LW Actual: 39 miles (vs target 37) at 8:07 pace.
Key runs: Thursday Track (6.65 @ 7:44) and Saturday RTB prep Run1(8.0 @ 7:36) and Run2 (6.0 @ 7:46)
X-Training: 27 miles of biking for 6.7 running miles
Pretty routine week. No significant aftermath from Falmouth. Thursday's track workout was a lot of fun (Caitlin came with, and a dozen or so out for drinks after) but while running (10 min @ marathon 7:35 pace followed by 10 x 400 (200 jog) at 5k) Owen pointed out to me that I was letting my head tilt way back, throwing off my form. I knew what he meant exactly and after the correction, my pace increased without any additional effort. This was a factor on my two hard runs on Saturday, as I begin to prep for my 3 segments of RTB in three weeks. The reverse head slouch is a nasty habit I'll need to break.
I've never run two hard runs in a day before, it went fairly well. In retrospect, I wish I had done my first run earlier in the day, I didn't get started (running the Road Race course again) until close to 9:30. The pushed it up fairly close to the afternoon run (at 4pm.) I assume I'll have a good amount of time in between my two longer legs at RTB. I also wish I had taken my Sunday 4 miler onto the trail. I put far far far too much emphasis on trying to run the fastest weekly pace possible, and the result is not taking my easy days easy enough.
TW Plan: 40 miles including a 16 mile long run. I would love to make it to FHR's tempo Tuesday and track Thursday, while working from home on Wednesday and Friday to either do some running and/or biking in Milton this week, but things are a bit up in the air with 2 fantasy football drafts this week. I'll be doing the long run from the cape, preferably on Saturday, and will not be splitting it up RTB style. I'll likely finish the week with some trail running with Hudson and our cape neighbor Aaron...last cape weekend of the summer!
Philly Marathon 16 week total: 109 of 600 miles
2014 (YTD) miles: 1,072 miles
Trailing Year: 1,322 miles
jpn running - a training journal
Monday, August 25, 2014
Monday, August 18, 2014
14 weeks to Philly
LW Actual: 33 miles (vs target 33) at 8:04 pace.
Key runs: Tempo Tuesday @ 7:16 and Falmouth Road Race @ 7:02
In advance of Falmouth, I front-loaded the miles this week. After the tempo run last week at 7min miles left me feeling like I had just raced, I eased back to 7:15 minute pace this week, which felt much more like a tempo run to me vs race speed. The rest of the week was just getting miles in at an easy 8:45 pace, with lots of stretching Friday and Saturday.
This was my 8th Falmouth Road Race (not including Falmouth in the Fall) and based on my pacing trajectory and the 10k time I had in Milton in June, my goal for this race was to run sub-48, beating my 2002 FRR time of 48:15. Like last year, I was in the seeded corral this year and started about 3 seconds after the gun-time, and experienced no slowing at the start of the race, fortunately. My plan was to go out at 6:45 pace and hold until I hit the Flying Bridge (5.25) and then try and lower my pace to the hill. I figured that would put me close to 47 minutes, or less. I think that was a realistic goal, but after 3 miles at 6:45, by the time I hit Surf Drive my pace started to slip and by miles 5 and beyond, I couldn't run under 7 min miles. I really labored the last 1.5, close to 7:30 pace. Overall, the time is 3 minutes faster than last year and less than a minute off my PR pace from 2002 (when I was 24) so no complaints there. I just really had it in my head that I would PR and could say that, arguably, I'm in the best running shape of my life, and I think that would have given me a mental boost for Philly, as I try and PR by 5 minutes there. It was strangely dissapoinging to finish a race and not have my watch tell me I had run a PR time, but sub-50 is a really good time here! So, maybe another year and, at 37, I'll PR, but I have to assume that my 10k speed potential is close to peaking based on my age.
The REALLY good news is that, other than some general soreness this AM, I raced without any hamstring damage. My right shin had been bothering me the last week, but I'm not sure if it is from running or maybe the plank workouts, which put a lot of pressure on my toes and lower legs.
TW Plan: 36 miles with a 14 mile long run. I'll likely skip tempo tuesday and limit myself to 75%-85% effort at the track on Thursday. The 14 mile long run will be down here on the cape next weekend, so I may end up re-running a large portion of the road race course again. Expecting most of my runs this week to be closer to my easy pace of
Philly Marathon 16 week total: 70 of 600 miles
2014 (YTD) miles: 1,039 miles
Trailing Year: 1,290 miles
Key runs: Tempo Tuesday @ 7:16 and Falmouth Road Race @ 7:02
In advance of Falmouth, I front-loaded the miles this week. After the tempo run last week at 7min miles left me feeling like I had just raced, I eased back to 7:15 minute pace this week, which felt much more like a tempo run to me vs race speed. The rest of the week was just getting miles in at an easy 8:45 pace, with lots of stretching Friday and Saturday.
This was my 8th Falmouth Road Race (not including Falmouth in the Fall) and based on my pacing trajectory and the 10k time I had in Milton in June, my goal for this race was to run sub-48, beating my 2002 FRR time of 48:15. Like last year, I was in the seeded corral this year and started about 3 seconds after the gun-time, and experienced no slowing at the start of the race, fortunately. My plan was to go out at 6:45 pace and hold until I hit the Flying Bridge (5.25) and then try and lower my pace to the hill. I figured that would put me close to 47 minutes, or less. I think that was a realistic goal, but after 3 miles at 6:45, by the time I hit Surf Drive my pace started to slip and by miles 5 and beyond, I couldn't run under 7 min miles. I really labored the last 1.5, close to 7:30 pace. Overall, the time is 3 minutes faster than last year and less than a minute off my PR pace from 2002 (when I was 24) so no complaints there. I just really had it in my head that I would PR and could say that, arguably, I'm in the best running shape of my life, and I think that would have given me a mental boost for Philly, as I try and PR by 5 minutes there. It was strangely dissapoinging to finish a race and not have my watch tell me I had run a PR time, but sub-50 is a really good time here! So, maybe another year and, at 37, I'll PR, but I have to assume that my 10k speed potential is close to peaking based on my age.
The REALLY good news is that, other than some general soreness this AM, I raced without any hamstring damage. My right shin had been bothering me the last week, but I'm not sure if it is from running or maybe the plank workouts, which put a lot of pressure on my toes and lower legs.
TW Plan: 36 miles with a 14 mile long run. I'll likely skip tempo tuesday and limit myself to 75%-85% effort at the track on Thursday. The 14 mile long run will be down here on the cape next weekend, so I may end up re-running a large portion of the road race course again. Expecting most of my runs this week to be closer to my easy pace of
Philly Marathon 16 week total: 70 of 600 miles
2014 (YTD) miles: 1,039 miles
Trailing Year: 1,290 miles
Monday, August 11, 2014
15 weeks to Philly
LW Actual: 37 miles (vs target 33) at 8:11 pace.
Key runs: Tempo: Tuesday @ 6:57; Track Interval: 10 x 600 w/ 200 jog @ 7:35; Long Run: 12 @ 8:28
I was perusing my distances from Boston and I realized that I started that 16 week schedule with a 37 mile week, so I figured I should at least get in that many this time. All it really took was extending the weekend runs from 4&10 to 6&12...no sweat. My first "Tempo Tuesday" with FHR went fairly well, but at sub 7 min/miles, I was pushing closer to race pace than tempo pace. The Thursday track workouts still feel like a gamble with my hamstrings...taking some good advice from other (better) runners of "just run 6:30 pace instead of 6!" helped...I felt some twinges and my left hamstring was incredibly tight for 24 hours after, but the rest Friday and slow pace on Sat and for 9 of the 12 miles on Sunday seems to have stretched it back out again.
For my runs on Saturday and Sunday I was able to run portions of the Falmouth Road Race course, which is my cornerstone race. When I wasn't running much over the last 6-7 years, I was still running Falmouth most years, and most years I was in the mid-9's. And then I would feel crappy about my lost ability, and try and get started with more running in the fall, but never really got anywhere with my fitness. Things changed last year though. I ran harder through summer 2013 and ran Falmouth at 7:20 pace, which I was very happy with. Since then, I've run 1/2 marathons at 7 min pace and a 10k in June at 6:40. So, I've set a goal for Falmouth 2014 of a PB, which will take coming in under 6:50 min/miles. Should be do-able based on my post-Boston race times.
TW Plan: I'll re-arrange my schedule a bit to make room for Falmouth. Tempo Tuesday will be closer to 7:30, the long run (10m) will be Wednesday night, and if I even do go to the track on Thursday, it will be at 6:45 pace for anything over 400m. Then rest on Friday and shake out on Saturday.
Philly Marathon 16 week total: 37 of 600 miles
2014 (YTD) miles: 1,006 miles
Trailing Year: 1,269 miles
Key runs: Tempo: Tuesday @ 6:57; Track Interval: 10 x 600 w/ 200 jog @ 7:35; Long Run: 12 @ 8:28
I was perusing my distances from Boston and I realized that I started that 16 week schedule with a 37 mile week, so I figured I should at least get in that many this time. All it really took was extending the weekend runs from 4&10 to 6&12...no sweat. My first "Tempo Tuesday" with FHR went fairly well, but at sub 7 min/miles, I was pushing closer to race pace than tempo pace. The Thursday track workouts still feel like a gamble with my hamstrings...taking some good advice from other (better) runners of "just run 6:30 pace instead of 6!" helped...I felt some twinges and my left hamstring was incredibly tight for 24 hours after, but the rest Friday and slow pace on Sat and for 9 of the 12 miles on Sunday seems to have stretched it back out again.
For my runs on Saturday and Sunday I was able to run portions of the Falmouth Road Race course, which is my cornerstone race. When I wasn't running much over the last 6-7 years, I was still running Falmouth most years, and most years I was in the mid-9's. And then I would feel crappy about my lost ability, and try and get started with more running in the fall, but never really got anywhere with my fitness. Things changed last year though. I ran harder through summer 2013 and ran Falmouth at 7:20 pace, which I was very happy with. Since then, I've run 1/2 marathons at 7 min pace and a 10k in June at 6:40. So, I've set a goal for Falmouth 2014 of a PB, which will take coming in under 6:50 min/miles. Should be do-able based on my post-Boston race times.
TW Plan: I'll re-arrange my schedule a bit to make room for Falmouth. Tempo Tuesday will be closer to 7:30, the long run (10m) will be Wednesday night, and if I even do go to the track on Thursday, it will be at 6:45 pace for anything over 400m. Then rest on Friday and shake out on Saturday.
Philly Marathon 16 week total: 37 of 600 miles
2014 (YTD) miles: 1,006 miles
Trailing Year: 1,269 miles
Wednesday, August 6, 2014
16 weeks to Philly
LW actual: 30 miles, including a 10.3 mile run and a 4x800 interval session
Average pace for the week: 8:31
That marks the last week of "rest" between the 2014 Boston Marathon/Brooklyn 1/2 Training and the fall training schedule. I basically spent the summer (unsuccessfully) trying to figure out how to incorporate speed work without injuring myself.
Last week, all the weekday running was out in Madison, WI with the weekend running happening around DOT after the Friday return flight. Good news though-a lighter interval session (at Verona HS) got me out of the rut of limping through my post-track weekend runs after normal FHR Thursday night workouts. It was a really nice week of running; I mixed in some easy running, some hills, and was generally satisfied with my ability to run 800's in ~3:08 at the track and my two effort runs at 8 min/mile with finishes in the 7's. While my legs are feeling reasonably fresh, I have also increased my core work (plank sessions) which has left my abdomen feeling like it has a sunburn, so possibly I over-did that. They say you only feel one pain at a time, right? Maybe that's why I'm not complaining about my legs at the moment.
TW plan: 33 miles, including a 10 mile run, a 5 mile tempo run and a 5x800 interval session. (Also, hopefully ~20 miles of biking w/ effort)
Philly Marathon 16 week total: 0 of 600
2014 (YTD) miles: 974
Average pace for the week: 8:31
That marks the last week of "rest" between the 2014 Boston Marathon/Brooklyn 1/2 Training and the fall training schedule. I basically spent the summer (unsuccessfully) trying to figure out how to incorporate speed work without injuring myself.
Last week, all the weekday running was out in Madison, WI with the weekend running happening around DOT after the Friday return flight. Good news though-a lighter interval session (at Verona HS) got me out of the rut of limping through my post-track weekend runs after normal FHR Thursday night workouts. It was a really nice week of running; I mixed in some easy running, some hills, and was generally satisfied with my ability to run 800's in ~3:08 at the track and my two effort runs at 8 min/mile with finishes in the 7's. While my legs are feeling reasonably fresh, I have also increased my core work (plank sessions) which has left my abdomen feeling like it has a sunburn, so possibly I over-did that. They say you only feel one pain at a time, right? Maybe that's why I'm not complaining about my legs at the moment.
TW plan: 33 miles, including a 10 mile run, a 5 mile tempo run and a 5x800 interval session. (Also, hopefully ~20 miles of biking w/ effort)
Philly Marathon 16 week total: 0 of 600
2014 (YTD) miles: 974
Tuesday, August 5, 2014
Philly Marathon 2014, the plan
Whelp...here we go. Again.
Here is the 16 week training schedule I've cobbled together for myself. I have some specific races I'm working around (Falmouth RR, Run to the Rock 1/2, Nahant 30k, Newport (distance TBD)) and I'm hoping my runs with Forrest Hill Runners (Tuesday Tempo and Thursday Speed or Hills) will continue and morph into this Yasso 800 marathon predictor/training plan.
The 600 miles is set just slightly above the 16 week Boston training+race miles of 589 miles. This is only 2% more, but my hope is that I'll be able to come in above the plan miles for many of the weeks, like I did with my Boston. Makes for a nice confidence boost! I'm also keeping an eye on my trailing 12 months of running, to try and manage reasonable mile increases, usually of 5%-10% rolling growth with each new month. (I have no basis for whether this is a reasonable amount to increase miles, but it feels right.)
One change I hope to make is to manage my pace in the pre-marathon races better than I did at SF1/2 and Ashland1/2 this winter...running all out in those races resulted in PR times, but left me depleted for 10-14 days after. So, a safer goal may be to run my marathon PR pace for 80% of the race and then try and finish faster than marathon PR, which brings me to the actual goal:
Philly marathon in 3:20...12 minutes faster than Boston 2014 and almost 6 minutes faster than my 2002 Pacific Shoreline time at 23 years old.
Here is the 16 week training schedule I've cobbled together for myself. I have some specific races I'm working around (Falmouth RR, Run to the Rock 1/2, Nahant 30k, Newport (distance TBD)) and I'm hoping my runs with Forrest Hill Runners (Tuesday Tempo and Thursday Speed or Hills) will continue and morph into this Yasso 800 marathon predictor/training plan.
(click image to enlarge)
One change I hope to make is to manage my pace in the pre-marathon races better than I did at SF1/2 and Ashland1/2 this winter...running all out in those races resulted in PR times, but left me depleted for 10-14 days after. So, a safer goal may be to run my marathon PR pace for 80% of the race and then try and finish faster than marathon PR, which brings me to the actual goal:
Philly marathon in 3:20...12 minutes faster than Boston 2014 and almost 6 minutes faster than my 2002 Pacific Shoreline time at 23 years old.
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