Of Mice and Marathons

AM: Springside Track - 10 miles.

4 x 1 mile @ 5k pace with 90 seconds rest. I planned this for yesterday but moved it to Friday. Moved it again to today because it is supposed to rain and be quite windy. Another day would have likely helped me hit my times but it just wasn't going to work.

Goal was to hit 5:25 for the 1600s but I fell a little short. Warmed up 3.5 w/ 800 meters @ MP. 

5:25, 5:27, 5:30, 5:32 (5:28.5)

This is not how you want to run this workout but I fought hard at the end. Legs just got very tired. I was breathing full race effort in the last 800 meters as I was trying to run no slower than 5:30 and I think the first 800 of the last rep was 2:47.

This puts 5k pace at 5:30 but hopefully faster in better weather and better legs. About 9 seconds faster than my 6 x 1 mile reps, which sounds about right.

This is probably the hardest workout I do and I probably need to do it more than 1-2 times a year. I'll roll with this for now but I was certain I could run it faster. 

A few things to consider: up until 2:00 last night doing work, ate too late last night, mileage is high, workouts have been stellar, it's marathon season not 5k season, this puts 45 seconds between estimated 5k pace and marathon goal pace.

PM: 4.5 miles @ Gentleman Jogger pace

+ Rolling, stretching, and core (very late)

AM/Lunch: 8 miles. Character buidling weather.

PM: 5 miles. Dark, cold, windy, and rainy.

Lunch: 9 miles.

I think I'll move my long run to Monday. Plan was to do 22 tomorrow, but I put down a 10 mile tempo for Wednesday so I may just do some combo of 10 + 10 (mix to be determined). That will give me an extra recovery day, which I think is a good idea even though I feel solid. I've been extremely routine this buildup and not just doing long runs whenever I feel like it.

PM: 5.25 miles. I had my first honeycrisp apple of the season after my run. It was glorious enough to report here.

A cutback week coming up with shorter easy days Friday and Saturday to see if I can run something respectable in the 5k. I don't want to cut back too much but I want to absorb some of this training.

PM: 10.25 miles. Did some strides.

+ rolling and stretching very late (2AM). Up late doing online tutoring, class prep, email stuff etc.

AM: Flourtown Tempo Loop - 20 miles, averaged 7:03

Did 5 up, 10 progressive tempo, 5 down

10-mile tempo in 63:02 (6:18 pace)

6:28, 6:27, 6:22, 6:22, 6:20, 6:13, 6:14, 6:15, 6:11, 6:10

I couldn't get the legs turning over to start, but I was pretty releaxed and my breathing was good. Worked my way down and tried to stay patient and focus. The last two weeks my focus has been everywhere and it is tough to focus on my running while I am in the moment. The last part of the last mile I was out of the zone a bit.

Not as fast as my 62 minute 10 mile tempo a few weeks ago but overall run pace was faster and I have more mileage in my legs. This is still very close to 6:15 goal pace and last year most of my 8 mile tempos duing mid-week medium long runs were a few seconds slower than actual marathon pace last year.

I didn't get a full night's sleep last night, but I think I can fit a nap in after teaching this afternoon and whatever fun the evening holds for work.

AM: off. Didn't get to bed until almost 3:00AM.

PM: 7.25 miles. Gentleman Jogger Pace. Beautiful weather now that the rain is gone.

+ rolling, stretching, and core (very late)

AM: 8.25 miles. Some light stretching.

PM: 6 miles. 5 w/ Megan. Beautiful fall afternoon.

Day off. 36 days on. Decided today was a better day to take off than tomorrow or pushing it too far on the schedule.

+ Rolling, stretching, and core

Lunch - 9.5 miles. Sharpening Workout

1 Mile in 5:41
4 x 400 in 76.1, 78.5, 78.2, 76.2
2 x 200 in 34.5, 34.9

400 recovery after the mile, 200 after everything else. Felt solid on the tempo mile even with some wind and temps back into the mid-70s, which I somehow am already no longer used to. The first mile made me wish I was going a 4-5 mile tempo. I am pretty sure I would have held that pace for 4-5 miles, especially if I kept it where I started (~5:45). Hoping to keep everything in the 5:40s this Halloween at Rock and Roll.

The 400s left me pretty gassed, which was a bit surprising but I haven't really touched anything under 5:25 pace other than some strides. I still have some leg speed from this summer but it took a bit to get my butt fully firing. The 200s were fairly solid.

PM: Didn't get out again. Completed a mostly revised draft of my dissertation though. Not sure how much time will be required but I defend Friday November 13. I'll be glad to have it done.

Lunch: 6.25 miles, somewhat moderate. Did a few strides.

PM: 4.5 miles. Almost punched a car that tried to deliberately hit me, but then remembered the city is full of guns and people who use them.

+ stretching. Should be in bed because I have a race in the morning, but I got done my work fairly late. Looks like a nice cool morning and a flat course. Plan is just to run hard, race, and push it.

AM: 10.2 miles total.

Erdenheim 5k in 17:08. No sub-17 but it was a nice PR (about 20-25 seconds) and I hate 5ks. Measured the course long, going through 5k in 16:57 but I take it that the course was accurately measured as it was done by a local running coach. It's always hard to put down 5k PRs because I never run certified ones and you have to be honest with yourself about the distance. 3.14 seems pretty legitimate. 

Warmed up ~1.75 with Megan and we got out bibs. I ran the course with Jonathan. It was closed and well marked. Some slightly inclines that ended up slowing me down more than I would have like and many turns. I did two strides and my legs were alive! I got out fast and Jonathan was still ahead. I figured I couldn't beat him but I could use him as a target.

Breathing was not bad at 1 mile but my legs were wishing we were running marathon pace. Around mile 2 Jonathan increased his lead and continued to do so for the rest of the race. My watch split slightly early before 3 miles and I knew at ~16:28 I was going to be close. When I first could read the clock I saw 16:48ish and I dug in but I was too far out. I ran as hard as I could after the turn into the finish (about 5:00 pace on a slow, gradual incline) and didn't quite get sub-17 but this was a good race for me on a fair if slightly slow course. I haven't raced in 2+ months and I'm coming into form.

Cooled down a little bit with Jonathan talking his ear off and trying to decide if I want use the women's OT group and rabbit as a slightly distant target for Philly. That might be slightly too fast but I am seeing indications of running between 6:10-6:15 pace but I will have to work into that. I do not go out ahead of pace for a marathon. Buildups are too long and effort filled to worry about 10 seconds per mile in the first 2 miles.

5:21, 5:31, 5:33, :41 (.14, ~5:00 flat). Maybe could have gone out a little slower, but I don't think it was reckless.

PM: 4 miles.

AM: 9.5 miles. Beautiful fall morning. Feel pretty good. Legs definitely went hard yesterday, but they are mostly just a little tight.

PM: 5.25 miles.

+ light stretching and core (very late)

AM: Off. Slept a little bit and crammed for teaching.

PM: 10 miles.

+ Rolling, stretching, and core

AM: 16 miles total. 4 up, 3 down.

Big Workout: 4 x 2 miles on the track w/ 600 meter recovies (3:20 jogs); Averaged 5:46 for the 1600 intervals or right at 5:48 goal pace

Repeat 1: (5:47, 5:45)

Repeat 2: (5:47, 5:48)

Repeat 3: (5:47. 5:45)

Repeat 4 (5:45, 5:44)

Pleased with this one. Effort was getting up there at the end. I had to do a slight bit of weaving more or less throughout, so I gave back just a few seconds overall but nothing too significant.

My legs are still tired from my race, so I will take this as a good sign. It's a PR for the workout by at least 6 seconds per mile average.

PM: 4 miles by headlamp.

AM: Off.

PM: 10.5 miles. Cool, but sunny. Almost cold down on Forbidden Drive in the ravine.

+ Rolling, stretching, and core (very late)

Lunch: 10 miles. Did some strides. My favorite time of year on Forbidden Drive.

PM: Off. Getting some work done. Mileage is fine. I'll likely do a 20+ tomorrow given that I rearranged my workouts this week. Big workout next weekend, a half the next weekend, and then things are already going to start winding down just a bit.

PM: 21 miles, averaged 6:57.

Did 1 miles easy, then 20 miles steady (~90 % of marathon GP for 21 miles) over the rolling dirt on Forbidden Drive. About 15 miles of dirt. Got down to low 7s for the first 6-8 miles, then 6:50-6:25 until mile 18 or so before I hit the big hill headed home.

I came down with a cold, so this was probably not a fantastic idea but it's mild. Effort was definitely moderate. Energy dropped here and there but I had enough energy to keep going. I'll take it at the end of a 100 mile week, weighing 175 #^*%## pounds.

PM: 9 miles. Felt good after yesterday's long effort.

+ Stretching (very late)

Lunch: 8.25 miles.

PM: 6.25 miles. Feeling chilly. Back up into the uper 60s and low 70s for a few days.

+ Rolling, stretching, and core (late)

PM: 10 miles. Did a couple strides to finish up.

Hodge-podge run due to the detour on Valley Green. Mix of roads, trails, dirt, rocks, creek crossing. Ruined my rhythm and I really didn'y feel like running on rocky trail today. Ended up being a good run.

Megan and I are off to Center City to walk around and eat. We didn't have much of a fall break. Philadelphia University doesn't have a fall break, which I've never seen from a University.

+ Rolling, stretching, and core

AM: Flourtown Tempo Loop - 14.5 miles, averaged 7:14

6-mile aerobic tempo in 38:10 (6:22 avg.)

6:20, 6:22, 6:22, 6:19: 6:24, 6:23

3 minute recovery jog

2 x 1 mile w/ 2 minute recovery jogs

5:45, 5:52

Weight was down this morning so I knew I was dehydrated. I can usually just pull through but today was a struggle with my cold slightly lingering. It was hard to run 6:20 pace today and I almost pulled it. I was going to continue to 8 and finiah that way but I decided to jog after 6 and try to finish the workout as planned, which was 6 tempo then 3 x 1 mile.

I was breathing a bit too much after the 6 miles, but the first mile repeat was pretty good considering I wasn't able to get my tempo miles down to <6:15 as I wanted. The second repeat was harder. I decided I had had enough for the day and it is time to focus on rest and hydration before the final big workout on Saturday, which will likely be a 10 + 10 shooting for 6:15 pace or faster for the second 10 miles.

PM: 4.25 miles.

AM: Off. Up late doing work and need to sleep a bit. 

Is racing a hard half too hard 3 weeks out from a marathon? I've done them 4 week out with the final big workout 3 weeks out. The schedule this fall necessitated switching the weeks.

PM: 10.25 miles easy.

Darkness fell and I didn't have my headlamp. I made sure to pick up my knees to avoid any grabby sidewalk gremlims that might want to take me down.

+ Rolling, stretching, and core. To be around midnight for once in quite some time

AM: 3.5 miles. Had to be on campus early.

PM: 9.25 miles, somewhat moderate.

Skipped strides because I couldn't see the ground as it was dark. Broke in a new pair of Nike flats, which I like. I never thought I'd like Nike but my last pair worked well even though they are ripping. They have the feel I want for 5k-half racing.

+ Rolling and stretching (very late)

AM/Lunc: Flourtown Tempo Loop - 21 miles, averaged 6:48

Final Big Workout for Philadelphia Marathon

10 miles brisk @ 7:00 average

9 miles @ 6:17 average

6:16, 6:17, 6:14, 6:15, 6:14, 6:18, 6:17, 6:23, 6:18

2 mile cool down

The workout went well. It didn't feel as effortless as my workout 3 weeks prior to Philadelphia last year but after more mileage and just under 100 miles average for the last 2 weeks, I pleased with this. I think last year I only ran 5 miles the day before and I ran 13 miles split yesterday with my evening run fairly late and uptempo for my typical easy run. I also ran the first 10 a bit faster than necessary. My first mile was 7:36. If I run an 8:36 first mile on easy days it probably means I had an extra cup of coffee.

Plan was to do 10 tempo but I decided to pull the plug at 9 because I started to head back to Philadelphia on the sidewalks, which never works out well with people turning into strip malls. I hit a head wind and shut down the tempo at 19 miles and dragged by tired butt another 2 miles up the hill and walked it in as I did last year.

Miles 16-19 felt pretty much like miles 18-26 of a marathon. Temps were 50-57, which felt decent if a but warm for this bigger runner (weight is not even making sense).

Last year I did 8 + 10 + 2 and ran 6:48 overall with 10 @ 6:23 and 8 @ 7:15. I think I only ran 5 miles the day before last year too. Running 70 minutes modertately around 5:30 last night loaded the legs a bit as was my plan.

Goal for Philadelphia will be 2:48-2:43. A-goal is sub-2:45. I think I need another buildup to run 2:42-2:43.

Maybe a walk later if I can fit it in.

PM: 5.3 miles with Megan.

AM: 8.5 miles

PM: 5 miles. Did a few strides.

AM: Off. Tuesdays are tough to get to bed early enough to get the proper amount of sleep this semester. Sharpening workout this afternoon.

PM: Flourtown Tempo Loop - 10 miles, averaged averged 7:24w / dress sharpening workout

2 x 1 mile (2:30 recovery jog) + 5 x 30 second strides

5:45, 5:43

Felt okay. My legs weren't quite firing and I wasn't super relaxed but I could feel another gear in my legs when I was running ~5:35-5:40 for a good portion of the second repeat. Lost time on both on the final roller as I always do. I think with a sensible start I can run this pace once I get going assuming my legs smarten up in the next three days. I've missed some stretching and rolling sessions, which hasn't helped.

+ stretching (very late)

AM/Lunch: 6.25 miles easy in the wind and the rain.

+ stretching

PM: 5.25 miles easy in the wind and the rain.

+ light stretching

Tapering down a little bit. Short singles the next two days. The weather looks ideal on Saturday. Last year's Rock and Roll was in September, 70 degrees at the start and humid and I still managed 1:18:30 with side stitches. I am in far better shape, so I better come in several minutes ahead of that. Any significant half marathon PR I have set has been below 40 degrees. I guess most of the half marathons I have run have been below 40 degrees.

+ Rolling, stretching, and core

PM: 6.25 miles. Did some strides.

AM/Lunch: 4.5 miles. Did a few 1 minute pick ups around 6 minute pace, plus 2 strides. I feel pretty good.

Rock and Roll Half in 1:16:02.

Missed my A goal by a few seconds but I'm pretty happy with my time. It's a PR of a minute and twenty seconds. I may have run too conservatively the first 10 miles but the effort felt about right and I wasn't really able to get much of a next gear until the final 5k, which I ran at 5:43 pace, splitting mile 13 in 5:38, which I guess is something to be proud of even though it suggests I might have had a bit too much left. I hit the finish line pretty wiped though. A full report to follow.

An Allie Moore sighting but I would have had to cross plow a bunch of skinnies to get over to her. And I didn't have anything clever planned to say. Looks like she ran well.

2.5up/3.5 down

REPORT

I have run this race three years in a row and the course is kind of special to me. It was how I started to learn the layout of Philadelphia in 2013 before I moved here. I came to see my wife before we were married and ran the race, hoping to break 80 minutes for the first time. I ran 1:17:50, a PR of I think 4 minutes or nearly that. Last year I ran 1:18:36 with temps in the low 70s and high humidty. Although that bummed me out, I knew I was fit. With the Pope in town the same weekend as the race, it was moved to this weekend. It worked out well because I am fitter and closer to my marathon.

Typical race morning, but too dark for me! I managed to not pee in the bushes of the Rodin Museum this year but I marked a tree in an open park (hey, it was dark). Warmed up 2.5 Kenyan style (very slow, 10 minute first mile). Felt very good, told myself, "We are going to have a good day today." Did some light dynamic stretches followed by strides.

Got into the corral and looked around for Allie. I did see her in the first few hundred meters but she was on the right-hand side so I stayed where I was. I found myself in a pack of women elites, thinking maybe I might run with them. Some fell back early so I concentrated on my effort. First mile was ahead of plan but it felt solid in 5:45. My pace was way weird in between buildings (first time with a GPS on this course).

I felt like the first few miles I wasn't able to turn over even though my cadence was (and is) high. Too slow in those mile maybe other than mile 1. Started to pick it up around mile 5 or 6, still feeling good but waiting until mile 9, which turns back down Martin Luther King.

I started digging in for those final miles and I might have run them faster I don't know. Effort was about right. I've redlined from the gun before and every mile you think your legs will lock up at any minute.

Ripped off a cheeky little 5:38 for mile 13, watching the clock in the distance tick away at high 1:15. Had I started kicking a quarter mile out I would have had it.

The rich chocolatey goodness: