Here's last week's summary.
Mon: 5M easy
Tue: 7.5 easy
Wed: DNR
Thu: 8M easy w/ 5 strides after the run.
Fri: 7.5M easy w/ 5 x 20sec strides toward the end of the run.
Sat: 5.2M easy
Sun: Trolley Run 4M - 20:55 (PR), 19th Place; 7M total
Weekly Total: 40 miles on 6 runs/6 days
This was the 2nd week of recovery from Boston Marathon. The week consisted of easy running, one rest day and a 4-mile race that resulted in a PR. My legs feel recovered from the marathon; however, I will take this coming week as the 3rd and final marathon recovery week.
Monday, April 30, 2012
Sunday, April 29, 2012
Trolley Run 4M
The Trolley Run, the nation's largest and fastest 4-Mile, was in jeopardy of being cancelled because of possible lightning and thunderstorms. Luckily, the lightning flashes held off and the race went on without any delays. The Trolley Run 4M was only my 3rd 4-Mile race I've ever ran (4M is not a common race distance). I ran my first 4-mile race back in 2005, and my latest one only 2 1/2 months ago at the KC Love2Run (21:26) - a couple's run where Lisa and I won 1st place in the non-married couples category (we were not yet married) and 2nd overall team. The goal coming into the race was to run a PR and hopefully go sub-21, 5:15 pace. With a fast course, lots of fast runners and my legs feeling mostly recovered from Boston, I knew I had a good chance of achieving my goal.
I started out very aggressive when the gun went off. My leg turnover and pace in the 1st mile felt very fast, but nothing too outrageous. I crossed the 1-Mile marker in 5:08 and caught up to the leading female runner and Kenyan athlete, Jane Kibii; she won this race the last four years. In the 2nd mile, I pulled slightly ahead of her by about 10 meters. I never saw the Mile 2 marker, so I was not able to get my split. Approaching 3 miles I started to feel my lungs and the lack of speed workouts. It was obvious my pace slowed because I hit 3 miles in 15:40 (10:32 for miles 2 and 3). Jane caught up to me in the 3rd mile and pulled ahead by a few meters. At that point I was hurting cardio wise, but kept telling myself to maintain the pace as I only had a few more minutes of running left. When I turned left onto Ward Parkway I saw the clock read 20:30 and counting. The finishing stretch is a slight gradual downhill and about 150 meters long. Determined to go sub-21, I sprinted to the finish passing Jane and almost overtaking another runner. I finished in 20:55 for 19th place and PR'd by almost 30 seconds. I'm happy with my race considering I just came off of marathon recovery. Results here.
My wife also ran the race and did well, despite not wanting to run in the first place. When I registered for the race I also registered my wife without asking her if she wanted to run it. Lesson learned - don't assume she wants to run if I'm running. I'm extremely proud of her; she also ran a 4M PR and broke 25 minutes.
I started out very aggressive when the gun went off. My leg turnover and pace in the 1st mile felt very fast, but nothing too outrageous. I crossed the 1-Mile marker in 5:08 and caught up to the leading female runner and Kenyan athlete, Jane Kibii; she won this race the last four years. In the 2nd mile, I pulled slightly ahead of her by about 10 meters. I never saw the Mile 2 marker, so I was not able to get my split. Approaching 3 miles I started to feel my lungs and the lack of speed workouts. It was obvious my pace slowed because I hit 3 miles in 15:40 (10:32 for miles 2 and 3). Jane caught up to me in the 3rd mile and pulled ahead by a few meters. At that point I was hurting cardio wise, but kept telling myself to maintain the pace as I only had a few more minutes of running left. When I turned left onto Ward Parkway I saw the clock read 20:30 and counting. The finishing stretch is a slight gradual downhill and about 150 meters long. Determined to go sub-21, I sprinted to the finish passing Jane and almost overtaking another runner. I finished in 20:55 for 19th place and PR'd by almost 30 seconds. I'm happy with my race considering I just came off of marathon recovery. Results here.
My wife also ran the race and did well, despite not wanting to run in the first place. When I registered for the race I also registered my wife without asking her if she wanted to run it. Lesson learned - don't assume she wants to run if I'm running. I'm extremely proud of her; she also ran a 4M PR and broke 25 minutes.
Friday, April 27, 2012
Wrapping up Boston Recovery
It's been a pretty good week of recovery. Easy runs on Mon-Tue, a rest day on Wed, followed by easy runs yesterday and today. I did 5 x 20 seconds strides toward the end of my run today to remind the legs how to run fast and keep them from being lazy.
On Sunday, I will run the Trolley Run, a "fast" point-to-point 4-miler in Kansas City. Check out last year's results, the winner ran sub-18 minutes with 14 runners going sub-20 minutes. The legs feel good and recovered (whether they really are may be a different story), so I'm looking forward to putting in a good effort and hopefully, a good time.
Last week the Fort Leavenworth Lamp newspaper interviewed me after my accomplishment at Boston. Below is a picture of the article. You can read the article here or click on the picture.
On Sunday, I will run the Trolley Run, a "fast" point-to-point 4-miler in Kansas City. Check out last year's results, the winner ran sub-18 minutes with 14 runners going sub-20 minutes. The legs feel good and recovered (whether they really are may be a different story), so I'm looking forward to putting in a good effort and hopefully, a good time.
Last week the Fort Leavenworth Lamp newspaper interviewed me after my accomplishment at Boston. Below is a picture of the article. You can read the article here or click on the picture.
Here are some photos from the marathon.
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| Go ARMY!!! |
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| CITGO sign = almost to the finish! |
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| Louder!!! |
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| Boston crowd is AMAZING!!! |
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| I beat the Boston heat! |
Sunday, April 22, 2012
Recovering from Boston
Week 1 recovery from Boston went very well. The case of DOMS (delayed onset muscle soreness) settled in on Wednesday morning causing me to walk down my apartment stairs backwards. I knew that Wednesday would be the day that I'd feel the most soreness in the legs, primarily in the quads. For week 1 recovery I took the first 3 days after the marathon completely off from running. I wore my 2XU compression leg sleeves at every opportunity while relaxing at home. The leg compression sleeves along with nightly foam rolling on The Grid are aiding in the recovery. Friday afternoon I went for my first run, a 30' slog (slow jog). I was very anxious to run because my body needed exercise (check out the cool video below). The run was uneventful and I only felt a little of the quads, nothing too painful. Saturday was a very easy 5 miles. I was quite surprise with how my legs felt. No soreness and just a tad of heaviness in the legs. It is evident that my legs are recovering well, because my run this morning almost felt like a normal easy run. I will continue to take it very easy over the next week to ensure my legs fully recover.
I do not have any major races planned right now; however, there is a possibility I might run a 4-miler next Sunday. It will depend on how my legs feel by the end of the work week.
Mon: Boston Marathon - 2:36:35, 56th Overall
Tue: DNR
Wed: DNR
Thu: DNR
Fri: 4M very easy
Sat: 5M very easy
Sun: 6M easy
Weekly Total: 41.2 miles on 4 runs/4 days
I do not have any major races planned right now; however, there is a possibility I might run a 4-miler next Sunday. It will depend on how my legs feel by the end of the work week.
Mon: Boston Marathon - 2:36:35, 56th Overall
Tue: DNR
Wed: DNR
Thu: DNR
Fri: 4M very easy
Sat: 5M very easy
Sun: 6M easy
Weekly Total: 41.2 miles on 4 runs/4 days
Friday, April 20, 2012
116th Boston Marathon Race Report - 2:36:35, 56th Overall
It’s been over a year since I last wrote a post.... I know that’s totally unacceptable. For those who followed my blog (hopefully you still do) and are still waiting on the race report, I have good news. The race report is here, except that it’s not the one you’re probably expecting. This is my race report from the scorching 116th Boston Marathon (sorry, things got in the way of writing my Rotterdam report).
Where have I been?
Here’s a brief update since my last post. I left beautiful Netherlands in June ’11 and now stationed at Fort Leavenworth, Kansas, where I’m attending the US Army Command and General Staff College and pursuing my master’s degree. The last 10 months has been nothing but reading, thinking, writing papers, and of course running. Since Rotterdam Marathon last April I’ve ran only 7 races, not including Boston. Four races were 10K or shorter distance (PR’d in the 5K – 15:58), one 10-Mile (won), and two half-marathons (won a hilly half prior to Boston). Part of the reason I only ran 7 races is because of injury. I had medial tibial stress syndrome (shin splints) on my right leg causing me to pull out of the Army 10-Miler and Marine Corps Marathon. To be honest, the injury was a blessing, because it forced me to give my legs the well-deserved rest and recovery from all the miles and marathons raced over the past few years.
Aside from school and running, I got married. Just a month ago I married the beautiful runner and ice skater I met at the 2009 Berlin Marathon. You can read the article my hometown newspaper wrote of how Lisa and I met and our connection with running (click here).
Weather Advisory
The last time I ran Boston was in 2004. I remember everything about my race that year. It was hot (85 deg), I didn't eat enough, cramped, hit the wall, literally walked, and barely broke 3 hrs. It was time for redemption. I began checking the raceday forecast about 5 days out. Initially, raceday was forecasted to be in the low-50s to mid-70s. It seemed that each time I checked the Weather Channel on my iPad the temps kept increasing. On Friday, BAA sent out a weather update email notifying runners that the forecast for April 16th called for higher than normal temperatures. The following day BAA sent out a warm weather advisory email telling runners that .....running will put even the most fit athletes at risk for heat injury. By Sunday, raceday temperature was forecasted to be in the mid to high-80s, possibly even reaching low-90s. BAA sent out their last weather update email. Only the fittest runners should consider participating. You should adopt the attitude that THIS IS NOT A RACE. It is an experience. They also stated that runners (charity runners I assume) who did not meet the qualifying standards for their age and gender should consider deferring until next year. I thought saying "THIS IS NOT A RACE" was quite funny. I'm sure the elites and competitive runners were laughing at the statement. My argument to the last statement is that anyone who has not met the qualifying standards should not be running the race in the first place.
Race Plan
My initial race plan had the conditions been favorable was to run in the range of 5:48-5:54 pace, which would give me a finishing time between 2:32 and a sub-2:35. Knowing how hot it was going to be and having already experienced running in those temps in '04, I decided to throw away a time goal and just run smart, but still race, and finish in one piece. I figured that if I hydrate throughout the race, wear a hat and sunglasses to stay cool, and run at a sustainable effort, then I'd have a good race in tough conditions.
Start
My bib number was #210 putting me in Wave 1/Corral 1 with the elite men. I lined up somewhere in the middle of the corral so I wouldn't be fooled into taking off faster than I wanted to. It took me about 10 seconds to get to the actual start line when the gun went off. As I made my way out of Hopkington I made sure I monitored my breathing and body to determine the right effort and pace. At the 1 Mile marker I split my watch and it read 3:40. That can't be right! It only took a second to realize that it was the 1Km mark and not the mile mark. A couple minutes later I reached the actual 1 Mile mark in 5:59. The effort felt right, so I decided to continue at about a 6 minute pace. I hit the 5K timing mat in 18:35 (5:59 pace) and felt very comfortable.
Hydration and staying cool.
Hydration was extremely vital with the sweltering heat and temps in the low-80s. I know it sounds like a no brainer, but I think most runners still don't drink enough in the heat. At each fluid station I took in gatorade and water. About 10K, which I crossed in 37:05, I took in my first energy gel. The heat was hammering down on us at that point. I tried to run in the shade whenever possible. The problem was that there was not much shade on the course. To stay cool I took water at the fluid stations and from the amazing spectators lining the course and poured it over my head. I would take off my hat, pour water on my head and in the hat, and then put my hat back on. Wearing a hat was probably the smartest decision I made. On Sunday I stopped by the Greater Boston Running Store and bought a running hat, because I knew it would help my body and core temp cool down. Besides water I also took sponges and ice cubes offered by the spectators and put it under my hat. I truly believe that the hat helped me defeat the heat. Additionally, I took a water bottle that was on the elite water tables and literally showered myself. The race volunteers manning the elite fluid stations were encouraging us to take the water bottles. It seemed that they wanted us to take them so they can pack up the tables.
Halfway there.
Approaching Wellesley College I could hear the screaming tunnel from about a mile away. I kept telling myself to stay relax knowing how easy it is to pick up the pace when running by the Wellesley girls. In '04 I ran a fast 13th mile and ended up paying for it later in the race. I wasn't about to make the same mistake. I certainly didn't as my Mile 13 split was 5:58. I came across the half-marathon mark at 1:18:29. I just had to maintain the pace and I'd finish in a respectable time in tough conditions. At the 16th mile all I could think about was in '04 when I had to stop and massage a cramp in my calf. Getting through the hills at 16, 18 and then 21 was no problem. It actually gave me a lot of confidence because I was catching many runners and passing them quickly on the hills. It must have been a very long 2nd half for some of the runners.
Approaching Wellesley College I could hear the screaming tunnel from about a mile away. I kept telling myself to stay relax knowing how easy it is to pick up the pace when running by the Wellesley girls. In '04 I ran a fast 13th mile and ended up paying for it later in the race. I wasn't about to make the same mistake. I certainly didn't as my Mile 13 split was 5:58. I came across the half-marathon mark at 1:18:29. I just had to maintain the pace and I'd finish in a respectable time in tough conditions. At the 16th mile all I could think about was in '04 when I had to stop and massage a cramp in my calf. Getting through the hills at 16, 18 and then 21 was no problem. It actually gave me a lot of confidence because I was catching many runners and passing them quickly on the hills. It must have been a very long 2nd half for some of the runners.
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| Consistency & Negative Splits! |
At about mile 20-21 I encountered a scare. Just before Heartbreak Hill I felt a small twinge in my left hamstring. I could feel that a muscle cramp in the left hamstring was about to happen. I kept calm telling myself to just get to the next fluid station so I could take in more fluids. Luckily, it wasn't too long after that I came across the fluid station. I drank two cups of gatorade, one cup of water, and took in an energy gel. I also took another cup of water and poured it over my head to cool off. Surprisingly, the cramp never developed, and instead I started to feel a boost of energy. I got to Beacon Street and was in complete awe with the crowd support. Still feeling great and knowing that I only had a few miles to go I decided to get the crowd to cheer me on. I'd raise both hands to get the crowd to respond with a louder cheer. They did and I would give them a big thumbs up. There's no doubt that crowd support in a marathon can immensely help you, especially late in the race. The tremendous crowd support along Beacon and Boylston street motivated me to run my fastest mile splits of the race. I averaged 5:53 pace for last 7.2K or ~4.5 miles (35K - Finish). Amazingly, my 26th mile split was a 5:42. As you can see from my splits, I was very consistent throughout the race, even in the hills, and finished strong. After looking through the results, I realized that I was the only runner in the Top 60 that ran a negative split race (1:18:29, 1:18:06)! Also, I was the 2nd fastest Boston Marathon finisher within the states of Missouri and Kansas. My running friend Aaron Hohn from KC finished in an amazing 25th Place with a 2:31:09, and was the 1st finisher from Missouri/Kansas. My wife also ran a very good race finishing in 3:29:27, an excellent time in the sweltering heat.
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| Team Blas beats the heat in Boston! |
Saturday, April 09, 2011
Apr 4-10 (Rotterdam Marathon Race Week)
Mon: AM - 2.5M very easy; PM - 7.5M easy (10M tot)
Tue: 7M easy
Wed: 10M including 4 x 1000 cruise intervals (3:10, 3:09, 3:07, 3:05) + 3 x 200 (30, 30, 30)
Thu: 8M easy
Fri: 5M easy
Sat: 4M very easy
Sun: Rotterdam Marathon - 2:35:26
Weekly Total: 44 miles pre-race
The main goal for the 2nd and final peaking week was to freshen up the legs for raceday. It wasn't a good start as the body and legs just didn't feel like running and I had almost no motivation to run on Tuesday. I think the cold, rainy and windy conditions had to do with the miserable feeling. Luckily, Wednesday was a complete turnaround. I did my last tune-up workout, cruise intervals of 4 x 1000 plus 3 x 200. My legs felt amazingly good and light. Each 1K (3:10, 3:09, 3:07, 3:05) was faster than the previous. The feeling and result of the workout is exactly what I needed to boost my confidence for Sunday. The rest of the week was all very easy running until raceday.
Update: Ran 2:35:26 for 67th place overall. I'm really bummed about my run, because I was feeling great and running well until about 25K when I encountered a side-stitch. The stitch stayed with me for the rest of the race. My next post will be the Rotterdam Race Report (my apology for taking my time).
Tue: 7M easy
Wed: 10M including 4 x 1000 cruise intervals (3:10, 3:09, 3:07, 3:05) + 3 x 200 (30, 30, 30)
Thu: 8M easy
Fri: 5M easy
Sat: 4M very easy
Sun: Rotterdam Marathon - 2:35:26
Weekly Total: 44 miles pre-race
The main goal for the 2nd and final peaking week was to freshen up the legs for raceday. It wasn't a good start as the body and legs just didn't feel like running and I had almost no motivation to run on Tuesday. I think the cold, rainy and windy conditions had to do with the miserable feeling. Luckily, Wednesday was a complete turnaround. I did my last tune-up workout, cruise intervals of 4 x 1000 plus 3 x 200. My legs felt amazingly good and light. Each 1K (3:10, 3:09, 3:07, 3:05) was faster than the previous. The feeling and result of the workout is exactly what I needed to boost my confidence for Sunday. The rest of the week was all very easy running until raceday.
Update: Ran 2:35:26 for 67th place overall. I'm really bummed about my run, because I was feeling great and running well until about 25K when I encountered a side-stitch. The stitch stayed with me for the rest of the race. My next post will be the Rotterdam Race Report (my apology for taking my time).
Monday, April 04, 2011
Mar 28 - Apr 3
Mon: 8.7M easy run
Tue: AM - 5M easy run; PM - 10M including 10 x 1' @ ~5k effort w/ 1' easy @ brisk pace (15M tot)
Wed: 13.2M easy run
Thu: AM - 4.5M easy run; PM - 10M easy run (14.5M tot)
Fri: 12.2M including 4 x 2000 tempo intervals (6:38, 6:36, 6:32, 6:28) w/ 400m rec + 3 x 200m (30, 30, 30)
Sat: 8.8M easy run
Sun: 12M fast-finish long run; first 6 miles easy then 10K (Parelloop) in 34:50
Weekly Total: 84 miles on 9 runs/7 days
This week was the start of the peaking period for Rotterdam. I decreased the total weekly mileage, but kept the quality workouts intense to keep the engine revving. The fartlek workout of 10 x 1' on Tuesday felt shorter than what I'm used to, which is a very good sign. On Friday I did 2K tempo intervals on the track, each 2K faster than the previous one. Sunday was my last fast-finish long run and dress rehearsal for the marathon. Because my girlfriend was running a race in Parelloop Brunssum, I decided to enter the 10K and run my fast-finish long run as part of the race. I ran the first 6 miles easy before the race started, and then jumped into the 10K (don't worry, I registered) to run the marathon pace portion of the workout. I actually ended up exceeding my marathon pace speed limit. However, I still ran controlled and practically kept the same pace throughout the race. My 10K time in the Parelloop recreation run was 34:50 with 5K splits at 17:30 and 17:20.
Tue: AM - 5M easy run; PM - 10M including 10 x 1' @ ~5k effort w/ 1' easy @ brisk pace (15M tot)
Wed: 13.2M easy run
Thu: AM - 4.5M easy run; PM - 10M easy run (14.5M tot)
Fri: 12.2M including 4 x 2000 tempo intervals (6:38, 6:36, 6:32, 6:28) w/ 400m rec + 3 x 200m (30, 30, 30)
Sat: 8.8M easy run
Sun: 12M fast-finish long run; first 6 miles easy then 10K (Parelloop) in 34:50
Weekly Total: 84 miles on 9 runs/7 days
This week was the start of the peaking period for Rotterdam. I decreased the total weekly mileage, but kept the quality workouts intense to keep the engine revving. The fartlek workout of 10 x 1' on Tuesday felt shorter than what I'm used to, which is a very good sign. On Friday I did 2K tempo intervals on the track, each 2K faster than the previous one. Sunday was my last fast-finish long run and dress rehearsal for the marathon. Because my girlfriend was running a race in Parelloop Brunssum, I decided to enter the 10K and run my fast-finish long run as part of the race. I ran the first 6 miles easy before the race started, and then jumped into the 10K (don't worry, I registered) to run the marathon pace portion of the workout. I actually ended up exceeding my marathon pace speed limit. However, I still ran controlled and practically kept the same pace throughout the race. My 10K time in the Parelloop recreation run was 34:50 with 5K splits at 17:30 and 17:20.
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.
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.
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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.
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.
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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.
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.
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.
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.
Sunday, February 27, 2011
Feb 21-27
Mon: AM - 5.3M easy; PM - 8.8M easy (14.1M tot)
Tue: AM - 5M easy; PM - 15.3M easy (20.3M tot)
Wed: AM - 4.4M easy; PM - 13.3M easy (17.7M tot)
Thu: AM - 5M easy; PM - 10.3M easy (15.3M tot)
Fri: 15M including aerobic capacity intervals: 7 x 1600m (5:11, 5:15, 5:16, 5:15, 5:15, 5:14, 5:14) w/ 400 rec + 3 x 200 (32, 33, 33) w/ 200 rec;
Sat: 9M easy
Sun: 20M Fast Finish Long Run; 12M @ 6:42 pace then last 8M @ 5:42 pace; (20.8 tot)
Weekly Total: 112 miles on 11 runs/ 7 days
The first half of the week was all easy running. However, saying the runs were easy would be an understatement, because the duration of the runs were at least 70 minutes or more and the pace between 6:40-6:55. On Tuesday, instead of the normal quality speed session, I ran a medium long run of 1hr 44min. Friday was a good session of mile repeats at aerobic capacity. The legs were certainly done after 7 repeats. The highlight of this week's training was today's long run, a 20 mile fast finish long run. I ran the first 12 miles averaging 6:42 pace and then finished off the last 8 miles (13K to be exact) at 5:42. I was amazed that the pace felt manageable.
Tue: AM - 5M easy; PM - 15.3M easy (20.3M tot)
Wed: AM - 4.4M easy; PM - 13.3M easy (17.7M tot)
Thu: AM - 5M easy; PM - 10.3M easy (15.3M tot)
Fri: 15M including aerobic capacity intervals: 7 x 1600m (5:11, 5:15, 5:16, 5:15, 5:15, 5:14, 5:14) w/ 400 rec + 3 x 200 (32, 33, 33) w/ 200 rec;
Sat: 9M easy
Sun: 20M Fast Finish Long Run; 12M @ 6:42 pace then last 8M @ 5:42 pace; (20.8 tot)
Weekly Total: 112 miles on 11 runs/ 7 days
The first half of the week was all easy running. However, saying the runs were easy would be an understatement, because the duration of the runs were at least 70 minutes or more and the pace between 6:40-6:55. On Tuesday, instead of the normal quality speed session, I ran a medium long run of 1hr 44min. Friday was a good session of mile repeats at aerobic capacity. The legs were certainly done after 7 repeats. The highlight of this week's training was today's long run, a 20 mile fast finish long run. I ran the first 12 miles averaging 6:42 pace and then finished off the last 8 miles (13K to be exact) at 5:42. I was amazed that the pace felt manageable.
Monday, February 21, 2011
Feb 14-20
Mon: AM - 5.5M easy; PM - 8.8M easy (14.3M tot)
Tue: AM - 5M easy; PM - 13.3M including 20 x 1' fartlek w/ 1' rec @ brisk pace; (18.3M tot)
Wed: 13.4M easy
Thu: AM - 5M easy; PM - 10.3M easy (15.3M tot)
Fri: AM - 4.5M easy; PM - 14.2M including 5 x 2K tempo int (6:41, 6:39, 6:37, 6:35, 6:35) + 3 x 200 (32, 33, 32) (19.7M tot)
Sat: AM - 9M easy; PM - 4.5M easy (13.5M tot)
Sun: 22M steady long run; 6:27 pace
Weekly Total: 115 miles on 12 runs/ 7 days
It was another high mileage week with a couple long quality sessions to teach the legs to run fast when fatigued. Quite happy with the results, especially Friday's 2K tempo interval workout and Sunday's long run.
Tue: AM - 5M easy; PM - 13.3M including 20 x 1' fartlek w/ 1' rec @ brisk pace; (18.3M tot)
Wed: 13.4M easy
Thu: AM - 5M easy; PM - 10.3M easy (15.3M tot)
Fri: AM - 4.5M easy; PM - 14.2M including 5 x 2K tempo int (6:41, 6:39, 6:37, 6:35, 6:35) + 3 x 200 (32, 33, 32) (19.7M tot)
Sat: AM - 9M easy; PM - 4.5M easy (13.5M tot)
Sun: 22M steady long run; 6:27 pace
Weekly Total: 115 miles on 12 runs/ 7 days
It was another high mileage week with a couple long quality sessions to teach the legs to run fast when fatigued. Quite happy with the results, especially Friday's 2K tempo interval workout and Sunday's long run.
Sunday, February 13, 2011
Jan 31 - Feb 13
Feb 7-13
Mon: AM - 6M easy; PM - 8.7M easy (14.7 tot)
Tue: AM - 5M easy; PM - 12M including 8 x 800 (2:32, :26, : 29, :27, :28, :27, :27, :28) w/ 400 rec + 3 x 200 (33, 33, 32) w/ 200 rec. (17M tot)
Wed: 13.4M easy
Thu: AM - 5.5M easy; PM - 10.2M easy (15.7M tot)
Fri: AM - 5M easy; PM - 14.5M including 10M tempo run in 57:07 (19.5M tot)
Sat: AM - 9M easy; PM - 4M easy (13M tot)
Sun: 18.8M long run; 6:24 pace
Weekly Total: 112 miles on 12 runs / 7 days
It was an A+ week of training this week. An interval session of 800s on Tuesday, a 10 mile tempo run on Friday and a 2 hr steady long run complemented a 112 mile week. The 800s went very well and I was quite surprised that I consistently hit sub-2:30 for the half-miles. I never ran 800s that fast in the past. On Friday, I ran a 10 mile tempo on the track. I started out at what felt like marathon pace and then slowly decreased the pace as the run went on. I ran 5:46 pace for the first 3 miles, then 5:37-5:40 pace for miles 4-9, and then finished strong with a 5:30 mile.
-------------------------------------------------
Jan 31 - Feb 6
Mon: AM - 5.8M easy; PM - 8.7M easy (14.5M tot)
Tue: AM - 12.8M including 15 x 1' fartlek on rolling course w/ 1' rec at brisk pace; PM - 5M easy (17.8M tot)
Wed: DNR
Thu: 6M easy
Fri: DNR
Sat: AM - 10.5M easy; PM - 6M easy (16.5M tot)
Sun: 18.6M steady long run; 6:28 pace
Weekly Total: 73.4 miles on 8 runs / 5 days
It was a low mileage week, compared to last week, from two DNR (did not run) because I had my last wisdom tooth extracted. I thought that I'd only miss out on one day (surgery day), but that wasn't the case as the percocets stayed in my body forcing me to DNR on Friday. I still ended the week on a good note as I put in 35 miles of steady easy running in the weekend.
Mon: AM - 6M easy; PM - 8.7M easy (14.7 tot)
Tue: AM - 5M easy; PM - 12M including 8 x 800 (2:32, :26, : 29, :27, :28, :27, :27, :28) w/ 400 rec + 3 x 200 (33, 33, 32) w/ 200 rec. (17M tot)
Wed: 13.4M easy
Thu: AM - 5.5M easy; PM - 10.2M easy (15.7M tot)
Fri: AM - 5M easy; PM - 14.5M including 10M tempo run in 57:07 (19.5M tot)
Sat: AM - 9M easy; PM - 4M easy (13M tot)
Sun: 18.8M long run; 6:24 pace
Weekly Total: 112 miles on 12 runs / 7 days
It was an A+ week of training this week. An interval session of 800s on Tuesday, a 10 mile tempo run on Friday and a 2 hr steady long run complemented a 112 mile week. The 800s went very well and I was quite surprised that I consistently hit sub-2:30 for the half-miles. I never ran 800s that fast in the past. On Friday, I ran a 10 mile tempo on the track. I started out at what felt like marathon pace and then slowly decreased the pace as the run went on. I ran 5:46 pace for the first 3 miles, then 5:37-5:40 pace for miles 4-9, and then finished strong with a 5:30 mile.
-------------------------------------------------
Jan 31 - Feb 6
Mon: AM - 5.8M easy; PM - 8.7M easy (14.5M tot)
Tue: AM - 12.8M including 15 x 1' fartlek on rolling course w/ 1' rec at brisk pace; PM - 5M easy (17.8M tot)
Wed: DNR
Thu: 6M easy
Fri: DNR
Sat: AM - 10.5M easy; PM - 6M easy (16.5M tot)
Sun: 18.6M steady long run; 6:28 pace
Weekly Total: 73.4 miles on 8 runs / 5 days
It was a low mileage week, compared to last week, from two DNR (did not run) because I had my last wisdom tooth extracted. I thought that I'd only miss out on one day (surgery day), but that wasn't the case as the percocets stayed in my body forcing me to DNR on Friday. I still ended the week on a good note as I put in 35 miles of steady easy running in the weekend.
Friday, February 04, 2011
"He can take a bullet for us someday in Afghanistan, but he can’t run with his American contemporaries?"
This is ridiculous that Army WCAP runner Joseph Chirlee, who is a US citizen of less than 2 yrs, could not run in the USA XC Championships, not even as part of the armed forces competition. Read the full New York Times article.
Thursday, February 03, 2011
Jan 24-30
Mon: 9M easy
Tue: AM - 10M including 12 x 200 (31-33") w/ 200 rec; PM - 5M easy (15M tot)
Wed: AM - 13.5M easy; PM - 5M easy (18.5M tot)
Thu: AM - 10.2M easy; PM - 5M easy (15.2M tot)
Fri: AM - 17.2M including 65' Steady State (5:43 pace); PM - 5M easy (22.2M tot)
Sat: 9M easy
Sun: 18.6M long run, 6:29 pace
Weekly Total: 107.5 miles on 11 runs / 7 days
It was a 20% jump in the total mileage from last week as I began doing doubles. The legs handled the mileage well while still running good in the quality workouts. This really isn't a surprised to me because my body and legs are accustomed to high mileage. On Friday I increased the steady state run by 10' for a total 65 minutes. This was by far the longest steady state or tempo run I've ever ran. For the 65' I averaged 5:43 pace and covered 11.4 miles. It was the same exact pace I ran in last week's steady state, but 10' more. Sunday's steady long run also went extremely well. Ran 18.6M (30K) in 2 hours and avg'd 6:29 pace, which was 10 seconds per mile faster than last week. I was comfortable the entire run and never felt like I was exceeding the long run pace/effort.
Tue: AM - 10M including 12 x 200 (31-33") w/ 200 rec; PM - 5M easy (15M tot)
Wed: AM - 13.5M easy; PM - 5M easy (18.5M tot)
Thu: AM - 10.2M easy; PM - 5M easy (15.2M tot)
Fri: AM - 17.2M including 65' Steady State (5:43 pace); PM - 5M easy (22.2M tot)
Sat: 9M easy
Sun: 18.6M long run, 6:29 pace
Weekly Total: 107.5 miles on 11 runs / 7 days
It was a 20% jump in the total mileage from last week as I began doing doubles. The legs handled the mileage well while still running good in the quality workouts. This really isn't a surprised to me because my body and legs are accustomed to high mileage. On Friday I increased the steady state run by 10' for a total 65 minutes. This was by far the longest steady state or tempo run I've ever ran. For the 65' I averaged 5:43 pace and covered 11.4 miles. It was the same exact pace I ran in last week's steady state, but 10' more. Sunday's steady long run also went extremely well. Ran 18.6M (30K) in 2 hours and avg'd 6:29 pace, which was 10 seconds per mile faster than last week. I was comfortable the entire run and never felt like I was exceeding the long run pace/effort.
Tuesday, January 25, 2011
Jan 10 - 23
Jan 17-23
Mon: 9M easy
Tue: 11.3M including 12 x 70" w/ 80" rec jog + 3 x 200 w/ 200 rec
Wed: 13.2M easy
Thu: 10.3M easy
Fri: 15.4M including 55' Steady State
Sat: 9M easy
Sun: 18M long run
Weekly Total: 86.2 miles on 7 runs / 7 days
More snow fell Tuesday morning in Boston so I ran my scheduled 400s (70") on the treadmill. I ran 12 repeats at 4:52 pace (simulating a track session of 400s). Wed I ran 90' on the Lexington roads before heading back to the Netherlands. On Friday I ran a Steady State run of 55', an increase of 10' from the last two weeks. It was the best steady state run I've had in this train up to Rotterdam. For the 55' I averaged 5:42 pace covering 9.6M. Sunday was my first 2hr long run of this marathon training. I didn't feel all that great (had a little too much to drink the night before), but still managed to put in a good run as I averaged 6:39 pace for 18 miles.
-------------------------------------------------
Jan 10-16
Mon: 8.7M easy
Tue: 12.4M including 15 x 1' fartlek on rolling course w/ 1' rec at brisk pace
Wed: 13.2M easy
Thu: DNR; travel to Boston
Fri: 13.6M including 45' Steady State on slightly rolling course
Sat: 9.3M easy
Sun: 16.2M long run
Weekly Total: 73.4 miles on 6 runs / 6 days
Training continues to go well. On Tuesday I ran a fartlek workout of 15x1' hard/easy. I ran this fartlek on a rolling course so that some fast running is done on up hill, some on flat ground and some on down hills. This is a common workout for me, but the difference this time around was that I ran the recovery 1' at a brisk pace rather than easy jogging. Thursday I DNR (did not run) due to my travel to Massachusetts to visit my gf. On Friday I did a 45' steady state run on a 3.5M loop that was slightly rolling. The workout went okay. My legs were a bit tight from traveling, and I was tired probably from jetlag. On Sat and Sun I ran on the Minuteman Bikeway, a 10-mile bikeway that stretches from Bedford to Cambridge and passes through historical Lexington.
Mon: 9M easy
Tue: 11.3M including 12 x 70" w/ 80" rec jog + 3 x 200 w/ 200 rec
Wed: 13.2M easy
Thu: 10.3M easy
Fri: 15.4M including 55' Steady State
Sat: 9M easy
Sun: 18M long run
Weekly Total: 86.2 miles on 7 runs / 7 days
More snow fell Tuesday morning in Boston so I ran my scheduled 400s (70") on the treadmill. I ran 12 repeats at 4:52 pace (simulating a track session of 400s). Wed I ran 90' on the Lexington roads before heading back to the Netherlands. On Friday I ran a Steady State run of 55', an increase of 10' from the last two weeks. It was the best steady state run I've had in this train up to Rotterdam. For the 55' I averaged 5:42 pace covering 9.6M. Sunday was my first 2hr long run of this marathon training. I didn't feel all that great (had a little too much to drink the night before), but still managed to put in a good run as I averaged 6:39 pace for 18 miles.
-------------------------------------------------
Jan 10-16
Mon: 8.7M easy
Tue: 12.4M including 15 x 1' fartlek on rolling course w/ 1' rec at brisk pace
Wed: 13.2M easy
Thu: DNR; travel to Boston
Fri: 13.6M including 45' Steady State on slightly rolling course
Sat: 9.3M easy
Sun: 16.2M long run
Weekly Total: 73.4 miles on 6 runs / 6 days
Training continues to go well. On Tuesday I ran a fartlek workout of 15x1' hard/easy. I ran this fartlek on a rolling course so that some fast running is done on up hill, some on flat ground and some on down hills. This is a common workout for me, but the difference this time around was that I ran the recovery 1' at a brisk pace rather than easy jogging. Thursday I DNR (did not run) due to my travel to Massachusetts to visit my gf. On Friday I did a 45' steady state run on a 3.5M loop that was slightly rolling. The workout went okay. My legs were a bit tight from traveling, and I was tired probably from jetlag. On Sat and Sun I ran on the Minuteman Bikeway, a 10-mile bikeway that stretches from Bedford to Cambridge and passes through historical Lexington.
Wednesday, January 12, 2011
Running article
My hometown newspaper did a story on how I picked up running and my path to April's Rotterdam Marathon. Read the article here.
Sunday, January 09, 2011
Jan 3-9
Mon: 8.7M easy
Tue: 10M including 12 x 200m (32-33") w/ 200m rec jog
Wed: 13.2M easy
Thu: 10M easy
Fri: 15M including 45' steady-state run in the middle of the run
Sat: 8.4M easy
Sun: 15.8M long run
Weekly Total: 81 miles on 7 runs/7 days
I had three good quality sessions this week: 200s on Tue, a 45' steady-state on Fri and a steady long run today. The steady state on Fri was a tough run, not necessarily because of the pace but because of the duration of the run. The effort and pace was about right. I started out around marathon pace for the first 10 minutes and then settled in at close to half-marathon pace for the remainder of the run. This morning's long run (6:38 pace) went very well as I ran practically the same route as last week and finished 3 minutes faster. I could certainly tell that my fitness is improving, especially when the pace for my easy runs are faster with the same effort.
Tue: 10M including 12 x 200m (32-33") w/ 200m rec jog
Wed: 13.2M easy
Thu: 10M easy
Fri: 15M including 45' steady-state run in the middle of the run
Sat: 8.4M easy
Sun: 15.8M long run
Weekly Total: 81 miles on 7 runs/7 days
I had three good quality sessions this week: 200s on Tue, a 45' steady-state on Fri and a steady long run today. The steady state on Fri was a tough run, not necessarily because of the pace but because of the duration of the run. The effort and pace was about right. I started out around marathon pace for the first 10 minutes and then settled in at close to half-marathon pace for the remainder of the run. This morning's long run (6:38 pace) went very well as I ran practically the same route as last week and finished 3 minutes faster. I could certainly tell that my fitness is improving, especially when the pace for my easy runs are faster with the same effort.
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