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April 29, 2008

Training log 4/21 - 4/27

Monday 21
Running Workout 10:00:00 AM - Marathon Pace Run - - 23.00 mi @ 2:09:00.00 (5:36 pace)

Bad day to have a bad day. Should have been 26.2 but I missed my guess at my current level of fitness, again. At 22 my back and hamstrings just locked up. I have never had that feeling before. Just wish I could get it right one of these times. Next time I marathon it will be easy the first half if I have to chain my legs together.

Data:
5.25
5.24
5.22
5.26
5.35
5.21
10.53
5.27
5.30
5.38
5.23
5.29
5.31
5.37
5.27
5.52
6.05
6.02
6.26
6.47
6.40
2.09.38 stopped


I can't have a good boston for some reason.

Tuesday 22
Off

Wednesday 23
Off

Thursday 24
Off

Friday 25
Training Run 6:00:00 AM - 7.00 mi

Saturday 26
Training Run 8:20:00 AM - 6.00 mi @ 42:00 (7:00 pace)

Sunday 27
Training Run 9:00:00 AM - 10.00 mi @ 1:10:12 (7:01 pace)

TOTALS Running: 46 mi

April 20, 2008

Exciting Time

A very exciting time in Boston this weekend with all the racing and playoffs and perfect weather.

Looks like the trend will hold for tomorrow and it will be a great day to rip 26/2 miles from Hopkinton to Boston. It is all over except for the racing now. Just finished my last shakeout of 26 minutes with some strides and some stretching. I feel really fit and strong and can't wait for the race. I am very excited to see what kind of time I can wring out of my legs. I have not been sick or injured for the entire build up which has never happened to me. There are no excuses to lean on. Now I am going to proceed to put my feet up and see how much nothing I can do. I bet it is a lot.

For those of you out on the course tomorrow watching the race, I will be wearing bib #35 and wearing blue shorts with a blue/white singlet and black gloves.

It will look exactly like this.

IMGP0301.JPG

Here is my last week of training for Boston. It is really exciting stuff.

Monday 14
Training Run 12:15:00 PM - 7.20 mi @ 49:47 (6:54 pace)
Tuesday 15
Running Workout 6:30:00 PM - Aerobic Capacity Intervals - - 3.00 mi @ 15:59.00 (5:19 pace)
Wednesday 16
Training Run 11:30:00 AM - 7.20 mi @ 49:40 (6:53 pace)
Thursday 17
Running Workout 5:30:00 PM - Anaerobic Capacity Intervals - - 1.00 mi @ 4:25.80 (4:25 pace)
Friday 18
Training Run 11:30:00 AM - 5.00 mi @ 36:55 (7:23 pace)
Saturday 19
Training Run 10:00:00 AM - 4.80 mi @ 33:26 (6:57 pace)
Sunday 20
Training Run 8:30:00 AM - 3.50 mi @ 26:45 (7:38 pace)
TOTALS
Running: 43.7 mi

Cheer loud tomorrow for those of you on the course.

That's all I got.

April 18, 2008

Lightened Load

The last two tune-up workouts are complete and all that is left to do is rest and race.

Tuesday
Bentley Track
3 x 1600 @ marathon pace with 3 mins rest.

1. 5:20.4
2. 5:21.8
3. 5:17.6

Last workout of the marathon build up. Went really well, felt really good. Hope this means good things to come on the 21st. I would kill for weather like we had last night. Lets hope it keeps up this way.

Broke in new pair of 1001b's

Thursday
200m shake-out at Morgon Bowl.
6 @ 32 and 2 @ MP.
1. 31
2. 32
3. 31
4. 32
5. 32
6. 32
7. 39
8. 37

Legs felt very loose and powerful. Could not slow down the last two to MP as I had hoped to but what does it matter. I will not be starting the race 4:16 pace so who cares.

That's all she wrote. Just three easy mileage days with some strides today and Sunday and I will be done with the marathon training part of the cycle.

That’s all I got

April 14, 2008

First Taper Week 4/7 - 4/13

Pretty boring week. Tuesday was the last real tough workout but it wasn’t even that bad. I am just trying to sharpen up for the race on the 21 and be ready to roll. I have taken a negative split approach to the strategy to ensure I am driving into the finish at Boston.

Besides a few easy pmp miles on the track tomorrow, this week will be a few 7 and 8 mile runs with some stride and a few 4 milers thrown in there this weekend. Nothing really worth reading will be on here until the 21 or 22.

Monday 7
Training Run 11:40:00 AM - 7.20 mi @ 49:52 (6:55 pace)
Training Run 6:00:00 PM - 5.00 mi @ 33:02 (6:36 pace)

Tuesday 8
Running Workout 6:00:00 PM - Aerobic Capacity Intervals - - 6.50 mi @ 33:49.00 (5:12 pace)
Training Run 6:10:00 AM - 5.00 mi @ 34:30 (6:54 pace)

Wednesday 9
Training Run 11:30:00 AM - 9.50 mi @ 1:07:00 (7:03 pace)

Thursday 10
Training Run 11:00:00 AM - 7.50 mi @ 52:37 (7:00 pace)

Friday 11
Training Run 6:50:00 AM - 8.50 mi @ 58:32 (6:53 pace)

Saturday 12
Running Workout 9:30:00 AM - Marathon Pace - 5.00 mi @ 27:26:12.00 (5:29:14 pace)

Lake Boon Loop PMP. If we have weather like this for the marathon I am going to be one happy dude. Should be a good effort no matter what though. The legs felt great, the breathing was easy and I was making adjustments the whole way with no problem. I went too quick on the third mile and forced myself to slow down for the 4th. When I was still too fast I forced my self to not run faster than 5:30 and actually slowed down way too much.

1. 5.32
2. 5.29
3. 5.19
4. 5.27
5. 5.36

Total: 27:26
Sunday 13
Training Run 9:20:00 AM - 11.80 mi @ 1:21:27 (6:54 pace)

TOTALS Running: 82 mi

That’s all I got.

April 8, 2008

The last double

Tuesday April 8th, the last double. What a glorious day the last double of marathon training is. Like a gift handed down from Zeus. No more freezing your butt off at 5:30 in the morning dodging contracting trucks racing to work because no one else is out. No more setting out all your clothes, food, and briefcase the night before because your mornings are a blur of stretch, run, abs shower, teeth, hair, shave, and rush out the door.

Happy day.

Tonight was also the start of the taper workouts.

3 mile @ 5:30 pace 3 min rest, 2 mile @ 10:20, 1 mile @ 4:48, 800m @ 2:20

3 MILE: 5.29, 5.30, 5.25 - 16:26
3.01 rest

2 MILE: 5.10, 5.06 - 10:16
1.58 rest

1 MILE: 4:48
1.49 rest

800m: 2:19.25

The first two repeats felt great, the last two I had to work a bit more than I thought I would have to to hit the times. Maybe just the fact that it was quite a bit colder at the end of the workout than the beginning. The drastic change of pace could also have made them feel like I was working harder. I actually hit them no problem without too much labor but I thought it should have felt easier. I didn't do too many fast strides before the workout either so that may have been a mistake. The good news is the 5:30 stuff felt great. It really seemed like I could average that pace for a long long time.

To all of you who aren't on a marathon taper, have fun running your first session in the morning. I'll be dreaming of you sound asleep.
Ha ha!

That's all I got.

April 6, 2008

T- Minus Two Weeks

Last real week of training.
Hay is in the barn.
Time to pull the rip-cord to slow the pace and volumes down a bit to get ready for the big race. I am satisfied with the first 14 weeks of the training. The last 14 days will be spent sharpening the stick and getting ready to roll on the 21.

Monday 31
Training Run 6:10:00 AM - 5.00 mi @ 35:53 (7:10 pace)
Training Run 11:30:00 AM - 7.20 mi @ 52:35 (7:18 pace)
Tuesday 1
Training Run 11:30:00 AM - 5.00 mi @ 36:52 (7:22 pace)
Running Workout 6:00:00 PM - Aerobic Capacity Intervals - - 10.50 mi @ 55:52.71 (5:19 pace)
Wednesday 2
Training Run 12:00:00 PM - 9.00 mi @ 1:03:45 (7:05 pace)
Training Run 6:00:00 PM - 6.00 mi @ 41:16 (6:52 pace)
Thursday 3
Training Run 11:30:00 AM - 7.50 mi @ 52:44 (7:01 pace)
Running Workout 6:00:00 PM - Anaerobic Capacity Intervals - - 0.75 mi @ 3:13.00 (4:17 pace)
Friday 4
Training Run 5:30:00 AM - 7.30 mi @ 52:17 (7:09 pace)
Training Run 8:30:00 AM - 9.00 mi @ 1:03:00 (7:00 pace)
Saturday 5
Running Workout 8:00:00 AM - Aerobic Capacity Intervals - - 8.00 mi @ 40:29.00 (5:03 pace)
Sunday 6
Running Workout 8:50:00 AM - Long Run - - 15.00 mi @ 1:45:09.00 (7:00 pace)

TOTALS
Running: 111.25 mi

That's all I got.

April 5, 2008

Back to Bentley Track

Is there anything as nice as the first workout on the outdoor track?
After being cooped up at Reggie for the winter and then being pushed to the 1.5 mile road loop on Tuesday, it was pretty sweet to be on the 400m rubber track again.

Bentley Track.
Solo 4 x 2 mile @ 10:08 with 2:00 rest

1. 5.03, 5.07 = 10.10 (1.58 rest)
2. 5.03, 5.02 = 10.05 (2.11 rest)
3. 5.04, 5.05 = 10.09 (1.56 rest)
4. 5.03, 5.01 = 10.04

Ideal Conditions. Overcast, drizzle stopped just before the workout. Light breeze on the home stretch but nothing that you would notice. Compared to the last 5 days there was no wind at all. Wet track but not going fast enough for traction to matter. Wore the 1001B's and they felt great. Calf's were tight for the first half of the first rep and then it was all systems go for the rest of the workout.

That's all I got.

April 4, 2008

cold and rainy

Today we a pretty discouraging run. It just reminded me of last years Boston in which I was all ready to roll and caught a tough day. That is what stinks so much about marathon. It really does depend a lot on weather. I just hope it is nice. The whole run today was spent thinking about contingency plans and how to deal with a stormy or hot day.

Last night.

200m in and out intervals. shooting for 32's but every hard effort was into the wind while the out was with a tail wind. The 200m jog was about 48 seconds each. Short and sweet. Felt very good and loose on the cooldown.

31.57
33.83
33.61
32.85
32.76
32.11

That's all I got.

April 2, 2008

Cruise Intervals . . . Marathon Style

Tough solo cruise intervals workout last night in the beautiful town of Waltham around the Bentley athletic complex. The scheduled workout was 10 miles alternating 5:08/5:30. The wind at the track was tough last night and running into that headwind for 40 laps may have just mentally tucked it to me. I was a little concerned that I was alone on this windy day so mental toughness was going to 90% of this workout. I typically do cruise intervals like 400m on/200m off or hard straights cruise turns. Well this is marathon training. I know I have the fitness for this volume at these paces but sometimes I wimp out in the wind (See Boston 07, Chicago 06).

1.5 mile Bentley Road Loop. Cruise intervals shooting for 5:10 hard/5:30 easy.

1. 7.44
2. 8.16
3. 7.46
4. 8.14
5. 7.52
6. 8.11
7. 7.45

10.5 miles in 55:52.71

The wind was not fun out there and I fell asleep a little bit on the 3rd faster one. It was difficult to judge speed out there with no splits but I have had a really good ‘feel’ for my pace lately and even on the 3rd interval I had a feeling I was slow. The real failure was not doing anything about it. I came back nicely with good focus on the last two though. The workout took a great deal of time and the last two were done in very dark conditions. Finally we had a warm-workout day which I was thankful for because I had a good sweat going before the workout and I think I may have dehydrated myself a bit which was good. All of my prior endurance road workouts were done in cool conditions where fluids were no issue. I didn’t take any water but it was good to be soaked and feel what it was like to sweat outside again.

That's all I got.