Monday, August 29th:
Day off. Had to drive to Home Depot first thing in the morning to get a part to fix my water heater. The pilot light got washed out during the flood and wouldn't re-light yesterday so we had some luke-warm showers at best last night. The kicker is after I got home this morning, I got the pilot to re-light without replacing the part. Oh well, I am so sore and tired from this weekend that I probably should have taken the day off anyway.
Tuesday, August 30th:
5:15 am, 58 degrees, 90%, calm. Kilmer Loop. Adidas Marathon 10 B.
6m easy - 7:47 average.
Felt good to get back out on the roads, especially with the cooler temps. Humidity still very high, and I could really feel it the first mile or two. Was able to shake out the soreness/stiffness in my glutes and get into a nice rhythm after two miles. Good to be back.
Tuesday, August 30th:
8:15 pm, 75 degrees, 50%, calm. Merchantville-Neighborhood. New Balance 890.
4m easy - 7:43 average.
Relaxing night run. Lower humidity, light on my feet, easy as pie. Psyched for workout in the AM. I have this sudden desire to run as many miles as physically, safely possible in the next few weeks - the turning of the calendar this week reminds me how hard it is to believe that taper time is about a month away.
Wednesday, August 31:
4:45 am, 59 degrees, 90%, calm. Neighborhood Loop. New Balance 890.
2m warm up, 2x3m w/4:00 recovery jog, 1.25m cool down
Goal pace: 6:05-10/mi
Actual splits: (6:07 05 02, 6:09 08 00)
I wasn't so sure about the workout 1.5m into the first set, as I felt like I was already having to work fairly hard. But after the recovery jog, I felt very strong on the 2nd set and had plenty left at the end. Fantastic workout - I am now glad I gave myself the two recovery days earlier in the week, as today was a great rust-buster/confidence-booster.
Wednesday, August 31st:
8:15 pm, 74 degrees, 65%, 0-10mph. Neighborhood. Nike Pegasus 27+ (Red).
3m easy - 7:45 average.
Really starting to believe in the power of doubles. These easy night runs really allow my legs to recover from the longer morning sessions by flushing out all the yucky stuff that builds up rather than letting it sit and fester overnight. Sounds crazy, but the more frequently you run, the easier it feels. Or maybe it's just the cooler temperatures that are making running feel easier. Either way, I am liking how I am feeling and will keep the trend going when possible until it becomes too much.
Thursday, Sept. 1st:
4:45 am, 60 degrees, 95%, calm. Maple Shade Loop (L). Adidas Marathon B.
7m easy (BOF) - 7:48 average.
Very humid, legs little heavy first 3-4 miles, but was running with music and let it guide me - felt solid the last 3 miles.
Thursday, Sept 1st:
8:30 pm, 74 degrees, 60%, calm. Neighborhood. Nike Run Avant.
3m easy (BOF) - 8:02 average.
Legs little sore/heavy from doing yard work and basement cleanup this afternoon. Intentionally ran very slow, but still turned out to be a decent pace.
Friday, Sept 2nd:
5:45 am, 60 degrees, 90%, calm. Moorestown. New Balance 890.
8m easy - 7:40 average.
Conversational run with Rich. Miles 2-7: we were absolutely locked in (7:32-37/mi). Did 6x100m strides after the run, and it felt great to turn over the wheels that fast. Felt strong and loose afterward. Longest run of the training cycle tomorrow - can't wait!
Saturday, Sept. 3rd:
6:10 am, 65-69 degrees, 85-75% humidity, 0-10mph. Haddonfield-Heights-Runnemede-Haddonfield Loop. Adidas Marathon 10.
22m easy - 7:25 average.
Spent most of the run with John Schwab - ran at conversational pace. Stayed as relaxed as possible, even during a brief period of discomfort during miles15-17. Most miles between 7:18-:25 pace. A few rolling hills. Was very strong the last 2+ miles on the Tavistock Hills - great sign for Baltimore. Long runs are now all downhill in terms of overall distance until the race! Whoopee!
Sunday, Sept. 4th:
5:15 am, 69 degrees, 90%, 0-10mph. Hialeah-CH Blvd-Kilmer Loop. New Balance 890.
7m easy - 7:54 average.
Felt amazingly strong after yesterday's long run. No residual soreness, got into comfort zone within 1/2 mile and felt stronger and stronger as the run progressed. Had to hold back from the desire to run faster. Great way to end the week.
Weekly Total: 70 miles
70 miles in 6 days. This is the strongest my body has felt the entire marathon cycle. Easy runs feeling easier, long runs feeling easier, recovery runs feeling easier - it's just a great overall feeling. Now it's time to keep myself in check and not go overboard the last couple training weeks before the taper.
6 weeks to the marathon.
Tuesday, August 30, 2011
Monday, August 22, 2011
Baltimore Marathon Training Week 11
Monday, August 22nd:
5:20 am, 69 degrees, 90%, 0-10mph. Hialeah-Kilmer Loop. Nike Pegasus 27+ (Red).
2m warm up, 4MP (6:30 25 25 20), 2m cool down.
Great news is my heel felt fine when I woke up, at the start of the run, and at the end of the run. But I think all the stretching and exercises I did for my heel yesterday took a toll on the rest of my leg muscles, as it took me a while to get moving today, especially during the tempo segment of the run. I had to work harder in spots than I had wanted to, but I finished strong on the uphill segment of Hialeah Drive. Positive sign is I recovered very quickly, and the cool down felt super easy. Nice way to start the week.
Tuesday, August 23rd:
8:25 pm, 70 degrees, 65%, 0-5mph. Neighborhood. Nike Pegasus 27+ (Red).
4m easy - 7:35 average.
Slept in this morning, so I snuck out at night and go in an easy 4 with wonderfully cool temps and a mild breeze. Air felt very fresh, and I ran free. Wonderful.
Wednesday, August 24th:
4:45 am, 63 degrees, 80%, 0-5mph. Home-Tavistock Loop (S)-Home. Nike Pegasus 27+ (Red).
10m easy - 8:03 average.
More beautiful weather -- which in a way is a shame because the half-marathon this weekend appears all but a total washout with the impending Hurricane Irene. I would rather have today's temps on Sunday and get to race. Regardless, it was nice to get in higher mileage mid-week while running slow and easy. Still deciding how to adjust my schedule this weekend; I am trying to get in as many miles as I can while the weather is still good. Guess I'll make a decision closer to the weekend.
Thursday, August 25th:
4:45 am, 74 degrees, 80%, 0-10mph. Maple Shade Loop (L). New Balance 890.
2m warm up, 6x400 roads (87 85 84 84 84 83) w/400 jog, 2m cool down.
Nice turnover run, which is designed to be a taper workout for Sunday's half-marathon which almost assuredly won't be happening. Felt pretty fresh after the 2nd rep, and the recoveries were pretty honest - around 7:40/mi pace. Now that my left heel is on the mend, I felt a slight twinge on the outer tendon of my right ankle - nothing major, most likely an overcompensation thing. Will monitor. Kind of sad about the race, but happy I am very fit and working on a replacement long run/workout for Saturday with the group.
Thursday, August 25th:
6:25 pm, 74 degrees, 90%, 0-10mph. Neighborhood. Adidas Marathon 10 B.
3m easy (BOF) - 7:39 average.
Love breaking in new shoes on a first run! These will most likely be the pair that I race the marathon in, so I am starting them off with some easy miles before using them for a workout/long run. Second run felt great today - ran with music for the first time in a long time, which gave me an extra boost.
Friday, August 26th:
5:45 am, 70 degrees, 95%, 0-5mph. Moorestown. New Balance 890.
8m easy - 7:56 average.
Ominous fog, very humid - imagined that it looked like a scene out of Hounds of the Baskervilles. Group run, very conversational and easy. Both ankles felt pretty solid today.
Saturday, August 27th:
7:00 am, 75 degrees, 90%, 0-10mph. Manayunk-Kelly Drive-Belmont-Strawberry Mansion. Adidas Marathon 10.
3m warm up, 9MP Hills 6:36 average (6:37 40 37 38 44 24 35 43 28), 4m cool down.
Brutally warm and humid run today on a tough, unrelenting course of climb after climb. Goal was to try to run 12-13 MP but with the heat/humidity/hills the 9 miles felt like half-marathon effort and I didn't want to cook myself today. Didn't have many opportunities to take fluids, so my body temp was probably way higher than normal, but I am happy with how I toughed it out there today. Great mental and physical preparation for the hilly Baltimore marathon course. Now it's time to wait and see what Hurricane Irene has in store for us tonight/tomorrow!
Sunday, August 28th:
Hurricane Irene. Spent the day emptying my flooded basement of 6-8 inches of water. I would have rather been running in the storm! Something tells me my glutes are going to be absolutely pounding tomorrow from lifting 824,538 buckets of water!
Weekly Total: 56 miles
I can only sum up the week like this: we had an earthquake and a hurricane in New Jersey this week, but no half marathon. You just pick up the pieces and move on. 7 weeks to the marathon.
5:20 am, 69 degrees, 90%, 0-10mph. Hialeah-Kilmer Loop. Nike Pegasus 27+ (Red).
2m warm up, 4MP (6:30 25 25 20), 2m cool down.
Great news is my heel felt fine when I woke up, at the start of the run, and at the end of the run. But I think all the stretching and exercises I did for my heel yesterday took a toll on the rest of my leg muscles, as it took me a while to get moving today, especially during the tempo segment of the run. I had to work harder in spots than I had wanted to, but I finished strong on the uphill segment of Hialeah Drive. Positive sign is I recovered very quickly, and the cool down felt super easy. Nice way to start the week.
Tuesday, August 23rd:
8:25 pm, 70 degrees, 65%, 0-5mph. Neighborhood. Nike Pegasus 27+ (Red).
4m easy - 7:35 average.
Slept in this morning, so I snuck out at night and go in an easy 4 with wonderfully cool temps and a mild breeze. Air felt very fresh, and I ran free. Wonderful.
Wednesday, August 24th:
4:45 am, 63 degrees, 80%, 0-5mph. Home-Tavistock Loop (S)-Home. Nike Pegasus 27+ (Red).
10m easy - 8:03 average.
More beautiful weather -- which in a way is a shame because the half-marathon this weekend appears all but a total washout with the impending Hurricane Irene. I would rather have today's temps on Sunday and get to race. Regardless, it was nice to get in higher mileage mid-week while running slow and easy. Still deciding how to adjust my schedule this weekend; I am trying to get in as many miles as I can while the weather is still good. Guess I'll make a decision closer to the weekend.
Thursday, August 25th:
4:45 am, 74 degrees, 80%, 0-10mph. Maple Shade Loop (L). New Balance 890.
2m warm up, 6x400 roads (87 85 84 84 84 83) w/400 jog, 2m cool down.
Nice turnover run, which is designed to be a taper workout for Sunday's half-marathon which almost assuredly won't be happening. Felt pretty fresh after the 2nd rep, and the recoveries were pretty honest - around 7:40/mi pace. Now that my left heel is on the mend, I felt a slight twinge on the outer tendon of my right ankle - nothing major, most likely an overcompensation thing. Will monitor. Kind of sad about the race, but happy I am very fit and working on a replacement long run/workout for Saturday with the group.
Thursday, August 25th:
6:25 pm, 74 degrees, 90%, 0-10mph. Neighborhood. Adidas Marathon 10 B.
3m easy (BOF) - 7:39 average.
Love breaking in new shoes on a first run! These will most likely be the pair that I race the marathon in, so I am starting them off with some easy miles before using them for a workout/long run. Second run felt great today - ran with music for the first time in a long time, which gave me an extra boost.
Friday, August 26th:
5:45 am, 70 degrees, 95%, 0-5mph. Moorestown. New Balance 890.
8m easy - 7:56 average.
Ominous fog, very humid - imagined that it looked like a scene out of Hounds of the Baskervilles. Group run, very conversational and easy. Both ankles felt pretty solid today.
Saturday, August 27th:
7:00 am, 75 degrees, 90%, 0-10mph. Manayunk-Kelly Drive-Belmont-Strawberry Mansion. Adidas Marathon 10.
3m warm up, 9MP Hills 6:36 average (6:37 40 37 38 44 24 35 43 28), 4m cool down.
Brutally warm and humid run today on a tough, unrelenting course of climb after climb. Goal was to try to run 12-13 MP but with the heat/humidity/hills the 9 miles felt like half-marathon effort and I didn't want to cook myself today. Didn't have many opportunities to take fluids, so my body temp was probably way higher than normal, but I am happy with how I toughed it out there today. Great mental and physical preparation for the hilly Baltimore marathon course. Now it's time to wait and see what Hurricane Irene has in store for us tonight/tomorrow!
Sunday, August 28th:
Hurricane Irene. Spent the day emptying my flooded basement of 6-8 inches of water. I would have rather been running in the storm! Something tells me my glutes are going to be absolutely pounding tomorrow from lifting 824,538 buckets of water!
Weekly Total: 56 miles
I can only sum up the week like this: we had an earthquake and a hurricane in New Jersey this week, but no half marathon. You just pick up the pieces and move on. 7 weeks to the marathon.
Tuesday, August 16, 2011
Baltimore Marathon Training Week 10
Monday, August 15th:
Unplanned day off. Penny decided at 4:00 am she didn't want to sleep anymore. Was dealing with her, and by the time she fell back asleep it was too late in the morning and I was too tired to run. Probably for the best since work turned out to be a 12+ hour day today! Get back on the saddle tomorrow morning.
Tuesday, August 16th:
5:00 am, 67 degrees, 90%, 0-10mph. Kilmer Loop. Nike Pegasus 27+ (Red).
6m easy - 7:56 average.
Nice first day back in the neighborhood. Felt rested from yesterday. Temps a little cooler, but still very humid. Legs finally feel like they are back under me after Saturday's long marathon workout.
Wednesday, August 17th:
4:30 am, 67 degrees, 85%, calm. Cherry Hill West Track. Nike Lunarfly.
2m warm up, 10x800m w/200m slow jogs, 1.75m cool down
Goal splits: 2:49-53
Actual splits: (2:51 51 51 50 51 51 51 51 51 48)
Very mystical, foggy morning at the track. I settled in to the workout pace nicely after the 2nd rep and just found a great rhythm. I was concerned about the stray pit bull who sometimes shows up at the track for my early morning workouts, but for the longest time it didn't look like he would make an appearance. I also thought about doing only 6-8 reps to take it easy on my heel and to give my body more time to recover from last Saturday's epic marathon workout. Wouldn't you know, after the 6th rep, the pit bull shows up at the track! But this time, all the gates are locked and he isn't able to make it onto the infield. I start thinking of the dog as a symbol of my fear - ever present, but for this day locked out. I gain strength after the 8th rep and decide to do the whole 10. Wouldn't you know the last two were the easiest? I locked out my fear, believed in myself, and accomplished another milestone workout. It's pretty much all easy runs from here to the half-marathon next weekend, and I know I don't have to be afraid if I don't want to.
Thursday, August 18th:
4:45 am, 69 degrees, 80%, calm. Cherry Hill Blvd Loop. New Balance 890.
6m easy (BOF) - 7:57 average.
Slow going at first, but didn't force the issue and let the run progress gradually. Warmed up by mile 3, and was on cruise control the last mile. Nice recovery from yesterday's workout.
Friday, August 19th:
5:45 am, 69 degrees, 90%, 0-5mph. Jim Price's house-MHS. Saucony C2.
8m easy (BOF) - 8:05 average.
Great easy run, got to catch up with JP. Did a nice slow warm up with him to MHS track, then did 3m on my own around 7:50/pace while he did a workout on the track, then a nice cool down back to his house. Very controlled, conversational pace.
Saturday, August 20:
6:15 am, 70-77 degress, 90-70%, 0-10mph. 2x Lloyd Hall-Belmont Hills-Strawberry Mansion Loops. Adidas Marathon 10.
20m easy - 7:50 average.
Hills, hills, and more hills! Nice easy pace long run with Jamie and Rich. Great "time-on-your-feet"/strength run. Took my usual gu gels at 6m/12m/18m (strawberry-banana is a great flavor, btw!) but didn't carry gatorade to practice deleting glycogen stores. Took about 12-16 ounces Gatorade at the 12 mile mark after the first loop but none otherwise. Felt very strong the entire way, especially on the uphill segments. Last 3 miles were in the low 7:30s. Left heel was very sore for the rest of the day, even after the ice bath and time spent in Al's pool. See how I feel in the morning.
Sunday, August 21st:
7:45 am, 74 degrees, 90%, 0-10mph. Maple Shade loop (M). Nike Pegasus 27+ (Red).
6m easy - 7:34 average.
I promised Janine I would let her sleep in this morning, but I was up at 6:15 am anyway. My left heel was very sore/tight the first 10-15 minutes - I could barely hobble around the house. I drank my coffee and did a ton of strengthening/stretching exercises for my heel that I researched last night. I also cut a slot out of the back of my left shoe (they are an older pair with maybe 50-75 miles left of life in them) to relieve pressure on the heel when I run. The exercises and the heel slot made a TREMENDOUS difference during the run this morning - no pain whatsoever, and a much greater range of motion and push off during stride! Usually it takes me about 1/2m to a 1m to get moving, but today I was strong from the first step and was like a metronome with my splits after the first mile. I am encouraged by the quick pain relief this morning, even if it helps just during the run. I'll probably wear these same shoes for several runs in a row this week to see if symptoms fully dissipate or at least start to subside.
Weekly Total: 56 miles
I am starting to sense the anticipation of next weekend's half-marathon. While I would prefer to be 100% pain free at the starting line, I would be happy if I just felt the way I did during this morning's run - we'll see what these exercises and modified shoes will do for me during this sharpening week. Very happy with the hill running I got in yesterday, as it gives me greater confidence for the hilly marathon course I will be running in October.
1 week to half-marathon, 8 weeks to the marathon.
Unplanned day off. Penny decided at 4:00 am she didn't want to sleep anymore. Was dealing with her, and by the time she fell back asleep it was too late in the morning and I was too tired to run. Probably for the best since work turned out to be a 12+ hour day today! Get back on the saddle tomorrow morning.
Tuesday, August 16th:
5:00 am, 67 degrees, 90%, 0-10mph. Kilmer Loop. Nike Pegasus 27+ (Red).
6m easy - 7:56 average.
Nice first day back in the neighborhood. Felt rested from yesterday. Temps a little cooler, but still very humid. Legs finally feel like they are back under me after Saturday's long marathon workout.
Wednesday, August 17th:
4:30 am, 67 degrees, 85%, calm. Cherry Hill West Track. Nike Lunarfly.
2m warm up, 10x800m w/200m slow jogs, 1.75m cool down
Goal splits: 2:49-53
Actual splits: (2:51 51 51 50 51 51 51 51 51 48)
Very mystical, foggy morning at the track. I settled in to the workout pace nicely after the 2nd rep and just found a great rhythm. I was concerned about the stray pit bull who sometimes shows up at the track for my early morning workouts, but for the longest time it didn't look like he would make an appearance. I also thought about doing only 6-8 reps to take it easy on my heel and to give my body more time to recover from last Saturday's epic marathon workout. Wouldn't you know, after the 6th rep, the pit bull shows up at the track! But this time, all the gates are locked and he isn't able to make it onto the infield. I start thinking of the dog as a symbol of my fear - ever present, but for this day locked out. I gain strength after the 8th rep and decide to do the whole 10. Wouldn't you know the last two were the easiest? I locked out my fear, believed in myself, and accomplished another milestone workout. It's pretty much all easy runs from here to the half-marathon next weekend, and I know I don't have to be afraid if I don't want to.
Thursday, August 18th:
4:45 am, 69 degrees, 80%, calm. Cherry Hill Blvd Loop. New Balance 890.
6m easy (BOF) - 7:57 average.
Slow going at first, but didn't force the issue and let the run progress gradually. Warmed up by mile 3, and was on cruise control the last mile. Nice recovery from yesterday's workout.
Friday, August 19th:
5:45 am, 69 degrees, 90%, 0-5mph. Jim Price's house-MHS. Saucony C2.
8m easy (BOF) - 8:05 average.
Great easy run, got to catch up with JP. Did a nice slow warm up with him to MHS track, then did 3m on my own around 7:50/pace while he did a workout on the track, then a nice cool down back to his house. Very controlled, conversational pace.
Saturday, August 20:
6:15 am, 70-77 degress, 90-70%, 0-10mph. 2x Lloyd Hall-Belmont Hills-Strawberry Mansion Loops. Adidas Marathon 10.
20m easy - 7:50 average.
Hills, hills, and more hills! Nice easy pace long run with Jamie and Rich. Great "time-on-your-feet"/strength run. Took my usual gu gels at 6m/12m/18m (strawberry-banana is a great flavor, btw!) but didn't carry gatorade to practice deleting glycogen stores. Took about 12-16 ounces Gatorade at the 12 mile mark after the first loop but none otherwise. Felt very strong the entire way, especially on the uphill segments. Last 3 miles were in the low 7:30s. Left heel was very sore for the rest of the day, even after the ice bath and time spent in Al's pool. See how I feel in the morning.
Sunday, August 21st:
7:45 am, 74 degrees, 90%, 0-10mph. Maple Shade loop (M). Nike Pegasus 27+ (Red).
6m easy - 7:34 average.
I promised Janine I would let her sleep in this morning, but I was up at 6:15 am anyway. My left heel was very sore/tight the first 10-15 minutes - I could barely hobble around the house. I drank my coffee and did a ton of strengthening/stretching exercises for my heel that I researched last night. I also cut a slot out of the back of my left shoe (they are an older pair with maybe 50-75 miles left of life in them) to relieve pressure on the heel when I run. The exercises and the heel slot made a TREMENDOUS difference during the run this morning - no pain whatsoever, and a much greater range of motion and push off during stride! Usually it takes me about 1/2m to a 1m to get moving, but today I was strong from the first step and was like a metronome with my splits after the first mile. I am encouraged by the quick pain relief this morning, even if it helps just during the run. I'll probably wear these same shoes for several runs in a row this week to see if symptoms fully dissipate or at least start to subside.
Weekly Total: 56 miles
I am starting to sense the anticipation of next weekend's half-marathon. While I would prefer to be 100% pain free at the starting line, I would be happy if I just felt the way I did during this morning's run - we'll see what these exercises and modified shoes will do for me during this sharpening week. Very happy with the hill running I got in yesterday, as it gives me greater confidence for the hilly marathon course I will be running in October.
1 week to half-marathon, 8 weeks to the marathon.
Monday, August 8, 2011
Baltimore Marathon Training Week 9
Monday, August 8th:
6:20 am, 77 degrees, 85%, 0-10 mph. Cinnaminson-Moorestown. Nike Pegasus 27+ (Red).
10m easy - 7:34 average.
My office is closed this week, so I have the opportunity to run with the group from Monday-Thursday before we head down to the shore for the weekend. It was great to have the company for today's 10 miler, but the pace that Rich/Tom set was a bit faster than what I am used to on my easy days and my legs surely felt it the last 3 miles. Very high humidity this morning, which is supposed to improve for the rest of the week. Rich and I agreed that we'll run an easier pace tomorrow, so that we can be fully recovered for Wednesday's workout. Today was my 11th day of running in a row, and I am not scheduled for a break until next Tuesday. Starting to feel the effects, but also slowly starting to feel the strength that comes with it.
Tuesday, August 9th:
5:45 am, 72 degrees, 80%, calm. Moorestown. Saucony C2.
8m easy - 7:50 average.
Legs still felt heavy. I started the run with the group but let them go from the beginning. Stuck to my own comfortable pace and worked my way through the run. Finished strong the last two miles. Glad I didn't try to keep up with the group - hopefully I gave myself the best chance to be fresh for tomorrow's workout.
Wednesday, August 10th:
5:45 am, 72 degrees, 80%, calm. Moorestown. Nike Run Avant.
2.25m warm up, 4x2000m (roads), 2.75m cool down
Splits: (7:23 18 16 15), Paces: (5:54 49 48 47)
Felt very recovered for today's session, and it went extremely well. Took the warm up very nice and easy, and used the first rep to break into the pace of the workout. Had John, Rich, and Tom to run with, so it was a luxury to let them do the work for reps 2 and 3. Had tons left on the last rep, but held it in reserve for another day. Finished feeling very strong. The cool down was easy peasy. Perfect workout.
Thursday, August 11th:
5:45 am, 70 degrees, 65%, 0-5mph. Moorestown.Adidas Marathon 10.
10m easy - 7:41 average.
Can't believe how strong I felt after yesterday's workout. The cooler temps made a huge difference - felt like I was running the effort of 8:00/mi the whole way, but I averaged 7:48 the first 5m and 7:35 the second 5m. Easy, casual effort - conversational pace with Rich. And this on Day 14 of 18 in a row! Almost halfway through the marathon cycle, and I can really feel myself turning the corner.
8:00 pm, 80 degrees, 40%, 0-10mph. Wildwood. New Balance 890.
7m rejuvenation - 9:56 average.
Call me crazy for doubling today, but it was as much to pace my stepfather, Jimmy, for his 7m easy pace run as it was to avoid running 7m by myself tomorrow morning. My legs were incredibly heavy for most of the run, but the scene was terrific - we ran along the coast of the beach at night time, gulls cawing, waves crashing into the surf, running along the stone wall that hugs the beach, moon shining bright down on us. The pace really was rejuvenating. We finished with a solid 8:58 last mile, so I know the turnover was still there, even after 17 total miles today. Doing some quick math, the running total for my last 7 days is 79 miles - destroying my old record of 72! I am glad I got the run in this evening - I actually will take a day off this crazy week after all. I really need it!
Friday, August 12th:
Day of rest. My body feels broken, but mending. Can't wait for the hardest run of the cycle tomorrow!
Saturday, August 13th:
5:45 am, 65-70 degrees, 80-85%, calm. Wildwood.Adidas Marathon 10.
18m at 90%-95% goal marathon pace (6:45-7:05).
Actual splits: (7:05 6:55 7:00 6:59 48 45 41 48 51 49 51 45 50 50 46 49 44 47)
Total average: 6:50
Besides the half-marathon race in two weeks, this should be by far the most difficult run of the marathon training cycle. This workout is very hard for several reasons: it comes at the end of the longest training week, it was a solo effort, the zone to stay in is not fast but certainly faster than easy pace, the duration of the run is daunting, the effort nears marathon effort - certainly for the last 4 miles. I'll cut the description short by saying I am very glad with the end result, and I know I will be a much better marathoner having done today's workout, but I went somewhere those last 4 miles I have never been to before. I know I will be even more mentally and physically stronger the next time I visit that place again.
Sunday, August 14th:
2:50 am, 80 degrees, 70%, 10-20mph. Wildwood. New Balance 890.
6m rejuvenation pace - 8:56 average.
A Run in Three Acts:
1) Wake up early to beat the impending rain storm that is supposed to start at 4:00 am and pummel the area for the 24 hours. I can barely get myself out of bed, physically. I convince myself that no matter how long it takes me today, I am going to get in 6 miles and end the week at 70 miles, as planned. I have done too much work this week to fall short now.
2) I stumble out into the darkness and shuffle for the first mile. My watch beeps: 10:13 for the first mile. Do not laugh. At this point, I feel like one of those runners I saw competing in the 20-in-24 race a couple weeks ago, willing their broken bodies ahead when all common sense said they shouldn't be. I head along the rock wall and start feeling semi-human again. Mile two, 9:06. Getting there. I turn around and head toward the boardwalk, passing one couple making out, an elderly couple holding hands and watching the ocean, and several small groups of obviously drunk young women wandering around in the darkness. One of them sees me and yells, "Go faster, runner dude, go faster!" At least Forrest Gump's name is not invoked.
3) I now notice the circling light of a nearby lighthouse scanning just over my head every 10 seconds or so. I pretend I am a fugitive busting out of prison, and my pace gets quicker every mile. 8:45. 8:26. I make it to the boardwalk and meet other late-nighters searching for a destination, stumbling over feet. I am almost at mile 5 when I approach a drunk reveler who is amazed I am out running at this hour. He says, "You gotta give me a high five, dude, it's like 3:30 in the morning!" I reach out as we pass and my middle 3 fingers just manage to graze his middle 3 fingers. He turns to his buddy, "That dude gave me a high five - did you see that!" This strange encounter energizes me even more. I drop an 8:15 last mile. Sweet painful bliss. I get in the house, change out of my clothes, and slip back into bed for a few more hours. I wake up wondering if I dreamt the whole thing, but my Garmin dutifully recorded the early hour adventure. Curtain closes.
Weekly Total: 70 miles (!)
What a long, strange trip this week has been. Four double-digit runs, two mind-blowing workouts, two snail pace runs, 41 miles in a 72 hour stretch, and one ravaged, broken body. I survived the hardest week and two week stretch of the cycle. Anything else at this point will seem trivial.
2 weeks to the half marathon, 9 weeks to the marathon.
6:20 am, 77 degrees, 85%, 0-10 mph. Cinnaminson-Moorestown. Nike Pegasus 27+ (Red).
10m easy - 7:34 average.
My office is closed this week, so I have the opportunity to run with the group from Monday-Thursday before we head down to the shore for the weekend. It was great to have the company for today's 10 miler, but the pace that Rich/Tom set was a bit faster than what I am used to on my easy days and my legs surely felt it the last 3 miles. Very high humidity this morning, which is supposed to improve for the rest of the week. Rich and I agreed that we'll run an easier pace tomorrow, so that we can be fully recovered for Wednesday's workout. Today was my 11th day of running in a row, and I am not scheduled for a break until next Tuesday. Starting to feel the effects, but also slowly starting to feel the strength that comes with it.
Tuesday, August 9th:
5:45 am, 72 degrees, 80%, calm. Moorestown. Saucony C2.
8m easy - 7:50 average.
Legs still felt heavy. I started the run with the group but let them go from the beginning. Stuck to my own comfortable pace and worked my way through the run. Finished strong the last two miles. Glad I didn't try to keep up with the group - hopefully I gave myself the best chance to be fresh for tomorrow's workout.
Wednesday, August 10th:
5:45 am, 72 degrees, 80%, calm. Moorestown. Nike Run Avant.
2.25m warm up, 4x2000m (roads), 2.75m cool down
Splits: (7:23 18 16 15), Paces: (5:54 49 48 47)
Felt very recovered for today's session, and it went extremely well. Took the warm up very nice and easy, and used the first rep to break into the pace of the workout. Had John, Rich, and Tom to run with, so it was a luxury to let them do the work for reps 2 and 3. Had tons left on the last rep, but held it in reserve for another day. Finished feeling very strong. The cool down was easy peasy. Perfect workout.
Thursday, August 11th:
5:45 am, 70 degrees, 65%, 0-5mph. Moorestown.
10m easy - 7:41 average.
Can't believe how strong I felt after yesterday's workout. The cooler temps made a huge difference - felt like I was running the effort of 8:00/mi the whole way, but I averaged 7:48 the first 5m and 7:35 the second 5m. Easy, casual effort - conversational pace with Rich. And this on Day 14 of 18 in a row! Almost halfway through the marathon cycle, and I can really feel myself turning the corner.
8:00 pm, 80 degrees, 40%, 0-10mph. Wildwood. New Balance 890.
7m rejuvenation - 9:56 average.
Call me crazy for doubling today, but it was as much to pace my stepfather, Jimmy, for his 7m easy pace run as it was to avoid running 7m by myself tomorrow morning. My legs were incredibly heavy for most of the run, but the scene was terrific - we ran along the coast of the beach at night time, gulls cawing, waves crashing into the surf, running along the stone wall that hugs the beach, moon shining bright down on us. The pace really was rejuvenating. We finished with a solid 8:58 last mile, so I know the turnover was still there, even after 17 total miles today. Doing some quick math, the running total for my last 7 days is 79 miles - destroying my old record of 72! I am glad I got the run in this evening - I actually will take a day off this crazy week after all. I really need it!
Friday, August 12th:
Day of rest. My body feels broken, but mending. Can't wait for the hardest run of the cycle tomorrow!
Saturday, August 13th:
5:45 am, 65-70 degrees, 80-85%, calm. Wildwood.
18m at 90%-95% goal marathon pace (6:45-7:05).
Actual splits: (7:05 6:55 7:00 6:59 48 45 41 48 51 49 51 45 50 50 46 49 44 47)
Total average: 6:50
Besides the half-marathon race in two weeks, this should be by far the most difficult run of the marathon training cycle. This workout is very hard for several reasons: it comes at the end of the longest training week, it was a solo effort, the zone to stay in is not fast but certainly faster than easy pace, the duration of the run is daunting, the effort nears marathon effort - certainly for the last 4 miles. I'll cut the description short by saying I am very glad with the end result, and I know I will be a much better marathoner having done today's workout, but I went somewhere those last 4 miles I have never been to before. I know I will be even more mentally and physically stronger the next time I visit that place again.
Sunday, August 14th:
2:50 am, 80 degrees, 70%, 10-20mph. Wildwood. New Balance 890.
6m rejuvenation pace - 8:56 average.
A Run in Three Acts:
1) Wake up early to beat the impending rain storm that is supposed to start at 4:00 am and pummel the area for the 24 hours. I can barely get myself out of bed, physically. I convince myself that no matter how long it takes me today, I am going to get in 6 miles and end the week at 70 miles, as planned. I have done too much work this week to fall short now.
2) I stumble out into the darkness and shuffle for the first mile. My watch beeps: 10:13 for the first mile. Do not laugh. At this point, I feel like one of those runners I saw competing in the 20-in-24 race a couple weeks ago, willing their broken bodies ahead when all common sense said they shouldn't be. I head along the rock wall and start feeling semi-human again. Mile two, 9:06. Getting there. I turn around and head toward the boardwalk, passing one couple making out, an elderly couple holding hands and watching the ocean, and several small groups of obviously drunk young women wandering around in the darkness. One of them sees me and yells, "Go faster, runner dude, go faster!" At least Forrest Gump's name is not invoked.
3) I now notice the circling light of a nearby lighthouse scanning just over my head every 10 seconds or so. I pretend I am a fugitive busting out of prison, and my pace gets quicker every mile. 8:45. 8:26. I make it to the boardwalk and meet other late-nighters searching for a destination, stumbling over feet. I am almost at mile 5 when I approach a drunk reveler who is amazed I am out running at this hour. He says, "You gotta give me a high five, dude, it's like 3:30 in the morning!" I reach out as we pass and my middle 3 fingers just manage to graze his middle 3 fingers. He turns to his buddy, "That dude gave me a high five - did you see that!" This strange encounter energizes me even more. I drop an 8:15 last mile. Sweet painful bliss. I get in the house, change out of my clothes, and slip back into bed for a few more hours. I wake up wondering if I dreamt the whole thing, but my Garmin dutifully recorded the early hour adventure. Curtain closes.
Weekly Total: 70 miles (!)
What a long, strange trip this week has been. Four double-digit runs, two mind-blowing workouts, two snail pace runs, 41 miles in a 72 hour stretch, and one ravaged, broken body. I survived the hardest week and two week stretch of the cycle. Anything else at this point will seem trivial.
2 weeks to the half marathon, 9 weeks to the marathon.
Monday, August 1, 2011
Baltimore Marathon Training Week 8
Monday, August 1st:
5:15 am, 73 degrees, 75%, 0-5mph. Hialeah-Kilmer Loop-Hialeah. Adidas Marathon 10.
8m easy - 8:01 average.
Woke up with heavy legs this morning. Heel was slightly bothersome the first 2 miles but warmed up as the run progressed. I didn't try to force the pace at all this morning, just let it come. Finished the last 3 miles strong.
Tuesday, August 2nd:
5:15 am, 70 degrees, 80%, 0-5mph. Merchantville Loop (S). Nike Run Avant.
4m easy - 8:03 average.
The heavy rain last night made the air feel cooler, even if the temperature wasn't much cooler. Had a real nice rhythm from the start today - felt much better than yesterday. Heel wasn't a big deal today. Not sure if it's going to completely go away without a long, extended rest, but running doesn't seem to make it any worse right now.
Wednesday, August 3rd:
4:45 am, 73 degrees, 70%, calm. Cherry Hill West Track - roads. New Balance 890.
2m warm up, 6mT (6:06 06 02 08 06 06), 3:00 walk, 2m cool down.
Was really psyched for this workout, as it is a good test of fitness for the half-marathon as it is run at roughly half-marathon pace. Wasn't quite sure what to expect after the down time last week and the heel situation. I was up early, drank some coffee, put some muscle rub cream on the heel/ankle, and was revved to go. I planned on doing the entire tempo on the track, but a stray dog (I am pretty sure it was a pitbull!) came onto the infield and scared me enough that after the first mile I finished the workout on the roads. I had a nice rhythm going on the track which is harder to find on the roads since you don't have markers the whole way - but I guess that turned out to be a blessing in disguise because I will be racing the half-marathon on the roads anyway and I still finished the workout right on my goal pace: 6:06/mi average.
Also implemented a new mantra today: "The road is my friend." Helps me to relax and not "fight" the road but be one with the road and let it guide me along. Actually stole the idea from an Alexander Popov quote about the water and swimming, but it really helped. Felt really strong on the cool down, and was stoked about the performance. Also glad to know it's all easy runs the rest of the week.
Thursday, August 4th:
4:45 am, 70 degrees, 95%, 5-10mph. Light rain. Maple Shade and back. Nike Pegasus 27+ (Red).
6m easy (BOF) - 7:53 average.
The first mile was slow going as my heel didn't want to wake up today. From there I got into a real nice rhythm and felt surprisingly strong after yesterday's very hard workout. The quicker the turnover, the lighter the steps, the smoother the form - the easier the run and the quicker the time.
3:15 pm, 81 degrees, 55%, 5-15mph. Merchantville Loop (S). Saucony C2.
4m easy - 7:41 average.
Same story as this morning. Legs started out a little heavy, but then I got into a real nice rhythm with great turnover/form. Solid day.
Friday, August 5th:
5:45 am, 66 degrees, 90%, calm. Moorestown. New Balance 890.
8m easy - 7:32 average.
First time in 2 weeks I got to run with the group. Felt very relaxed, casual. Pace very comfortable, as was the temperature. Big difference from last week.
Saturday, August 6th:
6:00 am, 70-74 degrees, 85%, 0-15 mph. Moorestown. Adidas Marathon 10.
19 miles total.
The breakdown: 14 miles at 7:28/mi average, followed by 6:46, 6:39, 6:26, 5:59, followed by 7:37 cool down.
Today's run was like a three act play. Rich and I met at the Moorestown Running Company and did an easy 3 miles together in the beginning, fueled up, and then joined the rest of the group (Colleen, John, Ron) for another 7.5 mile loop that brought us back to the store. These first two acts were casual, jovial - a gradual buildup or prelude, so to speak, to the third act. For the third act, we set off on a different 7.5 mile loop, with the last 4 miles of that loop at a progression, culminating in the finale of a tempo pace mile. I purposely used as little energy as possible for the first 14 miles of the run, tucked behind John for the first two miles of the progression to stay relaxed and easy, and then wound up the pace of the penultimate mile so that the last tempo mile actually (unbelievably!) felt the most comfortable. The goal of this workout was to achieve several purposes: 1) time on feet (good for marathon endurance), 2) marathon pace running after 15 miles (practice of what that pace feels like for the marathon), 3) approximate half-marathon pace running after 17 miles to practice finishing strong and relaxed at a fast pace for the half-marathon in 3 weeks. Was very satisfied with the outcome - it's helpful to know that what I thought was the beginning of suffering at 16 miles turned into a revelation for mile 18 (i.e., there's more in the tank than you think there is). Last cool down mile with Ron felt like we were walking.
Special note: The Blackberry Jet flavored Gu gel I took at mile 13 had 2x caffeine as regular Gu gels. For what it's worth, I did feel very strong afterward. :)
Sunday, August 7th:
5:20 am, 75 degrees, 95%, 0-10 mph. Kilmer Loop. Saucony C2.
6m rejuvenation pace - 8:16 average.
Heel was tight when I woke up, but loosened up a mile into the run. I followed my instincts and took it decidedly easy today, despite feeling capable of running faster and with the high humidity in mind. Felt really fresh about 10 minutes after the run. Good way to cap off the week.
Weekly Total: 65 miles.
Nice rebound this week. Still having occasional heel issues (after doing lots of research, I pretty sure it's a case of posterior calcaneal bursitis - sounds lovely!), which thankfully isn't hindering my running. I am just hoping I can maintain form until the season is over, at which time I can take off as much time as necessary. My workouts are just going so well that I feel it would be a shame to cut back now and miss an opportunity to cash in on my high fitness as long as training doesn't worsen the injury. I may, however, cut back on the amount and/or duration of some of my planned training sessions to optimize my chances of staying healthy.
Lost in all this is the fact I posted my highest mileage week of the season, with the big Seven - Oh coming up this week. I have faith that it will all work out in the end. 3 weeks to the half marathon, 10 weeks to the marathon.
5:15 am, 73 degrees, 75%, 0-5mph. Hialeah-Kilmer Loop-Hialeah. Adidas Marathon 10.
8m easy - 8:01 average.
Woke up with heavy legs this morning. Heel was slightly bothersome the first 2 miles but warmed up as the run progressed. I didn't try to force the pace at all this morning, just let it come. Finished the last 3 miles strong.
Tuesday, August 2nd:
5:15 am, 70 degrees, 80%, 0-5mph. Merchantville Loop (S). Nike Run Avant.
4m easy - 8:03 average.
The heavy rain last night made the air feel cooler, even if the temperature wasn't much cooler. Had a real nice rhythm from the start today - felt much better than yesterday. Heel wasn't a big deal today. Not sure if it's going to completely go away without a long, extended rest, but running doesn't seem to make it any worse right now.
Wednesday, August 3rd:
4:45 am, 73 degrees, 70%, calm. Cherry Hill West Track - roads. New Balance 890.
2m warm up, 6mT (6:06 06 02 08 06 06), 3:00 walk, 2m cool down.
Was really psyched for this workout, as it is a good test of fitness for the half-marathon as it is run at roughly half-marathon pace. Wasn't quite sure what to expect after the down time last week and the heel situation. I was up early, drank some coffee, put some muscle rub cream on the heel/ankle, and was revved to go. I planned on doing the entire tempo on the track, but a stray dog (I am pretty sure it was a pitbull!) came onto the infield and scared me enough that after the first mile I finished the workout on the roads. I had a nice rhythm going on the track which is harder to find on the roads since you don't have markers the whole way - but I guess that turned out to be a blessing in disguise because I will be racing the half-marathon on the roads anyway and I still finished the workout right on my goal pace: 6:06/mi average.
Also implemented a new mantra today: "The road is my friend." Helps me to relax and not "fight" the road but be one with the road and let it guide me along. Actually stole the idea from an Alexander Popov quote about the water and swimming, but it really helped. Felt really strong on the cool down, and was stoked about the performance. Also glad to know it's all easy runs the rest of the week.
Thursday, August 4th:
4:45 am, 70 degrees, 95%, 5-10mph. Light rain. Maple Shade and back. Nike Pegasus 27+ (Red).
6m easy (BOF) - 7:53 average.
The first mile was slow going as my heel didn't want to wake up today. From there I got into a real nice rhythm and felt surprisingly strong after yesterday's very hard workout. The quicker the turnover, the lighter the steps, the smoother the form - the easier the run and the quicker the time.
3:15 pm, 81 degrees, 55%, 5-15mph. Merchantville Loop (S). Saucony C2.
4m easy - 7:41 average.
Same story as this morning. Legs started out a little heavy, but then I got into a real nice rhythm with great turnover/form. Solid day.
Friday, August 5th:
5:45 am, 66 degrees, 90%, calm. Moorestown. New Balance 890.
8m easy - 7:32 average.
First time in 2 weeks I got to run with the group. Felt very relaxed, casual. Pace very comfortable, as was the temperature. Big difference from last week.
Saturday, August 6th:
6:00 am, 70-74 degrees, 85%, 0-15 mph. Moorestown. Adidas Marathon 10.
19 miles total.
The breakdown: 14 miles at 7:28/mi average, followed by 6:46, 6:39, 6:26, 5:59, followed by 7:37 cool down.
Today's run was like a three act play. Rich and I met at the Moorestown Running Company and did an easy 3 miles together in the beginning, fueled up, and then joined the rest of the group (Colleen, John, Ron) for another 7.5 mile loop that brought us back to the store. These first two acts were casual, jovial - a gradual buildup or prelude, so to speak, to the third act. For the third act, we set off on a different 7.5 mile loop, with the last 4 miles of that loop at a progression, culminating in the finale of a tempo pace mile. I purposely used as little energy as possible for the first 14 miles of the run, tucked behind John for the first two miles of the progression to stay relaxed and easy, and then wound up the pace of the penultimate mile so that the last tempo mile actually (unbelievably!) felt the most comfortable. The goal of this workout was to achieve several purposes: 1) time on feet (good for marathon endurance), 2) marathon pace running after 15 miles (practice of what that pace feels like for the marathon), 3) approximate half-marathon pace running after 17 miles to practice finishing strong and relaxed at a fast pace for the half-marathon in 3 weeks. Was very satisfied with the outcome - it's helpful to know that what I thought was the beginning of suffering at 16 miles turned into a revelation for mile 18 (i.e., there's more in the tank than you think there is). Last cool down mile with Ron felt like we were walking.
Special note: The Blackberry Jet flavored Gu gel I took at mile 13 had 2x caffeine as regular Gu gels. For what it's worth, I did feel very strong afterward. :)
Sunday, August 7th:
5:20 am, 75 degrees, 95%, 0-10 mph. Kilmer Loop. Saucony C2.
6m rejuvenation pace - 8:16 average.
Heel was tight when I woke up, but loosened up a mile into the run. I followed my instincts and took it decidedly easy today, despite feeling capable of running faster and with the high humidity in mind. Felt really fresh about 10 minutes after the run. Good way to cap off the week.
Weekly Total: 65 miles.
Nice rebound this week. Still having occasional heel issues (after doing lots of research, I pretty sure it's a case of posterior calcaneal bursitis - sounds lovely!), which thankfully isn't hindering my running. I am just hoping I can maintain form until the season is over, at which time I can take off as much time as necessary. My workouts are just going so well that I feel it would be a shame to cut back now and miss an opportunity to cash in on my high fitness as long as training doesn't worsen the injury. I may, however, cut back on the amount and/or duration of some of my planned training sessions to optimize my chances of staying healthy.
Lost in all this is the fact I posted my highest mileage week of the season, with the big Seven - Oh coming up this week. I have faith that it will all work out in the end. 3 weeks to the half marathon, 10 weeks to the marathon.
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