Wednesday, February 25, 2009

2/24/09 - 10 miles structured as; 2 mile warm-up w/strides at the end of this build up some buffering, then 8 miles with the 1st mile at a PE of 7:00/m.. It ended up being 6:50, adjusting at mile 2 (7:03) then the last 6 by "feel".. while speeding up just a tick.. avg pace for last 6 was 6:43.

2/25/09 - 9 miles, 3 x 3m progression, First 3 easy w/build to HR 150, then 3 @ HR 150-160 and the last 3 @ HR 160-165 (6:55, 6:49, 6:47). HR never got above 164 at any time.. feeling good!

Monday, February 23, 2009

Seems like I keep saying the same thing week after week.. "great week"..again... 21 miles yesterday.. easy for the first 1:30, HR 140-150 the cranked it up a notch for the last 1:20 to more goal marathon HR at 155-160... I'm really absorbing these longer runs now, the legs today feel like I didn't even run yesterday. 8 weeks to Boston and I'm getting really pumped... I'm stepping into the next phase of training this week with more pace specific work and gravitating away from using the HRM. This phase is going to make or break me as far as getting to my "consevatively optimistic" goal for this marathon. I need to be doublely focused and be more mentaly prepared for workouts this session... Weight is hovering around 135 right now.. this is one aspect of my training that I could be doing more with but just haven't been putting much effort in it. I know.. I know.. 135 seems like a good race weight, but I know I could be 130 without too much effort. Just think what 5 pounds could do for my pace during the race??

Monday, February 16, 2009

Great week.. again... Not much to highlight except my long run yesterday. 18 miles with the "majority of it done at within 10% of goal pace". The plan was to run the first 3 easy then the last 15 at within 10% of goal marathon pace, or no slower than 7:20/m. Beasley, Henry and Scott Eberle and Manuel Martinez were there to run as well. Jon and Mike ended up turning at 7.5 to get 15, but Scott and Manuel were along for the ride.. Total time for the entire run was 2:07:41.. The last 15 miles were at an average of 6:53/m.. feeling good! I think I accomplished my objectives...

Sunday, February 8, 2009

Another 20+ miler in the books.. this one felt great! 6 miles easy 140-150 then 3 miles under 7:00, 8 miles easy 140-150 then 2 miles under 6:50, ~1 mile warm-down to 20.12 miles.. 2:33:12, no stopping for this one. The whole run was very comfortable and relaxed!! 10 weeks..LETS GO!!

Saturday, February 7, 2009

What can I say except another solid week of training... Today was a good indication of how I'm running! An easy 2 mile warm-up with strides toward the end, then 3 x 2m tempo efforts in decending time, 13:31 (6:45/m avg), 13:19(6:39/m avg), 13:01(6:31/m avg), ~1-1:30 RI between each with an easy warm-down to around 9.6 miles... These weren't all out efforts, but at the same time, I wasn't loafing either.

I have another 20 miler scheduled for tomorrow. This will be my 4th in 4 weeks... Tomorrows effort will consist of some quicker efforts thrown in between some steady controlled paces.

Total for the week: 61 miles

Tuesday, February 3, 2009

Incredible effort here... 130+ miles a week for a 60 year old..WOW!

Very inspiring!
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Monday, February 2, 2009

11 weeks to go.. another great week capped off with a 21.5 mile run yesterday.. average pace for the run was 7:23.. The goal was to keep the pace under 8:00.. of course Coach never said how far under 8:00.. so I just went by feel.. and boy did this run feel great! It was nice to get outside and just feel the breeze in my face again. Some of the county roads are still ice covered so I choose a route that was, for the most part, clear. With still a fair amount of time still left, I am pumped to do this marathon!