week of 26 October

MPW 61 -- did 60.8 + 90' elliptcal

Monday, Oct 26

rest

Flew to St Louis for 5 days of meetings. Ugh.

Tuesday, Oct 27

8-10 mile total moderate run including 10 strides

10.0 @ 8:41 on hotel treadmill.

Wednesday, Oct 28

10-12 mile total moderate run including 10 min @ LT effort. Full recovery then jello maker hills: 8 x 70 sec hills @ mile effort w/easy jog down rests

10.8 @ 8:52. 5 minutes into the LT, the circuit breaker tripped and 3 treadmills lost power (I didn't think it liked mine on 9 mph!). I got another one after ~5 minutes when somebody was finished, but did the next 5 minutes at 5 deg and a lower speed to avoid disabling the other 3 treadmills. Did the hills as 70' at 8.0 deg with equal rest.

PM: 30 min XT moderate

30' + gen strength circuit. I was able to do a pullup! I've been doing 4 x 150 lb on the lat pull and have worked my way up to a single pullup.

Thursday, Oct 29

5-6 mile easy run

6 @ 9:13 on treadmill.

Friday, Oct 30

10 mile easy run w/5-10x run up bleachers

10 @ 9:19 on treadmill. Did 5 "bleachers" of sort. ~15-20 secs on 10.0 deg incline

PM: 30 min XT moderate

Stopped at work gym on way home from airport (aren't I dedicated?). Did the GS circuit again w/ 26' on elliptical and 4' on stationary (elliptical occupied).

Saturday, Oct 31

7-9 mile easy run

8.6 @ 9:01 on my lake route. This was on the harder side of easy maybe (slow pace, but pretty tough route).

Sunday, Nov 1

15-16 miles total moderate including 2 x 15 min @ LT effort w/3 min jog rests. 5 min jog rest then 5-8 x 45 sec hills @ 3k effort w/1 min jog rests

My hip/butt/groin thing bothered me. Ran on muddy trails in a steady rain, so the pace was slow but the effort was reasonably LTish. My "hip" really grabbed me on the 1st of the hills and I decide to forego the rest. I'm thinking of seeing an orthopedist. This thing hasn't gotten better and looking at my log I've had this since the end of June -- 4 months!

PM: 30 min XT moderate

Drove to work gym on a Sunday (again, aren't I dedicated?) and did 30' on elliptical (no GS since did twice already)

week of 19 October

MPW 58 -- did 57.7 + 60' elliptical

Monday, Oct 19

rest

Tuesday, Oct 20

6 mile easy run

6.0 @ 9:36. Caught my kids' cold. Didn't sleep much. I think the immunity hit from the 10k did me in.

Wednesday, Oct 21

8-10 mile easy run w/5-10x run up bleacher strairs

9.3 @ 9:22. Hardly slept at all. Amazing I got through this. No stairs really around work. Bounded up a couple of steep hills, but I was just lucky to make it through this.

PM: 30 min XT moderate

Being sick, I deferred this.

Thursday, Oct 22

8-10 mile easy run w/5 strides and 2 x 7 min @ HM effort w/1 min jog rests then 10 x 30 sec’s @ 3k effort w/30 sec jog rests then 2 x 7 min @ HM effort w/1 min jog rests

10.2 @ 7:59. Finally slept well. Felt much better.

2.0 to the track. 5 strides on the turf (50 yds each). I did these as 2x1600 w/200m rest since that was very close to the prescription. I did the 10x30 just by time. 1600s were 6:46/169bpm max, 6:39/171 max, 6:41/175, 6:41/176. This is consistent with HM heart rate (or even lower) and these felt pretty easy. Not sure why it's not consistent with my 10ks except maybe I'm hill-challenged (might come with my extra baggage around my waist).

PM, I did the deferred XT from yesterday. I mixed in the general strength circuit with ellptical. 10' elliptical, weights, 5' elliptical, weights, ...., 5' elliptical for 30' elliptical and 55' total time. Quite a workout.

Friday, Oct 23

6 mile easy run

6 @ 9:28

Saturday, Oct 24

8-10 mile moderate run including 5-8 strides

10.0 @ 8:35 over a hilly course. This was a pretty stout moderate run with avg HR splits of 139, 141, 151, 150, 153, 154, 156, 150, and 152

Sunday, Oct 25

14-16 mile total moderate run including 5 strides. Full recovery then 1,2,3,4,5,4,3,2,1 min hills @ 10k effort w/1-3 min jog rests.

Did as above except my hill is only 3 minutes long, so I tried to match the total with 1, 2, 6x3, 2, 1. Rest were roughly equal as I jogged to the bottom.

PM: 30 min XT moderate

Did 30' elliptical. I did at the rec center while my son was at swim team. I thought of squeezing in the GS circuit, but 1) not enough time 2) rec center is populated enough that jumping on and off machines isn't easy and 3) it was probably too much for today with 16 in the morning.

I was much about about doing the foam roller this week. My left quad is as hard as a rock compared to my right one for some reason. I think that might have something to do with my recurrent knee trouble.

Home Run 10k elevation profile

Since GPS elevation stinks I used gmap-pedometer to get an elevation profile. Elevation is in meters (because the scale comes out goofy otherwise). This isn't perfect, but it's pretty close to right if you smooth out the noise. The stretch before the turnaround is the toughest, climbing 27 meters in about 800 meters (3.4% grade). That's sounds about right.

week of 12 October

Here's the week. Disappointing race. Perfect weather for me, but I ran a 41:47.

training - week of 2009.10.12

MPW 42 -- did 43.1

Monday, Oct 12

rest

Tuesday, Oct 13

6-7 mile easy to moderate run including 10 strides @ 5k effort

7.2 @ 8:39

Wednesday, Oct 14

8-10 mile total moderate run including 10 x 1 min @ 5k effort w/1 min jog rests

10.0 @ 8:05.

Thursday, Oct 15

4 mile easy run

4 @ 8:50

Friday, Oct 16

4-5 mile easy run including 8 x 20 sec's @5k effort w/1 min jog rests

5.2 @ 8:42. Did GS circuit also.

Saturday, Oct 17

2-3 mile easy run including 8 x 20 sec's @5k effort w/1 min jog rests

3 @ 8:59

Sunday, Oct 18

AM: 10 miles total including 2 min @ LT effort, SNW and Home Run 10k or Rediscovery 10k.

2.5 warmup. 10k in 41:47. 1.9 cooldown.

The course is on some main roads and the footing is good. There are also very few turns -- pretty much just an out and back. The course has some significant climbs. If you believe my garmin, we gained 150ft from 1.75 miles to the 3.1 turnaround.

I felt like I gave it a good effort. 6:23/174 avg bpm, 6:29/184, 6:47/185 (big uphill), 6:29/185 (back down), 6:29/185, 6:39/185, 2:28/186 (0.36). Splits were Garmin. Garmin was 6:34 pace overall. Actual was 6:43, so add 9 secs to each. I'd expect the heart rates to be a little higher, but I ran an even effort and really felt like I had nothing left.

PM 3 mile easy run

3.0 @ 9:51.

my weight -- trending in the wrong direction

I think it is no coincidence that my weight is up as my mileage is down.

week of 6 October

MPW 59 -- 54 miles. Went to my 20th HS reunion this week. I hit the low end of the scheduled mileage on a couple of easy days because of time contraints.

Monday, Oct 5

rest

I had a work conflict on Tues AM, so I did 6.1 @ 9:06 on Mon PM. No bleacher, but used a steep hill.

Tuesday, Oct 6

6-8 mile moderate run on rolling hills including 5 x bound up bleacher stairs, jog down easy

Rest

Wednesday, Oct 7

10-12 mile total moderate run including 8 strides and 7-8x 3 min hills @ 10k effort (not harder)w/ 2 min jog rests. Finish run w/ 3 x 100m cutdowns

11.6 @ 8:40. Did 8x3' hills. Maybe easier than 10k effort? It's hard to tell. Hill was only 3 minutes, so I had to jog 3 minutes back down each time.

I did 30' XT in the PM because I didn't notice it wasn't on the schedule! A healthy effort.

Kept in the 150-155bpm range from 10' on. Did lat pulls because I knew I'm trying to work up to one chip up!

Thursday, Oct 8

5-6 mile easy run

6.1 @ 9:18. I did the GS routine in the PM (w/o the chin ups, of course).

Friday, Oct 9

8-10 mile moderate run on rolling hills including 5-8 x bound up bleacher stairs, jog down easy and run 1 min @ 3k effort

9.9 @ 8:35. Nice moderate run. Bleacher bounds were up a steep grass hill. 8:35 pace includes bounds. Pace was 8:18 for the middle 6 miles.

Saturday, Oct 10

7-9 mile easy run

7.1 @ 8:46. Wanted to do 9, but cut short due to time.

Sunday, Oct 11

13-14 mile moderate run including 5 mile progression run beginning at moderate hard effort for the first mile and increase your effort every mile so the last 1 mile is @ 10k effort. Finish w/5 strides

5-mile progression was on a one-mile gravel loop. The loop has a pretty steep climb (~40 feet on my garmin) in the first 0.25-mile before a nice downhill. Times were 7:56, 7:23, 7:07, 7:02, and 6:51. I felt like I couldn't go any faster on the last one, but my maxHR was only 182.

week of 28 Sept

General Strength 1

Foam Roller Exercises 1-2 x this week

Weights – 1 x this week

-- I need to figure out what to do with this. The weights are too much to do before XT on my big days, but I can't get myself to go to the gym an extra day just for weights.

Core 100 1-2 x week – 100 total reps of ab/back exercises

-- I did the lunge matrix and myrtle routine several times this week, but I didn't get the core 100 done.

22 weeks to Goal Marathon

MPW 56 -- 55.4

Monday, Sept 28

Rest

Tuesday, Sept 29

6 mile easy run

7.0 @ 8:43

Wednesday. Sept 30

8-10 mile moderate run including 10 strides

10.00 in 1:25:01. Like the symmetry. This hilly 10-mile loop in 75' should be my gold standard of moderate runs I think.

PM: 30 min XT moderate

30' elliptical. I tried not to take it as easy as usual and stayed in 135-140 bpm instead on ~130.

Thursday, Oct 1

4-6 mile moderate run on rolling hills including 5 x bound up bleacher stairs, jog down easy

6.3 @ 10:03. Guess I missed the moderate! Seriously I was a little sore and did this pretty easy. The 10:03 includes the time doing the bleacher bounds though. I did the bounds on some very steep steps that are perfect for this.

Friday, Oct 2

8-10 mile moderate run including 5 strides and 3 x 2 min @ 3k effort w/2 min jog rests

Same loop as Wed in 54 more seconds. My butt was sore and I felt like I pulled it some on the second 3k effort.

PM: 30 min XT moderate

30' elliptical. More wimpy than Wednesday. low 130s. Felt a little fried.

Saturday, Oct 3

6-8 mile easy run

Kinda sore and tired, so very easy 6.1 @ 9:29.

Sunday, Oct 4

14-16 mile total moderate run including 10 x (1 min @ 3k effort w/15 sec jog rest then ½ mile @ HM effort then without rest run 30 sec's @ 3k effort w/30-60 sec jog rests between all reps). Finish run w/8 strides.

15.95 @ 7:56. Started off very tired and a little sore, thinking this wasn't going to turn out well, but hey, it was 49 degrees when I went out the door!

5.4 to the track, then did exactly as above. I did the 3k by time and feel and then noted a marker and did 2 laps for each 1/2 mile @ HM. The first was slow but the rest were pretty quick and even. My HRs were pretty low too. I'm surprised this was as easy as it was. 800m segments were 3:36/159 MHR, 3:23/168, 3:23/170, 3:21/174, 3:19/173, 3:23/172, 3:21/176, 3:21/178, 3:20/180, 3:20/180, 3:20/180. Oops, I did 11! I did the strides on the way back, but it was the same as usual. I get stiff/tight when jogging after a hard effort and then tweak my knee on the first stride. I loosened up and half-assed the rest.

I cover 8.98 in 60:09 miles in the workout portion (including HM, 3k, and rest portions) according to the Garmin, which is 6:42 pace. Not bad. It's also 3 sec/mile faster than my Garmin read for 10k last Sunday. This was a track and the race had hills, but still.

PM: 30 min XT moderate

I thought of several excuse for skipping this, but the truth is "DNS due to chafing."

week of 21 Sept

MPW 32 -- 33.2

Monday, Sept 21

rest

Tuesday, Sept 22

7-8 mile moderate run including 10 min @ LT effort, 3 min recovery then 3x 400m @ 5k effort w/1min jog rests then 3x 1200m @ 10k goal pace, 2 min recovery between reps. Finish w/3 x 150m cutdowns

A little sticky and warmish, 67 and 90% humidity, so I wasn't expecting much, but it went well.

2.0 wup to track. 2400 in 9:57 (6:40 pace). 400m jog. 3x400 in 94 (6:18), 97(6:30 -- oops), 94 (6:18) w/ 200m jog. 3x1200 in 4:46 (6:24), 4:48 (6:26), 4:48 (6:26). I was already up to 7.9 miles (and this was supposed to be 7-8 miles?), so I did the 3x150 cutdowns on the way back as 3 x 30sec. Did 1.7 total back (walked the last 0.3) for 9.6 total.

Wednesday. Sept 23

5 mile easy run including 10 x 20 sec's @5k effort w/1 min jog rests

5.0 @ 8:49 as above

Thursday, Sept 24

4 mile easy run including 3 x 100m @ 10k goal pace w/1 min jog rests and 10 x 20 sec's @5k effort w/1 min jog rests

4 @ 9:06 as above

Friday, Sept 25

3 mile easy run including 3 x 100m @ 10k goal pace w/1 min jog rests and 7 x 20 sec's @5k effort w/1 min jog rests

3 @ 8:41 as above

Saturday, Sept 26

2 mile easy run including 5 x 100m @ 10k goal pace w/1 min jog rests and 4 x 20 sec's @5k effort w/1 min jog rests

2.15 @ 8:27. Very hard to squeeze that in 2 miles. Had 3 minute wup and 1 minute cdn and still over 2 miles.

Sunday, Sept 27

8-10 mile total run including 2 min @ LT effort, SNW and 10k race!

2.0 wup.

10k in 42:13. Ugh. Mile markers were screwed up as last year, so I went by Garmin.

6:28/179. Over the overpass and a little downhill (not as much as we went up). My heart rate is fine and I'm thinking "hell, I can do this." There aren't a lot of people in front of me.

6:34/184. This is a straight stretch of road with a constant gradual incline. I thought I was still in it. We turn offroad onto a bike path just before mile 3.

6:57/185. What the hell? The bike path gains a good bit of elevation via some rolling hills and is a bit twisty. When I see my split I think I just gave up.

6:43/184. I thought I picked it up, but I just must have settled in the effort. At the 5k split (I remember the marker on the map) I was ~20:50.

6:54/183. We rejoin the straight stretch of road and retrace our steps going down instead of up. I I've averaged higher hrs for half marathons, but I certainly didn't feel like I was jogging.

6:57/183, 1:36(6:17)/188. Just get home. I finished 17th out of like 600 (lots of walkers). A really slow race up front. I hang out long enough to find out they don't have 5 year age groups (I'd have been 2nd)

1.2 mile cdn.

I'm swearing off the Dash for Dad. Weather was much better than last year, but it was still 65 and 93% humidty (dew pt 63.0) at 8am. Any dew pt over 60 really hurts me. The course is also pretty tough for a 10k. I really wish I'd have switched to yesterday's race. It was about 10 degrees cooler (and drier) and the race is net downhill. The net downhill kept me from signing up as I couldn't in good conscious count it. You lose 100+ feet in the first 1.5 miles. Then you do an out and back on a rolling-but-not-terrible stretch.