Sunday, December 28, 2014

Week of 12.22.14 to 12.28.2014

DAY TYPE DISTANCE COMMENTS
Monday   0 miles  
Tuesday 8 miles
Wednesday   11 miles  
Thursday 6 miles
Friday   7 miles  
Saturday 7 miles
Sunday   7 miles  
Week Total 46 miles

Felt awful at the start of the week. Groin, abs and hip on the right side sore and stiff even when I wasn't running. As I continued to run and stretch it slowly got better. Tons of eating for Christmas and family events. Feel bloated.

Sunday, December 21, 2014

Week of 12.15.2014 to 12.21.2014

DAY TYPE DISTANCE COMMENTS
Monday   0 miles  
Tuesday
0 miles
Wednesday   5 miles  
Thursday 5 miles
Friday   6 miles  
Saturday 8 miles
Sunday
11 miles  
Week Total 35 miles

Took three days off and then eased back into it. Since there has been pain and stiffness in my hip and groin I started up some exercises. Even without any added weight trying squats showed me my complete lack of flexibility.

Next week I head back to Portland for Christmas. I'll have to work a little bit but should be a good time to get some rest and see some friends. The guys have already emailed out an Excel list of the races they want to run in the Spring. I must admit it is too early for me to start thinking about racing.

Monday, December 15, 2014

CLUB NATS -- It's CROSS COUNTRY!

Excuse me if I say that I wasn't exactly optimistic about my race or the entire event itself. The only time I had run at Club Nationals was with my original club team back in 2007 when the race was in Ohio. Snow, mud and farmland. One of THE slowest 10K races I have ever run. And then there was the after party. The night culminated with a bouncer forcibly removing us from a Columbus strip joint. God only knows how the rental cars were returned. In summary, the rash on my arm cleared up with anti-fungal cream and I haven't been back to a strip joint since (no I didn't get a lap dance but hey, it was Columbus Ohio).

Fast forward to 2014. We put a rag tag team of seven runners together for the club nationals meet. After a ninety minute drive we arrived at the Lehigh University Paul Short course. Lehigh Valley was in fact a rather large valley with a track stadium and miles of fields. The race had already been touted as the largest club cross country nationals meet yet. Tents and runners crowded the course as I stepped onto the grass. To say the course was fast was an understatement. Even Keven Lee would approve of the landscaping.

Amazingly there were over six hundred runners on the line. Justin would later grumble that he was passed by heavy set runners breathing like three pack a day Joe. I can't quite say it was that bad for me but it certainly was no picnic. With marathon speed you can throw it down like you're in fourth gear but it doesn't mean you'll ever leave second. We had been training three months for a game of long distance chess and here we were in a giant cluster fuck of roshambo, go figure.

Our overall team finish wasn't half bad thanks to Nate and Geraint. Their sub thirty-two minute performances kept us from the basement in a field that saw one hundred and seventy-five runners under thirty-two minutes. On another optimistic note, we had a young college runner round out our top five.  We all left talking of next year. Around the marathon, injuries and track races maybe we can remember to leave some time for good old cross country.

It's CROSS COUNTRY and ANYTHING goes BABY!





Sunday, December 14, 2014

Week of 12.8.2014 to 12.14.2014

DAY TYPE DISTANCE COMMENTS
Monday   0 miles  
Tuesday Track 11.5 miles 1000m, 400m, 1000m, 400m, 1000m 400m, 1000m (400m/200m rest)
Wednesday   8 miles  
Thursday 7 miles
Friday   5 miles  
Saturday Race 12 miles 10K XC (33:51)
Sunday   0 miles  
Week Total 43.5 miles

On Tuesday Geraint wanted strong turnover at race pace on the thousands with a little extra on the fours. Justin, Alex and I ran together but neither of them stayed with me on the thousands which I found odd because I only dropped down to 3:12. While we had a team of seven guys running on Saturday we only had three runners that have actually been training and racing cross country.

For the remainder of the week I had the return of pain, stiffness and pressure to my right hip/groin/ab area. I did a little research. I am beginning to think the culprit is my hip (after three years maybe I should address this). With two to three weeks of not much to do I hope to begin some strengthening. After speaking with Geraint on the way back from the race he suggested strengthening and stretching my gluts.

Monday, December 8, 2014

Week of 12.1.2014 to 12.7.2014

DAY TYPE DISTANCE COMMENTS
Monday   7 miles  
Tuesday Track 11 miles 3200m, 1200m, 3200m (11:03, 4:00, 11:02) 400m rest, extra rest for me after first interval
Wednesday   5 miles  
Thursday 7 miles
Friday   0 miles  
Saturday 8.5 miles
Sunday Long Run 15.5 miles  6:45 average pace
Week Total 54 miles

The workout on Tuesday was actually six miles worth of work. I had to use the bathroom after the first interval and missed lap one of the second interval. I still decided to skip the last mile repeat of the workout. Justin seemed to be in good shape keeping the pace right on but I am a bit more wary. I have run a lot less volume than the rest of the guys. With less of an aerobic base I expect my legs will take longer to recover from a marathon.

The rest of the week was rather uneventful until the Sunday long run. We started out relaxed but the pace quickened after the first trail portion. After re-entering the woods we run up a very large hill. I hadn't given it much thought until I went to put on the breaks going downhill. A mile later my left quad had tightened up. About a mile later Justin dropped the pace to mid five twenties for the last mile or so back to the museum. I was all to happy to slow my pace and jog it in. After a bathroom stop my leg felt better but I fear I may have flown a little close to the sun on week one.

Sunday, November 30, 2014

Week of 11.24.2014 to 11.30.2014

DAY TYPE DISTANCE COMMENTS
Monday 0 miles
Tuesday 0 miles
Wednesday 0 miles
Thursday 0 miles
Friday 0 miles
Saturday 7 miles
Sunday 10 miles
Week Total 17 miles

Stiffness and pain in my legs was mostly in my quads. By Wednesday I had no pain or soreness left. Took five days off and did some easy walking.

Thanksgiving week was filled with food, sweets and beer. After a week of an uncomfortably full stomach I am over the gluttony. Ironically Justin and I were the only ones that showed up on Sunday. I had had a little too much to drink the night before so it was nice to get the run over early and lounge around the rest of the day. 

Justin is already talking about training for the 10K this spring. Next race up is XC Nationals in two weeks!

Friday, November 28, 2014

Philadelphia Marathon

Justin had arranged for me to have an elite sticker on my bib so we could both access the private start tent. The trolley was running ten minutes late but I had the time. Coming down with a cold on Tuesday had given me plenty to worry about but by the time I got myself to the start tent this was far from my mind. I absolutely needed to use the bathroom as many times as possible before the race. I had purposely skipped coffee to prevent an upset stomach. Luckily with the elite sticker I had access to a private bathroom and took full advantage.



When the gun went off Justin, Geraint and I formed a small pace group and quickly ticked off the first mile in 5:42, right on pace. I stuck myself right behind them and focused on their feet. In large marathons I have had the habit of looking around and taking in the sights which was something I needed to avoid at this pace. My only successful marathon run had come from a slow conservative pace at the start, today I was asking my legs to hit pace immediately.

Justin is a bit of a talker on runs and the race was no exception. Within the first three miles he had already added two more runners to our marathon group. With the half marathon runners also surrounding us there was some interesting trading of places going on for me within the pack. I kept my head down except to steer myself to the side of the road for water. At mile six, completely zoned in on the feet in front of me I took my second gel (first gel fifteen minutes prior to the race).

At eight miles we were in West Philly and hitting the largest hills of the course. I quickly asked Justin and Geraint if our intention was to run effort not pace up the hills and got an affirmative. We worked well up hill and Justin later reported us to be seven seconds slow on the last mile but still on pace overall. From nine miles to the halfway mark we had downhills and several turns, including the first u-turn to negotiate. As we approached the museum the half marathoners pealed off. Turning the corner and passing the museum we sped downhill and onto Kelly Drive with a first half split of 1:14:52.

We ran in a tight pack of five to six runners completely alone. The pace was becoming an effort (this was later confirmed by Justin and Geraint, who both noted my struggle). I was sticking right behind Geraint, watching his feet and telling myself to work with the group until sixteen miles. I continued to zone everything else out and concentrate on each section of the course. I remembered our ten mile workout on Kelly drive from a month before. If I could get to sixteen miles with the group I could run that workout again I told myself.

We crossed the Falls Bridge and to my surprise a sizable group of runners passed us in the other direction. I realized they must have been running mid two twenties pace. We hit the second turn around soon after. As we passed back over the bridge and took the left to Manyunk Geraint peeled off. He had paced us perfectly (with some instruction from Justin) for over seventeen miles.

We hit eighteen miles and everything happened fast. I tried to pull up along side Justin but couldn't maintain. The gels didn't seem to help much now but I was still taking them. I dropped off the pack but as I did the entire group strung out with Justin at the lead. We moved down the hill into Manyunk and made the final u-turn at the bottom. I hit mile twenty headed out of Manyunk realizing I was slowing and losing my chance to break two thirty. Justin was visible on the hill above me, clutching his side awkwardly with a cramp. I can run my second fastest marathon ever, I told myself! I rallied as much as I could with this thought. Keep fighting I told my legs and I can run a nice time, maybe 2:32.

As the Falls Bridge appeared again on our right we passed slower runners going the other direction. It was enough to lift my spirits as I moved back and forth with a couple runners. Runners that passed me back I began to draft, locking into their rhythm and then trying to surge with them when I had the strength. Tracking pace and time was useless I was just battling to finish. The miles ticked by as I went back and forth with another runner. We hit mile twenty four and I found myself moving along side him more and more. Once mile twenty five appeared I was kicking for the finish. It was a very painful and slow move that took the effort of my entire body (my sister later commented on the look of pain on my face as she passed me going the other direction). I had no idea what my time was until I saw the clock at 26 miles about to hit 2:30:00. There was 0.2 miles to go which meant I could easily sneak under the 2:31 mark for a personal best. I kicked hard through the line and almost ran into Justin who was waiting for me.

The last fifty meters!

I had run 2:30:46, good for 23rd overall. Justin had run 2:30:09 for 20th place. We had missed our goal but it didn't matter for we had raced as hard as we could and both grabbed new personal bests. Weeks before the race I told myself that no matter what I had to fight over the last six miles. The feeling of clawing  my way to a personal best after hitting a wall at eighteen miles is hard to explain for those that don't run. It is what keeps me coming back for more. I later learned that Dan Vassallo (a fellow Maine-iacs team member) had won the race and qualified for the Olympic Trials. To top off the day I got to stand quietly by myself at the finish line and watch my sister run a personal best of 3:59 in her second ever marathon.

Monday, November 24, 2014

Week of 11.17.2014 to 11.23.2014

DAY TYPE DISTANCE COMMENTS
Monday 0 miles
Tuesday Track 9 miles 2 x 3200 meter (11:22, 11:20) 400 m rest
Wednesday 0 miles
Thursday Track 6.5 miles 5 x 400 meter (on feel)
Friday
6 miles
Saturday 4.5 miles
Sunday RACE 26.2 miles Philly Marathon- 23rd place, 2:30:46
Week Total 52 miles

On Monday I had a strange feeling that I should be careful about not catching a cold so I did not run in the rain. Tuesday at about noon my nose started to run and my throat felt a little scratchy. For the last tune up workout on the track I felt a little light headed but everything else was fine. That night I woke twice in the night to have some tea to help my dry and sore throat. On Wednesday I started to feel better but decided not to run. I got to bed early and felt much better so I went to the track to test my legs Thursday night. The pace felt okay but I noticed shortness of breath.

By the weekend all I could do was rest. Mid-day Friday I began to bulk up on carbs. After my bathroom stops last year I was careful to use the Endurox a couple times on Saturday to add extra carbohydrate. By race morning I was excited but still a bit hesitant. All the work was there and I had a group of at least two other runners prepared to run at 2:30 pace. If I could remain focused and keep my legs under me I'd have a change at a personal best.

Monday, November 17, 2014

Week of 11.10.14 to 11.16.14

DAYTYPEDISTANCECOMMENTS
Monday7 miles
TuesdayTrack11.5 miles4 x 1600 meter (5:25, 5:20, 5:14, 5:10) 400 m rest
Wednesday8 miles
Thursday5.5 miles
Friday
0 miles
Saturday9 miles8 x 1 min on/ 1 min off at MP pace
SundayLong Run13 miles
Week Total54 miles

Second week of the taper is 60% of peak mileage and it doesn't seem like much. My legs didn't feel great on any of the days. On the Tuesday workout I struggled to find rhythm, if anything the second half felt better. The pick ups on Saturday and the long run on Sunday both went fine but I didn't feel light and quick like I'd hoped. For some perspective I looked back at my log comments prior to my personal best marathon in 2012. Throughout the last weeks I complained that my legs felt asleep and not much energy. This makes me feel a little better about things but I won't know until the race. Since I have only raced once in this entire training cycle (and it was a bad one) I think everything is more uncertain than normal. Hopefully having at least two other runners to pace with for 13-15 miles will get me to a point in the race where my legs are under me and I have built up some confidence.

Monday, November 10, 2014

Week of 11.3.2014 to 11.9.2014

DAY TYPE DISTANCE COMMENTS
Monday   8 miles  
Tuesday Track 12.5 miles 3 x 3200 meter (11:10, 11:05, 10:22) 1:30 rest
Wednesday   7 miles  
Thursday 11 miles
Friday MP Pace 16 miles 8 miles @ MP (45:20)
Saturday 5.5 miles
Sunday   10 miles  
Week Total 70 miles

First week of a three week taper. Most of the week felt just like a well needed recovery week.

On the Tuesday workout Justin ran four by 3200m. I felt that workout a little longer than I needed, especially after last week. I opted for just three intervals and on the third repeat let my legs go a bit. I was still pretty tired from the week before but it felt good to get a little speed on the track.

As I was unable to locate a race for the weekend I joined Justin on Friday for some marathon paced work. We ran the museum loop. On the way out most of the four miles were into a stiff wind. I couldn't find a rhythm but tried not to get frustrated. The pace seemed out of sync. After crossing the bridge the last half felt great. The workout was actually a nice confidence booster.

Sunday, November 2, 2014

Week of 10.27.2014 to 11.2.2014

DAY TYPE DISTANCE COMMENTS
Monday 10 miles
Tuesday Track 13.5 miles 10k (33:59)
Wednesday Medium 10 miles
Thursday 16 miles 2 x 8k (27:52, 5:30 rest, 27:58)
Friday MP Pace 10 miles
Saturday 8.5 miles
Sunday MP Pace 22 miles 9 miles, 10 miles (27:55, MP effort)
Week Total 90 miles

This was the last week of higher mileage before the start of the taper. Justin does a two week taper, but so far as workouts are concerned it should still work well.

My prior marathon training has typically consisted of one long run and one workout a week. Our approach for this race has been one more of attrition, not to say that we haven't had some hard workouts. This week we started with a 10k on the track slightly slower than 1/2 marathon pace on Tuesday and then hit the track again on Thursday for some pace work at just under marathon pace.

Sunday morning I woke to extreme wind and didn't know if we'd keep to the plan or not. At about nine miles we jumped back on the river path and started the marathon pace portion. I wasn't sure how I would keep it up and wasn't paying attention to the pace because Nate had joined us and I was just following behind him and Justin. I didn't lead any of it but survived. I felt out on my feet at times but mile one didn't seem much different than mile eight. Physically it was tough but mentally it was one of the harder workouts I have run.

Wednesday, October 29, 2014

Week of 10.20.2014 to 10.26.2014

DAY TYPE DISTANCE COMMENTS
Monday 10 miles
Tuesday Track 12 miles 3 x 3200 m (10:41, 10:44, 10:42), 2 min rest
Wednesday Medium 15 miles 1:45:00
Thursday 7 miles Real easy
Friday MP Pace 18 miles 11 miles @ MP (1:02:20)
Saturday 10 miles 2 miles AM/ 8 miles PM
Sunday 13 miles
Week Total 85 miles

Wasn't sure how I would rebound from the race. Pleasantly surprised on Tuesday when I actually had to slow down a couple times in the workout. I think Justin was a little more fatigued given that he had a stronger race effort on Sunday.

My parents arrived in town Tuesday night so I had taken the rest of the week off. The Friday workout seemed to weigh on me during the day after my parents left. Paul and Colin joined us for the workout and Justin and I ended up leading almost all of it since the pace felt reasonable. It was a much easier effort than the eight miles we ran weeks before (even with my keys coming loose on my shoe over the last 2-3 miles.) We ran the last mile a bit quick but everything else was right about 5:41 pace.

The weekend was wedding time for Skipper! Didn't get totally sloppy but I didn't really hold back either. Open bar both nights and the wedding was spectacular. I slept in Sunday and grabbed a slow thirteen in the wind. All and all I could have felt worse.

Thursday, October 23, 2014

Seaside Half Marathon

Seaside Half Marathon
I met Justin at quarter of six. After picking up his girlfriend Lauren we made the ninety minute drive due East to Seaside, NJ. The race started and ended at a large bar on the boardwalk. It resembled Old Orchard Beach or Hampton Beach but much larger. Upon arrival we learned that the course had been changed and was now a two loop course. This put six miles of the race on the boardwalk. Days before the race the forecast predicted up to twenty-five mph winds. Despite this I felt very relaxed and calm before the race.

The first mile was close to five thirty and I could tell Justin was pressing the pace with the wind at our back. The pace felt fast to my legs but I wasn't breathing that hard once we got passed the first mile mark. Most of my body felt the pace was slow, except my legs, which were non-responsive. At about three miles I told Justin just to go ahead without me.

As we looped over the course we passed the slower runners coming the other way and the 5K runners. Running on the boardwalk we passed bars and amusement rides. The whole thing was like a dream I always have, running through crowds and through buildings. And then there were my legs that were stuck in slow motion, just like the dream.

Despite being alone for the next ten miles with long stretches of strong wind I stayed somewhat positive. The miles into the wind along the boardwalk were approaching mid five-fifties and in the back of mind I knew breaking 1:15 was probably out of reach. Over the back half of the second loop Justin was out of sight but I felt the runner in third slowly closing. I kept my legs moving and pushed on. Ironically I finished exactly at 1:15 in 2nd place. Justin had won and run 1:13 flat which I decided was a very good run given the conditions.

My first reaction was that I had to completely rethink the marathon. Justin immediately told me not to freak out. I realized that my warm up had not been sufficient and decided racing at the end of a recovery week was also a mistake. Excuses aside, it is still a huge blow to my confidence to know that in five weeks we will be trying to run twice the distance at this same pace.

Sunday, October 19, 2014

Week of 10.13.2014 to 10.19.2014

DAY TYPE DISTANCE COMMENTS
Monday   5 miles  
Tuesday Track 12.5 miles 5000m, 3200m, 1600m (16:57, 10:27, 5:01)
Wednesday   10 miles  
Thursday 7 miles Real easy
Friday   10 miles strides
Saturday 7 miles
Sunday Race 18.5 miles Half Marathon (1:15:00, 2nd place)
Week Total 70 miles

I had my doubts about running a half marathon at the end of a recovery week. It was clear all week that my body needed some rest. Monday I felt slightly more tired than usual and then on Tuesday the first half of the workout felt much tougher than I had wanted. Felt stale for the rest of the week but went into the race very relaxed.

Race day was a rough run for me. Legs weren't tired but felt asleep and non-responsive. Even the very first half mile I could tell my legs had no zip. The course was extremely windy and half the run was on an uneven boardwalk. It is fair to say that the times may have been two minutes slow, which would put Justin at seventy-one flat which is reasonable. Regardless, running my marathon pace in a half marathon race is discouraging.

Sunday, October 12, 2014

Week of 10.6.14 to 10.12.14

DAY TYPE DISTANCE COMMENTS
Monday 10 miles Recovery
Tuesday Track 13 miles 2K, 1K, 2K, 1K, 2K (6:42.5, 3:13, 6:43, 3:12, 6:30), 90sec/400m rest after 2k, 200m rest after 1k
Wednesday  Medium 16 miles 1:52, medium long, some of it with Justin
Thursday 7 miles Real easy
Friday MP 15.5 miles 2 x 4 mile (22:12, 4 min jog, 22:10), 110% MP
Saturday 10 miles Easy run, very slow
Sunday Long Run 20 miles 2 hours 19 minutes, about
Week Total 91.5 miles Highest weekly total since sometime in 2012?

The workouts were a bit easier this week, which is probably a good thing with it being the final week before a down/recovery week. The track workout had more of a fartleck feel to it because Justin thought 400 meter rest was way too much so we hammer the lap in 90 seconds after the 2Ks. The 2Ks were at about 1/2MP and the Ks were closer to 10K.

Friday night we were debating what to do. Justin had looked up some marathon workouts so we settled on the shorter one, two by four miles. It was another confidence builder, not too difficult given the rest in between. Second four miles actually seemed slightly easier than the first. Had something left this week for the long run and felt fairly strong throughout. I think miles 19 and 20 would have been quick but I had to keep stopping in the city for lights. Paul ran well in Hartford Half with a PR in 1:09:15. Justin and I race the half next weekend!

Sunday, October 5, 2014

Week of 9.29.14 to 10.5.14

DAY TYPE DISTANCE COMMENTS
Monday   10 miles Recovery, untimed
Tuesday Track 12.5 miles 6 x 1600m , 90 second rest (5:06.5, 5:08, 5:10, 5:11, 5:07.7, 4:59.6)
Wednesday   15 miles 1:43:40, medium long, most of it with Justin
Thursday 7 miles Real easy
Friday MP 15.5 miles 8 miles @ MP (6 miles at 34:06, mile 7 and 8 ??)
Saturday 10 miles Easy run, very slow.
Sunday Long Run 20 miles 2 hours 18 minutes, about.
Week Total 90 miles Highest mileage since last year at about this time.

Tuesday workout went better than expected but I wasn't a fan of the 90 second rest, for me that is more of a race simulation recovery rate. By mile four I was feeling it but a funny thing happened. The fifth mile felt better and the last mile felt great. Paul ran 4:45 on the last mile and I finished second just under five minutes. I ended up paying the price for it one hour later with awful stomach pain that left me on the couch the rest of the night unable to eat.

Three miles into the Friday workout I said to Justin that the pace seemed a little harder than two weeks ago and he reminded me that we had both been on a down week. Things were going well until right before the end of mile 7 when there was a terrible accident blocking off the entire road. We had to stop for about a minute or two and run around it. We ran one more mile on pace and called it a day at somewhere between 7.9 and 7.95 miles.

For the Sunday long run it was under fifty degrees for the start of the run. I didn't feel nearly as tired as the week prior but my muscles began to tighten around fifteen miles. I asked Justin his opinion on running a twenty mile long run weekly and we both decided that the Tuesday workout was a good barometer. This week I noticed that I am pretty much hungry every couple hours during the day, every day.

Sunday, September 28, 2014

Week of 9.22.14 to 9.28.14

DAY TYPE DISTANCE COMMENTS
Monday 11 miles Recovery, 1:20
Tuesday Track 12.5 miles 2 x (4 x 800 m), 1 lap rest, 4:30 min rest between sets, 2:26-2:22
Wednesday 15 miles 1:46:20, medium long run, some of it with Justin
Thursday 7 miles Real easy
Friday MP 14 miles 3 x 15 minutes (MP, 1/2 MP, faster), 0:50 jog between each! Approximate pace was 5:43, 5:25, 5:22.
Saturday 9 miles Easy run, very slow.
Sunday Long Run 19 miles 2 hours 9 minutes, about.
Week Total 89 miles Best workouts to date but the mileage may have been too ambitious. Wheels came off on the long run a little.

Tuesday's workout was tough to start since we hadn't done anything that worked the lactic acid systems. The second set was noticeably easier and slightly faster. Friday's workout was identical to that of two weeks ago with less rest, really less than half the rest that we took first time around. Justin wanted to keep the repeats on the quarter mile markers so that we could watch the pace, which meant we really only took 45-50 seconds between the on pieces. After we finished the second set my legs felt like rubber and I wasn't sure how I would finish the last piece. After an opening mile at 5:18 I resorted to drafting Justin until I felt better. The three of us finished together despite Paul's bathroom break mid-workout. On Sunday, my legs never felt good and every time we left the trails the pace immediately dropped to 6:20s. Paul had mentioned that he wanted to run the last portion at marathon pace. Despite a period at 6:00 pace at which time my legs felt good, I decided best to take the shorter way home and skip the pick up. A mile from home I called it a day and walked the last mile. Not sure what I'll have in the tank going into next week.

Sunday, September 21, 2014

Week of 9.15.14 to 9.21.14

DAY TYPE DISTANCE COMMENTS
Monday   0 miles Rest Day!
Tuesday Track 12.5 miles 3200m (10:29), 2x800m (2:26, 2:24), 3200m (10:21), 2min/ 1 lap jog rest each
Wednesday   10.5 miles 1:17, Ran into Justin and added on a little
Thursday 8 miles Easy, 59:20
Friday MP 14 miles 30 minutes @ MP (5:42/mile)
Saturday 5.5 miles Easy run
Sunday   17.5 miles 7.5miles during half marathon race at 6:10/mile
Week Total 68 miles Recovery week with one strong workout and two pace days. Finally feeling some fitness gain.

This week we missed Justin at the Tuesday night workout so I had to hang on to the faster group. It worked out better than expected. The 3200m intervals were evenly paced and the workout sped up naturally as we progressed, mostly thanks to Paul who was really flying effortlessly around the track. Since Justin was also taking a recovery week we opted for an easy 30 minutes at marathon pace for the Friday workout. We both found it easy and talked the entire way, a good confidence booster. Prior to starting the workout we saw Ethan Shaw, who was in the city to run the half marathon on Sunday. On Sunday Justin and I paced a fellow teammate to about 6:10 pace for part of the half marathon. I spoke with Ethan after the race. He appeared disappointed with his time but a lot of the runners were off due to the humid weather. Paul had also fallen off pace around 9 miles and was a little disappointed. Glad I didn't end up paying for a number after all.

Monday, September 15, 2014

Week of 9.8.14 to 9.14.14

DAY TYPE DISTANCE COMMENTS
Monday   11 miles 1:22    
Tuesday 12 miles 2400m, 4800m, 2400m
Wednesday   7 miles
   
Thursday
10 miles
Friday   17 miles 3 x 15 min (2:30, 1:30 rest)    
Saturday 18.5 miles 2:09
Sunday   10 miles slow as shit    
Week Total 85.5 miles Two strong workouts.

Sunday, September 7, 2014

Week of 9.1.14 to 9.7.14

DAY TYPE DISTANCE COMMENTS
Monday   12 miles 1:30:40, slow    
Tuesday 11 miles 1:24, slower
Wednesday   14 miles 1:41 by chance run with Justin, pace feels good    
Thursday Intervals 7 miles Easy, humid and hot
Friday   14.5 miles 2 x 15 min (5:28 pace, DROPPED), so humid    
Saturday 5 miles A crawl
Sunday   20.5 miles 2:21:20, hot, sun, less humid    
Week Total 84 miles Got my ass handed to me by a guy running 120mpw. Reality check.

Sunday, August 31, 2014

Week of 8.25.14 to 8.31.14

DAY TYPE DISTANCE COMMENTS
Monday 12 miles
Tuesday 11 miles 1:24, slow feel like shit
Wednesday 11 miles 1:22, still slow
Thursday Intervals 18 miles 1600m (5:25, 5:30, 5:28, 5:27, 5:24, 5:25, 5:22)
Friday 5 miles deathly slow
Saturday 8 miles
Sunday Long Run 20 miles 2:20:40, humid and mid-80s
Week Total 85 miles Highest weekly volume in a year.