Sunday, April 09, 2017

February 13 - April 9 Training

April 3 - 9

Mon: AM - 10.1 miles easy (7:34); It was raining very heavily, so I chickened out and ran on the treadmill.  PM - 4.5 miles easy (7:26)


Tue: AM - 8 miles easy with 8x20s pickups (7:06); PM - 4 miles easy (7:41)

Wed: AM - 10.4 miles including 5x5:00 fast, 2:00 easy on rolling hills.  Goal was to run around 10k effort and just get a feel for some higher intensity over and down the hills.  Covered 5.9 miles for the 35 minute fartlek and averaged 5:28 pace for the faster running.  PM - 5.1 miles easy (7:34)

Thu: AM - 8 miles easy (7:24); PM - 3.1 miles easy (7:55)

Fri: 7.8 miles with 8x20s pickups 

Sat: 17 miles including 3x3 miles at 5:40-5:45 with .65 jog at 6:15 pace.  Last long run and marathon workout before Boston.  The last two long runs contained at least 10 miles of continuous marathon pace, so this run was somewhat a reduced marathon workout.  The first 3-mile segment felt very smooth with even splits of 5:43s (17:09).  On the 2nd segment, I had to stay focus so that I wouldn't drift off pace.  I ran 5:42, 5:42 and 5:39 (17:03).  This segment didn't feel as easy, but it also wasn't too hard.  The last segment is where I felt most controlled. I ran 5:40, 5:40 and 5:38 (16:58).  In the last mile, I was averaging 5:35 pace for the first 1/2 mile before I slowed things down.  There was no sense of running faster than I needed to.  This run was a good confidence booster going into the last taper week.  I ran in my new Saucony Boston Freedom ISO, which I plan to race in on Patriot's Day.  

Sun: 5 miles easy (7:42)

Weekly Total: 83 miles on 11 runs/ 7 days
I enjoyed this week with the drop in mileage and am looking forward to even more of a drop next week. While 83 miles may still seem like a ton of mileage with just over a week till race day, it really isn't when you think percentage of peak.  I peaked at 110 miles during this marathon training cycle, so percentage wise, this training week was only at 75%.  

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March 27 - April 2

Mon: AM - 9 miles easy with 8x20s pickups (7:13); PM - 5 miles easy (7:20)

Tue: AM - 10.3 miles with 12x2:00 on/1:00 off on rolling hills (6:27). Ran the 2:00 at about 5:00ish track effort.  The tough part of this workout, besides the uphills, is the 1:00 minute recovery.  They seem to dry up very quickly.  I ended up covering 6.1 miles for the 36 min fartlek.   PM - 6 miles easy (7:20)

Wed: AM - 8 miles easy (7:35); PM - 4 miles easy (7:52)

Thu: AM - 10.1 miles with 4 miles of 30s fast, 2:30 moderate.  Ran the fartlek on a slight rolling hill course with the 30s at 4:45-4:50ish pace and the 2:30 recovery around 6:15 pace.    Good workout that didn't take a whole lot out of me.  PM - 5 miles easy (7:23)

Fri: AM - 5.6 miles easy (7:22); PM - 7 miles easy (7:16)

Sat: 19 miles long run; 3 miles w/u, 10 miles at 5:45, 1 mile jog, 2x1/2 uphill, 2x1/2 downhill, 2 miles c/d.  Felt really good and smooth.  Ran a portion of the 10 miles on the 2.1 mile golf course loop and some on the track.  Ran 56:26 for the 10 miles, 5:39 pace.  Following the MP run, I jogged a mile to Bluntville Ave for the 1/2 mile repeats.  Felt pretty strong on the uphill repeats running 2:44 and 2:41 for the 1/2 miles.  Instead of the usual double between the uphill/downhill, I only ran a 1/2 mile recovery before the 1x1/2 mile downhill. Ran sub-5:00 pace with a split of 2:26.  Got in some pounding on the downhills.  Overall, this was an excellent workout, and I finished the run feeling like I could have ran longer and faster.  Good sign!  

Sun: AM - 7.1 miles easy (7:23); PM - 4 miles easy (7:37)

Weekly Total: 100.2 miles on 13 runs/ 7 days
This was my last really tough week and the last time I'll hit the triple digit mileage for a while.  Of the last 14 weeks of training, I had a total of 10 weeks at 100 or more miles.  


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March 20 - 26

Mon: AM - 10 miles easy with 8x20s pickups (7:07); PM - 5 miles easy (7:28)

Tue: AM - 11.3 miles including 6x1 mile with 1/4 mile jog. Goal was to start at 5:10ish and work down to low-5s.  Ran 5:10, 5:09, 5:06, 5:05, 5:06, and 5:06.  The first three intervals felt good, but the last three were tough.  PM - 6 miles easy (7:27)

Wed: AM - 12 miles with 10 miles moderate over rolling hills working down to 6:00 (6:15).   Thought this run was going to feel tough on the legs after yesterday’s workout, but that wasn’t the case.   I actually felt great and averaged 6:05 pace for the last 10 miles.  PM - 5 miles easy (7:14)< Thu: AM - 8.1 miles easy (7:15); PM - 6 miles easy (7:20)

Fri: AM - 5.7 miles easy; PM - 6 miles easy with 8x20s pickups on slight hills. Ran four uphill and four downhill pickups.  Tough long run tomorrow. 
Sat: 24 miles long run; 2 miles w/u, 4 miles each at 6:10, 6:00, 5:50, 5:40, and 5:35, 2 miles c/d.   This was a tough and strong long run workout.  The first and second 4 mile sections felt very smooth and comfortable.  On the third 4-mile section at 5:50, I still felt okay, but it wasn’t a walk in the park.  The 4th 4-miles at 5:40 felt a little tough, but I had no problems hitting the paces.  On the last 4-miles, I split 5:34 for the first mile, but could not hang on for the last three.  I was only able to run 5:39, 5:41 and 5:41 pace.  My 4-mile splits were 24:30 (6:07), 23:52 (5:59), 23:10 (5:47), 22:40 (5:40), and 22:36 (5:39).  


Sun: AM - 8 miles easy (7:27); PM - 3.2 miles easy (7:32)

Weekly Total: 110.4 miles on 13 runs/ 7 days
Wow, what a great week of training!   It was my second time hitting 110 miles during this marathon training cycle.  I definitely got in a good variety of workouts and volume.

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March 13 - 19

Mon: AM - 9 miles easy with 6x20s pickups (7:09); PM - 5 miles easy (7:28)

Tue: AM - 12.6 miles including 3, 2.5, and 2 miles tempo with 800 rec jog.  The goal was 5:25 pace for the 3 miles, 5:15 pace for the 2.5 miles and 5:10 for the 2 miles.  It was freezing cold (24 deg with real-feel of 13) and the legs never felt it could run faster than 5:25ish pace.  I wasn’t breathing hard, I just couldn’t push the pace.  On the 2.5 mile tempo, not much changed and I still ran 5:25 pace instead of 5:15s.  When the legs started to feel very heavy on the last lap of the 2.5 miles, I decided to call it the day.  The legs obviously was not recovered from the rolling hills long run.  PM - 4.1 miles easy (7:34)

Wed: AM - 4 miles easy (7:56); PM - 12 miles progression working down to 6:00 pace (6:31)

Thu: AM - 8 miles easy (7:14); PM - 4.4 miles easy (7:20)

Fri: AM - 8 miles easy with a mile of in/outs (7:11); PM - 4 miles easy (7:20)

Sat: AM - 18.5 miles long run with 60 min fartlek of 3:00 fast, 3:00 steady over rolling hills.  Averaged 5:31 pace (5.4 miles) for the fast sections and 6:15 pace (4.8 miles) for the steady recovery.  This was a tough, but good workout for the Boston course.  PM - 4.4 miles easy (7:38)

Sun: AM - 6.2 miles easy (7:48); PM - 4.8 miles easy (7:31)

Weekly Total: 105 miles on 14 runs/ 7 days
Finally back in the triple digit mileage.


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March 6 - 12

Mon: AM - 6 miles easy (7:17); the plan was 9 miles with pickups, but I was short on time.  PM - DNR; move-in day to our new home.


Tue: AM/PM - DNR; big fat ZERO for the day.  The house is littered with boxes and unpacking them seemed more important than running.  Well, in all honesty, I was too exhausted to fit in a run.  Hopefully, this won't become a habit.

Wed: AM - 13.5 miles including 5x1 mile with 1/4 slow jog, 1 mile jog, 4x1/4 mile downhill at 5k effort. Goal was 5:10ish or just under for the mile repeats.  Ran the mile repeats on a 1/2 mile path (out and back), because the high school track right across the street from my house doesn't allow anyone besides students to use the track.  Man, I was pissed! Anyways, I ran 5:09, 5:08, 5:06, 5:06 and 5:06 for the mile repeats.  The last two reps were tough.  For the 1/4 mile downhill, the goal was to beat up the legs.  That I did.  Ran 67, 66, 68, and 68.  PM - 6.6 miles easy (7:28); 20 mile day. 

Thu: AM - 10.1 miles easy (7:03);  PM - 5.1 miles easy (7:22); ran into the high school track coach and got permission to use the track for future workouts. 

Fri: 11.1 miles including fartlek of 10x2:00 on/2:00 off on rolling terrain (6:38); Averaged 5:13 pace for the on's and 7:21 for the recovery.  Tough session after only one easy day between workouts.  PM - 4.7 miles easy (7:31)

Sat: AM - 8.1 miles easy (7:47); PM - 4.9 miles easy(7:55);

Sun: 22.2 miles long run on rolling hills (6:37); exploring new routes in the area. 

Weekly Total: 92.3 miles on 10 runs/ 6 days.
This was supposed to be a high mileage week (~110), but I missed three runs. 

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February 27 - March 5

Mon: AM - 8.2 miles easy (7:18); PM - DNR; travel to Disney

Tue: AM - 10.5 miles easy with 8x20s pickups; went from running in winter conditions in KC to warm and humid conditions in Florida.  PM - 4.8 miles easy (7:37); late night run after spending the day at Disney.  Legs are beat from walking all day.  I really wanted to skip out on my 2nd run, but I've missed too many of them the past week. 

Wed: AM - 12.2 miles with failed fartlek of 10x3:00 on/ 1:30 jog.  Goal was to run the 3:00 starting at 5:25 pace and work down.  I knew this was going to be a tough workout to complete because I was already feeling exhausted before I started the run.  I ran the first three repeats at 5:23, 5:21, and 5:21 pace, but the effort felt a lot harder.  After running only a 5:39 pace for the 4th rep, I decided to call it the day.  Ended up running the remaining miles as a long cooldown.  PM - DNR; was planning on running 3-4 miles very easy, but again the legs were beat from Disney. 



Thu: AM - 11 miles easy (7:20); too tired to wake up early so I end up suffering in the Florida heat. PM - DNR; tough workout on Saturday, so I'm giving the legs some rest.

Fri: AM - DNR; travel back to KC.  PM - 5.4 miles easy (7:19); legs feel back to life.

Sat: 23.1 miles including 5x2.5 miles at 5:40-5:45 pace with .65 miles jog at sub 6:20 pace.  Successful workout.  Ran the 2.5 miles in 14:22 (5:45 pace), 14:19 (5:44), 14:11 (5:40), 14:12 (5:41), 14:04 (5:38) and the .65 miles recovery jogs in 4:03 (6:14 pace), 4:05 (6:17), 4:04 (6:15), 4:03 (6:14), and 3:55 (6:02).  Was really glad to nail this workout after feeling exhausted throughout the week. 

Sun: AM - 8.1 miles easy (7:29); PM - 4.6 miles easy (7:41)

Weekly Total: 88 miles on 9 runs/ 7 days
This week was the most tired I've felt in a long time.  At first I thought I'd have no problems getting in my runs because I'm on vacation.  Unfortunately, vacation doesn't actually mean rest, especially if it's a vacation to Disney World.  Ha!  I had a ton of fun with my family, so it's all worth it. 

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February 20 - 26


Mon: AM - 10.2 miles with 8x30s fast, 2:30 at 6:15 pace (6:41).  I enjoy this fartlek run, because you get in some fast running while teaching the body to recover at a moderate pace.  Covered 4.05 miles (5:55 pace) for the fartlek section.  PM - 6.1 miles easy (7:49)


Tue: AM - 8.7 miles easy (7:24); PM - 6 miles easy (7:31)


Wed: AM - 13.1 miles including 6 miles alternating 5:45 and 5:10 pace.  Goal was to alternate a mile at around marathon and 10k effort.  This was an intense workout towards the end, but I managed to get through it.  The toughest part of the workout was trying to recover following the faster miles.  I'd feel like I was going into oxygen debt during the start of the 2nd and 3rd slower miles, but would finally recover after about 600m.  Ran splits of 5:44, 5:11, 5:45, 5:10, 5:46, and 5:06.  PM - DNR; moving day.


Thu: AM - 10 miles easy (7:15); last run in Maryland.  PM - DNR; road trip begins.


Fri: AM - 11.3 miles with 7.3 miles moderate (6:13); first stop on the long road trip from Maryland to Kansas.  Ran on the Caperton Trail in West Virginia.  PM - DNR


Sat: AM - 8.5 miles easy (7:27); it was 35 deg, rainy and 30mph winds in Terre Haute IN.  Treadmill was much better than suffering in the cold. 


Sun: 24 miles long run (6:19); with the past few days of travel and missed 2nd runs, my plan was to try and get in a long run of at least 20 miles when I arrived in Kansas City and before flying out for a short vacation tomorrow.  Felt amazingly good and smooth throughout the run. 



Weekly Total: 98 miles on 9 runs/ 7 days
Not too bad of a week considering I spent three days traveling from MD to KS.  I do wish I would have gotten out for a short run on Thu or Fri to put me over 100 miles. 

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February 13 - 19


Mon: AM - 5.4 miles easy (7:36).  Very windy.  PM - 8 miles moderate (6:20); holy windy, 20 mph winds with gusts up to 30mph.  Felt sluggish in the first mile, but smooth the rest of the run, even with the windy conditions.


Tue: AM - 8 miles easy (7:28); PM - 6 miles easy (7:56)


Wed: AM - 11.7 miles with 20x1:00 on/off fartlek.  Started around 5:10 pace and worked down to 4:55ish pace for the 1:00s.  Averaged 5:00 pace for the on's and 7:32 for the recoveries.  PM - 6 miles easy (7:21)


Thu: AM - 10 miles easy (7:02);  PM - 5.8 miles easy (8:56); my last run with the lunch run group on Aberdeen Proving Ground. It's been fun running with these guys
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Fri: AM - 6 miles easy (7:44);  PM - 4.2 miles easy (7:31)

Sat: AM - 22 miles long run (6:29); started out easy and worked down to upper 5s by the end.  Ran in Arlington, VA on the Mt. Vernon Trail. 


Sun: AM - 7 miles easy (7:37);  PM - Did not run; getting the house ready for the packers tomorrow.


Weekly Total: 100.2 miles on 12 runs/ 7 days

This week's training was a little more conservative and I'm glad it was.  This was my last week stationed at APG, and between work out-processing and preparing for the movers, things were pretty busy and stressful. 

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