Running Redhead

Long run on last holiday day off. Partly cloudy morning about 40 degrees with 10-15 mph winds.Average pace around 7:45.

Progression from 7.5 to 8.0 mph.

Medium long run on treadmill with 2 x 2 miles at GMP (7:05 or 8.5 mph). Total time was 1:40 for 13 miles.

Easy progression run on mill from 7.1 up to 8.0 mph.

A new and different combo workout today. From Running times I did two sets of 6/5/4/3/2/1 min intervals at Marathon Pace for the six-minute interval on up to 3K pace for the one minute. One minutes of jogging at 7.3 mph recovery and four minutes at 7.5 mph in between sets. "Rustbuster" was a good term for this workout.

Around the neighborhood on warm morning in 45 minutes.

Very tough long run outside. Windy but relatively warm so I was a bit overdressed. Lots of hills around Pomeroy and out to Norris and over to Glendale. Average pace 8:00 and pretty exhausted.

Progression on treadmill late in the evening.

Treadmill medium long run with 2 x 3 miles at GMP (8.5 mph) with three miles in between sets. Overall time = 1:39.

Easy around the neighborhood on a seasonable afternoon. 8:20 average.

Tempo run on the treadmill in the piranhas. 9.3 mph for tempo segment.

Easy on treadmill in 44 minutes.

Progression on treadmill to 8.2 mph.

With sub-zero temperatures and wind I stayed indoors today. 19 on the treadmill with hills and a fast finish. Three percent for 400m at three miles, four percent for 400m at four miles, five at five, then 3% for .2, 4% for .2 at six, then six percent for 400m at seven, then three percent for .2 and five percent for .2 at eight, more hills at 12,13,14,15. Fast finish with GMP at mile 18 and GHMP at mile 19.

GA on treadmill in 54 minutes.

Interesting medium long run on treadmill with on/off segments around GMP and final mile at GMP. 2 x 10 segments of 1:00 at 8.8 mph and 1:00 at 8.0 mph with 20 minutes at 7.5 mph recovery in between. On/off segments were GMP - 12 seconds and GMP + 25 seconds. Felt very easy.

Easy with slight progression on the treadmill for 54:20.

This workout was a learning experience. I elevated the back of the treadmill so I could do some decline running. The workout was supposed to be two miles of decline at tempo pace - 8 seconds then two miles of level tempo and then 3 x 1200 at 5K pace. For whatever reason, I was winded earlier than I thought. I think the decline experience was a good learning tool. I ended up with one mile at -3.5 degrees and 9.6 mph, one mile at level tempo (9.4 mph), half mile at decline (9.5 mph) and 1.5 miles level tempo. Then recovery quarter and 3 x 1200, but 1200s interrupted by potty issues and oxygen debt. Overall a good warning not to go out too fast in Boston on the downhill early section.

Very easy on the treadmill in 44 minutes.

Long run on the treadmill with major negative split. Started off at 7.1 mph and finished at 7.8 mph. Overall average pace 8:00.

SRD.

Medium long run on the treadmill. My left hamstring was a little fragile Sunday and Monday, so I kept it slow at first, but it was feeling better during the run. First five miles working up to 7.5 mph, next five miles at 7.5 mph and final five miles at MP (8.5 mph) Overall average of 7:46 per mile.

Easy on the treadmill in 53 minutes

GA with slight progression on the treadmill.

Tempo on the treadmill with seven miles at 9.4 mph or 6:30/mile.

Easy around the neighborhood at 8:22.

Perfect day about 40 degrees with some wind. Three miles around home and then out to Route 66 and back. Overall average pace 7:45.

GA run on treadmill in 54:30. Average Pace 7:47.

Boston simulator run on the treadmill. Two miles warm up, then 2 x .5 miles at MP and four percent decline with .5 mile recovery at 7.6 mph and zero incline. Then Newton Hills simulation with .4 at MP and four percent incline at mile 11,12,13 and .5 mile at MP and five percent incline. Overall pace 7:48.

Very easy outside with Frankie for the first three miles.

GA pace outside in cool temperatures.

Treadmill interval workout: Mile repeats. Two miles of warm up. 2 x 1600 at tempo pace (6:30) then 2 x 1600 at 10K pace (6:15) then 2 x 1600 at 5K pace (6:00) + 800m at 10.3 mph. All recoveries = 400m at 6 mph. Felt effortless except for some tightness or fullness in my left hamstring.

Slow and easy around the neighborhood.

Too cold for a long run outside today, so I did 19 on the treadmill with 13 at MP. (8.5 mph/7:05) Felt very smooth.

GA on treadmill at 7:50.

GA on the treadmill in 7:40 average.

Medium long run on the treadmill. 30 minutes/4 miles to warm up. Then 6 x 2:00 on at 6:45 pace/2:00 off at 7:25 pace. (8.9/8.1 mph) then 16 minutes at long run pace and repeat 6 x 2on/2off at same paces. Final half mile at GMP  (8.6 mph).

Easy around the neighborhood at recovery pace 8:40.

Incline tempo on the treadmill. Three miles to warm up. 15 min at 3% and 8.5 mph, 15 min at 4% and 8.2 mph and 10 min at 1% and 9.4 mph. Heart rate between 160 and 164 for all the tempo portion.

Easy around the neighborhood in 44 minutes.

Cold temperatures and wind outside pushed me inside to the treadmill. Kept to Pfitzian guidelines of MP + 20% for the first half and MP +10 percent for the second half. Overall average pace 8:00.

SRD

Boston simulator. Two miles warm up. Then decline of four percent on treadmill for .75 mile at GMP (7:00) and .5 mile recovery flat at 8:00. Repeat decline. Then normal long run until Newton simulation: .5 mile at four percent incline and GMP x three and .5 mile at five percent incline and GMP. Final mile progressing from GMP to GMP -15.

Figure eight around the neighborhood in 63 minutes.

Progression on treadmill from 8:34 pace down to 6:35 pace. Overall eight in 61 minutes.

Tempo run started on treadmill, finished outside. Three miles to warm up in about 25 minutes. 5.5 miles at tempo pace 9.4 mph for first four and 9.5 for 1.5 miles. Treadmill went a little haywire and moved outside for 1.5 miles at 6:18 and then cool down of two miles.

Easy at 49 minutes.

Hilly route out to Rt. 66 and back Glendale. Last four miles in 6:59, 7:00, 7:02 and 6:48. Overall average pace = 7:44.

Double for recovery after a hard 20 yesterday. First day of February break. Six in the morning on the treadmill at 52 minutes. Four in the afternoon outside in the wind. Average pace in the afternoon 8:22.

Medium long run on treadmill with 2x(2:30 on at 8.9mph/2:30 off at 8.1mph) and final mile at GMP or 8.6 mph. Overall time at 1:53.

Easy around the 5K loop twice in 49:20.

Figure eight around the neighborhood in 59 minutes.

Lumberjack combo workout: 2.5 miles warm up.

4 x 400 at 10.3 mph starting every three minutes

12 minutes steady state at 8.9 mph

4 x 400 at 10.3 mph starting every three minutes

12 minutes steady state at 8.9 mph

4 x 400 at 10.3 mph starting every three minutes

One mile cool down

Easy around the neighborhood in 37 minutes.

Long run outside in 30 degree temps, 10-15 mph wind and sunny skies. Six miles easy, one mile threshold (6:3), three miles MP (6:53, 6:54, 6:51) then five miles easy, one mile at threshold (6:30), three miles MP (6:59, 7:00, 6:51) and final three miles easy. Overall time 2:48.

Easy around the Pomeroy loop twice. 59 minutes.

Boston simulator on the treadmill. Two miles for warm up. Then one mile at -3% decline and MP. Half mile recovery flat at 7.5 mph. Repeat MP mile at -3% and recovery half mile. Five miles at .4/7.5 mph. Half mile at 4 percent incline and MP, half mile recovery, half mile at 4 percent incline and MP, half mile recovery, half mile at four percent incline and MP, quarter mile at MP and one percent, quarter mile recovery. Half mile at MP and five percent, half mile at MP and one percent, final mile at MP and one percent.

Easy on the treadmill due to snowstorm. 52:30 total time.

Progression run on treadmill due to snow. Started out at 7.0 mph, overall time = 53 minutes.

Three miles warm up.

One mile at 10K pace (9.7 mph) then potty break.

2 x 1.5 miles at 10K pace with two minute recovery at 7.5 mph

2 x 2 miles at 10K pace with 1:30 recovery at 7.1 mph

Felt fine.

Easy on the treadmill in 51 minutes.

Treadmill due to snow leftovers. 15 miles at long run pace (8:00/mile) and then three miles at GMP (7:00) and final two miles at GHMP (6:30).

Easy outside in 61 minutes.

3 x 3 miles at GHMP (9.3 mph or 6:30) with three minutes recovery jog.

Easy on the treadmill late in the evening.

Progression run outside with final mile at GHMP - 10 (6:21).

Insanely difficult course today. Overall 4300 feet of elevation change. I wanted to get a gauge on fitness for Boston, but couldn't get a rhythm going with no flat or straight sections anywhere. Also endured two bear attacks, one at mile eight and one around 11. Did manage to sprint/kick at the end for .25 miles at 5:27 pace. Disappointing result, but good mental training for Boston's downhill sections.

Super-nines with very sore quads.

Six on the RHS track nice and easy. Three miles on the treadmill averaging 8:50 after massage.

AM = Four miles on the treadmill before school in 33 minutes. Quads finally feeling close to 100 percent.

PM = Seven miles outside in 54:40.

Very nice mlr on the treadmill with my quads finally returning to 100 percent. Overall time 1:50 for 7:51 pace. Need to get outside for the rest of my training as much as possible.

AM = Seven easy in 55 minutes.

PM = Five easy in 39 minutes.

Unseasonably warm weather for a jaunt through the neighborhood. Legs felt surprisingly good after last week's half marathon cruelty. Overall time 2:48, so the pace was probably too quick at around 7:40.

GA around the neighborhood in 70 degree sunny temps. Hooray for no bear issues. Emptied before the run.

Three miles of warm up. Then 10 x 1/2 mile at 6:45 and 1/2 mile at 7:15. Two miles cool down. Average pace for on/off segments was about 6:52. Temperature in mid 70s, sunny with a little wind. Tough but doable workout.

Easy around the neighborhood on a warm day. 75 degrees and sunny. 42 minutes total time, held off bear attack until I got home.

Around the neighborhood in low 80s temperatures. Heat is pretty draining. Overall time 61 minutes.

Peak 10K workout of the cycle. 4 x 2K +1 x 1000m with 2:00 recovery jogs. 6:12 pace average for 2K segments and 5:50 for final 1K. Warm afternoon, bear break after second rep.

Easy around the hood to take the edge off yesterday's 10K workout.

Final big run for this marathon cycle! 10 miles averaging 7:50 then 10 miles at GMP that ended up averaging 6:51. Sunday morning, cool temps around 50, no real wind, cloudy. Bear breaks after a mile and two more halfway through.

Easy twice around my K loop

Sharpening workout for 10K race this Saturday. Three miles to warm up. Then one mile at 10K pace (6:13), 2 x 800 at 5K pace (5:46) and 4 x 400 at mile race pace (5:20-5:40) Two miles cool down. Bear issues despite bm before running.

Easy on treadmill hiding out from the pollen allert.

Shake out miles with 4 x strides to get loose for the 10K Saturday.

This race was part of a trip to my hometown to see my family. I wanted to participate in a large race with wave starts because I've never done it before and I wanted some experience before Boston. It's two weeks until the biggie, so I thought I would get a final check on my fitness level for Boston.

I cut back on mileage this past week as the beginning to my taper and for the race. Total of 55 miles for the weeek, including race day. Long run the preceding Sunday was 20 with 10 at MP however.

My allergies had been acting up this week, but they subsided with help from Zyrtec and tylenol by Saturday morning. It was cool and drizzly, about 50 degrees for the race for me. I started as part of the first (A) wave with others seeded at times faster than 43 minutes. I was looking for a time under 40 and hopefully under 39 minutes. Warmed up two miles and hit the portajohns a couple of times. I started in the middle of the wave on the left side knowing there was a left turn coming up in a couple hundred meters.

Started cleanly and the traffic held back the pace, but there wasn't much jostling for me. After a left turn and a right turn I settled into my goal pace and started passing some individuals who had started ahead of me. First mile split was likely 6:18 net time and I felt solid, so I started to pick up the pace a bit.

Second mile continued straight and flat and I settled into a nice rhythm. Second mile split was 6:13, right on my goal pace. Third mile was the same as I continued to pass some people and that split was 6:14.

After the turnaround I felt strong and picked up the pace for a 6:07 split. I was confident of breaking 40 at this point and wondering about going under 39. Right after the four-mile marker I felt the urge for an emergency potty stop. I pulled over into an alley and lost probably 15-25 seconds since the split for that mile fell to 6:37.

The final full mile was a bit conservative due to my GI distress, but I managed 6:22. I forgot to stop the watch across the finish as usual, but the final .22 was a pace of 5:55 by my calculations.

Very pleased with the result and performance, now I just need to figure out my GI issues. I'm looking to go somewhere around 3:04 in Boston based off my training and this finish.

Long run from my parents' condo after the 10K race in Richmond. Perfect, cool but sunny morning. First 7.5 miles in 60 minutes, then finished faster with overall time around 2:12 for 17 miles, averaging around 7:47. One pit stop at about 12 miles.

Easy in 64 minutes with 4 x strides.

Easy in 40 minutes.

3 x 1600 final workout. 5:51, 5:52 and 6:08 (ughh, blasted head cold and wind)

41:20.

Easy in 36 minutes.

Run home from Northampton. Last longish run before Boston. Overall average pace 7:25 on nice afternoon with some significant wind though. Last four miles = 6:59, 6:49, 7:11, 6:45 (Goal MP) Felt great except for runny nose from my lingering cold.

SRD

Easy around the neighborhood.

Two miles at GMP.

Easy with four strides.

116th Boston Marathon! Hottest day ever! 86 degrees!

Average pace 7:36

Total time 39: 20.

Five laps around the standard loop. A little fast at 7:38 average. Legs a little beat up.

Easy in 51 minutes.

GA run around 54 minutes.

7:50 on the mill.

Supposed to be six continuous miles at tempo pace: 6:25. Warm day around 70 degrees with sun out and very high humidity. First time I've felt the effects of heat and humidity (outside Boston in quite a while! Modified the workout into 1 x 3 miles at 6:25 and 2 x 1.5 miles at 6:30. The effort was probably a little high for a true tempo, but it knocked the rust off and starting me reacclimating to heat and humidity. Two weeks of solid training before the Iron Horse hopefully, and I'll be close to 1:25 in good conditions I think.

Long run this morning about 60 degrees, sunny and a bit humid, but fairly comfortable. A couple of pit stops. Ran the first 15 at long run pace and speed up for the final 2.5 to goal half marathon pace: 6:30. Pretty hard effort for the final GHMP miles. Put in a lot of yardwork this weekend, so my body is pretty beat up all around.

Warm up = 2.5 miles

4 x 400 at 10.1 mph every three minutes

11 minutes at steady state (8.9 mph)

4 x 400 at 10.1 mph every three minutes

11 minutes at steady state (8.9 mph)

4 x 400 at 10.2 mph every three minutes

Mile cool down

Recovery twice around the loop warm and humid. About 50 minutes.

Combo workout. 1.5 miles to warm up. 2400 at tempo pace (turned out to be too fast, around 6:150 then 1600 at 10K (Also too fast, around 6:10) and then 1000 at 5K pace (A bit slow due to the first two reps; 6:10). 2:00 jog recovery in between intervals and four minutes in between sets. Repeated set with paces at 6:30, 6:20 and 6:10.

Recovery run around the neighborhood at 41:41.

Eiight miles at long run pace just faster than 8:00 then alternating .5 mile at goal half marathon pace and .5 mile at long run pace for the final 10 miles. Overall total around 2:17:20. Tough workout!

Three miles to warm up. Four miles at tempo pace (9.5 mph) on treadmill. Quarter mile recovery jog at 7.0 mph, then 3 x 1000m at 10.2 mph with quarter mile recoveries.

Recovery on treadmill in 60 minutes.

Combo workout = 2.5 miles warm up. Then 2 x 6/5/4/3/2/1 min intervals with one minute recovery jogs. Pace getting faster with shorter intervals starting with MP and ending with 3K pace. Warm and humid, a couple of potty stops, but a good workout.

Recovery outside in 61 minutes after mowing the lawn.

Long continuous tempo turned into cruise intervals. Three miles to warm up. Then three miles at 6:27 tempo pace. One minute recovery, 2 x 1.5 miles at 6:26 with one minute recovery and final mile at 6:25. Not sure if I'm fatigued from four quality workouts in seven days or if that pace is too fast for me to hold sustainably. Heart rate was in the low 160s, so not that high and temperature was pretty warm. Mid 70s and sunny. Bit of wind wasn't too much of a factor.

Easy twice around my 5K loop for 51 minutes.

Medium long run. 10 miles at 8:00 then 2.5 miles at 6:30, 2:00 recoveryjog, 1.5 miles at 6:30, one minute recovery and final mile at 6:30.

Easy in 52 minutes.

Warm up = two miles

5 x 2K at 10K pace with three minutes of recovery jog. Paces were 6:13, 6:14, 6:15, fourth one was actually one mile due to bear attack, pace was 6:19, final interval was 6:15. Hot and humid but doable.

Easy around the neighborhood in 52 minutes.

Goal race for 2011. Finally broke 1:30 for the half marathon!

Average pace 7:30.

43:20

43:30

Two laps of 5K loop in 48 minutes. Hot and humid morning!

47:06

1:05

45 minutes

41 minutes

39:30

Twice around my home loop in 48 minutes.