Of Mice and Marathons

Wasn't feeling like a workout today, but I slept in and still headed over to the track. 2.4 mile warm up, including strides and stretches. 6 x 800 meters at 10k to just below (3:15.3, 3:16.9, 3:17.7, 3:19.3, 3:17.1, 3:15.1 for a average of 3:16.9). I used McMillan, so the times were based on my last race. The times they suggest for 800s are too fast (2:50-3:07). I think I ran about what I did for the last 800M workout some time ago, but the temp and humidity were MUCH higher today, so I guess my fitness has still improved. Ran the first recovery too hard and had to walk a little during other recoveries, but I'm glad I got out the door and got the legs moving. 2.25 mile cool down home. 

This marks the beginning of the marathon buildup. I'm following a modified Hanson Brother's training plan, so I'm going to be doing a ton of goal pace work, which I didn't do hardly any of for last fall's race. 

Made myself a figure 8 with a little tail. To 18th street to the start of one of my tempo loops, and back - 7 miles, averaged 8:32

Old Standby classic with minor variation - 5.75 miles, averaged 8:51

Humidity was 77% at the start. Dropped by the end, but then the temps started to rise. 

Planned on 10 x 3 minutes at marathon goal place (in place of the rather ambitious 6 miles the Hanson brothers call for around week 3 or 4), but even that was too much with the humidity in the upper-80s. 1.6 mile warm up, got through 6 repeats but they felt hard. Walked a bit then 1.5 mile cool down. 7:31.6 average pace, which puts me at 3:17:30.

I did get a chance to run over portions of the 5k course that will be used this Saturday. I run through those streets often but not in that pattern. Should be good if the weather stays cool. The person who won it last year ran something like a 15:40. I had no idea the race was such an event and so competitive. Something like 700 runners.

AM: Rain! Glorious rain! Old Standby + Greenbush/Resthaven/Union - 7.5 soggy, splashy miles, averaged 8:40

Hoping to get out again this afternoon if I can keep the lighting away. 

PM: Old Standby, shorty modified. Keep close to the house in case of lightning - 4 miles, averaged 8:24

Ran to Columbian Park Zoo and ran around the course a bit more (in the correct direction this time). Got the layout down and the rhythm of the course. Weather has strangely cleared out. Humidity looks high, but it's morning. Did some strides at and below race pace. Legs feel good - 5.25 miles, averaged 8:17

B Goal: break 20:30

B+ Goal: break 20:15

A Goal: break 20:00

The heat left town temporarily, so it was in the lower 60s when I left the house. Ran to the park and did a 2 mile warm up with a few strides and quick drills. Lined up behind the young, shirtless guys in the front. The start is at the zoo and it takes a hard left. I thought we would be on the sidewalk, but we had the road to ourselves (not too shabby). You hit the zoo entrance after taking another left. They had some sprinklers on so the walkway was soaked (hope no one slipped). Mile 1 is slightly downhill and I tried to get out of the pack of people: 6:21 a PR in the mile because I never run it. It was about .03 off by my watch. I tried to relax and pay attention to my breathing, which seemed about end-of-tempo effort or a bit higher. Mile 2 was 6:24 (also a 1 mile and 2 mile PR). I started to feel it, but it's a 5k and you run at high effort the whole time. Got back to the other side of the zoo around 2.5 and ran back down the first straightaway and back through the zoo where the wet sidewalks were. I tried to beat a few younger guys just before the finish, but I kicked too early and they went by me. I did have a good chuckle as the two of them went at it. I saw 19:upper teens on the clock so I was plenty ahead of schedule (even though I always say I may not win the race but no one passes me in the final kickdown). Mile 3 was 6:22 (another mile PR and 3 mile PR). The partial (short) split was 27.4 for .07. Another short course, unless my watch is off. Gun time was 19:27, but my watch reads 19:34 a pretty good difference. Oh well. Watch pace puts me around 19:45-19:50 for the full distance so I got my A+ goal. Good substitute for what would have been tomorrow's 3 x 1 mile workout, which would have been slower and not as fun as racing.

4.1 miles home. Off to the farmer's market. Darn good Saturday.