Week 8 Day 6 (Twilight)

Contrary to what you may be thinking, JACKALS, I ran my 3 miles today and on Wednesday. I decided yesterday was going to be my rest day instead of Saturday. We were busy running errands and I bought this new book, "The Hunger Games", which completely captured my imagination...and of course, there was a NCIS marathon on TV so there's that...

I'll start off with a b*tchy note...I think I'm going to run alone from now on. Yes, yes, I know I always go back to having a running partner, but that's just IT--I want a partner, not a competitor. Maybe I'm a loser for not wanting to run my absolute best time and strain every muscle in my body (I can save that for the actual marathon), but I think the only thing that's going to keep me in this race is if I actually enjoy it and that will have to be at MY PACE. I like running alongside someone, catching their rhythm--there's something really soothing about it in a very primordial way--like following a heartbeat. I don't particularly enjoy straining to catch up to someone when there's nothing to gain from it. Furthermore, I'm training to run for the long haul and that requires energy in the tank. Per our current Bible--Runner's World:

START SLOW

On race day, first-timers often get caught up in the excitement of the crowd, go out too fast, and flame out long before the finish. Run the first half conservatively--you should feel as if you're running too slow. Focus on keeping your breathing relaxed.

Anyway, that's my two cents on running "partners".

Fox, I read about your injuries and thought this article in the recent Runner's World was important for both of us so I'm reposting it here in its entirety:

WHAT'S YOUR GOAL? RUN/WALK A PR

IAN KITLEY 29 Cambridge, U.K.

Occupation: Software Developer

Years Running: 3

Goal Race: BMW Berlin Marathon, September

Marathon PR: 2:53:27

Ian Kitley ran his first marathon in an impressive 2:56:37. But when he used a run/walk strategy for his second, he finished in 2:53:27. For that race, he ran 19-to 20-minute stretches at 6:24 pace and walked through every water station (except the last one) for at least 40 seconds. "Whenever I got tired, I reminded myself I just needed to make it to the next station and I could give my muscles a break." His goal now is to use the technique to break 2:50 in Berlin in September. Though it's clearly working for him, Kitley's strategy needs fine-tuning if he's to hit his target. "I've been training through trial and error," he says.

Why Walking Works

A quick break to faster times, speedy recovery, and fewer injuries

It may sound counterintuitive, but walking more can make you a better runner, says Jeff Galloway, Runner's World columnist and developer of the Galloway Run-Walk-Run method. Our bodies aren't designed to run continuously for 26.2 miles, he says, but with walk breaks, there's no limit to how far you can run. Here's how walking does a runner good.

YOU'LL FINISH FASTER

Running continuously fatigues your muscles, causing most people to slow down in the final three to six miles of a marathon. Taking regular walk breaks shifts the workload between walking and running muscles, which extends their capacity. To break 2:50, Galloway recommends Kitley run for shorter periods of time at a faster pace, followed by shorter walk breaks. Assuming Kitley walks for 30 seconds at 16-minutes-permile, he could run for seven minutes at a 6:13 pace, six minutes at a 6:10 pace, or five minutes at 6:07 to hit his goal. By experimenting in his short runs, he can determine which ratio works best for him.

YOU'LL HAVE FEWER INJURIES

Most runners have a "weak link"--a tendon, joint, or muscle that is prone to injury. Continuous heavy use fatigues these areas. Taxed muscles and joints keep your legs from moving in their proper range of motion, which increases your injury risk. Taking walk breaks early erases accumulated fatigue, keeps muscles strong, and reduces stress around joints.

It also keeps smaller muscle groups in reserve so they're able to stabilize your stride when you're tired. "Ian could try walking a few seconds longer during each break in the first third of the race to maintain strength," says Galloway.

YOU'LL RECOVER QUICKER

With each walk break, you're spreading the workload among different muscles and reducing accumulated fatigue. This helps keep your legs strong and below the threshold for irritation so there's less postrun damage to repair.

Walk This Way

How fast should I walk?

Quickly, using a short, relaxed stride.

When do I start taking breaks?

Start them from the beginning.

Where should I walk?

Move to the side of the road, then walk.

Can I ever take fewer breaks?

If you're feeling good, reduce the frequency or duration of breaks in the last third of the race.