Just Keep Runnin'

"Recovery" day - 3.1 159/171 23:55.4

I must be getting old: getting up the morning after basketball is a little rough.

9.0 167 1:03:18 (7:02 pace) to Milleville Welcome sign.  Fastest I've run this by 42 seconds...

146 7:30 - 0.8 flat, 0.2 uphill - steep

162 7:05.8 - 0.2 uphill - steep, 0.2 downhill steep, 0.6 downhill to flat

167 7:23.2 - 0.8 gradual uphill, 0.2 gradual downhill

163 7:05.1 - 0.4 gradual downhill , 0.6 flat to gradual uphill,

0.5 170 3:44.0 - 0.5 gradual uphill to flat 7:28 pace - turnaround (32:48 - 7:17 pace)

0.5 169 3:25.4 - 6:50.8 pace

171 7:07.0

174 6:38.9

178 6:55.0

175 6:23.2

14.5 168/189 1:43:49 (7:10 pace)

144 7:27.9 0.8 flat, 0.2 uphill - steep

160 7:02.3 - 0.2 uphill - steep, 0.2 downhill steep, 0.6 downhill to flat

166 7:18.2 - 0.8 gradual uphill, 0.2 gradual downhill

165 6:55.9 - 0.4 gradual downhill , 0.6 flat to gradual uphill,

0.25 171 153.0 - gradual uphill to TOU 20 Mile markflat 7:32 pace

170 7:13.4 - 0.5 gradual uphill, 0.5 gradual downhill

169 7:05.5 - 0.7 gradual downhill to flat

171 7:17.7 - flat to slightly uphill - turn around (52:13 - 7:12 pace)

172 6:51.8

173 7:09.2

173 7:09.1

0.25 1:43.6 (6:54 pace)

171 7:15.1

172 6:53.4

174 7:31.3 - took the downhill slow in the end of this mile and beginning of the next

168 7:02.5 (51:36 - 7:07 pace)

The bottom of my left foot seems bruised, otherwise this run would have been in VFFs.

8.25 166/182 59:15.1  To LHS Track, 4.25 (3.75 at LT - supposed to be, anyway) then back home with a small detour - 7:11 pace

1.875 147 14:29.0 (7:43 pace)

0.25 HR time

157 1:44.6 - test run at 6:58 pace

166 1:43.0

170 1:39.9

172 1:42.1

171 1:43.9 - 1.0 in 6:48.9

174 1:39.5

175 1:40.1

176 140.4

174 1:44.1 - 1.0 in 6:44.1

176 1:40.8

176 1:40.2

178 140.5

177 1:43.2 - 1.0 in 6:44.7

178 139.2

179 1:40.6

178 1:39.4

180 1:35.0 - 1.0 in 6:34.2

2.125 167 16:09.4 (7:39 pace)

Evening - 2 mile hike to Coldwater Lake (more like a very large puddle) in the Wellsvilles, with Nikell on my back!

3.1 155/183 23:11 (7:29 pace)

Easy - Basketball tonight!

3.1 157/172 23:35.8 - recovery day.  I suppose that felt well enough to run more miles, but after basketball, I don't feel like waking up until I don't have time to run much further.  I'm wondering how many miles basketball should count for - 1:30 hours, a good 1:10 that I'm sweating much more than I ever do while running...

9.65 165/184 1:06:55 (6:56 pace)

1.875 mile warmup, then 3x1 mile at 6:20 with 0.25 rest at 8:00 after each, then 2 miles barefoot and 1.875 warmdown.

1.875 146 14:13.5 (7:35.2 pace)

1st mile 0.25 splits

163 1:34.8

174 1:35.1

177 1:33.5

179 1:32.2 - 6:15.6!

Rest 170 2:01.8

2nd mile 0.25 splits

170 1:34.3

179 1:33.9

180 1:35.9

180 1:34.1 - 6:18.2!

Rest 172 2:04.1

3rd mile 0.25 splits

172 1:35.5

180 1:34.6

1:81 1:35.3

182 1:31.9 - 6:17.3!

Rest 173 2:05.4 - take off shoes

0.25 splits (0.5 on track, 0.5 on football field - mini figure 8s with tight turns at the end-zones, repeat)

157 1:59.6

161 2:02.1

165 1:38.2

173 1:37.5 - 7:17.4

165 1:52.1

165 1:55.1

168 1:39.9

170 1:34.9 - 7:02 - put shoes on

1.875 166 13:20 (7:06.7 pace)

Clearly, running barefoot on the track causes me to slow down (7:48.9 mile) - blister prevention - resulting in a lower HR.  But barefoot on fake grass without pushing too hard, even with tight turns results in better times (6:30.5) at the expense of heart beats.  Hopefully, with the VFFs, I'll get the better times on the pavement!

4.0 153/167 29:42.1 - up the canyon - easier day after intervals yesterday and before the weekend long run.  I haven't run a lot of Fridays in my marathon training - 14 times in the last 55 weeks, 5 of which I didn't run Thursday or Saturday, 5 of which I only ran Thursday or Saturday, and 4 that I ran both Thursday and Saturday...

2.0 151 16:04 - up the canyon into the wind (8:02 pace)

2.0 157 13:38.1 - down the canyon with the wind (6:49 pace)

The second 2 miles are quite encouraging, after a 2 mile warm up, going down the canyon with the wind, faster than marathon pace, my heart rate stayed relatively low!  A similar pace on Monday, on the track without wind, took my HR up into the 160s and 170s in 2 miles after a 2 mile warm up.  I guess that it is a bit exciting to think that I could really meet my goal of BQing in the TOU marathon - maybe...

Longest run in VFF, and only one casualty - at 14.25 miles, I landed with a rock right in the middle of the ball of my right foot (my good foot); It felt felt like something burst and a hot,wet sensation ran across the bottom of my foot and up the sides - I kept looking down to see if my shoes was becoming saturated with blood.

Up the canyon and back.  I wanted my pace for the 1st half faster than my previous marathon pace (7:54 - but for some reason I though it was 7:56 so that's what I was shooting for...) and for the 2nd half I wanted my pace faster than BQ pace (7:17).   So 15.6 miles in 1:58:25.8 (7:35.5 pace) was the target with 1/2 splits of 1:01:37.2 and 56:48.6

15.6 163/178 1:53:40 (7:17 pace! - That's BQ pace!)

(dist) hr time (pace)

145 8:26.3

(.8) 156 6:18.9 (7:54)

163 8:21.7

162 8:04.6

161 7:51.6 - ran about .1 miles while talking to another runner who was trying to find the canyon where TOU starts...

159 7:44

159 7:48.8

164 7:23.4 - sprinted the end of this mile trying to hit my incorrect target of 1:01:53.  Actual time to 7.8 miles was 1:01:59.  Also, the sprint made my turn around a bit of an overshoot, but in 15.6 miles, what's a few more yards???  Average pace was 7:57.

162 7:19.0

164 6:52.9

165 6:51.3

167 6:39.6

170 6:24.8

174 5:59.6

(0.8) 176 4:58.0 (6:12.5) - in the middle of this I stepped on the rock - no blood or blister...

175 6:35.7 - 51:47 split, with a 6:38 pace!

Up the canyon, since down the road is closed due to the landslide just west of me...

8.0 166/180 57:06.9 (7:08 pace)  1.8 mile warm up, 20x1 minute with 30 second jog between (last rep was 2 min), 1.8 mile warm down.

145 8:18.0

0.8 156 6:18 (7:52 pace)

172 7:36.0

175 7:19.1

0.2 174 1:30.8 (7:34 pace) - 31:01.9, 7:45.5 pace turn around.

0.2 174 1:21.1 (6:45 pace)

175 6:27.5

174 6:11.8

0.8 168 5:26.7 (6:48 pace) - warm down???

166 6:37.9 - 26:05.0,  6:31.25 pace for 2nd half

4.0 158/171 28:50.0 (7:12.5) pace - up the canyon and back

2.0 153 15:47.1 (7:54 pace) - turn around

2.0 164 13:02.9 (6:31 pace)

10.0 164/173 1:11:13 Up the canyon to 3rd Dam

8:07.6 152

0.8 157 6:22.8 (7:58.5 pace)

161 8:21.6

162 7:51.6

163 7:34.1

0.2 163 1:23.2 (6:56 pace) - turn around @ 39:41 (7:53 pace)

0.2 158 1:20.6 (6:44.5 pace)

165 6:35.3

164 6:17.5

170 5:56.6

0.8 171 4:57.2 (6:11.5 pace)

171 6:25.0 - 31:32 2nd half (6:18 pace)

8 mile hike to Naomi Peak from Tony Grove Campground in VFFs

Up the canyon to mile marker 469

1st half Target Time 1:09:31 (7:54 pace) - Actual - 1:10:05 (7:58 pace), though if I count the first mile as a warm-up, then I did average 7:54 for the rest of the 1st half.  Target for the 2nd half was 1:03:04 (7:10 pace) - Actual - 60:55 (6:55 pace).

Total 17.6 162/173 2:11:00 (7:27 pace)

149 8:35.1

0.8  159 6:31.1 (8:09 pace)

163 8:28.1

162 7:58.7

159 7:48.6

158 7:49.6

157 7:46.4

160 7:41.2

161 7:26.5 - 1:10:05 (7:58 pace)

160 7:03.8

163 6:59.0

165 6:58.0

167 6:50.6

167 6:54.8

167 6:53.1

167 6:40.6

0.8 169 5:30.2 (6:53 pace)

170 7:05.0 - 60:55 (6:55 pace)

10.25 165/183 1:12:47 (7:06 pace).  Plan:  Warm up - 5 miles at LT (6:42) with 0.25 mile rest between - Cool down

2.125 146 15:58.1 (7:31 pace)

0.25 splits

132 1:39.4

172 1:36.5

174 1:38.6

174 1:39.0 (6:33.5)

164 2:05.8 rest

167 1:41.0

175 1:39.9

177 1:37.5

179 1:37.1 (6:35.5)

169 2:01.1 rest

170 1:41.6

177 1:39.5

178 1:39.1

180 1:35.2 (6:35.4)

171 2:03.4 rest

172 1:38.9

181 1:35.0

181 1:37.3

181 1:36.6 (6:27.8)

172 2:04.0 rest

171 1:42.1

177 1:40.1

179 1:39.0

179 1:36.8 (6:38.0)

2.125 162 15:44.6 (7:25 pace)

4.75 157/183 35:06.0 (7:23 pace) Total.

1.875 146 14:58.5 (7:59 pace)

Barefoot 0.25 mile

162 1:41.5

173 1:32.9

178 1:29.0

180 1:25.2 - (6:08.6 total)

Shoes back on

1.875 161 14:04.8 (7:31 pace)

Basketball 1:30

Easy 6.0 152/163 50:34.9 (8:26 pace).  I decided that my easy days should probably be more miles slower, rather than less miles faster...  I hope it's better for my race time.

Out                                        Back

142 9:15.6                             156 7:51.5

0.8 153 6:59.3 (8:44 pace)     155 6:06.7 (7:38 pace)

156 9:24.9                              153 7:36.7

0.2 154 1:44.5 (8:42.5 pace)   152 1:35.5 (7:57.5 pace)

turn around  

9.75 164/175 1:11:12 (7:18 pace).  Warm-up, 6 miles at 6:57 - target, warm-down.

1.875 146 15:21.4 (8:11 pace)

0.25 splits

156 1:47.1

164 1:43.8

167 1:41.9

169 1:43.8 (6:56.6) - switch directions after each mile

168 1:45.4

169 1:44.5

168 1:44.5

170 1:43.0 (6:57.4)

171 1:42.7

171 1:42.0

171 1:44.6

170 1:44.3 (6:53.6)

170 1:46.0

171 1:43.1

172 1:41.7

171 1:44.0 (6:55.8)

172 1:44.9

173 1:41.0

172 1:44.2

171 144.2 (6:54.3)

172 1:40.5

174 1:42.7

173 1:43.2

172 1:43.6 (6:50.0)

1.875 166 14:24.1 (7:41 pace)

18.35 162/173 2:14:23 (7:21 pace) - My wife got up early to set blankets out for the parade, so I had her drive me to the TOU 1/2 start.  I followed the TOU full course to mile 24 then ran home.  Where there were mile markers, I tracked mile times...

0.14 1:22.0 126

7:55.2 144

7:45.5 154

7:41.6 158 - The first 7 miles is downhill.  I was on my toes for the first 3 miles, then relaxed and my time dropped!

7:04.2 159

6:52.7 162

7:00.6 161

1.84 12:48.3 164 - TOU 1/2 8 mile mark

0.58 4:11.2 164 - TOU 16 mile mark

7:04.1 163 - TOU 17

6:58.2 164 - 18

7:24.6 165 - 19

7:15.0 165 - 20

7:08.6 166 - 21

7:28.3 166 - 22.  I hope my times in the TOU marathon are this good for 19-24!

7:27.6 168 - 23

7:34.8 167 - 24

0.58 4:25.8 165

1.18 8:55.6 168

12.01 159/171 1:31:20 total

8:09.1 146

7:51.5 157

7:41.0 162

7:20.9 157

0.25 1:58.3 164

7:47.5 160

7:38.9 162

7:15.0 159

2.0 14:45.0 159

7:33.6 162

1.76 13:19.2 163

I'm thinking that I need to work a little on my form, 40 miles a week in VFFs makes my legs (lower) pretty tired for quite a few hours after my runs these days...

10.01 1:09:43 169/180 (6:58 pace) total

7:19.9 148

7:20.6 162

7:06.5 169

6:34.2 168

0.25 1:47.0 176

6:44.0 173

6:54.8 174

6:52.1 176

7:53.1 173

1.76 11:11.0 174

Recovery Day 6.2 46:48 162/171

8:26.6 150

0.8 6:19.9 161

8:15.1 166

0.3 2:27.9 164

0.3 2:15.0 161

6:30.6 162

0.8 :32.2 164

7:00.6 160