4 miles

I did the maffetone route and jogged on the track with 0.5 mile at half-marathon pace for practice. Total was 4 miles.

The weather this morning was perfect (51 deg). I'm planning to jump in a half marathon tomorrow and skip the Army 10-miler. Now it's supposed to be a chance of thunderstorm from tonight through tomorrow morning and a little warmer (60). I'm wondering how the trail is going to be after a night of rain.

I practice my pace this morning on the tenth mile track to see if I could hit 7:45 min/mi. First two laps at 7:43.5 min/mi, second two laps at 7:48 min/mi, and last lap at 7:49 min/mi. Max heart rate during that was 164. I was at 171 bpm 0.5 miles into the annapolis 10-miler doing 7:56 pace. 25 degrees make a hell of a difference.

I also did a few laps at the end to figure out where maff was today. Looks like 56 secs/lap or 9:20 min/mi. That's what it in miles 3-4 last time, so looks good.

wc 7-2

8 miles

out, around lake a, and back. 1:23:58 @ 138 bpm.

wc 7-3.

8 miles

out, around lake a, and back. still a little sore. PF was also worse. Maybe it's wearing my non-new shoes. Anyway, 1:24:47 or 10:12 min/mi @ 136 bpm.

wc 7-2

8 miles

out, around lake a, and back

took it easy today despite great weather again. 10:19 min/mi and 135 bpm average. made it around w/o the headlamp but hard to see the ground! How long until daylights savings?

Wore new pair of shoes, hereby christened WC7-3.

wc 7-3

10 miles ran into work

Beautiful weather. Beat my previous best running into work (1:45:16 @137 bpm). Today was 1:42:41 @140. Weather was 60/57 then and a fantastic 52/39 today. Today was comparable weather and heart rate to 4/7 when I did 1:49:05/141 and weather was 51/43. Almost 6.5 minutes faster today.

wc 7-2
---

What do I do with my last long run? I'm doing the Army 10-miler a week from Sunday (3 weeks out), and I don't plan on doing more than 18 the week after (two weeks out), so that leaves this coming Sunday (4 weeks out) as my last 20+ run. I have run a number of 18-20 mile runs at a very slow pace -- usually 10:30-11 min/mi depending on the weather. I'm wondering whether it would be better to do another slow, but longer run like 23 miles (5 laps around my course) , do another 20 with 5 miles at MP at the end, just do another slow 20, or something else.

My training mpw/long run for the last number of weeks is below.

60/20 (week ending last Sunday)
62/20
64/20
55/18
52/race 10 miles
61/20
59/18
59/18
57/18
58/18
50/12 (8k race on Sat)

20 miles

miserable long run as predicted. 3:48:30, 11:16 min/mi! Ouch. Average heart rate only 141 bpm though (145 and 143 previous weeks but 12 minutes faster then!). Thought about doing 23 (5 laps), but aching legs and cramping right quad told me to cut it short. I think the weather was tough and running too fast last Th and Sat before finally caught up to me. 74/60 at 7am and 75/61 at 11am. plantar fasciitis hurt worse than ever before during a run.

wc 7-2
week:
60 miles,
wc 7-1: 390 + 17 = 407
wc 7-2: 220 + 43 = 263

6 miles

I was pretty sore from yesterday's cool weather sprint and decided to just do two nbhrd loops (5.86 miles). I thought I'd run at a lower heart rate to keep it slow but the weather took care of that for me. It was 71/66 at the start and 75/68 at the end. And took 1:01:38 (10:31 min/mi) and 138 bpm average. Weather looks the same for tomorrow. It's going to be a miserable long run.

wc 7-2

8 miles

Out, around lake a, and back

51 degrees outside! Shattered my MAF land speed record. I cheated slightly though. I stopped my watch crossing the street when I saw it was going to take minutes (normally it's 10-20 secs). I also pushed it a little more than usual in the first couple of miles because of cold weather enthusiasm. This is reflected in the higher average heart rate of 141 bpm. 1:18:44 (9:29 min/mi)

afternoon of June 1st, 89F, 55F dew pt, 13:17 min/mi, 138 bpm avg
morning of Sept 12th, 60F, 40F dew pt, 10:12 min/mi, 136 bpm avg
morning of Sept 22nd, 51F, 49F dew pt, 9:29 min/mi, 141 bpm avg

wc 7-1

9 miles on a treadmill

different treadmill in a different hotel. I've always been slow on that other hotel's TM. Not sure if it's miscalibrated (I think I have data on this with the foot pod?) or it's hot or the elevation. Anyway today was 9.12 miles in 1:30:01 at the same 139 bpm average. I was at 9:22 min/mi for a fair bit in the first 30 minutes. Slowed to under 10 min/mi after maybe 70 or 80 and after 85 slowed a lot to stay under (maybe 10:30 or 10:40). I think I get overheated on treadmills (no fan).

wc 7-2

8 miles on a treadmill

8.26 on a treadmill in 1:30:00, 0% incline, 139 bpm average

Miserable on the TM as usual. It was very warm. I've had a number of unpleasant memories on this hotel treadmill. Alt is about 2500 ft which shouldn't affect me but maybe it did. Could it be miscalibrated?

wc 7-2

8 miles

out, around lake A, and back

1:23:05. Missed it by that much! 1:23:00 would be 10 min/mi. watch says hr was 138 avg. Prob 139 when I download it.

wc7-1

20 miles

4 laps around Lake B + out to opposite side of dam and back for 20.3 miles.

Felt bad the first lap, but fine after that. Amazingly my time was a whopping 10 seconds slower than last week. I did have some *very* high heart rates at the end. From the damn back at the end was an average of 174! And it wasn't fast, ~10 min/mi. A very bad sign for the marathon? I should be average 174 in mile 20 and <9 min/mi pace. I'll hope lower temps, taper, gu, and powerade will help me come marathon day. Weather wasn't that bad though. 67/64 at start and 73/56 at end. I could have been a little tired. Yesterday's 8.3 was faster than normal and called a training effect level 5.

wc7-1
week: 62 miles
wc7-1: 353 + 37 = 390
wc7-2: 195 + 25 = 220

8 miles

out, around lake a, and back. ran with C who's *much* faster than me and I hadn't seen in forever. A very slow jog for him was 1:17:35/159 (9:21 min/mi) for me and a level 5 training effect. Basically it was a little slower than marathon pace. Looking at the way back from the lack it was 9:12 min/mi @167 average. 167 is about where I ran the marathon in the early going (9:09 pace) or a few bpm lower. Of course the marathon won't have the big ass hill out of the lake and will hopefully be a little cooler than the 65/61 today. I'm guessing I'm going to end up 8:50-9 if the weather is good, which isn't quite where I wanted to be (3:49 is 8:45 min/mi).

wc7-2

8 miles

out, around lake a, and back.

Basically the same run as wednesday except I got to the lake about a minute faster. I think I made it around in under 38 but forgot to hit my lap button until I was about 10 seconds up the trail and it read 38:07. Ended up at 1:23:17. 17 seconds from a 10 min/mi average. Again, I pushed it close to MAF and ended up with a 140 bpm average.

wc 7-2

Rest

raining this morning. Good day for my rest day. Will do another 8.3 tomorrow.

8 miles

cout, around lake a, and back

weather was cool again -- 61/46. I pushed it a little bit early thinking I might get close to 10 min/mi. I ended up hitting the alarm more than yesterday but I got below 10 min/mi around the lake -- 3.8 in 37:56. Overall time was 1:23:38 (10:05 min/mi) so I came close but I ran at a higher heart rate than yesterday. Today's average was 140 versus 136 yesterday.


wc 7-1

8 miles

out, around lake a, and back

weather was cool, 60/44, this morning. pace was good. Anyway, 38:14/138 around the lake. It's 3.8 miles around, so this is the first time I've scared 10 min/min at maff heart rate. Total was 1:24:32/136, which is my fastest I think and at a pretty low heart rate. Cool weather is nice.

wc 7-1

8 miles

out, around lake A, and back. Pretty low HR (135 average) but very slow today (1:29:34) . Probably tired from the 20 miles yesterday. Also, I find it hard to run in the dark with a flashlight.

wc7-2

20 miles

4 laps around lake b + out and back to other side of dam -- same as on 8/20.

Good run, good weather 64/57 at the start, 73/55 at the end. It was 3 minutes faster than 8/20 at about the same heart rate, but it was *much* warmer on 8/20 -- 80 deg at end of the run.

I took endurolytes (1 per lap except skipped one lap). This really seemed to help. I probably need one less though as I still have a salty taste. I also did a legitimate ice bath. Two 10-lb bags in about 5 inches of water. I'm afraid this is demonstrably better than just cold water.

shoes today: wc7-1
mileage this week: 64 (a new personal record)
wc7-1: 306+47 = 353
wc7-2: 178+17 = 195

8 miles -- maffetone test

exact same maffetone test routine. Here's today with the other data

Weather
5/13 - 56F temp/53F dew pt.
6/03 - 66F temp/60F dew pt.
6/24 - 70F temp/67F dew pt.
7/10 - 67F temp/58F dew pt.
9/09 - 63F temp/58F dew pt

Warmup (a little over two miles)
5/13 - 21:04/131
6/03 - 22:49/131
6/24 - 22:13/133
7/10 - 22:28/130
9/09 - 22:01/130

______5/13_6/03__6/24_7/10__9/09
Mile 1 09:18 09:59 09:53 09:30 09:11
Mile 2 09:32 10:02 10:01 09:32 09:18
Mile 3 09:35 09:57 09:54 09:34 09:19
Mile 4 09:45 09:59 10:09 09:38 09:22
Mile 5 09:52 10:05 10:19 09:45 09:25

Overall things looks pretty good for me to knock some time off my 4:00 marathon. I'm kinda hoping for a 3:49, which would be an even hour better than last year's MCM.

wc7-2

8 miles

out, around lake a, and back

got out very early (alarm at 4:50 and running at 5:26) and used a flashlight -- not too enjoyable. Found myself running up hill and feeling like my HRM alarm should be going off only looking down to see 138 bpm or so. I ran in 1:25:?? with an average heart rate of 134 bpm(?!). I did 1:24:25 last friday but my heart rate was 141 bpm average. I'd say this was my best yet. Temp was 63/59 versus 67/61 last Friday.

wc 7-1

10 miles -- ran into work

It was pretty cool 60/57 degrees and I smashed my post-Maff run-to-work record. Today took 1:45:16 @137 bpm average.

Before today, the fastest I've done since Maff was 1:49:23 back on 5/18, but that was with a little better heart rate -- 135 bpm average. 4/7 I did 1:49:05/141 (it was 10 degrees colder then). No doubt today was the fastest. I started out a little faster than normal and got closer to Maff earlier.

wc 7-2

8 miles

a downpour yesterday convinced me to take a much-needed rest day. back at it again today feeling pretty strong

out, around lake a, and back. 1:26:57/138 wasn't as good as last th/fr but not bad. I felt strong up the hills also and went up some faster than normal without setting off the HRM. Strange run. HRM was screwed up for the first couple of minutes until enough spit convinced it to work.

By the way, I tried a web calculator that gives performance versus weight and plugged in my 10-mile time at 166 (1:18:33) and got

Weight (lbs)	Predicted time	Time difference
162 lbs	01:16:55	-01:38
163 lbs	01:17:20	-01:13
164 lbs	01:17:44	-00:49
165 lbs	01:18:09	-00:24
166 lbs	01:18:33
167 lbs	01:18:57	00:24
168 lbs	01:19:22	00:49
169 lbs	01:19:46	01:13
170 lbs	01:20:11	01:38

I ran the Cherry Blossom in 1:19:25 at 168 lbs. 3 seconds off? This thing sucks :0


wc 7-1

8 miles

out, around lake a, and back. Very slow compared to recent runs. I assume it's the residual fatigue from 8, 8, 11, and 18, which is what I was looking for

Th - 8.3/1:24:58/138 bpm
Fr - 8.3/1:24:25/141
Sa - 11.1/1:55:40/138
Su - 18.4/3:16:38/147
Mo - 8.3/1:28:37/140

This article on Hanson's marathon training talks about residual fatigue and in fact utilizes it in order to limit the longest run to 16 miles. The idea is the 16-miler is like running the last 16 of the marathon, not the first 16.

I'm writing this Monday night and my legs feel "itchy" so I think I'll run tomorrow. Probably 8 again. It will be interesting to see if I can recover by running 8 or see if I need to cut back to 6 or rest altogher to recover.

wc 7-1

18 miles

Didn't sleep much last night. Stayed up late watching Tech lose to Notre Dame. Got out the door late, and with my stomach already growling, knew I wouldn't stop running, and be able to eat, until at least 12:30. A little warmer than I anticipated but not too bad. 65/64 at 9:30 and 69/67 at 12:30.

Like yesterday, this was harder than it should have been I thought. My "things get harder" point came about 1:55 instead of 2:05 today. I attribute that mostly to running 11 miles yesterday.

I ended up averaging 165 bpm over the last lap and at ~175 near the end just to keep the same pace. Ugh. 49:49/131 , 49:02/140, 48:43/151, 49:03/165

This was a much worse performance for an 18-miler than previous runs (under much hotter conditions, but less humid conditions). 7/30 -- 3:17:37/142, 8/06 -- 3:11:47/143, today -- 3:16:38/147.

today's shoes: wc7-2
week: 55 miles (5 days -- damn you work!)
wc7-1 : 278 + 28 (not sure I got this right) = 306
wc7-2: 151 + 27 (not sure right) = 178

11 miles

2 laps around lake B plus an out and back to accross the dam (where the SR trail intersects). I'm calling it 11.1 = 9.2 + 1.9 (based on foot pood 2 weeks ago).

Very cool weather (61/60) and lightly raining. I started a little "fast" I think. Maybe the week after the race it's hard to get the shuffle back. Still I averaged only 138 bpm, but it felt a little like work. pace was 10:26 min/mi. For the first time I can think of I forgot to hit the lap button -- after the 2nd lap. First lap was 48 mins. Had been doing about 50. I'll make sure I go very slow tomorrow. I'm pretty resolved to not do more than 4 laps (18.4). I'm coming to believe 20 milers are overrated, but maybe it's wishful thinking.

lower left leg didn't hurt at all today (yea!) but PF still in full swing.

wc 7-1

8 miles

out, around Lake A, and back . Mild weather 66/61 and light rain. Time was best so far 1:24:25, but I started out fast and ended up with 141 bpm average. I started off fast partly I guess because the wind and the rain created some urgency -- some primordial impulse I suppose. yesterday was probably better at 1:24:58/138 despite warmer weather probably because I started out faster. you can't put it in the bank!

Leg didn't hurt nearly as much at the end of today's run as yesterday. Still limped around work in the morning. Progress I suppose.

wc 7-1