Monday: 1.5 miles (10:49). A quick run before heading to London Heathrow Airport for the flight back home.
Tuesday: 2 miles (10:38). Easy, slow recovery run back home in Hendersonville.
Wednesday: 3 miles (9:03). Legs starting to feel better after Sunday's marathon.
Thursday: 3 miles (8:50), 3 miles (9:15). Two easy 3 mile runs as my legs continue to improve from Sunday's marathon.
Friday: 2 miles (9:55), 3 miles (9:13).. Getting humid outside! Going to be a tough run on Saturday at the Rock and Roll Half Marathon. I wanted to switch to the FULL, but it's going to be too warm. Easy two miles outside at lunch time and then 3 miles on the Treadmill before heading to the expo.
Saturday: 13.1 miles (11:03). Nashville Rock and Roll Half Marathon. Definitely the warmest and most humid half marathon I have raced. I started out running 5 minutes and walking 1 minute, but this quickly changed to walking whenever I felt like it and walking most of the last 3 miles. I just wanted to finish before Scott Wietecha finished the marathon, and I beat him by 16 minutes, LOL. 2:24 for me and 2:40 for Scott.
Sunday: 5 miles (9:53), 5 miles (9:19). Ran 5 miles downtown from the Westin hotel and it felt like yesterday, warm and humid. Second run late afternoon on the treadmill felt nice and smooth in the indoor controlled weather environment.
Total Miles: 40.6. Not a bad mileage total coming off an International Marathon with only 3.5 miles total on Monday and Tuesday. Seeing some great performances in the marathon yesterday in that heat has me starting to get motivated to start boosting the mileage. We'll see if that can work out.
Sunday, April 30, 2017
Wednesday, April 26, 2017
8 Week Training Break
After following a weekly training place since early June of 2013, I decided it was time to take a break from the formal training plans with Coach Wietecha.
So I will resume formal training with Scott beginning on June 19, 2017, when I will start the training plan for the Chicago Marathon.
This is a much needed mental break as I didn't have the drive to push hard this last training cycle. My hope is that after an 8 week break I can come back hungry and get after the faster times.
I do plan to keep running and keeping the run streak alive during this break.
So I will resume formal training with Scott beginning on June 19, 2017, when I will start the training plan for the Chicago Marathon.
This is a much needed mental break as I didn't have the drive to push hard this last training cycle. My hope is that after an 8 week break I can come back hungry and get after the faster times.
I do plan to keep running and keeping the run streak alive during this break.
April 17 - April 23 Training
Monday: 4 miles (9:17). Hyde Park in London.
Tuesday: 5 miles (8:55). Hyde Park in London with some pickups.
Wednesday, 6 miles (8:52). Today, I met a Strava friend, Rob Hicks, and met him near Buckingham Palace and ran a few miles with him on his way to work in London and then I returned with 3 miles of tempo running with 2@sub 8:30 and 1@8:00.
Thursday: 3 miles (9:56). Slowing the pace as I get close to Sunday's marathon.
Friday: 3 miles (9:47). Moved from our Airbnb Apartment near Hyde Park to the St. James area near the finish line. Easy 3 miles in St. James and Green parks.
Saturday: 2 miles (10:31). Final taper run.
Sunday: 26.52 miles (9:30). I ran the London Marathon in 4:11:45. My goal was to run 5:15 and walk 0:45 and try to run around 3:40 - 3:45. But this race was so crowded, I could not easily find any lanes to run faster. I will write a more in depth review of the marathon later.
Total miles: 49.5 miles.
Tuesday: 5 miles (8:55). Hyde Park in London with some pickups.
Wednesday, 6 miles (8:52). Today, I met a Strava friend, Rob Hicks, and met him near Buckingham Palace and ran a few miles with him on his way to work in London and then I returned with 3 miles of tempo running with 2@sub 8:30 and 1@8:00.
Thursday: 3 miles (9:56). Slowing the pace as I get close to Sunday's marathon.
Friday: 3 miles (9:47). Moved from our Airbnb Apartment near Hyde Park to the St. James area near the finish line. Easy 3 miles in St. James and Green parks.
Saturday: 2 miles (10:31). Final taper run.
Sunday: 26.52 miles (9:30). I ran the London Marathon in 4:11:45. My goal was to run 5:15 and walk 0:45 and try to run around 3:40 - 3:45. But this race was so crowded, I could not easily find any lanes to run faster. I will write a more in depth review of the marathon later.
Total miles: 49.5 miles.
April 10 - April 16 Training
Monday: 4 miles (8:54). Easy Brixx run.
Tuesday: 5 miles (9:12). Ran on the treadmill to stay dry.
Wednesday: 3 miles (9:13), 4 miles (9:04). Snuck a quick 3 mile Treadmill run between meetings and then finally logged off and am on vacation for 2 weeks and started with a 4 mile run before heading to the airport to pick up my sister.
Thursday: 3 miles (9:21), 2 miles (9:13).
Friday: 3 miles (9:30). Quick run before heading to the airport fo
Saturday: 4 miles (8:56), 4 miles (9:03). Two runs in Hyde Park in London. Ran straight away after getting into our Airbnb Apartment and then added an afternoon run.
Sunday: 10 miles (8:58). Medium paced run. Was supposed to run longer, but I knew there would be a lot of walking today in London.
Total Miles: 42 miles. Not a big volume week as I reduce mileage heading into the London Marathon week.
Tuesday: 5 miles (9:12). Ran on the treadmill to stay dry.
Wednesday: 3 miles (9:13), 4 miles (9:04). Snuck a quick 3 mile Treadmill run between meetings and then finally logged off and am on vacation for 2 weeks and started with a 4 mile run before heading to the airport to pick up my sister.
Thursday: 3 miles (9:21), 2 miles (9:13).
Friday: 3 miles (9:30). Quick run before heading to the airport fo
Saturday: 4 miles (8:56), 4 miles (9:03). Two runs in Hyde Park in London. Ran straight away after getting into our Airbnb Apartment and then added an afternoon run.
Sunday: 10 miles (8:58). Medium paced run. Was supposed to run longer, but I knew there would be a lot of walking today in London.
Total Miles: 42 miles. Not a big volume week as I reduce mileage heading into the London Marathon week.
Sunday, April 9, 2017
April 3 - April 9 Training
Monday: 3 miles (9:31), 3 miles (9:36). First run on the treadmill and then ran the Brixx run with the Fleet Feet Hendersonville opening night.
Tuesday: 7 miles (9:12). Easy run. Legs feeling pretty good for 3 days post-marathon.
Wednesday: 4 miles (9:22), 4 miles (9:21). Two easy runs today, first one on the treadmill. Very windy outside on the second run.
Thursday: 9 miles (8:18). Treadmill run watching the Master Golf Tournament. 2 miles warmup, 2@8:00, 2@7:45, 2@7:30, 1 mile cooldown. Legs felt pretty good considering I ran a sub 4:00 marathon 5 days ago.
Friday: 6 miles (9:16). Easy run from the Hendersonville Library to Drakes Creek Park. Legs felt pretty good the day after a 6 mile tempo run.
Saturday: 16 miles (8:32). I adjusted my run/walk formula from last Saturday's marathon and decided to run 5:15 and walk 0:45. I felt like I was rested after 45 seconds during the marathon so I reduced the walk interval and added it to the run interval. This felt pretty good today, with a negative split (8:36 first 8 miles, 8:28 last 8 miles). This is the formula I am expecting to run in London on April 23rd. Today's pace would translate to a 3:43-3:44 marathon. We will see what happens in London.
Sunday: 4 miles (9:57), 4 miles (9:31). Two very easy runs.
Total Miles: 60 miles. This marathon training cycle continues to be a lower volume cycle, mainly due to my lack of desire to run the 70+ mile weeks. Although I feel pretty good after the last two Saturdays where the run/walk system got me a sub 4 hour marathon last week and a really good 16 mile run on Saturday. Saturday's 16 mile run was the 20th time I ran a 16 mile training run, however, it was the second fastest one and fastest since 2014. So that gives me the confidence to head to London on Friday with a shot at a good marathon on April 23rd in London.
I probably won't get to post the blog until the week of April 24 when I get back from London.
Tuesday: 7 miles (9:12). Easy run. Legs feeling pretty good for 3 days post-marathon.
Wednesday: 4 miles (9:22), 4 miles (9:21). Two easy runs today, first one on the treadmill. Very windy outside on the second run.
Thursday: 9 miles (8:18). Treadmill run watching the Master Golf Tournament. 2 miles warmup, 2@8:00, 2@7:45, 2@7:30, 1 mile cooldown. Legs felt pretty good considering I ran a sub 4:00 marathon 5 days ago.
Friday: 6 miles (9:16). Easy run from the Hendersonville Library to Drakes Creek Park. Legs felt pretty good the day after a 6 mile tempo run.
Saturday: 16 miles (8:32). I adjusted my run/walk formula from last Saturday's marathon and decided to run 5:15 and walk 0:45. I felt like I was rested after 45 seconds during the marathon so I reduced the walk interval and added it to the run interval. This felt pretty good today, with a negative split (8:36 first 8 miles, 8:28 last 8 miles). This is the formula I am expecting to run in London on April 23rd. Today's pace would translate to a 3:43-3:44 marathon. We will see what happens in London.
Sunday: 4 miles (9:57), 4 miles (9:31). Two very easy runs.
Total Miles: 60 miles. This marathon training cycle continues to be a lower volume cycle, mainly due to my lack of desire to run the 70+ mile weeks. Although I feel pretty good after the last two Saturdays where the run/walk system got me a sub 4 hour marathon last week and a really good 16 mile run on Saturday. Saturday's 16 mile run was the 20th time I ran a 16 mile training run, however, it was the second fastest one and fastest since 2014. So that gives me the confidence to head to London on Friday with a shot at a good marathon on April 23rd in London.
I probably won't get to post the blog until the week of April 24 when I get back from London.
Sunday, April 2, 2017
March 27 - April 2 Training
Monday: 3 miles (9:22), 5 miles (9:22). Weather was bad today with storms, so ran both runs on the treadmill.
Tuesday: 2 miles (9:15), 4 miles (7:59), 2 miles (9:41). 2 mile warmup and then a tempo run on the Station Camp Loop Jr. PR by 1:18 from last week's PR. Although the 3rd mile was about 10 seconds slower than last week, but I ran 7:40 pace from Lower Station Camp to Big Station Camp and that tired me for the Big Station Camp hill. I was supposed to add 2 x 400m on/off, and ran one on the 2 miles after the loop, but I felt out of gas from the tempo loop and only ran 1 at 1:35.
Wednesday: 5 miles (9:14), 3 miles (9:08). Two easy runs. 81 degrees outside this afternoon, it is warming up.
Thursday: 4 miles (9:22). Easy treadmill miles.
Friday: 4 miles (9:28). Kept it real easy with a marathon scheduled for tomorrow.
Saturday: 26.47 miles (9:03). Andrew Jackson Marathon in Jackson, TN. Finished at 3:59:33, which happens to be exactly the time of my first marathon in 2013 to the second. Today, I finally tried my run/walk experiment. I ran 5 minutes and then walked 1 minute and did that all the way until the last mile, where I skipped the last walk break so I could get under 4 hours. It really worked brilliant. For a while, I would see the same people catch up to me while I was on my walk break, and then I would go ahead of them on my run interval. But eventually, they never caught up to me on my walk break and I would never see them again. If you look at my training logs and race results the last 4 month, with very few long runs, it would not look like I could run a sub 4 marathon on a hilly course. Only because of the run/walk was I able to. Had I ran this without walk breaks, I would have probably died at the half way point. Now I just have to come up with the right strategy for London in 3 weeks.
Sunday: 4 miles (9:52), 3 miles (9:47). Slow post-marathon shuffle miles on Sunday afternoon starting at the library and going to Drakes Creek Park. Added a second recovery run in the early evening in the neighborhood.
Total Miles: 65.5. My highest weekly total since the 3rd week of February. Going into this week, I really doubted whether I could run a sub 4:00 marathon. So it was nice to get some confidence at the Andrew Jackson Marathon. With a couple more decent weeks of training before heading to London, hopefully I can improve my conditioning and maybe shoot for sub 3:48. If I can get under 3:48, that would make it my 3rd fastest marathon. That would be a good goal to take into that race.
Tuesday: 2 miles (9:15), 4 miles (7:59), 2 miles (9:41). 2 mile warmup and then a tempo run on the Station Camp Loop Jr. PR by 1:18 from last week's PR. Although the 3rd mile was about 10 seconds slower than last week, but I ran 7:40 pace from Lower Station Camp to Big Station Camp and that tired me for the Big Station Camp hill. I was supposed to add 2 x 400m on/off, and ran one on the 2 miles after the loop, but I felt out of gas from the tempo loop and only ran 1 at 1:35.
Wednesday: 5 miles (9:14), 3 miles (9:08). Two easy runs. 81 degrees outside this afternoon, it is warming up.
Thursday: 4 miles (9:22). Easy treadmill miles.
Friday: 4 miles (9:28). Kept it real easy with a marathon scheduled for tomorrow.
Saturday: 26.47 miles (9:03). Andrew Jackson Marathon in Jackson, TN. Finished at 3:59:33, which happens to be exactly the time of my first marathon in 2013 to the second. Today, I finally tried my run/walk experiment. I ran 5 minutes and then walked 1 minute and did that all the way until the last mile, where I skipped the last walk break so I could get under 4 hours. It really worked brilliant. For a while, I would see the same people catch up to me while I was on my walk break, and then I would go ahead of them on my run interval. But eventually, they never caught up to me on my walk break and I would never see them again. If you look at my training logs and race results the last 4 month, with very few long runs, it would not look like I could run a sub 4 marathon on a hilly course. Only because of the run/walk was I able to. Had I ran this without walk breaks, I would have probably died at the half way point. Now I just have to come up with the right strategy for London in 3 weeks.
Sunday: 4 miles (9:52), 3 miles (9:47). Slow post-marathon shuffle miles on Sunday afternoon starting at the library and going to Drakes Creek Park. Added a second recovery run in the early evening in the neighborhood.
Total Miles: 65.5. My highest weekly total since the 3rd week of February. Going into this week, I really doubted whether I could run a sub 4:00 marathon. So it was nice to get some confidence at the Andrew Jackson Marathon. With a couple more decent weeks of training before heading to London, hopefully I can improve my conditioning and maybe shoot for sub 3:48. If I can get under 3:48, that would make it my 3rd fastest marathon. That would be a good goal to take into that race.
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