Of Mice and Marathons

Started on my Union/Greenbush loop, but made some turns and went through the park before picking the loop back up, finally catching the the middle of Old Standby - 7.75 miles, averaged 8:36

AM: 2.2 mile warmup, 10 x 400m on the road (with 1:45 recoveries), 2.28 cool down. Ran the 400s at 5k minus 10 seconds (which is probably slower than they should be). Tried to keep them between 90-93 seconds. Averaged 93.1 seconds per. The last repeat was one of the slower ones because I thought I had one left (better than the reverse I suppose).  Need to up this workout to 12 repeats, but I'll never get to the level of the workout Camille Herron describes here: "I was definitely inspired–running past professional athletes and Olympians training for the 2004 Olympics. One day we watched a Japanese Ekiden team doing 50x400m on the track in 72 seconds…. like clockwork!" http://camilleherron.com/2012/07/24/going-to-boulder/

50...400s

PM: Old Standby variation, looping around the hospital - 4.75 miles, averaged 8:34

AM: Randomish south side loop - 5.2 miles, averaged 8:19 complete with almost-weekly dog incident 

Try to get out this afternoon. Long run moved to Monday when the weather will be pleasant. 

PM: out and back on 9th street - 5.25 miles, averaged 8:08

Pretty warm (93) but dry and a good breeze.

Part of Jefferson High School loop before calling it a day - 5.5 miles, averaged 8:42

Fairly warm and humid. Gave me some time to walk for about 20 minutes and reflect on the week. Only 6 days, but I got in just under 58 miles with 3 days of doubles, two solid workouts (which were two of the doubles), and I got in some good shorter efforts in a high heat. Lower 8-minute pace I've been running in the afternoons will feel super easy when September and October come around. Scale back a touch next week for my planned 3 up/1 down week schedule. Over 7 months without any injuries and I've covered ALMOST as many miles in the those months as I did all last year with fewer days off and more racing.  Also, my first pair of Newtons with over 750 miles on them are getting pretty stinky.

18th street to Kossuth to 9th to Beck and back down 18th - 7.7 miles, averaged 8:23

Finally got a couple inches of rain and everything smells very good. Cooler this week (into the 50s at night), which means it's going to be a hard down week, but we'll see what happens.

AM: Salem to 9th to the Wabash Trail out on South River road and back - 13.5 miles, averaged 8:10

PM: Old Standby (shorty version) shake out - 4 miles, averaged 8:19

83 degrees and sunny. Couldn't pass it up. The rain storms the other night (finally!) ushered in some beautiful air. Cooler, sure, but it feels fresh and breathable.

Out and back on 9th street - 5.75 miles, averaged 8:07

2 mile warmup to just before Kossuth and 18th. MGP tempo headed down 18th to one of the housing complexes, turned around there, and headed back down 18th street. 5.5 mile tempo, averaged 7:26 (right on the money for a 3:15 marathon): 7:35, 7:29, 7:27, 7:24, 7:13, 3:41 (7:24). Got a bit too quick for mile 5 (trying to get across the road and around cars), but it's still slow half-marathon pace. Keep those to a minimum and I'll be fine. 1.75 mile cool down home. 

Weather was about 70 degrees with 80% humidity at the start. 80 or so with 70% humidity on the way back. November it should be 42-45 on a warmish day, so 3:15 pace should be just fine. 

Got a new pair of Newtons (as if I needed them). The same as my dedicated marathon shoe. $80 brand new on Ebay when they are $155 retail. Hard to pass up.

AM: Old Standby - 6.5 miles, no watch

PM: Loop around the north side - 4.25 miles, averaged 8:16. Kept the pace easy except for a few hard strides: one around 5k effort, one around mile to 3k pace, and one double acceleration stride to hit just above 5 minute pace (about the time my form starts to really fall apart).

Old Standby, classic version - 5.5 miles, no watch. Few strides, but mostly just shifting gears back and forth. One legitimate stride toward the end. 

5k in the morning. I prefer the ones around town so I can run to them, but they are far and few between, so I am headed to Indianapolis in the morning. I think I have a 19:30 in me. Last race I got jammed into the corners with people slowing down a good deal in the turns. I think I had only done one 6 x 800 workout between the half and the last 5k. A few tempo runs, some long runs, more strides per week, and a 10 x 400 road session should put me in good shape. It's going to be another cool one. So much for my down week though. Next week.

Usual pre-race routine. Drove an hour to Indianapolis, and tried to park in a garage but realized it was for a hotel and was super expensive. I found a lot on the IUPUI campus, and put on my race gear. I had about a half hour, but still had to figure out where Victory Field was, so I started warming up asking people where it was. Few people knew. One guy kind of laughed, saying it was in the opposite direction. I found another person as I got closer and figured out I was at the right place and I had a bit of time to spare, but not enough time to do a 2+ mile warm up. I got in some strides and quick drills with 1.5 mile warm up. Not ideal for the distance, but better than going in cold. Lined up at the non-existent starting line (what's chip timing without a chip start?!). Everyone got set, but they had more announcements to make about domestic violence, which were important but not very persuasive or timely given that most people were ready to race, despite the fact that probably do care about the cause. A few more falsish starts, and we were off with a 5-4-3-2-1 GO! Close enough. I rallied for position a bit because I don't like to toe the line and get in fast folks' way. I should be less kind as I ran into some largish folks. Got out fast nonetheless. A good bit of mile 1 was sub-six (fast for this guy who has never tried to run a sub-six mile, but can). Backed off just a touch because I knew it would bit me later. Still 6:02 was nice to see popped up for Mile 1 (I think it was long). Tried to stay relaxed, but the old guy behind me (bless him for running that fast at his age) was making a weird cough. Ran with some younger guys for a bit and kept the cadence high and the stride short. Mile 2 was 6:09, a bit short or long I can't remember (my race memory is terrible). I could feel it in my legs a bit, but I wasn't dying. Ran with a younger women for a bit, and felt bad because I had a pretty good cough, and she seemed pretty relaxed. We traded places a bit, but I pulled out around 2.75 and tried to pick it up a bit. I could hear the announcer in the distance. Mile 3 beeped in at 6:13. I came around a corner a could see the short, but steep uphill finish (the same hill we ran down to start). Of course, I half whined/joked about the hill, so I guess I wasn't dying if I could get that sentence out. The announcer said something about the hill so he either saw the look on my face or heard me talking about it. Another short course, but I'm not qualifying for anything in the 5k. 20.4 for .05 (6:26 pace).

No idea what place I got, but I think I may have placed in my age group. I think there was some gift certificate. I'll have to see. I didn't stick around because I was worried my car might get towed given that the registration is about 4 years overdue, and I was in a permit lot. 

5 mile cool down to find my car (oops! good thing you don't have to find your own way in races). Lunch and a beer.

The 3.11 equivalent is right around 19:03-19:08, so it seems I have worked through the 19-range 5k quite nicely in the last 4 weeks. Need to run them more than 2 or 3 times a year. The doubles and higher mileage are to thank I have no doubt. New personal best on the weekly mileage. 

Short loop around the north side - 4.5 miles, averaged 8:14

Union to Courtland area and back down Union - 6 miles, averaged 7:55

Cooler out today with a good pour on the the way back. First time I've been caught in serious ran in far too long. 

AM: Ran down 105 to Turner Ridge road and back over some good hills the entire route - 8 miles, averaged 7:33. Good effort. 

Not sure what the elevation change was, but the hills are very different here than in Indiana (at least the northwest part).  

PM: Wingood road out and back - 5 miles, averaged 7:48

Both runs followed by swimming in the pool. The weather isn't too hot, but there's nothing like a dip in the cool pool after a run. 

Unscheduled day off. It's been pouring in Maine, and also in Indiana from what I hear. I failed to bring any old shoes with me on this trip, and I don't like to get shoes waterlogged when they are too new. Running in the morning for sure. I guess this guarantees a down week. Run in the morning before doing family stuff and before heading back to Indiana tomorrow. Long run on Saturday.

Last day in Maine. Parked at Hussey's general store, ran down route 32 until I hit route 17, out and back - 10 miles averaged 7:32

Moderate effort, then I threw in some slower marathon pace miles and a few right at goal pace. Finished up with a mile at half marathon pace. One of those runs were I felt like I could have run forever. Great route with a super wide shoulder and a good mix of hills (nothing too steep, but enough to recruit different muscles and change the pace).

I've decided to try for Boston this year based on my recent 5k time. Of course, running and training for a marathon is different than for a 5k, but my original goal was 3:15, but my training has gone so well, there's a good deal of time between now and November 3, there's a 3:05 pace group (though I'm still undecided how I feel about running my qualifier with paces even though pros do it for good portions of races), and the weather will be much cooler. I need to work in some longer shorter races and some time trials to help with predictions, but the last few runs here have been good indicators as well. Today's run is basically a 10-mile progressive tempo slightly above 3:15 marathon pace and it felt very comfortable. I have a half marathon in September and that will be the big text, but for now I'm going with 3:05 marathon pace.  

Down 18th street as far as I could go. Turned right and finally connected with 231 and Veterans' Memorial Parkway. I made it to 9th before I began to walk. Miscalculated the route a bit and got fast too early in the run. Still, solid miles and no better day for a long walk - 13.1 miles, averaged 7:43

AM (barely): Old Standby - 6.25 miles, averaged 8:14

PM: Zoo loop - 4.5 miles, averaged 8:10

9th Street out and back - 7.5 miles, averaged 8:05

2 mile warmup. 8 mile tempo @ MGP down 18th street, Veteran's Memorial Parkway, and Route 231. 2 mile cool down with a bit of walking after. According to my Garmin the route was a good net downhill, but mile 5 was the only mile that felt really downhill (only 35 feet?!). The rest felt only slight so, but I guess mile 8 was 110 feet of drop.  7:09, 7:17, 7:02, 7:06, 6:57, 7:09, 7:11 (56:50; 7:06 average)

7:03 is still going to be extremely difficult over 26.2 miles, so I'll have to see what the next 2+ months of workouts and races give me to consider. 3:10 seems silly given that it's 5 minutes (huge in the big picture). 3:15 is probably more sensible, but time will tell.

Union/Greenbush loop + Vinton Woods finishing up on Underwood/Elmwood (this loop clearly needs a name) - 8 miles, averaged 8:21

AM: Old Standby with a little rewind action. Need some new routes. - 4.5 miles averaged 8:29

Felt pretty beat, which is okay since I haven't had many days lately where I have felt this sluggish. 

PM: Jefferson High School loop in reverse - 6.5 miles, broken up, but averaged 7:49

I ended up chasing a car just before mile 3 because they were spouting some hate. I didn't quite catch them at the light but I hit a solid 4:40 pace, managed to ruin my run and my day.

I did get a test run on my new flats. They are the same as my other ones but black with an updated, much more comfortable tongue.  Did just under a half mile at goal pace for my 10k this weekend, but it felt hard after 5 miles and my 4:40 sprint and 85 degree temps.

Oh well. I'll pound the pavement tomorrow as I always do.

Munger Park loop in reverse - 5.5 miles, averaged 8:35

Pretty slow and hard to start. Around 8:45-8:50 then 3 strides in the last half mile around 4:50-5:15 to try to get the muscles firing. Race in the morning. 

This is a local race that as near as I can tell needs better advertising (among some other improvements) because they don't get as many runners as some of the 5ks races.

I won this race last year on a different course, with a much slower time (44:20 I think for 6.10). 

2.6 miles over to Purdue with some strides. Lined up at yet another non-existent starting line (this year they had something to run through so the chip timer may have been above us, but I doubt it). I started out with a guy in front, letting him lead for a while. We started out around 6:15-6:20, but eased into 6:30, which was fine. Since there weren't too many people around even after the first half mile I figured I run with him for a ways, chat a bit to see who was breathing. Mile 1 was right about where I wanted it: 6:35 (it was about .05 short). We headed up McCormick hill, which is a bit of a grind coming around a right hand turn. I let the guy go a bit. We turned right a Cherry lane and onto the bike path: Mile 2 was 6:49 (about .08 short for the first two miles). I took the lead for a bit or we may have exchanged places I can't remember. Before we exited the bike path onto Lindberg was about the time I went I think. I hit Mile 3 somewhere on that stretch: 6:45. Not where I wanted to be, but I'm winning the race with the humidity up just a touch. Crossed Northwestern Ave (with traffic still moving even though they had police volunteers. A good way to get someone killed, but I pride myself on weaving through traffic). I couldn't see the other fellow at this point, but I wasn't sure if I was supposed to turn (the cops were clearly not enthused to be volunteering and in fact weren't doing anything anyway). SO I TURNED AROUND. But just a tiny bit to see the woman waving me to keep going. Thank you for your support. Mile 4 was in there somewhere at 6:39 (better!). I knew Mile 5 was quite downhill so I tried to coast it after turning right on Salisbury: 6:21. Went in and out of some side streets and asked sitting volunteers which way I should be turning. They assured me someone would be there, and they were. I hit Northwestern, knowing it was going to be a tough uphill and turn on Cherry Lane. Before turning right some fratboy with his girlfriend sitting on his lap, yelled "run, Forrest, run!" to which I usually reply "Gee, no one has ever thought to yell that at me while running," but instead I yelled something not very nice. I didn't see Mile 6 (6:41) because I was busy stewing and thinking about the hill. I didn't have much left even though I knew the finish was downhill once you go up the hill, into a left hand turn, which gets stepper uphill (on grass/dirt, no road no sidewalk!). Into the finish. 6:40 pace for the last .34. The exact distance is around 41:11-15 equivalent. Was hoping closer to or just below 40 minutes, but I need a flatter, less trafficy, course. 193 feet of gain, which by Midwest standards and my usual race experience is mountain climbing.

Short 1.25 mile cool down, then awards.

I must say I have never run a race without closed, or at least partially closed roads. But the race was fun and a good community event. Almost 13 miles for the morning. Not a bad start to the day.

 2.6 miles home. 

 I hope the Utahns are throwing do some low 5s and high 4s.

AM: Tried to add a leg to one of my routes and but took a wrong turn. Sketchy industrial park. Turned back and made a parallel route that shows up as a pair of legs on my Garmin map - 7 miles, averaged 8:18

PM: north side loop - 5 miles, averaged 7:55 with 3 160ish meter strides around 5:45 down to 5:10-5:25

AM: Old Standby variation - 6.3 miles, averaged 8:38

PM: Union/Courtland loop - 6.5 miles, averaged 8:00

The blister on my big toe is large enough to be my training partner. I think I will call it Marvin.

Union/Courtland/Vinton Woods/north side loop - 10 miles, averaged 8:04 with a kilometer marathon pickup toward the end

2 mile warmup to State Street, then an 8.25 mile tempo out and back on route 231to just past Veteran' Memorial Parkway in 58:18 (7:04 pace) the first few miles of which are closed for repair. There's an implied sing that reads "Runner's Welcome." It basically gives me 2 lanes and a barrier away from cars for a good portion of the run. For now. 7:13, 7:14, 7:11: 6:49, 7:03, 6:48, 7:13, 7:01, 1:45 (7:02 pace) Walked a little bit then did 1.25 miles cooling down.

Pretty happy with the workout after 10 miles yesterday afternoon. 

For some reason my left leg hip area feels like it loses strength. I think its when I run at faster paces downhill (which I don't do much of). It's not lactic acid because I know what that feels like. I guess it just confirms what I have known all along: I have a weak rear. So as part of my regular core and strength exercises its HIPS AND GLUTES! HIPS AND GLUTES!

AM: Old Standby w/ variations - 6.75 miles, averaged 8:30 with some strides

PM: 9th Street to the golf course,  turned around on the Wabash trail and headed back - 5 miles, averaged 8:26 with some strides on the uphills on the way back

Old Standby with original Union Street + cemetery extension - 7.5 miles, averaged 8:04 

Started slow, around 9 minutes and slowly settled into my comfortable 8:00-8:15 before picking it up to slower end marathon pace for 2.5 miles somewhat accidentally with a stride or two toward the end. High humidity, but it was good to sweat out most of the adult KoolAid I drank last night.