Of Mice and Marathons

AM: Ks on the Heritage Trail/golf course. 3.25 miles up and down. 10 x 1k w/ 1:30 recovery jogs. I usually leave the golf course after a LT workout with peacock feathers sprouting from my split shorts. Today I had donkey ears like King Midas sprouting out from under my tuke. This workout was very hard. I tried to bail after about repeats 5 or 6, but kept going. I didn't think it would be that much different than the other (I THOUGHT) comparable LT workouts I have been doing. Managed the last two repeats with a decent final effort. The last 2-3 were definitely end of race effort. Once I got moving on my cool down I felt better about the workout. 

14.1 miles total. Averaged 3:52 or slightly under 6:15 pace for the repeats. 

PM: North side - 4.2+ shake out, averaged 8:31

North side - 6.5 miles easy, no watch

Planned on 16, but it's been 2 weeks since my last long run. Still plenty of time, but April is booked with races and workouts. So today I thought 20 would be good, especially since I did no 20 milers last build up (I did just under 18-19 with long tempos). As it turns out the marathon got really hard about the same time as my longest long run (coincidence?). Made a loop around town and to whatever town is next - 22.3 miles, averaged 7:44

Took it pretty leisurely for most of the run, then coasted off a downhill and hit some MP miles without too much effort. 17-20: 7:15, 7:09, 7:02, 6:54, then got the legs moving at mile 21 with a 6:32. 

Good depletion run. No water, gels, or pre-fuel, other than a homemade bar I am pretty sure I ate around 4AM. I say "pretty sure" because I think I am sleeping eating again. This happens when my mileage gets up and I start doing doubles. 

AM: North side - 7 miles, averaged 8:50 

Any recommendations for Las Vegas? I'd like to go to Red Rock Canyon, but wonder if I need some serious trail running experience (I fall a lot, even on flat ground lately).  

PM: North side - 5.6 miles 

AM: 9th street to the Heritage Trail out and back - 6.1 miles, averaged 8:06 

PM: Jefferson High - 7 miles, averaged 8:17

Roads were getting slick. The snow is very wet. It's pretty, but I fear for people driving. People don't deal with much winter weather here, and thus have no idea how to drive in it. I expect a good number of cars to go too fast down the hill/corner and strike the guardrail at the end of my lawn. 

Old Standby - 6.5 miles, averaged 8:26

The roads were a mess. Fact: In Indiana 4.5 inches of snow is considered a storm. 

North side - 5 miles, averaged 7:31 then I did a micro workout to see how the legs were firing. 2 x 400 @ goal pace (6:10 or faster), then 4 x 200 at 5k pace (5:45-5:55), finished off with 4 x 100 strides (5:00-5:25). Not much on paper, but it tops off an afternoon run with a little turnover. Think I will do variations of this once a week on a double day.

North side - 6 miles, averaged 7:41 w/ several extended pickups around 10k-15k pace dropping to 5k pace. Legs feel ready to rip.

Goals:

B-goal = PR (anything less than sub-40 is unacceptable. Unless I get hit by a car)

A-goal = break 37:59 (I think this is sensible given current fitness)

A+-goal = break 37:45 (If I don't get excited and go out too fast I can see this happening)

A++-goal = break 37:30

AM: 500 Festival 10k. 3.5 warm up on the final few miles of the course. Lined up on the starting line, and I saw a barefoot guy (he won in 34:03). And I thought I was tough in my flats and no socks in the 30 degree weather. I also saw a guy from the 5k in Vibrams, sporting a not insignificant paunch. He beat me again.

Went out around 5:50 for the first part of the first mile and felt very strong, but backed off a bit knowing things wouldn't be pretty if I continued at that pace. I stuck with my plan. I could actually see the lead folks and the escort (never knew this series had one). I stayed around 6-7th place for most of the race, passing the second place woman around mile 2.5-3 (hoping I wouldn't pay for it later). I got passed toward the end by some guy who I passed early in the race. Left glute wasn't firing on all cylinders again, which caused me to slow down some in miles 4 and 5. It feels like my leg is wandering and hitting the ground at an awkward angle. Anyway . . .

Splits: 6:05, 6:09, 6:06, 6:04, 6:07, 6:15 (not vicious, but a not insignificant headwind. Legs starting to feel heavyish as well), :52.5 for .15 (5:39 pace). Not much of a kick for the partial, but the course was short anyway if you trust the Satellite Gods. With some calculations, I found my equivalent would be 37:55.5, so still a legit high 37-minute 10k. I don't get many chances to run a certified 10k course, so I guess it doesn't matter anyway. These courses are "USATF Sanctioned," which as near as I can tell means they will have official police presence and have in writing that you aren't supposed to wear headphones. It has nothing to do with the course measurement as near as I can tell. Maybe Beach to Beacon in August if I get in. Running the same course with 27-29 minute 10kers would be freaky.

Got my stuff from the bag check and listened to some really excited old fella tell me about his coaching history. He was really amped up and carrying on. For quite some time. Went back outside and squirreled away some cookies from the receiving line in my warmup jacket for a post-cooldown snack.

Long cool down of 5 miles. Just felt nice once I got moving and good to see other people from the race and residents out running and not having insults hurled at me from cars.

PM: 35 minute shake out

AM: 9th street out and back - 7.5 miles, averaged 8:10

PM: South side - 5.5 miles, averaged 8:01

AM (barely): Salisbury and Happy Hollow - 8 miles, averaged 7:51

PM: North side - 5.25 miles, averaged 8:01

Signed up for Philadelphia RnR last. Never done one of their events. Pretty spendy, but the timing is good and I can go see Megan.

Decided to rent a car in Vegas and do a loop of Scenic Drive in Red Rock Canyon, probably Thursday (on foot that is, not in the rental car).

AM: 231 out and back - 19 miles, averaged 7:28 w/ a few MP miles coming back down the hills. Threw in some faster miles at 14 & 15 (6:32; 6:18) then ran home. Guess there was another MP in there at 17 (7:12), but it didn't feel like it. I was pretty tired at that point and didn't have much sense of pace.

A gel would have helped, but I'm not taking any until my final, big workout. I do remember sleep-eating a banana at 2 or so this morning. 

PM: 4.2 miles, averaged 8:28

North side - 5 miles, averaged 9:13. 9-minute guy must have been throwing down some 7s

After a crappy day yesterday (great running day though), I'm headed to Vegas, where I never thought I would go.

Vegas Strip and wandering -10 miles, averaged 7:45 w/ 2-mile tempo (6:25, 6:38)

Vegas is exactly as I expected: intriguing and depressing.

No run yet today after a late night with some friends. Got a good rocky/bouldery hike in yesterday. Topography is very different than New England. Managed to get up and registered for Beach to Beacon. Registration filled in 4:58 (a pace time that took 14th overall last year).

PM: 7 miles in 49:37. w/ 3 @ 6:30 and @ 2 @ 7:00

Everything stays in Vegas except the calories :) oh well.

Back in Lafayette. North side - 7 dark, easy miles, averaged 8:23

Didn't plan this one, but I guess sometimes whatever runs can produce some interesting results. South Side - 11.5 miles, averaged 6:38

I have no idea what to call this run other than a "block tempo" or "marathon paced fatigue tempo." Started one mile easy-steady (7:22), then 6-mile LT progressive tempo (6:39, 6:31, 6:15, 6:15, 6:07, 6:05), then coasted into 4-mile MP tempo (7:07, 6:51, 6:52, 6:38 w/ a quarter mile of downhill on the last one), then .5 miles at 7:12

At mile 10 I was 4-5 seconds average from my half PR. I think McMillan is conservative for my half marathon pace (about 6:25) at this point.

LT tempo average 6:18.5

MP tempo average 6:52

AM: North side - 6.5 miles, averaged 8:12

PM: 9th street to Heritage Trail, out and back - 6.25 miles, no watch

AM: South side - 5.75 miles, averaged 8:13

Felt pretty sluggish despite a regular easy pace.

PM: North side - 6.75 miles, averaged 8:07. Did some hard strides at 4:45 pace into the wind, which was weird because mile 1 I was run-walking because a rare side stitch. Worked it out. Very sunny. Very windy

Didn't get out of bed early enough today. RHR was around 50, which is very high. Not sure what was causing that. Ended up doing my workout this afternoon even though the winds were gusting 21-30 MPH. 

3.75 warm up w/ usual routine. Then 16 x 400. I've slowly been adding reps and this is the most I have done. Goal was to try to be under 85 seconds, but the wind slowed me down a good deal on a few. My average was still a bit better than my 12 x 400 several weeks ago. Average was 85 seconds this session. Last session was 85.7 seconds for 12 reps. 3.58 mile cool down.

I'm fine with this session. Wanted the average to be in the 5:30s pace range, but 5k minus 10 seconds should be a good stimulus without killing myself.

AM: North side - 5.7 easy, no watch

15 degrees warming to 18. Good thing I'm a Maine boy. Last year I was practically getting heat stroke. Tri-n-Run Fun Run tonight to help with their new line they picked up . . . Newton! Figured I would go support both and do something in the community for once. 

PM: Ran to Tri-N-Run, talked to some folks and met the Newton rep, did the fun run (pace was faster than I expected ~8:15, which was more than fast enough), then home. 7.5+ total. Won a t-shirt. Good people. Now if I can just get up for the 6AM Sunday runs with the Wabash Runner's Club . . .

Sunday is is supposed to . . . snow. Gross. So I got after it on a beautiful Friday afternoon. 40s and super sunny.

North side loop + Gas Can long run loop (looks kind of like a dinosaur in this version) - 24 miles, averaged 7:15

Much I would like to blog about this run, but I will say it was 1) My longest long run, beating two weeks ago at 22.3, which previously was 22.25 and 2) a few seconds average off my marathon PR.

I changed what counts as a MP mile to sub-7. First mile was 8:04, then I didn't hit anything above 7:58. Miles 10-16 were 7-7:20 and they felt very comfortable. I hit several MP miles going down 231. 17-20 were 6:59, 6:42, 6:47, 6:31 (very aided on the last one) then hit the Bam Mile at 6:15. I have named mile 21 of a longer long run the Bam Mile because its when you throw in a cheeky threshold mile at faster HMP or faster (can't be the final mile). Finished off with 6:52, 7:10, 6:54

Oh, and I also fell at mile 8. I didn't realize I was bleeding until I got back. I think I will now crush some beer cans on my forehead as well.

North side - 6.75 miles averaged 8:04

New personal best for weekly mileage (I think 86 was my high set this buildup, just under 85 for last fall). It will be some time before I regularly do 90+ mile weeks, but I've got plenty of time until then. Very pleased with this week.

Fink Cemetery/Fire Cracker loop - 10.5 miles, averaged 7:38

Tweaked my ankle coming home down the hill. Folded over pretty good. Feels fine, but it was one of those movements that makes you sick to your stomach. 

Similar loop to yesterday but I extended it a bit - 12.5 miles, averaged 7:02 w/ 8 mile tempo in 53:53/:54 (6:44 average). 6:59, 6:47, 6:46: 6:47, 6:44, 6:36, 6:37, 6:39

I still remember the day I broke 1 hour for 8 miles. I thought I was going to die.

7 inches of snow last night. Worked from home and waited for the roads to melt a bit. Planed on 10 or so because I didn't have time to run twice. Got going and legs wanted something faster, so I said why not. 

AM: North side - 5 miles, averaged 8:00

PM: Fink Cemetery loop - 10.25 miles, averaged 7:06? I'm starting to think my watch needs calibration, but it did feel like I was moving along I guess. 4 miles @ MP with some honest strides after mile 9 (well under 5-minute pace). 

AM: Took the morning off. Should have got my glutes out of bed. Beautiful sunny day. I'll make up for it this afternoon. I'm thinking a 5k pace workout. Either 3 x 1 mile or 4 x 1 mile in an effort to test my fitness a bit leading into my April races and to make lower 6-minute range feel comfortable . . . ish. Hope the trail is cleared by now. It looks like they cleared the section under the bridge, which is encouraging because the town rarely plows my alleyway (only access for most houses on my road). 

PM: 11.5 miles. 4 mile warmup, then 4 x 1 mile w/ 90ish seconds rest (~91-92), 3.5 mile cool down. Splits were 5:40.2, 5:38.9, 5:44.1, 5:42.6 or 5:41 average.

Trail was in pretty good shape. A bit wet, but it kept me on my toes.

AM: North side - 6.25 miles, averaged 8:39. Legs weren't sore, but they were definitely heavy as was expected. 

PM: 18th street to Fink Cemetery and back - 10.25 miles, averaged 7:47

North side - 6.25 miles, averaged 8:06

Setup my new 610 for racing and pace specific runs, leaving my 410 with just minutes, the time of day, and distance so I won't know the pace, unless I do math (which I am good at when I am not running at the same time).

Found something perplexing about how the blog displays information. Even though the blog counts Sunday to Saturday as I look at the graph option for the blog in "week view" it appears to count in a different fashion because it appears I have some serious spikes (most weeks in the 70s and two 90 mile weeks, which just isn't how I've been counting). January I was 70ish, February 70-80, March 78-86 with the exception of last week at 94.

Jefferson High School - 7.5 miles, averaged 7:34. Threw in some strides on the way back. 

20 miles, averaged 7:22. Put together a few regular runs, planning on a little over 2 hours (about 16 miles for me). Pretty tired around 1:45, but then I threw in a 6:13 around the 2-hour mark. Headed home and was pretty close at 18.5 or so, so I figured I would keep going. Felt like a was walking, but I was still running 7:10-7:30. Definitely need lots of short easy runs this week.

This makes for an excellent March, which was my best month ever. 77 miles over last September. That's another whole week of running!