| Location: San Antonio,TX, Member Since: Dec 13, 2009 Gender: Male Goal Type: Other Running Accomplishments: 5K PR - 18:01 - Nov '14
10K PR - 38:37 (workout) - Oct '14
Half-marathon - 1:22:43 - Jan '14
Marathon - 2:58:43 in Boston! - Apr '13
50 mile - 7:49:30 (2nd) - Nov '15 Short-Term Running Goals: - Balance
- Run more trails, volunteer, more social running, run with a team
- Race a lot more. learn.
Race results / possible schedule:
Apr 2 - Hells Hills 25k trail - 4th
Apr 9 - Toughest 'n Texas 20-mile Trail - 2nd
May 7 - Paleface - Trail Marathon - 3rd
May 29 - American Hero road 25k - 2nd
Jun 25 - Pedernales Falls 30k nighttime Trail - 5th (sick)
Jul 16 - Muleshoe Bend 30k nighttime Trail - 3rd
Jul 23-24 - Fossil Valley 9-hour nighttime Trail - 2nd
Aug 6 - Colorado Bend 30k nighttime Trail - 4th
Aug 27 - Reveille Peak 30k nighttime Trail (entered)
Sep 10 - Franklin Mountains 50k (entered - not all-out effort...I hope)
Sep 17 - Lighthouse Hill 20-mile trail (entered)
Sep 24 - J&J 50 mile trail Long-Term Running Goals: Compete in a few more ultras without going off course (again)
Sub-18 in a 5k
One. Good. Marathon. Personal: I started running at age 30, in late 2009. I have 2 daughters (10 and 8 yrs old).
   
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Slow miles | Fast miles | Total Distance | | 2684.17 | 366.02 | 3050.19 |
|
| Fastwich Miles: 448.60 | 1150s Red #2 Miles: 462.82 | 1150s Red #1 Miles: 445.55 | Saucony A4 Miles: 292.56 | Kinvaras - Blk/gray Miles: 416.42 | Kinvaras Miles: 346.20 | Saucony A5 Miles: 212.45 | Kinvara 1 - Blk/orange Miles: 343.20 | Mizuno Wave Universe Miles: 15.11 | Kinvara 2 - Gray/red Miles: 27.08 | Saucony A5 - Blue Miles: 11.13 | Kinvara 3 - Gray/red Miles: 29.08 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 17.14 | 0.00 | 17.14 |
|
38F, NW 12 mph. 7:37 AP. Felt pretty good again today, good run to start the new year. Went out to the wind farms and back...a perfectly clear, cool day. Time to taper now.
Also, time to point out that I am on top of the 2012 mileage board. Enjoying it now since it will never happen again. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Day off today, great way to start a taper! I will update my blog with 2012 goals and stuff after Houston; obviously a lot is contingent on how I do there.
As far as my racing schedule, that is completely up in the air. I am separating from the military in a couple months and don't have a job yet (despite my best efforts), so I have no idea where we'll even be living. Mostly looking in TX, but I am chasing a couple opportunities in OK and KS too. We'll see what happens over the next couple months. | |
| |
| | Slow miles | Fast miles | Total Distance | | 8.04 | 0.00 | 8.04 |
| 34F. 7:46/mile. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.07 | 0.00 | 6.07 |
| 42F, NNW 12 mph. 8:36 AP. Easy today, last workout of the cycle is tomorrow. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
|
29F, calm. 7:28 AP. I had the track to myself for this last workout this morning. Pfitz says that 10 days is the amount of time you need to fully recover and reap the benefits of a workout, and I'm 10 days out now. The workout that he has in every one of his plans is 3 x 1600 @ 5K pace (800m recoveries). I have no idea why that would be the last workout before a marathon but figure he's a lot smarter than me about training, so I did it. Hard workout. The only saving grace (and probably the only reason it's even an achieveable workout for me) is that you get 800m to recover, and there's only 3 repeats. So, 5K pace is 6:00 for me, which means I needed 5:58 per 1600 repeat. First, about a 3 mile warmup, then:
5:59 (91, 90, 89, 89)
4:14 recovery
5:58 (86, 89, 91, 92)
4:26 recovery
5:58 (89, 90, 91, 88)
Finished with a 2 mile cooldown. So, just a fraction of a second slow on the first repeat. Tough workout for me, probably means I needed it. I hated every minute of it, especially having to make up time on that last 400. But it's done! Now I get to do easy/moderate runs the rest of the way... | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.10 | 0.00 | 5.10 |
| 43F, 8:38 AP. early. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.65 | 0.40 | 7.05 |
| 41F, N 11 mph. 7:42 AP, which included 5 or 6 strides. |
| Kinvaras - Blk/gray Miles: 7.05 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| 36F, 7:38 AP. Felt good, I gave myself a speed limit again at 7:30 pace. Good sign that I kept having to slow down, I think. Taper might be starting to work a little. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
|
30 min on the TM (had to stay by my phone and email) in the evening was all I could fit in. Probably all I needed too, so it worked out.
Weather is looking scary good for Houston right now. Low 40s, cloudy, 6 mph wind. In both my other 2 marathons it was pouring rain the whole time and either hot or windy; I might be in uncharted territory here. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 40F, WNW 11 mph. 7:52 AP. Felt pretty hard actually. Weird, probably just a sleep defecit. No more long, late nights at work though, I've babysat my last overseas mission and now someone else gets the late night stress! "Dress rehearsal" run is tomorrow (8 w/ 2). | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
|
39F...yet there was definite frost hardened on windshields and roofs. After this marathon I will be publishing my research paper revealing the new freezing temperature of water.
7:25 AP. Today was the dress rehearsal run, but my marathon clothes were dirty so I guess that didn't work out. I did wear the shoes though. 4 easy, then 2 sub-MP miles in the high 6:40s, followed by 2 easy. Felt really good and light on my feet. Hopefully I feel like this on Sunday, and not like I did yesterday.
Weather is looking ridiculously good for the race. Maybe a slight (5-6 mph) headwind on the last 5 miles going back downtown but that is hardly enough to even notice. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.07 | 0.00 | 5.07 |
| 28F, NNW 11 mph, w/c 19F. 8:45 AP with a few strides. Taking tomorrow off, then a short run on Saturday. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 2.33 | 0.00 | 2.33 |
|
Went downtown to meet Flatlander for some inspiration at the olympic trials. We got to watch a couple loops and it was pretty cool. I yelled for Paul a couple times and got a confused stare, like "who are you...?" Then I had to bail to get in my own little shakeout run. I ran from my parents' house to Allen Parkway and the timing worked out to where I got to stop and see the women leaders come flying by around mile 23. There was a definite top 3 - Davila, Flanagan and Goucher, I think, with no one really that close. Then I jogged home after 5th place came by.
Weather for tomorrow - looking good. 46F to start, 56F at the finish, but cloudy. Shouldn't be too hot.
Goals for tomorrow:
A+ stretch goal: sub-3. Not planning on going out fast enough to make this happen, but you never know.
A goal: 3:05 and a BQ
B goal: there is no B goal. Sink or swim!
Bib # is 1772. I think there's a way to track here if anyone is interested. | |
| |
| |
| | Race: |
Houston Marathon (26.2 Miles) 03:01:10, Place overall: 269, Place in age division: 57 | | Slow miles | Fast miles | Total Distance | | 0.00 | 26.20 | 26.20 |
|
BQ!
50F to start, 58F at the finish, clear.
Miles 1-5: 6:59, 6:44, 6:51, 6:46, 6:51. At the starting line I found myself right between the 3:00 and 3:10 pace groups, which is where I wanted to be. Crowded for the first mile, but managed to get myself right on pace (looking for 7:00/mile to ensure BQ). Then I started to get just a little carried away. I let myself turn in a few 6:40s, but as long as it still just felt like a trot, I was ok with it. 21:19 at the 5K. There was a huge group running with the 3:00 pacers. I thought about going up there to draft, but then watched the chaos when they went through the aid stations and backed off.
Miles 6-10: 6:50, 6:49, 6:52, 6:56, 6:57. After passing through the 10k in 42:40, and still 50-100m behind the 3-hr group, I started to wise up. It still felt very easy, but it needs to feel very easy at that point, so I backed off just a little bit. After 10 miles, the pace still felt like a trot, so I was very encouraged.
Miles 11-15: 6:47, 6:54, 6:52, 6:52, 6:54. Just feeling great through this stretch. I hit the half in 1:30:16, still keeping my eye on the 3:00 group. I really was not that interested in sub-3 compared to getting the BQ, so there was a lot of back and forth in my brain about whether to step it out and go for the sub-3. I kept deciding to save my energy and not blow the BQ by getting greedy.
Miles 16-20: 6:53, 6:53, 6:54, 6:45, 6:51. Aerobically, I was sailing through this section, still barely breathing. However, it no longer felt like an easy trot on my legs. I was definitely having to push off a lot more to maintain the same pace. I also started passing people here, and almost never got passed myself, which was a big mental boost. At mile 20 my time was right around 2:18 and it was time to make a decision. The sun was coming out and it was getting a bit warmer; there was also a 5-7 mph east wind (headwind) all the way to the finish. I just felt there was no way I could bang out a 42-min 10k the way my legs were losing steam. So, I stuck with the pace I was at, and it was the right call.
Miles 21-26.2: 6:53, 6:54, 6:54, 6:56, 7:00, 7:37, 1:54 for 0.25 (7:27). Still banging out some great miles on the underpasses on the home stretch. Saw the family right at mile 23; they took this shot.
I'll post some better pictures next week! Anyway, I kept doing the math, seeing how slow I could run and still BQ. With about 2 miles to go I was just passing people left and right, making what probably sounded like animal noises as I grunted my way past. I hit the wall (again, 2 marathons in a row) in the last mile. It didn’t help that the buildings downtown really funneled the headwind at us. I really picked up the effort and kept seeing a slower and slower pace. It felt like I was sprinting, yet I could only throw down a 7:37 final mile. Finally, after about 26.1 miles, I stopped concentrating on my race and it hit me what I was about to do. I did some celebratory fist pumps as the emotion finally caught up to me and crossed the line in 3:01:10. Very close to even-splitting (1:30:16/1:30:54). Pacing could not have been better.
I hung out with my sister and ate a huge bacon burger after finishing. Waited for Danielle, who did not PR, but finished despite a couple ailments that had her almost deciding not to run at all.
Well, I am going to Boston in 2013. I first got the idea to try and reach this goal 2 years ago, soon after I first started running. I thought it would probably take 5 years to get to 3:10, which was a BQ at the time. I have been so lucky that I’ve remained mostly uninjured and have had just about everything go right for me with my training. Also lucky that there’s so much support here on FRB. Thanks everyone.
Not sure what races will be next for me; chances are we’re moving to Oklahoma soon. What I do know is that I will take a shot a sub-3 somewhere, hopefully before summer hits. And I have a good 15 months to train for Boston, so expecting good things there.
Ok, time to bask a bit. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
My legs are trashed. I think running on all the concrete in my lightest pair of flats is going to make for a long recovery - my first 2 marathons were in trainers. But, who cares?
Now the obligatory post-marathon analysis and thoughts, before I have to start looking forward again.
Here are the 5K splits:
Ok, I thought my watch was acting funky as we were going through downtown at the end. This tells me that the last mile could not have been as slow as Garmin thought, as I actually maintained basically the same pace for the final 2.195K (7:07/mile if you do the math). Same effort given the headwind, I think. Garmin just shortchanged me there at the end as we went through the tall buildings. Makes sense because I was carrying an extra tenth of a mile on my watch (compared to the mile markers) and then somehow lost it in the last mile. So, the good news is I don't think I ever hit any wall. That is good to know.
Before I figured that out just now, I was thinking there was nothing I could have done to get sub-3, since I thought I was in the process of bonking at the end (stupid Garmin). Now I wonder if maybe if I had stayed and drafted with the pace group, it would've been a different story. But in the end I don't care. Now that the monkey is off my back, I can go for broke trying to crack 3 hours next time.
This was the most fun part of the marathon:
I guess it is not the norm to run even-paced splits, although you would never know that with all the awesome runners that do it on FRB.
Looking ahead to the next marathon before I get depressed about this one being over, I am thinking about a few possibilites for this Spring, including Big D (Dallas in April - hot?), Oklahoma city in late April, Arbuckles to Ardmore (Oklahoma, April 1st), and Eisenhower (Kansas, mid-April) since we will probably live closest to those 4. Will probably decide a lot later. Gotta run another one before summer hits. Then, I will probably run a different Fall marathon (not Houston) to give me a nice full training period before Boston. Maybe Route 66 or White Rock...
Finally, here's the finish line video for a little entertainment (gun time 3:01:26). I was a little excited. | |
| |
| | Slow miles | Fast miles | Total Distance | | 3.04 | 0.00 | 3.04 |
| evening "run," 8:54 AP. Still not ready to run though, wow. Afterward my calf and hammy on the right leg were all sore. I think the calf may have even been mildly strained at the marathon; it was making me walk funny until Wednesday. Feels ok now, but I'm skipping the Friday run and will try to plod through a few on Saturday. This is definitely my toughest marathon recovery of the 3 I have done. I think it's because of the flats, but it was definitely worth the extra minute or two that they probably saved me. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
whoops, moved this entry to Sat. Fri was a day off | |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
|
31F, N 14 mph. Yesterday the high was 82, and we got a low of 29 this morning. That's a pretty big drop.
8:13 AP on this run. Still feeling pretty beat up everywhere, but today was a little better than Thursday. Amazing how long the soreness is lasting, I really tore my poor leg muscles to shreds out there. I'll add a few more tomorrow then another rest day. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.67 | 0.00 | 7.67 |
|
55F, SSW 20-28 mph. 8:16 AP. Legs are less sore but still quite dead. I did get a sub-8 mile on the way home with a tailwind though!
I'll take another day off tomorrow and we'll see what that does. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.10 | 0.00 | 7.10 |
| 49F, SE 13 mph. 8:06/mile today. Heavy legs, easily out of breath....but better. 2 sub-8 miles today. Yes, 2. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 45F, N 15-20 mph, wet. 7:52 AP. Sluggish, but managed to pick up the pace just a little on the way home. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 48F. Evening run in Lawton, OK. I ran from my hotel, which apparently is not in a good part of town...whoops. Kinda shady, but I just needed a short recovery run. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 38F. 7:51 AP. Back in TX, will try 15+ tomorrow. My legs are starting to feel right again, but just feel out of shape cardio-wise. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.50 | 0.00 | 15.50 |
| 41F, S 14 mph. 7:33 AP. I pushed it up to a more moderate pace finally, kinda trying to force my cardio to come back. I got a little tired at the end though, still recovering I guess. Maybe next week I'll push out a tempo to see where I'm at. Time to stop puttering around and get back at it if I'm going to run an April marathon. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.05 | 0.00 | 8.05 |
| 55F, SSW 17-29 mph. 7:38/mile today - I felt as good as I have yet since the marathon. I was hitting 8:00 pace going into the south wind -- definitely a good sign that I am close to recovered. The tailwind coming home was fun - one of those that lifts you up with each step and carries you along. |
| Kinvaras - Blk/gray Miles: 8.05 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
|
52F. Bad run, I could never catch my breath...just felt wiped out for some reason. Probably a lack of sleep last night, maybe some stress. Ended up with a few miles in the 8:20s to finish, overall avg was in the 8:00s.
On the backroads, I ran by a skunk that must have just been hit by a car that passed me earlier; it was dark, but I could see he was still twitching. It was the foulest smell I've ever experienced. When I was far away it just smelled like a skunk. Then when I got closer (before I could see him there in the middle of the road) the smell was more like burning plastic or burning hair or something...just really acrid and strong. Like a turd covered in burnt hair. He must have expelled any and all bodily fluids after getting hit. I thought for sure it was something other than a skunk, until I saw him. I've never been so close to puking during a run, I had to really concentrate to keep it in. Then I had to pass him going back the other way. I concentrated on not breathing through my nose but the smell worked its way in anyway. The wind was blowing it right down the road too, for me to enjoy for a good half mile. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| easy 6 before driving to Kansas. 8:14/mile | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 17.09 | 1.00 | 18.09 |
|
48F, rain. 2 loops around the town of Derby, Kansas with April. I had a job interview at the Air Force base up there. She and her family were gracious enough to have me over for dinner the night before, which was awesome, and then we ran in the pouring rain for 18 miles on Friday. Amazing how fast the miles seemed to click by, even though it rained the whole time. We did the first loop pretty easy, then picked it up a little for the second loop, finishing nice and strong. We thought about doing a tempo run to finish it off, but I was secretly happy when she suggested to just gradually pick up the pace. Hopefully we'll be able to get together for more runs in the future.
This was my last job interview (God, I hope so anyway). Should find out soon whether I'm moving to KS or OK. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.20 | 4.00 | 10.20 |
|
34F, N 11 mph. Since I knocked out this week's long run on Friday in Kansas with April, I just did 10 and change today. It's been 3 weeks since my marathon, and 3 weeks since I've even run a single mile at marathon pace, so I gave it a shot today. Started out with 6 quick warmup miles around 7:30-ish pace, then a 4-mile progressive tempo, starting at MP and finishing with a true threshold mile (6:55, 6:46, 6:34, 6:27). It all felt very difficult, which means there's still a ways to go before I'm back in pre-Houston shape. An hour later and I still feel out of breath. Not sure whether the right thing to do is rest myself back into shape, or work myself back into shape. I've tried the rest thing already though.. for 3 weeks. So I'll go with the latter.
7:10 AP overall. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 38F, 8:45 AP. early, dark, tired. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 36F. 8:02/mile. Felt crappy at first, then good. I prefer this to crappy the whole time. |
| 1150s Red #2 Miles: 10.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 1.00 | 15.00 |
| 34F, N 13 mph. 7:23 AP. After an 8-minute mile to start things off I quickly picked up the pace and did a pretty solid aerobic effort this morning. The paces for the last half of the run were all 7:00-7:20 with the last mile finally sub-7. So, not a very purposeful run since it was too slow to be MP, but things were feeling pretty good today so I tried to make it count for something. |
| Kinvaras - Blk/gray Miles: 15.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 37F. 8:42 pace. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 5.00 | 12.00 |
|
38F, NNW 12 mph. 7:02 AP. It was just a little too breezy for the track according to the rule I made up this morning which sets max wind at 11.99 mph for a track workout. So close.
So I did a 12-mile out-and-back with no workout in mind, just knew I wanted to pick up the pace. Ended up attempting a 5-mile tempo at the end. Splits for all 12:
7:46, 7:21, 7:20, 7:14, 7:18, 7:16, 7:08, 6:35, 6:39, 6:38, 6:39, 6:34.
McMillan says my tempo range should be 6:17-6:34, but I just could not get down there. Seemed impossible. Maybe I still have marathon stink on my legs, or maybe it was the fast warmup. I was pretty drained after the run.
I ran in the new Type A5's and loved them as I knew I would. I am normally not the type to rush out and buy a new upgrade to a shoe when it first comes out, but I love the A4s and had some cash in the paypal account from winning my fantasy football league this year so I splurged a hundred bucks on 'em. They are 5.6 oz, which is awesome, but still have the same sole as the A4's. That's probably why I started so fast, got a little too excited. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 27F, NNE 15-23 mph. 8:29 AP. I waited until 10am and the windchill was still hovering around 15F, but I had to get it done as we have other stuff to do. To make things worse I caught some kind of chest cold from the kids. Kind of a miserable run, glad I just needed a few recovery miles. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 17.00 | 3.00 | 20.00 |
|
29F, SE 14 mph. Still sick, but felt decent enough to run this morning. I ended up doing a harder effort, 7:19/mile average, and right when I stopped it hit me like a ton of bricks. Feel like crap. Now I feel a little dumb for running nearly 2-and-a-half hours in sub-20 windchill with a chest cold. Not dumb enough to regret it though. Or maybe too dumb.
7:31, 7:38, 7:35, 7:36, 7:34, 7:40, 7:27, 7:30, 7:30, 7:29, 7:32, 7:04, 7:12, 6:59, 7:06, 7:04, 7:00, 6:58, 7:07, 6:39.
You can probably tell where I turned around and started running with the wind. Anyway, I tickled marathon pace most of the way home but never really quite got there. Gonna rest, get healthy, and keep it easy this next week while still increasing mileage. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.03 | 0.00 | 10.03 |
| 42F. Muddled through 10 easy-ish miles. 8:00 avg. felt ok. |
| 1150s Red #1 Miles: 10.03 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.12 | 0.00 | 15.12 |
|
AM - 56F, SSW 13 mph. 11 @ 7:49 AP. I guess I'm splitting this run up. I was going to do 15 this morning but felt crappy; can't quite kick this cold. Part of the problem was I needed a pit stop pretty bad this morning. Finally bit the bullet and hit up a 7/11 -- at least I ran in town this morning, so I got to use a toilet like a real human being. Afterward I actually felt pretty decent and picked up the pace but in my mind had already decided to just do 11. Not sure why I felt like that was an irrevocable decision, it just was.
PM - 67F, W 16 mph. 4.12 @ 8:08 pace. Reluctantly finished up today's mileage in the late afternoon/early evening. |
| 1150s Red #2 Miles: 4.12 | Kinvaras Miles: 11.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.10 | 0.00 | 10.10 |
|
AM - 36F. 6 @ 8:35 AP. Actually a planned double today. Trying to get my miles safely up for my next marathon, probably OKC.
PM - 48F. 4.1 @ 7:35 AP. Really felt good this afternoon but tried to keep a lid on it. Normally this would signal me to plow through a killer workout tomorrow to see where I'm at, but I am running with derhammer and his group on Saturday. So I'll run easy tomorrow and try to mitigate how bad I'm gonna get my ass kicked. |
| 1150s Red #1 Miles: 6.00 | Kinvaras - Blk/gray Miles: 4.10 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.08 | 0.00 | 5.08 |
| 44F, 8:22 pace. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 10.00 | 20.00 |
|
54F, raining. Austin, TX - we were in the area visiting family, so I went to downtown to meet David "derhammer" and his group of Gazelles on Saturday morning. I had read about some of their speedy past few weekend runs so I took it easy the last couple days in the hopes I'd be able to keep up.
I saw David in the parking lot and we did a warmup mile, then 19 @ 7:20 AP with Mike and Russ. It was a killer run, hillier than anything I've attempted to this point in my running life. The hills started about 5 miles in. I knew I was in for it, because the other 3 guys seemed to actually increase their pace going up hills, and I tend to let gravity win when I run on my own. Finally came to Mt. Bonnnell, which was pretty brutal - might as well have been climbing stairs, it was that steep. Then we literally did climb stairs at the top, to reach the peak which had a pretty great view of Austin. Then down the mountain. Then turned around to go back up the mountain. It was a Texas "mountain," so maybe only a few hundred feet tall, but the elevation gain seemed to all come in about a half-mile. This last climb we got strung out a bit with SlowJoe bringing up the rear -- David zipped passed me like I was standing still. Finally back down to the flatter area to finish up, still around a MP effort.
Quite a run, but I had an awesome time. I was pleased just to be able to hang on for dear life. Good scenery and good company, for sure. Then after the run, I met Dasha from the blog to top off a great morning.
Here's what my watch had for splits - 8:33, 7:57, 7:47, 7:31, 7:41, 7:35, 6:58, 6:59, 7:33, 7:22, 7:18, 7:32, 6:52, 6:52, 6:58, 6:50, 6:43, 7:26, 7:01. Miles 9-12 included the crazy hills - I'll credit myself with 10 good MP-effort miles. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.17 | 0.00 | 4.17 |
| 45F, SE 12 mph. Back in Abilene. Short run around the neighborhood after the kids went to bed, 8:13/mile. I am definitely sore from yesterday. But, it actually felt great to run a little - the soreness must be all from just using muscles that haven't been used in awhile. The ones that are needed to run on flat roads are fine! Still better take it easy for a few days. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| 50F, SSW 25-35 mph. I just ran loops around ACU to minimize the length of the headwind legs, plus the buildings there block some of the wind. 7:58 AP. Still sore, but I can only tell when I stop running; it still feels good to run at an easy pace so I will keep that up. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.05 | 0.00 | 10.05 |
| 39F, 7:54 AP. My last day of work in the Air Force today. Not missing it. |
| 1150s Red #1 Miles: 10.05 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| 65F, W 18-30 mph. No job to go to today so I slept in, took the kids to school, then ran. Of course it was a little warm and windy because I waited, but it was a good trade for the extra sleep. 7:31 AP for the run, pretty steady the whole time although it was getting more difficult toward the end as the temps neared 70. Guess I need to get ready for the spring winds and heat. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.11 | 0.00 | 10.11 |
|
AM - 74F, W 22-33 mph. Late morning again -- love the sleep, hate the wind. 6 @ 8:24 AP. Tomorrow, maybe I'll wake up early.
PM - 60F, N 18-25 mph. 4.11 @ 8:35 AP. |
| 1150s Red #1 Miles: 4.11 | 1150s Red #2 Miles: 6.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 9.41 | 4.00 | 13.41 |
|
38F. 7:18 AP. I did my "starter workout" to get in the mode of running faster again, a 4-mile tempo. 9 miles easy, then 4 tempo, then I got a short bonus cooldown since I forgot to turn around right at 6.5.
9 easy, averaged about 7:40. I stopped my watch for a "pit stop" about 5 miles in. I was out in the country this time (no 7/11s), so into the ditch I went. I knew once I did it that first time I would get all too comfortable with it and it would happen more and more.
4 tempo, 6:25 AP (6:36, 6:28, 6:22, 6:16). The 6:25 average is exactly what I wanted (should be my 1-hour pace) so it felt nice to finally hit the right pace in a workout for the first time since Houston. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 48F, S 14 mph, 8:28 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.24 | 1.76 | 17.00 |
|
46F, SSW 20-35 mph. The wind actually felt worse than that though, since I went down to Kirby Lake to start. I tried to stay mostly on E/W roads but even the crosswind felt really rough both ways. Anyway, I ran easy/moderate for awhile, then did a small workout once I hit the 90-minute mark: 5 x 2-minutes hard, with 60 sec easy inbetween. Then about a 3-mile cooldown.
Averaged 5:45 pace for the 5 x 2 min, and 7:38 pace on the easy minute inbetween.
I think it was a good way to introduce working on my VO2 max speed which is pretty terrible right now since I never work that system.
Averaged 7:23/mile for the run as a whole. |
| Kinvaras - Blk/gray Miles: 17.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
|
62F, SE 15 mph. 8:32 AP. Felt rough, glad this was all I had planned for today. Easy miles this week, then probably race a half marathon on Saturday. Loks like awesome temps and moderate wind. I think breaking 1:25 may still be a bit of a stretch, based on recent runs, but that's why they call it a stretch goal I guess. Should at least be under 1:27 I think; just need to keep it in the 6:30s...we'll see. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 14.12 | 0.00 | 14.12 |
|
AM - 61F, SSE 24-32 mph. 10 @ 7:57 AP. I'm going to front-load miles this week so as to get a couple easy days before the half. More this evening...
PM - 70F, S 15-25 mph. 4.12 @ 8:32 AP. |
| 1150s Red #1 Miles: 4.12 | 1150s Red #2 Miles: 10.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
|
55F (mid-morning run). 7:29 AP.
I start my new job in a week and a half, so I have until then to just be a running bum.
My first 300-mile month ever! Good thing it was a leap year. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 55F, SSW 12 mph. 8:37 AP. Taper day 1 of 2 for the half on Saturday. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.08 | 0.00 | 5.08 |
|
51F, N 17 mph. 8:24 AP. Taper day 2 of 2, hopefully that recovered me enough for a good race. Temperature will be perfect tomorrow with the usual suspect, the wind, at 16-23 mph according to wx.gov. Sigh. | |
| |
| |
| | Race: |
Wichita Falls Half Marathon (13 Miles) 01:23:48, Place overall: 2, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 1.25 | 13.00 | 14.25 |
|
45F, N 11 mph. Great race for me. The wind that I was scared of was not too bad, really light for this time of year. My stretch goal was to break 1:25 and I actually did it this time.
It was about a 2-hour drive to Wichita Falls, so got up early to make the drive. Did about a mile to warm up, then lined up at the front since there were only about a hundred participants.
Miles 1-5 - 6:29, 6:28, 6:30, 6:32, 6:20. The race was mostly flat and had a lot of crosswind which was great. Mile 1, however, was downhill and downwind, which meant mile 13 would suck. I took it easy and was in 5th after mile 1. After that I was feeling good, so I held on to a 6:30-ish pace and moved into the lead after mile 3. This was actually kind of a nice, scenic course around Lake Wichita. I was just following the golf cart guy and enjoying my lead.
Miles 6-10 - 6:35, 6:18, 6:20, 6:31, 6:28. Got to the turnaround just a bit early, and I guessed that the course would be short, but we ended up taking a slightly modified route back. After the turnaround, I got to get a look at my lead. Not huge, maybe 20 seconds. The guy in second said, "You're killing me!" as we passed each other. Uh huh. Well, he was a little too close for comfort so I did a little surge for about 10 minutes through miles 7 and 8, running 6:15-6:20 pace to make sure he was dropped. I think it worked. Miles 9 and 10 had really slippery gravel (this was the modified return) and I spend half the time running on the grass since the footing sucked.
Miles 11-13 - 6:25, 6:16, 6:38. Finally around the 10.5 mark, there was a turn back on to asphault right after an aid station. Right after I hit the street, I heard cheers for the 2nd place guy, who I thought was long gone. He was close. Hello motivation. I turned on the jets and ran my fastest mile in mile 12. That would be the mile he passed me. Not gradually either, there was absolutely nothing I could do about it. I just said "great push," and let him go. The last mile was as brutal as I thought it would be, uphill and into the strongest wind of the morning, it seemed. I ended up losing by about 25 seconds but what could I do? Turns out it was that guy's first HM, so he was probably a lot faster than me but just ran conservatively at the beginning since he'd never raced one.
I measured it at 13.00 miles, the winner measured it at 13.05. AP was 6:27 by my garmin, and the course was not certified. If you do the math, I would have run 1:24:31 for 13.11, so we'll call that the new PR.
I'm pretty pumped, this is better than I thought I could do. I've had pretty much no good workouts since Houston, and 6:30 pace has felt terribly hard until just now. I think this race is probably better than my 3:01 in Houston. Definitely think I'm on my way to sub-3... | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 64F, SW 12 mph. 8:39 AP. Tired legs, but not sore from the race. Overall, not too bad, should be able to bounce back quickly but I've scheduled a couple more really easy days just in case | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.17 | 0.00 | 10.17 |
|
AM - 60F, S 13 mph. 6 @ 8:22 AP. Legs feel just about ready to go again.
PM - 65F, SSE 18 mph. 4.17 @ 8:27 AP. |
| 1150s Red #1 Miles: 6.00 | 1150s Red #2 Miles: 4.17 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.88 | 0.00 | 10.88 |
|
55F, S 21-31 mph. 7:39 AP. I absent-mindedly ran an extra outbound mile today, so I had to pick up the pace and take a shortcut home to get back in time to take my kindergartner to school. I got in about a mile of unexpected trail running at a fast pace.
Packing up some stuff today - I will move into the house in Oklahoma tomorrow, and the family will stay in TX to finish out the school year. Guess I will check back in on FRB once I get internet and everything hooked up at the new place. Hopefully all my Texas friends will still talk to me when I become an Oklahoman, or Oklahomite, whatever it is. |
| 1150s Red #1 Miles: 10.88 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 12.05 | 0.00 | 12.05 |
| 7:38 AP - last run in Abilene before moving. Don't remember it except that they paved a road that I always ran on and it was nice. The day before I move. Jerks. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 10.02 | 0.00 | 10.02 |
| My first run in Okie was 1.3 miles. I underdressed and my pinkies went numb, so I turned around. 40 mph wind, rain, etc. Finished up the rest in the evening. Overall 7:58/mile. |
| 1150s Red #2 Miles: 10.02 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 12.08 | 0.00 | 12.08 |
| 7:35/mile |
| Kinvaras - Blk/gray Miles: 12.08 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 8:18/mile | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 15.00 | 2.00 | 17.00 |
| Explored the area to the east of Elgin, and ran at a moderate to hard aerobic pace, 7:14 avg. I wanted to do some MP but had a headwind the whole way back and quickly gave up on that idea. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 8:28/mile | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
|
AM - 10 @ 7:52 AP. early and dark. In my old job, if you weren't flying, you just had to show up by 8:00 am, wink, wink, nod. For my new job you have to show up at 8am sharp, which takes place a lot earlier in the day than 8am, wink, wink, nod. I live about 15 miles up the turnpike from Fort Sill, in a small town called Elgin. Hills! I have hills now. I think I will like it, running-wise, more than Abilene, although the climate is basically the same. I have more options out here. The best part is the super-long east/west county road right outside the neighborhood, perfect for days with a strong south or north wind.
PM - 74F, S 20-29 mph. I was too lazy to fill in all the old weather for the last week, but I'll start putting it in again - I do find it helpful when I look back. 4 @ 8:24 AP
Going to start really pounding out the miles, I think. Really the only change is more of these little PM recovery runs, but I should hit 80+ for the next 4 weeks or so. I've still been pretty lazy as far as workouts. Basically nothing since my HM, but I'm planning on 10-12 @ GMP on Sunday. |
| 1150s Red #1 Miles: 10.00 | 1150s Red #2 Miles: 4.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| 64F, 100%, S 13 mph. 7:58 AP. Tired legs, and I forgot to bring anything to drink. Given the amount I sweat, it was a little too warm and muggy for no liquids on a 2-hour run and I dehydrated a bit. Made for some 8:20s on the way home. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
AM - 65F, S 17-25 mph. 6 @ 9:02 AP.
PM - 73F, S 14 mph. 4 @ 8:36 AP.
It's been awhile since I've averaged in the 9's for a run, but I always let the legs dictate the pace on recovery days. I think they were trying to tell me something this morning. |
| 1150s Red #1 Miles: 6.00 | 1150s Red #2 Miles: 4.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
|
63F, 100%, S 12 mph. 7:48 AP.
Married 10 years today! |
| Kinvaras - Blk/gray Miles: 13.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 66F, S 15 mph. 8:33 AP. Back in Abilene for the weekend. I'll try to try 10 @ MP tomorrow but it's looking like a hot south wind. we'll see... | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 10.00 | 21.00 |
|
67F, S 22-31 mph. Not exactly ideal conditions to crank out my first MP run of the cycle, but it went pretty well. I set up the route to have the return portion (the MP miles) about half crosswind and half tailwind. I figured that was the only way I could actually run MP for 10 miles with it being this warm. 67 degrees is no big deal at the end of the summer, but here in March, my body is not efficient at cooling itself off so it's pretty draining, at least for me.
11 easy, followed by 10 @ GMP (looking for 6:52 or better).
11 @ 7:43 AP.
10 @ 6:42 AP. (6:46, 6:50, 6:40, 6:42, 6:38, 6:45, 6:43, 6:45, 6:47, 6:26)
Overall for 21 miles, 7:14 AP.
I had a solid tailwind for the last 5 MP miles. Kinda needed it, or so I thought, but I was still able to crank out a good HMP mile to finish the run, despite about a 30-40' elevation gain on the last mile (albeit with a nice tailwind). So, a successful run. I still think I'm hosed if it's this warm for OKC, but my confidence is up right now.
It makes it sweeter that this run comes at the end of a weekly PR for mileage - 83 (I count Mon-Sun). I gotta think that with a taper and cool weather that 6:40s is going to be a lot easier. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Today ends a 34-day running streak. Never meant to go that many days without a day off, whoops. It's a good time for one, with rain all day and a tough 21-miler yesterday. Got over 8 hours of sleep last night for the first time in awhile - should be able to pick up where I left off tomorrow morning. | |
| |
| | Slow miles | Fast miles | Total Distance | | 14.07 | 0.00 | 14.07 |
|
AM - 53F, ESE 15 mph. Nice and cool again. 10 @ 7:56 AP
PM - 58F, 4.07 @ 8:30 AP |
| 1150s Red #1 Miles: 10.00 | 1150s Red #2 Miles: 4.07 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| 42F, foggy. 7:32 AP. Really dark out here in the sticks with fog and no moonlight. For some reason I tried a new route and ended up on soggy dirt roads for the middle 10 miles of this run. Got it done though, and felt pretty good overall. 15 miles completed before 7am, can't complain about that. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
AM - 43F, 6 @ 8:39 AP.
PM - 58F, 4 @ 8:19 AP.
Time to hit the track tomorrow - I think all my excuses will be gone. It'll be a great temperature, very little wind, legs recovered from Sunday. Nothing crazy, maybe 6 x 800. Can't do too much since it's a 3.5-4 mile run just to get to the track. See, I knew I could come up with some kind of excuse. |
| 1150s Red #1 Miles: 6.00 | 1150s Red #2 Miles: 4.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.13 | 2.50 | 12.63 |
|
49F, low wind. Nice running weather, bad running. Went down to the track to do 6 x 800 w/ 400m active recovery this morning. McMillan says 2:48-2:55 for distance runners. Figured I could probably do the 2:55, which should roughly be 5k pace. I got to the track, did a few easy laps, putting off the inevitable, then got started. I knew after the first lap came in slow that I was in trouble. My repeats were 2:55, 2:56, 3:01 and 3:07. When the last lap came in at 1:36 (half marathon pace?) I pulled the plug. Yuck. I jogged a few laps then did 4 x 200m (200m slog recovery) since I felt guilty. Those averaged about 37. Slogged slowly home and called it a day.
I think it was just an off day, but I can't discount 1) that I'm not used to 80 miles/week yet and 2) that I never do speedwork. Probably a combination of everything. Oh well, not too worried about it. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 9.32 | 0.00 | 9.32 |
|
AM - 50F, 6 @ 8:27 AP. My butt is sore from the 200s. Man, I am getting soft.
PM - 74F, 3.32 @ 8:30 AP. This little run came after about 4 hours of yard work, which included mowing an acre of tall grass and weeds with a standard lawnmower. I don't really get seasonal allergies but I am wheezing a little; feels like there are lawn clippings in my lungs. Let's see if dandelions will actually start growing inside me, I'm sure I inhaled plenty of seeds. |
| 1150s Red #1 Miles: 3.32 | 1150s Red #2 Miles: 6.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 18.04 | 0.00 | 18.04 |
|
54F. Felt terrible to start out but when the caffeine kicked in around mile 4, I started running normally. 7:25/mile overall.
Pretty pleasant except for the dogs at mile 8 (and therefore also mile 10). One was snarling pretty viciously and looked ready to bite so I made a move at him and shouted at him as loud as I could and he backed off....for about 10 seconds. Had to repeat the process a couple more times. Then of course I had to see them again 15 minutes later since it was near my turnaround point. My shouting did not wake the owners, I guess, because they were nowhere to be seen. The agressive one was pretty good sized, and could have definitely done some damage. He must have re-formulated his plan of attack over the 15-minute break, because now he was coming at me from behind instead of from the side. So I stopped and charged after him for a few steps and shouted "NO" again. That deterred him long enough to stop caring about chasing me, and he just did his barking from 10-20 feet away after that. The joys of running out in the country... |
| Kinvaras - Blk/gray Miles: 18.04 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.03 | 0.00 | 4.03 |
| 78F, SSE 17 mph. 8:26 AP. Maybe these little evening 4-milers will help me acclimate sooner this year, so that when the low is 78 pretty soon, it won't feel as bad. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
|
AM - 60F, S 12 mph. 10 @ 7:53 AP.
PM - 75F, SSE 13 mph. 4 @ 8:25 AP.
Legs are just kinda pooped. I wish I was running Boston this year, mostly because I'm ready to taper now. Just need to slog through a few more weeks. |
| 1150s Red #1 Miles: 4.00 | Fastwich Miles: 10.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 18.00 | 1.00 | 19.00 |
|
AM - 60F. 15 @ 7:25 AP. The little half of a caffeine pill I take in the morning is really helping. It's total agony for the first 4 miles or so, then I'm good to go. Nice smooth run today with the last mile coming in at MP, without much additional effort.
PM - 77F, S 13 mph. 4 @ 8:32 AP. Moved up a recovery run so I have more free time in Abilene this weekend. |
| 1150s Red #2 Miles: 4.00 | Kinvaras Miles: 15.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.12 | 0.00 | 10.12 |
|
AM - 60F, really dense fog. 6.06 @ 8:48 AP.
PM - 77F, SSE 16-20 mph. 4.06 @ 8:28 AP.
Exciting huh? |
| 1150s Red #1 Miles: 6.06 | 1150s Red #2 Miles: 4.06 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| 63F, SSE 12 mph. 7:32 AP. Off to Abilene after work! |
| Kinvaras - Blk/gray Miles: 13.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.07 | 0.00 | 5.07 |
|
88F, 8:29 AP. Couldn't get out until the afternoon....hot! Definitely back in Texas. The high tomorrow is 94.
I'm going to try a tempo tomorrow, not sure how fast, but I want 6 miles of it. Even if I can only manage MP, I WILL do 6. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 6.00 | 16.00 |
|
69F, SSW 17-25 mph. Hot and windy this morning but I still had a great tempo run. 8 easy, then 6 tempo, followed by 2 cooldown. You better believe I set myself up for success again, taking out the headwind up front and leaving all tailwind/crosswind for the tempo part.
8 easy - 7:41 AP.
6 tempo - 6:24 AP (6:39, 6:29, 6:30, 6:26, 6:24, 5:57)
2 cooldown - 7:43, 7:36
Overall for 16 miles - 7:12 AP
Pretty excited. I really clawed my way down to sub-6 on the last mile, pretty hard effort, but sometimes you just need to know you can do it. The 6:24 average is even inside McMillan's suggested tempo pace range for me, albeit at the slow end. As warm as it was this morning, I'll take it!
One more 80+ mile week then I will start to throttle back a bit. In one week, I'll do 22 w/ 12 MP; that'll be my last MP run. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 79F, SSE 18-25 mph. 8:28 AP. Back in OK.. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 14.16 | 0.00 | 14.16 |
|
AM - 58F. 10 @ 7:45 AP. Cool lightning display off to the east after a big storm blew through.
PM - 63F. 4.1 @ 8:31 AP. |
| 1150s Red #1 Miles: 4.10 | Fastwich Miles: 10.06 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 1.05 | 15.05 |
| 51F, NW 10 mph. 7:23 AP today, felt really smooth and finished up with a MP mile. I think I'm finally adjusting to 80-mile weeks, although this is the last one for quite awhile. I am going to keep these mid-week 15-milers going after OKC though; I think they have been big endurance builders for me. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.06 | 0.00 | 10.06 |
|
AM - 51F, 6 @ 8:38 AP.
PM - 66F, 4 @ 7:53 AP. |
| 1150s Red #1 Miles: 6.06 | 1150s Red #2 Miles: 4.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| 51F. 7:40 AP. Kept it pretty relaxed today, trying to save my legs for the 22 w/ 12 on Sunday. |
| Kinvaras - Blk/gray Miles: 12.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
|
68F, S 12 mph. 8:28 AP. Big run tomorrow. Weird that my last big training run for Houston fell right on Christmas, and now Easter for OKC.
It's been a busy week at work and the family is here in OK this weekend, but I will catch up with everyone Sunday evening. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 12.00 | 22.00 |
|
57F, NE 10 mph. Happy Easter, everyone. This was my last long MP run for this training cycle. I had yet to try a tempo run here at my Oklahoma home - it's pretty hilly here, with basically no flat stretches, so I wasn't sure how it would go. 10 easy, followed by 12 MP.
10 easy - 7:30 AP.
12 MP - 6:45 AP. Splits were 7:01, 6:50, 6:44, 6:42, 6:46, 6:52, 6:44, 6:44, 6:44, 6:47, 6:34, 6:30.
22 total - 7:05 AP.
Frantic. That would be the word to describe this run. I'd push hard uphill to avoid losing too much time, then have to sprint downhill to make up for lost time, then repeat. So I never got into a groove with it, it was like a 12-mile sprint, but it was still a success. OKC won't be this hilly, so I think I'm in good shape. I unwittingly picked a route with 4 miles of gravel, rocky roads. Here are the rocks I had to pry out of my A5's after my run:
The holes in the bottom of the sole work great keeping your feet dry when it's raining, but it comes at a cost!
And so ends a 5-week, 400+ mile blitz. I'm not that much faster now than I was before Houston, but I just need a 71-second PR on a slightly tougher course. No eye-popping workouts this time, just lots of miles. We'll see if it was enough! | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.07 | 0.00 | 8.07 |
|
AM - 57F. 8 @ 7:47 AP. Given the degree-of-difficulty of Sunday's run, I felt pretty decent today.
| |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 13.07 | 0.00 | 13.07 |
|
59F. 7:34 AP. Felt crappy on the run for some reason, then later in the day I figured out why...I am definitely getting sick. Timing-wise it could be a lot worse, I guess. Glad this isn't happening 2 weeks from now anyway.
I actually missed my PM run yesterday, just ran out of time. Sometimes you just need a 25-hour day to get it all done. I chose a normal night's sleep over a recovery 4-miler. I guess if I run a 3:00:01 at OKC I'll know why! | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.07 | 0.00 | 4.07 |
| | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 11.10 | 0.00 | 11.10 |
| 66F, S 12 mph. 7:32 AP. Still sick. Sorry I haven't been on the blog much this week, I will catch up with everyone this weekend. My truck broke down earlier this week and that's been a huge hassle. Yesterday I even tried to mow the lawn and the lawnmower broke (it is less than a month old). Not getting in the miles I wanted running-wise, thanks to this cold or whatever it is. Feel exhausted... All temporary stuff though, hopefully I can recover this weekend. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 69F, SSE 20-25 mph. 8:29 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 5.00 | 17.00 |
|
58F, SW 10 mph. 7:03 AP. Really felt strong today. Maybe a little too strong, I don't need to be peaking quite yet. My purpose for the run was just to get some harder aerobic miles but I got to feeling really good and pushed it into a nice progressive run.
8:02, 7:32, 7:25, 7:26, 7:27, 7:04, 7:04, 7:08, 7:16, 7:10, 7:05, 7:03, 6:40, 6:38, 6:29, 6:25, 6:06.
The last 3 miles, which averaged 6:20, were an overall net uphill of 90 ft. That about sums it up. I think I've gotten my fitness to sub-3 standards, it'll just be a matter of getting a decent day on April 29th. I don't think I have a lot of room to spare for a hot day, high wind, etc. We shall see!
Speaking of hot days, good luck to everyone running Boston! I will be watching/tracking... |
| Kinvaras - Blk/gray Miles: 17.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 8:21 AP | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| 73F, SE 10 mph. PM run, 7:53 AP. Just regenerating my legs, last workout is Thursday. Don't think I'll be doing the 3 x 1600 this time. Maybe just a simple 4-5 mile tempo at HMP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 52F. 7:24 AP. Brisk pace felt really easy in the cool air. Hopefully I didn't cut too much mileage last week....paranoid taper thoughts. One more workout for this cycle - probably 10 w/4 @ HMP tomorrow. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 5.00 | 10.00 |
|
57F, SSE 12 mph. 6:51 AP. I took today as my last opportunity to get faster before OKC. Goal was 6 easy, followed by 4 @ HMP.
6 easy - 7:09 AP (7:27, 7:18, 7:08, 7:05, 7:02, 6:51) Ok, so not exactly "easy."
4 @ HMP - 6:25 AP (6:25, 6:27, 6:24, 6:23)
I'm not going to get into the habit of running warmup miles that fast. I really just wanted to get moving and have the lactate flowing right away on the tempo portion, which I think happened. Anyway, the workout was just what I wanted and I even ended up averaging my goal MP for the run as a whole.
First look at OKC on the 10-day forecast shows a low of 60, which probably means a finish near 70. Not ideal but I wouldn't let it affect my time goal if the forecast holds up there. I can't really complain too much after seeing what happened in Boston, but I will still be hoping for cooler! | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 58F NNW 17-24 mph. 8:26 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 54F. 7:34 AP. I am in Abilene this weekend. A nice stomach virus has taken over this household, and my 5-year-old keeps asking me for hugs and kisses. Guessing it won't be too long before I am hugging the toilet as well! | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| 55F. Still haven't caught the stomach bug yet, maybe I will be spared. 7:14 AP this morning. Amazing what feels easy with low mileage legs. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.06 | 0.00 | 4.06 |
|
88F, SSW 13-24 mph. Short run after work to test the waters. Felt a little weak, but not bad considering what life was like yesterday at this time. Couple of throw-up burps but otherwise fine. 8:10 AP.
I'm thinking about going ahead with my 8-miler w/ 2-3 @ MP tomorrow, which was the original plan. Thursday feels a little too late, though it probably doesn't matter that much. I'd hate for the MP miles to feel hard tomorrow because of residual stomach bug effects, and then shatter my fragile confidence. Maybe I'll just do them downhill. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.13 | 2.00 | 6.13 |
|
59F, S 10 mph. 7:16 AP. I went out having decided I would just do this run by feel. Anything from 5 easy to 8 w/3 @ MP. The warmup miles felt pretty good, but not quite as good as they did pre-puke-day so I decided on something in the middle -- 6 w/2 MP. The MP miles felt nice, I just concentrated on relaxing through them - 6:36 (way downhill), 6:46 (slightly uphill).
Seeing a lot of variation in weaher preditions for the race. 48F for a low from weather.com, all the way up to 63F from accuweather and 59F from weather.gov. The latter usually spots the new trend first (uh oh) but even 59 would be ok if it meant temps would stay in the 60s. I might still be able to survive sub-3 pace. The 3 local stations range from 52 and 58. We'll see how it plays out!
trying to figure out what "washout" means...
| |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.08 | 0.00 | 6.08 |
|
67F, ENE 10 mph. 8:35 AP.
I hate you weather.com. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.05 | 0.00 | 4.05 |
|
68F, SSE 15 mph. 7:40 AP which included a few pickups.
I did not feel fast today, just haven't regained that spring in my step from last week. All in all, I just don't have a great feeling about this marathon like I have for the past 3. The plan will still be to go out at sub-3 pace until I can't hold it anymore. Possible bonk, but I have nothing to lose with this one so might as well try. |
| Kinvaras - Blk/gray Miles: 4.05 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Decided to skip the run today. We will be heading up to OKC in the afternoon and we're going to do a few things with Danielle's parents this morning.
Weather for the race? 64-68F, 85-90% humidity, possible t-storms, and the best part: a crosswind for the first half of the course that will actually shift in direction and strengthen to a stiff headwind in time for the last 10k (which is uphill). Can't win em all I guess. Bib is 420, I'll have a report up Sunday night. | |
| |
| | Race: |
Oklahoma City Marathon (26.22 Miles) 03:02:59, Place overall: 23, Place in age division: 5 | | Slow miles | Fast miles | Total Distance | | 0.00 | 26.22 | 26.22 |
|
Temp/humidity - 68F, 80% humidity start, 65F, 94% humidity finish. Weather - overcast + some rain. Wind - many different directions and speeds, but surprisingly not much of a factor.
The short version of the story is I did not get sub-3, did not PR, but feel pretty good about the race. I had a really up-and-down journey today, where usually I'm pretty even keel and my performance just goes in one direction. I don't ever do well over 60 degrees, no matter what I try, so to get close to my 3:01 Houston PR, which was on a much easier course and under much easier conditions, I think this was definitely a higher-quality performance. That's my story and I'm sticking to it.
Pre-race - got to talk to Preston (IJR) at the expo and again at the starting line. It was great to finally meet him in person. No big surprises leading up to the gun. I just got up near the front since this is not a super fast race and took off feeling fine.
Miles 1-5 - 6:41, 6:42, 6:39, 6:30, 6:47. By mile 1 I was pouring sweat. Dammit. I made up my mind early on that I was going to pretend it wasn't hot and humid, and just go for it. I had nothing to lose. I may, may, may have gotten a little carried away in the early miles but under ideal conditions I would venture to say it would have been the correct pace. I made sure to grab water and gatorade at every aid station and I think that saved me from a more significant bonk in the long run.
Miles 6-10 - 6:36, 6:52, 6:33, 6:59, 6:52. Still going under the who-cares-if-it's-too-fast plan through mile 8 (mile 7 was "gorilla hill"). Miles 9 and 10 are two of the toughest on the course, climbing about 100' between the two. I'd remembered that from last year but man, it REALLY felt like it killed me this year. I got passed by 3 or 4 people in this stretch and felt completely slammed (already).
Miles 11-15 - 7:05, 7:03, 7:09, 7:02, 6:55. Struggle, struggle, struggle. Unlike last year I did not bounce back on this stretch. Mile 11 my legs were already tightening up and getting heavy. This is the sensation I usually get in a marathon 10 miles later! I was ready to mentally give up and could already picture myself running 8:30 pace the rest of the way. Now that I look at the splits it doesn't seem quite so bad, but the pain and discomfort were definitely there. This is the flattest section, so it was what it was. Crossed the half in 1:29:33. Hmm, perfect time, but too bad I felt so terrible. Then, sometime after mile 14, it started raining. It felt awesome and my pace instantly got better. I think I had unwittingly recovered a bit and the rain cooled me off enough to start pushing a bit more.
Miles 16-20 - 6:51, 6:59, 7:07, 7:12, 6:48. So I decided I would get up to sub-3 pace again to see what happened. It became clear that it was exceeding my speed limit. Every time I pushed it to sub-7 my legs would turn into bricks. Oh well, I tried. I think the damage was done in the first 10k, and so I went back to survival pace. Don't get too excited about mile 20, it was a 70 foot drop.
Mile 21-finish - 7:06, 7:30, 7:16, 7:22, 6:57, 7:13, 2:16 for 0.36 (6:18 pace). Damaged goods for the last 10k. I hate this strech on this race anyway. Uphill, and the course joins with the half-marathon course for most of it. I always add a tenth of a mile of bonus running to my race on this part due to weaving around the HM folks. Still, believe it or not, I passed 3 full marathoners in the last 10k and did not get passed myself. I think it was a hard day for everyone. I did manage to put on a pretty nice sprint at the end, having noticed I had a chance to break 3:03. Almost ashamed that it was that much faster than the miles before it. I guess I was guilty of cruising a little when my dreams got crushed.
It took Danielle and I forever to find each other after the race, so I missed IJR's finish. I guzzled a bunch of liquids and we made our way back home. Nice that it was only an hour's drive for me this year.
So, like I said, I will deem the race a success. I am pretty sure that I'm faster than the guy who just ran 3:01 at Houston a few months ago. I can only hope that 3:01 will still get me into Boston since there were a bunch of deferments this year.
Fall marathon - Either Wichita KS in October or Tulsa in November. Either way, there is no way...absolutely no way at all...that there will be a 3 in front of my time in that race. I will go ahead and declare that now! Plan for this summer is to drop back to 65-70 mpw and work on speed more. I am already disappointed that racing season is over, but I made some great improvements and don't plan to let up too much this summer. Sorry the report is so long; if you made it to the end, congrats to you as well! | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
|
87F, SSE 22-30 mph. 8:38 AP. Wasn't going to run until tomorrow, but the soreness was basically gone, so why not? Felt terrible once I started of course.
Anyway, I think this is going to be a much easier recovery than Houston from the feel of it. Probably evidence of underperforming, or maybe a more favorable asphault-to-concrete ratio at OKC.
I signed up for a 5K on the 12th. Our little town of 2,000 is having one, so I can't miss it. I'll be slow, I'm sure, but I'm guessing this is the only race all year that is actually in Elgin. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
No run, just wanted to post a couple pictures. Mine are always terrible, which I love, and this was no exception.
Sometime in the first half:
Around mile 15 - at least I was still running the tangents correctly!
Best picture ever - I didn't even notice that guy during the race, was just trying to get a clear path to the finish line among the half-marathoners. Wish I looked half as happy as he does!
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 72F, 85%. 5 easy this morning, 8:38/mile. I'm now in Abilene for the weekend. The high tomorrow is a nice, even 100F. Triple digits already?? | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.10 | 0.00 | 7.10 |
| 73F, 84%, S 17-30 mph in Abilene, on its way to a high of 101F today....yuck. 8:03 AP on the run - it felt pretty good. Legs are fine, just felt unnecessarily out of breath. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 9.05 | 0.00 | 9.05 |
| 74F, S 17-29 mph. 7:38 AP. This recovery is definitely much easier than Houston. I might even be able to eke out a sub-19 next weekend. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.07 | 0.00 | 7.07 |
| 58F, N 12 mph. 7:26 AP. I finally caught my breath somewhere in mile 4 and had some quicker miles on the way back home. Still feel a little awkward and out of shape but pretty good for 9 days post-marathon. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.08 | 0.00 | 10.08 |
|
49F, calm, clear. What an awesome morning. 7:02 AP - obviously way too fast for a marathon recovery week but it felt amazing and effortless, just floating along in the cool air.
It's too bad I crumble so easily with the slightest bit of heat...where was this weather 10 days ago?? Ah well, I will enjoy it while it lasts; maybe this summer won't be as bad as last year.
*just signed up for the Houston HALF marathon, not the full this year. 8 months before the race - early registration is open for both events, for anyone interested.... |
| Kinvaras - Blk/gray Miles: 10.08 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 52F, calm and clear again. If only we could bottle this weather up and use it this summer. Looks like the window will be closing soon... 8:18 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.75 | 0.30 | 9.05 |
| 61F, heavy rain. 7:26 AP. Not so bad once I got used to the shirt-glued-to-your-torso feeling. I wanted to spend a few minutes at 5k pace on the way home today, but after my second 1-minute repeat I was in severe, severe distress. Severe. So I slowed to butt-clenching speed for the last couple miles. Butt-clenching pace is down to 7:45 or so; it used to be 8:00. Obviously, I'm really starting to see the results of all my hard work. | |
| |
| |
| | Race: |
Elgin 5K (3.23 Miles) 00:19:44, Place overall: 3, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 4.00 | 3.23 | 7.23 |
|
61F, NE 14-18 mph. I ran our little town's local 5K(ish) race today. Got schooled by a couple high school kids on the xc team and ran pretty mediocre myself, but ok for 13 days post-marathon.
5:58 - tailwind
6:05
6:19 - headwind
1:22 for 0.23 miles (5:52 pace)
All in all, AP was 6:06, so more like a 19-flat on a correct-distance course. The headwind mile killed me. I have a long way to go before I'll get close to sub-18. Slogging through the summer at 8-min pace isn't going to make it happen for me this year (unlike last year), I will have to spend a lot more time at 3k-5k pace this summer. My speed/VO2 max has deteriorated to nothing! There's a 10K pretty close by next weekend; I think I will run it too. Gotta quit being such a speed wimp... | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 14.07 | 0.00 | 14.07 |
| 56F. 7:35 AP. Felt kind of tired today, but I have a full day off tomorrow. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.07 | 0.00 | 8.07 |
|
55F. 7:42 AP. Really refreshing run on another cool, perfect morning.
Tempo run tomorrow. Probably somewhere between HMP and MP; I don't think I'm ready for much faster quite yet, although I am signed up for a 10K this weekend. Time to cram some speed down my throat. |
| Kinvaras - Blk/gray Miles: 8.07 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.11 | 5.00 | 13.11 |
|
58F. 7:14 AP. Today was 8 easy, followed by 5 tempo. Per Jake's suggestion, I started out at MP. That felt fine, so I dropped it ever so slightly to TT pace for the last half of the tempo (tinman has a calculator now, woohoo). The 5 fast miles were 6:45, 6:44, 6:41, 6:34, 6:35. Cooled down to my mailbox and finished with exactly a half marathon distance on the watch.
I was glad I took it easy for this first post-marathon tempo; I definitely finished with some gas left in the tank, which is good with the dreaded 10K looming. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
| 58F. I think this morning was the last time the temperature will dip below 60 again until this fall. R.I.P. 50s, see you in September (I hope). 8:24 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
62F. 7:29 AP. Kept it a shorter effort today, hoping to be somewhat fresh for the 10K tomorrow. It's going to be 70 degrees with 20+ mph wind. Don't care too much, I am really just running it to get a good hard effort in anyway. I was definitely never expecting to run the sub-38 McMillan thinks I can do. Actually if I even run a sub-40, I'd be pretty surprised.
Oh, and I pooped in the bushes again today. Did not even make it 2 miles.
*Here's an update from the 10K facebook page, from the RD, that makes me a little nervous:
"You know that feeling you get when you finish something really hard, and you know you pushed yourself to your absolute limits? You can have that feeling this Saturday no matter what your limits are. 1 Mile, 3.2 Miles or even 6.4 miles" |
| Kinvara 1 - Blk/orange Miles: 8.00 |
| |
| |
| | Race: |
Chickasha 10K (6.21 Miles) 00:40:41, Place overall: 3, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 2.50 | 6.23 | 8.73 |
|
73F, S 16-21 mph. sunny. really sunny.
I drove up to Chickaska (about 30 min) to do this 10k. Once again this distance plagues me. On top of the heat and wind, it was pretty hilly. The good news is there was a 5k and 10k and they were paying actual money for 1st-3rd. I knew that would draw some fast people from OKC, but was hoping they'd be spread out over both races and maybe I could sneak in and grab some cash. Sure enough, both winners of the OKC marathon this year showed up, Jacob Buhler and Camille Herron. So at the starting line I was looking around and other than Jacob there was one other guy with shorty shorts who looked fast. So I figured it would be a battle for 3rd to get that last $50.
The 2 fast guys took off and ended up running 32 and 33 for the race. They disappeared pretty soon and it was me and gray shirt for the first mile. He sounded like he was breathing hard already so I passed him but he stuck close by. I started feeling really hot and drained already by mile 2. At the halfway point he was still there, and I was sure I was being used as his rabbit, but he slowly faded (worse than me) and I ran the second half of the race alone. Could not even manage half-marathon pace out there; it just felt like I was shuffling along, and I just kinda slogged it in unceremoniously.
I invented a new kind of run today. You've heard of the progressive run, this was a "regressive run." I'm sure it will catch on everywhere pretty soon.
6:15, 6:28, 6:34, 6:36, 6:41, 6:35, 1:32 for 0.23.
But, of course I got my 50 bucks - the first time I have won actual money in a race. Past prizes I've received have included a jar of gumballs and a PetSmart coffee mug. So it was all worth it! | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
|
63F, calm, then E 20 mph, then calm again. T-storms/rain. I ran into the wind when it was strong, then it died down before it was time to turn around and go home. At least the rain cooled everything off. Something that would have been helpful YESTERDAY, but I guess that's ok because the weak effort on the 10k left my legs fresh today. 7:31 AP.
I think I will take it easy until Friday, then hit the track and start doing 2 workouts/week next week -- 1 tempo and 1 speed. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 64F. 7:45 AP. I woke up, I ran, the end. |
| Kinvaras - Blk/gray Miles: 10.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.06 | 0.00 | 10.06 |
|
70F, S 20 mph. 7:39 AP. Sorry, I still can't think of anything interesting to say. These filler runs are just not exciting. So instead, here is a picture of a cat.
| |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.14 | 0.00 | 6.14 |
|
73F, S 17-23 mph. 8:27 AP. Off to Abilene later today to move the family up to Oklahoma once and for all, since the last day of school is today. Fortunately we have packers and movers so hopefully it's not too painful.
Tomorrow (in Abilene) I will hit the track in some unfavorable heat and wind, but I will get it done, even if the paces suck. I think I should be recovered from the marathon by now, so it's time to start working on speed for awhile. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.81 | 3.50 | 11.31 |
|
73F, S 18-25 mph. Well, despite some heat and a nasty wind, I decided to hit the track anyway and just slug through some intervals. The track at ACU is oriented north/south so the wind hurts; the headwind straightaway felt like I was literally going half as fast as the tailwind. I did 6 x 800, 400m recovery.
?:??, 3:17, 3:16, 3:14, 3:01, 3:01.
Recovery paces were 8:15-8:30
I decided just to go by feel and not strain too much. The first one I hit the wrong button. The second one I could not believe how slow it was. I thought at first I ran the wrong distance or something but with an 800 (2 full laps) it's kind of hard to mess that up. Sure enough the third one was just as bad. I mean, wow, I was still kinda running hard -- how was I not even at HM pace? Who does 800s at slower than HM pace? Finally I got frusturated and ran the last two hard. Conditions were tough, but not THAT tough.
I jogged a couple laps, then, figuring I hadn't got the turnover I wanted for the day, I did 4 x 200 with 200m recoveries, averaging 36.5 seconds. I just wanted mile pace (about 40 sec) so I guess I ran a little harder to take out some frustrations.
I think I am just not mentally there with intervals yet, but I will keep trying, and maybe there won't be such a nasty wind next time. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 73F, S 15 mph. 8:29 AP. Last run in Abilene, ever! We drove back to Elgin today and the movers are bringing our stuff tomorrow. Kind of exhausting, even with all the help. |
| Kinvara 1 - Blk/orange Miles: 6.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 17.00 | 0.00 | 17.00 |
|
74F, S 18-25 mph. Got out before the movers came for a warm, windy long run. I think 17 miles is probably where I'll max out this summer on Sundays. Anything longer starts to get miserable. 7:32 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.06 | 0.00 | 5.06 |
| 72F, S 13 mph. 8:39 AP. Lots of unpacking to do today. Unfortunately I have to help since I have the day off. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 9.06 | 0.00 | 9.06 |
|
65F. 7:47 AP. A few degrees cooler today, legs felt good, family has moved in with me....everything was right with the world this morning. Nice relaxed run on a calm morning.
Tempo tomorrow. I think Friday will be my track day, and either Tuesday or Wednesday for tempos; we'll have to see what works better. |
| Kinvaras - Blk/gray Miles: 9.06 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 5.50 | 11.00 |
|
64F, 91%. 7:06 AP. It stayed cool for my tempo run today. 5.5 easy, turn around, then 5.5 @ TT. The tempo miles were 6:33 AP -- (6:40, 6:32, 6:34, 6:30, 6:35, 3:12). I was targeting 6:36, so mission accomplished. As it warms up this summer I might even slow it down a bit from there. I'm just now figuring out that you don't have to race every tempo and take it to the house for every workout.
Since I finished with some gas in the tank, hopefully I'll be ready for some 400s on Friday. We're getting a cold front tomorrow afternoon/evening, so I'm hoping to finally get some 5k (or better) paces on Friday. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.07 | 0.00 | 6.07 |
| 64F, N 10 mph. 8:29 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.32 | 3.00 | 11.32 |
|
59F, ENE 9 mph. 59 degrees in June! Sweet cold front. I got lucky today was track day. 12 x 400m, with 200m active recoveries. My target was 1:26, which roughly equates to my goal 5K pace (17:59).
I averaged 1:24.5. Individually, 1:24, 1:25, 1:25, 1:24, 1:24, 1:24, 1:26, 1:23, 1:26, 1:24, 1:26, 1:21.
5:40 AP overall, so basically almost 3 miles at sub-5k goal pace. Lost a little bit of consistency toward the end but was able to keep it up for the most part. Finally a decent day at the track for me.
Now that I look at my recovery 200s, it's pretty funny how I milked them in increasing amounts (62, 64, 65, 65, 66, 68, 67, 67, 68, 70, 72). Meh, as long as the 400s were good, I'm happy. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.07 | 0.00 | 6.07 |
| 64F. 8:18 AP. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 15.07 | 0.00 | 15.07 |
| 70F, ESE 12-20 mph. 7:35 AP. Got hot as the sun got higher. Not looking forward to July and August. I could also feel Friday's intervals a bit in my legs. Hopefully my recovery time will decrease as I get used to doing more 5K workouts. |
| Kinvara 1 - Blk/orange Miles: 15.07 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.02 | 0.00 | 6.02 |
| 75F. 8:36 AP. One of those days where even recovery pace felt hard. I think I'll take another easy day before speeding it up again. This week's going to be somewhat impaired anyway due to some travel. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 9.05 | 0.00 | 9.05 |
| 72F. 7:46 AP. Legs felt a little better today. I don't think I will have time for a track workout on Friday, so I'm thinking 4 x 1600 @ LT or faster tomorrow. Maybe split the difference b/w tempo and interval since it might be the only workout this week. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.54 | 4.00 | 11.54 |
|
71F. Today was 4 x 1600m with 400m active recoveries. I was shooting for 10K-15K pace (roughly 6:05 - 6:20 per McMillan). Splts (with recoveries) were:
6:06, (2:03), 6:11, (2:12), 6:14, (2:15), 6:01.
Typical SlowJoe intervals, paces all over the place, but overall I did what I wanted.
Got home and realized I was out of chocolate milk, so I recovered with a Coke and a stack of lunchmeat. Just like the pros, I'm sure. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.07 | 0.00 | 6.07 |
|
66F, drizzle. 8:21 AP on this recovery run.
Off to Gainesville, FL tomorrow for 4 days. I think we're just bringing the ipad which doesn't work too well with FRB, I think. So I'll probably just catch up with everyone Monday evening. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 1.00 | 7.00 |
| 60F. 7:21 AP. Early-morning miles in OK before leaving for FL. Some random fartlek stuff on the way back. |
| Kinvaras - Blk/gray Miles: 7.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
| 73F, 90%. Gainesville FL - we were there for a family reunion. I ran with my cousin who is training for his first marathon, and his girlfriend Toni, who has a sub-16 5K, but has been taking time off of running since college and gunning for a 5k OTQ. We ran about 18 min slow, then 20 min fast, then back home slow. Unfortunately I forgot my Garmin at the hotel, but it was on some hilly trails anyway. I ran the tempo part with Toni, who asked me my tempo pace and said hers was about the same right now (she's just been doing 20-30 miles/week these days). Anyway, it was a good hard effort and a fun time. |
| Kinvara 1 - Blk/orange Miles: 7.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 14.58 | 0.00 | 14.58 |
| 74F, 92%. 7:23 AP. Ran from the hotel in Gainesville again, but solo this time. Just ran whatever I felt like doing, distance and pace-wise. |
| Kinvara 1 - Blk/orange Miles: 14.58 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| All caught up on my last few entries now, and back in OK. I took today off as I was way behind on sleep with all the travel, and pretty tired. I'll survive. | |
|
| | Slow miles | Fast miles | Total Distance | | 10.09 | 0.00 | 10.09 |
|
67F, 90%. Back in Elgin for this one. 7:20 AP was faster than my usual Tuesday run but I was working out a solution to something that ticked me off at work last week. I always tend to run faster when doing that. Think I have it figured out though.
Doing my "slow tempo" tomorrow, the one between HMP and MP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 6.00 | 11.00 |
|
68F, ESE 10 mph, t-storms, raining the whole time. 6:52 AP. I had to really think about whether or not I was going to run this morning as it looked pretty bad out there, but I'm glad I did because I got in a good tempo run AND did not get struck by lightning.
I did 5 ez, followed by 6 @ TT (target 6:37). For the easy miles I did short out-and-backs from my house to make sure the lightning wasn't too close. It was at least a few miles away the whole time.
6 tempo miles: 6:29 AP - 6:39, 6:33, 6:24, 6:32, 6:25, 6:19.
Finished with plenty of gas in the tank; at least as much as the last time I did this run which was at a slower pace and only 5.5 miles. I think the rain actually helped me stay cool and helped my pace despite the waterlogged shoes. Next time it rains in a race, I'm going to shed the shirt (even the orange shirt) like I did today and let the rain cool me off. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
| 72F, 88%, SSE 11 mph. 8:25 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.21 | 2.24 | 10.45 |
|
70F, ENE 15 mph. Back to the track today, this time just for speed. I did 4 x 600m at 3k-5k pace with 200m active recoveries, then 6 x 200m at mile pace or better (200m active recoveries as well).
The 600s were 5:38 AP: 2:05, 2:05, 2:08, 2:06. (recoveries averaged 65 sec)
The 200s averaged 38.5.
I started at a dumb spot on the track and finished every repeat I did into a wall of headwind around the curve...didn't do myself any favors there, I probably should have thought that through a little better! But I hit the paces I was after so all's well that ends well.
When I got to the track, there was a lady there walking in lane 1, texting on her cell phone. That was a first for me. Lane 1 is where she would stay the whole time too.
After the workout, finished with the brutal "cooldown" from the track back up to my house. It is only about 100' net uphill (a bit over 3 miles) but has some nasty steep climbs - the last thing I want to do after a track session. I normally like my cooldowns to be around 0.01 miles and include some lying down. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.03 | 0.00 | 6.03 |
| 76F, 84%. slept in a little. 8:23/mile. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 17.08 | 0.00 | 17.08 |
| 73F, 91%. 7:45 AP. A real slog fest today, sucks that it is only going to get hotter for the next 2 months! In fairness, I probably should've started earlier - as I was leaving, the sun was just beginning to rise, and shade does not exist out here on the plains, so I got a face full of sun the whole time. Anyway, I really suffered through the last 6 or 7 but I feel like I should make some kind of long run attempt every once and awhile this summer since the marathon is my long-term focus. So I guess I did that today. |
| Kinvara 1 - Blk/orange Miles: 17.08 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 70F, 93%. 8:33 AP. Felt pretty wiped out today, even though it was a recovery run. I think I will just repeat this run tomorrow. 2 workouts plus a long run every week is taking a toll and I think the only way to get through it is to make the other 4 days really easy like this. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
| 73F, 85%, SSE 16-23 mph. 8:20 AP. Another recovery run, trying to regenerate my legs for the next workout - 20 min threshold run tomorrow. I think they will be ready, though I was still a little sluggish-feeling today. Much improved from the last few days though. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.35 | 3.10 | 10.45 |
|
74F, 85%, SSE 17-23 mph. 7:18 AP. Goal was to get in 20 min @ LT pace (shooting for 6:20/mile).
7 easy, then a 5K in 19:29, then a short cooldown back to my house.
Splits were 6:19, 6:23, 6:09, 37. Full disclosure: the first 2 miles were neutral, but the last mile dropped 40 feet. Otherwise I would have been hurtin' a lot more. This was hard. Maybe too much warmup when it's already warm out.
Oh and I pulled a tick off my leg after a "pit stop" in a ditch on the way out. |
| Kinvaras - Blk/gray Miles: 10.45 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
| 71F, 92%. 8:12 AP. more recovery.. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.82 | 2.98 | 10.80 |
|
70F, 95%. Friday is track day, so I was back for more torture. This time 6 x 800m, 300m recoveries, shooting for 800's between my theoretical McMillan 5K and 10K pace - so 2:55 - 3:02. I was successful again; average was 2:57. I think I'm getting better at these, finally.
2:58, 2:59, 2:58, 2:56, 2:57, 2:56.
Recoveries averaged 1:33.
Only downside today was all the gnat clouds around one of the curves. They all seemed to be right on the inside of lane 1. So the choice was to either run through the gnats, or take lane 2 and add a little distance....my chest ended up looked like a killing field with maybe a hundred dead gnat bodies stuck to my torso. I think I ate 5 or 6, with one ending up in my eye. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.04 | 0.00 | 15.04 |
|
72F. 7:31 AP. Skipped a recovery run yesterday - Danielle was out of town and I had the kids; I didn't feel like getting the TM out and felt a little under the weather anyway. But I woke up early to get in a solid 15 today. Definitely felt better than the 17 last week.
Last summer I did 3 x 15-mile runs a week, in the heat. Seems a little nuts but I think that is what was mostly responsible for changing me from a 3:16 guy to a 3:01 guy, the endurance I built from all those longer runs. So I kind of want to stick with what worked, but I think I would get diminishing returns now that the base has already been built. Going to aim for 1 x 15-miler a week now, and keep up the 5K training during the week. I think I can still average 60/week (assuming I don't keep skipping recovery runs) and still be fresh for 2 workouts a week. So that is the plan for the next 2 months, then I will build mileage up for a fall marathon - I'm leaning toward Tulsa in November now (39F avearge low for that Nov 18 race day!) so that I have time to get in some longer, cooler MP runs. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.03 | 0.00 | 6.03 |
| 72F, 8:24 AP | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.36 | 0.00 | 7.36 |
| 78F. 7:59 AP. Another easy morning, but a tempo tomorrow. The high is 108 today so it'll probably be a little warm, even the next morning. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.33 | 5.00 | 12.33 |
|
77F, 80%. Intent today was 6 easy, 6 @ TT (6:37), with 6:40s being acceptable due to the warm morning. After the 6 easy, I was pretty sure I didn't have my A-game but I started the tempo portion. Amost immediately missed my turn and went a good ways before I realized it. I got my bearings and found another way home, but the new route had a lot more ups and downs. The first 2 miles seemed to have a lot of downhill, and sure enough, for the next 2 miles it was payback time. I'd pretty much wilted at that point as the sun was fully out. I did 1 more and called it good at 5, and jogged home. Survive to run another day..
The 5 tempo miles were 6:45 AP. 6:41, 6:34, 6:51, 6:55, 6:44
Felt completely opposite from 2 weeks ago. Well, this summer is bound to have some failed runs like this, just the nature of the beast when it's hot. As long as I keep trying and get in some good efforts, I think I can make it worthwhile. |
| Kinvara 1 - Blk/orange Miles: 12.33 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.03 | 0.00 | 6.03 |
| 72F, 8:08 AP | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.82 | 4.00 | 9.82 |
|
73F, 70%. 7:06 AP. Went to the track today with the intent of doing 5 x 1200, but I got there and half the track was ripped up - they were doing construction! Well, this week was long intervals, so I decided I'd switch it to 4 x 1 mile, 2 minute recoveries, and just do it on the roads with Garmin. I felt good today, and did some pretty good repeats. Average was 6:08, exactly the same as last time I did this, but that was on the track, and these were on the roads. 3 of the 4 were net uphill - nothing dramatic, as you can see below, but definitely tougher than doing them on the track.
6:12 +14 ft
6:12 +27 ft
5:56 -28 ft
6:11 +23 ft
The last repeat was probably the best - it came out to only 23 ft net uphill on Garmin Connect but I don't believe the map data on that one...seemed like a lot more! Either way, it redeemed me from Wednesday's tempo. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.08 | 0.00 | 6.08 |
| 83F, SSW 12 mph. mid-morning run, 8:18 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| 74F, 78%. 7:29 AP. Didn't feel as hot out there today - I actually felt the best in the last few miles instead of getting the usual drained/wilted/melted/weak/puny feeling. Maybe I still had more heat adapting to do, although it was kind of a mild morning. |
| Kinvaras - Blk/gray Miles: 16.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
| 73F, 82%, 8:20 AP. just plodding along. 2 more months of summer, then I will start training for a marathon...I think I've settled on the Route 66 in Tulsa. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 78F, S 17-24 mph. 8:07 AP. felt sluggish and kind of awkward. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.89 | 3.11 | 10.00 |
|
76F, 73%, S 10 mph. Today was 3.5 warmup, a hard 5K, and 3.4 cooldown. This time I cheated even more and put together a 5k course that dropped a net 100 feet. The first quarter mile drops 50' by itself which is basically falling off a cliff by Oklahoma standards. After that it's a pretty mild course with a few ups and downs.
I did the 5k in 19:13
6:06 -80 ft
6:23 +7 ft
6:07 -28 ft
:37
So even though I cheated as much as geographically possible, I couldn't even break 19. This was basically time trial effort, without the finishing kick. I know the heat slows me down, but not that much. Still have more a lot work to do on that 5k goal I guess. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
| 75F, 8:17 AP. I can feel the sleep defecit turning into sleep debt -- should be able to sleep in on Saturday though | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.35 | 3.00 | 9.35 |
|
73F. Short interval day - went down to the track for 12 x 400, knowing it would probably still be under construction...it was. So, reset the watch for 0.25 mile laps and did 12 x .25 miles, with 1-minute recovery jogs. Naturally, it seemed like every repeat started at the bottom of a big hill, and every good downhill was wasted during the recovery minute. My goal was to average 1:26 (goal 5K pace) but I only managed a 1:28 avg. Maybe not too bad considering the terrain (splits ranged from 1:22 all the way to 1:38 depending on hills) but probably not as good as the 1:24 avg from the last time on the track. I think the important thing is that I made sure to put forth the effort. Just for grins, here are the splits - all over the place thanks to the stupid track being closed.
1:28, 1:26, 1:28, 1:34, 1:27, 1:26, 1:22, 1:25, 1:38, 1:27, 1:32, 1:23 | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.21 | 0.00 | 6.21 |
| 86F, 8:12 AP. mid-morning run. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 14.75 | 0.37 | 15.12 |
|
73F, 76%. 7:18 AP. Felt cooler today and my pace hovered around 7:00-7:05 for the second half of the run yet still felt easy. Finished up with 5 or 6 hill sprints.
We should have some cooler weather blowing in next week. By cooler, I mean maybe 3-5 degrees lower in the morning and highs below 100. So it's all relative, but I'm looking forward to it anyway. May even see sub-70F once or twice if we're lucky - basically a blizzard. |
| Kinvara 1 - Blk/orange Miles: 15.12 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
| 77F, 78%, 8:42 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.39 | 0.00 | 7.39 |
| 73F, 92%. 7:31 AP. Got some rain yesterday (finally) to cool things off but it brought some humidity to replace the heat. Tempo run tomorrow - I am hoping the forecasted 68F low actually happens...that is going to feel amazing if it holds true. |
| Kinvaras - Blk/gray Miles: 7.39 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 9.80 | 2.20 | 12.00 |
| 72F, 89%. 7:36 AP. Nice out, but another failed tempo. I could tell during the warmup it wasn't going to work today. I still tried - my intent was 6 easy, then 6 @ 6:40. Well, it felt like I was sprinting already in the first tempo mile, and I gave up once my pace started to bleed into the 6:50s, soon into the 3rd mile; I had no will to fight through it today. Not sure what the deal was - as good as I felt Sunday, it was the complete opposite today. Seems like I either feel really good or really bad these days. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.66 | 0.00 | 6.66 |
| 71F, 82%. 8:22 AP. Did a recovery run down to the HS track and back to check the progress of construction. They've done exactly nothing in the past week. It's almost like my training doesn't even matter to them. Looks like it will just have to be 1/2 mile repeats on the road tomorrow... | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.64 | 3.00 | 9.64 |
|
71F, 82%. Solid 6 x 0.5 mile workout today. Of course, no track, so I set the ol' garmin for 1/2 mile laps. I did 90 second jog recoveries between repeats. 3.5 mile warmup, then:
3:02, 2:58, 3:01, 3:00, 2:57, 2:59.
Average was 2:59.5. I was shooting for 3:01-3:02, my "CV pace," roughly 10k pace, so I did a little better than that. Given some hills and the fact that it's mid-July, definitely a good solid pace.
Interestingly, my recovery paces were faster today than they usually are; I averaged just under 8:00 pace on the 90-second recoveries according to Garmin. Not sure what to make of that yet - I don't pay attention to my watch when I do repeats (except to see when my 90 seconds are up), but maybe I am getting more comfortable at 5-10k paces and it's just not crushing me like it used to. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.15 | 0.00 | 10.15 |
|
73F, 80%. 8:49 AP. Mount Scott! I went with my neighbor and his friend to run up Mt. Scott today. It's only about a 20 min drive, and I'd been wanting to do it for awhile (yes there are some "mountains" here). There's a paved road that goes all the way to the top, about 1000' of elevation gain over 2.5 miles or so (7.5% avg grade). We were at a 10 min pace most of the way, but I broke off with about .7 to go and made a good push to the top at about an 8 min pace. Then we all jogged back down, added a few more easy miles on flatter ground, and called it a day.
Today was supposed to be recovery, so I suppose I'll just skip the long run and run short and easy tomorrow. No sense in doing 3 difficult days in a row. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| yep, 4. that's all I got, my legs are sore. I am taking it easy for a couple more days and then maybe I can reattack that failed tempo on Wednesday. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 71F, 82%, 8:31 AP | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
|
71F, 80%. 7:33 AP. It was nice and cool again today, but I think the fun is over for awhile as we hit the dog days. |
| Kinvara 1 - Blk/orange Miles: 7.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 4.50 | 11.00 |
| 75F, 76%. 7:23 AP. 5.5 warmup, then 3.5 at MP. felt terrible. Then a mile easy, and one more at MP. That felt terrible too. In a rut... |
| Kinvaras - Blk/gray Miles: 11.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.07 | 0.00 | 6.07 |
| 78F, 65%, 8:37 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 9.50 | 0.31 | 9.81 |
|
77F, 62%. 7:46 AP. No intervals this morning, after an 8-week streak. I felt like walking just after 3 miles of warmup so I knew it wouldn't work out. Ran to the trailer park by the lake and took it easy instead. After passing "Sewer Lagoon," I saw a tiny baby skunk walking around. He was cute enough that I was almost not scared of him. Almost. Then a baby goat came running after me. Interesting wildlife they have down there. In the last mile, I did a few sprints.
I have not been on the blog for more than maybe 10 minutes total this whole week, due to work, but I will catch up with everyone soon. Just when I thought I finally had a reasonable 8-5 job... | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.53 | 0.00 | 4.53 |
| 79F, 8:18 AP. Didn't feel like doing 6, so I did less, which was still more than I wanted to do, which was zero. Maybe tomorrow will bring some more motivation. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.12 | 0.00 | 15.12 |
| 80F, 66%. 7:30 AP. My legs were somewhat fresh from a week of doing no challenging running whatsoever, so I was able to hold a decent pace on a pretty warm morning. The last few days it's gotten up to 107-108 in the afternoon, which translates to some steamy mornings. The lack of humidity helped, but I was still wilting a little at the end. |
| Kinvara 1 - Blk/orange Miles: 15.12 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 80F, 63%. 8:42 AP. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.70 | 0.37 | 8.07 |
| 78F, 69%, S 10 mph. 7:43 AP. Easy run with some strides and hill sprints at the end. The last few sprints actually felt smooth and non-awkward, which is a change. |
| Kinvaras - Blk/gray Miles: 8.07 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 11.50 | 0.00 | 11.50 |
| 82F, 60%. 7:46 AP. I thought if I felt good I might do a progressive finish run. I did not. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.62 | 0.00 | 6.62 |
| 82F, 58%. dont remember the pace, 8:30s-8:40s probably. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 4.50 | 4.00 | 8.50 |
|
73F, 73%. A lot cooler this morning, so I knew I needed to get in a workout. I did my last recovery run yesterday to the track and it looked ok. The lanes weren't painted and it felt a little soft, not quite as springy, but runnable for sure. So this morning I went down there for 4 x 1600.
I did the first repeat in a nice, controlled 6:15; felt like I was ready to start dropping that down, but about 200m into my second repeat, a worker guy yelled at me saying I couldn't be there because they were doing construction on the track (he was the only guy there and was not doing any construction). Well, the first thing I did was finish the lap (on the track) because I don't like being scolded. Then I jogged across the grass to talk to him. His explanation was actually pretty good - apparently they put the track gunk down in layers every couple days, and you're not supposed to get any "foreign oils" and other stuff on it. I guess it did feel kind of sticky. Anyway, it shold be done within a week or two.
Well, I didn't put on my second best pair of flats for nothing, so once I got off the busy road, I did the last 2.75 miles, a good uphill push for the first 2 miles, back to my house to get my 4 fast miles. 6:46, 6:33, 4:30. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.05 | 0.00 | 4.05 |
| 85F, 56%, 8:15 AP. Warm, but I slept in - 8 hours of sleep! If only there was a way to get that much every night. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Have my parents over for a few days, so instead of running, I played golf with my dad. I actually shot an 85. It was definitely a forgiving course, and had some reachable par 5's, but I was hitting it much better than I expected given that I only play 2-3 times a year.
I guess I will find some spots this next week to sneak in some extra mileage. | |
| |
| | Slow miles | Fast miles | Total Distance | | 9.60 | 0.40 | 10.00 |
|
79F, 48%. 7:34 AP. Easy, plus some strides and hill sprints toward the end.
Gonna be hot this week - highs in the low 110s, but at least it's a dry heat! | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.40 | 0.00 | 6.40 |
| 78F, 53%. 8:23 AP. The low humidity makes it bearable. The one good thing about a drought, I guess. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 12.05 | 0.00 | 12.05 |
| 81F, 53%. 7:43 AP. Normally a tempo day, but I knew it would be ugly and disappointing if I tried. So I didn't. Too hot. And I'm good with that. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.60 | 0.00 | 6.60 |
|
82F, 44%. 8:46 AP. tired trot to the track (best alliteration ever). They had just painted it red/orange, but no lanes yet.
It is supposed to hit 114 degrees today (it was only 112 yesterday), so I doubt I will be doing a workout tomorrow anyway since it's going to be a warm morning. maybe a slow workout, we'll see. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.50 | 10.50 |
| 82F, 46%. 7:26 AP. No workouts this week at all so finally, with 2.5 miles to go, I picked up the pace for a little progressive mini-tempo. Last 2.5 were 6:39, 6:29, 3:07. I focused on the uphills, doing surges on each one. |
| Kinvara 1 - Blk/orange Miles: 10.50 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.71 | 0.00 | 10.71 |
|
80F, 71%. 7:44 AP. No run yesterday - we woke up early to get down to Six Flags in Arlington as it opened up for the day to celebrate my daughter's 6th birthday. It was fun - draining, hot fun. Spent 8+ hours at the park as it topped 100 degrees - I had to carry around the 4-year-old half the time, so I think that qualifies as a workout.
Anyway, this morning I went out from the hotel and found some cool places to run - to The Ballpark where the Rangers play, and from there to Cowboy Stadium. Then there was a nice little path down a river so I looped it and then did a lap around Cowboys Stadium. Then the other way doen the trail and back. Ended up with fewer miles than I would've run at home but I was pretty tired from yesterday so it was plenty. |
| Kinvaras - Blk/gray Miles: 10.71 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 9.04 | 0.00 | 9.04 |
| 77F, 55%. 7:32 AP. Back in Elgin for this one...more AB miles. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.67 | 0.00 | 6.67 |
| 81F, 60%. 8:16 AP. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 11.70 | 0.36 | 12.06 |
| 75F, 80%. 7:33 AP. Traded a little heat for a little humidity but it felt nice (it actually rained for a few minutes last night!) Ran mostly easy/moderate, with some strides and hill sprints at the end. Trying to psyche myself up for some 400s on Friday - it's been awhile, and I am trying to stay in touch with 5k pace better than I have in the past. |
| Kinvara 1 - Blk/orange Miles: 12.06 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
| 73F, 83%. 8:09 AP. Nice and cool for my recovery run this morning; should be even better tomorrow morning for my intervals since a front is coming through. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.11 | 3.00 | 11.11 |
|
72F, 59%, NNE 10 mph. A little cooler today. 12 x 400m at the track, 200m active recoveries.
Average was 1:25.6 (1:31, 1:22, 1:28, 1:24, 1:23, 1:25, 1:26, 1:27, 1:25, 1:27, 1:26, 1:23). For my sub-18 5K goal, I need about 1:26, so this was a little under that, which is good. There was a definite headwind on the backstretch which hurt a little so a good effort, all in all.
Ran in my new racing flats and they tore up the back of my heels...bummer. Now I have some blisters to contend with (not to mention a bloody sock). All my other shoes have little grooves or something similar in the back, I guess to prevent that from happening, but not these for whatever reason. Maybe I can cut these or something and try to modify them myself. |
| Mizuno Wave Universe Miles: 11.11 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.05 | 0.00 | 4.05 |
| 83F. Waited until later to get out for a short recovery run. Pace was low-mid 8's. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.19 | 0.00 | 15.19 |
| 77F, 57%, ESE 13 mph, overcast. 7:33 AP. Felt ok, the cloud cover helped. After the run I watched the men's marathon. Never watched one from start to finish like that, and I actually enjoyed it. I won't spoil it here in case you haven't seen it yet. |
| Kinvaras - Blk/gray Miles: 15.19 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
|
70F. 8:10 AP. Little by little, it's cooling off. Lots of 60's for lows in the forecast next week. The timing is good as well - in 2 weeks I will start to ramp up for the Tulsa marathon.
I was just doing a little reading about the 1904 Olympic marathon. Really funny stuff - highlights include the first instance of doping (using rat poison), someone who got a ride in a car for 10 of the miles, and a starving Cuban guy who would have done better but stopped to eat rotten apples at an orchard and got sick. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| 70F. 7:25 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 12.06 | 0.00 | 12.06 |
| 71F, 88%. 7:36 AP. Still can't think of anything to say about the run. I put on my shoes and then ran..that's about it. My oldest daughter starts 1st grade today though! | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.10 | 0.00 | 6.10 |
| 77F, 69%. Forgot to look at the pace, probably 8:20s. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 5.00 | 11.00 |
|
70F, NNE 11 mph. 7:10 AP. My 1 workout for the week: 6 easy followed by 5 tempo. Went ok, but still felt tougher than I wanted it to.
The 5 tempo miles averaged 6:36. Splits - 6:42, 6:38, 6:35, 6:32, 6:32. The smooth-looking progression kind of belies the struggle it actually was, but maybe I'll do better when it cools off the rest of the way. |
| Kinvara 1 - Blk/orange Miles: 11.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 78F, 69%. 8:07 AP. Slept in, it was great. Ran at about 9am and it was still relatively cool. Then it rained this afternoon which has become an extremeley rare sight around here. Almost as rare as me putting a shirt on to run. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 14.00 | 2.00 | 16.00 |
| 64F, 99%, foggy in spots. 7:11 AP. Had a brand new pair of legs in the cool air. I ran to Apache and back and felt really strong this morning, even hitting MP for the last couple miles without much effort. |
| Kinvaras - Blk/gray Miles: 16.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
| 66F, 8:41 AP. heavy legs, from running too fast yesterday at a useless pace. oh well. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.43 | 0.00 | 6.43 |
| 69F, 78%. 8:02 AP. Sluggish again, so I cut it short. Tomorrow is by far, weather-wise, the best day for a workout this week so I'm attempting to recover in time for it to get in some 10K pace work. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.80 | 3.10 | 10.90 |
| 63F, 99%, thick fog. A little ticked, because as I stepped out the door my Garmin battery read 0%. Pretty sure I charged it recently, but it died right away. Worst possible day for that to happen too - I still went to the track and did 6 x 800m, on short (200m active) recovery, at what I thought might be 10K effort. I had a really specific time (3:02) that I wanted to hit, that corresponds to sub-38 pace for my race next month. Oh well, maybe I did it, maybe I didn't. After the intervals I did an all-out 200m sprint - pretty sure I set the new world record but the world will never know because my watch was dead. I probably need to get a cheapo watch I can use as a back-up for timing splits. Anyway, I got my legs moving faster than normal, so that's something. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.07 | 0.00 | 6.07 |
| 71F, 60%. 8:11 AP. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| 74F, 78%, S 12 mph. 7:40 AP. Stride felt a little weird, just kind of clomped around today, if that makes sense. Probably not. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.83 | 0.00 | 4.83 |
|
80F, SSE 16 mph. 8:23 AP. Almost 9 hours of sleep last night! A PR for 2012, I'm thinkin.
LR tomorrow - I will not get carried away on the pace this time. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 15.13 | 0.00 | 15.13 |
|
72F, 98%. 7:37 AP. Thick, sticky slog on my normal 15-mile loop, which includes 3-4 miles of dirt (today = mud) roads. I was going to do a bunch of pickups on the way home but only felt like doing 3 or 4 short ones. The legs seemed to be stuck in invisible mud (after the real mud got kicked off). Good enough, I say.
12 weeks out from Tulsa now. Time to start ratcheting up a bit...within in a couple weeks, this 15-miler will be the normal Wednesday run....eep. |
| Kinvaras - Blk/gray Miles: 15.13 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
| 72F, 92%. 8:41 AP. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| 72F, 79%. 8:01 AP. Another easy day today with a tempo planned tomorrow. |
| Kinvara 1 - Blk/orange Miles: 9.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.08 | 4.00 | 14.08 |
|
66F, 71%, N 11 mph.. 7:22 AP. You know it's marathon training season when you wake up at 4:30am so that you can get in a 10-mile warmup before a workout.
I ran the last 4 miles hard, at a respectable 6:22 AP (6:35, 6:26, 6:15, 6:11). Felt great to be able to do that after a summer full of weak/failed tempo runs. The cool air obviously helped a lot today. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.07 | 0.00 | 6.07 |
| 68F, 8:35 AP. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 10.65 | 0.40 | 11.05 |
|
73F, 73%. 7:39 AP. Easy with some strides and hill sprints at the end.
Looks like a mini heat wave for the next 5 days or so...hitting 104 this weekend..? Hopefully summer will go away after that. |
| Kinvara 1 - Blk/orange Miles: 11.05 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.06 | 0.00 | 6.06 |
| 75F, 74%. 8:38 AP. Nice day for a plod. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 17.04 | 0.00 | 17.04 |
|
73F, 75%. 7:39 AP. Slow start this morning, had to wake up early to get this in before church. My legs finally woke up around the 6 or 7 mile point, and I even charged a few hills in the last 5 miles or so.
Heat wave this week should end by Friday and my 20-miler next weekend will be a lot more pleasant. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
|
76F, 62%. 8:47 AP. But, I brought it home with a sub-8:40 on mile 6.
106 degrees for a high today - someone needs to tell Oklahoma that it's September now. I do see some nice low numbers on the forecast this next weekend though. I just need to get in some kind of 10K-sharpening workout in this week. Maybe Friday. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.08 | 0.00 | 10.08 |
| 75F, 62%. 7:58 AP. Never could catch my breath today. Monday and Tuesday always seem to be kinda rough for me. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.08 | 0.00 | 15.08 |
| 78F, 65%. 7:46 AP. Got up really really early....15 miles completed before 6:45am - ouch. Tried to keep an honest effort, kind of a hot and cranky run. |
| Kinvara 1 - Blk/orange Miles: 15.08 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
| 76F, 72%. forgot to look at the AP, but the splits I noticed were 8:40's and 8:50's. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.64 | 1.40 | 9.04 |
|
79F, 63%. Not a good effort today. I went down to the track for a 4 x 1600, 400m recovery. Normally I can do these around 10k pace and my goal 10K would have me doing them in about 6:05. Well, at almost 80 degrees I thought 6:15 would be pretty good, maybe 6:20. The first one was 6:22 (barely HM pace) and I was completey smoked. Jogged the recovery lap, which didn't recover me at all, and started on the next one. I made it to about 200m and bailed on the workout. It was not going well at all. This is where a training partner would help - it sure was easy to quit today, and I could have benefitted from sticking it out even with some slower splits. On the other hand maybe it means I needed the rest, although I've been just jogging around all week anyway. Cooler weather is on its way, so I'm not worried about the 10k, just wish I could have sharpened up for it a little better.
I took the long way home for my jog of shame and did some sprints along the way. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
| 69F, N 12 mph. 8:18 AP. Amazing, I went out at 9am and it was still in the 60s. Looking at mid-50s tomorrow for a 20-miler - finally. I'm thinking of making it a big workout since I punted the whole week, but don't want to mess with my 10K six days later. Maybe something moderate at the end. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 14.08 | 6.00 | 20.08 |
|
55F. 7:13 AP. Ahh. Well, I couldn't resist turning this into a big workout with these cool temps. It was 106 degrees on Friday, but an ice-cold 55 this morning. I ran 14 easy and then wanted to pick it up to a tinman tempo (6:37) for the last 6.
First 14 were mostly 7:30s
Last six were a hair under 6:30 AP. Splits were 6:37, 6:33, 6:27, 6:26, 6:31, 6:23.
A little faster than I needed/wanted, but for once the legs actually responded to my commands instead of mocking me. They never felt drained and I think I stayed within myself pretty well. I believe 6 days is enough to fully recover (in time for the 10K) but I guess we'll see. I feel pretty good now, a few hours later, so I think with some easy running this week I'll be ready to roll. |
| Kinvara 1 - Blk/orange Miles: 20.08 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 58F, 8:45 AP. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
|
AM - 66F, 10 @ 7:55 AP. Time to start mixing in some doubles to get my mileage up. I think I will try to run on base at lunch and see how that goes.
PM - 87F, S 16-25 mph. 4 @ 8:28 AP. Plodded around on the jogging trail on post during lunch. At least I got something done today. |
| 1150s Red #2 Miles: 4.00 | Kinvaras - Blk/gray Miles: 10.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| 68F. 7:45 AP. Grinded out another 15 miles in the dark. Grind is putting it mildly, I will definitely need these next 2 days for recovery after piling up a bunch of miles right after a hard long run on Sunday. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
|
67F, N 21-27 mph. 8:40 AP. Recovery day 1 of 2. As achy/heavy as my legs felt yesterday, I figured 2 recovery days would be better than 1. When you haven't raced in 4 months, you kind of want to do well.
I'm thinking A goal of sub-38, B goal of sub-39. It might be a little hilly based on what I've seen on Fort Sill, but not sure yet. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
|
57F, NNE 15-25 mph. 8:30s or so, the cool air felt great.
Should be decent weather for the race - low 60s and humid, but overcast. Not perfect but nothing that would prevent a PR at least. Looking forward to it. | |
| |
| |
| | Race: |
Fort Sill 10K (6.29 Miles) 00:39:11, Place overall: 7, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 2.47 | 6.29 | 8.76 |
|
61F, 88%, overcast. Meh, I give myself 4 out of 10 on this one. Not quite where I want to be, but given the course/conditions, my highest mileage week in awhile and recent lack of track workouts, it was ok.
1 - 6:05 - First mile was flat. I committed to sub-38 pace for mile 1 to see how it felt. It didn't knock me out but I started to get the feeling another 5 miles like that was too much to ask.
2 - 6:21 - This mile was on rocky gravel roads and had one nasty uphill, but the effort level probably equaled mile 1.
3 - 6:02 - Back on roads, and got back some of the climb from last mile with a little bit of downhill.
4 - 6:33 - Wow. I mean this was a net uphill of 30 feet, but still, I was starting to lose it. Good news is I caught up to Army guy, who was in 6th, and we both started pushing each other. He would pass me on the uphills and I would pass him going down. We would stay within a few feet of each other until the end; it really kept me motivated trying to keep up.
5 - 6:27 - Still feeling weak but battling Army guy kept me at least pushing a bit. Miles 4 and 5 were on the Howitzer trail which had a bunch of annoying ups and downs. I can try to blame that but the truth is the fitness was not quite there. In general, you probably shouldn't be going slower than your HM pace on a 10k.
6 - 6:09 - He picked up the pace and I followed. I was surprised I was able to find that gear, and saw that sub-39 was a real possibility.
6.29 - 1:34 (5:29 pace) - I thought I was going to catch him but just as I was within a couple feet of him, my legs went Julia Lucas on me and he ran away. I saw the finish line clock tick past 39 minutes. Boooo!
Polling a couple other people, the average was about 6.3 miles on the Garmins - anywhere from 6.28 to 6.33 miles....hmmm. My overall AP was 6:14 by my Garmin, enough to get my B goal of sub-39, but I can't really count it based on GPS alone, even if the course was potentially a little long....we'll have to stick with 39:11 which is still a small PR.
I think I have to face facts and realize I can no longer just take huge chunks of time off my PRs anymore. It's going to get harder and harder to drop time, which I knew would happen. I just wish I could've had a stronger showing to make me feel better about some of my goals. The good news is the racing season is just starting down here, and I usually peak in the Spring (Boston?) | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
63F, 100%, foggy. 7:59 AP. 8-minute pace seemed like an effort today.
Didn't run yesterday, my wife was out of town this weekend (after my race) and I had the kids by myself, so my first MP run of this cycle will be tomorrow. I probably needed the day off anyway, it's been well over a month since my last one. Looking to do 16 w/10 tomorrow. Also looking to keep it under 6:50 pace this time around. Hopefully this doesn't suck too bad. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 10.00 | 16.00 |
|
59F, N 11 mph. 7:13 AP.
16 w/10 @ MP. Suceeded in keeping it below 6:50....my AP was 6:49.5. Legs were still in fatigue mode but I thought it would be good to go ahead and do an endurance run while they were tired like this.
The 6 easy were in the 7:50s, with the 10 MP just below a 6:50 avg (6:49, 6:34, 7:00, 6:49, 6:42, 6:39, 6:54, 6:53, 7:01, 6:52)
The last 3 or 4 were painful, felt like the end of a marathon. I know the next MP runs will go better, because I will make sure I am more rested, but I am definitely in a hole right now and need to take it easy for the rest of the week. Still going to call it a successful workout though, because it was. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
|
57F, 8:36 AP. Felt better today, but I got 7.5 hours of sleep which was unusually nice. I think lack of sleep may be contributing to my inability to recover from hard efforts.
Anyway, I registered for Boston last night! Or applied anyway - we shall see if BQ minus 4 will do it. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.43 | 0.00 | 10.43 |
|
AM1 - 59F, 6.43 miles @ 8:32 AP.
AM2 - 77F. Snuck out for 4 miles on the jogging path before lunch. Forgot my watch, but it's marked every quarter mile so at least I got the distance part right. |
| 1150s Red #1 Miles: 4.00 | 1150s Red #2 Miles: 6.43 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 12.64 | 0.40 | 13.04 |
| 67F, 7:33 AP. Felt good enough to do some strides and hill sprints in the last couple miles. |
| Kinvara 1 - Blk/orange Miles: 13.04 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.86 | 0.00 | 4.86 |
|
76F, 8:30 AP. Short recovery run, so I could get back to help with our oldest, who is throwing up every 30 minutes.
Weird thing on this run - I was up for 3 or 4 hours before I left and didn't eat anything (whoops). Thus, a bit after 2 miles, I started to feel weak and low-blood-sugary and hungry. My pace dropped to about 9:30 and I was wondering if I was going to even make it home without walking. Then about 10 minutes later it went away and my energy was back. Made it home and felt like I wanted to run more...like it never happened. Explain that one..
Definitely need to stuff myself between now and tomorrow morning (21-miler). | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 20.00 | 1.39 | 21.39 |
|
62F, NNE 11 mph. 7:28 AP. My tour of small Oklahoma towns no one has ever heard of continues. I've hit Apache and Fletcher; today I ran to Cyril. Apache was big time, they had a blinking red light. We only have a stop sign in Elgin. Anyway, it was a solid run. I kept the pace moderate but no need to hit MP since I did that on Tuesday. Actually the last mile and change were at MP or a little faster. I had plenty of reserve in the tank today.
Now to sit back and wait for my daughter's stomach virus to hit me. It's just a matter of 'when.' |
| Kinvaras - Blk/gray Miles: 21.39 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 67F, 8:28 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.05 | 0.00 | 10.05 |
|
AM - 73F, S 10 mph. Unseasonably warm, yuck. Forgot to look at AP, guessing about 7:50 for the 10 miles. I forgot to mention that I was accepted into Boston over the weekend. My aunt has already agreed to host us in Providence, so it looks like it's definitely going to happen.
| |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 13.07 | 2.00 | 15.07 |
|
68F, 80%, S 15 mph. 7:28 AP. Ran the last 2 miles hard - 6:27, 6:21. Kinda hard to get going on mornings when you have to wake up at 4am, but at least I did something other than easy miles this week.
Tomorrow afternoon we leave to go to my brother's wedding; all 4 of us are in the wedding, including the 2 kids (flowergirls). He's getting married in Hawaii. We tried to find a way to leave the kids here with family, but everyone wants them to come to the wedding. So this won't quite be the relaxing trip it could be, but at least we'll get out of Oklahoma for 5 or 6 days. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
|
65F, 97%. 8:36 AP.
Off to Hawaii this afternoon. Thunderstorms in OKC. 40-minute layover in LA. 2 kids in tow. What could go wrong? | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.53 | 0.00 | 7.53 |
|
73F, 71%. 7:30 AP. Sadly, my only run in Hawaii....will explain on Wednesday's entry.
For this run, I just wandered around, tried out King's Trail, which is a trail of volcanic boulders (didn't last long) and generally felt pretty good after 3 days off. |
| Kinvara 1 - Blk/orange Miles: 7.53 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 10.08 | 0.00 | 10.08 |
|
52F. 7:21 AP. Back in Elgin. Kept it at a nice moderate clip on a cool morning.
So, remember how I was waiting to catch my daughter's virus? It happened on the plane ride to Hawaii on Thursday. So I was completely floored for most of the trip - fever and body aches with a nice sore throat that I still have. What a waste! I tried to get out and do some stuff but it was very debilitating...have not been that sick in awhile. The wedding was a success at least. Anyway, I ran on our last day (Monday) and we left Monday night around 7pm. When did we get back? Tuesday night at 7pm. Ouch. Thanks, American Airlines. So, a little jet-lagged today but we made it back.
There is a HM this weekend I am still planning on doing, but I feel like it's going to suck now. The good news is my legs kind of got a nice taper with all those days off, but the rest of my body is not as happy. Still feel loopy and out of shape. So my plan is to not do anything difficult until Sunday, then try to get back into marathon training after the race. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.03 | 0.00 | 8.03 |
| 62F, 7:40 AP. More aerobic running, trying to shake the rust off, while keeping the effort low, while getting back in shape, while running a decent mileage, while resting for the HM on Sunday, while recovering from illness. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.05 | 1.00 | 8.05 |
|
54F, NNE 16 mph. 7:20 AP. More aerobic miles, but with a HMP mile toward the end.
For the race (which we still need to go sign up for today), my goal is just to PR. My HM PR is the strongest one I have, so if I could improve on it after going through last week, it would definitely be a good sign. Good news is it should be about 40 degrees with the front coming through, my favorite running temperature |
| Kinvaras - Blk/gray Miles: 8.05 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
|
46F, NE 13 mph. 8:19 AP. And, here comes the cold front! Short, easy run today and a HM race tomorrow. Still can't quite shake this sore throat/headache combo, but large doses of tylenol seem to keep it mostly at bay.
The abysmal 10K I just ran suggests I won't be anywhere near PR territory but I have a weird feeling I might be close.
Looking forward to seeing some St. George results today....go Neil! | |
| |
| |
| | Race: |
Lawton HM (13.1 Miles) 01:28:30, Place overall: 12, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 2.18 | 11.00 | 13.18 |
|
43F, NNE 10 mph. 6:43 AP.
Wasted a good $75 on this one. The second half of the race was really bad and had to slow it to a jog for the last couple miles. My legs tightened up worse than they ever have at the end of a full marathon. It was kind of embarrassing getting passed by so many people at the end. I hope that this has more to do with getting over an illness and less to do with me being in terrible shape.
6:20, 6:17, 6:28, 6:32, 6:38, 6:31, 6:32, 6:46, 6:42, 6:45, 6:51, 7:27, 7:24, 1:16 for 0.18 (7:12).
*left out a mile split...now updated | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Decided no run today, going for some overall recovery. Still have a lingering sore throat but it's almost gone. I think I probably had some kind of infection, looking back, since it took 11+ days to go away.
But now what to do? 4 weeks of training, then 2 weeks of taper until the full (maybe 1 taper week is all I will need now?) Do I pile up the miles real quick? Do I take it easy for a week, then do a bunch of speed work and tempos? Seriously, I'm asking... | |
| |
| | Slow miles | Fast miles | Total Distance | | 8.04 | 0.00 | 8.04 |
|
49F, SSE 10 mph. 8.04 miles in an 8:04 AP. This....means.....something....
Legs felt cranky and a little sore today. More recovery is probably needed. |
| Kinvara 1 - Blk/orange Miles: 8.04 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 55F, NNE 15 mph. 8:09 AP. Still feel like a dead man running. I don't think I've ever been crushed this bad by a half marathon. Guess this is a recovery week. |
| Kinvaras - Blk/gray Miles: 8.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.06 | 0.00 | 8.06 |
| 61F, 85%. 7:59 AP. Finally broke the 8-minute guy. Still not feeling too spry though. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.86 | 0.00 | 4.86 |
| 70F, 93%. 8:13 AP. I couldn't even do my 8 easy miles today, turned around early. I think trying to run that race, with strep throat or whatever, broke me down. I can almost pinpoint when it happened in the race. Just feel exhausted at any pace ever since then, and I should be recovered by now. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.04 | 0.00 | 5.04 |
|
61F, 8:25 AP. Did a short, easy run before church. Can't tell too much from a recovery pace, except on the uphills I think I felt better. Probably will do about the same thing tomorrow and then start testing the waters a little more.
**put this on the wrong day - Sunday is correct | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
| 54F, 8:14 AP. Felt pretty good the last mile or two. I'll add a couple miles for tomorrow. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.06 | 0.00 | 8.06 |
| 57F, 7:38 AP. Ok, better. Felt a little breathy, if that makes sense, but no more broken-down feeling. The out-of-breath feeling should go away in a few days as I get back in shape. I'll probably do a couple more easy aerobic runs, then maybe some MP on Friday if that all goes ok. whew. |
| Kinvaras - Blk/gray Miles: 8.06 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 11.19 | 0.00 | 11.19 |
|
63F, 88%, SSW 13-17 mph. 7:50 AP. Two steps back today, felt really sluggish. Worked my way down to 7:40 pace or so and could not even hold it. Finished up with an 8:20 mile and a side stitch (from going so fast I guess). Hmm, I don't know. Feels like this cycle (and sub-3) is slipping away from me. I'm supposed to be running 26.2 miles at 6:50 pace in 1 month. Other than not being able to run, everything feels fine -- I'm not getting any less sleep than usual, eating is normal, no high-stress stuff at work, etc.
I think I will still try an MP run on Friday. Just 6 miles, I think. If I can't do 6 @ MP, I kinda need to know that. Then we'll see what to do. I paid for the marathon already, so I'm going, even if I have to run 3:30. |
| Kinvara 1 - Blk/orange Miles: 11.19 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
| 47F, 8:36 AP. Nice and cool outside. Will try 6 @ MP tomorrow. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.41 | 6.00 | 12.41 |
|
48F, 7:18 AP. I ran the last 6 at MP: 6:49, 6:48, 6:44, 6:43, 6:50, 6:47. 6:47 AP overall. Good news/bad news kind of day.
The good news is that I accomplished my goal of going under GMP every mile split.
The bad news is it felt terrible. Pretty uncomfortable the last 2 miles.
The good news is my AP was a good 5 seconds under what I need for sub-3.
The bad news is that it was for less than a quarter of a marathon.
The good news is that I have not even attempted sub-7 in a couple weeks, so there is bound to be some rust.
The bad news is that a month or two ago, I ran this same 6-mile stretch in 6:30 AP and it felt about the same effort.
So in conclusion, the bad news is that I am still not where I need to be but the good news is that I have 4 weeks to get there. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
| 53F, 8:08 AP. Slept in a little and hopefully caught up on some sleep. I actually ran during daylight hours - it was weird being able to see where I was going. I liked it. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.16 | 0.00 | 15.16 |
|
64F, 97%. 7:44 AP. A little warm/humid, but I took it pretty easy anyway. A nice shirtless run - probably won't have too many more of those. Felt pretty decent; good enough to finish it off with a few strides.
So this finishes a 65 mile week. I plan on just keeping the mileage there as opposed to going too crazy, and maybe that will be enough to snap me out of this slump in the next few weeks. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.04 | 0.00 | 4.04 |
|
71F, 83%. Forgot to look at AP, maybe 8:50's today, little slower than usual since I wasn't running long enough to get going.
Possible 5K this weekend.... | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.07 | 0.00 | 8.07 |
|
68F, 98%. 7:54 AP. Soupy morning slog. Should have a couple more warm mornings, then it'll cool off for good.
It's almost time to retire my first pair of kinvaras (that I wore today). At almost 700 miles, the upper is starting to pull away a lot, to where I can feel it while running. Shame though, because the sole is still good. Maybe I can tape it or something. Maybe I'm being too cheap. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 14.05 | 0.00 | 14.05 |
| 66F, 96%. 7:48 AP. Early morning slog - took a long time to get going, as it usually does when I start at 4am, but the last 7 or 8 miles went smoothly. Just the fact that I have finished a 14 and 15 miler with some energy to spare in the past few days means I've made some gains from where I was a couple weeks ago. Whether or not I can run fast remains to be seen. I'm about to sign up for a 5k, so maybe that will give some indication. Probably not much, since I haven't sniffed 5k pace in quite some time. |
| Kinvaras - Blk/gray Miles: 14.05 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
| 67F, 85%, 8:26 AP. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 39F, N 17 mph. 7:55 AP. Yeah, I guess the cold front made it. That wind had a nice little bite to it. Just ran easy with some bouts at 5K pace. Should still be nice and cool for the race tomorrow, which isn't until 10:30am. | |
| |
| |
| | Race: |
Lawton 5k (3.11 Miles) 00:19:25, Place overall: 5 | | Slow miles | Fast miles | Total Distance | | 1.65 | 3.14 | 4.79 |
|
40F, 6:11 AP. Well, I thought maybe if I could at least break 19, I might be starting to return to normal, but....not so much.
5:51, 6:19, 6:23, :52 for 0.14 (6:00 pace).
First mile was net downhill, then slightly uphill for #2. 3 was level. A few hills. Once again, the pace felt right to start with, but then I died as usual. It almost feels like I'm just out of shape. Am I overtrained or undertrained? This is confusing.
After this marathon (I've all but completely let go of any thoughts of sub-3), I think it's time for a break. Maybe a few weeks off will help reset everything. I'll just get nice and fat over Thanksgiving and take it easy. Then I will figure out how to train for Boston. I can't tell if maybe I just need to just start running a huge number of miles, or maybe just scale back and go to the track more. I never did approach the mileage I ran this spring when I was at my fastest. Anyway, something needs to change, I'm too young (in running years) to be on the decline already! | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 22.00 | 0.00 | 22.00 |
|
32F, 7:31 AP. Nice long run in the morning before 8:30 church. Only one mass time in our small town, so had to get out the door by 5am to make sure I made it back in time. Kinda chilly....I need new gloves.
I ran comfortably the whole way with the usual negative split (1:24, 1:21), and eveything seemed fine. One of these days I will do an ultra. Sometimes I wonder if that is the way to go for me. Having never run until the age of 30, I missed the window for developing any kind of speed, but at a more moderate pace it feels like I could run forever.
Anyway, that was the last long run before Tulsa. I do love a nice Sunday morning run. I'm still training in earnest, and will do what I can to PR. I'll do the last MP workout Friday or Sunday this coming week. That should be pretty telling as to how I should run the race. My gut tells me to expect 3:05 - 3:08 but I guess you never know. |
| Kinvara 1 - Blk/orange Miles: 22.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.03 | 0.00 | 4.03 |
| 61F, 8:22 AP. Short PM run today, I decided to get max sleep last night, which was awesome. Taking it easy this week, then probably some MP work on Friday. Usually, I actually look forward to those runs. Usually.... | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.04 | 0.00 | 8.04 |
| 41F, 7:57 AP. The full moon was actually a big help today. I could see the potholes right before I stepped in them, instead of not at all. It is almost 8am by the time the sun rises now. Ridiculous. |
| Kinvaras - Blk/gray Miles: 8.04 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.04 | 0.00 | 10.04 |
| 50F, NNW 10 mph. 7:46 AP. Easy with some strides in the last couple miles. The strides felt pretty good, I don't know why I don't do more of them. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.08 | 0.00 | 6.08 |
| 50F. Forgot the pace, 8:20's I think. Kinda lethargic today, but still going for 10-12 @ MP tomorrow. It's going to be tough, to say the least, but hopefully give me an idea of what I'll be able to do in a couple weeks. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.58 | 10.00 | 14.58 |
|
57F, 7:06 AP. Ok, not bad, not bad. I am slowly but surely climbing out of this slump, and the timing is good. I did 4 easy, then 10 @ MP, followed by a short cooldown.
The 10 MP miles were 6:46 AP. Splits were 6:46, 6:39, 6:44, 6:47, 6:41, 6:40, 6:49, 6:57, 6:46, 6:49.
Did it feel like my true MP? Nah, probably not. A little too much fatigue in the last 2 or 3 miles. But the fact that I could still execute the run shows improvement even from a week or two ago, so there is hope of returning to normal by the race, which means it's not quite time to throw in the towel on sub-3.
The course I ended up running was neutral, actually about 15' net uphill. Normally I like a slightly aided course for this kind of run but the wind direction meant it could not be set up that way today. Plus the darkness, and not entirely cool weather, could factor into making it tougher today. So there are a lot of bright spots. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.10 | 0.00 | 6.10 |
| 58F, NNE 18 mph. 8:18 AP. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 15.18 | 0.00 | 15.18 |
|
45F, N 10 mph. 7:26 AP. I didn't want to do a full-up long run with the hard effort 2 days ago, so I settled on my favorite 15-mile loop. A little faster than I intended, but the legs were ready to go today.
I think I am finally ready to start training for a marathon! Maybe if I called the RD, they could move the race back a month or two? But then I'd probably have to buy him/her a pony too, and I'm not made of ponies. |
| Kinvara 1 - Blk/orange Miles: 15.18 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.03 | 0.00 | 6.03 |
| 52F, 8:24 AP. Miles are only scaled back a little this week - this will be more like a 9-day taper since my mileage never got too high. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.06 | 0.00 | 8.06 |
| 39F, 7:31 AP. Easy with strides/sprints in the last couple miles. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 6.04 | 0.00 | 6.04 |
|
41F, 8:16 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.11 | 6.20 | 10.31 |
|
51F, SSE 11 mph. 7:09 AP. Last hard workout, 10 days out. I copied the one Jake did before his last marathon, 10K @ MP. I figured he won the race with that, so I should do no worse than 1st place, right?
5K easy, then 10K in 41:21 (6:40 AP). Then a 1 mile cool down.
The AP on the 10k was a little skewed as I finished with a 6:21 mile.
The last .2 was uphill, and I ran it hard, then almost puked. I have never been one to puke even after my hardest efforts, but my daughter got sick (threw up) yesterday so I guess I might be next. That elementary school is apparently just a giant petri dish for all kind of diseases. Hopefully it will just come and go; she is already feeling better this morning. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 67F, S 20-27 mph. Got the day off today, so a rare opportunity to run with Danielle, after we dropped the kids off at school! It was a bit windy though. At some points I was yelling and she still couldn't hear me over the wind. At least that's what she said....hmm.... | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.13 | 0.00 | 6.13 |
| 8:13 AP | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 10.15 | 0.00 | 10.15 |
|
72F, S 21-30 mph. 7:50 AP. In McKinney, TX for my cousin's wedding last night. I ran from the hotel room. Planned on 13 but by the the time I got done wandering around and back to the hotel, I only had 10 or so...meh...oh well. Kinda hot and sticky down there, but we are back in OK now and it's 30 degrees colder as the front just blew through.
Looking like pretty good weather for Tulsa next Sunday so far. |
| Kinvaras - Blk/gray Miles: 10.15 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.12 | 0.00 | 5.12 |
|
52F, 7:52 AP. Had the day off, so I got to sleep in a little and run in the afternoon. Saved me from the sub-30 morning we had...super-extreme cold huh? Especially next to those snowstorms/blizzards everyone else has...
Pretty easy week lined up obviousy - 7 w/strides tomorrow, 8 w/3MP on Wednesday, 5 easy on Thurs, no run Friday, shakeout Saturday, race Sunday.
So fat it's looking like no-excuse weather: 43 to start, 55 to finish, 7-8 mph wind. Going to have to buckle down and really brainstorm some other excuses if the forecast holds true. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.06 | 0.00 | 7.06 |
| 30F, 7:26 AP. Easy + strides. Tough to make myself leave the house when it's cold out, but my legs love the chilly weather...felt pretty smooth out there today. Might have been the taper starting to kick in as well. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
|
33F, 7:17 AP. 5 easy, then 3 @ MP. Felt ok, not too bad.
Plan for the race is to run conservatively, at least initially, but stay within striking distance of sub-3. Hopefully by halfway, I will know if it's going to be my day or not. I haven't had a single run that really indicates to me that I am ready for sub-3, but you never know... | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 1.00 | 5.00 |
|
60F, 7:45 AP. Ran after work to maximize sleep this morning. Easy run, with 2 x 0.5 @ MP on the way back home. I tried to pace the second one without looking at garmin and it was 6:36 pace. I think the lesson is to not get carried away early on. I don't need to be splitting the first 10k in 41 like I did at OKC... | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 2.50 | 0.00 | 2.50 |
| 55F. A little shakeout before I drive to Tulsa, no watch. Will post a race report tomorrow evening... | |
| |
| |
| | Race: |
Tulsa Route 66 Marathon (26.22 Miles) 03:00:08, Place overall: 18, Place in age division: 4 | | Slow miles | Fast miles | Total Distance | | 0.00 | 26.30 | 26.30 |
|
I don't know how to start this report, so i'll just get into the details.
Weather - Start - 44F. Finish 54F, S 12 mph.
Pre race - Mexican for dinner. Early to the start line to meet Daniel, the only other blogger from Oklahoma. I think that's 6 bloggers I've met now. Daniel is a great guy, really friendly, and ran a big PR today so go congratulate him! We got up a few rows back from the starting line and were off right on time.
The course - Basically a 2-loop course. The first with the half-marathoners, to the south of downtown, and the second loop is to the north and east - just the marathoners obviously. Definitely the hilliest course I've run, hillier than OKC. So maybe not the best for a PR, as I had been warned, but not too unreasonable either.
Miles 1-5 - 6:46, 6:50, 6:43, 6:45, 6:51. Daniel and I ran the first 2 miles together; a little faster that I was going to run, but basically on pace for 3 hours so no harm done. Lots of ups and downs through this first 5 miles. Everything was feeling good, way better than I was anticipating. Lots of holding myself back.
Miles 6-10 - 6:42, 6:43, 6:48, 6:51, 6:54. Ok, still feeling easy. The course flattens out here as it starts to go along the river. Split the 10k in 42:05, pretty reasonable.
Miles 11-15 - 6:41, 6:46, 6:46, 6:47, 6:54. More flats from 11-13, nice and comfy. Hit the half in 1:29:05, feeling really good. I knew the second half was probably net uphill, so I was happy to have banked a minute. After 13.5 or so, the course turns through downtown and we got some nice uphills. I played it conservative on the ups, and stepped it out on the downs, which is what I usually do.
Miles 16-20 - 6:46, 6:52, 6:45, 7:15, 6:48. I had to just kind of take what the hills gave me. Mile 19 was one I had circled in my mind. It goes due south, into the teeth of the wind, and climbs the entire time - just one long, stupid, hill. I had been keeping track of where I stood against the 6:50 guy....pretty much 20-30 seconds ahead of him the whole time, but I gave it all back on 19. Ok, no problem, still ahead of the 6:52 (sub-3) guy by about 40 seconds.
Miles 21-26.3 - 6:45, 6:52, 7:04, 7:05, 7:11, 7:08, 1:50 for 0.3 (6:08 pace). So you can see where I lost it, right after 22. The hills and the wind. Ok, and my legs too. At mile 20, I saw that I needed about a 43:10 on the last 10k. That is sub-7 pace. Why did it have to be so close? I wanted to either be way behind or way ahead of sub-3, I did not want to have to fight for it. But fight I did. At mile 23, I saw I had about 22:30 left. So still hanging on, and on pace. But now the uphills were bringing me to a halt. Mercifully the last few miles are net downhill, but everytime it went back uphill it felt like I was barely moving. I felt my world slowing down - I was bonking, but still close. My form was terrible and I was clomping loudly but still running as hard as possible. Even so, I was mowing people down left and right. I did not get passed by anyone, I don't think. As I passed the mile 26 sign, the clock there said 2:58:50 or so. Couldn't do the math. Turned the corner and made a furious sprint. I literally saw the finish line clock change from 2:59:59 to 3:00:00 and knew I had probably just missed it, based on where I was. Crossed the line and yeah, I was about 10 sec slow by my watch. 3:00:08 officially. 6:51 AP on my watch, enough for sub-3, but oh, those pesky tangents, got me an extra tenth of a mile.
I don't know how to feel. I mean my training was terrible. It was the hardest course I've run. But I still got a 1-minute PR. After I crossed the finish line it was a mix of sadness, anger, happiness, disappointment, relief, and frusturation. I can't even pick one. Now that it's been a few hours, I'm just kinda "meh." And if I had run 2:59:59, a completely arbitrary number as far as my body knows, I would probably be a lot happier. Just to rub it in a little, I actually arrived back at home at 2:59pm, seriously. But given all the circumstances, I will certainly take it. It sucks that I will be a 3-hour marathoner for at least another 5 months, but just 1 month ago I could barely run an 8-minute pace so I guess I'm just glad I got back to normal.
Gonna take at least a week off and start ramping up (slowly) for Boston. I need a gameplan. I've kinda stalled out on my marathon progress at a most unfortunate place!
Thanks for reading everyone! | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
I think I've said all I have to say about the race, so please enjoy some copyrighted photos of my misery at the end. I think it's a nice progression.
First one is in the 3rd mile; nice and upright. Not sure what the weird face is all about, possible sniper in an adjacent building maybe. You can see Daniel Brunson in the background!
Next one is somewhere in the first half, can't remember where - either 10k or 10 miles. Danielle said it's my "Joe's Not Impressed" look. I make a lot of weird faces when racing, I guess. Still just out for a nice stroll though.
Let's skip ahead to just after the mile 25 marker. Note the trademark balled up fist, flailing arms, and pained expression.
Aaaaand, I'm toast.
Easier to smile when it's over!
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.05 | 0.00 | 5.05 |
|
31F. 8:22 AP. Well, it's been 10 days so I jogged around for a few miles this morning. Kinda nice to skip the achy, tired-leg runs after a marathon. Felt pretty decent, although I was out of breath after about 3 steps. That feeling will go away in a couple weeks, though.
I managed to gain 5 or 6 pounds, which I'm pretty impressed with. It's usually hard for me to gain weight, but I was able to accomplish it by not doing any exercise whatsoever and eating greasy foods almost exclusively. If I had anything healthy in the last 10 days, I don't remember it. Anyway, it's time to start reversing the trend again. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.07 | 0.00 | 7.07 |
| 37F. 7:53 AP. 8-minute pace will be status quo for awhile. |
| Kinvara 1 - Blk/orange Miles: 7.07 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 48F, 7:52 AP. Basically a repeat of yesterday, but with some fog. Looking forward to getting my legs back. |
| Kinvaras - Blk/gray Miles: 7.00 |
| |
|
| | Slow miles | Fast miles | Total Distance | | 5.02 | 0.00 | 5.02 |
|
58F, S 16-21 mph. 8:02 AP. Nothin much to say about this one. Stare-down with a cow (he won) but that's about it. Here is my crazy mileage plan for Boston (subject to some probable tweaks - I posted a training review request in the discussion forums). I'll either get really fast, or die trying.
| |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 13.03 | 0.00 | 13.03 |
|
39F. 7:25 AP. Legs actually had a little life today. Cruised along for awhile and realized toward the end I was actually kinda tired. Going uphill and going fast (I did a few strides at the end) are still hard to do. It typically takes me a good month to 6 weeks to get fully back to normal after a marathon so I think I'm on that track so far.
I will do a couple easy runs this week and then attempt a simpler LT workout, like a 3 x 1 or 4 x 1. Not sure I can get down to LT yet, definitely not for a continuous tempo, so that should test the waters well enough. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 61F, S 15 mph. 8:20's on the pace I think. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 7.03 | 0.00 | 7.03 |
|
52F, N 16-22 mph. 7:49 AP.
Before this cycle really starts, I am seriously going to need some new shoes. Just noticing the mileage on all of them... |
| Kinvara 1 - Blk/orange Miles: 7.03 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 7.15 | 3.00 | 10.15 |
|
35F. So, my first workout since the marathon. I wanted to do a few LT miles, but didn't think I would be ready for a continuous run at that pace. I was annoyingly indecisive about what to do though. Road or track, 3 x 1 or 2 x 1.5... Finally decided to go down to the track to avoid the hills and give me a good idea about how my marathon recovery was going. Plus the wind was down today. I decided that I would wait and see how the first 4 laps went before deciding on the workout.
So after 4 laps I was at 6:17 and not feeling bad, so I decided to keep going for 2 x 2400m, the next best thing to doing 3 miles continuous. I jogged a 2-minute lap between the 2 repeats.
9:28, 9:26. Right around my target, 6:20 pace. Hopefully I can build up to doing 30 minutes continuous at this pace before my HM next month, once I have recovered the rest of the way from the marathon. For now, this was a good re-introduction to running faster paces again; not too strenuous, but still got me breathing a bit. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.02 | 0.00 | 5.02 |
|
46F, S 14 mph. 8:16 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.04 | 0.00 | 8.04 |
| 43F, N 13 mph. 7:51 AP. Cold front is coming Sunday - this is probably the first one I won't be celebrating. |
| Kinvaras - Blk/gray Miles: 8.04 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 4.83 | 0.00 | 4.83 |
|
43F, 8:04 AP.
Went to the mall to see Santa today. The kids both (maybe for the first time ever) went right up to Santa with no fear, and gave him a hug. Then we saw this thing though, and it was kind of a different story:
Caption contest? | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
|
45F, N 16-24 mph. 7:04 AP. I dumped Pfitz for the time being and am following Mark Hadley's training methods for awhile. Today's run was 15 @ steady state pace (zone 5). What does that mean? For me it's about 7:05-7:10 -- a pace that I always thought was kind of "no-man's land" but this guy uses it in the fundamental phase of training, before the marathon specific stuff starts. Once I get 11 or 12 weeks out from Boston, these basically get replaced with MP work.
I enjoyed the run, and suppose I can even call it a "workout," which is part of the reason I like this guy. Splts were 7:26, 7:00, 7:02, 6:58, 7:05, 6:57, 7:07, 7:05, 7:01, 7:09, 7:04, 7:06, 7:00, 7:02, 6:54.
I was not surprised to be able to complete it, but I was surprised how comfortable it was, 3 weeks after a full marathon in which I only ran 13 sec/mile faster. Normally I still have marathon stink on my legs for 5 or 6 weeks, before I'm back to normal. Maybe it was supposed to be somewhat easy though, I've never really tried anything similar. Maybe the extended break after the race actually got me ready to roll sooner. Either way, I'm feeling good about where I'm at right now; 2013 will hopefully the year of a bunch of big PRs. |
| Kinvara 1 - Blk/orange Miles: 15.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 5.05 | 0.00 | 5.05 |
| 34F. 8:06 AP. Evening run. It was 22 degrees this morning, which might have been ok, but the wind was blowing pretty hard so I opted to run after work. I still have that luxury now, since my mileage is low and I'm not doing doubles yet. Gonna have to get used to it eventually though; I think I might test the waters tomorrow morning since the wind will be down. | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 8.04 | 0.00 | 8.04 |
| 20F, 7:49 AP. Little chilly. Still wore shorts though. One day I will have to break down and get running tights or something. Today was not that day. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 9.12 | 2.00 | 11.12 |
|
21F. Down to the track today for 16 x 200m, with 200m jog recoveries. The goal was my theoretical 1-mile pace, which I would round to a nice even 40 seconds/repeat. I thought it might be tough to crank it down to that pace in the cold but it turned out not to be an issue.
Averaged 39.02s, which is about 5:14 AP; likely faster than I could run a mile but it's all a guess anyway. Fastest was 36.7 (4:55 AP), slowest was 40.7 (5:27 AP). Standard deviation of 1.02 seconds. I had a lot of fun with Excel this morning.
A lot of times they would see-saw back and forth between 38 and 40; I could always tell in the last 50m if I had accidentally started out too fast; those were usually the 37-38s. They would almost always be followed up with a 40. Toward the end, they were more consistent.
Long, uphill "cooldown" back to my house, followed by some coughing and wheezing at home. |
| Kinvaras - Blk/gray Miles: 11.12 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
|
33F, 8:23 AP.
I'm moving up my Sunday long run / workout to tomorrow. Danielle will be out of town from Saturday - Monday so it's either do it Friday or do it on the treadmill on Sunday while keeping one eye on the kids (no thanks). Usually my legs need more than 1 easy day between stress days but I'll give it a shot tomorrow; I think it will be fine since it's a completely different stress (like 90 sec/mile different). | |
| |
|
| | Slow miles | Fast miles | Total Distance | | 9.00 | 8.00 | 17.00 |
|
53F, S 17 mph. 7:13 AP. I hopped on good ol' Watts road and did a long out and back (nice, lonely east-west road to minimize effects from the wind). First 9 easy, next 8 as a "predator" GMP run. Basically means center on your goal marathon pace (for now, 6:45) and do a progressive tempo around it. So I wanted to start at 7:00, end at 6:30, or something like that. The idea is to closer simulate the end of a race in the last few miles (it worked).
8 Tempo miles: 6:43 AP (6:56, 6:53, 6:49, 6:46, 6:42, 6:36, 6:32, 6:30).
Well executed run. I was sluggish today, still not recovered from Wednesday (true speedwork always seems to take me a really long time to bounce back from) so I was happy to pull it off anyway. To get the splits to work out like that, I had to really race up some hills. Usually I let the splits fall where they may, knowing I'll make it up on the downhill miles but I decided to maintain pace going up today. So although this is an AT workout, I definitely worked LT as well by the end, even if the paces weren't quite down there.
Good news about packing in the workouts is that I get a bunch of easy days in a row now, which I will definitely need. |
| Kinvara 1 - Blk/orange Miles: 17.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
|
8:34 AP - 7mph on the treadmill. Danielle left a day early so had to start a 3-day treadmill odyssey today.
I got my updated Boston confirmation card in the mail yesterday. Yep, I updated my seed time for the 1-minute PR I ran. Obviously. I don't want to be lumped in with all the lowly 3:01 people, you know. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| 9 on the treadmill @ 8:00 pace. At least the Texans were on TV though. I almost fell off the TM trying to help Andre Johnson make a catch on an underthrown ball. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
| 43F. 8:07 AP. Ran in the evening so I could run outside (Danielle is back). It's been a harrowing 3 days but me and the girls survived with mommy gone. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
|
35F, 7:41 AP. I retired my oldest pair of Kinvaras at 700 miles and ran in a new pair of shoes today, the Kinvara 2's. Did y'all even know they updated the Kinvara? Well, they did, and I have them. Not just everyone can have the latest and greatest update, though. Just keep that in mind before you get too jealous.
Anyway, am I the only one who doesn't like running in a new pair of shoes? It feels like I don't have feet. |
| Kinvara 2 - Gray/red Miles: 9.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 14.05 | 0.00 | 14.05 |
| 42F. 7:41 AP. Early, sluggish start. Been struggling through a headcold all week - seems to be hanging around for awhile. The one thing I want to keep from Pfitz is the MLR, but not at the expense of workouts this time. This week it was doable. |
| Kinvara 1 - Blk/orange Miles: 14.05 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
|
32F, NW 20-35 mph. 8:36 AP. Fortunately all the 50 mph gusts were last night. Unfortunately, they blew part of our steel-and-concrete-reinforced fence down, not to mention the neighbor's huge trampoline somehow ended up in our backyard.
Gotta pick a 5k-10k pace interval workout tomorrow. I'm even tossing around the idea of just running a 5k time trial on the track. 5k's count as 5k pace, right? As usual, I'll probably decide as I'm jogging down to the high school... | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.02 | 3.11 | 11.13 |
|
23F. I decided to do a 5k, broken down into decreasing amounts, keeping the laps at 5k pace or better. So I did 2400-1200-800-400-200. 1 lap easy between each. Results were:
8:56
4:26
2:54
1:20
33.7
Adds up to 18:09, but obviously I got some good rest in there. My goal was to keep it under 90 seconds/lap avg, so misson accomplished there. I liked the workout. Each subsequent interval was like a treat because it was shorter than the last. A good reality check too -- I am nowhere near being able to run a sub-18 5k. |
| Saucony A5 - Blue Miles: 11.13 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.05 | 0.00 | 6.05 |
| 34F, 8:23 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 18.08 | 0.00 | 18.08 |
|
42F, N 15 mph. 7:25 AP. I waited to run until after church and it turned out to be a really nice day to run.
I had 2 hours and 14 minutes to think about my training a little. Something Sasha said on the message boards kind of turned on a lightbulb for me, that my 5k time was a problem. I think for most of this past year, even though my race times have been stagnant, my aerobic threshold has actually been improving. That's why it feels like my "easy pace" is getting faster and faster. It's been closing the gap on lactate threshold, which has NOT been improving. Neither has 5k pace, vo2 max, etc. I have not done enough to address those other paces and it's kind of putting a ceiling (or a floor?) on how fast I can run a marathon.
Anyway, the training I have on tap now should address those shortcomings (thanks, Jake). I have 2 big LT workouts planned before the Houston HM in a few weeks. Then I will keep hitting the other systems more consistently (as I've been doing the past few weeks) while shifting the focus to MP. Don't want to jump the gun yet, but I might even consider a longer 5k-focused cycle instead of a marathon cycle next fall (as painful and terrible as that sounds). |
| Kinvara 2 - Gray/red Miles: 18.08 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
35F. 8:25 AP. No work today -- nice to be able to wait until it warms up a little, and then go running.
Tomorrow on the other hand...well, it's neat to get a white Christmas in Oklahoma, but this is going to be a whiteout Christmas, with 40 mph winds to go along with the snow. Anyway, might be treadmilling it.
Poor Keira - Santa is getting her a Power Wheels Jeep and she is only going to be able to drive it in circles in the living room tomorrow! | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
AM - 4 so far on the TM. I'm actually breaking up my 8 miles today into 2 runs, that's how long my attention span is on the TM. I can handle the 20 degrees outside, but not 20 degrees with 35 45 mph wind and horizontal snow (link to my front yard). Or at least I don't want to. Back to playing with all the new kids toys.
PM - 4 more when the kids went to bed. Both runs in the low 8's on the pace. Gotta do a workout tomorrow - I think the wind might die a little by the afternoon. The question mark is how snowy/icy the roads are. Or the track.
Merry Christmas all!
|
| Kinvaras - Blk/gray Miles: 8.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 5.96 | 13.96 |
|
26F. Big LT wave run today - I went down to the track to do this workout. After all, Houston is flat. There was some snow in a few patches that slowed me down a bit but it was workable.
So with the wave run, you alternate paces. My mission was to alternate 800s between 3:05 and 3:20, and do this for 6 straight miles. So you end up with 6 continuous miles @ HMP overall, but the alternating 800 paces make you step up your game a bit.
Unfortunately I didn't learn my lesson with the stupid Garmin. When I left, it had 41% battery, but it fizzled out after 3 800s. I don't think it liked the cold. I would have loved to have the data for this workout. I ran 2:59, 3:15, 3:04, then ???. Kept going though, and finished it off by effort. I think I had the pace pretty well dialed in by the second set, after being a little fast on the first set.
The absolute hardest part of this workout is the first "recovery" lap after the faster 800. You already know the fast 800 is going to suck, but after running a hard 800, you have an urge to jog the recovery yet have to press on at faster than marathon pace. This is why I think I met the intent, even though I wasn't able to time most of it. I got the proper "hurt" at the proper times, and when I finished, I had the feeling that I REALLY would not have wanted to do another set. But dang, I really wanted to see what the total time was for 6 miles, and whether it was faster than HMP overall. The important part is that I got the right stimulus out of it and I'm very confident in that, at least. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
AM - 19F, 6 miles @ 8:49 AP. shorts.
PM - 33F, 4 miles @ 8:32 AP. I wore the Mizunos again; the first time I wore them they rubbed my achilles raw, so I finally did some corrective surgery on them with some scissors. Seemed to be ok this time, hopefully I won't have to throw them away. Why would you make a shoe that pinches in right there? Dummies. |
| 1150s Red #1 Miles: 6.00 | Mizuno Wave Universe Miles: 4.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 12.08 | 0.00 | 12.08 |
|
27F, N 20-25 mph. 7:46 AP. Sideways snow for the last 4 miles, my favorite. Of course, I ran on my east/west road but the blowing snow made the right half of my face numb on the way back...ouch! My eyeballs took hundreds of direct hits.
I was going to do some short time trials today, but the snow/ice never melted off the track. It's one thing to clomp through/around it in a tempo, but another to all-out sprint through it. I'll try next week.
Saw 2 brown foxes and an instruction book for a one-step pregnancy test while on the road today. Someone really wanted to know! |
| Kinvara 3 - Gray/red Miles: 12.08 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 33F, 8:21 AP. Waited until it warmed up a bit, then did a short recovery run. One nice thing about winter is that you might as well sleep in, because the cool temps let you run later in the day. That option goes away in the summer (and surrounding months). | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 2.00 | 17.00 |
|
33F, S 10 mph. Today the workout was 15 @ steady state, followed by 2 @ HMGP (~6:20).
15 @ SS - 7:01 AP - (7:16, 7:01, 7:05, 6:55, 7:04, 6:58, 7:04, 7:06, 7:04, 6:53, 6:55, 7:06, 6:55, 7:04, 6:56
Last 2 - 6:10, 6:03
AP for 17 miles - 6:55
I figured that it would be pretty tough to drop a couple 6:20's after 15 moderate to hard aerobic miles. But the legs just sprung into a nice fast pace, and I let them go. Not quite all-out-tank-emptying pace, but definitely harder than HMP. Probably harder than I should have run overall, but this was a really good confidence-building run.
This ends a 75-mile week (biggest since April), and the legs are still very responsive. 80 next week, then down to 65 for the week of the race (mini-taper). |
| Kinvara 3 - Gray/red Miles: 17.00 |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 36F, 8:51 AP. | |
| |
| |
| | Slow miles | Fast miles | Total Distance | | 2684.17 | 366.02 | 3050.19 |
|
| Fastwich Miles: 448.60 | 1150s Red #2 Miles: 462.82 | 1150s Red #1 Miles: 445.55 | Saucony A4 Miles: 292.56 | Kinvaras - Blk/gray Miles: 416.42 | Kinvaras Miles: 346.20 | Saucony A5 Miles: 212.45 | Kinvara 1 - Blk/orange Miles: 343.20 | Mizuno Wave Universe Miles: 15.11 | Kinvara 2 - Gray/red Miles: 27.08 | Saucony A5 - Blue Miles: 11.13 | Kinvara 3 - Gray/red Miles: 29.08 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|