Monday: 5 miles (9:13), 3 miles (9:15). First run on the treadmill, then went to Brixx for the second run.
Tuesday: 7 miles (9:22). Opted for another treadmill run rather than go fight the mid 30's temperatures with 15 MPH winds.
Wednesday: 2 miles (9:22), 8.52 miles (8:28), 1 mile (9:31). Wimped out with the cold weather and ran my workout on the treadmill. 2 mile warmup, 12 x (4:00 @ 7.8 mph + 2:00 @ 5.7 mph). The 7.8 mph was a pace of 7:41, while the recover was at a pace of 10:31. Tough workout.
Thursday: 6 miles (9:22). I was pretty sore in the quads from yesterday's intervals. So took it real easy. Wanted to watch my team, so ran the treadmill watching NCAA. I hate losing in the first round!
Friday: 6 miles (9:23). Finally back outside after 3 days on the treadmill.
Saturday: 3 miles (9:55), 13.17 miles (9:06). 3 mile warmup followed by the Music City Half Marathon where I finished in 1:59:34. I had to run pretty fast the last 3/4 mile to get under 2:00, which was good enough for 1st Place Age Group. I could tell by the high heart rate on the warmup that it was going to be a struggle today. Yesterday my first mile at 9:28 had an average heart rate of 128. Today's first mile at 9:53, 25 seconds slower, had an average heart rate of 135. But mentally, I kind of checked out by miles 3-4 and became satisfied to just shoot for a 2:00 half marathon when I should be pushing to run faster.
Sunday: 6.1 miles (8:53). Today, I tried the run walk. I thought a 4:00 marathon pace would be good for an easy run and calculated that 5:00 at 8:25 pace with a 1:00 walk at a 15:00 pace would translate to just over a 9 minute pace. I ended up running the 5:00's at around 8:20, but the walk was faster than anticipated at around 13:20-13:30. Net result, was 8:53 pace, which is a 3:52 marathon pace. But the amazing thing is when I got home, I felt very fresh. Usually I'm a bit achy getting out of the car, but felt fresh as could be. Could have gone on another run.
Total Miles: 60.7 miles. If you read my Sunday's run, I think you will see some more of this run/walk. It is seriously time to try this in a marathon. I've had the idea to do it before, but now I feel is the right time. I haven't really had a good marathon in a long time, so why not try something different? I'm looking to run the Andrew Jackson Marathon on April 1st and a long training run, and this would be the perfect time to try it. If it is successful, maybe I'll try something at London.
Sunday, March 19, 2017
Sunday, March 12, 2017
March 6 - March 12 Training
Monday: 9 miles (8:37). Mild afternoon at 66 degrees. I am determined to make a big change in my training the next 6 weeks and try to run with a minimal number of stops. So I ran this 9 mile run with no stops, no water, just continuous running. If I can continue this, it will make me stronger both mentally and physically.
Tuesday: 7 miles (9:11). Nice and easy 7 miles without stopping.
Wednesday: 3 miles (9:11), 4.5 miles (8:38), 1 mile (9:29). 3 mile warmup at Drakes Creek Park and then off to the HHS Track for 6 x (800m@3:40 + 400m jog). The 800's were a little tougher than I was expecting. I averaged 7:21 pace for the 6 intervals and the target was to get sub 7:20. So I was close, just not quite there. 68 and sunny is a bit warm for early March. 1 mile cooldown.
When I ran my first track workout ever in 2014, it was the same workout. Look at the comparison below with the 2017 workout on the left and 2014 workout on the right.
The heart rates are pretty similar, however, I ran it much faster in 2014. Can I get back to running the 800m's in the 3:25 range versus 3:35-3:45?
Thursday: 3 miles (9:42). I wasn't feeling good today and when I got out to run, it felt tougher than it should for the pace I was going and I kept slowing, so I called it a day after 3 miles.
Friday: 6 miles (8:43). Moderate paced run. Didn't want to overdo it with the long run planned for Saturday.
Saturday: 7 miles (9:26). Woke up to snow and went back to bed, so just did an easy run today and will run long on Sunday.
Sunday: 14 miles (9:01). The plan was for 20 miles, but I was pretty tired and thirsty after 14 miles and didn't have the motivation to go on. I did, however, run the 14 miles without stopping. That is a training run record. I've never run more than 10 miles non-stop on a training run before and I doubt I have ever run more than 6 miles without stopping on a long run.
Total Miles: 54.5 miles. Not a good total. Wasn't feeling good on Thursday and lost some miles and didn't finish the long run on Sunday. But this was my first week ever that I never stopped once on any run. This is my new mantra to try to not have any stops, except some very short stops on long runs to refill the water bottle. If I can keep this up for the next 5 weeks, I should feel pretty good getting on the plane to London on April 14th for the London Marathon on April 23rd.
Tuesday: 7 miles (9:11). Nice and easy 7 miles without stopping.
Wednesday: 3 miles (9:11), 4.5 miles (8:38), 1 mile (9:29). 3 mile warmup at Drakes Creek Park and then off to the HHS Track for 6 x (800m@3:40 + 400m jog). The 800's were a little tougher than I was expecting. I averaged 7:21 pace for the 6 intervals and the target was to get sub 7:20. So I was close, just not quite there. 68 and sunny is a bit warm for early March. 1 mile cooldown.
When I ran my first track workout ever in 2014, it was the same workout. Look at the comparison below with the 2017 workout on the left and 2014 workout on the right.
The heart rates are pretty similar, however, I ran it much faster in 2014. Can I get back to running the 800m's in the 3:25 range versus 3:35-3:45?
Thursday: 3 miles (9:42). I wasn't feeling good today and when I got out to run, it felt tougher than it should for the pace I was going and I kept slowing, so I called it a day after 3 miles.
Friday: 6 miles (8:43). Moderate paced run. Didn't want to overdo it with the long run planned for Saturday.
Saturday: 7 miles (9:26). Woke up to snow and went back to bed, so just did an easy run today and will run long on Sunday.
Sunday: 14 miles (9:01). The plan was for 20 miles, but I was pretty tired and thirsty after 14 miles and didn't have the motivation to go on. I did, however, run the 14 miles without stopping. That is a training run record. I've never run more than 10 miles non-stop on a training run before and I doubt I have ever run more than 6 miles without stopping on a long run.
Total Miles: 54.5 miles. Not a good total. Wasn't feeling good on Thursday and lost some miles and didn't finish the long run on Sunday. But this was my first week ever that I never stopped once on any run. This is my new mantra to try to not have any stops, except some very short stops on long runs to refill the water bottle. If I can keep this up for the next 5 weeks, I should feel pretty good getting on the plane to London on April 14th for the London Marathon on April 23rd.
Monday, March 6, 2017
February 27 - March 5 Training
Monday: 4 miles (8:57), 6 miles (8:37). Needed to stay near the house, so ran the first run on the treadmill. But really wanted to get outside, so I ran the neighborhood, staying close to home on the second run. That's the fastest I've run the neighborhood, which is pretty hilly. Sticking with my new strategy of running harder on the "easy" runs. If you want to be the course record holder for a Strava segment, create a segment that no one else has run.
Stay away Scott, Max, Darron, Kevin, Rodney, Leigh! Just keep running down Anderson Road.
Tuesday: 9 miles (8:45). Another neighborhood run and a new course record on Fountain Brooke Drive.
Wednesday: 3 miles (8:57), 3 miles (9:13). Two easy treadmill runs.
Thursday: 6 miles (9:22). Trending slower on the easy miles leading up to the Tom King race on Saturday morning. Crazy busy week needing to stay close to home, so using the treadmill.
Friday: 4 miles (9:31). Easy treadmill taper run for Tom King.
Saturday: 1 mile (9:19), 13.19 miles (8:04). 1:46:26 time at the Tom King Half Marathon, which was good for 6th place age group out of 26. I ran it at a pretty good effort, even though it is a long way from a PR. But the heart rate was just a couple beats below my 1:38 PR, so the effort was there, I just don't have the same conditioning. It had been a while since I ran this distance without stopping. A lot of my past races, I've stopped at the water stops and had a short break. That happens in training runs also. What I think I need to do is start stopping less on training runs, so the body doesn't use them as a crutch to rest up to continue the run. If I'm running the distance where water is needed, I might need to start carrying some water and drink it and keep running. I think I really need to train like this in order to have the mental toughness when it comes race day. I have 50 days until the London Marathon. I think a good, solid 6 weeks of training could be a big benefit to London. I can't give up on the BQ yet.
Sunday: 4 miles (8:42), 4 miles (8:57). Outdoor run in the afternoon followed by an easy treadmill run while watching the Minnesota Gophers basketball game.
Total Miles: 57.1 miles. Not the volume I wanted for this week, but I had a pretty busy week and did the best I could. I also was tapering to give Tom King a good effort on Saturday. Hopefully close to 70 miles next week.
Stay away Scott, Max, Darron, Kevin, Rodney, Leigh! Just keep running down Anderson Road.
Tuesday: 9 miles (8:45). Another neighborhood run and a new course record on Fountain Brooke Drive.
Wednesday: 3 miles (8:57), 3 miles (9:13). Two easy treadmill runs.
Thursday: 6 miles (9:22). Trending slower on the easy miles leading up to the Tom King race on Saturday morning. Crazy busy week needing to stay close to home, so using the treadmill.
Friday: 4 miles (9:31). Easy treadmill taper run for Tom King.
Saturday: 1 mile (9:19), 13.19 miles (8:04). 1:46:26 time at the Tom King Half Marathon, which was good for 6th place age group out of 26. I ran it at a pretty good effort, even though it is a long way from a PR. But the heart rate was just a couple beats below my 1:38 PR, so the effort was there, I just don't have the same conditioning. It had been a while since I ran this distance without stopping. A lot of my past races, I've stopped at the water stops and had a short break. That happens in training runs also. What I think I need to do is start stopping less on training runs, so the body doesn't use them as a crutch to rest up to continue the run. If I'm running the distance where water is needed, I might need to start carrying some water and drink it and keep running. I think I really need to train like this in order to have the mental toughness when it comes race day. I have 50 days until the London Marathon. I think a good, solid 6 weeks of training could be a big benefit to London. I can't give up on the BQ yet.
Sunday: 4 miles (8:42), 4 miles (8:57). Outdoor run in the afternoon followed by an easy treadmill run while watching the Minnesota Gophers basketball game.
Total Miles: 57.1 miles. Not the volume I wanted for this week, but I had a pretty busy week and did the best I could. I also was tapering to give Tom King a good effort on Saturday. Hopefully close to 70 miles next week.
Sunday, February 26, 2017
February 20 - February 26 Training
Monday: 5.5 miles (9:19), 2.5 miles (9:52). I started with the regular Brixx route at 5 PM and then ran 2.5 miles at the normal Brixx meeting time. My right leg was sore when I woke up today and I was pretty tired after the first 5.5 miles.
Tuesday: 8 miles (9:05). Even paced miles with 20 second pickups on each mile. 70 degrees out and just beat the rain.
Wednesday: 1 mile (9:56), 1 mile (8:53). The warm weather has brought out early allergies. My eyes were so sore, itchy, and puffy, I just wanted to stay in bed. I was going to do a long workout, but after 1 mile down Lower Station Camp road, I just walked it back to the car. Can't blame it all on the allergies, some days it is a struggle to want to go out there and train every day. Probably reaching a burn out stage after nearly 4 years of training without a break.
Thursday: 7 miles (8:55). Today, I did part of the workout I was supposed to do yesterday. After a 2 mile warmup, I ran the Station Camp Loop Jr. around 8:40 pace with a strong finish. Eyes were better today, but the spring weather coming so early is going to mean a long allergy season.
Friday: 6.22 miles (8:42). Gave it a decent effort when it was 77 degrees out and very windy. Ran too fast and paid for it tomorrow morning.
Saturday: 2 miles (9:35), 6 miles (8:27), 2 miles (9:39), 6 miles (8:13), 1 mile (8:51). My heart rate shot straight to the 140's on the warmup and I was only going 9:35. That was not a good sign. I ran too fast yesterday and it was in the afternoon, only 15-16 hours for today's run. After the warmup, the Garmin said I needed 34 hours to recover from the 2 mile run. So I had to lower expectations on the Wietecha group tempo run. I ran the first 3 miles at 8:40, 8:35, 8:29 before turning back. If I was out there alone, I probably would have taken a rest. But Alison Kanaby was right behind me, so I kept moving. The 3 miles home were 8:18, 8:19, and 8:18 into the wind. With an average HR of 155 and finishing with the HR at 167, this was a solid effort even if the pace wasn't there. I probably would have skipped the cooldown, but Alison wanted a cooldown. I need to run with people more, because it motivates you. Too easy to quit when you are out there alone.
We back out for a second 6 miler at Moss Wright Park in the afternoon. My intent was just to put in a decent effort in the 8:30-8:40 range. But I started feeling a little faster on miles 3 and 4 and when mile 5 started, I felt that sub 8 speed and finished miles 5 and 6 with 7:44 and 7:36. About 75 seconds faster on the second 6 miler compared to the morning run.
Sunday: 6 miles (8:28), 6 miles (8:36). First run at Moss Wright Park on Sunday morning. I continued to press the easy paced runs to get the brain used to putting in a solid effort. Went back to MWP in the afternoon for another 6 mile moderate effort run. I could feel myself tiring on this one, but I got the PR going up the big hill at 1:39. However, it's 2 seconds behind Leigh and Rodney, so look for another try next Sunday.
Total Miles: 60.2 miles. A good recovery after being about ready to quit Wednesday and basically having a rest day with only 2 miles. But 6 moderate tempo runs the last 4 days has got my motivation back and I am starting to remember that running fast in a race isn't supposed to feel good, it is supposed to hurt. I have definitely run too many races for "fun" this past year and have to get back to sustaining the pain for the entire race. Tom King this next Saturday will be a good test to see if I am getting that hunger and discipline back.
Tuesday: 8 miles (9:05). Even paced miles with 20 second pickups on each mile. 70 degrees out and just beat the rain.
Wednesday: 1 mile (9:56), 1 mile (8:53). The warm weather has brought out early allergies. My eyes were so sore, itchy, and puffy, I just wanted to stay in bed. I was going to do a long workout, but after 1 mile down Lower Station Camp road, I just walked it back to the car. Can't blame it all on the allergies, some days it is a struggle to want to go out there and train every day. Probably reaching a burn out stage after nearly 4 years of training without a break.
Thursday: 7 miles (8:55). Today, I did part of the workout I was supposed to do yesterday. After a 2 mile warmup, I ran the Station Camp Loop Jr. around 8:40 pace with a strong finish. Eyes were better today, but the spring weather coming so early is going to mean a long allergy season.
Friday: 6.22 miles (8:42). Gave it a decent effort when it was 77 degrees out and very windy. Ran too fast and paid for it tomorrow morning.
Saturday: 2 miles (9:35), 6 miles (8:27), 2 miles (9:39), 6 miles (8:13), 1 mile (8:51). My heart rate shot straight to the 140's on the warmup and I was only going 9:35. That was not a good sign. I ran too fast yesterday and it was in the afternoon, only 15-16 hours for today's run. After the warmup, the Garmin said I needed 34 hours to recover from the 2 mile run. So I had to lower expectations on the Wietecha group tempo run. I ran the first 3 miles at 8:40, 8:35, 8:29 before turning back. If I was out there alone, I probably would have taken a rest. But Alison Kanaby was right behind me, so I kept moving. The 3 miles home were 8:18, 8:19, and 8:18 into the wind. With an average HR of 155 and finishing with the HR at 167, this was a solid effort even if the pace wasn't there. I probably would have skipped the cooldown, but Alison wanted a cooldown. I need to run with people more, because it motivates you. Too easy to quit when you are out there alone.
We back out for a second 6 miler at Moss Wright Park in the afternoon. My intent was just to put in a decent effort in the 8:30-8:40 range. But I started feeling a little faster on miles 3 and 4 and when mile 5 started, I felt that sub 8 speed and finished miles 5 and 6 with 7:44 and 7:36. About 75 seconds faster on the second 6 miler compared to the morning run.
Sunday: 6 miles (8:28), 6 miles (8:36). First run at Moss Wright Park on Sunday morning. I continued to press the easy paced runs to get the brain used to putting in a solid effort. Went back to MWP in the afternoon for another 6 mile moderate effort run. I could feel myself tiring on this one, but I got the PR going up the big hill at 1:39. However, it's 2 seconds behind Leigh and Rodney, so look for another try next Sunday.
Total Miles: 60.2 miles. A good recovery after being about ready to quit Wednesday and basically having a rest day with only 2 miles. But 6 moderate tempo runs the last 4 days has got my motivation back and I am starting to remember that running fast in a race isn't supposed to feel good, it is supposed to hurt. I have definitely run too many races for "fun" this past year and have to get back to sustaining the pain for the entire race. Tom King this next Saturday will be a good test to see if I am getting that hunger and discipline back.
Sunday, February 19, 2017
Training February 13 - February 19
Monday: 8 miles (8:39), 3 miles (8:53). Came down with cold symptoms late yesterday afternoon and was on Dayquil all day. Legs were pretty tired at Brixx for the second run, only about 1 hour between runs.
Tuesday: 3 miles (9:38). Long day on Dayquil with a cold, so just ran 3 very easy miles in the rain.
Wednesday: 3 miles (8:59), 4.2 miles (8:06), 3 miles (8:53). I felt pretty good on the 3 mile warmup at Drakes Creek Park and then ran 1-2-3-2-1-2-3-2-1 intervals with equal recovery. Goal was sub 7:30 on the 1 minute intervals and sub 8:00 on the 3 minute ones with recovery at sub 9:00. Averaged 7:32 on the fast intervals. Cold is much better, so I am on the road to recovery .. I hope.
Thursday: 9 miles (8:52). Ran the Station Camp Loop and then added some more miles on Lower Station Camp. Garmin gave me my highest VO2 max of the year at 49 after giving me an initial rating of 44 when I started wearing the heart rate monitor in January. So my fitness is improving.
Friday: 8 miles (8:53). Easy miles at Drakes Creek Park.
Saturday: 2.31 miles (9:37), 4.53 miles (8:35), 1 mile (9:59). The day started with a Group prayer and run for Charlie Taylor who had been battling cancer the last few years. Later in the morning Charlie passed away and the running community lost a great friend and a true inspiration. Just look at how large of a group showed up for Charlie.
On Saturday afternoon, I then went to do some Bison Way hill repeats. Two up and two down. My goal was to hit the PR in both directions on the Strava Segment. On the first uphill, I beat my old PR by 3 seconds and it felt pretty good. I was pretty tired on the second uphill segment. Then on the two downhill repeats, I PR'd on both of them. The first one was at 1:42 and the second one at 1:40, both beating my old PR of 1:44. The segment is .3 miles. I also got a 400m PR on the downhill with a time of 1:24.
Sunday: 20 miles (9:24). Easy paced long run at Shelby Bottoms and also to Nissan Stadium. Started way too late at 10:42 AM. It was 59 at the start, but once that sun came out it warmed to 68 by the time I was done. My first outdoor 20 mile run that wasn't a marathon since May 22nd last year. The others since then all involved the treadmill. I was going to run 21, but my right knee started bothering me after 19.8 miles. So I knew better than to force that. Still not 100% over my cold, but much better today.
Total Miles: 69 miles. I did well to get 69 miles in this week considering I was sick most of the week and was never 100% healthy.
Tuesday: 3 miles (9:38). Long day on Dayquil with a cold, so just ran 3 very easy miles in the rain.
Wednesday: 3 miles (8:59), 4.2 miles (8:06), 3 miles (8:53). I felt pretty good on the 3 mile warmup at Drakes Creek Park and then ran 1-2-3-2-1-2-3-2-1 intervals with equal recovery. Goal was sub 7:30 on the 1 minute intervals and sub 8:00 on the 3 minute ones with recovery at sub 9:00. Averaged 7:32 on the fast intervals. Cold is much better, so I am on the road to recovery .. I hope.
Thursday: 9 miles (8:52). Ran the Station Camp Loop and then added some more miles on Lower Station Camp. Garmin gave me my highest VO2 max of the year at 49 after giving me an initial rating of 44 when I started wearing the heart rate monitor in January. So my fitness is improving.
Friday: 8 miles (8:53). Easy miles at Drakes Creek Park.
Saturday: 2.31 miles (9:37), 4.53 miles (8:35), 1 mile (9:59). The day started with a Group prayer and run for Charlie Taylor who had been battling cancer the last few years. Later in the morning Charlie passed away and the running community lost a great friend and a true inspiration. Just look at how large of a group showed up for Charlie.
On Saturday afternoon, I then went to do some Bison Way hill repeats. Two up and two down. My goal was to hit the PR in both directions on the Strava Segment. On the first uphill, I beat my old PR by 3 seconds and it felt pretty good. I was pretty tired on the second uphill segment. Then on the two downhill repeats, I PR'd on both of them. The first one was at 1:42 and the second one at 1:40, both beating my old PR of 1:44. The segment is .3 miles. I also got a 400m PR on the downhill with a time of 1:24.
Sunday: 20 miles (9:24). Easy paced long run at Shelby Bottoms and also to Nissan Stadium. Started way too late at 10:42 AM. It was 59 at the start, but once that sun came out it warmed to 68 by the time I was done. My first outdoor 20 mile run that wasn't a marathon since May 22nd last year. The others since then all involved the treadmill. I was going to run 21, but my right knee started bothering me after 19.8 miles. So I knew better than to force that. Still not 100% over my cold, but much better today.
Total Miles: 69 miles. I did well to get 69 miles in this week considering I was sick most of the week and was never 100% healthy.
Sunday, February 12, 2017
February 6 - February 12 Training
Monday: 5.5 miles (9:43), 2.5 miles (10:03). I could feel some soreness from Saturday's race. Body just felt slow and sluggish today. Easy runs at Brixx.
Tuesday: 2.2 miles (9:09), 3.5 miles (7:25), 1.3 miles (10:16). Warmup at DCP. Went to the HHS track for the intervals, however, a group of 40 as on the track. So back to DCP. 12x400m with 1:00 rest after the first 3 in each group of 4 and then a 3:00 jog after every 4th. The first 3 of each 4 targeting sub 1:50 and target sub 1:40 on each 4th. The 12 intervals averaged 1:41, so I was pretty happy with the results.
Wednesday: 9 miles (9:03). Ran the Boomer Route. I don't run this route very often, but I should. It's just a great workout with rolling hills that it can only make you stronger.
Thursday:
Friday: 3 miles (9:13), 2.5 miles (9:46).
Saturday: 0.6 miles (9:00), 9.34 miles (8:54). It was a long walk up hills to the start of the Hot Chocolate 15K, so I ran a very short warmup. I started out on the first 1/2 mile feeling pretty good, GPS was showing 7:45 but then it continued to climb and the first mile was 8:15. Then the hills on mile 2 wiped me out and I seem to put my body in preservation mode rather than fighting on. At the 10K mark, I attempted to do a fast 5K finish and was doing well on that first mile, but it slide to 8:15 and then I faded the rest of the way. I seem to have lost the drive to run continuously at a fast pace. I do well in workouts when there are intervals, but when I have to sustain the effort for a long time my mind doesn't allow it. When I hit all my PR's in 2014, I had a pace in mind and I went to that pace and sustained it no matter how it felt. I wish I could get that drive back. Until I do, I will continue to race poorly.
Sunday: 1 mile (9:42), 5 miles (7:47), 1.5 miles (9:48). After really feeling down about my inability to run hard on races, I am determined to try to reverse that trend. I need to get back to remembering what it felt like to run hard with an elevated heart rate for an extended period of time. So after a warmup around SCHS, I ran hard on Lower Station Camp Road. Took a break when I reached the end after 1.75 miles, then ran back 1.75 miles, and then ran another 1.5 back down before doing a cooldown on the way back. It felt good and heart rate was mainly in the 160's during the fast running with a max HR of 166. Yesterday's race had a max HR of 161, which obviously wasn't a quality race effort.
Total Miles: 58 miles. A lower volume week, but should start building up next week. Hopefully this next week I can keep running hard when I need to and not wimp out.
Tuesday: 2.2 miles (9:09), 3.5 miles (7:25), 1.3 miles (10:16). Warmup at DCP. Went to the HHS track for the intervals, however, a group of 40 as on the track. So back to DCP. 12x400m with 1:00 rest after the first 3 in each group of 4 and then a 3:00 jog after every 4th. The first 3 of each 4 targeting sub 1:50 and target sub 1:40 on each 4th. The 12 intervals averaged 1:41, so I was pretty happy with the results.
Wednesday: 9 miles (9:03). Ran the Boomer Route. I don't run this route very often, but I should. It's just a great workout with rolling hills that it can only make you stronger.
Thursday:
Friday: 3 miles (9:13), 2.5 miles (9:46).
Saturday: 0.6 miles (9:00), 9.34 miles (8:54). It was a long walk up hills to the start of the Hot Chocolate 15K, so I ran a very short warmup. I started out on the first 1/2 mile feeling pretty good, GPS was showing 7:45 but then it continued to climb and the first mile was 8:15. Then the hills on mile 2 wiped me out and I seem to put my body in preservation mode rather than fighting on. At the 10K mark, I attempted to do a fast 5K finish and was doing well on that first mile, but it slide to 8:15 and then I faded the rest of the way. I seem to have lost the drive to run continuously at a fast pace. I do well in workouts when there are intervals, but when I have to sustain the effort for a long time my mind doesn't allow it. When I hit all my PR's in 2014, I had a pace in mind and I went to that pace and sustained it no matter how it felt. I wish I could get that drive back. Until I do, I will continue to race poorly.
Sunday: 1 mile (9:42), 5 miles (7:47), 1.5 miles (9:48). After really feeling down about my inability to run hard on races, I am determined to try to reverse that trend. I need to get back to remembering what it felt like to run hard with an elevated heart rate for an extended period of time. So after a warmup around SCHS, I ran hard on Lower Station Camp Road. Took a break when I reached the end after 1.75 miles, then ran back 1.75 miles, and then ran another 1.5 back down before doing a cooldown on the way back. It felt good and heart rate was mainly in the 160's during the fast running with a max HR of 166. Yesterday's race had a max HR of 161, which obviously wasn't a quality race effort.
Total Miles: 58 miles. A lower volume week, but should start building up next week. Hopefully this next week I can keep running hard when I need to and not wimp out.
Monday, February 6, 2017
January 30 - February 5 Training
Monday: 7 miles (9:47). Super easy running the day after the 20 mile long run.
Tuesday: 8 miles (8:48). Two loops around the Station Camp Loop Junior. 3rd fastest time on the second lap. With temperatures in the mid 60's, I felt really good out there. My body feels so much better in this weather compared to temperatures in the 30-45 range. Garmin has me up to a VO2 Max of 48. I'm trying to get to 52 before London, which would tie my highest VO2 Max on Garmin. Finished January with 268.9 miles, my highest monthly total since last May.
Wednesday: 2 miles (9:46), 5.3 miles (7:57), 1 mile (9:57). I started the two mile warmup at the HHS Track, but I felt it was pretty windy and it is out in the open there, so decided to head to DCP for the intervals where the trees may block some of the wind. 14 x 90 seconds on/off. The plan was 7:25 pace for ON and 8:25 pace for OFF. I really had trouble getting to 7:25 and averaged closer to 7:30-7:35. But pleased with the overall 7:57 pace for 5.3 miles. Running faster than I should have yesterday took some out of me for today.
Thursday: 5 miles (9:13). Opted for the treadmill today. Legs don't feel too bad today after yesterday's speed intervals.
Friday: 5 miles (9:37). A nice easy day in Drakes Creek Park with my run streak hitting 750 days.
Saturday: 1 miles (9:50), 13.1 miles (8:44). Ran the Cedars of Lebanon Half Marathon as a training run. I ran it repeating 90 seconds on/off the entire way. Although when I got to the 2 mile gravel section, I stopped the repeats after nearly twisting my ankle a couple of times and just ran that section to keep from getting injured on the rocky road. Also didn't try doing the intervals on the steep uphills. That was a tough course.
Sunday: 4 miles (9:10). Ran into Michael Ponce when I got to Station Camp and ran the Station Camp Loop Junior. Also ran into Dolan, who ran part of it, until he had to take a phone call.
Total Miles: 51.4 miles. Lower volume than I should have done this week. Will try to get back at a high volume this next week.
Tuesday: 8 miles (8:48). Two loops around the Station Camp Loop Junior. 3rd fastest time on the second lap. With temperatures in the mid 60's, I felt really good out there. My body feels so much better in this weather compared to temperatures in the 30-45 range. Garmin has me up to a VO2 Max of 48. I'm trying to get to 52 before London, which would tie my highest VO2 Max on Garmin. Finished January with 268.9 miles, my highest monthly total since last May.
Wednesday: 2 miles (9:46), 5.3 miles (7:57), 1 mile (9:57). I started the two mile warmup at the HHS Track, but I felt it was pretty windy and it is out in the open there, so decided to head to DCP for the intervals where the trees may block some of the wind. 14 x 90 seconds on/off. The plan was 7:25 pace for ON and 8:25 pace for OFF. I really had trouble getting to 7:25 and averaged closer to 7:30-7:35. But pleased with the overall 7:57 pace for 5.3 miles. Running faster than I should have yesterday took some out of me for today.
Thursday: 5 miles (9:13). Opted for the treadmill today. Legs don't feel too bad today after yesterday's speed intervals.
Friday: 5 miles (9:37). A nice easy day in Drakes Creek Park with my run streak hitting 750 days.
Saturday: 1 miles (9:50), 13.1 miles (8:44). Ran the Cedars of Lebanon Half Marathon as a training run. I ran it repeating 90 seconds on/off the entire way. Although when I got to the 2 mile gravel section, I stopped the repeats after nearly twisting my ankle a couple of times and just ran that section to keep from getting injured on the rocky road. Also didn't try doing the intervals on the steep uphills. That was a tough course.
Sunday: 4 miles (9:10). Ran into Michael Ponce when I got to Station Camp and ran the Station Camp Loop Junior. Also ran into Dolan, who ran part of it, until he had to take a phone call.
Total Miles: 51.4 miles. Lower volume than I should have done this week. Will try to get back at a high volume this next week.
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