| Location: Lake Orion,MI, Member Since: Dec 28, 2011 Gender: Male Goal Type: Other Running Accomplishments: PRs
16:52 Phillies Charities 5k (2016)
35:52 Beach to Beacon 10k (2015)
58:10 Broad Street 10 Mile (2016)
1:16:02 Philadelphia Rock and Roll Half Marathon (2015)
2:46:54 Philadelphia Marathon (2015) Personal: I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.
(Please note that Strava links might contain blog inappropriate langauge)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3500.37 | 176.05 | 206.66 | 65.33 | 3948.41 |
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| Kinvara 5 Miles: 249.70 | Newton Gravity III Miles: 224.25 | Newton Gravity LE Miles: 239.80 | Saucony Kinvara 2 (2) Miles: 31.20 | Mizuno Musha Miles: 237.90 | Newton Sir Isaacs (wide) Miles: 8.00 | Saucony Fastwitch Miles: 20.75 | Altra The One Miles: 8.25 | Kinvara 5 Blue Miles: 432.05 | Saucony A5 Miles: 215.00 | Kinvara 2 White/Blue Miles: 224.50 | Saucony Kinvara 4 Miles: 13.00 | Newton MV3 Miles: 44.75 | Saucony A6 Miles: 106.66 | Inov-8 Roclite 295 Miles: 166.95 | Newton Flat 5 Miles: 27.00 | Kinvara 5 Green Miles: 496.70 | Salomon SL Sense Ultra Miles: 34.80 | Miles With Megan Miles: 94.30 | Nike Zoom Streak LT2 Miles: 188.45 | Nike Victory Spikes Miles: 6.25 | Saucony Ride 7 Miles: 367.50 | Kinvara 5 White/Black Miles: 188.50 | Saucony Fastwitch 7 Miles: 151.20 | Nike Zoom Streak LT2 White/Orange Miles: 38.25 | New Balance Zante Miles: 75.00 | Saucony ISO Triumph Miles: 92.60 | Kinvara 5 Black/White 2 Miles: 27.50 | Yaktrax Miles: 21.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Nothing.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Basically took up space. Drove 8 hours back to Philadelphia from Toledo. Megan and I had a rough day. Just trying to figure everything out for the present and the future.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Forbidden Drive (NW) - 10.3 miles, averaged 7:36
35 and pouring rain. Good run though. Feel like I got my head on straight. I got pretty dirty though.
Exhibit A:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Germantown to Roxborough - 10.5 miles, averaged 7:48
Did a little exploring on the other side of the creek. Plenty of hills. Not sure how much as both Strava and Garmin Connect are being crappy. Crappy like my Garmin 610. The pin popped out twice on this run and it has done it before. Not super impressed.
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| Newton Gravity III Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Forbidden Drive (SE) - 10.5 miles, averaged 8:07
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| Newton Gravity LE Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| AM/Lunch: Forbidden Drive (SE) - 10.7 miles, averaged 7:48
First day in screw shoes of the season. Not much snow but I worried about the downhills.
PM: 50 minutes on the bike while Megan was on the treadmill. My butt is sore. That grandma comfort seat just ain't cutting it. Got a decent sweat going even though my breathing wasn't super taxed. The New Years Resies were slamming the weight stacks. In jeans.
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| Saucony Kinvara 2 (2) Miles: 10.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Medium Long Run route - 13.25, averaged 7:42
Pretty cold with the gusting wind. Had to break out the tights for the first time this year.
Forbidden Drive in the winter:
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| Saucony Kinvara 2 (2) Miles: 13.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM/Lunch: Treadmill - 9 miles in 63 minutes. Did a little over 43 minutes @ 9 MPH
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Chestnut Hill College Hill Loop - 8 miles, averaged 8:01
Around 8:10-8:20 pace until I came down Germantown Hill and ran after 8-minute Guy. Trail was icy and I didn't want to wear my screws because they get too much wear in the ~2.5 mile jaunt there. Looks like Philly police caught so more jerks breaking into peoples' cars (they wait for people to go into the park, then strike) as I was exiting and getting ready to climb the College hill.
I am sore from yesterday, which is embarrassing.
PM2: 40 minutes on the bike while Megan ran on the treadmill. Ace Ventura came on and I almost continued, but I had a long enough warm up for weights. Did a set of weights.
The apartment complex got a new treadmill to replace the one with the broken plug. Bad for them, good for me! It goes faster than 6:00 pace, has a new taut belt, and feels pretty accurate. What more do I need?! I gave it a quick stride at 5:12 pace to test it.
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| Newton Sir Isaacs (wide) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.05 | 0.00 | 0.00 | 0.00 | 8.05 |
| Lunch: Treadmill - 8 miles in 62 minutes. Did some strides for the first time since before Philly.
The newer treadmill goes faster than I thought. Put it down to what I though was the top speed of 5:12 pace and all of a sudden I was staring at 4:24 pace. I finished up, hopped on the sides, and put it up all the way to 14 MPH. Sounds like a jet taking off, but it is nice to have for something for hill sprints, strides, etc, when I need a treadmill.
PM: 30 minutes on the bike while Megan was on the treadmill. Then ab bench, pushups, and stretching
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Forbidden Drive (SE) 10.5 miles, averaged 7:23. Did some strides at the end.
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| Saucony Fastwitch Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM/Lunch: Treadmill - 8.25 miles in 61 minutes.
Did 20 minutes @ 9 MPH, but felt tired so I didn't continue what I had planned. Did some strides at the end. Followed up the run with core (ab bench) and stretching.
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| Altra The One Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lunch - Treadmill - 4 miles in 28:22. Didn't leave myself enough time between not wanting to get out of bed on the first day of classes and printing syllabi. I'll get something in before dinner, either a run or some time on the bike. Weather looks glorious in the 10-day forecast (35-45). Time to get serious about base building.
PM: 60 minutes on the bike. The treadmill walkers were out in force pre-dinner. Serves me right for being lazy this morning. First day of classes was fine.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| North West Philly LR Loop - 17 miles, averaged 7:43
Felt pretty good today, but I really didn't want to run. Explored some new areas, including the Manayunk Tow Path (take a left instead of a right on the Schuykill River Trail toward Valley Forge), which I quite liked and enjoyed the ruins and grafftti. Forbidden Drive was pretty icy but I still kept an honest pace through there (7:30-7:50).
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| Kinvara 5 Blue Miles: 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| AM: Treadmill - very easy hour + strides. Then a set of bench, incline, and shoulder presses.
PM: Treadmill - 4 miles in 30:22 + core (ab bench) and stretching
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| Mizuno Musha Miles: 7.30 | Kinvara 5 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 3.00 | 0.00 | 10.25 |
| AM: 10.25 miles.
40 minutes out and back to Forbidden Drive (still too icy), and immediately hopped on the treadmill for an improvised workout of 6 x 3 minute farlek with long (2 minute) recovery jogs. 5.25 miles in 35:30.
I was warm in my baselayer, but I had to break up a run with too much time in beween a warm up and workout, so I didn't change. Planned to do 1-2-3-2-1 after 5-6 miles on Forbidden Drive but it looked icy even in the non-shady spots and even though it is almost 40 out. The fast treadmill was taken up by a walker (not a zombie), so I went as fast as the treadmill would allow and just shook some of the cobwebs out.
Had a sandwhich and did some stretching.
I'll be doing a lot more farlek style stuff during base building to take the pressure off before doing my more typical workouts. Plan is to run purely by effort over some uneven dirt and focus on staying tall and relaxed. I think that's traditionally how this running business is supposed to work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Wrench Loop w/ Megan - 5 miles, averaged 9:23
We looked at all the houses we will never be able to afford.
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| Kinvara 5 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Lunch: Treadmill - 8.5 miles in 60:30. Did 30 minutes @ 9 MPH and a few strides in the last 10 minutes. Core (ab bench) + stretching.
I keep trying to talk myself out of a spring marathon, but then I watch this: Philly 2014 Finish
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Lunch: 9 miles, averaged 7:57
PM: Treadmill - 5 miles. Did a few sets of bench, incline, and shoulder presses.
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| Kinvara 2 White/Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: 9 miles, averaged 7:57 + core work (ab bench)
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| Newton Gravity LE Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
| AM: Medium Long Run Route - 13.25 miles, averaged 7:53. Did a good set of strides.
PM: 15 minutes on the bike + 4 miles in 30:15 on the treadmill. Wasn't planning on running again, but the weights were taken up by stack slammers so I figured I'd burn some more lard.
Mileage is getting up faster than I planned and I've got back to doubles sooner than I usually do this time of year, but I need to run the crazy out. I'll try to keep it sensible and go from there.
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| Kinvara 5 Miles: 13.25 | Kinvara 5 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Treadmill - 8 miles, mostly easy + strides. Ab bench and stretching after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| North West Philly LR Loop - 20 miles, averaged 7:41
The plan was 30k for 30 years old (a day early because tomorrow the weather won't be nearly as pleasant as it was today), but I took an exended turn in Whitemarsh and got too long before coming back into Philadelphia. So 30k with 2k for good luck.
Probably should run Sugarloaf given that I am in pretty solid aerobic shape and I have a solid 4 months until race day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| PM:: Treadmill - 5.25 miles in 40 minutes w/ a few strides. Good set of weights and core.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles easy
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| Kinvara 2 White/Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: Treadmill - 9 miles in 62:20 w/ quality minutes based progression + strides. Core and stretching after.
Did 15 minutes up, 20 minutes @ 9 MPH, 15 minutes @ 9.3, 5 minutes @ 8, then some strides in the last 5 minutes. Better than last week. A bit stronger, but nothing impressive. Just trying to tune effort levels during base building.
PM: Treadmill - 5 miles with a few harder strides. Light stretching after
A guy (Mike Popejoy) I had a few classes with at Purdue won RnR New Orleans with what I think is about a minute or so PR. Held off Ben Bruce, but I see he ran a cheeky little sub-63 minute half at the championships. 15 seconds shy of the OT for the half. Still searching for that photo of us from B2B. It's pretty funny (the size difference).
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| Saucony A5 Miles: 9.00 | Mizuno Musha Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 6 easy. A little slushy/snowy but not bad. Got slushed by a plow truck #jerkpants
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| Saucony Kinvara 4 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| PM: 13 miles easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 4.00 | 0.00 | 13.00 |
| AM: Treadmill - 8.75 miles in a bit over 62 minutes. Did 6 x 4 minutes with 2 minute recovery jogs. Strides at the top of the hour, then core. Bowl of cereal and stretching.
A little faster than last week, a little longer, and shorter recovery. Not much to write coach about but I'll take small increments for now.
PM: Treadmill - 4.25 @ gentleman jogger pace. Did a set of weights (presses).
Why so many treadmill runs? Oh, I don't know. It does force me to get my core, stretching, and weights in, which is part of the idea.
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| Saucony A5 Miles: 8.75 | Mizuno Musha Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Lunch: 9 miles easy + core and stretching.
Saw this yesterday. A list of current qualifers for the Olympic Trials. Number 63, just behind Ryan Hall, FRB's Paul Petersen. Not sure there are too many on there who have been 3 times (there are a few).
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| Kinvara 2 White/Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 1.00 | 11.25 |
| PM: 11.25 miles, mostly easy with a throw down in the last mile @ 5:32.
I was pretty pleased when I saw that little Easter egg when I opened Strava. I recovered quickly. I think I will be ready to put a hurtin on my 5k goal in April.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles easy + strides. Core work and stretching after.
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| Kinvara 5 Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.86 | 0.00 | 0.00 | 3.64 | 11.50 |
| PM: 11.5 miles, averaged 7:51. Did 10 x 2 minutes w/ 2-minute recovery jogs. Averaged 5:30 for those, which wasn't too bad considering I have 0 speed right now. Effort was under 5k at this point I would say. I just went hard and tried to hang on. Started to smell the first hint of colors and figured I was probably chewing up my o2 toward the end.
I turned my pace off, and taped my boo-booed Garmin 610, which worked fine.Very wet and slushy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 7.25 miles easy. Pretty much an ice skating rink the whole way.
PM: Treadmill - 5 miles + strides. Did a set of weights after (presses).
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| Saucony Kinvara 2 (2) Miles: 7.25 | Mizuno Musha Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| NW Philly LR Loop - 20 miles very easy.
My stomach wouldn't let me get into typical long run pace. Time on my feet I guess.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off.
I was going to take Sunday off, but I have some work to get through this morning and I woke up later than planned. 33 days on, so that's a decent stretch for getting back into things. Might get on the bike to help flush the legs later if I can get on before getting back from campus and making dinner.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 1.00 | 16.25 |
| AM: 11.25 miles easy w/ a throwdown mile at mile 10 @ 5:30/5:31 (so, mostly easy) + core and stretching.
A guy stopped me as I went into the gym to do my supplementary stuff and asked about my running. His mom died about a year ago and he got out of running. I encouraged him to run, and think I may have helped. Super nice guy. I did at least one good deed today.
PM: 5 miles easy. First road double in . . . a long time with the decreasing daylight last fall, down time after the marathon, etc.
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| Newton Gravity III Miles: 11.25 | Kinvara 5 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles nice and easy with Megan
Conner Mantz!
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| Kinvara 2 White/Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 8.00 | 0.00 | 0.00 | 15.25 |
| AM/Lunch: Flourtown Tempo Loop - 15.25 miles, averaged 7:06
4 up/3.25 down w/ 8-mile tempo. Ran by effort. No cheating/Easter Egg Splits. Results were good. Just under 6:23 average. It helps that I have two 20 milers and a 17er under my belt already. Still, pleased with this as a start. It was a solid progression and I felt I could have pushed on harder if asked to for 2 more miles.
6:31, 6:31, 6:29, 6:26, 6:20, 6:15, 6:17, 6:12
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| Kinvara 5 Blue Miles: 15.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM/Lunch: 7.5 miles easy. Stretching and core.
Extremely slippery from melting and then reglazing. Managed to stay on my feet.
PM: Treadmill - 8 miles in about 58 minutes (I punched the emergency stop at 7 miles and about 51 minutes). Felt really good. Did some strides.
I made homemade ice cream last night with the maker my mom got me for my birthday. It is really really good. Unfortunately, it's going to have to be about a once a month treat to help maintain my weight, but man is it a delicious treat!
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| Mizuno Musha Miles: 8.00 | Newton Gravity LE Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| PM: Treadmill - 8.3 miles in an hour w/ strides. Didn't get out this morning because I was being lazy, but this felt pretty good. Sweatin everywhere. As I do.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 5.00 | 0.00 | 17.50 |
| AM/Lunch: Flourtown Tempo Loop - 13.5 miles, averaged 7:11
5 x 1 mile with 2:00 recovery jogs (~9:00-9:45). 5:46, 5:41, 5:41, 5:44, 5:43 (5:43 avg)
4 up/3.5 down
I skipped my last repeat. I was working a bit toward the end but the effort was normal. I was far ahead of projected pace and decided I have lots of time to add repeats (or minutes). Figured I would take this for now and . . . run with it. Pleased to finally be out of 6-minute purgatory for the first LT session of the year. I always seem to run this workout early in a buildup just below to just over 6-minute pace. This is pretty much what I was running 4 weeks out from Philadelphia last fall (off of more mileage and accumulated fatique, of course).
PM: Treadmill - 4 mile plod + weights and stretching
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| Newton MV3 Miles: 13.50 | Mizuno Musha Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.60 | 0.00 | 0.00 | 0.00 | 13.60 |
| AM: 6.6 miles easy. Core work. Legs were tired, but not trashed or sore.
Did not want to get out of bed this morning.
PM: Treadmill - 7 miles in about 51-52 minutes. I punched the emergency stop again. Felt really good. The run, not punching the emergency stop.
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| Saucony A5 Miles: 7.00 | Kinvara 5 Blue Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| Lunch: Treamill - 9 miles in 61:40 w/ 4-mile tempo @ ~10.2 MPH
Started at 10, then dropped every mile until the 4th, cut it back to 10 but then bumped it back so I ran the last kilometer between 10.1-10.4. Not what I was planning and my quality has jumped a bit too much this week. I feel great, but that's not the point.
I usually run a 5-mile treadmill tempo about 2-3 weeks out from a key half and run about 6:00 pace and run under that for the actual race. Feels good to be where I am already.
One more week of basebuilding even though this week looked a lot more like a regular training week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| PM1: 6.75 miles easy
Some snow. I was a cartoon character slipping on a banana peel in a few places. Lucky I was able to grab on to a fence (light snow over packed ice is super greasy). I managed not to fall.
Megan and I are going to try a Mexican place in Fort Washington. The new place in Chestnut Hill is extremely tasty, but it is expensive and the entrees are the size of appetizers (no rice or beans and no free chips and salsa). Drinks are expensive and scanty as well. This place looks pretty good.
PM2: 35 minutes on the bike, followed by stretching and a pretty decent core session
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| Newton Gravity III Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| PM: Treadmill - 8.25 miles with a set of 200s starting at 5k pace and ending at mile pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 2.00 | 0.00 | 13.50 |
| Lunch: Treadmill - 5 miles in a bit under 35 minutes w/ blown workout
Plan was mile repeats starting around 5:49 and cutting down. I overshot the first one but it felt fine, then toward the end the effort got high (10.4), jogged a quarter and did the next one at 10.3. Just could not concentrate. Started another one at 10 after deciding I was going to try to just get through the workout. By then my head wasn't in it (it really wasn't from the beginning).
Couple problems here
1. Too cocky from last week
2. My head was really not in it. Having a tough time getting out of bed with the weather and not knowing about full-time job prospects.
3. I am much faster on the roads from 200s to marathon effort
PM: Treadmill - 8.5 miles. Followed that up with two turkey burgers and some baked sweet potato fries. That was good.
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| Mizuno Musha Miles: 8.50 | Saucony A6 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Unplanned day off.
Got home a bit after 9:00 and could have jumped on the treadmill, but didn't. Went to a lecture on prisoners and voting rights. Intriguing stuff, but I think the level of discussion was a bit too much for college students. Taught my two classes and Megan and I went to a play called Mothers and Sons. To think most of my days used to get busy like this. Free time is nice but an over abundance can drive you crazy (but I guess the alternative does too).
Got into Broad Street, which most people do. I want to run it hard but it's two weeks before a potential marathon, and one week after my key half. If I change my half to the end of march I have fewer weeks to get fit and my key 5k is a week later. Trying to be judicious with my race fee money this spring. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 8.5 miles easy + strides. Did core at the gym after.
PM: 5 miles + stretching
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| Newton Gravity III Miles: 8.50 | Kinvara 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| AM: Treadmill - 9 miles in 60 minutes. Did 2 x 15 minutes at 6:00 to a touch faster with 4 minute recovery jog. Strides after the last interval and a 3 minute recovery jog.
I was supposed to wait and do a 4-5 mile tempo tomorrow but wasn't sure about the route getting there due to recent weather. Still should have waited one more day given Monday. Supposed to be quite cold in the morning and I hate running fast in tights. Today's workout wasn't what I wanted (4-5 tempo) but the effort was there. I wanted to quit pretty much every minute in the last repeat. I much prefer the roads where I don't have a clock staring me in the face. Still need to settle down a little and let my 10k the weekend after next judge my fitness (too long a time without a race). I'm ready to get after it and if not win, get a podium spot.
PM: no shakeout. Megan and I ended up not coming home for dinner, getting a light dinner and very rare early week early day beers (5:30 is early drinking for a night owl).. We went to a fiction reading, which I enjoyed (they had free wine and small ginger cookies). When I was a serious student I used to do academic and cultural things all the time. Pretty insular these days but I had a solid week attending lectures and cultural events. I have plenty to eat, I'm warm, I can run a ton, and Megan is amazing. The rest will fall into place.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles easy
16 degrees with some biting winds. Snow tomorrow, which will mess up the tempo loop when in rains on Sunday and then freezes on Monday. Ho hum.
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| Newton Gravity LE Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Lunch: 7.25 miles easy
PM: Treadmill - 5.25 miles + strides. Set of weights.
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| Mizuno Musha Miles: 5.25 | Kinvara 5 Blue Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| PM: Treadmill - 9 miles in 62 minutes. Did a light workout of 6 miles @ 9.0-9.2 + a set of strides
The gym was up 14 degrees from what it's been so the pace to effort ratio was where it needed to be. Not much of a workout, but I'm slowing things down now that the buildup has started. No need for monster workouts just yet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.65 | 0.00 | 0.00 | 0.00 | 12.65 |
| Lunch: Treadmill - 7.4 miles very easy. Core work.
PM: Treadmill - 5.25 miles. Stretching.
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| Saucony Fastwitch Miles: 5.25 | Mizuno Musha Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Treadmill - 7 miles easy. Did some strides. Core and stretching after.
Got my first complimentary entry confirm this morning for the Unite Half Marathon (Rutgers U Half). I haven't earned it but I am happy to have saved $97. Financial matters have had me trying to really think about where I put my race fees, so this was a nice bonus.
PM: Treadmill - 5 miles
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| Saucony Fastwitch Miles: 5.00 | Mizuno Musha Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 3.10 | 0.50 | 11.25 |
| AM: Flourtown Tempo Loop - 11.25 miles, averaged 7:26
Sharpening Workout 5 x 1000 + 4 x 200
Goal was to hit slightly faster end of mile repeats for the ks (3:30-3:32) with 90 second recovery jogs and then run 6 x 200 in 38-40 seconds with about 90 second recovery jogs. I ended up only doing 4 x 200 because I made the loop and wasn't planning on much more than 10-11 miles.
Warmed up 3.4, did a few weak strides and went straight into the workout. The first one was slow and the rest varied by terrain and wind, which I had a decent dose of (10-15 straight on headwind).
3:36, 3:32, 3:35, 3:34, 3:28 (averaged what I did for 5 x 1 mile 2 weeks ago) Recovery jogs were 8:15-9:15
Quarter mile jog
36, 38, 37, 37 (recovery jogs were 8:30-9:15)
Wasn't really feeling great, but that's usually how these sharpening workouts go. Not sure if a PR is in the cards but I'd like to come in under 36 minutes on Sunday. Last year I ran a sizable PR off a week like THIS and only 2 solid months of training after injury and recovery.
PM: Off
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: 7.5 miles easy. Stretching and core work.
PM: No run. Didn't fit it in before getting dinner ready. Looks like another week under 70. I think I am planning a bit lower mileage and getting in some serious faster stuff over the next 6 weeks to see what I can do in the 5k and half. Daylight savings is about 10 days away. An extra hour+ will make getting outside before dinner a sure thing.
The company that publishes Men's Health, Running Times, and Runners World is looking for different kinds of editors. Tempted to put in my application, but I don't quite have the skills for inDesign. That and I think I owe Runner's World some money for their automatic renewal that I never requested.
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| Kinvara 2 White/Blue Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| AM/Lunch: 7.25 miles easy. Did a few strides.
PM: 4.25 miles. Stretching.
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| Newton Gravity III Miles: 4.25 | Kinvara 5 Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| PM: 5.1 miles. Did some strides. A few on the roads, a couple 200s on the track (mostly clear), and then one more on the road. Stretching after a late PB&J.
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| Kinvara 5 Blue Miles: 5.10 |
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| | Race: |
NE Road Runners Winter 10k (6.21 Miles) 00:36:37, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 6.25 | 0.00 | 15.25 |
| AM: Northeast Roader Runners Winter 10k. Not a great time for me, but I raced a bit today which was the point. I thought I could run between 35:30-36:00 but not today.
The course is an out and back along the Schuykill River Trail on Boat House Row.
Warmed up 4 miles, changed into flats and did some strides. Felt really good. First mile we took off and I was in 4th or 5th, but moved into second. Effort felt fine, form felt smooth. Hit mile 1 in 5:35, which was too fast but I honestly felt fine. Kept 1st place within striking distance and listened for folks behind me. Tried to keep relaxed and focus on my breathing. Felt like a hard tempo (comfortable but definitely not easy). I maintained my distance on first, but this was probably a mistake because he was slowing and I was slowing and not realizing it because I didn't have my pace on.
Around mile 3 I heard footsteps and the guy behind me started to move up. I figured the leader wasn't going to last so I waited to see what the guy behind me would do. We went into the turn around (~18:00, WTF!?!) and he went by me and took the lead. I then passed the second place guy and traded places with the leader. I could see his shoe was untied, which he stopped to tie around mile 4 or so. I went into the lead but felt dirty about it so I slowed up a bit. We had a decent amount of headwind on the way back, and after catching back up to me he sat right on my shoulder for a while. I threw in some surges mostly to see where my own legs were. He took the lead back at some point.
With a mile to go I took the lead back and tried to break him at 3/4 and 1/2 to go (I even ran through some runners coming the other way to use them as human shields. Not sure if this is kosher, but I think it's funny and they were in the way of my tangents). I could see the final straightway and tried to pour it on. Well, he waited and kicked and I lost confidence and lost the race by a handful of seconds.
I did okay racing today, but I still race like an amateur. Part of the problem is a lack of mental toughness and part of the problem is a lack of opportunity. I get a real racing opporunity maybe once or twice a year.
Much work to be done in the next 6 weeks, but I'll get there.
I didn't take splits because I decided to race and get an update or two from the scant number of clocks they had on the course (I had quarter mile markers though, which was nice). But these are from Strava. A really "good" regression race: 5:35, 5:46, 5:52, 5:53, 6:01, 6:00. With a more sensible start I probably could have hung out in the mid to upper 5:40s.
1 mile cool down before awards, which were a waste of time and I should have finished a proper cool down. It was snowing and I wanted to make sure Megan and I got home.
PM: Treadmill - 4 miles. Core work after.
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| Kinvara 5 Miles: 5.00 | Saucony A6 Miles: 6.25 | Kinvara 5 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.90 | 0.00 | 0.00 | 0.00 | 12.90 |
| AM/Lunch: 7.5 miles easy. Icy in places, lots of water in others. Jumped four deer near the Poseidon Statue.
PM: 5.4 miles easy. Stretching and weights. Icy in spots and wet in others. Almost fell 4-5 times today and avoided skating into two intersections.
A little sore from yesterday in the quads and IT area, the fact and placement of which is atypical (but symmetrical).
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| Newton Gravity LE Miles: 7.50 | Kinvara 5 Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| AM/Lunch: 7.25 miles easy.
Still sore. I've never been sore after a 10k. Probably means I need more doubles and mileage.
PM: Treadmill - 6.5 miles easy. Did some strides. They felt good. Stretching after.
Another round of snow/sleet/crap. 40+ degrees in the 10-day forcast. Can't wait.
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| Kinvara 2 White/Blue Miles: 7.25 | Kinvara 5 Blue Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: Treadmill - 7 miles very easy. Light core session after.
PM: Treadmill - 6.5 miles very easy + strides
After feeling very sluggish this morning I wore my HR monitor this evening. It told me what I needed to know. Have to slow down a bit. If I need to run 8:30 pace that's what Im going to do. Doesn't usually take this long to recover though.
Late: rolled out my legs. A few spots hurt, my hamstring tickled. I got after it a bit. Feel great. We shall we see what morning brings.
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| Mizuno Musha Miles: 6.50 | Kinvara 5 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 4.00 | 0.00 | 12.50 |
| Lunch: Treadmill - 7.5 miles w/ 4-mile LT tempo @ 6:05
6 inches of snow this morning and still falling. Kind of a crappy workout but I pushed through it. Waiting to feel good again. Not sure if I will run later today or just rest. Running is not going super well but I'm plugging along.
PM: Treadill - 5 miles
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| Saucony A5 Miles: 7.50 | Kinvara 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Lunch: 7 miles. Pretty much every variety of snow/slush/water/ice you can think of. My least favorite is kitty litter (the stage when snow is just before slush but it is loose and not hard packed). 40-55 degrees throughout the 10-day forecast after that!
PM: Off. Mileage is fine this week though. Assuming I am out of bed before 11:30 tomorrow, I'l get in two runs. Hoping the sun works it's magic on the roads for Sunday, which will be my first of a couple 5k-paced workouts to try to see if I can break the 17 minute mark. Probably not enough time and I will need at least two 5ks to do it, but I'll see what I can do after the peak of spring racing season if I can't get where I need to be before then.
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| Saucony Kinvara 4 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| PM: 6.75 miles. The first 3.75 with Megan. Did a few strides after.
Decent week for mileage but no runs over 7.5 miles is not great. Roads will be clearing up this week for some workouts and time on my feet.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 2.00 | 9.25 |
| PM: Flourtown Tempo Loop + Springsdie Track - 9.25 miles. Failed workout.
I attempted the Drew Ladder workout (okay so he probably didn't invent it but he's the only person I've seen do it). I warmed up 4 miles with strides. I got through about 3/4 of a mile and pulled it. A bit of slush and some nasty wind on the backside and I just couldn't hold my concentration.
I cursed the air, cursed myself, my cat, and pretty much everybody's mother. Vowed never to run again, vowed to skip the rest of the spring season. Got back and I checked my watch. 5:12 pace. I'm an idiot. 5:25-5:27 for the mile and the rest around that would have made me happy. I'm both gunshy and anxious at this point and it's not making things go well. Obviously the pacing was the majority of the problem here. Might need to put the pace back on for workouts if I can't find it.
Drove over to Springside Academy and did some hard 400s in lane 2 1/2 (some snow on the inside)
5 x 400 @ mile pace with 60-70 seconds rest
73.7, 75, 76, 76, 74.6
I was okay with those. I mean it was lane 2 1/2 and all.
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| Saucony A5 Miles: 1.25 | Newton MV3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Noon: 8.25 miles easy. Core.
PM: 5 miles. Stretching.
Glorious weather today. Saw 4-5 runners today all in tights, jackets, hat, and gloves. It was 50+ degrees. I wore shorts and a light long sleeve this morning and a t-shirt this afternoon. V
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| Newton Gravity III Miles: 8.25 | Kinvara 5 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 5.5 miles.
Air quality warning. First time I've seen that (other than summer heat index /air quality warnings).
PM: 7 miles. Rainy and cold. Better than snow.
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| Kinvara 5 Miles: 7.00 | Kinvara 2 White/Blue Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 5.00 | 0.00 | 16.25 |
| AM: Flourtown Tempo Loop - 12 miles, averaged 7:13 w/ 5-mile tempo
I kept changing the workout so that I couldn't get nerved up about it. I decided on a 4-5 mile tempo as I was headed down the hill. The workout went well, even if I wanted it to be a bit closer to half PR pace of ~5:55 or faster. Can't complain though (I'm not quite there). The real idea was to build confidence and regain focus. Think I achieved that. Started out slow, but I knew it was slow.
Feeling better today thanks to a number of excellent FRB coaches.
4 up/3 down
Splits were: 6:09, 6:03, 6:03, 6:01 5:53 (~6:02 average)
PM: 4.25 miles easy with Megan. I was very loopy around mile 2 until the conclusion of our run. Lack of calories or dehydrated or both. Trying to tighten up on food intake.
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| Newton MV3 Miles: 12.00 | Kinvara 5 Blue Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 7 miles easy
PM: 5.5 miles easy
Made white chicken chili for dinner. One of my new(er) favorites.
Late: stretching and rolling
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| Kinvara 5 Miles: 5.50 | Kinvara 2 White/Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| AM: Signed up for Beach to Beacon in 2:47 (maybe a PR). 6:40AM is too early for this Rock Star.
Flourtown Tempo Loop (mostly) - 20 miles, averaged 7:31
I was going to do abut 15-17 miles w/ 8-tempo around 6:25-6:30 pace but decided maybe 17-18 miles with a long warm up and a longer tempo if I felt good. I warmed up 6 really easy and did 10 miles moderate down to marathon pace. I felt really comfortable and now that I checked have checked my splits I can see why :-) Well, after not giving myself at least two recovery days and it's been 5-6 weeks without a 20 miler, any substantial longer runs, and mostly 60 minute runs, this could have been a lot worse. I'm happy pretty much any day I can knock out 20 miles and feel relatively good at the end.
Averaged 8:36 for the 6 miles and averaged 6:42 for the 10 miles, but I started at 7:00 and ended at 6:28 for the last two. A nice long and controlled progression and just stayed relaxed and gave it a slightly uptempo effort. It pains me to count 6:50-7:00 as marathon pace but this was maybe a click or two of full marathon effort and I am trying to be more in tune with pacing and effort, mostly not taking splits, and not checking pace for easy runs.
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| Kinvara 5 Blue Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| PM: Treadmill - 4.25 miles. HR 141. Core and stretching after.
A good week. Mileage is up, workouts were decent. Feeling pretty good. More of the same the next few weeks and try to sharpen up for the Unite half in 4 weeks and try to PR in the 5k the weekend before. Then a few more weeks and it's Broad Street. Hard to beleieve that will more or less be the end of my usual spring training season. Feel like I just started this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Lunch(ish): 7.25 miles on the trails.
I slipped and fell and scraped my knee. It hurt a lot, but I think it's fine. Ran on my baby, Forbidden Drive, for just a short stretch. It's been a while.
PM: 5.25 miles. Did some strides. They felt good.
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| Inov-8 Roclite 295 Miles: 7.25 | Kinvara 2 White/Blue Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 6.00 | 0.00 | 15.50 |
| AM/Lunch: 15.5 miles, averaged 7:20 w/ 6 x 1 mile (~1:45 recovery jog)
Jogged to the tempo loop. Construction everywhere. All I can say is I hope they are making it pretty because that loop is magical and I have work to do in the next 3 weeks.
Jogged some more trying to figure out what to do. Try to find another loop I marked out. Couldn't find it. Saw a track at a school but it was funny looking and the fence looked high and not inviting. I saw a U-shaped residential area road and just ran it blind. The makeshift loop worked nicely even though it wasn't quite a mile (~.8). Ended up with a very sufficient warm up of 5.4 miles.
5:51, 5:51, 5:48, 5:53, 5:53, 5:55 (~5:52 average), split slightly long on a few but close enough.
3.1 cool down. Took down a low hanging fruit Strava course record. It's not an easy hill.
PM:Likely off. Not sure I will fit anything more in today, which is fine.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Off. Too much work to be done
PM: 8 miles on the trails.
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| Inov-8 Roclite 295 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Lunch/PM: 13 miles. Did some strides.
Quite sluggish. Thinking tomorrow is a complete rest day rather than a workout day. Not sure when my last rest day was. I'll move the workout to Friday. Except I think we are getting rain and snow . . .
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| lDay off.
Typically a sluggish run wouldn't make me take a day off (they are the case in marathon training), but I have woke up the last two days feeling almost as tired as when I went to bed and my body is telling me something I think. Tomorrow's workout should be interesting with the snow (gross).
29 days on. I used to be able to go 40-80 days. I'm getting older I guess (running a bit faster though).
I haven't got the workouts in I wanted to before the 5k in two weeks, but I will be rested for the race which I never do in a 5k. I have two 5k paced workouts scheduled, but doing that crap on the treadmill is not my thing. Might have to just suck it up and let the snot fly indoors.
Late: stretching and rolling, core, push-ups
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 3.75 | 14.00 |
| AM: Springside Track - 10 miles, averaged 7:33
Mile Breakdown Workout in the snow
I bombed this one on the tempo loop a few weeks ago, and thought I might do it today (among some other options). It was snowing, but I figured I'd try it. I jogged to the track and it was already covered but I could see the lanes through the snow (that ended pretty quickly). I cleared off my usually starting point on the finish line and continued warming up and snow continued to fall. I got busy without much of a proper warm up (3.1 miles, a few pickups but no strides). I just ran and didn't take an 200 or 400 meter splits, just the concluding split. You can see I wasn't really consistent throughout.
1600 in 5:31/400 jog
1200 in 4:14/400 jog (5:36 pace, which was off target)
2 x 800 in 2:45 and 2:50/200 jog (off target second interval)
4 x 400 in 79, 81, 80, 80/200 jog (more or less on target)
Not bad for the first track workout of the year. I am sure I was mentally slowing down on the snow and not getting complete traction but I doubt I would have been too much faster. I was end of race effort after the last 400, so I felt good about my effort. Pleased to get this one in. I wasn't sure I was going to.
2 mile slush plod cool down
PM: Treadmill - 4 miles. More snow than expected. Light core session and pushups.
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| Saucony A5 Miles: 10.00 | Kinvara 5 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| PM: Treadmill - 6.5 miles
Evening: 5 miles
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| Kinvara 2 White/Blue Miles: 5.00 | Kinvara 5 Blue Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles. Did a few strides.
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| Newton Gravity III Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 4.00 | 0.50 | 10.00 |
| AM: Springside Track -10 miles, averaged 7:38 w/ 4-mile tempo + 4 x 200
flat, crappy workout. Ran in lane 3 as some young guys were doing 200s. I warmed up about 3.8 and did some light stretching and strides. About 30 degrees out. Splits were dog crap: 6:05, 6:18?!, 6:13, 6:13. Quarter mile jog then 4 x 200 with 200 jogs: 34.2, 35.4, 35.5, 35.5. My pacing on the roads is better I think, but the tempo loop looks like it might be a while. Not sure what's wrong. Probably needed an extra recovery day. Too much to drink this weekend. I weigh too much. What else is new. Onward and upward I guess. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 7.25 miles
PM: 5.25 miles. Slow but strong and smooth.
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| Newton Gravity LE Miles: 7.25 | Kinvara 5 Blue Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Lunch: 7.25 miles.
PM: 5 miles w/ 9 x 200 strides (I can't count) in 40 seconds just to loosen up but not hammer.
Megan asked me if I was limping earlier. I said no because I'm not in pain but my legs are very stiff, particularly my left knee that I wacked on the trails. Just really stiff walking down stairs. I've run a lot harder with more mileage for much longer periods of time and felt a lot better than this. Need some rolling time I guess.
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| Mizuno Musha Miles: 5.00 | Newton Gravity III Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.93 | 0.00 | 0.00 | 1.37 | 13.30 |
| AM: Springside Track - 6.3 miles. Bombed workout.
Warmed up 3.5 with some strides. Cool, but actually a bit humid. I almost kept going toward Flourtown because track folks have been there during the mornings and last workout I found it very hard to concentrate. I got through the first mile feeling flat but decent, hoping I wasn't running 5:50 pace. Got through the mile. Effort felt hard, but correct. I didn't see the split because the workout feature doesn't show it the way I have it set up. I need to turn on pace when the rate of failure for overshooting is high.
At this point guys were lining up for drills so I moved over. I got through a bit over a third of a mile and pulled it. Walked 300 meters did 1 200 in 35 seconds and as I came back around they were setting up blocks. So I wouldn't have been able to finish the workout even if I was able to finish the workout.
On closer inspection my mile was 5:22, which is probably more than I can handle right now. It's a non-mile-race PR, but being proud about that is kind of stupid.
I was ticked as usual, but I need to go where I can concentrate. Trying to decide if I should do a treadmill tempo this afternoon (outside is not an option as it will be 70 degrees and humid and I am not adapted to that). Try something tomorrow based on how I feel? Wait until Saturday or Sunday? Just skip it and wait until Monday to do the final half marathon pace workout?
PM: 7 miles. Backup tempo recon. It's got a bit of up and down. Might work.
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| Saucony A5 Miles: 6.30 | Kinvara 2 White/Blue Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 8 miles slow. Stretching and core.
PM: 4 miles slow.
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| Newton Gravity LE Miles: 8.00 | Kinvara 5 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Noon: Trails - 7.5 miles
PM: Treadmill - 7.5 miles. Did strides.
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| Inov-8 Roclite 295 Miles: 7.50 | Kinvara 5 Blue Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 7.50 | 0.00 | 16.00 |
| Flourtown Tempo Loop - 16 miles, averaged 7:04
Big Workout. 3 x 2.5 mile LT repeats with 3:30 recovery jogs
4 mile warm up plus strides and light stretching
Repeat 1 in 14:47; 5:55 average. 3:37 recovery jog at 8:26 pace
Repeat 2 in 14:41; 5:53 average. 3:36 recovery jog at 8:11 pace
Repeat 3 in 14:53; 5:57 average
3.6 cool down
Good workout for me today. I usually do 4 x 2 miles with 3:30 recovery jogs just before a half but I wanted a little more pain (even though the overall quality volume is a whisker less). I've done this one once before: fall 2013 2 days before I couldn't walk, so I never got to see how it translated in a half.
I put my pace on and monitored it. I figured 6:05-6:00 would be good. I was glad to get everything under 6:00. Legs are better, but still dead and my left glute was locking a bit (as it sometimes does). Had a little bit of wind to contend with but it wasn't terrible just annoying.
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| Newton Flat 5 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Lunch: 7.5 miles easy
PM: Treadmill - 5 miles
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| Newton Gravity III Miles: 7.50 | Kinvara 5 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM: Off
PM: 10.25 miles. Did some strides. Cold and windy. Started making dinner and I heard thunder.
Late: Stretching and rolling
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| Kinvara 2 White/Blue Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 3.10 | 10.00 |
| AM: Flourtown Tempo Loop - 10 miles, averaged 7:32. Stretching and core.
Sharpening Workout of 5 x 1000+ with 2:00 recovery jogs
Warmed up a little over 3 and went straight into the workout. There was a bit of construction so I played nice and jumped on the sidewalk in places. Goal was to get down to low 17-minute 5k pace or under. Couldn't quite get there today but I got a little bit of faster work in. Probably ran too hard given the effort output and could have lengthened the rests just to get the pace in. Plan is to taper a bit. Yep, tapering for a 5k.
Averaged 5:42 pace for the 1000s. Jogs were 9-9:30
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| Kinvara 5 Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM: 6.25 miles easy.
PM: 4 miles. Core and stretching that I didn'y end up doing earlier.
Feeling very run down. Not just training tired. Likely stress, but I'm going to mark it here in case I need to refer to it in the future.
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| Newton Gravity LE Miles: 6.25 | Kinvara 5 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: 4 miles. Did a few strides. Core and stretching at the gym after.
Looks like tomorrow will be warm and windy (it's been warm the last two days here). 20 MPH winds. Hoping it's a tailwind, but I can't get a map even though the course is supposedly certified. Plan is to run as hard as I can and go for the win. It's at the zoo, so maybe first place gets a monkey.
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| | Race: |
Philly Rabbit 5k (3 Miles) 00:17:26, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 3.00 | 14.50 |
| AM: Philly Rabbit 5k in 17:26 (short course).
What a cluster of a race. Just terribly organized. Megan and I got there are around 7:20 and there was a line of at least 100 people. I had her hold our place and warmed up a bit but I was nervous they would start without everyone getting bibs. I didn't get a sufficient warmup. Only 2 miles. Got my bib just before 8:00 when the race was supposed to start. They extended the start time so I changed into my flats and continued to warm up and do some strides. The organizers kept saying they were going to start soon but it kept not starting, so I stood around for a while.
At 8:29 we got going. I started out behind a young guy who knew the course from the previous year. I stayed behind him. There were a lot of winding turns and short, sharp downhills that didn't feel great after standing around. I took the lead around three quarters of a mile and kept the lead. I kept the guy off and always felt like I had several more gears but just couldn't get the legs to move. The wind was pretty unpleasant, blowing around 20-25 MPH. Toward the end of the race I had another guy not far from me but I held him off and kicked it in. The results show a 1 second win, but this couldn't be correct.
Time was irrelevant today. Last Sunday I ran 3 x 2.5 miles at only 3-4 seconds slower (with a bit too much wine over the weekend) than this 5k today, so I am not upset about it. Need to find a decent 5k I can compete in and run fast. I'm also going to have to do a few weeks of mile-5k stuff this summer to be respectable at Beach to Beacon.
Only cooled down 2 miles. No great place to do it. I did manage to get a $75 gift card, which I appreciated even though it was $15 to park and $15 for Megan to get into the zoo. Megan and I walked around after, which was great but very windy.
PM: Treadmill - 7 miles. Kept my compression socks on, mostly to embarrass Megan
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| Mizuno Musha Miles: 7.00 | Saucony A6 Miles: 3.50 | Kinvara 5 Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 8 miles
PM: 4 miles
Little tight in the hamstrings but nothing terrible. Seems like my post-30 inability to quickly recover continues.
Megan and I are going to a prime rib dinner tonight. We've been cutting back on our going out to eat, so I am looking forward to this. Happy Easter.
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| Newton Gravity LE Miles: 4.00 | Kinvara 5 Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Lunch: 8 miles. Did a few strides.
PM: 4 miles
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| Newton Gravity III Miles: 8.25 | Kinvara 5 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.50 | 0.00 | 8.50 |
| AM: Off. Came down with a little bit of a cold. It's been quite some time. I guess I was due.
PM: Impromptu Sharpening Workout - 8.5 miles on the treadmill
Decided I would do my workout today and on the treadmill, which seemed silly at first but as I got moving I realized I wouldn't be able to whine tomorrow if my pace was off and I felt sluggish tomorrow. Given that the treadmill isn't super accurate I could just come close and go by effort. I already did a big goal pace workout the weekend before last, so this was more to get the wheels turning (and they have felt pretty rusty lately).
4 x 1 mile: 5:53, 5:50, 5:46, 5:43 w/ quarter mile recovery jog, then 2 x 400 @ 5:30 pace
Felt good today. Easy double tomorrow then descending singles until Sunday's race. Bib number 24, which I think means that is my first official seed (other than Boston). Goal is not to keep a PR out of the question but I'm going to work into it I think. I am not sure I have the strength I usually do from marathon training but my fitness is decent. Got to be under 80 minutes, but I wouldn't be suprised if 78-79 is where I am at.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 7.25 miles
PM: Treadmill - 5 miles. Stretching, core, and pushups. Getting pretty strong. I can knock out 35-40 before and after each of my runs. Not going to be Mr. Universe but trying to make my arms a bit leaner. Helps with arm swing and race fatigue too I think.
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| Mizuno Musha Miles: 5.00 | Kinvara 2 White/Blue Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM: 7 miles slow. Purposefully, but slower than I even thought.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Noon: 6 miles easy. Did some strides in the middle, mostly barefoot on the turf.
I got moving pretty good and had fun. Always feels good to run fast barefoot. I used to jog barefoot a bit in my basement and do drills. Need to do more of that.
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| Kinvara 5 Blue Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Noon: 4.3 miles with Megan. A few pickups here and there crossing the street but nothing serious.
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| Newton Gravity LE Miles: 4.30 |
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| | Race: |
Rutgers Unite Half Marathon (13.109 Miles) 01:20:05, Place overall: 13 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 13.00 | 0.00 | 16.50 |
| AM: Rutgers Unite Half Marathon in 1:20:05
I didn't deserve to run much faster but I was somewhat suprised by the lack of sub-6:00 miles given that workouts, although not great, have been solidly in the 5:5X range. Part of the problem today was a lack of a proper warmup. These days I don't run fewer than two miles before a half. Today I got in a 5 minutes. Driving to New Jersey, the shuttle, etc.
Started out fine, but felt very flat. Breathing was up and it took me a while to settle and I really didn't want to run after 2-3 miles. About 5-6 miles in a felt better and my breathing settled, but I lacked turnover. I ran behind a guy who increasingly was having a hard time. I could feel my legs waking up but still no real snap. I got passed around mile 9, but spent the final 5k reeling him back in and kicked from behind just before the 13 mile marker and handily beat himw with a 32.5 second partial (with a little bit of performance enhancing downhill).
The course was okay, aside from 3 180-degree turns and some really rough pavement.
Slowest half marathon in 2 years, but I'm fine with today. I'm going to keep pressing on.
The rich chocolatey goodness: 5:58, 6:04, 12:10 (missed), 6:04, 6:01, 6:10, 6:12, 6:04, 6:21 (not sure. bridge?), 6:07, 6:09, 6:05, 32.5 seconds (decent downhill)
Megan told me a guy ran about 4:50 pace for roughly the first 5 miles or 10k. Turns out he ran 10 miles in 46:42 or 4:40 pace. He's 45, so I'm guessing he cheated and still didn't win, running 1:27 something. Or maybe he had a funky chip. But I am guessing something is rotten in the state of New Jersey. On closer thought, he may have been the guy in the wheel chair but he has no 10k time.
3 mile cool down. Felt a little loopy.
PM: Likely no shakeout
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| Saucony A6 Miles: 13.50 | Kinvara 5 Blue Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| AM: 6 miles slow. Some light hip stretching.
Feel pretty good. Quite sluggish but not too bad.
PM: 4 miles. No time for more. Less sluggish.
Megan almost beat me for mileage today. She's gearing up for Broad Street, so we will be extending our occasional outside runs with maybe some tempo minutes this weekend.
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| Kinvara 5 Miles: 4.00 | Kinvara 5 Green Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 8.25 miles slow
PM: 5.75 miles slow. Stretching and core.
Slowing things down even more than my recent committment to slow down from what ends up being ~8:00-8:15 to 8:20-8:40. Today I ran 9:05 in the morning with only 1.25 miles under 9 minutes. Tonight I ran 9:20 (but over some technical trails in spots) and ran only 1.75 miles under 9 minutes. I'm hoping it burns some more lard and running is really enjoyable when you slow way down.
Observation: Strides become even more important when you run your easy runs slow as you get pretty stale.
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| Newton Gravity III Miles: 8.25 | Kinvara 2 White/Blue Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| AM/Lunch: Wissahickon Valley Trails - 10.6 mile w/ ~1200 feet of gain.
I fell of course but only once and more of a stumble if we are keeping track. That's probably it for today (100 minutes on my feet is fine for today) even though the weather is very dry and around 70 degrees and mostly sunny. Very tempted to pack on miles and see if we can get this machine looking like a runner by August 1.
Decided to race a 5k on Sunday to get the legs spinning. A few of the Wanderers are also running, so I might have some guys to latch on to, and see if we can beat up on the young guns.
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| Inov-8 Roclite 295 Miles: 10.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM: 8.25 miles easy. Stretching and core.
PM: 5 miles easy. Did a few strides to wake the legs up from their sleepy 9-minute pace revery.
The humidity has been in the 20-30% range in the afternoon. It's glorious. Except for the fire danger warning. It's 67-72. I could use a few weeks of this.
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| Newton Gravity III Miles: 5.00 | Kinvara 5 Blue Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Lunch/PM: Wissahickon Valley Trails - 11 miles w/ 950 feet of gain
Paid some bills, felt good and bad about that, then plodded on the trails for just under two hours #notbad I jumped a deer (I was very close to it) and a few frogs. The greenery is getting green.
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| Inov-8 Roclite 295 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles w/ Megan.
Just under 80 degrees with 25% humidity. I'm getting used to this. Best run of the year. Goal was to get Megan some time on her feet. She was working coming up the hill and of course I was goofing off with an old piece of bamboo pretending I was carrying a pacer's stick in between swiping at cars that might come too close to us.
Legs are feeling good after all the really easy running. 5k course tomorrow looks fast and flat. I need to make sure I get a good warmup, and not make the mistake I have the last two races.
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| | Race: |
Run for Jake 5k (3.03 Miles) 00:16:57, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 3.00 | 14.30 |
| AM: Run for Jake 5k in 16:57. A little short on the Garmin at 3.03 but still a PR given that my posted 5k is for a 3.05
Warmed up 2.8, which wasn't enough but better than I have been doing. Did a few brief strides. Weather was dry and fairly cool with some decent sun.
I found Leo and Jonathan at the start line and introduced myself (they are two of the Wissahickon Wanderers, an informal running club I am a part of).
A slight uphill start and I got through some young, overzelous high schoolers. There was a pack of 4 or 5 that I passed and we hit some slight downhills as I tried to keep Jonathan in range, knowing he is faster than I am. The course flattened out and I could see the first mile marker ticking sub-5:00 and crossed somewhere around 5:10-5:15 but it was definitely short, Garmin believer or not. Mile 1 split later at 5:22. That seemed about right.
I realized about this point I was in 3rd and feeling really good. I maintained perhaps 15-20 seconds on Jonathan. Leader was pretty much gone after the turn around, which was probably 1.5 miles. I slowed quite a bit but tried to grind it out. Two miles was under 11 minutes and 11:03 on my watch. Mile 2 5:41. There was a slight winding grade and I started to lose time. I still felt pretty good but my legs were firing on all cylinders, probably complacent 3rd place mode. Someome coming the other way shouted some encouragement. Something like "you don't even look tired!"
Crested the small hill and got a nice bit of downhill. Jonathan is lost at this point. I can see the course flatten out but can't see the finish. I should have pushed harder here. I did push but I should have sooner as I crested the hill because I had another few gears. I got a nice response from the crowd and started to dig. Saw 16:42 on the clock and immediately grabbed another gear. Mile 3: 5:45. 9 seconds for .03. On closer inspection the last ~.25 was around 5:00 flat or a bit under. I recovered pretty quickly so the effort wasn't all there but it wasn't easy.
Jonathan got me by about 30 seconds and Leo came in about 18 seconds behind me. The winner ran 15:low.
2.8 cool down with Leo and Jonathan.
I got shafted during the awards. They were supposed to award to top 3, but they only did top 2 then they didn't count me for the first age group award. I put in a mild complaint, not really caring about the medal but that's just silly logic.
PM: 5.7 easy. Stretching and core.
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| Newton Gravity LE Miles: 5.70 | Saucony A6 Miles: 5.80 | Kinvara 5 Green Miles: 2.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM: 11 miles easy. Felt great. Humid but not too hot.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. 32 days on. Would have rather run but rest is good and sensible.
(weight 173.7)
Late: Stretching and light core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 6.25 | 0.00 | 15.00 |
| AM/Lunch - Backup Tempo Loop - 15 miles, averaged 7:29
Did 10 x 1000 w/ 90 second jogs, averaged ~3:37
Warmed up 5 miles instead of the planned 3-4 because the Flourtown tempo loop is under construction still. It was between there, Forbidden Drive (too much tree cover), and the track (too many kids more than likely). Only did a few quick strides because I wanted to get moving and I already had over 40 minutes of warmup.
First one was on the faster end of things at just under 3:33. Ended up doing fairly well. I checked in on my watch a bit but it was showing current pace, which doesn't help much for a 3:30+ interval. Where there's consistency there wasn't any looking. Go figure.
3:32.6, 3:35.3, 3:38.4, 3:37.8, 3:36.5, 3:38.3, 3:38.2, 3:38.7, 3:40.3, 3:36.3 (3:37.2 average)
2.4 cool down with a good bit of climbing, which hurt quite a bit. Tough workout but a good one.
PM:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 7.25 miles easy. A little bit of hip stretching.
PM: Trails - 6.25 miles
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| Inov-8 Roclite 295 Miles: 6.25 | Kinvara 5 Green Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| Wisshickon Valley Trails - 12.3 miles in a bit over 2 hours with 1300+ feet of climbing
Stretching and core after some lunch.
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| Salomon SL Sense Ultra Miles: 12.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 1.00 | 0.00 | 11.00 |
| PM: 11 miles mostly easy w/ 1 mile @ 5:46 and 4 x 200 strides in 35-36 seconds on the track at the end.
Think I paid a little tree tax (Forbidden Drive) on the mile because it felt pretty hard and faster than 5:43-5:46. Strava adjusted it to 5:26, which was very nice of them. The primary purpose was to inject a little speed into my as of late 8:40-9:30 easy pace. Running for two hours on trails will slow your foot speed down too.
Saw an honest to goodness cricket game going on across from the track. I assumed "Philadelphia Cricket Club" was a place for old men to hide from their wives so they could drink, smoke cigars, and play cards.
Core and stretching after a little lunch.
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| Kinvara 5 Blue Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM: 10.5 miles easy. HR 145. Enjoyable run. 60ish, partly cloudy, and dry!
Wore my heart rate monitor for curiosity. I kept the same easy pace I have been 8:30-9:00. I would have thought it would be lower but I guess the heart rate is where is should be. I need to ask the resident expert, Bret Jardine, how I am supposed to keep it adjusted. I keep having to monkey with it.
Heart rate while I was sitting at the table was 38-40, which seemed low after being up for a bit and having a ton of coffee but I checked it against the manual test and I got about 42 when it was reading 40/41.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM: 10.5 miles easy. HR 139. 40 resting.
Had to take advantage of the Valley Green bathroom just before mile 8. Figured I would get it over with before things got ugly.
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| Kinvara 5 Green Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 2.50 | 10.90 |
| AM: 4 miles easy. HR 144. Stretching and core.
PM: Short Track Workout with Leo and Jonathan
Jonathan was doing a couple 800s since he is doing the Pittsburg Marathon. Leo was doing 6 x 800. I was doing whatever they had planned on.
I ended up doing 4 x 800 then 4 x 200. I led the third 800 and went to fast because I am an idiot. Nothing like looking like a hot shot on your first workout with a new group. Ran another one with Leo. Jonathan stopped, but jumped back in for a bit with Leo at one point while I did 4 x 200.
4 x 800 w/ 85 second rest ~2:40 (missed the first 400), 2:40, 3:36 (nice work, Jason), 2:44
85 seconds rest, then
4 x 200 with 200 jogs 33.3, 35.2, 34.2, 33.9
HR was 172-176 for the 800s, which doesn't seem high enough, but had I continued I guess it would have skyrocketed. I think I will put my pace on next time or bring my Timex.
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| Saucony A5 Miles: 6.90 | Newton Gravity LE Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM/Lunch - 8 miles slow. HR 142. Core and stretching.
PM: 4.25 mile w/ Megan. HR 137 (but I was jabbering the whole time).
Enjoyed the run. Showed Megan a few neighborhoods just across the street from Philadelphia proper. 75 and 27% humidity. Loving the dry air.
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| Kinvara 2 White/Blue Miles: 4.25 | Kinvara 5 Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 miles. HR 156. Core and stretching.
PM: Off. Decided it was high time to start tapering off for Broad Street.
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| Kinvara 5 Green Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| PM: 7.25 miles. HR 150.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM/Lunch: 5 miles. HR 152. Did some strides. Stretching.
Typical pre-race run. Legs are junk, I'm fat, nobody likes me (even the cat). Should be somewhat warm tomorrow (60 at the start) but not bad. I will have VIP bathroom and parking access, as well as my private track to warm up on (La Salle is ~1/2 mile away). Good thing too because there's no way I'm running through the neighborhood and the area around the race will be an absolute zoo.
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| Kinvara 5 Green Miles: 5.00 |
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| | Race: |
Broad Street Run (10 Miles) 00:59:28, Place overall: 154, Place in age division: 22 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 10.00 | 0.00 | 14.50 |
| Broad Street Run in 59:28. 2.5 up/10 mile race/2 down
WU HR 150?! (nerves? error?), Race HR 173 average, CD HR 143
I had a good race, but not a great one. I raced a bit aggressively for the first 2-3 miles then fell into 6:00 pace purgatory but I ran more or less as hard as I could. Wore my heart rate monitor, which I wouldn't normally do in a race but I was just kind of curious given that it would be a pretty solid indication of LT and I wanted some data for times I might be on the treadmill or when it is warm and I complain about pace being slow.
Megan ran well, negative splitting.
I'll post a bit more later.
Warmed up on La Salle's track, which was fairly uneven (either grooved or pitted I couldn't decide). It's only 6 lanes, so it doesn't meet the NCAA changes that were made sometime in the 80s when they went to 8 (or so a student told me). Walked about 7/10 of a mile to the start line, left Megan, did some stridesm and lined up. I was able to get pretty close to the start line.
First few miles were fast and I was feeling bullet proof. Miles 3-6 were harder than I wanted and the last 4 miles were all tough (even though gently downhill). Hit the entrance to the Navy Yard (quarter to go) and started to dig in a little bit. Started passing some guys. I heard the announcer call my name and say something about the Dodge Motor Company. I could hear a lot of encouragement from the crowd as I was passing people. Coupled with the announcers voice, I gave the crowd a few fist pumps.
The rich chocolatey goodness: 5:43, 5:40, 5:54, 5:58, 6:01, 5:58, 5:57, 6:06, 6:06, 5:51
Trying to view the race and fitness built this winter and spring as positive and as a ground for the foundation for a fast fall marathon (admittedly a bit disappointed with how it has gone). I am doing 3-4 weeks of maintenance then 8 weeks to Beach to Beacon in preparation for fall. The idea is to do some honest "speed work" (sorry, Rob, I'm not sure what else to call it) to lay that foundation.
As this week I have down on my schedule "run whatever feels right." I don't do enough of those.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 8 miles easy. HR 138.
A little soreness throughout the legs, but overall they feel pretty good. No workouts for probably a week.
PM: 4.5 miles. HR 149. First mile seemed to throw the HR up for some reason.
Lower 80s and 25% humidity. Welcome to the east coast desert!
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| Kinvara 5 Blue Miles: 4.50 | Kinvara 5 Green Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 8.25 miles. HR 156 (mile 2 reading error).
PM: 4 miles w/ Megan. HR 141.
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| Mizuno Musha Miles: 4.00 | Kinvara 5 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM/Lunch: 8.75 miles. HR 155.
PM: 5.25 miles slow. HR 141.
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| Newton Gravity LE Miles: 5.25 | Kinvara 5 Green Miles: 8.70 |
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| | Race: |
Wissahickon Wanderers May Trail Series #1 (3 Miles) 00:21:07, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 3.00 | 13.00 |
| AM: 4 miles. HR 140. Stretching and core.
Going to do an informal 3 mile trail race this afternoon. No entry fee, no bibs. I'll spend a bit of time on the trails getting there and back too.
PM: Wissahickon Wanderers Trail Race #1. 3 miler in 21:07 - 9 miles total
WU HR 15, Race HR 175, CD HR 143
Warmed up on the trails for 3 mile to commute to Valley Green. Warmish. About 80 or so. Wasn't sure if I wanted to race or just have fun. I ended up running fairly hard. Flat for ~3/10 of a mile, a decent climb, some single track, some sharp turns, and a kamakazee decent. About 200 meters of Forbidden drive. I stayed behind the lead pack and they slowly got away from me but I camped out behind a guy for a while. Sorry dude.
I hadn't been on this section so I wasn't quite sure what to expect. I waited until about 2.5 miles and ran by him before the hill and bombed the descent. Sharp turn on to Forbidden Drive, and I kicked just under 250 meters out, running it in at 4:50 pace. Kicking in trail shoes. Never done that before.
Splits: 6:51, 7:49, 6:22
A better picture of the race (below)
https://www.strava.com/activities/300192997/overview
It was truly a fun race and got a little workout in even though I wasn't supposed to do anything hard until at least this weekend.
3 miles back home on the trails after standing around a little too long, but I met a few people and chatted with them.
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| Salomon SL Sense Ultra Miles: 9.00 | Newton Gravity III Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8.25 miles easy. HR 145.
PM: 4.75 miles easy. HR 138.
My watch was busted so I picked up a new one and a new HR monitor. My old one was from my first Garmin I got in 2010. I am pretty sure my heart rate has been fairly inaccurate given how I felt during the afternoon run with the new one and the results I got. I know I'm not an Olympic athlete but I should be able to get me heart rate much lower than 140-145 for 9:30-9:40 pace.
The 620 is pretty amazing. In a lot of ways it has too much stuff, but I like to look at numbers (just not so much when I am running). I got the stupid extra warranty because if anything goes wrong I want it covered. If not, it's the last Garmin I will ever buy. Hopefuly IT IS the last Garmin I ever buy.
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| Kinvara 2 White/Blue Miles: 4.75 | Kinvara 5 Blue Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: 8 miles. HR 143.
More humid but pleasant. I think I will use the old BMX safety gear deodorant trick on my heart rate monitor to keep it from getting too stinky.
Good week. Mostly just really slow stuff, but I'm feeling good. I'll start making sure I get my 16+ mile LR from now until Beach to Beacon. I started out the year well with long runs then let the snow cause me to fall apart. I'll do a faster workout early in the week and a race on Saturday and see how I respond and adjust from there. Not sure if I will be able to handle track workouts and 80-85 but they can't be too much harder than the 80-95 with workouts I've done in the past.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM: 16 miles slow. HR 150.
Warm, humid, and the dew point is up. My endurance is terrible. Baseline established.
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| Kinvara 5 Blue Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 8.5 miles. HR 144.
The SlowJoe numbers 76/77%/67 DP. Not terrible mind you, but I've been running in the 70s with humity between 25-40% with the dew point in the 40s.
PM: 5 miles. HR 146. Did a bunch of strides.
Late: Stretching and core that I didn't finish earlier. |
| Mizuno Musha Miles: 5.00 | Newton Gravity III Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| AM: Wissahickon Trails - 8.5 miles. HR 141.
PM: 4.25 miles. HR 148. A little bit faster than I've been running. 7:30 last mile like a rock star. Hoping to knock out a string of 6:30s in the morning.
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| Kinvara 5 Miles: 4.25 | Inov-8 Roclite 295 Miles: 8.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
| AM/Lunch - Flourtown Tempo Loop - 15 miles, averaged 7:28. HR 156. Did an 8-mile AT tempo @ 6:30 pace
3.5 up, 8 miles steady, 3.5 down with a couple strides
6:37, 6:38, 6:30, 6:31, 6:26, 6:28, 6:23. HR 165-169, so basically right at the top of the zone and a bit high and working out of it at the end. Felt comparable to the range I usually do. Used my watch for the first few hundred meters then pretty much just let it autolap.
Weather in the low to mid 60s but low dew point and low humidty. Good workout for me today, but I generally do fine with aerobic stuff. The construction seems to be done on the loop for now, but they messed up my footing in places. Barstools!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Lunch: 8 miles easy. HR 134. Stretching and Core.
PM: 4.25 miles easy. HR 135.
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| Kinvara 5 Blue Miles: 4.25 | Kinvara 5 Green Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Lunch - 5.25 miles. 6 x 200 on the track 38-40 to start, a couple 35s, the just under 34 while the richs kids threw frisbees around me. Felt good to get moving a little.
No real goals for tomorrow's race. Just run hard and see what happens. Legs have some miles in them but that's generally how I race 5ks.
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| | Race: |
Run, Walk, and Roll 5k (3.1 Miles) 00:17:33, Place overall: 7, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 3.00 | 13.25 |
| AM: RUN, WALK, AND ROLL 5k in 17:34
3 up/2.25 down
Decent effort today. Getting my mileage back up, so I figured I would be slugglish. I wasn't too much. I drove about 40 minutes with my new running buddies. We got there in plenty of time to warm up. Scoped out the course, which was an out and back with some unfortunate turns onto and off from sidewalks but not terrible.
We warmed up 3 miles. Did some light stretching and strides. We got started RIGHT ON TIME. They yelled "go!" and I got jammed in to a bunch of the overzelous and underfit. Jonathan took off. Leo was in front of me but I caught up to him. Things thinned out from there. First mile was fine. Mile 2 was slow with the left-hand turn over the sidewalk and up a short grade. I was ahead of Leo but he came back and we ran together for a while. Hit the turn around and came back up a short grade on a path that caused me to start to fade. I picked it back up a bit after 2 miles (11:13 was the split I heard) but kind of coasted. Wasn't completely into it today but I didn't dog it either. Definitely warmer and more humid than the 5k we did a few weeks ago.
I'll get my faster legs and ability to hold sub-5:30 pace once I man up (to use a phrase I don't care for) and I get into some track workouts. I had a very good week of running this week and felt normal again. Plenty of time to get in a solid training block and run a big 10k PR on August 1. Just need to be patient.
5:32, 5:48, 5:42, 31.3
PM: Treadmill - 5 miles slow. HR 134. Core work and light stretching.
Decided to run next to Megan in the air conditioning. The humidity has come in and I didn't feel like making up a random route. I was somewhat confused when my watch starting autolapping (forgot to turn it off after the race), but it has built in accelerometer. It's pretty far off but I think the cadence is pretty close.
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| Saucony A6 Miles: 8.25 | Kinvara 5 Green Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM: 16 miles slow. HR 148.
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| Kinvara 5 Blue Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM: Wiss Trails - 8.5 miles at gentlemanly trail runner pace. HR 135.
PM: Treadmill - 5 miles. Strides and hill blasts. Stretching.
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| Mizuno Musha Miles: 5.00 | Inov-8 Roclite 295 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| AM: Off
PM: Track Tuesday - 10 miles. 4.3 up, 6 x 800 w/ 75-80 seconds rest, 2.7 down
Took the morning off to make sure I got some writing in and to get on top of my hydration. I drink water all the time but the last few days I have had some dull headaches, which seem to be caused my dehydration (or tension perhaps)
It was 85 degrees when I left just before 6. Humidity in the 50% range. Warmed up about 1.5 and saw Leo so I started chasing him. We warmed up about 3 for him and 4.3 total for me, which is more of a "February warm up" but I felt like I needed it. Jonathan planned 8 x 800 of 60 seconds rest, which sounded nuts (assuming 5k pace) so we settled on at least 6 x 800 with 75 seconds rest and I figured 2:45 or faster was good for me.
Leo and I ran together and did: 2:43.5, 2:46.2, 2:43.6, 2:44.8, 2:45.1, 2:45.8
Jonathan ended up running 7 at 77 seconds per quarter. I was happy with what we did. I've never run 800s that fast and definitely not in that heat off shorter rest (I usually jog 2 minute recoveries).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM: 8.5 miles. HR 138. Stretching and core.
PM: 6 miles. HR 133.
Lots of critters in the woods. I told a goose to "keep your kids out of the road." She challenged me bit, so I told her "it's cool. I'm leaving."
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| Kinvara 5 Miles: 6.00 | Kinvara 5 Blue Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. 29 days on. Megan and I are headed to Toledo to see her family. Probably long singles where and when I can fit them in. I've marked out a tempo loop in my in-laws' neighborhood (we usually stay with her uncle).
I found some track races at one of the local high schools. Looking at two 5000s and one 1 miler. I'm beyond excited. I'm sure in the heat and during the race it won't seem like such a good idea.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
| Brandywine Tempo Loop - 14 miles, averaged 7:32. HR 156
Broke in a new loop about a 1/2 mile from Megan's parents'. I want to bring it home. It's better than mine. About 1.1 for the loop. I got the rhythm of it quickly.
4 miles @ ~9:30 with Megan
8 miles @ just under 6:22
6:24, 6:27, 6:25, 6:25, 6:25, 6:22, 6:19, 6:08
2 miles easy
HR was a bit outside of high marathon pace, but my legs weren't accumulating any lactic acid yet and I could have pushed had I been asked to. Splits were 171-173 BPM, which is supposedly low LT but it doesn't feel like it. My HR didn't really change much from 6:25 down to 6:08 (171 versus 173).
Pleased with the workout. Ate crap yesterday and had too many beers. Focusing on being (more or less good) even though it is vacation.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles easy. 3 with Megan. HR 135.
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| Kinvara 5 Green Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Farnsworth - 10 miles. 3 w/ Megan who did about 5. Did some strides. HR 146.
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| Kinvara 5 Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 4.00 | 0.00 | 10.25 |
| AM: Brandywine Tempo Loop - 10.25 miles, averaged 7:45. HR 162.
4 up, 4 mile cutdown, 2.25 down with hard strides
Planned to go 6 but I needed to start slower and cut down more incrementally toward the end. Plan was to get into the 5:40s but I didn't and that's okay. I got what I needed today. It was about 80 and more humid than it was been. It was also very windy. 20-25 MPH.
6:16, 6:08, 6:05, 5:52
HR was 173 for the first mile then 181-185 for the last 3. Called it for 4 on mile 3, got out of the wind and finished mile 4 hard but without killing myself. Collected myself for a few seconds then jogged half a mile before doing some hard strides.
My fitness is coming along nicely. Consistency and patience.
Light core and stretching after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Sidecut - 10 miles. 4 with Megan. HR 149. HR a bit elevated. I blame the humidity. It felt easy and I was running on flat dirt around 9:00-9:40 and that's about as slow as I know how to run. The park was nice but not really marked well, but I made it work. I'll probably head back to Farnsworth tomorrow and get in a workout the day after. |
| Kinvara 5 Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| PM: Oak Openings - 5.3 miles w/ Megan. HR 139.
A bit tired. Didn't feel like another loop. More confusing trails. Very nice though. Workout tomorrow.
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| Kinvara 5 Green Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 3.50 | 10.00 |
| Brandywine Tempo Loop - 10 miles, averaged 8:01 w/ 3 hard miles broken up. HR 163.
Did 3 x 1 mile hard with slow quarter mile jogs . Followed that with a 5 minute jog, then 2 x 400 hard with equal recovery. Goal was to get under 5:40 pace to shock the system and stress the lungs. I want to run sub-35 in the 10k in ~9 weeks and it's going to take some unpleasant workouts to do that. My goal was to run 4 x 1 mile then 4 x 400 but I stayed up late with my wife and her uncle having drinks. Today was plenty to start. I paid for my sins today. Sunny and warm. Felt warmer than 73.
5:34 (182), 5:32 (184), 5:34 (185), 74, 78 (turns) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Farnsworth - 11 miles. 3.25 with Megan before she turned around. HR 148. |
| Kinvara 5 Blue Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles. HR 148. Did some strides. Megan and I visited some friends in Ann Arbor and we had beer and brats for lunch. Not the best pre-run meal, but better than not running. Decent week off of singles since I've been in Ohio and three solid workouts. Back to 85+ next week and my routine. |
| Kinvara 5 Green Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 7.75 | 0.00 | 0.00 | 9.00 |
| Late: 9 miles in 62:20 on the treadmill. 1 mile warm up, then 52 minutes @ 9 MPH
Drove 8-9 hours from Toledo, unpacked, and it was still warm and muggy outside and I didn't feel like a slog so I did an solid aerobic effort on the treadmill. I didn't start my watch until mile 4 because I was half asleep but it was AT+ effort. Felt strong though. I was going to do the Roblek but I forgot the exact steps, so I kept it simple.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Noon: 10.25 miles. HR 146.
Didn't get back out as planned but 10 on the morning is fine. Core and stretching to do after dinner. A fella from Indiana I follow on Strava post this pic. I thought my 300+ feet per mile trail running was hard core. He basically climbed the equivalent of the new World Trade Center in one mile of the first 3.
Late: Core and stretching.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 3.00 | 15.00 |
| Lunch: 5 miles. HR 142. Cool and rainy. Great day for an evening track workout.
PM: Track Tuesday - 10 miles total. 4 up, some strides, then 3 x 1600 hard with 2 min rest, then 3 mile cool down.
My pacing wasn't great and I fell asleep in the last rep but I ran pretty hard. It helped to have cool air and light rain. Rest might have been too long, but close enough.
5:22, 5:26, 5:28
I felt like a million bucks on the first one, and felt that the rest was far too long for standing but it got harder. Legs were pretty loaded 300 meters into the third rep and slowed a bit somewhere in there, but picked it up the last 200 (or so I think).
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| Saucony A5 Miles: 10.00 | Kinvara 5 Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Noon: 13 miles. HR 141.
Late: Core and stretching.
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| Newton Gravity III Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Cresheim Trails + Wiss Trails - 7 miles. HR 143. Stretching and core.
Charged a few hills, otherwise kept it very easy.
PM: 5 miles with Megan. HR 132.
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| Kinvara 5 Miles: 5.00 | Inov-8 Roclite 295 Miles: 7.00 | Miles With Megan Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles. HR 151. Did some strides. Stretching and core.
I find it not super comfortable to run much over 145 HR for a good portion of runs, so I think I will stick with slogging because it is enjoyable. I'll let my workouts take care of the rest.
Crappy run today. Just not there mentally. Too much stress. Thanksfully running is going very well the last two weeks.
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| Kinvara 5 Green Miles: 9.00 |
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| | Race: |
Wissahickon Trail Classic 10k (6.2 Miles) 00:45:33, Place overall: 18 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 6.25 | 0.00 | 13.50 |
| AM: Wissahickon Trail Classic - 13.5 miles total
This race is in Wissahickon Valley Park where I run pretty much every day. There's a 5+ mile stretch of dirt road called Forbidden Drive at the base of a steep ravine. The trails traverse back and forth through the hills and connect back to Forbidden Drive in various places. The trails are rocky and very steep in places.
4.25 miles warmup mostly on the trails. Did some strides. I knew I had to go out hard to not get behind a bunch of people, so I got out hard but settled down a bit before the steep hill. I spent the race getting passed going up the hills and blowing by people on the downhills. The last two miles were tough mentally because I just didn't think I had anything left (in trail running you generally have a lot more left assuming the distance is short. Muscle fatigue doesn't correspond to breathing in the same way as on the roads, and so on). Should have pushed harder to get under 45 minutes. Still learning trail effort.
I got passed by a guy in Vibrams with about 1.25 to go. Okay, finger feet, let's see if your stones are as big as the ones on this last downhill! I passed him again and worked the downhills pretty hard and tried to finish hard but it looks like I took too long to rev up after the last sharp turn.
800+ feet of gain
Cooled down 3 miles for another 300+ feet
PM: ?
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| Salomon SL Sense Ultra Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.60 | 0.00 | 0.00 | 0.00 | 16.60 |
| PM: 16.6 miles. HR 152.
Tired, but overall not too bad. Pretty low on calories toward the end. Stopped at the Valley Green fountain around mile 11.5 and slugged some water. I felt much better after that.
Upper 70s, dry, and breezy.
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| Kinvara 5 Blue Miles: 16.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Noon: 8.25 miles. HR 141.
PM: 4.25 miles. HR 152. Did some strides.
Biffed it on the concrete. It's been too long since I last did that so I guess it was time.
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| Kinvara 5 Green Miles: 8.25 | Nike Zoom Streak LT2 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 3.00 | 14.10 |
| AM: 4.5 miles. HR 151. Stretching and core.
I managed to trip coming of the sidewalk and land on the exact same spots on my body as yesterday. A woman asked if I was okay. Sure, I do this all the time.
PM: Track Tuesday - 9.6 miles. 3.6 up/2.5 down w/ 4 x 1000 and 4 x 200.
Leo is racing this weekend, so he wanted something abbreviated (4 x 1000). I figured 5 x 1000, then maybe 6 x 200 very hard. I did 4 x 1000, then a few 200s while the guys were cooling down.
We got out fast, too fast for the weather and I just hung on the whole workout, feeling pretty crappy, and fading back on the last interval from Leo (Jonathan was way ahead today).
My legs were a little weak earlier. Probably not enough calories. I feel really crappy right now (stomach, head is cloudy). Only one recovery day in the last 4, so that might be part of my problem.
4 x 1000 with 200 jogs: 3:21.5, 3:28.1, 3:31.1, 3:30.6 (Upper 3:20s would have been sensible. Need to run my own paces in the future).
3 minutes rest
4 x 200 with 200 jogs: 33.6, 34.4, 33.7, 33.6 (these were pretty good, even though my legs start to go jello in the last few meters)
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| Kinvara 5 Miles: 4.50 | Nike Zoom Streak LT2 Miles: 9.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Lunch: 8.5 miles. HR 149. Stretching and core.
PM: Off. Rest and rehydration. Megan and I are going to the Lion King, a Broadway-style musical. I got her tickets for her birthday.
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| Kinvara 5 Blue Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| Lunch: 6.5 miles trails/roads. Did a few strides and 6 hill sprints to work on my strength for B2B. About 10 seconds each for now. I'll increase the length and number each week.
85-88 and the temp is climing. I guess it's that time of year, but getting in workouts is near impossible for me. Scheduled for 6 x 1 mile at 10k pace tomorrow but the low is 72 (and I won't get out early). Just got to push I guesss.
PM: 6.25 miles. HR 152. Just under 9:00 pace and it felt fairly moderate. It was 91 with a dew point of 69 but low humidity strangely and a decent breeze. I was going to drive to the track and do some 200s to test my spikes but I got plenty of work in today.
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| Mizuno Musha Miles: 6.25 | Kinvara 5 Green Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| Lunch: 8 miles on the treadmill w/ 4 x 1 mile w/ slow quarter mile jogs. Strides cooling down. 5:55 (172), 5:59 (174), 6:03 (176), 5:55 (177)
+ Stretching and core
It was 85 degrees with 67% humidity and 72 dew point outside. Disastrous workout weather. No thank you. I'm either too weak or too smart. Didn't get through all of what I wanted to but I'm falling off a bit this week. Too much stress. Trying to figure out where my mileage should be. I don't feel like I'm getting anywhere and I am basically getting my butt kicked in workouts by people who run 50-60 miles a week.
PM: 4 miles. Probably the fastest afternoon run in a while. Had to squeak in the miles: "Out the door, no less than 4!" Still pretty warm but I got a nice downpour. It's been a while.
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| Newton Gravity LE Miles: 4.00 | Nike Zoom Streak LT2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles. 4 w/ Megan.
+ Stretching and core
|
| Kinvara 5 Green Miles: 5.00 | Miles With Megan Miles: 4.00 |
| |
|
| | Race: |
Oy Vey 5k (3.107 Miles) 00:17:58, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| AM: 9 miles. Oy Vey 5k in 17:58. Oy Vey, it was hot.
My running buddy asked if I wanted to a 5k today, so I decided last night I would do this in place of a long run. It ended up being warmer than I expected and I tanked pretty hard, but pretty much everyone did.
3 mile warm up with the guys. A few strides. I started out somewhat slow, working into the pace and trying not to kill any kids who jumped out in front. Settled into my pace and broke away from Leo, keeping Jonathan somewhat in sight and picking off some young guns. First mile was 5:23 and I felt great. I was sure I would break 17 despite the heat and on a certified course. I still felt good but started to slow some but always felt like I had another gear if necessary. Mile 2 was 5:43. 11 and change for the 2 mile split. I figured if I could maintain my average pace I could pour it on into the finish. Then I just tanked. Bad. I felt like I couldn't move my legs.
Leo came back and another guy (who was running the 10k) were just behind me. Leo passed me, but in the final minute and a half I dropped from 5:15 pace to 4:45 still feeling like I had another gear if necessary. Mile 3 was 6:10.
A very strange race. Not quite sure what to make of it other than it was hot and affected everyone and I was dehydrated.
Splits/HR: 5:23 (155?), 5:43 (182), 6:10 (182), 41 (185). Average HR was 174, which seems quite low. I've had workouts where I ran continuous miles with a similar heart rate. It took about 5 minutes to get into the upper 170s and to 180.
On to the next one. Lots of racing leading into B2B (one per week), so hopefully that gets me tough and ready.
PM: Treadmill - 4 miles. HR 133. Some light stretching and the usual pushups before and after.
|
| Mizuno Musha Miles: 4.00 | Nike Zoom Streak LT2 Miles: 9.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Lunch: 7 miles. HR 142.
+ Stretching and core.
PM: 5 miles. HR 142. Soupy.
|
| Newton Gravity III Miles: 7.00 | Kinvara 5 Blue Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 3.50 | 14.00 |
| AM: 4 miles. HR 139. Super soupy.
PM: Track - 10 miles.
3.6 up/2 down. I copied Allie this week and did 4 (800/400). After the workout, I changed into my spikes and did 4 x 200 hard. Good workout. Weather was better later, but windy. Still warm but less soupy and we were gifted with some showers and a rainbow.
2:45.2, 2:48.2, 2:47.8, 2:47.9
79.9, 80.7, 80.4, 78.7 (I think I got a bit too complacent on these. They should have all been ~78)
30.9, ~31-32?, 32.5, 32.5 (I walked the first 200 with Leo, stopped my watch, started it before the rep and forgot to hit "lap" so I missed the correct time of lap 2 but he was pretty much the same distance behind me with a similar split to the previous one. I jogged 200 for the others).
Overall, a good workout. Not fast but warm, recovering from Sunday, and so on. I was pleased with my 200s. My first time in spikes. I know that's not fast for a lot of people but those are definitely the fastest ones I have ever run. The spikes make a difference.
|
| Kinvara 5 Green Miles: 4.00 | Nike Zoom Streak LT2 Miles: 9.25 | Nike Victory Spikes Miles: 0.75 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Walked about 4-5 miles. I met up with someone for whom I am dog sitting. She showed me the pup's usual route. Turns out there are some trails through the golf course (which I knew) that are for dog walking. They would be great for cross country practice if I did that sort of running.
Lunch - Trails - 7 miles SLOW. HR 133. Legs are pretty spanked. Not sore, just really really heavy.
+ Stretching and core
PM: 5 miles. HR 134.
|
| Kinvara 5 Blue Miles: 7.00 | Kinvara 5 Green Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Lunch - 9 miles. HR 143. Strides in the middle. 10 x 10 second hill sprints at the end.
(I got an extra mile for the hill sprints and recoveries so I am counting the mile. I need to find a longer hill but no other options present themselves that are safe. Might have to go a bit farther)
PM: 5 miles. HR 139.
|
| Newton Gravity LE Miles: 9.00 | Kinvara 2 White/Blue Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 2.25 | 0.00 | 10.00 |
| AM: Flourtown Tempo Loop 10 miles. HR 152. Strides at the end. Pulled workout.
Planned to do mile repeats, as many as I could do, up to 7. I thought I had a weather window but it didn't come or I missed it. I figured I would start much slower than planned (6:00 rather than 5:45), but it was just too much in the weather and I pulled the plug about 1/5 mile into the third repeat.
I could tell it wasn't working when my recovery jogs were in the 11-12 minute range. My heart rate was pretty low, but the perceived effort and focus was a mess. They are back working on the loop so I had to shift from the sidewalk to the road and that just doesn't work.
6:04 (169), 6:01 (172)
Might have to adjust my schedule and do some high aerobic progession runs on the treadmill for my Friday workouts if the weather is going to continue. I just can't get any longer efforts in.
I was going to come home and hit the track for 4 x 400 very hard but there just wasn't time.
PM: Off. Travel to Erie, PA for a wedding.
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| Nike Zoom Streak LT2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. 29 days on. I was planning to take tomorrow off, but getting up late, the timing of the wedding, and looking for a place to run made today a better option. A few miles tomorrow hopefully but it's our anniversary and we are driving 6 hours home, so we will see.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Two days in a row generally only happens two or three times a year. Our one year anniversary and some travel time. A nice evening.
Supposed to be in the mid-90s for the mile on Tuesday. At least it's not a marathon.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.75 | 12.75 |
| AM: 8.25 miles. HR 153.
+ Core and stretching.
My parents are coming, which is great but it always makes me anxious (mostly just annoying parents stuff). Mom and Dad aren't city people and even the relatively suburban neighborhood of Chestnut Hill will likely be quite different to them.
PM: 4.5 miles w/ sharpening workout on the track
2 x 400, then 2 x 200 all with equal recovery
67.7, 72.6, 33.3, 33.1
The first one didn't feel that fast, but it is far too fast for me to run that as mile pace. The second one was more relaxed and closer. Did the 200s "sensibly hard," meaning I ran them hard but I didn't stomp on the. Right around 90 degrees and quite breezy.
|
| Kinvara 5 Blue Miles: 3.00 | Kinvara 5 Green Miles: 8.25 | Nike Victory Spikes Miles: 1.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| AM: 2.5 mile pre-race shakeout. HR 143. Gross outside.
+ Stretching
PM: Treadmill Workout - 7.5 miles (164 HR) w/ 3 x 1 mile @ 5:36 (1.5%)
The meet was cancelled due to severe storms. I was going to time trial the mile at Springside Academy but it was 90 degrees and windy and Dad wanted to do some things (in addition to driving me insane). The storm rolled through just as I was going out to run. Made it work for today on the treadmill. I wanted to see what the HR would do. I still have one more meet in which I can run the mile, so I will likely do that in two weeks.
2 mile warm up, 3 x 1 mile, 2 mile cool down with strides
Rep 1 HR 173, Rep 2 HR 178, Rep 2 182
|
| Kinvara 2 White/Blue Miles: 2.50 | Nike Zoom Streak LT2 Miles: 7.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Trails - 7 miles slow. HR 142.
PM: 5 miles with Megan. HR 136. Hot and dry. Lovely.
|
| Kinvara 5 Blue Miles: 7.00 | Kinvara 5 Green Miles: 5.00 | Miles With Megan Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8 miles.
PM: 5 miles. HR 149. Did some strides.
+ Rolling, stretching, and core
|
| Kinvara 2 White/Blue Miles: 5.00 | Kinvara 5 Blue Miles: 8.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.80 | 0.00 | 0.00 | 0.00 | 14.80 |
| Lunch - 10.8 miles. Blown workout. Finished with 9 x 10 second hill sprints
Tried to run on a new tempo loop, which was 4 miles away. Knew I was in the area, started a 4-5 mile tempo, then stopped because I hit a dead end and wasn't sure how to reroute. I jogged for a while, figured it out, then started again at 5 miles. Got the right one but with about 100 meters to go in the first mile I just stopped.
The weather was somewhat warm but decent compared to what it's been. I think it's a mental issue right now. I haven't had many good workouts or races since the beginning of the year and my head just isn't in. I have some decent days but a lot of pulled plugs.
I got to 10 miles then did 9 x 10 second hill sprints to at least make something of the first run of the day.
+ Stretching and core
PM: 4 miles with Megan. HR 129. Very pleasant run.
|
| Kinvara 2 White/Blue Miles: 4.00 | Kinvara 5 Green Miles: 10.80 | Miles With Megan Miles: 4.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: Walked 4.4 miles, about 2.25 with the dog I am walking. He seemed a little nervous but I jogged with him a bit and he seemed to like that. Off for some time in the woods. Should be nice and wet (light rain and cool now, lots of rain last night)
PM2: Trails - 12 miles. HR 147. Cool and pouring rain. Muddy trails. Good times.
|
| Inov-8 Roclite 295 Miles: 12.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| AM: 3.25 miles. HR 141.
Had to pull the plug on an easy run. Not good. It's not the heat; it's actually fairly cool and breezy. Just feeling very very off, so no 5k on the track tomorrow, no substitution workout and maybe no workouts all week. Moving the legs without giving up the whole business is the main priority. Might try later, might not.
PM: Walked for a little over 50 minutes with Remy. Came back, took a nap, got up for a while, then napped/layed on the futon for a while. Going to take two days off, get some fluids and rest and see how it goes.
|
| Kinvara 5 Blue Miles: 3.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PM: Walked about 4 miles, a little over 2 with Remy. He seems better than our first day out.
My legs felt a little wobbly. I don't think it's lack of calories (I eat too much for it to be that). I've slipped up on my iron for some time now and wonder if that doesn't have a tiny bit to do with it. Went to bed around midnight or so and kept falling back to sleep until 11:00. Managed to fit a nap in there too (the "luxury" of the unemployed). I might try some low stakes easy running tomorrow if I can get out of bed. I just don't feel great overall.
I'll likely do some core and stretching before bed just to say I did something today.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 3.25 | 0.00 | 9.00 |
| PM: Walked with Remy for 40 minutes. Legs still feel quite weak. I found three golf balls though.
PM2: 9 miles. w/ 6 x 3 minute fartlek w/ 2 minutes easy. 20 minutes up/22 minutes down. Faster portions averaged 5:42-5:27
Did these under tree cover and the rolling dirt of Forbidden Drive. My legs felt weak on the warm up. Sometimes I feel crappy on a warm up but my legs the last 2-3 days have felt like they are going to crumble on me. Today was the same. Said screw it and did a workout to try to shake the crap loose.
I think this will be the style of my workouts for the next 4 weeks. Too much pressure with a full set of mile repeats or LT tempos this time a year. I'm not strong enough to gut those out until fall. Today's workout, though short, felt like a workout, I got through it, and finished stronger than I started.
Late:
+ Stretching and core
|
| Nike Zoom Streak LT2 Miles: 9.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| AM: 6.5 miles. HR 140. Feeling a bit better. Legs still feel a bit weak.
Walked with Remy for a little over 40 minutes.
PM: 7.25 miles. Felt really good. Warm but dry.
Finished my revisions for chapter 3, after which I instantly felt better. A little pep in my step (compared to my easy pace as of late).
Late:
+ Stretching and core
|
| Kinvara 2 White/Blue Miles: 7.25 | Kinvara 5 Blue Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 8.25 miles. HR 148. Did some strides then 8 x 13-16 second hill sprints.
Found a longer hill for sprints. Works perfectly. After I did 40 minutes of walking on the Wissahickon trails with Remy. I finally saw what his owners warned me about. He really goes after other dogs. Good thing I'm 5 lbs over racing weight. No trouble holding him back. He's very sweet but he's got some deep-seated issues.
PM: 4 miles. HR 144.
+ Stretching and core (late)
|
| Newton Gravity III Miles: 4.00 | Kinvara 5 Green Miles: 8.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.63 | 0.00 | 0.00 | 3.37 | 16.00 |
| AM: 11 miles total. Farlek of 8 x 2 minutes hard/2 minutes easy + 4 x 30 second harder/1 minute easy
Once again I did the workout under the shade and on the rolling dirt of Forbidden Drive. Upper 70s, nice and dry with a low dew point (<60). Planned to get through 10 intervals but I was pretty gasssed. It's a deceptively hard workout if you go out aggressively (the purpose). I did this back this winter and was seeing stars at the end.
I should have just gutted out the last two because I could have and it would have built confidence but I got in a decent workout. I tacked on the strides to work on my kick. They were slightly harder than my usual strides.
23 minute warm up/28 minute cool down. Averaged about 5:23 for the 2 minute portions.
Walked Remy for 50+ minutes shortly after.
PM: 5 miles easy. HR 133.
|
| Kinvara 5 Blue Miles: 5.00 | Nike Zoom Streak LT2 Miles: 11.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Lunch: 5.25 miles easy. HR 137.
Not the 17.76 mile long run last year, but I'll definitely take my speed from this year.
Short 25 minute walk with Remy in the Wissahickon. I think I have officially taught him how to chill out around dogs he doesn't know. I should ask for a raise.
PM: Off. Low mileage this week but I am worlds better than where I started the week and I'm happy about that. Get back to business next week, hopefully run the mile on the track on Tuesday, maybe a workout later in the week or a long run. Get my mileage back up, get my doubles in, get in my stretching and core.
Happy 4th of July!
|
| Newton Gravity III Miles: 5.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| PM: 14 miles moderate pace. HR 159.
Progression through 10 miles, then 4 miles easy. Starting at mile 4 until mile 10 I cut the pace down from 7:23-6:27. Weather was in the mid to lower 80s but it was dry and I ran mostly under tree cover (so I ran by heart rate), which helped. I think I will continue to do that until the weather gets cooler.
Good run. I sweat out many of my Fourth of July Weekend sins.
Walked with Remy for 40 minutes or so after lunch before going out for my run.
+ Stretching and core (late)
|
| Kinvara 5 Green Miles: 14.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: Trail - 6 miles very slow. HR 131.
Walked with Remy in the Wissahickon for 30 minutes. Still working on his dog encounters but he's doing well.
Hit the 2000-mile mark for the year. In 2012 it took me until Oct 18. In 2013 I hit the mark on July 20, and last year I hit it on July 25. I don't know me exact totals for the half year in 2010 when I started running and I don't have exact totals for 2011, but I know I was well under 2000 for both years. It helps this year that I didn't have a marathon and my mandatory one week rest period that accompanies them.
PM (late): Treadmill - 7 miles. HR 133.
|
| Mizuno Musha Miles: 7.00 | Kinvara 5 Blue Miles: 6.00 |
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|
| | Race: |
Germantown Academy All Comers Mile (1 Miles) 00:04:56, Place overall: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 1.00 | 11.00 |
| AM: Pre-meet shakeout - 2 miles easy w/ 2 strides.
Walked for 80 minutes, 40 of which were with Remy. Probably going to regret being on my feet later but it was unavoidable. I did manage to steal 4 more Titleist PROV1 golf balls, which are $5 a piece. The course maintenance guys had thrown them into the chip path to mow, so I figured, why not? I left several balls but took the good ones :-) #hardtimes
PM: Germantown Academy Track Meet Mile - 2 miles (my first meet ever and I didn't really know the logistics so I flubbed up on the WU)
I don't actually have my time but I need to put something in. The meet was swamped with people and they were slow with results. Megan thought 5:01, in which case this will anger me beyond belief because I ran like a weak saucing fool as far as effort goes. She didn't know the line was behind the clock and I tend to remember the time just before I cross the line, which I thought was 4:55/4:56. They were still posting earlier results and I didn't want Megan to wait so I didn't cool down. I only got 1 mile of warmup but I did a bunch of strides and stretching and some light jogging to keep sharp.
REPORT: Update: 4:56.12. The winner ran 4:48. The old man lost to some young lads of 16-19. I'm not upset about that.
I was in the fast heat, which wasn't very fast this week. Mid-80s or so but with some cloud cover here and there, dry but with a solid dew point. I was suprised when the gun went off that no one really hit the inside other than 3-4 up front. I got elbowed a bit and thinking back I could have got whatever position I wanted because I outweighed everyone on the track. I fell way back almost last because I was being too nice. At the half I got up into 4th or 5th and the pace felt pretty pedestrian. I was going to jump out in the lead but didn't want to look foolish when I got crushed (stupid me). My legs were a little junky but my breathing was pretty mellow.
I stayed there until 3/4 and then I got gapped with 300 to go. Mistake #1245 of the meet. I should have stayed with them. I got passed but started kicking around 150 and I am not sure what happened, whether I got passed or if I passed anyone in the final stretch. My legs started to go mushy about 30 meters out and I thought I say 4:55-4:56 but I am not sure where I was with respect to the line. I finished breathing heavy but not super hard and many people were doubled over. I hadn't run hard enough. I've definitely finished longer races feeling more winded.
As I think the splits played out: 75ish? for the 1/4, 2:30 at 1/2, 3:45 for 3/4, and I know the last lap was faster than at least the third and the second if not the first. If I have the numbers right this means I would have run the last quarter in about 70-72, which seems possible.
I am an anxious mess because I want to know my time but don't know when they will post. Whatever the time, it's not a great mile time, but I've never broken 5 minutes in the mile, only having run it twice and although it's a pedestrian time it's important to me because I know I can run faster. I'll probably never run anything decently fast ever but a lot faster than whatever I ran today.
I'll run for an hour on the treadmill once this meatloaf digests.
Night: Treadmill - 7 miles. HR 143.
|
| Mizuno Musha Miles: 7.00 | Kinvara 2 White/Blue Miles: 2.00 | Kinvara 5 Green Miles: 1.00 | Nike Victory Spikes Miles: 1.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Lunch: Trails - 7.25 miles. HR 136 (but I think my monitor is already messed up).
PM: 4.25 miles. Didn't have time for much more and I didn't feel like running on the treadmill after dinner again.
+ stretching and core (late)
|
| Kinvara 5 Blue Miles: 7.25 | Kinvara 5 Green Miles: 4.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 0.00 | 10.60 |
| AM: No run. I stayed up late and got up late. Our meeting with the apartment complex didn't start for 45 minutes and I had to get back to walk Remy (just under 40 minutes). Plan was only 4-5 miles, as I will be doing the Thursday group trail run with beer after assuming we don't get blasted with thunderstorms. Should be able to get in a medium long run today with a short single tomorrow and the race on Saturday, which is early and the coolest day of the week. I'll take it even if it is a 7:30AM.
PM: Trails - 10.6 miles.
3+ miles to Valley Green, waiting around a bit for people to start (I hate lag time even during workouts and races). I was hoping Jonathan would be there so I would know someone. I did meet some nice folks. We went on some sections of the trails I've never been on and some I never knew were there. Some of it was a bit too much like rock climbing. We did about 5 miles and the storms hit. We went back to Valley Green and took cover under the warming stables. I ate some beef jerky I packed in my shorts.
We were supposed to do the beer tasting but then everyone want to go to the brewery. We didn't even check to see if the tasting was going on and even if it wasn't the Inn has beer. It kind of ticked me off because I have been waiting for a time when I could do the Thursday runs without feeling too indulgent given that it takes a lot of time in the evening and I am the one responsible for dinner. I had packed a snack and my debit card and was really looking forward to the run. It was fun, but too much walking and waiting for people. I like to do 98% of my training alone. Harder workouts are great with people and I could use someone for easy long runs, other than that I think most of the time I am good. Unless it is with my wife. She can run with me whenever she wants.
2.25 miles after some standing around. It was pouring and the road was flooding. The lightening was hitting and the thunder was in the vicinity when I got back to the complex. It was getting a bit scary.
+ Stretching and core (very late)
|
| Inov-8 Roclite 295 Miles: 10.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| Lunch - 5.6 miles. HR 145. Did a few pickups around race pace, then did a good set of strides.
Felt like crap as I usually do the day before a race. Some soreness in my hamstrings from the mile on Tuesday and legs a little dead from running a bit harder yesterday on the trails than I usually do.
I think I managed to get a break in the weather as it should be in the upper 60s at 7:30 tomorrow with okay humidity. I just hope I have something in my legs. They have a 10k mat, so I can get that split and not really care about the extra stupid distance for the quarter marathon. Probably a conservative start and start knocking off goal pace splits for B2B after 3 miles.
PM: 30 minute walk with Remy.
|
| Kinvara 5 Green Miles: 5.60 |
| |
| |
| | Race: |
Phil's Tavern Quarter Marathon (6.55 Miles) 00:39:04, Place overall: 7, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 6.50 | 0.00 | 17.00 |
| AM: Phil's Tavern Quarter Marathon - 12 miles total w/ 6.5 in 39:05 or just under 6:00 pace
The race was $15, they had cash, pies to age group winners, and breakfast so I signed up back in April. We got a decent break in the weather after the crazy storms on Thursday that I got caught in. A tick under 70 degrees to start with lowish dew point.
Warmed up 3.2 w/ a half mile steady. Changed into my flats and did some strides. Felt flat but my strides felt okay. We started 10 minutes late but it was announced and I was okay with that. They had drones to take video, which was so freaky because they were hovering at head level and looking at us.
Goal was to run just under 6:00 pace for a few miles, then start ripping off goal pace splits for Beach to Beacon (5:40-5:45) but I never really got there. Sections of the race were on very soft woodchips and very windy trail, some sections of wet grass, but mostly roads. I kind of enjoyed the cross country sections even though they slowed me down a good deal. Not really to much to report for the race.
I passed a few people and couldn't quite gut it out to pass the two guys ahead of me. I think I counted about 7-8 seconds on them at one point. I felt pretty stale the whole race and it was mentally tough. My breathing was pretty good, but legs just didn't want to turn over. I think part of my problem is I rarely run before 10:30 and this race was at 7:30, meaning I had to get up at 5:45, which never happens. Might need to think about some early runs for a number of reasons.
The mile markers seemed to be missing in at least one place, another time my watch split early, so I resplit about 9 seconds later to make sure it was on. However, below are the "smoothed" Strava splits (basically even if you don't split your watch Strava takes splits for you).
5:48, 6:21 (windy, wood chip trail), 6:00, 5:49, 5:57, 6:09 (hill, then grass and some soft, but dry mud for a good bit of this), 5:44 (for last half mile or so)
I split at 10k to get that running time, and ran the last .35 at 5:15 pace, which had a slight downhill at the end. 37:15 for 10k.
Not a great race but not terrible. I'm not going to dwell on it. I don't have too much LT stuff and nothing of any duration, which will probably bite me in three weeks but I also have a 5 mile race I will use as a final workout. Just going to keep rolling and beating my head against the wall and see if I can turn myself into a decent runner.
My former training partner ran a 5k PR today in 15:55 and he has gone sub-16 in a 4-miler. He runs a third of my mileage (or less) and he has been running about the same amout of time. I'm doing something wrong.
Run this afternoon with Megan. Hopefull she takes it easy on me. 10 minute guy might be in 1st place for the PM run.
PM: Forbidden Drive w/ Megan - 5 miles. HR 116?
My blood sugar dropped pretty seriously around mile 2 and I was very light headed and dizzy. Snapped out of it. Not sure if my monitor is working correctly. One mile I was running 100 BPM but it also corresponded almost exactly to when I was trying to keep from falling over. I enjoyed the run other than bonking at 10+ minute pace. HR got to 89-90 at one point.
|
| Newton Gravity III Miles: 5.00 | Kinvara 5 Blue Miles: 5.50 | Miles With Megan Miles: 5.00 | Nike Zoom Streak LT2 Miles: 6.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Lunch: 8 miles slow. HR 140.
Walked Remy for 30 minutes.
PM: 5 miles slow. HR 139.
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| Newton Gravity III Miles: 5.00 | Kinvara 5 Green Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Lunch: 5 miles. HR 147. Did some strides w/ one sprint around 4-minute pace to a little bit under. My top end speed has definitely improved. I lost 2.8 lbs of water weight on this 5 mile run, and it wasn't even humid!
Walked Remy for 35 minutes. His owners come home today. I'm going to miss my rent-a-dog.
PM: 7.25 miles. HR 145. Nice and dry.
+ Stretching and core (very late)
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| Kinvara 5 Blue Miles: 5.00 | Kinvara 5 Green Miles: 7.25 |
| |
| |
| | Race: |
Germantown Academy All Comers 5000 (3.107 Miles) 00:17:45, Place overall: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| Lunch - 4 miles easy.
Storms are supposed to roll through for the meet tonight, but I guess they are holding it with the caveat that if the lightning warning goes off, things are delayed/canceled. The 5000 likely won't start until 8:30 and I guess they are short on volunteers. If the same amount of people show up as last week, I doubt they will even have enough daylight to do it. It's also going to mean getting there before 6 and staying until at least 9:00 or so with the chance that I won't get to race and I won't get my miles in. Megan is leaving in the morning for a conference and I will likely go to the meet alone if I go. #firstworldrunnerproblems
I may have to take today easy and tomorrow easy and hit the pocket of low-60 degree air on Thirsday morning and 1) time trial the SOB (which won't be fun and likely disastrous) or 2) try to run the 4 x 1 mile @ 5:28-5:22 pace with 90 second recoveries. Assuming I get through it, that workout could have its benefits. It's always been a confidence booster (it's the hardest workout I do) and it will give me good volume faster than 10k pace. It's a lot of pressure to hit those times though given current workout history.
PM: Germantown Academy All Comers 5000 - 8 miles total
30 minute warmup of really easy jogging, stretching, strides. It was 8:45 before we took off so we didn't have the direct sun, but it was still in the lower 80s with the dew point around 72 or 73 and the humidity around 70% I think.
Like the mile I went into last place after the first lap then moved upa little bit once things settled out. The first 3 laps or so where 82-83 I think and I believe my first 1600 was about 5:31 and I apparently died from there. I didn't take splits because I wanted it to feel like a real track race (and I had a race clock anyway).
I didn't really think I was slowing down that bad but I guess I was. My form stopped feeling smooth and a few guys ahead of me increased their lead. Breathing and legs felt okay, but I think I was just ready to not be running at that time of the day.
I ran 17:45, which sucks. I know the weather was a huge factor I'm just tired of running 17:30-17:45. I guess I need more track workouts but I thought I was doing much better this summer, though admittedly I haven't had one in a few weeks, exchanging them for some racing and farlek workouts.
Give me fall air and marathon training. I'm ready for what I am okay at.
20 minutes easy cool down.
The opening heats were very warm:
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| Kinvara 2 White/Blue Miles: 4.00 | Kinvara 5 Green Miles: 5.00 | Nike Victory Spikes Miles: 3.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Lunch - 8.25 miles. HR 133. Averaged 9:52. Just call me Jason 'Master of Recovery Pace' Dodge
-4.7 lbs water weight on this run
PM: 5 miles. HR 134.
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| Newton Gravity III Miles: 5.00 | Kinvara 5 Blue Miles: 8.25 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Noon: 8.5 miles. HR 146. Did a set of strides. Dry, low dew point and a nice breeze.
Another low in the low 60s tomorrow, so I will get in a workout. I am thinking 2k repeats starting at 5:48-5:50 and cutting down if possible. That may be too fast to begin things, but we shall see. I was also thinking an 8-mile aerobic tempo, but I think I need something with 10k specific pace since I haven't done too many workouts in that zone (mostly 5k and faster).
PM: 5 miles. HR 139.
+ rolling, stretching, and core (very late)
|
| Kinvara 2 White/Blue Miles: 8.50 | Kinvara 5 Green Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.45 | 0.00 | 4.10 | 0.00 | 15.55 |
| Lunch: 11 miles w/ 3 x 8 minute Farlek/3 min easy
Warmed up 28 minutes with a few pick ups and one stride. Managed to run 5:53/5:46/5:57 over rolling dirt with a good deal of tree cover (Strava adjusted paces were 5:47/5:43/5:44, which I don't put a ton of stock in by they look much better!). Felt like I maybe could have pushed just a touch more but I was pretty much in the right zone I think. I did not want to blow the workout. It's not hard but you get some solid minutes around to below LT.
Cooled down 30 minutes.
The low changed very quickly from 61 to about 67 last night and I didn't get up early so I thought a good farlek session under tree cover would be good. They pulled me out of my slump the week before last and I had a pretty good session today. Temps were upper 70s, with dropping humidty and charitable dew point of low 60. It's going to start getting hot and nasty so I will just do what I can with easy running, a two more workouts, and one race in the next two weeks.
PM: 4.25 miles. HR 129.
|
| Newton Gravity LE Miles: 4.25 | Nike Zoom Streak LT2 Miles: 11.10 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: 7 miles.
87/60%/71 dew point. Nice actually aside from the audibly squishy shoes. 96 tomorrow and humid. Overall, it's been fairly mild this summer. Not too many days above 90 and some decent dry days in the afternoon.
Late: rolling, stretching, and core
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| Kinvara 5 Green Miles: 7.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Lunch: Trails - 8 miles. Hot!
PM: 5.25 miles. Did some strides.
Hot. Dryer. Heat today kind of felt good but humidity was under 65% (somehow, thankfully). Dew point still 71 or so. Had I been tough and done a long run it would have hurt. A workout would have been disastrous.
I feel good running-wise. It's National Ice Cream Day, so I'm off to Bredenbecks for a cone. Megan gets back in the morning.
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| Kinvara 5 Blue Miles: 8.00 | Kinvara 5 Green Miles: 5.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Lunch: Trails - 8 miles
PM: 5 miles. Did some strides. Hot, but felt really good.
+ Stretching and core (late)
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| Newton Gravity III Miles: 5.00 | Kinvara 2 White/Blue Miles: 8.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| AM: Off. Wanted to hydrate and rest a little and get some work done. Track tonight.
PM: Track Tuesday - 10 miles.
3.6 warmup/2.8 down. I was thinking shorter intervals but the guys were thinking 800s. Fine with me. Workout went okay. Slowed a good bit but that seems to be typical of my summer workouts. Pulled it back around for the last rep. Jogs were pretty slow. Weather was 85 degrees, 65% humidity, dew point around 70.
6 x 800 w/ 200 jogs: 2:45.5, 2:48.3, 2:47.6, 2:49.9, 2:51.3, 2:46.1 (2:48 average)
I think in my early fall prep for my half I will do a few more 800 workouts but extend the number of reps to 8-10.
|
| Nike Zoom Streak LT2 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Lunch/Early Afternoon: 10.25 miles. HR 141. Very comfortable conditions.
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| Kinvara 5 Green Miles: 10.25 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 0.00 | 0.00 | 0.00 | 16.25 |
| Lunch: 5.25 miles. Did some strides.
PM: 11 miles total, about 6 on the trails.
2 miles or so to Valley Green around 7:15 pace because I thought I was going to be late, but we waited a few minutes for the group trail run and ran just under 9 total with my warm up. The regular guys were there and kept the pace pretty honest, which felt good. I've been running 10:00-8:30 for my easy stuff and 5:00-5:30 for my fast stuff with nothing in between.
They had a beer tasting at Valley Green Inn, so we did that and had a few beers and some really good (if very small) smoked pork sliders. Hung out a while and then ran 2.25 home in the dark. Rather than feeling like crap (as I should have), I felt great even though my legs were stiff from sitting. Had a fun time, and the weather is perfect. Felt like I could have run for hours on the way home. Legs will likely be stiff in the morning from bombing some of the hills. It's a fun group and I feel like I am becoming more a part of Philadelphia (I don't really have any friends here, other than a few social events with colleages).
+ stretching and core (very late)
|
| Kinvara 2 White/Blue Miles: 5.25 | Kinvara 5 Blue Miles: 11.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Lunch: 6 miles. HR 139. Did 6 x 200 on the track.
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| Kinvara 5 Green Miles: 6.00 |
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|
| | Race: |
Run for the Hill of It (5 Miles) 00:29:32, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 5.00 | 0.00 | 14.00 |
| AM: 10 miles total w/ 5-mile tuneup race in 29:32
Ran Run for the Hill of It this morning to give me one final LT push before Beach to Beacon. I ran this race last year with a disappointing 30:06. Went on to run over 10 seconds faster per mile the following weekend at Beach to Beacon.
We were blessed with some cool, dry air and dew points below 60 for the last 3-4 days before things get nastier again. Megan and I drove even though it is in the park where I do most of my running but my right hip flex. has been a little tight (not noticable running) and I wanted to warm up on somewhat flat dirt and avoid the big downhill coming down Germantown Ave.
Got in 2.5 miles of warmup but kept it somewhat fast (for my typical warmup anyway (7:30-7:45 for 2 miles, then light jogging). Some quick stretches and strides and we were off. We got out and settled into our pace and I found myself near the front. Knowing how fast this race can be I worried a bit, but saw my pace (decided to wear my watch) and we were running just under 6:00 and it felt very doable and too slow. I started to move toward the front because the pace was too slow but figured the guys behind me were sandbagging the first mile. It is not atypical for the 1st and 2nd to run 5:00-5:10 average pace.
I moved into the lead, then around 3/4 a guy moved up and put a gap on me that I didn't think I could cover but I kept him about 15-20 second ahead (he ran about 28 flat I think). I no longer heard footsteps after the first mile to mile and a half so I kept my pace and tried to push, figuring 2nd was in the bag. Going into Valley Green I think I was moving along okay and hit the turnaround, knowing the way back is a good bit slower. I was trying to get into the 5:40s but when I would starting holding 5:35-5:40 pace I would panic a bit and slow down without really thinking. I saw that the guy ahead of me was perhaps 20-25 second ahead of me. I hit halfway in just over 14:30, so I knew I had my work cut out for me to run 29 minutes, which would have made me quite happy.
Around mile 4 things started to get hard and my form started to suffer. I may have feel asleep knowing that there's a slight uphill grade just before the slight downhill at the finish and figured I had 2nd place wrapped up. I don't think I really gave up but didn't go completely to the well, which was not really the point today. I wanted an honest hard effort on loaded legs.
Came in at 29:32, so about 30+ seconds faster than last year. I also felt good during the race and felt pretty good about the race, which has been very rare in 2015.
Cooled down 2.5 and got some recovery snacks.
The rich, chocolatey goodness: 5:49, 5:52, 6:02, 5:55, 5:52 (5:54 average). Strava claims its worth about 5:49 pace adjusted but I think with some slight elevation change I run faster anyway. I don't adjust paces but I always like to see what the consolation pace is.
I don't think I am in 35-flat shape as I wanted to be, but I know I can run a PR (<35:42) next weekend and at least get a certified 10k time on my board. I'll try my best to do a lot better than that though. I'm planning a pretty serious cutback starting Wednesday, with a day off on Thursda. My plan is to run low-5:40s and try to pick it up (or just hang on). The first mile is quite fast on that course and there are some nice light downhills. Just need to try not to give too much back to the hills in mile 6 and give it hell on the partial like I did last year.
PM: 4 miles with Megan at 10-minute pace on a hot, dry afternoon. HR 119.
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| Kinvara 5 Green Miles: 4.00 | Miles With Megan Miles: 4.00 | Nike Zoom Streak LT2 Miles: 10.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: Trails - 9 miles. HR 135. 1000 feet of gain.
I'm going to soak in the pool for a while.
+ rolling, stretching, and core (late)
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| Kinvara 5 Blue Miles: 9.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Noon: 8.25 miles. HR 147. RHR 41.
PM: 4.25 miles. HR 138.
+ stretching and core (late)
Rolled out my right IT band with The Stick. My hip flexor has loosened up but now my IT band has been tight. Not painful, just knotted. I think it is probably from running on the trails last Thursday and finishing on a slight downhill for the race on Saturday and breaking quickly and overstriding on some of the downhills during the race because some portions of Forbidden Drive have some rocks and threw my form off.
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| Newton Gravity III Miles: 8.25 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 3.00 | 0.25 | 10.00 |
| AM/Lunch: 7 miles w/ sharpening workout of 3 x 1600 w/ 400 jogs + 2 x 200 w/ 200 jogs
86 degrees, dew point 70, humidity in the 60% range but dropping. Warmed up about 20 minutes feeling fairly decent but warm. Wanted to just get something faster in, around the same pace as I ran on Saturday but faster would be better.
Ended up running:
5:46.5, 5:44.4, 5:38.4 (5:45 average for the full mile) took 2 minutes rest, got some water, and splashed my head, then did 2 x 200, 34.1, 34.1. I had planned to do 4 x 200 but felt I had done enough to accomplish my goal of sharpeing. I felt very comfortable for the first one, almost easy (almost). This was a lot faster than I ran last year, I felt better, and the conditions were worse (6:01, 5:59, 5:58 I think).
Maybe a light 2-3 mile jog in the PM just to keep stretched out.
PM: 3 miles. HR 132.
+ stretching (before bed)
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| Kinvara 5 Blue Miles: 3.00 | Nike Zoom Streak LT2 Miles: 7.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: 5 miles slow. RHR 44.
Quite hot and nasty. Taper time. I never really know how to taper for a short race, so I'm going with what I did last year, which is tomorrow off and ~4 miles easy with strides on Friday. I'm 30 days on today, so a day off is necessary, travel day tomorrow, etc.
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| Newton Gravity III Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. 30 days on. Travel day to Maine.
(Weight 173.5, not typical racing weight, but close, not ideal, never is) (RHR 40, normal)
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| AM: 4 miles nice and easy with Megan. HR 134. RHR 40. Did 3-4 race pace pickups. Feeling good.
Did some light stretching. Lower 80s in Maine at 10AM. Warm for this part of the country. Looks like Ben True dropped (smartly) but it's always nice to see him mixing it up.
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| Kinvara 2 White/Blue Miles: 4.25 | Miles With Megan Miles: 4.00 |
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| |
| | Race: |
Beach to Beacon (6.214 Miles) 00:35:52, Place overall: 103 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 6.25 | 0.00 | 11.75 |
| AM: 11.75 miles total w/ 10k race in 35:52. 30 second certified PR.
A good race for me. Wanted sub 35:30, but I just couldn't get the pace down. This is actually the first time I've run an honest sub-36 (my old PR was a short course I'm pretty sure). So it's a legit certified PR. I'll take it. Wanted to run faster but that's the game we play isn't it? Warmer than I thought. 70-72 at the start, 75 or so at the finish. I gave it a pretty hard effort today.
I'll post a report later. Going to swim in the ocean.
2.5 up/6.2 race/30 minute barefoot cool down
RACE REPORT
I always seem to get confused on race morning which way the start line is. Last year I thought I was near the high school giving me a 3 mile warmup but I was right next to the start line. This year I was basically right behind it. I warmed up on a flat section of road that work nicely. Ran 2.5 miles with a few strides.
I was planning to open in the low 5:40s given the slight downhill at the start. I hugged the inside corner trying not to trip anyone as it was a little crowded but not bad. I felt very good in the first mile, almost like it was too easy but I knew that the temperature was rising into the mid-70s. I did my best to focus and try not to monkey with my watch too much. I also did my best to keep my pace up, which I did okay with, trying to use the downhills.
I felt like I was working around mile 3-4 but not dying. I felt like the downhills gave me some extra boost through here and I started running one of the miles around 5:25-5:32 but knew that I wouldn't be able to hold that and I was digging a bit too close to vo2 max. The last helpful downhill is just before mile 5 going into Smuggler's Cove (I think that's the name). You hit the lowest portion of the course and the tree line opens up on the ocean (great view but I never notice it during the race).
The last mile features a few hills that aren't terrible but they will slow you and I have come to believe if you can hold pace here you probably ran too slow in the opening (or are an elite who is racing for place). The worst part is the turn into the park at the top of the hills. It's not quite 180 degrees, but the course narrows to a paved pedestrian path and there is a short steep uphill that also turns at the same time and it stings a bit.
I was running about 6:20-6:30 for a time in the last mile and I didn't go into the hills with too much speed. I knew I was losing sub-36 through here, but once I got to the park (about a half mile to go) and got over the last hump I picked it up, running 6:02 for mile 6. I was really working in mile 6. I think I was doing some serious cheek flaring and grimacing (I had a slight onset of side stitches).
I waited to kick a little because I couldn't see the finish line. As it turns out I was already picking it up without realizing it. When I was at mile 6 I saw 34:50 on the clock, knowing last year I kicked in 1:04 (1:08 the year before) and had a few seconds in the bnk for net time. A tall skinny fella passed me (I passed him around mile 5-6), but I beleive I blew by him pretty seriously when I saw the finish and gave it another gear once I hit the grass. I felt like I didn't kick very hard but I was under 5:00 pace, kicking in just under 62 seconds. I think I should have picked it up sooner and kicked harder, but I didn't dog it by any means. Had I needed to fend someone off and if I were not blowing by people I could have grabbed another gear.
I hit the line and was quite gassed. I did not recover as quickly as I sometimes do, but that was good.
Turned off my GPS and started to cool down barefoot on the rather dead and dry grass.
The rich chocolatey goodness: 5:41, 5:48, 5:44, 5:47, 5:47, 6:02, 1:02 (~4:50-4:55 pace). Ran the course at 6.22, which was nice given my relative difficulty with tangents even on point-to-point course :-)
I'm realizing the advances in the 10k are incremental from here and today is something to be pleased with. I'm not a 10k person and I didn't do anything really 10k specific, other than trying to get some track stuff in and several 5ks. This is not to say that I don't have work to do.
Officially 16 weeks to the Philadelphia Marathon. I'll work on staying consistent, getting my mileage up a touch with regular long runs. I'll try to run a half marathon this fall around the same pace that I ran today. 75 minutes would be great, but again small chunks are good at this point and for the most part I've decided on the mindset of going into key races with PRs in mind. I can't just knock 60 seconds of my 10k time or 3-6 minutes in the half like I used to.
Cheers.
PM: Off.
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| Nike Zoom Streak LT2 Miles: 8.75 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM: 6.25 miles w/ Megan.
HR 130. Felt good despite some terrible eating and drinking choices. Megan was on the move today. She asked me to speed up to 10k pace at the end so I switched my pace on and we picked it up. She was impressed.
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| Kinvara 5 Green Miles: 6.25 | Miles With Megan Miles: 6.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Lunch: 7.5 miles. HR 145.
The weather in Maine has been great. Lower 80s and dry.
PM: 6 miles. HR 131. 5 miles with Megan, then 1 mile barefoot on the tar running back and forth. I upped the ante from the grass. Road was pretty much rock free.
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| Newton Gravity III Miles: 5.00 | Kinvara 2 White/Blue Miles: 7.50 | Miles With Megan Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 0.00 | 0.00 | 7.00 |
| AM: Off. Going to DEW Animal Kingdom. It's basically a redneck zoo, but very cool. The owners have a profound passion for critters.
PM: 7 miles. HR 161. 1 mile easy (9:00), then 5 steady @ 6:30 average over somewhat rolling course, 1 mile (~9:15)
Just a short workout to clear the grumpy care bear cloud hanging over my head. Too early for a workout after a key race but not much of a workout. Massively dehydrated and I ate about a dozen peanut butter snickers before the run. Guts sloshing everywhere. Effort was high. I got a side stitch during my short cool down. Pretty strong indication of bad dehydration.
Splits: 6:28, 6:37, 6:28, 6:23, 6:36
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| Kinvara 5 Green Miles: 7.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM: Off. Family time.
PM: 6.25 miles. HR 131.
Pretty much a down week at this point. That's okay. Long tempo on Saturday for the Mayor's Cup. Plan is to run progressively at ~marathon pace.
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| Kinvara 2 White/Blue Miles: 6.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Travel.
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| AM/Lunch: 8.25 miles. HR 154. Did some strides in the middle.
PM: Off. Decided to take the afternoon off and get some fluids in and get back on track from vacation/down week
+ stretching (very late)
|
| Kinvara 5 Green Miles: 8.25 |
| |
|
| | Race: |
Mayor's Cup 10 Miler (15k) (9.36 Miles) 01:00:24, Place overall: 11 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 5.00 | 4.36 | 0.00 | 13.36 |
| AM: Mayor's Cup 10 Miler - 13.36 total. 1 up, 15k steady state (HR 174), 3 mile barefoot cool down.
I decided to give this one a race report since it was technically a race and although I wasn't really racing for time or place I ran a little harder than I planned. Our team wasn't going to win eveything but I didn't want to go into it with that mindset.
This was the inagural Mayor's Cup and the Wanderers thought I was the best candidate for the 10 miler on the roads. I planned to run a 10 mile progression at roughly marathon pace, starting at just under 6:40 and cutting down. My diet and drinking at my parents' was full on vacation mode and I knew I wasn't going to run roughly 6-minute pace on this course. However, I still wanted to put in an effort and not embarrass myself (even though we aren't a competitive team).
All events had the same start and finish line, which proved near disastrous for my finish (more on that later.) The race started on the historic Bellmont Plateau, so I got to start and finish on part of the course. We took off roughly on time and had some decently dry air for the morning, beautiful for August. The first part is on grass and uphill on some rough sections, so I started sensibly and worked from there. Some decent downhills toward the end of the first mile into the second, then onto and out and back section of Martin Luther King Drive. Below, the slow splits and high heartrate at the end are the hills on the way back up.
I knew I wasn't going to be in contention for the win so I focused on running at an effort slightly higher than my 8 miler aerobic efforts I usually do. I began picking off some guys and working on a pack of ladies who died at various points, while only passing the last lady mere seconds from the finish line. The hills on the way back up hurt a good bit but then I was able to start a decent kick along the grass finish. RIGHT THEN THE 5 MILE RACE TOOK OFF and I ran through a crowd of people who knocked into the woman in front of me. I assured them that I would not stop and I didn't.
I knew the course was short beginning around mile 5 (and what's a kilometer between friends?) but I wasn't worried. I fully expected it.
The rich chocolatey goodness with heart rate (I wanted some early marathon training data to see my progression):
6:30 (160), 5:59 (170), 6:25 (172), 6:21 (174), 6:27 (175), 6:15 (177), 6:21 (178), 6:56 (179), 7:18 (180), 1:51 (181, ~5:15 pace); HR Avg 174
We had a BBQ and beers after. Pretty cool event that was quite well run given its complexity.
PM: Off.
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| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Lunch: 8.25 miles.
Atypically sore today. Hamstrings and glutes. I could feel them already yesterday afternoon. Felt fine running. One of the best recovery runs I've had in some time. Just watched people, zoned out, and ran slow.
PM: 4.25 miles. HR 142.
+ Stretching and core (very late)
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| Newton Gravity III Miles: 4.25 | Kinvara 5 Green Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Lunch: Treadmill - 8 miles. HR 148.
Did some 10k pace pickups and I can still feel the soreness from Saturday, so I will jog while the guys run at the track tomorrow. I will do my workout when the soreness leaves. No sense getting stupid 16 weeks from a marathon. ("Vacation weight, oh why, you punish me . . .")
PM: 5 miles.
Figured out I got a nice extra chunk of change coming to me for a new course I'm teaching. It won't solve all financial woes, but it's a pretty huge relief. Summers are tough for non-full-time academics.
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| Mizuno Musha Miles: 8.00 | Kinvara 2 White/Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Off.
PM: 6 miles with Megan.
Late: rolling, stretching, and core
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| Kinvara 5 Green Miles: 6.00 | Miles With Megan Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM: 9.25 miles. Did a good set of strides in the middle. RHR 44.
PM: 5 miles. HR 140.
Late: Stretching and core.
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| Newton Gravity III Miles: 5.00 | Kinvara 2 White/Blue Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 3.00 | 14.00 |
| AM: Track Workout - 10 miles total.
Had a good workout today with a decent break in the weather. Favorable conditions in the mid to upper 70s but nice and dry with a dew point just under 60 (heavenly).
I planned on a mile breakdown workout, then I thought a version of the Michigan might be "fun" (with the tempo miles closer to fast marathon pace or steady state), then I thought I should be getting into more LT stuff, but I told myself just 2-3 more faster track sessions given that I have ~11 weeks until my half. I definitely want to be more into marathon training but I think working on my speed for just a few more sessions might be helpful as I begin to mix in aerobic tempos, long runs, and LT workouts.
Anyway . . .
1600 (400), 2 x 800 (200), 4 x 400 (200)
5:24.4, 2:40.8, 2:40.7, 76.5, 76.7, 76.6, 74.2
Cooled down to 10 miles
PM: 4 miles easy with Megan. HR 131.
+ Stretching (late)
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| Kinvara 5 Green Miles: 4.00 | Nike Zoom Streak LT2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM: Trails - 8.25 miles. HR 133. Pleasant run.
PM: 5 miles.
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| Newton Gravity LE Miles: 8.25 | Kinvara 2 White/Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM: Trails - 10.25 miles. HR 146. 1000+ feet of gain.
Hot, dry, and dusty. Around 90 degrees.
Evening: Stretching and core
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| Inov-8 Roclite 295 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| PM: 16 miles, averaged 8:17. HR 158.
I didn't get out until about 1:00PM and I paid for it. 90+ degrees with low humidity and tolerable dew point. Kept most of it in the shade of Forbidden Drive. Tried to pick it up to a somewhat moderate pace once I hit the 8 mile turn around. I felt decent, then I would hit a small roller and die. Managed 7:50-7:35 for about 5 miles, then did some strides, which caused me to start bonking. I dragged myself up Germantown Hill (~300 over 1.2 miles) and keep going to hit 16.
I stayed up until 1 or so, so for 13-14 hours I only had a banana. Not sure why I didn't just eat breakfast when I got up. My goal today was to just get through 15-16 miles and get a baseline. It usually doesn't take me too many long runs until I am running 20 @ 7:30 or faster, so I am not concerned about running slower than 8:00 pace.
+ Stretching and core (late)
|
| Kinvara 5 Green Miles: 16.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: Treadmill - 4 miles.
HR monitor wasn't reading correctly; it was all over the place. I likely will stop using it again. I hate paying good money for things that are absolute crap.
PM: Trails - 8 miles. Hot. Quite a bit of climbing and working around downed trees. Pretty tired.
+ Stretching and core (late)
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| Mizuno Musha Miles: 4.00 | Inov-8 Roclite 295 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM: 8.25 miles. Sloggy.
PM: 5 miles.
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| Newton Gravity LE Miles: 5.00 | Kinvara 5 Green Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
| AM: Flourtown Tempo Loop - 11 miles, averaged 7:42 w/ 5-mile marathon effort tempo
Nasty one this morning so I just decided to keep the effort sensible and short. Felt pretty crappy given that it was 7:30 in the morning and already in the mid-70s with 90% humidity and 73 dew point. I was going to run on the treadmill (which actually works okay for me for aerobic stuff) but decided on the roads.
5-mile tempo @ 6:40 average: 6:36, 6:40, 6:40, 6:42, 6:40
If the conditions were so crappy I would be ticked, but I just wanted to get in something and move on. Cooler weather will come and I will be knocking these out for 8 miles at sub-6:30 pace and hopefully getting down to 6:15 average this fall.
2.75 mile cool down
PM: 5 miles.
+ Stretching and core (late)
|
| Newton Gravity III Miles: 5.00 | Newton Flat 5 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 6.25 miles. Pretty gross out.
PM: 7.25 miles. Nice, light rain.
Decided to skip the trail run as it would have been much more of a time comittment and I got on a pretty good writing roll.
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| Kinvara 2 White/Blue Miles: 7.25 | Saucony Ride 7 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 5 miles. Did some strides.
PM: 8 miles. Beautiful weather.
+ Core and stretching (very late)
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| Kinvara 5 Green Miles: 8.00 | Saucony Ride 7 Miles: 5.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: Trails - 8 miles.
Right calf tightened up twice for just a few seconds. Felt fine otherwise. This is something new, but I am hoping it was just a cramp. I'll keep an eye on it.
PM: 4 miles with Megan. Did just a couple short, but fast strides in the parking lot to loosen up and test my calf. Felt fine.
I think this is my second highest week ever, though I've had numerous weeks in the low 90s (averaged 91 miles for 10 weeks or so fall 2013). I'm not sure I'll continue with numbers just under 100, but I'll try to keep the weeks just at or just below 90 as has been my practice for the last two marathons. We will see how I feel, how workouts go, and what the schedule allows. Doubling 6 days instead of 4-5 makes quite a difference.
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| Inov-8 Roclite 295 Miles: 8.00 | Saucony Ride 7 Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: NW Philly Long Run Route - 20 miles, averaged 8:10
Slow, never felt fantastic. Comfortable conditions. A little warm (75-80), but again comfortable. Calf spoke up a few times but never really hurt or caused me to stop. It kind of feels like that point just before a muscle goes in to full tighten up mode but never quite gets there. It does concern me even though it hasn't become a problem yet.
Fairly hilly route with 1300 feet of gain, which I think puts me at a PR for the week with almost 7000 feet of gain.
+ Stretching (late)
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| Saucony Ride 7 Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 7 miles slow. Calf felt fine, thankfully.
PM: 5 miles. Calf felt fine.
First day teaching at Philadelphia University. I picked up a class there and as it turns out I have 7 students in the class. If I wasn't working at the poverty level I would feel guilty about it, but it gives me a ton of time to work with students individually.
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| Kinvara 5 Green Miles: 7.00 | Saucony Ride 7 Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 8 miles. Did some strides in the middle.
PM: 5 miles.
+ Stretching and core (late)
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| Newton Gravity LE Miles: 8.00 | Kinvara 5 Green Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 6.00 | 0.00 | 17.00 |
| AM: 13 miles. 6 x 1600 on the track with 400 recoveries
This was a good workout for me. The weather was favorable and below 70 to start (not sure when the last run below even 75 was). I warmed up 3.75 feeling a bit sluggish but kind of knowing that I just needed some time to loosen up. I've been getting up much earlier than I did all summer so sometimes I am still half asleep on my warm up.
My goal was to run about 5:50-5:40 or roughly 10k pace, which I figured would feel much earier than 10k effort at this point. I decided to do these on the track and try to mirror the paces I did for my sharpening workout about 4 weeks ago but with a slower cutdown. Worked beautifully. I felt quite relaxed and my breathing was good. Legs weren't snappy, but that's what the first just-barely-sub-100-mile week will do to you the week before. I might have been too conservative at the start and I finish well, running hard but not trying to kill it. I took 400 recovies to make things simple but I tried to keep the recovery pace somewhat honest in ~2:10 average when I would typically do 1:45-2:00.
5:51.8, 5:50.6, 5:48.4, 5:46.1, 5:41.5, 5:38.5 (5:48 converted mile pace average)
Cooled down to 13.
PM: 4 miles easy. Beautiful evening.
In the last year or so I have discovered Greek yogurt. Over the last two months I discover coffee Greek yougurt. Sometimes for dessert I have a scoop of peanut butter then I eat yougurt, coffee or otherwise. Tonight I thought, "Viola!" I put the peanut butter in the coffee yogurt and it is amazing. #yourewelcome
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| Nike Zoom Streak LT2 Miles: 13.00 | Saucony Ride 7 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 8.5 miles easy. RHR 38.
I ran a flat section several times and only gained 56 feet, which I enjoyed the mundaneness off. That's a new PR for low gain in Philadelphia. Even my 4-5 mile afternoon routes generally have 200-350. Most 7-9 mile loops 500-700.
PM: 5 miles easy.
+ stretching and core (late)
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| Newton Gravity LE Miles: 5.00 | Kinvara 5 Green Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: 13 miles. Aerobic progression through 10 miles (9:05-6:38 pace). Did a few strides in the last mile. RHR 39/40
Fairly tired. Just a short easy run tomorrow, then long run on Sunday with a slight decrease in mileage next week, likely just back to ~85 miles. I just don't want to get ahead of myself too early.
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| Saucony Ride 7 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| PM: 7.25 miles.
+ Stretching and core (late)
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| Newton Gravity III Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM/Lunch: 20 miles, averaged 7:54
Just under 80 degrees or so when I started and 88 degrees when I finished. No wonder I bonked so hard a mile 18. I decided to run back and forth on Forbidden Drive on the dirt and under the shade. It was a good move today. Averaged about 7:45 through 18 and lost a lot of time climbing up the hill and dragging my carcass the last two miles. Felt better than last week and clicked of some moderatish miles around 7:30-7:15 once I got going without consciously picking up the pace.
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| Kinvara 5 Green Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 7.25 miles slow. RHR 42.
PM: 5 miles slow.
+ Stretching (late)
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| Newton Gravity LE Miles: 5.00 | Saucony Ride 7 Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. 25 days on. Unless I get anxious later and go out for a shorty.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 8.00 | 0.00 | 0.00 | 19.00 |
| AM: Flourtown Tempo Loop - 14 miles, averaged 7:38 w/ 8-mile MP tempo
Warmed up 3 slowly and my face was already covered in sweat. Temp spanned 70-80 degrees and the humidity went from 90-75%. Needless to say, I just wanted to get in my 8 miles at roughly the correct effort and not try to hit 6:20-6:30 because that is what MP usually is.
It took a bit to swallow my pride for my slowest 8 mile tempo in probably 2.5 years and I felt like pulling it pretty much every mile and during every mile I would tell myself to shut up and just maintain; you still get the stimulus by running at the correct effort. Fall is coming, just not today and probably not next week.
8 miles in 53:53
6:44, 6:47, 6:46, 6:47, 6:41, 6:43, 6:44, 6:41 (6:44 average)
The sock liner on my Rides folded around tempo mile 4, which was a pleasant feeling for the next 4 miles. Need to glue it in or chuck the liners.
PM: 5 miles. Felt good. Stride felt smooth and running felt effortless
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| Kinvara 5 Green Miles: 5.00 | Saucony Ride 7 Miles: 14.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 7.25 miles.
PM: 5 miles.
+ stretching and core (late)
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| Newton Gravity III Miles: 7.25 | Kinvara 5 White/Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 8.5 miles. Did a bunch of strides in the middle. One faster mile downhill ~6:30 pace.
PM: 5 miles.
+ light stretching (late)
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| Kinvara 2 White/Blue Miles: 5.00 | Saucony Ride 7 Miles: 8.50 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM/Lunch: 8 miles.
PM: 5 miles with Megan.
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| Kinvara 5 Green Miles: 8.00 | Miles With Megan Miles: 5.00 | Kinvara 5 White/Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| AM: 20 miles, averaged 7:34 w/ 8-mile AT tempo in 51:32 (6:26 avg)
Hit the roads at a decent hour for me on the weekend (9:30) and even though it was cool at night it was still 70 out with dew point 63 and 70% humidity (which felt comfortable) and I knew it would warm up fast. Better than the last three long runs, but I'm still waiting for that fall air to kick in. I did end up running a solid workout. I was tired out the warmup, felt just ok for the first 3 miles, then really good for the next 3, then tired on the last two. My legs were fine and breathing solid. Just fatigued.
7 miles, then 8 miles @ AT, then 5 miles easy
6:34, 6:38, 6:28, 6:24, 6:22, 6:26, 6:24, 6:14 (6:26 avg)
Started to work out of the zone slightly in the last 1-1.25 miles. Legs had more to give, but my breathing was up even though it was still in control.
80 degrees w/ 42% humidity and 55 dew point when I finished. Nice but warm for running long still.
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| Kinvara 5 White/Black Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| AM: 5.25 miles at a gentleman jogger's pace. RHR 44/45.
PM: Off.
Legs were heavy this morning but felt pretty good overall. Figured I would rest this afternoon and absorb yesterday's run. Absorbed a little food and beer for a department Labor Day party as well.
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| Newton Gravity LE Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM: 8.5 miles. RHR 44.
PM: 6 miles. Did 6 x 200 on the track in 37.3. Just tried to meet them and not kill them (Dad's golf driving advice).
+ Stetching and core (late). Need to get back into this routine. I was lazy last week but my schedule has really picked up
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| Kinvara 5 Green Miles: 6.00 | Saucony Ride 7 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 4.00 | 0.00 | 14.50 |
| AM: 10.5 miles. Workout of 4-mile LT tempo
Saw what the conditions were outside (77/87%/73 DP) and thought I would jump on the treadmill. Walked outside and it didn't feel bad but I knew it would get uncomfortable quickly. Still, I thought to myself plenty of guys on the blog (Matt and Drew in particular) are slogging through workouts, barely slowing down and in worse conditions; you need to as well.
So I headed toward the track for an 8k tempo, but knew with the sun was coming out I wouldn't make it through, so I warmed up to Forbidden Drive and exhanged some shade for some rolling hills. It worked out fine. 4 miles was plenty today even though I felt like I should have pushed to 5.
Mile 3 was my turnaround and it has a slight grade just before that. Wore my HR monitor because I was planning to be on the treadmill.
3.25 up/3.25 down
5:55 (165), 5:58 (173), 6:11 (175), 5:47 (177) (5:58 average; 172)
Heart rate was fairly low overall. I'd like to get 5 miles in the low-5:40 range when it cools off and I get fitter. My best tempo last fall was 5 miles @ 5:48 average.
PM: 4 miles. Felt much better than I did around lunch time.
About an hour after I got home from my morning workout my GI gave me a serious thrashing. I felt ill, almost post-Boston ill but not quite. Layed on my side, extremely painful cramps. In and out of the bathroom. Took an Immodium. Either it or something else made me start to vomit. A fun morning wondering if when I got to my afternoon class if I would have to excuse myself. I stopped to get gas and drank a diet Pepsi and that straightened me out. That's what I did after Boston too. It has a strange effect on heat exhaustion.
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| Nike Zoom Streak LT2 Miles: 10.50 | Saucony Ride 7 Miles: 4.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM: 7 miles.
PM: 6.25 miles.
Megan and I went to a happy hour for the College of Liberal Arts and Sciences. I had two beers, which I was not going to do but they were free and there's a moratorium on alcohol for faculty events due to budgetary contraints from now on. So you can't really say no to these things. I had some brie and blue cheese and some other assorted snacks. Managed to run fine. It was cooler and rainy but still perfect shirtless weather.
+ Stretching (very late)
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| Newton Gravity LE Miles: 7.00 | Kinvara 5 Green Miles: 6.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 1.00 | 0.00 | 18.50 |
| Lunch/PM: 14 miles easy w/ 1 mile hard @ 5:34
Did the pickup mile around mile 10. Breathing was pretty good, but my legs just didn't want to turn over. That's what happens when you run 8:30-8:15 pace then try to drop 3 minutes+ per mile. I did another faster mile around 6:20-6:30 coasting downhill at the end.
I woke up this morning when Megan's alarm went off and thought I should get up even though I don't have to be anywhere. I forced myself back to sleep and woke up 2.5 hours later. I needed it. The last two nights I have been painfully tired.
PM: 4.5 miles easy
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| Kinvara 2 White/Blue Miles: 4.50 | Saucony Ride 7 Miles: 14.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 7.25 miles. Did some strides.
PM: 5.25 miles. Almost got smoked by a car that was paying too much attention ahead of it and not to where it was turning. #thatwasclose
+ rolling, stretching, and core
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| Newton Gravity III Miles: 5.25 | Kinvara 5 Green Miles: 7.25 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| PM: 18 miles steady, averaged 7:08 or ~87% of goal marathon pace (6:13)
Plan was to do 18 miles easy, whatever that pace happened to be given that I have done 20 milers the last 3 weeks. Weather was cool at 73 and overcast.
I got moving up Germantown Ave and hit 8:00 for the first mile, which is pretty good considering 8:45 flat is my usual (often 9:00-9:30) so uphill this was decent. Weaved in around all the people out on a Sunday (bad time to do long runs). Decided to keep an honest effort for as long as I could handle. From about mile 5 until I came back up the hill I was running 7:00 flat to 6:40 with one 6:33 thrown in there.
I think this was the right effort for the day. I don't know. Basically 2 hours at a pretty honest pace.
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| Saucony Ride 7 Miles: 18.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 7.25 miles SLOW. HR 117.
Definitely earned the 10-minute miles today from yesterday. My legs were very heavy, so I just shuffled, which felt nice. Cool and breezy. Very fall-like conditions. Should be nice and comfy for the midweek workout. I'm doing an 8-9 mile AT wave tempo.
PM: 5 miles slow. HR 121.
|
| Newton Gravity LE Miles: 7.25 | Kinvara 5 White/Black Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 7.5 miles. Did some strides. HR was off. Not sure why I didn't ditch it last time.
A little tired today but legs felt a lot less heavy. Should be ready for a workout tomorrow.
PM: 5 miles moderatish.
Felt like I was flying but only ran 7:40 pace, but I cut down from 8:45 to just below 7. That rarely happens. I guess the nice, warm and dry fall air had me feeling froggy.
+ rolling, stretching, and core (late)
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| Kinvara 5 Green Miles: 7.50 | Saucony Ride 7 Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 8.00 | 0.00 | 0.00 | 14.50 |
| AM: Flourtown Tempo Loop - 14.5 miles, averaged 7:24
Workout was an 8-mile AT wave tempo, given as 4-5% slower than AT and 3-4% faster, which worked out to about 6:32-6:35 and 6:02-6:07 or there about alternating miles. AT was based off my 10k time from August where AT = 6:17.
The workout went well even though it was quite hard. I expected as much because I usually do alternating ks at HMP/MP for 10k for my 10 day out marathon workout. I had to concentrate and my legs did not want to move. I didn't notice a ton of difference effort-wise between fast and slow in terms of breathing but I definitely had to get my arms moving, get my knees up, etc. The last two miles I was starting to accumulate some lactic acid, so I think my effort was about right.
Averaged just under 6:20 for the 8 miles (6:30.5 for slow/6:08.5 for fast)
6:40, 6:10, 6:29, 6:08, 6:26, 6:07, 6:27, 6:09
3.4 up/3.1 down
PM: Off. Trying to make this a cutback week given the week before last really wasn't.
+ rolling, stretching, light core (late)
|
| Kinvara 5 White/Black Miles: 14.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| AM: 6.25 miles slow.
PM: 7.5 miles. Felt great.
+ rolling, stretching, and core (very late)
|
| Newton Gravity LE Miles: 6.25 | Kinvara 5 Green Miles: 7.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 1.00 | 13.25 |
| Lunch: 13.25 miles. Did a mile hard on the track at mile 11 in 5:26. Did 4 x 100 hard strides on the way home.
Didn't get out until just before noon. It was a very rough morning. The run helped a good bit though.
PM: off. Cutting mileage back this week.
|
| Kinvara 5 White/Black Miles: 13.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles. Did some strides.
That's it for today.
+ rolling, stretching, and core (very late)
|
| Saucony Ride 7 Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| AM/Lunch; Flourtown Tempo Loop - 20 miles, averaged 7:14
Big Workout: 5 up, 10 mile tempo, 5 down
10 mile tempo in 62:05 (6:13 average pace)
Warmup was "fast" easy at ~7:45 pace, straight into the workout. They are back working on the tempo loop doing some street milling so there were some rough spots but no workers given that it is Sunday. Not much of an effort increase throughout the workout but I did start to get tired after 8 tempo miles. I was able to keep it rolling and could have dropped the pace if I needed to but wanted to keep things under control as I was already running ahead of plan. I checked my pace until the half mile mark then only checked individual splits when the autolap went off.
6:23, 6:24, 6:19, 6:16, 6:13, 6:12, 6:14, 6:10, 6:13, 6:08
5 miles pretty slow (8:45-8:00) with a good chuck back up the hill to Philadelphia. I am very pleased with this to say the least. Effort wasn't super easy but it was managable and I dropped the pace without too much change in effort and finished strong. I expected to run around 6:20-6:22 pace and be satisfied with that.
|
| Kinvara 5 White/Black Miles: 20.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
| AM: 7.25 miles slow. Felt pretty good.
PM: 7.5 miles not quite as slow.
Had to add on a few miles for de-stressing. Managed to run my recovery pace and not get too charged up. Worked beautifully.
|
| Kinvara 5 Green Miles: 7.25 | Saucony Ride 7 Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM: Off. I was up until 2:00 working on course prep after doing online tutoring late last night. Decided I would sleep in this morning as I have been extremely tired, more tired than I've been in a long time. Mileage is a contributing factor, but I'm just not getting in a solid 8 hours, which I need whether I am running or not.
PM: 10.25 mile easy. Did some strides.
|
| Kinvara 2 White/Blue Miles: 10.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 6.00 | 0.00 | 18.00 |
| AM: 14 miles. Springside Track Workout. 6 x 1600 w/ 400 recovery jogs
I had an excellent workout today. I'm running a good deal faster than I ever have, which is good. I was going to do 25 x 400 @ ~10k pace but I'm just not sure about that workout. It sounds good for keeping the legs sharp but I am not sure it can tell me much about my LT. On the other hand, a set of mile repeats is a workout I've done in the past and it gives me a pretty good sense of what I can handle in a half marathon and for other workouts such as 4-5 mile tempos and 4 x 2 miles (which I will do in 2-3 weeks).
Warmed up 3.75 feeling just okay, did some strides on the straights, then went straight into the workout. Plan was 5:46-5:36. I ended up running the following splits
5:40, 5:37, 5:37, 5:38, 5:38, 5:35 (Averaged 5:37)
My watch got caught in the net with 300 to go on the last one, splitting the lap but I managed to think to just keep going and split at the 1600 mark and add. I'm glad the net didn't snag my watch worse.
I ran the last two without checking my lap timer (much easier to do on the track than the tempo loop).
Cooled down 3 miles slow.
PM: 4 miles.
|
| Nike Zoom Streak LT2 Miles: 14.00 | Saucony Fastwitch 7 Miles: 4.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM: 5 miles slow. Feel tired but good.
PM: 7.25 miles easy. Had a Sasha-approved nap this afternoon. I haven't been getting in my naps during the week.
+ rolling, stretching, and core (very late).
Need to fit these sessions in earlier. As September has got crazy I just haven't been able to fit in my auxillary stuff. Usually I say that and I'm lazy about it but I've been going to one campus to the next, tutoring online late in the evening (or early morning), grading and prepping for teaching, and trying to get the last chapter of my dissertation written. Job market stuff is rolling in to. That's an impossible endeavor. Running is going extremely well and my more rigid schedule is to thank for that. Some mornings and most evenings I can barely see I'm so tired though.
|
| Kinvara 5 Green Miles: 7.25 | Saucony Ride 7 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 1.00 | 1.00 | 0.00 | 13.25 |
| Lunch/PM: 13.25 miles.
I pulled something in my back when I pulled my shirt off to weigh myself this morning. Mostly just stiff and uncomfortable. Did notice it running other than turning to look for traffic.
Did a mile pickup on Forbidden Drive in 6:27. The GPS was hindered by the tree cover. Did a fast downhill mile in 5:42 through traffic, over sidewalks, and on cobblestones. Not the safest idea but I survived.
Just kind of a blah run. Should have just slowed down and enjoyed it. Not that most of it was that fast but I woke up pretty tired still even though I got a good night sleep. Need more good nights' sleep in a row.
|
| Saucony Fastwitch 7 Miles: 13.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Lunch/PM: 8.5 miles. Did some strides.
My breathing on the recovery was very labored for running 5:10-5:00 pace for 35-40 seconds at a time. Probably #ipaphlemn. Not so much out of breath as not getting the normal volume of oxygen (if that makes any sense)
Back felt stiff in the night and this morning but it's fine to run (as near as I can tell) and it's loosening up now. I can still knock out my pushups, so it's fine. Running with Megan this afternoon. We only have 5 miles together for the month of September. I think we will get more this fall with the cooler weather.
PM: 5 miles with Megan.
|
| Newton Gravity LE Miles: 5.00 | Kinvara 5 Green Miles: 8.50 | Miles With Megan Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 9.00 | 1.00 | 0.00 | 22.00 |
| AM/Lunch: Flourtown Tempo Loop - 22 miles, averaged 7:08
4-3-2-1 Workout (The "Easy" Version)
Decided I didn't want to run 23 miles today at 7:00-7:30 pace so I decided to do an the "easy" version of the 4-3-2-1 to get some volume with a sensible dose of quality while taking long enough recoveries to get the volume up but also decrease my recovery time between this workout and the next. Good thing. I could not have run the harder version of the workout with recoveries denoted in minutes corresponding to the number in the set (4 minutes after the 4 mile set, 3 minutes after the 3 mile set, etc)
6 miles easy: 8:47, 7:57, 7:46, 7:40, 7:36, 7:53
4 miles (avg. 6:25): 6:32, 6:28, 6:22, 6:16
1 mile @ 7:11
3 miles @ MGP (avg. 6:14): 6:12, 6:18, 6:12
1 mile @ 7:25
2 miles sub-AT (avg. 6:07): 6:06, 6:08
1 mile @ 7:57 (getting tired)
1 mile @ 5:49
3 mile cool down with a lot of uphill: 8:15, 8:24, 7:54
The first set felt comfortable but the start was somewhat slow. Decided to work into it. The workout was harder than I thought today but I had a little wind, I am tired, and my mileage is up about 7-10 miles per week over most buildups.
Oh, and I hit the 3000-mile mark! Historically, I have hit it on October 20 (last year) and October 11 (in 2013).
I'm fine with today's workout. I should put this down as a positive even though I wasn't overly pleased. I wish it felt easier even though it wasn't super hard until the last mile. My back is very stiff from compensating for the pulled muscle or whatever it was so I am trying to find my heating pad to work on that.
PM: Megan and I went for a walk. It was nice to walk through the neighborhood. A little over 3 miles. I'll try to make this a habit.
|
| Saucony Fastwitch 7 Miles: 22.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Lunch: 7.25 miles.
PM: off. No time. Just can't get it all in. Back is stiff compounded no doubt by stress and tension in my shoulers. Not sure what I'll be able to get in tomorrow morning. Depends on how late I am up tonight and whether I decide I need more sleep more than a morning run.
|
| Saucony Ride 7 Miles: 7.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| AM: 5.25 miles. A few really light strides just to get the knees up and the hips stretched out.
+ light stretching
Back/neck still a bit funky. Loosened up the muscles a bit by having Megan walk on me. My problem is the base of the neck/top of the back. If I could afford it I'd have a chiropractor throw me around a bit.
PM: 7.25 miles. Did some strides. Nasty humid and soggy. Clouds no help.
|
| Newton Gravity III Miles: 7.25 | Kinvara 5 Green Miles: 5.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 6.00 | 0.00 | 0.00 | 13.50 |
| AM: Treadmill - 8.5 miles. Did a short, moderate progression. (RHR 39)
10 minutes @ 8; 10 minutes @ 9.0, 9.1, 9.2, 9.3; 10 minutes @ 7.5 (my stomach was on the threshold of revolt)
Got quite a bit of sleep last night but could have slept all day. Did this run on the treadmill for a change of pace and the humidity and dew point is not something I feel like dealing with at the end of September. Skipped my actual workout today and move it to Friday depending on how I feel and how my easy runs go. Back is still tweaked but it feels fine. Mostly just annoying.
PM: 5 miles. Got dinner on the table for Megan and then headed out for some cool, rainy headlamp miles.
This marks a month mileage PR by about 18 miles I think. Definitely my first 400 mile month.
|
| Mizuno Musha Miles: 8.50 | Kinvara 5 Green Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 4.00 | 14.50 |
| 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)
|
| Newton Gravity LE Miles: 4.50 | Nike Zoom Streak LT2 Miles: 10.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM/Lunch: 8 miles. Character buidling weather.
PM: 5 miles. Dark, cold, windy, and rainy.
|
| Kinvara 5 Green Miles: 8.00 | Saucony Ride 7 Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| 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.
|
| Newton Gravity LE Miles: 9.00 | Kinvara 5 Green Miles: 5.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM: 10.25 miles. Did some strides.
+ rolling and stretching very late (2AM). Up late doing online tutoring, class prep, email stuff etc.
|
| Saucony Ride 7 Miles: 10.25 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| 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.
|
| Saucony Fastwitch 7 Miles: 20.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 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)
|
| Kinvara 5 White/Black Miles: 7.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM: 8.25 miles. Some light stretching.
PM: 6 miles. 5 w/ Megan. Beautiful fall afternoon.
|
| Kinvara 5 Green Miles: 8.25 | Miles With Megan Miles: 5.00 | Saucony Ride 7 Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 1.50 | 9.50 |
| 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.
|
| Saucony Fastwitch 7 Miles: 9.50 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| 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.
|
| Kinvara 5 Green Miles: 6.25 | Saucony Ride 7 Miles: 4.50 |
| |
| |
| | Race: |
Erdenheim Community Day 5k (3.107 Miles) 00:17:08, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 3.10 | 14.20 |
| 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.
|
| Miles With Megan Miles: 1.75 | Kinvara 5 White/Black Miles: 4.00 | Saucony Fastwitch 7 Miles: 10.20 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
| 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)
|
| Saucony Ride 7 Miles: 9.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM: Off. Slept a little bit and crammed for teaching.
PM: 10 miles.
+ Rolling, stretching, and core
|
| Saucony Ride 7 Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 8.00 | 0.00 | 20.10 |
| 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.
|
| Kinvara 5 Green Miles: 4.00 | Saucony Ride 7 Miles: 16.10 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: Off.
PM: 10.5 miles. Cool, but sunny. Almost cold down on Forbidden Drive in the ravine.
+ Rolling, stretching, and core (very late)
|
| Saucony Ride 7 Miles: 10.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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.
|
| Kinvara 5 Green Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 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.
|
| Saucony Fastwitch 7 Miles: 21.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles. Felt good after yesterday's long effort.
+ Stretching (very late)
|
| Kinvara 5 White/Black Miles: 9.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| 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)
|
| Kinvara 5 Green Miles: 6.25 | Saucony Ride 7 Miles: 8.25 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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
|
| Newton Gravity LE Miles: 10.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 6.00 | 2.00 | 0.00 | 18.75 |
| 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.
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| Saucony Ride 7 Miles: 4.25 | Kinvara 5 White/Black Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 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
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| Saucony Ride 7 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
| 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)
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| Kinvara 5 Green Miles: 3.50 | Nike Zoom Streak LT2 White/Orange Miles: 9.25 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 9.00 | 0.00 | 0.00 | 21.00 |
| 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.
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| Saucony Fastwitch 7 Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| PM: 5.3 miles with Megan.
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| Miles With Megan Miles: 5.30 | Saucony Ride 7 Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| AM: 8.5 miles
PM: 5 miles. Did a few strides.
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| Newton Gravity LE Miles: 5.00 | Newton Gravity III Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 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)
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| Nike Zoom Streak LT2 White/Orange Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 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
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| Kinvara 5 Green Miles: 5.25 | Saucony Ride 7 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| PM: 6.25 miles. Did some strides.
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| Newton Gravity LE Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| AM/Lunch: 4.5 miles. Did a few 1 minute pick ups around 6 minute pace, plus 2 strides. I feel pretty good.
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| Kinvara 5 White/Black Miles: 4.50 |
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| | Race: |
Philadelphia Rock and Roll Half Marathon (13.109 Miles) 01:16:02, Place overall: 107 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 13.00 | 0.00 | 19.00 |
| 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:
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Strava
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Garmin
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5:44
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5:45
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5:57
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5:58
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5:41
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5:58
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5:56
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5:58
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5:49
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5:44
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5:45
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5:44
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5:46
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5:48
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5:49
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5:58
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5:57
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5:53
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5:43
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5:36
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5:44
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5:39
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5:40
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5:51
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5:38
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5:38
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34
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33
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|
| Nike Zoom Streak LT2 White/Orange Miles: 19.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| PM: 5 miles easy with Megan.
A little symmetrical soreness in the calves, slight tightness in the inner hamstring area but it felt good to run. A lot of easy running this week to absorb the half and go into the final 2-3 weeks of the marathon buildup. Feel pleased with my results from yesterday.
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| Miles With Megan Miles: 5.00 | Saucony Ride 7 Miles: 5.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM/Lunch: 10 miles. Still a little sore.
+ light stretching
PM: 5 miles on the treadmill while Megan lifted.
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| Mizuno Musha Miles: 5.00 | Newton Gravity LE Miles: 10.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM: Off. Up late working. Slept in.
PM: 10.25 miles easy.
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| Saucony Ride 7 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| AM: 10.25 miles.
Amazing fall day. Around 70 degrees and sunny. A leaf carpet on Forbidden Drive.
PM: 5 miles. Ran into Leo and chatted with and ran with him for a bit.
+ Rolling and stretching (very late)
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| Saucony Ride 7 Miles: 5.00 | Kinvara 5 White/Black Miles: 10.25 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM: 4 miles.
Wanted to sleep in but still get a few miles. Realized I didn't have any bus tokens, so I combined my errand and my morning run, something I somehow rarely think to do. It was wet and humid for November 5.
PM: 11 miles.
Felt good. Light, fast, and free (And prone to cliches apparently). Maybe not exactly light. at least 4-5 pounds over racing weight. Too much stress eating. Calorie counting and diary-ing is not enough to tame the monster who lives in my right hamstring and whispers devilishly to me, "eat a few more fistfulls of cheerios and a few granola bars; you'll feel better about life."
+ Rolling, stretching, and core (very late)
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| Newton Gravity LE Miles: 4.00 | Saucony Ride 7 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| Noon+: 10.3 miles. Did a few short strides.
PM: 4 miles. Shirtless again, but with my headlamp. That was weird.
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| Newton Gravity LE Miles: 10.30 | Kinvara 5 White/Black Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| PM: Germantown + Forbidden Drive O&B - 16.2 miles, averaged 7:10
Coach Bam said to keep it about 2 hours instead of my planned 18, which seemed okay with me. I've been hitting it pretty hard and I think all you need two weeks out is about 2 hours, maybe 2:10 on your feet. I was just under 2 hours with 1:56. Called it good at 16.2 to round my mileage off for the week.
Honest easy for most of it them picked it up running Forbidden Drive in a little over 35 minutes of just under 6:40 pace (started around 6:50 and dropped to 6:28). Not much of an effort change from 7:15 to ~6:30 and just went more or less by feel.
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| Saucony Ride 7 Miles: 16.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM 10 miles easy. 5 with Megan then looped around here and there.
+ Rolling, stretching, and core (very late)
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| Miles With Megan Miles: 5.00 | Kinvara 5 White/Black Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM/Lunch: 8 miles easy.
PM: 6 miles. Did 6 x 200 on the track in 36.8 average to get the legs stretched out. Stride felt smooth and powerful.
+ Rolling, stretching, and core (very late)
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| Newton Gravity LE Miles: 8.00 | Saucony Ride 7 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: Off. Might take the afternoon off too and put my day off in earlier than planned (Friday). I took off Saturday before the marathon last year just before my last longer run and doing so sooner before I really start to taper seems to work best. I'm 32 days on, which means I usually take a day whether I want to or need to or not.
PM: off. Felt good to rest. Got a nap in. Grumpy, which generally happens when I don't run.
(Weight 173.3)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 3.10 | 3.10 | 0.00 | 18.00 |
| AM: 13 miles, averaged 7:05. 10 Day Out Workout, 3.5 up/3.3 down. Few strides cooling down.
Well, 11 days technically but Wednesday is my "midweek workout get nothing else done in the morning day." Like last fall and spring 2013 I did a 10k wave tempo alternating ks @ HMP/MP. It's a difficult workout at this point in a buildup. It was around 60 and humid for November 11 with a little wind. Felt okay to maybe "just kind meh" but this is very typical. A day off yesterday didn't help but have me some rest so it helped overall. Stride felt clunky and had no turnover.
Goal was roughly 3:35 per k (5:46 pace) and recover at 3:55 per k (6:18 pace). Usually I will not be able to get down to my recent HMP and my MP will be too fast and as HMP gets slower MP gets faster. Not today, but I was on the track too. HMP intervals were consistent but MP was all over the place! My body was getting confused between a straight tempo and kilometer repeats. I'd start too fast or too slow then try to get on pace.
10k in 37:34 (6:03 pace) (5:50 for HMP/6:16 for MP)
3:37/3:50
3:37/3:52
3:38/3:57
3:37/3:58
3:38/3:50
PM: 5 miles.
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| Saucony Fastwitch 7 Miles: 13.00 | New Balance Zante Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM: Off.
PM: 6.25 miles easy.
+ Rolling, stretching, and core (very late)
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| Newton Gravity LE Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM/Lunch: 8.25 miles.
The price on a pair of ISO Triumphs came down enough finally for me to try a pair. I am very impressed. I wanted a high mileage shoe for recovery runs, long runs, whatever runs. I picked up a pair of Rides a few months ago and they are too firm for as much cushion as they have and they are too inflexible and for faster runner I think makes my achilles work harder (a completely untested theory). The ISO Triumphs were fantastic on this first run. Cushy but not squishy! I now want a closet of them.
PM: 5 miles.
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| New Balance Zante Miles: 5.00 | Saucony ISO Triumph Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Noon: 8.5 miles somewhat moderate. George Bush run.
PM: 5 miles with Megan. We ran on Forbidden Drive and it was very dark even with the street lights and my headlamp. Not super smart given that it's a perfect place to get attacked even in the very upper-middle class neighborhood of Chestnut Hill. Very clear and crisp.
This might be my last double. I am ready to run a marathon and yet I'm enjoying my fitness. Medium long tomorrow, 2-3 mile tempo on Wednesday, and descending singles up to race day. It's been an excellent buildup after a fairly crappy spring racing season.
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| Miles With Megan Miles: 5.00 | New Balance Zante Miles: 5.00 | Saucony ISO Triumph Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| PM: 13.1 miles, averaged 7:35. Did a few strides.
+ Rolling, stretching, and core (very late)
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| Saucony ISO Triumph Miles: 13.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Lunch: 8.25 miles easy.
Broke 2014 mileage totals. I won't hit 4000 miles unless I get ambitious given my planned week off after the marathon but somewhere between current mileage and 4000 will be plenty. It's been a pretty good year. I just need one more solid race to cap it all off.
PM: Off. Taper.
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| Kinvara 5 Black/White 2 Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| AM: 6.25 miles. Did a couple strides. Feeling pretty good.
PM: Hopefully a nap.
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| Saucony ISO Triumph Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 miles. Did a 3-mile dress rehersal tempo in 18:58 (6:19 average)
3 up/2 down with strides
6:20, 6:22, 6:15
Wore my HR monitor for some stupid reason. I was in the lower 170s but I was already running ~145 for 8:40 pace. I tend to run my marathon workouts around 168-170 average.
I ran this on a flatloop in the next town over where I sometimes do my recovery runs. The loop was okay, but it is square and I lose time on the corners. The Flourtown tempo loop is much better even with its ups and downs.
The effort felt a bit high but pretty much how the first few miles of an 8-mile tempo feel when I'm not feeling absolutely fantastic. I'll try to lock into the effort I did last year and try to run as hard as I can. It's likely going to be windy, so I need to try to relax and not fight every split.
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| Kinvara 5 Black/White 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| PM: 5 miles in the rain and semi-darkness. Completely soaked but I had fun and I'm feeling pretty good. On par with last year.
Bib #444. I guess I need to break 2:44:4x. Going to be some difficult winds I'm afraid. I'm not a good wind runner. Or a hot weather runner. Pretty much I'm good when it's 30-45 degrees, overcast, and calm.
+ Rolling, stretching, and core (very late)
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| Saucony Ride 7 Miles: 5.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: 5 miles. Did some strides.
+ light stretching
Feeling pretty good! Still on par with last year. Not feeling stale but not 100% full of fire. I think I'm pretty much there though. Strides felt good and I got down to 5 flat pace or a little under without really jumping on them.
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| Kinvara 5 White/Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AMish: 4 miles easy with 2 one-minute pickups around marathon pace. Did two short strides in the parking lot to get the knees up.
I feel good. I haven't felt stale during the taper. Not so fresh that I feel like I couldn't control my pace, but my legs are moving above a shuffle.
Weight is way up. #goteamskinnyfat
About 200g of carbs for lunch. I hate carboloading because I feel like crap. I just hate eating this heavy when my mileage is down. I know it's necessary of course. Typical pre-race dinner of Thai early this evening. Race is at 7:00 #groan
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| Saucony ISO Triumph Miles: 4.00 |
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| | Race: |
Philadelphia Marathon (26.219 Miles) 02:46:54, Place overall: 98 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 26.20 | 0.00 | 0.00 | 27.00 |
| Wind was a little tough at times today and I missed my goal. However, I called on my extra fat stores to kick the tar out of the last 10k. Dropped a 6:10 at mile 26 (I think my fastest of the race) and 5:30 pace for the partial. I ran a 22 second negative split, so I'm learning the marathon you might say. A PR by 1:28, which is decent but I just ran a half PR of 1:23. No complaints. Slow, yet steady improvement. Full race report to follow.
REPORT
My goal was to run a PR but my A-goal was sub-2:45. However, with 10-12 MPH winds to start and increasing gusts to 14-18 MPH (or more I'm not sure) things were not always easy, particularly with the headwinds going into West Philly (and uphill in a few spots) and heading down Kelly Drive.
Warmed up for 8 minutes and got to the line. Security was tighter this year and I got in the wrong way on the corral. I was going to jump the fence but a guard was busting people, so I waited until he went by to yell at a group of people who jumped over and I jumped when his back was turned :-) I know they have a job to do and that is to keep us safe but if I end up in the 8 minute pace range coral that isn't safe either.
The Race (In the shortest version I can tell for a long-winded fellow):
-Start out well. Pace felt good around 6:20. Got some winds in the first 6 miles. I did not feel as good in the first half as I did last year overall
-The winds in West Philly were not fun. Around miles 10-13 I knew I had to dig deep. I wasn't suffering but I wasn't feeling bullet proof. My watch was way off, so I shut it off for a while.
-First half in 1:23:38, about a minute and a half behind schedule.
-Some tough winds out to North West Philadelphia to the 20 mile mark. I pass my running buddy Jonathan around mile 17 who is struggling. I felt bad and tried to tell him we had a tailwind coming back.`
-Around 19 miles I see Matt (FreakityPopo) and give him a shout at mile 21 in 2 hours on his way to a time I am sure he will soon post :-). I feel tired around 20 (I'm going wall up at 20?!!?). The slight uphill felt terrible. I think disaster will hit. It doesn't. I hit the turn around and my vision pulls the course into sharp focus. I started digging.
-Some tail wind in the last 10k (I think) that I couldn't feel. Some shifting winds that slowed me down around 23-24. I start passing people. I usually get stitches very late but avoided them again this year. Around mile 24 I knew I had it and pushed.
-Mile 25ish I was cruising 6:10 pace pumping my first as if I was Olympian, but actually I am trying to teach Philadelphia crowds to make some noise for an event other than loosing sports teams. #theytry
-I started kicking before the 26-mile mark and gave it heck, finishing at 5:30 pace.
-Second half in 1:23:16 for a 22-second negative split, which really came in the last mile and a half but, hey, where better? I ran a 26ish second negative split last year.
The rich, chocolatey goodness: 6:23, 6:28, 6:28 (balanced; markers were off or something) 6:22, 6:22 (balanced miss split), 6:26, 6:15, 6:36 (hill), 6:18 6:38 (hill), 6:05 (downhill), 6:16, 6:25, 6:21, 6:26, 6:25, 6:28, 6:27, 6:28, 6:30, 6:11, 6:11, 6:23, 6:26, 6:16, 6:10, 76 seconds for .23 (5:30 pace)
Many thanks for the continued encouragement, comments, and many fine examples of running and living. Thanks to Sasha (as always) for continuing this space for this community.
I'll be taking this week pretty much off completely as has been my practice for the last three marathons. I might run short and easy with Megan in Toledo depending on how I feel over Thanksgiving (I'm currently shuffling around at 1:15AM). But that won't be until Thursday or Friday at least. No real training plans until January.
Cheers.
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| Kinvara 5 White/Black Miles: 27.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Complete recovery day. Fairly sore. I feel good about yesterday.
Already thinking about spring racing plans. I am not sure I will do a spring marathon. I'll likely follow last year's pattern of using this week and December as a 5 week recovery cycle and January to start basebuilding into February, while looking to run a fast half in early April. I'll then try to see what I can do at Broad Street four weeks later
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off # 2.
Still a little sore. Some assymetrical soreness in the left quad. Hips are tight and could use some stretching and a nice long walk. Stair test is about a C+/B-. No one-step shuffle but I can feel where I'm tight.
I had a lot of work to do Sunday and yesterday. I cancelled classes basically so I could work on grading. Megan and I are headed to Toldeo fairly soon. It's possible I will run either Thursday or Friday. If we go to the gym with Chas I will cross traing. I am both anxious to run (mostly just anxious in general) and enjoying the time off as I know I need my rest. Put in a lot of miles this year.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off #3. Legs feel much better. Stretched out my hips briefly.
Grading at Starbucks. Not at all what I want to be doing. Your home office is like your baseball glove. I'd much rather have been out running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off # 4.
Megan and I were going to run but went to bed very late and I got up late. I've just been lazy and reclining in the chair. Maybe a run tomorrow. I used some of the drive to Toledo to put together my training schedule for spring. Pretty much whatever I feel like for December with a low-stakes trail race that I did last year. Increase mileage back up over the next 8 weeks, throwing in some farlek runs and basic tempos before starting everything in full swing just after my birthday at the end of January.
Happy Thanksgiving to all! I've already eaten and drank much more than I should have.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Noon: Treadmill - 7 miles easy. 50 push-ups after.
Chas invited us to the Y. I was going to jump on a bike but someone was using it. I decided I'd run easy for however long felt comfortable. I felt good. Overstuff and overwined, but I needed to get the brain chemistry working. Felt terrible and awesome after.
So . . . not a complete week off, but it mostly will be.
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| Saucony ISO Triumph Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off.
I will return to my regularly scheduled running on Monday, but I might hop on the treadmill depending on when we get back to Philadelphia tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off. Long travel day back from Ohio.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Noon: 5 miles
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| New Balance Zante Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: Treadmill - 8 miles mostly easy with 15 minutes moderate
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| PM: Treadmill - 8 miles 50/50 easy/moderate
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| New Balance Zante Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: Treadmill - 8.5 miles.
Did a Justin Park-Inspired, Rob Murphy-Approved minutes workout. Slow to start but a decent push at the end.
3 x 10 minutes @ 7.5, 8, 8.5
10 minutes @ 9.0
15 minutes minutes @ 9.5
5 minutes @ 8
I ran many miles between 9-10 minute pace from May to October. I'm running a little more moderately as I feel like it as I bump my mileage back up over the next three weeks. I'll probably loaf on the trails tomorrow. As I called it last year when I was down about the job market, "playing in the woods."
I'm feeling better now that I'm back to running. The full week off after a marathon helps my body but it kills me mentally. It's like going 100MPH and jacking on the brakes. Had a hard time getting out of bed this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| PM: 11.25 miles on the trails. 1100 feet of gain.
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| Inov-8 Roclite 295 Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| PM: Treadmill - 4.5 miles. I broke the treadmill.
There's an issue with the electronics that complex fixes and then it craps the bed again. Somone's kid was in there running around driving me insane. I was going to hop on the bike but the guy who stands in there not exercising was using it for an armrest. I left pretty ticked, mostly at myself for my inability to get up early and out the door.
I skipped out on the Rocky 50k today. Too close to a marathon even if the plan was to run roughly at 8:00 minute pace. I'll try to get 31 miles in on January 24.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| PM: 7.25 miles.
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| Saucony ISO Triumph Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: Treadmill - 8.5 miles in about 61 minutes
10 minutes @ 7.5, 8, 8.5, 9
5 minutes @ 9.2, 9.4
5 minutes @ 8
5 minutes with strides
Planned to go 5 minutes at 9.6 and 9.8 but I was hitting AT pretty good and called it a day.
Did about 10 minutes on the elliptical in reverse to work the glutes and hamstrings after.
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| Saucony Fastwitch 7 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: 8.5 miles moderate, 7:06 average
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| New Balance Zante Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM: 10.5 miles mostly easy. 52 but dry and chilly. I'll take it.
Faster mile (6:36) to close. That was my slowest split in Philly Marathon and it was uphill into a good headwind.
Philadelphia Marathon finish: why has my left wrist gone limp?
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| Saucony ISO Triumph Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| PM: Treadmill - 8.25 miles.
Light, impromptu workout. 2.5 up, 4 x 1 mile @ 6:15 w/ quarter jogs, cooled down to 60 minutes. Not much of a workout but I just didn't feel like plodding. Just a little something to knock out the cobwebs. Probably another month before I get into a more structured workouts schedule, but we shall see.
#busttherust #burnthelard
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| PM: Trails - 14 miles. Just over 2 hours.
Did one faster mile on a relative flat section with some rocky segments in 6:45 to steal a Strava CR. About 60 degrees. As I was coming through one of the parking lots a hipster was pulling an arrow out of a tree. Apparently he was doing some bow and arrow practice Weatherman-style across the path I was running. A very weird sight. #keepphillyweird.
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| Inov-8 Roclite 295 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM: 10.25 miles. Just under 70 degrees. Went shirtless for a while.
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| Kinvara 5 White/Black Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM: 18.5 miles on the trails. 2000+ feet of gain.
Went with the Wanderers. We dropped some guys off after 10 miles. Went with Preston as long as I could manage. He had a pretty good supply of fuel and water. I went depletion-style (no breakfast, no gels, no water) and even though it was only 18 miles I spent 2:50 running and 2:58 on my feet. I turned around at ~15 miles because I was worried finishing the 3rd corner would leave me not able to get back (the run is called a 4 corners run because it uses all 4 corners of the park and is about 24 miles).
I think this convinced me a technical 50k is not on my bucket list anytime soon.
I saw a black squirrel close up.
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| Inov-8 Roclite 295 Miles: 18.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: 8 miles slow. Legs are pretty dead from yesterday. I would be suspicious if they weren't.
PM: 50 minutes on the elliptical
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| Saucony Ride 7 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| PM: 9 miles easy. Feeling pretty crappy in general.
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| Saucony ISO Triumph Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM: 11 miles.
Fair to partly crappy. Felt a little bit better affter 7 or 8 miles. Played "if the light turns green I'll do the long version of this route." It did, so I went on.
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| New Balance Zante Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| PM: Treamill - 8.7 miles in 60 minutes + 20 minutes on the elliptical
(All at 1.5 %)
5 minutes @ 7.5, 8.0
10 minutes @ 8.5
35 minutes @ 9.0
5 minutes @ 9.5
20 minutes on the elliptical
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 0.00 | 8.75 |
| PM: Treadmill - 8.75 miles in 60 minutes + 15 minutes on the elliptical
(All at 1.5 %)
5 minutes @ 7.5, 8
20 minutes @ 8.5
10 minutes @ 9.0
10 minutes @ 9.3
10 minutes @ 9.5
15 minutes on the elliptical
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| Saucony Fastwitch 7 Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| PM: 11.25 miles easy.
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| Kinvara 5 Black/White 2 Miles: 11.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| PM: 8.5 miles.
Hip has been a little creaky the last three days or so. Feels fine running.
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| Saucony ISO Triumph Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles moderate pace down to marathon pace - averaged 7:06. Did 3 brief strides.
Breathing was pretty high but my first few miles were quick for me. Hard to believe a month ago or so I was running 21 miles at this pace and four weeks ago I ran 26.2 miles 2 seconds faster average than my fastest mile today, which was 6:24.
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| New Balance Zante Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM: 10.25 miles.
Weight is getting down to off-season range. I'll likely mess that up spending 10+ days at my parents'. At least there is no real snow in the forecast so I can get my miles in.
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| Saucony Ride 7 Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Travel day to Maine.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Lunch - 4.1 miles moderate. Didn't make time to fit in more.
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| Saucony Ride 7 Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| PM: 7.5 miles.
53 degrees and sunny. A rare day in Maine for Christmas. Run was not super pleasant given the amount of crap I ate. Usually it doesn't bother me but the OJ and jelly beans were beating me up.
Merry Christmas, FRB!
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| Saucony Ride 7 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| PM: 10.25 miles. Did 4 out and back with Megan then did another 10k fairly steady. 43 degrees and sunny.
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| Miles With Megan Miles: 4.00 | Saucony ISO Triumph Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| AM: rainy and freezing. We are headed to Get Air in Portland for my nephew's birthday. My hand is bandaged because my sister's dog decided he didn't like me, bit my hand, then came after me. I landed two good haymakers on the brute before Megan and family broke us up. I tried scolding him to get him away, but that method doesn't work. Punching him in the head didn't either. Few small puncture wounds and a scrape on my thumb. I could see how getting bit in the leg while running would hurt.
PM: 7.5 miles easy. A little freezing rain. Felt okay for a 4 slice lunch. Had fun jumping on the trampoline and dunking. I pulled out some classics: the Dee Brown, between the legs, double ball dunks.
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| New Balance Zante Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. My blogiversary. Just didn't get out. Looked everywhere for some winter weather shoe attachments. I could only find Yaktrax, which wasn't what I wanted. That's why I just order stuff online.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| PM: 11.3 miles easy. 5 with Megan.
Around 20 degrees and windy with some sleet. Enjoyed the run. Yaktrax weren't necessary, but I wanted to test them. They are just okay. I think they will be good with all the ice in Philadelphia if winter ever hits there.
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| Miles With Megan Miles: 5.00 | Saucony Ride 7 Miles: 11.30 | Yaktrax Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles easy.
A little slippery toward the end. I nailed my ankle bone with a Yaktrax. It's worse than my screw shoes for sure. #ouchies
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| New Balance Zante Miles: 10.00 | Yaktrax Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Probably no run today. I hate to end the year on a zero but I just don't feel great mentally and I've had a bit of a cold the last three days. My hip has also been a bit unstable. I jumped to try to grab the rim at a basketball game and I had a sharp pain when I landed. It feels fine running unless the ground is unstable. It's been making itself known here and there. No pain just unstable.
Happy New Year.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3500.37 | 176.05 | 206.66 | 65.33 | 3948.41 |
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| Kinvara 5 Miles: 249.70 | Newton Gravity III Miles: 224.25 | Newton Gravity LE Miles: 239.80 | Saucony Kinvara 2 (2) Miles: 31.20 | Mizuno Musha Miles: 237.90 | Newton Sir Isaacs (wide) Miles: 8.00 | Saucony Fastwitch Miles: 20.75 | Altra The One Miles: 8.25 | Kinvara 5 Blue Miles: 432.05 | Saucony A5 Miles: 215.00 | Kinvara 2 White/Blue Miles: 224.50 | Saucony Kinvara 4 Miles: 13.00 | Newton MV3 Miles: 44.75 | Saucony A6 Miles: 106.66 | Inov-8 Roclite 295 Miles: 166.95 | Newton Flat 5 Miles: 27.00 | Kinvara 5 Green Miles: 496.70 | Salomon SL Sense Ultra Miles: 34.80 | Miles With Megan Miles: 94.30 | Nike Zoom Streak LT2 Miles: 188.45 | Nike Victory Spikes Miles: 6.25 | Saucony Ride 7 Miles: 367.50 | Kinvara 5 White/Black Miles: 188.50 | Saucony Fastwitch 7 Miles: 151.20 | Nike Zoom Streak LT2 White/Orange Miles: 38.25 | New Balance Zante Miles: 75.00 | Saucony ISO Triumph Miles: 92.60 | Kinvara 5 Black/White 2 Miles: 27.50 | Yaktrax Miles: 21.30 |
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