Tuesday, March 31, 2009

Overreaching: 1M-2M-1M

Mcmillan put me at 5:59 to a 6:06 pace per mile for this workout.
~2M w\u-16:51
1M-5:55
felt lousy shortly after start of 2M-6:21 and 6:52
took gel, queued up "Eye of the Tiger", took off and started a marathon shuffle after the first turn 1M-7:19 heavy legs
~2M c\d 17:45

With the above w\o it may be time to recognize a bit of overreaching accumulating over the last two weeks of determined training.

Overreaching & Tapering
Overreaching is characterized by a sharp increase in training volume. Overreaching is thought to be an early stage of overtraining which can result in increased fatigue and performance decrements. However, an increase in performance above baseline can occur, if an overreaching phase of approximately 1 week is followed by an immediate return to normal training. A taper following normal training can result in additional performance increases.

Stone MH, Pierce KC, Sands WA, Stone ME (2006). Weightlifting: Program Design. Strength and Conditioning Journal, 28 (2), 10-17.

I put Pete Magill's site "Younger Legs for Older Runners"on my links for whenever I feel to be humbled about masters running much faster.

Sunday, March 29, 2009

A Raw Sunday Crawl

start 13M out to 4M + and return. Headwind and cold on way back, fat-burner w\o only fuel was two bottles of Gatorade.
1-8:14
2-7:57/16:11
3-7:22/23:33
4-7:21/30:55
5-7:22/38:17
6-7:23/45:40
7-7:21/53:01
8&9-14:47/1:07:48
-2:58/1:10:46
10&11-14:42-1:25:29
12-6:58/1:32:27
13-7:07/1:39:35
14-7:43/1:47:18
15-8:03/1:55:22
16-8:15/2:03:37
17-8:04/2:11:41
18-8:17/2:19:59
average: 7:34/mile for 18.5 miles
wheels fell off at mile 13 with cold weather\nutrition

Photo below is from yesterday's nice weather day. Up ahead of the sign is the infamous cemetary (mile 21-22 botoom of Boston College).
Brighton - Entrance by BC

Saturday, March 28, 2009

Marathon Mecca - Boston Marathon

Ran the 9m between Boston College and the Fire Station with the stroller while my star was running 18. Also was a beautiful sunny day with TONS of charity runners and supporters.

Whales in the bay link.

8m - 1:14:24 - 8:16\mile average

I'll try to post a few photos later

Thursday, March 26, 2009

Army-Revolutionary-Navy Running

wd - easy 7m in ~57 min. on the Battle Road Trail.
th - 3 x 15 min. @ marathon tempo
Ran this on the 0.5 mile track on Fort Devens. Its a real old Army post rich in history. For some reason Garmin didn't agree with the exact distance. The troops assured me it was wheel measured. They also have mile posts at the quarter mile points.
w/u 2.65m at 8:25/mile in 18:57
#1 16:21 for 6:32/mile (Garmin 2.65m for 6:10/mile)
#2 16:17 for 6:30/mile (Garmin 2.66m for 6:07/mile)
#3 16:17 for 6:30/mile (Garmin 2.62m for 6:13/mile)
c/d 2.0m at 15:19 for 7:40/mile
total: 12 miles
fr - easy 9 miles 1;19:39 for 8:51/mile on the Naval War College running trail. Beautiful weather with sunshine, a bay breeze and mile temperatures. It was nice to soak up some sea air.

easy 9m tomorrow and then 18 on the Boston course Sunday in case anyone is out there!

What's cool about this years Boston? US stands to see two of its own possibly win! Kara's recent win in Lisbon puts her right on track. Read the Oregonian article here about her "wheels".
Ryan's interview from running times one month out sounds good also.

Tuesday, March 24, 2009

Strong winds 4 x 1600m

A strong wind made for tough running in one direction on the loop. I concentrated more on form than time. Thinking of head, neck, chest alignment - looking ahead at a fence line with shoulders relaxed - no tensing.
Trying to remain light on the feet and minimal arm cross swing.
It was a good mental along with physical workout to gain some positive training adaptation.
The numbers:
3 mile w\u: 26:34 8:51\mile
1-1600 6:04
2-1600 6:10
3-1600 6:29
4-1600 6:29
3 mile c\d 23:47 7:56\mile

note: I added another Boston Marathoner to the sidebar - another fast Master!

Monday, March 23, 2009

Crocuses

Cyclical in nature, runners that rise early with an ability to thrive
in late winter and early spring.
It's that time of year where colors
of the Boston Marathon are starting to arrive.
Time for running goal pace is catching.

Crocus

easy recovery five miler today in 39:55. 15 minutes stretching and in the gym.

Sunday, March 22, 2009

23 Miler - 6-14 miles at tempo

Hopkinton to mile 19 and back to mile 15 on the Boston Marathon course:
Goal: Miles 0-6 at 7:00 to 8:00 for 42:00 to 48:00
Splits Times
1 Mile 00:07:32
2 Mile 00:14:54
3 Mile 00:22:11
4 Mile 00:29:20
5 Mile 00:36:43
6 Mile 00:43:43
Goal Met

Goal: Miles 6-14 at 6:17 to 6:37 for 50:16 to 52:56 TOTAL TIME: 1:32:16 to 1:40:56
Splits Times
1 Mile 00:06:56 red lights, water stop at 10k
2 Mile 00:06:29
3 Mile 00:06:32
4 Mile 00:06:34
5 Mile 00:06:27
6 Mile 00:06:22
7 Mile 00:06:32
8 Mile 00:06:37
Total Time: 1:36:13 Goal Met.

Goal: Miles 14-23 at 7:00 to 8:00 for 63:00 to 72:00
TOTAL TIME: 2:35:16 to 2:52:56

15 Mile 6:56
16 Mile 7:05
17 Mile 7:36
18 Mile 7:37
19 Mile 7:41
20 Mile 8:00
21 Mile 8:17
22 Mile 7:50
23 Mile 7:56 2:45:12
Garmin says 23.29 Miles for 2:47:13 for an average of 7:11/mile
Goal Met.
Any guesses on me goal marathon time? Beat previous Masters PR!

Friday, March 20, 2009

pre-Sunday Boston Marathon Long Run

Here's what me an me girl laid out while Mary Poppins spinned on the tele.

For Sunday mornings Hopkinton run on the Boston Marathon course:
Miles 0-6 at 7:00 to 8:00 for 42:00 to 48:00
Splits Times
1 Mile 00:07:00
2 Mile 00:14:00
3 Mile 00:21:00
4 Mile 00:28:00
5 Mile 00:35:00
6 Mile 00:42:00
7 Mile 00:49:00
8 Mile 00:56:00
9 Mile 01:03:00

Splits Times
1 Mile 00:08:00
2 Mile 00:16:00
3 Mile 00:24:00
4 Mile 00:32:00
5 Mile 00:40:00
6 Mile 00:48:00
7 Mile 00:56:00
8 Mile 01:04:00
9 Mile 01:12:00

Miles 6-14 at 6:17 to 6:37 for 50:16 to 52:56 TOTAL TIME: 1:32:16 to 1:40:56
Splits Times
Splits Times
1 Mile 00:06:17
2 Mile 00:12:34
3 Mile 00:18:51
4 Mile 00:25:08
5 Mile 00:31:25
6 Mile 00:37:42
7 Mile 00:43:59
8 Mile 00:50:16

Splits Times
1 Mile 00:06:27
2 Mile 00:12:54
3 Mile 00:19:21
4 Mile 00:25:48
5 Mile 00:32:15
6 Mile 00:38:42
7 Mile 00:45:09
8 Mile 00:51:36

Splits Times
1 Mile 00:06:37
2 Mile 00:13:14
3 Mile 00:19:51
4 Mile 00:26:28
5 Mile 00:33:05
6 Mile 00:39:42
7 Mile 00:46:19
8 Mile 00:52:56

Miles 14-23 at 7:00 to 8:00 for 63:00 to 72:00
TOTAL TIME: 2:35:16 to 2:52:56

Any guesses on me goal marathon time?

Wednesday, March 18, 2009

Boston Marathon #1552

1st Corrall!! #1552 which is 11 higher than last years DNR. WooHoo, now to get in shape for running the demanding pace up front.

Training: Saucony porta-johns near the intersection of Commonwealth Avenue and Walnut Street in Newton Hills from now until a week before the Marathon.

Monday, March 16, 2009

2009 New Bedford Half Marathon


Sunday, March 15, 2009
New Bedford Half Marathon
Goal Time: 1:24:15 or better Pace: 6:26

Actual:Time: 1:23:26 Pace: 6:22
Place: 39th of 171 Masters (222 o'all)

I'm a little upbeat on this race despite the time:

1. 6:20
2. 12:42 (6:21)
3. 19:14 (6:32)
4. 26:01 (6:46)
5. 32:18 (6:17)
6. 38:39 (6:21)
7. 44:48 (6:09)
8. 50:53 (6:05)
9. 57:26 (6:32) * long mile
10. 1:03:45 (6:19)
11. 1:10:09 (6:23)
12. 1:16:37 (6:27)
13.1. 1:23:26 (6:48)

I was not sure what to expect . . . lining up about row eight with fellow BAA runners, my fitness being sub-par.

For the most part the race was like '06 only five minutes slower. Stay in control for the fast congested start, maintain pace on the hills, cruise the flat to downhill, work with the groups by the beach and up the final hill with a kick to the finish. Bridging one group by the mile seven water helped keep the pace, it was work but the recovery came along.

The Mcmillan Calculator puts the marathon at 2:55:58 with this race time. Let's knock it down another five minutes, shall we?

NBHM

Interesting story here about Geoff's view on the New Bedford Half Marathon. Your comments?
my comments: inspiration from a very fast runner and true to the point of not letting racers not low-ball for financial gain, also not afraid to see his record beat.

Despite my training only on Saturday and Sunday routine I ran a 1:23:26.

Monday, March 02, 2009

Let it Snow

We laid down ten miles before the snow covered the Boston Marathon mile markers making running not so enjoyable. The next five miles were to be an up tempo but turned into wind driven sleet snow fest. toatl of 15 miles in about 1:51 with stops.

Did run a few strides alongside the American record holder Ryan Hall in Natick. WBZ-TV our local TV coverage happened to leapfrogging alongside us the whole morning capturing shots of us, no I mean Ryan, training on the course. Check out the WBZ site as they have plenty of Boston Marathon posts.

See this fast runner blog to some photos of Ryan on the Boston Marathon course. Shows that he ran the full 26.2 miles as a training run.

e.o.w. total at 20 miles.