Monday, January 14th:
7:55 pm, 49 degrees, 60%, 5-10mph. Cherry Hill West. Adidas Adizero Tempo 4.
8mi total - (7:15): 2mi warmup, 4x1200m w/400 jogs, 2mi cooldown
Target paces warmup/cooldown: 8:10-:40
Actual paces warmup/cooldown: 8:24, 8:19
Targets splits for 1200s: 4:15
Actual splits for 1200s: 4:15 16 15 12
Target splits for 400s: 2:05-:10
Actual splits for 400s: 2:11 08 09 09
Challenging workout. Really had to stay focused to stay on pace tonight - a couple of times I would fall off with a 44 second 200m here and there. Recovered quickly between each rep, though. I intentionally pushed the last 500m or so of the last rep, but did so while maintaining form and breathing, using my old racing mantra "faster." Really helped me stay relaxed through the finish. I also noticed some very minor tightness at the very bottom of my left achilles again, almost on the inside part of my ankle. It went away on the cooldown, but I will definitely take it easy the next few days and watch for symptoms. It's still way to early on in the cycle for anything nagging to pop up, so it's best to stay on top of it now.
Tuesday, January 15th:
7:35 pm, 39 degrees, 70%, 0-5mph. Grove-Maple-Grove-Neighborhood. Nike Pegasus 29 Shield.
7mi easy - (8:01)
Nice easy run after yesterday's workout. I didn't really notice the left achilles/ankle during tonight's run, but it was mildly tender after the run when I was stretching. I have another easy run scheduled tomorrow, but I may push my next MP run back to Friday to give myself extra recovery if I feel that I need it. Otherwise, I am operating like a well-oiled machine!
Wednesday, January 16th:
7:50 pm, 39 degrees, 90%, 5mph. Maple Shade Loop (M). Nike Pegasus 29 Shield.
6mi easy - (7:55)
No symptoms of any kind whatsoever. Felt like I was on cloud nine the entire run.
Thursday, January 17th:
7:45 pm, 39 degrees, 60%, calm. Home - 3x CHW loop - Home. Brooks Ravenna 3.
10mi total - (7:17): 2mi warmup, 6mi@MP, 2mi cooldown
Target paces warmup/cooldown: 8:10-:40
Actual paces warmup/cooldown: 8:20, 8:14
Goal marathon pace: 6:40
Actual splits: 6:41 33 36 35 38 37
Felt so-so on the warmup and my breathing felt unusually heavy the first 1.5mi of the tempo. From there, though, I instantly settled down and the run became much easier. After burning through the second mile a little too fast, I maintained a pretty steady rhythm the rest of the way. As usual, I felt even better after taking in a Gu after 3mi of the tempo. Cooldown felt fantastic and I really had to restrain myself from running faster.
Friday, January 18th:
11:00 am, 31 degrees, 30%, 10-25mph. Long Tavistock Loop w/2 field perimeters. Nike Structure Triax 15 Shield.
6mi easy - (7:47)
Cold, gusty, but sunny day. Felt very relaxed and casual the entire way, despite the rolling hills and wind. Nice easy run.
Saturday, January 19th:
7:00 am, 31-35 degrees, 60%, 0-10mph. Moorestown. Nike Pegasus 29 Shield.
13.25mi moderate - (7:11): 7:54 14 05 08 10 06 08 02 05 06 07 07 09, .25mi cd 8:40/mi
Very nice to have a group with whom to do the moderate long run this week. Ron (as part of his 17+ miler), Tom, Rich, and Oleg were pleasant company and kept us moving along. Never felt distressed once, very relaxed and casual. Took a Gu at mile 6 for practice. Used the extra .25mi of the run as a cooldown to transition to a stop, which helped ward off stiffness in the cold. Considering we completed half of a 3:10 marathon today, both Rich and I remarked what a nice confidence booster today was. Also good to know that I have a relaxing recovery run tomorrow and a day off in the near future. Things just keep clicking.
Sunday, January 20th:
7:00 am, 42 degrees, 60%, 5-10mph. Moorestown-Cinnaminson. Nike Pegasus 29 Shield.
10.75mi recovery - (8:29): 9:40 8:32 24 38 26 37 28 31 25 7:47 37
Always so calm and peaceful to run with Larry and his group. He's got this aura about him that's just so relaxing. Great way to cap the week.
Weekly Total: 61 miles
Highest weekly mileage to date since returning to running in September from the injury. I signed up for a 5k in a few weeks to see where my racing fitness is at. With all of this uninterrupted quality training over the last two months or so, I wouldn't be surprised to drop a decent time. Guess we'll have to wait a few weeks to find out - hopefully winter will continue its vacation until then.
Monday, January 14, 2013
Monday, January 7, 2013
Gettysburg Marathon Training, Week 3
Monday, January 7th:
Off.
Tuesday, January 8th:
8:00 pm, 38 degrees, 70%, calm. Home-Cherry Hill West-Home. Nike Pegasus 29 Shield.
9mi total - (7:26): 2.4mi warmup, 5x1000m w/400m jogs, 2.2mi cooldown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:23, 8:25
Target 1000 splits: 3:31-:33
Actual Splits: 3:32 33 31 31 33
Target 400 splits: 2:05-:10
Actual 400 splits: 2:10 10 12 10 05
Not sure where I found all that energy after a long day at work and a 7:00 pm doctor's appointment for Frankie. Found my rhythm right away and held it the whole workout. Picture perfect night tonight - the stars were my only witness at the Cherry Hill West track.
Wednesday, January 9th:
7:40 pm, 46 degrees, 70%, 5-10mph. Maple Shade Loop (L). Nike Structure Triax 15 Shield.
7mi easy - (8:03)
Unseasonably warmer tonight, but still a nice little headwind on the way back home. Stayed relaxed and easy the whole way. No lingering soreness or tightness from yesterday - a nice sign.
Thursday, January 10th:
7:45 pm, 38 degrees, 60%, 0-5mph. Grove-Lake-Haddon Ave-Maple. Nike Pegasus 29 Shield.
8mi easy - (7:56)
Ate too much beforehand and started the run with a heavy stomach. Felt pretty lousy for about 3.5 miles. Progressively got better on the way back home, really felt great the last two miles. A lesson in both moderation and perseverance.
Friday, January 11th:
9:00 am, 38-40 degrees, 75%, 0-5mph. 2x Tavistock Loop: Loop 1 w/park perimeter, Loop 2 w/Thursday night run. Nike Pegasus 29 Shield.
9mi easy - (7:45)
Felt incredibly strong and relaxed on rolling course today. Handled the hills very well, keeping consistent effort. Great rebound run after last night.
Saturday, January 12th:
7:35 am, 45-47 degrees, 90%, 0-5mph. Moorestown. Brooks Ravenna 3.
10mi total - (7:18): 2mi warmup, 6mi@MP, 2mi cooldown
Goal paces: 8:10-:40/mi for warmup/cooldown; 6:40/mi for MP
Actual splits: 8:26 22, 6:40 40 39 36 37 38, 8:05 12
Timed this workout so that I had some company for a good portion of the MP segment. Had Ralph near me from about .25mi to 2.5mi, and then had Tom, Ron, and John near me from 2.5mi to the finish. Helped take the mental burden off of the run, which allowed me to stay relaxed. Ran the cooldown a tad faster than I wanted, but I just couldn't slow down any more - felt really strong at the end.
Sunday, January 13th:
7:00 am, 45-47 degrees, 70%, calm. Moorestown. Nike Pegasus 29 Shield.
8mi recovery - (8:32): 9:42 8:38 15 31 32 36 25 7:42
Very nice recovery run with Larry's group this morning. I got to help pace them for their moderate long run, and they helped keep me in check on my recovery day. Opened up a little on the last mile, which felt solid. Great company, and great way to cap the week.
Weekly Total: 51 miles
Fantastic all-around week. I can actually feel myself getting stronger on a weekly basis. Having that symbiotic relationship with other runners really motivates and rejuvenates me. It's like a snowball effect of positive energy. I just hope to keep it going because it feels awesome!
Off.
Tuesday, January 8th:
8:00 pm, 38 degrees, 70%, calm. Home-Cherry Hill West-Home. Nike Pegasus 29 Shield.
9mi total - (7:26): 2.4mi warmup, 5x1000m w/400m jogs, 2.2mi cooldown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:23, 8:25
Target 1000 splits: 3:31-:33
Actual Splits: 3:32 33 31 31 33
Target 400 splits: 2:05-:10
Actual 400 splits: 2:10 10 12 10 05
Not sure where I found all that energy after a long day at work and a 7:00 pm doctor's appointment for Frankie. Found my rhythm right away and held it the whole workout. Picture perfect night tonight - the stars were my only witness at the Cherry Hill West track.
Wednesday, January 9th:
7:40 pm, 46 degrees, 70%, 5-10mph. Maple Shade Loop (L). Nike Structure Triax 15 Shield.
7mi easy - (8:03)
Unseasonably warmer tonight, but still a nice little headwind on the way back home. Stayed relaxed and easy the whole way. No lingering soreness or tightness from yesterday - a nice sign.
Thursday, January 10th:
7:45 pm, 38 degrees, 60%, 0-5mph. Grove-Lake-Haddon Ave-Maple. Nike Pegasus 29 Shield.
8mi easy - (7:56)
Ate too much beforehand and started the run with a heavy stomach. Felt pretty lousy for about 3.5 miles. Progressively got better on the way back home, really felt great the last two miles. A lesson in both moderation and perseverance.
Friday, January 11th:
9:00 am, 38-40 degrees, 75%, 0-5mph. 2x Tavistock Loop: Loop 1 w/park perimeter, Loop 2 w/Thursday night run. Nike Pegasus 29 Shield.
9mi easy - (7:45)
Felt incredibly strong and relaxed on rolling course today. Handled the hills very well, keeping consistent effort. Great rebound run after last night.
Saturday, January 12th:
7:35 am, 45-47 degrees, 90%, 0-5mph. Moorestown. Brooks Ravenna 3.
10mi total - (7:18): 2mi warmup, 6mi@MP, 2mi cooldown
Goal paces: 8:10-:40/mi for warmup/cooldown; 6:40/mi for MP
Actual splits: 8:26 22, 6:40 40 39 36 37 38, 8:05 12
Timed this workout so that I had some company for a good portion of the MP segment. Had Ralph near me from about .25mi to 2.5mi, and then had Tom, Ron, and John near me from 2.5mi to the finish. Helped take the mental burden off of the run, which allowed me to stay relaxed. Ran the cooldown a tad faster than I wanted, but I just couldn't slow down any more - felt really strong at the end.
Sunday, January 13th:
7:00 am, 45-47 degrees, 70%, calm. Moorestown. Nike Pegasus 29 Shield.
8mi recovery - (8:32): 9:42 8:38 15 31 32 36 25 7:42
Very nice recovery run with Larry's group this morning. I got to help pace them for their moderate long run, and they helped keep me in check on my recovery day. Opened up a little on the last mile, which felt solid. Great company, and great way to cap the week.
Weekly Total: 51 miles
Fantastic all-around week. I can actually feel myself getting stronger on a weekly basis. Having that symbiotic relationship with other runners really motivates and rejuvenates me. It's like a snowball effect of positive energy. I just hope to keep it going because it feels awesome!
Monday, December 31, 2012
Gettysburg Marathon Training, Week 2
Monday, December 31st:
7:30 am, 30 degrees, 55%, 5-10mph. Kilmer-Hialeah Loop. Nike Pegasus 29 Shield.
7mi easy - (7:56)
Slept late for me today (7:00 am). First mile was really slow (8:27), but then picked it up from there. Worked the hills a little, cruised everything else. Nice way to end the year.
Tuesday, January 1st:
Happy New Year!
7:15 am, 37 degrees, 75%, 5-10mph. Cherry Hill West. Brooks Ravenna 3.
10mi total - (7:17): 2mi warmup, 6mi@MP, 2mi cooldown
Goal paces: 8:10-:40/mi for warmup/cooldown; 6:40/mi for MP
Actual splits: 8:21 15, 6:44 40 37 33 37 34, 8:12 19
Excellent first marathon pace run of the cycle. Settled in to a pretty steady rhythm after 1.5mi, and felt really strong after taking a Gu halfway through the tempo segment. Had to temper my enthusiasm a few times on the last couple miles. It also took me about a 1/2mi of the cooldown to slow down enough to hit recovery pace. Felt super strong at the finish.
*Note: Left achilles/calf had a little tightness the last 2mi or so of the tempo segment. It didn't affect my running, but I was aware of it. Didn't feel it at all on the cooldown. Did some extra light stretching after the run but will monitor.
Wednesday, January 2nd:
7:30 pm, 29 degrees, 45%, 5-10mph. Maple Shade Loop (M). Nike Structure Triax 15 Shield.
6mi easy - (8:01)
Felt like I was walking the whole way. Felt so easy this evening in the nice crisp air. No traces of achilles/calf soreness in the left leg today.
Thursday, January 3rd:
7:45 pm, 31 degrees, 50%, 5-10mph. Garden State-Maple Ave. Loop-Garden State. Nike Pegasus 29 Shield.
7mi easy - (7:52)
Started slow and let the pace come. Had to keep myself in check the last 3 miles or so. Can't get over how easy these runs feel.
Friday, January 4th:
8:45 am, 34 degrees, 50%, 5-15mph. Cherry Hill West. Adidas Adizero Tempo 4.
9mi total - (7:27): 2.25mi warmup, 6x800m w/400 jogs, 2.25mi cooldown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:23, 8:27
Target 800m splits: 2:50
Actual 800m splits: 2:49 50 50 50 50 48
Target 400m splits: 2:05-:10
Actual 400m splits: 2:09 06 08 07 06 10
So this was the first time I really felt the density of the Hanson's Marathon Method. Not sure if it was the quick turnaround from last night's run, the 15mph gusts on the back stretches of each lap, or the designed cumulative fatigue of the program, but I really felt the effort today after running effortlessly on easy runs the last two days. First 3 reps were very manageable, but I started the 4th rep with an opening 40 second 200m, which put me into lactic fatigue rather quickly for the rep, and I felt it at around 500m into the last two reps. The good news is I ran the last 800m entirely on feel (although definitely pushing it) and came in under the goal time. I honestly probably had only 1 more solid rep in me at that pace before my form would completely start to break down.
I felt much better after the slow cooldown jog, but it's intimidating as of right now to think that on Sunday I am scheduled for 10mi at 7:10-:20/mi pace. Will definitely stick to the slow end of the recovery pace spectrum for tomorrow, and now I am already looking forward to Monday's scheduled off day. We'll see how I feel tomorrow, as this plan is definitely a day by day plan! :)
Saturday, January 5th:
7:00 am, 30 degrees, 60%, 5-10mph. Moorestown. Nike Pegasus 29 Shield.
8mi recovery - (8:24): 9:10 8:38 34 15 11 13 08 06
Felt so much better than yesterday. Ran the first 3.5mi with Ed Henry and Dave Huttinger, which kept the pace honestly slow. I gradually picked it up from there and finished very strong the last 3 miles. Again, pacing was so critical today and I feel much more prepared now heading into tomorrow's moderate run.
Sunday, January 6th:
7:15 am, 32 degrees, 90%, 0-5mph. Cinnaminson. Brooks Ravenna 3.
1.3mi easy - (7:35)
Planned a group run with Mike, Tom, and Rich from Tom's house. Aborted the run because of black ice - I could feel it affect my stride and I couldn't safely accomplish the goal of the day's run, which was to run moderate pace (7:10-:20/mi).
10:15 am, 36-40 degrees, 70%, 0-5mph. Hialeah-Valley Run-Kilmer-Hialeah-Neighborhood. Brooks Ravenna 3.
9.7mi moderate - (7:08): 7:11 04 07 08 10 Gu 04 12 09 08 06
Abandoning the run this morning was the best running decision I have made in awhile (after taking on Larry as my pseudo-coach, of course!). I am not sure if it was the extra calories I got in with a "second" breakfast, the beautiful weather today once the ice was melted, or the second cup of coffee I had this morning, but today was the single best day I have felt as a runner since coming back from the injury. I couldn't force myself to run slow enough. My rhythm was impeccable. I handled the rolling sections with ease. Everything about the run was perfect. Instead of feeling like the last 10 miles of the marathon, it felt like the first 10 miles after having tapered for a few days. Felt incredibly fresh with an abundance of energy. Fabulous way to cap off the week!
Weekly Total: 58 miles
I am already a believer in the Hansons. I am already a believer in Larry. And most importantly, I am again a full believer in myself. Having said all that, the most important lesson I learned this week is to focus on the task at hand for that day only. I got through Friday's speed workout but felt tired and started worrying about Sunday. I ran a really slow recovery run on Saturday at the proper pace and felt re-energized. I focused on keeping a steady rhythm on Sunday and let the pace handle itself. Just like you have to stay in the moment during the early miles of the marathon and not get ahead of yourself, you really have to look at daily training the same way. Focus on today and worry about tomorrow when it gets here. When tomorrow comes, you'll be ready.
7:30 am, 30 degrees, 55%, 5-10mph. Kilmer-Hialeah Loop. Nike Pegasus 29 Shield.
7mi easy - (7:56)
Slept late for me today (7:00 am). First mile was really slow (8:27), but then picked it up from there. Worked the hills a little, cruised everything else. Nice way to end the year.
Tuesday, January 1st:
Happy New Year!
7:15 am, 37 degrees, 75%, 5-10mph. Cherry Hill West. Brooks Ravenna 3.
10mi total - (7:17): 2mi warmup, 6mi@MP, 2mi cooldown
Goal paces: 8:10-:40/mi for warmup/cooldown; 6:40/mi for MP
Actual splits: 8:21 15, 6:44 40 37 33 37 34, 8:12 19
Excellent first marathon pace run of the cycle. Settled in to a pretty steady rhythm after 1.5mi, and felt really strong after taking a Gu halfway through the tempo segment. Had to temper my enthusiasm a few times on the last couple miles. It also took me about a 1/2mi of the cooldown to slow down enough to hit recovery pace. Felt super strong at the finish.
*Note: Left achilles/calf had a little tightness the last 2mi or so of the tempo segment. It didn't affect my running, but I was aware of it. Didn't feel it at all on the cooldown. Did some extra light stretching after the run but will monitor.
Wednesday, January 2nd:
7:30 pm, 29 degrees, 45%, 5-10mph. Maple Shade Loop (M). Nike Structure Triax 15 Shield.
6mi easy - (8:01)
Felt like I was walking the whole way. Felt so easy this evening in the nice crisp air. No traces of achilles/calf soreness in the left leg today.
Thursday, January 3rd:
7:45 pm, 31 degrees, 50%, 5-10mph. Garden State-Maple Ave. Loop-Garden State. Nike Pegasus 29 Shield.
7mi easy - (7:52)
Started slow and let the pace come. Had to keep myself in check the last 3 miles or so. Can't get over how easy these runs feel.
Friday, January 4th:
8:45 am, 34 degrees, 50%, 5-15mph. Cherry Hill West. Adidas Adizero Tempo 4.
9mi total - (7:27): 2.25mi warmup, 6x800m w/400 jogs, 2.25mi cooldown
Target warmup/cooldown paces: 8:10-:40
Actual warmup/cooldown paces: 8:23, 8:27
Target 800m splits: 2:50
Actual 800m splits: 2:49 50 50 50 50 48
Target 400m splits: 2:05-:10
Actual 400m splits: 2:09 06 08 07 06 10
So this was the first time I really felt the density of the Hanson's Marathon Method. Not sure if it was the quick turnaround from last night's run, the 15mph gusts on the back stretches of each lap, or the designed cumulative fatigue of the program, but I really felt the effort today after running effortlessly on easy runs the last two days. First 3 reps were very manageable, but I started the 4th rep with an opening 40 second 200m, which put me into lactic fatigue rather quickly for the rep, and I felt it at around 500m into the last two reps. The good news is I ran the last 800m entirely on feel (although definitely pushing it) and came in under the goal time. I honestly probably had only 1 more solid rep in me at that pace before my form would completely start to break down.
I felt much better after the slow cooldown jog, but it's intimidating as of right now to think that on Sunday I am scheduled for 10mi at 7:10-:20/mi pace. Will definitely stick to the slow end of the recovery pace spectrum for tomorrow, and now I am already looking forward to Monday's scheduled off day. We'll see how I feel tomorrow, as this plan is definitely a day by day plan! :)
Saturday, January 5th:
7:00 am, 30 degrees, 60%, 5-10mph. Moorestown. Nike Pegasus 29 Shield.
8mi recovery - (8:24): 9:10 8:38 34 15 11 13 08 06
Felt so much better than yesterday. Ran the first 3.5mi with Ed Henry and Dave Huttinger, which kept the pace honestly slow. I gradually picked it up from there and finished very strong the last 3 miles. Again, pacing was so critical today and I feel much more prepared now heading into tomorrow's moderate run.
Sunday, January 6th:
7:15 am, 32 degrees, 90%, 0-5mph. Cinnaminson. Brooks Ravenna 3.
1.3mi easy - (7:35)
Planned a group run with Mike, Tom, and Rich from Tom's house. Aborted the run because of black ice - I could feel it affect my stride and I couldn't safely accomplish the goal of the day's run, which was to run moderate pace (7:10-:20/mi).
10:15 am, 36-40 degrees, 70%, 0-5mph. Hialeah-Valley Run-Kilmer-Hialeah-Neighborhood. Brooks Ravenna 3.
9.7mi moderate - (7:08): 7:11 04 07 08 10 Gu 04 12 09 08 06
Abandoning the run this morning was the best running decision I have made in awhile (after taking on Larry as my pseudo-coach, of course!). I am not sure if it was the extra calories I got in with a "second" breakfast, the beautiful weather today once the ice was melted, or the second cup of coffee I had this morning, but today was the single best day I have felt as a runner since coming back from the injury. I couldn't force myself to run slow enough. My rhythm was impeccable. I handled the rolling sections with ease. Everything about the run was perfect. Instead of feeling like the last 10 miles of the marathon, it felt like the first 10 miles after having tapered for a few days. Felt incredibly fresh with an abundance of energy. Fabulous way to cap off the week!
Weekly Total: 58 miles
I am already a believer in the Hansons. I am already a believer in Larry. And most importantly, I am again a full believer in myself. Having said all that, the most important lesson I learned this week is to focus on the task at hand for that day only. I got through Friday's speed workout but felt tired and started worrying about Sunday. I ran a really slow recovery run on Saturday at the proper pace and felt re-energized. I focused on keeping a steady rhythm on Sunday and let the pace handle itself. Just like you have to stay in the moment during the early miles of the marathon and not get ahead of yourself, you really have to look at daily training the same way. Focus on today and worry about tomorrow when it gets here. When tomorrow comes, you'll be ready.
Monday, December 24, 2012
Gettysburg Marathon Training, Week 1
Monday, December 24th:
7:20 am, 30 degrees, 70%, calm. Moorestown. Nike Pegasus 29 Shield.
7mi easy - Group (7:35)
Nice Christmas Eve morning group run with Tom, Mike, Jim, John, and Rich. Chilly start, but very relaxed. Felt like I was walking the whole way.
Tuesday, December 25th:
Merry Christmas!
Off
Wednesday, December 26th:
7:00 am, 30 degrees, 70%, 0-10mph. Moorestown. Nike Pegasus 29 Shield.
11mi easy - Group (8:19): including 10x Stanwick hill
Very easy, relaxed pace. Group did hill workout while I maintained easy pace. Did the last one hard with them. Felt nice to run so slow today.
Thursday, December 27th:
5:00 am, 42 degrees, 90%, 5-15mph. Maple Shade Loop (M). Nike Structure Triax 15 Shield.
6mi easy - (8:06)
Cold light rain. Little gusty at times. Workmanlike run before work today.
Friday, December 28th:
7:55 pm, 32 degrees, 70%, calm. Garden State-Maple Ave Loop-Garden State-Neighborhood. Nike Pegasus 29 Shield.
8mi easy - (7:49)
Terrific rhythm the entire run. Truly felt easy.
Saturday, December 29th:
7:00 am, 33 degrees, 70%, 0-5mph. Cherry Hill West. Adidas Adizero Tempo 4.
9mi total - (7:27): 2 mi warmup (8:27/mi), 8x600 w/400 jogs, 2mi cooldown (8:28/mi)
Goal splits: 2:06-:08
Actual splits: 2:07 06 06 06 06 06 06 06
Goal recoveries: 2:05-:10
Actual recoveries: 2:10 10 08 09 09 06 08 09
Absolutely terrific workout. Took Larry's advice and kept my warmup/cooldown/recoveries in the 8:20-:40/mi pace range. Really made the faster segments manageable. Felt a bit "off" on the first two reps, but just locked into the pace from there. Ran the last rep completely on feel without checking splits.
Interesting sidenote: I averaged 4:15 every kilometer of the workout (2:06 for 600 and 2:09 for 400). That works out to 6:50/mi pace for 5 miles, so it is almost like 5 miles just off of marathon pace "hidden" in the workout. Now I know why it's so important to run the warmups/cooldowns/recoveries so slow.
Sunday, December 30th:
10:30 am, 34 degrees, 55%, 15-30mph. Cherry Hill Loop from Brake's house. Nike Structure Triax 15 Shield.
8mi recovery - (8:15)
Incredibly gusty day, so it was welcoming to have Kevin/Greg's company. Pace felt so, so easy, which is a great sign after yesterday's workout.
Weekly Total: 49 miles
First official week of marathon training was a big success. As Larry recommended, I have found it is very important to hit the prescribed paces (no faster) for each run to accomplish the task at hand. I also feel better about knowing I have the flexibility to move my workout days around external factors (weather/work/fatigue) without interrupting the larger goals of training. I feel really fresh and ready for week two.
7:20 am, 30 degrees, 70%, calm. Moorestown. Nike Pegasus 29 Shield.
7mi easy - Group (7:35)
Nice Christmas Eve morning group run with Tom, Mike, Jim, John, and Rich. Chilly start, but very relaxed. Felt like I was walking the whole way.
Tuesday, December 25th:
Merry Christmas!
Off
Wednesday, December 26th:
7:00 am, 30 degrees, 70%, 0-10mph. Moorestown. Nike Pegasus 29 Shield.
11mi easy - Group (8:19): including 10x Stanwick hill
Very easy, relaxed pace. Group did hill workout while I maintained easy pace. Did the last one hard with them. Felt nice to run so slow today.
Thursday, December 27th:
5:00 am, 42 degrees, 90%, 5-15mph. Maple Shade Loop (M). Nike Structure Triax 15 Shield.
6mi easy - (8:06)
Cold light rain. Little gusty at times. Workmanlike run before work today.
Friday, December 28th:
7:55 pm, 32 degrees, 70%, calm. Garden State-Maple Ave Loop-Garden State-Neighborhood. Nike Pegasus 29 Shield.
8mi easy - (7:49)
Terrific rhythm the entire run. Truly felt easy.
Saturday, December 29th:
7:00 am, 33 degrees, 70%, 0-5mph. Cherry Hill West. Adidas Adizero Tempo 4.
9mi total - (7:27): 2 mi warmup (8:27/mi), 8x600 w/400 jogs, 2mi cooldown (8:28/mi)
Goal splits: 2:06-:08
Actual splits: 2:07 06 06 06 06 06 06 06
Goal recoveries: 2:05-:10
Actual recoveries: 2:10 10 08 09 09 06 08 09
Absolutely terrific workout. Took Larry's advice and kept my warmup/cooldown/recoveries in the 8:20-:40/mi pace range. Really made the faster segments manageable. Felt a bit "off" on the first two reps, but just locked into the pace from there. Ran the last rep completely on feel without checking splits.
Interesting sidenote: I averaged 4:15 every kilometer of the workout (2:06 for 600 and 2:09 for 400). That works out to 6:50/mi pace for 5 miles, so it is almost like 5 miles just off of marathon pace "hidden" in the workout. Now I know why it's so important to run the warmups/cooldowns/recoveries so slow.
Sunday, December 30th:
10:30 am, 34 degrees, 55%, 15-30mph. Cherry Hill Loop from Brake's house. Nike Structure Triax 15 Shield.
8mi recovery - (8:15)
Incredibly gusty day, so it was welcoming to have Kevin/Greg's company. Pace felt so, so easy, which is a great sign after yesterday's workout.
Weekly Total: 49 miles
First official week of marathon training was a big success. As Larry recommended, I have found it is very important to hit the prescribed paces (no faster) for each run to accomplish the task at hand. I also feel better about knowing I have the flexibility to move my workout days around external factors (weather/work/fatigue) without interrupting the larger goals of training. I feel really fresh and ready for week two.
Monday, December 17, 2012
Base Training, Week 14
Monday, December 17th:
7:50 pm, 46 degrees, 100%, 5-10mph. Maple Shade RR loop. Nike Pegasus 29 Shield.
6mi easy - (7:57)
Got to test out my new shoes in semi-crummy weather. Foggy, misty, and humid with wind in my face on the way out - felt much better on the way back. New shoes are super pillowy. While my body felt a little sluggish, my feet felt very protected and bouncy.
Tuesday, December 18th:
7:30 pm, 45 degrees, 60%, 15-25mph. Hialeah-Kilmer-Hialeah. Nike Pegasus 29 Shield.
8mi progression - (7:04): 7:37 21 11 01 06 6:53 49 31
There is certainly no good reason that I ran as well as I did tonight. Long, stressful day of work...horribly windy conditions (Miles 5 & 7 were almost completely into a headwind)...yet somehow I knew it as soon as I started that I just felt different tonight. The first 4 miles were incredibly smooth, and even mile 5 - directly into the headwind - I just relaxed and let the pace come. Started to labor the last 1 1/2 miles or so, but still finished strong. I try not to get to up or too down on a given run anymore, but I am pleased with tonight's results.
Wednesday, December 19th:
Unplanned day off. Unbelievably long day at work. Wasn't worth pushing my body to a breaking point before marathon training even officially starts.
Thursday, December 20th:
5:00 pm, 43 degrees, 65%, 0-5mph. Downtown Merchantville. Nike Pegasus 29 Shield.
6mi easy - (8:00), 5mi easy with 8 x 100m strides @ mile race pace
Ran a new route tonight to break up the monotony. When I got back to the house and my watch said 5mi, I figured I would throw in some strides to inject some speed before my first official speedwork session scheduled for this weekend. Turnover felt really good - very strong push off and arm action.
Friday, December 21st:
2:20 pm, 41 degrees, 60%, 15-20mph. Garden State-Grove-Pennypacker Trails-Neighborhood. Brooks Ravenna 3.
8mi easy - (7:35): 7:52-:17
Overcast, gusty, at times sloppy conditions. Heavy rain overnight left some areas of puddles and mud. Regardless, I felt strong and in control the entire run. Form felt fantastic the last mile as I opened it up.
Saturday, December 22nd:
7:30 am, 36 degrees, 60%, 15-30mph. Moorestown. Nike Pegasus 29 Shield.
7mi easy - (7:30)
Ran with the group into a headwind on the way out, ran solo with tailwind on the way back. Gusty at times, but manageable. Surprised to see how quickly I am improving the pace of my easy runs, whether they are with the group or not.
Sunday, December 23rd:
9:15 am, 36 degrees, 60%, 5-15mph. Cherry Hill West. Adidas Adizero Tempo 4.
10mi total - (7:15): 2mi warmup, 12x400 w/400 jogs, 2mi cooldown
Goal splits: 85/lap
Actual splits: (84 5 4 5 5 4 5 4 4 4 4 4)
Recovery splits: 1:56-2:02
Great first track workout of the marathon cycle. Bit of a headwind on the home straight, but I stayed relaxed on each lap and drove to the line with proper form. Never felt all-out, but was definitely working at times. Surprised how quickly I recovered in between in rep and how I kept a pretty honest recovery pace. The goal now is to extend the distance of the reps each week (400s, 600s, 800s, 1000s, etc.) while keeping the same pace.
Weekly Total: 45 miles
Very pleased with the quality of running this week, even though the mileage was a bit lower with the off day. I would rather know that I am running the right paces than the right distance right now with the marathon cycle officially kicking off.
7:50 pm, 46 degrees, 100%, 5-10mph. Maple Shade RR loop. Nike Pegasus 29 Shield.
6mi easy - (7:57)
Got to test out my new shoes in semi-crummy weather. Foggy, misty, and humid with wind in my face on the way out - felt much better on the way back. New shoes are super pillowy. While my body felt a little sluggish, my feet felt very protected and bouncy.
Tuesday, December 18th:
7:30 pm, 45 degrees, 60%, 15-25mph. Hialeah-Kilmer-Hialeah. Nike Pegasus 29 Shield.
8mi progression - (7:04): 7:37 21 11 01 06 6:53 49 31
There is certainly no good reason that I ran as well as I did tonight. Long, stressful day of work...horribly windy conditions (Miles 5 & 7 were almost completely into a headwind)...yet somehow I knew it as soon as I started that I just felt different tonight. The first 4 miles were incredibly smooth, and even mile 5 - directly into the headwind - I just relaxed and let the pace come. Started to labor the last 1 1/2 miles or so, but still finished strong. I try not to get to up or too down on a given run anymore, but I am pleased with tonight's results.
Wednesday, December 19th:
Unplanned day off. Unbelievably long day at work. Wasn't worth pushing my body to a breaking point before marathon training even officially starts.
Thursday, December 20th:
5:00 pm, 43 degrees, 65%, 0-5mph. Downtown Merchantville. Nike Pegasus 29 Shield.
6mi easy - (8:00), 5mi easy with 8 x 100m strides @ mile race pace
Ran a new route tonight to break up the monotony. When I got back to the house and my watch said 5mi, I figured I would throw in some strides to inject some speed before my first official speedwork session scheduled for this weekend. Turnover felt really good - very strong push off and arm action.
Friday, December 21st:
2:20 pm, 41 degrees, 60%, 15-20mph. Garden State-Grove-Pennypacker Trails-Neighborhood. Brooks Ravenna 3.
8mi easy - (7:35): 7:52-:17
Overcast, gusty, at times sloppy conditions. Heavy rain overnight left some areas of puddles and mud. Regardless, I felt strong and in control the entire run. Form felt fantastic the last mile as I opened it up.
Saturday, December 22nd:
7:30 am, 36 degrees, 60%, 15-30mph. Moorestown. Nike Pegasus 29 Shield.
7mi easy - (7:30)
Ran with the group into a headwind on the way out, ran solo with tailwind on the way back. Gusty at times, but manageable. Surprised to see how quickly I am improving the pace of my easy runs, whether they are with the group or not.
Sunday, December 23rd:
9:15 am, 36 degrees, 60%, 5-15mph. Cherry Hill West. Adidas Adizero Tempo 4.
10mi total - (7:15): 2mi warmup, 12x400 w/400 jogs, 2mi cooldown
Goal splits: 85/lap
Actual splits: (84 5 4 5 5 4 5 4 4 4 4 4)
Recovery splits: 1:56-2:02
Great first track workout of the marathon cycle. Bit of a headwind on the home straight, but I stayed relaxed on each lap and drove to the line with proper form. Never felt all-out, but was definitely working at times. Surprised how quickly I recovered in between in rep and how I kept a pretty honest recovery pace. The goal now is to extend the distance of the reps each week (400s, 600s, 800s, 1000s, etc.) while keeping the same pace.
Weekly Total: 45 miles
Very pleased with the quality of running this week, even though the mileage was a bit lower with the off day. I would rather know that I am running the right paces than the right distance right now with the marathon cycle officially kicking off.
Monday, December 10, 2012
Base Training, Week 13
Monday, December 10th:
7:50 pm, 59 degrees, 90%, calm. Maple Shade railroad loop. Nike Structure Triax 15 Shield.
6mi easy - (8:01)
Crazy December weather. Felt like a summer morning this evening. Full of energy the entire run, had to hold back the whole way.
Tuesday, December 11th:
7:45 pm, 43 degrees, 60%, 5-10mph. Valley Run-Kilmer(S)-Neighborhood. Brooks Ravenna 3.
7mi total - (7:45), including 7x100m strides at mile race pace at end
After the first mile, I really got into a groove and just let the pace happen. Opened up the last 2 miles or so. Really felt fast and strong on the strides - long powerful strides with great arm action.
Wednesday, December 12th:
7:50 pm, 38 degrees, 60%, 0-5mph. Maple Shade Loop (M). Nike Structure Triax 15 Shield.
6mi easy - (7:59)
Very comfortable run. Steady the whole way.
Thursday, December 13th:
6:30 pm, 38 degrees, 60%, calm. Moorestown. Brooks Ravenna 3.
7mi easy - GROUP (7:54), ranging 8:33-7:22
Group run from the store. Ran the first 4.5 miles or so with a larger pack at a very easy pace. Colleen and I finished the last 2 miles plus together in the 7:20s. Felt super easy tonight. And free roast beef sandwiches after!
Friday, December 14th:
8:45 am, 35-40 degrees, 60%, 5-10mph. Kilmer-Hialeah-3x CHW-back. Brooks Ravenna 3.
9mi total - (7:17), including 5 mi @ GMP (6:42 37 33 26 40)
A Murphy's Law kind of run. Everything that could have been wrong with this run was wrong. I overdressed. I attempted a workout on about 13 hours rest without enough fuel before the run. I am battling chest congestion, which should have forced me to ditch the workout or at least modify it. I ran the first two miles using the Garmin as a guide, tried to get a sense for the pace, and ran the rest of the workout entirely on feel - and entirely TOO FAST! I was dead at the end of the fifth mile, which, I might add, conveniently concluded with a hill. On the cool down, I was hacking up thick green phlegm while sweating like a pig and feeling dehydrated. I'll just chalk it up as another workout that included quality, but the wrong kind. Will definitely take the weekend easy in hopes of recovering from whatever funk it is I got.
Saturday, December 15th:
6:00 am, 31 degrees, 80%, calm. Moorestown. Nike Structure Triax 15 Shield.
8mi easy - GROUP (7:31)
Perfect, crisp morning with no wind. Had a nice debate with Tom about training. Colleen and Rich also there to keep company. I can't even remember the exact route because the conversation was so stimulating and the run went by so quickly!
Sunday, December 16th:
6:30 am, 43 degrees, 90%, calm. Moorestown. Brooks Ravenna 3.
8mi easy - GROUP (7:29), including a 7:17 and 7:18 in there
Definitely feeling like I am recovering from the chest congestion earlier in the week. Opened up the stride a little today and felt much stronger. Having Mike and Tom setting the pace also definitely helped. I should be feeling 100% when marathon training starts officially this Thursday.
Weekly Total: 52 miles
This week was funny in that the easy runs all felt great whereas the workout suffered. I think my legs are finally used to getting the mileage back up - now it's just getting rid of the remnants of this cold/congestion and staying healthy for the marathon cycle.
7:50 pm, 59 degrees, 90%, calm. Maple Shade railroad loop. Nike Structure Triax 15 Shield.
6mi easy - (8:01)
Crazy December weather. Felt like a summer morning this evening. Full of energy the entire run, had to hold back the whole way.
Tuesday, December 11th:
7:45 pm, 43 degrees, 60%, 5-10mph. Valley Run-Kilmer(S)-Neighborhood. Brooks Ravenna 3.
7mi total - (7:45), including 7x100m strides at mile race pace at end
After the first mile, I really got into a groove and just let the pace happen. Opened up the last 2 miles or so. Really felt fast and strong on the strides - long powerful strides with great arm action.
Wednesday, December 12th:
7:50 pm, 38 degrees, 60%, 0-5mph. Maple Shade Loop (M). Nike Structure Triax 15 Shield.
6mi easy - (7:59)
Very comfortable run. Steady the whole way.
Thursday, December 13th:
6:30 pm, 38 degrees, 60%, calm. Moorestown. Brooks Ravenna 3.
7mi easy - GROUP (7:54), ranging 8:33-7:22
Group run from the store. Ran the first 4.5 miles or so with a larger pack at a very easy pace. Colleen and I finished the last 2 miles plus together in the 7:20s. Felt super easy tonight. And free roast beef sandwiches after!
Friday, December 14th:
8:45 am, 35-40 degrees, 60%, 5-10mph. Kilmer-Hialeah-3x CHW-back. Brooks Ravenna 3.
9mi total - (7:17), including 5 mi @ GMP (6:42 37 33 26 40)
A Murphy's Law kind of run. Everything that could have been wrong with this run was wrong. I overdressed. I attempted a workout on about 13 hours rest without enough fuel before the run. I am battling chest congestion, which should have forced me to ditch the workout or at least modify it. I ran the first two miles using the Garmin as a guide, tried to get a sense for the pace, and ran the rest of the workout entirely on feel - and entirely TOO FAST! I was dead at the end of the fifth mile, which, I might add, conveniently concluded with a hill. On the cool down, I was hacking up thick green phlegm while sweating like a pig and feeling dehydrated. I'll just chalk it up as another workout that included quality, but the wrong kind. Will definitely take the weekend easy in hopes of recovering from whatever funk it is I got.
Saturday, December 15th:
6:00 am, 31 degrees, 80%, calm. Moorestown. Nike Structure Triax 15 Shield.
8mi easy - GROUP (7:31)
Perfect, crisp morning with no wind. Had a nice debate with Tom about training. Colleen and Rich also there to keep company. I can't even remember the exact route because the conversation was so stimulating and the run went by so quickly!
Sunday, December 16th:
6:30 am, 43 degrees, 90%, calm. Moorestown. Brooks Ravenna 3.
8mi easy - GROUP (7:29), including a 7:17 and 7:18 in there
Definitely feeling like I am recovering from the chest congestion earlier in the week. Opened up the stride a little today and felt much stronger. Having Mike and Tom setting the pace also definitely helped. I should be feeling 100% when marathon training starts officially this Thursday.
Weekly Total: 52 miles
This week was funny in that the easy runs all felt great whereas the workout suffered. I think my legs are finally used to getting the mileage back up - now it's just getting rid of the remnants of this cold/congestion and staying healthy for the marathon cycle.
Monday, December 3, 2012
Base Training, Week 12
Monday, December 3rd:
5:15 am, 50 degrees, 90%, calm. Kings Hwy - back. Brooks Ravenna 3.
7mi easy - (8:16)
Took a little motivation to get out of bed, but once I got moving I felt fairly good. Definitely got stronger as the run progressed.
Tuesday, December 4th:
7:50 pm, 60 degrees, 80%, 5-15mph. Chapel-6x CH Blvd/Saratoga Hill-Chape. Nike Structure Triax 15 Shield.
8mi total - (7:49), with 6 x :50 Saratoga Hill "hard" (6:13-5:45), full recovery
Everything fell into place tonight. Weather was out of this world. Got into a great rhythm on the warm up and it just got better from there. Felt stronger and stronger on each rep, recovering very quickly in between. Felt like I could run forever tonight.
Wednesday, December 5th:
8:05 pm, 44-40 degrees, 50%, 15-30mph. Maple Shade Loop (L). Brooks Ravenna 3.
7mi easy - (7:56)
Had an afternoon work meeting at Nonna's Tuscan Grill and I definitely overate. Stomach has heavy with cramping at times throughout the run. The dropping temps and 30 mph wind gusts weren't really helping the situation either. Still, I kept an almost metronome-like pace and finished semi-decent. Definitely looking forward to my first day off in 3 weeks tomorrow!
Thursday, December 6th:
Day off. How convenient that it happened to be on the same day as Frankie's parent/teacher conference, my office holiday party, Janine's Gingerbread house night at Beechwood, and by far the coldest day of the week. Sometimes timing IS everything.
Friday, December 7th:
2:00 pm, 44 degrees, 75%, 0-10mph. Kilmer School-Hialeah-3x CHW loop-back. Brooks Ravenna 3.
9mi total - (7:06): a continuous run with 2mi warmup, 5x (.38mi@6:15/mi, .62mi@6:50/mi), 2mi cooldown.
Actual splits: (2:22/4:12, 2:22/4:12, 2:22/4:11, 2:22/4:10, 2:22/4:10)
Damp, overcast day. I felt good on the warmup and just carried it into the tempo segment. As the splits show I found a solid rhythm, carefully negotiating the faster and steadier segments. I felt a little fatigued at the end of the 4th fast segment but felt really strong the whole 5th mile - it's like a got a second wind. I am glad I did today's tempo on flat ground, so I could get an easier feel of the paces. Averaged 6:33/mi overall for the 5 mile segment, so I have a pretty good idea where my real fitness is at now based on how I felt.
Saturday, December 8th:
6:30 am, 45 degrees, 90%, calm. Moorestown. Nike Structure Triax 15 Shield.
7mi easy - (7:41), ranging 8:20-7:27
Nice easy run with Rich. Very foggy, humid morning, but the run zipped by during our conversation. At one point Rich looked down at his watch and said, "We've run 5.5 miles already!" It was nice to have that kind of run for once.
Sunday, December 9th:
8:30 am, 46 degrees (RAIN), 80%, 5-10mph. Moorestown-Cinnaminson. Brooks Ravenna 3.
12mi easy - Group pace (7:40)
Cold, rainy, miserable conditions. Luckily I had Rich (for a few miles), Colleen, Ron, Jim, and Ashley to keep me company. The run did seem longer than usual, but at least it was good conversation. Last couple miles we were really soaked!
Weekly Total: 50 miles
Happier about this week than last. The day off was a nice refresher, and the tempo workout was solid. Aside from the weather conditions this morning, couldn't ask for much more than I got.
5:15 am, 50 degrees, 90%, calm. Kings Hwy - back. Brooks Ravenna 3.
7mi easy - (8:16)
Took a little motivation to get out of bed, but once I got moving I felt fairly good. Definitely got stronger as the run progressed.
Tuesday, December 4th:
7:50 pm, 60 degrees, 80%, 5-15mph. Chapel-6x CH Blvd/Saratoga Hill-Chape. Nike Structure Triax 15 Shield.
8mi total - (7:49), with 6 x :50 Saratoga Hill "hard" (6:13-5:45), full recovery
Everything fell into place tonight. Weather was out of this world. Got into a great rhythm on the warm up and it just got better from there. Felt stronger and stronger on each rep, recovering very quickly in between. Felt like I could run forever tonight.
Wednesday, December 5th:
8:05 pm, 44-40 degrees, 50%, 15-30mph. Maple Shade Loop (L). Brooks Ravenna 3.
7mi easy - (7:56)
Had an afternoon work meeting at Nonna's Tuscan Grill and I definitely overate. Stomach has heavy with cramping at times throughout the run. The dropping temps and 30 mph wind gusts weren't really helping the situation either. Still, I kept an almost metronome-like pace and finished semi-decent. Definitely looking forward to my first day off in 3 weeks tomorrow!
Thursday, December 6th:
Day off. How convenient that it happened to be on the same day as Frankie's parent/teacher conference, my office holiday party, Janine's Gingerbread house night at Beechwood, and by far the coldest day of the week. Sometimes timing IS everything.
Friday, December 7th:
2:00 pm, 44 degrees, 75%, 0-10mph. Kilmer School-Hialeah-3x CHW loop-back. Brooks Ravenna 3.
9mi total - (7:06): a continuous run with 2mi warmup, 5x (.38mi@6:15/mi, .62mi@6:50/mi), 2mi cooldown.
Actual splits: (2:22/4:12, 2:22/4:12, 2:22/4:11, 2:22/4:10, 2:22/4:10)
Damp, overcast day. I felt good on the warmup and just carried it into the tempo segment. As the splits show I found a solid rhythm, carefully negotiating the faster and steadier segments. I felt a little fatigued at the end of the 4th fast segment but felt really strong the whole 5th mile - it's like a got a second wind. I am glad I did today's tempo on flat ground, so I could get an easier feel of the paces. Averaged 6:33/mi overall for the 5 mile segment, so I have a pretty good idea where my real fitness is at now based on how I felt.
Saturday, December 8th:
6:30 am, 45 degrees, 90%, calm. Moorestown. Nike Structure Triax 15 Shield.
7mi easy - (7:41), ranging 8:20-7:27
Nice easy run with Rich. Very foggy, humid morning, but the run zipped by during our conversation. At one point Rich looked down at his watch and said, "We've run 5.5 miles already!" It was nice to have that kind of run for once.
Sunday, December 9th:
8:30 am, 46 degrees (RAIN), 80%, 5-10mph. Moorestown-Cinnaminson. Brooks Ravenna 3.
12mi easy - Group pace (7:40)
Cold, rainy, miserable conditions. Luckily I had Rich (for a few miles), Colleen, Ron, Jim, and Ashley to keep me company. The run did seem longer than usual, but at least it was good conversation. Last couple miles we were really soaked!
Weekly Total: 50 miles
Happier about this week than last. The day off was a nice refresher, and the tempo workout was solid. Aside from the weather conditions this morning, couldn't ask for much more than I got.
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