction to bring me to the part where I say that I finally got in a true MWMLR this week after a long time off. While I've been doing mid-week runs of 9 to 10 miles, there's today was the first time in at least 6 weeks.

I did my favorite standby route: over the 59th Street Bridge into Queens, along Vernon Blvd, over the Pulaski Bridge into Brooklyn, along the Greenpoint and Williamsburg water fronts, around the Navy Yard, and over the Brooklyn Bridge to City Hall Park.

Today's iteration was particularly awesome because it was extremely foggy this morning. Running through Central Park to get to the Queensboro, I couldn't see or even really hear any cars. It truly did not feel like I was running in the middle of the city. Then, going running into Queens, I could see the lights of some of the taller buildings cutting through the fog, but since it was still dark, I couldn't make out the buildings themselves. It was as though the lights were simply suspended in the clouds.

By the time I arrived in Downtown Brooklyn it was light out, but the fog was just as thick. Running under the Manhattan Bridge (so I guess that means I was in DUMBO) I couldn't see the top of its towers. The Brooklyn Bridge looked ethereal, quite a feat for such an imposing masonry structure. I didn't get to see the sunrise, which is usually my favorite part of an early morning run, but I experienced the city in a new light--a wonderful start to the day.

Running Rewards

There are a lot of ways running is rewarding: it's great for your health (running can boost your immune system, increase lung capacity, strengthen your heart, and lower your risk of stroke or blood clots); it's an excellent stress reliever; and studies show that running can improve your mood. Now, these are all great things, but sometimes, after a run you want a tangible reward.

My weekend reward.

Two times a week, on my long run day and my midweek medium long day, I reward myself post-run with food. It's nothing big--during the week it's a homemade muffin from the cafeteria at work (and even then, I go for the healthiest option, low-fat bran with flax seeds) and on weekends it's either an everything bagel and low-fat scallion cream cheese or some other kind of baked good depending on where my run has taken me. Do I need these rewards to run? No, but they definitely help make the miles a little easier.

At this point, to some extent, I can say that running is usually it's own reward, but for new runners that may not be the case. If allowing yourself some kind of treat motivates you to get out the door, then I say go for it. The trick is to make sure that whatever your reward is doesn't outweigh the benefits of the run. If your reward is food, keep it sensible. If you're more motivated by things like new clothes or a night of debauchery (I've been known to enjoy the occasional 4:30am bender myself), try tying them to a mileage goal or something similarly long term instead of individual workouts.

Alright, it's time for me to go eat my reward.

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 (Since this is a running blog, I'm going to try posting my actual runs on here from now on)
Today's Run:15.2 miles at 7:40 pace.

The Morning Runner's Schedule

Once upon a time I was night owl. Okay, not really, but I used to stay up past 10pm on weeknights. I've been more of a morning person than a night owl for as long as I can remember--you try working in bakery in high school and see what that does to your sleep schedule--but I would still stay awake for prime time television.

During undergrad, my schedule began to shift slowly towards the morning hours. I've always preferred running at the start of my day, but somehow I've let me day start earlier and earlier. It used to be a morning run meant waking up at 7:30am, maybe 7:00 if I wanted a longer run. Bedtime was a respectable 10pm or 10:30 in those youthful days.

Now? I might as well be called grandpa with the hours I keep. My usual bedtime is now closer to 8pm no matter what time I'm getting up (4:45 for a medium long run, 5:45 for a shorter run). Having a weeknight get-together at 8:30? Don't expect me to show up. Dinner at 7:30? Can we move it forward at least a half hour?

The thing is, I don't mind my old man bedtime. I seriously value my sleep and consider it an essential part of training, but I'm sure most non-runners (and probably plenty of after-work runners) thing I'm a few cards short of a full deck.

I'd like to say that once marathon training is over my sleep schedule will return to something that let's me watch 30 Rock when it's actually on TV, but summer's coming up: if you want to beat the heat, you have to run before the sun comes up!

Changed Perspective

Marathon training has a way of changing your perspective on a lot of things. Before my first 26.2 I used to think of any run over 7 or so miles as "long." Now, when I have a weekend "long run" of 15, it seems like nothing. Similarly, I used to think waking up at 6:45 for a run was early. Now that I have to be at work earlier and I have multiple midweek MLRs*, 5am seems like a reasonable hour for running.

Today's MLR was a 12 miler (yes, they're slowing creeping up in distance). I ran south along the Hudson all the way to 46th Street, where I turned around and ran back to 72nd where I cut across Riverside Park and continued to Central Park, returning home along East Drive.

Here's a great picture of Riverside Park in the wee morning hours courtesy of Wolf in NY. Riverside Park and the Hudson River Greenway tend to be pretty empty in the early hours--I could count the total number of other runners I saw on one hand--but that's what I like about it. It's a chance for me to think, to assess my running, and to just get into the zone.

By the time I got home from my run today, I felt great. I'm ready to attack the work day and I'm really looking forward to another successful week of training.

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*Medium Long Run--basically any run between 10 and 15 miles.

Running with the forecast, or why it pays to plan ahead.

Friday is supposed to be the warmest day of the week–it’s also supposed to be the wettest. I had an 11 miler schedule for tomorrow, but given the forecast, I opted to get it out of the way today.

In the winter, more so than any other time of the year, it’s important to look at the forecast several days out when planning your run. This is especially true when you’ve got long runs or speedwork on your schedule. An easy five miler in the rain? No big deal. A recovery run with temps in the teens? You’ll manage. An 18 miler with a 20 mph headwind and freezing rain? No thanks!

I tend to be pretty obsessive about the 5 day forecast. Sure, it can change, and sure I’ve toughed it out in all kinds of weather. We all know that come race day, you have no control of what Mother Nature does, but I’m a firm believer that marathon training is demanding enough to prepare you, even if you change your plans to fit the forecast.

As for today’s run? It went great! 11.1 miles total, down through Central Park and back home along the Hudson River Greenway.