March 24, 2013

Weekly log from March 11th through 24th

Last week was sort of a recovery week. Took me 4 days or so to come around and feel good. Just in time too. The weekend was great!

Monday: Easy 8.1 w/ core.
Tuesday: 8.5 easy. felt horrible from the first step. got through it without too much complaining.
Wednesday: 1 mile easy. kept the streak alive. barely..shitty week so far just getting worse.
Thursday: 7 miles easy. legs still soar and tired..took me one day last year at this time to recover from a race. Just shows what kind of fitness i had before Boston last year. I should have bowed out last year and ran something later and I might have had a Spring PR. On the other hand i shouldn't have regrets about doing Boston. I did qualify and deserved to be there.
Friday: Day off from work allowed me to get out early. 8 miles. felt great and thew in some strides..oh this week will change?! 3 mile walk later with Britt in the city woods.
Saturday: 18 mile long run. Solid is all i have to say. First 9 into the wind than turned around and banged out 7 miles (close to marathon pace) in 46:26. closed off with 2 miles easy. Happy with the effort, especially on the hills. I believe there is a huge misconception about hitting 20 milers for the marathon. Who set this distance? Yes i think time on your feet is very important for the later stages of the marathon, but why do you have to hit 20 miles? or 22 for that matter? This cycle so far i haven't hit nearly the amount of 20 milers i did last year but it doesn't bother me one bit. I'm hitting workouts during the long run that i believe will carry over quite nicely.
Sunday: 11 miles easy. Felt great today. Funny huh? Met up with a few people and got a  ride back. Nice to get out with some people and just enjoy a run without pushing or worrying about the pace.

Total Miles: 64.5

Although this week had a bumpy start, everything came around for the weekend where i was able to get a good chunk of mileage in. Feeling confident and excited where my fitness is headed. Like I've said all along it's not pre-Boston 2012, but promising for sure.

Monday March 18th:  easy 8 miles. Garmin's been shutting down on me as i head out the drive way. I fear my 5 year old Garmin 305 may be close to the end.
Tuesday: 11 miles moderate/ medium long. Originally planned on 14 cut that back to 12 before starting than to 11 by the time i got to 5 miles.  I won't bitch about it. From 5.5 to 8 miles Loki and I hammered out a few faster splits ( 6:26, 6:13, 6:18). that was fun. Snow coming down pretty hard by the time we finished. not much on the roads yet.
Wednesday: Woke up to a half/day snowday. Had school at 1pm. With over a foot of fresh snow (YES snow in  late MARCH!)  I hit the trails or so I thought i would.  Din't pan out. after a 1/4 mile i was out of breath and decided a mile would be better than nothing on the snowshoes. One last hoorah for the winter. Hit another 5 miles on snow covered roads. 6 total.
Thursday: Workout day: 2 mile warm up, 5 mile tempo in 30:18, 3x2min fartlek with 1:30 rest at 5:29 pace, 2 mile cool down. Hot damn, that fun! Breathing was out of wack for the first couple of miles of the tempo but i settled in nicely and hammered out those short portions at about 5k effort.
Friday: 7.2 miles easy in my Brooks Pure Cadence 1. Second time I've tried another brand other than Asics. Hope it turns out well. These shoes were cheap and similar to the DS trainer series so i went with it, so far so good.
Saturday: Treadmill time! why, well Ty was running 24 hours on the treadmill so i though 2 hours wouldn't be so bad. Workout was 5 miles easy, 4 miles moderate to easy. 7 miles of 1/2 mile at marathon pace followed by another 1/2 mile at marathon pace. Finished off with 2 miles easy. Good stuff. felt strong. Good heat training also. Never know what will happen in April. 18 total.
Sunday: Nice surprise that this group run worked out for me. Didn't think it was going to happen and I know i wouldn't have gone this long without a group to run with. 16 miles (7:12avg)

Total Miles: 80 (highest ever!)
Total Days in Streak: 83
Total Miles in 2013: 598.3

March 10, 2013

Training log week of March 4th

Monday: easy 7.25 after the long run with marathon pace work on Sunday. 
Tuesday: just one of those day's your not in it. 10 miles "medium-long".
Wednesday: treadmill (my piss poor excuse, the wind) t'was windy. 3 mi w/u 5 mile tempo (6:22, 6:18, 3:14, 6:08, 6:03, 3:01) 2mi w/d
Thursday: 7 miles easy at 4:40am. I was up at 3:45! amazing what coffee can accomplish that early.
Friday: 6 easy with strides as a pre-race prep run.
Saturday: 3.5 w/u with Tim, Ty, Matt and Eric R. Chamberlain Half Marathon (13.02 by my watch) in 1:19:15. 2.5 w/d with Tim, and Matt.
Sunday: 4 miles easy. legs soar and tired. Achilles and Hamstring whispering to me. 

Total: 63.4 miles with one core session of 10 minutes. 

Very happy with this week.  We're on spring break here at UMaine and all that means to me is I can work full time and run more! Just sitting at a computer all week for roughly 8 hours a day does take a toll on you. Luckily my boss is pretty laid back so i can bring the dog in and go on 3 or 4 walks with Loki outside in the woods which breaks things up nicely. 

The tempo on the treadmill turned into a disaster. 2.5 miles in I managed to pull the emergency plug which shut it down. Pissed and moaned for second than fired it up to 10 mph for the last couple. Solid workout after that mis-hap.

 The Chamberlain 1/2 marathon was a great precursor to Boston. I didn't have any true goal going in, but i knew I wanted to a) finish  and b) dip under 1:21. With my current fitness and only 8 or so weeks of solid training since the knee problem I was worried, but felt confident I did have some strength to do so.  Went out rather stupidly (okay; ran my own race.) and went with the lead through 2 miles with another guy who quickly dropped off after 4.5 miles. A good group caught us in the first sub-division and I tired to stay with them but I knew that that 5:50ish pace was a little out of my realm. Stuck with them anyhow through mile 6 but decided not to push it and ask for something bad to happen  Hung back with Ty, just cruising. As we made our way over the 395 overpass the wind just sucked the life out of ya. By mile 11 or so Matt caught up to TY and I and flew past us. I responded, and tired to stay with him, than passed on a short downhill after mile 12 and tired to push him to get under 1:19. Both merely missing the sub 19. Had we worked together a little longer we could have gotten the sub 1:19. Clearly I have some work ahead, but very happy with where my fitness is at this point. Splits are all over the place due to lots of reasons (hills, wind, out of shape ect...).

 Time to keep putting in solid work over the next few weeks before Boston. Tempo and marathon work ahead. I think if i can keep plugging away at the long pace work I should be good for something solid. 

I could include a long rant in this post but I'll save that for another time.

The Numbers:
Crow Athletics 100 day Streak: Day 69
Total Miles this year: 453.8
Lifetime Miles: 9166 

March 3, 2013

Training log: Week of February 25th

Monday: Treadmill session: 2 mile warm up 6 miles tempo (6:51, 6:33, 6:29, 6:18, 6:09, 5:58) 1 mile cool down. treadmill (9)
Tuesday: 8 miles Not in the right mindset. Things weren't clicking.
Wednesday: 11 miles. What i call a medium long run.
Thursday:  Treadmill Session: 2 mile warm up. 5.3 fartlek in 33:30. Did 4,3,2,1,2,3,4,5 min on's and half off's. offs at 6:58.
Friday: 7 miles easy. felt great, but  i had no reason to push the pace.
Saturday: Ended up going home Friday night and got a wicked good hike up Ragged Mountain with my uncle and brother.Some great climbing and descending. 5 miles total
Sunday:  Treadmill again! 6 miles easy, 8 miles at planned marathon pace. 2 easy. 16 total

Total: 66.3 miles and three core sessions.

Great week. Ending up with three treadmill sessions wasn't planned but with crappy weather (rain and snow) off and on through Friday I knew just getting some speed would be better for my Boston build up rather than tweaking something at this point. I am wandering if this treadmill sessions are going to catch up to me eventually. Anyone have any long-term experience with this? Some people say the treadmill is so boring but i find you only make it as boring as you want. It's great for mental toughness when you can just play around with the incline and speed. Feeling tired? RUN MORE!

Play hard, RUN HARDER