Of Mice and Marathons

AM: 500 Festival 5k. I ran PR pace but ran the course long. Not bad with nothing other than some strides and 4 weeks of rebuilding my base. A slightly longer report to follow. I will say I feel like a tool for complaining that I wouldn't even break 20 minutes. I have just felt very out of shape. And ... Pancakes are here.

Actual Report:

Somehow I didn't leave enough time to do a proper warmup of 3-4 miles w/ a half mile at MP and a few light strides (this is what I do for a half usually), but I got in 20 minutes abd some strides and felt just okay. Started a row or so back not wanting to slow anyone down. We got rolling and I knew where I was at for pace without looking but I checked anyway: 5:40ish. Tried to keep my eyes off the watch an maintain form and effort. I stayed a few meters behind Joe Bell after getting clear of some stragglers. I tried to stay within reach of him (knowing even if I was in front of him he would be able to outkick me). Effort got pretty hard after mile 2, which means the effort was about right. I lost my form and died a bit, despite being 5:40 on my watch (about 5-6 seconds faster than PR pace). I just kind of coasted from there, picking it up at the end in weaksauce fashion. Joe must have heard the fat kid breathing and screw shoes digging in because he kicked a few seconds after the 3-mile mark--the kind of kick where the person is running very fast without any really noticable change in form or effort. That comes with years of running (off and on or not). I watch Brandon do the same thing.

Rich chocolatey goodness: 5:40, 5:41, 5:53, ~45 for .14 (5:28). I usually run the course about .5-.6 shorter so I am not sure what happened.

Much work to be done, but I am feeling much better. Lots of work to be done, but I now have an indication of where my workouts should be.

2.25 up, race, 5.25 down

PM: Purdue Co-Rec - 6 miles easy. I was hungry before I got on the treadmill and moved past the "I don't feel hungry anymore" kind of hungry. First double since October 24. Will probably start throwing some in after a lighter upcoming week.

Purdue Co-Rec - 10 miles easy.

Ran into Brandon. I was telling him about the race. He's getting in good shape. Apparently he did a cutdown run the other day and was hitting 5:38 pace for the last few miles. There was a time last fall that I could keep up with him, but he is really getting his fitness back after a 2-year hiatus.

Phillip Seymour Hoffman died today. I rarely know who famous people who die are, and I am terrible with actors' names, but I greatly admired Hoffman.

Purdue Co-Rec - 8.5 miles easy w/ 4 x ~200m strides @ 12.2-12.5 MPH.  

Resting heart rate was a solid 40 this morning. That means the ticker is running about where it should be. 

Pre-bed: 40 minutes of stretching, core, rolling, and another 37 (25/12) pushups. 26 before the run.

AM: Icy Aerobic Builder - 15 miles, averaged 7:08 w/ 8-mile tempo in 51:22 (6:25 average)

6:36, 6:35, 6:28, 6:28, 6:24, 6:22, 6:18, 6:11; 3.5 up/down

Temp was 15 with just a touch of wind. I settled on this workout in place of a 4 x 8 minute @ LT pace once I saw the road conditions. Roads were solid ice for a few stretches, but my screw flats held up pretty well. Still had to slow down, but it probably helped me from going too fast. Going to be sore from using my dormant stabilizers though.

Very happy with this one. About 1.25 seconds slower per mile than my fastest 8-mile builder in October. Wasn't sure how things would go. I was thinking 5-6 @ 6:45-6:50 would be a good start since I haven't done any tempos since late October. Felt like I could have done 10-12 had I stayed at the pace I started at rather than cutting down the last 2 miles.

I'm scrapping my silly idea to run Sugarloaf ~3 weeks after Boston. No sense looking back now.

PM:  Purdue Co-Rec - 5 miles easy

Purdue Co-Rec - 9.25 miles. Did some strides as fast as the machine allows. 

Pre-bed: 18 minutes of stretching w/ hip and glute routine, changed the lanudry over, 30 minutes of core.

Forgot to add that I did a decent amount of shoveling this morning. Did the neighbor's sidewalk area and driveway then did mine. Keep the effort honest. Then I built a very small tunnel in a snow bank I piled up.

Purdue Co-Rec - 16.5 miles in ~2:15 (8:13 pace).

25 pushups before, 25 after.

Hoping that when the roads clear out that I will be much faster than on the treadmill. Recent experience suggests that I will be. For now it's about keeping the heartrate reasonable and putting in the time on my feet.

Very pleased with how my fitness has improved over the last two weeks. Decent race on Saturday, strong builder on Tuesday, and three weeks getting the mileage back up to 75-80. No 100 mile weeks planned this buildup. Maybe two weeks at 90-95 with consistent 75-85 mile weeks.

Purdue Co-Rec - 8.25 miles easy. Did some strides. 

4:50 is a number I like to see on my Garmin not my alarm clock. Off to Philly for the weekend. I should probably always be at the gym at 6:00 AM but I never want to go to be at night. 

Megan's Complex Gym - 9.1 miles in just over an hour.

2 easy

5-mile tempo in 29:29 (10.0, 10.1, 10.2, 10.3, 10.3+) HR 172 average. Hitting 177-180 toward the end. Effort felt right, not sure about HR. But I had to concentrate in the last 2 miles and stay relaxed in the first few.

2.1 easy

I did this workout back in August on the same treadmill and ran 30:xx 4-5 weeks before Philly. It was 65 degrees in the gym and and I had Megan next to me so that helped.

Spending time with Megan before leaving. 22 days on and back at 80 miles with 15% quality. As good a time for a day off as any. Might not be many more.

Megan's Complex Gym - 10 miles steady w/ 2 miles at 9.5. Lost my data but most of the run was 160-170 BPM.

Fought the 4.5 mph cool down feature the last 10 minutes to get my 70 minutes in.

Flight delays for 4 hours or so then canceled flight last night. I'm flexible so I was only mad I wasn't back here to spend time with Megan sooner.

I've learned a few things about living here. 1) The water pitcher is insufficient. I've been drinking around 150+ oz a day and I keep 2 gallon pitchers running most of the time 2) the max 10.9 mph governed treadmills just aren't going to work.

Purdue Co-Rec - 9.5 miles. Did 3 x 200. Was pretty gassed on the last one and skipped the fourth.

Still a bit of calf soreness from Saturday. Weather is cold (-14 this morning) and sidewalks are buried in places. Need to get 20 in this weekend, and I'm thinking a long warm up and cool down with a tempo might be the ticket so I can work the tempo loop without getting hit by idiot Lafayette drivers. A "Lafayette 'Canyon'" long run tempo might be a possibility as I'm sure 231 is in decent shape (or will be by Saturday).

Evening: 35 minutes of stretching, rolling, and core. Moved the side and front planks up to 2 minutes each.

Purdue Co-Rec - 9 miles easy, then headed up stairs to do 6 x Atrium Strides (1.25 miles total).

Just a watch click under 30 seconds (4:46 pace) on 170 meter track with slow people on the inside (as it turns out you really should run the outside given the short, unbanked setup if you are running fast). Around 64 second lap recovery. Didn't feel like I had any energy but this was good. Felt controlled despite the tight corners, but I can run faster (and safer) than the treadmill. 

Purdue had the briliant idea to build two tracks (9.5 laps to a mile and 10.25 laps to a mile). As Brandon pointed out they should have just built an 8th mile like everyone else.

Evening: 20 minutes of stretching and rolling. Another 25 pushups.

AM: LT Repeats: 2 x 2.5 miles. 2.25 mile warmup on the treadmill, then headed upstairs to do a few quick stretches then settled into the 55 lap workout. Goal was ~38 seconds per lap or 6:02 pace for 20-30 minutes or 4 x 1.25 miles if I wasn't feeling it. I could have done 20-25 but I settled into 2 x 2.5 and the effort was hard but doable. My legs have been sore from last Saturday so I was tempted to skip, but I went ahead and it was fine.

Repeat 1: 6:01/6:02 pace

3:00 minute recovery jog

Repeat 2: 6:06 pace

3:00 minute recovery jog

3 mile cool down on the treadmill

Averaged 6:04, which was about what I wanted. I would like to have had an a stretch of clear road and 30-40 degrees for this one but I made it work, despite having to dodge an old guy and some younger women.

Finished it off with the usual 25 pushups and homemade vegan protein shake. Today I drank it from a Mason jar like a man.

PM: Co-Rec - 5 miles easy. 26 pushups before, 30 after (105+ on the day). Much warmer weather in the forecast.

Purdue Co-Rec - 8.25 miles. 7 treadmill easy followed by 6 x Atrium Strides. Tired.

Night: 35 minutes of rolling, stretching, hips/glutes, and core (7 minutes of planks and 100 side crunches)

Long Run - 20 miles, averaged 7:16. We got about 3 inches of snow yesterday so I wasn't sure how the roads would be in my tempo area. They were snow-packed with ice, but not terrible, stable but could get much power on pushoff. I assume others have been dealing with similar conditions all winter while I have been on my cozy Woodway treadmill, so I won't complain too much :-)

The plan was 4 "easy as you pleasey," 4 Tin Man (6:40-6:48 for me), 8-mile builder ~6:25-6:30 average, 4 miles home at an honest effort (under 8-minute average) w/ 7:10-7:20 overall average. Anyway, it took me about 10-11 miles to warm up as it was 3 degrees but sunny (not actually as bad as it sounds. Quite pleasant.) About 13 degrees when I finished.

4 warm up (8:38 average)

4 Mile Tin Man (6:54 average); just couldn't get going on the snow. Didn't want to compromise my builder even though I know I can cruise at 6:40-6:45 on dry roads.

8.5 mile aerobic builder in 56:02 (6:36 average): 6:40, 6:39, 6:37, 6:37, 6:38, 6:34, 6:33, 6:31, 3:13 (6:26 pace)

3.5 cool down (7:44 average)

I know I am capable of running much faster on dry roads but I am pleased with this effort given the conditions and this was a good way to knock out the first 20 miler of the buildup. Tired on the cool down but not dead. Screw flats held up nicely.

North side - 8.5 miles, averaged 8:29. Just zoned out with my iPod and shut my watch screen off. Very enjoyable run.

Dynnamite Loop (newer, longer version of the firecracker loop) - 12 miles, averaged 7:53. Did some strides.

Happy birthday to Michael Jordan. I stepped off the treadmill in Philly a few weeks ago and there was a ESPN Classic game on in which Dr. J and Jordon were anounced. One of the last Irving played I think. Trying to find it so I can waste time I should be working this evening.

Night: 45 minutes of rolling, stretching, and core work

AM: Aerobic Builder - 14.5 miles, averaged 7:25. 8-mile tempo, averaged 6:37/6:38. Effort was right, pace was not what I wanted but the roads were worse than the other day, so I will take it. A few places I was basically running in kitty litter (just before packed snow turns to slush), particularly after mile 4-5 when the temp started to warm.

Just going to keep at it. Plenty of time to get down to my super secret goal pace :-)

Splits: 6:34, 6:38, 6:41, 6:34, 6:38, 6:41, 6:41, 6:33

PM: North side - 4.25 miles averaged 8:06

Two runs outside today. Almost like I am cheating on the treadmill. Tights this morning and shorts and a t-shirt this afternoon and sockless (keeps you light on your feet in those chilly puddles despite 48 degree temps). Also got chased by my first dog of 2014. Nothing serious. Yelled at it for a while to go home.

Pre-bed: 15 minutes of rolling and stretching

Decided to wait to run this afternoon to get the benefit of the late sun and "warmth," get some more sleep, and put more time between runs (something I am trying to make a practice).

A pedestrian was hit and killed by a car yesterday 1/10 mile from my house. I would say that covered sidewalks had something to do the person being in the road, but I don't have any of the details. I found out this morning. Brandon texted me to tell me as he pased right by there around 3 when he saw me and I was walking home.

PM: North side - 9.25 miles, averaged 7:47

Pre-bed: 35 minutes of rolling, stretching, and core (planks mostly, just under 9 minutes between 6 positions).

Purdue Co-Rec - 9.4 miles w/ some pickup 400s and 8 x Atrium Strides

7.75 on the treadmill (it was cold and rainy and I am delicate) w/ some weak 400s on/off ~goal 10k pace (5:50-5:45) to 5k pace (5:42-5:35) that felt, well, like 5k pace. Headed up stairs to the track and did 8 strides. Was super flat but I got going at the end. ~29-33 seconds on/~58-64 seconds off.

Followed it up with some "true" raw almonds and an almond butter and jam sandwich that only a runner could both love and still call a sandwich (2 x Ezekial 4:9 toast + ~2 T raw almond butter + 1 T jam = ~400 calories). Probably needs half a banana and it will be perfect. 

Campus loop w/ Brandon - 9.25 miles, averaged 7:42. Then back to the gym for 6 x Atrium Strides (1.25 miles). Got Brandon to breathe a little on those :-) I leaned over my shoulder and ribbed him a bit: "Hey, we are running ~4:40-4:45 pace or just under your 10k PR pace!!"

The wind was 100% headwind w/ 30-40MPH gusts through a few steretches. One 8:10 for one of those miles. ~6:30 effort :). Very enjoyable run even with an almost stopped-in-your-tracks head wind. Ran on part of the new 231 extension for the first time. I think it is around mile ~18-20 of a 24-mile long run loop I marked out for 3 and 4 weeks from now. Going to go LONG this buildup. Two 24s instead of one 24 like last spring. 

Feeling good. 

Late: 35 minutes of rolling, stretching, hips and glutes + light core

AM/Early afternoon: LT Minutes Repeats: 3 x 15 Minutes w/ strict 3:15 recovery jogs. 15.5 miles, average 7:01. 4 mile warmup with ~.5 mile @ MP, 3.5 mile cool down.

Interval 1: 6:03 pace; 2.48 miles

Interval 2: 5:59 pace; 2.51 miles

Interval 3: 5:54 pace; 2.54 miles (5:59 overall average)

Went by effort on these until the final 4 minutes when I cheated. The overall pace stayed the same though. This is almost exactly the same workout I did 10 days before the Indy Monumental Half. It is harder than the Hanson Brothers even though it is a half mile less quality, but I never got to see it pay off because I was injured, but this workout suggests I am closing in on PR half shape if I am not already there. I want to run faster than that though. I am not fast enough to be satisfied with a few seconds here and there. 4 weeks should be enough time to lower the LT pace a few ticks. I am quite pleased with the effort on tird legs today.

Aside: Has anyone ever titled their blog "Darn it, Jim! I Am a Marathoner Not a Miler!"? Mine will never change, so maybe I will have to put a colon after my current one.

PM: North side - 4.25 miles, averaged 8:25

Jefferson High School - 10.25 miles, averaged 7:56.

Cold, but sunny and pleasant. Didn't check my watch until mile 9. Focused on running easy, upright, and with good form

AM: doctor appointment. What I think is an umbilical hernia. Not sure yet. Hope it doesn't require surgery even though it would me minor. Did manage to impress the nurse with a 37 pulse rate. Might be a new record. I told her it was pretty much 38-42 when I'm in good shape so she didn't have to call for a crash cart. 

Nothing to be concerned about. I know better than to do my research online. 

PM: North side - 9.35 miles, averaged 7:51. Did some strides.

Pre-bed: 30 minutes of rolling, stretching, and core.

Big Workout: 20.5 miles, averaged 7:08 w/ 10-mile tempo. 5 up, 5.5 down.

Decided to put my big boy undies on and see where I was at. Tired to start, felt okay throughout, and felt strong in the last mile and in the final miles of the cool down, despite losing energy (this was an empty tank run, as usual. Well, I slept ate a Kind Bar at 1:55 AM).

Splits: 6:34, 6:33, 6:35, 6:26, 6:26, 6:28, 6:26, 6:28, 6:23, 6:13 (6:27 average)

Purdue Co-Rec - 8 miles easy.

Ran next to Patrick for a while. He did 5 in about the time I did 6  and he started after me. Nice to chat with someone. He oversees the facilities. We talked about injuries, weight, Boston. The usual runner stuff.

Legs feel good. No soreness. The usual, unseen damage is there of course, but I should be ready to roll on Saturday morning.

Purdue Co-Rec - 9.4 miles w/ micro sharpening workout

3.25 mile warmup w/ 1 mile @ MP (6:30) on the treadmill

On the Atrium Track

4 x 500m @ 5:42 pace w/ 340m jogs (~1:40; 7:55 pace)

4 x 170m @ 4:44 pace w/170m jogs (~55 seconds; 8:45 pace)

3 mile cool down on the treadmill

Felt a little tired the last few days but I think it's the minor cold I have, which isn't bothersome, but I am guessing it is draining my energy. My legs were really responsive today. Hit the last lap at 4:30 pace and I had to break around two sororitiy girls, a guy in a wheel chair, and another girl who looked back, saw me, and decided to try to pass anyway. The track is maybe 8 feet wide and three lanes (walkers taking up the first two).

Not sure whay Saturday will bring. I have a time goal, but I think I would rather go out and compete if I can. Never can tell. Some years the winner is in the 33-minute range, others in the 34-35. If the guy will the belly who has been running 35ish minutes the last few years, I would like to beat him.

Late: 35 minutes of rolling, stretching, and core. Compared some bro-style selfies I took from when I was going through my injury blues (which don't represent as bad as things got) and tonight. The side profile was very telling. Down to 171-173, which is on the edge of fall racing weight. I'd like to be 165-167 on April 21, and the rate I have been going (1-1.5 lbs a week) I will get there without sacrificing training/racing performance or health. Down 10 lbs from the week of Jan 5-11. Last I checked 166 is the Bam + 40 goal unless he has completely gone sheet-o-papah.

I will try to keep my everyday entires shorter in the future. Apparently it has been diary month.

North side - 6.7 miles, averaged 8:15. Did a set of strides.