Monday: 4.01 miles (9:47). Brixx run.
Tuesday: 6 miles (9:56).
Wednesday: 6 miles (9:51).
Thursday: 6 miles (9:18). First 4 miles at an easy 10:00 pace followed by a 2 mile tempo run at 7:54 pace.
Friday: 3 miles (10:38). Super easy run today.
Saturday: 13.1 miles (10:04). Started in Wave Country and ran 4.5 miles towards Kohl's trailhead and then back to Wave Country and finished it with 4.1 miles at Shelby Bottoms to make it a half marathon. 2264 feet of elevation gain/loss compared to 322 feet at Houston. Wave Country is tough.
Sunday: 4 miles (10:27). Felt tired from yesterday's run.
Total Miles: 42.1 miles. First week over 40 miles since Nov. 17-23. I'm making a real change to run easy on the easy days. Like many runners, I was running the easy runs too fast and after qualifying for Boston, I started running easy paced runs at the 8:45 pace in the heat of the summer. That is not an easy paced run for a 3:26 marathoner. Aerobic development is roughly the same whether you are running at 30 seconds or 2 minutes slower than marathon pace. I am curious to see how this new approach affects the hard workouts and races. I think this will be a big positive for my training.
Sunday, January 25, 2015
Monday, January 19, 2015
January 12-18 Training
Monday: 3 miles (9:32). 3 miles Brixx (10:34). On the Brixx run, I decided to just keep a very easy pace without looking at the GPS watch. I knew I was slow, but wasn't expecting it to be that slow. Dry needling #2 between the two runs.
Tuesday: 6 miles (9:30). Easy 6 with 4x30s pickups. Left leg feeling pretty good today. My pace at the end of the pickups was 7:30, 7:10, 7:55, 7:30. First time to open up some speed since November. It felt pretty good.
Wednesday: 8 miles (10:30). Plan was for an easy 8. I decided to do my first ever run based on heart rate. Once my heart rate reached 155, I tried to maintain that heart rate for the remainder of the run. It was in the second mile when I hit the 155 heart rate. When I was at my peak fitness last spring, my heart rate would average mid 140's on the easy runs. Coming back from an injury time out, you can't try to run your old easy pace. This 10:30 easy pace should drop quickly over the next two months. Patience is the key.
Thursday: No running. I had dry needling session #3 today. Left leg is feeling pretty good. Coach gave me a "rest day".
Friday: 5 miles (9:35). Nice day to run, ran with Rodney Bice.
Saturday: .88 miles (9:26). Went to go run 5 miles on the streets of Houston and took a hard fall before finishing the first mile. Skinned an area below my left knee and bruised where my left leg/hip join. It gave me doubts whether I could run the half marathon on Sunday.
Sunday: 13.1 miles (8:50). Ran the Houston half marathon. Weather was perfect, around 48 degrees at the start and it didn't warm up too much by the finish. My plan was to start out 9:30, 9:20 and see if I could sneak under 2 hours. After starting out with 9:31, 9:09, the rest of the miles were all sub 9:00 and it was feeling pretty easy. Second half I started doing under 8:40 and finished mile 13 in 7:57 before giving it a hard finish. This was a great course. Very fast and flat. Would like to return and do the full marathon here.
Total miles: 39 miles: I was hoping for a 40+ mile week, but the hard fall in Houston on Saturday took that away. As I write this on Monday morning, my left leg is feeling close to 100%. The only pain I have today is from the fall on Saturday. Now it's time to shift the focus to training for the Boston Marathon, which is 14 weeks away.
Tuesday: 6 miles (9:30). Easy 6 with 4x30s pickups. Left leg feeling pretty good today. My pace at the end of the pickups was 7:30, 7:10, 7:55, 7:30. First time to open up some speed since November. It felt pretty good.
Wednesday: 8 miles (10:30). Plan was for an easy 8. I decided to do my first ever run based on heart rate. Once my heart rate reached 155, I tried to maintain that heart rate for the remainder of the run. It was in the second mile when I hit the 155 heart rate. When I was at my peak fitness last spring, my heart rate would average mid 140's on the easy runs. Coming back from an injury time out, you can't try to run your old easy pace. This 10:30 easy pace should drop quickly over the next two months. Patience is the key.
Thursday: No running. I had dry needling session #3 today. Left leg is feeling pretty good. Coach gave me a "rest day".
Friday: 5 miles (9:35). Nice day to run, ran with Rodney Bice.
Saturday: .88 miles (9:26). Went to go run 5 miles on the streets of Houston and took a hard fall before finishing the first mile. Skinned an area below my left knee and bruised where my left leg/hip join. It gave me doubts whether I could run the half marathon on Sunday.
Sunday: 13.1 miles (8:50). Ran the Houston half marathon. Weather was perfect, around 48 degrees at the start and it didn't warm up too much by the finish. My plan was to start out 9:30, 9:20 and see if I could sneak under 2 hours. After starting out with 9:31, 9:09, the rest of the miles were all sub 9:00 and it was feeling pretty easy. Second half I started doing under 8:40 and finished mile 13 in 7:57 before giving it a hard finish. This was a great course. Very fast and flat. Would like to return and do the full marathon here.
Total miles: 39 miles: I was hoping for a 40+ mile week, but the hard fall in Houston on Saturday took that away. As I write this on Monday morning, my left leg is feeling close to 100%. The only pain I have today is from the fall on Saturday. Now it's time to shift the focus to training for the Boston Marathon, which is 14 weeks away.
Monday, January 12, 2015
January 5-11 Training
Monday - 5 miles (9:36). Brixx run.
Tuesday - 5 miles (9:38).
Wednesday - No running.
Thursday - 5 miles (9:53).
Friday - No running. Had dry needling done on the left leg at 10:45 AM. It was pretty sore when I went to run in the afternoon, so cancelled the run.
This works ....
Saturday - 2 miles (11:25). Yes, that pace is correct at 11:25. I was still pretty sore from the dry needling, but wanted to get some mileage to help the leg.
Sunday - 10 miles (9:14). Saturday night I could feel the left leg starting to get better and it was remarkably better when I woke up on Sunday morning. I probably ran this too fast since I hadn't run 10 miles since November, but I was too excited about the medical miracle from Dr. Jason Hulme's dry needling on Friday.
Total miles: 27 miles. I was pretty excited about how the dry needling on Friday improved my leg by so much in 48 hours. As I write this on Monday morning, the leg feels really good, which is great considering I had a good 10 mile run in yesterday. I am optimistic that I have now turned the corner and hopefully the left leg issue is now in the past. I am now looking forward to running the half marathon in Houston this coming Sunday. I can feel my conditioning improving now that I am getting in some runs.
Stay tuned for next week's Houston Half Marathon recap.
Tuesday - 5 miles (9:38).
Wednesday - No running.
Thursday - 5 miles (9:53).
Friday - No running. Had dry needling done on the left leg at 10:45 AM. It was pretty sore when I went to run in the afternoon, so cancelled the run.
This works ....
Saturday - 2 miles (11:25). Yes, that pace is correct at 11:25. I was still pretty sore from the dry needling, but wanted to get some mileage to help the leg.
Sunday - 10 miles (9:14). Saturday night I could feel the left leg starting to get better and it was remarkably better when I woke up on Sunday morning. I probably ran this too fast since I hadn't run 10 miles since November, but I was too excited about the medical miracle from Dr. Jason Hulme's dry needling on Friday.
Total miles: 27 miles. I was pretty excited about how the dry needling on Friday improved my leg by so much in 48 hours. As I write this on Monday morning, the leg feels really good, which is great considering I had a good 10 mile run in yesterday. I am optimistic that I have now turned the corner and hopefully the left leg issue is now in the past. I am now looking forward to running the half marathon in Houston this coming Sunday. I can feel my conditioning improving now that I am getting in some runs.
Stay tuned for next week's Houston Half Marathon recap.
Subscribe to:
Posts (Atom)