Sunday, August 30, 2009

24-30 August; 3 Weeks till Berlin

It was a good week of training with 3 key workouts and 90+ miles. Tuesday was a 10k progression run, Friday was tempo intervals of 4 x 3K at half-marathon pace and today was a long hard 20 miles at about 20 seconds slower than marathon pace.

Friday's run was tough. There was almost no motivation before the warmup and it was very windy. Planned pace for the 3K tempo intervals was 3:27-28/km or 5:33-35/mi. I was right on target for the first two, but a little too fast on the last two. 3K splits were:

10:21 (3:27/km or 5:33/mi)
10:21 (3:27/km or 5:33/mi)
10:16 (3:25/km or 5:30/mi)
10:10 (3:23/km or 5:27/mi)

This morning's long run was also a tough one. 20 miles consisting of a mile warmup, 18 at MP +:20 per mile (~6:10 pace), and then concluding with a cooldown mile. I ran the first 9 (miles 2-10) in 55:29 averaging 6:10 pace. The 2nd 9 (miles 11-19) was in 53:53 (5:59 pace), maybe a little too fast than I wanted. Average pace for the entire run was 6:09.


24-30 August

Mon: Noon - 6M @ 7:02 pace; PM - 5M @ 7:10 pace
Tues: Noon - 5M @ 7:10 pace; PM - 10.5M with 10k progression run in 35:14
Wed: Noon - 6M @ 7:04 pace; PM - 9M @ 6:57 pace
Thur: Noon - 6M @ 7:07 pace; PM - 6.5M @ 7:15 pace
Fri: 13M including 4 x 3K @ 1/2-marathon pace w/ 3' easy rec; splits - 10:21, 10:21, 10:16, 10:10
Sat: 7M @ 6:59 pace
Sun: 20M @ 6:09 pace

Weekly Total: 94 miles

Tuesday, August 25, 2009

25 August

10K progression run on the track this evening. Started out at appoximate marathon pace then slowly accelerated down to around 10k pace. Splits were 5:47, 5:49, 5:41, 5:38, 5:34, 5:25, and 1:20 (400m). 10K in 35:14 (5:40 pace). Mile 2 turned out to be slower than the first, because my mind was somewhere else. I got back on track and had no problems accelerating the pace for the remainder of the workout. The run was good and I felt like I still had a lot in reserve.

Noon - 5M @ 7:10 pace
PM - 10.5M with 10k progression run in 35:14

Desiree Davila's marathon (2:27:53) at the World Championships was very inspiring. Besides Deena and Kara, she is the only American woman to break 2:30 since 2007. Her half splits were 1:14:21 and 1:13:32. The awesome thing about her marathon, aside from the fast time and negative splits, is that she ran her own race and knew what she was capable of running. Now, only if we can all execute a marathon like hers.

Monday, August 24, 2009

24 August

Michael commented on my last post with a couple questions. Instead of answering them on the comments section, I've decided to reply to it as a post entry.

How are you feeling about your preparation?
- I couldn't be happier with the way my preparation and marathon training has gone for the upcoming Berlin Marathon. However, I probably said the same thing in my last two marathon training. It's really tough to say because when I'm feeling fit it'll always be easy to say preparation is going much better than the last time. I think a couple ways to tell is by comparing workouts between this marathon trainup and previous ones, and/or comparing race results. I won't go into the details of comparing workouts and race results, but I'd say that this marathon trainup has shown some improvement in fitness.

- Another reason I'm feeling good about my preparation is that I've been injury-free and healthy during the entire trainup. When I ran my PB (personal best) in Hamburg I came off an injury and decided to run Hamburg only 8 weeks out from the race. It was probably a 12-week trainup because I had a good 4 weeks of consistent training before I decided on Hamburg. Compared to Hamburg, Berlin's trainup is a full 18 weeks with no interruptions from injury or health (knocking on wood).

Do you think this will be a PB run?
For an answer, please refer to the last two sentences of a previous post.

Today: Noon - 6M @ 7:02 pace; PM - 5M @ 7:10 pace

Sunday, August 23, 2009

23 August

Steady 24 miles this morning. With the exception of the first couple miles (body & legs were still asleep), I felt very good and cruised along for 2 hours and 37 minutes. Averaged 6:46 pace for the first 12 miles and 6:19 for the 2nd half. The run ended a 95-mile week.

I watched the World Championship Marathon (Men and Women) the last couple mornings on EuroSport. It was very inspiring, especially seeing and hearing the thunderous cheers each time the runners crossed the Brandenburg Gate. Can't wait to experience it in four weeks.

16-23 August

Mon: AM - 5M @ 7:22 pace; PM - 6M @ 7:07 pace
Tues: 11M @ 6:55 pace including 10 x :30 w/ 1' easy
Wed: AM - 5M @ 7:00 pace; PM - 10.2M @ 6:43 pace
Thur: AM - 5M @ 7:04 pace; PM - 9M @ 6:52 pace
Fri: 13.5M including 10 x 1k (3:21, :21, :21, :19, :20, :20, :20, :19, :19, & 3:18) w/ 200m rec
Sat: 6.6M @ 7:12 pace
Sun: 24M @ 6:33 pace

Weekly Total: 95.3 miles

Friday, August 21, 2009

21 August

The middle of the week here in Holland was very warm compared to the normal summer. Temps reached low to mid-90s on Wednesday and Thursday. Today was a whole lot better with the high only peaking at 75 degrees. It made for a good workout on the track. I did 10 x 1K tempo intervals with 200m easy for recovery. I was initially shooting for 3:22-3:25/km because the legs were feeling a little tired from a combination of Sunday's race and the last three days at 11 miles including a fartlek, 15 and 14 miles. But when I went through the first couple 1k repeats in 3:21 feeling comfortable and steady, I decided to just continue on with the pace. The 10 x 1k splits were 3:21, :21, :21, :19, :20, :20, :20, :19, :19, and 3:18. I think the pace was perfect because I finished the workout feeling like I could have knocked a few more. Tomorrow will be an easy short run and Sunday a long steady 24-miler.

Today: 13.5M including 10 x 1k w/ 200m recovery.
Thur: AM - 5M @ 7:04 pace; PM - 9M @ 6:52 pace
Wed: AM - 5M @ 7:00 pace; PM - 10.2M @ 6:43 pace
Tues: 11M @ 6:55 pace including 10 x :30 w/ 1' easy

Monday, August 17, 2009

17 August

I hope you're all enjoying the Athletics World Championships in Berlin. Thanks to EuroSport, I'm having a great time watching the events. How can you not when you have a superhuman performance by Bolt (9.58 WR), an awesome all-around athlete like Jessica Ennis in the Heptathlon, and Kenenisa Bekele running a 55-second last lap to defend his world title in 26:46.

At the same time, the Americans aren't doing too bad. Some good and noticeable performance include: Tyson Gay running 9.71 for a new American record (he was still a distance back from Bolt....Unbeleivable!). Jenny Barringer continues to run great as she placed 5th breaking her own AR by almost 10 seconds in the steeple. Ritz ran very well with a new 10K PR in 27:22 for 6th. And, we have 3 Americans (Lagat, Manzano & Lomong) that will be in the 1500m final.

Today: AM - 5M @ 7:22 pace; PM - 6M @ 7:07 pace

Sunday, August 16, 2009

Haachtse Stratenloop 10M

Haachtse Stratenloop (Haacht Street Run) 10 Mile: 54:28

At some point I had to run a tune-up race as I normally do leading up to the marathon. On Friday, after looking at the calendar and knowing that I'm only five weeks away from Berlin, I went online to do some race event searching. There were only a few races listed for the weekend in Holland, mostly 5Ks and 10Ks, so I expanded my search to the nearby cities in Belgium. I found the Haachtse Stratenloop 10M (Haacht Street Run) in the Belgian city of Haacht, 1-hour away, to be a perfect fit.

The race course consisted of 4 x 4K loops around the city center. The start was in front of the city church and we made a small U onto the loop course, which I assume was about .095 meters to make it 10 miles. In the 1st loop I ran beside one local runner with another runner drafting off of me. We came through the 2K mark in 6:38 (5:20 pace and a bit too fast). I didn't take down my splits, but I do remember some split times for a few markers (2K, 8k, 10k, 12k) when I did look at my watch or the race clock at the finish. As we started the 2nd loop, the runner who was drafting off of me backed off leaving it to Chris and I to battle for the win. It was obvious his name was Chris because practically all the spectators and some runners we lapped were cheering for him. We completed the 2nd loop (~27:05) still running side by side.

On the 3rd loop at the 10k mark, which we came across in 34:01, I decided to push the pace. I managed to put about a 10 meter gap over the next kilometer. After completing the 3rd loop (12k in ~40:50), I looked back a couple of times hoping to see my lead increase. To my surprise he was actually closing in, and I knew it was just a matter of time till he catches me. This broke me mentally. I then made the decision to let him catch up to me so that we could possibly work together in the last loop. Chris and I were once again running side by side. About midway through the last loop, I started believing that the race was mine to win, because Chris was working and breathing harder than I was to stay with the pace. At about 1k from the finish, I decided to let go of the leash and push hard to the finish. I ended up taking the win by 10 seconds in 54:28, a new personal best by almost a minute.

I am extremely happy with my race today for many reasons.

1) Of course, a new 10M PR. Who won't be happy with a new PR?
2) Overall performance and execution (mentally & physically). I managed to regroup and think positive after being caught to take the WIN.
3) Overall fitness. I ran this race without tapering (does 65 miles on 5 days and one day off consititute as a taper?) and averaging 91 miles for the last 5 weeks.

Saturday, August 15, 2009

Back to normal days

I'm finally done with my two weeks of 12-hour night shift duty. Glad it's all over. Training for the week went well. I did one key workout on Wednesday and the rest easy at aerobic pace. I chose to take today off from running and catch up on some well-needed sleep. Tomorrow, I will run a 10-Mile race in Belgium as my tune-up for Berlin. Here's how the week went.

10-15 August

Mon: 10M @ 6:47 pace
Tues: AM - 5M @ 7:15 pace; PM - 10M @ 6:57 pace
Wed: 13.5M including 6 x 1 mile @ ~10k pace with 3' easy; splits: 5:30, 5:28, 5:28, 5:26, 5:24, & 5:20
Thur: AM - 5M @ 7:20 pace; PM - 10.3M @ 6:52 pace
Fri: 12M @ 6:49 pace
Sat: DNR
Sun: 10M Race

Tuesday, August 11, 2009

3-9 August

I was not able to get in a long run on Sunday because of lack of sleep and 12-hr shift, but still managed to total 95 miles for the week. I will do mostly easy running this week as the long hours of work is keeping the body a bit tired.

Mon: AM - 6M @ 7:06 pace; 4M @ 7:06 pace
Tues: 10M including 5 x 1K (3:09, 3:08, 3:08, 3:07 & 3:06)
Wed: 12M @ 6:42 pace with the last 4 miles moderate.
Thur: AM - 6M @ 6:56 pace; PM - 8M @ 6:48 pace
Fri: AM: 6.2M @ 6:58 pace; PM - 10M including 5M tempo run in 27:33 - 5:31 pace
Sat: AM - 11M @ 6:36 pace; PM - 6.1M @ 6:46 pace
Sun: AM - 5M @ 7:03 pace; PM - 11 @ 6:44 pace

Weekly Total: 95 miles

Saturday, August 08, 2009

8 August

I had an oddly good day of running for a Saturday, a day I normally treat as recovery. I did an 11-mile loop in the morning that goes through all the small villages from the municipality of Schinnen. I cruised this run averaging 6:36 pace, which honestly felt quite easy and comfortable. After my run and during the day, I did nothing special. Stayed home, cleaned a little, watched TV and "tried" to get some sleep for my tonight's 12-hour shift. I was unsuccessful in the sleeping part. I laid in bed for a couple hours with the eyes closed, but mind and body still awake. When 5:30pm came around, I went for a second run. I did 6 easy miles averaging 6:46 pace. Writing in my log 6:36 and 6:46 pace, I certainly don't think it was easy. Maybe suddenly there is a slight improvement in fitness.

Well, I'm off to a long night of work. I expect to be very tired come 9am tomorrow.

AM - 11M @ 6:36 pace
PM - 6.1M @ 6:46 pace

Friday, August 07, 2009

7 August

After having the last couple days off from work, I'm back to 12-hour night shift tomorrow night for a full week. I'm dreading it, but sort of looking forward to it because once it's over I'll have an entire week off before going back to my normal work schedule.

Today, I did an easy 6.2 miles in the morning and then 10 miles this evening, which included a 5-mile tempo run at half-marathon pace accelerating to 10k pace. I ran the 5M tempo in 27:33, 5:31 pace. Mile splits were 5:37, 5:32, 5:29, 5:30, & 5:25. The last couple miles really hurt. I thought about calling it quits as I approached 3 miles. However, when I reached 3 miles I told myself "just do one more mile." And then at 4 miles, I told myself "come on, what's 4 laps". I was glad to be done.

AM: 6.2M @ 6:58 pace
PM - 10M including tempo run (5M - 27:33; 5:31 pace)

Thursday, August 06, 2009

Bib # 5737 in Berlin

I received my Berlin Marathon confirmation. I'll be wearing bib number 5737 on my singlet in 6 weeks and 3 days.

Today: AM - 6M @ 6:56 pace; PM - 8M @ 6:48 pace
Wed: 12M @ 6:42 pace with the last 4 miles moderate.

Tuesday, August 04, 2009

4 August

My legs and body are consistently feeling fatigue and flat coming off of 12-hour night shifts. When I get off from work I'm constantly asking myself whether I should even put on the running shoes. Of course there's only one answer to that question.

Today, I went straight to the track after getting off from work for some quality speed session. I wanted to get the workout done as soon as possible so that I could still have some time for a nice meal and 6-7 hours of sleep. During my warmup, I was considering on cancelling the workout because my body and legs were feeling fatigue. However, I started to feel better once I got onto the track and did a couple strides. I did 5 x 1K with 200m slow easy jogs for recovery. I probably had my best track workout of 1K intervals to date. Splits were 3:09, 3:08, 3:08, 3:07 & 3:06. I came through the 400/800 consistently in 1:15-16/2:31-2. I could not have been happier with the result of this workout, especially following long hours of work.

Today: 10M including 5 x 1K (3:09, 3:08, 3:08, 3:07 & 3:06)
Mon: AM - 6M @ 7:06 pace; 4M @ 7:06 pace

Sunday, August 02, 2009

27 July - 2 August

20-mile long run including some marathon pace pick ups. I ran one hour steady covering 8.8 miles (6:49 pace), then went straight into a fartlek of 5 x 3' at marathon pace with 3' easy. I ended up running the MP section a few seconds faster (~5:40-5:48). After the final set, which put me at 90 minutes of running, I ran the remainder of the workout (6.5 miles at 6:22 pace) steady to complete 20 miles. It was a good long run to end another successful week of training for Berlin.

I expect the next couple weeks of running to be a challenge. I'll work 12-hour night shifts (9pm - 9am) for the next 2 weeks. It'll be tough getting the body adjusted to sleeping during the day. It looks as though I may have to get in the runs before work and after a long 12-hour shift.

27 Jul - 2 Aug

Mon: Noon - 6M @ 7:02 pace; PM - 5M @ 7:20 pace
Tues: Noon - 6M @ 7:17 pace; PM - 9M including 12 x 400m w/ 200m rec.
Wed: Noon - 6M @ 7:09 pace; PM - 10M @ 7:03 pace
Thur: Noon - 6M @ 7:08 pace; PM - 5M @ 7:15 pace
Fri: 16M including 10 miles at MP (57:52 - 5:47 pace)
Sat: 7M @ 7:12 pace
Sun: 20M @ 6:35 pace; 1-hr steady + 5 x 3' @ MP w/ 3' easy + 6.5M steady

Weekly Total: 96 miles