October 20-26 Training

Mon: AM - 6.8 miles with 6x30s pick-ups (7:12); PM - 4.2 miles easy (7:25)

Tue: AM - 14 miles with 10mile (61:15) MP workout. Goal was to start out at 6:15 pace and work my way down to 6:00.  This was my first marathon specific workout in this training cycle and I wasn't sure how it'll feel at altitude.  Workout turned out great. Splits were 6:14, 6:14, 6:12, 6:12, 6:08, 6:07, 6:04, 6:04, 6:01, 5:59. PM - 3.5 miles easy (7:28)

Wed: AM - 10 miles easy (6:59); PM - 4.2 miles (7:20)

Thu: 8.3 miles easy (7:07)

Fri: 8.5 miles including 3x1mile with 3:00 rec. Plan was to run the mile repeats alternating between 75 and 80 second laps.  Didn't have access to a track so I ran the workout on a 1/4 mile loop on the roads.  It was tough to feel the switching of gears because it all felt fast.  Splits were: 5:04 (73, 77, 74, 80), 5:06 (74, 78, 75, 79), and 5:06 (75, 80, 73, 78). Very pleased with this workout at altitude.  PM - 4.2 miles easy (7:25)

Sat: 21 miles long run (6:53). First 6 miles were nice and easy around 7:00ish and then 6:45-6:50ish for the remaining 15 miles.  Glycogen-depleting long run. Ran the entire 21 miles without taking in any fuel or fluids.  I also didn't stop at all during the run, even at intersections (could only be acheived when running at 3:30am).   

Sun: AM - 5 miles easy (7:24); PM - 4.2 miles easy (7:16)

Weekly Total: 94 miles on 12 runs/7 days.

It was the first week of incorporating marathon-specific workouts in preparation for CIM.  I actually enjoy marathon-specific workouts because it not only gives me confidence, but it also gives me a good idea of where I'm at in my marathon fitness.  So far, the fitness is looking good and I expect good things to happen in 6 weeks.  

October 13 - 19 Training

Mon: AM - 8.3 miles easy with 6x30s pickups (6:56).  PM - 4.2 miles easy (7:21)

Tue: AM -  10.1 miles moderate (6:35).  PM - 4.2 miles easy (7:20)

Wed: AM - 9.2 miles easy (7:08); PM - 2.5 miles easy (8:05). short run; got hungry and felt a lack of energy.

Thu: AM - 11.6 miles with 6x1mile Tempo. Goal was to start at 5:35 and slowly work down to 5:30. Splits: 5:32, 5:34, 5:31, 5:28, 5:23, 5:23.  Felt much better hitting the pace compared to last week's 2x3M tempos. Getting adjusted to the altitude;  PM - 4.1 miles easy (7:33)

Fri: 8.1 miles easy (7:13)

Sat: 20.2 miles long run (6:48). Workout was 16 miles at normal long run pace and then the last 4 miles at 6:20-6:00 pace.  Ran in the very early morning hours (3:45am) because I had to be at work by 7:00.  The first 10 were nice and easy in 70min and the next 6 miles at 6:45ish pace.  When I got to the last 4 miles, it was harder than I thought to hit 6:20-6:00 pace. Last 4 miles were 6:24, 5:55, 6:22, 6:43.  Thought that my GPS was messed, but later realized that I was crashing as my shoulders and arms started to tighten up.  

Sun: AM - 5.5 miles easy (7:30); PM - 5 miles easy (7:28)

Weekly Total: 93.1 miles on 12 runs/ 7 days
Another 90+ mile week while working long hours at Fort Bliss.  I've been thinking a lot lately on which marathon I should run.  My initial plan was to run Philly Marathon, but I wasn't sure if I'll be able to put in the marathon training while I was away for work.  Instead, I've decided to run California International Marathon (CIM) on Dec 7.  It will actually give me a few more weeks of marathon specific training, which I'll start this week.    

September 29 - October 12 Training

October 6 - 12

Mon: AM - 8.1 miles easy with 6x30s pick-ups (7:17); PM - 4.3 miles easy (7:22)

Tue: AM - 10.4 miles with 10x2:00 on/1:30 off fartlek. Plan was to run at 5K effort.  I don't think I got down to 5K effort till the last 2 reps. Legs took a while to get going, probably still waking up (4:45am run); PM - 4.2 miles easy (7:24)

Wed: AM - 10.2 miles easy (7:04); PM - 4 miles easy (7:24)

Thu: AM - 7 miles easy (7:14); PM - 3.3 miles easy (7:32)

Fri: 10.5 miles including 2x3M Tempo (17:34, 17:04). Tempo felt tougher than the times reflect, most likely because of the altitude and the body still waking up (4:30am run). Splits were 17:34 (5:53, 5:53, 5:47) and 17:04 (5:44, 5:43, 5:37).  According to an online running calculator, the altitude effect at 3950 ft elevation is ~6 seconds slower per mile. Regardless of pace, I think I put in the right effort.

Sat: 20.1 miles long run (6:54). No pushing the pace in this long run. Ran the first 10 miles nice and easy in 71min and then hanging around 6:40-6:45ish for the 2nd half of the run. 

Sun: AM - 8.2 miles easy (7:07); PM - 3 miles easy. Only the morning workout was scheduled for the day. I didn't want to hang out indoors so I decided to go to Franklin Mountain State Park.  Ran/hiked a half-mile on the Ron Coleman Trail to Smugglers Pass (5500 ft). When I got back down I continued on for a mile out and back on McKelligon Canyon Rd. 

Weekly Total: 93.4 miles on 12 runs/7 days.
Another good week of training at altitude.  Some statistics: I've averaged 90.7 miles/week over the last 7 weeks with 6 of the weeks over 90 miles.  My monthly average from July - September was 359 miles/month or 82.9 miles/week.  I'm certainly getting in the base and volume I wanted to for the marathon.  

Some photos from my run at Franklin Mountain.

Ron Coleman Trail

Franklin Mountains

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September 29 - October 5

Mon: AM - 10 miles easy (6:55); PM - 3.5 miles easy (7:15). First run in El Paso at 3950 ft elevation.

Tue: AM - 10.3 miles with 12x1:00 on/off fartlek. Ran at 5k-10k effort.; PM - 4.3 miles easy (7:12)

Wed: AM - 8.1 miles easy (7:05); PM - 4.3 miles easy (7:16)

Thu: AM - 11.2 miles including 10x3:00 at HM-10K effort with 90s rec. I can feel the effects of altitude. First 5 reps was at 5:43-5:48ish and then got down to 5:25ish pace for the last couple reps.; PM - 4.3 miles easy (7:16)

Fri: AM - 8.3 miles easy (7:05); PM - 3.1 miles easy (7:32)

Sat: 18 miles long run (7:00). Started my long run at 4:35am, which is going to be the norm since I have to be at work early.  

Sun: 8.4 miles easy (7:14)

Weekly Total: 93.9 miles on 12 runs/7 days
Good week of volume at moderate altitude (3950 ft).  This is the 1st of 5 weeks in El Paso for work.  If I can continue putting in this volume for the remaining weeks I'm in El Paso, then I'll be a very happy man.  

September Training

September 22 - 28

Mon: AM - 7 miles easy (7:17); PM - 4.4 miles easy (7:11)

Tue: AM - 8.2 miles easy (7:06); PM - 4.4 miles easy with 4x30s pick-ups (7:10)

Wed: AM - 10.8 miles including 16x400m w/ 1:00 rec. Goal was to run 80s laps, but no faster than 77.  Splits: 80, 79, 78, 78, 77, 78, 77, 78, 77, 78, 78, 78, 77, 77, 77, & 77.  Finished the workout feeling like I could have ran more 400s at this pace; PM - 3.8 (7:17)

Thur: AM - 7.9 miles (7:34). chickened out and ran on the treadmill because it was pouring, cold and windy in the early morning. Didn't want to feel miserable on an easy run;  PM - 4.4 miles easy (7:06)

Fri: AM - 10.1 miles including 4M tempo in 22:12 (5:33). Goal was to start at 5:40 pace and slowly progress down to 5:30.  Splits were 5:38, 5:37, 5:31, and 5:27. Felt really good.  PM - 4 miles easy (7:15)

Sat: 20 miles long run (6:38). Felt really good. 6:40ish pace felt more like 7:00. Last 12 miles were comfortable at 6:20-6:30ish.  

Sun: 9.1 miles easy (7:04)

Weekly Total: 94.1 miles on 12 runs/7 days
My highest weekly mileage in about 6 months.  I head down to El Paso, TX tomorrow and will be there for about 5 weeks.  El Paso is at 3900 ft, so I'm looking forward to running at a moderate elevation.  I'll be working long hours, so I'm hoping that I can still put in the miles.  

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September 15 - 21

Mon: AM - 8.6 miles easy with 6x30s pick-ups; PM - DNR. Travel back home.

Tue: AM - 12 miles including 6x1mile w/ 400 rec. Goal was to run 81sec laps (5:25) for the first 4 reps and then faster on the last 2.  Hit the mile repeated in 5:24, 5:22, 5:22, 5:21, 5:16 and 5:10.  Happy with the result of the workout considering I only had 3 hours of sleep from the long travel from CA.  PM - 4.4 miles easy (7:05)

Wed: AM - 8.1 miles easy (7:02); PM - 4.5 miles easy (7:05)

Thu: AM - 9.6 miles including 8x1:00 on 2:00 off fartlek; PM - 4.1 miles easy (7:06)

Fri: 8 miles easy (7:11)

Sat: 6.1 miles easy with 4x30s pick-ups

Sun: Philadelphia Rock 'n' Roll Half-Marathon - 1:13:13 (5:36); Splits: 5K - 17:33, 10K  - 35:03, 10M - 56:15.  Very happy with my race considering it was warm (68deg) with 88% humidity.  It was my 2nd fastest half-marathon, only 4 seconds slower than my PR.  Every 5K was faster than the previous one.  Ran my last 5K (10M to Finish) in 16:58 (5:28).  Passed quite a few runners in the last 3-4 miles. ; 3.1 miles warm-up/cool-down.

Weekly Total: 81.6 miles on 10 runs/ 7 days.
Still a good week of mileage with the half-marathon.  Fitness is much better than I expected.  

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September 8 - 14

Mon: AM - 7.5 miles easy (7:14); PM - 4.6 miles easy (7:14)

Tue: AM - 8.5 miles with 4x30s pick-ups (6:57); PM - 4.5 miles easy (7:08)

Wed: AM - 12.1 miles with 9 mile progression. Goal was to progress every 3 miles at 6:30, 6:05, 5:45. Ended up running 19:20 (6:25, 6:27, 6:28), 18:09 (6:04, 6:03, 6:02), and 16:58 (5:43, 5:41, 5:34). First section felt smooth and easy, the 2nd steady and comfortable, and the 3rd fast and tough, but manageable.; PM - 4.6 miles easy (7:09)

Thu: AM - 11.1 miles easy (6:59); PM - 4.7 miles easy (7:07)

Fri: AM - DNR. Traveled to CA; PM - 8.8 miles easy (7:05). Very dry in San Jose.

Sat: 16.1 miles long run with 12 miles progressing from 6:40 to 6:15. (Avg'd 6:32 for entire run). Felt good and comfortable.

Sun: 8 miles easy (7:07)

Weekly Total: 90.5 miles on 11 runs/7 days

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September 1 - 7

Mon: AM - 8.7 miles with 6x30s pick-ups (7:03); PM - 4.2 miles easy (7:27)

Tue: AM - 11.2 miles with 3-2-1 mile tempo. 3-mile (17:03 - 5:43, 5:42, 5:38), 2-mile (10:51 - 5:27, 5:24), 1-mile (5:10); PM - 4.3 miles easy (7:22)

Wed: 10.5 miles easy (7:04)

Thu: AM - 7.7 miles easy (7:03); PM - 4.2 miles easy (6:50)

Fri: AM - 10 miles with 16x400m w/ 1:00 rest; plan was to keep the reps at 78-80 feeling controlled and fast for the first 12 reps and then around 75 for the last 4. (80, 78, 77, 78, 78, 79, 79, 78, 77, 77, 77, 77, 73, 73, 74, 72); PM - 3.1 miles easy (7:53)

Sat: 6 miles easy (7:14)

Sun: 20.3 miles long run (6:42); first 4-5 miles easy then steady easy at 6:40ish pace. After 10 miles (1:08), I settled in at 6:35 and slowly progressed to sub-6:30 for 14-18 miles. No carbs, just water at 13 and 16 miles.

Weekly Total: 90.3 miles on 11 runs/7 days
Good week of training with 3 quality sessions. It was nice to hit the track again for some leg-turnover.

August Training

August 25 - 31

Mon: AM - 6.5 miles easy (6:58); PM - 4.5. miles easy (7:12)

Tues: AM - 8.3 miles with 6x30s pick-ups (7:08); PM - 4.5 miles easy (7:16)

Wed: AM - 11.2 miles with 10x2:00 on/off; Started off at a little slower than 5K pace and then pushed it in the last 3-4 reps;  PM - 5 miles easy (7:32)

Thu: AM - 10.2 miles easy (6:59); PM - 4.5 miles easy (7:27)

Fri: 8.3 miles easy (7:13)

Sat: 18.1 miles long run with 12 miles at 6:40 progressing to sub-6:30. (6:38)

Sun: AM - 6.1 miles easy (7:05); PM - 4.2 miles easy (7:27)

Weekly Total: 91.2 miles on 12 runs/7 days

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August 18 - 24

Mon: AM - 8.6 miles with 8x45s hills (7:34); PM -  3.1 miles easy (7:31)

Tue: AM - 6.4 miles easy (7:27); PM - 4.6 miles easy (7:20)

Wed: AM - 10.7 miles including 10K in 35:07 - 5:40 pace; Ran the Army Performance Triad 10K on-post as a tempo run keeping the pace between 5:35-5:45;  PM - 3 miles easy (8:03)

Thu: 8 miles easy (7:12)

Fri: 7.3 miles easy (6:59); PM - 4.4 miles easy (7:23)

Sat: DNR. Was out early in the morning and didn't get back till 8pm. By then I was tired and hungry, so I decided to just skip the run. 

Sun: Philadelphia OUCH 15K Race - 52:55, 5:41 pace. Was running all alone by mile 2. There was no reason to push too hard running alone, so I just tried to maintain a 5:40ish pace.  I practically ran the same pace as the tempo run 4 days earlier, but twice as long, and it felt more comfortable; 4.7 miles warm-up/cool-down

Weekly Total: 70.1 miles on 10 runs/6 days

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August 11 - 17

Mon: AM - 7 miles easy with 6x30s pick-ups; PM - 4 miles easy (7:37)

Tue: AM - 8.6 miles with .15 fast / .35 easy; Ran the .15 at low-5:00 pace and sometimes under 5:00. Feel like I'm getting some leg speed back.  PM - 4 miles easy (7:36)

Wed: 10 miles easy (7:12)

Thu: AM - 12.2 miles including 10M progression run in 63:02 - 6:18 pace; Slowly progressed from 6:30 to 6:10 pace.  PM - 4 miles easy (7:13)

Fri: AM - 6.5 miles easy (7:15); PM - 3.5 miles easy (7:34)

Sat: 19.1 miles long run (6:36). Got out quickly immediately hitting sub-7:00 on the dreaded Bulle Rock hill.  Cruised along at 6:30ish pace for the last 11 miles.  

Sun: 8.2 miles easy (7:14)

Weekly Total: 87.2 miles on 11 runs/7 days

Another good week. Happy with Thu's progression run and the long run.  

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August 4 - 10

Mon: AM - 6 miles easy (7:28); PM - 4.1 miles easy (7:22)

Tue: AM - 7.5 miles with 6x30s pick-ups (7:09); PM - 4.6 miles easy (7:33)

Wed: AM - 9.5 miles with 16x1:00 on/off; ran the 1min at about 5:30ish pace; PM - 4.3 miles easy (7:22)

Thu: 8.6 miles easy (7:24)

Fri: AM - 10.6 miles progression run; goal was 3-mile sections at 7:00, 6:30, and sub-6:00. Ran 20:56, 19:16, and 17:42.  PM - 4.5 miles easy (7:16)

Sat: 10 miles easy (6:58)

Sun: 18 miles long run (6:45)

Weekly Total: 87.7 miles on 11 runs/7 days

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July 28 -  August 3

Mon: 8.1 miles easy (7:30)

Tue: AM - 4.25 miles easy (7:08); PM - 6.7 miles with 6x30s pick-ups (7:04)

Wed: AM - 11 miles easy/moderate (6:48); PM - 4.2 miles easy (7:30)

Thu: AM - 8.6 miles easy (7:17); PM - 2.1 miles easy (7:55) ran to the gym and back for a core workout. 

Fri: AM - 9.4 miles with 3:00/1:30 fartlek; started at about marathon effort and worked my way down to about 10k effort.; PM - 4 miles easy (7:25)

Sat: 10 miles easy (7:04)

Sun:  17.2 miles long run (6:41); ran same route as last week's long run and added on a mile.  Felt much better on the hills.

Weekly Total: 85.5 miles on 11 runs/7 days

July 2014 Training

July 21 - 27

Mon: AM - 9 miles (7:20); PM - 2 miles (7:57) ran to the gym and back, did some core exercises

Tue: AM - 6.2 miles (7:14) with 5x30s pick-ups; PM - 5 miles (7:11)

Wed: 10.3 miles including 5 mile tempo (27:28 - 5:30 pace); Ran the Army Performance Triad 5M as a tempo run. Plan was to run 6:00-6:20 pace, but that went out the window when another runner came up on me.  Was in 2nd place until I overtook the leader with about a half mile from the finish.  

Thu: AM - 8.3 miles easy (7:17); PM - 4.6 miles easy (7:10)

Fri: AM - 10.7 miles with 10x1:00/3:00 on/off fartlek; goal was to run the 1:00 as longer strides, somewhere around 5:30 pace.  I was right around 5:20-:30 pace; PM - 2.2 miles easy (7:28)

Sat: 8.5 miles easy (7:04)

Sun:  16.3 miles long run (6:41)

Weekly Total: 83.1 miles on 11 runs/7 days

Good week of mileage.  First time in a while I've been in the 80s.  

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July 14 - 20

Mon: 6 miles easy (7:22); traveled back from Niagara Falls.  Ended up running on the treadmill because a storm was passing.  I hate the treadmill.  

Tue: 9 miles (7:08) with 4x30sec pick-ups.  

Wed: 10 miles easy (7:04); traveled to Chicago for Herbalife Extravaganza.

Thu: 9 miles easy (6:48)

Fri: 8.5 miles progression run; First 5 miles easy and then slowly progressed down to low 6min pace. Last 3 miles at 6:17, 6:08, 5:57.   

Sat: 8.5 miles easy (6:51)

Sun: 14.1 miles long run (6:37); Felt pretty good.  Ran 6:20-30ish pace for the last 8 miles. 

Weekly Total: 65.2 miles on 7 runs/7 days

A good week considering all the traveling I've done.  I started a structured training program so I'm looking forward to getting back into really good shape.  

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July 7 - 13

Mon: 9 miles easy (6:58)

Tue: AM - 7.1 miles easy (6:56); PM - 5 miles easy (7:26)

Wed: AM - 9 miles easy (6:56); PM - 5.1 miles easy (6:54)

Thu: 10 miles easy (6:57)

Fri: DNR; road trip to Niagara on the Lake, Canada.

Sat: 10.3 miles easy (6:38)

Sun: 15 miles long run (6:38)

Weekly Total: 70.5 miles on 8 runs/ 6 days

Good week of mileage.  Last time I hit 70 or more miles was back in mid-March.  My base fitness isn't as bad as I thought.  The long break was probably a good thing.  

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June 30 - July 6 2014

Mon: DNR

Tue: 5 miles, Army Physical Fitness Test: 110 push-ups, 100 sit-ups, 2-mile run (11:15); 3 miles c/d (7:23)

Wed: 9 miles easy (6:49)

Thu: 9.4 miles easy (6:39)

Fri: 10.1 miles easy (7:00)

Sat: 9.2 miles easy (6:47)

Sun: 13.1 miles (6:44); Ran to Susquehanna State Park out and back.  405 ft hill climb over 1.5 miles.  

Weekly Total: 55.8 miles on 6 runs/6 days.  

Trying to get back into some type of running routine.  Took a long break after running Boston and All-American Marathon, which were 13 days apart.  Ran only a total of 207 miles for the months of May/Jun.  

Weekly Summary: June 18 - July 1

Jun 25 - Jul 1

Mon: DNR
Tue: 10.2M easy
Wed: DNR
Thu: 10.5M easy
Fri: 10M easy
Sat: 9.2M easy
Sun: 15.2M easy

Weekly Total: 55 miles on 5 runs/ 5 days
I knew that this was going to be a low mileage week because of all the things I had going on. On Mon and Tue I packed up the household goods for my move to NC. And then the next two days I made the long road trip (1100 miles) to Fayetteville, NC. I'm glad to be back in NC and running some of my old running routes. Although, I'm not enjoying this heat wave that is hanging around.

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Jun 18 - 24

Mon: AM - 7.3M easy; PM - 6M easy
Tue: AM - 9M including 6M tempo; PM - 6.2M easy
Wed: AM - 9M easy; PM - 4.7M easy
Thu: 6M easy
Fri: DNR; travel back to KC
Sat: AM - 12M including 6 x 3/4 mile w/ 3' rec jog; PM - 4.5M easy
Sun: 16M steady long run

Weekly Total: 80.7 miles on 10 runs/ 6 day
I was happy to get in a couple quality workouts this week. I did a 6 mile tempo starting out at about marathon pace and then getting down to about 10K effort. It was very humid when I ran the tempo in the early morning; however, my body was able to handle the conditions well. On Saturday, I was back in Kansas City; I ran repeats of 3/4 mile fartlek (~4 min) at the English Landing Park in Parkville. Despite missing one day of running due to travel, I still ended the week at 80 miles.

Posted with Blogsy

Weekly Summary: June 11-17

Mon: AM - 5M easy; PM - 7M easy; 12M tot
Tue: AM - 8M easy; PM - 5M easy; 13M tot
Wed: 7.5M including 12 x 1' fartlek hard/easy
Thu: AM - 9M easy; PM - 7M easy; 16M tot
Fri: AM - 7M easy w/ 6 strides ; PM - 5.5M easy; 12.5M tot
Sat: 9M easy
Sun: 18M long run

Weekly Total: 88 miles on 11 runs/7 days

It was a week of easy running, in terms of intensity.  On the other hand, I got in some good mileage; 88 miles, the most miles since March when I was training for Boston.  During the week I'd run in the early morning as part of my Army PT (physical training), and then I'd put in another run after work (actually, class). Sunday was a nice 2-hour run on the quiet roads of Fort Gordon.  I cruised along at a 6:30ish pace feeling very comfortable and steady.

Weekly Summary: Jun 4-10

Mon: AM - 5M easy; PM - 7.2M easy; 12.2M tot
Tue: AM - 8M easy; PM - 5M easy; 13M tot
Wed: 6M easy
Thu: 10.3M including 4 sets of 2x200 + 1x400 (35, 35, 72, 35, 35, 72, 35, 34, 71, 34, 34, 71)
Fri: 9M easy
Sat: AM - NEEC's Pioneer 5K Run: 16:35, 1st, 9M tot;  PM - 9M easy; 18M tot.
Sun: DNR; travel

Weekly Total: 68.5M on 9 runs/6 days
I ran easy with a couple double runs early in the week to recover from Hospital Hill.  On Thursday I hit the track for some short intervals, sets of 2x200 +1x400.  I had planned to run 5-6 sets, but only did 4 as it was very hot.  On Saturday, I ran a last minute 5K race (see previous post) as a hard tempo workout.  That afternoon I ran an easy 9 miles making it an 18-mile day.  On Sunday I traveled to Fort Gordon (Augusta, GA), which is where I'm currently at, for a 2-week Army course.  I had intended to fit in a run after arriving in the afternoon.  However, the run never happened because I literally spent my entire day stranded in the Atlanta airport.

Last Minute 5K as a Workout

Hospital Hill half-marathon was supposed to be my last race in Kansas/Missouri. However, I decided to run a 5K race literally the morning of the race. The Pioneer Run 5K was hosted by the Northland Early Education Center to benefit education services for Northland children who have special needs. The race was held in the Parkville English Landing Park, which is where I routinely log my Saturday miles. So, for a good cause, and since the run was being held in the same location I was going to put in my workout, I decided to just run the race. I treated the race as a training run, because I had just put in 9 miles the night before.

At the start line I did not see any familiar faces from previous races (nice rhyme), so I knew that the run would be a solo effort. The course consisted of one small lap and one big lap on the running/bike trail around the park. Within the first 1/4 mile I was pretty much on my own. I'd say that I ran the race at a good hard tempo effort. I finished in 16:35, almost 2.5 minutes ahead of the 2nd runner. It was a good workout and effort.  The toughest part of the run was getting a good push off on the foot strikes as the trail is a little sandy. The Saucony Kinvaras are also probably not the best shoes for traction on a dirt trail course. Regardless, it was a good run. After crossing the finish and getting some water, I continued on for a nice easy 4 miles. I finished the morning at 9 miles and will do another run this afternoon.

Another dust collector, but I'll take the gift cards. 

Weekly Summary: May 28 - Jun 3

Mon: 8.5M easy
Tue: 9.5M easy including 10 x 1' hard/easy fartlek
Wed: 8.5M easy
Thu: 6.5M easy
Fri: 4M easy including 6 x strides
Sat: AM - Hospital Hill Half-Marathon - 1:13:59, 27th; PM - 4.2M very easy; 20M total
Sun: 10M easy

Weekly Total: 67 miles on 8 runs/7 days; 1 race
The highlight of the week was obviously the Hospital Hill half-marathon.  Despite being a race week, I still ended up with some decent mileage.  I headed into the race at 37 miles, and then put in a total of 30 miles over the weekend, including the race.  On the afternoon of Hospital Hill, I went out a short 4M shakeout run.  The shakeout run really helped in flushing out the waste in the legs and contributed to me having a nice easy 10-mile run on Sunday.

I Conquered Hospital Hill

You couldn't have asked for better weather conditions on an early June morning for Hospital Hill. Mid-50 degrees, overcast with some sun and a cool breeze....Come On! Where was this weather on April 16?

I knew I was ready for Hospital Hill, but honestly I did not know what to expect in terms of a time goal for this race. I thought a 1:14-1:15 would be a reasonable and respectable time considering the hills. At the expo on Friday, Rusty, who is a race director for some of the local races, congratulated me on my win and finishing time at the Five Trails a couple weekends ago. He told me that I'd run well in tomorrow's (Saturday) race, because the Five Trails course was tougher than Hospital Hill. His comment gave me a positive mindset, but I'd still have to see for myself.

When the gun went off I made sure not to go out too hard, as there were also 5K and 10K runners in the race running the same course, at least for the first few miles. I ran the first two miles steady and controlled, hitting mile 2 in 11:23 (5:42, 5:41). The next 3 miles (3-5) were a gradual decline, and I settled into a good rhythm running low to mid-5:30 pace until the steep hill at mile 6 (see elevation chart below). Mile 6 split was my 2nd slowest mile (5:53). My slowest mile split of the day was mile 11 (5:54). The hill at mile 11 wasn't as steep as mile 6, but it was a gradual climb that lasted literally for an entire mile.

At the start of the 12th mile, or 11-mile marker, the half-marathon and 10K runners meet up with cones separating the two races. The half-marathoners ran on the left side of the street and the 10K-ers on the right side. This part of the course actually motivated me to push myself because I not only had a little over two miles to go in the race, but also because I was now running alongside and passing other runners, even though they were 10k runners. In all honesty, the race was a lonely one for me. I practically ran alone with the exception of the first couple miles. Additionally, there wasn't much crowd support in the middle portion of the race. As one of the oldest half-marathons in the country (39th annual), I'd think that there would be more support and spectating from the local residents, especially that the middle miles run through residential areas.

With about a mile left in the race I really began to push the pace (Mile 13 split was 5:09). At that particular point I had no idea what my projected finishing time would be; however, I did know that I'd finish in under 1:15. I made the turn into Grand Blvd and could see the finish line in the distance. I hit mile 13 with the clock at 1:13:26 (believe it or not there was a race clock at the last mile split). With a little less than 200m to the finish I knew that I could go sub-1:14 if I just let the legs go. Thanks to the 200m repeats I've been doing at the end of my track sessions, I sprinted for the finish and just dipped under 1:14 with a 1:13:59. Results here.  Hospital Hill is my 4th fastest half-marathon and also the 4th time running in the 1:13s.  I have yet to break 1:13....my excuse is that I'm always running a half as part of my marathon train-up and never fully tapered for it, or I tend to pick hilly half-marathons.  ;)

In a strong field of runners I finished 27th overall and 3rd in my age-group. I just missed out on some cash in the Top 3 Missouri runners. Actually, I was really the 3rd Missouri runner because the 2nd runner in the Missouri state category was listed in the wrong state (Lawrence is a city of Kansas and not Missouri). No worries though, it was great to be out there and run well in what was my last race in Kansas/Missouri. Later this month I'll be moving to Fort Bragg, NC, where I'll be stationed for the next three years.

Weekly Summary: May 21-27

Mon: 8.5M easy
Tue: 10M easy
Wed: 9.5M easy
Thu: 12M including 12x400 w/ 200 rec + 4x200 w/ 200 rec
Fri: AM - 6M easy; PM - 9M easy
Sat: 9M easy
Sun: 16M LR; 3M easy, 2x2M tempo w/ .5M easy, 8.5 easy

Weekly Total: 80 miles on 8 runs/7 days

I took 3 days very easy following the half-marathon to ensure my legs had enough recovery. There was some soreness in the quads, but it disappeared by Thursday allowing me to do a workout. On Thursday, I did repeats of 400s followed by some 200s. I ran the 400s slightly faster than 5k pace, but not too hard that I'll need a full recovery, and the 200s at a fast but controlled pace. The workout went well and I hit splits of 73-74s for the 400s and 33-34s for the 200s. On Sunday I did a long run which included 2x2M tempo. I ran the 2M tempos in 11:25 (5:43, 5:42) and 10:56 (5:29, 5:27). It seemed like the legs finally woke up after the first 2M tempo. This coming Saturday is the Hospital Hill half-marathon, so I will be taking it easy and decreasing the volume to freshen up the legs. It will be another tough half-marathon course, but I'm sure I'll be ready for it.

Weekly Summary: May 7-20 / Half-Marathon Race

I've been doing a lot of writing the last couple weeks.  Unfortunately, or maybe fortunately, none of it was blog writing.  I was busy completing my final thesis for my Master's degree, and doing other papers and creating presentations for my Army staff college classes.  I'm all done with my Master's now. It's just a matter of walking across the stage to receive my degree in a couple weeks.

Running, on the other hand, has been going pretty well.  Since my last post, I paced my wife in the Running with the Cows Half-Marathon two weekends ago, which she placed 2nd, ran a couple track sessions, and finished off this week with a win at the Five Trails Half-Marathon.  My wife was the 1st overall female, so it was a good day for "Team Blas".  Results here.

Five Trails is actually not on trails as the name would suggest.  According to halfmarathons.net, the race is named for the five historic trails (Pike's Peak Trail, Sante Fe Trail, Mormon Trail, and the Oregon and California trails) that criss-cross through the Leavenworth area.

The hilly/rolling half-marathon is a single rectangular loop around the city of Leavenworth and runs on pavement/concrete.  It was one of the more challenging half-marathons I've raced, because of the hills.  The hill at Mile 3 (see elevation chart above) is known as the "Pike's Peak of Leavenworth". Luckily, for me, this was my type of race because hills are a strength of mine.  I'm quite happy with my execution and how I felt overall in the race.  It was also a good rehearsal for Hospital Hill in a couple weeks.

May 14 - 20

Mon: 11.2M including 7 x 1000m cruise intervals w/ 200 rec (3:18, 3:19 3:17, 3:18, 3:18, 3:17, & 3:17)

Tue: 10M easy

Wed: 11M easy

Thu: 9.2M including 12 x 200 (34-35s) w/ 200 rec.

Fri: 7.2M easy

Sat: 5M easy

Sun: AM: Five Trails Half-Marathon - 1:16:52, 1st Overall; PM: 5M easy; 20M tot.

Weekly Total: 73.6 miles

May 7 - 13

Mon: 8.7M easy

Tue: 9.3M easy

Wed: 11M including 5 x 1200 w/ 400 rec (3:47, 3:49, 3:48, 3:46, & 3:44)

Thu: 9.3M easy

Fri: 7.5M easy

Sat: 15.5M easy

Sun: 9.3M easy

Weekly Total: 70.6 miles

1200s

Had an excellent track workout yesterday. The workout was 5 x 1200m with 400m recovery jog. Based on my recent race (Trolley Run) and using the pace chart in Jack Daniels' Running Formula book, I was aiming to split the 1200s in 3:51.

I either underestimated my fitness or looked at the wrong row in the pacing chart, because I never split a 3:51 in any of the repeats. My splits for the workout were 3:47, 3:49, 3:48, 3:46, and 3:44. I pushed the pace in the last 400 of the last repeat finishing with a 71 second last lap (400m splits were 77, 76, 71). I was amazed with my last lap, because 71 seconds is almost as fast as I would normally run my 400 repeats. Overall, the workout was great and it gave me a good sense of where my fitness is at.

Wed: 11M including 5x1200 (3:47, 3:49, 3:48, 3:46, & 3:44)

Apr 30 - May 6

Mon: 6.2M easy
Tue: 8.8M easy
Wed: 9M easy
Thu: 9M including track workout: 4 x (2x200 + 1x400)
Fri: 8.7M easy
Sat: 6.3M easy
Sun: 14M steady easy

Weekly Total: 62 miles
This week completed my 3-week post-marathon recovery from the Boston Marathon.  With the exception of the track workout on Thursday, I ran at normal easy pace for each of my runs.  This morning's run was my first run of over 9 miles since Boston.  I did 14 miles on the Trolley Trail.  

Hitting the track

It was the first time hitting the track in a very long time. My plan is to do some shorter races (5k-10k), maybe even up to half-marathon distance, over the next month or two, so I need to regain some leg speed. The track session consisted of 4 sets of 2x200 + 1x400 w/ equal recovery. The goal was to hit the 200s in 34" and the 400 in 70".  After a 20' warmup and a couple of strides, I was ready to get on with the workout.

I hit the first 200 of the 1st set in 32, which felt good but was not the goal time. At this phase of training, 3wks after a marathon, I'm focus on just getting in good sessions and not over-doing it in the workouts. I hit 34 and 70 seconds for the remainder of the 1st set. Right on target. My splits for the rest of the workout were practically on the dot with a few a tad too fast.

200/200/400
32, 34, 70
33, 34, 69
34, 33, 68
33, 34, 70

The speed session turned out to be a good one. I'm anxious to do more track workouts and run shorter races.

Apr 23 - 29

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.

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.

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.

Here are some photos from the marathon.  

Go ARMY!!!

CITGO sign = almost to the finish!

Louder!!!

Boston crowd is AMAZING!!!

I beat the Boston heat!