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.
Monday, October 27, 2014
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.
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