Phew! Another 75 mile week and the taper is upon us. Seems a bit strange talking about a taper when my training has been so truncated but I know that cramming in one more intensive week would just leave me with not enough time to get rested up for marathon day and I still need to follow the tried and trusted three week route.
Had another good week though and am looking forward to cutting back the mileage and hitting my workouts hard. Next week I'm cutting down to 55 miles with one workout (Turkey Trot 8k race) and an 18 mile long run with the last 8 at marathon pace.
Marathon pace? Good question! I have some ideas but am meeting up with 'Coach' Tim tomorrow night and that will be one of our main discussion points!!
Anyway, this is how the week panned out-
Workout 1 (goal 3k in 10:20, 400 jog, 8*400 in 75-78 with 1:00 rest, 400m jog, 2k in 6:40)
Hit up CC track very early in the morning to bank another workout. Had some company in the form of Pete who was doing his Yasso 800s.
I had to run harder than I would have liked for the first 3k. the goal was 10:20 and I was playing catch up straightaway as my first quarter was 90 seconds! Still asleep clearly! Pretty much got it back on track to hit 10:23 by the end. Jogged 400m and then launched into 8 400s with a minute recovery. The goal for these was 75-78 seconds and this part of the workout went well as I hit 75,75,74,75,74,74,74,75 without ever really straining, just trying to keep it as smooth as possible. After another 400m jog it was time for the final 2k. Goal was 6:40 and I did 5 solid quarters around the 80 second mark to hit 6:41.
All in all a pretty decent effort. Legs felt good and I didn't need to go to the well like I did during Saturday's workout!
Included 4*100m strides during the warm up and down
Workout 2 (goal 10 mile 'staggered tempo' with 4 miles in 6:00, 2 in 5:45, 2 in 6:00 and 2 in 5:30)
Did this whole run in the fasttwitch 3, they will definitely be my marathon shoe! 4 mile warm up and then 10 mile 'staggered tempo'. Goal was to hit the first 4@6 minute pace, then 2@5:45, 2@6:00 and finish with 2@5:30. Although the quads felt pretty heavy from the last few days' miles, I was able to get this done and then some without ever really crossing that red line.
Hit 6;01,5:53,5:56,5:57
5:37,5:41
5:56,5:56
5:31,5:28
Long run (18 miles in 2:03:03 (6:50 pace))
Hit the roads at 5 to get my long run in early this week. Ran to work taking in the Turkey Trot course en route to check that out again before next week's race. Felt decent throughout . Most miles were in the 6:40-6:50 range. Quads were trashed by the end but no wonder having run 34 miles in the past 24 hours. Last mile (admittedly downhill) was 6:20 even though legs felt very heavy and unresponsive by this point. Only one more 'long run' to go!
Sunday, November 22, 2009
Sunday, November 15, 2009
Another week in the books
So another week gone and pretty happy with the week's work. Being off work was nice, fun being able to take the kids to school, have lunch with Lisa, etc. So back to work tomorrow, refreshed and ready to see how the new role works out.
The week also saw the after effects of Hurricane Ida pass through. We had three solid days of rain and high winds so had to adapt the training around that- not having to work obviously helped with this! So I had to juggle around my workouts and they panned out as below. All in all I ran over 75 miles for the second successive week. Another 75 planned this week and then the taper begins....
Workout 1 (10 mile Tempo)
Glad to get this done considering the weather! Chose a route around the neighbourhood as I knew the roads wouldn't be flooded. Billy drove all the way down to join me too which was greatly appreciated.
Couple of miles warm up, quick change into dry gear and flats and straight into the tempo. Ran 10 miles in 59:26. Splits were very even except the first one which we ran too hard (5:48,6:00,5:55,5:59,6:00,5:56,6:00,5:57,5:57,5:55)
The rain wasn't actually too bad (although i was thoroughly drenched by the end and tights were starting to weigh me down!). Happy with how this turned out
Workout 2(Predator- 8 mile cutback starting at 6:00 and taking 5 seconds off per mile)
Was meant to be a cut down workout starting off at 6 minute pace and knocking off 5 seconds per mile but I got all my pacing messed up and the splits ended up being all over the place
5:50 (too fast despite trying to hold it back)
5:56 (back on track)
5:43 (picked it up too much)
5:52 (went to sleep)
5:39 (this was the right pace)
5:39 (couldn't go much faster at this point)
5:43
5:31 (picked it up as much as I could for the last one)
Total for 8 miles 45:52 (average 5:42)
Certainly went to the well in this workout but some more solid work in the bank, although disappointing that I wasn't able to follow the prescribed pacing/workout purpose
Long run (24.2 miles in 2:52:43 (7:08 pace))
Longest run of the Plan banked. Pretty happy with how it went. I didn't feel great to start with, I actually felt a little light headed so wasn't confident I was going to pull the run off but once I got through that patch I was fine.
Legs felt heavy on the last ten miles and I felt I was plodding but we were running about 6:50 pace when I looked at the splits after the run.
Ran almost all of the course. First half with Steve Spada, had a good chat with him, then stopped at the Y had a couple of gus and some water and picked up Jay, Justin, Billy and Ben for some company for the second half- thanks guys!
First half was about 7:20 pace, second half closer to 6:50. Would be nice to negative split like that on the day itself! It is a reflection though that the first half of the course is a lot more challenging than the second. If you can get yourself in a good position at the half you should be in a good situation for the second half.
Planning a day off tomorrow but still need to get 75 miles in and only a long run of 18 this week so I'll have to work that out
The week also saw the after effects of Hurricane Ida pass through. We had three solid days of rain and high winds so had to adapt the training around that- not having to work obviously helped with this! So I had to juggle around my workouts and they panned out as below. All in all I ran over 75 miles for the second successive week. Another 75 planned this week and then the taper begins....
Workout 1 (10 mile Tempo)
Glad to get this done considering the weather! Chose a route around the neighbourhood as I knew the roads wouldn't be flooded. Billy drove all the way down to join me too which was greatly appreciated.
Couple of miles warm up, quick change into dry gear and flats and straight into the tempo. Ran 10 miles in 59:26. Splits were very even except the first one which we ran too hard (5:48,6:00,5:55,5:59,6:00,5:56,6:00,5:57,5:57,5:55)
The rain wasn't actually too bad (although i was thoroughly drenched by the end and tights were starting to weigh me down!). Happy with how this turned out
Workout 2(Predator- 8 mile cutback starting at 6:00 and taking 5 seconds off per mile)
Was meant to be a cut down workout starting off at 6 minute pace and knocking off 5 seconds per mile but I got all my pacing messed up and the splits ended up being all over the place
5:50 (too fast despite trying to hold it back)
5:56 (back on track)
5:43 (picked it up too much)
5:52 (went to sleep)
5:39 (this was the right pace)
5:39 (couldn't go much faster at this point)
5:43
5:31 (picked it up as much as I could for the last one)
Total for 8 miles 45:52 (average 5:42)
Certainly went to the well in this workout but some more solid work in the bank, although disappointing that I wasn't able to follow the prescribed pacing/workout purpose
Long run (24.2 miles in 2:52:43 (7:08 pace))
Longest run of the Plan banked. Pretty happy with how it went. I didn't feel great to start with, I actually felt a little light headed so wasn't confident I was going to pull the run off but once I got through that patch I was fine.
Legs felt heavy on the last ten miles and I felt I was plodding but we were running about 6:50 pace when I looked at the splits after the run.
Ran almost all of the course. First half with Steve Spada, had a good chat with him, then stopped at the Y had a couple of gus and some water and picked up Jay, Justin, Billy and Ben for some company for the second half- thanks guys!
First half was about 7:20 pace, second half closer to 6:50. Would be nice to negative split like that on the day itself! It is a reflection though that the first half of the course is a lot more challenging than the second. If you can get yourself in a good position at the half you should be in a good situation for the second half.
Planning a day off tomorrow but still need to get 75 miles in and only a long run of 18 this week so I'll have to work that out
Sunday, November 8, 2009
5 weeks out
At the start of this week I must admit the prospect of 75 miles was a little daunting, but I got it done and confidence levels are rising.
Good and bad news in other aspects of my life. On the work front, my 4 year stint at Bovis came to a close on Thursday. My new job in a different area of the business starts next Monday. This week I have off so I can be a 'semi professional' runner for a week! The new job will be a breath of fresh air hopefully and less stressful than my previous role, to the relief of myself, more importantly my family and hopefully to the betterment of my running too!
On the bad news front my Grandad passed away during the week following a brief battle with cancer. A great, strong man who touched so many peoples' lives and experienced so much during his life, he will be missed greatly by all. Rest in peace Grandad....
Workout 1 (Track- 2*3 miles with 800 jog recovery. 1st 3m in 17:15 (5:45 pace) 2nd 3m in 16:30 (5:30))
Solid workout this am..
Hit 17:10 (5:43,5:43,5:44) and then 16:31 (5:32,5:29,5:30)
Held myself back on the first 3 miles and was pretty much in control for the second set too. Bookended the workout with 4*100m striders
Wore my brand new Fastwitch 3 and they were awesome, hopefully I have found my marathon shoe although obviously will need to test them on a longer run!
Workout 2 (5k race)
Won the race. Course was long. Went through 5k on my watch in 16:28 which is leaps and bounds progress from that 17:26 I ran a few weeks back. Easier course, perfect weather and a few 70 mile weeks saw to that, although I did run a bit faster than I thought i would and wasn't too taxed so all in all happy with the race. Took it out with Brian, was running pretty hard to go through first mile in 5:10. Got a bit of a gap and just tried to relax as much as possible for the rest of the race. Next 2 splits which both had hills were 5:22. As soon as I finished thoughts turned towards tomorrow's 22 miler on the agenda! Brian, Ben and Stan all ran solid races too on what was a perfect morning for racing!
Long run (22.4 miles in 2:36:18 (6:58)
That was actually my longest run (apart from the Marathon obviously) ever, putting the seal on the most miles I've ever run in a week- and all singles too. So far so good in the mad dash to respectable fitness for TR.
Ran first 12 on my own. Again up to Arborway to take in a few miles of the flatter part of the course. Legs were feeling yesterday to start out but did start to roll a little heading back to my house. Stopped there briefly to shed a couple of layers and take in 2 Gus and a bottle of Powerade (the fuel on offer at TR) then headed down to Mcalpine to pick up Aaron, Jay, Todd, Justin and Paul. Ran 10 with them pushing the pace a little towards the end. Legs were heavy but another good run in the bank and a good week in the books.
Another couple of hard weeks ahead but looking forward to them
Good and bad news in other aspects of my life. On the work front, my 4 year stint at Bovis came to a close on Thursday. My new job in a different area of the business starts next Monday. This week I have off so I can be a 'semi professional' runner for a week! The new job will be a breath of fresh air hopefully and less stressful than my previous role, to the relief of myself, more importantly my family and hopefully to the betterment of my running too!
On the bad news front my Grandad passed away during the week following a brief battle with cancer. A great, strong man who touched so many peoples' lives and experienced so much during his life, he will be missed greatly by all. Rest in peace Grandad....
Workout 1 (Track- 2*3 miles with 800 jog recovery. 1st 3m in 17:15 (5:45 pace) 2nd 3m in 16:30 (5:30))
Solid workout this am..
Hit 17:10 (5:43,5:43,5:44) and then 16:31 (5:32,5:29,5:30)
Held myself back on the first 3 miles and was pretty much in control for the second set too. Bookended the workout with 4*100m striders
Wore my brand new Fastwitch 3 and they were awesome, hopefully I have found my marathon shoe although obviously will need to test them on a longer run!
Workout 2 (5k race)
Won the race. Course was long. Went through 5k on my watch in 16:28 which is leaps and bounds progress from that 17:26 I ran a few weeks back. Easier course, perfect weather and a few 70 mile weeks saw to that, although I did run a bit faster than I thought i would and wasn't too taxed so all in all happy with the race. Took it out with Brian, was running pretty hard to go through first mile in 5:10. Got a bit of a gap and just tried to relax as much as possible for the rest of the race. Next 2 splits which both had hills were 5:22. As soon as I finished thoughts turned towards tomorrow's 22 miler on the agenda! Brian, Ben and Stan all ran solid races too on what was a perfect morning for racing!
Long run (22.4 miles in 2:36:18 (6:58)
That was actually my longest run (apart from the Marathon obviously) ever, putting the seal on the most miles I've ever run in a week- and all singles too. So far so good in the mad dash to respectable fitness for TR.
Ran first 12 on my own. Again up to Arborway to take in a few miles of the flatter part of the course. Legs were feeling yesterday to start out but did start to roll a little heading back to my house. Stopped there briefly to shed a couple of layers and take in 2 Gus and a bottle of Powerade (the fuel on offer at TR) then headed down to Mcalpine to pick up Aaron, Jay, Todd, Justin and Paul. Ran 10 with them pushing the pace a little towards the end. Legs were heavy but another good run in the bank and a good week in the books.
Another couple of hard weeks ahead but looking forward to them
Sunday, November 1, 2009
A weekend of two halves
A slightly strange week. This was a down week so I didn't run Monday and three of the other days were easy and short. The plan was to hit the two workouts hard and get a decent 20 mile run in. Had to settle for two out of three...
This week- 59 miles, long run, 2 workouts
Workout 1 (4*3*800 at 3:00,2:50,2:40,2:30- 30 seconds between the reps, 3 minutes between the sets)
This was a pretty cool workout and it went better than expected.
Hit(3.02,3.01,3.01),(2.49,2.47,2.50),(2.39,2.39,2.40), (2.31,2.35,2.35)
I knew that the workout really would be starting after the third set and so it proved. I was actually on pace through 400 to hit the goal time on the 11th rep but then the legs and form started getting a bit wobbly and I pretty much had to drag myself through the rest of the workout at 5:10 pace. Happy with this though. Legs are feeling good this week.
Before and after the workout I ran a set of 4*100m striders
Workout 2 (3*2 miles on Lansdowne loop- 2 minutes recovery. Goal 11:10s (5:30/5:40)
Fail... Didn't head out until the afternoon and I think therein lies half the problem. My body is used to getting it done first thing!
whatever it was, felt very flat and tired from the off today. Did the first 2 miles in 11.06(5.27,5.39) which was right on schedule for pace but not effort! was very tired already. did the first mile of the second rep in 5.40 and decided enough was enough, no point in flogging a dead horse with 20 miles on the schedule tomorrow am
rough with the smooth...
Long run- 20 miles (2:18:22- 6:55 pace)
Talk about a weekend of two halves! Much better run today. Took a pre run Gu, ran up to Arborway to run a few miles on the course, headed back to Mcalpine, took on some Gu and a water stop (10.5 miles) and set off to meet up with Jay, etc. for some company for the last part of my run. Hadn't reckoned with the rains last night splitting Mcalpine in two however so couldn't get across the bridges to meet them! Headed back out of the park, down Wingrave, Providence, Alexander, Brackenbury, Sardis and home. Felt decent throughout and closed the last five miles at sub 6:40 pace. Maybe I should precede all my runs with a diet of candy, hot dogs and beer!
This week- 59 miles, long run, 2 workouts
Workout 1 (4*3*800 at 3:00,2:50,2:40,2:30- 30 seconds between the reps, 3 minutes between the sets)
This was a pretty cool workout and it went better than expected.
Hit(3.02,3.01,3.01),(2.49,2.47,2.50),(2.39,2.39,2.40), (2.31,2.35,2.35)
I knew that the workout really would be starting after the third set and so it proved. I was actually on pace through 400 to hit the goal time on the 11th rep but then the legs and form started getting a bit wobbly and I pretty much had to drag myself through the rest of the workout at 5:10 pace. Happy with this though. Legs are feeling good this week.
Before and after the workout I ran a set of 4*100m striders
Workout 2 (3*2 miles on Lansdowne loop- 2 minutes recovery. Goal 11:10s (5:30/5:40)
Fail... Didn't head out until the afternoon and I think therein lies half the problem. My body is used to getting it done first thing!
whatever it was, felt very flat and tired from the off today. Did the first 2 miles in 11.06(5.27,5.39) which was right on schedule for pace but not effort! was very tired already. did the first mile of the second rep in 5.40 and decided enough was enough, no point in flogging a dead horse with 20 miles on the schedule tomorrow am
rough with the smooth...
Long run- 20 miles (2:18:22- 6:55 pace)
Talk about a weekend of two halves! Much better run today. Took a pre run Gu, ran up to Arborway to run a few miles on the course, headed back to Mcalpine, took on some Gu and a water stop (10.5 miles) and set off to meet up with Jay, etc. for some company for the last part of my run. Hadn't reckoned with the rains last night splitting Mcalpine in two however so couldn't get across the bridges to meet them! Headed back out of the park, down Wingrave, Providence, Alexander, Brackenbury, Sardis and home. Felt decent throughout and closed the last five miles at sub 6:40 pace. Maybe I should precede all my runs with a diet of candy, hot dogs and beer!
Sunday, October 25, 2009
7 weeks to go
First week of the crazy 8 week training plan done. Each week I will summarize mileage total and key workouts- with goal and actual times.
This week- 72 miles, long run, 2 workouts
Workout 1 (3*2 miles with 2 minute recovery)
Hit the two mile Lansdowne/Wingrave loop with Ben for 3*2 miles with 2 minute recovery. The first mile is a net downhill and is fast, the second mile is pretty much all uphill and hard! We had talked about hitting 5.40-5.45 pace but that immediately went out the window as we ran 5.24 for the first mile, even though it didn't feel particularly fast. So I ended up working harder than originally planned for this workout but happy with the results.
Hit 11:05 (5.24/5.41), 11:11 (5.26/5.45) and 11:20 (5.36/5.44). Was with Ben through the first miles but then he would crush me on the hill. Oh and then he did a 4th! Happy with how the training is developing though...
Workout 2 (4 mile tempo on trails (6:00 pace), 1 mile jog, 6,400m tempo on track (5:45 pace)
Headed out in the afternoon which is always a bit weird but hit a fairly decent workout. Warmed up for a mile followed by 4 * 200m strides. Did the first 4 miles of the tempo at Mcalpine. Goal was 6:00 pace. Hit 5:45, slowed down so get closer to prescribed pace for next 3 (5:54,5:58,5:56), mile recovery to CC track, straight into second 4 miles (1600s) of tempo.
Goal for these was 5:45 pace but could tell immediately that this wasn't going to happen. Hit 5:54,5:54,5:50,5:46. Finished with 4*100m striders and a jog home.
To be honest I was absolutely zapped by this workout but I think it was more the accumulation of work the past few weeks than lack of current fitness. It was interesting as in Mcalpine I was having to hold myself back to hit the pace whereas at the track my legs just had no spark and I was dragging myself around.
Got it done though. Rest day tomorrow and a 'down' week ahead- I'm due one
MCM'ers did great!
Long run- 18 miles 'easy'
18 miles in 2:07:20 (7:04 average). 1st official long run of the 7 week charge. Ran 11 on my own (Alexander/Sardis loop and through Mcalpine) then met up with Ben, Caitlin, Megan and Matt for 5 or so and a couple on my own again at the end. Felt smooth on my own, then was just chatting, then the last couple of miles were hard going and legs felt heavy (not surprised). Was fully recovered from Wednesday though. Now just got to hope I can recover somewhat before tomorrow's workout.
This week- 72 miles, long run, 2 workouts
Workout 1 (3*2 miles with 2 minute recovery)
Hit the two mile Lansdowne/Wingrave loop with Ben for 3*2 miles with 2 minute recovery. The first mile is a net downhill and is fast, the second mile is pretty much all uphill and hard! We had talked about hitting 5.40-5.45 pace but that immediately went out the window as we ran 5.24 for the first mile, even though it didn't feel particularly fast. So I ended up working harder than originally planned for this workout but happy with the results.
Hit 11:05 (5.24/5.41), 11:11 (5.26/5.45) and 11:20 (5.36/5.44). Was with Ben through the first miles but then he would crush me on the hill. Oh and then he did a 4th! Happy with how the training is developing though...
Workout 2 (4 mile tempo on trails (6:00 pace), 1 mile jog, 6,400m tempo on track (5:45 pace)
Headed out in the afternoon which is always a bit weird but hit a fairly decent workout. Warmed up for a mile followed by 4 * 200m strides. Did the first 4 miles of the tempo at Mcalpine. Goal was 6:00 pace. Hit 5:45, slowed down so get closer to prescribed pace for next 3 (5:54,5:58,5:56), mile recovery to CC track, straight into second 4 miles (1600s) of tempo.
Goal for these was 5:45 pace but could tell immediately that this wasn't going to happen. Hit 5:54,5:54,5:50,5:46. Finished with 4*100m striders and a jog home.
To be honest I was absolutely zapped by this workout but I think it was more the accumulation of work the past few weeks than lack of current fitness. It was interesting as in Mcalpine I was having to hold myself back to hit the pace whereas at the track my legs just had no spark and I was dragging myself around.
Got it done though. Rest day tomorrow and a 'down' week ahead- I'm due one
MCM'ers did great!
Long run- 18 miles 'easy'
18 miles in 2:07:20 (7:04 average). 1st official long run of the 7 week charge. Ran 11 on my own (Alexander/Sardis loop and through Mcalpine) then met up with Ben, Caitlin, Megan and Matt for 5 or so and a couple on my own again at the end. Felt smooth on my own, then was just chatting, then the last couple of miles were hard going and legs felt heavy (not surprised). Was fully recovered from Wednesday though. Now just got to hope I can recover somewhat before tomorrow's workout.
Friday, October 23, 2009
The road to Thunder Road
Okay, call me crazy, but guess what, I'm planning an assault on Charlotte's Thunder Road Marathon, Saturday December 12th. Before you all say stupid idea, sure route to more injuries, let's put this into a bit of a context and maybe you'll see where I'm coming from!
Back up to last post in September. I started running again on August 26th and built back very slowly. Weekly miles since then have been 11,22,36,44,51,56,58,69, on course to hit 70 plus this week. I ran a pathetic rust busting 5k on the 10th October in 17:26 and started hitting a few workouts. The following Saturday I ran a more encouraging 15k in 54:02. Okay so it was nearly three minutes slower than I've previously run but it was fairly under control and stuck to my pre race plan.
When I was able to follow that up the next day with 17 miles it got me thinking about Thunder Road again. Emails followed with Coach Tim and we decided to go for it. More emails back and forth followed and the Training Plan was determined. 7 weeks to go and training starts in earnest tomorrow with 18 miles in the am.
Why am I trying this? Why don't I just carry on building back slowly, maybe aim for the Half, stay healthy through the winter and shoot for a Spring marathon? Good question. But it feels right and after a year of travails on the trails at last I've got something to focus on. The thought of just running through the cold, dark mornings of Winter with nothing specific to aim for just didn't appeal I'm afraid....
This of course isn't going to be your typical marathon build up, far too late for that. The theme is going to be hitting the (twice weekly) workouts as hard as possible, doing the long runs nice and slow and running VERY easily on the other days.
So keep posted over the next few weeks. It could be a roller coaster of a ride....
Thursday, September 17, 2009
Back at it
Have gingerly returned to training the last couple of weeks. So far so good. Ran 10 with the Charlotte Running Club crew today and things are looking up
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