I still don't quite have the energy to type up a full blown race report yet. For those that don't know, I ended up running 3:06, which of course was nowhere near my goal of 2:50. I ended up having stomach issues from about 10-13.1mi, and then the leg stiffness/heaviness started early around 14mi but I kept fighting hoping it was just a bad patch. Finally around 20mi my left hamstring seized and that was all she wrote for being competitive. I slow-jogged it in afterward at a pace that kept my hamstring at bay.
What little disappoint I may have had was soon squashed by learning that Jamie (2:56) and Steve (2:58) both broke 3 hours for the first time and that Tom ran a nice PR (2:44) despite his setbacks earlier in the training cycle.
I am now going to re-evaluate my training and start thinking about goals for 2015.
But with that being said, I also think I am going to take an extended break from this blog for awhile.
I think my life needs a little less structure. It's been fun keeping this daily journal to help hold me accountable and share my training with anyone who is interested. If I get the itch, maybe I'll take it on again. But for now, thanks for reading, and happy running to all.
-C
Wednesday, November 26, 2014
Monday, November 17, 2014
Philly Marathon Training, Week 18
Monday, November 17th:
8:15pm, Treadmill, 1.0-1.5%. Nike Pegasus 29 USATF, Asics DS Trainer 18.
6mi (45:46): including 1.5mi warmup, strides, 2mi MP tempo (6:34 25), 2mi cooldown
I still don't know what to make of this whole ankle situation. The tender area has slightly moved up higher more towards the front part of my leg, but the good new is it doesn't feel like tendinitis anymore, more of a mild swelling/throb. I was aware of it most of the day at work, but not in any painful way - just like I needed to stretch it. So I didn't know what to expect when I got on the treadmill tonight.
Surprisingly, the leg seemed to loosen up once I got moving and the throb dissipated while I was actually running. I had no problem keeping pace, comfortably working from 9.0-9.4mph (6:40-6:23/mi) over the course of the tempo segment. Even seemed fine stretching afterward, although that mild throbbing sensation returned.
Still seems like I am managing things well and that I am not pushing the envelope. Of course, any day things don't feel quite right this week, I'll just take off. Six days to go, just need to keep it together!
Tuesday, November 18th:
7:15pm, Treadmill, 1.5%. Asics Kayano 19.
5mi (40:14) (8:03/mi). Strides.
The ankle seems to be working its way back to normal. Less clicking, less swelling in the surrounding muscles, stride feeling more relaxed and normal about 3mi into every run now. Could it be possible that I am 100% asymptomatic by Sunday?! :)
Wednesday, November 19th:
6:20pm, Treadmill, 1.0%. Asics DS Trainer 18.
5mi (38:59): including 2mi warmup, strides, 1mi MP (6:30), 1.5mi cooldown
I didn't feel quite as smooth as I would have liked at MP, but I felt great on the cooldown and, more importantly, after the run. Still have the same funky tendon tightness during the day, but everything seems to subside once I get really warm and moving. I am going to stick to my plan and take a rest day tomorrow, which should hopefully leave me feeling more fresh and itching to go for this weekend.
Thursday, November 20th:
Rest.
Friday, November 21st:
8:20am, 29 degrees, 35%, 10-15mph. 2x Neighborhood Loop. Asics DS Trainer 18.
4mi (30:20): including 2mi warmup, strides, .5mi MP (3:16), 1mi cooldown
Today I had it. It was there. I was clicking. Feeling WAY more confident now for Sunday. Now it's taking care of the little things.
Saturday, November 22nd:
8:00am, 33 degrees, 52%, calm. 2x Neighborhood Loop. Asics DS Trainer 18.
4mi (31:05) (7:46/mi). Strides.
Smooth as silk. It's now or never. I am ready.
8:15pm, Treadmill, 1.0-1.5%. Nike Pegasus 29 USATF, Asics DS Trainer 18.
6mi (45:46): including 1.5mi warmup, strides, 2mi MP tempo (6:34 25), 2mi cooldown
I still don't know what to make of this whole ankle situation. The tender area has slightly moved up higher more towards the front part of my leg, but the good new is it doesn't feel like tendinitis anymore, more of a mild swelling/throb. I was aware of it most of the day at work, but not in any painful way - just like I needed to stretch it. So I didn't know what to expect when I got on the treadmill tonight.
Surprisingly, the leg seemed to loosen up once I got moving and the throb dissipated while I was actually running. I had no problem keeping pace, comfortably working from 9.0-9.4mph (6:40-6:23/mi) over the course of the tempo segment. Even seemed fine stretching afterward, although that mild throbbing sensation returned.
Still seems like I am managing things well and that I am not pushing the envelope. Of course, any day things don't feel quite right this week, I'll just take off. Six days to go, just need to keep it together!
Tuesday, November 18th:
7:15pm, Treadmill, 1.5%. Asics Kayano 19.
5mi (40:14) (8:03/mi). Strides.
The ankle seems to be working its way back to normal. Less clicking, less swelling in the surrounding muscles, stride feeling more relaxed and normal about 3mi into every run now. Could it be possible that I am 100% asymptomatic by Sunday?! :)
Wednesday, November 19th:
6:20pm, Treadmill, 1.0%. Asics DS Trainer 18.
5mi (38:59): including 2mi warmup, strides, 1mi MP (6:30), 1.5mi cooldown
I didn't feel quite as smooth as I would have liked at MP, but I felt great on the cooldown and, more importantly, after the run. Still have the same funky tendon tightness during the day, but everything seems to subside once I get really warm and moving. I am going to stick to my plan and take a rest day tomorrow, which should hopefully leave me feeling more fresh and itching to go for this weekend.
Thursday, November 20th:
Rest.
Friday, November 21st:
8:20am, 29 degrees, 35%, 10-15mph. 2x Neighborhood Loop. Asics DS Trainer 18.
4mi (30:20): including 2mi warmup, strides, .5mi MP (3:16), 1mi cooldown
Today I had it. It was there. I was clicking. Feeling WAY more confident now for Sunday. Now it's taking care of the little things.
Saturday, November 22nd:
8:00am, 33 degrees, 52%, calm. 2x Neighborhood Loop. Asics DS Trainer 18.
4mi (31:05) (7:46/mi). Strides.
Smooth as silk. It's now or never. I am ready.
Monday, November 10, 2014
Philly Marathon Training, Week 17
Monday, November 10th:
5:10am, 34 degrees, 87%, calm. Kilmer Loop. Adidas Glide 6 Boost.
6mi (48:46) (8:08/mi)
My right peroneal felt a little fluky, like it wanted to click at times during the run. Aside from that, everything else felt smooth. Last two miles were 7:53 48. Think it was mostly just the cold early AM temps.
Tuesday, November 11th:
Rest. I almost can't believe I am typing this. But despite seeming to do EVERYTHING right in my buildup, I have suddenly come down with some peroneal tendinitis in my right ankle. No funny step, no symptoms before yesterday's run, no sign whatsoever. I felt GREAT both Saturday and Sunday. I have NO IDEA why this is now happening.
Thankfully, it's mild and I have no symptoms at all walking, lifting my legs, climbing stairs, etc. It only manifests at certain "angles" when I am pushing off/running. I even did about a 1/4mi on my treadmill at a 5% incline at a casual jog with no symptoms. But as soon as I brought the incline down, I could feel it again.
The good news is, if the marathon was tomorrow, I feel I could physically run on it without it holding me back, much like Monday's run went. If it was severely inflamed afterward no biggie, because I am planning on an extended break anyway. But I am afraid that any actual running on it right now is only going to make it that much worse between now and the race. So I need to straddle the line of doing too much to worsen the condition and too little that I lose significant fitness.
I am hoping that simple rest over a couple days will do the trick. For now, I'll take it day by day and remain optimistic that my fitness is extremely high, that this forced rest is just a blessing in disguise, and that everything will still go great on race day.
Wednesday, November 12th:
Rest. Saw Holli, my massage therapist, for her to work on the area. She was as confounded as I was. I was irrationally tight all over my right side - my hip flexor, piriformis, IT band, peroneals - she said it was almost like there was some catastrophic event that threw my ankle joint out of line causing the peroneal tendon to "rub" upon pronation and causing all the other links in the chain to get congestion. Felt a little relief on leaving, but I plan on resting for at least a few more days.
Thursday, November 13th:
Rest. Did a lot of solo stretching of my hip flexors, quads, hamstrings, and calves. Did some mild rolling along the IT band. Hoping that these little things will be enough in a few days. I know that physiologically you don't lose any aerobic fitness with even 5 days off. It's just falling out of the continuity and routine of daily running that has me out sorts. If I can get in a few test runs between now and the race I'll feel much better.
Friday, November 14th:
9:00am, 43 degrees, 44%, 5-10mph. Treadmill, Neighborhood. Asics DS Trainer 18.
2mi total: .75mi on treadmill at various inclines and speeds, .5mi in neighborhood (.25mi@7:00 pace, .25mi@6:17 pace), .75mi on treadmill easy (8:00 pace)
Got in some more good stretching and rolling this morning. Decided to test things out. Ankle felt fine the whole way, had very mild IT tightness on that right side but nothing that impaired the running. Was amazed how easy and smooth those short, faster segments outside felt.
Saw Holli again today for a brief session to inspect everything again. Hip flexor was way looser, practically good as new. Ankle/achilles/soleus had very little congestion, the IT band still had some decent tight spots between the knee and halfway up my quad. After about 20 minutes, Holli gave me the clear saying I should be good to go.
Tempting as it is to run some more today, I am going to heed Holli's advice to wait until tomorrow to resume regular easy running. Even then, she cautioned that I may have some IT/quad soreness from today's session.
I am very optimistic that if things continue to improve, I will be fully ready and 100% to go by race day. What a relief after the last few days!
5:00pm, 39 degrees, 42%, 5-10mph. 2x Neighborhood Loop. Asics Kayano 19.
4mi (31:36) (7:54/mi)
Okay, okay. So I couldn't resist temptation or heed Holli's advice. I was itching to go. I am glad I did. It was supremely calming to be running again. I am not sure if it was just the feeling of being back out on the road, or running at night, or running in shorts and gloves in the cold weather, or the feeling of effortless breathing...but it was so relaxing, and reassuring, and peaceful. Knock wood, but I feel like a sailor back on calm seas, having survived the worst of the storm and thankful that I came out the other end the better for it. Let's see how I feel tomorrow. :)
Saturday, November 15th:
8:00am, 34 degrees, 59%, 5-10mph. Moorestown. Asics Kayano 19.
8mi (1:01:54) (7:43/mi)
Group conversational pace with Rich, JP, Tom, and Ralph. Felt very comfortable the whole way. Ankle seems to be getting stronger each run.
Sunday, November 16th:
8:30am, 37 degrees, 50%, 5-15mph. Moorestown. Adidas Glide 6 Boost.
11.5mi (1:26:56) (7:34/mi)
Everything about today was a little funky, but I still put together a decent run. Met Tom and JP at JP's house and did a NE loop of Moorestown. My legs felt heavy most of the way, I had to stop and pee about 5mi in, the weather just seemed odd - still, I ran at a decent clip and had no symptoms with the ankle so I can't complain. Real taper time from here!
Weekly Total: 31.5 miles
Definitely not the week I had initially planned but I'll take it. One week to go! Now it's just a matter of lacing up the shoes and seeing what I got.
5:10am, 34 degrees, 87%, calm. Kilmer Loop. Adidas Glide 6 Boost.
6mi (48:46) (8:08/mi)
My right peroneal felt a little fluky, like it wanted to click at times during the run. Aside from that, everything else felt smooth. Last two miles were 7:53 48. Think it was mostly just the cold early AM temps.
Tuesday, November 11th:
Rest. I almost can't believe I am typing this. But despite seeming to do EVERYTHING right in my buildup, I have suddenly come down with some peroneal tendinitis in my right ankle. No funny step, no symptoms before yesterday's run, no sign whatsoever. I felt GREAT both Saturday and Sunday. I have NO IDEA why this is now happening.
Thankfully, it's mild and I have no symptoms at all walking, lifting my legs, climbing stairs, etc. It only manifests at certain "angles" when I am pushing off/running. I even did about a 1/4mi on my treadmill at a 5% incline at a casual jog with no symptoms. But as soon as I brought the incline down, I could feel it again.
The good news is, if the marathon was tomorrow, I feel I could physically run on it without it holding me back, much like Monday's run went. If it was severely inflamed afterward no biggie, because I am planning on an extended break anyway. But I am afraid that any actual running on it right now is only going to make it that much worse between now and the race. So I need to straddle the line of doing too much to worsen the condition and too little that I lose significant fitness.
I am hoping that simple rest over a couple days will do the trick. For now, I'll take it day by day and remain optimistic that my fitness is extremely high, that this forced rest is just a blessing in disguise, and that everything will still go great on race day.
Wednesday, November 12th:
Rest. Saw Holli, my massage therapist, for her to work on the area. She was as confounded as I was. I was irrationally tight all over my right side - my hip flexor, piriformis, IT band, peroneals - she said it was almost like there was some catastrophic event that threw my ankle joint out of line causing the peroneal tendon to "rub" upon pronation and causing all the other links in the chain to get congestion. Felt a little relief on leaving, but I plan on resting for at least a few more days.
Thursday, November 13th:
Rest. Did a lot of solo stretching of my hip flexors, quads, hamstrings, and calves. Did some mild rolling along the IT band. Hoping that these little things will be enough in a few days. I know that physiologically you don't lose any aerobic fitness with even 5 days off. It's just falling out of the continuity and routine of daily running that has me out sorts. If I can get in a few test runs between now and the race I'll feel much better.
Friday, November 14th:
9:00am, 43 degrees, 44%, 5-10mph. Treadmill, Neighborhood. Asics DS Trainer 18.
2mi total: .75mi on treadmill at various inclines and speeds, .5mi in neighborhood (.25mi@7:00 pace, .25mi@6:17 pace), .75mi on treadmill easy (8:00 pace)
Got in some more good stretching and rolling this morning. Decided to test things out. Ankle felt fine the whole way, had very mild IT tightness on that right side but nothing that impaired the running. Was amazed how easy and smooth those short, faster segments outside felt.
Saw Holli again today for a brief session to inspect everything again. Hip flexor was way looser, practically good as new. Ankle/achilles/soleus had very little congestion, the IT band still had some decent tight spots between the knee and halfway up my quad. After about 20 minutes, Holli gave me the clear saying I should be good to go.
Tempting as it is to run some more today, I am going to heed Holli's advice to wait until tomorrow to resume regular easy running. Even then, she cautioned that I may have some IT/quad soreness from today's session.
I am very optimistic that if things continue to improve, I will be fully ready and 100% to go by race day. What a relief after the last few days!
5:00pm, 39 degrees, 42%, 5-10mph. 2x Neighborhood Loop. Asics Kayano 19.
4mi (31:36) (7:54/mi)
Okay, okay. So I couldn't resist temptation or heed Holli's advice. I was itching to go. I am glad I did. It was supremely calming to be running again. I am not sure if it was just the feeling of being back out on the road, or running at night, or running in shorts and gloves in the cold weather, or the feeling of effortless breathing...but it was so relaxing, and reassuring, and peaceful. Knock wood, but I feel like a sailor back on calm seas, having survived the worst of the storm and thankful that I came out the other end the better for it. Let's see how I feel tomorrow. :)
Saturday, November 15th:
8:00am, 34 degrees, 59%, 5-10mph. Moorestown. Asics Kayano 19.
8mi (1:01:54) (7:43/mi)
Group conversational pace with Rich, JP, Tom, and Ralph. Felt very comfortable the whole way. Ankle seems to be getting stronger each run.
Sunday, November 16th:
8:30am, 37 degrees, 50%, 5-15mph. Moorestown. Adidas Glide 6 Boost.
11.5mi (1:26:56) (7:34/mi)
Everything about today was a little funky, but I still put together a decent run. Met Tom and JP at JP's house and did a NE loop of Moorestown. My legs felt heavy most of the way, I had to stop and pee about 5mi in, the weather just seemed odd - still, I ran at a decent clip and had no symptoms with the ankle so I can't complain. Real taper time from here!
Weekly Total: 31.5 miles
Definitely not the week I had initially planned but I'll take it. One week to go! Now it's just a matter of lacing up the shoes and seeing what I got.
Monday, November 3, 2014
Philly Marathon Training, Week 16
Monday, November 3rd:
Rest.
Tuesday, November 4th:
6:30pm, 58 degrees, 50%, 0-5mph. Hialeah-Kilmer Loop. Asics Kayano 19.
7mi (55:38) (7:57/mi)
Smoothest easy run in a long while. Truly felt silky tonight. Every mile was within 8:06-7:50/mi without even trying.
Wednesday, November 5th:
6:15pm, 57 degrees, 50%, 0-5mph. Neighborhood Loop. Asics DS Trainer 18.
11mi (1:17:09): including 6x1mi (6:06/avg) w/.25mi recovery jogs (2:04/avg)
Splits: 6:08 06 07 07 07 02
Another smooth night of running. Felt a bit heavy on the warmup, but I obviously fell into a good rhythm during the intervals, knocking off 6:06-:08s like clockwork. Upped the effort ever so slightly on the last one, but certainly not to the point of exhaustion. Had plenty left at the end. I am starting to feel like everything is coming back around as it did before the Philly Half in September. I can only now hope for ideal weather to allow for a fast time.
Thursday, November 6th:
6:25pm, Treadmill, 1.0% incline. Asics Kayano 19.
7mi (58:28) (8:21/mi)
Very easy progression from 6.8-7.5mph. Enjoyable, leisurely pace.
Friday, November 7th:
5:20am, 44 degrees, 83%, 0-10mph. Moorestown. Adidas Glide 6 Boost.
10mi (1:18:44) (7:52/mi)
Great group run this morning that at times included JP, Rosie, Steve, Tom, and Rich. Did a couple strides beforehand which really helped loosen things up. Last 3-4 miles were in the low 7:30s. Felt like a million bucks.
Saturday, November 8th:
6:00am, 35-37 degrees, 70-65%, 0-5mph. Second half of the Philly Marathon course. Asics DS Trainer 18.
16mi (1:51:35): including 2.5E, strides, 10mi MP tempo (6:25/avg), 3E
Splits: 6:37 32 27 22 22 18 23 22 22 22
Absolutely picture perfect run! The weather was perfect, the pace was perfect, the effort was perfect - everything seemed to just fall into place beautifully. I intentionally eased into the pace the first three miles, which took some extra negotiating due to some funky Garmin issues around Falls Bridge. However, once I got into Manayunk, I used the downhills well to settle into the right tempo not expending too much effort going down or back up. Then when I got back to Kelly Drive for the last 4mi on mostly flat terrain it was just a matter of cruise control. My strongest miles were the last couple. I felt how I should have felt at the halfway point of a marathon - still in total control. I can only hope that everything comes together just as nicely on race day - if so, today was a great preview!
Sunday, November 9th:
6:15am, 42 degrees, 82%, calm. Maple Ave out-and-back. Adidas Glide 6 Boost.
9.5mi (1:14:49) (7:53/mi)
Another run where I felt smooth as silk. Easy progression from 8:30-7:30/mi. Really felt solid the last 4mi, rolling over Heller's Hill and Eichel's Hill. Seems like I can't do any wrong right now. Everything falling into place.
Weekly Total: 60.5 miles
Two weeks to go! I am getting more and more confident the closer the race gets. Really feeling strong right now.
Rest.
Tuesday, November 4th:
6:30pm, 58 degrees, 50%, 0-5mph. Hialeah-Kilmer Loop. Asics Kayano 19.
7mi (55:38) (7:57/mi)
Smoothest easy run in a long while. Truly felt silky tonight. Every mile was within 8:06-7:50/mi without even trying.
Wednesday, November 5th:
6:15pm, 57 degrees, 50%, 0-5mph. Neighborhood Loop. Asics DS Trainer 18.
11mi (1:17:09): including 6x1mi (6:06/avg) w/.25mi recovery jogs (2:04/avg)
Splits: 6:08 06 07 07 07 02
Another smooth night of running. Felt a bit heavy on the warmup, but I obviously fell into a good rhythm during the intervals, knocking off 6:06-:08s like clockwork. Upped the effort ever so slightly on the last one, but certainly not to the point of exhaustion. Had plenty left at the end. I am starting to feel like everything is coming back around as it did before the Philly Half in September. I can only now hope for ideal weather to allow for a fast time.
Thursday, November 6th:
6:25pm, Treadmill, 1.0% incline. Asics Kayano 19.
7mi (58:28) (8:21/mi)
Very easy progression from 6.8-7.5mph. Enjoyable, leisurely pace.
Friday, November 7th:
5:20am, 44 degrees, 83%, 0-10mph. Moorestown. Adidas Glide 6 Boost.
10mi (1:18:44) (7:52/mi)
Great group run this morning that at times included JP, Rosie, Steve, Tom, and Rich. Did a couple strides beforehand which really helped loosen things up. Last 3-4 miles were in the low 7:30s. Felt like a million bucks.
Saturday, November 8th:
6:00am, 35-37 degrees, 70-65%, 0-5mph. Second half of the Philly Marathon course. Asics DS Trainer 18.
16mi (1:51:35): including 2.5E, strides, 10mi MP tempo (6:25/avg), 3E
Splits: 6:37 32 27 22 22 18 23 22 22 22
Absolutely picture perfect run! The weather was perfect, the pace was perfect, the effort was perfect - everything seemed to just fall into place beautifully. I intentionally eased into the pace the first three miles, which took some extra negotiating due to some funky Garmin issues around Falls Bridge. However, once I got into Manayunk, I used the downhills well to settle into the right tempo not expending too much effort going down or back up. Then when I got back to Kelly Drive for the last 4mi on mostly flat terrain it was just a matter of cruise control. My strongest miles were the last couple. I felt how I should have felt at the halfway point of a marathon - still in total control. I can only hope that everything comes together just as nicely on race day - if so, today was a great preview!
Sunday, November 9th:
6:15am, 42 degrees, 82%, calm. Maple Ave out-and-back. Adidas Glide 6 Boost.
9.5mi (1:14:49) (7:53/mi)
Another run where I felt smooth as silk. Easy progression from 8:30-7:30/mi. Really felt solid the last 4mi, rolling over Heller's Hill and Eichel's Hill. Seems like I can't do any wrong right now. Everything falling into place.
Weekly Total: 60.5 miles
Two weeks to go! I am getting more and more confident the closer the race gets. Really feeling strong right now.
Monday, October 27, 2014
Philly Marathon Training, Week 15
Monday, October 27th:
5:10am, 49 degrees, 59%, 0-5mph. Maple Ave out-and-back. Asics Kayano 19.
6mi (50:17) (8:23/mi)
Both of my hamstrings were very tight this morning after doing some squats yesterday. My IT band felt much better, barely even noticed it the whole way.
Tuesday, October 28th:
8:15pm, 66 degrees, 68%, 5-10mph. Hialeah-Valley Run-Neighborhood. Adidas Glide 6 Boost.
7mi (55:12) (7:53/mi). Strides.
Finally felt smooth again on an easy run. Strides after were fast, too. Starting to get some pop back in my legs again.
Wednesday, October 29th:
7:45pm, 53 degrees, 80%, 0-5mph. 5x Neighborhood Loop +. Asics DS Trainer 18.
12mi (1:25:46): including 3x2mi (6:09/mi avg) w/.5mi recovery jogs (4:11/avg)
Splits: 12:21 (6:13 08), 12:18 (6:11 07), 12:14 (6:11 03)
Optimal conditions tonight ended up leading to an optimal workout. I also got to break in the shoes I most likely will decide to wear for the Philly Marathon, my new Asics DS Trainers. Probably the closest thing I found so far to my favorite running/racing shoe of all-time, the Adidas Adizero Tempo 4: lightweight, plenty of cushioning, fast/firm feel, and a touch of stability which is perfect for the latter stages of a long run/race. I ended up negative splitting each interval, and progressively got faster for each rep tonight. I was starting to feel the burn on that last one as it was just a bit faster than I was aiming, but I could have pulled out one more rep if I needed to, which tells me I wasn't overdoing it. Only a few more of these long workouts to go - I can't believe I am now just 3 1/2 weeks away from the big day!
Thursday, October 30th:
7:15pm, 52 degrees, 55%, 5-10mph. Maple Ave out-and-back. Adidas Glide 6 Boost.
7mi (56:37) (8:05/mi)
I had quite a bit of stiffness and soreness in my legs throughout the day after last night's workout, but I actually felt pretty decent once I got moving tonight. I can feel the cold fall air already moving in for this weekend - should be rather interesting the next few days.
Friday, October 31st:
8:35am, 42-49 degrees, 73-60%, 5mph. Tavistock Loop forward, Pennypacker Loop, Tavistock Loop backward. Asics Kayano 19.
12mi hilly (1:32:24) (7:42/mi): 4mi@8:15, 4mi@7:38, 4mi@7:13
Felt dreadful the first 4mi, like I had no energy whatsoever. I stopped for a quick drink of Gatorade, and from there I was able to lock into a nice rhythm and just keep steadily picking up the pace. My right IT band had some minor discomfort the last couple miles, but I think it was due to an overtight piriformis which I was able to stretch out afterward. I really attacked the 11th mile well (including the entire climb up Washington Ave), clicking off a 6:52 without too much effort. Backed off after that to cool down and not over due things. Nice run, beautiful crisp fall morning.
Saturday, November 1st:
8:00am, 44 degrees, 84%, 15-25mph, pouring f*cking rain. Moorestown. Nike Pegasus 29 USATF.
8.5mi (1:03:37) (7:29/mi)
I ran the last 8.5mi of Colleen and Jamie's 19mi run in a nice cold, soaking rain. I think they were both eager to just finish, and so we ran at a pace that was a bit quicker than I normally would for an easy day, but I was just happy to have company. I could feel the effort starting to catch up with me the last mile, so I backed off their pace to save myself for tomorrow's long run, which is supposed to be another cold, very windy day. Oh joy.
Sunday, November 2nd:
6:00am, 40 degrees, 65%, 15-30mph. Moorestown-Cinnaminson. Adidas Glide 6 Boost.
20mi (2:26:49): as 6mi easy, 5mi@7:09, 8mi@6:59, 1mi easy
Last big long run before Philly. Paced Steve for his workout in very gusty weather. This was a great mental confidence booster, still having some running in the tank after hard running in tough conditions.
Weekly Total: 72.5 miles
Almost there! Will be cutting back to about 60 miles and 55 miles over the next two weeks. That should give my legs a chance to come back around. Very happy with where I am at and how this cycle has unfolded. Looking forward to the finish.
5:10am, 49 degrees, 59%, 0-5mph. Maple Ave out-and-back. Asics Kayano 19.
6mi (50:17) (8:23/mi)
Both of my hamstrings were very tight this morning after doing some squats yesterday. My IT band felt much better, barely even noticed it the whole way.
Tuesday, October 28th:
8:15pm, 66 degrees, 68%, 5-10mph. Hialeah-Valley Run-Neighborhood. Adidas Glide 6 Boost.
7mi (55:12) (7:53/mi). Strides.
Finally felt smooth again on an easy run. Strides after were fast, too. Starting to get some pop back in my legs again.
Wednesday, October 29th:
7:45pm, 53 degrees, 80%, 0-5mph. 5x Neighborhood Loop +. Asics DS Trainer 18.
12mi (1:25:46): including 3x2mi (6:09/mi avg) w/.5mi recovery jogs (4:11/avg)
Splits: 12:21 (6:13 08), 12:18 (6:11 07), 12:14 (6:11 03)
Optimal conditions tonight ended up leading to an optimal workout. I also got to break in the shoes I most likely will decide to wear for the Philly Marathon, my new Asics DS Trainers. Probably the closest thing I found so far to my favorite running/racing shoe of all-time, the Adidas Adizero Tempo 4: lightweight, plenty of cushioning, fast/firm feel, and a touch of stability which is perfect for the latter stages of a long run/race. I ended up negative splitting each interval, and progressively got faster for each rep tonight. I was starting to feel the burn on that last one as it was just a bit faster than I was aiming, but I could have pulled out one more rep if I needed to, which tells me I wasn't overdoing it. Only a few more of these long workouts to go - I can't believe I am now just 3 1/2 weeks away from the big day!
Thursday, October 30th:
7:15pm, 52 degrees, 55%, 5-10mph. Maple Ave out-and-back. Adidas Glide 6 Boost.
7mi (56:37) (8:05/mi)
I had quite a bit of stiffness and soreness in my legs throughout the day after last night's workout, but I actually felt pretty decent once I got moving tonight. I can feel the cold fall air already moving in for this weekend - should be rather interesting the next few days.
Friday, October 31st:
8:35am, 42-49 degrees, 73-60%, 5mph. Tavistock Loop forward, Pennypacker Loop, Tavistock Loop backward. Asics Kayano 19.
12mi hilly (1:32:24) (7:42/mi): 4mi@8:15, 4mi@7:38, 4mi@7:13
Felt dreadful the first 4mi, like I had no energy whatsoever. I stopped for a quick drink of Gatorade, and from there I was able to lock into a nice rhythm and just keep steadily picking up the pace. My right IT band had some minor discomfort the last couple miles, but I think it was due to an overtight piriformis which I was able to stretch out afterward. I really attacked the 11th mile well (including the entire climb up Washington Ave), clicking off a 6:52 without too much effort. Backed off after that to cool down and not over due things. Nice run, beautiful crisp fall morning.
Saturday, November 1st:
8:00am, 44 degrees, 84%, 15-25mph, pouring f*cking rain. Moorestown. Nike Pegasus 29 USATF.
8.5mi (1:03:37) (7:29/mi)
I ran the last 8.5mi of Colleen and Jamie's 19mi run in a nice cold, soaking rain. I think they were both eager to just finish, and so we ran at a pace that was a bit quicker than I normally would for an easy day, but I was just happy to have company. I could feel the effort starting to catch up with me the last mile, so I backed off their pace to save myself for tomorrow's long run, which is supposed to be another cold, very windy day. Oh joy.
Sunday, November 2nd:
6:00am, 40 degrees, 65%, 15-30mph. Moorestown-Cinnaminson. Adidas Glide 6 Boost.
20mi (2:26:49): as 6mi easy, 5mi@7:09, 8mi@6:59, 1mi easy
Last big long run before Philly. Paced Steve for his workout in very gusty weather. This was a great mental confidence booster, still having some running in the tank after hard running in tough conditions.
Weekly Total: 72.5 miles
Almost there! Will be cutting back to about 60 miles and 55 miles over the next two weeks. That should give my legs a chance to come back around. Very happy with where I am at and how this cycle has unfolded. Looking forward to the finish.
Tuesday, October 21, 2014
Philly Marathon Training, Week 14
Monday, October 20th:
Rest.
Tuesday, October 21st:
5:25pm, Treadmill, 1.0% incline. Mizuno Wave Rider 17.
7mi (55:59) (8:00/mi)
Smooth going on the treadmill tonight. Progressed from 7.0-7.8mph. I almost didn't mind it. Almost.
Wednesday, October 22nd:
6:45pm, Treadmill, 1.0% incline. Mizuno Wave Rider 17, Adidas Adios Boost.
11mi (1:17:58), including 2x3mi (6:13/mi avg) w/1mi recovery jog (8:21)
Splits: 18:39 (6:17 13 09), 18:39 (6:17 13 09)
The weather was absolutely dreadful outside tonight, so I bit the bullet and did a longer workout on the treadmill. Breaking up the run into a warmup (change shoes, stretch), workout (changing the paces each mile), and cooldown (change shoes, shirt, stretch) definitely helped the time go by more quickly. It was also nice just settling into the humming rhythm of the treadmill, locking in and not having to worry about pace. Felt great negative splitting each interval the way I did. Nice confidence booster.
Thursday, October 23rd:
6:45 pm, 56 degrees, 61%, 15-20mph. Valley Run-Cooper Landing-CH Blvd-Neighborhood. Nike Pegasus 29 USATF.
7mi (56:50) (8:07/mi)
Nice, relaxed run tonight, despite some gusty winds and some KFC about an hour before the run, haha. Easy progression from 8:31-7:42/mi.
Friday, October 24th:
9:15am, 55 degrees, 70%, 10-15mph. 2x Tavistock Loop. Asics Kayano 19.
10mi hilly (1:18:25) (7:51/mi)
An idyllic run. Once I got the legs moving after the first mile (8:28), every mile was between 7:51-:35. Felt like I was floating the whole way, having to restrain myself from wanting to go faster. A very fun run today, which I can't always say about a 10 miler, especially one with some rolling hills.
Saturday, October 25th:
7:00am, 49 degrees, 60%, 5-10mph. Lloyd Hall to Mile 9 of Philly Marathon Course - ran course from Mile 9 to the finish.
18mi (2:04:44) (6:56/avg overall): 9mi easy (7:31/mi), 9mi tempo (6:21/mi)
Tempo Splits: 32 21 27 18 13 18 23 19 19
This was a tough one. Couldn't argue with the conditions, the weather was practically perfect. But I ran it solo and I ran it while weaving around the Regatta traffic and the Manayunk sidewalk sale. What was nice is a good section of Kelly Drive was blocked off to vehicle traffic for the Regatta, so I was able to get some great practice running the tangents of the course and taking mental note of the actual mile markers along the way. As they should have, the first 9 miles felt pretty easy, like I was building into the real running. While the schedule called for the tempo to be run at goal pace, I ended up running faster than I wanted to - which wasn't necessarily a good/bad thing - the workout just became a different one than I had initially designed.
The tempo started right as I was crossing Falls Bridge onto MLK, so I got practice settling into pace going down the hill, doing the 180 degree turn in the middle of the road, and then going back up MLK back over Falls Bridge. The first mile was perfect: I was hoping for something in the 6:30-:40 range to settle into pace. But from there, I progressed a little too quickly and when I got Manayunk, weaved around the sidewalk shoppers and made the turnaround in front of Green Lane, I could feel the run turn more into a faster-finish tempo than an actual goal pace tempo. The string of miles from 20-22mi (6:18 13 18) I was zipping along and full of running. I tried to temper myself a little when I got about 5K from the finish, but at that point I figured I was "all in" and just practiced the feeling of holding form on tired legs on that specific part of the course (i.e., a preview of the mental/physical struggle at the end). By no means was I falling apart, but the running was definitely NOT "pace" work - I would have struggled to keep that same pace for even 3-5mi more today.
What I learned today:
* I really think 2:48 is the "A" goal. Any running faster than 6:20/mi before mile 20 could spell doom. As such, I think 6:25/mi is the overall pace to target. Start a little slower than that for 3-4mi, try to hold 6:25s until mile 20, and then see if I could run the last 10k as fast as I did today. I think that would be best case scenario.
* It was such a benefit to "see" the tangents today. That will really help me come race down knowing when to anticipate "tighter" running and where to anticipate certain checkpoints.
* The climb out of Manayunk and at the finish aren't nearly as bad as I remember (at least, they weren't so bad today, haha). I didn't really have to increase the effort or watch my pace - I just cruising right along during those sections.
* I can only hope to get conditions similar today - maybe a touch cooler. I noticed as soon as I stopped and took off my arm warmers that I instantly felt cooler. I'll have to remember that a forecast that predicts a finish around 50 degrees might call for me to ditch the arm warmers midway.
* I also learned that I have to keep the zipper in the back pocket of my shorts tightly bunched around the GUs I store in there - one fell out during the first easy mile as I was going downhill. Other than that, the fuel plan went well (GUs 20 minutes prior, Mile 4/9/14/19 and one extra for emergency, Gatorade every 2-3 mi).
All in all, today was very productive. But I will definitely be feeling it tomorrow. :)
Sunday, October 26th:
7:00am, 53 degrees, 70%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
11mi (1:33:02) (8:28/mi)
Conversational pace run with Rich and Jason. I needed this one. My right IT band was a bit tight during the run, but felt fine afterward with some good stretching. I think it's time to schedule an appointment with Holli.
Weekly Total: 64 miles
4 weeks to go! I am pretty locked into my race plan at this point, so moving forward the big goals are to stay healthy and get proper rest/recovery. Starting with a nap later today, haha.
Rest.
Tuesday, October 21st:
5:25pm, Treadmill, 1.0% incline. Mizuno Wave Rider 17.
7mi (55:59) (8:00/mi)
Smooth going on the treadmill tonight. Progressed from 7.0-7.8mph. I almost didn't mind it. Almost.
Wednesday, October 22nd:
6:45pm, Treadmill, 1.0% incline. Mizuno Wave Rider 17, Adidas Adios Boost.
11mi (1:17:58), including 2x3mi (6:13/mi avg) w/1mi recovery jog (8:21)
Splits: 18:39 (6:17 13 09), 18:39 (6:17 13 09)
The weather was absolutely dreadful outside tonight, so I bit the bullet and did a longer workout on the treadmill. Breaking up the run into a warmup (change shoes, stretch), workout (changing the paces each mile), and cooldown (change shoes, shirt, stretch) definitely helped the time go by more quickly. It was also nice just settling into the humming rhythm of the treadmill, locking in and not having to worry about pace. Felt great negative splitting each interval the way I did. Nice confidence booster.
Thursday, October 23rd:
6:45 pm, 56 degrees, 61%, 15-20mph. Valley Run-Cooper Landing-CH Blvd-Neighborhood. Nike Pegasus 29 USATF.
7mi (56:50) (8:07/mi)
Nice, relaxed run tonight, despite some gusty winds and some KFC about an hour before the run, haha. Easy progression from 8:31-7:42/mi.
Friday, October 24th:
9:15am, 55 degrees, 70%, 10-15mph. 2x Tavistock Loop. Asics Kayano 19.
10mi hilly (1:18:25) (7:51/mi)
An idyllic run. Once I got the legs moving after the first mile (8:28), every mile was between 7:51-:35. Felt like I was floating the whole way, having to restrain myself from wanting to go faster. A very fun run today, which I can't always say about a 10 miler, especially one with some rolling hills.
Saturday, October 25th:
7:00am, 49 degrees, 60%, 5-10mph. Lloyd Hall to Mile 9 of Philly Marathon Course - ran course from Mile 9 to the finish.
18mi (2:04:44) (6:56/avg overall): 9mi easy (7:31/mi), 9mi tempo (6:21/mi)
Tempo Splits: 32 21 27 18 13 18 23 19 19
This was a tough one. Couldn't argue with the conditions, the weather was practically perfect. But I ran it solo and I ran it while weaving around the Regatta traffic and the Manayunk sidewalk sale. What was nice is a good section of Kelly Drive was blocked off to vehicle traffic for the Regatta, so I was able to get some great practice running the tangents of the course and taking mental note of the actual mile markers along the way. As they should have, the first 9 miles felt pretty easy, like I was building into the real running. While the schedule called for the tempo to be run at goal pace, I ended up running faster than I wanted to - which wasn't necessarily a good/bad thing - the workout just became a different one than I had initially designed.
The tempo started right as I was crossing Falls Bridge onto MLK, so I got practice settling into pace going down the hill, doing the 180 degree turn in the middle of the road, and then going back up MLK back over Falls Bridge. The first mile was perfect: I was hoping for something in the 6:30-:40 range to settle into pace. But from there, I progressed a little too quickly and when I got Manayunk, weaved around the sidewalk shoppers and made the turnaround in front of Green Lane, I could feel the run turn more into a faster-finish tempo than an actual goal pace tempo. The string of miles from 20-22mi (6:18 13 18) I was zipping along and full of running. I tried to temper myself a little when I got about 5K from the finish, but at that point I figured I was "all in" and just practiced the feeling of holding form on tired legs on that specific part of the course (i.e., a preview of the mental/physical struggle at the end). By no means was I falling apart, but the running was definitely NOT "pace" work - I would have struggled to keep that same pace for even 3-5mi more today.
What I learned today:
* I really think 2:48 is the "A" goal. Any running faster than 6:20/mi before mile 20 could spell doom. As such, I think 6:25/mi is the overall pace to target. Start a little slower than that for 3-4mi, try to hold 6:25s until mile 20, and then see if I could run the last 10k as fast as I did today. I think that would be best case scenario.
* It was such a benefit to "see" the tangents today. That will really help me come race down knowing when to anticipate "tighter" running and where to anticipate certain checkpoints.
* The climb out of Manayunk and at the finish aren't nearly as bad as I remember (at least, they weren't so bad today, haha). I didn't really have to increase the effort or watch my pace - I just cruising right along during those sections.
* I can only hope to get conditions similar today - maybe a touch cooler. I noticed as soon as I stopped and took off my arm warmers that I instantly felt cooler. I'll have to remember that a forecast that predicts a finish around 50 degrees might call for me to ditch the arm warmers midway.
* I also learned that I have to keep the zipper in the back pocket of my shorts tightly bunched around the GUs I store in there - one fell out during the first easy mile as I was going downhill. Other than that, the fuel plan went well (GUs 20 minutes prior, Mile 4/9/14/19 and one extra for emergency, Gatorade every 2-3 mi).
All in all, today was very productive. But I will definitely be feeling it tomorrow. :)
Sunday, October 26th:
7:00am, 53 degrees, 70%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
11mi (1:33:02) (8:28/mi)
Conversational pace run with Rich and Jason. I needed this one. My right IT band was a bit tight during the run, but felt fine afterward with some good stretching. I think it's time to schedule an appointment with Holli.
Weekly Total: 64 miles
4 weeks to go! I am pretty locked into my race plan at this point, so moving forward the big goals are to stay healthy and get proper rest/recovery. Starting with a nap later today, haha.
Tuesday, October 14, 2014
Philly Marathon Training, Week 13
Monday, October 13th:
Rest. Worst migraine in the world. Hard to think, let alone run. Hopefully feel better for tomorrow night's planned workout.
Tuesday, October 14th:
7:45pm, 70 degrees, 84%, 5-10mph. 5x Neighborhood Loop. Adidas Adios Boost.
11mi (1:19:04): including 3x2mi (6:11/mi avg) w/.5mi recovery jogs (4:25/avg)
Splits: 12:25 24 19
Unseasonably warm temps tonight, so I made sure to hydrate well beforehand and take the warmup/cooldown/recovery jogs very easy. Nonetheless, I was able to hit the pace fairly well, although I kept seeming to want to pickup the pace during the second mile of each interval. Still, my form held well the entire workout and I wasn't completely spent at the end so I'll call it a success.
Wednesday, October 15th:
8:00pm, Treadmill - Outside/Rain. Saucony Cortana 3.
4mi (34:12) (8:33/mi)
A run to forget. Started inside on the treadmill for two easy miles, but began to overheat because of the temps in the back porch. So against better judgment, I headed outside for what was supposed to be six more miles in the rain. After two more slow miles with my entire body soaked, my legs feeling dead, and my pace slowing by the step, I decided to just bag the rest of the run and call it a day. I haven't had a stinker of a run in quite awhile, so I can't really complain. Just hope the rest of the week has better surprises in store.
Thursday, October 16th:
6:45pm, 62 degrees, 73%, 5-10mph. Hialeah-Kilmer-Neighborhood. Asics Kayano 19.
8mi (1:03:31) (7:56/mi)
Felt like I got my legs back under me. Ran about 1:30 negative split from the first half to the second half. Night and day difference from yesterday.
Friday, October 17th:
8:30am, 59 degrees, 84%, 0-10mph. CHW-CH Blvd Loop for warmup/cooldown. 4+ times CHW Loop for tempo. Adidas Glide 6 Boost.
14mi (1:37:26), as 2.5mi warmup, 9mi alternating tempo 6:20/avg (alternating miles of 6:07/6:36), 2.5mi
cooldown
Tempo Splits: 6:05 33 07 35 08 36 08 38 08
Nailed what was probably my most challenging workout thus far of the cycle. I was targeting alternating splits of 6:10/6:40, so I was a little quick on both ends. But I felt good. Definitely had to work a little more the last 3mi but I was still within myself. However, I am not sure I could have kept that workout up much longer than maybe 2-3mi more without really laboring. It's quite a challenge to go back and forth between those two paces, however the good news is those 6:36s felt really easy. Great workout for practicing lactate clearance. Felt very strong and smooth on the cooldown.
Saturday, October 18th:
6:40am, 56 degrees, 86%, calm. Moorestown. Nike Pegasus 29 USATF.
10mi (1:26:25) (8:39/mi)
Very relaxed easy run. First 2mi solo, next 4mi with Ed's group, last 4mi with Rich. Felt marvelous to get out on a beautiful day and enjoy the scenery/pace.
Sunday, October 19th:
6:00am, 47 degrees, 71%, 10-20mph. Moorestown. Adidas Glide 6 Boost.
18mi (2:10:20): as 8mi easy (7:57), 4mi (6:55), 3mi (6:39), 3mi (6:25 20 15)
Another magical long workout. I had Steve and Colleen to keep me company for the first 7mi, so I didn't really have to do much thinking until the faster stuff was getting ready to start. Breaking down the workout into segments really helped make it go by faster, which is great practice for breaking down the marathon into manageable 5k-5mi chunks. As usual, I found myself taking the first 1/2mi of each new pace to work into the right zone, but from there it was pretty steady running. I actually felt my best/strongest/smoothest over the last two miles, when I was running faster than goal MP. While I obviously respect the marathon distance, I am starting to lose the fear of running 6:25/mi or faster over 26.2mi. I am getting more and more confident that my body can handle it, even on tired legs.
Weekly Total: 65 miles
The week didn't go exactly as planned, but man, those were three of the most solid workouts I have ever put together, and to string them in one week is just amazing to me. I am getting more and more confidence as the training gets deeper into the cycle. I keep waiting for the density of the training to catch up to me, but for now I'll just keep riding the wave and being as smart as possible.
Rest. Worst migraine in the world. Hard to think, let alone run. Hopefully feel better for tomorrow night's planned workout.
Tuesday, October 14th:
7:45pm, 70 degrees, 84%, 5-10mph. 5x Neighborhood Loop. Adidas Adios Boost.
11mi (1:19:04): including 3x2mi (6:11/mi avg) w/.5mi recovery jogs (4:25/avg)
Splits: 12:25 24 19
Unseasonably warm temps tonight, so I made sure to hydrate well beforehand and take the warmup/cooldown/recovery jogs very easy. Nonetheless, I was able to hit the pace fairly well, although I kept seeming to want to pickup the pace during the second mile of each interval. Still, my form held well the entire workout and I wasn't completely spent at the end so I'll call it a success.
Wednesday, October 15th:
8:00pm, Treadmill - Outside/Rain. Saucony Cortana 3.
4mi (34:12) (8:33/mi)
A run to forget. Started inside on the treadmill for two easy miles, but began to overheat because of the temps in the back porch. So against better judgment, I headed outside for what was supposed to be six more miles in the rain. After two more slow miles with my entire body soaked, my legs feeling dead, and my pace slowing by the step, I decided to just bag the rest of the run and call it a day. I haven't had a stinker of a run in quite awhile, so I can't really complain. Just hope the rest of the week has better surprises in store.
Thursday, October 16th:
6:45pm, 62 degrees, 73%, 5-10mph. Hialeah-Kilmer-Neighborhood. Asics Kayano 19.
8mi (1:03:31) (7:56/mi)
Felt like I got my legs back under me. Ran about 1:30 negative split from the first half to the second half. Night and day difference from yesterday.
Friday, October 17th:
8:30am, 59 degrees, 84%, 0-10mph. CHW-CH Blvd Loop for warmup/cooldown. 4+ times CHW Loop for tempo. Adidas Glide 6 Boost.
14mi (1:37:26), as 2.5mi warmup, 9mi alternating tempo 6:20/avg (alternating miles of 6:07/6:36), 2.5mi
cooldown
Tempo Splits: 6:05 33 07 35 08 36 08 38 08
Nailed what was probably my most challenging workout thus far of the cycle. I was targeting alternating splits of 6:10/6:40, so I was a little quick on both ends. But I felt good. Definitely had to work a little more the last 3mi but I was still within myself. However, I am not sure I could have kept that workout up much longer than maybe 2-3mi more without really laboring. It's quite a challenge to go back and forth between those two paces, however the good news is those 6:36s felt really easy. Great workout for practicing lactate clearance. Felt very strong and smooth on the cooldown.
Saturday, October 18th:
6:40am, 56 degrees, 86%, calm. Moorestown. Nike Pegasus 29 USATF.
10mi (1:26:25) (8:39/mi)
Very relaxed easy run. First 2mi solo, next 4mi with Ed's group, last 4mi with Rich. Felt marvelous to get out on a beautiful day and enjoy the scenery/pace.
Sunday, October 19th:
6:00am, 47 degrees, 71%, 10-20mph. Moorestown. Adidas Glide 6 Boost.
18mi (2:10:20): as 8mi easy (7:57), 4mi (6:55), 3mi (6:39), 3mi (6:25 20 15)
Another magical long workout. I had Steve and Colleen to keep me company for the first 7mi, so I didn't really have to do much thinking until the faster stuff was getting ready to start. Breaking down the workout into segments really helped make it go by faster, which is great practice for breaking down the marathon into manageable 5k-5mi chunks. As usual, I found myself taking the first 1/2mi of each new pace to work into the right zone, but from there it was pretty steady running. I actually felt my best/strongest/smoothest over the last two miles, when I was running faster than goal MP. While I obviously respect the marathon distance, I am starting to lose the fear of running 6:25/mi or faster over 26.2mi. I am getting more and more confident that my body can handle it, even on tired legs.
Weekly Total: 65 miles
The week didn't go exactly as planned, but man, those were three of the most solid workouts I have ever put together, and to string them in one week is just amazing to me. I am getting more and more confidence as the training gets deeper into the cycle. I keep waiting for the density of the training to catch up to me, but for now I'll just keep riding the wave and being as smart as possible.
Monday, October 6, 2014
Philly Marathon Training, Week 12
Monday, October 6th:
Rest.
Tuesday, October 7th:
6:45pm, 65 degrees, 75%, 5-10mph. Neighborhood-Maple Ave out-and-back. Asics Kayano 19.
7.5mi (59:12) (7:54/mi). Strides.
Didn't quite feel 100% - had an absolutely lousy day at work after already waking up with a headache. But once I got a few miles in, things started to click the way they should and I finished the last mile feeling good. Strides after were smooth also.
Wednesday, October 8th:
8:50pm, 67 degrees, 53%, 5-10mph. 5x + Neighborhood Loop. Adidas Adios Boost.
12mi (1:25:42): including 4x 1.5mi (6:10/mi avg) w/.5mi recovery jogs (4:06/avg)
Splits: 9:17 14 17 15
Like last week, had a pretty good rhythm for the entire strength interval workout done late at night. Didn't really find myself working too hard until the last one, but even then I was plenty under control. I am happy with how naturally I can find and maintain the proper pace of these sessions.
Thursday, October 9th:
8:20pm, 61 degrees, 56%, 0-5mph. Maple Ave out-and-back. Nike Pegasus 29 USATF.
7mi (57:06) (8:09/mi)
Didn't have much energy at all at the start of the run. Was able to work into a decent rhythm after a couple miles and from there I held a steady pace. Finished much better than I started. I think my body is adapting to the cumulative fatigue pretty well at this point, as no matter how tired I feel or how slow I start, I am always able to work my way into a run.
Friday, October 10th:
9:00am, 56 degrees, 53%, 0-5mph. 2x Tavistock Loop. Asics Kayano 19.
10mi hilly (1:19:28) (7:57/mi)
Kept an even effort the whole run, not forcing the pace on the hills. Was a little hungry and depleted at the start of the run since I had to fast overnight and this morning in order to give routine bloodwork. The double black bean burger sure tasted good when I got home!
Saturday, October 11th:
"The Great Shorts Fiasco"
5:30am, 53 degrees, 93%, 5-10mph. Rain. Like, for real rain. Moorestown. Adidas Glide 6 Boost.
15.5mi total (1:50:31), including 5.5mi E, 9mi MP tempo 6:24/avg, 1mi E.
Splits: 6:31 24 26 25 26 22 19 28 17
For anybody that actually reads this blog, you know I am a creature of habit. I try to eat the same breakfast on long run days as I do race day, I drink out of the same "good luck" coffee mug, I wear the same "good luck" race shorts, I practice taking gels/Gatorade/etc. I try to prepare for all situations. Well today it was pouring rain, which itself wasn't all bad, although it was a cold, drenching rain not a warm, peaceful rain (if that makes sense).
The problem was with my "good luck" shorts. I like this particular pair of shorts because it has pockets in the back where I can stash my gels. But I have had the shorts for so long that the drawstring finally broke the other day. I didn't think much of it at that time because they still fit well and I rarely use the drawstring - in fact I wore them for Wednesday night's interval workout just fine.
But today it was pouring rain. Which made my shorts wet. And heavy. And therefore not only NOT good for storing the weight of gels, but NOT good for simply wearing without a drawstring, because gravity kept wanting to pull them down every 10 seconds or so. I made it through the warmup okay because the rain up to that point was fairly light. But wouldn't you know as soon as I start running fast, the rain comes down faster, the shorts get heavier and man what a fiasco! I am trying to focus on running a consistent honest pace, but I am more focused on keeping more shorts up than I am on running fast. Compounding the issue is that I step in 2 or 3 large puddles of water in the dark so I am completely soaked head to foot.
Five miles into the tempo, I can feel both of my legs starting to cramp - not so much from the effort of the pace, but from the compound action of bending down to pull up my shorts while simultaneously pumping my legs forward while running. Every time I try to relax my muscles to head off the cramping, my shorts just fall that much faster.
Six miles into the tempo, I have had enough of this nonsense and say to hell with it and promptly give myself the biggest wedgie I can muster. Instantly, I feel the cramping subside as my muscles relax, and now instead of having to pull my shorts up every 10 seconds or say they stay up for about 2-3 minutes periods of time before I have to self-wedge again. But after a mile of that, I experience godawful chafing on my inner thighs from wet, wedgied shorts rubbing against my legs. So the 8th mile of the tempo was slower not because I was slowing down from running, but because I was trying to give myself a wedgie but relieve the pressure of my shorts off my inner thighs at the same time and it just wasn't happening. With a mile to go, I really said to hell with it and just put my foot on the pedal so I could promptly finish and be done with everything. With a half mile to go, I passed a couple of young women out for their morning walk who must have been looking on in horror at my circumstance - soaked runner from head to foot, huffing and puffing, with an unnatural wedgie trying to adjust his shorts. Who knows what they actually saw or did not see. I could care less anyway.
I finally finish the tempo, jog an easy mile, and then get back to my car so I can get out of my wet clothes. To put icing on the cake, wouldn't you know I got a nice set of raw nipples to match my thighs - I just wasn't aware of them up to that point because I was so focused on my shorts.
Looking back at this now it's all rather funny to think about. But it wasn't at the time. I guess it's better for these kinds of things to happen in Week 12 on a training run than on race day. Looks like I will be investing in some new "good luck" shorts WITH a working drawstring.
Sunday, October 12th:
4:50am, 45 degrees, 80%, 0-5mph. Valley Run-Kilmer-Valley Run-Neighborhood. Nike Pegasus 29 USATF.
10mi (1:25:02) (8:30/mi)
Very easy recovery progression run. Last 3mi were 8:21 07 7:27. Was tired and hungry halfway through, started winding it up from about 4mi out feeling stronger and stronger to the finish. Great way to cap the week.
Weekly Total: 62 miles
Two thirds of the way through the cycle and I am still in one piece. This next week is my second biggest planned week of the cycle, with the biggest week coming two weeks later. It's critical that I get as much sleep, eat right, and pace all of my runs (workouts/easy/recovery) just right so I come out of it still feeling good. Having a new pair of shorts with a drawstring should help, too, haha.
Rest.
Tuesday, October 7th:
6:45pm, 65 degrees, 75%, 5-10mph. Neighborhood-Maple Ave out-and-back. Asics Kayano 19.
7.5mi (59:12) (7:54/mi). Strides.
Didn't quite feel 100% - had an absolutely lousy day at work after already waking up with a headache. But once I got a few miles in, things started to click the way they should and I finished the last mile feeling good. Strides after were smooth also.
Wednesday, October 8th:
8:50pm, 67 degrees, 53%, 5-10mph. 5x + Neighborhood Loop. Adidas Adios Boost.
12mi (1:25:42): including 4x 1.5mi (6:10/mi avg) w/.5mi recovery jogs (4:06/avg)
Splits: 9:17 14 17 15
Like last week, had a pretty good rhythm for the entire strength interval workout done late at night. Didn't really find myself working too hard until the last one, but even then I was plenty under control. I am happy with how naturally I can find and maintain the proper pace of these sessions.
Thursday, October 9th:
8:20pm, 61 degrees, 56%, 0-5mph. Maple Ave out-and-back. Nike Pegasus 29 USATF.
7mi (57:06) (8:09/mi)
Didn't have much energy at all at the start of the run. Was able to work into a decent rhythm after a couple miles and from there I held a steady pace. Finished much better than I started. I think my body is adapting to the cumulative fatigue pretty well at this point, as no matter how tired I feel or how slow I start, I am always able to work my way into a run.
Friday, October 10th:
9:00am, 56 degrees, 53%, 0-5mph. 2x Tavistock Loop. Asics Kayano 19.
10mi hilly (1:19:28) (7:57/mi)
Kept an even effort the whole run, not forcing the pace on the hills. Was a little hungry and depleted at the start of the run since I had to fast overnight and this morning in order to give routine bloodwork. The double black bean burger sure tasted good when I got home!
Saturday, October 11th:
"The Great Shorts Fiasco"
5:30am, 53 degrees, 93%, 5-10mph. Rain. Like, for real rain. Moorestown. Adidas Glide 6 Boost.
15.5mi total (1:50:31), including 5.5mi E, 9mi MP tempo 6:24/avg, 1mi E.
Splits: 6:31 24 26 25 26 22 19 28 17
For anybody that actually reads this blog, you know I am a creature of habit. I try to eat the same breakfast on long run days as I do race day, I drink out of the same "good luck" coffee mug, I wear the same "good luck" race shorts, I practice taking gels/Gatorade/etc. I try to prepare for all situations. Well today it was pouring rain, which itself wasn't all bad, although it was a cold, drenching rain not a warm, peaceful rain (if that makes sense).
The problem was with my "good luck" shorts. I like this particular pair of shorts because it has pockets in the back where I can stash my gels. But I have had the shorts for so long that the drawstring finally broke the other day. I didn't think much of it at that time because they still fit well and I rarely use the drawstring - in fact I wore them for Wednesday night's interval workout just fine.
But today it was pouring rain. Which made my shorts wet. And heavy. And therefore not only NOT good for storing the weight of gels, but NOT good for simply wearing without a drawstring, because gravity kept wanting to pull them down every 10 seconds or so. I made it through the warmup okay because the rain up to that point was fairly light. But wouldn't you know as soon as I start running fast, the rain comes down faster, the shorts get heavier and man what a fiasco! I am trying to focus on running a consistent honest pace, but I am more focused on keeping more shorts up than I am on running fast. Compounding the issue is that I step in 2 or 3 large puddles of water in the dark so I am completely soaked head to foot.
Five miles into the tempo, I can feel both of my legs starting to cramp - not so much from the effort of the pace, but from the compound action of bending down to pull up my shorts while simultaneously pumping my legs forward while running. Every time I try to relax my muscles to head off the cramping, my shorts just fall that much faster.
Six miles into the tempo, I have had enough of this nonsense and say to hell with it and promptly give myself the biggest wedgie I can muster. Instantly, I feel the cramping subside as my muscles relax, and now instead of having to pull my shorts up every 10 seconds or say they stay up for about 2-3 minutes periods of time before I have to self-wedge again. But after a mile of that, I experience godawful chafing on my inner thighs from wet, wedgied shorts rubbing against my legs. So the 8th mile of the tempo was slower not because I was slowing down from running, but because I was trying to give myself a wedgie but relieve the pressure of my shorts off my inner thighs at the same time and it just wasn't happening. With a mile to go, I really said to hell with it and just put my foot on the pedal so I could promptly finish and be done with everything. With a half mile to go, I passed a couple of young women out for their morning walk who must have been looking on in horror at my circumstance - soaked runner from head to foot, huffing and puffing, with an unnatural wedgie trying to adjust his shorts. Who knows what they actually saw or did not see. I could care less anyway.
I finally finish the tempo, jog an easy mile, and then get back to my car so I can get out of my wet clothes. To put icing on the cake, wouldn't you know I got a nice set of raw nipples to match my thighs - I just wasn't aware of them up to that point because I was so focused on my shorts.
Looking back at this now it's all rather funny to think about. But it wasn't at the time. I guess it's better for these kinds of things to happen in Week 12 on a training run than on race day. Looks like I will be investing in some new "good luck" shorts WITH a working drawstring.
Sunday, October 12th:
4:50am, 45 degrees, 80%, 0-5mph. Valley Run-Kilmer-Valley Run-Neighborhood. Nike Pegasus 29 USATF.
10mi (1:25:02) (8:30/mi)
Very easy recovery progression run. Last 3mi were 8:21 07 7:27. Was tired and hungry halfway through, started winding it up from about 4mi out feeling stronger and stronger to the finish. Great way to cap the week.
Weekly Total: 62 miles
Two thirds of the way through the cycle and I am still in one piece. This next week is my second biggest planned week of the cycle, with the biggest week coming two weeks later. It's critical that I get as much sleep, eat right, and pace all of my runs (workouts/easy/recovery) just right so I come out of it still feeling good. Having a new pair of shorts with a drawstring should help, too, haha.
Monday, September 29, 2014
Philly Marathon Training, Week 11
Monday, September 29th:
8:00pm, 68 degrees, 82%, 5-10mph. Neighborhood Loop. Adidas Adios Boost.
11.5mi (1:22:40), including 6x1mi (6:09/avg) w/.25mi recovery jogs (2:10/avg)
Splits: 6:09 11 08 07 09 10
Man, this train keeps on rolling! I was in total control of tonight's workout. Kept myself in check the whole time, even though I had tons of running in me. I feel so free. It's rather liberating to feel this fast.
Tuesday, September 30th:
7:05pm, 67 degrees, 74%, 5-10mph. Maple Ave out-and-back. Asics Kayano 19.
7mi (56:35) (8:05/mi)
Still feeling it. Effortless progression (8:28 18 21 09 09 7:48 23). Ridiculously smooth the last 2 miles.
Wednesday, October 1st:
6:20pm, 65 degrees, 76%, 5-10mph. CH Blvd-Valley Run-Kilmer. Asics Kayano 19.
8mi (1:03:18) (7:55/mi)
Legs felt a little heavier tonight, but it was still smooth sailing.
Thursday, October 2nd:
4:50am, 60 degrees, 85%, 5-10mph. Maple Ave out-and-back. Mizuno Wave Rider 17.
6.5mi (54:55) (8:27/mi). Strides.
Well the fatigue finally caught up to me. Just couldn't really get my legs moving this morning, but I will blame it on the quick turnaround from last night and the fact that I still felt half-asleep the first 2 miles. At least the strides afterward felt great. I am sure I will ready to go for tomorrow's workout.
Friday, October 3rd:
9:00am, 62 degrees, 85%, 5-10mph. Moorestown. Adidas Adios Boost.
12mi, as 2mi warmup, 8mi MP tempo ~6:22/avg, 2mi cooldown
Splits: 6:22 29 24 20 17 2? 2? 2?
I made the bonehead move of forgetting my GPS watch at home this morning, but thankfully I had Ryan to keep me company for the warmup and the first 5mi of the tempo, so I at least got to settle in a decent rhythm. I think the pace felt extra comfortable today for the first half of the tempo since I had Ryan next to me stride-for-stride, but as soon as he dropped off it felt like I had to work just a tad harder to keep the same perceived pace. Who knows, I may have run those last three miles under 6:20/mi but I tried my best just to relax and keep it in the same range. I still felt pretty strong today either way, even though it was a little humid out there.
Saturday, October 4th:
6:00am, 65 degrees, 95%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
8.5mi (1:07:11) (7:54/mi)
Very comfortable conversational pace run with Mike, Jamie, and Rich. Felt great the whole way, even though it was again on the humid side.
Sunday, October 5th:
3:25am(!), 45 degrees(!), 58%, 5-15mph. 4x (Garden State Ave-Cherry Hill Blvd loop). Adidas Glide 6 Boost.
16.5mi (1:55:50), including 14mi moderate with fast finish 6:48/avg
Splits: 7:01 6:51 53 46 50 42 50 50 52 46 47 46 49 24
Like the late-night track workout several weeks back, this run will definitely stand out in marathon training lore. What was great is that it really represented a marathon training run - I started with a bit of self doubt; I had about a 2:00-3:00 stretch during mile 7 or so where I had to work through a side stitch; I went in and out of feeling fantastic and feeling a bit labored; I finally hit my rhythm the last 1/3 of the run and was really able to push it at the end (which included all of Cherry Hill Blvd hill). It was so dark outside and the run seemed to happen so quickly that it was dream-like. But as I type this, I certainly feel the effort, haha. I am sure there will be a good nap somewhere in the schedule today. And thank goodness for off days! I will enjoy my recovery day tomorrow...
Weekly Total: 70 miles
The plan is taking shape. The long workouts appear less and less daunting. Each day I seem to be getting a little more confidence. Now it is about making sure I recover properly, stay healthy, and manage my mixed emotions of confidence and apprehension.
8:00pm, 68 degrees, 82%, 5-10mph. Neighborhood Loop. Adidas Adios Boost.
11.5mi (1:22:40), including 6x1mi (6:09/avg) w/.25mi recovery jogs (2:10/avg)
Splits: 6:09 11 08 07 09 10
Man, this train keeps on rolling! I was in total control of tonight's workout. Kept myself in check the whole time, even though I had tons of running in me. I feel so free. It's rather liberating to feel this fast.
Tuesday, September 30th:
7:05pm, 67 degrees, 74%, 5-10mph. Maple Ave out-and-back. Asics Kayano 19.
7mi (56:35) (8:05/mi)
Still feeling it. Effortless progression (8:28 18 21 09 09 7:48 23). Ridiculously smooth the last 2 miles.
Wednesday, October 1st:
6:20pm, 65 degrees, 76%, 5-10mph. CH Blvd-Valley Run-Kilmer. Asics Kayano 19.
8mi (1:03:18) (7:55/mi)
Legs felt a little heavier tonight, but it was still smooth sailing.
Thursday, October 2nd:
4:50am, 60 degrees, 85%, 5-10mph. Maple Ave out-and-back. Mizuno Wave Rider 17.
6.5mi (54:55) (8:27/mi). Strides.
Well the fatigue finally caught up to me. Just couldn't really get my legs moving this morning, but I will blame it on the quick turnaround from last night and the fact that I still felt half-asleep the first 2 miles. At least the strides afterward felt great. I am sure I will ready to go for tomorrow's workout.
Friday, October 3rd:
9:00am, 62 degrees, 85%, 5-10mph. Moorestown. Adidas Adios Boost.
12mi, as 2mi warmup, 8mi MP tempo ~6:22/avg, 2mi cooldown
Splits: 6:22 29 24 20 17 2? 2? 2?
I made the bonehead move of forgetting my GPS watch at home this morning, but thankfully I had Ryan to keep me company for the warmup and the first 5mi of the tempo, so I at least got to settle in a decent rhythm. I think the pace felt extra comfortable today for the first half of the tempo since I had Ryan next to me stride-for-stride, but as soon as he dropped off it felt like I had to work just a tad harder to keep the same perceived pace. Who knows, I may have run those last three miles under 6:20/mi but I tried my best just to relax and keep it in the same range. I still felt pretty strong today either way, even though it was a little humid out there.
Saturday, October 4th:
6:00am, 65 degrees, 95%, 5-10mph. Moorestown. Nike Pegasus 29 USATF.
8.5mi (1:07:11) (7:54/mi)
Very comfortable conversational pace run with Mike, Jamie, and Rich. Felt great the whole way, even though it was again on the humid side.
Sunday, October 5th:
3:25am(!), 45 degrees(!), 58%, 5-15mph. 4x (Garden State Ave-Cherry Hill Blvd loop). Adidas Glide 6 Boost.
16.5mi (1:55:50), including 14mi moderate with fast finish 6:48/avg
Splits: 7:01 6:51 53 46 50 42 50 50 52 46 47 46 49 24
Like the late-night track workout several weeks back, this run will definitely stand out in marathon training lore. What was great is that it really represented a marathon training run - I started with a bit of self doubt; I had about a 2:00-3:00 stretch during mile 7 or so where I had to work through a side stitch; I went in and out of feeling fantastic and feeling a bit labored; I finally hit my rhythm the last 1/3 of the run and was really able to push it at the end (which included all of Cherry Hill Blvd hill). It was so dark outside and the run seemed to happen so quickly that it was dream-like. But as I type this, I certainly feel the effort, haha. I am sure there will be a good nap somewhere in the schedule today. And thank goodness for off days! I will enjoy my recovery day tomorrow...
Weekly Total: 70 miles
The plan is taking shape. The long workouts appear less and less daunting. Each day I seem to be getting a little more confidence. Now it is about making sure I recover properly, stay healthy, and manage my mixed emotions of confidence and apprehension.
Monday, September 22, 2014
Philly Marathon Training, Week 10
Monday, September 22nd:
Rest.
Tuesday, September 23rd:
4:50am, 47 degrees(!), 75%, 0-5mph. Neighborhood - Maple Ave out-and-back. Nike Pegasus 29 USATF.
8mi (1:05:56) (8:15/mi)
Shook off the soreness from Sunday's race. What a difference in temperature! Slowly progressed from 8:50/mi t 7:47/mi. Felt strong at the end.
Wednesday, September 24th:
6:15pm, 68 degrees, 60%, 10-20mph. Cherry Hill Blvd Hill. Saucony Cortana 3.
9mi total (1:07:20), including 10x.25mi hill (:83/avg) w/slow jog down recoveries (2:19/avg)
Splits: 86 88 86 86 85 86 82 82 79 73
Another surprisingly great workout. I finding it much easier to relax during all of my runs now, getting lighter on my feet and less tense the faster I go. It's almost like I just let it happen, rather than make it happen. I intentionally kept the intensity rather comfortable for the first half of the workout, not wanting to overdo it after the long workout this past Sunday. But I was primed and ready to let loose on the last one, holding form/breathing/momentum the entire way up, like I was gathering steam. The cooldown felt so easy like I was walking. While it's fun to run fast, it's going to be nice to transition to the strength workouts next week, getting more and more race specific with the training.
Thursday, September 25th:
5:20pm, 64 degrees, 75%, 5-10mph. Neighborhood - Maple Ave out-and-back. Asics Kayano 19.
8mi (1:02:04) (7:46/mi)
It seems everyday that my runs are becoming more and more effortless. It's amazing how much strength and fluidity I have right now.
Friday, September 26th:
5:30am, 54 degrees, 86%, calm. Moorestown. Asics Kayano 19.
10mi (1:20:06) (8:01/mi)
Group run with Steve, Jamie, and Colleen. Felt like I was holding back the whole time. Cruised the last mile in 7:35. Beautiful morning. Was great to have Col back.
Saturday, September 27th:
6:00am, 56 degrees, 90%, 0-5mph. Moorestown. Adidas Glide 6 Boost.
15mi (1:47:53), as 6mi E, 8mi MP 6:22/avg, 1mi E
MP Splits: 6:32 21 22 18 22 18 24 16
Another inspired run. Was great to welcome Rich back to the group - ran the first 6mi easy with him, Colleen, Jamie, and Tom (before Tom's hamstring seized up). The tempo was completely solo and completely controlled. There were a few times when I took a Gu or a Gatorade at the start of a mile where the first 1/4mi would be behind pace (6:30-:40/mi) but then I would just coast right back into the effort and lock in. Was holding back the last couple miles - just felt so comfortable on such a beautiful morning. I can't believe this running magic I continue to feel on a daily basis, I feel so blessed.
Sunday, September 28th:
5:00am, 57 degrees, 95%, calm. Hialeah-Valley Run-Kilmer-CH Blvd-Neighborhood. Nike Pegasus 29 USATF.
10mi (1:21:57) (8:12/mi): 8:51 20 25 18 22 31 13 03 7:50 04
Great display of patience this morning. Felt terrible the first 4-5mi of the run. Started feeling better around 7.5mi when I started picking up the pace. Mile 9 was just a warmup for Mile 10, which was smooth as silk, cruise control. Can't believe how great that last mile felt.
Weekly Total: 60 miles
I am feeling blessed. I am out of the speed phase and onto the strength phase next week, feeling stronger and healthier than ever.
Rest.
Tuesday, September 23rd:
4:50am, 47 degrees(!), 75%, 0-5mph. Neighborhood - Maple Ave out-and-back. Nike Pegasus 29 USATF.
8mi (1:05:56) (8:15/mi)
Shook off the soreness from Sunday's race. What a difference in temperature! Slowly progressed from 8:50/mi t 7:47/mi. Felt strong at the end.
Wednesday, September 24th:
6:15pm, 68 degrees, 60%, 10-20mph. Cherry Hill Blvd Hill. Saucony Cortana 3.
9mi total (1:07:20), including 10x.25mi hill (:83/avg) w/slow jog down recoveries (2:19/avg)
Splits: 86 88 86 86 85 86 82 82 79 73
Another surprisingly great workout. I finding it much easier to relax during all of my runs now, getting lighter on my feet and less tense the faster I go. It's almost like I just let it happen, rather than make it happen. I intentionally kept the intensity rather comfortable for the first half of the workout, not wanting to overdo it after the long workout this past Sunday. But I was primed and ready to let loose on the last one, holding form/breathing/momentum the entire way up, like I was gathering steam. The cooldown felt so easy like I was walking. While it's fun to run fast, it's going to be nice to transition to the strength workouts next week, getting more and more race specific with the training.
Thursday, September 25th:
5:20pm, 64 degrees, 75%, 5-10mph. Neighborhood - Maple Ave out-and-back. Asics Kayano 19.
8mi (1:02:04) (7:46/mi)
It seems everyday that my runs are becoming more and more effortless. It's amazing how much strength and fluidity I have right now.
Friday, September 26th:
5:30am, 54 degrees, 86%, calm. Moorestown. Asics Kayano 19.
10mi (1:20:06) (8:01/mi)
Group run with Steve, Jamie, and Colleen. Felt like I was holding back the whole time. Cruised the last mile in 7:35. Beautiful morning. Was great to have Col back.
Saturday, September 27th:
6:00am, 56 degrees, 90%, 0-5mph. Moorestown. Adidas Glide 6 Boost.
15mi (1:47:53), as 6mi E, 8mi MP 6:22/avg, 1mi E
MP Splits: 6:32 21 22 18 22 18 24 16
Another inspired run. Was great to welcome Rich back to the group - ran the first 6mi easy with him, Colleen, Jamie, and Tom (before Tom's hamstring seized up). The tempo was completely solo and completely controlled. There were a few times when I took a Gu or a Gatorade at the start of a mile where the first 1/4mi would be behind pace (6:30-:40/mi) but then I would just coast right back into the effort and lock in. Was holding back the last couple miles - just felt so comfortable on such a beautiful morning. I can't believe this running magic I continue to feel on a daily basis, I feel so blessed.
Sunday, September 28th:
5:00am, 57 degrees, 95%, calm. Hialeah-Valley Run-Kilmer-CH Blvd-Neighborhood. Nike Pegasus 29 USATF.
10mi (1:21:57) (8:12/mi): 8:51 20 25 18 22 31 13 03 7:50 04
Great display of patience this morning. Felt terrible the first 4-5mi of the run. Started feeling better around 7.5mi when I started picking up the pace. Mile 9 was just a warmup for Mile 10, which was smooth as silk, cruise control. Can't believe how great that last mile felt.
Weekly Total: 60 miles
I am feeling blessed. I am out of the speed phase and onto the strength phase next week, feeling stronger and healthier than ever.
Monday, September 15, 2014
Philly Marathon Training, Week 9
Monday, September 15th:
Rest. Giving my ankle/achilles/soleus some needed recovery time this week. I am not worried about it long-term, just want to feel good for the race on Sunday.
Tuesday, September 16th:
8:00pm, 68 degrees, 53%, 0-5mph. Neighborhood. Asics Kayano 19.
3.5mi (28:38) (8:11/mi)
Easy test jog around the neighborhood. It feels like most of the kinks in my leg are out. Did some really good stretching afterward. If all feels well tomorrow, I might try some faster stuff.
Wednesday, September 17th:
6:40pm, 68 degrees, 58%, 0-5mph. Home-CHW Track-Home. Adidas Adios Boost.
9mi total, including 6x800m (2:44/avg) w/400m recovery jogs (~2:15/avg)
Splits: 2:47 47 46 45 44 35
I am pretty sure I discovered the source of my ankle/soleus/achilles issues the last few days - a very tight piriformis and gluteus muscles. I did a lot of rolling focusing on those areas both last night and before the run this evening - man, was it painful at times but it gave me instant relief. I didn't have any great expectations when I got to the track, but I knew right away I was in for a good session. After settling in the first two reps, I had total control and rhythm of the workout; I could pretty much tell all of my 200m splits within each rep just by feel alone. I was feeling really great after the 5th rep so I decided to just run the last one as fast as I could while still controlled - I ran an even effort, hard first lap and then kept hitting another gear every 100m on the second lap until I was in full stride the final 100m. I can't say that I was completely all-out, but I don't think I could have run it more than 2-3 seconds faster than I did. I was expecting maybe a 2:38-:39, so the 2:35 kind of took me by surprise. All those interval speed sessions the last 6-7 weeks are finally paying off.
From here, it's all easy running until Sunday. I will continue to roll and stretch in the hopes that I can start the race feeling 100% healthy instead of 90% healthy. I am interested to see what marathon pace effort feels like right now for 13.1mi. I am feeling rejuvenated after tonight's effort.
Thursday, September 18th:
5:55pm, 73 degrees, 52%, 5-10mph. Maple Shade Loop (M). Asics Kayano 19.
6mi (47:40) (7:57/mi)
Felt like I was walking tonight, it was so, so easy. Had the feeling of 9:00/mi pace. Again, I think the extra recovery this week and all the hard work the last couple weeks are finally sinking in. Combined with the more comfortable running conditions, I am suddenly feeling pretty good again.
Friday, September 19th:
8:20am, 58 degrees, 69%, 5-15mph. Hialeah-Valley Run-Kilmer-CH Blvd. Nike Pegasus 29 USATF.
9mi (1:10:36) (7:51/mi)
Another day where I was smooth as silk. Despite getting over the left leg soreness, I feel ultra light on my feet right now with a lot of spring in my step. Hope to ride this feeling as long as I can.
Saturday, September 20th:
6:20am, 54 degrees, 90%, 0-5mph. 3x Neighborhood Loop. Mizuno Wave Rider 17.
6.5mi (51:51) (7:59/mi). Strides.
Easy, relaxed run on another beautiful, crisp September morning. Unfortunately the temperatures are forecasted to spike some tomorrow (70F, 90% for the race), but I am ready to put out a strong, marathon pace effort and see where that gets me right now. I'll just make sure to ease into the pace the first few miles to offset the temperature increase.
Sunday, September 21st:
8:00am, 70 degrees, 90%, 0-5mph. Philly Half Marathon Course. Adidas Glide 6 Boost.
16mi total, including marathon simulator (1:23:35) (6:23/avg), including last 5k@6:13/avg
Soupy conditions this morning, but I was still able to get a good practice run at marathon pace. Woke up at 4:00am, got coffee, banana, and clifbar in me right away. Waited about an hour and ate two pieces of toast with peanut butter and started drinking my 32oz of Gatorade for the morning. Did a very light 15:00 jog before the race at a snail's pace, as I wanted to warm my muscles but not overheat. Took my first Gu about 15 minutes before the gun and got in 2-3 very light strides at roughly marathon pace.
When the gun went off, I settled in right away at a comfortable pace and went through the mile in 6:39. For the next two miles it was impossible to check splits because the Garmin was way off due to the tall city buildings. I did finally get a time at 3mi, and my rough math says I probably ran mile 2 ~6:30 and mile 3 ~6:21. From there the splits were much more accurate, and I kept every mile between miles 4-10 somewhere in the 6:19-:27 range. I didn't feel really comfortable until about mile 7, which I think was mostly due to the weather and having to constantly dump water on my head to keep cool. But twice I found some runners to draft off for about 3/4mi stretches, which really helped me settle down and conserve energy.
Coming off the downhill after Fall's Bridge, I carried a lot of momentum with me so that when I got to the 10 mile mark it was rather easy to pickup the pace to 6:05-:15/mi range. It turns out another racer was implementing the same fast finish strategy with a similar goal time, so we worked off each other and talked pretty comfortably that last 5K, even as we ramped up the pace. It was a great way to finish the run, leaving me feel strong with lots of running in me.
I am glad I decided to go with the simulator today, especially in light of the tough conditions. I now know that it's okay to ease into the pace the first few miles, not worry about settling in until about mile 7-8, and that I get stronger as the race goes on and the pace ramps up. I also know how important it is to conserve energy by using other runner's when I can. A lot of great lessons today with a great result.
Weekly Total: 50 miles
I hadn't initially planned on taking it so easy this week, but I am glad that I did. I think I got an accurate idea of what better to expect 9 weeks from now and a good gauge of where I am at right now. More importantly, I know how critical it is to not overdo workouts from here on out and to get to the starting line healthy. If I get better conditions on race day and feel as good as I did today, I feel pretty confident about the sub-2:50:00 goal.
Rest. Giving my ankle/achilles/soleus some needed recovery time this week. I am not worried about it long-term, just want to feel good for the race on Sunday.
Tuesday, September 16th:
8:00pm, 68 degrees, 53%, 0-5mph. Neighborhood. Asics Kayano 19.
3.5mi (28:38) (8:11/mi)
Easy test jog around the neighborhood. It feels like most of the kinks in my leg are out. Did some really good stretching afterward. If all feels well tomorrow, I might try some faster stuff.
Wednesday, September 17th:
6:40pm, 68 degrees, 58%, 0-5mph. Home-CHW Track-Home. Adidas Adios Boost.
9mi total, including 6x800m (2:44/avg) w/400m recovery jogs (~2:15/avg)
Splits: 2:47 47 46 45 44 35
I am pretty sure I discovered the source of my ankle/soleus/achilles issues the last few days - a very tight piriformis and gluteus muscles. I did a lot of rolling focusing on those areas both last night and before the run this evening - man, was it painful at times but it gave me instant relief. I didn't have any great expectations when I got to the track, but I knew right away I was in for a good session. After settling in the first two reps, I had total control and rhythm of the workout; I could pretty much tell all of my 200m splits within each rep just by feel alone. I was feeling really great after the 5th rep so I decided to just run the last one as fast as I could while still controlled - I ran an even effort, hard first lap and then kept hitting another gear every 100m on the second lap until I was in full stride the final 100m. I can't say that I was completely all-out, but I don't think I could have run it more than 2-3 seconds faster than I did. I was expecting maybe a 2:38-:39, so the 2:35 kind of took me by surprise. All those interval speed sessions the last 6-7 weeks are finally paying off.
From here, it's all easy running until Sunday. I will continue to roll and stretch in the hopes that I can start the race feeling 100% healthy instead of 90% healthy. I am interested to see what marathon pace effort feels like right now for 13.1mi. I am feeling rejuvenated after tonight's effort.
Thursday, September 18th:
5:55pm, 73 degrees, 52%, 5-10mph. Maple Shade Loop (M). Asics Kayano 19.
6mi (47:40) (7:57/mi)
Felt like I was walking tonight, it was so, so easy. Had the feeling of 9:00/mi pace. Again, I think the extra recovery this week and all the hard work the last couple weeks are finally sinking in. Combined with the more comfortable running conditions, I am suddenly feeling pretty good again.
Friday, September 19th:
8:20am, 58 degrees, 69%, 5-15mph. Hialeah-Valley Run-Kilmer-CH Blvd. Nike Pegasus 29 USATF.
9mi (1:10:36) (7:51/mi)
Another day where I was smooth as silk. Despite getting over the left leg soreness, I feel ultra light on my feet right now with a lot of spring in my step. Hope to ride this feeling as long as I can.
Saturday, September 20th:
6:20am, 54 degrees, 90%, 0-5mph. 3x Neighborhood Loop. Mizuno Wave Rider 17.
6.5mi (51:51) (7:59/mi). Strides.
Easy, relaxed run on another beautiful, crisp September morning. Unfortunately the temperatures are forecasted to spike some tomorrow (70F, 90% for the race), but I am ready to put out a strong, marathon pace effort and see where that gets me right now. I'll just make sure to ease into the pace the first few miles to offset the temperature increase.
Sunday, September 21st:
8:00am, 70 degrees, 90%, 0-5mph. Philly Half Marathon Course. Adidas Glide 6 Boost.
16mi total, including marathon simulator (1:23:35) (6:23/avg), including last 5k@6:13/avg
Soupy conditions this morning, but I was still able to get a good practice run at marathon pace. Woke up at 4:00am, got coffee, banana, and clifbar in me right away. Waited about an hour and ate two pieces of toast with peanut butter and started drinking my 32oz of Gatorade for the morning. Did a very light 15:00 jog before the race at a snail's pace, as I wanted to warm my muscles but not overheat. Took my first Gu about 15 minutes before the gun and got in 2-3 very light strides at roughly marathon pace.
When the gun went off, I settled in right away at a comfortable pace and went through the mile in 6:39. For the next two miles it was impossible to check splits because the Garmin was way off due to the tall city buildings. I did finally get a time at 3mi, and my rough math says I probably ran mile 2 ~6:30 and mile 3 ~6:21. From there the splits were much more accurate, and I kept every mile between miles 4-10 somewhere in the 6:19-:27 range. I didn't feel really comfortable until about mile 7, which I think was mostly due to the weather and having to constantly dump water on my head to keep cool. But twice I found some runners to draft off for about 3/4mi stretches, which really helped me settle down and conserve energy.
Coming off the downhill after Fall's Bridge, I carried a lot of momentum with me so that when I got to the 10 mile mark it was rather easy to pickup the pace to 6:05-:15/mi range. It turns out another racer was implementing the same fast finish strategy with a similar goal time, so we worked off each other and talked pretty comfortably that last 5K, even as we ramped up the pace. It was a great way to finish the run, leaving me feel strong with lots of running in me.
I am glad I decided to go with the simulator today, especially in light of the tough conditions. I now know that it's okay to ease into the pace the first few miles, not worry about settling in until about mile 7-8, and that I get stronger as the race goes on and the pace ramps up. I also know how important it is to conserve energy by using other runner's when I can. A lot of great lessons today with a great result.
Weekly Total: 50 miles
I hadn't initially planned on taking it so easy this week, but I am glad that I did. I think I got an accurate idea of what better to expect 9 weeks from now and a good gauge of where I am at right now. More importantly, I know how critical it is to not overdo workouts from here on out and to get to the starting line healthy. If I get better conditions on race day and feel as good as I did today, I feel pretty confident about the sub-2:50:00 goal.
Monday, September 8, 2014
Philly Marathon Training, Week 8
Monday, September 8th:
Rest.
Tuesday, September 9th:
6:00pm, Treadmill, 1.0% incline. Asics Kayano 19.
5mi (40:14) (8:03/mi). 4x :20 pickups last 1/2mi.
Legs were pretty beat up from Sunday's longer harder session yesterday. I still felt a little soreness when I woke up this morning, so I bagged the AM run and waited for this evening to shake things out on the treadmill. Slowly progressed from 7.0-7.8mph, getting stronger and stronger each mile. Didn't want to push things too much with a faster track workout planned for tomorrow AM.
Wednesday, September 10th:
4:40am, 66 degrees, 75%, 5-10mph. Home-CHW Track-Home. Adidas Adios Boost.
8.5mi total: 2mi warmup, strides, 3x1600m (5:39/avg) w/600m recovery jogs (~3:30)
Splits: 5:43 41 33
Almost hit the snooze button when the alarm went off this morning. I felt absolutely dreadful on the warmup and strides - just couldn't get my legs moving at all. I still had my doubts when I came through the first 400m of the first rep in 1:27, but then I gradually found a groove. I didn't fight the effort and just kept it relaxed and controlled, slowly working my way down each lap of each rep. By the time the 3rd rep came around, I was really in control and finished well. Still had more left in me if I need to hit another gear. Pleased with the results and the effort of this one - a lesson in patience.
Thursday, September 11th:
8:30pm, 79 degrees, 74%, 5-10mph. Maple Ave out-and-back. Asics Kayano 19.
7mi (55:20) (7:54/mi)
Stifling humidity tonight. Really felt overheated the first 4-5mi before getting a "second wind" the last 2mi (7:46 29). Thankfully the weather is supposed to cool off soon. It's time for Fall, damn it! :)
Friday, September 12th:
9:30am, 65 degrees, 60%, 5-10mph. 3x Tavistock Loop. Asics Kayano 19.
12mi (1:31:24) (7:37/mi): 3x 4mi loop (31:30, 30:30, 29:24)
Easy progression on the hilly Tavistock loop. Was really holding back the second go round, but had to push it a little on the third loop. Solid running in much, much more pleasant weather conditions this morning.
Saturday, September 13th:
4:45am, 60 degrees, 75%, 0-5mph. Valley Run - Kilmer - Valley Run. Nike Pegasus 29 USATF.
9.5mi (1:21:27) (8:35/mi): as 6mi@9:01, 8:12, 7:39, 7:35, 4x fast strides
Cooler, crisper fall morning. I love it! My left achilles/soleus has been tight the past couple days, so I ran very, very easy the first several miles to try to help loosen it up. Felt great when I started to open up the 7th mile. The strides afterward were the fastest I have felt in a long time. I am just crossing my fingers that this achilles/soleus issue goes away without causing any setbacks in training.
Sunday, September 14th:
7:00am, 53 degrees, 80%, 5-10mph. Moorestown. Adidas Glide 6 Boost.
14mi total (1:41:30): as 6mi easy, 7mi cutdown tempo 6:26/avg (6:55 45 35 26 17 08 5:56), 1mi very easy
Absolutely picture perfect morning. Could only dream of having these same conditions next weekend. Had Rosie to keep me company all the way through mile 11 (6:17) - she really ran like a champ today. I still felt pretty in control through the 6:08, but I was pretty much fully opened up for that last mile - didn't have anything else in me. My left ankle/achilles/soleus didn't affect me today, although I still feel like it is "congested" and I don't fully have 100% range of motion on pushoff. I am going to try to get in to see Holli this week to see if she can loosen it up before the race. May also have to cutback on volume/intensity this week also so that I feel fresh for next weekend's half-marathon tune-up race.
Weekly Total: 56 miles
Nothing fancy, but still solid. Aside from the left ankle tightness, I can't really complain where I am at almost halfway through the cycle. Next weekend will be the real indicator, just need to make sure I stay 100% healthy.
Rest.
Tuesday, September 9th:
6:00pm, Treadmill, 1.0% incline. Asics Kayano 19.
5mi (40:14) (8:03/mi). 4x :20 pickups last 1/2mi.
Legs were pretty beat up from Sunday's longer harder session yesterday. I still felt a little soreness when I woke up this morning, so I bagged the AM run and waited for this evening to shake things out on the treadmill. Slowly progressed from 7.0-7.8mph, getting stronger and stronger each mile. Didn't want to push things too much with a faster track workout planned for tomorrow AM.
Wednesday, September 10th:
4:40am, 66 degrees, 75%, 5-10mph. Home-CHW Track-Home. Adidas Adios Boost.
8.5mi total: 2mi warmup, strides, 3x1600m (5:39/avg) w/600m recovery jogs (~3:30)
Splits: 5:43 41 33
Almost hit the snooze button when the alarm went off this morning. I felt absolutely dreadful on the warmup and strides - just couldn't get my legs moving at all. I still had my doubts when I came through the first 400m of the first rep in 1:27, but then I gradually found a groove. I didn't fight the effort and just kept it relaxed and controlled, slowly working my way down each lap of each rep. By the time the 3rd rep came around, I was really in control and finished well. Still had more left in me if I need to hit another gear. Pleased with the results and the effort of this one - a lesson in patience.
Thursday, September 11th:
8:30pm, 79 degrees, 74%, 5-10mph. Maple Ave out-and-back. Asics Kayano 19.
7mi (55:20) (7:54/mi)
Stifling humidity tonight. Really felt overheated the first 4-5mi before getting a "second wind" the last 2mi (7:46 29). Thankfully the weather is supposed to cool off soon. It's time for Fall, damn it! :)
Friday, September 12th:
9:30am, 65 degrees, 60%, 5-10mph. 3x Tavistock Loop. Asics Kayano 19.
12mi (1:31:24) (7:37/mi): 3x 4mi loop (31:30, 30:30, 29:24)
Easy progression on the hilly Tavistock loop. Was really holding back the second go round, but had to push it a little on the third loop. Solid running in much, much more pleasant weather conditions this morning.
Saturday, September 13th:
4:45am, 60 degrees, 75%, 0-5mph. Valley Run - Kilmer - Valley Run. Nike Pegasus 29 USATF.
9.5mi (1:21:27) (8:35/mi): as 6mi@9:01, 8:12, 7:39, 7:35, 4x fast strides
Cooler, crisper fall morning. I love it! My left achilles/soleus has been tight the past couple days, so I ran very, very easy the first several miles to try to help loosen it up. Felt great when I started to open up the 7th mile. The strides afterward were the fastest I have felt in a long time. I am just crossing my fingers that this achilles/soleus issue goes away without causing any setbacks in training.
Sunday, September 14th:
7:00am, 53 degrees, 80%, 5-10mph. Moorestown. Adidas Glide 6 Boost.
14mi total (1:41:30): as 6mi easy, 7mi cutdown tempo 6:26/avg (6:55 45 35 26 17 08 5:56), 1mi very easy
Absolutely picture perfect morning. Could only dream of having these same conditions next weekend. Had Rosie to keep me company all the way through mile 11 (6:17) - she really ran like a champ today. I still felt pretty in control through the 6:08, but I was pretty much fully opened up for that last mile - didn't have anything else in me. My left ankle/achilles/soleus didn't affect me today, although I still feel like it is "congested" and I don't fully have 100% range of motion on pushoff. I am going to try to get in to see Holli this week to see if she can loosen it up before the race. May also have to cutback on volume/intensity this week also so that I feel fresh for next weekend's half-marathon tune-up race.
Weekly Total: 56 miles
Nothing fancy, but still solid. Aside from the left ankle tightness, I can't really complain where I am at almost halfway through the cycle. Next weekend will be the real indicator, just need to make sure I stay 100% healthy.
Monday, September 1, 2014
Philly Marathon Training, Week 7
Monday, September 1st:
8:15am, 75 degrees, 90%, 0-5mph. Cinnaminson. Asics Kayano 19, Adidas Adios Boost.
8mi total, including 5K race 17:46 (8:43, 9:03)
It was a massive soup-fest this morning after an overnight storm. Felt reasonably comfortable until the halfway point, when my insides started to cook and any breathing became difficult. Since I knew there was no chance of a decent time today, I ran without a watch and just paced off of effort. Though I slowed considerably the last 1.1mi, I fought hard and didn't give up any places, finishing 6th OA and 2nd AG (30-39 yr olds). I'll take it as a hard workout, setting me up nicely for the Philly Half in 3 weeks.
Tuesday, September 2nd:
5:25am, 75 degrees, 90%, 0-5mph. Hialeah-Kilmer-Hialeah. Mizuno Wave Rider 17.
8mi easy (1:05:51) (8:14/mi)
Sluggish the first few miles, very heavy air to breathe this morning. Felt better the second half of the run, finished strong with a 7:30 last mile.
Wednesday, September 3rd:
8:25 pm, 80 degrees, 48%, calm. Merchantville-Maple Ave-Neighborhood. Asics Kayano 19.
8mi easy (1:01:24) (7:41/mi)
Easy progression from 8:06-7:16/mi. Felt incredibly strong the last 3mi, focused on pulling with hands and faster/lighter turnover. Just one of those nights where everything clicked.
Thursday, September 4th:
4:55am, 64 degrees, 90%, calm. CH Blvd - Kilmer Loop. Nike Pegasus 29 USATF.
6.5mi easy (54:40) (8:25/mi)
My legs were pretty heavy and tired for this one. Should have expected as much on the quick turnaround and shorter night's rest. But I didn't have the option to go out tonight so I had to sneak it in early before work. Didn't fight the slow pace, just took it for what it was.
Friday, September 5th:
8:30am, 72-76 degrees, 98-87%, calm. CHW - CH Blvd loop. CHW Loop. Mizuno Wave Rider 17, Adidas Adios Boost.
12.5mi (1:27:36), including 7mi MP 6:20/avg (6:24 17 20 19 20 19 17)
I am not sure where it came from, but I had "it" today. Like the last several days, it was again unseasonably hot/humid. I jogged the warmup very slowly, but I felt strong on the strides. Once I started the tempo, I had to keep holding back. Went through the first 1/2mi too quickly, but then settled into a good rhythm. I made very sure to stay hydrated/fueled, so I took Gatorade at 2mi/5mi of the tempo segment, and took a gel at 3mi. I kept fearing I would overheat but it never happened. I actually ran with a ziplock bag of crushed ice on the inside of my cap during the warmup, and I think that really helped keep me cool. I poured out the cold melted water in my cap and wore it during the workout. I was soaked all over when I was finished, but I felt like I could go another several miles if I wanted. Great feeling today.
Saturday, September 6th:
7:00am, 75 degrees, 92%, 0-10mph. Moorestown. Nike Pegasus 29 USATF.
9.5mi (1:22:47) (8:43/mi)
Ran with Ed H., Dave H., and John M. for the first 7mi @ 9:05/mi pace. Finished in 7:48 36 3:46 for the last 2.5mi. I again used the ziplock bag of crushed ice under my hat, which really helped. The easy pace did wonders also. Felt great those last few miles picking up the pace.
Sunday, September 7th:
7:35am, 67-70 degrees, 68-58%, 5-15mph. Manayunk-MLK-Belmont-Strawberry Mansion-Kelly-MLK. Adidas Glide 6 Boost.
18.5mi total (2:10:04): 3mi easy, 14mi moderate 6:43/avg (6:52-:34), 1.5mi easy
What a difference a day makes! Dewpoint was down to 54 after yesterday's 73. Also christened a new pair of shoes, which felt amazing right out of the box. Worked into the tempo portion the first 3mi with JP, and then had another 2mi of hills after that. Had a tailwind and a surge of energy on Kelly Drive, especially after passing a runner with this quote on her shirt:
"Somebody once told me never to bite off more than I could chew. I told them I would rather choke on greatness than nibble at mediocrity."
Once I swung around the Art Museum and back onto MLK, though, I ran into a steady 10-15mph headwind and found myself working harder to maintain the same pace/rhythm. But I settled in again, splitting 6:42 43 34 the last three miles. Great practice in patience, relaxing, and focusing on form/breathing. Had some Gatorade at miles 4.5/13, water at 9, and energy gel 20 minutes before the run and at miles 6/11.5. Despite fueling decently, I still felt like I could have used some more water the last few miles, as I was maintaining well even though I could feel myself starting to overheat. Nonetheless, a little slice of runner's heaven this morning.
Weekly Total: 71 miles
In spite of the weather, I laid down what was unarguably my best calendar week of running ever. It's not like I have never had the ability to do these three sessions before; but to tackle them all in one calendar week and still feel strong at the end of it is definitely new territory for me. Looking forward to a rest day tomorrow and a lighter load this week. Just two weeks to the half-way point of this cycle and my half-marathon simulator.
8:15am, 75 degrees, 90%, 0-5mph. Cinnaminson. Asics Kayano 19, Adidas Adios Boost.
8mi total, including 5K race 17:46 (8:43, 9:03)
It was a massive soup-fest this morning after an overnight storm. Felt reasonably comfortable until the halfway point, when my insides started to cook and any breathing became difficult. Since I knew there was no chance of a decent time today, I ran without a watch and just paced off of effort. Though I slowed considerably the last 1.1mi, I fought hard and didn't give up any places, finishing 6th OA and 2nd AG (30-39 yr olds). I'll take it as a hard workout, setting me up nicely for the Philly Half in 3 weeks.
Tuesday, September 2nd:
5:25am, 75 degrees, 90%, 0-5mph. Hialeah-Kilmer-Hialeah. Mizuno Wave Rider 17.
8mi easy (1:05:51) (8:14/mi)
Sluggish the first few miles, very heavy air to breathe this morning. Felt better the second half of the run, finished strong with a 7:30 last mile.
Wednesday, September 3rd:
8:25 pm, 80 degrees, 48%, calm. Merchantville-Maple Ave-Neighborhood. Asics Kayano 19.
8mi easy (1:01:24) (7:41/mi)
Easy progression from 8:06-7:16/mi. Felt incredibly strong the last 3mi, focused on pulling with hands and faster/lighter turnover. Just one of those nights where everything clicked.
Thursday, September 4th:
4:55am, 64 degrees, 90%, calm. CH Blvd - Kilmer Loop. Nike Pegasus 29 USATF.
6.5mi easy (54:40) (8:25/mi)
My legs were pretty heavy and tired for this one. Should have expected as much on the quick turnaround and shorter night's rest. But I didn't have the option to go out tonight so I had to sneak it in early before work. Didn't fight the slow pace, just took it for what it was.
Friday, September 5th:
8:30am, 72-76 degrees, 98-87%, calm. CHW - CH Blvd loop. CHW Loop. Mizuno Wave Rider 17, Adidas Adios Boost.
12.5mi (1:27:36), including 7mi MP 6:20/avg (6:24 17 20 19 20 19 17)
I am not sure where it came from, but I had "it" today. Like the last several days, it was again unseasonably hot/humid. I jogged the warmup very slowly, but I felt strong on the strides. Once I started the tempo, I had to keep holding back. Went through the first 1/2mi too quickly, but then settled into a good rhythm. I made very sure to stay hydrated/fueled, so I took Gatorade at 2mi/5mi of the tempo segment, and took a gel at 3mi. I kept fearing I would overheat but it never happened. I actually ran with a ziplock bag of crushed ice on the inside of my cap during the warmup, and I think that really helped keep me cool. I poured out the cold melted water in my cap and wore it during the workout. I was soaked all over when I was finished, but I felt like I could go another several miles if I wanted. Great feeling today.
Saturday, September 6th:
7:00am, 75 degrees, 92%, 0-10mph. Moorestown. Nike Pegasus 29 USATF.
9.5mi (1:22:47) (8:43/mi)
Ran with Ed H., Dave H., and John M. for the first 7mi @ 9:05/mi pace. Finished in 7:48 36 3:46 for the last 2.5mi. I again used the ziplock bag of crushed ice under my hat, which really helped. The easy pace did wonders also. Felt great those last few miles picking up the pace.
Sunday, September 7th:
7:35am, 67-70 degrees, 68-58%, 5-15mph. Manayunk-MLK-Belmont-Strawberry Mansion-Kelly-MLK. Adidas Glide 6 Boost.
18.5mi total (2:10:04): 3mi easy, 14mi moderate 6:43/avg (6:52-:34), 1.5mi easy
What a difference a day makes! Dewpoint was down to 54 after yesterday's 73. Also christened a new pair of shoes, which felt amazing right out of the box. Worked into the tempo portion the first 3mi with JP, and then had another 2mi of hills after that. Had a tailwind and a surge of energy on Kelly Drive, especially after passing a runner with this quote on her shirt:
"Somebody once told me never to bite off more than I could chew. I told them I would rather choke on greatness than nibble at mediocrity."
Once I swung around the Art Museum and back onto MLK, though, I ran into a steady 10-15mph headwind and found myself working harder to maintain the same pace/rhythm. But I settled in again, splitting 6:42 43 34 the last three miles. Great practice in patience, relaxing, and focusing on form/breathing. Had some Gatorade at miles 4.5/13, water at 9, and energy gel 20 minutes before the run and at miles 6/11.5. Despite fueling decently, I still felt like I could have used some more water the last few miles, as I was maintaining well even though I could feel myself starting to overheat. Nonetheless, a little slice of runner's heaven this morning.
Weekly Total: 71 miles
In spite of the weather, I laid down what was unarguably my best calendar week of running ever. It's not like I have never had the ability to do these three sessions before; but to tackle them all in one calendar week and still feel strong at the end of it is definitely new territory for me. Looking forward to a rest day tomorrow and a lighter load this week. Just two weeks to the half-way point of this cycle and my half-marathon simulator.
Monday, August 25, 2014
Philly Marathon Training, Week 6
Monday, August 25th:
Rest.
Tuesday, August 26th:
6:45pm, 84 degrees, 49%, 5-10mph. Maple Ave out-and-back. Mizuno Wave Rider 17.
6.5mi (51:11) (7:53/mi). Strides.
Shook out the cobwebs the first two miles, finally got rolling the last mile and a half. Feeling more explosive on the strides.
Wednesday, August 27th:
10:30pm(!), 79 degrees, 62%, calm. Cherry Hill West Track. Nike Pegasus 29 USATF, Adidas Adios Boost.
8.5m total: 2mi warmup, 4x 100m strides, 4x1200m (4:07/avg) w/400m recovery jogs (2:15-:20)
Splits: 4:07 07 06 08
Don't ask. Let's just say circumstances placed me alone at the Cherry Hill West track at 10:30pm on a Wednesday night. 16 laps in one direction (warmup/cooldown), 18 laps in the other direction (workout). My only light was the moon and an occasional passing airplane. My only audience the stars. But I found out what I needed to know, especially on that 4th rep. Sometimes you need to dream big.
Thursday, August 28th:
8:00pm, 75 degrees, 55%, 0-5mph. Kilmer Loop. Nike Pegasus 29 USATF.
6mi easy (49:05) (8:11/mi)
Very easy first mile (8:33), steady miles 2-5 (8:14 14 14 06), smooth last mile (7:42).
Friday, August 29th:
5:45am, 59 degrees, 70%, calm. Moorestown. Asics Kayano 19.
10mi easy (1:19:30) (7:57/mi)
Conversational pace run with Jamie and Steve. Cool weather felt great.
Saturday, August 30th:
7:00am, 62 degrees, 85%, 0-5mph. Moorestown. Asics Kayano 19.
13mi easy (1:40:52) (7:46/mi). Strides.
Conversational pace run with Rosie. Steady most of the run, just a tad faster (7:20s-:30s) the last couple miles. Felt strong today. Was also nice to hit the Boundary Creek Nature Trail loop and the MHS XC loop during the run.
Sunday, August 31st:
6:30am, 72 degrees, 95%, 0-5mph. Croft Farm Trails - Pennypacker Trails. Mizuno Wave Rider 17.
6mi easy (49:08) (8:11/mi): including :90 last 1/4mi on track
Definitely stuffy and tough to breathe this morning. Forecast looks pretty similar for tomorrow's 5K, so I may have to temper any expectations of a reasonably fast time and just aim for a hard effort. I felt pretty lethargic for most of the run today until the last mile and a half, and when I got to the track with just over a 1/4mi to go, I figured I would at least finish comfortably fast. Surprised it was :90, felt more like 1:40-:45.
Weekly Total: 50 miles
Some weeks just don't look that great on paper. This is one of those weeks. But you don't run races on paper and you don't know how you feel according to paper. Wednesday night's effort alone was a gem this week. I feel really good about where I am. I am glad I backed off a little this week and dropped a planned tempo run - there's still lots of time between now and the "real" race day and despite a week low on miles, I still feel like I am only building the momentum to something great.
Rest.
Tuesday, August 26th:
6:45pm, 84 degrees, 49%, 5-10mph. Maple Ave out-and-back. Mizuno Wave Rider 17.
6.5mi (51:11) (7:53/mi). Strides.
Shook out the cobwebs the first two miles, finally got rolling the last mile and a half. Feeling more explosive on the strides.
Wednesday, August 27th:
10:30pm(!), 79 degrees, 62%, calm. Cherry Hill West Track. Nike Pegasus 29 USATF, Adidas Adios Boost.
8.5m total: 2mi warmup, 4x 100m strides, 4x1200m (4:07/avg) w/400m recovery jogs (2:15-:20)
Splits: 4:07 07 06 08
Don't ask. Let's just say circumstances placed me alone at the Cherry Hill West track at 10:30pm on a Wednesday night. 16 laps in one direction (warmup/cooldown), 18 laps in the other direction (workout). My only light was the moon and an occasional passing airplane. My only audience the stars. But I found out what I needed to know, especially on that 4th rep. Sometimes you need to dream big.
Thursday, August 28th:
8:00pm, 75 degrees, 55%, 0-5mph. Kilmer Loop. Nike Pegasus 29 USATF.
6mi easy (49:05) (8:11/mi)
Very easy first mile (8:33), steady miles 2-5 (8:14 14 14 06), smooth last mile (7:42).
Friday, August 29th:
5:45am, 59 degrees, 70%, calm. Moorestown. Asics Kayano 19.
10mi easy (1:19:30) (7:57/mi)
Conversational pace run with Jamie and Steve. Cool weather felt great.
Saturday, August 30th:
7:00am, 62 degrees, 85%, 0-5mph. Moorestown. Asics Kayano 19.
13mi easy (1:40:52) (7:46/mi). Strides.
Conversational pace run with Rosie. Steady most of the run, just a tad faster (7:20s-:30s) the last couple miles. Felt strong today. Was also nice to hit the Boundary Creek Nature Trail loop and the MHS XC loop during the run.
Sunday, August 31st:
6:30am, 72 degrees, 95%, 0-5mph. Croft Farm Trails - Pennypacker Trails. Mizuno Wave Rider 17.
6mi easy (49:08) (8:11/mi): including :90 last 1/4mi on track
Definitely stuffy and tough to breathe this morning. Forecast looks pretty similar for tomorrow's 5K, so I may have to temper any expectations of a reasonably fast time and just aim for a hard effort. I felt pretty lethargic for most of the run today until the last mile and a half, and when I got to the track with just over a 1/4mi to go, I figured I would at least finish comfortably fast. Surprised it was :90, felt more like 1:40-:45.
Weekly Total: 50 miles
Some weeks just don't look that great on paper. This is one of those weeks. But you don't run races on paper and you don't know how you feel according to paper. Wednesday night's effort alone was a gem this week. I feel really good about where I am. I am glad I backed off a little this week and dropped a planned tempo run - there's still lots of time between now and the "real" race day and despite a week low on miles, I still feel like I am only building the momentum to something great.
Monday, August 18, 2014
Philly Marathon Training, Week 5
Monday, August 18th:
5:40am, 59 degrees, 84%, 0-5mph. Maple Ave out-and-back. Asics Kayano 19.
7mi easy (57:35) (8:14/mi)
Little sluggish this morning. Also noticed that my left soleus/achilles started to tighten up the last mile or two of the run. I will make sure I stretch well and use the lacrosse ball when I got home from work tonight to see if I can loosen it up.
Tuesday, August 19th:
4:55am, 63 degrees, 76%, 0-5mph. Cherry Hill West Track. Adidas Adios Boost.
8.5mi total, including 5x1000m (3:26/avg) w/400m recovery jogs (2:14/avg)
Splits: 3:27 26 26 25 24
Surprised I was able to get moving so quickly this morning, especially after a very exhausting day at work yesterday and a very slow warmup/cooldown. It's like everything fell into place once I got onto the track. Was pretty consistent most of the workout - I ran the last one about as fast I could without checking any splits along the way. Getting used to "hurting" again - it's a strangely rewarding sensation.
Wednesday, August 20th:
6:15pm, 83 degrees, 51%, calm. Hialeah-Kilmer-Lafferty-CH Blvd. Nike Pegasus 29 USATF.
7mi easy (55:16) (7:54/mi)
Workmanlike run in the humidity. Finished solid the last two miles.
Thursday, August 21st:
4:55am, 68 degrees, 84%, calm. Maple Ave out-and-back. Mizuno Wave Rider 17.
6.5mi easy (52:43) (8:07/mi). Strides.
Easy progression from 8:50-7:41/mi. Another humid morning, took me awhile to get going. A good sign is that I had a lot of pop in my strides.
Friday, August 22nd:
6:55am, 67 degrees, 97%, calm. CHW-CH Blvd Loop. 3x CHW Loop. CHW-CH Blvd Loop. Asics Kayano 19, Saucony Cortana 3.
12mi total (1:24:30): 2.5mi warmup, 4x(100m@:18, 100m@:30), 6mi alternating tempo 6:19/avg (5:59 6:36 6:06 6:36 6:02 6:35), 4x(100m@:18, 100m@:32), 2.5mi cooldown
I am not sure what got into me this morning. Maybe it's because I have been reading Marathon Man by Bill Rodgers this week and felt particularly inspired. Maybe my training is starting to sink in and I am finally reaping the benefits. Maybe I just had a particularly exceptional day on a morning where you wouldn't expect it due to the high humidity. But whatever it was, I was ON today. Had lots of running in me. Felt like I was floating at times. Had to work a little on that last faster mile (the 5th mile of the tempo), but I had no problems keeping pace on any of the slower ones. Was just cruising along on the cooldown, even up Hialeah hill. Great, great run today.
Saturday, August 23rd:
5:30am, 67 degrees, 90%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
10mi very easy (1:24:43) (8:28/mi). Strides.
Ran the first half ~8:50/mi with Erin, Michele, and Emily. Ran the second half ~8:10/mi solo. Strides at the end were very fast. Nice change of pace run, followed up with 3 chocolate chip pancakes and a plate of turkey bacon, mmm. :)
Sunday, August 24th:
7:00am, 64-68 degrees, 80%, 5-10mph. Lloyd Hall-Belmont-Strawberry Mansion-MLK-Ridge-Kelly Drive. Asics Kayano 19.
16mi total (1:53:18) (7:05/mi): as 4mi E, 2mi (6:47 39), 4mi E, 6mi (6:34 26 24 21 18 17)
High quality long run with JP in the city. The first 2mi tempo section was in the hilly portion of Belmont into Strawberry Mansion. The second tempo section began as we dropped down to MLK Blvd. It took me all of the first 2mi to settle into a comfortable pace/sustainable rhythm - when I finally "locked in" after Falls Bridge, 6:20s suddenly felt spot on. Great effort today, and great mental practice for the marathon finish on Kelly Drive.
Fueling notes: Took a gel and water at 6.5mi, a Gatorade at 8.5mi, another Gatorade at 11mi, and half a water at 12.5mi and the other half at 13.5mi. Exceptionally strong toward the end of the run.
Weekly Total: 67 miles
I will keep this one simple - an exceptional week of training for me. I don't expect every week to go this well, but I will gladly take them when I do.
5:40am, 59 degrees, 84%, 0-5mph. Maple Ave out-and-back. Asics Kayano 19.
7mi easy (57:35) (8:14/mi)
Little sluggish this morning. Also noticed that my left soleus/achilles started to tighten up the last mile or two of the run. I will make sure I stretch well and use the lacrosse ball when I got home from work tonight to see if I can loosen it up.
Tuesday, August 19th:
4:55am, 63 degrees, 76%, 0-5mph. Cherry Hill West Track. Adidas Adios Boost.
8.5mi total, including 5x1000m (3:26/avg) w/400m recovery jogs (2:14/avg)
Splits: 3:27 26 26 25 24
Surprised I was able to get moving so quickly this morning, especially after a very exhausting day at work yesterday and a very slow warmup/cooldown. It's like everything fell into place once I got onto the track. Was pretty consistent most of the workout - I ran the last one about as fast I could without checking any splits along the way. Getting used to "hurting" again - it's a strangely rewarding sensation.
Wednesday, August 20th:
6:15pm, 83 degrees, 51%, calm. Hialeah-Kilmer-Lafferty-CH Blvd. Nike Pegasus 29 USATF.
7mi easy (55:16) (7:54/mi)
Workmanlike run in the humidity. Finished solid the last two miles.
Thursday, August 21st:
4:55am, 68 degrees, 84%, calm. Maple Ave out-and-back. Mizuno Wave Rider 17.
6.5mi easy (52:43) (8:07/mi). Strides.
Easy progression from 8:50-7:41/mi. Another humid morning, took me awhile to get going. A good sign is that I had a lot of pop in my strides.
Friday, August 22nd:
6:55am, 67 degrees, 97%, calm. CHW-CH Blvd Loop. 3x CHW Loop. CHW-CH Blvd Loop. Asics Kayano 19, Saucony Cortana 3.
12mi total (1:24:30): 2.5mi warmup, 4x(100m@:18, 100m@:30), 6mi alternating tempo 6:19/avg (5:59 6:36 6:06 6:36 6:02 6:35), 4x(100m@:18, 100m@:32), 2.5mi cooldown
I am not sure what got into me this morning. Maybe it's because I have been reading Marathon Man by Bill Rodgers this week and felt particularly inspired. Maybe my training is starting to sink in and I am finally reaping the benefits. Maybe I just had a particularly exceptional day on a morning where you wouldn't expect it due to the high humidity. But whatever it was, I was ON today. Had lots of running in me. Felt like I was floating at times. Had to work a little on that last faster mile (the 5th mile of the tempo), but I had no problems keeping pace on any of the slower ones. Was just cruising along on the cooldown, even up Hialeah hill. Great, great run today.
Saturday, August 23rd:
5:30am, 67 degrees, 90%, 0-5mph. Moorestown. Nike Pegasus 29 USATF.
10mi very easy (1:24:43) (8:28/mi). Strides.
Ran the first half ~8:50/mi with Erin, Michele, and Emily. Ran the second half ~8:10/mi solo. Strides at the end were very fast. Nice change of pace run, followed up with 3 chocolate chip pancakes and a plate of turkey bacon, mmm. :)
Sunday, August 24th:
7:00am, 64-68 degrees, 80%, 5-10mph. Lloyd Hall-Belmont-Strawberry Mansion-MLK-Ridge-Kelly Drive. Asics Kayano 19.
16mi total (1:53:18) (7:05/mi): as 4mi E, 2mi (6:47 39), 4mi E, 6mi (6:34 26 24 21 18 17)
High quality long run with JP in the city. The first 2mi tempo section was in the hilly portion of Belmont into Strawberry Mansion. The second tempo section began as we dropped down to MLK Blvd. It took me all of the first 2mi to settle into a comfortable pace/sustainable rhythm - when I finally "locked in" after Falls Bridge, 6:20s suddenly felt spot on. Great effort today, and great mental practice for the marathon finish on Kelly Drive.
Fueling notes: Took a gel and water at 6.5mi, a Gatorade at 8.5mi, another Gatorade at 11mi, and half a water at 12.5mi and the other half at 13.5mi. Exceptionally strong toward the end of the run.
Weekly Total: 67 miles
I will keep this one simple - an exceptional week of training for me. I don't expect every week to go this well, but I will gladly take them when I do.
Monday, August 11, 2014
Philly Marathon Training, Week 4
Monday, August 11th:
Rest.
Tuesday, August 12th:
5:50pm, Treadmill, 1.0% incline. Asics Kayano 19.
6mi easy (48:11) (8:02/mi). Strides.
Slowly progressed from 8:34/mi down to 7:22/mi. Very comfortable the whole way.
Wednesday, August 13th:
6:30pm, Treadmill, 0.5-1.0%. Mizuno Wave Rider 17, Adidas Adios Boost.
8mi total, including 6x .5mi (11.0mph/2:44) w/.25mi recovery jogs (7.0mph/2:09)
Rather tough workout to do on the treadmill, but Janine was out of the house and it was the only way I was going to get a workout in this evening with the girls home. Each rep I kept thinking I wouldn't make the next one as the pace felt unsettling on the treadmill, but each one I kept holding on and actually felt better the further into the rep I got. Really learned to relax and breathe and focus on 20 seconds of running at a time. I cut the cooldown a mile short since my left calf/soleus was a little tight, but all in all, I am pleased with the results. I wouldn't recommend this type of workout for the faint of heart. :)
Thursday, August 14th:
5:45pm, 77 degrees, 45%, 5-15mph. Cherry Hill West Loop. Asics Kayano 19.
6mi easy (47:36) (7:56/mi)
Started really slowly and then got into a nice groove the last 3 miles. Finally got to shake that "treadmill" feeling out my legs. :)
Friday, August 15th:
6:30am, 57 degrees, 75%, 0-5mph. Moorestown. Asics Kayano 19.
8mi easy (1:02:55) (7:52/mi)
God, what a beautiful morning. Easy conversational pace run with Jamie and Tom. Also picked up JP for a bit toward the end. I wish every morning felt this good.
11:50am, 71 degrees, 43%, 10-15mph. Neighborhood Loop. Nike Pegasus 29 USATF.
3mi easy (24:03) (8:01/mi). Strides.
Very easy jog around the neighborhood. Still can't believe how nice this weather is.
Saturday, August 16th:
6:00am, 60 degrees, 79%, calm. Moorestown. Saucony Cortana 3.
13mi total (1:33:35): 6mi easy, 6mi cutdown tempo 6:20/avg (6:45 32 24 14 06 5:55), 1mi easy
Another beautiful morning, especially for a road workout. Had Jamie to keep me company for the first 6mi easy, and then I ran "the loop" two times for the cutdown tempo. After settling in the first mile, I felt pretty in control until about 4.5mi into the cutdown, at which time I started having to work hard. I was pretty much all-out for the last mile, but I recovered quickly during the cooldown and had a good stretching session and ice bath afterward. Despite having to work hard today, much like I did on Wednesday, I am happy with where my fitness is at for these type of workouts in Week 4 of training.
Sunday, August 17th:
6:30am, 64 degrees, 79%, 0-5mph. Moorestown-Cinnaminson. Nike Pegasus 29 USATF.
11mi very easy (1:38:38) (8:58/mi)
Ran very easy with Larry's group this morning. Felt refreshing to run so slowly. Funny how I actually ran 5:00 longer than yesterday, even though I covered 2mi less. I would be interested to know how the fat burning benefits of a run like today compare to the AT/LT threshold benefits of a run like yesterday.
Weekly Total: 55 miles
Definitely not as "stylish" as last week, but another solid week in the books. I am happy with the week to week progress I am feeling/seeing.
Rest.
Tuesday, August 12th:
5:50pm, Treadmill, 1.0% incline. Asics Kayano 19.
6mi easy (48:11) (8:02/mi). Strides.
Slowly progressed from 8:34/mi down to 7:22/mi. Very comfortable the whole way.
Wednesday, August 13th:
6:30pm, Treadmill, 0.5-1.0%. Mizuno Wave Rider 17, Adidas Adios Boost.
8mi total, including 6x .5mi (11.0mph/2:44) w/.25mi recovery jogs (7.0mph/2:09)
Rather tough workout to do on the treadmill, but Janine was out of the house and it was the only way I was going to get a workout in this evening with the girls home. Each rep I kept thinking I wouldn't make the next one as the pace felt unsettling on the treadmill, but each one I kept holding on and actually felt better the further into the rep I got. Really learned to relax and breathe and focus on 20 seconds of running at a time. I cut the cooldown a mile short since my left calf/soleus was a little tight, but all in all, I am pleased with the results. I wouldn't recommend this type of workout for the faint of heart. :)
Thursday, August 14th:
5:45pm, 77 degrees, 45%, 5-15mph. Cherry Hill West Loop. Asics Kayano 19.
6mi easy (47:36) (7:56/mi)
Started really slowly and then got into a nice groove the last 3 miles. Finally got to shake that "treadmill" feeling out my legs. :)
Friday, August 15th:
6:30am, 57 degrees, 75%, 0-5mph. Moorestown. Asics Kayano 19.
8mi easy (1:02:55) (7:52/mi)
God, what a beautiful morning. Easy conversational pace run with Jamie and Tom. Also picked up JP for a bit toward the end. I wish every morning felt this good.
11:50am, 71 degrees, 43%, 10-15mph. Neighborhood Loop. Nike Pegasus 29 USATF.
3mi easy (24:03) (8:01/mi). Strides.
Very easy jog around the neighborhood. Still can't believe how nice this weather is.
Saturday, August 16th:
6:00am, 60 degrees, 79%, calm. Moorestown. Saucony Cortana 3.
13mi total (1:33:35): 6mi easy, 6mi cutdown tempo 6:20/avg (6:45 32 24 14 06 5:55), 1mi easy
Another beautiful morning, especially for a road workout. Had Jamie to keep me company for the first 6mi easy, and then I ran "the loop" two times for the cutdown tempo. After settling in the first mile, I felt pretty in control until about 4.5mi into the cutdown, at which time I started having to work hard. I was pretty much all-out for the last mile, but I recovered quickly during the cooldown and had a good stretching session and ice bath afterward. Despite having to work hard today, much like I did on Wednesday, I am happy with where my fitness is at for these type of workouts in Week 4 of training.
Sunday, August 17th:
6:30am, 64 degrees, 79%, 0-5mph. Moorestown-Cinnaminson. Nike Pegasus 29 USATF.
11mi very easy (1:38:38) (8:58/mi)
Ran very easy with Larry's group this morning. Felt refreshing to run so slowly. Funny how I actually ran 5:00 longer than yesterday, even though I covered 2mi less. I would be interested to know how the fat burning benefits of a run like today compare to the AT/LT threshold benefits of a run like yesterday.
Weekly Total: 55 miles
Definitely not as "stylish" as last week, but another solid week in the books. I am happy with the week to week progress I am feeling/seeing.
Monday, August 4, 2014
Philly Marathon Training, Week 3
Monday, August 4th:
5:45am, 70 degrees, 95%, calm. Moorestown. Mizuno Wave Rider 17.
8.5mi (1:07:00) (7:53/mi). Strides.
Conversational pace run with Rosie. Wore my Enduracool cap again today, which helped keep the feeling of high humidity at bay. After two very easy opening miles, we were very steady for the final 6mi (7:42-:48). Strides after felt good.
Tuesday, August 5th:
7:00am, 68 degrees, 86%, 0-5mph. Cherry Hill West Track. Nike Pegasus 29 USATF, Adidas Adios Boost.
9mi total: 2mi warmup, 8x600m (2:02/avg) w/400m recovery jogs (2:11/avg), 2mi cooldown
Splits: 2:04 04 03 03 04 03 02 1:54
Second solid track workout in a row. I was prepared for the sun today with my sunglasses and Enduracool cap - really keep my temperature regulated so I could focus on running. Ryan was on the track at the same time doing his 6x800m workout, and he didn't fare quite as well because of the heat. Just like last week, I felt stronger the longer the workout went, and when I got to the last one I focused on running each 200m segment faster than the previous one. Wasn't quite all-out at the end, more of a controlled acceleration. My confidence is slowly building as I feel my speed coming back to me and my fitness improving.
2:55pm, Treadmill, 1.0%. Asics Kayano 19.
3mi recovery (24:51) (8:17/mi)
Smooth as silk. Little hot in the back porch, but otherwise, very easy.
Wednesday, August 6th:
8:00am, 70 degrees, 75%, 5mph. Croft Farm-Cuthbert Blvd-South Park Loop. Mizuno Wave Rider 17.
7.5mi (No watch, ~7:00/mi?)
Ran with the CHW XC team this morning. The goal was to run for 50 minutes at a medium effort with occasional 1:00 surges. There was a group of 5 of us that mostly stuck together, and we kept a solid pace. My Garmin finally died for good last night, so I didn't have a watch to run with. I do know we definitely closed harder the last couple miles, and was probably in the low 6:00s for the last 1/2mi. Very solid run, definitely faster than I would normally run the day after a workout, but I have one more recovery day until my next workout so I figured I could run really easy tomorrow. It was fun being part of a pack and running more of an effort-based run.
Thursday, August 7th:
5:45am, 67 degrees, 90%, 0-10mph. North Wildwood. Asics Kayano 19.
5mi recovery (41:30) (8:18/mi). Strides.
Nice and slow jog this morning after getting in good quality the last two days. It was slow going the first mile, but then I settled in a very relaxed pace until I found myself holding back the last mile.
Friday, August 8th:
5:45am, 64 degrees, 70%, 0-10mph. North Wildwood - Stone Harbor. Adidas Adios Boost.
10mi total (1:10:26), including 6mi MP tempo 6:20/avg (6:23 20 20 18 20 19)
I am pleased with how the first MP tempo of the cycle unfolded. It took me a good 2mi to settle into the right breathing/stride rhythm, but once I did, I could pretty well judge the right pace by effort. I was targeting 6:20-:25/mi, so it came as a little surprise that I averaged on the fast end. Having said that, I could not fathom sustaining that pace for much longer than 25K right now - which is what the next 15 weeks of the cycle are for, I suppose. :)
Saturday, August 9th:
6:30am, 66 degrees, 80%, 0-5mph. North Wildwood. Asics Kayano 19.
7mi recovery (57:14) (8:11/mi). Strides.
Started very slowly but within 2.5mi I was really feeling good all of a sudden and had to hold myself back the rest of the run. 8:00/mi pace suddenly felt like 9:00/mi pace - it was the most awesome feeling. Really let those strides rip afterward since I was feeling so loose.
Sunday, August 10th:
5:45am, 68 degrees, 80%, calm. 3x Tavistock Loop. Asics Kayano 19.
14mi hilly (1:40:12): including 12mi moderate 6:54/avg (6:34-7:11)
5:45am, 70 degrees, 95%, calm. Moorestown. Mizuno Wave Rider 17.
8.5mi (1:07:00) (7:53/mi). Strides.
Conversational pace run with Rosie. Wore my Enduracool cap again today, which helped keep the feeling of high humidity at bay. After two very easy opening miles, we were very steady for the final 6mi (7:42-:48). Strides after felt good.
Tuesday, August 5th:
7:00am, 68 degrees, 86%, 0-5mph. Cherry Hill West Track. Nike Pegasus 29 USATF, Adidas Adios Boost.
9mi total: 2mi warmup, 8x600m (2:02/avg) w/400m recovery jogs (2:11/avg), 2mi cooldown
Splits: 2:04 04 03 03 04 03 02 1:54
Second solid track workout in a row. I was prepared for the sun today with my sunglasses and Enduracool cap - really keep my temperature regulated so I could focus on running. Ryan was on the track at the same time doing his 6x800m workout, and he didn't fare quite as well because of the heat. Just like last week, I felt stronger the longer the workout went, and when I got to the last one I focused on running each 200m segment faster than the previous one. Wasn't quite all-out at the end, more of a controlled acceleration. My confidence is slowly building as I feel my speed coming back to me and my fitness improving.
2:55pm, Treadmill, 1.0%. Asics Kayano 19.
3mi recovery (24:51) (8:17/mi)
Smooth as silk. Little hot in the back porch, but otherwise, very easy.
Wednesday, August 6th:
8:00am, 70 degrees, 75%, 5mph. Croft Farm-Cuthbert Blvd-South Park Loop. Mizuno Wave Rider 17.
7.5mi (No watch, ~7:00/mi?)
Ran with the CHW XC team this morning. The goal was to run for 50 minutes at a medium effort with occasional 1:00 surges. There was a group of 5 of us that mostly stuck together, and we kept a solid pace. My Garmin finally died for good last night, so I didn't have a watch to run with. I do know we definitely closed harder the last couple miles, and was probably in the low 6:00s for the last 1/2mi. Very solid run, definitely faster than I would normally run the day after a workout, but I have one more recovery day until my next workout so I figured I could run really easy tomorrow. It was fun being part of a pack and running more of an effort-based run.
Thursday, August 7th:
5:45am, 67 degrees, 90%, 0-10mph. North Wildwood. Asics Kayano 19.
5mi recovery (41:30) (8:18/mi). Strides.
Nice and slow jog this morning after getting in good quality the last two days. It was slow going the first mile, but then I settled in a very relaxed pace until I found myself holding back the last mile.
Friday, August 8th:
5:45am, 64 degrees, 70%, 0-10mph. North Wildwood - Stone Harbor. Adidas Adios Boost.
10mi total (1:10:26), including 6mi MP tempo 6:20/avg (6:23 20 20 18 20 19)
I am pleased with how the first MP tempo of the cycle unfolded. It took me a good 2mi to settle into the right breathing/stride rhythm, but once I did, I could pretty well judge the right pace by effort. I was targeting 6:20-:25/mi, so it came as a little surprise that I averaged on the fast end. Having said that, I could not fathom sustaining that pace for much longer than 25K right now - which is what the next 15 weeks of the cycle are for, I suppose. :)
Saturday, August 9th:
6:30am, 66 degrees, 80%, 0-5mph. North Wildwood. Asics Kayano 19.
7mi recovery (57:14) (8:11/mi). Strides.
Started very slowly but within 2.5mi I was really feeling good all of a sudden and had to hold myself back the rest of the run. 8:00/mi pace suddenly felt like 9:00/mi pace - it was the most awesome feeling. Really let those strides rip afterward since I was feeling so loose.
Sunday, August 10th:
5:45am, 68 degrees, 80%, calm. 3x Tavistock Loop. Asics Kayano 19.
14mi hilly (1:40:12): including 12mi moderate 6:54/avg (6:34-7:11)
Today’s long run turned out to be more a struggle than I had
planned. I intentionally choose a 3 loop
hilly course so I could practice grabbing small water bottles that I filled
with 5oz Gatorade, which is the beverage given out at the Philly Marathon. Of course, when I came around at the end of Loop
1, both bottles were already gone. Not
sure if it was a “Good Samaritan” trying to keep the neighborhood clean, or
some evildoer that has it in for runners.
Let’s just say that the Hansons were right on this one – this 14 miles
did feel like the LAST 14 miles of a marathon, haha. And let's just say that after this long week, I will especially be looking forward to my
day off tomorrow. :)
Weekly Total: 64 miles
Probably my strongest single week of training yet for 2014. It will be nice to have a relative down week next week.
Monday, July 28, 2014
Philly Marathon Training, Week 2
Monday, July 28th:
5:50am, 70 degrees, 92%, 0-5mph. Maple Shade Loop (S). Nike Pegasus 29 USATF.
5mi very easy (42:22) (8:29/mi). Strides.
My legs were surprisingly sore and heavy this morning, so I kept the pace very slow and easy. Even the strides afterward felt a little slow. No worries, I was due for an easy recovery pace run after last week.
Tuesday, July 29th:
4:50am, 64 degrees, 73%, 5-10mph. CHW Track. Adidas Adios Boost.
10mi total, including 12x400m w/400m recovery jogs
Splits: 85 83 82 82 81 81 81 81 80 82 80 74
Avg: 81
Aside from some mild cramping in my left calf/soleus early on, I was pretty happy with the results of this morning's workout. I stopped for about :15 after the fourth interval to stretch it out, and from there on out it felt okay, especially since I took the recovery jogs very easy (~2:10-:15). It also took the first couple reps for me to get comfortable at the faster-than-usual pace, but by the 8-9th rep or so, I was feeling pretty good. Ran the last one as fast as I could while staying relaxed and maintaining form - not quite all out. Good first interval workout of the cycle.
Wednesday, July 30th:
6:20pm, Treadmill, 1.5% incline. Nike Pegasus 29 USATF.
4mi easy treadmill (32:35) (8:09/mi)
Had originally planned on two short runs today at 4mi each but I was really run down this morning and decided to get an extra hour sleep instead. Accordingly, I took it very easy on the treadmill tonight, slowly progressing from 7.0-8.0mph. Felt much better after the run. It's been a stressful week at work with Gab on vacation all week and Robin out sick today, but there's only one more tough day of work to get through tomorrow before I get some extra down time.
Thursday, July 31st:
4:50am, 61 degrees, 86%, calm. Maple Ave out-and-back. Asics Kayano 19.
6mi easy (47:13) (7:53/mi)
Felt solid from the very first step today. Progressed from 8:24-7:35/mi. I am sure the cooler temps helped also. Now I just need to survive one long day of work!
Friday, August 1st:
5:45am, 67 degrees, 93%, calm. Moorestown. Asics Kayano 19.
8mi easy (1:01:12) (7:39/mi)
Conversational pace with Rosie and Ryan, with whom I had a nice discussion about Hansons' Training in preparation for his debut marathon at Philly. It's amazing to me how much easier "easy pace" feels when I have training partners to help make the time pass.
12:10pm, 81 degrees, 65%, 0-5mph. Neighborhood Loop. Mizuno Wave Rider 17.
3mi easy (23:58) (8:00/mi). Strides.
Very easy 2mi+ jog followed by 6x :20 fast strides. Just enough to prime the muscles, get in a good stretch afterward, prepare myself for tomorrow's workout.
Saturday, August 2nd:
7:15am, 66 degrees, 93%, 5-10mph. MRC - Maple Ave out-and-back - Stanwick Loop. Saucony Cortana 3.
13mi total (1:30: 48), including 11mi @ 6:48/avg (6:43-:56/mi)
Had Ryan to keep me company for the first 8mi, which went relatively according to plan. As soon as he dropped off though, I started to feel the effort, mostly due to the humidity really settling in and wrecking havoc with my body temperature. I was still able to sustain the same pace for the final 4mi of the moderate segment, but my perceived effort definitely increased. Still, today was a good sign that I am on the right track with my endurance. Next week's marathon pace tempo will be an even better indicator.
Sunday, August 3rd:
6:00am, 65 degrees, 95%, 0-5mph. Mike's House - Cinnaminson route. Asics Kayano 19.
7mi easy, as 3:00 Kenyan shuffle, 4x strides, 6.6mi (49:19) (7:29/mi)
Had Mike and Tom to keep me company in the rain this morning, which actually felt nice and kept an otherwise humid morning feeling reasonably comfortable. Had a nice discussion with Tom about the benefits of racing a HM versus using a HM as a "dress rehearsal" for the marathon - some nice running philosophy, back-and-forth style. The good news is, I felt pretty good today after yesterday's long session, so no matter what I eventually decide to do at the Distance Run, I know that everything as planned up to this point seems to be working. :)
Weekly Total: 56 miles
So far, so good. Next week is the first week with 3 sessions (SPEED, MP TEMPO, LONG) so we'll see how my body adapts to the new stimulus.
5:50am, 70 degrees, 92%, 0-5mph. Maple Shade Loop (S). Nike Pegasus 29 USATF.
5mi very easy (42:22) (8:29/mi). Strides.
My legs were surprisingly sore and heavy this morning, so I kept the pace very slow and easy. Even the strides afterward felt a little slow. No worries, I was due for an easy recovery pace run after last week.
Tuesday, July 29th:
4:50am, 64 degrees, 73%, 5-10mph. CHW Track. Adidas Adios Boost.
10mi total, including 12x400m w/400m recovery jogs
Splits: 85 83 82 82 81 81 81 81 80 82 80 74
Avg: 81
Aside from some mild cramping in my left calf/soleus early on, I was pretty happy with the results of this morning's workout. I stopped for about :15 after the fourth interval to stretch it out, and from there on out it felt okay, especially since I took the recovery jogs very easy (~2:10-:15). It also took the first couple reps for me to get comfortable at the faster-than-usual pace, but by the 8-9th rep or so, I was feeling pretty good. Ran the last one as fast as I could while staying relaxed and maintaining form - not quite all out. Good first interval workout of the cycle.
Wednesday, July 30th:
6:20pm, Treadmill, 1.5% incline. Nike Pegasus 29 USATF.
4mi easy treadmill (32:35) (8:09/mi)
Had originally planned on two short runs today at 4mi each but I was really run down this morning and decided to get an extra hour sleep instead. Accordingly, I took it very easy on the treadmill tonight, slowly progressing from 7.0-8.0mph. Felt much better after the run. It's been a stressful week at work with Gab on vacation all week and Robin out sick today, but there's only one more tough day of work to get through tomorrow before I get some extra down time.
Thursday, July 31st:
4:50am, 61 degrees, 86%, calm. Maple Ave out-and-back. Asics Kayano 19.
6mi easy (47:13) (7:53/mi)
Felt solid from the very first step today. Progressed from 8:24-7:35/mi. I am sure the cooler temps helped also. Now I just need to survive one long day of work!
Friday, August 1st:
5:45am, 67 degrees, 93%, calm. Moorestown. Asics Kayano 19.
8mi easy (1:01:12) (7:39/mi)
Conversational pace with Rosie and Ryan, with whom I had a nice discussion about Hansons' Training in preparation for his debut marathon at Philly. It's amazing to me how much easier "easy pace" feels when I have training partners to help make the time pass.
12:10pm, 81 degrees, 65%, 0-5mph. Neighborhood Loop. Mizuno Wave Rider 17.
3mi easy (23:58) (8:00/mi). Strides.
Very easy 2mi+ jog followed by 6x :20 fast strides. Just enough to prime the muscles, get in a good stretch afterward, prepare myself for tomorrow's workout.
Saturday, August 2nd:
7:15am, 66 degrees, 93%, 5-10mph. MRC - Maple Ave out-and-back - Stanwick Loop. Saucony Cortana 3.
13mi total (1:30: 48), including 11mi @ 6:48/avg (6:43-:56/mi)
Had Ryan to keep me company for the first 8mi, which went relatively according to plan. As soon as he dropped off though, I started to feel the effort, mostly due to the humidity really settling in and wrecking havoc with my body temperature. I was still able to sustain the same pace for the final 4mi of the moderate segment, but my perceived effort definitely increased. Still, today was a good sign that I am on the right track with my endurance. Next week's marathon pace tempo will be an even better indicator.
Sunday, August 3rd:
6:00am, 65 degrees, 95%, 0-5mph. Mike's House - Cinnaminson route. Asics Kayano 19.
7mi easy, as 3:00 Kenyan shuffle, 4x strides, 6.6mi (49:19) (7:29/mi)
Had Mike and Tom to keep me company in the rain this morning, which actually felt nice and kept an otherwise humid morning feeling reasonably comfortable. Had a nice discussion with Tom about the benefits of racing a HM versus using a HM as a "dress rehearsal" for the marathon - some nice running philosophy, back-and-forth style. The good news is, I felt pretty good today after yesterday's long session, so no matter what I eventually decide to do at the Distance Run, I know that everything as planned up to this point seems to be working. :)
Weekly Total: 56 miles
So far, so good. Next week is the first week with 3 sessions (SPEED, MP TEMPO, LONG) so we'll see how my body adapts to the new stimulus.
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