Monday: 5 miles (9:22), 5 miles (9:46).
Tuesday: 3 miles (9:59), 7 miles (9:32). 8 x (0:45 fast + 2:30 slow) for the afternoon workout.
Wednesday: 12 miles (8:41). Progression from 8:45-8:30.
Thursday:6 miles (10:30). Practicing my Ultra pace.
Friday: 3 miles (10:30).
Saturday: 50.08 miles (11:01). Wow, what a run! I'll do a further recap this week on the Tunnel Hill 50 miler.
Sunday: 9 miles (10:33). Can't get this close to 100 miles without going for it.
Total Miles: 100.1 miles. First ever 100 mile week. Quads are pretty sore from the 50 mile run.
Monday, November 16, 2015
Monday, November 9, 2015
November 2 - November 8 Training
Monday: 10 miles (8:41), 3 miles (9:26). 10 mile progression from 9:00 to 7:40 early Monday morning.
Tuesday: 8 miles (9:22).
Wednesday: 7 miles (9:21), 4 miles (9:50).
Thursday: 2 miles (9:22), 10 miles (7:57), 1 mile (9:31). 10 x (1/2 mile @ 7.4 mph + 1/2 mile @ 7.7 mph). Ran the intervals on the treadmill as there wasn't enough daylight to run outdoors and this isn't the type of workout I want to run in the dark.
Friday: 5 miles (9:59). Was feeling quite sore today.
Saturday: 17 miles (9:24), 3 miles (9:25). Originally planned to run the Team Nashville 10 miler as part of a 20 mile run, but decided to just run easy and stay in Moss Wright Park. Stopped short of 20 miles since the pizza was there. Legs felt pretty good all day, so I ran a nightcap to complete the 20 mile day.
Sunday: 4 miles (9:04), 4 miles (9:06).
Total miles: 78 miles. A good week of volume and the hamstring is feeling better. Now for the big 100 mile week test this next week with the Tunnel Hill 50 mile race on Saturday in Vienna, IL.
Tuesday: 8 miles (9:22).
Wednesday: 7 miles (9:21), 4 miles (9:50).
Thursday: 2 miles (9:22), 10 miles (7:57), 1 mile (9:31). 10 x (1/2 mile @ 7.4 mph + 1/2 mile @ 7.7 mph). Ran the intervals on the treadmill as there wasn't enough daylight to run outdoors and this isn't the type of workout I want to run in the dark.
Friday: 5 miles (9:59). Was feeling quite sore today.
Saturday: 17 miles (9:24), 3 miles (9:25). Originally planned to run the Team Nashville 10 miler as part of a 20 mile run, but decided to just run easy and stay in Moss Wright Park. Stopped short of 20 miles since the pizza was there. Legs felt pretty good all day, so I ran a nightcap to complete the 20 mile day.
Sunday: 4 miles (9:04), 4 miles (9:06).
Total miles: 78 miles. A good week of volume and the hamstring is feeling better. Now for the big 100 mile week test this next week with the Tunnel Hill 50 mile race on Saturday in Vienna, IL.
Friday, November 6, 2015
October 26 - November 1 Training
Monday: 3 miles (9:22), 6 miles (9:29).
Tuesday: 2 miles (9:22). Right hamstring, hip flexor, hip, sciatic nerve felt sore. So stopped after two miles on the treadmill.
Wednesday: 10 miles (8:19), 2 miles (9:38). Leg felt much better today. Good 10 mile progression from 9:00 to 7:40 pace.
Thursday: 7 miles (9:27).
Friday: 2 miles (9:17), 4.5 miles (7:55), 1 miles (10:20). 13 x (400m from 1:50-1:45 + 1:00 jog). Was supposed to do 14, but got sick after the 13th one.
Saturday: 4 miles (10:39).
Sunday: 21 miles (9:48). Hamstring was bothering me, so after 10 miles, I ran the last 11 miles exactly at 10:30 which is the pace I plan on running at the Tunnel Hill 50 Miler on November 14th.
Total: 62.5 miles. Have been bothered by the right hamstring, so hopefully it gets better as I get closer to the 50 Miler.
Tuesday: 2 miles (9:22). Right hamstring, hip flexor, hip, sciatic nerve felt sore. So stopped after two miles on the treadmill.
Wednesday: 10 miles (8:19), 2 miles (9:38). Leg felt much better today. Good 10 mile progression from 9:00 to 7:40 pace.
Thursday: 7 miles (9:27).
Friday: 2 miles (9:17), 4.5 miles (7:55), 1 miles (10:20). 13 x (400m from 1:50-1:45 + 1:00 jog). Was supposed to do 14, but got sick after the 13th one.
Saturday: 4 miles (10:39).
Sunday: 21 miles (9:48). Hamstring was bothering me, so after 10 miles, I ran the last 11 miles exactly at 10:30 which is the pace I plan on running at the Tunnel Hill 50 Miler on November 14th.
Total: 62.5 miles. Have been bothered by the right hamstring, so hopefully it gets better as I get closer to the 50 Miler.
Sunday, October 25, 2015
October 19 - October 25 Training
Monday: 6 miles (9:27). Brixx run.
Tuesday: 7 miles (9:26). 6 x Hill Sprints.
Wednesday: 10.68 miles (8:39). 3 Easy, 2@7:45, 1/2 jog, 6 x 1:30 on/1:30 off, 3 Easy
Thursday: 3.5 miles (9:36). Woke up with a very sore right hamstring so had to cancel the 9 mile progression run and just ran a few easy miles.
Friday: 5 miles (9:57). Hamstring still sore, but better.
Saturday: 16 miles (9:01). Hamstring isn't 100%, but it wasn't bothering me. Ran 16 miles at Shelby Bottoms with Chris Barrett. Kevin Barrett joined the first mile.
Sunday: 6 miles (9:07).
Total: 54.2 miles. Was planning on getting into the low 60's, but the unexpected hamstring issue popped up Thursday morning. Hopefully it doesn't linger on too long.
Tuesday: 7 miles (9:26). 6 x Hill Sprints.
Wednesday: 10.68 miles (8:39). 3 Easy, 2@7:45, 1/2 jog, 6 x 1:30 on/1:30 off, 3 Easy
Thursday: 3.5 miles (9:36). Woke up with a very sore right hamstring so had to cancel the 9 mile progression run and just ran a few easy miles.
Friday: 5 miles (9:57). Hamstring still sore, but better.
Saturday: 16 miles (9:01). Hamstring isn't 100%, but it wasn't bothering me. Ran 16 miles at Shelby Bottoms with Chris Barrett. Kevin Barrett joined the first mile.
Sunday: 6 miles (9:07).
Total: 54.2 miles. Was planning on getting into the low 60's, but the unexpected hamstring issue popped up Thursday morning. Hopefully it doesn't linger on too long.
Wednesday, October 21, 2015
October 5-18 Training
I am definitely feeling a loss of motivation after the disappointing performance in Berlin. So I have not been as good at updating my weekly training. Will try to get re-motivated this week as I start getting ready for the Tunnel Hill 50 mile race on November 14 in Vienna, IL.
October 5-11 - 41.2 miles. I also ran the Middle Half in 1:47:55 as a tempo run. Great course if you want to go for a PR.
October 6-12 - 60.5 miles. Getting some volume back as I build up for the Tunnel Hill 50 mile run.
October 5-11 - 41.2 miles. I also ran the Middle Half in 1:47:55 as a tempo run. Great course if you want to go for a PR.
October 6-12 - 60.5 miles. Getting some volume back as I build up for the Tunnel Hill 50 mile run.
Sunday, October 4, 2015
Septemer 28 - October 4 Training
Monday: 2 miles (10:23). Last run in Berlin.
Tuesday: 2 miles (9:37). Short run after 19 hour travel day back home.
Wednesday: 3 miles (9:40).
Thursday: 4 miles (8:56).
Friday: 4 miles (9:12).
Saturday: 13.1 miles (8:33). Perfect running weather, 52 degrees and misty.
Sunday: 6 miles (8:53).
Total miles: 34.1 miles. I recovered quite well from last Sunday's marathon. With the second half of the marathon being so slow at 2:04, it doesn't look like I needed as much recovery time as I had expected.
Tuesday: 2 miles (9:37). Short run after 19 hour travel day back home.
Wednesday: 3 miles (9:40).
Thursday: 4 miles (8:56).
Friday: 4 miles (9:12).
Saturday: 13.1 miles (8:33). Perfect running weather, 52 degrees and misty.
Sunday: 6 miles (8:53).
Total miles: 34.1 miles. I recovered quite well from last Sunday's marathon. With the second half of the marathon being so slow at 2:04, it doesn't look like I needed as much recovery time as I had expected.
Wednesday, September 30, 2015
Berlin Marathon Recap
This past Sunday I ran the 42nd Berlin Marathon. This course is known for its fast conditions with both a flat course and dependable weather.
I arranged to join the Marathon Tours group, which had a group at the Grand Hyatt and the Berlin Marriott. I chose the Berlin Marriott for my hotel.
After one last marathon paced tempo run on Tuesday morning, I flew out of Nashville at 11:15 AM with a connection in Newark and arrived in Berlin on Wednesday morning, at 7:30 AM. I had checked in online with Marriott and it was wonderful news when I got a text at the airport, while waiting for my luggage, that my room was ready. Sometimes you have to wait until late in the afternoon for your room, so it was great to be able to get to the hotel early and get my room.
One of the first things I did was get out for an easy 4 mile run in Tiergarten park. This was just a few minutes walk from the hotel and is also where the marathon starts and ends.
Although it's not advised to nap on the day you get to Europe to help with getting over jetlag, I did take a 2 hour hap and then slept 12 hours Wednesday night.
Thursday I went out for another easy 6 mile run and then on Friday I ran 4 miles with 4 x 1:00 strides. I felt I was getting adjusted to the time zone.
On Friday afternoon, I walked out by the Brandenburg Gate which is just before the 42km mark where you are heading towards the finish line.
On Saturday there was an International 6K Breakfast Run that started at a palace and finished in the 1936 Olympic Stadium where Jesse Owens won 4 gold medals. This was a fun run in which Marathon Tours bused us to the event and back.
Saturday night there was a pasta dinner with the Marathon Tours group and I had my gear ready before dinner so I could relax at dinner time.
I took 2 Benadryls on Saturday night and went to bed at 8 PM with the alarm set for 6 AM. I had a pretty good night of sleep and felt pretty rested when I got up at 6 AM and drank my Powerade and ate my Clif Bars. I then laid back down until 7 AM.
I started the 15-20 minute walk to the start area around 7:45 AM with a group of Marathon Tour runners. It was about 45 degrees out and I had a stocking cap, gloves, and arm warmers on in addition to my running gear to keep me warm at the start.
My training had me peeking for this race and my coach thought I was in the best marathon shape ever. My plan was to start around a 7:48 pace and hold that for 15 or so miles and then hopefully be able to drop that to around 7:45 pace and maybe slightly faster at the end.
When the race started, I quickly got right into the 7:48 pace zone and both the first two miles hit right at 7:48 and the third dropped to 7:51, but it was a good 5K start. The arm warmers, gloves, and stocking cap got tossed on the second mile.
After the first 5K, the road narrowed and it started to get crowded. So I found myself having to go with the pace of others and it was hard to find gaps to pass people. At the same time, I could feel the warmth from the sunshine as we were in an open area without any tall buildings. I really felt like I had to hold back some if it stayed that warm. I looked around and couldn't see a cloud in the sky.
The second 5K I found myself about 10 seconds slower per mile than my target. But pace adjustments needed to be small and gradual. Miles 7, 8, and 9 came in at 7:46, 7:50, 7:51 so I felt I was getting back on track. But in that next section, the path must have narrowed to about 8 feet. It was kind of crazy, almost came to a stop as the runners had to merge into a narrow gap.
At the same time, I really could sense that I didn't have what it takes to keep that targeted pace and found myself settling for a slower pace when miles 10-12 came in at 8:00, 8:10, 8:03. I realized I was going to have to hang on to finish this marathon. It was a terrible feeling running miles 13-15 at 8:16, 8:32, and 8:35 and little did I know sub 9 miles were over for the day.
I hit the halfway mark at 1:45:19, but early in the second half I knew I wasn't even going to have a shot at the 3:40 BQ even though I started the day thinking I could run sub 3:25.
But the second half was a test in perseverance. What would it take to hang on and run the last 10 miles while feeling very little strength left in the body. I found myself anxious for each water stop as I was getting thirsty and never skipped one water stop and on the last couple I found myself taking two cups of water. That had never happened before.
Miles 16-23 came in at 9:03, 9:02, 9:18, 9:06, 9:17, 9:02, 9:32 as I kept hanging on, just putting one foot in front of the other, refusing to stop and walk. One thing that keeps me from walking is that I've completed every marathon in under 4 hours. I wasn't going to lose that streak.
With a few miles to go, I did the math work and figured I could run 10:xx miles the rest of the way and still sneak under 3:50. While, this certainly wasn't what I was hoping for when the day started, it was at least something to drive for keep me moving and not giving up.
With there being a lot of turns, it was tough to run the perfect tangent and my GPS came in at 26.44 miles and the official time was 3:49:24 as miles 24-26 came in at 10:08, 10:13, 10:34 and my sprint for the last .44 miles a blistering 9:35 pace. I'll take it!
This made it 7 marathons in 24 months. Although it wasn't the time I was shooting for, it was still my 3rd best marathon and it gave me a test in how to keep going while things weren't going the way you wanted to. The finish line never felt so good. I think the tougher the race you are having, you appreciate the finish line more knowing you made it.
I really couldn't pin point it to any one thing as to why this marathon didn't go as planned. Although I felt warm in some spots on the course, later on you would hit some cool patches between buildings and overall, the weather was pretty good. My training peeked for this race and I felt really rested for the race, but couldn't give the performance I wanted to.
My conclusion, I think anything can happen on marathon day. 26.2 miles is a long way and you can't take anything for granted. You can come in great condition, get great weather, but you still don't know how your body and mind will react when the marathon gets started. Today the marathon won, but I think I'm still up 6-1.
All I can do is train again for the next one and give it all I got.
I got up Monday morning and ran a couple miles, the run streak continued at 256.
I did reward myself on Monday night with a U2 concert package, which was a lot of fun.
With the normal marathon soreness in the legs, it was nice to have the seat with the most leg room in the economy section of the plane:
After a couple weeks of recovery running, I can get back to business. Marathons #8 and #9 are already booked. Paris in the springtime should be wonderful.
Until next time, stay safe out there on the roads.
I arranged to join the Marathon Tours group, which had a group at the Grand Hyatt and the Berlin Marriott. I chose the Berlin Marriott for my hotel.
After one last marathon paced tempo run on Tuesday morning, I flew out of Nashville at 11:15 AM with a connection in Newark and arrived in Berlin on Wednesday morning, at 7:30 AM. I had checked in online with Marriott and it was wonderful news when I got a text at the airport, while waiting for my luggage, that my room was ready. Sometimes you have to wait until late in the afternoon for your room, so it was great to be able to get to the hotel early and get my room.
One of the first things I did was get out for an easy 4 mile run in Tiergarten park. This was just a few minutes walk from the hotel and is also where the marathon starts and ends.
Although it's not advised to nap on the day you get to Europe to help with getting over jetlag, I did take a 2 hour hap and then slept 12 hours Wednesday night.
Thursday I went out for another easy 6 mile run and then on Friday I ran 4 miles with 4 x 1:00 strides. I felt I was getting adjusted to the time zone.
On Friday afternoon, I walked out by the Brandenburg Gate which is just before the 42km mark where you are heading towards the finish line.
On Saturday there was an International 6K Breakfast Run that started at a palace and finished in the 1936 Olympic Stadium where Jesse Owens won 4 gold medals. This was a fun run in which Marathon Tours bused us to the event and back.
Saturday night there was a pasta dinner with the Marathon Tours group and I had my gear ready before dinner so I could relax at dinner time.
I took 2 Benadryls on Saturday night and went to bed at 8 PM with the alarm set for 6 AM. I had a pretty good night of sleep and felt pretty rested when I got up at 6 AM and drank my Powerade and ate my Clif Bars. I then laid back down until 7 AM.
I started the 15-20 minute walk to the start area around 7:45 AM with a group of Marathon Tour runners. It was about 45 degrees out and I had a stocking cap, gloves, and arm warmers on in addition to my running gear to keep me warm at the start.
My training had me peeking for this race and my coach thought I was in the best marathon shape ever. My plan was to start around a 7:48 pace and hold that for 15 or so miles and then hopefully be able to drop that to around 7:45 pace and maybe slightly faster at the end.
When the race started, I quickly got right into the 7:48 pace zone and both the first two miles hit right at 7:48 and the third dropped to 7:51, but it was a good 5K start. The arm warmers, gloves, and stocking cap got tossed on the second mile.
After the first 5K, the road narrowed and it started to get crowded. So I found myself having to go with the pace of others and it was hard to find gaps to pass people. At the same time, I could feel the warmth from the sunshine as we were in an open area without any tall buildings. I really felt like I had to hold back some if it stayed that warm. I looked around and couldn't see a cloud in the sky.
The second 5K I found myself about 10 seconds slower per mile than my target. But pace adjustments needed to be small and gradual. Miles 7, 8, and 9 came in at 7:46, 7:50, 7:51 so I felt I was getting back on track. But in that next section, the path must have narrowed to about 8 feet. It was kind of crazy, almost came to a stop as the runners had to merge into a narrow gap.
At the same time, I really could sense that I didn't have what it takes to keep that targeted pace and found myself settling for a slower pace when miles 10-12 came in at 8:00, 8:10, 8:03. I realized I was going to have to hang on to finish this marathon. It was a terrible feeling running miles 13-15 at 8:16, 8:32, and 8:35 and little did I know sub 9 miles were over for the day.
I hit the halfway mark at 1:45:19, but early in the second half I knew I wasn't even going to have a shot at the 3:40 BQ even though I started the day thinking I could run sub 3:25.
But the second half was a test in perseverance. What would it take to hang on and run the last 10 miles while feeling very little strength left in the body. I found myself anxious for each water stop as I was getting thirsty and never skipped one water stop and on the last couple I found myself taking two cups of water. That had never happened before.
Miles 16-23 came in at 9:03, 9:02, 9:18, 9:06, 9:17, 9:02, 9:32 as I kept hanging on, just putting one foot in front of the other, refusing to stop and walk. One thing that keeps me from walking is that I've completed every marathon in under 4 hours. I wasn't going to lose that streak.
With a few miles to go, I did the math work and figured I could run 10:xx miles the rest of the way and still sneak under 3:50. While, this certainly wasn't what I was hoping for when the day started, it was at least something to drive for keep me moving and not giving up.
With there being a lot of turns, it was tough to run the perfect tangent and my GPS came in at 26.44 miles and the official time was 3:49:24 as miles 24-26 came in at 10:08, 10:13, 10:34 and my sprint for the last .44 miles a blistering 9:35 pace. I'll take it!
This made it 7 marathons in 24 months. Although it wasn't the time I was shooting for, it was still my 3rd best marathon and it gave me a test in how to keep going while things weren't going the way you wanted to. The finish line never felt so good. I think the tougher the race you are having, you appreciate the finish line more knowing you made it.
I really couldn't pin point it to any one thing as to why this marathon didn't go as planned. Although I felt warm in some spots on the course, later on you would hit some cool patches between buildings and overall, the weather was pretty good. My training peeked for this race and I felt really rested for the race, but couldn't give the performance I wanted to.
My conclusion, I think anything can happen on marathon day. 26.2 miles is a long way and you can't take anything for granted. You can come in great condition, get great weather, but you still don't know how your body and mind will react when the marathon gets started. Today the marathon won, but I think I'm still up 6-1.
All I can do is train again for the next one and give it all I got.
I got up Monday morning and ran a couple miles, the run streak continued at 256.
I did reward myself on Monday night with a U2 concert package, which was a lot of fun.
With the normal marathon soreness in the legs, it was nice to have the seat with the most leg room in the economy section of the plane:
After a couple weeks of recovery running, I can get back to business. Marathons #8 and #9 are already booked. Paris in the springtime should be wonderful.
Until next time, stay safe out there on the roads.
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