Wednesday, January 30, 2008

100 mile week..

Well, I have less than 3 weeks to go for my Boston qualifying attempt. All the training has been put in place and executed almost to the letter.... I feel VERY confident about the outlook right now. All workouts have been going well and I don't see any limiters going into the race. I just need to remind myself (often...) that I don't have to run a sub 3 to qualify.. just take it easy, start off running 7:10's and if it still feels good after 13 miles then pick it up to 7:05's. Then after 20 if I'm still "feeling it", then get it down to 7:00's and hold on from there. Even if I blow up and have to back down after 20, I still have a ~20-25 minute buffer to get under 3:30:59 for a qualifying time. Of course weather and nutrition will come into the equation as well, but I've trained in some of the worst conditions possible so far and I've practiced my race day nutrition as well in the last 4 weeks of 20 milers.

Sooooo, with the marathon done and over, what will be my next goal to keep me going from day to day, other than keeping fit. I want to rest just long enough to give my body time to absorb the marathon and heal itself... I'm thinking right now about 2-3 days, then get back into the swing of things. Of course slowly at first, but by the second week, I'd like to be back to 50 mile weeks... Which brings me to the title of this entry. A 100 mile week has always been a goal of mine.. and I WILL log one of those someday, maybe next month, maybe next year. Right now seems as good a time as any to try and attempt this (curse the 10% rule!). I'm running healthy, injury free and have motivation to do it. So, less than 3 weeks from today, this will be my motivation to keep putting one foot in front of the other. Maybe by mid to late march I will be able to mark this off my to-do list...

Monday, January 28, 2008

Training Log 1/21 - 1/27

Monday - 7m
Tuesday - 7.1m, 2m warm-up then 10 x 1' at 5:56/m pace w/1' recovery jog between each, warm-down to 7.1 miles
Wednesday - 8m
Thursday - 9m, 2m warm-up then 4 x 1-1/4m at 6:35/m pace w/2:30 recovery jog between each, warm-down to 9 miles...
Friday - 5m
Saturday - 20m, Ran with Jon and Jed this morning. Had to deal with a couple of inches of swow which made for very slippery running conditions. My right foot, between the arch and the ball started cramping/aching between miles 16-20. All in all a good (albeit slow) endurance run...
Sunday - off, wanted to run but decided to take the day off. I haven't had a day off since new years day...

Weekly Total - 56.1 miles

Monday, January 21, 2008

Training Log 1/14 - 1/20

Monday - 2m, scheduled to run 6 but felt very tired from Sundays 20 miler so I bagged it and decided to get some rest.
Tuesday - 6.5m, What a difference a day makes.. Yesterday I felt very heavy and blah.. today was 180 degree turn.. felt great!
15 min warm-up, 10 x 1' @ 6:00/m w/1' recovery jog between each, warm down to 6-1/2 miles..
Wednesday - 7m
Thursday - 10m, 2 mile warm-up then, Yasso 800's, 3:07, 3:07, 3:07, 3:07, 3:07, 3:04, 3:04, 3:04, 3:00, 3:00, warm-down to 10 miles..
Friday - 5.17m
Saturday - 20m, Good easy long run with Jon, Jeff and Jed... Bitterly cold! First 13 at 7:45/m pace, last 6 at 7:05 - 7:15.
Sunday - 5m, easy run to flush the legs.

Weekly Totals - 50.5 miles

Tuesday, January 15, 2008

Training Log 1/7 - 1/13

Monday - 5m
Tuesday - 7m; 15min warm-up, 12 x 1' @ 6:00/m w/1' recovery jog between each, warm-down to 7 miles
Wednesday - 8m
Thursday - 10m, 15min warm-up, 3 x 1.5m @ 6:35/m w/3:30 recovery jog between each then 3 x 200m @ 10s faster than 5k pace w/200m recovery jog between each, warm-down to 10 miles
Friday - 5.3m
Saturday - 6.52m, ran with the BTR (Born To Run) group starting at Perry Hill, kept it easy for tomorrows long run.
Sunday - 20m, Ran 4 miles before Brett showed up, then went 10 with him, then turned around and tacked on 6 more. The weather was messy, rain to start then sleet, then snow. I didn't hydrate very good and paid for it the last 3 miles. I didn't finish as strong as I did on last weekends 20 miler. Lesson learned!! Next week is suppose to be a relatively easy/rest week. I guess I'll play it by ear and see how the week pans out. 5 weeks to go!

Weekly Total - 61.8 miles

Thursday, January 10, 2008

Training Log 12/31 - 1/6

Monday - 10m - Originally wanted to go 19, but started getting a blister around mile 8, so I stopped at 10 to minimize the damage.
Tuesday - 0m
Wednesday - 4.1m - Made it to the Gym late during lunch, Got in what I could in the time I had.
Thursday - 6m
Friday - 7m
Saturday - 5.5m - Easy run today in prep for tomorrows longer run.
Sunday - 20m - Great run today. Ran with Jon, Jed Pearson, Jeff Jones and Sam Bird. We ran two 5 mile out and back loops out at Foster Park. The plan was to run :45 - 1:00 slower than goal marathon pace for the first 14 then finish the last 6 at Goal marathon pace. Jon was the only one to hang with my for the entire 20. 1st 10 mile loop in 1:19:11 (7:55/m pace). We picked it up at the 14 mile point and Jon decided to back off because he's racing next weekend. The last three mile I think were all under 7:00/m, I felt great the entire time. The HR was around 159 starting at mile 17 and held it there to the finish. I can't be more thrilled about my progress at this point. If the marathon was next weekend, I would definitley qualify for Boston. My main goal now is to just stay injury free and I'll have a good one on February 17th.

Weekly Total - 52.6 miles

Wednesday, January 2, 2008

Training Log 12/24 - 12/30

Monday - 0m
Tuesday - 0m, Really wanted to run theses last couple of days, but just couldn't find the time to get out, weak excuse!
Wednesday - 8.33m
Thursday - 9m - Warm-up for approx, 19 minutes then 3 x 1 mile at tempo, miles @ 6:29, 6:28, 6:27, then 20 minutes warm-down.
Friday - 0m
Saturday - 10.8m, Ran the HUFF down in Huntington. What a sloppy mess the course was! I was covered in mud from head to toe, but it was a great time and training run. Unfortunately for Jon, he turned his ankle around mile 7 and had to bail.
Sunday - 7m

Weekly Total - 35.13 miles

Training Log 12/17 - 12/23

Monday - 5.5m
Tuesday - 7m
Wednesday - 8m
Thursday - 6m
Friday - 6m
Saturday - 6m
Sunday - 12.77, Good run with Jon and Mike Henry. Started out bright an early in the dark. Run felt really good, AHR was a measley 144, felt like I could have gone forever!

Weekly Total - 51.27 miles