Back to training

I did not experience any DOMS (delayed onset muscle soreness) following Sunday's 10K race. This is a good sign and shows that the legs are accustomed to the amount of stress exerted on the leg muscles.

This week will be a high mileage week with a key marathon pace run on Friday. Yesterday during lunch time I ran 10.7 miles with Jurgen. We averaged 6:53 pace, which felt fine but was probably a bit too fast the day after a 10K race. In the evening I did an easy 4-miler in 30 minutes. Today was another two-a-day with an easy 6.6 miles at lunch and 8 miles including 4 x 1200 tonight at the track. My Dutch friend Paul, who ran 32:49 on Sunday, and I ran the 1200s together but not too hard. We ran the repeats in 4:02, 4:01, 3:57, & 3:56. I was surprised that the pace felt quite comfortable.

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Last week's training:

Mon: 9.3M @ 7:00 pace
Tues: 11.2M @ 6:43 pace
Wed: 10.2M @ 6:42 pace including 2 x 3-2-1 + 3 x :30
Thur: 9.4M @ 6:56 pace
Fri: 7.7M @ 6:48 pace
Sat: 4.5M @ 7:29 pace
Sun: Parelloop Brunssum 10K Top Run - 33:54; 13.5M total

Weekly Total: 65.8 miles

10K PR

The Parelloop 10K Top Run was a successful event today as Kenyan Micah Kogo broke Haile Gebrselassie's 10K Road World Record by 1 second, 27:01. Amazing feat and incredible time, especially that he was running alone after 7Ks.

My race today went very well compared to last week's sub-par performance at the Venloop Half-Marathon, . I successfully dipped under 34 minutes running 33:54, a new 10K PR. If it wasn't for the few gradual inclines, then I think I could have been in the mid-33s.

The Race: When the gun went off I immediately tagged along to a small pack of about four female elites. We stayed together till about 2.5K when we ascended a small gradual incline. A couple females were dropped by the time we got to the top of the incline. At 3K, one of the two remaining females broke away like a slingshot. It was then just me and an Ethiopian female (I knew she was an Ethiopian only after I saw the results) running together from the early pack. We were running side by side for about one kilometer, then she decided to tuck right behind me. I tried to get her to do some of the pacing by moving right and left, but she would continue to follow my footsteps. After doing all the work for about 4 kilometers, she decided to move to the front and then picked up the pace. "Damn you!". I struggled a bit to stay with her, but always kept within 5 meters of her. At 9K, we caught the Kenyan female who broke away at 3K and managed to put a small gap on her. With about 400 meters to go, the Ethiopian female surged and tried to pull away from me. My thoughts at this point was that I was not going to let her beat me after doing almost all of the work. With about 100 meters to the finish I saw the clock read 33:41...42...43. I knew breaking 34 minutes was going to be very close, so I gave what I had left and crossed the finish in a gun time of 33:59 (net time: 33:54). I am happy not only about the time and PR, but the fact that it gives me confidence on my way to Hamburg.

5K splits: 16:48 / 17:06

10K Top Run on Sunday

Sunday is the Parelloop Brunssum, in which I'll take part in the 10K Top Run. The 10K Top Run is the main event and is an invite-only race consisting of elite runners. Of course I'm not an elite or even sub-elite runner, but I was invited to run in the event by the organizer, so I'm definitely not turning it down. This will be a perfect opportunity for me to update my 10K PR, which is incorrect on the runners' list. The course is somewhat fast but has a few gradual inclines, so acheiving a personal best will be some task. Also, the legs aren't feeling all that fresh after running 9, 11, 10 (including fartlek) & 9 miles following Sunday's half-marathon. I hope the next couple days of short and very easy running will freshen up the legs

Today: 9.4M @ 6:56 pace
Wed: 10.2M @ 6:42 pace including 2 x 3-2-1 + 3 x :30
Tues: 11.2M @ 6:43 pace
Mon: 9.3M @ 7:00 pace

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Last week's training summary:

Mon: 11.2M @ 6:48 pace
Tues: Noon - 6.2M @ 6:53 pace; PM - 6M @ 7:04 pace
Wed: Noon - 4.1M @ 7:12 pace; PM - 7.6M including 5 x 1K (3:16, 3:08, 3:13, 3:10, & 3:10)
Thur: 8.1M @ 6:52 pace
Fri: 9.3M @ 6:50 pace
Sat: 4.7 @ 6:56 pace
Sun: Venloop Half-Marathon - 1:14:30; 17.6M total

Weekly Total: 74.8 miles

Venloop Half-Marathon

Venloop Half-Marathon: 1:14:30, 52nd Place.

My race didn't go as well as I had hoped for. I woke up Friday morning with a slight cold which I still have. Not exactly sure if it had affected my race though. I never felt good and ran the last 15k on my own. There was also a lot of wind and turns on the course. Overall, I'm satisfied with the performance. Splits below:

5k - 17:06 (17:06)
10k - 34:50 (17:44)
15k - 52:48 (17:58)
20k - 1:10:41 (17:53)
Finish - 1:14:33 / 1:14:30 (net)

Tuning up for Sunday

I'm running a half-marathon on Sunday, so I pushed my normal Tuesday track workout a day later and will skip out on Friday's key workout to give the legs a little taper. The workout tonight was 5 x 1K, which was supposed to be at cruise interval pace (5:15 pace or 3:16/km). The first repeat went as planned as I was dead on at 3:16. On the next one, I was way too fast hitting the first lap in 72 seconds. I slowed the pace on the 2nd lap but still finished faster than I should have, 2nd repeat was 3:08. The last three repeats were 3:13, 3:10, & 3:10. I was not too happy at the end of the workout because the plan was to be right around 3:15-3:16. The good thing though is that the pace felt comfortably hard. Maybe it's a sign of improved fitness. I'll see come Sunday.

Today: Noon - 4.1M @ 7:12 pace; PM - 7.6M including 5 x 1K (3:16, 3:08, 3:13, 3:10, & 3:10)
Tues: Noon - 6.2M @ 6:53 pace; PM - 6M @ 7:04 pace
Mon: 11.2M @ 6:49 pace

Training: 9-15 Mar

Steady 20.6 mile long run with my friends Jurgen and Marcus. We ran the first 10 easy in 1:10:20 (7:02 pace) as Jurgen had baby-jogger duties pushing Marcus' twins. At 10 miles, the baby-jogger was handed back to Marcus. Jurgen and I then went on for the remainder of the run finishing the last 10.6 miles in 1:08:37 (6:28 pace). Overall pace for the long run was 6:45 with an average HR of 142. A good run to end the week. The mileage for this coming week will be a bit lower as I'll do a short taper for Sunday's half-marathon.

9-15 Mar

Mon: Noon - 7.6M @ 6:59 pace; PM - 5.5M @ 7:27 pace
Tues: Noon - 11M @ 6:39 pace including 3 x 3-2-1 w/ -1' easy; PM - 4M very easy @ 8:10 pace
Wed: 9.1M @ 7:00 pace
Thur: 5M @ 7:25 pace; felt very fatigue
Fri: Noon - 5.1M @ 7:04 pace; PM - 12.2M including 8 miles @ goal MP (5:52, 5:52, 5:53, 5:49, 5:46, 5:52, 5:47, & 5:49 (46:40 - 5:50 pace))
Sat: 8M @ 7:01 pace
Sun: 20.6M @ 6:45 pace

Weekly Total: 88.1 miles

Marathon Pace Workout

Thursday was probably the worst my body has felt in a while, aside from when I was injured. When I went for a short easy 5-mile run yesterday morning the body and legs just felt totally fatigued. The planned training for that day was an easy 5 in the morning and then an easy 5-7 miles in the evening. I decided to skip the evening run to get in some well-needed rest. It was a good decision on my part because I felt much better in today's workout.

During lunch hour I went for an easy 5.1 miles and then did some core exercises immediately after. Four hours later I was back in my running shoes for the planned workout of the day, 12 miles with the middle 6-8 miles at goal marathon pace. I chose to do 8 miles at MP. Time was 46:40 with mile splits at 5:52, 5:52, 5:53, 5:49, 5:46, 5:52, 5:47, & 5:49. The overall average pace was 5:50, which is about 2-4 seconds faster than what I'm considering goal MP. Below is a comparison of today's workout with the same one I did last year on September 19. I was 1 second faster per mile today with 5 miles already in the legs a few hours earlier. A step in the right direction.

13 MAR 09: 5:52, 5:52, 5:53, 5:49, 5:46, 5:52, 5:47, & 5:49 (46:40 - 5:50 pace)
19 SEP 08: 5:52, 5:53, 5:53, 5:49, 5:54, 5:51, 5:48, & 5:45 (46:45 - 5:51 pace)

Miles and Miles

You know that you're in marathon training when the legs never seem to feel fresh. Yesterday was 13.1 miles easy on two runs and today was 15, also on two runs, which included a fartlek workout of 3 x 3-2-1. The next couple days will be easy running to get in the miles and Friday will be a marathon pace workout of 6-8 miles at goal pace.

On a happy note, my shipment of shoes arrived in the mail. A pair of Saucony Grid Tangent 3 and Brook Axiom 3. The funny thing is that I found a new pair of Axiom 3 stored away in the closet today.

Long Run

A good steady long run in poor weather conditions - cold, rainy and windy. Ran the 20-miler in 2:11:10 (6:34 pace). The legs felt sluggish early on, but better as the run progressed. Settled into a nice rhythm about 45 minutes into the run, running 6:20ish-30ish pace for the last 13 miles, which averaged out at 6:24 pace.

2-8 Mar

Mon: AM - 6.5M @ 7:06 pace; PM - 7.5M @ 7:00 pace
Tues: AM - 5.5 @ 7:14 pace; PM - 7.5M including 5 x 1K (3:10, 3:08, 3:11, 3:14, & 3:10)
Wed: 11.1M @ 6:57 pace
Thur: Noon - 8M @ 7:02 pace; PM - 5.5M @ 7:20 pace
Fri: 12M including 3 x 2M tempos 11:06 (5:33, 5:33), 11:01 (5:30, 5:31), & 11:26 (5:38, 5:48)
Sat: 7.7M @ 7:02 pace
Sun: 20M @ 6:34 pace

Weekly Total: 91.3 miles

Bricks

Lately, the legs have been feeling like bricks. I'm not too concern though because it's expected when doing marathon training. Yesterday, I ran 12 which included 3 x 2 mile tempos at half-marathon pace. The first two were good with an 11:06 (5:33, 5:33) and 11:01 (5:30, 5:31); however, when it came to the last one the legs were pretty much finished. Ran the last one in 11:26 (5:38, 5:48). I thought about calling it quits after a 5:38 mile, but decided to just roll with it regardless of the time. Today was an easy 7+ miles discovering some new running routes from my house to Germany for tomorrow's 20-miler. I just hope the legs are up for it.

Training: 2-4 Mar.

Did a track workout last night consisting of 5 x 1000m with goal splits at 3:08-10 (5:03-06 pace). Splits ended up at 3:10, 3:08, 3:11, 3:14, & 3:10. I'd say the workout went okay. The legs were flat even before I started the workout, probably from the 20-miler on Sunday, 14 on Monday and 5+ that morning. I'm not sure what to think of this workout when comparing it to a similar workout I did back in August during Amsterdam marathon training. Hard to believe that I ran much faster and the workout was 1200, 1k, 1200, 1k, 1200.

Today: 11.1M @ 6:57 pace
Tues: AM: 5.5 @ 7:14 pace; PM - 7.5M including 5 x 1K (3:10, 3:08, 3:11, 3:14, & 3:10)
Mon: AM - 6.5M @ 7:06 pace; PM - 7.5M @ 7:00 pace

Hamburg in 8 Weeks

Did 20 miles averaging 6:36 pace to cap off a good week of training. Ran the first 10 miles at 6:49 pace feeling very comfortable. I then did 6 x 2 minutes at approximately marathon pace minus 5-10 seconds (5:45 - 5:52 pace), which brought me right at 14 miles. I then finished off the remaining 6 miles steady at 6:28 pace.

So, why a 20-miler and 90+ miles for the week when I mentioned two Sundays ago that I won't be running a marathon? Well, on Friday evening, I unexpectedly registered for the Hamburg Marathon in Germany on April 26. Was looking back at last year's training log and realized that I only did a 12-week marathon training schedule when I set PRs in the half-marathon (Rotterdam) and marathon (Amsterdam). I figured that with the last 4 weeks of training, which went considerably well, and the next 8 weeks till April 26, it will also put me at a 12-week marathon training. With Hamburg Marathon being a flat and fast course, it will be an opportunity to run faster than 2:35. I'll see what the marathon fitness is like when I run my next race in 3 weeks, the Venlo Half-Marathon.

23 Feb - 1 Mar

Mon: AM - 9.6M @ 6:58 pace; PM - 4.5M easy @ 7:12 pace
Tues: Noon - 10M @ 6:43 pace including 12 x 1' hard/easy; PM - 5.1 very easy @ 7:28 pace
Wed: 10M @ 6:55 pace
Thur: Noon - 8.6M @ 6:51 pace; PM - 5.5M @ 7:18 pace
Fri: 11.2M including 2 x 3-mile tempo 16:43 (5:37, 5:32, 5:34), 1635 (5:33, 5:32, 5:30)
Sat: 7.1M @ 6:58 pace
Sun: 20M @ 6:36 pace including 6 x 2' @ MP minus 5-10 sec w/ 2' easy

Weekly Total: 91.6 miles

Mentally tough

The legs felt a little flat during the 2 x 3-mile tempo workout tonight. It may have been from the combination of miles in the legs (53 miles in the last 4 days) and cycling for 25 minutes on the bike during lunch today. After a 2.5 mile warm-up I went straight into the first 3-mile tempo. The goal was to run at half-marathon goal pace, which I'm considering 5:33-34 pace (sub-1:13). I ran the first 3M tempo in 16:43 (5:37, 5:32, 5:34). It felt like I put in a bit more effort than what the time reflected, maybe because of the windy conditions. The 2nd tempo was much better at 16:35 (5:33, 5:32, 5:30). I honestly thought about stopping at 2 miles on the 2nd tempo because I was feeling tired, cardio-wise and fatigue in the legs. Obviously, I overcame the mental challenge as the last mile was the fastest of the workout. It was a good and mentally tough workout.

Today: Noon - 25' bike and core exercises; PM - 11.2M including 2 x 3-mile tempo (16:43, 1635)
Thurs: Noon - 8.6M @ 6:51 pace; PM - 5.5M @ 7:18 pace
Wed: 10M @ 6:55 pace

Parelloop

With a hard effort on last Saturday's race, a 2-hour run on Sunday and a total of 14 miles on two runs yesterday, my plan today was to run easy for an hour. However, about 30 minutes into the run I was quite surprised with how the legs were feeling. They felt good considering the amount of mileage in them over the past few days. Out of nowhere I decided to do a fartlek workout of 1-minute hard/easy. Well, not necessarily out of nowhere as this was really the scheduled workout with the intention of running it on Wednesday. I had in mind 10 reps, but ended up doing 12. I certainly felt like I could do more but did not want to overdue it. Tonight's run was a very easy 5 miler.

On the same topic of running, but different area, I'm playing Agent for my German running friends Jurgen and Silke. I submitted their information for the upcoming world-class event, the Brunssum Parelloop, which is basically in my backyard. I say world-class event because the 10K Top Run, the main event, is an invitation-only event consisting of world-class runners. Sammy Kipketer (2001) and Lornah Kiplagat (2004) have both set world records in the event. Last year, three Kenyans broke 28 minutes with Moses Masai taking top honors. I'm looking forward to this race as this will probably be my one and only elite competition in which I've been invited to run in.

Today: Noon - 10M @ 6:43 pace including 12 x 1' hard/easy; PM - 5.1 very easy @ 7:28 pace
Mon: AM - 9.6M @ 6:58 pace; PM - 4.5M easy @ 7:12 pace

2-hr Language Course

I ended the week with an easy 2 hour run with my German friends. Actually, I prefer to say it was a 2 hour English/German language lesson. On a scale of 1 to 4, Jurgen speaks english at a 3 and Marcus at a 2. On the other hand, I speak German at a 0 (zero). Poor Jurgen ended up being the translator for me and Marcel. He also became the baby-jogger pusher for most of the run. Marcel took his 7-month twin boys out on the baby-jogger to join us. Amazingly they slept during the entire 2hr run. I actually experienced for a few miles what it's like to push a baby jogger. I hope it wasn't a sign of what's to come. We avg'd a nice and easy 7:21 pace for the run.

16-22 Feb

Mon: Noon - 9.2M @ 6:58 pace; PM - 5.1M @ 7:31 pace
Tues: 9.5M including 3 x 2K (6:38, 6:39, & 6:41)
Wed: Noon - 9.2M @ 6:52 pace; PM - 5M @ 7:22 pace
Thur: Noon - 7M @ 7:02 pace; PM - 4.2M @ 7:38 pace
Fri: 5M @ 7:18 pace
Sat: 12.5M including 10K race in 34:15 (5:31 pace)
Sun: 16.8M @ 7:21 pace

Weekly Total: 83.5 miles

10K Race

Ran a 10k race in Hardt (GE) with my German friend and co-worker Jurgen. The main goal of the race was to run hard and determine where I'm at with my current fitness. I was actually unsure whether I should even run the race because for some reason my right hamstring was very tight and feeling problematic on Friday morning. It seemed as if there was a knot in the middle of the right hamstring. At lunch time I went for an easy 5 miles and the hamstring felt okay, but certainly not 100%. Thanks to my massage therapist, who managed to squeeze me in her schedule for a 30 min massage, the hamstring felt much better and I gave the race a go.

This 10k race in Germany has a history of drawing some fast runners within the area. Looking at past results the top 10 runners consistently run sub-35. So, I definitely knew there would be a good group of runners for me to run with. The gun went off and my speedy friend Jurgen immediately took off like he was shot out from a cannon. Noone dared to follow him. Jurgen ran alone the entire race finishing 1st in 31:50.

I hit 1K in 3:15 (5:14 pace) with a pack of 9 runners. It must have been a bit too fast for all of us because we decided to pull back on the pace hitting 2k in 6:42. At 5k, which I came across in 16:56, the pack was down to 6 runners. The pace seemed to be slowing around 6k. Feeling pretty good at this point I decided to move to the front and push the pace a bit. I led the pack through the next 2.5k's. I'm not sure if this was a smart move on my part because at 9k the guys picked up the pace and I was unable to respond. I finished in 7th place overall with a time of 34:15. Despite the course being well marked, I did not take down my splits, except for the first couple kilometers and the 5k mark. Overall, I am quite satisfied with my performance and finishing time considering the ups and downs of training and being injured. Afterall, it is a 10k PR for me.

10 points

I got shit on, literally, while on my run this evening. I was trotting along at a nice easy pace when, just as I ran by a tree, I felt something drop on my head (was wearing a beanie). At first I thought it was a drop of rain or water from the tree, but then I thought it can't be rain or water because it didn't rain at all today and it shouldn't feel that heavy. I then swiped my right hand (using gloves) on top of my beanie; when I looked at my glove it was bird shit. Couldn't help but laugh. I was just glad that I was wearing my beanie and gloves. There really wasn't a choice because it was 30 degrees. On my way back I made sure not to run under that same tree. That darn bird was probably planning on dropping another bomb on me. I'll give 10 points for a direct hit.

Today's Run: Noon - 9.2M easy @ 6:52 pace; PM - 5M very easy at 7:22 pace
Tues: 9.5M including 3 x 2000m
Mon: Noon - 9.2M easy @ 6:58 pace; PM - 5.1M very easy @ 7:32 pace

Track

Ran at the track tonight with my friend Paul, who had 3 x 3000m on the schedule. I really didn't feel like running that long of intervals, so I decided to do 3 x 2000m instead. I ran with Paul for the first 2000m, my first repeat, and then we ran on our own for the remainder of our workout. The plan was to run 6:40 for 2km or 80 second laps. I was pretty much on target as I hit the workout in 6:38, 6:39, & 6:41. I was quite happy with the workout considering I ran a total of 18 miles on Sunday and 14+ miles on two runs yesterday. I plan to run a 10k (or maybe a 5k) on Saturday, so Wed-Fri will be easy running.

Training

It was a good week of training and I'm starting to feel like my body is back to its normal self with no persistent pain (knocking on wood). Was able to get in 3 key workout days for the week. Tuesday was 15 x 1' hard/easy, Thursday was a 6-mile tempo run on mixed and rolling terrain of the Brunssumerheide, and today's workout, sort of a combination of Tuesday and Thursday's workout, was 4 miles easy then 15 x 1' hard (5k pace)/easy followed by 2 miles easy and then finishing off with a 2-mile tempo. I was quite happy with today's workout and my feeling afterwards.

Since I'm not training for a marathon I've decided to take a different approach to my Sunday long runs by incorporating some fast-pace running and not going too long. I'll keep the long runs somewhere around 13-17 miles. Here's how the last two weeks of training went:

9-15 Feb

Mon: Noon - 9M easy; PM - 4M easy
Tues: 10M including 15 x 1' hard/easy
Wed: 10.1M easy
Thur: 8.2M including 6-mile tempo in 34:23 (5:44 pace)
Fri: 10.7M easy
Sat: 8M easy
Sun: AM - 13.3M including 15 x 1' hard/easy and 2-mile tempo in 11:14; PM - 4.7M very easy

Weekly Total: 78 miles


2-8 Feb

Mon: 8M easy
Tues: Noon - 5.2M easy; PM - 7.8M including 1 x 3000 (10:10) and 5 x 400 (72, 72, 71, 73, 71) w/ 200 recovery
Wed: Noon - 7.3M easy; PM - 6M very easy
Thur: 9M easy
Fri: 8.7M including 3 x 1-mile (5:45, 5:36, 5:25) w/ .5M easy
Sat: 6M easy
Sun: 13M including 10.8K race on tough and muddy conditions

Weekly Total: 71 miles

Is this thing on

Sorry that it has been such a long time since I last posted. The motivation to write about my running just wasn't there. In fact, there hasn't been too much to write about anyways. I took an entire week (3rd week of Jan.) off from running as I continued to experience some problems with the right achilles tendon. It was a smart decision and the legs feel much better.

Last Sunday I did a 10k race, actually turned out to be 10.8K, to see where I was at with my fitness. Despite making the same mistake of wearing the wrong shoes, road shoes on a muddy course, the race was a good effort and hurt aerobically, which I really needed. Placed a respective 10th overall in a strong field of Dutch runners.

Due to the inconsistent training and recent injuries over the past 6 weeks, I've decided to skip out in running the Rotterdam Marathon in April. Instead, I'll focus on the shorter distances (5k - 1/2 marathon). I'm looking forward to racing more and hopefully update the list of PRs.