August 24th.
1st day of the 5 weeks of intense marathon pace work. 7 weeks out from Chicago
Monday
two runs of 12/6 miles each. Recovery from the race saturday.
Tuesday
8 x 10 second uphill runs.
15 miles total and feeling recovered.
Wednesday
14 miles very easy all on dirt trails
Thursday
6 x 800 with 2 minutes rest all were 2:25 to 2:29. I was hoping to run a bit faster but legs just haven't gotten used to the miles yet
Friday
3 x 2 mile.
10:25/10:35/10:12
A decent workout.
Coming back well though. 5 minute rest.
Saturday
14 miles easy
Sunday
23 miles easy. Felt really easy throughout the run.
116 miles for the week.
Getting going and feeling better. Big weeks the next month.
Sunday, September 20, 2009
Monday, August 31, 2009
two more weeks closer
A touch behind I will attempt to get through this without being interrupted.
Monday Aug 17
Race week. Two runs today pretty humid
18 miles a 12/6
Tuesday
10 miles feeling a bit tired.
Wednesday in a rain storm. I can't ever remember running in something this bad as far as rain. The workout was 3 x 2 miles at sub 10:20. I didn't even come close but felt fairly snappy considering the conditions. 10:37/10:31/10:38 with 3 minutes rest. 16 total miles for the day.
Thursday
rest and relaxation
12 miles
Friday
8 miles prerace. Feeling somewhat confident that I can A follow my race plan and B win this race again. Lost in 05 actually getting third.
Saturday
My goal was 5:20s through 10 and then pick it up if I was feeling decent.
The weather was great. Mike Torchia led through the mile in what was a sign for the rest of the day. He was 5:05 and we were low 5:20's. That is uphill when I mean uphill I mean 1500 meters of gradual climbing. Needless to say he was rocking. He won breaking my course record by 6 seconds. That was on a much easier course. Come to find out he had or developed a fracture in his hip that will keep him from running this fall. He said his hip was bothering him right after the race. I got beat in the last 400 meters by Ben Marvin. I crossed in 1:10:31. 31 seconds from what I thought I could run on the day. I ran the first 3 miles just like I had hoped to run the last three...HARD.
Sunday
8 miles easy for a total of 94. A down week mileage wise but the next 5 will be rough. The intensity, duration, and mileage will all increase. I am looking forward to this. IT is the time where I truely believe the real work is done.
Monday Aug 17
Race week. Two runs today pretty humid
18 miles a 12/6
Tuesday
10 miles feeling a bit tired.
Wednesday in a rain storm. I can't ever remember running in something this bad as far as rain. The workout was 3 x 2 miles at sub 10:20. I didn't even come close but felt fairly snappy considering the conditions. 10:37/10:31/10:38 with 3 minutes rest. 16 total miles for the day.
Thursday
rest and relaxation
12 miles
Friday
8 miles prerace. Feeling somewhat confident that I can A follow my race plan and B win this race again. Lost in 05 actually getting third.
Saturday
My goal was 5:20s through 10 and then pick it up if I was feeling decent.
The weather was great. Mike Torchia led through the mile in what was a sign for the rest of the day. He was 5:05 and we were low 5:20's. That is uphill when I mean uphill I mean 1500 meters of gradual climbing. Needless to say he was rocking. He won breaking my course record by 6 seconds. That was on a much easier course. Come to find out he had or developed a fracture in his hip that will keep him from running this fall. He said his hip was bothering him right after the race. I got beat in the last 400 meters by Ben Marvin. I crossed in 1:10:31. 31 seconds from what I thought I could run on the day. I ran the first 3 miles just like I had hoped to run the last three...HARD.
Sunday
8 miles easy for a total of 94. A down week mileage wise but the next 5 will be rough. The intensity, duration, and mileage will all increase. I am looking forward to this. IT is the time where I truely believe the real work is done.
Monday, August 17, 2009
2 steps back
A rough week. I have a bunch of things going on (non running) that has finally caught up with me. The combination of warmer/humid weather has made things difficult as well as little sleep and a poor diet. All things I can change except for the weather. Rochester Half this weekend looking forward to testing my fitness. This will be a marathon pace effort for 10 miles and then go if I am feeling decent.
Monday
14 miles r and r
Tuesday
17 miles with 3 at 15:50
pretty warm and humid. Not what I was looking for. About 20 seconds off.
Wednesday
14 miles easy
Thursday
13 miles easy prep for tomorrows marathon pace workout
Friday
Warm humid and windy.
Decided to run 2 10 milers at an easy pace basically pushing the 10 mile back two weeks.
I don't like doing this but I can't run in the early morning anymore so this is what I have to deal with.
Saturday
8 20 second hills felt ok.
16 miles total
Sunday
rest and recovery (from what?)
12 miles
106 for the week. Definitely not what I am looking for. The weather is changing.
8 weeks out so a lot of time. The work I am doing now is just off what I need to be hitting. I have only missed one important workout so things could be worse. This is a big week for my mellon. Need to get that in the right frame of MIND.
Monday
14 miles r and r
Tuesday
17 miles with 3 at 15:50
pretty warm and humid. Not what I was looking for. About 20 seconds off.
Wednesday
14 miles easy
Thursday
13 miles easy prep for tomorrows marathon pace workout
Friday
Warm humid and windy.
Decided to run 2 10 milers at an easy pace basically pushing the 10 mile back two weeks.
I don't like doing this but I can't run in the early morning anymore so this is what I have to deal with.
Saturday
8 20 second hills felt ok.
16 miles total
Sunday
rest and recovery (from what?)
12 miles
106 for the week. Definitely not what I am looking for. The weather is changing.
8 weeks out so a lot of time. The work I am doing now is just off what I need to be hitting. I have only missed one important workout so things could be worse. This is a big week for my mellon. Need to get that in the right frame of MIND.
Monday, August 10, 2009
Pressing on
Monday
14 miles easy. Looking to get back into longer workouts this week.
Tuesday
18 miles with a mp ladder
4 miles
2 miles
1 miles
I was a bit tired here. Not sure why. I am getting about 4-5 hours a sleep and that may be the main reason. The 4 miles segment went fine. All things considered a solid workout.
Wednesday
13 miles r and r.
Thursday
14 miles
r and r
Friday am
It was cool windy and started to rain 3 miles into my biggest workout yet.
18 miles at sub 6 minute pace.
I ran the same route I had last winter prior to fargo.
First mile was 5:42 but I was able to slow up a bit and come back with solid miles under 6 until mile 17. Up a decent hill and against the wind. I was a bit low fuel wise so I was struggling with that.
Mile 18 was 53 so that was a good way to end the workout. Overall very similar to this winter except the conditions that day were 35 degrees no wind.
Saturday
two runs very easy 14/4 miles.
Sunday
11 miles easy with a very bad ankle twist. Feels ok now but it really hurt. I am running on a horse trail next to the douglas trail for my easy days. Mainly because it is packed dirt and mostly flat.
110 miles for the week. I am going to attempt to keep my mileage there for the two weeks leading up to the 5 week block.
Our team was non existant yesterday. I am sure metz is pissed. I had to work and we are so thin that the fun hammered us. City of lakes however should be interesting. We have to have all of our ducks in a row.
14 miles easy. Looking to get back into longer workouts this week.
Tuesday
18 miles with a mp ladder
4 miles
2 miles
1 miles
I was a bit tired here. Not sure why. I am getting about 4-5 hours a sleep and that may be the main reason. The 4 miles segment went fine. All things considered a solid workout.
Wednesday
13 miles r and r.
Thursday
14 miles
r and r
Friday am
It was cool windy and started to rain 3 miles into my biggest workout yet.
18 miles at sub 6 minute pace.
I ran the same route I had last winter prior to fargo.
First mile was 5:42 but I was able to slow up a bit and come back with solid miles under 6 until mile 17. Up a decent hill and against the wind. I was a bit low fuel wise so I was struggling with that.
Mile 18 was 53 so that was a good way to end the workout. Overall very similar to this winter except the conditions that day were 35 degrees no wind.
Saturday
two runs very easy 14/4 miles.
Sunday
11 miles easy with a very bad ankle twist. Feels ok now but it really hurt. I am running on a horse trail next to the douglas trail for my easy days. Mainly because it is packed dirt and mostly flat.
110 miles for the week. I am going to attempt to keep my mileage there for the two weeks leading up to the 5 week block.
Our team was non existant yesterday. I am sure metz is pissed. I had to work and we are so thin that the fun hammered us. City of lakes however should be interesting. We have to have all of our ducks in a row.
Tuesday, August 4, 2009
molding like clay?
Sunday
13 miles easy with a pretty good wind
Monday July 27
14 miles easy again. Still coming down from the race.
Tuesday July 28
10 x 1 minute at marathon pace.
Pretty relaxing effort. Legs came around nicely
Wednesday
13 rest and recovery
Thursday
5 x 2:30 uphill runs
Effort was ok. Was looking for a better effort.
Friday
22 miles at a relaxed pace 6:30. I ran some serious uphills on this run attempting to bank some strength. I sort of doubled back on this run from thursdays effort so I was happy with how my legs recovered less than 14 hours later. 36 miles in 14 hours. Ice bath as well after the run. Need to do this weekly from here on out.
Saturday
12 miles recovery almost all on dirt.
Sunday
14 miles with 10 x short hills at a very good effort. One sign things are moving the right direction for me is recovery. I learned a bunch about how important the easy days are leading to my pr at chicago in 06.
105 for the week. 3 weeks until the big 5 week push. Looking for 110 next week and two larger workouts.
13 miles easy with a pretty good wind
Monday July 27
14 miles easy again. Still coming down from the race.
Tuesday July 28
10 x 1 minute at marathon pace.
Pretty relaxing effort. Legs came around nicely
Wednesday
13 rest and recovery
Thursday
5 x 2:30 uphill runs
Effort was ok. Was looking for a better effort.
Friday
22 miles at a relaxed pace 6:30. I ran some serious uphills on this run attempting to bank some strength. I sort of doubled back on this run from thursdays effort so I was happy with how my legs recovered less than 14 hours later. 36 miles in 14 hours. Ice bath as well after the run. Need to do this weekly from here on out.
Saturday
12 miles recovery almost all on dirt.
Sunday
14 miles with 10 x short hills at a very good effort. One sign things are moving the right direction for me is recovery. I learned a bunch about how important the easy days are leading to my pr at chicago in 06.
105 for the week. 3 weeks until the big 5 week push. Looking for 110 next week and two larger workouts.
Sunday, July 26, 2009
Re cap
Up and down week ending in a good way. I haven't run yet today but with an easy 10-12 miles I will be at or over 100. I have 4 weeks to prepare for the main training phase with not only high miles (120) but also longer workouts and more intense training overall. 5 weeks of that phase which I guess is the specific followed by 2 weeks easing back down prior to chicago. I must say yesterdays race at roughly marathon pace is a step in the right direction.
Monday July 20
16 miles total. 3 miles at 16:10 with a mile rest then an easy 5:28. Workout was scheduled to be four miles at tempo pace but I was wrecked after an opening mile at 09. This is why I have been so frustrated. Or I guess worried. This is considered an early season or early build up workout that simulates pace recognition.
Tuesday an easy 11. Recovery
Wednesday 16 miles with 12 x 30 seconds at 10k pace. A bit warm and run down but I felt the effort was there. Not a bad workout.
Thursday
An easy 14 miles all or most on a dirt trail next to the douglas trail. Felt ok
Friday
8 miles pre race
The race
Saturday July 25 Lumberjack days 10 mile.
Several thoughts about the race.
I never preregistered. I figured with an early start I could get there and have no problem registering and getting on the bus to the start. I was there just after 6:30. There were lines longer than I ever thought. I started to panic. My food intake friday was less than ideal so I had some issues with bowel movements the morning of the race prior to getting in the car for the 90 minute drive. I waited in line and filled out the computer form needed to proceed to the final paying step. My form never came up. I decided to run back to my car and get my flats. I had an old shirt and trainers I was planning to ditch at the start to warm up in. I got back to the registering table about 5 after 7. Got to the pay table and moved forward to the buses ariving at the start about 7:40. We had a team on the mens side of the 4 regulars. The old guard as I say. I warmed up and final desposed of some waste and entered the starting corral. Our main competition the FUN had a sea of studs. We knew we were running for 2nd because when they bring their A team and we bring our old guy team we are usually in trouble. I was very concerned about the lack of warmup at this time but I couldn't do anything about it. The gun went off and I say a timing chip fly off someones shoe to the left and up into the grass. I looked down to make sure it wasn't mine but couldn't see a chip. First mile in 5:23 sort of in no mans land maybe 15th. Teammate Russel out front with Metcalf surrounded but the studs from FUN. Minnick just behind. Our group was doing ok. I warmed up a bit and connected up with ED and Kelly. Second and third miles were 17 and 13 as Kelly made a move on the gravel and hills. I felt the pace quicken and wasn't ready for that yet. I moved away from the two as we slowed from the uphills to a fourth miel split of 32. I decided I was feeling ok after taking an inventory of breathing arm carry and all checks were ok. The group ahead, the second pack broke up and I started working on the first guy to fall. 5 and 6 were 24 and 23 and I was catching the guy ahead. I could see teammate PR ahead and the early under 10 two mile was taking it's toll. A 5:08 brought me even with the runner ahead and I thougt I had him. The race was going as well as could be expected and I was felling stronger as the race went on. 5:16 and 5:31 and the guy moved on me. He had much more in the tank than I thought. I was still catching PR and at the nine mile mark I thought I was about 10-15 seconds back. It would take much more than I had to get him. I finally looked down near the finish to see that it was me who had no chip. As I approached the finish I saw the clock at 53:14...ticking up. I yelled at the women running the finish and made sure they got my time. I stopped my watch at 53:16 with my official unofficial time at 53:22. Very happy with how I ran. In the grand sceme of the things anything faster would have made me wonder if I am too far ahead of where I should be.
Metcalf ran great for 4th. Attempting to break up the team from the fun and almost did. I think he was a bit shocked at how well he ran. A huge PR for him and sets him for another run at a great TCM.
I have been thinking about this for a while and figure since I have time I will share some ideas and thougthts I have for my own training and preparations leading to a peak race.
Set up your training with every day having a purpose. Whether it be marathon pace, rest and recovery days. ECT. never deviate from what you have on paper. I always set up a 12-14 week plan and stick to it. This plan is progressive in nature leading up to a marathon simulation 3 weeks from the peak race. I follow what worked prior to Chicago when I ran 2:20:57 in hopes to run faster this fall. That said all preparations whether it is a race or workout leads to that. I don't have the PRs of some of the other runners in the state but I knew I needed to take this approach in order to achieve my goal of qualifing for the oly marathon trials.
Next week. I am slowly going to up my mileage in order to reach 120+ 4 weeks from now. 11 weeks to chicago today. Not really worried after the race yesterday. Looking forward to some races later this summer. City of Lakes will be my next big one. Smack dab in the middle of my specific prep.
Monday July 20
16 miles total. 3 miles at 16:10 with a mile rest then an easy 5:28. Workout was scheduled to be four miles at tempo pace but I was wrecked after an opening mile at 09. This is why I have been so frustrated. Or I guess worried. This is considered an early season or early build up workout that simulates pace recognition.
Tuesday an easy 11. Recovery
Wednesday 16 miles with 12 x 30 seconds at 10k pace. A bit warm and run down but I felt the effort was there. Not a bad workout.
Thursday
An easy 14 miles all or most on a dirt trail next to the douglas trail. Felt ok
Friday
8 miles pre race
The race
Saturday July 25 Lumberjack days 10 mile.
Several thoughts about the race.
I never preregistered. I figured with an early start I could get there and have no problem registering and getting on the bus to the start. I was there just after 6:30. There were lines longer than I ever thought. I started to panic. My food intake friday was less than ideal so I had some issues with bowel movements the morning of the race prior to getting in the car for the 90 minute drive. I waited in line and filled out the computer form needed to proceed to the final paying step. My form never came up. I decided to run back to my car and get my flats. I had an old shirt and trainers I was planning to ditch at the start to warm up in. I got back to the registering table about 5 after 7. Got to the pay table and moved forward to the buses ariving at the start about 7:40. We had a team on the mens side of the 4 regulars. The old guard as I say. I warmed up and final desposed of some waste and entered the starting corral. Our main competition the FUN had a sea of studs. We knew we were running for 2nd because when they bring their A team and we bring our old guy team we are usually in trouble. I was very concerned about the lack of warmup at this time but I couldn't do anything about it. The gun went off and I say a timing chip fly off someones shoe to the left and up into the grass. I looked down to make sure it wasn't mine but couldn't see a chip. First mile in 5:23 sort of in no mans land maybe 15th. Teammate Russel out front with Metcalf surrounded but the studs from FUN. Minnick just behind. Our group was doing ok. I warmed up a bit and connected up with ED and Kelly. Second and third miles were 17 and 13 as Kelly made a move on the gravel and hills. I felt the pace quicken and wasn't ready for that yet. I moved away from the two as we slowed from the uphills to a fourth miel split of 32. I decided I was feeling ok after taking an inventory of breathing arm carry and all checks were ok. The group ahead, the second pack broke up and I started working on the first guy to fall. 5 and 6 were 24 and 23 and I was catching the guy ahead. I could see teammate PR ahead and the early under 10 two mile was taking it's toll. A 5:08 brought me even with the runner ahead and I thougt I had him. The race was going as well as could be expected and I was felling stronger as the race went on. 5:16 and 5:31 and the guy moved on me. He had much more in the tank than I thought. I was still catching PR and at the nine mile mark I thought I was about 10-15 seconds back. It would take much more than I had to get him. I finally looked down near the finish to see that it was me who had no chip. As I approached the finish I saw the clock at 53:14...ticking up. I yelled at the women running the finish and made sure they got my time. I stopped my watch at 53:16 with my official unofficial time at 53:22. Very happy with how I ran. In the grand sceme of the things anything faster would have made me wonder if I am too far ahead of where I should be.
Metcalf ran great for 4th. Attempting to break up the team from the fun and almost did. I think he was a bit shocked at how well he ran. A huge PR for him and sets him for another run at a great TCM.
I have been thinking about this for a while and figure since I have time I will share some ideas and thougthts I have for my own training and preparations leading to a peak race.
Set up your training with every day having a purpose. Whether it be marathon pace, rest and recovery days. ECT. never deviate from what you have on paper. I always set up a 12-14 week plan and stick to it. This plan is progressive in nature leading up to a marathon simulation 3 weeks from the peak race. I follow what worked prior to Chicago when I ran 2:20:57 in hopes to run faster this fall. That said all preparations whether it is a race or workout leads to that. I don't have the PRs of some of the other runners in the state but I knew I needed to take this approach in order to achieve my goal of qualifing for the oly marathon trials.
Next week. I am slowly going to up my mileage in order to reach 120+ 4 weeks from now. 11 weeks to chicago today. Not really worried after the race yesterday. Looking forward to some races later this summer. City of Lakes will be my next big one. Smack dab in the middle of my specific prep.
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