Monday, June 27th:
5:20 am, 67 degrees, 80% humidity, 0-5mph. Home-Kilmer Loop-Home. Nike Pegasus 27+ (Red).
6m rejuvenation pace - 8:41 average. First couple of miles I just couldn't get moving, but then again, I didn't really try to push the pace. Just let the run happen. Got a surprising surge at mile 4.5 and finished strong. Definitely forging my mental strength.
Tuesday, June 28th:
Day off. I don't feel as physically beat up as my day off last Tuesday, but it's been a hectic day at the office and my Mom flew into town today so I am glad running is not on the schedule for once.
Wednesday, June 29th:
5:00 am, 75 degrees, 80%, 5mph. Maple Shade Loop (Medium). Saucony C2.
6m easy (BOF) - 8:00 average. Very humid, thick air this morning, but ran very even splits and felt strong the whole way. Could have done my mid-week workout today, but thought I would hold off for better conditions tomorrow morning when I am off work and the temps are supposed to be a little better. The deer imagery has become my everyday run focusing tool to give me strength and I am loving it!
Thursday, June 30th:
4:55 am, 65 degrees, 70%, calm. Home-Valley Run-Knollwood-Valley Run-Home. New Balance 890.
1m warmup, 7m alternating tempo run (.38m@6:00/mi, .62m@6:35/mi), 1m cooldown. Actual splits (5:57 6:33, 48 31, 57 32, 58 31, 55 32, 59 32, 55 [uphill] 32).
I was well rested for this workout and it showed. I was really amped up the first three miles and had to hold back on both the faster and the recovery segments. I got into a little bit of a better rhythm the last 4 miles but still had a hard time finding exactly the right paces - not because the workout felt difficult, but because I just wanted to let loose. Very happy with the way I felt and the overall splits. Took Gatorade at miles 3.5/6.5/8, and took a Gu at mile 5.
Friday, July 1st:
5:45 am, 65 degrees, 65%, calm. Moorestown High School. Saucony C2.
6m easy - 7:53 average. Absolutely picture perfect morning. Ran easy on the track while the group did its workout. Legs felt pretty recovered after yesterday, although hamstrings were a little tight afterward. Really enjoying this recovery week with no doubles and a drop in mileage.
Saturday, July 2nd:
5:00 am, 65-70 degrees, 80%, calm. 4x Tavistock Loop (long version) + add on.
17m easy - 7:56 average. Longest run of the year (so far). Goal was to be on my feet for about 2 hours and 15 minutes, and the time of the run was 2:14.53. Can't really argue with pacing. Forcing myself to stay at a slow pace helped practice fat burning and patience. I also got to run LOTS of hills and I felt strong each time I attacked one. I took about a 30 second break after each loop to fuel, which has led me to consider a run/walk strategy for the marathon. It may go against the norm for most people that plan to run sub-3 hours, but it is making more and more sense to me, even if I incorporate it to only a segment of the actual race. May have to practice more in training before I decide to give the run/walk thing a go, but I am really happy with where I am at.
Sunday, July 3rd:
5:30 am, 73 degrees, 80%, 0-10mph. Maple Shade Loop (Medium). Nike Pegasus 27+ (Red).
6m easy (BOF) - 8:06. Very tight glute muscles from all those hills yesterday and the air was very thick and humid this morning. Regardless, I fell into a metronome-like rhythm after the first mile and finished feeling solid after yet another 50 mile week (on a recovery week no less!).
Weekly Total: 50 miles
I have found that the secret to getting stronger doesn't come from doing monster workouts or crazy fast time trials. It comes from putting in the work everyday and doing what is on the schedule - easy means easy, recovery means recovery, tempo means tempo, long means long. When you can do that, stay healthy, and put in week after week of quality running, there's no end to the gains in fitness.
8 weeks to the half-marathon, 15 weeks to the marathon.
Monday, June 27, 2011
Monday, June 20, 2011
Baltimore Marathon Training Week 2
Monday, June 20th:
5:15 am, 64 degrees, 90%, calm. Neighborhood-Merchantville-Neighborhood. Nike Pegasus 27+ (Red).
7m rejuvenation pace - 8:38 average. Woke up with a very tight/sore right calf/shin. As I left the house, I noticed somebody's dog (at least I hope it was somebody's dog) left a nice number two on my freshly cut lawn - somebody obviously tried to pick it up, which only made it worse. The point of me mentioning this is that my body felt like that image. Crap.
I also have some nice poison ivy going on my arms right now, so I had to run with my watch in my shorts' pocket. It was probably better that way so that I wouldn't have been depressed by my pace today. I actually finished up pretty strong the last two miles, so overall I feel good about myself for getting in the miles while feeling like poop. Tomorrow's an off day. Thank god.
Tuesday, June 21st:
As planned, no running. My right shin is still incredibly sore - almost feels like shin splints, which I haven't had since high school. Right now I don't think it's going to cost me any time off, as it seems to be progressively getting better as the day goes on. I bought a new pair of shoes over the weekend which I am dying to try out tomorrow. Guess we'll wait and see what tomorrow morning brings. Such is life.
Wednesday, June 22nd:
5:00 am, 68 degrees, 90%, calm. Home-Cherry Hill West Track-Home. New Balance 890.
2.25m warmup, 6x800m (2:53 +/-) w/200m slow jogs (1:30 +/-), 2m cooldown
Actual splits and recovery (2:53 1:25 2:53 1:23 2:53 1:26 2:50 1:23 2:53 1:25 2:52 1:21)
I tentatively left the house this morning wondering how my shin would hold up. I took an ice bath last night and slept in my compression socks which seemed to help. I thought it was a good sign when the overnight thunderstorm cleared my area just before I was scheduled to begin.
About a mile in, I felt nice and loose. Normally I would have done this workout on the road, but I decided to do it on the track because I didn't know how my rhythm would be thrown off by thinking about my shin. As you can see, I got into a nice rhythm and the workout felt pretty comfortable. I felt really loose and controlled on the cooldown afterward. Hopefully, the shin thing is behind me -- I'll make sure I really take my easy runs easy in the next few days and monitor closely. New shoes felt spectacular by the way - would highly recommend as a plush lightweight trainer/racer.
Thursday, June 23rd:
5:00 am, 73 degrees, 90%, calm. Home-Kilmer Loop-Home. Nike Pegasus 27+ (Red).
6m easy (BOF)- 8:02 average. Gotta love these easy runs, especially when the dewpoint is so high (72 this morning at 5:00 am)! Felt a lot better than the recovery run on Monday - I am learning it's important to take this easy runs really easy in order to be fresh for workouts. And the poison ivy on my arms finally seems to be healing, so I am hoping I can actually wear my Garmin the proper way by Sunday's long-run workout.
2:00 pm, 85 degrees, 60%, calm. Neighborhood. Saucony C2.
3m easy - 7:42 average. It's amazing that in the humidity and bright sun at 2:00 pm, the air temperature felt no worse than this morning's air temperature. Then I realized the dew point was "only" 71 this afternoon - so it stayed roughly constant from 5:00 am this morning, even as the air temperature rose (and of course the relative humidity fell). I am also noticing that these short second runs on double days require less effort than their morning counterparts. Hope that's the case tomorrow as I have got another easy double on the schedule.
Friday, June 24th:
5:45 am, 68 degrees, 90%, 0-5mph. Moorestown. New Balance 890.
7m easy - 7:52 average. First two miles relaxed pace with MDRP - great to see Ron Brock back in the stable! The group broke off for their various workouts and I continued with 5 more easy miles with two loops around the Westfield Ave crushed gravel path. You know it's a great run when you come across a deer on your path and you get to see it glide gracefully and noiselessly off into the woods. Great mental imagery for the rest of my run - felt like I had powerful, graceful stride.
2:15 pm, 82 degress, 55%, 5-10mph. Neighborhood. Adidas Marathon 10.
2.5m easy - 7:47 average. While the run was purposefully short, I felt like I accomplished a lot with this little easy session. I watched the USATF trials last night and took careful note of Shalane Flanagan's almost perfect form in the Women's 10,000m. She is noted for getting a lot of pushoff from her stride and moving everything forward with little wasted effort. I picked up on something she does that I lack - she brings her arm swing higher in front of her body than I do, almost like a boxer's jab into the air - I think this is what helps direct her motion straight ahead. I implemented this technique into my run today and noticed how much more effortless that motion made my stride - I almost felt like I was walking because my footstrike was so light and fast. I feel like things are falling into place this marathon cycle, even though it's only week two. And this after I felt so terrible on Monday.
Saturday, June 25th:
4:50 am, 65 degrees, 90%, calm. Maple Shade Loop (Medium). Nike Pegasus 27+ (Red).
6m easy - 7:46 average. At various moments, I found myself itching for tomorrow's long run workout. Had to harness the energy and remember the purpose of today's run - easy miles. Goal accomplished.
Sunday, June 26th:
6:00 am, 67-70 degrees, 70%, 0-10mph. Haddonfield Running Company-Cooper River-Tavistock. Adidas Marathon 10.
16.5m - 7:03 overall average
workout breakdown:
2m warmup - 7:52 average, 5x1 mile T-pace w/1:00 recovery jogs (5:54 54 51 50 48), 1m recovery 7:55, 8m easy 7:17 average
Super stoked! I really enjoyed this Daniel's-style workout and it went a lot smoother than I anticipated. The tempo miles were relaxed and under control. I hit up a gu and about 6oz of Gatorade between the 4th and 5th rep, so I was digesting that the first half mile of the last rep before settling down, keeping everything relaxed and focusing on my Deer imagery and my "The Hawk Will Never Die!" mantra on my Road ID bracelet. Last rep was a tad quick, but I was happy. The recovery mile felt very easy. It was great to have John and Rich join me for the last 8 miles. We ran the Tavistock Hills and I was surprised how easy 7:17 pace felt on the hills - I think I powered up Triple Hill during a 7:04 mile and was completely within myself. Great way to end the week and a huge confidence booster.
Weekly Total: 56 miles
Couldn't have asked for more from the two workouts. Learning to keep my easy runs really easy - I am anticipating another 8:30 pace stroll tomorrow morning, but that's okay. Staying fresh for the workouts is what's most important, as they pay off with the most reward. I get to cut back mileage a little this upcoming week, which is nice since my Mom will be in town. 9 weeks to the half-marathon, 16 weeks to the marathon.
5:15 am, 64 degrees, 90%, calm. Neighborhood-Merchantville-Neighborhood. Nike Pegasus 27+ (Red).
7m rejuvenation pace - 8:38 average. Woke up with a very tight/sore right calf/shin. As I left the house, I noticed somebody's dog (at least I hope it was somebody's dog) left a nice number two on my freshly cut lawn - somebody obviously tried to pick it up, which only made it worse. The point of me mentioning this is that my body felt like that image. Crap.
I also have some nice poison ivy going on my arms right now, so I had to run with my watch in my shorts' pocket. It was probably better that way so that I wouldn't have been depressed by my pace today. I actually finished up pretty strong the last two miles, so overall I feel good about myself for getting in the miles while feeling like poop. Tomorrow's an off day. Thank god.
Tuesday, June 21st:
As planned, no running. My right shin is still incredibly sore - almost feels like shin splints, which I haven't had since high school. Right now I don't think it's going to cost me any time off, as it seems to be progressively getting better as the day goes on. I bought a new pair of shoes over the weekend which I am dying to try out tomorrow. Guess we'll wait and see what tomorrow morning brings. Such is life.
Wednesday, June 22nd:
5:00 am, 68 degrees, 90%, calm. Home-Cherry Hill West Track-Home. New Balance 890.
2.25m warmup, 6x800m (2:53 +/-) w/200m slow jogs (1:30 +/-), 2m cooldown
Actual splits and recovery (2:53 1:25 2:53 1:23 2:53 1:26 2:50 1:23 2:53 1:25 2:52 1:21)
I tentatively left the house this morning wondering how my shin would hold up. I took an ice bath last night and slept in my compression socks which seemed to help. I thought it was a good sign when the overnight thunderstorm cleared my area just before I was scheduled to begin.
About a mile in, I felt nice and loose. Normally I would have done this workout on the road, but I decided to do it on the track because I didn't know how my rhythm would be thrown off by thinking about my shin. As you can see, I got into a nice rhythm and the workout felt pretty comfortable. I felt really loose and controlled on the cooldown afterward. Hopefully, the shin thing is behind me -- I'll make sure I really take my easy runs easy in the next few days and monitor closely. New shoes felt spectacular by the way - would highly recommend as a plush lightweight trainer/racer.
Thursday, June 23rd:
5:00 am, 73 degrees, 90%, calm. Home-Kilmer Loop-Home. Nike Pegasus 27+ (Red).
6m easy (BOF)- 8:02 average. Gotta love these easy runs, especially when the dewpoint is so high (72 this morning at 5:00 am)! Felt a lot better than the recovery run on Monday - I am learning it's important to take this easy runs really easy in order to be fresh for workouts. And the poison ivy on my arms finally seems to be healing, so I am hoping I can actually wear my Garmin the proper way by Sunday's long-run workout.
2:00 pm, 85 degrees, 60%, calm. Neighborhood. Saucony C2.
3m easy - 7:42 average. It's amazing that in the humidity and bright sun at 2:00 pm, the air temperature felt no worse than this morning's air temperature. Then I realized the dew point was "only" 71 this afternoon - so it stayed roughly constant from 5:00 am this morning, even as the air temperature rose (and of course the relative humidity fell). I am also noticing that these short second runs on double days require less effort than their morning counterparts. Hope that's the case tomorrow as I have got another easy double on the schedule.
Friday, June 24th:
5:45 am, 68 degrees, 90%, 0-5mph. Moorestown. New Balance 890.
7m easy - 7:52 average. First two miles relaxed pace with MDRP - great to see Ron Brock back in the stable! The group broke off for their various workouts and I continued with 5 more easy miles with two loops around the Westfield Ave crushed gravel path. You know it's a great run when you come across a deer on your path and you get to see it glide gracefully and noiselessly off into the woods. Great mental imagery for the rest of my run - felt like I had powerful, graceful stride.
2:15 pm, 82 degress, 55%, 5-10mph. Neighborhood. Adidas Marathon 10.
2.5m easy - 7:47 average. While the run was purposefully short, I felt like I accomplished a lot with this little easy session. I watched the USATF trials last night and took careful note of Shalane Flanagan's almost perfect form in the Women's 10,000m. She is noted for getting a lot of pushoff from her stride and moving everything forward with little wasted effort. I picked up on something she does that I lack - she brings her arm swing higher in front of her body than I do, almost like a boxer's jab into the air - I think this is what helps direct her motion straight ahead. I implemented this technique into my run today and noticed how much more effortless that motion made my stride - I almost felt like I was walking because my footstrike was so light and fast. I feel like things are falling into place this marathon cycle, even though it's only week two. And this after I felt so terrible on Monday.
Saturday, June 25th:
4:50 am, 65 degrees, 90%, calm. Maple Shade Loop (Medium). Nike Pegasus 27+ (Red).
6m easy - 7:46 average. At various moments, I found myself itching for tomorrow's long run workout. Had to harness the energy and remember the purpose of today's run - easy miles. Goal accomplished.
Sunday, June 26th:
6:00 am, 67-70 degrees, 70%, 0-10mph. Haddonfield Running Company-Cooper River-Tavistock. Adidas Marathon 10.
16.5m - 7:03 overall average
workout breakdown:
2m warmup - 7:52 average, 5x1 mile T-pace w/1:00 recovery jogs (5:54 54 51 50 48), 1m recovery 7:55, 8m easy 7:17 average
Super stoked! I really enjoyed this Daniel's-style workout and it went a lot smoother than I anticipated. The tempo miles were relaxed and under control. I hit up a gu and about 6oz of Gatorade between the 4th and 5th rep, so I was digesting that the first half mile of the last rep before settling down, keeping everything relaxed and focusing on my Deer imagery and my "The Hawk Will Never Die!" mantra on my Road ID bracelet. Last rep was a tad quick, but I was happy. The recovery mile felt very easy. It was great to have John and Rich join me for the last 8 miles. We ran the Tavistock Hills and I was surprised how easy 7:17 pace felt on the hills - I think I powered up Triple Hill during a 7:04 mile and was completely within myself. Great way to end the week and a huge confidence booster.
Weekly Total: 56 miles
Couldn't have asked for more from the two workouts. Learning to keep my easy runs really easy - I am anticipating another 8:30 pace stroll tomorrow morning, but that's okay. Staying fresh for the workouts is what's most important, as they pay off with the most reward. I get to cut back mileage a little this upcoming week, which is nice since my Mom will be in town. 9 weeks to the half-marathon, 16 weeks to the marathon.
Sunday, June 19, 2011
Baltimore Marathon Training Week 1
Monday, June 13th:
Day one - the promise of a new beginning.
5:05 am, 64 degrees, 75% humidity, 10-15 mph wind. Maple Shade loop - long version. Saucony C2.
8m easy - 8:08 average. Ran based on feel (BOF) - meaning, I didn't check my watch until the run was over. Recovery from yesterday's 14 mile long run. Felt pretty relaxed and smooth - thought I was moving faster than I was, but hey, that's what easy runs are for and it is only day one. No need to get ahead of myself. 18 weeks to go.
Tuesday, June 14th:
Scheduled off day. Sundays are usually my long run days, Monday is always my long day at work, so Tuesday is the day I almost always take off. My most important training day of the week.
Wednesday, June 15th:
5:00 am, 56 degrees, 75% humidity, 0-5mph wind. Home-Valley Run-Knollwood-Valley Run-Home. Nike Run+Avant.
1.5m warmup, 6m alternating tempo run (.25m@6:05/mi, .75m@6:40/mi), 1.5m cooldown. My actual pace splits for each segment (6:00 38, 02 40, 04 36, 03 38, 00 38, 04 39)
The goal of this workout is to improve my body's ability to clear lactate. Because the "recovery" periods were long, I felt pretty in control throughout the run and the pickups were very manageable. You will see me use this style of workout every other week with the hard segments getting faster and longer and the recovery segments getting faster and shorter. Two weeks before my half marathon, I will essentially need to "average" 8 miles at goal half-marathon pace. I prefer not to think about that right now.
Thursday, June 16th:
4:55 am, 62 degrees, 80%, calm. Maple Shade loop - medium version. Nike Pegasus 27+ (Red).
6m easy - 7:57 average. There was nothing easy about this morning's run. I felt exhausted, legs heavy/tired, just couldn't get myself moving. I know there are going to be many runs like this during the marathon cycle, but I was hoping they wouldn't start on day four.
2:30 pm, 78 degrees, 40%, 5-10 mph. Merchantville Loop (Short). Nike Pegasus 27+ (Blue).
4m easy - 7:34 average. Literal night and day difference from this morning. Guess that afternoon cup of coffee at 12:30 pm was a good pick me up. Glad my first double turned out successful, especially after this morning's disaster.
Friday, June 17th:
5:45 am, 68 degrees, 90%, 0-5mph. Moorestown High School. Adidas Marathon 10.
7m easy - 7:30 average. Joined some of my friends for their morning workout. We did the first two miles together, they did their workout while I got in 3 more easy miles, and then I joined Tom Elliott on the track for 5x200m (40 seconds) with 400m easy jog recoveries. The pick-me ups were an effortless way to add quality running on an easy day. Finished feeling fresh.
Skipped my afternoon easy run and took a nap instead. Sometimes you just have to listen to your body. I didn't feel guilty since I got some bonus quality running in this morning and I want to make sure I give myself enough recovery time between my workouts this cycle.
Saturday, June 18th:
7:30 am, 75 degrees, 70%, 0-10mph. Moorestown Store Run - long version. Saucony C2.
8m easy - 7:30 average. Nice conversational pace with John Denning and Rich Wojnar. Legs were a little heavy the last couple miles, but shortening my stride and increasing turnover quickly alleviated the discomfort. Feel refreshed for tomorrow's workout.
Sunday, June 19th:
Father's Day
5:00 am, 66 degrees, 90%, 0-5mph. Home-Garden State-Cooper River-Garden State-Home. Adidas Marathon 10.
3m easy, 6m @ 6:15/mi, 3m easy
Actual tempo segment mile splits (6:15 10 11 10 12 10). Had to work a lot harder than I wanted to - due mostly I believe to the high humidity. Still, I did get into a pretty solid rhythm from mile 1.5-4.5. Legs were pretty heavy on the cooldown, but was able to comfortably maintain 7:30 pace. Also wore my new Road ID bracelet the girls got me for Father's Day. Frankie asked me when I got home if it made me faster. I told her that it makes me stronger, even when I am weak. She smiled.
12:30 pm, 80 degrees, 45%, 5-10 mph. Neighborhood loop. Nike Lunarfly.
2m easy - 8:14 average. Decided to do an easy shakeout run after this morning's tough tempo. Glad I did. Second mile felt smooth and got in some quality stretching after.
Weekly Total: 56 miles
A few bumps here and there, but finished my first week in one piece and got in some nice quality workouts. 10 more weeks to half marathon. 17 weeks to marathon.
Day one - the promise of a new beginning.
5:05 am, 64 degrees, 75% humidity, 10-15 mph wind. Maple Shade loop - long version. Saucony C2.
8m easy - 8:08 average. Ran based on feel (BOF) - meaning, I didn't check my watch until the run was over. Recovery from yesterday's 14 mile long run. Felt pretty relaxed and smooth - thought I was moving faster than I was, but hey, that's what easy runs are for and it is only day one. No need to get ahead of myself. 18 weeks to go.
Tuesday, June 14th:
Scheduled off day. Sundays are usually my long run days, Monday is always my long day at work, so Tuesday is the day I almost always take off. My most important training day of the week.
Wednesday, June 15th:
5:00 am, 56 degrees, 75% humidity, 0-5mph wind. Home-Valley Run-Knollwood-Valley Run-Home. Nike Run+Avant.
1.5m warmup, 6m alternating tempo run (.25m@6:05/mi, .75m@6:40/mi), 1.5m cooldown. My actual pace splits for each segment (6:00 38, 02 40, 04 36, 03 38, 00 38, 04 39)
The goal of this workout is to improve my body's ability to clear lactate. Because the "recovery" periods were long, I felt pretty in control throughout the run and the pickups were very manageable. You will see me use this style of workout every other week with the hard segments getting faster and longer and the recovery segments getting faster and shorter. Two weeks before my half marathon, I will essentially need to "average" 8 miles at goal half-marathon pace. I prefer not to think about that right now.
Thursday, June 16th:
4:55 am, 62 degrees, 80%, calm. Maple Shade loop - medium version. Nike Pegasus 27+ (Red).
6m easy - 7:57 average. There was nothing easy about this morning's run. I felt exhausted, legs heavy/tired, just couldn't get myself moving. I know there are going to be many runs like this during the marathon cycle, but I was hoping they wouldn't start on day four.
2:30 pm, 78 degrees, 40%, 5-10 mph. Merchantville Loop (Short). Nike Pegasus 27+ (Blue).
4m easy - 7:34 average. Literal night and day difference from this morning. Guess that afternoon cup of coffee at 12:30 pm was a good pick me up. Glad my first double turned out successful, especially after this morning's disaster.
Friday, June 17th:
5:45 am, 68 degrees, 90%, 0-5mph. Moorestown High School. Adidas Marathon 10.
7m easy - 7:30 average. Joined some of my friends for their morning workout. We did the first two miles together, they did their workout while I got in 3 more easy miles, and then I joined Tom Elliott on the track for 5x200m (40 seconds) with 400m easy jog recoveries. The pick-me ups were an effortless way to add quality running on an easy day. Finished feeling fresh.
Skipped my afternoon easy run and took a nap instead. Sometimes you just have to listen to your body. I didn't feel guilty since I got some bonus quality running in this morning and I want to make sure I give myself enough recovery time between my workouts this cycle.
Saturday, June 18th:
7:30 am, 75 degrees, 70%, 0-10mph. Moorestown Store Run - long version. Saucony C2.
8m easy - 7:30 average. Nice conversational pace with John Denning and Rich Wojnar. Legs were a little heavy the last couple miles, but shortening my stride and increasing turnover quickly alleviated the discomfort. Feel refreshed for tomorrow's workout.
Sunday, June 19th:
Father's Day
5:00 am, 66 degrees, 90%, 0-5mph. Home-Garden State-Cooper River-Garden State-Home. Adidas Marathon 10.
3m easy, 6m @ 6:15/mi, 3m easy
Actual tempo segment mile splits (6:15 10 11 10 12 10). Had to work a lot harder than I wanted to - due mostly I believe to the high humidity. Still, I did get into a pretty solid rhythm from mile 1.5-4.5. Legs were pretty heavy on the cooldown, but was able to comfortably maintain 7:30 pace. Also wore my new Road ID bracelet the girls got me for Father's Day. Frankie asked me when I got home if it made me faster. I told her that it makes me stronger, even when I am weak. She smiled.
12:30 pm, 80 degrees, 45%, 5-10 mph. Neighborhood loop. Nike Lunarfly.
2m easy - 8:14 average. Decided to do an easy shakeout run after this morning's tough tempo. Glad I did. Second mile felt smooth and got in some quality stretching after.
Weekly Total: 56 miles
A few bumps here and there, but finished my first week in one piece and got in some nice quality workouts. 10 more weeks to half marathon. 17 weeks to marathon.
Welcome
I have never written a blog before. And perhaps I am a bit presumptuous that anyone besides myself will end up reading this. But even if only for posterity's sake, I choose to dive headlong into the blogging universe to create a detailed diary of my running - that is, more detailed and more personal than the numbers-oriented Excel spreadsheet I have been maintaining for the past 3+ years.
Cliff Notes version of my running story:
I ran in high school and liked it a lot. I was decent (4:30 miler, 16:10 cross country) but not scholarship material. I never pretended or intended to be. I just liked running. The camaraderie of being on a team, the discipline of going out and working hard every day to get better, but most of all the feeling I got when I ran - the proverbial runner's high.
I got to college and fell into my studies, met my future wife, graduated, started working 50 hour weeks, got married, bought a house, started a family, etc. Life happened. Running did not.
Flashforward to my 30th birthday - February 2008. I step on a scale and it tells me I weigh 196 lbs. I weighed 165 lbs. in high school. My back hurt all the time. I was constantly lethargic and weak. Something definitely was not right. Coincidentally, my younger brother Anthony announces his intentions of running a marathon in 16 weeks in June. Do I want in?
Initially I scoff, because I am fat and slow. I am married and have a soon to be 4 year old daughter. I physically can't, nor do I have the time to, train for a marathon. But the thought intrigues me. I tell him I will try to help him train by running a few miles a couple days a week.
And that's how it all started again.
I now have two daughters, ages 6 and 2. I have completed four marathons (including that painful first one), but none yet to my full potential due to improper training, injuries, and in one case plain bad luck. I have also completed 5 half marathons, each increasingly faster but still nowhere near my potential for the same reasons.
I am finally back to 165 lbs. again. This will be the year I run to my potential. And this is the blog to prove it.
2011 Goals:
Wildwood Half-Marathon, Aug. 28th:
Gold: 1:18.xx
Silver: 1:20.xx
Bronze: 1:22.xx
Baltimore Marathon, Oct. 15th:
Gold: 2:47.xx
Silver: 2:54.xx
Bronze: 2:59.59
Cliff Notes version of my running story:
I ran in high school and liked it a lot. I was decent (4:30 miler, 16:10 cross country) but not scholarship material. I never pretended or intended to be. I just liked running. The camaraderie of being on a team, the discipline of going out and working hard every day to get better, but most of all the feeling I got when I ran - the proverbial runner's high.
I got to college and fell into my studies, met my future wife, graduated, started working 50 hour weeks, got married, bought a house, started a family, etc. Life happened. Running did not.
Flashforward to my 30th birthday - February 2008. I step on a scale and it tells me I weigh 196 lbs. I weighed 165 lbs. in high school. My back hurt all the time. I was constantly lethargic and weak. Something definitely was not right. Coincidentally, my younger brother Anthony announces his intentions of running a marathon in 16 weeks in June. Do I want in?
Initially I scoff, because I am fat and slow. I am married and have a soon to be 4 year old daughter. I physically can't, nor do I have the time to, train for a marathon. But the thought intrigues me. I tell him I will try to help him train by running a few miles a couple days a week.
And that's how it all started again.
I now have two daughters, ages 6 and 2. I have completed four marathons (including that painful first one), but none yet to my full potential due to improper training, injuries, and in one case plain bad luck. I have also completed 5 half marathons, each increasingly faster but still nowhere near my potential for the same reasons.
I am finally back to 165 lbs. again. This will be the year I run to my potential. And this is the blog to prove it.
2011 Goals:
Wildwood Half-Marathon, Aug. 28th:
Gold: 1:18.xx
Silver: 1:20.xx
Bronze: 1:22.xx
Baltimore Marathon, Oct. 15th:
Gold: 2:47.xx
Silver: 2:54.xx
Bronze: 2:59.59
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