Really enjoying the mild summer temperatures, the rain not so much. Usually by this time of the year my yard would be scorched and only need mowing every other weekend. This summer it's out of control after a week. Does make for some great wildflowers on the long run. Everything is super green.
Sunday's long run was the second day with temps in the low 60's. Incredible for summer time in Middle Tennessee. Even the humidity was down, or maybe it was the slight breeze. Either way, great morning for a 12 mile run. BQ1 picked the route to avoid hills, no real climbs just a few rolls. Really hard to hold back the pace on the run. Did run a mile at around old marathon pace, just to catch the fast guys in the last mile home. 7:04 pace and it felt really comfortable. Think that's the pace I'll target going forward for T pace.
Runs like sunday, really make me think a sub 3:00 is still possible. Long shot, definitely but still a realistic goal. Short term goal is to attempt the Harpeth Hills Flying Monkey lottery. Still would like to run a 3:30 on that course. If that doesn't pan out, maybe another sub 3:00 attempt at Rocket City.
No track work in the week ahead. Just 2 workouts at T pace. Tuesday will be 4 x 1 mile at T pace with 3 minute recovery. Friday will be 40 minutes of adjusted T pace, the same workout I did last Friday. The pace continues to come down. Two weeks ago it was at 7:11 pace, this past week 7:06 pace. The big difference in this Jack Daniels stuff versus McMillan is the length of the workout. Jack never really seems to go past about 40 minutes of work, McMillan went up to about 1 hour and 15 minutes worth, in 10 minute increments. I"m still stuck in the past, everyone else is doing Pfitz or Hanson or the other latest marathon plan of the week. Old dog, new tricks and all.
Also need to start increasing the distance of the long runs. The past couple of weeks have been 12 milers. No need for water at that distance or gels or even a Succeed cap with the low temps. Did a couple of 14 milers in June. I needed the water and succeed in the heat. I'd like to get up to about 15 miles without the need for water or succeed, if the temperatures cooperate.
Showing posts with label sub 3 hour marathon. Show all posts
Showing posts with label sub 3 hour marathon. Show all posts
Monday, July 29, 2013
Tuesday, June 4, 2013
Patience
“Rivers know this: there is no hurry. We shall get there some day.”
― A.A. Milne, Winnie-the-Pooh
Can't imagine I'm the only runner who is impatient for the results of days past. Hard sometimes to trust the training process to bring us back to that level of fitness. Guess that's one of the benefits of keeping a running log. It's nice to go back to the beginning of a training cycle and see the progression.
I"ve started doing some steady state runs. This past week was the 3rd one in the last 3 weeks. The times have been discouraging. At least, until I put them in perspective to my last buildup. It really isn't a fair comparison to look at numbers from 4 years ago with a base and temperatures below 40 degrees for most every run. I've even used this data to convince myself that my last marathon PR really could have been a sub 3:00 on a little bit cooler day.
Strange foot issues for the first time. It's in the foot I broke, but that's not the issue. The 3rd and 4th metatarsals are really sore after most of my runs. It's almost like the work into a knot or something. It's usually gone by the end of the day. Just a different issue that I've never dealt with. I'll guess it's caused by walking around on my heel in that damn boot for 6 weeks. Perhaps the muscles and or tendons have atrophied? Probably aggravated by the arthritis in my big toe. (self diagnosis) According to the web, I should eat foods rich in amino acids. (meat, eggs and animal protein)
I am going to measure the widths of the different running shoes I'm wearing. At one point I was convinced a narrow toe box was causing my foot issue. That's probably not the case, as the issue is only with the right foot.
Oh and the silly running streak. Still going. Day 36.
― A.A. Milne, Winnie-the-Pooh
Can't imagine I'm the only runner who is impatient for the results of days past. Hard sometimes to trust the training process to bring us back to that level of fitness. Guess that's one of the benefits of keeping a running log. It's nice to go back to the beginning of a training cycle and see the progression.
I"ve started doing some steady state runs. This past week was the 3rd one in the last 3 weeks. The times have been discouraging. At least, until I put them in perspective to my last buildup. It really isn't a fair comparison to look at numbers from 4 years ago with a base and temperatures below 40 degrees for most every run. I've even used this data to convince myself that my last marathon PR really could have been a sub 3:00 on a little bit cooler day.
Strange foot issues for the first time. It's in the foot I broke, but that's not the issue. The 3rd and 4th metatarsals are really sore after most of my runs. It's almost like the work into a knot or something. It's usually gone by the end of the day. Just a different issue that I've never dealt with. I'll guess it's caused by walking around on my heel in that damn boot for 6 weeks. Perhaps the muscles and or tendons have atrophied? Probably aggravated by the arthritis in my big toe. (self diagnosis) According to the web, I should eat foods rich in amino acids. (meat, eggs and animal protein)
I am going to measure the widths of the different running shoes I'm wearing. At one point I was convinced a narrow toe box was causing my foot issue. That's probably not the case, as the issue is only with the right foot.
Oh and the silly running streak. Still going. Day 36.
Friday, April 26, 2013
Middle of the road
Finally a decent run. First run getting up at 3:30 am to get out the door by 4:30 am. Pretty hard to get to excited running 5 miles in 45 minutes. The stiffness in my ankle has just about gone away. Breathing wasn't an issue, maybe the pollen is about done. This spring has been terrible for the allergies, probably because I'm not running very much.
Perhaps next week I'll try to run with the guys once or twice. The main road out of my subdivision is being worked on in both directions. Talk about a cluster fuck. The city is putting in a traffic light in one direction. That's good, its been needed for awhile. The boneheaded thing is resurfacing the entire road in the other direction at the same time they are making every corner wheel chair accessible. That's all well and good, but why make a corner accessible if there isn't a sidewalk leading to that corner? Even dumber is resurfacing the road which is due to be widened in the coming year.
Creepy headline of the day
"Everyone in this sect was a professional," Ampuero said. "We have
someone who was a veterinarian and who worked as a flight attendant, we
have a filmmaker, a draftsman. Everyone has a university degree. "
Weather for this weekends Country Music Marathon continue to improve. Temperatures will cooperate, the rain may not even be a factor. Spring marathons are such a crap shoot. My target marathon last weekend had good weather but the course had to be rerouted because of flooding. I've run a marathon on a flooded course where they didn't bother changing the course. It was an adventure by a shody/less than ethical race director in Texas. We have them here in Tennessee as well.
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness." Edward Stanley (1826-1893)
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness." Edward Stanley (1826-1893)
Saturday, January 12, 2013
Winter craptastic
Another day, another run in the rain. Think it's been 4-5 days straight of rain runs. Yesterdays was the worst. Only because of lack of preparation on my part. One particular spot went unlubed and it was painfully obvious within the first 2 miles. The combination of a steady rain, a shirt that must have been made of sandpaper and the up and down motion of said shirt removed half of my nipples. Or so it seemed.
Today was much better. Harder rain, but temperatures in the sixties. Isn't it supposed to be winter? But, I wisely chose a singlet with a better tech material. Plus, it stuck to my chest when it was soaked, so it didn't ride up and down with each foot strike. And, I lubed every potential rub spot generously.
Today's workout was 10 by 100 meters at 3k pace, with equal recovery. Luckily someone left the gate unlocked at the high school track. These are getting easier, especially since these were solo and I wasn't trying to keep up with the fast guys. Cool thing about this workout is that it's not really work, more of a shakeout/wake up the dead legs kind of thing. Makes the following days hard workout easier? At least able to get onto pace easier anyway.
Can't complain about the weather this winter. We're a little less than a third of the way into the winter. January and February are typically the coldest months of the year. We'll probably pay dearly for the mild fall and early winter in the coming months.
Oh yeah and that former Tour de France bike rider. What's his name? is going to be on Oprah. Whoopity shit. Won't be watching, won't watch the comeback, won't be interested in whatever angle he's trying to con/scam/be forgiven for, pffffffffffftt.
Today was much better. Harder rain, but temperatures in the sixties. Isn't it supposed to be winter? But, I wisely chose a singlet with a better tech material. Plus, it stuck to my chest when it was soaked, so it didn't ride up and down with each foot strike. And, I lubed every potential rub spot generously.
Today's workout was 10 by 100 meters at 3k pace, with equal recovery. Luckily someone left the gate unlocked at the high school track. These are getting easier, especially since these were solo and I wasn't trying to keep up with the fast guys. Cool thing about this workout is that it's not really work, more of a shakeout/wake up the dead legs kind of thing. Makes the following days hard workout easier? At least able to get onto pace easier anyway.
Can't complain about the weather this winter. We're a little less than a third of the way into the winter. January and February are typically the coldest months of the year. We'll probably pay dearly for the mild fall and early winter in the coming months.
Oh yeah and that former Tour de France bike rider. What's his name? is going to be on Oprah. Whoopity shit. Won't be watching, won't watch the comeback, won't be interested in whatever angle he's trying to con/scam/be forgiven for, pffffffffffftt.
Thursday, January 3, 2013
Ouch
Tallied up the miles I've run for 2012. Actually biked more than I ran. Bike miles 1,865 versus 1,845 running. Time for a little change up. Only reason I'd been on the bike so much was because of an injury. Pretty much from April until August was all bike. Eased back into running in July.
Best way for me to get in the miles is a running streak. Always though they were pretty dumb. I've had mixed success with the streaks, the longest being 232 days. I'm on day 13 this morning. Pretty easy to let the streak end, because its 24 degrees and I'll be running solo. Think I"ll change this streak up a little and only call it a streak if I run 6 miles or more. (or just leave it at 4 miles) One mile isn't worth walking out the door, and I'm not about to drive somewhere to jump on a treadmill. (though I may have to get used to that idea)
Weak link for me appears to be the metatarsals. I've got to figure how to make them endure. Barefoot running probably, but no thank you. Maybe drills, but shit I sprained my ankle doing them. Gotta come up with something.
Best way for me to get in the miles is a running streak. Always though they were pretty dumb. I've had mixed success with the streaks, the longest being 232 days. I'm on day 13 this morning. Pretty easy to let the streak end, because its 24 degrees and I'll be running solo. Think I"ll change this streak up a little and only call it a streak if I run 6 miles or more. (or just leave it at 4 miles) One mile isn't worth walking out the door, and I'm not about to drive somewhere to jump on a treadmill. (though I may have to get used to that idea)
Weak link for me appears to be the metatarsals. I've got to figure how to make them endure. Barefoot running probably, but no thank you. Maybe drills, but shit I sprained my ankle doing them. Gotta come up with something.
Friday, December 28, 2012
End is near
Time to reflect on the year about to end, 2012 anyway. I stopped the new years resolution thing many years ago, back in the days when I would go to the gym/workout facility. (Really handy/convenient located right on the work campus.) The week around the new year would be the most crowded of the year. All of the those with good intentions of working out, would be hard at it. At least for a day or two.
I'll more than likely pad my running log with a long run on the first day of the new year. Should end up with around 1,860 or so miles for the year just ending. No PR's this year, only mediocre races. Did get a century bike ride done, during my down time from running.
Time to concentrate on the sub 3:00 marathon. Minor set back the last week with the sprained ankle. Seemed almost healed this morning. Real test will be this sunday, when we head back out to Percy Warner Park. Think the plan is the 11.2 with a add on in Edwin Warner Park, plus Luke Lea. (just 'cause the guys need to do it at least once) I've never run anything in Edwin Warner Park. It'll be good to do something a little different, though the 11.2 never gets old.
I'll more than likely pad my running log with a long run on the first day of the new year. Should end up with around 1,860 or so miles for the year just ending. No PR's this year, only mediocre races. Did get a century bike ride done, during my down time from running.
Time to concentrate on the sub 3:00 marathon. Minor set back the last week with the sprained ankle. Seemed almost healed this morning. Real test will be this sunday, when we head back out to Percy Warner Park. Think the plan is the 11.2 with a add on in Edwin Warner Park, plus Luke Lea. (just 'cause the guys need to do it at least once) I've never run anything in Edwin Warner Park. It'll be good to do something a little different, though the 11.2 never gets old.
Wednesday, November 14, 2012
3 more runs until the Flying Monkey Marathon
No real taper plan for this marathon. No carb loading. I've cut back on the length of runs the last several days. Sunday's long run was only 12 miles with the last 6 miles at marathon pace or quicker. Marathon pace is going to be 8:00'ish. I'm shooting for a 3:30 worst case. I'd hope to be a little quicker, but the training just hasn't happened this cycle.
No long runs greater than 18 miles this cycle. This is a first. I'm not certain if it was the six or so 20 mile long runs for my PR marathon or mileage above 70 miles per week or new training stimuli or ?? On a flat course I think a 3:20 or so is possible given my current level of training. Monkey course, add 10-15 minutes.
Picked up a couple of acorns at my nature stop on Sundays long run. At this point in the run, I'd only covered 3 miles. Super Slow. Really was beginning to wonder if I'd even be able to pull off a fast finish for the day. For some reason I held on to them for the rest of the run. Nothing really unusual about them. No where near as large as those out in Monkeyville. Really started thinking that they would be a reminder to grow a set/HTFU and run what I could today and most certainly on marathon day. No backing down, no caving when it got tough. Last time I ran monkey, I gave in at nine mile hill, the course beat me. Don't want that to happen this year.
Splits from this Sunday's fast finish were: 7:39, 7:49. 7:39, 7:58, 7:52, 7:45. Compare that to the splits before the PR marathon at the Flying Pig: 6:49,6:54,6:50,7:02,6:40,6:44. A completely different world fitness wise. That's where I want to be again, come spring.
No long runs greater than 18 miles this cycle. This is a first. I'm not certain if it was the six or so 20 mile long runs for my PR marathon or mileage above 70 miles per week or new training stimuli or ?? On a flat course I think a 3:20 or so is possible given my current level of training. Monkey course, add 10-15 minutes.
Splits from this Sunday's fast finish were: 7:39, 7:49. 7:39, 7:58, 7:52, 7:45. Compare that to the splits before the PR marathon at the Flying Pig: 6:49,6:54,6:50,7:02,6:40,6:44. A completely different world fitness wise. That's where I want to be again, come spring.
Sunday, October 7, 2012
marathon weather
Finally the kind of weather that's perfect for training for a marathon. At least the last 2 days anyway. Dreary, gray skies once the sun rose, even though it never did shine. Temperatures in the upper 40's. Only downside is the wind. It always seems to kick my ass. I'd like to rationalize that eventually it's at your back.(though it never seemed like it today)
Got 62 miles on six days of running this week. Probably will go ahead and start another running streak only because its the only way I'm going to get up to 70 miles per week. It's only 6 weeks out from the Flying Monkey Marathon. Only 5 more long runs. This could be really ugly.
Today's long run was only 17 miles. Planned on doing 18, but only got 2 miles done before the guys showed up. They all seem to be at the peak of their cycle or ready to start a sharpening phase. Another hilly route with me only able to hang for a few miles before the pace was to quick. Hell, I wasn't even done running/slogging before they were driving home. Did take a succeed cap at 7 miles and again at 14 miles, because my foot was cramping. That's the first time in the last 3 weeks worth of long runs that I've taken a succeed. Odd, because it was a cool morning. Must have been the quick pace chasing the guys?
Sure will be nice when everyone is on the same training cycle. Probably won"t be until spring. Most of the guys are going to Boston. That will be a great chance to train for another sub 3:00 attempt. Though realistically we never train for the same races. I'm the only one dumb enough to do the Monkey. The W bro's will get a dose of the hills at PWP this spring. That's always the true test of fitness, the double of the 11.2.
Got 62 miles on six days of running this week. Probably will go ahead and start another running streak only because its the only way I'm going to get up to 70 miles per week. It's only 6 weeks out from the Flying Monkey Marathon. Only 5 more long runs. This could be really ugly.
Today's long run was only 17 miles. Planned on doing 18, but only got 2 miles done before the guys showed up. They all seem to be at the peak of their cycle or ready to start a sharpening phase. Another hilly route with me only able to hang for a few miles before the pace was to quick. Hell, I wasn't even done running/slogging before they were driving home. Did take a succeed cap at 7 miles and again at 14 miles, because my foot was cramping. That's the first time in the last 3 weeks worth of long runs that I've taken a succeed. Odd, because it was a cool morning. Must have been the quick pace chasing the guys?
Sure will be nice when everyone is on the same training cycle. Probably won"t be until spring. Most of the guys are going to Boston. That will be a great chance to train for another sub 3:00 attempt. Though realistically we never train for the same races. I'm the only one dumb enough to do the Monkey. The W bro's will get a dose of the hills at PWP this spring. That's always the true test of fitness, the double of the 11.2.
Wednesday, September 5, 2012
Guest appearance
Yesterday's workout was a fail, initially. Set up the workout for 10 x 2 minutes with one minute recoveries. Did a 2 mile or so warmup and hit the lap button for the workout to start. I count down the seconds so I know about when the recovery piece should start, but it didn't. Kept going forever, or so it seemed, (2:57) I was running up a hill. Damn Garmin never beeped. Stopped and reprogrammed the workout that I did last week, 10 x 25 seconds with one minute recoveries. Think I must have picked the 3 x 2 mile workout. Damn, oh well still got a little bit of a workout.
Today I got back up at 0 dark thirty to meet the herd at Pittard. Couple of the guys had a serious half marathon workout and the others were going to hang on at their own paces. My plan was just to warmup with the guys, hadn't seen them in awhile. But, when the time came to go on, I went with them, just for grins. I'd already done my workout yesterday. Ended up running one mile at about my old marathon pace, 7:02. That was surprising and the heart rate was actually within a beat or two of those efforts as well. Sure couldn't pull off 26 miles worth of that, now. But, it was encouraging to see that I haven't completely lost what little speed I use to have. Even did four tenths of a mile worth of their 1,000 meter repeat. Still lots of work to keep up with these guys.
Athlinks shows that I've run 12 half marathons. My PR is a 1:27 at Tom King. I'd really like to run a 1:25-26. That's about the shape I'd need to be in for a sub 3:00 marathon. My last race at the Middle Half was at a pace to run 1:30 (42:46 at the halfway point), but I failed miserably with a 1:33:51. I've only run the Middle Half one other time and that was the first year. This years race is on October 13th. Five more weeks to build strength. Won't have enough speed to make another crack at 1:25, but sure as hell would like to break 1:30. Goal race is still the Flying Monkey Marathon on November 18th. The half marathon will just be a fun race.
Today I got back up at 0 dark thirty to meet the herd at Pittard. Couple of the guys had a serious half marathon workout and the others were going to hang on at their own paces. My plan was just to warmup with the guys, hadn't seen them in awhile. But, when the time came to go on, I went with them, just for grins. I'd already done my workout yesterday. Ended up running one mile at about my old marathon pace, 7:02. That was surprising and the heart rate was actually within a beat or two of those efforts as well. Sure couldn't pull off 26 miles worth of that, now. But, it was encouraging to see that I haven't completely lost what little speed I use to have. Even did four tenths of a mile worth of their 1,000 meter repeat. Still lots of work to keep up with these guys.
Athlinks shows that I've run 12 half marathons. My PR is a 1:27 at Tom King. I'd really like to run a 1:25-26. That's about the shape I'd need to be in for a sub 3:00 marathon. My last race at the Middle Half was at a pace to run 1:30 (42:46 at the halfway point), but I failed miserably with a 1:33:51. I've only run the Middle Half one other time and that was the first year. This years race is on October 13th. Five more weeks to build strength. Won't have enough speed to make another crack at 1:25, but sure as hell would like to break 1:30. Goal race is still the Flying Monkey Marathon on November 18th. The half marathon will just be a fun race.
Sunday, December 11, 2011
Rocket City Race Report
Overslept by 20 minutes. Actually had the most peaceful sleep ever before a marathon. I didn't wake up once during the night. No tossing and turning. Usually I'd be up every hour or two. Guess sleeping in my own bed does the trick.
Paula and Dylan drove down with me. We had to make one stop, because I'd forgotten lube for my feet. Trip down wasn't bad, just at 2 hours. Hadn't checked the weather before we left, and surprised to find temperatures at 35 degrees. I'd thought it would be colder, but not quite as windy. It was overcast as well, which made it seem even colder.
Got my bib and found the W brothers. We all went up to their room to chill out for the hour before the start. I decided to go with shorts, calf sleeves, beanie hat, mittens, a compression long sleeve and another layer for the wind, an armless Fleet Feet t-shirt. Didn't wear my race ready shorts with pockets for my gels or succeed caps. I planned to carry them.
Left the hotel with about 15 minutes to go, because the lube that I just bought, I'd left in the van. Went back out to the van to lube up. Had all of my stuff ready to go and the cannon fired. Holy shit! I thought they'd started the race early and I still had one shoe off. Figured out quick enough that was just the start of the wheel chair race. Gathered up my gels and succeed caps and somehow lost 2. To late to get anymore. (mistake, should have grabbed 2 more) Jumped out of the van and jogged to the start.
Should have hung back in the van another 5 minutes or more. Last time I ran this race, I stayed in the hotel lobby until the masses moved to the start. Oh well. This did give me enough time, 10 freakin' minutes to go find a spot to take a leak. Found a loading dock adjacent to the start that was out of the wind. Talked with another masters runner who was running his first marathon. His half PR was a 1:14 and wasn't sure what to expect. Never saw him again.
From the gun, I decided my strategy would be to run as close to 6:49 as possible. When the wind was at my back a few seconds quicker. The first four miles were a loop around downtown and then back by the start for the stretch heading south. Mile 1-4 splits (6:50,6:51,6:36,6:43)
Met up with KC and we ran together for awhile. The 3:00 pacer was a no show. We knew once we made the turn around mile 15, the wind would be in our face. Saw JL ahead earlier and had thoughts of keeping him in sight, but wisely decided to let him creep on ahead. Mile 5-10 splits (6:41,6:48,6:46,6:53,6:52,6:57)
Seemed like we had a pretty good little pack together until about 10 miles. This part of the course is a slight downhill and the wind seemed to be at our backs, so I picked it up a smidge. According to the Garmin I was on a 6:47 average pace at this point. Hit the half way mark at 1:29:40 with 20 seconds in the bank. Mile 11-15 splits(6:44,6:49,6:52,6:54,6:59)
Mile 15 was the first slow mile, but it was into the wind, expected. The bigger surprise was the next mile a 7:34, yikes the wind was kicking my ass. Sucked it up and trudged on, but lost contact with the group. This is when my quads started tightening up. I hadn't taken any of my succeed caps. Dropped one when I took a gel. Didn't really think they would be a problem. I knew from the start that I only had 2, so I counted on taking one at about 18 miles and then another around mile 22. I had been drinking powerade/gatorade every other water stop and my gels were on schedule. Mile 16-22 splits (7:34,8:43,9:44,10:10,9:58,11:24,12:00)
Did the first walk at mile 17. Quads were tight and cramping but not locking completely. Continued this off and on for quite awhile. Tried to latch on when BQ1 went by and the same when his brother finally caught me. At mile 21, I stopped completely and drank at least 4-5 cups of powerade/gatorade. Another couple of miles of the run/walk before everything loosened up enough to slog the last 3 miles home. Might have helped to that the sun came out somewhere in the last hour. UGH. Mile 23-26 splits (10:52,8:37,8:36,8:16) and 7:34 pace for the .32 according to the Garmin. Only able to get to close to 8 minute mile pace after the cramping eased and able to run nonstop.
BQ1 finished in 3:09 (plus 3rd in age group). His brother continued the family tradition and qualified in his first marathon with a 3:14. DT got his qualifying time as well with a 3:17. Celebratory beers all around sure tasted great.
Cramping quads is a new one for me. Must have been the cold, wind and not enough sodium. Odd that the calves held out, but the sleeves really help there. The decision to stop completely at mile 21 was due to the cramping in my neck and jaw plus the quads. Probably looked like Dr. Jekyll because of the way I was holding my head.
(edited to add splits, after reading BQ1's log entry from his race)
Paula and Dylan drove down with me. We had to make one stop, because I'd forgotten lube for my feet. Trip down wasn't bad, just at 2 hours. Hadn't checked the weather before we left, and surprised to find temperatures at 35 degrees. I'd thought it would be colder, but not quite as windy. It was overcast as well, which made it seem even colder.
Got my bib and found the W brothers. We all went up to their room to chill out for the hour before the start. I decided to go with shorts, calf sleeves, beanie hat, mittens, a compression long sleeve and another layer for the wind, an armless Fleet Feet t-shirt. Didn't wear my race ready shorts with pockets for my gels or succeed caps. I planned to carry them.
Left the hotel with about 15 minutes to go, because the lube that I just bought, I'd left in the van. Went back out to the van to lube up. Had all of my stuff ready to go and the cannon fired. Holy shit! I thought they'd started the race early and I still had one shoe off. Figured out quick enough that was just the start of the wheel chair race. Gathered up my gels and succeed caps and somehow lost 2. To late to get anymore. (mistake, should have grabbed 2 more) Jumped out of the van and jogged to the start.
Should have hung back in the van another 5 minutes or more. Last time I ran this race, I stayed in the hotel lobby until the masses moved to the start. Oh well. This did give me enough time, 10 freakin' minutes to go find a spot to take a leak. Found a loading dock adjacent to the start that was out of the wind. Talked with another masters runner who was running his first marathon. His half PR was a 1:14 and wasn't sure what to expect. Never saw him again.
From the gun, I decided my strategy would be to run as close to 6:49 as possible. When the wind was at my back a few seconds quicker. The first four miles were a loop around downtown and then back by the start for the stretch heading south. Mile 1-4 splits (6:50,6:51,6:36,6:43)
Met up with KC and we ran together for awhile. The 3:00 pacer was a no show. We knew once we made the turn around mile 15, the wind would be in our face. Saw JL ahead earlier and had thoughts of keeping him in sight, but wisely decided to let him creep on ahead. Mile 5-10 splits (6:41,6:48,6:46,6:53,6:52,6:57)
Seemed like we had a pretty good little pack together until about 10 miles. This part of the course is a slight downhill and the wind seemed to be at our backs, so I picked it up a smidge. According to the Garmin I was on a 6:47 average pace at this point. Hit the half way mark at 1:29:40 with 20 seconds in the bank. Mile 11-15 splits(6:44,6:49,6:52,6:54,6:59)
Mile 15 was the first slow mile, but it was into the wind, expected. The bigger surprise was the next mile a 7:34, yikes the wind was kicking my ass. Sucked it up and trudged on, but lost contact with the group. This is when my quads started tightening up. I hadn't taken any of my succeed caps. Dropped one when I took a gel. Didn't really think they would be a problem. I knew from the start that I only had 2, so I counted on taking one at about 18 miles and then another around mile 22. I had been drinking powerade/gatorade every other water stop and my gels were on schedule. Mile 16-22 splits (7:34,8:43,9:44,10:10,9:58,11:24,12:00)
Did the first walk at mile 17. Quads were tight and cramping but not locking completely. Continued this off and on for quite awhile. Tried to latch on when BQ1 went by and the same when his brother finally caught me. At mile 21, I stopped completely and drank at least 4-5 cups of powerade/gatorade. Another couple of miles of the run/walk before everything loosened up enough to slog the last 3 miles home. Might have helped to that the sun came out somewhere in the last hour. UGH. Mile 23-26 splits (10:52,8:37,8:36,8:16) and 7:34 pace for the .32 according to the Garmin. Only able to get to close to 8 minute mile pace after the cramping eased and able to run nonstop.
BQ1 finished in 3:09 (plus 3rd in age group). His brother continued the family tradition and qualified in his first marathon with a 3:14. DT got his qualifying time as well with a 3:17. Celebratory beers all around sure tasted great.
Cramping quads is a new one for me. Must have been the cold, wind and not enough sodium. Odd that the calves held out, but the sleeves really help there. The decision to stop completely at mile 21 was due to the cramping in my neck and jaw plus the quads. Probably looked like Dr. Jekyll because of the way I was holding my head.
(edited to add splits, after reading BQ1's log entry from his race)
Friday, December 2, 2011
Marathon mistakes
| Marathon | Year | State | Time | Excuse |
|---|---|---|---|---|
| Atlanta | 1996 | Georgia | 3:50 | |
| Rocket City | 1997 | Alabama | DNS | ITB band |
| Blue Angel | 1998 | Florida | 3:49 | |
| Rocket City | 1998 | Alabama | 3:49 | |
| Kiawah Island | 1999 | South Carolina | 4:00 | Calf strain |
| Dallas White Rock | 2000 | Texas | 3:30 | |
| Kansas City | 2000 | Kansas | DNF | Achilles |
| Austin | 2001 | Texas | 3:23 | left gels at start |
| Austin | 2002 | Texas | 3:39 | wore flats |
| Country Music | 2003 | Tennessee | 3:33 | heat and hills |
| Chicago | 2003 | Illinios | 3:40 | dehydration |
| Mid South | 2004 | Arkansas | 3:37 | dehydration |
| Rocket City | 2004 | Alabama | 3:17 | Boston Qualifier |
| Boston | 2005 | Massachusetts | 4:10 | fueling |
| Flying Monkey | 2008 | Tennessee | 3:50 | hills |
| Flying Pig | 2009 | Ohio | 3:05 | out to fast |
| Snickers | 2011 | Georgia | DNF | shoes |
| Greenway | 2011 | Tennessee | 4:49 | hills, cold |
I've finished 15 marathons, started a couple and DNF'd (did not finish) and even had a couple of DNS (did not start). Looking back I've made lots of mistakes. Even when I ran my best marathon, I could have run smarter. For this sub 3:00 marathon attempt, I'm going to try and not make any of the same mistakes.
Going out to fast
Laid out the splits from my PR marathon at the Flying Pig. Even though this was a 12 minute PR, I didn't stick to the plan. Like most newbie marathon runners, I ran how I felt and the early miles felt great. It wasn't until the halfway point that I slowed down to planned marathon pace. To late at that point, because even though I thought I could pull off a sub 3:00 that day, I went out to fast for the first 6 miles for even that time. I gave up 2:30 in the back half of that race. Not my worst crash and burn, actually it was the closest to even splits of any of my marathons.
Trying something new on race day
Ugliest example of this was the Austin marathon. I decided racing flats would shave some extra seconds off my time. The final 6 miles of this marathon were torture. I could see the blood coming out of my flats with each foot strike. When I finished and took off my shoe, the one toe was a big bloody mess. Actually had a repeat of this at the Snickers marathon, not quite as dramatic, but a whole lot earlier in the race. Caused my second DNF.
Time in the bank doesn't work
Tried this strategy for most of my early marathons. Never did work. Goes back to the going out to fast.
Adjust for the conditions
I've only run a couple of marathons that were to warm for me to run at my potential. 60 degrees or warmer and I need to slow down. Sometimes, it just makes sense to not go for the fast time. I've accepted that a DNF or DNS is the smart choice on some occasions. The DNF at Kansas City really should have been a DNS. I finished Kiawah with a calf strain, that should have been a DNF.
I picked the Rocket City marathon for several reasons. It's a fast course. Mostly because it's pretty flat. One little rise at around 18 miles, but no real hills. Weather is usually cooler without much chance of a warm day, versus a spring marathon. It's a small field, no half marathoners to dodge or run around. It's close (2 hour drive), I'll be sleeping in my own bed. This is the 35th year, they know what they're doing. Nice to finish and go inside to eat and relax afterwards.
Wednesday, November 16, 2011
few random thoughts
Nice to have the van when you finish a 10 mile run in a steady rain
and can climb in the back to change into some dry clothes. Even nicer
that it’s still 60 degrees and raining instead of 30-40 degrees. Only
24 more days until race day. We’ve been pretty lucky this cycle in
regards to the weather. No really cold days. No really miserable
cold, rainy runs.
Greenway here in Murfreesboro has been pretty deserted for the last
several weeks. Really since the change in weather and the Middle
Half. Most of the regulars still out every week, nothing as colorful
as these folks. Some new faces and so old ones that don’t come back.
Don’t know why I’m having blister issues this cycle. First was a
blister deep under a callus, that I thought was a stone bruise.
Didn’t realize it was a blister until a week later. Second was a
blister that developed during my last fast finish long run. Didn’t
know I even had a blister until I pulled off my shoe and saw my red
sock from all of the blood. Strange that I didn’t notice it during
the run. (but it was a pretty intense workout with the pace and wind)
Put some moleskin on that blister 2 days later to do my speedworkout.
The moleskin stayed in place until mile 4 of the workout and then
slipped. I ended up caving on the last 2 miles of that workout trying
to run through the blister discomfort. (big sissy, I know) Tried to
convince myself that I need to be able to run through that
discomfort come race day, but it just wasn’t working. The pace kept
suffering.
Muscle must really weigh more than fat. I’m weighing in at 150
pounds. That’s about 5 pounds lighter, than the last cycle. Must be
the lack of weight workouts. Did my second weight workout since I
broke my collarbone back in May. Never really had much muscle, but
it’s noticeable now. Need to keep this going to tone some of the
muscle. More importantly, I think it helps keep the body more erect in
the latter stages of the race when I become fatigued. (least that’s
what I’ve read, and tend to believe.)
Fun little marathon this weekend at Percy Warner Park. Still one of
my favorite places to run in Middle Tennessee. Don’t think I’ve even
been out there this year. I’m volunteering to work the finish line.
This gives me a chance to get in a long run, without having to run
the entire race. Maybe next year, will be my return to the Monkey.
I’d still like to run a 3:30 or better.
May rethink the strategy to try and run a fast 5k in the spring. I
barely broke 19:00 on 50 miles per week. It would an interesting
experiment to run 60-70 miles per week with 5k specific training and
see how much more I can chip off. Guess I’m scared of getting hurt
trying to race any distance before my goal race. It’s happened to
many times, and its way to much training to waste chasing one PR at
the expense of another.
and can climb in the back to change into some dry clothes. Even nicer
that it’s still 60 degrees and raining instead of 30-40 degrees. Only
24 more days until race day. We’ve been pretty lucky this cycle in
regards to the weather. No really cold days. No really miserable
cold, rainy runs.
Greenway here in Murfreesboro has been pretty deserted for the last
several weeks. Really since the change in weather and the Middle
Half. Most of the regulars still out every week, nothing as colorful
as these folks. Some new faces and so old ones that don’t come back.
Don’t know why I’m having blister issues this cycle. First was a
blister deep under a callus, that I thought was a stone bruise.
Didn’t realize it was a blister until a week later. Second was a
blister that developed during my last fast finish long run. Didn’t
know I even had a blister until I pulled off my shoe and saw my red
sock from all of the blood. Strange that I didn’t notice it during
the run. (but it was a pretty intense workout with the pace and wind)
Put some moleskin on that blister 2 days later to do my speedworkout.
The moleskin stayed in place until mile 4 of the workout and then
slipped. I ended up caving on the last 2 miles of that workout trying
to run through the blister discomfort. (big sissy, I know) Tried to
convince myself that I need to be able to run through that
discomfort come race day, but it just wasn’t working. The pace kept
suffering.
Muscle must really weigh more than fat. I’m weighing in at 150
pounds. That’s about 5 pounds lighter, than the last cycle. Must be
the lack of weight workouts. Did my second weight workout since I
broke my collarbone back in May. Never really had much muscle, but
it’s noticeable now. Need to keep this going to tone some of the
muscle. More importantly, I think it helps keep the body more erect in
the latter stages of the race when I become fatigued. (least that’s
what I’ve read, and tend to believe.)
Fun little marathon this weekend at Percy Warner Park. Still one of
my favorite places to run in Middle Tennessee. Don’t think I’ve even
been out there this year. I’m volunteering to work the finish line.
This gives me a chance to get in a long run, without having to run
the entire race. Maybe next year, will be my return to the Monkey.
I’d still like to run a 3:30 or better.
May rethink the strategy to try and run a fast 5k in the spring. I
barely broke 19:00 on 50 miles per week. It would an interesting
experiment to run 60-70 miles per week with 5k specific training and
see how much more I can chip off. Guess I’m scared of getting hurt
trying to race any distance before my goal race. It’s happened to
many times, and its way to much training to waste chasing one PR at
the expense of another.
Sunday, November 6, 2011
5 weeks
Found out where the edge is for no carbs on the long run. Perfect morning for a long run this morning. Met the W brothers at LBC for a planned 22 miler. Easy run for all of us. BQ1 needed to test his hip and only needed 16 miles. Pretty strange having daylight for the entire run. Cool to start but never really an issue. Would be perfect marathon weather. Most of the sugar maples were bright oranges and reds. Rising sun made the colors pop more and later, bright blue sky and no clouds.
Seemed like each of us had lots of energy and had to remind each other to hold it back. Didn't feel like that for me for the first couple of miles. At some point the pace seemed right and I actually felt like pushing up the hills. I only planned on taking 2 succeeds with plain water. Took the first one at 10 miles and the second at 16 miles.
Felt really strong when we dropped BQ1 off at the start and headed back out for another 6 mile loop. That feeling fell away quickly around mile 18 when I started to struggle. The pace didn't really fall off much, but the last hill took way to much out of me. I lost contact with G and stopped to pee and catch my breath. Managed to run mile 19 at 8:00, but that was the last decent mile. Pace fell off to 8:30 for the next 2 miles and I was beginning to crash. I've been in this place before, that's the only thing that kept me going for the last 2 miles. Once the Garmin clicked over to 21 miles I stopped and walked it in.
Training is still going well. 73 miles this week. No quality workouts at all. All recovery from last weeks fast finish long run. I haven't looked at next weeks schedule except for the Yasso 800's on Tuesday. It would be nice to have both the W brothers pulling me around the track for that workout. Don't know if that will happen, most of our mid week quality workouts are different.
The stupid/silly running streak thing is still going. Think it's at 131 days now. I've about given up on the notion of going 80 miles per week. I may bump the daily runs to 10 miles to take a crack at it, in the next few weeks. Really about the only way to get there is doubles and they just aren't happening.
Seemed like each of us had lots of energy and had to remind each other to hold it back. Didn't feel like that for me for the first couple of miles. At some point the pace seemed right and I actually felt like pushing up the hills. I only planned on taking 2 succeeds with plain water. Took the first one at 10 miles and the second at 16 miles.
Felt really strong when we dropped BQ1 off at the start and headed back out for another 6 mile loop. That feeling fell away quickly around mile 18 when I started to struggle. The pace didn't really fall off much, but the last hill took way to much out of me. I lost contact with G and stopped to pee and catch my breath. Managed to run mile 19 at 8:00, but that was the last decent mile. Pace fell off to 8:30 for the next 2 miles and I was beginning to crash. I've been in this place before, that's the only thing that kept me going for the last 2 miles. Once the Garmin clicked over to 21 miles I stopped and walked it in.
Training is still going well. 73 miles this week. No quality workouts at all. All recovery from last weeks fast finish long run. I haven't looked at next weeks schedule except for the Yasso 800's on Tuesday. It would be nice to have both the W brothers pulling me around the track for that workout. Don't know if that will happen, most of our mid week quality workouts are different.
The stupid/silly running streak thing is still going. Think it's at 131 days now. I've about given up on the notion of going 80 miles per week. I may bump the daily runs to 10 miles to take a crack at it, in the next few weeks. Really about the only way to get there is doubles and they just aren't happening.
Monday, October 31, 2011
6 weeks
Did the 3rd 20 miler in the buildup for Rocket City on Sunday. Well, at least it was supposed to be 20 miles. G and I met a Lascassas Baptist Church at 5:30 and ran a combination of routes we'd done in the past, but in reverse. Only did them in reverse because I needed 6 miles worth of fast finish at marathon pace. This route put the climb up the hill on Oregon in the early miles instead of in the last six miles.
This was G's first 20 miler and the first time he's trained to run a marathon. He's beat me at every distance, except for the marathon. I expect that to fall as well, but hopefully not in his first one. Though his brother, BQ1 showed they are both running machines.
Great morning for a long run, about 32 degrees and no wind. Really like this time of year with the leaves changing and the sunrise. Awesome stuff. We both took it pretty easy most of the way. My plan was to start the marathon pace push at mile 14. G decided to go as well, but of course as soon as it was time to go, another hill. Thankfully, it was a short one and we were able to maintain a 6:48 pace. We held pretty evenly for the next 3 miles where G said he was going to back off. He decided to go one more mile with me.
I ended caving in the last half mile and only got 19.5 miles with 5.5 miles worth of marathon pace. I started to cramp up and shut it down. G, soldiered on and got his 20 miles. Pretty impressive, first 20 miler and 4 miles worth of fast finish. He was pulling me along the entire morning and especially in the marathon pace push.
This was G's first 20 miler and the first time he's trained to run a marathon. He's beat me at every distance, except for the marathon. I expect that to fall as well, but hopefully not in his first one. Though his brother, BQ1 showed they are both running machines.
Great morning for a long run, about 32 degrees and no wind. Really like this time of year with the leaves changing and the sunrise. Awesome stuff. We both took it pretty easy most of the way. My plan was to start the marathon pace push at mile 14. G decided to go as well, but of course as soon as it was time to go, another hill. Thankfully, it was a short one and we were able to maintain a 6:48 pace. We held pretty evenly for the next 3 miles where G said he was going to back off. He decided to go one more mile with me.
I ended caving in the last half mile and only got 19.5 miles with 5.5 miles worth of marathon pace. I started to cramp up and shut it down. G, soldiered on and got his 20 miles. Pretty impressive, first 20 miler and 4 miles worth of fast finish. He was pulling me along the entire morning and especially in the marathon pace push.
Wednesday, October 19, 2011
Validation
Yasso 800's. I think most marathoners have at least heard of them. The marathon program I'm using now and for my PR effort has them scheduled about 7 weeks out. Last time I ran them, it was the confidence boost I needed to attempt a 3:05, when I had been training towards a 3:10. (actually they had me secretly thinking I could pull off a sub 3:00). I've also been injured pushing to hard several years ago.
This mornings effort sucked. Really almost expected it. I'd been wondering how in the world I was going to run 8-10, 3:00 800's when I was having trouble running 60 seconds at 6:00 pace. Warmed up for a mile with G in the misty/drizzle. The temperature was 45 degrees and a pretty strong wind. Ran 4 repeats and didn't hit a single one on target.Closest was about 4 seconds off.
Changed directions on the track and increased the recovery a little bit. I'd been taking a 400 meter recovery at a slow jog. This time I walked for a 100 meters and then slogged the remaining 300 meters. I was startled by another runner on the track and switched directions so we'd both be running the same way. I hit the start line about 10 yards behind this runner and started out for rep number 6. He was moving quicker than me, but stopped at 200 meters. I kept going and had my fastest rep of the day, 3:01. Damn. Just where I should have been all along.
Guess, I need someone pulling me on the track. That, plus it felt like the wind was blowing in my face for 300 meters of each of the laps. Plus, the cooler weather had me feeling aches and twinges I haven't had in awhile. I ran one more rep, but it was another slow one and called it a day.
The running streak has me feeling strong. I just don't seem to have any 5k speed. That's okay by me, don't really need it for the marathon.
This mornings effort sucked. Really almost expected it. I'd been wondering how in the world I was going to run 8-10, 3:00 800's when I was having trouble running 60 seconds at 6:00 pace. Warmed up for a mile with G in the misty/drizzle. The temperature was 45 degrees and a pretty strong wind. Ran 4 repeats and didn't hit a single one on target.Closest was about 4 seconds off.
Changed directions on the track and increased the recovery a little bit. I'd been taking a 400 meter recovery at a slow jog. This time I walked for a 100 meters and then slogged the remaining 300 meters. I was startled by another runner on the track and switched directions so we'd both be running the same way. I hit the start line about 10 yards behind this runner and started out for rep number 6. He was moving quicker than me, but stopped at 200 meters. I kept going and had my fastest rep of the day, 3:01. Damn. Just where I should have been all along.
Guess, I need someone pulling me on the track. That, plus it felt like the wind was blowing in my face for 300 meters of each of the laps. Plus, the cooler weather had me feeling aches and twinges I haven't had in awhile. I ran one more rep, but it was another slow one and called it a day.
The running streak has me feeling strong. I just don't seem to have any 5k speed. That's okay by me, don't really need it for the marathon.
Monday, September 12, 2011
long way out
Trying to coordinate my training plan with the plan the W brothers are using. We’re all doing at least 2 speed/quality workouts per week and some type of long run on the weekend. We’re 12 weeks out from Rocket City. Last week we were able to do one speed workout together and an easy run. I attempted to do their workout on Sunday’s long run.
My plan called for 16-18 easy miles. The W brothers were going 16 miles with the last 30 minutes at a moderate/hard pace. We tried a new route, which seemed to drop continually for the first 7-8 miles. Only a couple of small rises before mile 9 and only a few more on the rest of the run. The fast guys hung back with us until about mile 8 before they picked up the pace and took off. It was nice to have a different route. I ended up just chasing in the last 5 miles and never really got to close to catching them. Overall pace for the run was about a minute slower than planned marathon pace. Still to early in my cycle to start doing fast finish long runs.
Guys were talking about some new tapering plan in a book by Inigo Mujika. I couldn't find much about it on the web. I’ll wait and get the cliff notes version after these guys are done reading the book. Seems like the volume is cut more than in traditional tapers, but the intensity level remains high. Pretty much what McMillan does in his taper. It did emphasize the importance of recovery. That’s one point that I’m really trying to make happen this cycle.
This mornings recovery run was at a 9:33 average pace. That’s about the ultra shuffle pace I use in a 50k. I start out super slow, close to a 10:00 mile and gradually speed up. This morning I never speed up. None of the guys I run with can run this slow. This is the same kind of pace I used in the last marathon cycle, except on the golf course. I’m not getting on the golf course this year, I can’t seem to run out there without tripping in a hole.
This is the 3rd week of miles in the mid 60's. Next week I'll increase my daily runs to 9 miles. I'm targetting 70-75 miles per week for the next 3 weeks. The increased miles and the streak haven't been an issue. Endurance is coming around, but the ability to hold speed it isn't there yet.
Found a cool link that summarizes a couple of the more popular marathon training prorams.
My plan called for 16-18 easy miles. The W brothers were going 16 miles with the last 30 minutes at a moderate/hard pace. We tried a new route, which seemed to drop continually for the first 7-8 miles. Only a couple of small rises before mile 9 and only a few more on the rest of the run. The fast guys hung back with us until about mile 8 before they picked up the pace and took off. It was nice to have a different route. I ended up just chasing in the last 5 miles and never really got to close to catching them. Overall pace for the run was about a minute slower than planned marathon pace. Still to early in my cycle to start doing fast finish long runs.
Guys were talking about some new tapering plan in a book by Inigo Mujika. I couldn't find much about it on the web. I’ll wait and get the cliff notes version after these guys are done reading the book. Seems like the volume is cut more than in traditional tapers, but the intensity level remains high. Pretty much what McMillan does in his taper. It did emphasize the importance of recovery. That’s one point that I’m really trying to make happen this cycle.
This mornings recovery run was at a 9:33 average pace. That’s about the ultra shuffle pace I use in a 50k. I start out super slow, close to a 10:00 mile and gradually speed up. This morning I never speed up. None of the guys I run with can run this slow. This is the same kind of pace I used in the last marathon cycle, except on the golf course. I’m not getting on the golf course this year, I can’t seem to run out there without tripping in a hole.
This is the 3rd week of miles in the mid 60's. Next week I'll increase my daily runs to 9 miles. I'm targetting 70-75 miles per week for the next 3 weeks. The increased miles and the streak haven't been an issue. Endurance is coming around, but the ability to hold speed it isn't there yet.
Found a cool link that summarizes a couple of the more popular marathon training prorams.
Monday, August 29, 2011
it's a process
Four weeks down in the build up for the sub 3 marathon attempt in Rocket City. Fitness level is coming back nicely. Pleasantly surprised when I saw 37 bpm on the heart rate readout of the Garmin. (that was resting, seeing how low I could get it) Never was much of a fan of the HR monitor, but it is kinda cool to compare numbers. Used it on the two of the quality workouts this week. The new/refurbished Garmin 305 didn't arrive in time for my steady state workout on Wednesday. I'll continue to wear it for the quality stuff, so I can compare to the previous training cycle.
BQ1 is really running strong. He was on my heels on my progression run and he was going 17 miles. At this rate, he's going to be the one running sub 3 and I'll be chasing him. Still, way early in the training and plenty of time to build some speed. Did have some speed on the one workout where I needed it this week, just not the endurance. Seems like the endurance takes the longest to build.
Biggest surprise this week was lack of hill strength. Shouldn't have really been a surprise, no hill repeats so far this cycle. I'll start them this week. I was able to run up the hills with a little more authority versus several weeks ago. The big difference was trying to go up the hills at a quicker pace. An hour into my progression run and one of the steeper little hills(Dolly Parton) made my heart feel like it wasn't going to explode. Stopped to catch my breath. (named for the same type of hills on the White Rock Marathon course in Dallas) Ended up just running the last hill(Spain) at a moderate pace and then going close to marathon pace to finish the workout.
BQ1 is really running strong. He was on my heels on my progression run and he was going 17 miles. At this rate, he's going to be the one running sub 3 and I'll be chasing him. Still, way early in the training and plenty of time to build some speed. Did have some speed on the one workout where I needed it this week, just not the endurance. Seems like the endurance takes the longest to build.
Biggest surprise this week was lack of hill strength. Shouldn't have really been a surprise, no hill repeats so far this cycle. I'll start them this week. I was able to run up the hills with a little more authority versus several weeks ago. The big difference was trying to go up the hills at a quicker pace. An hour into my progression run and one of the steeper little hills(Dolly Parton) made my heart feel like it wasn't going to explode. Stopped to catch my breath. (named for the same type of hills on the White Rock Marathon course in Dallas) Ended up just running the last hill(Spain) at a moderate pace and then going close to marathon pace to finish the workout.
Sunday, August 21, 2011
week 3
Still don't have my Garmin/GPS. But, I did get a new heart rate monitor strap. It arrived on Friday. Called Garmin on Wednesday, because they never did contact me by email. I'd tried calling them on Monday, but the hold time was 20 minutes, that's about how long I ended up waiting to talk with them on Wednesday. They don't have anymore new Forerunner 305's, just refurbished ones. Still going to repair/replace mine with a refurbished one for $79. That's a smokin' deal, considering the new heart rate monitor strap and new 305's are still $139 plus shipping. I wasn't really interested in the newer generations of GPS, the face is smaller and I think I'd have a harder time seeing the numbers.
No GPS, so I'm at the mercy of everyone else's, running on routes I've already measured or guesstimates based on my Timex times. Got 2 miles before the guys showed up this morning. It was a easy one mile out and back. Storm was brewing in the distance with lots of lightning. Really thought it was just heat lighting because it was so frequent. Pretty cool display, lots of low clouds and just before sunrise. Ended a tenth of a mile short of 17 miles. Only because I was so far behind everyone when I finished. Still a decent long run.
Starting to feel stronger on the runs. Weight is back were it should be. Just need to make it to the starting line healthy. Discussion on RunningAhead regarding the need for long runs. This is the article from Running Times. My take away, recovery is very important. That's the one thing I've noticed comparing my training plan with the plan the W brothers are using. It doesn't do much good to have 2 quality workouts a week and a long run if you haven't recovered enough to pull off the workouts.
I'll be running six long runs of at least 20 miles. Plus mileage of close to 70-80 miles per week. The W brothers will still be running as quick or quicker than me, with less mileage. I've tried that route before and it didn't work for me. I need the miles. That's one cool thing about running, what works for one doesn't necessarily work for the others. And there's always someone who can pull off the spectacular. How about winning a marathon without any long runs farther than 16 miles.
Sunday, August 14, 2011
click
Finally this silly streak thing is starting to pay off. First decent long run in forever this morning. Still a long way to go, but at least there was enough gas in the tank for a sorta/kinda fast finish. (still 30 seconds per mile slower than PR shape) Big bonus looking at the weather for the next 10 days, the heat has definitely broken. Lows below 70 degrees everyday. That should help for next weeks long run.
The brothers W decided to go out to the hills for this mornings long run. They wanted 14 miles, I planned on 16, but was only able to get in one mile before they arrived. We went back out to Wilson Hill. Lots of rolling hills and one climb that we do twice, because the course is a lollipop from Kittrell Middle School.
Last week was a down week with total miles in the high 40's. This week ended with 53 miles. Should hit low to mid 50's for the next 2 weeks and maybe hit 60 miles before another down week. Glad to have the W brothers committed to Rocket City. Sure is nice to have someone along on the long runs.
Second week in a row without riding the bike. That's one thing I hate to give up in the marathon buildup. Great blog entry about all of the answers to everything asked on bike forums. "Hey, little round glasses pocket protector collared shirt skid lid rear view mirror sandal wearing schwalbe marathon running pletscher two-leg kickstand tourist – good job." Talking about me?
Sunday, August 7, 2011
First week done
Ended the first week of the 19 weeks leading up to the Rocket City Marathon. I'm going to make another attempt at a sub 3 hour marathon before I turn 50. Decided to go ahead and start the program. Three quality workouts this week. First two went really well, the third, it'll do. To early in the cycle to worry about not completing the workout as planned.
Today's workout was supposed to be a progression run. Plan was to run 30 minutes at 8:30 or so, the next 30 minutes at 8:00 pace and the final 30 minutes at 7:30 pace. Seemed easy enough on paper. First 30 minutes were a little quick. The next 30 minutes, were tough to keep at 8:00, mostly the pace was a little quicker, up to around 7:30 or so towards the end of the hour.
This is about when my Garmin just cut off. Not once, but 3 times. Damn thing. It's been giving me signs that its about to die. Completely dead on 2 runs this week. Hell of time, trying to get it to connect to the cradle to charge.
Final 30 minutes were tough. 7:30 felt comfortable at first, but was real work in the final 20 minutes. One big positive of the workout was blocking out the blister on my toe that started after about 30 minutes into the run. That plus, I did continue past 2 bailout points to shorten the run and bail on the last 30 minutes of work. Did decide not to add a couple of miles of cool down at the end. I was pretty much toast when I finished the 11 miles. Didn't take any water, so that may have helped a little in the final 30 minutes, especially because of the heat and humidity.
Today's workout was supposed to be a progression run. Plan was to run 30 minutes at 8:30 or so, the next 30 minutes at 8:00 pace and the final 30 minutes at 7:30 pace. Seemed easy enough on paper. First 30 minutes were a little quick. The next 30 minutes, were tough to keep at 8:00, mostly the pace was a little quicker, up to around 7:30 or so towards the end of the hour.
This is about when my Garmin just cut off. Not once, but 3 times. Damn thing. It's been giving me signs that its about to die. Completely dead on 2 runs this week. Hell of time, trying to get it to connect to the cradle to charge.
Final 30 minutes were tough. 7:30 felt comfortable at first, but was real work in the final 20 minutes. One big positive of the workout was blocking out the blister on my toe that started after about 30 minutes into the run. That plus, I did continue past 2 bailout points to shorten the run and bail on the last 30 minutes of work. Did decide not to add a couple of miles of cool down at the end. I was pretty much toast when I finished the 11 miles. Didn't take any water, so that may have helped a little in the final 30 minutes, especially because of the heat and humidity.
Subscribe to:
Posts (Atom)
