Monday: 4 miles (9:12). Two straight days of only 4 miles. Legs should feel refreshed tomorrow.
Tuesday: 8 miles (9:32). Mid 80's temperatures! 25 second pickup on each mile. The heat made me slow down a bit.
Wednesday: 2.5 miles (9:04) - Warmup at Drakes Creek Park. 1/2 Mile (8:44) - Warmup at the HHS Track with strides. 7.5 miles (7:53) - 6 x (1 mile @ 7:15 + 400m Slow). I was pretty worried about this workout, considering my fastest mile for 2016 was 7:23 and it was 7 weeks ago. So this was a great confidence builder to be able to hit the goal on every mile. The 6 mile splits were 7:10, 7:02, 7:00, 7:06, 7:12, 7:14. The 7:07-7:08 average beat my time on the same workout from April 2014 (7:12 average) when I was coming off PR's and was doing a lot more speed work. 1 Mile (11:02). I had a delay to get to the cooldown at the Hendersonville Library, which made me start to stiffen up. So it was a very slow cooldown.
Thursday: 10 miles (9:42). Keeping it slow and easy until Saturday's long run.
Friday: 6 miles (9:29).
Saturday: 20 miles (8:32). Last big long run before the Paris Marathon. The plan was for a 4 mile warmup plus 3 x (4 miles @ 8:00ish + 1/2 mile Slow), 3 Mile Cooldown. I got off to a pretty fast warmup (8:55, 8:47, 8:41, 8:39) before taking a gel and getting ready for the first fast interval. When I started the first fast interval on Shelby Bottoms Greenway I found myself running side by side with another runner. It was kind of odd, because we were side by side and neither one of us was falling back. I said a few words about a half mile in and then we began conversing, he was training for Country Music Marathon where he ran 3:26 last year and I was in my final big run for Paris. The first mile clicked at 8:02 and we were still side by side. It was making me run a bit faster but he kept right with me. But after mile 2 clicked off at 7:52, he said he was dropping back for some slower miles, so I pressed on to complete the first 4 mile interval with miles 3 and 4 both at 7:59. I lost a little momentum after he dropped back. I did run into him at the turnaround and introduced myself. He introduced himself as Gilbert and I was able to find his time from last years Country Music Marathon. He is one year older than me and the solid 3:26 was a big BQ for him. The second 4 mile interval now had the wind at my back and I ran it faster at 7:57, 7:53, 7:52, 7:51. After another 1/2 mile slow run and stopping for water, gel, and bathroom break, when I started the 3rd interval my right hip/hip flexor were feeling pretty sore and I had to fight harder just to run between 8:00 and 8:10. The final interval came in at 8:00, 8:00, 8:10, 8:08 and then I was pretty slow and sore on the 3 mile cool down. I had an 8:16 pace through 17 miles, which is really good for me. The 20 mile overall pace of 8:32 was my 3rd best 20 mile pace, so that is a good sign 15 days before the Paris Marathon.
Sunday: 3 miles (10:32). I felt cold, slow, and sore out there. Right hip flexor still bothering me today so kept it real easy. I may run another few miles later today, will see how I feel. 3 miles (9:41). End up running again just before sunet.
Total Miles: 65.5 miles. The original plan was for closer to 70 miles this week, but I skipped the first run on Monday as I felt I needed more rest. But this was a good solid week with a great set of intervals at the track on Wednesday followed by one of my best long runs on Saturday.
Friday I leave for Paris and will arrive 8 days before the Paris Marathon.
Sunday, March 20, 2016
Sunday, March 13, 2016
March 7 - March 13 Training
Monday: 5 miles (10:08), 5 miles (9:53). Super slow, easy day.
Tuesday: 11 miles (8:34). 1 Mile Warmup, 9 Miles 8:40-8:20, 1 Mile Cooldown. End up running the last 5 miles of the tempo run in the 8:09-8:13 range. Felt pretty good on the Station Camp Loop.
Wednesday: 12 miles (9:31). Easy running at Moss Wright Park. Temps in the low 70's.
Thursday: 3 miles (9:30), 7 miles (9:30). Ran a 3 mile warmup at Moss Wright Park and it started raining pretty heavy the last 1/3 mile and also some lightning. So I went home to the treadmill for the intervals. Started with another 1/2 mile warmup, then 10 x (.15 miles @ 10.0 mph + .35 miles @ 5.5 mph), 1.5 Mile Cooldown. I felt I could have run the fast intervals faster than 6:00 pace outside, but settled for that pace on the treadmill.
Friday: 8 miles (9:22). Easy running.
Saturday: 21 miles (9:14). The plan was to run the last 6 miles sub 8:00, and they ended up being 8:19, 8:38, 9:31, 9:48, 9:51, 8:17. It was warm and humid, but my hip flexors and abs were bothering me the last 6 miles. The faster I ran the more they hurt. Disappointing long run going into Paris, so will have to adjust the expectations for the Paris Marathon.
Sunday: 4 miles (9:54).
Total Miles: 76 miles. After a disappointing long run on Saturday, I have come to the conclusion that the high volume weeks are negatively affecting my results. When I look back to my fastest running two years ago, I averaged 50 miles per week in March and April of 2014 when I was setting PR's on nearly every run and hitting fast track workouts. The last 8 weeks I've averaged over 76 miles per week, but am not hitting the long runs and not getting close to PR's. So I've concluded, it's time to drastically cut back the mileage, no more two runs a day, no adding on miles, time to get back closer to 50-60 mile weeks. Nearing 70 miles should only occur at the peak level of training before a marathon. 80 mile weeks are history.
Tuesday: 11 miles (8:34). 1 Mile Warmup, 9 Miles 8:40-8:20, 1 Mile Cooldown. End up running the last 5 miles of the tempo run in the 8:09-8:13 range. Felt pretty good on the Station Camp Loop.
Wednesday: 12 miles (9:31). Easy running at Moss Wright Park. Temps in the low 70's.
Thursday: 3 miles (9:30), 7 miles (9:30). Ran a 3 mile warmup at Moss Wright Park and it started raining pretty heavy the last 1/3 mile and also some lightning. So I went home to the treadmill for the intervals. Started with another 1/2 mile warmup, then 10 x (.15 miles @ 10.0 mph + .35 miles @ 5.5 mph), 1.5 Mile Cooldown. I felt I could have run the fast intervals faster than 6:00 pace outside, but settled for that pace on the treadmill.
Friday: 8 miles (9:22). Easy running.
Saturday: 21 miles (9:14). The plan was to run the last 6 miles sub 8:00, and they ended up being 8:19, 8:38, 9:31, 9:48, 9:51, 8:17. It was warm and humid, but my hip flexors and abs were bothering me the last 6 miles. The faster I ran the more they hurt. Disappointing long run going into Paris, so will have to adjust the expectations for the Paris Marathon.
Sunday: 4 miles (9:54).
Total Miles: 76 miles. After a disappointing long run on Saturday, I have come to the conclusion that the high volume weeks are negatively affecting my results. When I look back to my fastest running two years ago, I averaged 50 miles per week in March and April of 2014 when I was setting PR's on nearly every run and hitting fast track workouts. The last 8 weeks I've averaged over 76 miles per week, but am not hitting the long runs and not getting close to PR's. So I've concluded, it's time to drastically cut back the mileage, no more two runs a day, no adding on miles, time to get back closer to 50-60 mile weeks. Nearing 70 miles should only occur at the peak level of training before a marathon. 80 mile weeks are history.
Thursday, March 10, 2016
New York City Marathon Lottery
I received the big news on Tuesday, when I received a text indicating that the New York Road Runners have charged my credit card.
This means I have been accepted into the New York City Marathon to be held on Sunday, November 6th, 2016.
Reservations have been made to stay at the Waldorf Astoria, one of my favorite hotels in New York City.
With the marathon being later in fall than the ones I trained for the last 3 years, I should be able to get the big long runs in during September and early October rather than those hot runs in August.
This means I have been accepted into the New York City Marathon to be held on Sunday, November 6th, 2016.
Reservations have been made to stay at the Waldorf Astoria, one of my favorite hotels in New York City.
With the marathon being later in fall than the ones I trained for the last 3 years, I should be able to get the big long runs in during September and early October rather than those hot runs in August.
Sunday, March 6, 2016
February 29 - March 6 Training
Monday: 7 miles (9:21), 4 miles (9:19). About an hour between runs in the afternoon. Nice day out.
Tuesday: 11 miles (8:33). 2 Mile Warm Up, 2 Miles @ 8:30, 2 Miles @8:20, 4 Miles @ 8:00, 1 Mile Cooldown. Moderate tempo run with Tom King looming on Saturday. Treadmill.
Wednesday: 10 miles (9:55). I just felt super slow out there today and this wasn't a run where you try to push for a specific pace, so just enjoyed the very easy run. Hands got cold with gloves on, needed my warmer gloves.
Thursday: 7 miles (9:27). 7 miles with 8x30s pickups. Rain stopped, so I was able to get outside. First day under 10 miles in nearly 3 weeks as I taper for Tom King on Saturday.
Friday: 5 miles (10:13). Keeping it super easy the day before Tom King.
Saturday: 1.75 miles (9:06), 13.25 miles (7:49), 6 miles (9:30). 1.75 mile warmup before Tom King. Ran Tom King Half in 1:43:36. My intent was to start around 7:45 and stay pretty close to that until the 6.4 mile turnaround. Started that first mile a little slower at 7:50 and thought I would then do a progression. But the progression was going too good as it went to a 7:32 mile 8 (7:50, 7:48, 7:46, 7:42, 7:39, 7:36, 7:33, 7:32), which was ahead of where I should have been. Started to lose some momentum on miles 9 and 10 (7:46, 7:49) and then lost it on the last 3 miles (8:09, 8:21, 8:11). Needed to stay more patient on the first half. But it was my first real race since Berlin in September and I was a bit rusty. I was pretty sore when I got home and ended up running an easy 6 miles late in the afternoon, which seemed to help loosen up the legs.
Sunday: 5 miles (10:06), 10 miles (9:08). Super easy 5 miles on the Station Camp Greenway. Went to go run 4-5 miles in the afternoon at Moss Wright Park, but it was just too nice out and legs were feeling really good, so the second run ended up being 10 miles. Once I knew I was getting close to an 80 mile week, it's hard to stop.
Total Miles: 80.3. Just had to keep going on Sunday to get the 80 mile week. 4 weeks to Paris, so the next couple weeks will have some tough training. I still think a 3:35 BQ in Paris is going to happen.
Tuesday: 11 miles (8:33). 2 Mile Warm Up, 2 Miles @ 8:30, 2 Miles @8:20, 4 Miles @ 8:00, 1 Mile Cooldown. Moderate tempo run with Tom King looming on Saturday. Treadmill.
Wednesday: 10 miles (9:55). I just felt super slow out there today and this wasn't a run where you try to push for a specific pace, so just enjoyed the very easy run. Hands got cold with gloves on, needed my warmer gloves.
Thursday: 7 miles (9:27). 7 miles with 8x30s pickups. Rain stopped, so I was able to get outside. First day under 10 miles in nearly 3 weeks as I taper for Tom King on Saturday.
Friday: 5 miles (10:13). Keeping it super easy the day before Tom King.
Saturday: 1.75 miles (9:06), 13.25 miles (7:49), 6 miles (9:30). 1.75 mile warmup before Tom King. Ran Tom King Half in 1:43:36. My intent was to start around 7:45 and stay pretty close to that until the 6.4 mile turnaround. Started that first mile a little slower at 7:50 and thought I would then do a progression. But the progression was going too good as it went to a 7:32 mile 8 (7:50, 7:48, 7:46, 7:42, 7:39, 7:36, 7:33, 7:32), which was ahead of where I should have been. Started to lose some momentum on miles 9 and 10 (7:46, 7:49) and then lost it on the last 3 miles (8:09, 8:21, 8:11). Needed to stay more patient on the first half. But it was my first real race since Berlin in September and I was a bit rusty. I was pretty sore when I got home and ended up running an easy 6 miles late in the afternoon, which seemed to help loosen up the legs.
Sunday: 5 miles (10:06), 10 miles (9:08). Super easy 5 miles on the Station Camp Greenway. Went to go run 4-5 miles in the afternoon at Moss Wright Park, but it was just too nice out and legs were feeling really good, so the second run ended up being 10 miles. Once I knew I was getting close to an 80 mile week, it's hard to stop.
Total Miles: 80.3. Just had to keep going on Sunday to get the 80 mile week. 4 weeks to Paris, so the next couple weeks will have some tough training. I still think a 3:35 BQ in Paris is going to happen.
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