Sunday, March 27, 2011

Mar 21-27

Mon: 9M easy
Tue: AM - 5M easy; PM - 14M including 20 x 1' fartlek w/ 1' rec at brisk pace  (19 tot)
Wed: AM 4.5M easy;  PM - 13.3M easy  (17.8M tot)
Thu: AM - 5M easy;  PM - 10.4M easy  (15.4M tot)
Fri: 15.3M including 10M steady state/tempo in 56:31 - 5:39 pace
Sat: 8.7M easy
Sun: 20.2M Fast-Finish Long Run; first 12 miles @ 6:40 pace then last 8M @ 5:43 pace

Weekly Total: 105 miles on 10 runs/ 7 days
It was my last hard week of training and now it's time to start the peaking period for Rotterdam.  The training week went very well. I only ran once on Monday so that the legs would have a bit more recovery after last Sunday's 24-miler.  Tuesday was a fartlek workout of 20 x 1' at slightly faster than 5k effort. My legs felt a little heavy early in the run, but better as the workout progressed.  Wed and Thu were easy runs of 90 and 70 minutes respectively, each were preceded with an easy 30'+ run to work.  Friday's workout was a strength-building workout, a 10 mile Steady State run, in which I turned into a tempo run because I was feeling good.  After a 20' minute warm-up I started the steady state run at 5:38-5:40 pace and pretty much maintained the pace for the entire run.  I ran the 10M steady state/tempo in 56:31 (5:39 pace), certainly my fastest 10 miler as a training run. Sunday was a fast-finish long run and dress rehearsal for the marathon.  I ran 20 miles, the first 12 miles easy at 6:40 pace and then finished the last 8 miles (13K to be exact) in 46:09, an avg pace of 5:43 (3:33/km).  I'm extremely happy with this fast-finish long run, especially considering the I only had one easy day following Friday's workout.

Saturday, March 26, 2011

Mar 7-20

Mar 14-20

Mon: 9M easy
Tue: 15M easy
Wed: AM - 4.6M easy; PM - 13.1M easy  (17.7M tot)
Thu: AM - 4.5M easy; PM - 10.2M easy (14.7M tot)
Fri: AM - 4.6M easy; PM - 13.5M including 6 x 1600m (5:16, 5:15, 5:13, 5:10, 5:10, & 5:08) w/ 400 rec + 3 x 200 (30, 31, 30) w/ 200 rec  (18.1M tot)
Sat: 8M easy
Sun: 24M steady long run; 6:33 pace

Weekly Total: 106 miles on 10 runs/7 days
To ensure that I recovered from last week's half-marathon, I only did easy running, but distance, for the first 4 days.  The quads were sore early in the week, but fine and ready for Friday's quality session.  I did 6 x 1600m aerobic capacity intervals, which compared to the same workout on Feb 25, went extremely well.  Interestingly, the first couple intervals felt the hardest.  Sunday's 24M long run went better than I expected.  I was running on relatively tired legs as I spent the entire Saturday afternoon touring Brussels, both the Upper and Lower Town.


Mar 7-13

Mon: AM - 6.5M easy; PM - 7.5M easy
Tue: AM - 4.6M easy; PM - 13.3M including 8 x 1K Cruise Intervals (3:20, 3:17, 3:16, 3:15, 3:12, 3:11, 3:10, and 3:08) w/ 200m rec + 3 x 200 (33, 32, 32) w/ 200 rec  (17.9M tot)
Wed: AM - 5M easy; PM - 10M easy  (15M tot)
Thu: 10M including 10 x 1' hard w/ 1' rec at brisk pace; rolling course
Fri: 6.2M easy
Sat: 5M easy
Sun: CPC Loop Den Haag - 1:13:09; Half-marathon PB by 8 seconds; (5K - 17:11, 10K - 34:39 (17:28), 15K - 51:57 (17:18), 20K - 1:09:29 (17:32))

Weekly Total: 85 miles on 10 runs/7 days
I continued to train throughout the CPC Loop race week and only eased off a couple days before the race.  The 1K cruise interval on Tuesday was a good session and I found myself feeling better and getting faster in each successive repeat.  However, Thursday's workout was a little different, in terms of feeling, as my legs felt sluggish and tired.  The planned workout was 8-10 x 1' fartlek.  I wasn't having the best workout, but still pushed along. When I got to repeat #8 I told myself that that was enough and to call it for the workout.  However, my stubbornness did not let me and I continued with the remaining 2 repeats, which if anything just tired my legs even more.  It certainly was not a smart decision.  The CPC Loop Den Haag race on Sunday was my first race of 2011 and tune-up for Rotterdam in a few weeks. You can read the race report in the previous post.

Sunday, March 20, 2011

CPC Loop Den Haag - 1:13:09

Marathon training has been going extremely well the past 12 weeks, and training results confirmed that I was fit and ready to improve on my half-marathon PB of 1:13:17, which was set at this same race last year.  For the week of the race, the plan was to continue training, but easing off of the pace and distance of the runs to give myself a little recovery week with the race at the end.  This would also give my body lots of energy and be ready to handle the final block of training for Rotterdam.

On Thursday I did my last quality workout, 10x1'fartlek, and unfortunately, it left my legs a little too tired.  The short easy runs on Friday and Saturday were to provide some recovery and freshen up the legs for the race, which it did; however, I made an unwise decision of staying on my feet (~5-6 hrs) touring the city on Saturday afternoon.  I think all the walking on Sat., combined with 10-12 mph winds in which the last 4kms were headwinds, caused me to lose some seconds and my goal of a sub-1:13.

I ran aggressive, but controlled, early in the race and came through the 5K mark in 17:11. For the next few kilometers I ran behind a small group of runners so that I could be protected from the wind and conserve some energy for later in the race. Drafting off the group actually caused me to lose 17 seconds over the next 5K (17:28). Despite losing some valuable seconds in the 2nd 5K, I still came through 10K in 34:39. I then picked up the pace over the next five kilometers and crossed the 15K mark in 51:57 (17:18). Much better. With kilometers 16 and 17 both at 3:25 (5:30 pace), I thought to myself that if I could just hold on to this pace for the remaining 4Ks, or even increase the pace, then it would be a great day. Unfortunately, things didn't workout as I would have liked it to. The legs and breathing got heavier, and the headwinds stronger as each km passed.  I still finished strong, though it wasn't pretty (see photo above), with the last 1.1K in 3:40 (5:21 pace) and a new half-marathon PB of 1:13:09.  I am content with my performance as it's certainly not easy running a half-marathon PB during the middle of marathon training, especially that I haven't backed off that much.  The main race and focus is Rotterdam in a few weeks.

Here are the results and video clips of me here.

Friday, March 11, 2011

Race tomorrow

The CPC (City Pier City) Loop Den Haag half-marathon is tomorrow and I'm really looking forward to it as it'll be my first race in 2011 and a test to see where my fitness is at for Rotterdam.  I know I'm fit and ready to run a good race, just need to get out there and run smart. Wish me luck.

Check out the below interview of Sammy Kitwara (PB of 58:58 for the half) on tomorrow's race. The guy is confident and brings up an excellent point on running a fast time.  Also, here are more interviews of the top athletes.

portret Sammy Kitwara from Like2Run on Vimeo.

Sunday, March 06, 2011

Feb 28-Mar 6

Mon: AM - 5.5M easy; PM - 9M easy (14.5M tot)
Tue: AM - 5M easy; PM - 12.6M including 16 x 400 (71-73") w/ 200 rec + 3 x 200 (32, 33, 32) w/ 200 rec (17.6M tot)
Wed: AM - 4.5M easy; 13.4M easy (17.9M tot)
Thu: AM - 5M easy; PM - 10.4M easy (15.4M tot)
Fri: 13.6M including 6M tempo in 32:54, 5:29 pace
Sat: AM - 9M easy; PM - 4.3M easy (13.3M tot)
Sun: 18M at 6:21 avg pace; last 3K in 10:35 (3:33, 3:32, 3:30)

Weekly Total: 110 miles in 12 runs/ 7 days
The training week was much of the same as the last few weeks; recovery day on Mon, speed session on Tue, endurance runs of at least an hour on Wed/Thu/Sat, lactate threshold workout on Fri, and a long run on Sun.  Tuesday's track session of 400s went well.  I ran mostly 72s with a few at 71 and 73.  I enjoyed this session because, mentally, it went by quickly (despite it being 16 repeats) only having to run one lap of the track.
Friday's tempo run was a good confidence booster for next weekend's CPC Loop half-marathon.  I ran the 6M tempo in 32:54 (5:29 avg pace) on the track. Each mile was faster than the previous one (splits: 5:40, 5:33, 5:31, 5:29, 5:26, & 5:15).  My coach told me to run the tempo pretty hard as the run would be short compared to what my legs are used to.  I guess he was right. I ran the last mile of the tempo in 5:15 with the last couple laps in 79 and 75 seconds respectively.  Today's long run was on the shorter end of the scheduled 18-22M to ensure I don't tire the legs for next weekend's race. I ran 18 miles, the first 16 miles comfortably at ~6:25 pace and then the last 2 miles (3K in 10:35; 5:41 pace or 3:32/km) at a little faster than goal MP, just to get the legs moving quickly.