Thursday, December 31, 2009
-Peter Maher, two-time Olympic Marathoner from Canada
*quote courtesy or RW February 2009 Calendar
---today was strong giving my current level of conditioning:
Bowker Flats for 7 mi in a Time: 52:30 (7:30 / mi)
Wednesday, December 30, 2009
-Priscilla Welch, master great who won the 1987 NYC Marathon at age 42
*quote coourtesy of 2009 January RW Calendar
Easy 5M today on Haynes Loop in 40:53. frigid morninng temperatures
Tuesday, December 29, 2009
Today, a slight deviation from the program, calling for Intervals/7-10 with 2(4 x 800m) blah, blah: I opted for seven miles on a new route, with a few fartleks. The weather goddess brought cold temperatures and a headwind gusting to about 25 mph for a real feel of about 10 degrees F.
26:35 out, 25:00 back (including time on Wollaston Beach) for 6.7 miles
Monday, December 28, 2009
If you are reading our BAA program for the 2010 Boston Marathon consider me on the low mileage end, that means 0-3 for today.
I am hoping leg strength will return with a slow progression as to injury prevention putting me ahead of last years five weeks of training to a 2:50 Boston.
e.o.w total was 35 miles in five runs.
Tuesday, December 22, 2009
Thursday, December 03, 2009
Thursday, November 26, 2009
Sunday, November 22, 2009
Thursday, November 05, 2009
Monday, November 02, 2009
Thursday, October 29, 2009
Wednesday, October 28, 2009
Prescription: up to two weeks of Aleve, mentioned glucosomine, demonstrated one strengthening exercise and asked for ME to re-consider ever cross country racing again. I'll need to manage this carefully in the days going forward.
Of late, I've ran on two occasions supporting my wife, aka superstar, in her Baystate Marathon and Mayor's Cup XC races. This netted a total mileage of, dare I say it, "six miles."
Today, the day after first taking Aleve and glucosamine I ran the flats (2.5 miles) in under 20 minutes.
Friday, October 23, 2009
Sunday, October 18, 2009
Friday, October 16, 2009
Thursday, October 15, 2009
Wednesday, October 14, 2009
Tuesday, October 13, 2009
Monday, October 12, 2009
Sunday, October 11, 2009
Saturday, October 10, 2009
Tuesday, October 06, 2009
Monday, October 05, 2009
Monday: 18M Long Run 6:37-6:40/mile for 15, overall average 6:55/mile
Tuesday: 6M Track - 9 x 800s @6:16/mile
Wednesday: 6M Trails
Thursday: 8.7M Track - 3K-2K-1K @6:19/mile
Friday: 10.5M Trails
Saturday: Rest, rained all day
Sunday: 10M Coss Country Race
Total: 62.7 miles
1M-6:00 relaxed and smiling, 2M-6:27 not much hill strength, it's a real big hill that you loop twice without much flat running. I tried for sub-30 minutes + staying with my competition; too rocky for spikes with intense focus on foot placement and ankle twisting, despite yesterday's all-day rain mud sections were tolerable.
On the lead to the final stretch, time 29:10; best effort now is to catch the harrier in front, with a good downhill open stride I am side-by-side with the crimson singlet. Hauling through the gulley curve and up to the final stretch frantically, while avoiding the last of the pear size stones, I find myself a half-stride back.
The flat, open finish is rapidly arriving; my family and B.A.A teammates voices are reaching my ears at an ever more deafening level. There, I find another gear matching stride for stride, monitoring my effort as to not repeat the joust of 2007.
The trail starts to blaze as I kick in the high gear gambling this old train will hold together. It works, the red rails have snapped, observers note he stands up, gasps and gives in. I can hear it in some voices while maintaining my fervent pace until across the line.
Results show I distanced this runner by seven seconds. Upon congratulating him in an outstanding kick I receive likewise and then a fresh comment of "I guess you needed someone to challenge you." Our team places second.
Thursday, October 01, 2009
misc. loops on track, rest 400m + time
relaxed and easy w\o
average pace for total came out to 6:19/mile
embedding this inspirational video of the Franklin Park exscitement of Boston, wish we could've been there!
Tuesday, September 29, 2009
Monday, September 28, 2009
Sunday, September 27, 2009
Wednesday, September 23, 2009
1-5:59, 2-6:03(12:02), 3-6:02(18:04)
rest of five minutes jog\walk\bathroom
1-7:39--flat tire, wheels fell off, the energy is zapped!!!
cool down run in 30:30.
post analysis: (A) 78 degrees with 65% humidity, sun and wind. (B) 4 x 15 minute trail tempo on Monday (C) 22-miler from Saturday (D) upper lungs still congested restricting breathing. (E) all of the above
My wife says your body is telling you to take it easy. So, it will be for the next couple of days.
Saturday, September 19, 2009
B.A.A. newcomer, Brian, 20-time Boston Marathoner, joined me as we ran four of the Haynes Loop five mile course:
w\u: 16:42 ~2 miles (+)
1 - 35:49 (52:32)
2 - 35:53 (1:28:25)
3 - 34:45 (2:03:10)
4 - 34:11 (2:37:21)
Friday, September 18, 2009
It's good we did the trial run (last week), as the start/finish has changed since we ran here last in '01.
Easy trail run ~7:30/mile for six miles
Tomorrow: 22 Miler! four times around on the Haynes Loop five mile course. I've been thinking a solid 7:00/mile pace but have been flirting of notion to run it as a progression.
Give a shout out to Wayne as he takes on the Berlin Marathon this weekend.
Thursday, September 17, 2009
Tuesday's leisurely 48 minutes on the six mile trail left the legs feeling revved to loop the oval.
3.75m to L-S track 29:02, from 30:03. Rest: jog of 400m ~3 mins.
1 - 5:59, 6:00 (12:00)
2 - 6:02, 5:58 (12:01)
3 - 5:59, 5:59 (11:59)
Total distance: 13.5 miles
I'll be looking to increase the level next week on this workout, maybe 4x2m or 3x3m.
Today: easy for one hour at about 7:30/mile pace.
Monday, September 14, 2009
An insect left their stinger in my inner bicep three miles into the run:
Course: Water Row
Distance: 10 mi
Time: 1:17:13 (7:43 / mi)
Comments: 4th July course-28:37
Sunday, September 13, 2009
Today found us on the Boston Marathon course with the Jimmy Fund walkers, we ran w\stroller for about 18 miles. Let's call the pace best as time on our feet. We thought there would be some reprieve from the drivers with all the walkers but no such luck.
89.25 miles (8 sessions) --this will probably be the peak
25K race at MP--good confidence builder
Rest of week pace were easy to allow for recovery, the legs feel good.
Monday, September 07, 2009
Interesting note is Gloucester, host and one of the Cape Ann towns, recently lifted their water-ban requiring residents to boil before using their water. Chlorination was quite evident in several water stops, where one water station was being re-supplied from a five gallon pail I passed. We did find one station with lemon-lime gatorade and one with watery blue gatorade. Other than that it was just water for this run, no gels, gu's or bars.
With sixteen hills we had our work cut out for us to flatten. Memorable hills are at mile 9 coming out of Rockport, home of bearskin neck and motif #1, and mile 15 a twisty steep knuckle dragger leaving you panting at the top.
A good race as I went in with a plan and met the plan; collateral damage to this point is minimal, although an intense track w\o is off the books for tomorrow. The Mcmillan Calculator puts my marathon finish at 2:53, but Mcmillan's rule of thumb shows marathon PR condition.
official 1:39:17, 6:24/mile, 3rd Master (actual-4th as one Master in top 3)
11-6:02, 70:39 short mile?
13-missed, busy area of Gloucester fishing port
*** also qualifies as my first Masters PR for '09! note: we only have one 25K in New England with the exception of New York.
Friday, September 04, 2009
Here is a video RW put together, not that I run fast like these guys, but I did grow up in Wisconsin.
I've been pondering what pace to run the hilly, 16 of them, 25K race on Labor Day. My thoughts are aiming towards a 6:25-6:30 pace per mile. The 6:25 would give me a marathon PR by a slight amount. This is a mindshift from chunking 5-7 minutes off to get back to ten years ago. A slower progression, come from behind maybe what's needed to post a PR for '09.
Training Run - 5.00 mi @ 40:00 (8:00 pace)
Training Run - 4.50 mi @ 29:24 (6:32 pace)
Training Run - Haskell Field - 5.00 mi @ 41:41 (8:20 pace)
Wednesday, September 02, 2009
AM: Pratts Mill: out-29:24 back-29:35 for 58:59. total 8 miles
yesterday: track 4 x 1600m w\400m jog, w\Kyle. wu-16:145, 6:17,6:25,6:24,6:13,400m jog cd-13:19,plyos at Cutting, cd-9:13. felt good, conversational.
Monday, August 31, 2009
Sunday, August 30, 2009
I found the Pratts Mill/Austin Loop course in town on USATF that allowed for a w\u and c\d total of 10K, with the full workout we could get 35K, which would be nice.
We settled for three loops . . . 22:22/21:14/20:16 all the while pushing the stroller.
The week wrapped up with 76.5 miles and cooler temperatures.
Friday, August 28, 2009
Read this article for ideas if you are stuck. I believe returning to higher carbohydrate intake turned my energy level around dramatically. It's nice to be back!!!
Check out these five training videos here that I recently discovered and let me know what you think.
Thursday, August 27, 2009
Maybe the mile splits are off, 6:03, 5:39, 6:00, :32 for 3.1 miles. Both 6's head up a hill; it could be in my head :-)
Our local CMS racer, Dan took first honors cruising ahead of me in a tick over 18, while I solidified the 1st Master post.
Tuesday, August 25, 2009
We continue to swelter. Imagine running with 100% humidity so the perspiration never leaves your skin, internal temperature heating and pace slowing. It's been like that for a week.
Thanks to Kyle I made it back to the track since June.
400-82, 800-2:51, 2:50, 2:53, 400-85, 85, 84
very humid, rt shin felt at end. Time to ditch the 500+mile New Balance 768s
Wednesday, August 19, 2009
easy 5 M this morning in 41:24. Tonight's weekly 5K race should be a steamer as another hot & humid day is in the forecast.
Tuesday, August 18, 2009
I beat feet out of there in a total time of 82 minutes for 10.5 miles. Another surprise was last week's 70+ miles of running.
Friday, August 14, 2009
Thursday, August 13, 2009
This is 28 seconds slower than last week's and 22 seconds faster than last years sans stroller races.
We finished 9th overall and third masters. It was hot, muggy and buggy.
Right shin is getting daily ice treatments until the "woodenness" is gone.
side note: A good Read on B2B and Falmouth which may be in the cards for next year. Actually, they are two "must do" races in New England.
Wednesday, August 12, 2009
Saturday, August 08, 2009
Time to bring the once a week pasta, almost daily Finagle-A-Bagel and oatmeal back into the nutrition program in a carbohydrate effort to return the energy level.
(oops. . . should also mention yesterday's five mile run and four hour bike ride having something to do with this morning's slowness)
Thursday, August 06, 2009
About eight cross country kids bridged the first three-fourths of a mile before a masters runner with baby stroller breaks through going up the first hill. I finally get around the kids around mile one giving chase to stroller runner and some under-19 y.o.
My wife yells "a stroller is beating you! "
I catch the two we make the turn and head for the largest hill of the course. Realizing stroller runner is slowing, Pressing the pace, concerned x-c kids may catch up, just enough to drop the stroller runner.
The under-19 matches hanging off my shoulder. The hill arrives while I touch on a little more speed to see how the kid will respond. At hill crest he finally lays back gasping while I cruise through the cutover looking forward to the downhill half mile.
The last 400 meters comes after a right turn, I look back, decide to push a little as the U-19 is making a surge. Finish in 18:30, 12 seconds ahead of the number two for the CMS Weekly 5k.
Monday, August 03, 2009
Sunday, August 02, 2009
The week finishes off with 46 miles in seven miles.
Now, its time to go to the beach at Walden Pond.
Thursday, July 30, 2009
Sunday, July 26, 2009
Friday, July 24, 2009
True to our vows "I promise to support your dreams and be there for you always." Let this be your year!
Training: Thursday-61 minutes at about 7:45 pace/mile then a 15 minute relaxing swim.
Wednesday, July 22, 2009
Our future ornitholigist eyes this Cardinal's nest outside the window with every passing chance. Life begins anew for bird and marathoner.
Tuesday: easy 6.5 miles
Wednesday: am-easy 3.5 miles, Noon-easy 7.5 miles
pace is approximately 8:00/mile
Monday, July 20, 2009
Sunday, July 19, 2009
Run: 19.5 mi
Bike: 39.0 mi
Sw: 1,600.0 m
Alternate activity hours: 6.03
Friday calisthenics had 30 minutes of rope skipping, easy 5m run on Saturday am at a dogged pace, 14.5m family run this morning with a 5.5 mile walk home.
This week: run by feel with Monday as rest\cross training, re-visit marathon schedule, 24-hour ultra marathon prep for this Friday night (wife's race).
Saturday, July 18, 2009
Then another eight mile bike ride home and later eight miles on the inline skates.
To top it all off a healthy home-made pizza!
Wednesday, July 15, 2009
Tuesday, July 14, 2009
aerobics, baseball/softball, badminton, basketball, calisthenics, cross-country skiing, elliptical trainer, fencing, football, frisbee, golfing, gymnastics, hockey, ice skating, isometrics, lacrosse, martial arts, massage, nordic track, pilates, pool running, racquetball, rock climbing, rowing, snowshoeing, ski machine, soccer, spinning, stair climbing, stretching, surfing, table tennis, tennis, volleyball, walking, water skiing, weight lifting, wrestling, yoga
I biked 23 miles yesterday and walked six miles today. What will it be tomorrow? Swimming in Walden Pond on Thursday for those of you interested.
Sunday, July 12, 2009
With a delightful Summer day mountain bikers, horse back riders, hikers, runners and day-trippers were experiencing excellent trails and good ice cream.
Almost forgot we did some more baking by evidence of this delicious banana walnut bread.
If you want a good walk head to Boston along the wharf to view the tallships moored alongside.
Saturday, July 11, 2009
- Slower running times - well, yeah I've got that
- Insomnia - only once
- Fatigue - yep
- Achy joints - yes
- Lack of motivation - it's like it hits every July
- Frequent cold or flu - none
- lack of energy - shows by not doing push-ups and sit-ups
- Poor recovery after workouts - yesterday's ten miler
- Poor concentration - at times
- Headaches - mild if at any
- General lethargy - plenty of
- Chronic injuries that won't heal - overstretched glute slow to recover
First solution listed is to take a week off from running. I'll do it as the Baystate Marathon is now 99 days out and this cycle needs to break to get some quality training. In years past the pace and mileage would drop only to pick up around September.
Training: inline skating on the Bowker Flats for ten miles in ~60 minutes
Friday, July 10, 2009
ran long - 10 miles in 1:26:10 - had two walking breaks after one hour, first one I picked it up as the mosquitos were swarming, second pickup was on a downhill. Glad that was over, rest of the day to recover finally felt better after a 30 minute walk with my bride.
Wednesday, July 08, 2009
Tuesday, July 07, 2009
Sunday, July 05, 2009
Saturday, July 04, 2009
What's next? Continue base training, explore possibility of a first ever one-mile race on the outdoor track in two weeks.
Thursday, July 02, 2009
Every week we get rain
Have you had enough for it to matter?
I wish it would make the chipmunks hibernate so they would stop stealing the tomatoes from our garden. Fencing and hopefully the neighborhood red-tailed hawk will suppress their vigor.
Wednesday: pm-6M in the Reservation in 44:00
Thursday: am-3.4M at 8:35/mile, pm-38:06 7:13/mile (18:03/18:05 Bowker Flats Loop) for 5M
Monday, June 29, 2009
While Sundays slow long run was eminent it shall not be the imminent pace on the Fourth of July!
training: 2x 3.75 miles (July 4th course)
First Loop-1-6:37, 2-6:49, 3-6:38, 0.75-4:54 (25:05, 6:41\mi.)
~5 min. water and to tie shoes-ran both 0.75m with 30 sec strides
Second Loop-1-6:31, 2-6:32, 3-6:17, 0.75-4:49 (24:10, 6:26\mi)
Sunday, June 28, 2009
Saturday, June 27, 2009
Estimate is ~ two hours of a slugfest, worn and tired run. I could add all the songs played on the iPod from "This Time" to "Let's Make it Right" but my wife says that's a waste of time. She did say return the Garmins if they are not working right.
"Good point Honey, they were gifts where did you get them?"
That's cool as they have a QuickExchange program for returns on failed products. A new Garmin 405 is on its way while the other two go back.
Mike commented on my last post regarding a "foot injury." That's right there was a bit of soreness that faded after a few easy days. Its amazing how the higher miles stresses my body. I'll be keeping JD's no more than 10 miles increase in three weeks in mind.
Thomas called out that two w\o prior to my 5K championship race may be too much. He was right as my race suffered. Also, poor foresight as there were no post racing on the schedule to build to; that was the premier 5K event for the plan.
Check out Michael's blog if you want to get some 5K activity as he has one coming up prior to a marathon build. He is aslo following JD's program so we will be keeping tabs on each other.
These legendary blog posters, Mike andAndrew and Wayne, are on the boards as they kick off their Fall marathon plans.
Wednesday, June 24, 2009
I am halfway through Daniels' book and will be applying the principles learned immediately.
For starters: First three weeks 'foundation' are all easy runs. The pace will go off the Rhody 5K, which is a factor of 58 putting the pace at ~7:19/mile. This will be a recovery/build phase leading to a four week 'early quality' then six weeks of 'transition quality' finishing with four weeks of 'final quality.'
Monday, June 22, 2009
This is the time to shift gears as we are 17 weeks out from the USATF New England Marathon Championships. Its the Baystate Marathon where I ran my first marathon, a Boston Qualifier, flat and fast.
Through the down time I've picked up our ten year old copy of Jack Daniels Running Formula to train smarter. A few insights will be coming out as the weeks follow. For now lets just say the maximum weekly mileage will be right around 7o and not to exceed 80.
Thursday, June 18, 2009
I've been having strain indications on the top of my right foot, overstretched back side of right knee and thought maybe something on the right inner shin. The unusual nerve out of place since the Boston Marathon in the bottom of my left foot is still there, more noticeably when barefoot upon walking after waking. The last sore item to note is both hind quarters need recovery from the combined hills and track work.
The mileage gets reduced until the body catches up, ice gets broken out, intervals will slow to projected race pace and work on shortening the rest period vice going faster. Work on pacing and endurance. Thoughts are to run the intervals at 5:20/mile and monitoring the rest intervals gradually bringing it down to build endurance.
This plan my friends should result in meeting this goal.
9 x 200 meters with 200 meter jog rest w\Kyle
Goal is 40 seconds for each 200 meters
total 1800 meters 5:15/mile (18:51.97) 776 seconds of jog rest
edit: in reflection hind quarters and back of right knee were also "self stretched" recently
Wednesday, June 17, 2009
Ran one short. Somehow? The school had kids doing lap races and then broke out to sports in the area. Trouble was parents\teachers standing in lane one.
400 meter / 200 meter Jog (60-90 sec rest)
Total 3600 meters (5:05/mile average) 767 seconds of jog rest
MO: am-6m hills, pm-6m trails
Saturday, June 13, 2009
PM - 3.00 mi @ 26:34 (8:51 pace) (stroller)
Tuesday AM - 5.00 mi @ 40:18 (8:03 pace)
PM - 600 M Repeats - 2.80 mi @ 14:55.00 (5:19 pace)
Wednesday AM - 5.00 mi @ 38:12 (7:38 pace)
PM - 6.00 mi @ 44:36 (7:26 pace)
Thursday AM - 5.00 mi @ 37:00 (7:24 pace)
PM - Tempo Run - Treadmill - 2.40 mi @ 15:00.00 (6:15 pace)
Friday AM - 5.00 mi @ 35:50 (7:10 pace)
PM - 10.00 mi @ 1:33:02 (9:18 pace)
Saturday AM - 6.00 mi @ 44:58 (7:29 pace)
Sunday AM - 3000 Meter - 1.86 mi @ 10:21.00 (5:33 pace)
AM - ARNWR - 6.00 mi @ 46:38 (7:46 pace)
TOTALS Running: 75.8 mi
The legs didn't start coming around until Thursday morning despite Tuesdays track workout. You sir are not ready to race as the muscle adaptation progresses and takes time. It doesn't quite feel like a competition phase; my mind is not in it as there are no real identified races.
Maybe, call it floundering with recovery until a concrete plan takes place. Looking to the Fall a flat and fast marathon is on the books!
Tuesday, June 09, 2009
Scheduled 8 x 600 meters with a two minute rest.
I figured to run these between 1:53 to 1:57
w\u - 15:31
1-1:00-1:29 oops only ran 300 meters!
8-1:59-1:27 (14:55 total time, 5:19 average)
c\d - 17:08
a little on the slower side, but that's okay!
Sunday, June 07, 2009
Rhody 5K splits were 5:30/5:40/5:49 finishing in 17:35 for 88th overall place, 25th of 123 Masters. A very nice sunny, 70-80 degree morning with a slight breeze. Corkscrew type course very well run race organization and an excellent post-race feed.
A twenty second per mile pace difference is absolutely unacceptable! It didn't feel like that bad out there but when I counted the eighteen or so runners I kept falling behind I knew my pace was dropping. I did try to get some water in at both stations as I was feeling a bit parched. Despite that there was enough in the tank to hold off a few Masters and catch a couple of runners on the dog track.
I should note my pre-race routine was more for a marathon as it was an easy run of the course and very few stretches. For some reason, maybe timing, I didn't do the regular routine. This race was interesting as the men race at 9:30, women at 10:00 and the kids race after the last female finisher.
Looking back in '07 I ran a 17:11 about this time of year. I feel there is some work needing to be done relative to pacing and endurance. A continuation of the 5K program will be coming to bring this trend through to the 4th of July.
Tuesday, June 02, 2009
On the track with 200 meter jog:-
11-36/84 half step start, swallowing breathing mix-up
15-34/82 took a little work
c/d-17:45for 1.85 miles
Steady effort, good recovery (~8-10 seconds longer than the 5/14 workout).
B.A.A. latest news is this free mini-meet in conjunction with USATF-NE. Bill Rodgers is looking to lead a six minute per mile pace on the track for National Running Day
Now a motivational quote for the upcoming 5k:
The good Lord gave you a body that can stand most anything. It's your mind you have to convince. - Vincent Lombardi
Monday, June 01, 2009
Sunday, May 31, 2009
Two speed workouts this week, 800-1600-400-400m, and 9x300m. To cap it off pushed the future Boston Marathon qualifier in the stroller alongside my bride, she captured second in her age group, in a grueling hilly half marathon, should also mention one week out from her full marathon. Some people having trouble with recovery?
Anyhow, next week is 12-15x200m with Kyle, 3x6min. tempo and the Rhody 5K.
Friday, May 29, 2009
Somewhat on track, lacking in quantity are strength training, form drills, stretching, s/u, p/u, squats sessions. Isn't it the case for most?
am: 5 M in 40:35
lunch: 6 M in 48:31
the legs lacked any pop on both runs, attribute it to the rainy-misty cloud we've been in for the week--where's the sun? If you've got some send it over here!
Wednesday, May 27, 2009
9x 300m with a 100 meter jog
Felt pleased with the effort, although it didn't seem like too much work.
Question: What are the proper track markings to follow for the 300 meters?
am- 5 miles in 35:40
pm- 6 miles in 40:36
Tuesday, May 26, 2009
c\d - 15:54
What is the meaning of this workout?
Its on the schedule so I ran it. The pace fell in the McMillan range except the last 400, a tad too fast. I took a cue from Michael as in not looking at splits rounding the track. Thanks!
Sunday, May 17, 2009
The 5K mark is set, not so fast right? First mile 5:22? Unfortunately as unable to rely on any mile splits resorting to running by feel. Next time it'll be better to take time to scout the course as it is so close to home.
Take away is to build speed, should come with time, keep emphasizing the intense focus; if its not painful your training and should be racing.
It was good to chat it up with Jack, the 1976 Boston Marathon Winner at the race.
***on an upbeat note this 5K was faster than any 5K I ran in 2008!
Thursday, May 14, 2009
Which lane do you run your 200s?
Added 400 meter rest after the first to get a break on the wind and bring the total distance to 5000 meters.
Wednesday, May 13, 2009
Tuesday, May 12, 2009
Maybe, an hour or so wasn't enough time to fully digest the food as the pace never hit its mark.
First one too fast 5:34, felt beat for the second, 5:54, then eased on last at 5:54 with a hard final 400 by 5 seconds
Monday, May 11, 2009
Saturday, May 09, 2009
14M in 1:44:28, all was good until the hill at mile 11 where the pace fell back for two miles finishing mile though was back to low 7:00s.
Thursday, May 07, 2009
Ran a 2x 3-2-1 minute tempo with 1/5 minute rest, a few mix-ups on my part, Garmin went to autopause at one point, drizzly rain again, 50 degrees, -actually not a bad workout for my first time running **bonus is only 15 minutes, ~2 miles w\u and 2 miles c\d!
Wednesday, May 06, 2009
Today the legs came around and the rain let up, but it was an easy day so no chance to do a workout. The adaptation period I figure will take a couple of weeks for my body to adjust to the training regimen.
Mike asks me about the 3 min. rest interval on my 5K program, at first I thought it was just a carry over from my marathon program then I realized this is actually right out of "Fast Track" a book co-authored by Suzy Favor Hamilton. I am jumping in at the conditioning phase: Week 5.
did a double today, second one faster as felt groggy from last nights Fourth of July Road Race meeting - looking forward to tomorrow's 3-, 2-, 1- minute tempos
Tuesday, May 05, 2009
Looking further my marathon time showed I should've been able to run the PRT in a 5:23\mile pace. Ahh, you say, that's with proper training for the distance, right.
1-3:41, 2-4:20, 3-3:40, 4-3:41, 5-3:39.
Went to 1200 meter on #2 as wasn't thinking looking for leg turnover had to wear gloves & jacket to bear the strong wind and light rain. Average 5:53/mile.
If you have a minute take a hard look at this short term 5K program I put together:
Monday, May 04, 2009
For those readers not familiar with the PRT it is the semi-annual Physical Readiness Test. Each branch of service conducts a test and each one's branch has slightly different standards. The Navy PRT consists of a sit-reach, sit-ups, push-ups and a 1.5 mile run. Points and categories are awarded based on age and gender.
- Demonstrate flexibility by sitting on the floor legs extended and reach to your toes. Fingers touching or reaching beyond is acceptable. This is either pass or fail. You are now 25% done!
- I was able to do 90 sit-ups, 10 short of my typical, in the alloted two minutes. Rates an Outstanding High
- A tough category for me is the push-ups. Two minutes being way more time than my strength, managed 48 ridiculously looking for a Medium Good.
- The 1.5 mile run was on an out and back course. First time for me on this course, it is a sidewalk along Walloston Beach. The surface is mostly concrete with a few sections of asphalt. My pace had to be adjusted to slip between a group of seven walkers on the way out and the return I popped down and up a high curb to avoid a pedestrian and on-coming participant. Ran this in 8:11 and was given 8:08 based on their last runner crossing the start. Good for a 5:27/mile pace.
Somewhat pleased with the results as it establishes a baseline to build on. I can see the six week program propping all these numbers up soon. The sit-ups should be a definite 100, the push-ups with good form would be nice around 75, and the run should be under 8:00 minutes. For sure!
Saturday, May 02, 2009
Thursday, April 30, 2009
Wednesday, April 29, 2009
An elite first time Boston Marathoner tells His story from the front, like way up there. Check out the part of the Kenyans horsing around.
The next is from a fellow blogger that I follow who just broke another marathon PR! Wayne ran the Hamburg Marathon in a time that I hoped to have been running by now.
Its interesting to read and learn from these accounts as there may be something for the rest of us to apply in our own marathoning, consider this as part of your acquired learning experience.
easy 80 minutes yesterday in unusually dry oppressive 95 degree heat out in the Reservation
today a "quick" 5 miles in ~34 minutes on Haynes Loop as cooler temps prevailed
Monday, April 27, 2009
An old Sioux Indian proverb says: "If you don't know where you are going, any path will take you there."
The first step down the road to a greater level of running success is selecting a destination.
1. Establish a Definite Chief Aim -Napolean Hill - "in what do you truly believe?"
2. Practice the Law of Increasing Return - spend the time and effort in stretching and strengthening; look for the feedback, one step at a time
"have the vision to see your future . . . and the will to grasp it."
By the gift of the Creator I hereby recognize in my mind a goal above my previous Masters achievement in the 5K (17:00) to 16:40 in the year 2009.
Sound Health - use nutrition tips from Fast Track
Fear and Worry - Open PR well below this mark, feel the confidence
Indecision and Doubt - Age not an obstacle
Peace of Mind - Work strength training and plyometrics to put the mind at ease
Positive Mental Attitude - Always for every second of the 16:40 race
Saturday, April 25, 2009
Thursday, April 23, 2009
Fellow BAA runners speak of what it takes to run a fast Boston Marathon.
Wednesday, April 22, 2009
- Photography by George Ross
- Jim Rhoades
- Associated Press on Yahoo!
- Erik Gallant
- Universal Sports Video
- Scott Mason
training: light stretching yesterday, leg muscles feel tight but not painful
Tuesday, April 21, 2009
The goal: a 2:48 or at least break my masters PR of 2:49:13 from 2007. 2007 also last my marathon run. A sense of uncertainty loomed. But, not to overrule a hint of confidence, for having run the marathon many times faster it was certainly an achievable goal.
Not so fast, February I failed to run the marathon distance in Hyannis at an 8:00/mile pace, having to walk \run the last 10K. Later in March my half-marathon time was a 1:23:26 predicting the marathon to be 2:55:58, but, not necessarily on the Boston course. It was the beginning of March that Boston Marathon training resumed picking up from the first week of January.
I'll count my blessings as five weeks is not enough preparation for Boston! An extremely supportive family, a God given talent, a strong desire to achieve a goal and mental training are all a tribute to this year's journey.
So, how was the race?
Drive to Boston ($27 parking), take a bus to Hopkinton (couldn't wait to get off that bus), limber up and in the corral for the national anthem and F-15 flyover. Note, several key mental training factors here, one my wife also ran the race so being together right up to the start helped, second is being able to blend "Saving Private Ryan" symbols (national anthem, military flyover) and WWII GI struggles and sacrifices.
1. 6:32 -2:48 not achievable at this pace for a downhill mile, passed by 100s
2. 6:11 -a little too far in the other direction, chill out
3. 6:17 -starting to get to the sweet spot. 5K -19:40 -okay let's go for sub 20:00 minutes every 5K
4. 6:16 -still going downhill
5. 6:34 -first "real" hill
6. 6:23 -runners starting to thin and get their paces. 10K -39:36 on target
7. 6:23 -ugly but loveable section as its flat, tuck in behind to avoid the wind, poor group formation, took gel in prep for hill
8. 6:35 -another hill cruising. 15K -59:41 still under by 19 seconds.
9. noisy Natick
11. maybe a 22:11 as I must've bumped the watch taking off the gloves, sun warming.
12. reset the watch, lost time waddling. 20K -1:19:49 11 seconds under, gloves back on, looked for friends at 4, 9, 10, 12, did the cold\wind\economy keep them away?
13. 6:29 -reset the watch, screaming tunnel a bit much, they are over the top. 1:24:13 Half. Can I negative split? It would be my first but up for the challenge and feeling good.
14. 6:27 -that's the way!
15. 6:38 -reality sets in, this is work. 25K -lost 5 seconds
16. 13:03 -hill climbing over Route 128 takes alot of runners back
17. 6:41 -the "meat and potatoes" you gotta have strength for the Newton Hills. 30K -lost 24 seconds
18. 6:27 -watched teammate pass me and drink Coca-Cola, later catch but unable to hold
19. 6:44 -JK hill its more work
20. 7:00 -Heartbreak, dig deep work hard. 35K -lost 51 seconds, this hurt
21. 6:30 -easy on the hill down BC, glanced at gravestones
22. 6:36 -losing focus, feeling the tiredness. Cleveland Circle the Army troops are line marching with full packs, flashback to young faces sacrificing themselves in honor of our great country in WWII.
23. 6:22 -regained a new breath, focus and relaxation. 40K -lost 11 seconds
24. 6:31 -push it or you won't get there
25. ? one mile to go was 2:42:00? did it really take eight minutes on the last mile?
Finish 2:50:24 at a 6:30/mile average. Second Half 1:58 slower. 2:42:12 Age Graded Time.
Temperature ~45 with 10-20 mph head winds. Post-race massage along with immediate fluid hydration. I recall walking with the volunteer, after catching my breath, asking for water.
As I write this the legs and energy are better than any Boston I have ever ran. In the race its a matter of keep pushing to the redline point, never broaching, push your limit, reserve to the end to endure the course. The downhills were light not heavy and fast. But, this now good feeling leaves me wondering should I have taken a greater risk?
1 -Sudbury Resident
7 -Masters in Massachusetts
19 -BAA Runner
6 -BAA Masters Team
Amazingly Kyle posted another marathon PR. Congratulations!
Thanks to all for reading and your well wishes; maybe we'll see you here next year!
Sunday, April 19, 2009
Saturday, April 18, 2009
Friday, April 17, 2009
Now, heading into to the Boston Marathon Bib Number Pick-up. Enjoy the day as its supposed to hit 70 degrees. :-)
A good value in this run is to have the mindset of a rehearsal, as in you will be running this pace on marathon day. No exceptions.
The "Saving Private Ryan" mental training continues.
Friday, April 10, 2009
Thursday a 2 x 20 minute tempo Tempo Run - total and average 42:46.00 (6:22 pace)
Friday 7.25m at an 8:05 pace
Saturday an excellent Morse Road hill run for six miles in 43 minutes
Sunday a slow and tired 11.25 at a 8:39 pace, it was cold and windy, what gives?
Monday: 7 mi, 50:35 (7:13 / mi), could've really cranked on the trails
Tuesday: 5 x 1000 at 10k pace, I think most of these were at sub-6:00 / mi. not shooting for the moon here.
One more workout left for the week is 5k at marathon pace.
Mental preparation is ongoing, especially given the lack of training as this feels like I am just coming out of the base build phase vice sharpening.
I am thinking Saving Private Ryan may be a good movie to see. Ryan Hall reports watching Passion of the Christ.
If you see me running down Boylston Street like I am trying to run off a soon to be blown up bridge you'll know why.
Wednesday, April 08, 2009
Wednesday was an easy 7 miles in 57 minutes.
Today 2 x 20 minutes at Marathon Pace. 2007 Workout
w\u (1.07m) + Mossman Loop 1 (3.35m) = 29:12 a 6:36\m avg. for 4.42 miles
Rest (jog) = .66m for 5:58
Mossman Loop 2 = 22:17 a 6:39\m avg.
*Mossman loop now has a sidewalk which may make the loop slightly shorter.
c\d = 1.58m for 13:01
Total of 1:10:29 running a 7:02\m avg. for 10 miles.
Tuesday, April 07, 2009
3x 800-600-600 on tap for the day
McMillan puts the pace at 2:50-2:54 and 2:08-2:11
right on the mark, very sweet considering last week's debacle
Monday, April 06, 2009
Bonked another w\o on Saturday wanting to walk at 3.5 miles. Saved face the next day knocking out a 14-miler at a 6:28 pace, felt comfortable.
Last week's incomplete workouts:
MLR of 10-13M
Tempo of 8-11M
It seems my body was off by one day from the schedule. Today was on the mark, easy, measly 3.5 miles in 24 minutes.
Thursday, April 02, 2009
Medium Long Run scheduled for 10-13 at 30 seconds over marathon pace. Ran it on the treadmill pulling off after nine miles. Realized after wringing out my singlet that the room was too warm. My being out of shape doesn't help matters.
Held 6:58\mile for seven miles then scaled it back.
9m on a woodway in 66:58 average pace of 7:26\mile
Wednesday, April 01, 2009
Tuesday, March 31, 2009
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
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).
Saturday, March 28, 2009
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
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
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.
3 mile w\u: 26:34 8:51\mile
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
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.
easy recovery five miler today in 39:55. 15 minutes stretching and in the gym.
Sunday, March 22, 2009
Goal: Miles 0-6 at 7:00 to 8:00 for 42:00 to 48:00
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: Miles 6-14 at 6:17 to 6:37 for 50:16 to 52:56 TOTAL TIME: 1:32:16 to 1:40:56
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
Any guesses on me goal marathon time? Beat previous Masters PR!
Friday, March 20, 2009
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
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
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
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
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
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
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
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:
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?
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
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.
Saturday, February 28, 2009
Sunday, February 22, 2009
Now, if I could only get back on the real training regimen I should think a qualifier would be in the works come Boston.
Oh, the specifics? Unofficial 4:12 with a 1:45 half. Weeks total: 31.2 miles.