Monday, September 28, 2009 I haven't posted for awhile. After my long run last weekend, I posted that my calf started feeling achy and a bit sore that evening. Rather than risk injury, I took the next day off. Tuesday I went out for a short run and the calf was still sore and not feeling "right". I still managed to run 3 miles. Tuesday still sore and not feeling right.. in fact the rest of the week, the calf wasn't quite right and every time I would run, I felt like the calf could go at any time. I bailed on my half marathon last Saturday and haven't run since. I think I'm going to give it a week before I give it another shot. I'm super fit and don't want to jeopardize an injury this close to the marathon. At this point I'm not going to speculate on what I can run come race time... I'll just have to play it by ear right now.. the main goal is to get into Boston.

Sunday, September 20, 2009

am) 22.5 miles in 2:31 and change. Another awesome run this morning. The original plan was just to go 20, but I felt great from the start so I ended up with 22.5 when all was said and done. The first 5 miles I kept my HR under 145, very easy.... Miles 6 through the finish I took the HR to 155 - 160 or my marathon pace. Each mile felt easier than the next, I hit 20 miles and just wanted to keep going so I did an extra couple of loops around a park that's close to my house. This marathon can't get here quick enough...

On a side note as I sit here typing, my right calf is a little sore. I'm not going read too much into it, but will be extra cautious this week.

Friday, September 18, 2009

9/16/09 - am)7 miles easy

9/17/09 - am)7 miles as; 2m easy then 5m @ HR 155-160 or AeT...average pace was around 6:33 and AHR 157. I wanted to get up early before work and run something around 12 but sleep sounded real good at that time.

Motivation is really high right now. I think sporadically racing like I've been doing has been keeping the training fresh and moving along from week to week. My long weekend runs have been for the most part solo this time around which I believe have been more productive. When you run with a group, you tend to get sucked into their pace, or it ends up being a testosterone festival and by the end of the run you're totally spent or on the verge of a bonk. Running by myself, I'm able to control the pace I want to run and to dictate when I want to speed up or slow down. My last two 20 mile runs have been the best runs I've had in years, and some of the fastest, even though I started off with a very conservative pace. I finished these runs both fast and strong and with energy to spare, something I'll need to do come race time in 7 weeks.

It's unfortunate that I got sick before Boston and wasn't able to run to my potential that day. I'm doing all the same things I did then, that I did in my build for that marathon so I have the same expectations for Monumental that I had for Boston. I'm still very much guided by all the training practices and principles that Tim has instilled in me since I first started reading his blog over two years ago and then contacted him about coaching me a little over a year ago. He has been a great resource of information as well as an inspiration. I'll have no problem contacting him again for coaching services sometime after the first of the year for my attempt at Boston again. The closer I get to race time, the more and more confidence I have and the more I think I should try and run something closer to my PR (2:53). On the one hand, I think I should just run something around 3:00 - 3:07 to get safely into the show, but on the other hand based on my recent 10m race time, I should be able to run something around 2:51. I might have a better idea what I'm capable after the half marathon I'm racing in a little over a week. If I go sub 1:20 then a 2:51 is a definite possibility... enough blabbering....

Tuesday, September 15, 2009

9/14/09 - am)7 miles easy

9/15/09 - am)7 miles, 2m easy, then 5m at 155-160, walking cool down. These felt very easy and relaxed.

Sunday, September 13, 2009

pm) 11 miles, easy.. HR was pretty low considering the race yesterday. Felt pretty good today.. two weeks until my next goal race. I feel pretty confident right now of getting something close to 1:20 +/- a minute. The objective going in will try to break 1:20 but it all will depend on several factors obviously. The only thing I can do will go into it prepared the best I can and let the cards fall where they may... looking forward to it!

Saturday, September 12, 2009

I managed to turn block the clock one more time this morning.. I raced a local 5k that one of my running buds race directed. I signed up for this race almost 5 months ago when he told me about it. Last Thursday he had to change the course from a single loop course to a three loop course because it was found out that the neighborhood that we were originally going to go through had it's annual association garage sales going on this morning, so in the interest of safety, he made the course a 3 x 1 loopper to stay away from the crazies... When I showed up to pick up my packet, I didn't really see any of the normal speedsters, except one guy who beat me by a few seconds back during my ROP 5k in July... I was thinking he was the one to keep an eye on. The race started off great, I bolted from the start and wanted to put in something around 5:30 for the first mile. After a half a mile I was leading by about 5 seconds, 1st mile in 5:26, still leading by ~10 seconds. 2nd mile in 5:37 still up by the same time. With about a half mile to go, I could see 2nd place was falling off so I just tried to maintain, 3rd mile in 5:46... finish in 17:36. My GPS had the course at 3.14 (that's an extra 10-12 seconds..) so I couldn't be more happier!! Plus I got the win! Something that hasn't happened since I ran a 16:26 back in the summer of 2003. Who says age has anything to do with anything....YAH!

Thursday, September 10, 2009

Turning Back the Clock....

I was sitting here at work this morning wondering what kind of a workout I wanted to do today and couldn't think of anything except the same old thing I have been doing and wanted to do something different... As I was driving over to the track, I thought I would do something I haven't done in a Loonnnnggg time.. Run a mile for time... So, after some easy stretching and an easy 400 warm-up, I hit it.. 1:11, 1:15, 1:15, 1:18... for a 4:59.7 mile... then I proceeded to empty to contents of my stomach of this mornings breakfast of a 6-pack of mini Dolly Madison chocolate donuts and 2 cups of coffee... After catching my breath, and reviewing my splits where during the last 1/4 I proceeded to hit a MHR of 181!! I can't remember if I've ever been that high... ever...!! I headed out and ran another 6 easy w/some pick-ups toward the end... As long as I feel up to it, I may get in some more tonight depending on how many honey-do's I have when I get home...

pm)5 miles easy... no puking...

Wednesday, September 9, 2009

The week has been going great... Easy 7 on Sunday, Easy 7 w/pick-ups on Monday, Tuesday was 2m warm-up then 4m @ 155-160, 6:35/m avg and 1m warm-down. Today was another easy 7.... all is going good. Will probably do something harder tomorrow, or not... as you can tell I'm not trying to overthink things. Friday will be something easy in prep for a 5k this Saturday... I think I can get close to a 17:30 if all goes well. Really, as long as I can improve on the 17:52 I ran back on August 8th, I'll be a happy camper.

Saturday, September 5, 2009

Parlor City Trot 10M

It wasn't what I hoped for, but it's right where I thought I would be. My Garmin had me at 1:00:56 at the 10 mile mark, but official results will probably have me around 1:01:08. My GPS had the course at 10.03. Don't really care about 12 seconds.... Now if I was 1:00:12 then maybe I would... Race went pretty good, I started out just a tad fast, but settled in and had a pretty even paced race from mile 3 on. The half marathoners and 10 milers started together so I had no idea who was running what, just past the 5 mile mark was the turnaround for the 10 milers and I found myself in the overall lead.. which only lasted for about a mile. The eventual winner passed me around mile 6 and proceeded to pick up the pace and I lost touch with him and that's how we finished... 1 and 2... He got be by ~40 seconds. Using the McMillan pace calculator, this effort puts me around a 2:50 marathon which I would be more that estatic with, but I think I will going for a more conservative number. 1 mile warm up and 1 mile warm down for 12 today.. Depending on how I feel, I may go around 13-15 tomorrow...

Friday, September 4, 2009

09/03/09 - am)6 miles, easy w/6 x 20s pick-ups @ 5k pace... these felt great.

09/04/09 - am)4 miles VERY easy, resting it up for tomorrow morning!

Race report tomorrow...

Wednesday, September 2, 2009

am) 7 miles, very easy today. Felt incredibly light on my feet... turnover was great, barely broke a sweat. AHR 139, MHR 145.

Tuesday, September 1, 2009

am)7 miles, 1m warm-up then 5 miles @ ~10k effort, 30:20 (6:04/m avg), these felt strong, controlled and just on the edge of wanting to slow down but didn't. 1m warm-down... I felt this was pretty decent workout considering I went 20 miles just 48 hours ago.

I'm still unsure about what I'll be able to run at this weekends 10 mile race. Part of me (the ego) wants to crack an hour. The other part (reality) says that something around 61 minutes is a solid time and a better goal to shoot for. My brain is telling me that if I can average 6:04 for 5 miles at a comfortably hard effort on less than fresh legs, then maybe I can average 5:59/m for 10 miles on rested legs? Just do it you bone head!