2011 closes on a high note-- I'm running as well as I ever have as marathon training continues. Eight weeks of no missed workouts (though that will change very soon, as previously noted), including today's 18-mile run that brings me to a weekly total of 42. Both numbers are all-time highs.
Mid-30s temperature-wise for the 7:45 start in my Brooks Adrenaline GTS 12 shoes. Very little beer last night, so that was of no concern. I found the hardest part to be mental. I knew I could do the run, but that this is what I'd be doing the next three hours of my life. The time investment, as opposed to the actual mileage.
So the first few miles kinda dragged on, knowing how many more were still to go. I didn't go out hard, intending to use these miles to warm up and prepare for holding an 8:45 pace for nine miles. This first stage was six miles around my neighborhood so I could swing by the house to fuel up (Gu-type substance and 16 oz Gatorade) and shed some warm-weather clothing.
Phase two was an out and back, six miles in each direction. It took a little bit to achieve cruising speed, but once I got there, I held 8:25-8:40 pace for 9.5 miles. I don't really think through problems or generate ideas-- I just watch the miles go by and crunch the numbers my Garmin spits up. There was one fuel stop at six miles here, also.
After about 14 miles, my feet began to hurt. Just good old-fashioned been-on-your-feet-too-long soreness. This wasn't in the original plan, but it does make sense after each foot pounds the earth over 26,000 times. Then I freaked a little, thinking I'd get to 18 and not be really close to home. This went away quickly, since I deliberately did the six out and six back to prevent this. And with 1.5 to go, my legs started to ache. There wasn't really anything else to do, and to run was the only thing I could think of, so that's what I did.
I've spent the rest of the day off my feet, but unable to sleep. It'll be interesting to see if I make it to midnight.
Saturday, December 31, 2011
Wednesday, December 28, 2011
Wednesday Tempo
Today I ran the same run as I did back on Saturday-- ten miles, with eight at 8:15 pace.
It was harder than before. My splits were a little higher, though I did have some decent half-mile splits, and my legs didn't feel as fresh as before. The time was a minute and a half slower (:09 per mile) than before, My only fuel was the blueberry-pomegranate flavor of Gu Chomps and no water, which I understand isn't ideal, since the Gu apparently needs water to work best. I may go back to Sport Beans, since I feel the results have been better for me.
It was also 30 degrees with no wind at the 8:15 am start. I've added some Saucony arm warmers and some brand X gloves from the running shop. Both came off four miles in as the temperature warmed a little. I had a tech shirt and my favorite (only!) running hoodie, as well as leg tights and wind pants. Felt comfortable, temperature-wise.
I have an easy five-miler set for Thursday, and an 18-mile long run on New Year's Eve, which is an off day from work. So I've got that going for me, which is nice.
It was harder than before. My splits were a little higher, though I did have some decent half-mile splits, and my legs didn't feel as fresh as before. The time was a minute and a half slower (:09 per mile) than before, My only fuel was the blueberry-pomegranate flavor of Gu Chomps and no water, which I understand isn't ideal, since the Gu apparently needs water to work best. I may go back to Sport Beans, since I feel the results have been better for me.
It was also 30 degrees with no wind at the 8:15 am start. I've added some Saucony arm warmers and some brand X gloves from the running shop. Both came off four miles in as the temperature warmed a little. I had a tech shirt and my favorite (only!) running hoodie, as well as leg tights and wind pants. Felt comfortable, temperature-wise.
I have an easy five-miler set for Thursday, and an 18-mile long run on New Year's Eve, which is an off day from work. So I've got that going for me, which is nice.
Sunday, December 25, 2011
Holiday Running
Saturday is my long run day, so I'm taking Christmas Day off from running.
Yesterday was the end of another easy week of training, where I typically back off mileage by about one-third. While I do back off on mileage, I'm not backing off on everything during marathon training. I used to make all 'easy week' runs easy and slow-paced. This time, I did intervals Wednesday and a ten-miler yesterday with eight miles at 8:15 pace. I was actually able to hold closer to 8:05-8:10 pace, and a few half-mile splits were under four minutes. 20 ounces of Powerade at 5.5 miles really helped. Felt great to get out there on Christmas Eve and do something really good for myself. 33 miles for the week.
This week's agenda includes the same ten miler (Wednesday) and an 18-miler as the long run on New Year's Eve Saturday, with a projected 42 miles for the week. Both the 18 and the 42 will be new highs for mileage.
My wife and I are planning a trip to Texas just after the first of the year. Driving to Dallas to see old friends and to watch K-State play Arkansas in the Cotton Bowl. Then we fly to El Paso to see my parents and help them celebrate their 50th wedding anniversary.
I won't bore you with details of the trip, it's just that the weekly mileage is set for 43 and 44 for the two weeks that follow the one upcoming. And with all the travel and fun we have planned, I won't make every run. I hope to get a few runs in, but my second 18 miler will have to get rescheduled. There will still be two 20-mile runs scheduled when we return. So I don't think it'll cost me much.
Yesterday was the end of another easy week of training, where I typically back off mileage by about one-third. While I do back off on mileage, I'm not backing off on everything during marathon training. I used to make all 'easy week' runs easy and slow-paced. This time, I did intervals Wednesday and a ten-miler yesterday with eight miles at 8:15 pace. I was actually able to hold closer to 8:05-8:10 pace, and a few half-mile splits were under four minutes. 20 ounces of Powerade at 5.5 miles really helped. Felt great to get out there on Christmas Eve and do something really good for myself. 33 miles for the week.
This week's agenda includes the same ten miler (Wednesday) and an 18-miler as the long run on New Year's Eve Saturday, with a projected 42 miles for the week. Both the 18 and the 42 will be new highs for mileage.
My wife and I are planning a trip to Texas just after the first of the year. Driving to Dallas to see old friends and to watch K-State play Arkansas in the Cotton Bowl. Then we fly to El Paso to see my parents and help them celebrate their 50th wedding anniversary.
I won't bore you with details of the trip, it's just that the weekly mileage is set for 43 and 44 for the two weeks that follow the one upcoming. And with all the travel and fun we have planned, I won't make every run. I hope to get a few runs in, but my second 18 miler will have to get rescheduled. There will still be two 20-mile runs scheduled when we return. So I don't think it'll cost me much.
Thursday, December 22, 2011
Week Seven
The Mercedes Marathon in Birmingham is February 12, and my training in its seventh week. I'm still pleased with how things are going.
Last week's 16-miler went well... It turned into a cross country run for the first half, as I ran the first eight with a friend (several loops) on the course where the collegiate cross country regionals were held on November 12. The red and white lines are still there to mark the course.
The second half was less hilly, but still challenging. I unsuccessfully tried to push the pace a little at times, and ventured into some challenging neighborhoods when I was not at my best. The last mile and a half or so seemed to go by slowly-- my legs never felt like stopping, but I did wish for the run to be over. I don't run with music, since I won't for the marathon. The run timed out at 2:35. My legs felt the worst on the drive home. Never underestimate what a good, hot shower can do. I stood up at work for seven hours that day and didn't feel as bad as I did in the car.
Last week's mileage was 39, 33 this week, and 41 in the week leading up to New Year's Eve. I did intervals during Wednesday's eight-miler, two minutes at 7:45 with a minute rest, eleven times. Saturday features a ten-mile tempo run, where I expect to hold an 8:15 pace for eight miles.
I ran Monday and Tuesday in the new Asics I talked about earlier. They're very stiff, and seemed to pay attention to the very minor case of tendinitis in my right Achilles. Plenty of cushion, but I think they make my feet work harder than they need to, and harder than they do in any of the other shoes I run in.
Last week's 16-miler went well... It turned into a cross country run for the first half, as I ran the first eight with a friend (several loops) on the course where the collegiate cross country regionals were held on November 12. The red and white lines are still there to mark the course.
The second half was less hilly, but still challenging. I unsuccessfully tried to push the pace a little at times, and ventured into some challenging neighborhoods when I was not at my best. The last mile and a half or so seemed to go by slowly-- my legs never felt like stopping, but I did wish for the run to be over. I don't run with music, since I won't for the marathon. The run timed out at 2:35. My legs felt the worst on the drive home. Never underestimate what a good, hot shower can do. I stood up at work for seven hours that day and didn't feel as bad as I did in the car.
Last week's mileage was 39, 33 this week, and 41 in the week leading up to New Year's Eve. I did intervals during Wednesday's eight-miler, two minutes at 7:45 with a minute rest, eleven times. Saturday features a ten-mile tempo run, where I expect to hold an 8:15 pace for eight miles.
I ran Monday and Tuesday in the new Asics I talked about earlier. They're very stiff, and seemed to pay attention to the very minor case of tendinitis in my right Achilles. Plenty of cushion, but I think they make my feet work harder than they need to, and harder than they do in any of the other shoes I run in.
Friday, December 16, 2011
Fresh Rubber
Today, I welcomed the latest addition to my running shoe rotation. These are the new Asics Gel Neo 33, compliments of the shoe company, and a fringe benefit of working at a running store. I've scored three pairs of shoes and I don't know how many shirts and pairs of wicking socks this way.
As I understand it, this is Asics' entry into the minimalist category. It doesn't make a lot of sense, since there is plenty of cushion on the heel, and the weight of 11.5 ounces is a few ounces heavier than my Adrenaline GTS 12. Perhaps a runner can land on the midfoot (as in the Brooks Pure Project) or on the heel. In any event, I do feel plenty of cushion, and I'll learn more about this new pair of running dogs Monday.
The reason I'm waiting until Monday is my 16-mile long run tomorrow morning, as marathon training continues. The plan is to do eight miles at 8:45 pace. It'll make 39 for the week.
As I understand it, this is Asics' entry into the minimalist category. It doesn't make a lot of sense, since there is plenty of cushion on the heel, and the weight of 11.5 ounces is a few ounces heavier than my Adrenaline GTS 12. Perhaps a runner can land on the midfoot (as in the Brooks Pure Project) or on the heel. In any event, I do feel plenty of cushion, and I'll learn more about this new pair of running dogs Monday.
The reason I'm waiting until Monday is my 16-mile long run tomorrow morning, as marathon training continues. The plan is to do eight miles at 8:45 pace. It'll make 39 for the week.
Thursday, December 15, 2011
Tempo Running
Marathon training continues into its sixth week this week.
I'm easing off on my easy runs some-- adjusting to 65-70% efforts on easy days, down from 70-75%. I find that it's easier these days to maintain a nice, even effort on these days, and that I don't have to work as hard to keep my HR down as needed.
Last week's mileage was 35, with a nine-mile tempo run as the Saturday effort. After a mile warmup, I held seven miles at 8:15 pace, which is 20-30 seconds slower than my 5K pace. At first, I was concerned about being able to hold the pace, but the half-mile splits kept clicking at 4:05-4:10. So I was pleased. Total running time 1:18:28.
Also from last week, I did ten two-minute intervals at 7:45 pace, with a minute's rest in between. This was good, solid work.
Yesterday I did the same tempo run. This felt like a harder effort, with some different terrain and a couple of difficult inclines. TRT was 1:17:17, or 71 seconds (:08 per mile) faster than Saturday. So I was really pleased about the effort and the result.
This week's scheduled mileage is 39, with a 16-miler on tap for the Saturday long run.
So I continue to feel really good about training. It's the middle of December, and I ran in shirt sleeves and shorts one day last week, and it's low 60s right now as I head out for an easy four-miler.
I'm easing off on my easy runs some-- adjusting to 65-70% efforts on easy days, down from 70-75%. I find that it's easier these days to maintain a nice, even effort on these days, and that I don't have to work as hard to keep my HR down as needed.
Last week's mileage was 35, with a nine-mile tempo run as the Saturday effort. After a mile warmup, I held seven miles at 8:15 pace, which is 20-30 seconds slower than my 5K pace. At first, I was concerned about being able to hold the pace, but the half-mile splits kept clicking at 4:05-4:10. So I was pleased. Total running time 1:18:28.
Also from last week, I did ten two-minute intervals at 7:45 pace, with a minute's rest in between. This was good, solid work.
Yesterday I did the same tempo run. This felt like a harder effort, with some different terrain and a couple of difficult inclines. TRT was 1:17:17, or 71 seconds (:08 per mile) faster than Saturday. So I was really pleased about the effort and the result.
This week's scheduled mileage is 39, with a 16-miler on tap for the Saturday long run.
So I continue to feel really good about training. It's the middle of December, and I ran in shirt sleeves and shorts one day last week, and it's low 60s right now as I head out for an easy four-miler.
Monday, December 5, 2011
Four Weeks In
I've wrapped up four weeks of marathon training, in preparation for the Mercedes Marathon in Birmingham, February 12.
I really feel my training is going well. I've had weekly mileages of 33,35, 24 and 37, and this past Saturday's long run was a 14-miler (2:18) that felt great. I'm working on what works best in terms of fuel during the run. I ate a small bag of sport beans at four miles, and killed a 20-ounce bottle of Gatorade at 10 miles. This seemed to go well and to agree with me. I also brought half a Clif bar and took one bite with the drink, but it woke up my GI system and forced me into a little stop and go for the last four miles. So it's a work in progress.
My tempo runs have been five and six miles at the projected 8:45 pace, and I've done intervals to 175, which is near my new MHR of 180. I don't think I've ever run that fast or gulped air like that. Pace was right around 6:00.
I'm also idling back on heart rate training, using it only to make sure my easy runs are easy enough. I'm now using mile pace for tempo runs and intervals.
So it's really going well so far. This week is a 35-mile week, speed intervals are Wednesday, and a nine-mile tempo run is Saturday, with seven of the nine at 8:45 pace. Next long run is a 16-miler on Saturday the 17th.
I really feel my training is going well. I've had weekly mileages of 33,35, 24 and 37, and this past Saturday's long run was a 14-miler (2:18) that felt great. I'm working on what works best in terms of fuel during the run. I ate a small bag of sport beans at four miles, and killed a 20-ounce bottle of Gatorade at 10 miles. This seemed to go well and to agree with me. I also brought half a Clif bar and took one bite with the drink, but it woke up my GI system and forced me into a little stop and go for the last four miles. So it's a work in progress.
My tempo runs have been five and six miles at the projected 8:45 pace, and I've done intervals to 175, which is near my new MHR of 180. I don't think I've ever run that fast or gulped air like that. Pace was right around 6:00.
I'm also idling back on heart rate training, using it only to make sure my easy runs are easy enough. I'm now using mile pace for tempo runs and intervals.
So it's really going well so far. This week is a 35-mile week, speed intervals are Wednesday, and a nine-mile tempo run is Saturday, with seven of the nine at 8:45 pace. Next long run is a 16-miler on Saturday the 17th.
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