May the Mass x Acceleration be with you

Easy 3.2 miles on the trails in 28:35 (8:56/mile)

I feel pretty good today while sitting at my desk or even walking around. Once I start to run, though, my legs are still pretty tired and sore, and my groin pull is still a problem, too. Man, I'm a mess!

Splits: 8:45 - 8:55 - 9:05

Warmup

Easy warmup jog

2x500m @ 1/2 marathon pace
2:04, 2:04

4x150m @ 5k pace
32.6, 32.7, 32.8, 32.1

Workout:

Speed work, Straights and Curves. I upped it a tad from last week, running a little faster, using my racing flats and did 5 laps instead of 4.
21.2, 21.4, 21.3, 20.7, 21.3, 21.1, 20.6, 22.6 (10m too long), 20.6, 19.4

Cool down

5.02 miles in 40:40.

A little tight and sore from yesterday, but not as badly as after previous hard workouts. Of course, it was only a moderate workout yesterday.

Splits: 8:18 - 8:07 - 7:59 - 8:09 - 7:57

14 miles with 10 at an easy pace and the last 4 at marathon pace in 1:44:56 (7:27/mile).

Not too bad. I was a little tight and sore during the first 10, but overall it went pretty smoothly. When I jumped into the last 4, as expected the 1st mile went easily. The 2nd was dissapointing and I was concerned that I couldn't even handle 7/mile. In fact I was running just slower than 7 about halfway through it. I forced myself to speed up, though the pace felt harder than marathon pace. The good news is that the 3rd and 4th miles went much better. I suspect that second mile may be slightly uphill.

Splits: 8:11 - 7:46 - 7:39 - 7:47 - 7:40 - 7:41 - 7:37 - 7:57 - 7:27 - 7:28 - 0:26
6:39.5
6:57.0
6:50.2
6:33.4

3.47 mile warmup on the trails in 28:15 (8:09/mile)

1.02 miles of hills and recoveries.

Easy 2.15 mile cool down on the trails in 17:52 (8:19/mile) 

I had a great workout today. Things are definitely going in the right direction. Paces are picking up, having less pain during and after workouts, feeling decent on recovery days. Best of all, running is enjoyable again instead of a burden. I'm actually looking forward to trudging through 23 miles on Sunday. My strategy of backing off a bit has helped. Not so much the running, but the attitude has backed off.

Today was also the debut of a new pair of running shoes. I figured 1700 was enough miles for the previous pair. They will be demoted to backup shoes for a while.

Warmup

2.17 miles on the PLU Loop as warmup in 17:06 (7:52/mile)

2x500 @ 1/2 marathon pace, 300 recoveries
2:01.42, 2:01.2

4x150m @ 5kpace, 250m recoveries
32.4, 34.6, 33.7, 32.8

.2 mile Easy jog

Workout

5x800, 1x1000 @ 5k pace with 400m recoveries

I was shooting for around 2:57-2:58, but figured the first couple would be slower. I love it when the splits come out fairly even like this. I intentionally sped up the last 2, and did 1000m on the last one to make it an even 5k for the workout. I finished feeling like I could've gone more, but that I was tired enough - just the way you want to feel at the end of a track workout.

Splits:
1 - 3:01.1
2 - 2:58.4
3 - 2:58.4
4 - 2:58.7
5 - 2:55.4
6 - 3:39.4 (2:54 @ 800m)
=======
   18:31.4 5K

Cool down

1 mile cool down in 8:13.

Perhaps the best part of the workout was that I was in pain and agony over the cool down. I drove to the track so I'd only have a 1 mile cool down, but it went very well, felt pretty good.

Easy 5.1 miles on SEJ-5 mile loop in 40:37 (7:58/mile)

48 degrees and a light mist, pretty good for a short run. Legs are feeling ok, not horribly sore. I think I'll be able to handle the long run tomorrow OK.

Splits: 8:11 - 8:01 - 7:58 - 7:48 - 7:51

23 miles in 2:55:12 (7:37/mile)

Amazing how much things can change in a couple weeks. I'm feeling a lot better, stronger, enjoying running more. Today's 23 went smoother than the 21 two weeks ago. It was cold, around 42 degrees, with an occasional shower of rain here and there. Just about perfect for a long run. I just missed the hail that came this afternoon.

The big issue last time was that I ran low on sugar after about 17 miles and was forced to slow down a lot. Didn't happen today. I kept up a better pace throughout and managed to finish strong.

The only difficulty was that my feet were starting to want to cramp up starting around 15 miles. I had some salt tables, but had just emptied my water bottle, and had to wait 4 more miles to get to my next bottle. I worked out ok. The cramping nevery really materialized, I took salt at 19 and 21 miles, and the last couple miles the cramping was completely gone.

Splits:
7:59 - 7:39 - 7:35 - 7:42 - 7:47 - 7:43 - 7:33 - 7:36 - 7:43 - 7:47 - 7:46 - 7:51 - 7:48 - 7:33 - 7:37 - 7:42 - 7:26 - 7:43 - 7:23 - 7:30 - 7:35 - 7:18 - 6:55.5

For RattleTrap, though you've probably seen it...

http://www.youtube.com/watch?v=RWpU8sX10_4&feature=bf_prev&list=PL088CCD66E83BEFCD&lf=plpp_video

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Easy 3.5 mile warmup on the trails in 28:20

2 miles of hills. Frankly I think the Garmin measures these inaccurately. May be more than 2 miles, but no way of knowing. 

Easy 2.5 mile cool down on the trails in 21:24 (8:33/mile)

With an intermission for some strength training in the gym. 
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12.2 miles in 1:35:26 (7:50/mile)

 Feeling a little sore today after yesterdays hills and strength. The first two miles and last mile were on trails. I'm always much slower on the trails, not sure if it is because the Garmin has trouble under the trees on cloudy rainy days. I don't feel like I slowed down the last mile.

Splits: 8:20 - 8:02 - 7:47 - 7:42 - 7:48 - 7:34 - 7:40 7:46 - 7:36 - 7:46 - 7:41 - 8:04

5.18 miles on the trails in 43:26 (8:23/mile)

Nice, slow, easy day. 

Track workout today - 5x1000m @ 5k pace with 400m recoveries. It's amazing how much harder it is to run 1000m intervals at pace than it is to run 800m, even when the total distance adds up to the same amount. Those extra 200m on the end of each one are tough, especially when into a headwind.

Warmup:

Easy 2.25 miles in 17:36 (7:50/mile)

2x500m @ 1/2 marathon pace with 300m recoveries
2:01.8, 2:01.0

4x150m @ 5k pace with 250m recoveries. Had a hard time getting going on these.
34.7, 34.1, 32.7, 31.5

Workout:

5x1000s with 400s @ 5k pace (3:40-3:42)

3:42.7
3:42.9
3:40.8
3:38.2
3:38.2
=====
18:22.8

This is actually a little faster than last week, despite being tougher. It is just about right at my last 5k pace on January 1st.

Cool down:

1 easy mile in 8:32.

No pain in the legs after the workout again. This is my last week of track work. Now I will switch to more marathon-specific workouts such as tempo runs and marathon pace runs and intervals. Fun stuff.

Easy 5 today in 40:02. Feeling good, energetic. Not sore at all from yesterday. Looking forward to a good run tomorrow.

 8:15 - 8:04 - 7:54 - 8:02 - 7:48

16 miles with the first 10 at normal long run pace, at the last 6 at mp, in 1:59:04 (7:27/mile)

Good run. I wish it felt easier than this to run at mp for only 6 miles, albeit while fatigued. Still, I held the pace I wanted, more or less. The only concern I have is that the pace doesn't feel natural to me. I really have to focus to stay on pace or I will slow down. That may be because I'm a little fatigued from the previous week of training, though. No doubt that won't be a problem after 3-4 weeks of tapering.

Splits:

First ten: 8:11 - 7:49 - 7:46 - 7:47 - 7:41 - 7:44 - 7:54 - 7:50 - 7:35 - 7:55 = 1:18:12

Last six: 6:48.4 - 6:58.4 - 6:46.8 - 6:44.8 - 6:47.4 - 6:35.2 = 40:41 (6:47/mile)

Now I've earned my can of chili. I'm trying out a new brand today. Instead of the usual Nalley it is Cattle Drive Gold. I hope it is good!

Warmup

2.1 miles easy in 17:05 (8:08/mile)

2x2 min. @ 1/2 marathon pace, total 1.05 miles

Workout

4 mile tempo run in 25:04 (6:16/mile)

This was a fairly encouraging run, especially for a first sustained effort run. I hope this will become easier. I'm sure it will. This is usually my strength, just out of practice. I've only been doing shorter intervals on the track for some time.

The pace was not hard, just feels a little unnatural to run like this now. This should make a big difference in my ability to run at marathon pace in a few short weeks.

Splits: 6:28.9 - 6:11.2 - 6:18.4 - 6:05.7 (last 1/2 mile in 2:54!)

Recovery

3.3 miles in 27:56 (8:28/mile), with an intermission to do some strength training before the last mile.

Easy peasy 5.1 miles to Peaseley Canyon Road and back in 42:14 (8:16/mile)

Not feeling too tired or sore today from yesterday's run, but just taking it nice and easy.

Splits: 8:29 - 8:29 - 8:00 - 8:00 - 8:21

I still say my Garmin is not accurate on the trails. The first two and last one mile were on the trails, the 3rd and 4th were on the roads.

10.05 miles in 1:20:10 (7:58/mile)

Energywise I felt good. My left quad was acting up during the first 3 or 4 miles, so I decided to do 10 instead of 12. I actually felt just fine after four miles, though.

My right hip, which bothered me a little bit last weekend and on Monday started to flare up quite a bit after this run. So much so that I could barely walk on Friday. The problem is not right in the hip joint, but in some muscles or tendons just below it. When they swell up and get painful it pulls the joint out of joint a bit. I iced a lot, took it easy, didn't run, added some vitamin I (as RT calls it) and by Saturday I felt much improved.

Splits: 8:16 - 8:11 - 7:54 - 7:48 - 8:01 - 8:03 - 7:37 - 7:54 - 7:48 - 8:11

3 miles in 23:48 (7:56/mile)

Yesterday I wasn't sure whether I'd be able to run at all today. I decided my hip was improved enough to give it a go. Felt good on the run, and it seemed to help loosen things up a bit, too. Gorgeous, sunny day in the mid-50s.

Splits: 8:10 - 7:55 - 7:44

I plan to go for the 18 miler tomorrow and suffer the after effects consequences if they come.

Phew, that was tiring!18 miles with 10 at normal pace and the last 8 at marathon pace.

I wish marathon pace felt a little easier, but I know it will after a few weeks of tapering.

Quite a turn around for the hip in just a few days. Still sore, but it just feels like sore muscles now. I'll give it some good icing later today, but while I'm running it doesn't affect me at all.

The first 10 miles I did my usual relaxed pace that, for whatever reason, I spend the whole time thinking "How am I going to run a minute a mile faster than this?" Once the marathon pace part starts it tends to work out. It still felt harder than I want it to.

I managed to avoid the mistake of the past two times of running too fast the first mile and then too slowly the 2nd mile. I got on pace and held it pretty consistently until the last mile. Somehow the last mile felt better and easier than the previous two, even though a lot faster. I wish the last mile of the marathon go like this one did, 26 second drop!

Splits:

Easy 10: 7:55 - 7:45 - 7:46 - 7:44 - 7:36 - 7:36.5 - 7:45 - 7:44 - 7:33 - 8:03 = 1:17:27 (7:45/mile)

MP 8: 6:50 - 6:47 - 6:49 - 6:47 - 6:45 - 6:47 - 6:51 - 6:24 = 54:00 (6:45/mile)

I don't usually run the day after a long run, but I was feeling pretty good and thought a short easy jog might help loosen up and I'd feel better tomorrow for it. Plus I needed to spend some time thinking about the lecture I'm giving tonight, and running is great for thinking.

3 easy miles in 23:46 (7:55/mile; 8:08, 7:52, 7:46)

11:50 AM - 4 miles on the trails as warmup, 1.35 miles of 10 hill strides and jogs back down, 2.something cooldown.

4 @ 32:17 (8:04/mile). Feeling pretty good today. I think that easy day the day after a long run is better than taking a day off.

Hills - This consisted of 10 100m (approx.) strides, but instead of doing them on a track I ran them on a trail with a slight uphill grade of probably around 2%. These were just hard strides, not all out sprints. 1.35 miles total.

2.15 miles @ 17:59 (8:23/mile) This also included a workout session in the gym halfway thru. All run on trails. 

12.15 miles on BPA in 1:32:40 (7:38/mile).

That's, like, 1579 calories (according to Garmin). So I get to eat a bigger lunch :)

Some rain, some shine, some wind, some sideways rain, some person dressed as Lady Liberty selling tax services. Felt ok, just a little stiff and tired from yesterday. Mostly easy pace.

Splits: 7:52 - 7:46 - 7:43 - 7:31 - 7:48 - 7:36 - 7:36 - 7:40 - 7:38.5 - 7:23 - 7:13 - 7:46 

Distance is approximate. It was pouring down rain, so I didn't want to stand out in it while waiting for my Garmin to find satellites. After doing my warmup exercises under cover it still was ready, but I was, so I went ahead and started hoping it would figure it out soon enough. This often works. This time, I checked it after a minute and it was doing the dreaded "Have you traveled hundreds of miles since your last run?"Oh well. Short story long, I ran about 5.3 miles easy on the trails in the pouring rain, and mud puddles.

I celebrated my 41st birthday today by running 11 miles with a 6 mile tempo run. 50 degrees, a few light sprinkles of rain here and there. It didn't start to pour and hail until my cool down, thankfully.

Warmup

2 miles easy (7:45 - 7:26)

1 mile with 2x2 min @ 1/2 marathon pace (6:21,6:30 pace)

Workout

6 mile tempo in 38:25 (6:24/mile) over flat courses. I went out a little too quickly, running around 6:12 pace through the first half mile or so. I eased up and settled into a better rhythm. On the last mile I meant to run faster, but at .78 miles I was still at 6:30 pace. So I launched into a kick that brought the pace down to 6:18. That's about a 1:14 (5:35 pace) the last .22. Wish I could do that in the marathon! I'll be happy with a 1:30 over that last .22.

Splits: 6:23.9 - 6:28.4 - 6:23.4 - 6:26.2 - 6:24.7 - 6:18.4

Cool down

2 1/8 miles in 17:35 (8:16/mile)

 

My brother wrote this brilliant Haiku for me for my birthday:

Happy Forty One

Hope You Have A Lot Of Fun

On A Hamburger Bun

12:50 PM

5 miles in 39:07 (7:50/mile). Nice, easy run, saving up for tomorrow - my toughest long run of the training cycle.

Splits: 8:00 - 7:52 - 7:44 - 7:51 - 7:41