| Location: Naples,FL, Member Since: Mar 29, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 400m - ATC: 1:08 May '11
800m - ATC: 2:32 May '11
1600m - self-timed: 5:??
5k- Vinings Downhill 5k: 18:34 Sept, '11
10.k - Mardis Gras 10k: 39:15 Feb '12
Half - The Scream: 1:23:59 Jul '11
Marathon - Ridge to Bridge: 3:06:23 Oct '11
Completed 13 Marathons & 2 50k & 1 Century ride Short-Term Running Goals: Run injury free
Upcoming Races:
Sept. 14: - Erie Marathon Long-Term Running Goals: Sprint down Boylston Street once per year Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1532.86 | 261.00 | 59.75 | 146.50 | 2000.11 |
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| ST-6 Racer Miles: 198.70 | Boston Adizero Red Miles: 207.00 | Nike Trail Miles: 27.20 | Boston Classic Miles: 62.50 | Nike Free Miles: 57.00 | Adidas Marathon TR Miles: 155.90 | Boston Adizero White Miles: 30.00 | Vertical Feet Climbed - 2011 Miles: 28526.00 | Ghost GTX Miles: 315.00 | Kinvara 2 Miles: 20.30 | Adios Miles: 124.30 |
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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 |
| avg. 8:00 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| avg. 7:50 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 4 m at 7:03 on treadmill |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
| avg. 7:30 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| (12) 1/4 mile intervals at 5:45 pace w/ 1/4 mile jogs between |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 3.00 | 0.00 | 14.00 |
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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 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
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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 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| 3 @ 6:50 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 1.00 | 0.00 | 3.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 1.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 3.00 | 0.00 | 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 4 m @ 7:00 pace, Spin class, easy 3 m jog home @ 8:40 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
| (4) 400 @ sub 6:00, rest easy pace interspersed with some strides |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| avg 8:15 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 10.00 | 0.00 | 0.00 | 13.00 |
| 12 m @ avg 7:42 pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 5m @ avg 7:29 pace, 3 mile cooldown w/ downhill strides |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| 8 m @ 7:36 avg pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.50 | 0.00 | 0.00 | 8.50 |
| 6.5 m @ &:15 pace, 2 m cooldown |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 16.00 | 0.00 | 0.00 | 18.00 |
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16 m @ avg 7:07 pace on Atlanta marathon course (hilly!) Surprised myself here, fastest run ever at that distance, powered strong up hills. Pushed the pace, but was not race effort, felt comfortable, huge uphill in Mile 16 took me to my limit, as I maintained pace up entire hill ... other than that, felt like I had some more in the tank to log more miles at that pace ... but 16 miles was my target distance ... did 2 m cooldown. http://connect.garmin.com/activity/74109029
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 2.00 | 0.00 | 10.00 |
| 8 m @ avg 7:49 pace 2 m on treadmill in morning after Spin Class
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 3 m @ 6:45 pace, 3 easy |
| | Race: |
Roswell Kiwanis 10k (6.2 Miles) 00:43:45, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| 10k race, not happy with time although double loop course with very big uphill in mile 2 & 5. Foolishly went out first mile in 6:10 ... then came the uphill and realization that my legs were still recovering from 16 mile 7:07 run 6 days earlier & running 3 miles @ 6:45 36 hours earlier. I threw my goal of breaking 41 minutes out the window & settled in to low 7's. Finished in 43:45, which was good enough for 4th overall & first in Masters. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 7 @ 7:22 avg pace, 1 m cooldown |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8:27 avg pace | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Trail Run - 8:24 pace. Hoping softer running surface will help my legs get back to feeling like they should! Would have liked to run further, but darkness was looming, and there was a very shady looking character loitering in the parking lot. I did 3 out & back jaunts, instead of my normal 4 mile loop, so I could keep an eye on my car! In a way, this was nice, because I got to steer clear of the really hilly sections of the trail. Of course, if the freaky looking dude would have confronted me with a gun, I couldn't have given a rats arse about my car! Oh well, 4 miles is better than none ... and it was probably good to go light as I wait for my legs to get more accustomed to running more regularly! 8:32, 8:13, 8:18, 8:31
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 1.00 | 0.50 | 0.00 | 6.00 |
| Just what the Dr. ordered ... a week at the beach ... with no hills & a softer running surface on the hard-packed sand 1 m warm-up, 1 @ mp, 3 easy with 100 meter strides every 1/2 mile, 1m cool-down. Felt good after being in car 6 hours. 7:47, 7:14, 7:29. 7:35, 7:49, 8:56
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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 |
| Biked 21 miles @ 17.5 mph, followed by 13 mile run on beach @ 8:15 pace. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 on beach @ 8:23. Very windy, 3 up & backs, even pace but like intervals with wind! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Recovery jog on beach @ 9:45. Battling sore throat, may just be allergies.
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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 |
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Easy 7 on beach @ 8:50 pace, still fighting chest congestion.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| 7 miles on beach, 6 miles @ 8:20 pace, Mile 6 @ 6:45 More importantly, shot an 83, 8 pars ... 1 birdie ... that does not happen too often!
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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 |
| Avg 8:23 8:49, 8:18, 8:08, 7:54, 8:27, 8:16, 8:41, 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.00 | 0.00 | 9.00 |
| 8 miles @ 7:45 pace, last mile @ 6:46 7:53, 7:47, 7:44, 7:47, 7:46, 7:40, 7:37, 7:43, 6:46
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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 |
| 8 @ avg 7:50, cooldown @ 9:50 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 @ 8:08, 2 m cooldown |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
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Track workout: 3 x 1 mile w/ 400m easy jog intervals. 6:11, 6:04, 6:02 I threw in an extra 1/10th mile onto end of last mile to simulate a 5k finishing kick ... did this in 30 seconds ... 4:56 pace. I decided on this workout last minute, as I am running a 5k Saturday, and my training has been more focused on building mileage vs. speedwork ... so I wanted to get a feel for how I might perform Saturday. My 5k PR is 21:07 & my goal is sub 20. I think I should be in good shape for this, as that requires a 6:25 pace ... so as long as I do not go out too fast (which I always do in a 5k), I should be able to maintain that pace, as it is 20 seconds slower than the mile intervals I just ran. I have only done a few track workouts before & never 1 mile intervals, so not sure where this stands in terms of improvement, but I don't think I could have performed at this pace last fall. I look fwd to incorporating weekly track workouts once I get my base mileage built up to where I want it, but that is probably still a month away ... I signed up for the 5k because it is sponsored by a local brewery ... so could not pass on the free beer & music festival post-race! :-)
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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 |
| 4 easy miles around soccer fields during sons scrimmage. always nice to do recovery miles on grass. |
| Boston Adizero Red Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 4.00 |
| Easy run with varying length strides ... no rhyme or reason ... just a little loosening/sharpening for 5k tomorrow. | |
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| | Race: |
SweetWater 420 5k (3.1 Miles) 00:20:36, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 3.10 | 5.00 |
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Fun, slightly disappointing, rewarding race! Extremely hilly course! Goal was to go sub 20, which I was confident I would get. Was comfortably ahead of pace, but knew I was in trouble at the 2 mile mark when my Garmin read 2.1! I was still fine on pace, but pushing hard & more hills were ahead! At 2.5 mile mark, hit the wall ... if that is the right term & possible in a 5k! I slowed to a jog as I was spent, then kicked it back in again with about 0.2 to go. Finished in 20:36 ... according to Garmin I covered 3.2 with an avg pace of 6:22 ... a 6:26 is required for a sub 20. Regardless ... this was a PR by 31 seconds on a really tough course ... and I did win 1st in Age group & got a couple free pints at SweetWater 420 at finish ... with a live musical festival to boot! I am confident I will break 20 on my next 5k race, and my goal is now sub 19. Best part of day was my 13 year old son joined me for his first race ... he finished in 26:30 ... which is pretty good considering he has never run that distance or trained ... although he is a soccer player. Great news is he enjoyed it ... and wants to sign him up for another one. Maybe with a little persuasion, I might be able to get him to join me on some training runs! he lives with his mom, otherwise that would be a no brainer ... but the fact he enjoyed the experience is a good step in the right direction!
Garmin Splits: Mile 1: 5:59, 2: 6:14, 3: 6:57, 0.23: 6:07 pace | |
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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 |
| Trail run - 9:20 ap | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| Signed up for another 5k this Sat, planning on b2b weekend PR's ... since I did not achieve the time I hoped for last weekend! Anyway, I figured a little more speed work was in order, so headed to the track. Mile w/u, 3 x 1 mile w/ 600m recovery, Mile c/d M1 - 5:44, M2 - 5:53, M3 - 5:39 I figured the third mile was going to be tough, since I have not done too many track workouts & never really done timed miles ... so I made a deal with myself that I would not look at my watch the last mile & just try to run a pr for the mile (since the first one I ran was faster than I have ever timed myself for) ... I was hoping that would at least keep it under 6:00 ... but lo & behold, I turned it up a notch! Makes me want to go back to the track & just do some warm-ups & see how fast I can run a mile ... probably will do this in a couple weeks. For now, I am confident I will get my sub 20 5k & plan on targeting 19:30 if I feel good race morning.
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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 |
| Windermere Loop
AP - 8:00, 995' +/- el
816,808, 812, 804.804,758, 806,759,745,736
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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 |
| Recovery run, 7 @ 8:30 then 1.5 @ 10:00 pace After my last several runs in my ST-6 racers which I bough in a whim for my 5k's, I decided to break out my old Boston Classics which I have not used much since migrating to the Adizero close to 2 years ago. I was amazed at the difference, felt like I was running with bricks on my feet the first couple miles! Oh well, I guess that is good, if I want my racers to keep feeling like feathers, it is good to mix it up! I just found it a little humorous, because I ran in the Boston Classics for 7 years & I remember thinking so many times how it I thought it funny people would sacrifice the cushioning I enjoyed for a lighter shoe, as if that could really make a difference! Well, now I know it does!
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| Boston Classic Miles: 8.50 |
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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 |
| 4 miles to gym at 7:45 AP, Spin Class, 4 mile recovery run home @ 9:35 AP |
| | Race: |
Blimpie Fitness Challenge 5k & 10k (9.3 Miles) 01:00:53, Place overall: 7, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 9.30 | 11.30 |
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Very pleased with both my races this morning! 5k @ 7:30 & 10k @ 8:30 Had never sun sub 20, jumped to sub 19 with an 18:54. My second fastest 10k time with a 41:59, was not trying to PR, felt good.
Saw several friends at race & met several new ones as well.
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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 |
| Recovery Run @ 8:24 AP... Happy Easter!
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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 |
| Woke up feeling sore, was not going to run today. Went to Centergy class at gym this morning for some dynamic stretching. I should do this more, I am one of the least flexible people I know, and running seems to magnify that problem. Was going to go to Spin class at 5:30, but bageed that idea cause I really felt like I needed rest & really do not enjoy going to the gym twice in one day. I felt guilty though, so when the sun came out I went to my favorite trail for an easy 4 mile loop - 9:57 pace. Slow ... yes ... although that trail is never easy! I think I have only done the loop in under a 9:00 mile one time, and I run it a fair amount! But it was beautiful out, so I am glad I got out and did it, legs started feeling a little better after first mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 4.00 | 10.00 |
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PM Update - 5 Mile Progression run on grass around soccer fields during sons practice, legs felt/feel great! 802, 745, 727, 714, 643, cool down 930
AM - 4 mile trail run again, wanted to get a new PB, which I ran
last fall right before BQing at St. George, as I know I am in better shape now …
and wanted to get a new benchmark before the 90 degree heat arrives. Mission accomplished, 8:26 AP, this being 25
seconds per mile faster that my 8:56 I ran it in last September. This is my favorite trail run, but it is
tough! The first half of Mile 4 is steep uphill, including
a section with about 40 steps due to steepness, which equates to a strenuous
effort regardless of what pace I run! M1 - 8:23, M2 - 8:14, M3 - 7:56, M4 - 9:10
So … I have been thinking a lot about my running goals …
I found an interesting article (link below) on the
importance of varying training, and while it was written primarily with the tri-athlete
in mind, I think it applies to the long distance runner as well. I have some pretty lofty running goals, as
most of us do on this site. While I only
started running competitively in the last year, for me I find it important to
constantly remind myself how I should best progress in my training to reach my
overall goals. Having just turned 45, I
believe balance and consistency is the key.
For the first time in my life, I have improved upon my consistency, as
that was my number one goal at the beginning of the year, to build an aerobic
base from which I could produce gains.
While I am only 4 months into this phase, and it will probably take a
couple years of consistent running to get to where I need to be, I must
constantly remind myself that injury prevention is Priority One … and this is
where I believe Balance is critical, and my training needs to constantly change
focus to achieve this. I am no longer
25, and cannot continually ramp up mileage and intensity, like I probably could
have 20 years ago, and achieve success.
While continual improvement at all distances is my primary
goal, I must remember that I cannot achieve these goals overnight, and steer
myself away from the desire to constantly enter races and try to put forth PR
efforts, as I am convinced this will only lead to one thing … injury! As I have considered the different aspects of
the goals I want to accomplish, I have determined that ultimately my goal is to
reach my peak running performance at Age 50 and beyond, while remaining injury
free throughout the process … that would involve 5 years of consistent training
with balance. My ultimate Boston goals
are a Top 20 finish in Age Group 45-49.
Because of where my birthday falls, I will get to run Boston twice at
the Age of 49, the first time being on my birthday! A Top 10 finish in 50-54 Age group at
Boston, in the 121st running, on April 17, 2017, 3 days before
turning 51! And lastly, at Age 55-59,
well … I hope to win my Age Group at Boston! I have come to the conclusion at the age of 45 that my competitive soccer days are over, and running has replaced as my primary passion ... I probably would have picked golf, but that is just to expensive ... it will probably replace running at 60! lol Anyway, interesting article here, the author runs a local training facility, and was recently selected as the coach of the the official Team USA, for the 2011 ITU World Championships in Beijing, China.
http://thesportfactory.com/site/trainingnews/Peripheral_Training.shtml
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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 |
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Legs felt great this morning, went to trail to do an easy 4 mile loop, as I did a double run yesterday. As soon as I started running, I was experiencing a 'popping' in both legs beneath my calf muscle. I have experienced this before when my muscles are tight, but never with the frequency I did today. I took it very easy, to see if it would work itself out, but it continued. A 1/2 mile into run, I stopped to do some calf stretches, and then started back at an easy pace with a shortened stride ... the 'popping continued, although less frequently. I kept it easy, and eventually it stopped, but I could still feel the tightness, particularly on inclines, which there are many on this trail. Talked to trainer at the gym, and they said it was definitely my achilles tendon. There was never any pain, & I am not really sure what the 'popping' was, other than my leg sending a signal to my brain that I better take it easy ... or something might really pop! I think the easy jog was good for it to stretch it out, & I definitely heeded the warnings & kept it easy - 10:20 AP. When I got to the steps at the base of the steep incline which covers most of Mile 4, I stopped my run. Counted the steps as I walked up them, as I always wondered how many there were that inflict pain on me every time I run this trail ... there were 65. Did some more stretching at the top of the steps, the enjoyed a peaceful walk up the hill & back to my car. Thanks to the lovely humidity that we enjoy here, I was still drenched at the end of the run, despite the easy pace ... so I felt like I got a good exercise in ... despite the issues. Will do some more stretching & Spin class tonight & probably find some flat running to do tomorrow. I run a lot of hills & it definitely is tightness caused from running up hill. Followed up Spin class with a short progression run of 1.8 on treadmill.
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| Nike Trail Miles: 3.20 | Boston Classic Miles: 1.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Achilles Maintenance! 1m TM, Spin class, 1m TM, Centergy Class
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| | Race: |
Abba House 5k (Alex) (3.1 Miles) 00:23:29, Place overall: 15, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| This was my son's first official 5k, so I just paced him ... he is not a runner (yet), but he is a soccer player. His goal was to break 25 (mine was 24 for him, because there was a big downhill start ... but I did not tell him this). He ran a great race, finished strong, and had a great time ... 3rd place Age Group medal ... nicest medals I have ever seen at a small local race, as they actually had custom race logo medals ... anyway ... he was excited to get an award ... and that will be encouraging to him to enter another one! :) 7:08, 7:52, 7:48 ... and a 5:28 pace the last .12! AP - 7:31. He says I should not have slowed him down the second mile ... but he has no idea how many times I have struggled in the 3rd mile because I ran the first 2 too fast! Much easier to run a smart race in someone elses shoes! lol He ran great & I was very proud of him! Figures the one race I am in that I don't actually race is the one where the fast guys don't show up ... winner was 19:26 ... and I am certain I would have gone under 19 on this course & won overall ... which would have been nice to get the $40 gift certificate! Oh well, it was more fun running with my son, that makes for a much better memory anyway ... not too mention I am supposed to be nursing the tightness in my achilles & not racing! :) It was a point to point course, so after the awards, he went home with his mom & I got another 4 in running back to my car, with a couple faster miles in the middle: 7:36, 6:59, 6:44, 9:00
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| Boston Adizero Red Miles: 7.00 |
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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 |
| Trail Run - 35:00 8:45 pace
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| Adidas Marathon TR Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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Grass around soccer fields - Easy pace w/ some 1/4 pick ups and varying length strides. AP - 7::45
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| Adidas Marathon TR Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Spin Class & then progression run on TM |
| Boston Classic Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 6.00 | 1.00 | 1.00 | 9.00 |
| Great run, I always seem to surprise myself with improved speed after taking some easy/rest days! Obviosly the improved speed comes from the higher mileage I have been running, but it never seems to kick in until I take some rest/recovery. I tried the virtual partner on my Garmin for the first time tonight, and I really liked it, as with a quick glance of the watch I could see if I was gaining or losing on my target pace, but I never knew what pace I was averaging or how far I had gone ... so as a result I ran more on feel & did less analysis while actually running. I set the work out for 9 miles @ 7:00/mi pace, but as I was running comfortably and my lead gradually was increasing on my virtual partner, I decided to try to get up to a 0.2 mi lead on the virtual partner by the time it reached 6 miles, as that would mean I was running a 42 minute 10k. I achieved this without pushing too hard, so increased the pace progressively for Mile 7 & 8, and then did a mile cool down. My overall avg pace for 8 miles ended up being 6:38, which I was pretty pleased with since my 10k PR is 41:35 @ a 6:37 pace ... and I definitely was not racing! Also, this run was on grass around the soccer fields in my trail shoes, not quite the same rebound as racing flats on pavement.
| 1 | 06:53 | 1.00 | 06:53 | | 2 | 06:47 | 1.00 | 06:47 | | 3 | 06:46 | 1.00 | 06:46 | | 4 | 06:45 | 1.00 | 06:45 | | 5 | 06:39 | 1.00 | 06:39 | | 6 | 06:40 | 1.00 | 06:40 | | 7 | 06:32 | 1.00 | 06:32 | | 8 | 06:02 | 1.00 | 06:02 |
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| | Race: |
Run for ALS 5k (3.1 Miles) 00:19:17, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.90 | 0.00 | 0.00 | 3.10 | 13.00 |
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Mixed emotions about how I feel overall about this race, although overall I can't be upset with my time, just a little disappointed that I hit my aerobic threshold at Mile 2, at the top of a long tough hill! At that point, I realized there was no way I would PR, so did not push too hard in Mile 3, then sprinted the last .1. The race started 30 minutes late because apparently a dump truck had turned over somewhere in the area, & the sherriffs did not want to close road until they were sure that it was not needed for emergency vehicles ... always tough to time being ready to go with a long delay!
I went out faster than I knew I probably should have, but that was the only way I would PR on this course, so I figured I would at least put myself in position to PR by the time I hit Mile 2 marker, unfortunately I had little left at that point. This course was much tougher than the 18:54 I ran 2 weeks ago, so setting another PR was probably an unrealistic expectation. With a tenth of a mile to go, I decided to get in the afterburners to try to catch the guy ahead of me, who turns out was in my Age group ... he had about a 30 meter lead on me. I steadily gained ground & passed him with about 20 yards to go, he tried to pass me back, but I held him off and finished about 1 yard ahead ... we had the same finishing time. Always nice to close out the race with a head to head victory! Mile 1 was net downhill - 5:50 Mile 2 had 111 elevation gain & 69 drop - 6:20 Mile 3 had 111 elevation gain & 89 drop - 6:44 The last tenth had a drop of 10', ran it in 24 seconds, which is a 4:00/mi pace ... I was determined to finish ahead of the guy in front of me & finish on a positive note! Overall Avg Pace - 6:13
I went to run the course a second time at an easy pace, and actually got stomach cramps just past Mile 2 while running an 8:20 pace ... so I definitely was not at Peak performance this morning ... but considering it is only the second time I have gone sub 20 ... and the hills ... I guess the final verdict is I should be happy with my time! PM - 7.5 mile trail run - AP - 9:33 - El gain: 886'
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| ST-6 Racer Miles: 5.50 | Adidas Marathon TR Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Trail run - 660' vert - 9:59 AP |
| Adidas Marathon TR Miles: 6.20 |
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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 |
| Soccer Fields 825,749,736,755,749,735,741 AP - 7:50
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| Adidas Marathon TR Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.20 | 1.00 | 0.00 | 8.20 |
| 9 PM - 80 degrees - had to wait for sun to go down to run 10k in 43:01, AP - 6:56, 346' vert - felt good today
2 mile cooldown @ 8:25 Ipod died @ Mile 4 - Guessing water damage from sweat pouring down on it!
| 1 |
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7:31 |
| 2 |
|
7:01 |
| 3 |
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6:55 |
| 4 |
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7:01 |
| 5 |
|
7:00 |
| 6 |
|
6:34 |
| 6.2 |
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6:02 |
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| | |
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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 |
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6 AM 65 deg 100% Hum 11 miles 1:37:16 8:50 AP 940' Vert
Interesting run, planned on going easy, trying to switch to morning runs with the arrival of heat. Figured I would keep it around 8:30. First 2.5 miles are down hill & I was around 8:15 going easy, with lots of uphill ahead, when I oddly got a side stitch! I debated turning around and just getting 5 in, but the major deterring factor there was it was all uphill back to the house! Took a short walk break & resumed at slower pace, but it did not want to seem to go away! Thankfully about two miles later the discomfort lessened, as I was getting farther away from home with every step I took! By this time my avg. pace had dropped to 9:00 & I just tried to keep it under 9 the rest of the way which I did. I have a feeling if I would have gone any faster the cramp would have returned ... not sure what caused it. Anyway, I spent the better part of the run debating the value of a slow paced run to help pass the time, as of ten I have heard people say eliminate the 'junk' miles ... although I can not say I have heard that on FRB. Since I was starting this debate with myself, and the primary reason was to pass the time & keep a positive frame of mind, I figured I would first remind myself of the positives: 1) I would like to lose 5-8 pounds to get to a more ideal race weight + 2) Running through discomfort is required in races, so this was good mental training +
2) I am trying to increase mileage and prevent injury in the process + 3) Slower pace means more time on feet + 4) This is supposed to be a recovery run anyway + 5) I can actually get to the top of the big hills w/o feeling trashed + 6) I should have left the house earlier, it is getting Hot! -
All in all, I decided I need to do more of these runs ... I tend to be too concerned about my pace on easy runs, and they usually get progressively faster the more I look at my watch ... nothing like a side cramp to eliminate that problem Today will be the first day in the 90's, unfortunately that usually becomes the trend quickly thereafter! I am a little disappointed I will not be making it out to race Ogden as I was really looking forward to it, so as a consolation to myself last night, I signed up for a downhill half marathon in the NC mtns June 4th. I have not raced a Half marathon in 9 years, and that was when I was more of a casual runner getting ready for my first marathon, so I will PR. Trying to determine what my goal will be, definitely sub 1:30, but I am thinking sub 1:27 would be nice, it has a net elevation drop of 1100'. Guess I will decide when it gets closer, based on how I am feeling!
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| Boston Adizero Red Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.50 | 0.00 | 7.00 |
| 7:30 PM 84 deg 48% hum 800s
Lap Time 400m recovery
1 2:57 2:32 2 2:57 2:54 3 2:57 2:44 4 2:59 This was my first 800s workout, and a little bit of a learning experience. I planned on using my average lap pace to stay on pace, but quickly realized you can't do that on a track! Unfortunately, I did not have my watch set to show my lap times, so I really had no idea what pace I was running, but figured I would just figure it out once I got home & downloaded the data! My first 800 my watch said I was running a 5:38 pace, which I knew I wasn't, but I figured I would try to maintain that pace on my watch for all of them for a consistent effort. I am too tired to figure it out now, but guessing my pace was a hair under 6:00/mi based on my 800 times. I was planning to do 6-8, but with the heat & not really knowing what pace I was running, I figured 4 was a good start! After a mile cool down, I was feeling a little guilty about stopping at 4, so I jumped on the astro turf football field & decided to do a few sprints & pretend I was in high school. I sprinted to the 10 yd line, jogged back, then 20, 30, 40 ..... up to 100. My last 100 yard sprint was 13 seconds. It was a fun way to end the workout, concluded with another Mile cooldown. I have no idea whether there is any validity to the Yasso 800s theory & but it makes for a good training target goal & since my goal is to run a sub 3, I would like to buildup to running 10 of these at the pace I did today. I am pretty sure I could have done a few more today at that pace, but since I did not know what that pace actually was at the time, I did not want to push it. Ironically, turns out I was running at exactly the pace I need to, based on Yasso's theory & my marathon goal. Now the question is, can I make myself do a track workout once a week in 90 degree heat? Can't answer that one, guess time will tell! lol
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 0.00 | 0.00 | 0.00 | 1.30 |
| Jogged over to see my son, ate two pieces of pizza, jogged home. Rest day for 5k tomorrow, will see how I. feel, may race ... may make it a tempo run & do course twice ,,, or maybe both!. Not feeling overly speedy at the moment. |
| Boston Adizero Red Miles: 1.30 |
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| | Race: |
Run for a Reason 5k (3.1 Miles) 00:20:16, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.10 | 3.10 |
| Tough Course, did not set high expectations. Second 5 k in a row where I have gone out too fast when big hills lie ahead. Lesson learned: Either don't run 5ks with big hills, or at least don't take off at PR pace! Being on pace at the 2 mile mark means nothing when you get to to the top of a hill at Mile 2 & you are aerobically spent! I finished second overall, but got caught in no man's land. At top of hill at Mile 2, I could no longer see the young high school kid in front of me, and no one was in sight behind me either ... this is the disadvantage to a small race ... as it is hard for race adrenaline to kick in when no other runners are in sight. Not a bad overall time for tough course, but pretty ugly splits for a race, I did not push hard on Mile 3 ... in part because I was spent, part because there was no other runners in sight, and part because I really did not set any pre-race expectations. Oh well, it was fun ... and I got a couple faster miles in. Time to switch gears & prepare for my half marathon in 3 weeks. 6:00, 6:26, 7:18, 5:19 pace for final tenth AP: 6:32
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 2.00 | 0.00 | 0.00 | 16.50 |
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Well, it has been a while since I have done a long run, as I am not currently training for a marathon, but with 50 degree temps this morning I figured I better take advantage, as probbably wont see that again for at least 4 months! I did not have a pace goal, just wanted a long run at comfortable pace. Felt good & did not push hard at any point, was happy to see I was averaging a 7:38 pace at the 11 mile mark. At that point however, I started to feel tightness in my left calf, so I stopped to do a little stretching & then switched gears from gears from comfortable to slow, easy run for last 5.5. I ran the bike course of an Irongirl triathlon at Lake Lanier that a friend of mine was running & encouraged the cycling ladies along while I ran, which really helped to pass the time! El Gain: 1,065'
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|
Avg Pace |
| 1 |
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7:56 |
| 2 |
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7:25 |
| 3 |
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7:52 |
| 4 |
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7:50 |
| 5 |
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7:33 |
| 6 |
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7:20 |
| 7 |
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7:30 |
| 8 |
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7:07 |
| 9 |
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7:55 |
| 10 |
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7:50 |
| 11 |
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7:40 |
| 12 |
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8:35 |
| 13 |
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9:01 |
| 14 |
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8:42 |
| 15 |
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9:00 |
| 16 |
|
9:29 |
| 17 |
|
9:07 |
| Summary |
8:05 |
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| http://connect.garmin.com/activity/85879955
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| Boston Adizero Red Miles: 16.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 2.00 | 0.00 | 0.00 | 7.50 |
| 8 PM 55 degrees WooHoo! Soccer Fields on Grass - it is almost exactly a 1/2 mile loop around fields.
4 half mile intervals & a couple tempo @ 8:00 pace
| Split |
Time |
Distance |
|
Avg Pace |
| 1 |
0:04:13 |
0.5 |
|
8:27 |
| 2 |
0:04:14 |
0.5 |
|
8:28 |
| 3 |
0:03:28 |
0.5 |
|
6:56 |
| 4 |
0:04:13 |
0.5 |
|
8:27 |
| 5 |
0:03:28 |
0.5 |
|
6:56 |
| 6 |
0:04:12 |
0.5 |
|
8:25 |
| 7 |
0:03:28 |
0.5 |
|
6:56 |
| 8 |
0:04:12 |
0.5 |
|
8:24 |
| 9 |
0:03:27 |
0.5 |
|
6:54 |
| 10 |
0:04:13 |
0.5 |
|
8:27 |
| 11 |
0:03:59 |
0.5 |
|
7:59 |
| 12 |
0:03:58 |
0.5 |
|
7:56 |
| 13 |
0:03:58 |
0.5 |
|
7:56 |
| 14 |
0:03:57 |
0.5 |
|
7:55 |
| 15 |
0:04:55 |
0.5 |
|
9:51 |
| Summary |
1:00:01 |
7.5 |
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8:00 |
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| Adidas Marathon TR Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Went to an open track meet at Emory University put on by the Atlanta Track Club. Nice cooler weather in evening, unfortunately that did not help tightness in legs, and foolishly I did not warm up properly before the 400m! Ran first 200m in about 30 seconds, which I soon realized was too fast, as at about 250m I was pretty much done!! Afterward, I felt tweaking in my hamstring, so I opted not to run the 1500 & 3000m. Note to self, do not run 16.5 & 7.5 miles the two days before a track meet! They hold these the next 4 weeks, so I hope to make it back, as it would be nice to establish PR benchmarks at these distances for future comparison, although I definitely know I will never be a track guy ... there were some smokin fast dudes there! So, basically it turned into a recovery day ... have to decide what Wednesday will be!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 4.00 | 0.00 | 0.00 | 6.50 |
| 8 PM 70 deg 64% Hum Soccer Fields 6m @ 7:14 AP - 1/2 m cool down 1- 7:57 2- 7:31 3- 7:16 4- 7:10 5- 6:51 6- 6:35 Felt better as run progressed.
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| Adidas Marathon TR Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 2.00 | 0.50 | 0.00 | 15.00 |
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Ran 3m to Walmart @ 7:12 AP - 7:37, 7:06, 6:52 Bought a new sprinkler & Sobe water Ran 3m home @7:56 AP - 7:54, 7:52, 8:04 Ran 1 mile in front yard barefoot, doing 50 yard strides thru sprinkler, with jog backs, 13 total between 8 & 9 seconds each. 11 PM - 70 deg 75% hum Somewhat of a monumental run for me, as I surpassed last years total mileage. Easy tempo run, 8m @ 8:20 pace.
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| ST-6 Racer Miles: 8.00 | Boston Adizero Red Miles: 6.00 |
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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 |
| 8 PM 82 deg 48% hum My son rode his bike with me, I convinced him to run 1 mile while I recovered from the first 4. I don't think he was happy, when he got back on the bike, I did not see him again until I got home ... and he had the water! 4m @ 6:52 AP - 6:56, 6:47, 6:55, 6:49 - rode bike 1 mile 3m @ 7:38 AP - 7:10, 7:55, 7:49
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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 |
| 64 deg 94% hum finish 80 deg! Note to self, do not debate for an hour if you are going to run or how far, just do it before it gets hot! Was planning on 13 this morning, but since I ran 7 last night & with the heat, settled on an easy 10 or 11. At 8.5, it was no longer easy, so I switched to walk/jog last 2.5 miles ... as I wanted to get home still feeling like this was an easy run! First 8.5, AP 8:20, next 2.3 - 12:50 ... will call it 10 miles!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 4.60 | 4.60 |
| Emory track night with son. 82 deg, 50% hum
8:02 PM 800m - 2:32 (Garmin read .51 miles) Alex - 2:38 8:30 PM Mile - 5:52 (Garmin read 1.05) Alex - 6:06 9:07 PM 5000m - 20:14 (Garmin read 3.24) eased off 3rd mile
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 4.00 | 0.00 | 0.00 | 8.40 |
| 8:30 am 68 deg 100% hum 8.4 m in 65 min Finishing up an easy week by design - R&R Set out to run sub 7 until no longer comfortable, recovery run back home. 6:53, 6:48, 6:56, 6:53 9:00, 8:30, 8:00, 8:30, 9:00 Enjoy the Holiday weekend!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 1.00 | 0.00 | 3.00 |
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Came up with a 1.5 mile variation to my normal 4 mile trail loop ... for downhill speed training ... first half mile on service road leading down to base of dam (185' elevation drop), next half mile is trail along river & then some ups & downs, 3rd half mile is all up hill on trail (164' rise) Too bad I didn't think of this more than 6 days before my downhill half! Oh well ... I see a 2:50 at St.George next year if I get in and train on this loop! Pretty brutal 1/2 mile downhill speed intervals with 1 mile uphill recovery. The nice part is you are in shade 95% of the time ... and can jump in lake to cool down when finished.
I ran the loop twice, downhill 1/2 mile splits were 5:23 pace & 5:11. I took it super slow on the trail sections. I .look forward to doing more loops when I start earlier in day & am not in middle of holiday weekend! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 74 deg 88% hum
3 miles with Alex - middle 1 @7:52 - other 2 easy He did not like running in heat!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| 78 deg 83% hum HS Track Took Alex to first day of cross country practice - he did 2 miles in 15:07 - not a time trial - just a comfortable tempo run - then they did plyos & worked out with weights - he seemed to enjoy it. I ran 5 miles on track w/o a plan! just wanted to get some miles in w/o a strenuous workout: 1 mile @ 7:33, 400m in 83 sec, 1 mile @ 9:18, 400m in 77 sec, 1 mile @ 8:04, 400m in 75 sec, 1.25 mile cool down @ 8:45. Legs felt fresh ... like they should 3 days before a race! I was going to wear my Brooks ST-6 flats until I looked at the tread before putting them on, needless to say, I am not happy about the amount of wear on the tread I saw after only 98 miles on them! Decided to put them aside for only races ... i had read reviews the tread did not last long ... but to have tread rapidly deterring after 100 miles ... I think Brooks is going to hear from me!
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| Boston Adizero White Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| 72 deg 100% hum Track - 4 miles @ 7:30 AP
1 mile warm-up @ 8:26 400m - 83 sec 400r - 122 sec 400m - 83 sec 400r - 119 sec 400m - 81 sec 400r - 121 sec 400m - 81 sec Cool down @ 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 1.00 | 2.50 |
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8 am 72 deg 100% hum Was going to not run today, but I was at track to take son to cc practice ...
And I got sucked into 4v4 pickup soccer game last night ... So I was kinda
feeling like I needed to shake my legs out from all that lateral movement! I
really need to get back on a team this fall, it is great cross training for
running! Kinda funny, because I always ran some mainly as crosstraing for
soccer!
2 800s @ 6:30 pace with 800 wu, recovery, & cd Race strategy! I have not raced a half marathon since I can remember, which pretty much
means I will get a PR whatever I run it in! I am a little on the fence as to
what my goal/strategy should be ... I am confident I can break 1:30, and have a
stretch goal of 1:25 ... since it should be a fast course. The only problem
with that is - that is a 6:30 pace, and I definitely do not feel comfortable
going out that fast ... and that would mean running sub 6:30's later in the race
to make up for it ... which is not likely to happen.
First 4 miles is rolling hills - thinking 7:00 miles here (28 min)- pretty
fast for me, but not too aggressive which I would pay a price for later. The
next 6 miles are pretty much downhill - thinking 6:30's here (39 min). The last
3.1 are rolling, but still with a net downhill - thinking 6:45 pace here (21
min).
That would bring me in at 1:28:00 on the button. I would be happy with
that, so guess that will be my plan ... if I am feeling strong, I may try to
shave a little time off each split, but doubt that would be enough to get to
1:25 (although I did figure out if I shave 10 seconds off each split that would
get me a 1:25:50). The alternative is to go out faster & risk blowing up
... but I see little point in doing that ... and ruining what will be a fun
weekend in the mountains! Ok ... I now have a race strategy ... at least until the gun goes off ... which usually coincides with my losing the ability to reason & me taking off like a fool!
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| |
| | Race: |
Downhill @ Dawn (13.1 Miles) 01:24:42, Place overall: 8, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 13.10 | 13.10 |
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Reached my stretch goal of sub 1:25. Garmin calculated 12.96 miles, but course is certified, 3 miles were downhill on gravel road through forest, with some serious switchbacks, so Garmin accuracy would not be expected to be accurate. Ran mile 7 sub 6, was happy with all my splits and the way I ran. Felt strong, struggled a little the last 5k to maintain pace. Will write more later, off to enjoy mtns for rest of weekend! http://connect.garmin.com/activity/90007818
Update: Ok … here is
more of a report, although probably not too exciting … with only 300 runners, I
pretty much ran the race alone, so it lacks any competitive battles on the
course. I kinda ran the race planned,
but was able to pick up some time on most of the miles while still staying in
my comfort zone. Conservatively, I was
planning for a 1:28 – figuring I would try to gain some time on all splits if I
felt good.
Phase 1 - 28 min for first 4 (7:00 pace)
Phase 2 - 39 minutes for next 6 miles (6:30 pace)
Phase 3 - 21 minutes for last 5k (6:45 pace)
Phase 1: I knew miles 3 & 4 had some pretty good
sized up hills, & the first two were down, so I tried to bank some time
without going outside my comfort zone … glad I did this … because it enabled me
stay comfortable when the uphills came & still be on pace. I led for the first 50 meters (lol), then a pack
of 4 powered by me & I just watched them go. I got
passed by two more, so I was in 7th at Mile 1. Mile 1 split was 6:15. This was faster than I planned, so I
consciously slowed a little. I got
passed in Mile 2 by the guy that finished ahead of me, but just let him go as
he was moving & I wanted to stick to the plan! Mile 2 split was 6:42. At the start of Mile 3 I got passed by the
overall female winner & had a handful of others right on my heals … since I
wanted a top 10 finish, I decided to fall in right behind the female leader
& hold her pace … as it would have been demoralizing to let others keep
passing! Mile 3 split was 7:04. About halfway up a hill in Mile 4, I pulled
back ahead of the female leader as my goal pace was starting to slip … she did
not try to stay with me. Mile 4 was
7:11. Phase 1 mission accomplished – I hit
the 4 mile mark 48 seconds ahead of my allotted plan … with downhill ahead of
me.
Phase 2: Attack the
downhill! Mile 5 was gradual, so I eased
into it, while I recovered a little from my uphill effort … 6:37. Miles 6,7, & 8 were the biggest downhill
& this section was on a packed gravel road through National Forest with
some big switchback curves, which I knew were going to hurt my momentum, but I
knew this was the section where I could really put down some time, so I threw
my pacing plan out the window, and decided to just turn my legs over as quick
as I could! There was some loose gravel
in the sharp curves, so I slowed a tad before each one, started on the outside
of the curve & then ran as straight as I could through the curve, actually accelerating through them so I came
out flying on the backside … this seemed to work well. Occasionally I would see the #7 runner ahead,
and I was gaining slowly, but he was attacking the downhill too & I was
probably 100 yards back. I never looked
behind me, but was pretty certain no one was close because I was in serious attack
mode. Splits for this section were
6:14, 5:557, 6:08. Miles 9 & 10 were
still downhill, but much more gradual … they were also back on paved surface –
it was a little deflating leaving the National Forest … that was really an
exhilarating 3 miles! I hung on for a
6:25 & 6:39 here. Phase 2 mission
accomplished … picked up a bunch of time on my allotted plan here … but had no
idea how much … with all the switchbacks & heavily forested area … Garmin
splits were estimates of true distances … but I knew I had even more time in
the bank than my splits were telling me.
Phase 3: I was definitely
feeling the effects of attacking the downhill … and Mile 11 started with an
uphill which was having me a little concerned.
#7 was feeling the effects too I
think … he was still about 100 yards ahead of me … but I just did not have it
in me to close the distance much. It did
help to have him in my sight, as I was pushing to try to gain a little &
keep him in striking distance. Mile 11
was 6:42, which made me really happy because at the start of the mile, I was
definitely a little concerned about the remaining 5k (was having a weak mental
moment … and thought I felt the onset of
a side stitch coming … luckily it never did!)
Mile 12 was a nice downhill & I could smell the finish … so I
started pushing again to try to close the gap.
Mile 12 was 6:14. It was not
until this point that it actually registered that I may break 1:25! With about a half mile to go, I was about 50
yards back of #7. I love passing people
with a strong finishing kick, so I pushed hard for the next 100 meters … I was
gaining but that was a lot of ground to make up. I pretty quickly decided to throw in the
towel on trying to catch him, I was definitely going to come in sub 1:25 &
could care less if I was #7 or 8. I had
pushed hard the whole race but never gone outside my comfort zone … there was
no point in going there now & collapsing at the finish … I just wanted to
enjoy it. I ran the last Mile 6:24,
taking it easy the last 100 yards & came in about 10 seconds behind #7. #9 was about a minute behind. Phase 3 mission accomplished … I honestly
never really thought I would go under 1:25 … that is why I was calling it my ‘stretch’
goal. I got a nice trophy for coming
first in my Age Group.
Best part of weekend was hanging out in cold,
mountain streams … hiked to 4 waterfalls Saturday afternoon & Sunday. Sorry for the long report! | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8 pm 78 deg 78% hum 8 miles @ 7:42 AP - moderate to strenuous effort - no real plan, lots of random varying of pace/effort. Kind of wanted to go slower, but wanted to get home & take a cool shower more!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 7 pm 90 deg 40% hum elevation gain/drop: 600'/600'
Nothing more than a 60 minute trail recovery run, which ended up being 65 minutes, because I wanted to complete the 6 miles of the 3 mile out & back course I did, and I did not want to go any faster than a recovery pace! AP was 10:53. Just so you know I was actually running, my PR on this trail running the 4 mile loop is a 8:26 pace, and that was an all out effort in the morning in April ... not in 90 degree heat! I run this trail alot, and have only avg under 9 minutes twice, the other time was a PR effort last September @ 8:56 pace, about 10 days before I BQ'd. I actually got up early to run this morning before it got hot, but my legs were tight & sore from my run last night, so I bailed ... glad I got a recovery run in tonight ... but I really need to transition to morning runs!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 79 deg 75% hum What can I learn from a totally crappy run?! 1) I suck in the heat, & no I do not think I will ever acclimate! 2) I need to drink lots more water throughout the day & night! 3) It is seriously time to consider moving, 15 years of this crap is enough! 4) I need to accept the fact most of my summer miles are going to be slow, except hopefully on my planned race days!
Ok ... for the run ... wore my heart rate monitor for first time this year, figured I would shoot for 9-10 miles & try to keep it between 14 & 150. Realized at the first hill in Mile 2, keeping it under 150 was going to be tough, no matter how slow I went! Had to stop at Mile 3 & 3.5 for walk breaks because I got a side stitch. From here on out it was slow, cuz I am pretty certain anything faster would have brought the side stitch back. Mile 5 was on a relatively flat shaded trail by the lake. Stopped at Mile 6 to refill water bottle at gas station. Stopped at Mile 7 because there was a small section of shade, and I wanted to! Probably walked half a dozen times the next mile thru small sections of shade. Made myself run last mile to get home! I stopped my watch for all walk breaks - total elapsed time 139:29
| Split |
Time |
El Gain |
El Loss |
Avg Pace |
Avg HR |
| 1 |
0:07:56 |
3 |
48 |
7:57 |
140 |
| 2 |
0:07:57 |
70 |
116 |
7:57 |
146 |
| 3 |
0:08:11 |
34 |
88 |
8:11 |
145 |
| 4 |
0:08:59 |
87 |
105 |
8:59 |
134 |
| 5 |
0:10:48 |
46 |
21 |
10:48 |
132 |
| 6 |
0:09:40 |
98 |
24 |
9:40 |
138 |
| 7 |
0:08:48 |
75 |
108 |
8:48 |
134 |
| 8 |
0:09:50 |
156 |
115 |
9:50 |
129 |
| 9 |
0:08:44 |
87 |
17 |
8:45 |
141 |
| Summary |
1:20:56 |
657 |
643 |
8:59 |
137 |
Why did I sign up for a 10k of July 4 with a goal of breaking 40 minutes? On a hilly course! Ok ... my pity party is officially over! At least I am not in Texas! :-)
|
| Boston Adizero White Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 1.00 | 0.00 | 7.50 |
| 8 pm 75 deg 78% 850 Vert Alas, a run this week I felt good about! I don't worry about pace too much on this trail, I know it is a hard effort that pays dividends, regardless of pace. 6.5 miles on trail, 2 half mile downhill speed intervals on service road down to the base of the dam. Of course, what goes down on the road, goes back up on the trail. After hitting 91 midday, a little cool front moved in which cooled things down a little! Yea!!!
Followed run with a refreshing swim in the lake.
| Distance |
Time |
El Gain |
El Loss |
Avg Pace |
Avg HR |
| 1 |
0:09:29 |
78 |
121 |
9:30 |
142 |
| 1 |
0:09:32 |
84 |
51 |
9:32 |
148 |
| 0.5 |
0:04:34 |
70 |
37 |
9:10 |
152 |
| 0.5 |
0:02:34 |
0 |
180 |
5:05 |
162 |
| 0.5 |
0:05:06 |
82 |
32 |
10:16 |
152 |
| 0.5 |
0:05:37 |
135 |
0 |
11:17 |
158 |
| 0.51 |
0:02:31 |
0 |
183 |
4:58 |
163 |
| 0.49 |
0:05:08 |
37 |
32 |
10:24 |
153 |
| 0.5 |
0:05:53 |
172 |
33 |
11:48 |
158 |
| 0.5 |
0:05:33 |
86 |
34 |
11:06 |
154 |
| 1 |
0:09:53 |
65 |
87 |
9:52 |
151 |
| 0.5 |
0:04:39 |
36 |
59 |
9:22 |
155 |
| 7.5 |
1:10:34 |
844 |
850 |
9:24 |
152 |
|
| Adidas Marathon TR Miles: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
|
17 mile trail run ... not lots of relevant running data ... lots of uphill hiking & downhill agility course! Ran from top of falls to Springer Mtn - Appalachian trailhead in Georgia Prayed for rain on drive up to cool things down ... torrential downpours started at Mile 7 ... next mile was like running through a rocky creekbed ... took cover in shelter at AT trailhead for about 2 hours ... soaked & cold, but good company. Finally let up, headed pack, took a headfirst slide thru muddy section of trail at Mile 10 ... actually a non-technical section ... where I started daydreaming ... I think about the single girl I met at the shelter & her German sheperd! lol Luckily this was one of the only sections of trail not covered in rocks ... just mud ... much softer! At Mile 11, came around a corner to stare a large black bear & 4 cubs frolicking in middle of trail ... luckily they scampered about 20 yards into woods & I hightailed it past them! Soaked in creek at top of waterfall after run ... 3,900' vertical. A good day!
http://connect.garmin.com/activity/91713763
|
| Adidas Marathon TR Miles: 17.00 | Vertical Feet Climbed - 2011 Miles: 3900.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
| 11 mile loop on Garmin - 9 miles running. Decided I would feel good this run ... could run fast, slow, or walk ... whenever I wanted for however long I wanted! Couple MP miles early, then interspersed walking & jogging. Really just a reflection time, found out this afternoon my mom was diagnosed with acute leukemia, will know more after full lab results in next day or two. |
| ST-6 Racer Miles: 11.00 | Vertical Feet Climbed - 2011 Miles: 1025.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 1.00 | 0.00 | 2.00 |
| Tonight reminded me of a quote I put on my HS yearbook senior page by Joe Theisman (long before he was ever an announcer!) Something like, "I would never want to be a coach because I would be afraid I would have to coach someone like myself." So, at 10:00 tonight, I figured I need to get out there & get a run in. Wasn't sure what, but was thinking maybe 6, maybe 9. My legs are tired, there are too many damn hills around here! As I exited the neighborhood, I decided to turn into a new development that has a lolipop shape of a half mile of freshly paved road that is relatively flat. Set my drink down & figured I would do some mile intervals on flat, screw the hills. Ran the first mile in 5:58. Figured that was good, so I grabbed my water bottle & jogged the 1/2 mile back home! My legs are tired, and really need a day or two of rest ... but it was good to break a sweat & turn the legs over fast for a mile ... after 2 days of hills. Last week was my highest mileage week at 57 & this will be my highest mileage month of the year ... no need to push the envelope too far. So in the end, 2 miles it was, and I am happy with that!!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Took the day off from running, so I visualized my race plan
for my October marathon based on the elevation profile, so I would have a clear
picture of where I need to be in 18 weeks … I guess the next step would be to
build an 18 week training plan! Lol Officially, I have until Saturday to do that,
then the countdown begins.
Stage 1: First 6
miles @7:10 43:00 Gentle rolling hills
Stage 2: Next 8
miles @ 6:20 50:40 Steep Downhill
Stage 3: Next 6
miles @ 7:10 43:00 Mostly Flat
Stage 4: Last 10k @
6:54 42:55 Gradual Downhill
Finish @ 6:50 Overall Avg Pace: 2:59:35
I am confident in my ability to nail the first 3 stages,
actually think they are conservative.
The last 10k I have no idea, I am sure I will be feeling effects of 8
downhill aggressive miles, not to mention one never knows what is going to
happen the last 10k anyway! It is a
gradual downhill finish, that helps. Figuring out to make myself do long runs would help too!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Hard to get up and run when you are not getting much sleep! Hopefully I can get some miles in later this evening & thru the weekend to try to salvage a respectable mileage week - 2 miles in 3 days won't get it done! Sometimes there are much larger issues in life that dominate the mind though, & I am sure running will probably help me to get through some of those! I am working on putting together my 18 week training plan for my October marathon ... (re) reading a book by Brad Hudson & Matt Fitzgerald - 'Run Faster - How to be your own best coach'. I have never been a believer in cookie cutter training plans, as I think everyone has different strengths/weaknesses & responds to different training methods differently. This book give a great understanding of how to put together a plan based on one's individual characteristics & goals ... while also providing some basic guidelines. I think having a plan will help tremendously, I try to mix up my workouts a lot right now, but there is definitely little rhyme or reason as to how I approach it! Update: Another day with no run, but got some exercise ... and have first draft of my training plan ... still need to see how it looks detailed out over 18 weeks in a spreadsheet: I think I am going to go with:
Sun: Long
Mon: Rest/Spin Class
Tue: Track work
Wed: 6-11 tempo, progression w/ some MP
Thu: 4-8 easy
Fri: Hills & Fartlek
Sat: 4-8 easy/Spin Class
Obviously, that will alter some when I have Saturday races - but that will be my baseline - 3-4 Quality workouts, 2-3 easy, 1 day rest.
I am going to put estimated mileage/details for each workout in an excel spreadsheet to get a feel for mileage bulidup/taper, but only as a guideline. One of the things Hudson talks about is "Individualized training schedules must be adapted daily, based on the runners response to recent training and other factors that may affect the runners readiness for planned training."
One of my favorite paragraphs, goes on to state, "Training for a peak race is kind of like undertaking a long sailing trip. The shortest distance to your destination is a straight line, but the fastest way to get there will involve many zigzags. You will encounter unpredictable winds and currents on your journey. In responding to these factors, you may find yourself heading a little to the left or right of your final destination some days, but your overall progress in the right general direction will be much greater than it would be if you stubbornly insisted on heading straight toward your destination regardless of winds and currents."
The goal of the book is to help one understand how to make these adjustments, and the reasoning behind it.
| |
| | Race: |
ATC Fathers Day 4 miler (4 Miles) 00:26:38 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| This was a fun race that finished inside Turner Stadium, sponsored by the Atlanta TrackClub, so lots of speedy folks there! It did not feel too hot at the start, but could really feel the effects of the humidity once we started running. I wanted to try to go sub 25, but realized pretty quickly with the hills & the fact that I have not run all week, an all out aerobic effort was going to be tough. Hit the Mile split at 6:16, right on target for my goal, but knew there was no way I would be able to hold that pace. Ran Mile 2 at 6:26 pace, but walked through water station just before marker, so officially ran it in 6:41 ... I was sweating buckets, so wanted to make sure I stayed hydrated! After that point, I did not have it in me to kick it back into high gear ... Mile 3 was 6:45 & Mile 4 was 6:49. At this point we were entering the stadium, so I threw in a big kick to pick a couple runners off just before the finish. My Garmin read 4.04 meter, ran the .04 (roughly 65 meters) in 7 seconds, a 3:25 pace ... sure would be nice to be able to hold onto that longer ... but it was all I had. Once I get through my marathon training cycle, I really want to work on my shorter distances. I hit my aerobic threshold too early when I push the pace hard, and once that happens I am spent. As long as I do not hit that threshold, I can hold a pretty good pace for a long time. I am sure consistent weekly track workouts will probably improve that immensely. All in all, I am pleased with my race, all things considered. May try to get some more miles in later today.
|
| ST-6 Racer Miles: 4.00 | Vertical Feet Climbed - 2011 Miles: 195.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 3.50 | 8.50 |
| Really only 1 thing mattered about this run, and that is it
is the first time that I wanted to run in the last 7 days! That is a
good thing, because the week off came at a crucial time with a couple
goal races around the corner & the week off definitely hurt what I
have worked towards. I have some lofty goals, and I have
to say, right now I am a little intimidated about meeting them in the
month of July! Peachtree 10k is in 2 weeks, goal is to go sub 40, which is a 6:25 pace, so I
figured I would do some 1/2 mile intervals at race pace. First two felt
good, struggling at end of 3 & 4, and decided to drop back to sub 7
for number 5. Number 6 had a significant downhil (& some up), but
decided to crank one more out. Original plan was to do 7, but opted for
a longer cooldown, and save risk of collapse! Oh ... & I remembered after the 4th interval that I had a large steak & 3 beers at 3 pm!
| Split |
Time |
Distance |
Avg Pace |
| 1 |
0:04:04 |
0.5 |
8:08 |
| 2 |
0:03:44 |
0.5 |
7:29 |
| 3 |
0:03:09 |
0.5 |
6:18 |
| 4 |
0:03:48 |
0.5 |
7:36 |
| 5 |
0:03:07 |
0.5 |
6:15 |
| 6 |
0:04:23 |
0.5 |
8:47 |
| 7 |
0:03:10 |
0.5 |
6:21 |
| 8 |
0:04:01 |
0.5 |
8:02 |
| 9 |
0:03:06 |
0.5 |
6:13 |
| 10 |
0:04:47 |
0.5 |
9:34 |
| 11 |
0:03:26 |
0.5 |
6:53 |
| 12 |
0:04:59 |
0.5 |
9:58 |
| 13 |
0:03:11 |
0.5 |
6:22 |
| 14 |
0:04:52 |
0.5 |
9:45 |
| 15 |
0:04:48 |
0.5 |
9:37 |
| 16 |
0:04:50 |
0.5 |
9:41 |
| 17 |
0:04:38 |
0.5 |
9:17 |
| Summary |
1:08:12 |
8.5 |
8:01 |
|
| Boston Adizero Red Miles: 8.50 | Vertical Feet Climbed - 2011 Miles: 655.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 8:25 AP First 3 felt good, last 3 made me want to retire from running for next 3 months.
Is it almost Fall yet?
|
| Boston Adizero Red Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
AM - 6m trail run at Suwanee Mtn - 855 vert - 8:54 pace Never made it to treadmill yesterday ... maybe some pm tempo miles on it today! Afternoon - 3 mile trail run, trying to layout a possible course for the HS cross country team which Alex will be running on this fall.. It was 90 degrees. 100' vert AP - 7:54
|
| Adidas Marathon TR Miles: 9.00 | Vertical Feet Climbed - 2011 Miles: 955.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Trail run with son ... we tried in morning but torrential rains guided us to IHOP, but we got the run in at lunch. He is doing his first trail race this weekend, only 2.5 miles, I will run with him, then push harder on loop 2 for the 5 miler. We need the rain ... trail was a nice soft running surface! |
| Adidas Marathon TR Miles: 4.00 | Vertical Feet Climbed - 2011 Miles: 473.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 1.00 | 1.00 | 5.00 |
|
Track during Alex cross country practice - he ran 3 1000m between 3:42 & 3:55. 1 mile warm-up @ 7:45 800 in 2:45, 800 in 2:52. 3 miles in 7:15, 6:20, 7:20 Was going to do a bunch of 800's, too hot, another workout made up on the fly! 10k is July4, goal is sub 40, which is 6:25 pace ... not feeling good about this in heat, maybe with a little luck, start temp will be in high 60's. July 4 Race Plan: Split Pace El. Change 1 6:30 + 25 2 6:15 -100 3 6:15 - 75 4 6:45 + 50 5 6:45 + 75 6 6:15 - 50 0.2 1:12 - 25 (6:00 pace) Finish Time: 39:57 Hmmm ... I guess it is possible. I will need to control my pace the first 3 miles, so I do not die on the uphill thru 4 & 5. If I can make it to this point on target, huge crowd support/adrenalin should help crank out a strong finish! Miles 4,5, & 6 are definitely where I will either make it or break!
Peachtree Road Race Elevation Chart
| |
| |
| | Race: |
Dirty Spokes Trail Race - Central Park (5.75 Miles) 00:42:39, Place overall: 22, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
| This was a 2 loop course, I ran the first loop with Alex (my soon to be 14 year old son). He did well, finished 3rd Overall in the 2.8 mile race. I pushed a little harder the second half, but definitely was not pushing my limits. We got a fair amount of rain last night & course was a little slick, but not too bad, mostly single track. There was a 0.3 loop around a baseball field, before hitting the trail, which allowed for some spacing. I coached Alex on when to make passing moves, but mostly let him dictate the pace. On the second loop, I gradually picked off runners as they came into sight, but was not aggressively trying to bring new ones into sight. We had fun, I was really excited for Alex to come in 3rd Overall, as that should be a good motivating experience for him. Of course, most of the more serious runners ran the longer distance, but third overall was still a great accomplishment for him, as he has just started running. The winner got a six pack of Terrapin beer ... if I only would have known! lol But we did get nice pint glasses to go along with the shirt. Trail running is different and hard to place much value on Splits, but they were 7:59, 8:36, 8:06, 7:57, 8:35, and a 6:00 pace for last 1/4 mile.
|
| Adidas Marathon TR Miles: 6.00 | Vertical Feet Climbed - 2011 Miles: 265.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 5.00 | 0.50 | 3.50 | 18.70 |
|
Ran 10 k course and back ... time to revise time goal! No way I can hold planned pace, especially on miles 4 & 5 uphill! About 30 seconds slower per mile is probably realistic, so maybe sub 42 instead of sub 40! I was not running for time today, but wanted to run planned 6:45s for M 4 & 5, couldn't even come close! Downhills are too gradual to crank out really fast miles, & uphills are too steep to hang onto sub 7's ... have to re-evaluate my race plan/goal! Ran course in 44:31(7:02 AP) ... 6:56, 6:44, 6:42, 7:17, 7:34, 7:20, 5:56 pace for last 0.3. Ran back in 48:50 (7:50 AP) ... 8:30, 7:21, 7:40, 7:56, 8:30, 7:29, 6:30 pace for last 0.2. Got some exciting news last night though. I am volunteering for ATC to do an elite athlete pickup at the airport on Saturday. My assignment is Tracy Lokken, could not have picked a better person. He will contest for a podium spot in the Masters Division. He won the 2009 U.S. Masters marathon championship with a 2:22:34. He also won the cross country Masters championship last year both the 8k and 15k., and 2009 10 k championship with a 32:10. This April he was top American Master at Boston with a 2:26:00 ... with a calf inflamation from Mile 4 on!
Maybe chatting with him will inspire me to find a sub 40 in me!! PM Update: 10k #3, on trail, 88 degrees, 630' vertical, 59:59 Yes, I ran the last 0.2 in a 7:30 pace to keep it under an hour! All on trail, except one 1/2 mile down hill on pavement in 2:30 ... one of those was enough today ... no way I was doing intervals, brcause by the time I got back to the top on the adjoining trail, I was about to keel over! Thanks to the Park Ranger who gave me a gatorade, I survived the remaining 2.5 miles back to my car.
|
| Boston Adizero Red Miles: 12.50 | Adidas Marathon TR Miles: 6.20 | Vertical Feet Climbed - 2011 Miles: 1180.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
|
Didn't run this morning ... but figured I would post a new pic of my son leading the pack in the trail race Saturday! He made me really proud with a 3rd overall finish in the 2.8 mile race! I let him dictate the pace & just coached him a little the first 1.8 miles, then made him chase me the last mile to help him finish strong! lol In another year or two, I may be chasing him in the shorter races!!
10PM - Tried to let it cool down, but did not get much reprieve from humidity! 72 deg, 100% Felt great except side stitch at mile 2.5, probably residual effect of dehydration from yesterday. Stopped for a minute, took cliffshot & water & backed off pace. Took about a 10 minute break at halfway point at tennis courts, where got lots more water & took 3 more cliff shots. Didn't have any problems on run back home. Never looked at watch during whole run ... this is maybe a first for me! I tend to get to concerned about pace early in run, and then struggle at end - so my goal tonight was just a consistent effort, nothing too strenuous! Hills primarily cause fluctuation in pace.
| Split |
Time |
Distance |
Avg Pace |
Avg HR |
Max HR |
| 1 |
0:07:42 |
1 |
7:42 |
138 |
148 |
| 2 |
0:07:55 |
1 |
7:55 |
147 |
156 |
| 3 |
0:08:13 |
1 |
8:13 |
144 |
153 |
| 4 |
0:08:38 |
1 |
8:38 |
143 |
152 |
| 5 |
0:08:14 |
1 |
8:14 |
137 |
145 |
| 6 |
0:07:50 |
1 |
7:50 |
140 |
150 |
| 7 |
0:08:24 |
1 |
8:25 |
151 |
160 |
| 8 |
0:07:54 |
1 |
7:54 |
152 |
156 |
| 9 |
0:04:39 |
0.5 |
9:20 |
133 |
139 |
| Summary |
1:09:33 |
8.5 |
8:11 |
143 |
160 |
|
| Boston Adizero Red Miles: 8.50 | Vertical Feet Climbed - 2011 Miles: 620.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 1.00 | 0.00 | 2.00 |
|
Ate so much this morning, decided I needed to get in a quick speed run to get some calorie burn going on! 1/2 mile warmup, mile in 5:51, 1/2 mile cooldown ... I like shorter runs in this heat!
| Split |
Time |
Distance |
Avg Pace |
Avg HR |
Max HR |
| 1 |
0:01:53 |
0.25 |
7:33 |
129 |
142 |
| 2 |
0:01:43 |
0.25 |
6:52 |
148 |
154 |
| 3 |
0:01:30 |
0.25 |
6:03 |
157 |
159 |
| 4 |
0:01:32 |
0.25 |
6:09 |
161 |
163 |
| 5 |
0:01:27 |
0.25 |
5:48 |
166 |
167 |
| 6 |
0:01:22 |
0.25 |
5:29 |
169 |
171 |
| 7 |
0:02:05 |
0.25 |
8:21 |
164 |
171 |
| 8 |
0:01:55 |
0.25 |
7:39 |
160 |
162 |
| Summary |
0:13:29 |
2 |
6:43 |
156 |
171 |
Morning - I ran to my car & drove to Waffle House & indulged in a double order Hashbrowns all the way (jalepenos, chili, the works!)
Had aspirations of a suicide loop hill workout early this morning, but was too tired & could not muster the strength to battle the humidity. Probably will hit TM later to try to do a tempo run. I have decided that my Half in 3 weeks is more important to me than the 10k on the 4th, so I am going to try to keep building mileage until Friday ... a heavier week than I should be doing for a peak performance race on Monday ... but need the mileage to be ready for my half. So for Monday, I have thrown my well thought out race plan out the window (thinking it was not realistic anyway). Instead I am just going to run like hell and hang on for dear life when I hit the uphills in Mile 4 & 5! Probably not a very smart plan, which could result in collapse or total breakdown, but it will be more fun like that, and there is always a slight chance my adrenalin will hold me together for my original time goal. I did do a race plan for my half last night ... let's just say is is a little scary ... and could also result in collapse! lol
|
| Boston Adizero Red Miles: 2.00 | Vertical Feet Climbed - 2011 Miles: 50.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
|
Today was the last day of my son's cross country camp, so I awoke early & drove 90 minutes to Rome Georgia to join them for their last run of the week, their long run. We ran on beautiful trails at Berry College, and they could choose their distance, based on their experience/previous long run distance. About a week ago we had done a 4 mile trail run, which had been his longest. Most in the group he was with turned around at 2 miles, but we pushed on up the trail another 1/2 mile, so he would get 5 total. It was mostly uphill going out & we averaged about a 9:30 pace. At the turnaround, I gave him some of my gatorade, we recharged for a minute & I asked him to try to keep under an 8:00 pace going back (mostly down, some rolling). I restarted my watch & off we went, he finished strong, averaging a 7:32 pace for the 2.5 mile return. He had a great week. After grabbing a shower there was a cool classroom session where they reviewed video analysis of their form, and then camp concluded with a nice brunch. My ex asked me to switch weekends, and so he is going to be with me for the Fourth. I have gotten a hotel on Peachtree Street near my race course for Monday, so I think the plan is for me to take the train to the start, and then I have asked Alex to meet me on the course at about the 5.2 mile mark and jump in & pace me the last mile! He can run about a 6:00 mile, and it is gradual down hill from that point ... and I will be wiped out from miles 4 & 5 up hill, so this could really help me finish strong. Whether I am on pace to go sub 40 or sub 42, this will help me finish stronger, and be an experience that will mean far more to me than my finishing time anyway! Only concern is that he rolls over & goes back to bed, but I will make it clear to him there will be a price to pay if he does not appear on the course & pace me to the finish! lol I will do some 800's at race pace tomorrow, then rest Saturday & Sunday. PM Update: For reasons I don't really want to discuss, I felt the need to go for a run. Loaded Book of John on Ipod (thx Trap), and listened to 1-12. 8 miles, steady tempo/effort, 8:28 AP. Splits between 8:18 & 8:38, appropriate to elevation changes ... honestly felt like I could have kept running forever! 84 degrees, but only 60% humidity ... which is really low!
|
| Adidas Marathon TR Miles: 13.20 | Vertical Feet Climbed - 2011 Miles: 1150.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 1.00 | 0.00 | 0.00 | 2.50 |
| 73deg, 88% hum Legs were tired this morning, 50 yards in almost threw in the towel, but decided it was best to get some blood moving through legs to help recover. Couple days of rest will feel good, & hopefully I will be in a much better race state of mind come Monday, than I am in right now!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 1.00 | 1.00 |
| Went to Spin class at gym to loosen legs, ran 1 mile on treadmill at 6:30 pace. Running 6.2 at that pace in the heat is hard to imagine! We'll see on Monday, I will just go with the flow as long as I can, will be surrounded by lots of fast runners! |
| Boston Adizero Red Miles: 1.00 |
| |
| | Race: |
Peachtree 10k (6.2 Miles) 00:42:51, Place overall: 832, Place in age division: 58 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 6.20 | 7.70 |
|
A great day ... Happy Fourth to all!!
Race went pretty much as expected. Hottest start in 14 years, 75 degree
& 80% humidity at start. Hit a comfortable stride early, although was breathing a little heavy with
humidity: 6:22, 6:12, 6:25.
Then start of not so friendly uphill for next 2 miles, knew my legs were
not fresh enough to attack, in addition to the weather: This is about what I
expected here: 7:21, 7:24
Alex joined me at Mile 5 for last 1.2 ... immediately I had to tell him to
slow down unless he wanted to see me hurl! :) I felt bad, because I could
tell he was all psyched up to pace me to an awesome time, but I knew after
coming off two miles of uphill that wasn't going to happen, and just wanted to
finish in control, it was too late for a great time to happen, Mile 6 was
6:55. Last .34 was a 6:30 pace. Hard to run tangents with huge crowds, so I
would guess the Garmin was probably a pretty accurate on distance ... another
reason why I knew I would not have a great time! Garmin AP was 6:46.
Hoped to break 42, but was fine with breaking 43. Top 1,000 finishers get
a commemorative glass, was happy to be in that group! Sorry nothing more exciting
to report, but heat, hills, & humidity are not my friend! Overall I was
happy with my run!!
The elite we picked up at the airport finished 2nd in Masters with a 33:03
(74th Overall!) & took home a $1,000. He was a good guy & great meeting
him. Alex took pics of him getting his award, & he gave him a signal from
on stage that he would call him, that was pretty cool. Winner finished in
28:05, Ryan Hall finished 17th in 29:15. With the big prize money & being
the U.S. 10k national championships, there were definitely lot of fast
runners. All the Kenyans & Ethiopians were on stage in sweat pants, they
probably thought it was a cool fall day!
Time for fireworks & beer! #$%^&*()_+!
Oh & the elite told me all he thought I had to do to join the elite
ranks, is double my mileage & lose 20 pounds! He had a pretty good sense of
humor. He was 5'9 128, I am 5'8 148. Easy 1.5 mile jog back to hotel with Alex.
|
| ST-6 Racer Miles: 7.70 | Vertical Feet Climbed - 2011 Miles: 670.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - Buford Dam Trail run with Alex |
| Boston Classic Miles: 5.00 | Vertical Feet Climbed - 2011 Miles: 585.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 1.50 | 3.10 | 8.50 |
|
PM - 3 miles on hilly stretch of closed road - 1/4 mile intervals - fast down/recovery up.
| Split |
Time |
Distance |
El Gain |
El Loss |
Avg Pace |
| 1 |
0:01:28 |
0.25 |
0 |
17 |
5:55 |
| 2 |
0:02:11 |
0.24 |
52 |
21 |
8:59 |
| 3 |
0:01:18 |
0.25 |
0 |
51 |
5:09 |
| 4 |
0:02:17 |
0.25 |
39 |
0 |
9:02 |
| 5 |
0:01:14 |
0.25 |
0 |
41 |
4:52 |
| 6 |
0:02:21 |
0.25 |
50 |
0 |
9:32 |
| 7 |
0:01:18 |
0.25 |
11 |
58 |
5:17 |
| 8 |
0:02:13 |
0.25 |
43 |
0 |
8:57 |
| 9 |
0:01:24 |
0.25 |
0 |
27 |
5:36 |
| 10 |
0:02:29 |
0.25 |
49 |
21 |
9:55 |
| 11 |
0:01:19 |
0.25 |
15 |
58 |
5:21 |
| 12 |
0:02:27 |
0.25 |
34 |
0 |
9:55 |
| Summary |
0:22:06 |
3 |
293 |
295 |
7:22 |
AM - Track workout with Alex
5k
pyramid workout ... my goal is to get Alex do be able to run a sub 21 minute 5k
this fall ... so I wanted him to get comfortable with that pace and see how he
handled it as the workout progressed. He did great, and then told me he wanted to time himself in a 100 meter, where he proceeded to smoke
me by about 5yardfs … so I guess the day has arrived where he is officially
faster than me! Crap!!
A 20:40 5k equates to a
6:40 pace, which is basically 1:40 per 400 or 25 seconds per 100. I paced
Alex on these intervals, trying to hit 25 sec per 100 by hitting my lap button
at each 100. I actually was running a
little faster, as I was in Lane 2 the whole way. He nailed the splits for the whole workout …
said he couldn’t do the final 1600, but I told him to just do his best, &
he held the pace for it.
800 meter -
Warmup
400 meter -
1:40 (1:40) - actual time is in parantheses
400 meter -
Recovery
800 meter -
3:20 (3:13)
400 meter -
Recovery
1000 meter - 4:10 (4:08)
400 meter -
Recovery
1200 meter - 5:00 (4:59)
400 meter -
Recovery
1600 meter - 6:40 (6:39)
800 meter
Recovery
5k Pace - 3.1 miles (20:39)
Easy Pace - 2 miles
As far as my mileage, I
guess you could say I am taking a mid-summer break from high mileage! |
| Boston Adizero Red Miles: 5.50 | Nike Free Miles: 3.00 | Vertical Feet Climbed - 2011 Miles: 293.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 75 deg, 100% hum 8 miles with Alex, his previous long was 5. AP was 8:45
Yes, this was my long run for the week ... staying in single digits until cooler weather arrives
|
| Nike Free Miles: 8.00 | Vertical Feet Climbed - 2011 Miles: 650.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
I read race reports of people faster than me today ... will that make me faster? :) I also was encouraged when I saw that the guy that beat me by 12 seconds at my half in June, ran a 3:03 marathon on a flat course in January. So I think it is realistic for me to shoot for a sub 3 in October on a downhill course, and I would be thrilled with a 3:05 too ... still plenty of time to get ready! All my best races have come with almost no running the previous week & very low mileage the week before that ... so I am resting this week ... but will throw in some shorter speed work sessions. Racing a steep downhill half next Saturday, goal is sub 1:24, a cool, dry weather front would really help! If it is hot & humid, I will accept whatever time I run, but still shoot for my stretch goal (really the only goal I have!)
Lastly, a huge congrats to the U.S. Womens soccer team on defeating Brazil in penalty kicks in the World Cup quarterfinal match today!
| |
| | Race: |
The Scream Half (13.1 Miles) 01:23:59, Place overall: 7, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 13.10 | 13.10 |
|
Thanks be to God! I had a very trying week which involved no running (although I am a big advocate of pre-race rest), very little sleep, and anything but optimal race preparation. Plan was to get up here early, drive the course, eat, etc ... arrived at midnight & immediately crashed. I signed up for this race for only 1 reason, a sub 1:24 gets me a top seed at the Peachtree 10k next year & qualifies me to join the Atlanta Track Club competitive Masters team, which has many benefits. Based on my week, I figured I would give it my all, but not be upset if I did not achieve my time goal. I felt pretty good as the race got going, confidence was building, but I knew it was going to be close. I kept reminding myself to keep pushing and hopefully the clock would read 1:23:something when it came into view. When I saw the clock from about 50 yards away it read 1:23:53 ... Crap! I broke into an all out sprint & actually dove head first across the finishing mat (gotta love the dramatics - lol) I actually slammed the mat with my fist in frustration ... thought I finished in 1:24 flat ... race director was right there & checked my official time .. told me I was sub 1:24 by a 1/4 second. WooHoo!
Celebrating rest of weekend in mtns.! Splits Update Phase 1 - Mile 1-3: 6:50 pace plan (Banked 38 seconds)
1 - 6:25 - gradual uphill, flat - went for a faster start than planned, was in 5th place, but not trying to hang on to lead runners 2- 6:59 - gradual rolling hills flat - figure I better pull back, my plan was 6:50 pace for first 3 miles, got passed by a pack of 5, let them go, but did pick it back up a little to keep them close. 3 - 6:28 - Start of downhill, last mile on pavement Phase 2 - Mile 4-6: 6:10 pace plan (Banked 20 seconds) ... although my garmin was starting to hit mile splits before the mile markers, as it was impossible to run tangents unless you wanted to plow through mud ... I figured my watch would read at least 13.2 at finish if not more ... so my goal splits had less meaning, because I knew I would have to keep banking time to cover the extra distance.
4- 6:06 - Steeper downhill starts - entering national forest, beautiful scenery, cool mist, although gravel road was muddy/slick in places from some rain, had to pick your path carefully over the next 8 miles to avoid mud & slick spots on sharp curves. 5- 5:54 - My legs are starting to loosen up & I felt pretty good, this was the first point in the race I got the feeling I could reach my goal, as long as I didn't wipe out! 6- 6:10 - I love downhill running! Phase 3 - Mile 7: 6:30 pace plan (Lost 31 seconds)
7- 7:01 - Ugh - gave back a bunch here. Some gradual downhill, flat & a pretty long uphill. I was being a little conservative as I knew I could make up time on the downhill ahead, as long as my legs held together, so I tried to conserve a little on the uphill, but was still pushing pretty hard. Phase 4 - Mile 8-11" 6:10 pace plan (banked 17 seconds)
Mile 8 - 5:45 - ok, that 7 minute mile got in my head a little & I was a little concerned, so I set my sights on two runners ahead of me & went after them ... and passed them. Mile 9 - 6:19 - Backed off a little (not much), as I knew there was still along ways to go. Mile 10 - 6:27 - Another fairly long gradual uphill ... what the @#$%^ ... was not expecting this! There was still plenty of downhill ... but there is no way I am going to avg a 6:10 going uphill at this point! Everytime I felt like I was on track to hit my goal, an unexpected bump would come along and make me question it! Nearing the top of the hill, I heard footsteps behind me, and they coulld not have come at a better time as my pace was really dropping off. No way was I getting passed, so I powered up the last 20 yards & threw it into high gear for the downhill. Mile 11 - 5:54 - I knew this was the last section with steep downhill, and knew that it was up in the air as to whether I would break 1:24, so I felt like I had to get back what I had lost in the last mile ... oh & I was able to pass another runner in this section too, which helped. Phase 5 - Last 2.1 miles 6:30 pace plan (Lost a lot of time here because my pace plan was for 2.1 miles, not 2.2, although I did avg. a 6:33 pace over this section)
Mile 12 - 6:24 - ok ... my body is really starting to not be too happy with me at this point, but with less than 2 miles to go, I am determined. By this point I have pretty much figured out I have a pretty good chance of hitting my goal, but know it is going to be close ... just trying to hang on. Mile 13 - 6:59 - ok ... you have got to be kidding me! Although this mile had a slight net downhill, there was a long gradual climb that I swear lasted at least a half mile, this was totally unexpected, and I was not happy to have things slipping away from me, I probably should have pushed a little harder here, but I was starting to get concerned that I was either going to throw up or just give out ... I prayed a lot of the race ... but I think I spent the better portion of that mile cussing the uphill! Last .2 miles - 5:10 pace - This was pretty flat ... but it also was supposed to be 0.1 not 0.2 ... but at least I was expecting it based on my previous watch splits at the mile markers. This is also where I made the pre-race mistake of not being able to switch the view on my watch to where I could see seconds, as I run with 4 data windows on my watch, so once you pass 1 hour, you only get minutes on total time not seconds. Great my watch now reads 1:23 & I have about 0.2 miles to go! I started pushing harder & harder, until I was in an all out sprint at the finish! And yes, I did actually dive head first across the finish line to try to break 1:24 ... which in hindsight was pretty stupid, because my timing chip was on my shoelace! I still can't believe I made my goal by a 1/4 of a second, God was running with me! Official time: 1:23:59.75
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
I am in PA, visiting my parents for a while ... one would think if you drove 700 miles north you might get a little cooler weather ... it is hotter ... forecast to hit 100 next 2 days. Did progression run with Alex this morning along the river. Lots of options for flat running around here, which I intend on taking advantage & taking a break from the hills of Atl! Legs finally started feeling better today, until I ran ... calves are still tight & feeling abused ... so I will ease back into things, but return to daily running. Brought my bike as well, as I plan to incorporate more cross-training. 9:00, 8:30, 8:00, 7:30 Someone was complaining and whining about the heat and being dehydrated (and no, it was not me), he hung on to hit the target splits I had set, but stopped at 4 & skipped the mile cool down. We walked up to the corner store to get some water, and walked home the last mile. Good run though.
|
| Boston Classic Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Easy 4 along river @ 8:30 pace, calves still hurting.
PM - 9:00 ... still 92 degrees ... Rode an easy 5 miles along river on bike to loosen legs, running on section of Appalachian trail in morning.
|
| Boston Classic Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 9 am - 90 degrees - 5 @ 10:30 AP on AT with Alex Probably will run a few more this evening, after it cools back down to 95! Legs felt better today, so race basically required a 5 day recovery!
|
| Boston Classic Miles: 5.00 | Vertical Feet Climbed - 2011 Miles: 300.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| 4 miles along river with Alex followed by 30 minutes on bike to cool down/dry off! 7:38, 7:25, 7:03, 8:40 ... AP: 7:42
|
| Boston Adizero White Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 1.00 | 12.50 |
|
7 am - 84 deg, 70% hum Progression run: 9:18, 8:55, 8:22, 7:56, 7:41, 6:27, 8:52 AP: 8:10 This
was my long run, maybe with a little cooler weather I can get a 10 mile
in this week ... really need to build mileage back up over next 10
weeks to a minimum of 50 mpw, marathon is in 13 weeks.
______________________________________________________________________
8:30 pm - 88 deg, 55% hum 5.5 easy miles along river: 8:43, 8:13, 8:20, 8:16, 8:08, 8:26 pace AP: 8:21
|
| Boston Adizero Red Miles: 12.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
| Last day of running with Alex for a little while, as I am putting him on a plane to head back to ATL this afternoon.. He did not want to run this morning, but came around & decided to do a 5k time trial as he will have to do one next week for cross country. We went to a great trail in a nature center close by that has a nice 3.1 mile loop, a few hills, but nothing too bad. He stopped at around 2 & 2.5 miles, because he forgot to go to bathroom before he left ... but after short breaks started running again. Running time was 21:46, his goal was to break 22 ... so a good run for him. After running 12 yesterday, I pretty much lagged behind a little bit & stopped at 3 miles ... I am not ready to concede he is faster at a 5k, but it probably won't be long, and he certainly is not slowing me down at that distance! My splits were 7:35, 7:16, 7:18. Will probably run 5+ easy miles this evening ... I am committed to 50 mpw to prep for my marathon, even if it takes running twice a day until some cooler temps arrive!
|
| Boston Adizero Red Miles: 3.00 | Vertical Feet Climbed - 2011 Miles: 150.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.20 | 0.00 | 0.00 | 11.20 |
|
AM - 80 deg - Ran 6.2 AP 7:40 - felt pretty good once I got going. 8:34, 7:39, 7:40, 7:29, 7:28, 7:14, 0.2 @7:08 7 PM - 88 deg, 40 % hum (will take that over 80 deg & 90% any day!) Nice 5 miles @ 7:33 AP, good portion shaded along river, getting spoiled by no hills! 7:44, 7:11, 7:08, 7:08, 8:29
|
| Boston Adizero Red Miles: 11.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 2.00 | 0.00 | 18.00 |
|
Well ... a 4 hour adventure is not really what I had in mind when I ventured out this morning, but it is what I got! I headed to the Appalachian Trail, and when I arrived I realized I had forgotten my Garmin. So I looked at the trailhead map, complete with mileage markers & elevation chart, and decided to run down to the Susquehannah River & across the bridge as I figured there would be a place to refill my water bottle for the return trip. This would be 7.3 miles with about a 1,000' feet of drop, so I figured I would just get in a good long run & not worry about speed! RATNOT! This is the cuss word I made up in the first couple miles of the trail ... which I repeated throughout most of the run! Due to the RATNOT (rocky and technical nature of trail) it was really not conducive to running at all! I ran where I could, but every step required a dodge left or right to find suitable footing! Over 50% of the footstrikes where on stones, not dirt trail, and the ones that were on dirt required maneuvering to find it ... I felt like a tailback shaking defenders with left & right sidesteps for most of the run. Within the first half mile, I managed to strain my left calf, twist my right ankle, and narrowly avoid 2 faceplants with toe stubs ... so I slowed the pace & walked where necessary. The calf & ankle were minor & did not linger, so I was fine to continue. It was actually harder going down than up, as gravity gave fwd momentum, it was harder to find sound footing! I made it to the halfway point in about 1hr 45 min & the return in about 2 hrs. I managed to stay on my feet until the last mile where I managed to get both hands out in front of me to avoid a full faceplant when I took a dive. I was rewarded with some spectacular views of the Susquehannah valley, came up on a couple flocks of turkeys, and saw about a half dozen large hawks circling overhead, who I think were eyeing the turkeys for lunch. So call it what you want ... trail run, hike, rock climbing/jumping, cob web clearing, whatever ... it was a good 4 hour workout that benefited leg strength more than being much of an aerobic workout. I am pretty sure it will pay dividends for time on my feet for my fall marathon. Best part was about a mile down the road from the trail head was an ice cream stand, so I got to suck down a large chocolate shake on the drive back home! PM - went to track for a little speed work to flush legs out! 400m warmup, 6:14 mile, 400m recovery, 5:47 mile, 800m cooldown Focused on form & faster cadence
|
| Boston Classic Miles: 3.00 | Adidas Marathon TR Miles: 15.00 | Vertical Feet Climbed - 2011 Miles: 1200.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran for 1 hr, nice & easy |
| Adidas Marathon TR Miles: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 1.00 | 0.00 | 5.00 |
| Almost opted for a rest day, but went out for 5 at 9:00 - wanted to do one fast mile, but threw in the towel at 1/2 & then did 2 1/4 mile pickups, the rest easy pace. Mile 1: 7:46 Mile 2: 7:13 (1st 1/2 at 5:58 pace) Mile 3 7:39 (included 1/4 mile @ 5:26 pace) Mile 4 7:31 (included 1/4 mile at 5:08 pace) Mile 5 9:37 I think I need a coach if I am ever going to break 18 minutes in a 5k, speed kills me!
|
| Boston Classic Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 2.00 | 14.00 |
| Took River path to the end, was 6 miles & to my pleasant surprise there was a Powerade drink machine in front of a fire station, so I was hydrated for the return run. Started out just wanting to keep miles under 8:00, got progressively faster. Decided to run Mile 11 fast & rewarded myself by walking the last mile home, giving me a chance to cool down & dry off so I was not dripping with sweat when I walked back in the house! There was a very nice breeze out. I then rode 12 miles on my bike with my dad on the same path, at about the same pace ... lol ... dad is 77. That made for a really nice cool down for the legs.
| Split |
|
Avg Pace |
|
Avg HR |
|
Max HR |
| 1 |
|
8:37 |
|
126 |
|
138 |
| 2 |
|
7:50 |
|
143 |
|
147 |
| 3 |
|
7:37 |
|
147 |
|
152 |
| 4 |
|
7:39 |
|
148 |
|
150 |
| 5 |
|
7:45 |
|
149 |
|
153 |
| 6 |
|
7:50 |
|
149 |
|
155 |
| 7 |
|
7:33 |
|
140 |
|
149 |
| 8 |
|
7:27 |
|
148 |
|
153 |
| 9 |
|
7:15 |
|
152 |
|
155 |
| 10 |
|
7:17 |
|
155 |
|
158 |
| 11 |
|
6:49 |
|
162 |
|
169 |
| Summary |
|
7:36 |
|
147 |
|
169 |
6pm - couldn't bring myself to pay 30 for a local 5k, so showed up late, ran course & socialized. Ran first mile in 6;13, next half under 7 ... It was hot, had caught up to walkers, so I joined each one for a little while and encouraged them! Ran 3 miles in 24 minutes ... After 11 this morning, I was happy to just do that & loosen the legs a little! |
| Boston Classic Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| ran 4 miles, AP 7:58, AHR: 134 bike14 miles, 14 mph, AHR: 109
|
| Boston Adizero Red Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
|
After 70 miles in 7 days, I have decided to give myself a full day of rest, probably will bike some and maybe a couple light miles this evening. I am a little concerned about high mileage injuries, and don't really like mileage goals, as a result ... but know increasing my mileage is what I need to do for a strong fall marathon! I should be excited to run, as my next run will put me over 1,000 miles for the year ... this is a big milestone for me... considering it is a 50% leap over my previous high mileage, last year. ... and there are still 5 months to go! My goal in January was consistency, with a minimum 30 mpw .. for the most part I have accomplished that over the last 7 months. Would be nice if I could put together (2) 200 mile months to get ready for October, that is my goal, if my legs can handle it without being in a constant state of soreness! 9 PM - Severe thunderstorms all night, cleared just as sun was set. Stepped outside & it had plummeted to 70 degrees, so I threw on my shoes & got a quick 3 in as darkness set in! Felt good 7:32, 7:16, 7:19
|
| Boston Classic Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 1.00 | 12.00 |
|
Two easy days & a full day of rest yesterday were in order, felt good today. Progression run 10 seconds faster each mile was my goal ...
| Split |
|
Avg Pace |
|
Avg HR |
| 1 |
|
8:40 |
|
137 |
| 2 |
|
8:30 |
|
140 |
| 3 |
|
8:19 |
|
144 |
| 4 |
|
8:11 |
|
145 |
| 5 |
|
8:01 |
|
148 |
| 6 |
|
7:50 |
|
149 |
| 7 |
|
7:40 |
|
144 |
| 8 |
|
7:29 |
|
148 |
| 9 |
|
7:19 |
|
152 |
| 10 |
|
7:08 |
|
157 |
| 11 |
|
6:56 |
|
161 |
| 12 |
|
6:40 |
|
166 |
| Summary |
|
7:44 |
|
149 |
Kicked it in a little the last mile because I just wanted to be done! First 9 miles were relatively easy, last 2 sub 7's were hard! Overall felt good & was pleased with workout. Quick water break at half way point ... don't really know what to make of HR info, but it appears to start spiking when I go under 7:30 mile. Probably need to do a tempo run at about 7:15 & see what it does ... I consider anything under 7:20 my marathon pace, which equates to a sub 7:00 mile with downhill, hence the goal to break 3 hours in Oct on a big downhill course.
|
| Boston Adizero White Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 1.50 | 1.00 | 6.20 |
| No plan, late dinner, was getting dark before food fully digested but went out for some miles with a little speed work. Ran a 10k in 50 minutes, mostly easy running after start. Mile 1 - 6:38 Mile 2 - 6:20 1.84 miles @ 9:10 pace 0.27 @ 6:18 pace (across bridge)
0.9 @ 9:04 pace (around island)
0.27 @ 6:08 pace (across bridge)
0.92 @ 9:16 pace Happy to get 6.2 miles in ... riding bike 20 miles early in morning, followed by some trail running.
|
| Boston Classic Miles: 6.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 24 miles easy pace |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| Pretty steady effort tempo run - felt good - other than the squishing sound in my shoes!
| Split |
|
Avg Pace |
| 1 |
|
7:41 |
| 2 |
|
7:22 |
| 3 |
|
7:34 |
| 4 |
|
7:41 |
| 5 |
|
7:37 |
| 6 |
|
7:18 |
| 7 |
|
7:33 |
| 8 |
|
7:30 |
| 9 |
|
7:29 |
| 10 |
|
7:28 |
| 11 |
|
7:15 |
| Summary |
|
7:30 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 22 miles on bike @ 14.2 mph avg
Although I fell well short of my 50 mpw goal (32), I did bike 45 miles on two non-running days, so I guess I am still pleased with the training I got in this past week. Legs felt like they needed some rest from the previous high mileage week ... hopefully I can hit 50 this week!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Well, last night I signed up for a 10k here in PA for next Sunday, before heading back to Atlanta. Sometime I wonder why I do such things, the course description is "Hot & Hilly Picturesque Course". That last word sounds appealing, but I hate Hot & Hilly! Oh well, a 10k is about the only way I can get myself to run all out for 6 miles this time of year, so I guess I signed up to give myself a solid 6 mile training run! It was only $20, so that was appealing! It is called the Twilight Trot, at 6:30 ... so I guess I will go out around 6 tonight and try to do 4 miles at race pace ... I really feel like I should be able to run a sub 40 10k which is a 6:25 pace ... but I usually crash at that pace when you throw in heat & hills! Maybe with a little race mojo, I can hang on a little longer! Ok ... this is just my personal little pep talk, to try to get myself to run 4 @ 6:25 pace tonight ... where at least it will be flat!
PM - Take what thy body gives you & give thanks! Plan was 2 easy, 4 fast, 2 easy. Since the 2 easy never happened, I switched gears to 8 slow! Did not matter that I had strapped on my racing flats, I knew a half mile into the run my legs were not going to turn over faster than an 8:30 pace, God forbid I attempt 6:25 pace! Oh well, I guess 24 miles on a bike does not classify as a recovery day for me! 8 miles @ 8:37 pace
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 2.00 | 8.00 |
| 6 mile progression run with 2 mile cool down at 9:10 pace
| Split |
|
Avg Pace |
| 1 |
|
8:22 |
| 2 |
|
7:56 |
| 3 |
|
7:27 |
| 4 |
|
7:10 |
| 5 |
|
6:53 |
| 6 |
|
6:27 |
| Summary |
|
7:23 |
|
| Boston Adizero Red Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 5.00 | 0.00 | 0.00 | 11.00 |
| Went to Spiin class at 5:30 pm, instructor was pretty lame, so I left after about 35 minutes, threw some dumbells around for 10 minutes, and headed home to get in a run. Legs felt pretty good after the bike warm-up, so I worked up to some faster miles, then finished with a 3 mile cool down at 8:55 pace.
| Split |
|
Avg Pace |
| 1 |
|
8:09 |
| 2 |
|
7:52 |
| 3 |
|
7:51 |
| 4 |
|
7:12 |
| 5 |
|
7:10 |
| 6 |
|
7:05 |
| 7 |
|
6:58 |
| 8 |
|
6:52 |
| Summary |
|
7:24 |
|
| Boston Adizero Red Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Opted for 20 mile bike ride today. Will be cool tomorrow morning, perfect for a run!
| Split |
|
Time |
|
Avg Speed |
| 1 |
|
0:04:16 |
|
14 |
| 2 |
|
0:03:31 |
|
17 |
| 3 |
|
0:03:48 |
|
15.7 |
| 4 |
|
0:04:12 |
|
14.3 |
| 5 |
|
0:03:40 |
|
16.3 |
| 6 |
|
0:04:56 |
|
12.1 |
| 7 |
|
0:04:15 |
|
14.1 |
| 8 |
|
0:05:25 |
|
11.1 |
| 9 |
|
0:03:44 |
|
16 |
| 10 |
|
0:03:15 |
|
18.4 |
| 11 |
|
0:04:26 |
|
13.5 |
| 12 |
|
0:04:04 |
|
14.7 |
| 13 |
|
0:04:11 |
|
14.3 |
| 14 |
|
0:04:35 |
|
13.1 |
| 15 |
|
0:04:18 |
|
13.9 |
| 16 |
|
0:03:36 |
|
16.6 |
| 17 |
|
0:04:11 |
|
14.3 |
| 18 |
|
0:03:34 |
|
16.8 |
| 19 |
|
0:03:28 |
|
17.3 |
| 20 |
|
0:03:58 |
|
15.1 |
| Summary |
|
1:21:33 |
|
14.7 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 2.00 | 0.00 | 0.00 | 18.00 |
| Went out at 8 am, a cool 63 degrees & 67% humidity. At 10, it was still only 72 degrees and 50% humidity! I am so ready for fall, I actually like running in cooler temps! :) This was my longest training run ever ... woohoo! I felt pretty good, and just wanted to keep my pace around 8 minute miles. Because I felt good I was able to comfortably run a little faster, as that helps the time to seem to go by faster! Probably threw my chance at a 10k pr out the window for Sunday night, but my October marathon is the only race I am thinking about right now anyway. Tomorrow will be a day of rest, and Sundays 10k will close out the week with a solid fast tempo run, putting me over my goal of 50 miles for the week. This run was the conclusion to my mostly flat PA training, where over the last 24 days I ran 168 miles and biked 100 miles ... a good step in the right direction for my marathon training.
| Split |
|
Avg Pace |
| 1 |
|
8:41 |
| 2 |
|
8:20 |
| 3 |
|
8:08 |
| 4 |
|
7:55 |
| 5 |
|
7:44 |
| 6 |
|
7:48 |
| 7 |
|
7:38 |
| 8 |
|
7:37 |
| 9 |
|
7:46 |
| 10 |
|
7:57 |
| 11 |
|
7:37 |
| 12 |
|
7:13 |
| 13 |
|
7:43 |
| 14 |
|
7:43 |
| 15 |
|
7:35 |
| 16 |
|
7:35 |
| 17 |
|
7:37 |
| 18 |
|
6:52 |
| Summary |
|
7:45 |
|
| Boston Adizero Red Miles: 18.00 | Vertical Feet Climbed - 2011 Miles: 400.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| ran a mile and biked six just to get blood moving thru the legs. played golf with dad to celebrte his birthday, brother joined us as well, great day |
| Boston Adizero Red Miles: 1.00 |
| |
| | Race: |
Twilight Trot (6.2 Miles) 00:42:50, Place overall: 10, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 6.20 | 6.20 |
|
Race Flyer desribed course as 'Hot & Hilly", and after an 18 miler on Friday, at the one mile mark, I was not happy with my decision to run this race, as history tells me I need rested legs to run fast. After a 6:50 mile, which included 170' of climb, I can honestly say I have never been breathing so heavy at the 1 mile mark in a race ... not too mention my legs were screaming at me. Yep, went out way too fast first 1/4 mile as usual, and then the climb started. My goal was to win the Masters, which came with a sweet trophy & a $75 prize. Towards the end of the first mile I got passed by a guy who definitely looked over 40, and he was like on cruise control while I was gasping for air. Also got passed by another guy who looked 40ish, who was not laboring either. The uphill continued & the first guy was out of sight before long & the second guy was gapping me pretty quickly! I had to slow to get my breathing under control, but was more concerned about my screaming legs, and was seriously considering an easy 5 mile run the rest of the way ... but I didn't pay $20 for that, so hung on & figured I would settle for a solid 6 mile fast tempo run, my secondary goal. Next thing I knew I was getting passed by another guy who was def 40+ & it sounded like another half dozen set of footsteps directly behind me! I never looked backed & picked up the pace to run side by side with the guy attempting to pass me, with footsteps right behind us. Finally, almost half way into Mile 3, the big downhill began, and yes, I live for downhill running! I blocked out the pain & pulled back ahead, but knew I had to throw the hammer down, or I would be getting passed again on the next uphill. I had been struggling to try to hold a 7 min pace, but threw in a half mile at a 6 min pace ... closing the gap on the guy in front of me from about 200 yards to 100. As we rounded a turn at the bottom I glanced back, and sure enough I had put a good distance between myself and the pack I had been with ... unfortunately now I felt like I was in no mans land! Fortunately, my legs had livened up a little, and my breathing was a little more under control. The decline became more gradual mixed with flats, but there was enough for me to keep slowly closing the distance on my next target. By the time we hit Mile 5, where the uphill started again, I had closed to about 30 yards, what I considered to be striking distance if I could just hang on. Fortunately he was no longer motoring uphill like he had been in Mile 2, and I inched my way closer ... which was exactly the positive mojo I was needing to keep pushing at this point. At the 5 mile split I was only about 10 back & wanted to get a better feel for my competition, so I pulled even for a little while to assess things. At this point, we had both closed the gap on the next target to only about 30 yards, so i told the guy 'let's reel him in. Started pushing harder, and he only stayed with me for about a 100 yards. I was gaining but really concerned, because I was pushing my limit & there was a big uphill ahead ... I don't like these , especially when I am whooped! Apparently he was whooped to as I kept gaining on the incline. As I passed him he gave me words of encouragement, and said great job attacking the hill ... not sure I ever heard that one before! lol Anyway, his words of encouragement helped, so I pushed a little more. Never thought I would catch the next runner, who was the 2nd place female finisher, as she was about 50 ahead, but kept getting closer. I felt confident if I could close half the gap, I could catch her in the last quarter mile. I passed her with about 100 yards to go, & she tried to go with me ... I went to sprint mode & with some enthusiastic spectators at the finish threw the hammer down & pulled substantially ahead! I nearly puked/collapsed after finishing but was really happy with my effort, figured I probably won my age group, but never even saw the guy again that had passed me in the first mile ... until about 20 minutes after the race, where I congratulated him on a great race, & told him he probably won Masters! He looked at me funny, don't even think he knew what a Master was, so I asked his age ... 36! I swear he looked 43 minimum!! Hmmm ... maybe I did win, thank goodness I did not throw in the towel at the 2 mile mark like I was considering! Sure enough, I got the big trophy & $75 to boot! What a pleasant surprise!! 42:50 is not a great time, but considering heat & hills, it was everything I had to do it, and I was pleased with my time ... early in the race I decided I would be thrilled if I could hold a sub 7 pace considering conditions & my long run Friday. This was the identical time I ran Peachtree in July 4 ... but I think this course was tougher ... and that one had a lot more adrenalin/race atmosphere on its side.
Sorry for the long report ... first time I ever won cash and bigger than a 6" trophy! :-) I ate hot wings & drank beer to celebrate! * I ended up winning Masters by 40 seconds, but I did not pass the guy that finished second until just after the 5 mile mark.
| Split |
El Gain |
El Loss |
Avg Pace |
| 1 |
170 |
55 |
6:50 |
| 2 |
144 |
102 |
7:15 |
| 3 |
0 |
172 |
6:29 |
| 4 |
17 |
107 |
6:42 |
| 5 |
132 |
63 |
7:04 |
| 6 |
88 |
52 |
6:59 |
| 0.27 |
0 |
0 |
5:37 |
| 6.27 |
552 |
552 |
6:50
|
|
| ST-6 Racer Miles: 6.20 | Vertical Feet Climbed - 2011 Miles: 550.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
In Charlotte, NC, was getting dark out by the time I got situated & headed out, but had head lamp. Found a park about a mile up the road & then ventured out on to single track mtn bike trails, was pitch black minus my head lamp, finally after about 3 miles I resurfaced at tennis courts & made my way back. 2 miles road/3 trail/ 48 minutes
|
| Boston Adizero Red Miles: 5.00 | Vertical Feet Climbed - 2011 Miles: 250.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| same trails as last night, much nicer when i could see where i was going. great single trck trails for a city park. ran for one hour. heading back to atlanta now |
| Adidas Marathon TR Miles: 6.30 | Vertical Feet Climbed - 2011 Miles: 370.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| hot |
| Boston Adizero Red Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
|
played soccer ninety minutes, hilly hot trail run.
A year ago I quit playing soccer, for two primary reasons ... one being so I could focus on qualifying for Boston, and the other because I did not want to risk injury continuing to play soccer with 30 year olds with my aging body! Well, I qualified ... but now I am questioning some of my logic. Almost every distance runner I know is battling injury of some sort ... and I don't know any soccer players who are injured ... although they do tend to have more of a beer gut! I really enjoyed the scrimmage I played in, scored a goal and had 4 assists. I am leaning towards joining the team for the fall season, and scaling back my running, focusing mailnly on speed work. Then again, I am excited about my fall marathon, Boston in April, and New York next November. How I got excited to run 3 marathons in the next 15 months when I don't enjoy running over 10 miles, I am not sure. I definitely want to and will PR this October, but Boston and New York may evolve into just enjoying the experience and not worrying about time ... of course, that would be in direct conflict with my competitive nature! I am conflicted ....
|
| Adidas Marathon TR Miles: 4.50 | Vertical Feet Climbed - 2011 Miles: 400.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| trail run up and down one hour |
| Vertical Feet Climbed - 2011 Miles: 900.00 | Ghost GTX Miles: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Hot & hilly, but low humidity, shady & breezy ... 55 minute trail run. Will be in 90's all week ... but possibly some cooler temps next week! |
| Vertical Feet Climbed - 2011 Miles: 600.00 | Ghost GTX Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 1.80 | 0.00 | 0.00 | 18.80 |
|
lots of hills (1470 vert) , 8:15 pace, poured sweat out of shoes when finished. 2PM -well, I bought some Kinvaras because a $75 Saucony purchase got me a free entry into a Labor Day 10k, not to mention the fact that all my road shoes should pretty much be retired. I wanted to test them out, so I ran 6.8, first 2 fast cuz I was catching up to a friend on path. They felt pretty good, tough to evaluate a new shoe after running 12 hilly miles this morning. I guess the true test will be if I PR in them Monday ... which i better, because my 10k pr is getting pretty stale and coming up on a 1yr anniversary! |
| Vertical Feet Climbed - 2011 Miles: 1620.00 | Kinvara 2 Miles: 6.80 | Ghost GTX Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| trail run with Alex's cross-country team |
| Vertical Feet Climbed - 2011 Miles: 600.00 | Ghost GTX Miles: 5.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 4.00 | 0.00 | 0.00 | 6.20 |
| As the wind blows ... but it really wasn't blowing! Set out to do a 9 mile run in 90 degree heat. At 2.5 miles, I turned down an access road to the lake that provided a little shade cover. Hit the lake at 5k (22:38), took a short break and thought about doing a 3 x 5k at same pace. One mile into the second one, I hit pace in the first mile but had to struggle up a long hill at the end to do it. I looked up at the running gods, and I am pretty sure I heard them say it was time for a 2 mile cool down ... so I eased up, made it back to the car & called it a day! Not sure why I did not do the out and back starting parked at the lake ... the water sure would have felt good when I was done. 7:20, 7:24, 7:11, 7:17, 8:25, 8:19 I think I need to go see a shrink. I used to think getting fast was cool ... I have now reached the point where I am intimidated by my own race paces. Maybe it is just the heat having effects on me, but I definitely am not comfortable running under 7 minute miles, and I have to crush that pace if my race times are going to improve anymore!
|
| Vertical Feet Climbed - 2011 Miles: 400.00 | Kinvara 2 Miles: 6.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Pretty hot and hilly ... 90/50% ... was going to run 10 ... thought I was going to throw up around 5, so took a short walk break & took the direct route back to car.
| Split |
El Gain |
El Loss |
Avg Pace |
| 1 |
74 |
92 |
8:27 |
| 2 |
86 |
51 |
8:08 |
| 3 |
117 |
81 |
8:15 |
| 4 |
102 |
107 |
8:23 |
| 5 |
78 |
89 |
8:33 |
| 6 |
204 |
165 |
9:22 |
| 7 |
29 |
95 |
9:19 |
| 7.3 |
0 |
26 |
7:53 |
| Summary |
690 |
705 |
8:36 |
|
| Vertical Feet Climbed - 2011 Miles: 690.00 | Kinvara 2 Miles: 7.30 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.50 | 0.00 | 6.00 |
|
went to spin class, then was going to do some speedwork on treadmill. I dont like treadmills, so decided a half mile at 8:30pace was good, and went to Cracker Barrel for a big breakfast. may hit a track later, but since I don't like heat either, I may opt for college football and beer! Felt guilty, so went on a really slow, hot trail run with a half mile downhill sprint at 4:51 pace. OAP: 9:56/mi
| Split |
Dist |
El Gain |
El Loss |
Avg Pace |
| 1 |
1 |
83 |
109 |
10:44 |
| 2 |
1 |
98 |
56 |
9:55 |
| 2.5 |
0.5 |
64 |
61 |
9:37 |
| 3 |
0.5 |
0 |
185 |
4:51 |
| 4 |
1 |
238 |
56 |
11:24 |
| 5 |
1 |
64 |
117 |
10:32 |
| 7 |
0.5 |
86 |
57 |
9:38 |
| Summary |
5.5 |
634 |
642 |
9:56 |
|
| Boston Adizero Red Miles: 6.00 | Vertical Feet Climbed - 2011 Miles: 600.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 1.50 | 3.20 |
| Just a quick tune-up for tomorrow. (6) 400's at race pace with 400 recoveries. This felt easy, which I guess 10k pace should feel easy when you are only going 400 meters! Doning that 25 consecutive times ... that will not be so easy. Hoping for a bunch of race day mojo ... high probability of running in torrential rains! At least I won't be hot!
| Split |
Time |
| 400 |
0:02:09 |
| 400 |
0:01:36 |
| 400 |
0:02:06 |
| 400 |
0:01:37 |
| 400 |
0:02:03 |
| 400 |
0:01:34 |
| 400 |
0:02:07 |
| 400 |
0:01:33 |
| 400 |
0:02:07 |
| 400 |
0:01:35 |
| 400 |
0:02:12 |
| 400 |
0:01:37 |
| 400 |
0:02:12 |
| Summary |
0:24:34 |
| |
| |
| | Race: |
Sizzler 10k (6.2 Miles) 00:41:55, Place overall: 5, Place in age division: 57 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 6.20 | 11.20 |
| Nothing too exciting to report here, 72 deg with 90+% humidity and some light
rain. Running fast in humidity makes me want to throw up. Started out right
on target pace first 2 miles, started getting hard in Mile 3, by Mile 4 stomach
was not feeling so good, so switched modes to just trying to hang on to sub 7's.
Although I did not hit my time goal, I will never complain about running
6 sub 7's, and I did finish with a strong 1/4 mile kick at the end. On a
positive note, I felt like I could have maintained sub 7's for a long time, but
I just did not have it in me today to crank out faster miles. I believe a big part of
racing is mental, and i just did not have the mental strength to push my limits
today. I was pleased with my effort, but a little disappointed when I heard the results ... I finished 5th, but 3 people beat me by 12 seconds ... and I was not pushing hard until the last quarter mile ... so mental weakness cost me 2nd
place in AG & a nice picture frame with digital time & temp. Well, at
least it was not a gift certificate or cash!
It was a pt to pt race, so I
got a 2 mile warm-up in before at 8:00 pace, probably a little faster than I
should have, but cut it close on getting to the start line on time! 3 mile
cooldown at 8:30 pace to get to car and head for a big breakfast!
| Split |
Time |
El Gain |
El Loss |
Avg Pace |
| 1 |
0:06:30 |
37 |
28 |
6:30 |
| 2 |
0:06:33 |
13 |
15 |
6:33 |
| 3 |
0:06:47 |
14 |
26 |
6:47 |
| 4 |
0:06:55 |
35 |
46 |
6:55 |
| 5 |
0:06:52 |
32 |
26 |
6:52 |
| 6 |
0:06:45 |
48 |
55 |
6:45 |
| 0.27 |
0:01:31 |
0 |
0 |
5:42 |
| Summary |
0:41:55 |
180 |
196 |
6:41
|
|
| ST-6 Racer Miles: 11.20 | Vertical Feet Climbed - 2011 Miles: 180.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.00 | 0.00 | 7.00 |
|
Cool weather ... still a little humid, but cant complain! 1/2 mile hill intervals on pavement with focus on downhill speed, then a 3.5 mile cooldown on trail. Wanted to do a few more, but opted for colldown miles on trail. Downhill intervals are fun, but getting back to the top is brutal, I might need to hire a driver for this workout! :)
| Split |
Time |
El Gain |
El Loss |
Avg Pace |
| 0.5 |
0:02:35 |
0 |
199 |
5:11 |
| 0.5 |
0:04:45 |
203 |
0 |
9:01 |
| 0.5 |
0:02:32 |
0 |
177 |
5:04 |
| 0.5 |
0:04:36 |
180 |
0 |
9:13 |
| 0.5 |
0:02:27 |
0 |
186 |
4:55 |
| 0.5 |
0:04:35 |
190 |
0 |
9:13 |
| 0.5 |
0:02:36 |
0 |
193 |
5:09 |
| 3.5 |
0:38:31 |
432 |
253 |
11:00 |
| 7 |
1:02:40 |
1,005 |
1,009 |
8:57 |
|
| Vertical Feet Climbed - 2011 Miles: 1000.00 | Ghost GTX Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 3.00 | 6.50 |
|
1/2 mile hill intervals, 6 down, 5 up, 1 mile cool down. Planned on a little longer cool down, but legs were pretty spent. 2 more intervals than yesterday, but shorter cool down. Also backed off down hill pace a tad, but increased up hill a tad. About 30 second rest recoveries at both top & bottom.
| Split |
Time |
El Gain |
El Loss |
Avg Pace |
| 0.5 |
0:02:41 |
0 |
182 |
5:23 |
| 0.5 |
0:04:19 |
189 |
0 |
8:40 |
| 0.5 |
0:02:42 |
0 |
188 |
5:24 |
| 0.5 |
0:04:33 |
183 |
0 |
9:09 |
| 0.5 |
0:02:38 |
0 |
197 |
5:15 |
| 0.5 |
0:04:25 |
200 |
0 |
8:51 |
| 0.5 |
0:02:40 |
0 |
202 |
5:20 |
| 0.5 |
0:04:23 |
202 |
0 |
8:49 |
| 0.5 |
0:02:36 |
0 |
190 |
5:12 |
| 0.5 |
0:04:20 |
187 |
0 |
8:40 |
| 0.5 |
0:02:33 |
0 |
198 |
5:03 |
| 1 |
0:11:37 |
129 |
27 |
11:37 |
| 6.5 |
49:30 |
1,171 |
1,225 |
7:35 |
Time for beer & Football!
|
| Vertical Feet Climbed - 2011 Miles: 1200.00 | Ghost GTX Miles: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Marathon training should have been 10miles, 5k race tomorrow should have been day of rest. Split the difference and settled on 5easy trail miles. Guess i will be running long on Sunday to make up for it! |
| Vertical Feet Climbed - 2011 Miles: 400.00 | Ghost GTX Miles: 5.00 |
| |
| | Race: |
Vinings Downhill 5k (3.1 Miles) 00:18:34, Place overall: 9, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 0.00 | 3.10 | 13.70 |
|
A great day! Fast course, but Mile 2 was tough! My son was running this race too, and he wanted to go for a sub 20, with his backup goal of sub 20:15, as that is what is needed to be subseeded at Peachtree next July 4. I knew this should be a PR race for me, but with all the hill work I did this week, I tried to do the noble thing and asked Alex if he wanted me to pace him to a sub 20 on the drive to the race. My legs cringed when he said 'no, I got it, go for your PR' We got there about 15minutes early, did some stretching and downhill strides to warmup. The race starts off with a big downhill to wake your legs up, or should I say put them in a state of shock! I gave him the best pacing advice I could offer and wished him well. My stretch goal was sub 18, but did not honestly think that was possible on tired legs, that is a 5:45 pace. My secondary goal was to try to hold under a 6:00 avg pace, which would also insure i got a PR. First mile was fast, i took advantage of the big hill, and hit the Mile mark at 5:40. This is pretty much where I wanted to be, but I immediately knew a sub 18was out of the question, as that was the biggest downhill, and shortly into Mile 2 there was a big uphill and then a long flat section. My Mile 2 split was 6:22, i was very happy with this. Mile 3 started with another decent size uphill, but the last 0.8 miles of the race was pretty much downhill. I started pushing harder at start of Mile 3, knowing that when I crested the hill it would be smooth going from there. Just before Mile 3 I was able to pass the runner I had been trying to reel in. Unfortunately, after him there was no one close enough to set my sights on, but the thought of not getting passed by anyone helped me keep pushing. Mile 3 split was 5:50, it had lots of downhill! i finished the last 0.14at a 5:09 pace, which is pretty strong, but my legs really never felt like they had another gear, which usually they do in the last 1/4mile. I was pleased with 18:34 &a new PR. I ran back about 100 yards from the finish where I could still see the clock &look for Alex. Right on cue at about 19:45he came into sight and was looking strong. I started yelling for him to put the hammer down and get the sub 20. He was cruising past people and making me really proud! My yelling got louder!! He finished in 19:55! He was totally psyched ... and considering he has only been ruuning 4 months, so a pretty awesome time for a inexperienced 14 year old! Something tells me that by next year we will be racing each other! Today, we both won 1st in Age Group :) Ran a mile cool down after the race & then 9.6 miles at a 9:30 pace in the afternoon.
|
| ST-6 Racer Miles: 3.10 | Ghost GTX Miles: 10.60 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
|
I looked at my Garmin activities page, and realized that after my since my 18 mile run on August 12, I have only done 1 run over 10 miles, that was 12 a couple weeks ago. So I decided to mix it up today with some more miles. I also biked 16.6 miles today. I biked 8.3 miles to Lake Lanier Islands at 15 mph. I decided to explore a little to try to make the run more interesting ... I ran a couple miles of boat docks, on the golf course, roads, trails, through a campground, along the rocky shore line, and on some horse trails. Variety kept me distracted, and sure enough I got in my planned 15. I then rode 8.3 miles back at 15.7 mph. Pretty good workout, I am tired! http://connect.garmin.com/player/113665903
|
| Vertical Feet Climbed - 2011 Miles: 730.00 | Ghost GTX Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
|
80 deg/50% ... not too bad. I think we have next 3 days hitting 90 & that will be it for the year! Forecast high of 72 for Saturday, hope that is accurate, as I have a super hilly trail Half with close to 5,000' of climb & descent. My legs are feeling the higher mileage, but they felt a little better as the run progressed. As a mens of measuring my improvement, I decided to look at my St. George splits from last fall where I got my BQ with a 3:20:49 .... my fastest split was 7:05 & I only had 8 miles where I went under 7:20 pace. I am pretty excited about this, as 6:30 miles downhill have become relatively easy for me ... so I conclude I am light years ahead of where I was. The only question now is how my legs are going to respond the last 8 miles after cranking out 18 faster miles ... and that is something I guess we never know until race day! Was happy with today's run, just wanted 8 minute miles. I saw a friend walking there dog at the 3 mile mark and walked about half a mile with her ... and got to refresh my water bottle from her fridge! Every couple miles from there I took about a 30 second breather to hydrate. This helped my pace to be a little higher while staying relatively comfortable.
| Split |
El Gain |
El Loss |
Avg Pace |
| 1 |
201 |
154 |
8:26 |
| 2 |
165 |
239 |
7:49 |
| 3 |
173 |
103 |
7:54 |
| 4 |
43 |
3 |
7:47 |
| 5 |
86 |
122 |
7:44 |
| 6 |
122 |
66 |
7:54 |
| 7 |
44 |
120 |
7:28 |
| 8 |
0 |
77 |
7:17 |
| 9 |
68 |
48 |
7:20 |
| Summary |
902 |
932 |
7:44 |
PM - Went to Alex's cc meet and did 14 strides of about 115meters each on the football field, totaling 1mile, OAP: 4:53 Also ran some around tghe course to cheer Alex on, but not counting that! Course ended with about 350 meters on the track, so I met him at 400 meters to go, clock read about 18:50, so I told him to put the hammer down and go for the sub 20, and then proceeded to chase him around the track egging him on. probably the most obnoxiour (or supportive)parent there depending how you look at it. He has a relatively good kick & finished strong , but crossed in 20:01. Guess i should have met him 20meters earlier! lol Still a great race for him, much tougher course than last Saturday, and alot hotter. He was mad he missed by a second, but i told him he got an A for effort in my book, being only 6seconds off his Saturday time. Meeta are fun, makes me wish I was in high school again!
|
| Vertical Feet Climbed - 2011 Miles: 900.00 | Ghost GTX 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 |
|
Minor Details! Well, I excitedly went to register for Boston this morning as it opened up to those who beat their qualification time by 10 minutes ... unfortunately they updated the requirements to state, "Important Note: the 59 seconds allowed for qualifying times
aren't applicable for those registering before Monday, September 19." Yep, that excludes me! Guess I get to try again Friday, when it opens up to those who beat their time by 5 minutes! It will be interesting to see at what point it sells out, and if they will provide any statistics as to what percentage full the race capacity is at the close of each wave. I am positive I will get in as I will be one of the faster ones registering in the BQ minus 5 minute registration window, but I am sure there are thousands of people that did not qualify by more than 5 minutes, that are anxiously awaiting to see if they will be granted entry!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
|
Another day of rest ... Yea! Will be rested for my trail Half this weekend ... and the cooler temps! :-)
Going to Roger Daltry concert tonight. I have been offered the opportunity to be a pace leader for the 3:45 group (8:30 pace) for the Soldiers Marathon in Columbus, GA in November. I think this would be a fun experience and a great way to get a long training run in ... although I am not too sure how I feel about running 26.2 three weeks after racing a downhill marathon at all out speed. I have a day to think on it. Went out for an easy run for lunch ... 2.5 miles to a 6" Subway Italian value meal ... took a little detour on the way back to get a couple more miles. Low battery popped up at Mile 6, so I threw down a faster last mile just in hopes of recording the whole run ... which it did.
| Split |
El Gain |
El Loss |
Avg Pace |
| 1 |
71 |
39 |
8:15 |
| 2 |
54 |
0 |
8:25 |
| 3 |
47 |
62 |
7:58 |
| 4 |
14 |
98 |
8:17 |
| 5 |
0 |
23 |
8:27 |
| 6 |
65 |
0 |
8:13 |
| 7 |
35 |
69 |
6:47 |
| Summary |
286 |
290 |
8:03 |
|
| Vertical Feet Climbed - 2011 Miles: 290.00 | Ghost GTX Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Boston registration submitted! Read an interesting article that projects that reg is already over half full. Based on submission confirmation numbers, which are issued in chronological order, they were up to over 9,000 registrations just a couple hours after opening up to those who beat there times by 10 minutes. This morning it opened up to the 5 minute group, my submission number, which was issued at precisely 10 AM, was 10,968 ... there are approximately 20,000 slots issued to qualified runners. Of course, this could be a farce, because I don't think anyone can confirm the first submission granted was number 1 ... but they are definitely progressively going up in number, one at a time! lol I think it may sell out today .... but if it does not ... there will not be many slots left when it opens to all qualifiers next week. I wish this was not the case, and hope that all that got a BQ and wish to get in ... do! Still debating if I will run today ... cool weather in the low 70's ... but I am doing a super hilly trail Half in the morning. Probably a few miles later just to loosen things up.
| |
| | Race: |
Race for the Fallen (13.1 Miles) 01:33:45, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
|
Fun trail Half Marathon, basically a training run for Oct. marathon. Started out in 5th and held that for the first 4 miles, when I was joined/passed by a good friend who was also running. He really helped me out pushing the pace from Miles 4-8, where I had to do frequent 'bursts of speed' to stick with him. We chatted some, but that was killing me going up the hills! Had I been out there alone through this section, there is no way I would have maintained the pace he carried us to. We passed one guy in this section ... the other 3 were never in my sight after Mile 2 of the race.
At Mile 8, he briefly stopped for water, and I continued figuring he would be right behind me, as he only stopped a few seconds, surely he was no more than 10 yards behind me ... this happened to be on a brief downhill pavement section, which I strided out, figuring it was my turn to pull the load for a bit. I realized he was slowly dropping back, and at about 8.5 the trail took a looping turn, so when I saw him about 50 back, I yelled out for him to keep pace with me! I was just about to slow down a little and wait for him, when I saw another runner only about 20 yards behind him running strong. I felt bad because I really wanted to wait and run with him, but by the time he would have caught me, the other guy would have been out in front and off to the races. I figured if he had it in him, he would pace with the guy passing him in pursuit of me. I held pace and continued on. Sure enough, next time I looked back, the guy was about 50 behind me & my friend about 20 behind him ... I kicked it up a notch as I did not want the guy getting closer! For the next 4 miles I played a little game of cat and mouse with him ... every time he got within 50 yards, I would throw in a burst of speed after rounding a corner ... so by the time he saw me again, my lead would have increased. This happened at least 6 times ... I know he had to be pushing hard as he was closing the gap on me ... but my spurts would just lengthen it back out. Had to be frustrating for him, and I figured if he ever put down enough to catch me, I would crush him in the last half mile. I fought off the urge to let him catch me just so I could race him at the end, and held the comfortable lead to the end. His pursuit really helped me keep the effort up the last 4 miles, again ... if I had been out there alone, I would have run the same pace, but without all the surges ... which made it a more beneficial training run ... forcing me to maintain pace when I was more winded/fatigued from the sprints. All in all, I was pleased with the pace, effort, and result - and it was good race prep for my marathon. The weather was totally awesome ... mid 50 at start, low 60's at finish. I am happy when I am running in cooler weather!!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.60 | 0.00 | 0.00 | 0.00 | 21.60 |
|
Perfect Recovery Day. Met a friend at the Greenway at 7 am, who is a guy in his 60's, a Vietnam Vet with a foot disability, but a dedicated runner. We ran 7 miles at a 12:30 pace. Upon return to the parking lot, met another friend at 8:30, who is striving for a BQ, using the Galloway walk/run method. She runs for 4 minutes, then walks for about 20 seconds. We ran 14 miles at an average running pace of 8:30. I just stopped my watch for the walk breaks. While I am not a big fan of the walk/run method, this was probably perfect recovery for me after racing 13.1 yesterday. I was out on the path for almost 4 hours, and completed my first ever training run of over 18 miles, even if it was slow and a little unconventional. I have read before that time on your feet running is more important than pace on long, slow runs. Not sure how the walk/run affects the mileage value, but figure the distance had to be beneficial for me in preparation for my marathon. Afternoon recovery: Football & Beer!
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
|
Dear JG,
This is to notify you that your entry into the 116th Boston Marathon on Monday, April 16, 2012 has been accepted, provided that the information you submitted is accurate.
Sincerely,
Boston Athletic Association 6 mile progressive run with 1 mile cooldown at 9:45 pace
| Split |
El Gain |
El Loss |
Avg Pace |
| 1 |
65 |
19 |
7:56 |
| 2 |
0 |
75 |
7:17 |
| 3 |
64 |
36 |
7:35 |
| 4 |
22 |
28 |
7:28 |
| 5 |
48 |
71 |
7:13 |
| 6 |
68 |
0 |
6:52 |
| Summary |
266 |
228 |
7:23 |
|
| Boston Adizero Red Miles: 7.00 | Vertical Feet Climbed - 2011 Miles: 250.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 5 @ 8:20 pace, 1.5 @ 9:40 cooldown |
| Boston Adizero Red Miles: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I am establishing a new pace, which I will call High Sensory Pace - dedicated for runs exploring new trails, enjoying scenery, and just reflecting on life with creative thinking. Something like a 'slow down and smell the roses theme'! Or yes, otherwise known as a Recovery run!
Today that pace was 9:25. 7 miles around the trails at George Peirce Park. Looping asphalt trails evrywhere, mostly shaded through forest, around some ballfields, and some dirt trail offshoots for a couple miles. It was a cool run, lots of path intersections, didn't know where I was half the time, but they all loop back together at some point. Very convenient to having access to cooler, a good place for a 20 miler. Tomorrow will be Hill repeats, rest Friday, 10 mile race Saturday ... then maybe a long slow run Sunday to cap off a good mileage week. 30 Days to go, and the last 14 won't involve much.
|
| Boston Adizero Red Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 5.50 | 7.50 |
|
I was looking at my mileage and noticed that yesterday I passed double the miles I ran all last year. I ran a Garmin report and realized that I have run over 3 times the distance ytd, as last January to October I only ran 400 miles. I still struggle with higher miles, last week was the first time I put together 50+ mile back to back weeks. I hope to make that a string of 4 weeks, before starting the taper for my marathon ... so at least they should be coming at a good time. It will be interesting to see how this 'triple' the mileage pays off in my marathon. It better pay off big in the last 6 miles, or I may never run over 30 mpw again! Oh well, as they say, "trust your training" ... so I guess I am off to do some suicidal hill repeats. ----------------------------------------------------------------------
Goal was to keep overall avg pace under 7:00. This made me keep pushing on the uphills. At the end of 5 down/5 up half mile inervals with approx. 190' elevation change, my overall AP was 6:57, so mission accomplished. The two mile cooldown skews the data that mattered to me. This is the identical workout I did Sept 8, except I did a longer cooldown, so I added a column with the splits from 9/8 ... overall I ran stronger ... unfortunately did not wear HR monitor on 9/8. I purposely ran my 5th downhill interval at an easier pace, trying to find a pace I was comfortable at sustaining for a much longer period of time. I was probably still a little fast, but my goal in the marathon is to be able to run about 7 of the steeper downhill miles around 6:00 to 6:10/mile. I ran the last interval for my fastest time - 4:48 woohoo, time to cooldown! Timing was perfect, after last downhill interval the sirens started going off advising people on river they were doing a water release from the dam ... which is a couple miles from where I stand, because I do this workout on a road that goes from the road at top of dam down to a parking lot at the base of the dam. Why is this significant? Because when tey release the water from the depths of Lake Lanier into the Chattahoochee river the water rises very quickly, and with that the temperature by the river colls down like 10 degrees ... you feel like you are in air conditioning! So I ran on a trail along the river for a mile, before starting my mile journey back up the trail to my car at the top.
| Split |
Time |
Avg Pace |
9/8 Pace |
Avg HR |
Max HR |
| 0.5 |
2:42 |
5:23 |
5:23 |
140 |
155 |
| 0.5 |
4:16 |
8:36 |
8:40 |
153 |
164 |
| 0.5 |
2:38 |
5:16 |
5:24 |
149 |
161 |
| 0.5 |
4:18 |
8:35 |
9:09 |
159 |
169 |
| 0.5 |
2:40 |
5:20 |
5:15 |
149 |
161 |
| 0.5 |
4:13 |
8:29 |
8:51 |
157 |
170 |
| 0.5 |
2:37 |
5:14 |
5:20 |
155 |
170 |
| 0.5 |
4:20 |
8:40 |
8:49 |
158 |
170 |
| 0.5 |
2:52 |
5:42 |
5:12 |
148 |
169 |
| 0.5 |
4:14 |
8:31 |
8:40 |
157 |
168 |
| 0.5 |
2:24 |
4:48 |
5:03 |
157 |
171 |
| 2 |
21:23 |
10:42 |
|
141 |
163 |
| 7.5 |
58:37:00 |
7:49 |
|
149 |
171 |
|
| Vertical Feet Climbed - 2011 Miles: 1200.00 | Ghost GTX Miles: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 @ 8:45 to shake things out & loosen legs up for tomorrow. Hopefully legs will have some more life in them in the morning, as I don't think they would have given me much more tonight if I asked! |
| Adidas Marathon TR Miles: 3.00 | Ghost GTX Miles: 3.00 |
| |
| | Race: |
ATC 5/10 Miler (10 Miles) 01:09:22, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
|
This was a great 5/10 mile race put on by ATC, 2 loops for 10 miler. This was pretty much designed to be a solid training run for me, and it served that purpose well. My goal was to run 10 sub 7 miles ... and I accomplished that for the most part. Alex ran the 5 mile, so we paced each other the first loop. He had two classic lines ... first at 3.2 miles he said he was dying (he is used to cross country 5ks & has never raced over 5k ... I thought the timing of that comment was funny. Second, at about 4.5 miles, he said, "I gotta take a crap, gotta go" ... at which point he proceeded to drop me! He finished in 33:59, avg pace of 6:47, and won 1st in his Age Group. Mile 6 was lonesome, lost my running buddy & no one else around, alot more people do the 5 miler. Pace dropped off a little here. Got passed somewhere in Mile 7, so picked it up a little. My legs were really stiff from Thursdays hill workout, I kinda checked out mentally at the 7 mile mark & figured I would take an easy mile so I could finish strong ... I was really surprised I actually held onto a 7 minute pace here for Mile 8, as I was not really in the game & concerned about my legs. Mile 9 I got passed by an ATC competitive team female, so I went stride for stride with her for a 1/4 mile. Maybe she did not like that, as she quickened the pace & I fell in behind. I knew she was an experienced runner that would finish strong, so I just tried to stay within 20 yards. In Mile 10, she passed a runner, who I drafted behind for a while. He looked back and told me drafting was free. I told him to just keep in striking distance of the girl, and I would repay the favor at the end. About a 100 yards later, he said she was pulling away, so I passed him and told him to cmon ... he was hurting ... he didn't. I gradually closed the gap from 20 to 10 to 5 strides ... then waited to see my son, to turn it on. He was about 200 meters from the finish & told me it was time to sprint. Well, I did not actually sprint cuz this was a training run, but I did make the pass and lengthen the lead to the finish. I forgot I had turned Autolap off on my last training run, so had to use the Garmin player to record my split times. My Garmin said I ran a 6:50 pace & covered 10.15 miles, for purposes of my mile splits I just spread the extra distance over each mile, based on where I had a data point. 1.02 6:55 6:55
2.03 7:09 14:04 3.03 6:46 20:50 4.05 6:52 27:42 5.09 6:53 34:35 6.10 7:16 41:51 7.09 6:56 48:47 8.10 7:03 55:50 9.14 6:51 1:02:41 10.15 6:41 1:09:22 Glad I ran the 10 miler, but there were times I was thinking why didn't I just do the 5! Well, obviously I need the mileage ... but I think it is also a good thing I did not have to race my son the last 1/2 mile, not sure I would have liked the result, and never would have heard the end of it! It was great to be able to run the first half of my run with him though! Oh, and I also met fellow FRB blogger Timp, that was cool, and I think we are both doing the ATC 10k next weekend. Maybe I will chase him for as many miles as I can!
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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 |
|
8 with Alex at 8:20 AP PM - 4.5 easy, agilty run, 3 miles around shoreline of lake and 1.5 on trail that loops around point. AP -9:37. Shoreline running involved lots of rocky sections which required lots of lateral movement. This would be fun on fresher legs at a faster pace, a really good soccer crosstraining trek.
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
|
Woke up this morning definitely feeling the effects of 87 miles in the last 9 days, including both a trail half marathon and a 10 mile races. All though neither of theses were all out race efforts, they were definitely 23 miles of hard running at marathon pace effort. I decided on a day of rest, but got in 3.8 miles of easy pace, soft surface running, hoping that effort might provide some recovery benefit without putting additional stress on my legs. The jury is out on that one, but I am trying to include more light mileage, easy running days for recovery, to try to help keep my mileage up and eliminate having too many goose eggs. I will probably go to evening Spin Class and put forth light to medium effort, just to help flush the legs out some more while giving the joints more rest. I have been really slack on attending Spin class the last 4-5 months, and it played a huge role in getting me ready for St. George last year. I am hoping I can ramp that back up in the last month before my marathon to work some different muscles while keeping my cardio up, while my legs get rested and stronger. This will be my last week of high mileage, ending with 19.3 miles of marathon pace running Saturday and Sunday. I am already at the highest mileage in September that I have ever run in a month & will surpass the 200 mile mark. Granted, it would have been nice to have 3 consecutive months of this mileage before my marathon ... but at least I got one and it concludes 9 months of the most consistent training I have ever done ... so finally I will get to run a marathon where I can't say I didn't really prepare for it ... I am still nervous about the last 10 miles though! Weekend weather forecast, High of 68, Low of 45, both days! Could it be true? :)
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.70 | 0.00 | 0.00 | 0.00 | 12.70 |
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Easy 9.7 at 9:40 AP, slowed down whenever I saw HR over 140, avg HR 126, Legs felt like they were carrying 20 pund weights, felt better as run progressed. Think I am going to keep them easy miles all week PM - Spin Class followed by an easy 3 @ 9:10 pace
---------------------------------------
Nice to seethe BAA release this detailed info in a timely manner, looks like 1:14 better than BQ is what was required this year. With the time standard getting 5:59 faster next year, it would be cool to see it not sell out in the first two weeks, and allow people to run fall, winter marathons to get in on a first come, first serve basis ... as this is the way it worked traditionally up until 2 years ago! From the BAA Website
Outline of performances accepted into the 2012 race
September 26, 2011 -- The Boston Athletic Association today
notified applicants of their acceptance into the 2012 Boston Marathon.
This year and for the first time, the B.A.A. implemented a new
registration process for eligible qualifiers whereby the fastest runners
in relation to their qualifying times were able to submit their entry
on a rolling basis. Acceptance was based on performance rather than on a
first come, first served basis. The 116th Boston Marathon is on
Patriots’ Day: Monday, April 16, 2012.
- 23,521 applications were received during the two weeks of registration.
- 20,081 applicants have been accepted or are in the process of
being accepted, pending verification of qualifying performance (14,780
from Week One; 5301 from Week Two).
- 3,228 applicants were unable to be accepted due to the large
number of eligible qualifiers who submitted an application for entry
combined with field size limitations.
- An additional 277 qualifiers who had run 10 or more consecutive Boston Marathons were also accepted.
Those who had a verified qualifying performance of one minute, 14
seconds or faster than the eligible standard for their age group have
been accepted into the race.
2012 Men's Qualifying Performances and Accepted Times
| Age Group | Standard eligible to submit an application | Qualification times accepted through and including |
|---|
| 18-34 |
3hrs 10min |
3hrs 08min 46sec |
| 35-39 |
3hrs 15min |
3hrs 13min 46sec |
| 40-44 |
3hrs 20min |
3hrs 18min 46sec |
| 45-49 |
3hrs 30min |
3hrs 28min 46sec |
| 50-54 |
3hrs 35min |
3hrs 33min 46sec |
| 55-59 |
3hrs 45min |
3hrs 43min 46sec |
| 60-64 |
4hrs 00min |
3hrs 58min 46sec |
| 65-69 |
4hrs 15min |
4hrs 13min 46sec |
| 70-74 |
4hrs 30min |
4hrs 28min 46sec |
| 75-79 |
4hrs 45min |
4hrs 43min 46sec |
| 80 and over |
5hrs 00min |
4hrs 58min 46sec | 2012 Women's Qualifying Performances and Accepted Times
| Age Group | Standard eligible to submit an application | Qualification times accepted through and including |
|---|
| 18-34 |
3hrs 40min |
3hrs 38min 46sec |
| 35-39 |
3hrs 45min |
3hrs 43min 46sec |
| 40-44 |
3hrs 50min |
3hrs 48min 46sec |
| 45-49 |
4hrs 00min |
3hrs 58min 46sec |
| 50-54 |
4hrs 05min |
4hrs 03min 46sec |
| 55-59 |
4hrs 15min |
4hrs 13min 46sec |
| 60-64 |
4hrs 30min |
4hrs 28min 46sec |
| 65-69 |
4hrs 45min |
4hrs 43min 46sec |
| 70-74 |
5hrs 00min |
4hrs 58min 46sec |
| 75-79 |
5hrs 15min |
5hrs 13min 46sec |
| 80 and over |
5hrs 30min |
5hrs 28min 46sec | “We are humbled by the desire of so many dedicated athletes to run here in Boston,” said Tom Grilk,
B.A.A. Executive Director. “We will do all we can to be worthy of their
interest and make every effort to make running here an experience that
runners will continue to enjoy and value.” As part of a
personalized email from the B.A.A. to all of those who were unable to be
accepted, the B.A.A. stated: “We appreciate your commitment to your own
running, and we encourage you to continue your pursuit of running in a
future Boston Marathon.” Qualifying performances achieved on or
after Saturday, September 24, 2011 will be valid for 2013 Boston
Marathon registration. The 117th Boston Marathon will be held on Monday,
April 15, 2013. However, please note the qualifying standards for the 2013 Boston Marathon have been tightened by five minutes for each age group.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| A few strides during Alex's cc meet, so I could see him at 7 different places. It was a tough course, he ran a 20:28. At the 3 mile mark he was at the back of a pack of 6 runners when he started his move. He passed all 5 and held them off in a sprint to the finish. Good stuff, probably more fun than breaking 20 | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
9 easy miles, at every mile split I threw in strides for a tenth of a mile, with no particular pace in mind ... just don't want to forget what it feels like running faster.
| Split |
Distance |
Avg Pace |
| 1 |
1 |
9:34 |
| 1a |
0.1 |
6:16 |
| 2 |
1 |
9:07 |
| 2a |
0.1 |
6:34 |
| 3 |
1.1 |
9:08 |
| 3a |
0.1 |
6:37 |
| 4 |
1 |
9:22 |
| 4a |
0.1 |
7:24 |
| 5 |
0.99 |
8:59 |
| 5a |
0.11 |
6:20 |
| 6 |
0.99 |
8:47 |
| 6a |
0.1 |
6:59 |
| 7 |
1 |
8:50 |
| 7a |
0.1 |
6:37 |
| 8 |
1 |
9:18 |
| 8a |
0.1 |
7:20 |
| 8b |
0.1 |
10:55 |
| Summary |
9 |
8:56 |
| |
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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 |
|
9 mile loop at Suwanee Creek Park with a friend, more easy miles, 8:45 pace. Will be tough miles this weekend ... but weather is absolutely perfect! weekend high of 67 & low of 41! Should be 48 at race start tomorrow for 10k & 42 on Sunday for Half! Sweet!!! Would be sweeter if I had tapered & was actually racing all out, but these are just marathon pace runs, maybe a tad faster ... looking more for solid back to back workouts... than an all out effort that wipes me out. PM - I was feeling a little nervous about running 19.3 miles hard this weekend, so I went out for a little drive. I purchased my sub 3 hr marathon shoes, then went to a nearby local park & ran a 1.5 mile paved loop around a lake @ 8:15 pace. This weekend will be perfect for breaking them in, and since I know they are fast, I no longer have to worry about running fast this weekend! :)
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| Adios Miles: 1.50 | Ghost GTX Miles: 9.00 |
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| | Race: |
ATC Cartersville 10k (6.2 Miles) 00:40:37, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 6.20 | 0.00 | 0.00 | 9.70 |
|
Good bye September, Hello October! Temperature at race start: 50 degrees - WooHoo! September was by far my highest mileage month ever & the first time I broke 200 miles (224). No taper for this race!
This weekend races conclude my ramped up mileage marathon training, taper starts Monday. The goal for today (and my half marathon tomorrow) is simple, marathon pace miles at 6:50. I spent the first 3 miles telling myself to slow down, but 6:30 pace felt very comfortable. At the halfway point I knew I was on pace to PR & would, as I was not pushing hard. I decided to just hold pace, and then kicked it up a notch the last 1.2, but still not to an all out race effort. I took a minute off my PR & easily would have broken 40, if I had pushed harder. Very pleased with my effort/time, tomorrow I won't get carried away ... 6:50 pace is the target ... and there will be some big hills that will test me on that. Anyway, today was a big boost to my confidence, and confirmed 'Trust your Training' Oh, how I wish I were racing St. George today, hope all fared well that did!!
| Split |
Time |
Distance |
Avg Pace |
| 1 |
6:29 |
1 |
6:29 |
| 2 |
6:30 |
1 |
6:30 |
| 3 |
6:24 |
1 |
6:24 |
| 4 |
6:36 |
1 |
6:36 |
| 5 |
6:24 |
1 |
6:24 |
| 6 |
6:18 |
1 |
6:18 |
| 7 |
1:57 |
0.38 |
5:07 |
| Summary |
40:37 |
6.38 |
6:22
|
I am not sure why I am not getting accurate splits on my Garmin, it used to almost always be right on. Alot of this course was on pathways, and there really were not too many tangents to run, and I thought I was running them well. Timp from the blog also ran today, and his Garmin read 6.24, which is about what I expect in a 10k. When it gets off as far as it was in my last 2 races, you really can't use the 'Avg. pace' as a guide ... as the watch said I was running a 6:22 pace, but my actual 10k pace was 6:33 - that is a huge difference! Ran 2 easy cool down miles with Tim, before awards, where I got a ATC travel mug ... which is actually not a bad deal because the race was free to members!
PM 1.5mile shakeout jog
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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 |
| No race today! Long story/short ... I was short on sleep, feeling an onset of a cold, and the race start temp was 40 degrees. It would not have been wise to run 13 miles fast under those conditions with stiff legs ... so I rolled over & went back to sleep. In the afternoon, I headed out to run some faster miles, being warmer, more rested and loosened up. Fast miles were really not what my legs were feeling, so I ran a 48 minute 10k pace with a short warmup & cooldown, this was about all I had in me. Time to taper!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Sims Lake Park, 1.2mile loop, no Garmin. 7 laps, 68 minutes. legs felt beter each lap. | |
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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 |
|
Wow, my second bail out in 2 days because my body said 'no', and I listened! Thank God I should be in taper mode anyway! This morning I was going to meet a couple friends at 7:45, they were doing hill repeats of about 0.67 miles on a cool path at Little Mulberry Park. I figured this could be one last good hill workout. Since they had an ongoing bet about whether one of them would complete 5, it was clear that would be the minimum I would run, which is 7 miles without any warmup or cool down. Anyway, I awoke at 6 to go, and felt like I was fighting off the onset of a cold ... so I texted my friend and bailed! Is supposed to be a light day anyway. Last night I did sit down and write a 20 day plan, inspired to do so by a RW link I had clicked on, 'It's Taper Time' http://www.runnersworld.com/article/0,7120,s6-238-244--5958-F,00.html Following those guidelines, plan is 36 miles this week, 24 next, and 12 race week. This is more than I usually do, by my mileage is also a lot higher than it usually is, so I think it is appropriate. Most of the miles are easy, with the exception of a couple GMP miles ... and throwing in a few strides whenever and wherever I want! I think I am taking today as one of my 2 off days, as I am taking a friend to the airport late afternoon. I must say, it is really hard not to be out there running right now, awesome fall day! I have not run my mile yet, but promise to before midnight!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy pace, 9:00, legs very stiff first mile | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 4.00 | 0.00 | 0.00 | 5.50 |
| 7:57, 6:47, 6:46, 6:52, 6:46, half mile cool down. | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| 7:49, 7:49, 7:49, 7:41, 7:35. Legs are starting to feel fresher and better. Ran first half of last mile at 6:40 & then went into cooldown mode for last 0.8 mile. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
I awoke to the excrutiating pain of a severe calf cramp in my right leg. I am concerned! am supposed to run 10 today.... heading to Spin class now instead. Update: Took an epson salt soak & a friend recommended I take some Endurolyte capsule by hammer ... anyone tried them? Interesting article: http://www.hammernutrition.com/knowledge/electrolyte-replenishment-why-it-146-s-so-important-and-how-to-do-it-right.1274.html Anyway, took 3, and ran my 10 miles ... without any problems. Will stay on a steady diet of these thru the marathon, if there are no other effects. Taking 2 more now & going to bed!
| Split |
Avg Pace |
| 1 |
8:31 |
| 2 |
8:26 |
| 3 |
8:30 |
| 4 |
8:27 |
| 5 |
8:18 |
| 6 |
8:23 |
| 7 |
7:57 |
| 8 |
7:30 |
| 9 |
7:58 |
| 10 |
8:28 |
| Summary |
8:15 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 1.00 | 0.00 | 0.00 | 6.60 |
| After a couple days of rest & battling a cold, this run was encouraging to me. Taper plan called for 6 miles at easy pace (which I have determined to be 8:30). A half mile into the run, looked at watch & was running a 7:30 pace, so I slowed down a little. For the first time in a long time, my legs felt fresh & ready to roll. I decided to let them go a little, as long as things felt easy. 7:52, 7:35, 7:32, 7:09, 6:36.followed by a 1,6 mile cooldown @ 9:20 pace. Since I was feeling good, I decided to let it go a little the last mile. Even the 6:36 pace felt comfortable and I did not feel like I was pushing things at all. I was tempted to keep going a few faster miles and see how I held up ... but quickly reminded myself I was resting my legs to run faster/longer ... not training them to do that! Felt good, and by keeping the mileage down, I think this still classifies as a recovery run ... tomorrow is another day of rest, but might do an easy 3, as I skipped that on Monday due to weather, having a cold, and a general lack of desire to go out and run 3 measly miles in miserable weather.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run, mixed in a few strides, calf felt a little tight at end. 8:27, 7:45, 8:24, 7:21, 8:21 ... 8:05 AP
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 1 mile on tm, spin class, 2 miles on tm ... exciting | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 0.00 | 0.00 | 8.40 |
| Went out for an adventurous run along shores of Lake Lanier ... water level is way down, we need rain, but it does open up new terrain! One year I would like to run the entire shorline around the lake when it is low, but that will require some support and getting wet ... there are 692 miles of shoreline ... but I will do it! maybe :) Other than navigating rocks with agility training, powering through quicksand,
hurdling and ducking dock cables, and navigating water inlets ... this was a
peaceful soft surface run on a beautiful fall day. There was a nice cabin
cruiser anchored in a secluded cove, no one was visible, but it was creating a
nice gentle wake ... Wonder what was going on in there! Lol After the first 3 miles, the remaining 5 that were out and back, were definitely less runnable! http://connect.garmin.com/activity/121526104 Running an ATC cross country 5k in the morning with Alex, hoping to pace him to a new PR, I am sure we will be racing each other the last tenth of a mile ... I am a little nervous about that!
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| |
| | Race: |
ATC Haunted Hustle cross country 5k (3.1 Miles) 00:19:45, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
|
Nice flat course on a beautiful fall day! Plan was to pace Alex to a pr of 19:30, was 19:55. First 2 were 6:15, 6:25, he was 2steps ahead of me the whole way. At Mile 2, my calf was feeling a little tight, so I told him to finish strong, I might not go with him. He told me to toughen up! I stayed close, but let him go, the last thing I needed to do was find myself on the losing end of an all out sprint the last tenth. I had told him last night we would race the last tenth, and he told me to 'bring it on!' His pace slowed a little the last mile, but he looked over his shoulder a couple times to see how close I was. I honestly believe that no matter how fast I would have run, he had no intentions of letting me pass him! He finished in 19:35, I was 10 seconds behind him, probably 5 at the 3 mile mark. I refrained from a finishing kick, but he already had me beat. I am proud of him, and actually am glad he just had a 20 second pr, the more times he gets a new pr will only motivate him to keep working harder, versus having an A+performance and having a let down in his next race. Slow and steady is improvement is best. His mind was mostly on his homecoming dance tonight anyway ... a much more exciting event! Just being right behind him made him push a little harder ... the first of many times I will be chasing him I am sure! I had a chat with the female masters winner after the race, he was listening pretty intently, she is also a trainer/running coach. I think the conversation inspired him, because when we got in the car, he asked me to put a training plan together for him for the winter to take him to the next level. Good stuff, I hope he follows through with the commitment ... it will help us both improve if we are doing several key workouts a week together.
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| 5 miles medium effort with some 1/4 mile intervals. Then went to Spin Class, got off bike after 30 min & did 2 mile progression run on TM, starting at 8:30 down to 6:30, AP 7:30 More miles than planned today, but I guess I would attribute that to nervous energy. Workout felt good & not too strenuous, which I guess is a good thing. Tomorrow rest, Wed 3 miles, Thur 2, Fri 1 ... Sat 2:XX:XX ... God willing! Dist Avg Pace 1 7:49 0.25 6:14 1 7:56 0.25 6:09 1 8:01 0.25 5:41 1 7:59 0.25 10:10 AP 7:46 | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 30 min spin class, 1 mile on tm | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Saturday forecast: Sunny Temp @ start, 3,900' el: 37 Temp @ finish, 1,100' el: 51 Temp of river for post race soak: Cold Temp of beer for celebration: Ice cold! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Ran about a mile around cross country course to cheer Alex on at difft points. In my pep talk before the race, I told him I wanted him to dig deep and run a fast time to inspire me for my marathon this weekend. He just smiled and said 'ok'. He proceeded to go out and run another pr ... 18:52! Mile 1was 6:00, 2 was 6:12. Race finished with 350 meters on track, so i had measured off 50 meters, so I could give him a split with 400 meters to go, he hit this point at 17:35, so I yelled to him he had a sub 19in him, & to take it home strong! He ran the last 400 meters in 77 seconds, a 5:08 pace! Wow, I was proud, i guess we will officially be racing each other at a 5k in 2weeks. He may think he has me beat ... but I will throw surges at him and try to beat him mentally ... as I think that is the only chance I have! As we said goodbye after the race, he looked at me and said, "I held up my end of the deal, I expect you to go sub 3, good luck Dad!" | |
| |
| | Race: |
Ridge to Bridge Marathon (26.2 Miles) 03:06:23, Place overall: 18, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
|
There is a reason we have back up goals, woohoo, I did it. Struggled from the start, never felt good. First 5miles were right on pace plan, 7min/miles ... but they were supposed to be easy, they were hard, and I knew it was going to be a long day! Marathon is a long distance, but it is really long when you are mentally broken 5 miles into the race. I hung on for a 3:06:23 ... best summarized as a really crappy run, but a good time with a 14minute pr. Not much cell service up here, but as I sit perched on a cliff overlooking a colorful valley, had a chance to check in. Will add more later when I get back home, enjoying a beautiful day for now!
Report Update:
Warning! Sorry, this
is way long … I am still trying to wrap my arms around what went wrong … and
why I should feel positive about this race and not be disappointed!
I had a pretty simple pace plan, which I followed pretty much
to a T the first 9 miles, but this was way harder than it should have been, so
the inevitable happened, my pace plan blew up!
Miles 1-6: These are
at the top of the course, rolling hills, up and down & lot of them. The plan was a 7:00 pace, which I hit, but by
the end of this section I knew my sub 3 was out the window. I was aerobically winded & my legs were
really tight, feeling achy, and not wanting to move fast. So basically, my ‘6 mile warmup’ at a
conservative effort, was taking all I had to maintain … not good! The temp at the start was 32, and I think my
legs were rejecting that & extremely slow to warm-up. I also think the 4,000’ elevation is what was
hurting me aerobically, but I was less concerned about breathing heavy, as I
knew that I would get that under control.
The problem was, my legs were mot loosening up, and I was about to start
8-9 miles of downhill mega-drop … my legs had to be loose going into this, they
were not. I was not born yesterday, I
knew my pace plan was toast at this point, with 20 miles to go.
6:56, 7:04, 6:49, 6:56, 7:00, 7:04
The first 2.4 miles
of the course are identical to my Half marathon in July. In July, I ran that section 34 seconds faster,
and felt great … compared to the way I felt yesterday. On the half, this is where you turned onto the
forest service road, which quickly takes you to the descent … for the full, we
ran 1.6 miles of hills, turned around and rant them the opposite direction,
before rejoining the half course.
Miles 7-14: Steep,
steep downhill! On stiff hurting legs …
uh oh!! Pace plan was 6:15/mile. More or less managed this the first 3, but it
was hard … I did alot of half mile repeats in the low 5’s in training for this
race, 6:15 should have been easy!
7- 6:16, 8 – 6:15, 9 – 6:20
Mile 10 has some uphill, I knew I would not manage a 6:15,
but figured I would run a few faster in my planning … but
that was not in the cards yesterday … I ran 3 of the downhill miles in sub 6 in
July, with a lot less training. The
first 9 miles I had been just behind a group of 5 guys running together all
going for sub 3 … and I think we all basically had the same pace plan as I was
only about 30 yards behind them & running the same pace the first 3
downhill miles. At Mile 10, I was done,
and they disappeared, 4 of the 5 hit their goal. Mile 11 and 12 & 13 were not any
better. Mile 14 I heard footsteps behind
me & figured I had to get back on track, so I really pushed and got back
down to my goal pace for that mile, but it killed me! My legs never felt good, and the downhill was
only making things worse. Running mile 14 as fast as I did the way my
legs felt was probably pretty stupid … but I was making one last attempt at
jump starting my legs.
10 – 7:03, 11 – 6:52, 12 – 6:32, 13 – 7:03, 14 – 6:11
Over the identical
8.2 miles that have 2,000’ of drop, my time in July was 51:13 (6:14 pace),
yesterday it was 53:53 (6:34 pace). To
put this in perspective, I ran a 10k 2 weeks ago at a 6:22 pace, which felt
comfortable … on rolling hills with no net elevation change! WTF, I was 12 seconds per mile slower than
that, on the section of course that was supposed to be screaming fast, and it
was anything but comfortable … when I had done ½ mile downhill intervals at a
5:15 pace that felt comfortable!!
Miles 15-26: Pretty
flat, gradual downhill (500’ drop over 10 miles), with a few small uphill
sections, following a creek the whole way. Pace plan was 7:00, but 7:10’s would have
gotten me sub 3 … had I been on pace at that point, although as previous
mentioned, I followed my plan the first 9 miles, but it had fallen apart the
last 5.
Well, if my spirit was broken at Mile 5 (where I knew I was
not having an ‘On day’ to achieve what I believe was a realistic goal … at Mile
15 my body was broken. The first half of
that mile was a continuation of the downhill, at which point the big downhill
was behind us, and we had to make a left turn and run a half mile upstream,
where we turned around and followed the creek downstream to the finish. As we made the turn to head upstream, I told
the guy who had been on my heels the last mile to pass, and he apologized if he
had been ‘pushing’ me, I told him no worries, that was the pace I was supposed
to be running to get my sub 3, but it was not my day. He said he was going for the same, and I
wished him well. At that intersection, I
had stashed a Gatorade in a mailbox, so I grabbed it and started walking so I
could take a Gel and pour it into my handheld bottle. This process took maybe 30 seconds which was
not that big of a deal, but when I tried to start running again, my legs
revolted. I got passed by several people
in this mile long out and back section, and was really struggling. There was no intense pain, cramping, or major
issues … my legs would just hurt all over & would not turnover fast!
Mile 16 was 8:06, (some walking to refuel) but this cannot
be happening on a flat section of course with 10 miles to go! I cannot even begin to describe the thoughts
going through my head at this point, but I can say I was questioning if I could
even pull out a 3:10, which was my backup, backup goal. I will say I briefly considered throwing in
the towel on my finishing time altogether, thinking it would be quite nice to
enjoy an easy 10 mile jog along a beautiful scenic river. After a mile of this nonsense, I snapped out
of it at the 17 mile marker … with some quick math I calculated that if I could
hold an 8:00 pace I would finish in 3:11 & surely I could shave a minute
somewhere & get under 3:10 … my race was not over yet. It was hard, but I made my legs turn over
faster.
15-6:44, 16 – 8:06, 17 – 7:46, 18 – 7:27, 19 – 7:18, 20 –
7:37, 21 – 8:05
Other than passing a guy at Mile 18 who had ‘blown up’,
miles 17 to 21 I was all alone, and I was getting passed in Mile 16. While I had recovered some, I was struggling
averaging about a 7:30 pace, and started falling apart again in Mile 21 … I slowed at a water stop to take another GU
and refill my handheld. One of the
volunteers said I was doing great & in 18th place … little did
he know I felt like burnt toast.
Typically, I never look behind me in a race, but I was really lonely (this
in the middle of national forest, there are no fans & the only runner I had
seen in 5 miles had blown up!) and hurting, so I glanced over my shoulder as I
had slowed to take my gel. About a 100
yards back & gaining fast were two runners, the eventual second overall
female, and a guy I know who is 48 (my age group) & had won the Masters at
the half in July with a 1:22 & run this course in 3:02 last year. There is no question he is a stronger runner
than me, but I also knew he had done a tough trail marathon the week before, he
is one of those crazy nuts that has done like 140 marathons … so probably not a
big deal to him … but I knew he would not have his ‘A’ game. He had casually told me at the start line he
just wanted to beat 3:10, but also knew he was not going to show his cards to
me … we are casual friends … and when it comes to competing for an age group
award if I was in his sights, I was a
target. With 5 miles to go, I was
a sitting duck in my current state. I
tried to pick up the pace, but it just was not happening. By Mile 22, the girl passed me, and although
I could not hear Bobby’s footsteps, I knew he was close behind her.
This was my saving grace!
When you are feeling miserable and you get passed by a beautiful woman, how can you do anything other than try
to latch on! I dug deep and did
everything I could to match her stride for stride, and refused to let myself
fall back by more than 3 strides. I think she was trying to bury me, because
the pace kept gradually getting faster, but I stayed with her stride for stride. While it was not easy, for the first time in
the race I felt like I was starting to hit my stride. Imagine that, Mile 24 being the first mile
where you finally feel like your legs are getting warmed up. A lot of this had to be mental, where 4 miles
earlier I was questioning if I could hang on and hit 3:10, and now I was
thinking 3:05 might be possible, although a stretch of my imagination. At Mile 24 I passed her, and honestly I kept
hoping she would pass me back, but I could smell the finish at this point and just
tried to maintain my new found pace. I
still had no idea where Bobby was, but I guessed he would be right behind me, figuring
he could pick me off in the last mile … so I kicked it up another notch.
22 – 7:55, 23 – 7:24, 24 – 7:08, 25 – 7:09, 26 – 6:53
The last quarter mile was a loop in a cabin resort area
that hosted the finish. As I entered the
grounds, 2 things became clear to me … I was not going to get 3:05 … and I had
built enough a cushion that I was going to hang onto 18th place
overall, so I slowed down a little and just tried to enjoy the fact and I had
made it to the finish and salvaged a good day/performance … no need to collapse
to shave a little time. In hindsight, I
should have dug deep, a 6:20 pace the last ¼ mile would have gotten me a
3:05:59 … but does that really make a difference? There was a 4 mile stretch at the end of the
race where I was happy with the way I ran, and that made it a good day.
0.34 – 2:33 (7:28 pace)
Bobby finished 10 seconds behind me, and the gal that saved
me was another 12 behind him. The person
in front of me beat me by almost three minutes … and the 3 males that finished
behind me were all in my age group … with 5th place in AG finishing
in 3:08:01 … so my last 4 miles saved the day … I would have been really bitter if I would
have dropped from 2nd to 5th in the last few miles!
It was a tough day, but I hung in there and ran 85% of the
race the best I could. I think that the
bad miles at 16 & 17 and 21 & 22 can in part be attributed to mental
weakness, but those ‘recovery miles’ (which I will call them), probably allowed
me to finish strong. Mile 10-13 were
really poor performance on the downhill , but that was all my legs would give
me, it was not because I was not mentally in the game.
There is one last
thing that played a role in the huge difference between this run & my half
on the course in July. In July, it had
rained the night before the race and there was some light rain during the
race. This made the packed gravel roads
very forgiving and easy to run hard on.
Also, you could run in tire tracks that had pushed all the loose gravel
down into the bed surface. With the dry
conditions we have had, the packed gravel road surface felt like running on
concrete … with loose gravel scattered across the surface … throw in the
hardened ruts & bumps … and this was nothing short of a miserable running
surface. It was like night & day
from July, and when my legs hit this surface at Mile 6, all they wanted to do
was cry … but they just laughed at me when I asked them to run fast. On to Boston ... surely a couple easy recovery weeks ... but soon I will have to put my game face back on and try again. It is easier when you are already registered for the biggest race of your life ... otherwise I would surely be questioning why I have an addiction to this sport!
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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 |
| Went to Spin class last night and pedaled real easy just to flush the legs out & get the blood flowing through them ... felt good & it helped. Ran 6 miles with a friend this morning at Suwanee Greenway, 9:00 AP, couple mile around 8:30, with a few walk breaks sprinkled in. Legs felt good, actually better than they did at Mile 5 in my marathon, so I guess that is a good sign for my recovery.
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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 |
|
9 @ 8:45. Felt good, not ready to run fast, but recovery going well. Spin class tonight. After 30 min all out effort on bike, decided to get on treadmill to recover! Did 2 mile progression, faster every tenth of a mile. Started at 8:57, ended at 6:49 -felt good to turn legs over faster for a brief time. Got back on bike for cool down song, then stretching. Met a guy after class who is training for his first marathon in Feb, last fall he weighed 320 lbs & could not run a mile - pretty cool. The Spin instructor introduced me, as she was his personal trainer last fall. I gave him some advice, mainly on the importance of getting to the starting line uninjured ... he is already experiencing some PF issues. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Back to trails at Buford dam for a beautiful fall day, 6.2 easy hard hilly miles. Those hills are hard even when you are moving slow ... 680' vert ... 1 hour.
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| Vertical Feet Climbed - 2011 Miles: 680.00 | Ghost GTX Miles: 6.20 |
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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 |
| Great time volunteering as course monitor at Mile 16 of the Atlanta marathon. I probably had the best section of the course, located in Piedmont Park with a view of Atlanta skyline. Alex was with me and he had fun as well, we were also right by the basketball courts, so he got some practice in, as he made the 9th grade team last week. 2nd place Masters won $400with a 3:12, made me second guess my fall marathon choice! It his a hilly course, but I think I could have run a sub 3:10, as I did a 16 mile training tun on the same hills in March at a 3:05 pace, before I had established any type of mileage base. Oh well, I dont run for money anyway, but sure would have been nice! lol | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 2.00 | 6.00 |
| Since September was a high mileage month, and October was mostly taper and recover, I realized I have not done too much speed work recently, other than racing every weekend the last 8 weeks! Decided to do some faster miles & wasn't sure how long I wanted to run, so I jumped right into them. Did 3 more recovery miles @ 8:07 AP with some strides of varying lengths mixed into them randomly. First 3 miles: 6:57, 6:37, 6:22 These felt harder than they should have aerobically, but that may be because I jumped right into them without any warm up.
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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 |
| While running 4 miles at my intended tempo pace of 7:15, I found myself wondering how I ever run a sub 20 5k, much less a sub 21! At 4 miles I stopped, decided I was not enjoying my run, reset my watch & started running again without looking at my watch again ... I ran another 4 miles ... obviously slower ... but it did not matter, I enjoyed myself. I have decided I am not going to worry about pace anymore, I am going to run when I want, for however long I want, and at whatever pace I want! I will strive to keep one guideline in place, which was the first piece of advice I got when I joined this blog ... try to run 6 days a week, 1 hour a day, pace does not matter. I enjoy my runs more that way!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
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Speed play workout: 4 flat intervals about 240 meters each, 3 uphill about 120 meters, and 2 downhill about 120 meters ... comfortable pace in between.
An interesting article ... 'Essential Lydiard' http://runningtimes.com/Print.aspx?articleID=18121 My last post should not be mistaken for 'not trying to continually improve' ... I am simply going to trust my 'inner coach', and in that process I am turning off the pace feature on my Garmin. I will still wear it, but I have set the display to show only 'total time'. I have achieved the time goals that are important to me ... in fact I have far exceeded them ... in a years time. The focus of training now is to improve my performance on the soccer field ... and get back to playing soccer! Fartlek runs and building base mileage will be most beneficial to me ... pace per mile does not matter on the soccer field. Oh and the new profile picture is a personally signed poster by Bill Rodgers, who I met last fall at a local 10k race ... the quote at the bottom by him ... which you probably cannot read ... is: "To be a consistent winner means preparing not just one day, one month, or even one year -but for a lifetime." I guess to summarize ... I believe if I decide I want to run a 2:48 marathon ... I can and will ... but there are other things that are more important to me right now. That is the time standard for elite athletes in my age group to be invited to the USA Masters Marathon championships. That would be pretty cool, but I would still get crushed by the competition at that time. So a more meaningful and realistic goal would be to place top 3 in the 50+ age group ... time will tell if that is something I pursue ... but for now I just want to enjoy running. I think that fits in best with my 5 to 15 year running goals! :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Rain tonight, so I did Spin for 30 min, then jumped on TM. Started at 6.7 & bumped a notch every minute until I hit 8.7, held for 1 mile, got some water & repeated same thing. This gave me a new apprecition for how I hung on & gutted out my marathon, as that was my speed for Mile 26. 1mile of that tonight was enough with a nice easy 2.5 mile progressive warmup. I was happy when the second round was done, quick cool down on bike, and now time for some hot soup and cold beer! There was no way to turn the speed display off on the TM, so I figured I would get a couple MP miles in ... surely these will feel much easier in April! :) | |
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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 |
| Relaxing hour run, 5k with Alex in morning ... not really in racing spirit, but hopefully I can muster up 20 minutes of race mojo in morning! We are doing this race for sole purpose of winning nice age group pottery awards as a gift for my mom! | |
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| | Race: |
What If 5k (3.1 Miles) 00:19:09, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 3.10 | 9.00 |
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Nice brisk morning for a race ... luckily my legs responded a little better than they did in my runs all week. Alex & I ran this for one reason .... to win nice age group awards as a gift for my mom ... mission accomplished! The awards were hand crafted soapstone pottery dishes made in Kenya, as the race proceeds go to the battle of Kenyan children against Aids. Really cool awards ... new profile pic! :) There was a 15 year old that went out like a rabbit ... and Alex started to follow ... I told him just keep him in sight, it was a long race, not a mile! Alex half listened to me ... I think we were at about a 5:30 pace at the half mile ... where I told him again to take it easy (didn't want him to kill his old man!) We hit the Mile Split at 5:52 ... about 10 yards behind the kid. Mile 2 had some uphill (75'), and about halfway up the first hill, Alex pushed past him ... and I just tried to keep pace with Alex ... fortunately we had slowed down! Mile 2 was a 6:39 ... there was at least one other guy who was right on our heels & we were going to be in a battle for 3rd overall, as we were running 3,4,5. Mile 3 had some up & down ... I was pushing hard at 2.5 on an uphill ... running side by side with Alex, as I could hear the footsteps & breathing of the guy behind us. At this point, Alex started to fade a little, but he told me to push on. I tried to encourage him to stay with me ... but he was hurting a little & wanted me to get 3rd, so insisted I go. I kept pushing, but the guy stayed right on my heels ... Mile 3 was a 6:15. With about a 1/4 mile to go, (a little earlier than I usually start a finishing kick) I decided it was time to try to bury the guy. I ran the last 1/4 mile at a 5:22 pace.
I took 3rd by 12 seconds ... and Alex came in 5th with a 19:35 ... we both got 1st in Age Group. It was a fun race ... and really cool technical shirts too. PM - 48 minute recovery run
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| Adios Miles: 3.10 | Ghost GTX Miles: 5.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
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Watching conclusion of NYC marathon, details later
Drove 25 minutes to Little Mulberry Park for a little variety in terrain ... was going to meet some friends there who were planning on 12 miles. My 'smart phone' turned the clock back 2 hours instead of one ... so I liesurely got ready in the morning, and as soon as I got in my car, I realized I was going to be an hour late & miss them. Decided to go anyway, as I have run there once before & there are some awesome trails. I figured I probably would not get in 12 on my own ... but I got lost ... and was just over 12 by the time I got back to my car! Guess that worked out good. Great variety ... started out with a 2 mile loop on the asphalt path around a lake, figuring I might see my friends. No such luck, so I veered off on a hilly trail into the woods for a few miles. Came out to a pasture on top of a huge hill, where there was a cross country course that seemed to go on forever ... basically it was just a winding path mowed through the fields & there were spectactular views. After doing this path for several miles, I headed back into the woods. When I came back out to an asphalt path, I asked directions back to the parking lot, they said I was close ... well, they sent me to a lot on the opposite side of the 900 acre park from my car. I was studying the maze of trails on a map when thankfully another runner came by & told me the simplest way to get there. Great place to run, will head back soon!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| Went to Sims Lake Park, which has a great 1.2 mile paved loop around a lake with rolling hills, and mileposts every 0.1 miles. I did a mile warmup, then did (10) 0.1 mile strides with equal distance recoveries. After this took a brief water break & ran one fast mile at 5:55 ... then rounded out my hour of running with some recovery miles. Good workout. | |
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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 |
| Hilly route from gym, turned around at 45 minutes. Cooled down with Spin class when got back to gym. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 2.00 | 0.00 | 11.60 |
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Sims Lake Park ... Ran for an hour ... planned on some intervals ... but didn't really feel up to it ... mentally, physically, whatever. Decided to do a 40 minute warmup, so I got my hour in without suffering too much! lol After a quick water break, I ran a 6:00 mile, then cooled down for a couple miles to round out the hour. Threw in some short sprints, but nothing worth recording, just a little soccer running simulation. Overall, workout felt great ... after taking the first few steps ... which always seem to be the hardest.
PM - Rogers Bridge - Went out again because it is such an awesome day out! This is a street just down the road from where I live, which is closed to vehicuar traffic, and I recently discovered as a new training ground. It is short (0.8/1.6 rt), but scenic as it just goes between fields & dead ends at the river. It is great for intervals, including one short hill which is good for hill sprints, but then it is flat for the rest of the way. I wanted to measure out a 1/4 mile & 1/2 mile for intervals ... the 1/4 is perfectly flat & straight, and the half just goes a little uphill (15') at the end ... or I guess it could be downhill at the start! lol After measuring out these out & my legs feeling good, I decided to do an interval in each direction ... not all out ... but a hard sustained effort. Uphill 1/2: 5:43 pace. Downhill 1/2: 5:33 pace. With warm up & cool down, got in 4 miles total.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| LMP - varied terrain/surface, hilly, windy ... but nice fall day ... ran 1 hour. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
| A progression run run in honor of all those who have made sacrifice for our freedom! Split 1: 5.53 miles 47:20 Split 2 5.58 miles 42:20 Sims Lake Park
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 2.50 | 0.00 | 0.00 | 13.30 |
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5 easy, 2 MP (6:53, 6:43), 1.3 cool down 4 easy, 0.5 MP (6:52), 0.5 cool down | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Kemp Road Loop - medium effort - 7:40 AP | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Kemp Road Loop - This was intended to be an easier effort than yesterday. At half way split I looked at my watch & AP was 7:40 ... so I eased off more for the return journey. Overall AP was 7:54
Split 1: 6 miles 46:02 Split 2 6 miles 48:45 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.95 | 0.00 | 0.75 | 1.00 | 8.70 |
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Track: Hot, Humid, Windy Me: Stupid Well, I figured I would go to the track and do a 5 minute pain test ... then try to hang on for another 20 to 30 seconds to establish a mile PR, which I have never done before. Not that I figured I would get my best time after 3 consecutive double digit mileage days, but thought it would be a good benchmark to gauge if a 5:00 mile is a reasonable goal. Anyway, I failed the test. I figure I should be able to run a 5:20 mile, so I set out to do 16 100m consecutive splits of 20 secdonds ... of course I started out fast and ran the first 100 in 17 seconds. By the time I had 800 meters in, I reasoned that was good enough for today, and bagged my plan for a mile PR ... but did do a little more track work. 800 meters: 2:38 (79/79) at least I was on pace for my 5:20 mile! :) 400 meter recovery 400 meter: 78 seconds 400 meter recovery Mile 5:49 (88/89/90/82) Never looked at watch, just hit lap button every 400 meters ... this was not intended as a mile PR, just fast running at a pace I felt I could sustain for the whole mile ... I did push hard the last 200 meters. Mile cool down at 8:20 Overall I was pleased to get some faster running in on high mileage. On a side note, just to confirm the inaccuracy of Garmin on a track, my mile time (1600 meters) showed 1.07 miles and a 5:27 pace ... which is why I never look at avg. pace while running on a track! Perhaps over Thanksgiving Alex and I will head to a track and establish a mile PR ... although I doubt I will rest up for it, building an aerobic base is higher priority for me right now. Having Alex on the track with me will definitely make it easier to keep pushing past the 800 meter mark! PM - Went out for a nice jog in light rain - medium effort - 4.2 @ 7:43
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.50 | 11.30 |
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Sims Lake Park - Ran for an hour - (5) 160 meter strides in Mile 6 - 8:15 AP PM -Windermere Park loop from gym before spin. 4 at 7:32 AP | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.50 | 0.00 | 0.00 | 9.00 |
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Had to do something while they put tires on car for trip. Ran from Discount Tire to Mary Alice Park, 1mile on trail, and back. Car was done ... woohoo. 7.5 @ 7:58 AP PM - Stopped at Rogers Bridge on way home to attempt to jump start metabolism to counter double serving lunch of Bejing Beef & chow mein ... and future liquid carbs. 1.5 @ 6:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Cochran Shoals - ran with a group that meets every Saturday morning,
mostly chatted with a gal who just ran a sub 3 in NYC ... and ran the
first 16 miles with a guy from the blog who she randomly met at the
start line ... who was also going for a sub 3. About 8 of us went for
breakfast after ... nothing better than a good breakfast after a run! 8.2 @ 8:20
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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 |
| 18 @ 7:30 pace, felt good so just kept going, cooled down with2 slow miles at finish to hopefully aid recovery. Never really pushed, thought about trying to finish with a 3:18 26.2, but wisely stopped at 18 as I was running on a bagel and had no GUs or liquid, other than my handheld bottle of cranberry juice! Had no idea what I was going to run when I started. I am in PA visiting parents for holidays with my son, so yesterday was a 10 hr drive, not sure that counts as a day of rest, but there was no running. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 @ 7:54pace along windy river. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 @ 8:10 AP Happy Thanksgiving to All!
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| Boston Adizero Red Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| 7.2 @ 7:45ap, followed by large piece of pumpkin pie with lots of whipped cream | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 3.00 | 0.00 | 1.00 | 9.60 |
| Always love a good progression run, legs felt good today - 9 miles @ 7:25 AP, 0.6 cool down 8:28, 8:11, 7:55, 7:37, 7:28, 7:13, 6:54, 6:42, 6:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.60 | 0.00 | 0.00 | 0.00 | 18.60 |
| Ran the Harrisburg 'Capital City Greenbelt' loop, 18.6 miles @ 8:20 pace. Easy pace, felt pretty good, until last mile when I really, really just wanted to be done! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Was going to go light for a few days, but got on Internet to look for a trail. Found a rail trail just 22 minutes from my parents ... flat & soft surface thru countryside ... perfect! I think it goes for ever ... and kind of wanted to see where it would take me ... but decided it best to turn around at 9 miles where I found a place I could refill my water bottle. I really need to keep a spare gel in my water bottle pocket for these unplanned adventures! Anyway, trail was awesome ... I love flat, soft surface running! 18 @ 8:16 pace. Out in 1:15:40, Back in 1:13:17 ... finished with only sub 8 mile in 7:37 & was glad to be done, but was comfortable whole run ... pretty countryside.
Found a great diner on way home, was feeling quite famished ... and now feel bloated!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 3.10 | 11.60 |
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8 easy on ss trails at Wildwood lake with a bunch of short strides thrown in randomly.8:30 AP PM - After running 100 miles in the last 10 days at a 'slower' pace, I was afraid I might forget how to run faster ... so I went out in the wind and rain to run a few faster miles. No warmup, just jumped right into it & legs felt pretty good, so at the 1 mile mark, I decided to make it a 5k effort ... without going overboard & putting forth race effort. Ran a 20:30 5k with splits of 7:04, 6:29, 6:23, & 5:49 pace for the last tenth. Considering my 5k pr a year ago was 21:07, I was pretty pleased with this effort after my highest mileage month ... and I feel a little better that I have not forgotten how to run faster! Did a half mile cool down ... I don't do it that often, but it is always refreshing to run in the rain followed by a hot shower!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.90 | 0.00 | 0.00 | 0.00 | 13.90 |
| I set out to do a 40 mile bike ride on the rail trail ... flat tire at Mile 26 ... so I got to run the last 14 back to the car. So much for a day of running rest!Ran with the bike at my side the first couple miles until I came to a crossroad where I could stash it. Made for a pretty long day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| 48 & Sunny, ran 8.6 along river with my Dad riding his bike along side. Great weather, better company, legs felt good ... although aerobically seemed a little tougher for some reason today. 7:30 pace | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 30 & Sunny at start, 44 at end ... perfect running weather. Nice relaxing 10 @ 8:22 on Greenbelt to conclude my PA training ... 136 miles in 12 days. Time for two days of rest and family reunion celebration before returning to Atlanta! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy 5.2 @ 8:20 pace | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Battling flu, but was nice to get out for an easy 5, made me feel better | |
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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 |
| Simls Lake - Finally got a break in the rain ... 6 @ 7:30 pace with strides on uphills, with 1 mile cool-down. Should have held the pace & skipped the cooldown, as it started raining 1 minute from my car ... oh well ... I am sure cold rain will help my sickness! Was glad I was able to get out there. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.50 | 2.00 | 4.00 |
| 52 & Sunny - Duluth HS Track Had to alter track plan a little, because half of track was in use when I got there ... not that I ever adhere to a track plan! Was going to just do a 400/800/1600/800/400 ... but had to switch to strides until track cleared. No warm-up, started with (16) 100 meter strides 29, 26, 23, 22, 20, 19, 19, 18, 18, 18, 18, 18, 19, 18, 19, 20 (4) 200m: 39, 40, 40, 40 (this is my target mile pace)
(3) 400m: 75, 80, 82 (last one was going to be an 800m, but I decided I had done enough speed work for one day ... this was intended as a light day, not a hard workout)
I decided to pass on the 800m & 1600m, but for kicks timed myself for 100m & 200m at end. 100m: 14.4 200m: 31.2 (pretty sure I can run these faster at the start of a workout with Alex lined up next to me, even though I know he can crush me at these short distances!)
Cooldown Debating a hilly 10k Sat, not sure if I could PR, but would help me get 6 fast miles in ... as I have a hard time going sub 7's on training runs on my own!
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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 |
| Little Mulberry Park Trails, easy pace | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 3.30 |
| Plan was to run 6 fast this morning ... slept in til 8:30 ... went to son's basketball game ... and really did not want to run all day. Forced myself out just before dark for 3 hard, semi-fast miles ... oh well, at least I got out! 7:07, 7:25, 7:15, short cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 18 weeks to Boston ... almost time to taper! :) Easy run this morning with friend to loosen up. Played 90 min pick-up soccer game this afternoon, then watched UNC win the national championship game against UNC-Charlotte. I will be sore tomorrow!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Settles Bridge Park. Discovered great new network of soft surface trails. Park trails are great, interconnecting thru the forest, but there are also a bunch single track not shown on trail map, that take you down to & along the 'Hooch' Ran 6 miles, all new trails, & there are more out there to explore. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.50 | 0.00 | 0.00 | 8.50 |
| 7 easy miles on Buford Dam trails, stopped on way home to run 1.5 @ 6:50 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 70 & sunny ... Jones Bridge Unit river trails ... very hilly, great trails though ... chased a high schooler for a couple miles to get in some good tempo work. Signed up for the Atlanta Fat Ass 50k on Jan. 8, thanks to the nudging of Timp ... 6 loops, some rugged terrain from what I understand. Not sure what I was thinking ... thanks Tim!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 1.00 | 16.20 |
| Decided to split my run into 2 segments: Sims Lake park, 8 mile progression: 8:52, 8:21, 8:16, 8:10, 7:54, 7:37, 7:11, 6:28. Drove to Settles Bridge for 8 easy exploring trails along river.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Day of rest ... although Alex & I are going to play pickup soccer at 6 ... so I will be sore in the morning! I am pre-logging my 1 mile warmup jog! :) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 slow miles exploring along river ... more like a Sat. afternoon hike. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Great trails at Sweetwater Creek Park with Timp ... this is site of our 50k Jan. 8 ... so we covered the trails that will make the 5+ mile loop ... 6 loops will be pretty brutal, hopefully we will have the 50 & sunny weather we had today! 3:30- Pick up 7 v 7soccer game for 90 minutes
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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 |
| Ran on shores of Lake Lanier, slow going adventurous surface ... but spectacular views on a nice sunny day. I would like to do 50 miles of shoreline in a weekend with a friend & a kayak ... taking turns running ... this would also enable using the kayak to cross bodies of water avoid coves which are not conducive to good running (wet, steep, rocky, swampy)& also provide access to exploring islands.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 4.00 | 0.00 | 3.50 | 12.00 |
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There has not been a lot of desire to run lately, so I have done some exploring runs just to keep fitness up ... but they have been more adventures then running workouts. Blew off running the last 2 days, cuz the desire was just not there. Almost blew off a 3rd day, but decided to go out in the rain &get something in. As usual, I never really know what I am going to do until I start, so after glancing at my watch a couple hundred yards in, i decided on a few mile repeats, that way I could quit & get out of the rain early if I wanted. Mile 1-Out 6:20 gradual downhill Mile 2-Back 6:13 gradual uphill Mile 3-Out 5:53 gradual downhill Jumped on trail for 2 slow recovery miles, then ran mile back in 8:00. Planning on going to Spin class, and may do a few more on treadmill just because it is pouring out. Power went out, so I got to Spin late. Decided to do a few songs as a warmup, then jump on the treadmill and do a workout. I think I decided this about midway thru the first song where we were doing long uphill climbs starting out seated, progressing to standing, finishing with 10 seconds sprinting over top of hill going into a 60 second downhill sprint ... repeats! Yep, I pretty much decided 30 minutes of that was going to kill me, so I opted for the treadmill ... it is in the same cinema room ... so you still have the blasting music and motivation flowing out of the Hot instructors mouth. Anyway, first mile on treadmill was progressive from 10:00 to 6:53, bumping the speed every 30 seconds. I cranked out 4 miles at 6:53, and by this point the room was completely empty & I was watching Christmas Vacation on the Big Screen. I opted to wrap things up, so I cranked it up to 6:39 pace for 1/2 mile, then cooled down for a half mile.
Hope everyone has a Merry Christmas! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 slow & easy miles at Settles Bridge trails ... soccer game at 4:00 ... will be 57 & sunny! :) All I want for Christmas is this same weather on Jan. 8th! Well, a Dodge Ram would be nice too!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| Started at Buford Dam, 3 miles on trails, 8 on shores of Lake Lanier, then to a friends house to get a ride back to my car. Beautiful day ... shore running is slow go! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Went to George Pierce Park with Alex, we ran 5.2 @ 8:15 AP. I then proceeded to beat him in a game of 1 on 1 basketball ... then we beat a couple college kids in 2 v 2. Nice Day. Running is relatively easy, you can get in a rhythm & just go ... basketball & soccer put a beating on my legs with all the starting, stopping, lateral movement, etc ... I am getting old! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 2.00 | 0.00 | 3.10 | 14.00 |
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Lots of hills, pushed hard at end to get AP down to 8:00. Took Alex to basketball & left from FCHS, ran 2.5 miles to Sawnee Mtn Preserve, did 2 loops on Indian Seats Trail ... /\_/\ ... that is the elevation profile .... then ran back to HS ... 10 miles total.
Only 5 kids showed up for basketball ... so I could have skipped the run & played 3v3! I am not big on mileage goals ... & I have taken 4 days off in the last 9 ... but I am 38 miles short of 2,000 for 2011 .... hmmm I guess that would make my magic number 13 ... as in miles I would need to run each of the next 3 days. Probably won't do it ... then again, it would be a good last push before my 50k in 10 days.
PM - Rogers Bridge - 20:08 5k, 0.9 mile cooldown ... 6:46, 6:31, 6:15, 5:50 last tenth.
| Split |
El Gain |
El Loss |
Avg Pace |
| 1 |
57 |
108 |
7:25 |
| 2 |
176 |
88 |
7:42 |
| 3 |
284 |
54 |
9:06 |
| 4 |
170 |
195 |
8:49 |
| 5 |
37 |
281 |
8:09 |
| 6 |
352 |
0 |
10:22 |
| 7 |
67 |
249 |
7:46 |
| 8 |
41 |
211 |
6:32 |
| 9 |
130 |
97 |
7:40 |
| 10 |
28 |
58 |
6:28 |
| Summary |
1,343 |
1,340 |
8:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 1.00 | 0.00 | 1.00 | 13.80 |
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Repeat of yesterday hills ... planned on not pushing as hard ... but pretty similar paces, although I did not push as hard the last 3 miles ... where yesterday I was specifically trying to get my AP down to 8:00 flat. Happy with run, after some hard running yesterday. PM - George Pierce Park, 55 & sunny, 3.8 @ 8:44. Then played 2 v 2 with Alex against a couple guys in their 20's ... we were down 10-4 playing to 11, win by 2 ... we won 14-12.
| Split |
Avg Pace |
Yesterday |
Diff |
| 1 |
7:38 |
7:25 |
:13 |
| 2 |
7:52 |
7:42 |
:10 |
| 3 |
9:07 |
9:06 |
:01 |
| 4 |
8:15 |
8:49 |
:34 |
| 5 |
8:12 |
8:09 |
:03 |
| 6 |
10:12 |
10:22 |
:10 |
| 7 |
7:40 |
7:46 |
:06 |
| 8 |
7:17 |
6:32 |
:45 |
| 9 |
7:43 |
7:40 |
:03 |
| 10 |
6:39 |
6:28 |
:11 |
| Summary |
8:03 |
8:00
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:03
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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 |
| Jones Bridge River Trails - 6 with a friend, then 8 more on my own. 10 more to go tomorrow! |
| Adidas Marathon TR Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.05 | 5.00 | 1.00 | 2.00 | 10.05 |
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Went to Spin Class this morning, after 4 songs jumped on treadmill, the back on Spin bike for cool down song. 0.6 mile progressive warm-up, 1 mile at 6:53, then progressively faster last mile ending at 6:00. Only 7.4 miles to go ... & it will be sunny & 62 this afternoon! WooHoo! :) PM - Put on my racing flats & singlet & went to Sims Lake Park ... didn't really have a specific goal, other than run 7.4 miles ... pretty fast.
Finished off the year with a great 7 mile progression run, with the 2,000th mile of the year being one of my fastest ... then a 0.45 mile cool down. I am pretty happy with this run, especially since it concludes 52 miles running in the last 4 days. I would say I made pretty good fitness gains this year ... which I guess one would expect when they run 310% more mileage than last year ... and most importantly, I was injury free all year! Happy New Year to All!
| Split |
Time |
El Gain |
El Loss |
Avg Pace |
| 1 |
07:27.8 |
40 |
33 |
7:28 |
| 2 |
07:10.2 |
14 |
28 |
7:10 |
| 3 |
07:01.4 |
51 |
20 |
7:01 |
| 4 |
06:48.9 |
43 |
48 |
6:49 |
| 5 |
06:40.2 |
41 |
41 |
6:40 |
| 6 |
06:24.4 |
64 |
64 |
6:24 |
| 7 |
05:52.8 |
26 |
31 |
5:53 |
| Summary |
47:25.6 |
279 |
264 |
6:47 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1532.86 | 261.00 | 59.75 | 146.50 | 2000.11 |
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| ST-6 Racer Miles: 198.70 | Boston Adizero Red Miles: 207.00 | Nike Trail Miles: 27.20 | Boston Classic Miles: 62.50 | Nike Free Miles: 57.00 | Adidas Marathon TR Miles: 155.90 | Boston Adizero White Miles: 30.00 | Vertical Feet Climbed - 2011 Miles: 28526.00 | Ghost GTX Miles: 315.00 | Kinvara 2 Miles: 20.30 | Adios Miles: 124.30 |
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