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.

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. 

February 6 - 12 Training

Mon: AM - 10 miles easy with one mile of 100m strides, 100m jog (7:13);  PM - 5 miles easy (7:40)

Tue: AM - 10 miles easy (7:12); PM - 5.1 miles easy (7:56)

Wed: AM - 10 miles with 2x2 miles tempo with 1/2 mile jog.  The goal was to run the first 2 miles tempo at 5:15 pace and then the second at 5:05 pace.  The first two miles actually didn't feel too bad and was able to complete it in 10:26 (5:13, 5:13).  The second 2 miles, however, was very tough.  I came through the mile in 5:03.  I was hurting pretty good and even doubted myself that I could run another mile at 5:05.  So, I decided to take a very short rest before proceeding with the last mile.  Ended up running a 5:07 for the last mile.  PM - 6 miles easy (7:20)

Thu: AM - 8.4 miles easy (7:41).  Yesterday was 66 degrees and sunny, and 12 hours later it's 30 deg and snowy!  PM - 4.7 miles easy (7:38)

Fri: 8 miles easy with 8x20s pick-ups (7:19); big workout tomorrow, so only one run for the day.

Sat: 20.1 miles with first 6 miles at 6:15, 6 miles of 3:00 at 5:30 pace, 2:00 at 6:15 pace, 1 mile jog, 6 miles at 5:45, 1 mile cool-down. (5:59 overall avg).  Tough long run workout.  The first 6 miles moderate (37:09, 6:11 pace) felt nice and comfortable.  After the moderate 6 miles, I rolled right into the fartlek workout, which I programmed into my watch as 7x3:00/2:00.  With the prescribed paces (5:30/6:15), the 7 repeats put me at 6 miles (6.08 to be exact).  The fartlek went really well for the first 5 repeats. It wasn't until the last two repeats that the paces started to feel tough and the legs feeling like bricks.  During the mile jog, I thought to myself "how in the world was I going to run 6 more miles at 5:45 on heavy and tired legs."  It turned out that my legs were able to handle the 6 miles at MP effort.  I ran the 6 miles in 34:05 with the mile splits at 5:38, 5:42, 5:40, 5:41, 5:41, and 5:40. 

Sun: AM - 8 miles easy (7:41); PM - 4 miles easy (8:10)

Weekly Total: 100.3 miles on 12 runs/ 7 days
This was the toughest training week so far of my Boston Marathon training cycle.  The volume is down a little (though, I still hit triple digits), but Saturday's workout made up for it. 

January 30 - February 5 Training

Mon: AM - 8.3 miles easy with 8x20s pickups (7:04); PM - 5 miles very easy (8:19)

Tue: AM - 15 miles including 3 miles tempo at sub 5:30, 1 mile easy, 4x1/2 mile uphill, 2x1/2 mile downhill with jog down/up recovery.  This was a long morning at the office.  Ran the 3 mile tempo in 16:17 (5:24, 5:25, 5:28) with the first 1.75 miles on the track and the remaining 1.25 miles on the road.  The last mile felt tough because of a slight gradual increase in elevation.  After the tempo, I jogged a mile to the golf course, where I ran some hill repeats at tempo effort.  Man, running 1/2 mile uphill repeats is no joke!  Ran 2:42, 2:44, 2:44, and 2:42 for the uphills and then two downhill repeats at 4:50 pace (2:25, 2:25).  PM - 5 mile easy (8:02); a 20-mile training day.

Wed: AM - 10 miles easy (7:06); felt lazy early in the run, smooth for the middle miles, and tired in the end.  PM - 5 miles including APFT 2-mile in 10:30. I had my Army Physical Fitness Test, which to be honest, I wasn't expecting much for the push-ups and sit-ups.  I haven't done much muscular endurance workouts over the last six months, so I would have been happy if I knocked out 80 push-ups/sit-ups.  I exceeded my expectations and cranked out 100 push-ups and 95 sit-ups.  For the 2-mile, I ran at a hard tempo effort finishing in 10:30 (5:20, 5:10).

16 years and keeping the streak alive!

Thu: AM - 8.3 miles easy (7:12); upper body and abs are tight and sore from the APFT. PM - 5.2 miles easy (7:33)

Fri: AM - 10 miles including 12x400 at 70-72 with 200 slow jog.  400 splits were 72, 71, 72, 71, 70, 71, 71, 70, 69, 69, 69, & 70.  I actually ran a 69 for the last rep but stopped my watch a little passed the line.  PM - 5 miles easy (8:25)

Sat: 22 miles long run (6:51); Nothing spectacular about this long run.  I ran a workout yesterday, so the main purpose of this long run was spending time on my feet.  Did two loops of a 10-mile loop that included some flats, uphills and downhills.  The uphill was a long 2 mile climb from 6.5 to 8.5 miles and 16.5 to 18.5.  Running the hill on the 2nd loop was a bit tough, but it was a good simulation of the Newton Hills (in terms of the mile markers). 

Sun: AM - 8 miles easy (7:10); PM - 3.1 miles easy (8:05)

Weekly Total: 110.3 miles on 13 runs/ 7 days.  This was my highest weekly mileage since March 2011.  It's also my 5th 100+ mile week of this Boston Marathon training cycle. 

January 16 - 22 Training

Mon: AM - 9.3 miles with 8x20s pickups (6:58); ran the pickups lightly because the legs really didn't feel like running fast.  PM - 4.7 miles easy (7:39)

Tue: AM - 12 miles including 4 miles threshold at 5:20-5:30, 1 mile easy, 2x800m w/ 800m jog; ran the 4 mile tempo in 21:34 (5:28, 5:25, 5:22, 5:19), 5:24 avg pace.  The first 2-3 miles felt relatively smooth and comfortably hard.  The last mile, however, was a bit tough and I could feel the legs starting to get heavy.  After a mile easy jog I ran 2x800.  The goal for the 800 at sub 5:10 pace, but I was much faster than that.  Ran 2:29 and 2:28, respectively.  PM - 5.8 miles easy (7:28)

Wed: AM - 9.3 miles easy (7:04); PM - 5 miles easy (7:19)

Thu: AM - 9.5 miles including 3x90s uphill, 3x90s downhill.  Didn't treat this as a "real" workout, but more like some tougher and longer strides.  Covered .29 miles of uphill and .33 miles of downhill for the 90 seconds.  PM - 5.1 miles easy (7:20)

Fri: AM - 7.3 miles easy (7:28); PM - 5 miles easy (7:17)

Sat: Did not run. Caught the stomach bug.  Probably the worst sickness I've had in a very long time. 

Sun: 8.6 miles easy (7:21);  legs felt heavy in the early miles, but better as the run progressed.  I had planned to run another 5-7 miles in the late afternoon, but decided it was probably best to give the body a bit more rest coming off the flu. 

Weekly Total: 81.7 miles on 11 runs/ 6 days
I would have ended the week at 105 miles had I not caught the flu.  Oh well.  The good thing is that I have a really strong base and background, so a missed day or two of training wouldn't affect my fitness.  If anything, it will likely charge my batteries a bit more. 

January 9 - 15 Training

Mon: AM - 10 miles easy with 6x20s pick-ups (6:53); it was freezing (10 deg) and my toes were already frozen about a mile into the run.  PM - 4.6 miles easy (7:14)

Tue: AM - 11.5 miles including fartlek of 10x3:00 on/1:30 off on rolling terrain. Started out at 5:30 flat effort and worked down to about a little faster than 10k effort.  Covered 7.5 miles for the 45min fartlek and averaged 5:25 / 7:34 pace for the on/off segments.  These fartlek on rolling terrain are tough workouts, but it's what will prepare me for the Boston course.  PM - 5.1 miles easy (7:29)

Wed: AM - 8 miles easy (7:56); it was very slippery/icy from rain freezing overnight.  I thought about turning back and running on the treadmill about a mile into the run, but that never happened.  I would have been better off wearing ice skates on this run.  PM - 4 miles easy (7:01)

Thu: AM - 9.4 miles including 16x200m at 32-33 with 200m slow jog; hit all of the 200s in 32 seconds except for the 2nd rep (33).  PM - 6 miles easy (7:19)

Fri: AM - 6.2 miles easy (7:38); PM - 5.1 miles easy (7:39)

Sat: 20 miles long run (6:25); first 4 miles easy, 12 miles steady working from 6:20 to 6:00, last 4 miles easy.  Felt pretty good and smooth on the steady running.  Averaged 6:07 pace for the 12 miles.  

Sun: AM - 7 miles easy (7:27); 5.2 miles easy (7:32)

Weekly Total: 102.4 miles on 13 runs/ 7 days
This was my third straight week at 100+ miles.  I remember years back I'd think that hitting 100 miles in one week was a major milestone.  Now, the triple digit mileage is considered "just" another week of marathon training.  

January 2 - 8 Training

Mon: AM - 8.2 miles easy (7:20); PM - 4.1 miles easy (7:38).  Looking forward to going back to work tomorrow, only because I'll be able to knock out my second run during lunch hour and have the evenings free to play with the kids.

Tue: AM - 10.7 miles including 5x1k at sub 5:05 pace w/ 400m slow jog, 4x200m fast w/ 200m jog.  Workout went really well, probably one of my better interval sessions I've had in a while.  My 1k splits were 3:06, 3:08, 3:06, 3:06 and 3:06.  I was pretty happy to see that all of my splits, with the exception of the 2nd rep, were consistent at 3:06 (4:59 pace). For the 200s, the goal was to close hard and fast while keeping good form.  Again, I surprised myself with the splits and ran all of them in 30s.  PM - 5.1 miles very easy (8:11); Running 8:00+/mile felt really good after this morning's workout. 

Wed: AM - 8.1 miles easy (7:20); PM - 5 miles easy (7:12)

Thu: AM - 9.3 miles including 4x1/4 mile uphill, 4x1/4 mile downhill.  Ran the uphill repeats in 72, 73, 73, 72 and the downhill repeats in 61, 63, 61, and 61.  Got in some really good work, and by the end of the workout I felt like I needed a new set of lungs.  I ran this same workout three weeks ago in 76, 78, 79, 80 for the uphill and 66, 65, 64, 63 for the downhill, so today's workout was a nice improvement.  PM - 4.9 miles easy (7:32)

Fri: AM - 7.5 miles easy (7:41); PM - 5 miles easy (7:21)

Sat: 22.4 miles long run (6:49).  Man, it was freezing (23 deg with a real-feel of 15).  I managed to finish my run before the roads were covered in snow.  This week's long run was nice and easy with the main purpose of spending time on my feet.  Ran the first 13 miles on rolling hills and then the last 9 miles on fairly flat ground. 
 

Sun: AM - 6.6 miles easy (7:23). Today was even colder with a real-feel of 3 degrees!  There was also snow on the ground from yesterday, but luckily the roads were still runnable; PM - 4 miles easy (7:30)

Weekly Total: 101.1 miles on 13 runs/7 days
A good week of training that included some decent variety (speed, hills and endurance).  It was also the coldest week with temperatures well below freezing from Thursday through Sunday.  I really don't mind the freezing temps, as long as the roads are not too icy/snowy to run on. 

December 26 - January 1 Training

Mon: AM - 8.3 miles with 6x20s pick-ups (6:54); PM - 4.7 miles easy (7:37)

Tue: AM - 11.3 miles including 5x1 mile with 300m jog; Started the mile repeats at tempo effort and then work down to 10k effort and then a bit faster towards the end.  It was the first time on the track since before Indy, so the workout was a good rust buster.  Splits were 5:27, 5:24, 5:19, 5:15 and 5:10.  PM - 5.1 miles easy (7:29)

Wed: AM - 8 miles easy (7:13); PM - 5.1 mile easy (8:17); jogging with lunch group.

Thu: AM - 9.3 miles including fartlek of 8x.15 miles fast, .35 miles moderate. Ran the fast segments at sub 5:00 pace and the moderate recovery at 6:15ish pace.  On these fartlek workouts, the moderate recoveries always seem tougher than the fast segments.  The goal of the workout was to run the fast segments slow enough that allows me to recover at the prescribed pace (6:15ish).  I ran all the fast segments at sub 5:00, but on the recoveries I was a little slower than 6:15ish pace for the 2nd and 3rd rep.  Not an excuse, but this was mainly due to the recoveries being on a slight incline.  Ended up running the 4 mile farlek in 23:15, 5:49 pace, and averaged 4:58 / 6:10 pace for the fast / moderate segments.  PM - 6.2 miles easy (7:11)

Fri: AM - 8 miles easy (7:13); PM - 4 miles easy (7:33)

Sat: 20 miles long run with the last 5 miles at sub 5:50 (6:30 overall avg pace). The first 10 miles were rolling hills and the last 10 mostly flat.  Ran comfortably easy for the first 15 miles averaging 6:45 pace.  The last couple miles of the run felt tough, because at that point I was running on fatigue legs.   .7 miles cooldown

Long run splits

Sun: AM: 1.4 easy (10:34); family run to start off the New Year.  6 miles easy (7:30); PM - 3 miles easy (7:44)

Weekly Total: 101.2 miles on 13 runs/7 days

I ended last week at 99.2 miles, and if you combine that with this week's mileage, I averaged 100 miles for the last two weeks.  Not bad considering there's still 15 weeks till Boston.  

January 18 - 24 Training

Mon: AM - 8.5 miles with 8x30s uphill strides (7:04). Freezing cold (5 deg real-feel) and very windy. Luckily, I had the wind to my back on the uphill strides.  PM - 4.5 miles easy (7:19)


Tue: AM - Army Physical Fitness Test: 104 push-ups, 95 sit-ups, and 11:10 2-mile run.  It was the first time in almost three years that I didn't hit triple digits for the sit-ups.  I'm not surprised though, because I've neglected doing them since my last APFT about six months ago. Ha!  As for the 2-mile run, I was looking to run 10:30ish, which would be a pretty good effort/workout after trashed quads and hip flexors from the sit-ups.  Unfortunately, weather conditions (-1 degree real-feel with 12mph headwind) were not favorable for a fast time.  It also didn't help that the freezing cold air was getting to the lungs when I breathe in. 3.5 miles cooldown (7:17); PM - 7 miles easy (7:02)

APFT over the course of my Army career.

Wed: AM - 14 miles with 9 miles of 1/2 mile at 5:55 pace, 1/2 mile at 5:35 pace.  The original plan was to run 10 miles of alternating 1/2 miles, but since I did a physical fitness test yesterday with a couple miles at 5:30ish pace, I decided that nine was enough.  I averaged 5:54 pace for the "slow" 1/2 miles and 5:32 for the faster halves.  What makes this workout tough is that you can't slack on the slow sections because 5:55 pace is still moving.  PM - 4.7 miles (7:13)

Thu: AM - 8.1 miles easy (7:03); PM - 5 miles easy (7:15)

Fri: 8.2 miles with 6x20s pick-ups.  Freezing cold. Blizzard is forecasted to come through the east coast tonight and throughout the day tomorrow.  

Sat: 20 miles long run; first 12 miles easy then 2:00 at 5:30 pace at the start of each mile for the last 8 miles (6:31 overall avg). There was no way I was running 20 miles in a blizzard, so I had no choice but to get on the treadmill.  Averaged 6:41 pace for the first 12 miles easy.  For the last 8 miles, I ran the first 2:00 of each mile at 5:30 pace and then 6:40-6:44 pace as recovery. Really good long run, but I'm sure I'll be a bit sore tomorrow as the treadmill works some different muscles; .5 miles cool down

Snowed in!

Sun: 8 miles easy (7:31)

Weekly Total: 93.1 miles on 11 runs/7 days
It was a crazy week with temperatures consistently in the teens and a blizzard on Saturday that kept me off the roads.  Luckily, I have a treadmill in the basement and was able to log some dreaded miles.  

January 11 - 17 Training

Mon: AM - 10 miles with light fartlek of 8x45s fast, 2:15 easy. Averaged 4:48 for the fast portion and 7:27 for the easy sections.  This is a similar workout that I've done in the past (8x.15 fast, .35 mile easy), except that it's about 30 seconds less in recovery.  Leg turnover felt good and fast. PM - 5 miles easy (7:18)

Tue: AM - 7 miles easy (7:23); PM - 4.1 miles easy (7:26)

Wed: AM - 12.8 miles including 4 miles tempo, 1 mile jog, 4x90s downhill.  Plan was to run the 4 miles tempo starting at 5:30 and then work down to 5:20.  I never felt liked I warmed up with the temps at 17 degrees (9deg real-feel with 12mph winds).  I came through 1600m in 5:31 feeling like it was harder than it should have felt.  I tried to pick up the pace on the 2nd mile, but it just wasn't happening with the freezing temp.  After running the 2nd mile in 5:33, I thought about calling it quits.  Decided to just finish the tempo running at least the same pace. Ran 5:33 and 5:28 for the last couple miles (3200m to be exact). Afterwards, I jogged a mile to the hills where I did 4x90s hills at mile effort.  Covered .32 miles of downhill at 4:43 pace and took some pounding on the legs.  PM - 5.2 miles easy (7:02)

Thu: 12 miles easy (6:56)

Fri: AM - 5 miles easy (7:23); PM - 6 miles with 6x20s fast pick-ups (6:55)

Sat: 20 miles long run with middle 12 miles moderate progression.  First 4 miles easy, then 12 miles moderate progression from 6:30 to 6:00, and then the last 4 miles cooldown.  Averaged 6:14 pace for the moderate progression and 6:27 overall average for the 20 miles.   Pace felt smooth and comfortable, but the legs started to feel a bit tired in the end from all the rollers.  

Sun: AM - 6 miles easy (7:12); PM - DNR; family time trumped putting in a second run. 

Weekly Total: 93.2 miles on 11 runs/7 days
I can tell that there is cumulative fatigue starting to creep in, especially with the mileage increase of about 10 miles/week each of the last 4 weeks.  This (cumulative fatigue) is actually a good sign and necessary during marathon training. 

New Year = another Boston Marathon training

It's a new year, which means I'll be spending the first quarter of the year preparing for the Boston Marathon again.  This year's Boston Marathon will be my 6th total Boston and 5th consecutive since 2012.  Just as I did last year, I'll be posting my weekly marathon training and journey to Boston here on my blog.   

Here's the last two weeks of training.

January 4 - 10 Training

Mon: AM - 9.2 miles including 6x60s uphills, 2x60s downhills. Ran the uphills starting at slightly faster than 5K effort and working down to mile effort. PM - 5 miles easy (7:24)

Tue: 10.1 miles easy/medium (6:38); first five miles easy and then the last five at 6:00-6:15 pace.  Felt nice and comfortable.  

Wed: 8 miles with 8x20s pick-ups (7:15)

Thu: AM - 10.3 miles including 6x1K w/ 400 rec jog.  Goal was to start out at 3:15 feeling smooth and then work down to 3:10.  Ran 3:14, 3:14, 3:12 and 3:11 for the first four reps and then picked it up some on the last two running 3:08 and 3:05.  Finished the workout feeling like I could do one more rep.  PM - 5.3 miles easy (7:18)

Fri: AM - 4.3 miles easy (7:43); PM - 6 miles easy (7:12)

Sat: 18.1 miles long run (6:39); normal long run feeling nice and smooth.  I really enjoy the long run where I get out there and just cruise at a comfortable pace.  

Sun: 8.6 miles easy (6:59)

Weekly Total: 85 miles on 10 runs/7 days
A good week with a little more volume and intensity.  Happy with how my legs and body recovered following the hills and 1K interval session.  

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December 28 - January 3 Training

Mon: 7.2 miles easy with 8x20s pick-ups (6:59)

Tue: 10.1 miles easy (6:51)

Wed: 11.3 miles including 8x400 with 400 rec jog. Plan was to run 75s for the 400s with a full lap for recovery.  Splits were 72, 74, 72, 72, 72, 73, 72, and 72.  Felt good and smooth.  Nice to get the legs to turnover.  

Thu: 10 miles easy (6:59)

Fri: AM - 6 miles easy (6:58); PM - 4 miles easy (7:30)

Sat: 16 miles long run working from easy pace down to low 6:00 (6:34 avg pace). Ran a rolling route for a change.  Felt really comfortable and like I was cruising the entire time.  It actually didn't feel like the pace was changing much over the course of the run, which is a good sign.  First three miles pretty easy, next three in the 6:40s, next four in 6:30s, next three in 6:20s, and the last three at 6:18, 6:09, and 5:57; .8 miles cooldown (7:32)

Sun: 8 miles easy (7:21)

Weekly Total: 76.5 miles on 8 runs/7 days
A really good week of base.  It's been four weeks since California International Marathon and I feel like I've recovered well from the marathon.  I also feel motivated and rejuvenated to start training again, especially after following many of the US athletes' training as they gear up for the upcoming Olympic Marathon Trials.  

California International Marathon Training

California International Marathon is this weekend and I'm looking forward to towing the start line for the second consecutive year.  There’s no doubt in my mind that my fitness is the best it's ever been. My most recent PRs at the half-marathon and 10-mile distances, as well as my workouts during this marathon training cycle, are clear indicators that I’m fit as ever and have a chance at achieving my ultimate goal of running sub-2:30 for the marathon.

Before I recap my CIM training, I want to give a little background of my past marathon training and the changes I’ve made over the last year and a half that has gotten me to my current fitness.

When I first started running marathons in 2003, I relied on running books such as Daniel’s Running Formula and Advanced Marathoning to guide me through marathon training. I would pick out workouts based on what I felt like doing on a given day. It was basically trial and error. Fifteen months after running my first marathon, I dropped my marathon time to 2:42 at the Houston Marathon.
 

It was after the Houston Marathon on January 2005 that I realized I could run faster and possibly even run 6-minute pace for 26.2 miles.  However, I knew I would need a coach to help and guide me through my training, so I contacted Greg McMillan (McMillan Running).  Ironically, I first met Greg while running the Houston Marathon.  I remember around mile 20 of the race, a guy (Greg) on a bike was encouraging me and a few other runners to stay relax and work together.  Apparently, Greg was on the course cheering his athlete and eventual Houston Marathon winner, Kelly Keane.  At the time, I had no idea that Greg was a recognized online coach and famous for his McMillan Running Calculator.

In just one year with McMillan Running, I improved my marathon PR by four minutes to a 2:38 at the Austin Marathon.  I won't go into too much details, but some of Greg's training that helped take my marathon running to the next level included fast-finish long runs, strength-building workouts such as marathon goal pace runs, and cruise/tempo intervals.  You can visit www.mcmillanrunning.com for more of Greg's training philosophy.

I was coached by Greg until 2007 when duty called and had to deploy for the third time in five years. After coming back from a longgg 15-month deployment in 2008, I continued to use Greg's training philosophy and a variety of running books to coach myself. I'd say I did a pretty darn good job, because I had a break-through marathon in 2008 at the Amsterdam Marathon running 2:35:37.  I not only PR’d by over 2 1/2 minutes, but also averaged well under 6:00/mile pace. As a self-coached athlete from 2009-2013 (except for winter/spring of 2011 when Andrew Lemoncello (McMillan Running) coached me for Rotterdam Marathon), I ran a total of 10 marathons, eight (8) of which were faster than 2:37 or sub-6:00 pace (my list of marathon results).

I was happy with my marathon results over those five years, especially that I had lowered my PR down to 2:33:50 and placed well in a few of the popular small-city marathons: 9th at the Munich Marathon, 11th at Big Sur Marathon and 12th at Richmond Marathon.  I even ran well at the big stage, 56th overall at the scorching 2012 Boston Marathon.  But there was one problem.  I was stuck running marathons in the 2:35-2:36 range and had not improved my marathon PR since 10/10/10 at the Munich Marathon.

After having my worst marathon experience and a poor showing (2:53) at last year's (2014) Boston Marathon I realized that I needed some change.  Additionally, at age 38, I knew my chances of improving my marathon PB and getting closer to that illustrious sub-2:30 marathon were diminishing.  So, I decided to get a coach to orchestrate my training and provide some motivation and accountability. My initial thought was to go with McMillan Running again, but as I stated earlier I wanted some change.

I had been following Scott Wietecha's training on his running blog (Running, Rants and Randomness) for some time and really liked his approach to training. Scott, an elementary PE teacher, glorified hobby-jogger for Newton Elite and a 2:17 marathoner, was kind enough to take me under his wing.  Under Scott's guidance over the last year and a half, I've improved my personal bests in the marathon (2:32:29, California Int'l Marathon), half-marathon (1:11:49, Philly Rock 'n' Roll), and 10-Mile (54:35, Army Ten-Miler).  I also ran my 2nd fastest marathon time (2:33:13) earlier this year at Boston in less-than-ideal conditions (headwinds).  I went into Boston in top shape and likely would have ran somewhere around 2:31 had conditions been better.

Scott Wietecha - three-peat Country Music Marathon Champion

Now, with CIM just a week away and having completed my hardest marathon training cycle ever, I'm ready to freshen up the legs and go to war for that sub-2:30.  My only hope is that the weather is good and that I run 2 minutes and 30 seconds faster than I did last year.

Here's a summary of my quality sessions/workouts during the last 12 weeks.  I labeled Q1, Q2, etc. as the number of quality sessions for that specific week.

Week 12: Q1 - 10 miles of alternating 1/2 miles at 5:55 and 5:35; averaged 5:53/5:33 for the recover/fast portions.  Q2 - 15 miles medium long run on rolling route with 4x1/2 mile at marathon effort.  (77 miles)

Week 11: Q1 - 6x1 mile working from 10K pace to slightly faster (5:15, 5:13, 5:12, 5:10, 5:10, 5:09) with 400m rec jog. Q2: 20 miles long run with last 5 miles at MP; ran the last 5M in 28:16 (5:39 pace) 6:27 overall avg pace for the 20 miles (102 miles)

Week 10: Q1 - 12x2:00 at HM pace to slightly faster with 2:00 moderate over rolling hills.  Q2 - 12 miles progression from easy to moderate effort over rolling hills.  Q3 - 19.5 miles long run with 3x4 miles at MP with 3:00 recovery jogs. Ran 22:49, 22:40, and 22:16. (99 miles)

Week 9: Q1 - 12x600m at 5K pace to slightly faster with 1:30 rest.  Q2 - 20 miles progression long run working from moderate pace down to MP; 6:03 avg pace.  (100 miles)

Week 8: Q1 - 10 miles tempo working from slightly slower than MP to slightly faster than MP; 57:03, 5:43 pace). Q2 - Philly Rock 'n' Roll Half Marathon, 1:11:49.  (82 miles)

Week 7: Q1 - 20x 400m at 75-77s with 1:00 rec jog.  Q2 - 4 miles tempo at HM pace plus 6x1/4 mile uphill and 2x1/4 downhill with jog up/down for recovery.  Q3 - 22 miles normal long run with the first half on rolling hills.  (103 miles)

Week 6: Q1 - 6x1 mile starting 5:30 pace and working down to 5:15 with 400m rec jog. Splits were 5:29, 5:25, 5:22, 5:19, 5:14, and 5:12.  Q2 - 20 miles long run with last 6 miles at sub-5:45 pace. 33:57 (5:40 avg) for last 6 miles.  (89 miles)

Week 5: Q1 - 6x1K at 3:10 (3:10, 3:09, 3:08, 3:09, 3:08, 3:09) with 400m rec jog.  Q2 - 9 miles with 4 miles fartlek of .15 miles fast / .35 miles easy.  Q3 - Army Ten-Miler, 54:35.  (77 miles)

Week 4: Q1 - 11 miles with fartlek of 1-2-3-2-1-2-3-2-1 with equal recovery; fast portion at 5:20 pace and moderate recovery at 6:20; averaged 5:16 for fast section and 6:12 for recovery.  Q2 - 12 miles progressing from easy to moderate pace. Q3 - 15 miles with 4x2 miles starting at 5:30 and working down to 5:20 pace (10:56, 10:47, 10:43, 10:39) with 400m rec jog.  (93 miles)

Week 3: Q1 - 2x3 miles tempo (16:41, 16:16) plus 2x800m at sub-2:30 (2:27, 2:27).  Q2 - 9 miles with 4x1/4 mile uphill and 4x1/4 mile downhill with jog down/up recovery.  Q3 - 20 miles long run with middle 14 miles progressing from 6:20 to 6:00 pace; 6:07 overall avg pace.  (100 miles)

Week 2: Q1 - 12 miles with 10x3:00/1:30 fartlek.  Q2 - 8x400m at sub-70s with 400m rec jog.  Q3 - 20 miles normal long run.  (101 miles)

Week 1: Q1 - New Haven 20K Race, 1:10:15.  Q2 - 16x400m at sub-80s with 100m rec jog; averaged 75-76s for the first 8 reps and 73-74s for the last 8.  Q3 - 20 miles long run with the last 5 miles moderate working down to 6:00 pace.  (93 miles)

Rock'n'Roll Philadelphia Half Marathon - 1:11:49!!

Just three weeks after the Army Ten-Miler (ATM) I hit the streets again, this time for the Rock 'n' Roll Philadelphia Half Marathon.  Rock 'n' Roll Philly served as a tune-up and my last race leading up to California International Marathon (CIM) in five weeks.  I ran this race last year when it was in September and finished in 1:13:13.  This year the race was pushed back to the end of October to accommodate Pope Francis' first visit to the US and the city of Philadelphia.  The unique date was a "blessing" because we were treated with perfect running weather (40 degrees with very little wind) on Halloween day. 

Marathon training has been going extremely well and with a recent PB at the ten mile distance, there was no reason I wouldn't be able to run a PB for the half-marathon.  My race strategy was similar to my ATM race; start out at about 5:30 pace or slightly under for the first half and then drop the hammer on the second.

The first few miles felt pretty easy.  I went through the first mile right at 5:30 pace.  Me and a group of runners, some were elite females aiming for the Olympic Marathon Trials Standard (Women - 1:15:00, Men - 1:05:00), actually freaked out because the timing clock at Mile 1 showed 5:08.  I then heard a guy on the bike tell his athlete not to worry because the clock was wrong and that the 1st mile was a 5:30.  My second mile split was slow (GPS split for was a 5:43) even though I felt like I was running the same effort/pace.  I hit the 5K in 17:11, about 5-10 seconds slower than I had planned.  I probably fell behind because I was too busy waving to my wife and daughter.

Definitely not running hard enough!

At 10K I was still feeling really good, maybe too good. I went through 10K in 34:23.  No wonder I was feeling too good!  I practically cruised the second 5K (17:12) in the same time as the first.  After 10K is when I started to roll.  I ran miles 7 and 8 in 5:25 and 5:28.  However, mile 9 was a slow 5:38.  I think a combination of a short uphill and sharp turn onto Falls Bridge caused me to lose some seconds.  Luckily, I made up the lost seconds on the next mile with a 5:19 split. 

At the 10 mile mark, which I came across in 54:56, I caught and passed about four runners, including three-time Olympian Jen Rhines. It's crazy to think that my 10 mile split was a sub-55 and only 21 seconds slower than my PB I set a few weeks ago.  Coming through the ten mile mark in just under 55-min meant that I'd only have to run 5:30 pace for the remaining 5K to hit my goal time of 1:12. 

I wasn't going to settle for 5:30 pace, so I tried to keep the hammer down and ran 5:24, 5:29, and 5:24 for the last three miles.  When I got to the 13 mile mark, just at the base of the short steep hill before the finish, I glanced at my watch and saw 1:11:10.  I knew at this point that I would break 1:12 for the half.  I sprinted up the short hill and to the finish like nobody's business crossing the line in 1:11:49, a new half-marathon PB by a whopping 80 seconds.  According to my Garmin splits and Strava, I ran the last .1 mile of the race at sub-5:00 pace, and that's with the hill. I'd have to say that the weekly hill blasts my coach has incorporated into my training has really paid off.

1:11:49!!!  New Half Marathon PB!

Below are my splits and a comparison of my 2014/2015 R'n'R Philly race.  Interestingly, I ran much faster this year but placed lower in the overall results, mainly because the fast guys and ladies decided to show up and run a qualifying time for the 2016 U.S. Olympic Marathon Trials.  A total of 44 runners (24 men and 20 women) ran fast enough to qualify for the marathon trials in February.  Insane!

Year	5 Km	10 Km	10 Mile	Chip Time	Pace	Place
2015	17:11	34:23	54:56	1:11:49	5:29	68
2014	17:32	35:02	56:14	1:13:13	5:35	61

Some thoughts following my half-marathon PB:

• I was thrilled to run a huge PR and sub-1:12.  However, I think if I wasn't being too patient early in the race I probably would have ran about 10-20 seconds faster. I'm not greedy though, I'll take a 1:11:49!!!

In disbelief!

• It's obvious that I'm a patient and negative split type of runner.  Personally, I think it's the best and smartest way to run the long distance races. 
• The race was a huge and perfect confidence booster leading up to CIM in five weeks.  I feel that my ultimate goal of a sub-2:30 marathon is well within reach.