| Monday | 01/26/09 | Off | 0.0 | ||
| Tuesday | 01/27/09 | 6 Mi w/ 6x100m Strides | 6.0 | ||
| Wednesday | 01/28/09 | 12 Mi w/ 7 Mi @ half marathon pace | 12.0 | ||
| Thursday | 01/29/09 | Off | 0.0 | ||
| Friday | 01/30/09 | Easy Medium Distance Run | 12.0 | ||
| Saturday | 01/31/09 | Recovery Run | 5.0 | ||
| Sunday | 02/01/09 | Long Run | 20.0 | ||
| Week 14 Totals | 55.0 | ||||
1.25.2009
Week 14 Schedule
This is a big week of running. It includes two 12 mile runs, one with 7 miles of threshold, and a 20 mile long run before the Super Bowl. If I get through everything, it will be the highest weekly mileage of this training cycle.
Weekly recap: 1/19 - 1/25
Total Runs: 5
Days Off: 2
Treadmill Miles: 5.0
Total Mileage: 44.8
Total Time: 6:06:44
This was an enjoyable recovery week. There was only one workout with some intervals on Wednesday which I knocked out using the Garmin 305. The other highlight was my return to the pool. I got in two practices with the Reston Masters. Although I hoped out during the main IM sets, I still managed to get in 3000+ meters a session. I'll try to keep swimming going forward for recovery. Longish run on Sunday was nice but I felt a bit dead at the end. I should have taken in some calories when running for almost two hours. Next week is going to be huge.
Days Off: 2
Treadmill Miles: 5.0
Total Mileage: 44.8
Total Time: 6:06:44
This was an enjoyable recovery week. There was only one workout with some intervals on Wednesday which I knocked out using the Garmin 305. The other highlight was my return to the pool. I got in two practices with the Reston Masters. Although I hoped out during the main IM sets, I still managed to get in 3000+ meters a session. I'll try to keep swimming going forward for recovery. Longish run on Sunday was nice but I felt a bit dead at the end. I should have taken in some calories when running for almost two hours. Next week is going to be huge.
| Monday | 01/19/09 | Off | |||
| Tuesday | 01/20/09 | Easy Run on the W&OD. Felt good going out but held back and didn't push. Kept HR in high 130s, low 140s and ran steady. Had some GI cramping at mile 6 but hung on to get home. | 1:09:34 | 8.6 | |
| Wednesday | 01/21/09 | 8 Miles w/ 5x600m (.33 mile) @ 5k pace w/ 90 sec recovery. Did this on the W&OD at night in the bitter cold. Felt OK and logged solid efforts: 1. 2:05 (6:20 pace) 2. 1:59 (6:01 pace) 3. 2:01 (6:09 pace) 4. 1:58 (5:59 pace) 5. 2:00 (6:04 pace) | 1:03:42 | 7.8 | |
| Thursday | 01/22/09 | Recovery Run on the treadmill. Kept things steady and easy at 8:20 pace. Felt good. | 0:43:00 | 5.1 | |
| Friday | 01/23/09 | Off | |||
| Saturday | 01/24/09 | 8 Mile Run with Karolina on the W&OD in the snow showers. Skipped the strides. Nice relaxing run. | 1:12:12 | 8.4 | |
| Sunday | 01/25/09 | Long Run on the W&OD. Felt good going out but had some GI issues around 4 miles. Once corrected things continued well. Felt a little beat from not eating at the end but overall a good run. | 1:58:16 | 14.8 | |
| Week 13 Totals | 6:06:44 | 44.8 | |||
1.19.2009
Week 13 Schedule
Hello everyone. Below is my schedule for this week. Gotta love recovery week!
| Monday | 01/19/09 | Off | 0.0 | ||
| Tuesday | 01/20/09 | Easy Run | 8.0 | ||
| Wednesday | 01/21/09 | 8 Mi w/ 5x600m @ 5k pace w/ 90 sec recovery | 8.0 | ||
| Thursday | 01/22/09 | Recovery Run | 5.0 | ||
| Friday | 01/23/09 | Off | 0.0 | ||
| Saturday | 01/24/09 | 8 Mi w/ 8x100m Strides | 8.0 | ||
| Sunday | 01/25/09 | Long Run | 14.0 | ||
| Week 13 Totals | 43.0 | ||||
Weekly recap: 1/12 - 1/18
Weekly recap: 1/12 - 1/18
Total Runs: 5
Days Off: 2
Treadmill Miles: 6.0
Total Mileage: 48.8
Total Time: 6:20:36
This was a very solid week of training. The week started off well with solid recovery from last week's 20 miler. The mid-distance run on Wednesday was very tough due to bone chilling weather on the W&OD. The key workout was Sunday's 15 mile marathon-pace time trial (noted earlier). Next week is recovery as I transition to more speed work.
Total Runs: 5
Days Off: 2
Treadmill Miles: 6.0
Total Mileage: 48.8
Total Time: 6:20:36
This was a very solid week of training. The week started off well with solid recovery from last week's 20 miler. The mid-distance run on Wednesday was very tough due to bone chilling weather on the W&OD. The key workout was Sunday's 15 mile marathon-pace time trial (noted earlier). Next week is recovery as I transition to more speed work.
| Monday | 01/12/09 | Off | |||
| Tuesday | 01/13/09 | Easy Run on the W&OD. Felt fresh going out and ran steady at 8:00 pace. Legs were too fatigued from Sunday and my HR stayed in the low 140s. | 0:52:43 | 6.6 | |
| Wednesday | 01/14/09 | Easy Medium Distance Run. Ran out on the W&OD to Rt. 28 and back. Brutal cold and windy. Last half was really tough and HR crept up a bit at the end. Overall averaged right on 8:00 pace. A solid effort that left me tired. | 1:52:24 | 14.0 | |
| Thursday | 01/15/09 | Recovery Run on treadmill. Kept things easy at 8:30 pace and felt relaxed the whole way. | 0:51:06 | 6.0 | |
| Friday | 01/16/09 | Off | |||
| Saturday | 01/17/09 | 7 Mi w/ 6x100m Strides on the W&OD. Very cold out but felt OK. Started easy and settled into 8:00 pace. Strides felt good but the cold limited my speed. | 0:56:57 | 7.1 | |
| Sunday | 01/18/09 | 15 Mi w/ 12 Mi @ marathon pace. Breakthrough run. Felt great from the start and settled into 7:05 pace. Stayed consistent with average HR of 155 | 1:47:26 | 15.1 | |
| Week 12 Totals | 6:20:36 | 48.8 | |||
1.18.2009
1/18 Long Run Review
OK - On Sunday I had a 15 mile run scheduled at goal marathon race pace. I went into it the same way I will on race day. I got a good nights rest, ate my usual bowl of cereal for breakfast along with some coffee, and tried to stay relaxed. Given the weather (low 30s) I wore full tights which hopefully won't be the case on race day in March. I also opted for my fuel belt again with three flasks of HEED and one flask of Hammer Gel (diluted with water).
Overall, this was another break-through workout. I exceeded my expectations and felt absolutely awesome. Below are my splits and HR data taken from my Garmin Forerunner 305 during the run.
Total: 15 Miles, 1:47:26, Avg HR 154, Avg Pace 7:08
This was an excellent run overall. I was surprised how well I ran and that I maintained a steady HR in the mid-to-high 150s. I had a few key takeaways coming out of the workout.
Thanks for reading.
Overall, this was another break-through workout. I exceeded my expectations and felt absolutely awesome. Below are my splits and HR data taken from my Garmin Forerunner 305 during the run.
| Miles | Split Time | Heart Rate |
| 1.00 | 0:07:48 | 137 |
| 2.00 | 0:07:20 | 147 |
| 3.00 | 0:07:05 | 152 |
| 4.00 | 0:07:10 | 153 |
| 5.00 | 0:07:03 | 156 |
| 6.00 | 0:07:03 | 158 |
| 7.00 | 0:07:04 | 156 |
| 8.00 | 0:07:06 | 154 |
| 9.00 | 0:07:02 | 156 |
| 10.00 | 0:07:01 | 156 |
| 11.00 | 0:07:05 | 156 |
| 12.00 | 0:06:59 | 158 |
| 13.00 | 0:07:05 | 159 |
| 14.00 | 0:07:07 | 160 |
| 15.00 | 0:06:59 | 160 |
This was an excellent run overall. I was surprised how well I ran and that I maintained a steady HR in the mid-to-high 150s. I had a few key takeaways coming out of the workout.
- I am comfortable running low 7 min pace with my HR in the high 150s when the course is flat.
- I paced the run very well but could have run about 5 seconds per mile slower during the first few miles (7:15).
- On race day, I should start my race off a little slower to keep things near 7:10-7:15 pace through the first 13.1 mile.
- My hydration and nutrition plan worked well for this run. When I finished I felt solid and not 'dead' but I think I need to take more gels and Endurolytes on race day given the warmer temp.
- Running relaxed is key.
Thanks for reading.
1.14.2009
HOLD FAST
OK - so I'm 11 weeks into my marathon training cycle with 10 weeks to go. Since October 27 I've run 399 miles in 54 hours and 30 minutes. Going back to the original schedule, I've only missed two run workouts totaling 9 miles. Overall, I'd assess my training and condition as very good. I can say that I haven't been this consistent in my running in a long time. This gives me a lot of confidence as I move into the second half of my training cycle.
I just need to "HOLD FAST".
1.12.2009
Weekly recap: 1/5 - 1/11
Total Runs: 4
Days Off: 3
Treadmill Miles: 6.0
Total Mileage: 49.4
Total Time: 6:44:37
This was a challenging week on a number of fronts. Not only did I have a challenging run schedule, I also was out of town for work in King of Prussia, PA. Ultimately this resulted in juggling some workouts and led to an injury scare.
The week started off well with some recovery and a 6 mile treadmill run at the hotel gym. From there, my workouts were switched around to accommodate work and I ended up doing a 12 mile and 11 mile threshold run back-to-back once I got home (skipping the scheduled day off). During the threshold run I tweaked my left calve. I was able to run home but there was a noticeable knot in my calve. To avoid any risk of making things worse, I bagged my 5 mile recovery run on Saturday and rest for Sunday. Instead, I did some active stretching and maintained some compression on my lower leg.
My long run on Sunday was scheduled for 20 miles. I decided to go out easy and assess how my leg felt at 2, 4, and 6 miles. If there was any pain or discomfort, I'd quit. If not, I'd press on to get in 20. I started running with Karolina on the W&OD trail and felt surprisingly good. The time off and stretching must have helped because I felt no pain. I started easy with Karolina and then settled into low 8 min mile pace. The weather was cold and windy but overall I felt comfortable until about 9 miles when I had to make a potty stop at Smith's Switch Station. Once done I made my way back to Reston and maintained a steady pace with my HR comfortably in low Zone 3. I picked things up a bit and ran the last four miles in the high 7s. Overall it was an excellent long run. I didn't run as fast as last week (7:40s vs 8:09s) but I felt more relaxed and fresh afterwards. Most importantly, my leg felt OK giving me some confidence that I avoided a potential injury.
This week is going to be challenging with more high mileage running and some long marathon-pace efforts. Hopefully the weather will cooperate and allow for some good conditions for fast training.
Thanks for reading.
Days Off: 3
Treadmill Miles: 6.0
Total Mileage: 49.4
Total Time: 6:44:37
This was a challenging week on a number of fronts. Not only did I have a challenging run schedule, I also was out of town for work in King of Prussia, PA. Ultimately this resulted in juggling some workouts and led to an injury scare.
The week started off well with some recovery and a 6 mile treadmill run at the hotel gym. From there, my workouts were switched around to accommodate work and I ended up doing a 12 mile and 11 mile threshold run back-to-back once I got home (skipping the scheduled day off). During the threshold run I tweaked my left calve. I was able to run home but there was a noticeable knot in my calve. To avoid any risk of making things worse, I bagged my 5 mile recovery run on Saturday and rest for Sunday. Instead, I did some active stretching and maintained some compression on my lower leg.
My long run on Sunday was scheduled for 20 miles. I decided to go out easy and assess how my leg felt at 2, 4, and 6 miles. If there was any pain or discomfort, I'd quit. If not, I'd press on to get in 20. I started running with Karolina on the W&OD trail and felt surprisingly good. The time off and stretching must have helped because I felt no pain. I started easy with Karolina and then settled into low 8 min mile pace. The weather was cold and windy but overall I felt comfortable until about 9 miles when I had to make a potty stop at Smith's Switch Station. Once done I made my way back to Reston and maintained a steady pace with my HR comfortably in low Zone 3. I picked things up a bit and ran the last four miles in the high 7s. Overall it was an excellent long run. I didn't run as fast as last week (7:40s vs 8:09s) but I felt more relaxed and fresh afterwards. Most importantly, my leg felt OK giving me some confidence that I avoided a potential injury.
This week is going to be challenging with more high mileage running and some long marathon-pace efforts. Hopefully the weather will cooperate and allow for some good conditions for fast training.
Thanks for reading.
Weekly Recaps and Happy New Year
Happy New Year everyone! I hope everyone rang in the new year with some Champaign and set a few resolutions/goals for 2009.
I apologize for the lack of updates. I decided to take some time off from my computer during the holidays. Below is a recap from the past few weeks.
----
Weekly recap: 12/29 - 1/4
Total Runs: 5
Days Off: 2
Treadmill Miles: 10.0
Total Mileage: 51.9
Total Time: 6:53:22
This was the first week over 50 miles. The focus has started to shift from base to muscle endurance so the overall pace of the workouts increased to 80% to 90% of goal marathon pace. The key threshold workout on Tuesday included 5 miles at threshold. It was a hard session but I ran well at 6:50 pace. Looking back it was more of a mental-toughness session than anything.
I did my recovery runs on the Pink Trail in Reston and made a decision to do all future recovery runs on the treadmill. The reason is to minimize impact and also control the environment. As much as I like running out on the Reston paths, I find that the frequent hills, twists, and turns don't allow for a relaxed recovery run. In an effort to limit the risk of injury, I'm moving to the deck for all future recovery runs.
The breakthrough this week came during my long run on Sunday. Karolina and I ran on the C&O Canal trail and I tried to closely mimic my race day nutrition. I wore a Fuel Belt and took off running north from Locke 9 towards MD Great Falls. I felt fantastic on the long, straight, and flat gravel trail. I settled into 7:35 pace and stayed consistent and relaxed for the next 14 miles. Nutrition was perfect with a steady stream of Endurolytes, Heed and Hammer Gel. I made it back to Locke 9 and started to feel the efforts of the run. I slowed down a little over the last three miles and finished a little short of my 18 mile goal. In the end I ran 17.2 miles at 7:40 pace with an average HR of 154. I was within 30 seconds of my goal marathon pace and felt pumped after the solid effort.
-----
Weekly recap: 12/22 - 12/28
Total Runs: 4
Days Off: 3
Treadmill Miles: 0.0
Total Mileage: 34.7
Total Time: 4:45:18
Recovery week! This was well timed with the Christmas holiday. I took things very easy and did all the runs outdoors. I did miss one workout (4 mile recovery run) on Saturday which dropped the weekly mileage a bit. Overall it was an excellent 'down' week and my legs felt rested and injury free.
----
Weekly recap: 12/15 - 12/21
Total Runs: 5
Days Off: 2
Treadmill Miles: 19.0
Total Mileage: 46.0
Total Time: 6:25:52
This was my last 'base' training week. It went well overall with the highlight being the threshold workout on Friday. It was a 9 mile run with 4 miles at threshold. I ran the four miles at 6:50 pace and kept my HR in the low 160s. In hind sight I might have been able to run it faster but the overall effort was solid. The 17 mile long run on Sunday didn't go too well. I ate too soon before running and overdressed for the conditions. It resulted in overheating and a much slower effort overall. Overall a solid base training week.
----
I'll get back to regular weekly posts and recaps going forward. Thanks for reading.
I apologize for the lack of updates. I decided to take some time off from my computer during the holidays. Below is a recap from the past few weeks.
----
Weekly recap: 12/29 - 1/4
Total Runs: 5
Days Off: 2
Treadmill Miles: 10.0
Total Mileage: 51.9
Total Time: 6:53:22
This was the first week over 50 miles. The focus has started to shift from base to muscle endurance so the overall pace of the workouts increased to 80% to 90% of goal marathon pace. The key threshold workout on Tuesday included 5 miles at threshold. It was a hard session but I ran well at 6:50 pace. Looking back it was more of a mental-toughness session than anything.
I did my recovery runs on the Pink Trail in Reston and made a decision to do all future recovery runs on the treadmill. The reason is to minimize impact and also control the environment. As much as I like running out on the Reston paths, I find that the frequent hills, twists, and turns don't allow for a relaxed recovery run. In an effort to limit the risk of injury, I'm moving to the deck for all future recovery runs.
The breakthrough this week came during my long run on Sunday. Karolina and I ran on the C&O Canal trail and I tried to closely mimic my race day nutrition. I wore a Fuel Belt and took off running north from Locke 9 towards MD Great Falls. I felt fantastic on the long, straight, and flat gravel trail. I settled into 7:35 pace and stayed consistent and relaxed for the next 14 miles. Nutrition was perfect with a steady stream of Endurolytes, Heed and Hammer Gel. I made it back to Locke 9 and started to feel the efforts of the run. I slowed down a little over the last three miles and finished a little short of my 18 mile goal. In the end I ran 17.2 miles at 7:40 pace with an average HR of 154. I was within 30 seconds of my goal marathon pace and felt pumped after the solid effort.
-----
Weekly recap: 12/22 - 12/28
Total Runs: 4
Days Off: 3
Treadmill Miles: 0.0
Total Mileage: 34.7
Total Time: 4:45:18
Recovery week! This was well timed with the Christmas holiday. I took things very easy and did all the runs outdoors. I did miss one workout (4 mile recovery run) on Saturday which dropped the weekly mileage a bit. Overall it was an excellent 'down' week and my legs felt rested and injury free.
----
Weekly recap: 12/15 - 12/21
Total Runs: 5
Days Off: 2
Treadmill Miles: 19.0
Total Mileage: 46.0
Total Time: 6:25:52
This was my last 'base' training week. It went well overall with the highlight being the threshold workout on Friday. It was a 9 mile run with 4 miles at threshold. I ran the four miles at 6:50 pace and kept my HR in the low 160s. In hind sight I might have been able to run it faster but the overall effort was solid. The 17 mile long run on Sunday didn't go too well. I ate too soon before running and overdressed for the conditions. It resulted in overheating and a much slower effort overall. Overall a solid base training week.
----
I'll get back to regular weekly posts and recaps going forward. Thanks for reading.
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