Tuesday, January 30, 2007

3x (800-600-600) Workout

Ran this on the local AirBase. They laid down a new track last summer and it’s pretty decent. At this venue you get a good wiff of jet exhaust and the winds were out of the west at 12 mph coming off the airfield.


800

600

600

1

2.41

1.57

2.00

2

2.41

2.00

2.00

3

2.44

1.59

2.01

Pulled a 90 second rest and 5 minutes jog between sets.

Training: am,23,fair, HAFB,10.1m 1:17:59, 7:45, 134 AHR
Yesterday: easy 5m on the mill in 39:46

Sunday, January 28, 2007

REPORT: Week Five - Boston Marathon Training

The milder weather returns, thank goodness. We had a light covering of snow that kept most of this run’s fast pace in check. Running together means I am the “pack mule” carrying two bottles. Looping the ARNWR was a good idea as it put us on more of the roads where we could get on the melted snow and minimize slipping. Fartleks were on the menu and I devoured them especially on State Road leading from Hudson. They were a blast and exhilarating. Later took down mile fourteen at a 5:58 pace and we ran the cool down together.

USATF press release: One world record, five national records fall at Reebok Boston Indoor Games. What an awesome event, we had finish line seats right in the thick of the action. I even got a chance to chat it up with the 1976 Boston Marathon winner sitting next to me.

Weekly Review
Total Miles: 70.5 – 108% of max, 14% at MP or faster
Number of Workouts: 7
Stretching: light on pre-run and most post-runs
Yoga: One, intro to Pilates
P\U, S\U: Not many, need to do Abs of Steel!

Notes: Last week’s work and the very low temperatures had quite an effect on this week’s MP numbers. This cutback week has served it’s purpose well to allow recovery and bring on next week’s four key workouts.
Issues to Note: NSTR
Next Week Goal: See my Training Log, Hills!

Yesterday: am, 6,fair,58:02,7:15/mile,8M, gorgeous sunrise
Training: am, 29, fair, 2:05:37, 7:22/mile, 17.0M, 142 HR

Friday, January 26, 2007

Coldest Run of the Year

Feels like -14F degrees with a reading of 1F for those not pushing the wind or having a series of dump trucks give you a blast of air as they whiz past. It was cold and hopefully it will warm up for the weekend. I stopped sipping the Gatorade Endurance once its icy and slushiness felt numbcold and sharp on my tongue.

Training: am,1,fair, Pratts Mill,8m 59:40

Thursday, January 25, 2007

2nd Tempo 2x 15 Minutes at Marathon Pace

I decided to pull this tempo on the roads vice going to the track based on Mike’s suggestion. Bowker Flats in 15:00 and 14:57 with some effort on both.

Key differences:

  1. Did not run in lightweight trainers
  2. A continuous run
  3. Gatorade mix, keep the water from freezing
  4. On the roads and not the track

Yesterday: noon,39,fair, stroller, 8.0m 57:44
Training Today: am,18,fair, BH,BF,Haynes,12.5m 1:23:08

Tuesday, January 23, 2007

3x 2000 Workout

Straight to Alumni Field this morning on a powdery half inch dusting of snow from last night.

Notes:

  1. Short warm-up, only two miles.
  2. Two bottles of mixed Gatorade to avoid getting iced up water.
  3. Colder temperature by ten degrees from last week better acclimated.
  4. Footing would slip as I laid down more laps.
  5. Adjusted pace to MP immediately. 7:20,7:26,7:29
  6. Feel trashed from last week and BM Long Run.

Alumni Field

Training: am,18,fair, Alumni+ARNWR,12.0m 1:40:22

Monday, January 22, 2007

Half-Way Boston Marathon

I should be posting a picture from 10k to coincide with 25% of training completed for the Boston Marathon.

Boston Marathon-Half Marathon Mark

Training: pm,68,Treadmill,5.0m 39:53

Sunday, January 21, 2007

REPORT: Week Four - Boston Marathon Training

What a change in temperature from the last outing on the marathon course; a difference of 36 degrees. The headwind was around 8-12mph on the way out to mile four in Ashland. I added the Nifty-Fifty Miler Coolmax top as a layer to stay warmer. The wind still cut through all three layers. This effort probably absorbed the bulk of my energy as I tried to maintain a 7:00 min. pace.

At the turn I was to run 6:30 until mile eight, switch water bottles and bring in the last 6.5m at MP. Three stops on the way out to adjust my left shoe lace from tightening around the top of my foot. More stops later as ice kept building inside my water bottle.

At one red light I smashed the bottle against the granite curbing to break the seal in order to get it open. Mile eight I filled it with Gatorade Endurance and that didn’t freeze.

Around 17 miles I realized the plan wasn’t happening so I adjusted the goal to finish under 7:00 pace, to within one minute of MP. Started right around Blockbuster and finished pre-Wellesley Hills P.O.

Forerunner = 2:26:54, 6:54/mile, 21.3M
SportTracks = 2:30:00, 6:57/ mile, 21.56M

Weekly Review
Total Miles: 75 – 108% of max, 20% at MP or faster
Number of Workouts: 7
Stretching: light on pre-run and most post-runs
Yoga: Two, intro to Pilates
P\U, S\U: getting better

Notes: Happy to have this first quarter builds over. MP up 2% from last week.
Issues to Note: NSTR
Next Week Goal: See my Training Log, cutback week

Training: am, 10, fair, 2:26:54, 6:54/mile, 21.3M, 149 HR

Saturday, January 20, 2007

Tempo 1x15 and 2x 10

I could feel a little from yesterday’s effort on this morning’s tempo. We have minimal black ice and a few snow flurries just to keep it interesting.

Bowker Flats probably went down as a PR. All the while I feel anxious of not making the pace. Hopefully this will subside with time. The track gave me a reassurance every 90 seconds. At Willis Hill I met a very stiff wind and realized I ran out of real estate to work a good ten minute tempo. I’ll consider scratching it in the future. The best part of it is the effort, by far the most strenuous. After cresting Belcher Hill it was just marking time until the ten was up.

Almost fell into a slow jog on the c\d and caught myself to move along after picking up the water bottle. I had to stop several times to adjust my left shoe as it was too tight around the ankle and then too loose. Early on (days) a small blister had developed on my left back of the heel upper. It seems to be okay now.

1x 15, 2x 10 Tempo

Time

Pace

Distance

w/u

7:40

7:15

1.06

Bowker Flats

14:57

5:48

2.58

Recovery

5:10

9:15

0.56

Willis Hill

10:28

6:05

1.72

Recovery

5:19

9:04

0.59

Belcher Hill

10:01

5:45

1.74

c/d

5:20

7:00

0.76

Total

59:00

6:33

9.00

This brings the MP total up to 15.5M, up from last week. Let’s see if 6-7 pulls in for tomorrow’s long run on the Boston Marathon Course.

Training: am, snow, 28, Tempo, 9m 59:00, 6:33 pace 157 HR

Friday, January 19, 2007

Speed-Strength, Second in Boston Marathon Program

I adjusted the MP for this w\o to a total of five vice six. My mistake as the second time through you skip step one, a 400m. Initially I thought I would fit 8xMP in by doing one every three exercises. The work was too much so I backed it off.

Overall, I brought the pace down from last week’s speed-strength to reserve energy for the next two days. For some reason I get apprehensive of the upcoming tempo and long run. Come Sunday afternoon I will be glad it’s over and get on with next week.

Training: am,65, treadmill, 7m 52:39, 7:38 pace 141 HR

Thursday, January 18, 2007

Medium Long Run

This is the first of the Medium Long Run (MLR) for the Boston Marathon training program. The intention is to run it at approximately 30 seconds per mile slower than Marathon Pace (MP), this makes it 6:30\mile.

The course selected is 2x Haynes Loop with its rolling hills for ten and then 2x Belcher Hill mile loop Bowker Flats to add up to 12 miles.

  1. Ran faster than scheduled early on in fear of not making the w\o. First mile at 6:40 can lead to negative thoughts, but was able to push it aside.
  2. Tried to gage effort with HR monitor, maybe the cold got to it, readings ranged from 00 to 217 and then some around 155 to low 160s.
  3. First loop (reverse start) put me on the schedule and confidence was restored. Considered slowing the pace, but kept it going because it felt fine.
  4. May have run fast at some points because it felt cold. Post check indicates it was only 12 degrees Fahrenheit. Ice would form in the water bottle.
  5. Went for the flats to nail some MP on weekly tickler. Feels like I am getting obsessed by this count until my confidence builds. Last two miles 6:09,5:59.

Training: am,12,sunny, 12m 1:16:29, 6:22 pace 168 HR better change this battery

Wednesday, January 17, 2007

You Desire to Run Faster

As running fitness improves the running technique is crucial to running faster. A relaxed even stride having the whole body engaged in the effort should become effortless and natural. To run with tight ankles, a short stride, legs only, will lead to limited advancement in pace.

In “Running to the Top” Arthur Lydiard notes, learning to relax and overcoming muscular viscosity. Losing Power. “We’ve got to be able to straighten the back leg and drive”. “We’ve got to learn to keep up tall and drive hard right off the front of the foot”.

During the last half-mile and cool down this relaxation came to realization as I continue to analyze why yesterday’s 1000s were off their mark. Interestingly I could sense my heart rate easing, muscle tension decrease and overall anxiety lessen as I opened my stride and relaxed into the run with a “whole body” effort.

The technique I have worked on in the past is by using a toe-to-head check to engage all muscles and avoid just letting the legs shuffle along. You get a sense of running tall, refreshed and inspired to run farther and faster. To the edge of getting the elusive “runners high”.

Today’s run includes 4x ¼ mile efforts at Marathon Pace with random rest interval.

Training: am, treadmill, 7m 52:30, 7:30 pace 153 HR

Tuesday, January 16, 2007

7x 1000 Workout

Myers Field, Alumni Field as the sight of a digger a torn up track broke my heart; this sent me to Maynard, a mere four miles away.

Weakness Identified? Do I know when to quit? I set out to do 7x 1000s at a 5:20 pace. I quickly realized after the first two, fastest being 5:38 that something was off. As runners of track workouts say, “a wheel fell off” on the fourth interval. I slowed to a walk and then continued.

The mind took over saying “you’ll never finish the Boston Marathon fast unless you suck it up”. Four through seven ended being around 5:49. Only saving grace is that these will count toward the weekly miles at MP or faster.



7x 2000






16-Jan-07


HR Finish

1 Minute

1

400

85





400

85





200

42

3.32

161

113







2

400

82





400

85





200

43

3.30

164

130







3

400

82





400

86





200

42

3.30

167

126







4

400

82





400

85





200

42

3.37

164

123







5

400

83





400

89





200

43

3.37

164

125







6

400

84





400

88





200

43

3.35

169

126







7

400

85





400

89





200

42

3.37

168

128

Possible causes of slower pace:

  1. Twice as long warm-up, from 29 minutes to 59 minutes.
  2. Windier track, wind was N, NW at 12-13 mph
  3. Colder temperature, negative gradient day, falling from 36 to 28 degrees.
  4. Only water, skipped using Gatorade Endurance
  5. Carry over fatigue from last week?
  6. I dread this interval distance.

Monday, January 15, 2007

We Want Muscles Like a Ballet Dancer, Springy and Bouncy

with flexible powerful ankles. As noted by Arthur Lydiard in “Running to the Top”.

This week’s activities are to explore Pilates and ensure two Yoga workouts happen.

Google comes up with 28 Percent post written by Mike back in September 2006. First, I went to Jason Karp’s website – ah, you don’t get far there, and then found Mike’s. What spurred this discussion was a Runners World article written by Amby Burfoot. Nicely written piece that brings together some good information. Mike also linked to this McMillan article, I will have to read once again, that covers Long Steady Distance and Fast Finish Long Run.

In summary there is some reading to do, but my current plan seems to be on the mark. It’s basically, alternating Sundays on the Boston Marathon course for 20 miles or so and then 15-mile progression runs opposite Sundays. The goal pace is 7:30 to 6:50 with MP being 6:50 to 7:10. Tempo runs build in on Saturday’s before.

<st1:City w:st=boston marathon_Mile 14.6_Marathon Sports" />Training: am,70,Treadmill,5.0m 39:20

Sunday, January 14, 2007

REPORT: Week Three - Boston Marathon Training

Progression long run on the 3x Haynes Loop, I reversed direction outgoing on Witherell for loop two and three. It’s a respectable rolling course with one nice downhill to work on control and a gradual climb up Marlboro that keeps you working.

I had to do two bottle refills at the house as I was working off of one water bottle. Third loop had 75% Gatorade Endurance. On the third loop the goal was to get MP miles racked up and the closest I came was a 6:13, it doesn’t count. I consider MP as 5:50-6:10 per mile. This morning’s weather was raw, misty and damp.

5m-35:36/7:07, target HR in the 140s
5m-33:25/6:41, target HR in the 150s
5m-31:52/6:22, target HR in the 160s

Forerunner = 1:40:50, 6:43/mile, 15.0M
SportTracks = 1:40:56, 6:32/ mile, 15.43M

Weekly Review
Total Miles: 68 – 104% of max, 18% at MP or faster
Number of Workouts: 7
Stretching: light on pre-run and most post-runs
Yoga: One
P\U, S\U: a few, need to track to get back

Notes: Felt like the program was too easy earlier on in the week. Today’s long run dream of getting 5-6 miles at MP jerked me right back into reality!
Issues to Note: NSTR
Next Week Goal: See my Training Log, Four Key Workouts!

Training: am, 32, misty, 1:40:50, 6:43/mile, 15.0M, 156 HR

Saturday, January 13, 2007

Twin Peaks

Two new one mile routes that have hills! The first is Belcher-Ford-Buckmaster. The second is the corner of Cudworth-Briant and looping Willis Hill. It may be better to classify these as mounds in comparison to peaks related to mountains.

I ran the Bowker Flats (18:34\7:25) and took on the Belcher Hill in 5:51 crossing the line with a 171 HR. It was a five minute jog to Willis Hill. That was the tougher as two water towers sit atop and there isn’t a flat part. This came down in 6:02 with a HR of 172 crossing the line.

Pleased with the effort ran a cool down for a total of eight miles. This brings the MP total up to 12.25M with 5-6 scheduled for tomorrow’s long run.

Training: am, clear, 45, Twin Peaks, 8m 64:31, 7:46 pace 150 HR

Friday, January 12, 2007

Speed-Strength, First in Boston Marathon Program

The first speed-strength workout embedded in the Boston Marathon program. On my Distance Runs, typical daily run, I am allowed some alternate form of exercise as in cross-training. This workout should complement and allow focus on strength that seemed to have been lacking in last weeks Heartbreak Hill climb.

The back extensions are broken down into 3 sets of ten, lunges are w\o the platform, dips are done in sets of 5 conservatively and working on squat form.

I am happy with the return to this workout, only one interruption. The incline was at 1% the whole time including 6:00 quarters. Total workout 1:33:46.

Going with the 25% weekly MP running, including sub-MP, the total is 10.25M. Week projection is 65 miles; this leaves six miles to do between tomorrow and Sundays 15 mile Long Run. Should I do a few tomorrow or all on the Long Run?

Training: am, treadmill, 8m 59:10, 7:23 pace 141 HR

Thursday, January 11, 2007

2x 15 Minutes at Marathon Pace

Cold on the fingers in cotton gloves with the sun doing its best to peak through the clouds. Planted this workout on the spreadsheet and looking forward to the next. Effort done at Myers Field in heavier vest, long-sleeve, headband and Saucony trainers with a little company from men installing environmental barriers nearby with their trucks parked on the track. I took in some Gatorade Endurance on the five minute rest between sets.

After the first 600 I decided only to check the pace every 800 as it kept getting me worked up every lap. A new measurement is the recovery heart rate. As reading from Mike and Eric’s blog along with other sources this is making sense to pay attention to especially being self-coached. Now, if I had a coach I would bounce a few questions to them. Maybe you can help.

  1. The last two workouts were on the money, am I working hard enough?
  2. Should I add an evaluation run this Saturday before the fifteen miler? I am considering running my 2.5m course at a 5:30 pace and checking HR recovery.
  3. I skipped doing a double yesterday to keep with the program. If I feel good should I add a second run that’s not scheduled?
  4. Should I be running the below workout closer to 14:56 on the track to feel a true 6:00 pace?

2x 15 Minute at MP (6:00)


1/11/2007

400

88

88

800

92

89

1200

91


1600

88

180

2000

89

89

2400

89

90

2800

89

91

3200

88

90

3600

88

89

4000

89

90

Total

14:56

15:00


HR-listed in seconds after


1/11/2007

Finish

164

162

30

132

137

60

121

112

90

110

107

120

111

104

150

105

100

180

99

99

Wednesday, January 10, 2007

In Search of a Title

I did a morning Boston Marathon training treadmill run for eight miles on the weight loss program in 61:43. If all goes well a second run outdoors will come to fruition. AHR 150, must be the warmer temperature indoors to put it that high.

Tuesday, January 09, 2007

3x 800-600-400-200 Workout

Myers Field, slight wind on the final straight. Wore the windbreaker vest, headband and gloves. Changed into racing flats for the workout. Brought water, but not enough for the run home. The first 800-600 take something out of your legs. Took one minute recovery between repetitions and the full five minutes between sets.

Went for a pace of 5:20, between 5K and 10K was scheduled. Am I dreaming as in is this too fast? Trouble is I feel it should be there but don’t have a recent race to say it is there. Should I be running a time trial? End result, was able to work the assigned pace without it being a mental\physical straining struggle.

1st

2nd

3rd

800

800

800

200

40.05

39.06

38.86

200

40.84

40.75

40.66

200

42.35

41.43

41.07

200

43.82

41.72

40.76

Time

2.47

2.42

2.41

Average

41.77

40.74

40.34

600

600

600

200

39.87

38.63

38.67

200

40.78

40.08

41.43

200

40.16

40.27

41.52

Time

2

1.59

2.01

Average

40.27

39.66

40.54

400

400

400

200

39.52

39.44

39.27

200

40.02

40.36

40.04

Time

1.2

1.2

1.2

Average

39.77

39.9

39.66

200

200

200

200

38.11

36.98

34.15

w\u=30:23 w\133 AHR

track=43:26 w\144 AHR

c\d=30:49 w\139 AHR

Total 12 miles, am, 37, fair, felt good, cold virus 90%+ gone!