Friday, September 28, 2012
Sunday, July 08, 2012
14 weeks to go
Well, I had the best intentions. It was 20 weeks to go. I thought I could use Brad Hudson's "Run Faster" schedule, to get back in shape and give 3:15 a scare. Life and not really caring has derailed that dream. I've basically just run and not all that much. My only emphasis has been increasing my long run (up to 15 now) so that I can ramp up and get some 20 milers in. I've had a slight strain with my right lower leg (lateral side -- calf or one of those stabilizer muscles), for the last couple of weeks, so I ran/walked Sun - Sat this week. Here's the tally
Where to go from here? I need to stop skipping days, but I'm just not motivated and am able to rationalize a tweaked muscle into an off day or use a family activity (read: swimming) as an excuse. 15 miles is enough for the long run for now. I could try and add a mid-week medium long run or add some intensity. Ah, maybe I'll just shoot for finishing.
- week of 5/27 - 55 miles - 9, 7/2, 6, 10.2, 6, 8.8, 5.4, 9.9
- week of 6/4 - 44 miles - 4.7, 7.9, 2, 0.7, 8.6, 6.5, 13.6
- week of 6/11 - 49 miles - 0, 10, 6.4, 8, 7.7, 6.1/1.6, 2.9, 13.6
- week of 6/18 - 42 miles - 8, 1.1, 7.6, 8, 1.4/3 (before and after swim meet), 13.6
- week of 6/25 - 32 miles - 0 (no sleep), 7.5, 7.1, 8.2, 0 (6:30am flight), 0 (swim meet/tired, sore) , 9.1 (run/walk) -- work travel this week
- week of 7/2 - 50 miles - 8.3 (r/w), 8 (r/w), 8.8 (r/w), 0, 8.1 (r/w), 2.2 (swim meet), 15 on mill
Where to go from here? I need to stop skipping days, but I'm just not motivated and am able to rationalize a tweaked muscle into an off day or use a family activity (read: swimming) as an excuse. 15 miles is enough for the long run for now. I could try and add a mid-week medium long run or add some intensity. Ah, maybe I'll just shoot for finishing.
Sunday, May 27, 2012
week of 21 May - 20 weeks to go
20 weeks to go today (5/27) until the marathon. A lackluster week of running to start, but I had a renewed focus after commiting myself to run 42.195km.
- Mo - nada, strangely sore
- Tu - 5.6 @10:00 on TM
- We - nada, no sleep
- Th - 7.9 usual out and back, 9:18 pace
- Fr am - 7.6 on TM, 78' weight loss level 7
- Fr pm - 2.0 @ 10:00 on TM
- Sa - 7.6 on TM, 78' weight loss level 7
- Su am - 9.1 @ 9:48 at Burke Lake, 76deg and humid
- Su pm - 3.0 @ 10:00 on TM
Total: 42.9 mile
I doubled on Friday and Sunday, which is always awesome. I had planned to do 3 laps (13.8 miles) but stopped at two because my legs were sore and I didn't want to start this adventure injured. I made up for it with 3 in the afternoon. 43 isn't good, but not bad with two days off. I'll do better this week.
I'm still mulling over how to go about training. I had hoped to have a plan before today, but... oh, well. Here's a list of things I think are important: weekly mileage, weight. That's about it. There's a long list of semi-important stuff I can't decide between -- long runs, hills, moderate runs, marathon pace runs, tempo, intervals, drills, strides, core, ...
- Mo - nada, strangely sore
- Tu - 5.6 @10:00 on TM
- We - nada, no sleep
- Th - 7.9 usual out and back, 9:18 pace
- Fr am - 7.6 on TM, 78' weight loss level 7
- Fr pm - 2.0 @ 10:00 on TM
- Sa - 7.6 on TM, 78' weight loss level 7
- Su am - 9.1 @ 9:48 at Burke Lake, 76deg and humid
- Su pm - 3.0 @ 10:00 on TM
Total: 42.9 mile
I doubled on Friday and Sunday, which is always awesome. I had planned to do 3 laps (13.8 miles) but stopped at two because my legs were sore and I didn't want to start this adventure injured. I made up for it with 3 in the afternoon. 43 isn't good, but not bad with two days off. I'll do better this week.
I'm still mulling over how to go about training. I had hoped to have a plan before today, but... oh, well. Here's a list of things I think are important: weekly mileage, weight. That's about it. There's a long list of semi-important stuff I can't decide between -- long runs, hills, moderate runs, marathon pace runs, tempo, intervals, drills, strides, core, ...
Thursday, May 24, 2012
Mount Desert Island Marathon - 14 October 2012
20 weeks from Sunday, I'll be running the Desert Island Marathon in Bar Harbor, Maine. The last marathon I ran was Boston in 2009. Frankly, I've gotten a bit lazy. I chased the sub-40 10k for a while and I sort of got there last Spring when I ran a downhill, wind-at-my back 39:35. That was good enough I guess, because I haven't run that much since then.
I signed up for a Fall marathon, but it was local and easy to bail on. This suckers in Maine. We're talking hotels and airline tickets. Plus a friend of mine is going. Fear and same -- my greatest motivators.
I'm also planning to get back on the blogging horse, so I have to write down my weekly mileage.
Here's my mileage by the months since I last posted (July 2, 2011!).
July - 162 (37 mpw)
August - 152 (34 mpw)
September - 203 (47 mpw)
October - 190 (44 mpw)
November - 162 (38 mpw)
December - 218 (49 mpw)
January - 182 (41 mpw)
February 182 (44 mpw)
March 163 (37 mpw)
April - 155 (36 mpw)
May - 136 (thru 5/24 -- 40 mpw)
Compare this to the 60 mpw I *averaged* over 2008. Also I notice a trend with my good races. I ran 232 miles in March of 2011 before running 1:06:17 at Cherry Blossom and 283 in March 2010 before running 1:05:55. I didn't make it in the lottery for Cherry Blossom, which I think killed some of my motivation.
The last race I ran was a 20:41 5k on New Year's Eve. I did manage 2nd in my age group (the strange M36-40???), but didn't stick around to find out.
The race is in early Fall, so I'll have to get in some mileage this summer. Here we go...
I signed up for a Fall marathon, but it was local and easy to bail on. This suckers in Maine. We're talking hotels and airline tickets. Plus a friend of mine is going. Fear and same -- my greatest motivators.
I'm also planning to get back on the blogging horse, so I have to write down my weekly mileage.
Here's my mileage by the months since I last posted (July 2, 2011!).
July - 162 (37 mpw)
August - 152 (34 mpw)
September - 203 (47 mpw)
October - 190 (44 mpw)
November - 162 (38 mpw)
December - 218 (49 mpw)
January - 182 (41 mpw)
February 182 (44 mpw)
March 163 (37 mpw)
April - 155 (36 mpw)
May - 136 (thru 5/24 -- 40 mpw)
Compare this to the 60 mpw I *averaged* over 2008. Also I notice a trend with my good races. I ran 232 miles in March of 2011 before running 1:06:17 at Cherry Blossom and 283 in March 2010 before running 1:05:55. I didn't make it in the lottery for Cherry Blossom, which I think killed some of my motivation.
The last race I ran was a 20:41 5k on New Year's Eve. I did manage 2nd in my age group (the strange M36-40???), but didn't stick around to find out.
The race is in early Fall, so I'll have to get in some mileage this summer. Here we go...
Saturday, July 02, 2011
last bazillion weeks
What I've been doing. The last 3 weeks are a virtual guess as I got in the habit of not wearing my garmin and then not writing down the time or distance.
Big picture is the last couple of months I've been doing the lunge matrix before and after at least half my runs. I was doing pilates regularly (10 minutes with Denise Austen DVD) in May but have been off the wagon this month.
In June I started to follow coach squires SWEP book alpha phase level 11, but have blown it the last couple of week. At the same time I've slowly introduce and now run a good bit in zero drop Saucony shoes (Hattoris). During this time, I've also been concentrating on minimizing ground contact time by not allowing myself to rest in the stance phase (basically increasing turnover) and constantly working. I'm a bit sore with these changes and have dropped mileage while I build up.
week of 4 April
Mo - jog 2 miles @ 9:30 [recovery from Cherry Blossom]
Tu - 7 easy @ 9:12 on treadmill
We - 9 easy @ 9:15 on treadmill
Th - 6.2 easy @ 8:30 in neighborhood -- always want to run faster outside
Fr - 10 @ 8:51 on treadmill including 6 x 5' at 7:30/3 deg incline w/ 5' at 10:00/0 deg include rest
Sa - 6.2 @ 8:31 in neighborhood
Su - 9.1 @ 8:05 on lake trail including 6x1' pickups at maybe HM pace over last 30 minutes (roughly every 5 minutes)
Week - 49.6
Week comments: Been doing pilates 10' core routine from Denise Austen pilates DVD 3-4x /week for past month or so, but never logged it.
Week of 11 April
Mo - 7.92 @ 8:44
Tu - 6.2 @ 9:20
We - treadmill 8.0 @ 9:30
Th - treadmill 8.0 @ 9:30 including 6x1' at 9mph (6:40) with 2:40 rest at 6mph (10:00)
Fr - 6.15 0:55:05 8:57 138 (69%)
Sa - rest
Su - wup 0.23 miles (porta john outprioritized my warmup), Pike's Peek 10k in 39:35!
Week - 42.8
Week comments: My faster-than-normal easy pace running the previous week, combined with residual fatigue from Cherry Blossom, and running a bit too fast hard on my friday workout left me pretty sore early in the week, so I took it easy.
Week of 18 April
Mo - 2 mile jog -- more sore from 10k than 10 miler
Tu - 6 @9:25 on treadmill
We - 7.9 @ 8:39 - still easy
Th - 3 @ 10:00 on treadmill -- hamstrings sore, too much, too soon on Wed
Fr - 7.9 @ 8:51
Sa - 5.9 @ 9:02
Su - 10.3 @ 8:36 including 4x1' @ about HM effort w/ 3' rest -- moderate effort with temp @79 degrees!
Week - 43 miles
Week comments: Sore this week and didn't push it. I've been playing it by ear race-to-race for a while and consequently not getting in much mileage, but I seemed to race myself into shape. Not sure how long I can keep this peak this way though.
Week of 25 April
Mo - 6 @ 9:26 treadmill
Tu - 7.9 @ 8:41
We - 7.8 @ 7:54 including 5 x 1k @10k with 300m jog rest. 70 degrees and 65 dp. 3:58, 3:55, 3:58, 3:58, 4:08. Felt too hard on the 2nd to last so ran the last relaxed w/o looking at watch. 4:00/k is not 10k pace when 70 degrees!
Th - 7 @ 9:26 treadmill
Fr - 9 @ 8:49
Sa - 6 @ 9:45 treadmill
Su - 10 @ 8:30 including last 2.5 at ~7:40 pace
Week - 52.6
Week of 2 May
Mo - 6 @ ~9:30
Tu - 8.5 including 7 x 1 @ 6:40 with 3:00 rest
We - 6 @ ~9:30 ???? (think I did this and didn't write it down)
Th - 6.1 @ 8:43
Fr - rest
Sa - 6' wup, 10k in 40:20, 2' cdn
Su - 9 on trail
Week: 42.6
Week comments: 10k was strange. Pretty calm wind and a super flat course, but the race started a little late (~7:45) and it was 59 degrees and full sun on exposed airfield at 8am which is a little warm for my Swedish blood. There were no mile markers until mile 5, so I went by the garmin. I was about 6:23 at 1st mile and then slowed to 6:27 overall by mile 5 (6:26 is 40-minute pace). There was a big gap in front of me so I was running alone and having to yell to volunteers to find out which way to go as they were turned around directing the 5k runners who started 10 minutes later. One pointed me the wrong way and I had to turn around when they yelled after me -- only lost ~5 seconds though -- but it was around mile 5. I hit the lap button at mile 5 finally (the first with a mile marker) and saw ~6:45 pace -- which I hadn't done that. I was shocked though when the clock said 39:44 when I crossed. I quick look at the watch showed 40:20 though and that's how it ended up in the results.
Week of 9 May
Mo -6
Tu - 8.6
We - 7
Th - 8.6
Fr - 10.4
Sa - 3.5
Su - 12.3
Week - 56.4
Week comments: Went to all easy this week to get my volume up a little.
Week of 16 May
Mo - 6 @ 10:00 TM
Tu - 8 @ 9:15 TM
We - 7 @ 9:39
Th - 6 @ 9:56
Fr - 0
Sa - 5.44 @ 8:38 springfield loop
Su - 9.7 @ 9:38 TM
Week - 42.1
Week of 23 May
Mo - Rest -- up too late working
Tu - 7.40
We - 4.50
Th - Rest -- dog kept me up all night; turned out the poor thing had a scratched cornea
Fr - 8.00
Sa - 6
Su - 6 -- didn't get usual long run b/c of daughter's soccer tournament
Week - 31.9
Week comment: Least mileage since I was hurt last fall and least non-hurt, non-marathon-recovery, mileage in maybe 5 years.
Week of 30 May
Mo - 8.2 @ 9:05 TM
Tu - 6 mi at 10:00 alternating incline every mile -- 2 deg, 0, 3, 0, 4, 0
We - 6 @ 9:33 TM
Th - Rest? (didn't record anything for this day)
Fr - 6.14 @ 8:47 nbrhd loops
Sa - 7.23 @ 8:42 springfield loop
Su - 11.74 @ 8:42 fartlek SR to Burke lake -- 1' 1' 2' 1' 1' 2' pickups every 5'
Week - 45.3
Week comments: started doing alpha phase level 11 of http://www.speedwithendurance.com/ book on Sunday
Week of 6 June
Mo - 5 @ 9:42 TM
Tu - 7.9 @ 9:02 carleigh
We - 7.49 @ 9:12 dam out and back including 6x1' hills and 4 8'' hill sprints by dam
Th - 7.86 @ 8:56 carleigh
Fr - 10 @ 9:46 on treadmill
Sa - 3.72 @ 9:53 nbhrd -- first 0.5 in new hattoris
Su - 12 @ 9:28 -- 70 minutes + 1', 1', '2, 1', 1', 2' pickups at 7:03 (8.5 mph) every 5 minutes. 1st mile in Horratis. Rest in Frees.
Week - 54.0
Week comment: continued alpha phase of S.W.E.P. Trying new zero-drop shoes
Week of 13 June
Mo - 4 @ 9:26 ft belvoir afternoon
Tu - 8.07 @ 8:40 at belvoir (no watch, time a guess)
We - 7.9 @ 8:11 carleigh
Th - 7.85 @ 8:56 carleigh
Fr - ??
Sa - 3??
Su - 12.44 @ 8:54 to and around burke including including 1' 1' 2' 1' 1' 2' ever 5' pickups
Week - 43.3
Week comment: never wrote anything down for Fr and Sa but think I ran one or both. Put 3 for Sa (before swim meet). Wore hattoris during this week (I think on Fr and Sa) but not sure how much
Week of 20 June
Mo - 3.5 @ 9:26
Tu - 7.0 @ 8:56 springfield loop + 6 x strides at school
We - 6 @ 9:10
Th - 2.16 @ 8:59 nbhr loop + 6 x strides. Short b/c of early meeting. hattoris
Fr - early meeting
Sa - 5.0 @ 8:34 nbhrd - first 3.2 in hattoris
Su - 8.96 @ 8:14
Week - 32.7
Week comment: bah. run beginning of Mo and We in hattoris I think. The non-garmin stuff is kinda a guess. Suppose I should write it down at the time. Anyway, I increased the mileage on the hattoris. The two laps around I concentrated on minimizing ground contact time and always working to pick up the puppies and put them down as fast as I could. (I had read this article.
Week of 27 June
Mo - 6 @ 9:00
Tu - 6 @ 9:00
We - 6 @ 9:00
Th - 6 @ 9:00
Fr - 8 @ 8:55
Sa - 7 @ 8:50 -- middle 4 at 7 mph (8:34)
Su - 7.9 @ 9:07 -- carleigh easy in frees. Last .75 in bare feet b/c getting blister between toes
Week - 46.9
Week comment: work hattoris for entire runs on Fr and Sa and much of runs earlier in week. The 6 per day on Mo - Th is a total guess. I think I ran every day but can't remember how much. 6 is close enough I guess. I ran faster than normal all week continuing to try and not be lazy and minimizing ground contact. A bit sore and took it easy in old shoes (frees) on Sunday.
Big picture is the last couple of months I've been doing the lunge matrix before and after at least half my runs. I was doing pilates regularly (10 minutes with Denise Austen DVD) in May but have been off the wagon this month.
In June I started to follow coach squires SWEP book alpha phase level 11, but have blown it the last couple of week. At the same time I've slowly introduce and now run a good bit in zero drop Saucony shoes (Hattoris). During this time, I've also been concentrating on minimizing ground contact time by not allowing myself to rest in the stance phase (basically increasing turnover) and constantly working. I'm a bit sore with these changes and have dropped mileage while I build up.
week of 4 April
Mo - jog 2 miles @ 9:30 [recovery from Cherry Blossom]
Tu - 7 easy @ 9:12 on treadmill
We - 9 easy @ 9:15 on treadmill
Th - 6.2 easy @ 8:30 in neighborhood -- always want to run faster outside
Fr - 10 @ 8:51 on treadmill including 6 x 5' at 7:30/3 deg incline w/ 5' at 10:00/0 deg include rest
Sa - 6.2 @ 8:31 in neighborhood
Su - 9.1 @ 8:05 on lake trail including 6x1' pickups at maybe HM pace over last 30 minutes (roughly every 5 minutes)
Week - 49.6
Week comments: Been doing pilates 10' core routine from Denise Austen pilates DVD 3-4x /week for past month or so, but never logged it.
Week of 11 April
Mo - 7.92 @ 8:44
Tu - 6.2 @ 9:20
We - treadmill 8.0 @ 9:30
Th - treadmill 8.0 @ 9:30 including 6x1' at 9mph (6:40) with 2:40 rest at 6mph (10:00)
Fr - 6.15 0:55:05 8:57 138 (69%)
Sa - rest
Su - wup 0.23 miles (porta john outprioritized my warmup), Pike's Peek 10k in 39:35!
Week - 42.8
Week comments: My faster-than-normal easy pace running the previous week, combined with residual fatigue from Cherry Blossom, and running a bit too fast hard on my friday workout left me pretty sore early in the week, so I took it easy.
Week of 18 April
Mo - 2 mile jog -- more sore from 10k than 10 miler
Tu - 6 @9:25 on treadmill
We - 7.9 @ 8:39 - still easy
Th - 3 @ 10:00 on treadmill -- hamstrings sore, too much, too soon on Wed
Fr - 7.9 @ 8:51
Sa - 5.9 @ 9:02
Su - 10.3 @ 8:36 including 4x1' @ about HM effort w/ 3' rest -- moderate effort with temp @79 degrees!
Week - 43 miles
Week comments: Sore this week and didn't push it. I've been playing it by ear race-to-race for a while and consequently not getting in much mileage, but I seemed to race myself into shape. Not sure how long I can keep this peak this way though.
Week of 25 April
Mo - 6 @ 9:26 treadmill
Tu - 7.9 @ 8:41
We - 7.8 @ 7:54 including 5 x 1k @10k with 300m jog rest. 70 degrees and 65 dp. 3:58, 3:55, 3:58, 3:58, 4:08. Felt too hard on the 2nd to last so ran the last relaxed w/o looking at watch. 4:00/k is not 10k pace when 70 degrees!
Th - 7 @ 9:26 treadmill
Fr - 9 @ 8:49
Sa - 6 @ 9:45 treadmill
Su - 10 @ 8:30 including last 2.5 at ~7:40 pace
Week - 52.6
Week of 2 May
Mo - 6 @ ~9:30
Tu - 8.5 including 7 x 1 @ 6:40 with 3:00 rest
We - 6 @ ~9:30 ???? (think I did this and didn't write it down)
Th - 6.1 @ 8:43
Fr - rest
Sa - 6' wup, 10k in 40:20, 2' cdn
Su - 9 on trail
Week: 42.6
Week comments: 10k was strange. Pretty calm wind and a super flat course, but the race started a little late (~7:45) and it was 59 degrees and full sun on exposed airfield at 8am which is a little warm for my Swedish blood. There were no mile markers until mile 5, so I went by the garmin. I was about 6:23 at 1st mile and then slowed to 6:27 overall by mile 5 (6:26 is 40-minute pace). There was a big gap in front of me so I was running alone and having to yell to volunteers to find out which way to go as they were turned around directing the 5k runners who started 10 minutes later. One pointed me the wrong way and I had to turn around when they yelled after me -- only lost ~5 seconds though -- but it was around mile 5. I hit the lap button at mile 5 finally (the first with a mile marker) and saw ~6:45 pace -- which I hadn't done that. I was shocked though when the clock said 39:44 when I crossed. I quick look at the watch showed 40:20 though and that's how it ended up in the results.
Week of 9 May
Mo -6
Tu - 8.6
We - 7
Th - 8.6
Fr - 10.4
Sa - 3.5
Su - 12.3
Week - 56.4
Week comments: Went to all easy this week to get my volume up a little.
Week of 16 May
Mo - 6 @ 10:00 TM
Tu - 8 @ 9:15 TM
We - 7 @ 9:39
Th - 6 @ 9:56
Fr - 0
Sa - 5.44 @ 8:38 springfield loop
Su - 9.7 @ 9:38 TM
Week - 42.1
Week of 23 May
Mo - Rest -- up too late working
Tu - 7.40
We - 4.50
Th - Rest -- dog kept me up all night; turned out the poor thing had a scratched cornea
Fr - 8.00
Sa - 6
Su - 6 -- didn't get usual long run b/c of daughter's soccer tournament
Week - 31.9
Week comment: Least mileage since I was hurt last fall and least non-hurt, non-marathon-recovery, mileage in maybe 5 years.
Week of 30 May
Mo - 8.2 @ 9:05 TM
Tu - 6 mi at 10:00 alternating incline every mile -- 2 deg, 0, 3, 0, 4, 0
We - 6 @ 9:33 TM
Th - Rest? (didn't record anything for this day)
Fr - 6.14 @ 8:47 nbrhd loops
Sa - 7.23 @ 8:42 springfield loop
Su - 11.74 @ 8:42 fartlek SR to Burke lake -- 1' 1' 2' 1' 1' 2' pickups every 5'
Week - 45.3
Week comments: started doing alpha phase level 11 of http://www.speedwithendurance.com/ book on Sunday
Week of 6 June
Mo - 5 @ 9:42 TM
Tu - 7.9 @ 9:02 carleigh
We - 7.49 @ 9:12 dam out and back including 6x1' hills and 4 8'' hill sprints by dam
Th - 7.86 @ 8:56 carleigh
Fr - 10 @ 9:46 on treadmill
Sa - 3.72 @ 9:53 nbhrd -- first 0.5 in new hattoris
Su - 12 @ 9:28 -- 70 minutes + 1', 1', '2, 1', 1', 2' pickups at 7:03 (8.5 mph) every 5 minutes. 1st mile in Horratis. Rest in Frees.
Week - 54.0
Week comment: continued alpha phase of S.W.E.P. Trying new zero-drop shoes
Week of 13 June
Mo - 4 @ 9:26 ft belvoir afternoon
Tu - 8.07 @ 8:40 at belvoir (no watch, time a guess)
We - 7.9 @ 8:11 carleigh
Th - 7.85 @ 8:56 carleigh
Fr - ??
Sa - 3??
Su - 12.44 @ 8:54 to and around burke including including 1' 1' 2' 1' 1' 2' ever 5' pickups
Week - 43.3
Week comment: never wrote anything down for Fr and Sa but think I ran one or both. Put 3 for Sa (before swim meet). Wore hattoris during this week (I think on Fr and Sa) but not sure how much
Week of 20 June
Mo - 3.5 @ 9:26
Tu - 7.0 @ 8:56 springfield loop + 6 x strides at school
We - 6 @ 9:10
Th - 2.16 @ 8:59 nbhr loop + 6 x strides. Short b/c of early meeting. hattoris
Fr - early meeting
Sa - 5.0 @ 8:34 nbhrd - first 3.2 in hattoris
Su - 8.96 @ 8:14
Week - 32.7
Week comment: bah. run beginning of Mo and We in hattoris I think. The non-garmin stuff is kinda a guess. Suppose I should write it down at the time. Anyway, I increased the mileage on the hattoris. The two laps around I concentrated on minimizing ground contact time and always working to pick up the puppies and put them down as fast as I could. (I had read this article.
Week of 27 June
Mo - 6 @ 9:00
Tu - 6 @ 9:00
We - 6 @ 9:00
Th - 6 @ 9:00
Fr - 8 @ 8:55
Sa - 7 @ 8:50 -- middle 4 at 7 mph (8:34)
Su - 7.9 @ 9:07 -- carleigh easy in frees. Last .75 in bare feet b/c getting blister between toes
Week - 46.9
Week comment: work hattoris for entire runs on Fr and Sa and much of runs earlier in week. The 6 per day on Mo - Th is a total guess. I think I ran every day but can't remember how much. 6 is close enough I guess. I ran faster than normal all week continuing to try and not be lazy and minimizing ground contact. A bit sore and took it easy in old shoes (frees) on Sunday.
Thursday, June 02, 2011
racing season is over
94 degrees yesterday and no chance of a decent race anytime soon, so I'll declare the sub-40 by 40 chase over.
I managed to run 39:35 at Pike's Peek downhill with a tailwind, so I guess I can declare victory on the sub-40 by 40? We'll have to put an asterisk.
I made another attempt on a loop course at the Manassas Airport 10k, but only ran 40:20. It was low 60s by the end and totally sunny, which is sadly way too warm for me. I also lost about 5 seconds when a volunteer sent me the wrong way right around mile 5. I was actually on schedule at mile 5 but gave up 20 seconds in the last mile. I ended up winning M40-44 despite being 39 because it was a tri club and they use your birthday at the end of the year. Finished 7th OA.
When I get a chance, I'll cut and paste my logs here. Suffice it to say that I've totally slacked off the last couple of weeks and only managed 32 miles last week.
I managed to run 39:35 at Pike's Peek downhill with a tailwind, so I guess I can declare victory on the sub-40 by 40? We'll have to put an asterisk.
I made another attempt on a loop course at the Manassas Airport 10k, but only ran 40:20. It was low 60s by the end and totally sunny, which is sadly way too warm for me. I also lost about 5 seconds when a volunteer sent me the wrong way right around mile 5. I was actually on schedule at mile 5 but gave up 20 seconds in the last mile. I ended up winning M40-44 despite being 39 because it was a tri club and they use your birthday at the end of the year. Finished 7th OA.
When I get a chance, I'll cut and paste my logs here. Suffice it to say that I've totally slacked off the last couple of weeks and only managed 32 miles last week.
Monday, April 04, 2011
week of 28 March
Mo - treadmill easy 5.7 @ 9:39
Tu - threshold - 8.5 including 3 x 1600 w/500 rest in 6:20, 2:48, 6:31, 2:50, 6:20 (10k, 10M, 10k pace)
We - treadmill easy 6 @ 9:20
Th - rest
Fr - treadmill easy 5 @ 9:30 with 6 short "strides" (punch 10 mph on mill)
Sa - rest
Su - 0.9 wup, Cherry Blossom 10 miler in 1:06:17, 0.5 cooldown
Week - 36.6
Sharp taper this week out of Hudson's half marathon plan. I thought it worked very well. Got home at 12:30am on Fr and 11:30pm on Sat because of children's activities and got up at 4:50am on Sunday, so had a splitting headache all day Saturday and until right before the race (miracle of adrenaline). Legs felt good warming up before the race.
Tu - threshold - 8.5 including 3 x 1600 w/500 rest in 6:20, 2:48, 6:31, 2:50, 6:20 (10k, 10M, 10k pace)
We - treadmill easy 6 @ 9:20
Th - rest
Fr - treadmill easy 5 @ 9:30 with 6 short "strides" (punch 10 mph on mill)
Sa - rest
Su - 0.9 wup, Cherry Blossom 10 miler in 1:06:17, 0.5 cooldown
Week - 36.6
Sharp taper this week out of Hudson's half marathon plan. I thought it worked very well. Got home at 12:30am on Fr and 11:30pm on Sat because of children's activities and got up at 4:50am on Sunday, so had a splitting headache all day Saturday and until right before the race (miracle of adrenaline). Legs felt good warming up before the race.
Sunday, April 03, 2011
Cherry Blossom
I had a pretty good race, but didn't get the desired PR (65:55/6:35 pace), so that ends my streak of 10M PRs at Cherry Blossom.
Basically I went out too fast and died. But I felt so good early on! 6:38, 6:30, 6:24, 13:05 (4&5), 6:34, 6:35, 6:40, 6:49, 6:58. 1:06:17, so missed it by 23 seconds. After mile 9, I was exactly on pace and only had to run one more 6:35 to PR, but I was headed in the wrong direction. I didn't feel like I was redlining, but I suddenly just didn't have any pop in my stride. I put in a surge after the mile marker, but looked at my garmin a minute later and was still only 6:45 pace. Knowing I wasn't going to make it, I probably backed off a hair in the last mile although keeping under 7 minutes was some motivation. I have to kick myself for that 6:24 2nd mile, but it certainly felt good at the time :-) A smarter race and I might have PR'd. Overall it was a good race though and I'm in near-PR shape, so I stand a good chance at getting the sub-40 10k I'm after.
Basically I went out too fast and died. But I felt so good early on! 6:38, 6:30, 6:24, 13:05 (4&5), 6:34, 6:35, 6:40, 6:49, 6:58. 1:06:17, so missed it by 23 seconds. After mile 9, I was exactly on pace and only had to run one more 6:35 to PR, but I was headed in the wrong direction. I didn't feel like I was redlining, but I suddenly just didn't have any pop in my stride. I put in a surge after the mile marker, but looked at my garmin a minute later and was still only 6:45 pace. Knowing I wasn't going to make it, I probably backed off a hair in the last mile although keeping under 7 minutes was some motivation. I have to kick myself for that 6:24 2nd mile, but it certainly felt good at the time :-) A smarter race and I might have PR'd. Overall it was a good race though and I'm in near-PR shape, so I stand a good chance at getting the sub-40 10k I'm after.
Wednesday, March 30, 2011
week of 21 March
Mo - 4 easy @10:00 on treadmill
Tu - 7.9 easy @ 8:49
We - 12 easy @ 9:48 on treadmill
Th - 6 easy @ 9:46 on treadmill
Fr - 9.4 @ 8:48 including 6 x 90sec hills (progressing 10k effort to probably 800m effort)
Sa - 6 easy @9:38 on treadmill 0:57:49 9:38
Su - 11.4 easy @ 8:54
Week - 56.8
Signed up for two more races:
Pike's Peek 10k - 17 April
Manassas Runway 10k - 7 May
Tu - 7.9 easy @ 8:49
We - 12 easy @ 9:48 on treadmill
Th - 6 easy @ 9:46 on treadmill
Fr - 9.4 @ 8:48 including 6 x 90sec hills (progressing 10k effort to probably 800m effort)
Sa - 6 easy @9:38 on treadmill 0:57:49 9:38
Su - 11.4 easy @ 8:54
Week - 56.8
Signed up for two more races:
Pike's Peek 10k - 17 April
Manassas Runway 10k - 7 May
Sunday, March 20, 2011
Piece of Cake 10k - 41:01
Elevation profile/Pace chart pretty much tell the story. I also started to dog it a bit as the HR graph reveals in the second half as I knew I didn't have a shot. Average pace was 6:36. I'll need 6:35 for 10 miles to PR at Cherry Blossom. Surprisingly, I'm going to say that's "not crazy." It's a flat course and I'm better at 10 miles than 10k. I find it easier to be sub-threshold and hang on the last few miles than continuously try to keep myself above threshold.
week of 14 March
Mo - easy 6.00 0:58:00 9:40
Tue - easy 6.82 1:03:10. Aborted workout after 200 meters. Butt sore from last Friday workout and Sunday long run
Wed - easy 9.00 on treadmill 1:27:17 9:42
Th - easy 6.09 out and back 0:55:13 9:04 136 (68%)
Fr - easy 7.91 1:12:40 9:11. No workout. Not up to it and race on Sunday.
Sat - all day soccer event and race on Sunday made enough excuses
Sun - warmup 1.56 0:15:47 10:06, Piece of Cake 10k in 41:01 (hilly race), cooldown 0.76 0:07:25 9:43
This Week 44.45 6:40:33 9:01
Tue - easy 6.82 1:03:10. Aborted workout after 200 meters. Butt sore from last Friday workout and Sunday long run
Wed - easy 9.00 on treadmill 1:27:17 9:42
Th - easy 6.09 out and back 0:55:13 9:04 136 (68%)
Fr - easy 7.91 1:12:40 9:11. No workout. Not up to it and race on Sunday.
Sat - all day soccer event and race on Sunday made enough excuses
Sun - warmup 1.56 0:15:47 10:06, Piece of Cake 10k in 41:01 (hilly race), cooldown 0.76 0:07:25 9:43
This Week 44.45 6:40:33 9:01
Sunday, March 13, 2011
week of 6 March
- Mo - tmill 6.00 0:57:00 9:30
- Tu - track 8.98 1:10:47 7:53 - speed endurance 4 x 1600 @10k w/500 jog in 6:18 (3:09/3:09), 6:18 (3:09/3:09), 6:19 (3:07/3:12), 6:21 (3:09/3:12). jog ~3min
- We - tmill easy 12.00 1:56:01 9:40
- Th - tmill easy 6.00 0:58:20 9:43
- Fr - track 8.89 1:08:53 7:45 - threshold 3 x 2400 @10-mile w/400m jog in 9:52, 9:45, 9:52 with rests of 2:21, 2:22. 9:50 = 6:35 pace. Last interval had start hard rate of 142 and max 180, so good recovery and pretty low hr. Didn't feel that hard.
- Sa - tmill easy 6.00 0:56:50 9:28
- Su - burke lake 3 lapper easy 13.68 2:01:36 8:53
Good week. First 60-mile week since November and the most mpw since last June. Track stuff indicates a decent shot at PRing at Cherry Blossom (65:55). Running a 10k on 20 March, but course looks like it will be hilly, so not sure sub-40 is possible there. Not enough 10ks around here!
Saturday, March 12, 2011
Week of 28 Feb -- Disney sucks
Mo - 6.20 on Disney concrete and brick
Tu - fartlek w/6x 2' faster than 10k w/2' rest. First 5 on cart path before Disney folk kicked me off 8.00 1:05:00 8:08
We - 10 .00 1:30:00 9:00
Th - 6.60 1:00:00 9:05
Fr -6.20 1:00:00 9:41
Sa - home mill 6.00 0:59:10 9:52
Su - mill 12.00 1:54:51 9:34
This Week 55.00 8:29:01 9:15
Went to a conference at a Disney hotel. Kicked me off the nice 2.5-mile golf cart path because they were "worried I'd be hit by a ball" at 6:30 in the morning when the grass was being mowed. Instead I weaved in and out between pool furniture and trying to avoid being run over by those small service trucks on the designated Disney path that's about a whole 0.5 miles long and covered in the hardest substance known -- disney concrete.
Had a terrible cold all week and legs were so beat up by the surface, so I just did 6 easy instead of the workout on Friday.
Forgot my garmin, so times are with my analog Seiko and distances are a guess.
Tu - fartlek w/6x 2' faster than 10k w/2' rest. First 5 on cart path before Disney folk kicked me off 8.00 1:05:00 8:08
We - 10 .00 1:30:00 9:00
Th - 6.60 1:00:00 9:05
Fr -6.20 1:00:00 9:41
Sa - home mill 6.00 0:59:10 9:52
Su - mill 12.00 1:54:51 9:34
This Week 55.00 8:29:01 9:15
Went to a conference at a Disney hotel. Kicked me off the nice 2.5-mile golf cart path because they were "worried I'd be hit by a ball" at 6:30 in the morning when the grass was being mowed. Instead I weaved in and out between pool furniture and trying to avoid being run over by those small service trucks on the designated Disney path that's about a whole 0.5 miles long and covered in the hardest substance known -- disney concrete.
Had a terrible cold all week and legs were so beat up by the surface, so I just did 6 easy instead of the workout on Friday.
Forgot my garmin, so times are with my analog Seiko and distances are a guess.
Week of 21 January
Mo - President's day. Easy 6 at Burke lake on day off
Tu - 9 on mill with hill reps, 6 x 2' @ 6 deg/8mph with 2' @ 6mph/0 deg rest
We - 12 easy on mill
Th - 6 easy on mill
Fr - 7.9 threshold outside: 2 wup, 4 in 7:14, 6:40, 6:49, 6:35 over hills, 1.9 cdn
Sa - 11.8 pretty easy at Burke Lake
Su - 6 easy on hotel mill
This Week - 58.73 8:57:10 9:09
Tu - 9 on mill with hill reps, 6 x 2' @ 6 deg/8mph with 2' @ 6mph/0 deg rest
We - 12 easy on mill
Th - 6 easy on mill
Fr - 7.9 threshold outside: 2 wup, 4 in 7:14, 6:40, 6:49, 6:35 over hills, 1.9 cdn
Sa - 11.8 pretty easy at Burke Lake
Su - 6 easy on hotel mill
This Week - 58.73 8:57:10 9:09
Wednesday, February 23, 2011
Week of 14 February
Mo - easy + Magill drills 4.25 0:41:36 9:47
Tu - track 8.23 - 200-400-800-200-400-800-400 @ 10k, w/400 rest
We - easy 9.88 1:27:01 8:49 142 (71%)
Th - TM Easy 6.00 0:58:30 9:45
Fr - easy 3.91 @ 9:29 -- found new trail, not really runnable
Sa - 0.7 wup, 10k race in 41:01 -- crazy windy (24 gusting to 43)
Su - TM Easy 6.00 @ 9:45
This Week 45.26 6:37:38 8:47
Tuesday's workout
200-400-800-200-400-800-400 @ 10k, w/400 rest
4:00/k would be 48/96/3:12
Started too slow, ended too fast
49, 101, 3:15, 47, 95, 3:09, 94
Rests between 2:07 and 2:13
Pretty windy, but felt pretty easy. Max HR was 176 (on last 800).
Tu - track 8.23 - 200-400-800-200-400-800-400 @ 10k, w/400 rest
We - easy 9.88 1:27:01 8:49 142 (71%)
Th - TM Easy 6.00 0:58:30 9:45
Fr - easy 3.91 @ 9:29 -- found new trail, not really runnable
Sa - 0.7 wup, 10k race in 41:01 -- crazy windy (24 gusting to 43)
Su - TM Easy 6.00 @ 9:45
This Week 45.26 6:37:38 8:47
Tuesday's workout
200-400-800-200-400-800-400 @ 10k, w/400 rest
4:00/k would be 48/96/3:12
Started too slow, ended too fast
49, 101, 3:15, 47, 95, 3:09, 94
Rests between 2:07 and 2:13
Pretty windy, but felt pretty easy. Max HR was 176 (on last 800).
Saturday, February 19, 2011
By George 10k
http://www.runningfreeonline.com/Profile/Activity/ActivityId/483804/UserName/greg
41:00 for 10k this morning. The race was on Hains Point which is a peninsula separating the Potomac and Anacostia rivers, which is super flat and super fast... except when it's windy.
.. High Wind Warning remains in effect until 9 PM EST this
evening...
... Wind Advisory has expired...
The Wind Advisory is no longer in effect. A High Wind Warning
remains in effect until 9 PM EST this evening.
* Timing... 5 am to 9 PM... with the strongest winds between 10 am
and 5 PM.
* Winds... northwest 20 to 30 mph. Wind gusts up to 60 mph.
* Impacts... be prepared for power outages... and downed trees and
large branches. Ensure loose objects on your property are
secured or brought inside.
The wind was absurb. Double out and back course -- down Anacostia side, up Potomac side and back for 5k and do it again for 10k. I was running with these two girls and when we turned up the potomac side, it's like someone hit them in the stomach with a cannonball they shot back so fast. One time I was glad to have a few extra pounds. It was even worse the second time around. Laugh out loud wind guest ground you to a halt and you had to lean to the left just to stay upright.
Despite the 41:00, I think this was a pretty good race for me. I had more power in the last mile and ran a 20:24/20:36 splits (based on 5k turnaound cone). Splits were (in km)
Time Split time Distance Split pace Avg. HR
03:55 3:55 1.00 3:56 224 (112%)
07:55 3:59 2.00 4:00 237 (119%)
12:06 4:10 3.00 4:11 206 (103%)
16:00 3:54 4.00 3:54 181 (91%)
20:04 4:03 5.00 4:03 189 (95%)
24:04 4:00 6.00 4:00 185 (93%)
28:02 3:57 7.00 3:58 181 (91%)
32:19 4:17 8.00 4:17 181 (91%)
36:16 3:57 9.00 3:57 181 (90%)
40:29 4:12 10.00 4:12 181 (90%)
41:00 0:30 10.13 3:50 181 (91%)
HRM goofed up for the first few k, but you can see the wind after that 3:54/181 followed by 4:03/189. My HR was quite low for the end of a 10k (181 versus 188-190), so I may have dogged it a bit after I wasn't going to get sub-40. The good news is that my training seems to be going well. I honestly think if today were calm I'd have clicked off some pretty easy sub-4:00 k's in the beginning and made it at least very close.
week of 7 February
10.00mi - 1.6hrs 38.69mi - 5.9hrs |
Mo - 6 easy. 1 hill sprint and decided wasn't up to it
Tu - 8 on TM including 8 x 1' @ 8mph 6 deg grade with 1' rest
We - 10 easy
Th - rest forced by work
Fr - 8.5 on TM including 15' @ 6:58, 5' rest, 5' @ 6:31, 3' rest, 5' @ 6:31
Sa - 6 easy in afternoon b/c of swim meet
Su - 10 easy after swim meet
Friday, February 11, 2011
week of 31 January
- Mo - tm 6 @ 10:00
- Tu - tm 8.5 fartlek including 15 x 1' @ 9.0 - 9.5 mph
- We - outside! 9.93 @ 9:11
- Th - tm 6 @ 9:40
- Fr - tm threshold 10 @ 8:39
- 30' @ 6-6.6 mph (10: - 9:00), 15' @ 8.6 mph (6:58), 5' @ 6 mph (10:00), 15' @ 8.6 mph (6:58), 20+ @ 6 mph
- Sa - tm 6 @ 9:28
- Su - tm fartlek 12 @ 8:59 including 2 sets of of 5 x 1' @ 9mph (6:40) w/1' recovery, 1 set of 5 x 2' @ 9mph, 5' rest between all sets, then 5 x 20' at 10mph (6:00) with full recovery
Lots of stuff going on at work. Diet suffering and putting on weight.
Sunday, January 30, 2011
week of 24 January
Mo - easy 5.30 0:52:00 9:49
Tu - 0 - didn't get any sleep
We - easy 12.00 1:51:33 9:18
Th - easy 6.00 0:56:46 9:28
Fr - threshold 8.20 1:08:10 8:19 - 4x7' w/ 3' on TM 6:58, 6:58, 6:53, 6:40
Sa - easy 6.00 0:56:31 9:25
Su - progression 10.03 1:21:45 8:09 - 20' hard end at end - 6:43 (7:01)/167, stopped at stop light, 1:42 (8:18), 7:12/171, 6:53/176
week 47.53 7:06:45
Everything on treadmill except Sunday. Not getting enough miles and gaining weight, but the sprinkling of quality might be paying off. Today's run went pretty well. The hard portion was very hilly and 2nd mile (7:12) was up a pretty steep hill but it was all somewhere between HM and marathon effort. Full splitsahol for today
Time Split time Distance Split pace Avg. HR Elev. chg.
0:09:19 9:19 1.00 9:20 172 (86%) 0
0:17:47 8:23 2.00 8:24 163 (82%) 0
0:26:39 8:36 3.00 8:37 156 (78%) +11
0:35:51 8:32 4.00 8:32 146 (73%) +39
0:43:49 7:58 5.00 7:58 148 (74%) -20
0:52:20 8:30 6.00 8:30 152 (76%) +25
0:57:41 5:21 6.63 8:30 143 (72%) -27
1:04:24 6:43 7.59 7:01 167 (83%) -9 -- steep rolling hills
Stopped at stop light
1:06:07 1:42 7.80 8:18 134 (67%) -23 -- jog before getting going again
1:13:20 7:12 8.80 7:13 171 (85%) +79 -- uphill with a couple descents
1:20:15 6:53 9.80 6:54 176 (88%) -17 -- rolling hills
1:22:45 2:30 10.03 10:30 160 (80%) -30
Tu - 0 - didn't get any sleep
We - easy 12.00 1:51:33 9:18
Th - easy 6.00 0:56:46 9:28
Fr - threshold 8.20 1:08:10 8:19 - 4x7' w/ 3' on TM 6:58, 6:58, 6:53, 6:40
Sa - easy 6.00 0:56:31 9:25
Su - progression 10.03 1:21:45 8:09 - 20' hard end at end - 6:43 (7:01)/167, stopped at stop light, 1:42 (8:18), 7:12/171, 6:53/176
week 47.53 7:06:45
Everything on treadmill except Sunday. Not getting enough miles and gaining weight, but the sprinkling of quality might be paying off. Today's run went pretty well. The hard portion was very hilly and 2nd mile (7:12) was up a pretty steep hill but it was all somewhere between HM and marathon effort. Full splitsahol for today
Time Split time Distance Split pace Avg. HR Elev. chg.
0:09:19 9:19 1.00 9:20 172 (86%) 0
0:17:47 8:23 2.00 8:24 163 (82%) 0
0:26:39 8:36 3.00 8:37 156 (78%) +11
0:35:51 8:32 4.00 8:32 146 (73%) +39
0:43:49 7:58 5.00 7:58 148 (74%) -20
0:52:20 8:30 6.00 8:30 152 (76%) +25
0:57:41 5:21 6.63 8:30 143 (72%) -27
1:04:24 6:43 7.59 7:01 167 (83%) -9 -- steep rolling hills
Stopped at stop light
1:06:07 1:42 7.80 8:18 134 (67%) -23 -- jog before getting going again
1:13:20 7:12 8.80 7:13 171 (85%) +79 -- uphill with a couple descents
1:20:15 6:53 9.80 6:54 176 (88%) -17 -- rolling hills
1:22:45 2:30 10.03 10:30 160 (80%) -30
Tuesday, January 25, 2011
week of 17 January
With cherry blossom about 10 weeks away, I started my first full week of Hudson's half marathon training. Basically the format is sunday long run, monday easy with short hill sprints, tue speed-endurance, wed med long run, th easy, fri threshold, sat easy.
Threshold tempos are 2.5h pace, 1.5hr pace (HM) for me, and 1hr pace (a little faster the 10M pace for me).
All runs on TM this week except Monday.
I'm not religiously following the Hudson plans in the back of the book. I'm progressing the Su/Tu/Th runs as I feel I'm capable.
Threshold tempos are 2.5h pace, 1.5hr pace (HM) for me, and 1hr pace (a little faster the 10M pace for me).
All runs on TM this week except Monday.
- Mo - 6 easy w/ 4x8" hill sprints
- Tu - 8 mi w/8x1' 10k-3k pace on sched. I did on TM with 8x1' at 9mph (6:40) with last three at 9.3 mph(6:27)
- We - 10 easy
- Th - 6 easy
- Fr - Did 2 x 10' at 7:00 down to 6:40 I think with 5:00 rest.
- Sa - 7 easy
- Su - 10 w/ 10' near end at 6 deg and HR about 160bpm
I'm not religiously following the Hudson plans in the back of the book. I'm progressing the Su/Tu/Th runs as I feel I'm capable.
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