13 miles
1:23:26
6:25 avg pace
Workout: 2-miles @ 6:10, 2@5:50, 2@6:10, 2@5:50, 2@6:10 (10-mile workout)
Actual:
6:08, 6:08, 5:48, 5:49, 6:08, 6:07, 5:42, 5:41, 6:11, 6:09
2 miles warmup
1 mile cool down
It's funny how the body never seems to feel quite ready for a workout until you get into it. I really didn't think I'd be able to make all 10-miles @ the goal paces...just not feeling it to start out the run, but I made my way out there anyway, and got myself moving. Easy warmup from my place down Memorial to the park. Started the harder miles @ the water fountain there at Crestwood and Memorial and headed straight into the park there. It felt good to be able to move comfortably at sub-6:10 pace, then to transition smoothly to 5:50. The trick for me would be the transition back, and it felt pretty good. Along the way, saw Geoff going the opposite direction, I would imagine doing the same workout. He looked to be moving good, so I'm sure he nailed it too.
Stomach issues began to haunt me during miles 7 and 8, but I toughed it out, knowing that for miles 9 and 10 I would start heading back down Memorial and hit the Shell station on the way back home. The final mile was actually only .85 miles, as I hit there, and had to stop. Then I just slow-ran the final 1.15 miles and hit 13 on the nose and stopped. Stretching and core and I called it a night.
Wednesday, November 18, 2009
11/17 Easy Run - 8 Miles
8 miles
57:24
7:10 avg pace
8:08, 7:48, 7:10, 6:40, 6:57, 7:15, 6:56, 6:26
Easy run to the park, a loop and back. Thought about doing 10 miles, but I have a big workout to be done either tomorrow (Wednesday night) or Thursday... a 10-mile workout built into a 13 mile run. I'm actually, in an odd way, pretty excited about it. Guess we'll see how it all plays out.
57:24
7:10 avg pace
8:08, 7:48, 7:10, 6:40, 6:57, 7:15, 6:56, 6:26
Easy run to the park, a loop and back. Thought about doing 10 miles, but I have a big workout to be done either tomorrow (Wednesday night) or Thursday... a 10-mile workout built into a 13 mile run. I'm actually, in an odd way, pretty excited about it. Guess we'll see how it all plays out.
Tuesday, November 17, 2009
11/16 Kenyan Way Hill Workout - 6 Miles
Workout: 4x1-mile on the cloverleaf, progressive, 3 min rest
5:41, 5:22, 5:20, 5:00
Not much warmup done for this one. I ran into Jayce after he'd completed one...he said his 2nd was going to be @ 6:10 pace, so I committed to running at least the first quarter behind him to get a little blood flow in the legs before getting moving. Once I went by him, I cruised on in. At best, the first one might have been 5:35 if I'd started out a little quicker.
Good workout. Chatted with Sean about the upcoming Uptown Park Turkey Trot. Planning how to approach and what I need to do mentally to be prepared for the race. He gave me some very good input on what to do and I find myself very much looking forward to the run. Hopefully the weather will be nice and cooperative, and I have no doubt it will be a good field that I can "use" to help me run to a good time.
5:41, 5:22, 5:20, 5:00
Not much warmup done for this one. I ran into Jayce after he'd completed one...he said his 2nd was going to be @ 6:10 pace, so I committed to running at least the first quarter behind him to get a little blood flow in the legs before getting moving. Once I went by him, I cruised on in. At best, the first one might have been 5:35 if I'd started out a little quicker.
Good workout. Chatted with Sean about the upcoming Uptown Park Turkey Trot. Planning how to approach and what I need to do mentally to be prepared for the race. He gave me some very good input on what to do and I find myself very much looking forward to the run. Hopefully the weather will be nice and cooperative, and I have no doubt it will be a good field that I can "use" to help me run to a good time.
Monday, November 16, 2009
11/15 Easy Run - 8.26 Miles
8.26 miles
1:04:37
7:49 avg pace
7:59, 8:04, 7:46, 7:45, 7:30, 7:45, 7:53, 7:48
Nothing special... easy run to loosen the legs.
1:04:37
7:49 avg pace
7:59, 8:04, 7:46, 7:45, 7:30, 7:45, 7:53, 7:48
Nothing special... easy run to loosen the legs.
11/14 - Kenyan Way Long Run - 15 Miles
15 miles
1:38:48
6:35 avg pace
7:48, 7:12, 7:04, 6:53, 6:47, 6:53, 6:36
6:34, 6:24, 6:24, 6:25, 6:10, 5:51, 5:48
5:52
I had every intention to take this run much easier than was done. Should all these guys do the marathon, it was great today to have both Bill and Geoff there today. But, you get into the run, you're feeling good, and the group you're with feeds off of each other and you just go. No real damage done...just a little more hammering than was really necessary. All in all, though, I think we all had fun and came away with good feelings in the legs for having let it go for a few miles there.
1:38:48
6:35 avg pace
7:48, 7:12, 7:04, 6:53, 6:47, 6:53, 6:36
6:34, 6:24, 6:24, 6:25, 6:10, 5:51, 5:48
5:52
I had every intention to take this run much easier than was done. Should all these guys do the marathon, it was great today to have both Bill and Geoff there today. But, you get into the run, you're feeling good, and the group you're with feeds off of each other and you just go. No real damage done...just a little more hammering than was really necessary. All in all, though, I think we all had fun and came away with good feelings in the legs for having let it go for a few miles there.
Friday, November 13, 2009
11/13 Easy Run - 6.6 Miles
6.6 miles
48:02
7:16 avg pace
7:49, 7:17, 7:24, 7:05, 7:02, 7:06
Nothing too special here. Nice little stroll around the bayou and a little extra down Jackson Hill. Feeling good and a nice, short, long run tomorrow morning.
Did a little Happy Hour out with some work folks...now time to relax, get some rest, get hydrated again and be ready to run some quality miles tomorrow.
48:02
7:16 avg pace
7:49, 7:17, 7:24, 7:05, 7:02, 7:06
Nothing too special here. Nice little stroll around the bayou and a little extra down Jackson Hill. Feeling good and a nice, short, long run tomorrow morning.
Did a little Happy Hour out with some work folks...now time to relax, get some rest, get hydrated again and be ready to run some quality miles tomorrow.
Wednesday, November 11, 2009
11/11 Kenyan Way Speed Workout - 13.19 Miles total
Workout: 3x3-miles w/5 min rec
Goal
First 3-miles - 6:10 avg
Second 3-miles - 5:55 avg
Third 3-miles - 5:40 avg
Actual
First - 6:01, 5:59, 6:01
Second - 5:48, 5:48, 5:53
Third - 5:38, 5:36, 5:40
2.19 mile warm up @ 16:26
2 mile cool down @ 16:05
Legs are wiped out now. Great workout that, like Bill mentioned in one of his posts, not sure why the effort was so difficult, when I ran the half faster than the 3 of these average out to, and it was 4 miles longer than the effort today. Why was the last one so taxing? Not sure, but nonetheless, feel really good about the effort today. Now, nothing but steadily easy paced runs from tomorrow through Sunday, back to Hills on Monday.
Goal
First 3-miles - 6:10 avg
Second 3-miles - 5:55 avg
Third 3-miles - 5:40 avg
Actual
First - 6:01, 5:59, 6:01
Second - 5:48, 5:48, 5:53
Third - 5:38, 5:36, 5:40
2.19 mile warm up @ 16:26
2 mile cool down @ 16:05
Legs are wiped out now. Great workout that, like Bill mentioned in one of his posts, not sure why the effort was so difficult, when I ran the half faster than the 3 of these average out to, and it was 4 miles longer than the effort today. Why was the last one so taxing? Not sure, but nonetheless, feel really good about the effort today. Now, nothing but steadily easy paced runs from tomorrow through Sunday, back to Hills on Monday.
11/10 Easy Run - 10 Miles
10 miles
1:10:29
7:02 avg pace
8:10, 7:31, 7:15, 6:58, 6:52
6:55, 6:45, 6:49, 6:44, 6:25
Got started later than hoped, as I was late getting out of work. Easy run down to the park, loop twice and headed back down Blossom. Was a nice, cool evening out, making things feel pretty darn good.
Big workout Wednesday night. 3x5k starting at marathon pace, then taking 15-seconds off the pace for each of the successive 5k. Part of me says, "Don't sweat this workout...you did 13 miles @ 5:45 just a couple of weekends ago...this is only 9." Then there's another part of me that says, "9-miles is a long time to be doing a workout...with 12 total miles in store for your night...on a Wednesday." Should be an interesting workout, but I'm looking forward to getting it started and completed, as this weekend's run is a relatively short 13 miles, with no marathon pace miles.
1:10:29
7:02 avg pace
8:10, 7:31, 7:15, 6:58, 6:52
6:55, 6:45, 6:49, 6:44, 6:25
Got started later than hoped, as I was late getting out of work. Easy run down to the park, loop twice and headed back down Blossom. Was a nice, cool evening out, making things feel pretty darn good.
Big workout Wednesday night. 3x5k starting at marathon pace, then taking 15-seconds off the pace for each of the successive 5k. Part of me says, "Don't sweat this workout...you did 13 miles @ 5:45 just a couple of weekends ago...this is only 9." Then there's another part of me that says, "9-miles is a long time to be doing a workout...with 12 total miles in store for your night...on a Wednesday." Should be an interesting workout, but I'm looking forward to getting it started and completed, as this weekend's run is a relatively short 13 miles, with no marathon pace miles.
11/9 Hill Workout - 6.83 Miles
6.83 miles
45:20
6:38 avg pace
2 miles warmup & cool down @ 7:35
5 Miles on the cloverleaf
6:34, 6:07, 6:01, 6:05, 6:37
I felt good most of this run, but at the end of the 4th mile, and for most of the 5th mile, my right calf was starting to bother me. Actually, now that I type that, I don't remember which calf it was...could have been the left. That's what I get for not blogging right after the workout.
Core and stretching and called it a night.
45:20
6:38 avg pace
2 miles warmup & cool down @ 7:35
5 Miles on the cloverleaf
6:34, 6:07, 6:01, 6:05, 6:37
I felt good most of this run, but at the end of the 4th mile, and for most of the 5th mile, my right calf was starting to bother me. Actually, now that I type that, I don't remember which calf it was...could have been the left. That's what I get for not blogging right after the workout.
Core and stretching and called it a night.
Sunday, November 8, 2009
11/8 - Easy Run 8.2 Miles
8.2 miles
58:37
7:09 avg pace
7:43, 7:24, 7:03, 7:01, 6:56, 6:50, 6:58, 7:03
Nothing too eventful for this run. Got out in the early afternoon for a loop of the park and back home. A little stretching and core after. Felt good and relaxed easing my way through the run.
58:37
7:09 avg pace
7:43, 7:24, 7:03, 7:01, 6:56, 6:50, 6:58, 7:03
Nothing too eventful for this run. Got out in the early afternoon for a loop of the park and back home. A little stretching and core after. Felt good and relaxed easing my way through the run.
11/7 Kenyan Way Marathon Simulation Long Run - 21.17 Miles
21.17 miles
2:21:03
6:39 avg pace
Goal: Middle 11-miles @ goal marathon pace
Splits
Warmup Miles
8:07, 7:26, 7:23, 7:11, 7:11, 7:10
Marathon Pace Miles
6:24, 6:00, 6:02, 6:03, 6:01, 5:54, 5:57, 5:57, 6:06, 6:04, 5:58 - 1:06:30 (6:03 avg)
Cool down Miles
7:17, 7:19, 7:11, 6:59
I got out there this morning, quite honestly, not feeling all that confident about being able to hit the goal pace, which I had actually mentally set between 6:05 and 6:10. The legs were a little less than rested, and when that happens, generally, the achilles is just not far behind on feeling fatigued. We hit the 2nd water stop @ 6 miles, and I had already made up my mind that even with my legs feeling how they did, I'd just run the right paced miles as long as I could and take what the day gives me.
Geoff and I started out together for that first mile, and it felt pretty easy... turns out we were just below the pace I was shooting for @ 6:24, so at that point, I got myself focused and got on pace. He and I got separated at this point which might have been the best thing for me on this particular day. I was feeling pretty good as I got going, but somehow really seemed to thrive off the focus that came with the quiteness and alone running... kinda strange. We headed down W Dallas towards River Oaks and thing to RO. I felt pretty smooth and am very happy that my miles were pretty steady with just a few seconds difference from one to the other.
One frightening, almost maddening, moment came about 8 miles into this effort when I looked at my Garmin and notice the battery was low. I had been running the backlight, and knew that would sap the power quicker, so I turned it off, and just prayed that the batt would last at LEAST through the 11th marathon paced mile. Fortunately, it went to the end.
My biggest slowdown came at the worst time. The legs were starting to feel it, although I won't say I was feeling bad... just feeling the miles, as I got to the exit of River Oaks. We come out on Kirby, make the left on Shephard and the next left onto Memorial to head towards Memorial Park. At this point, I began to have to navigate around people to stay on the sidewalk and on pace. It only became a mile challenge, but those two miles were the slowest of the 2nd half of this portion of my run.
I hit the park and made the right hand turn, and the entire last mile was run on the cinder path. It's strange because I felt like I'd completely fallen off pace at this point, and was preparing myself to turn in a 6:15 mile or something like that. But I committed to staying relaxed and steady even if I didn't feel the best. Just before I completed the final mile, I saw Bill going the opposite direction, heard his encouraging words and finished mile.
I looked at that split of 5:58 and just gave myself a small, subtle little fist pump in the air cause I felt really good about what had just happened. Then, quite possibly the best thing that could happen mentally for me happened. I got myself together and started my easy, easy run back to Jackson Hill from just past the tennis courts at Memorial. As I got about half a mile into my cool down miles, I noticed that I was running around 7:15 pace. I thought that had to be wrong...it felt like I was crawling, or as my neighbor used to say down in League City, doing the "old man shuffle". It took 2 miles for me to start feeling like my legs felt okay again, and the last 2 miles back to base...I gotta tell ya, I was feeling pretty good. I was ready to be done when I was done, but while I was moving, I was moving pretty effortlessly for those last 1.5-2 miles.
A great run, and a great effort mentally, as those marathon paced miles come in right around my goal marathon pace. Great stuff.
2:21:03
6:39 avg pace
Goal: Middle 11-miles @ goal marathon pace
Splits
Warmup Miles
8:07, 7:26, 7:23, 7:11, 7:11, 7:10
Marathon Pace Miles
6:24, 6:00, 6:02, 6:03, 6:01, 5:54, 5:57, 5:57, 6:06, 6:04, 5:58 - 1:06:30 (6:03 avg)
Cool down Miles
7:17, 7:19, 7:11, 6:59
I got out there this morning, quite honestly, not feeling all that confident about being able to hit the goal pace, which I had actually mentally set between 6:05 and 6:10. The legs were a little less than rested, and when that happens, generally, the achilles is just not far behind on feeling fatigued. We hit the 2nd water stop @ 6 miles, and I had already made up my mind that even with my legs feeling how they did, I'd just run the right paced miles as long as I could and take what the day gives me.
Geoff and I started out together for that first mile, and it felt pretty easy... turns out we were just below the pace I was shooting for @ 6:24, so at that point, I got myself focused and got on pace. He and I got separated at this point which might have been the best thing for me on this particular day. I was feeling pretty good as I got going, but somehow really seemed to thrive off the focus that came with the quiteness and alone running... kinda strange. We headed down W Dallas towards River Oaks and thing to RO. I felt pretty smooth and am very happy that my miles were pretty steady with just a few seconds difference from one to the other.
One frightening, almost maddening, moment came about 8 miles into this effort when I looked at my Garmin and notice the battery was low. I had been running the backlight, and knew that would sap the power quicker, so I turned it off, and just prayed that the batt would last at LEAST through the 11th marathon paced mile. Fortunately, it went to the end.
My biggest slowdown came at the worst time. The legs were starting to feel it, although I won't say I was feeling bad... just feeling the miles, as I got to the exit of River Oaks. We come out on Kirby, make the left on Shephard and the next left onto Memorial to head towards Memorial Park. At this point, I began to have to navigate around people to stay on the sidewalk and on pace. It only became a mile challenge, but those two miles were the slowest of the 2nd half of this portion of my run.
I hit the park and made the right hand turn, and the entire last mile was run on the cinder path. It's strange because I felt like I'd completely fallen off pace at this point, and was preparing myself to turn in a 6:15 mile or something like that. But I committed to staying relaxed and steady even if I didn't feel the best. Just before I completed the final mile, I saw Bill going the opposite direction, heard his encouraging words and finished mile.
I looked at that split of 5:58 and just gave myself a small, subtle little fist pump in the air cause I felt really good about what had just happened. Then, quite possibly the best thing that could happen mentally for me happened. I got myself together and started my easy, easy run back to Jackson Hill from just past the tennis courts at Memorial. As I got about half a mile into my cool down miles, I noticed that I was running around 7:15 pace. I thought that had to be wrong...it felt like I was crawling, or as my neighbor used to say down in League City, doing the "old man shuffle". It took 2 miles for me to start feeling like my legs felt okay again, and the last 2 miles back to base...I gotta tell ya, I was feeling pretty good. I was ready to be done when I was done, but while I was moving, I was moving pretty effortlessly for those last 1.5-2 miles.
A great run, and a great effort mentally, as those marathon paced miles come in right around my goal marathon pace. Great stuff.
11/6 - Easy Run - 7.26 Miles
7.26 miles
50:02
6:53 avg pace
7:13, 7:14, 6:45, 6:16, 7:19, 6:50, 6:38
Yeah, I was all over the place this run, but all in all, felt good and relaxed, as I took a lunch time run to get some miles earlier in the day than normal, knowing that I have a Saturday long run of 22 miles.
50:02
6:53 avg pace
7:13, 7:14, 6:45, 6:16, 7:19, 6:50, 6:38
Yeah, I was all over the place this run, but all in all, felt good and relaxed, as I took a lunch time run to get some miles earlier in the day than normal, knowing that I have a Saturday long run of 22 miles.
11/5 - Easy, Short Run - 4.86 Miles
4.86 miles
36:46 total time
7:33 avg pace
Just an easy run, when my legs were not feeling too good, and just needed to make sure to get some miles in.
36:46 total time
7:33 avg pace
Just an easy run, when my legs were not feeling too good, and just needed to make sure to get some miles in.
Thursday, November 5, 2009
To Full or to Half...That Is The Question
I've had some discussion with Sean about the marathon, and have left it up in the air as to what will be the route I take come January. After the Houston Half, as he and I talked, there arose a lot of things to consider to help determine what was the best course of action.
First of all, in my opinion, for all races from 5k and above, there is little better the help build your strength than marathon training...especially intense, full mileage training. Not just talking about the longer run on Saturday. The long interval workouts, the threshold pace runs, the progressive workouts, all of it geared to build your strength and endurance for the marathon, but the additional benefit is the strength you develop for the shorter races as well, even before you get to doing speed for those shorter races. My race plan for 2010 involves lots of Spring racing, including almost all of the Spring Series races and the Summer track meets @ Rice, so the marathon training in itself will prepare me for that.
On the flip side of that, however, is what maxing out the marathon can/will do to the body in the days and weeks after. The recovery can be as long as 4-5 weeks, but can be remedied with a couple of things done right. High mileage training leading to the marathon can help shorten the recovery time. Proper actions taken in the days and couple of weeks following (easy, easy running, ice-baths, massage(s)) can shorten up recovery time. Lastly, not trying to jump into workouts too quickly, which would promote injury, will also help speed recovery.
Another point of consideration is trying to figure out and discussing exactly what my running style, running form and body type are best geared up for...fast marathons, or fast @ half-mary and shorter? Am I a 5k guy? Or can I be a strong marathon runner. In all honesty, the jury is still out on this one. I have my marathon goal in mind, and it's right on the edge of a running calculator's equivalent time based on my half-marathon. I feel confident in my building strength, the training, and in my God-given abilities...there's just a couple of big things. (1) Running at that time would take me deep into uncharted marathon territory. (2) There is the expected pain that will come late in the race that I've never had to fight through like that, so this will be a battle I've never fought before. Boston was a battle in and of itself, and while I PR'd and ran the best I could that day, the greater victory was how I feel like I handled the pain for the first time in my marathon running career. I'd have to do it even better than that this time around.
So, here is the deal I've made with myself. I'm going to do every bit of the training that my body can take for the next month, up to the cut-off date for changing races. There are three 20+mile runs in there, 2 of which are marathon "simulation" runs. The third one of 24 miles is set for December 5th...4 days before the cut-off. I'll have a very good idea of what my body is doing and how I'm responding to the training after that run. I'll also have time to talk with Sean about what's going on, how I'm feeling, how my mileage is, how my workouts are going and decide if the marathon is doable successfully.
In all honesty, to wrap up this line of thinking, I'm definitely leaning towards the marathon. There is something about the appeal of pushing my body and my fitness to places it's never been. To get a good guage of my fitness level and my marathon speed, and set the race plan appropriately and execute it and come away with a mind-blowing time for me...that draw is just too strong for me to ignore. So, my hope is that my body is responding well. To some degree it will all start with this weekend's 22-miler (11 @ goal marathon pace). Everything on the schedule to this point has been to run steady, even if I end up running harder by the end of it, it's just a progression through the miles. This Saturday, however, will be about hitting a planned time, and following a structure to the run...5-miles easy, 11-miles as if I'm in the marathon, 6-miles easy. I'm looking forward to it, and actually feel little to no pressure. This year's marathon training is all about seeing if my body can handle what I want to put it through, as well as handle the racing it will be, hopefully, prepared to do come January.
First of all, in my opinion, for all races from 5k and above, there is little better the help build your strength than marathon training...especially intense, full mileage training. Not just talking about the longer run on Saturday. The long interval workouts, the threshold pace runs, the progressive workouts, all of it geared to build your strength and endurance for the marathon, but the additional benefit is the strength you develop for the shorter races as well, even before you get to doing speed for those shorter races. My race plan for 2010 involves lots of Spring racing, including almost all of the Spring Series races and the Summer track meets @ Rice, so the marathon training in itself will prepare me for that.On the flip side of that, however, is what maxing out the marathon can/will do to the body in the days and weeks after. The recovery can be as long as 4-5 weeks, but can be remedied with a couple of things done right. High mileage training leading to the marathon can help shorten the recovery time. Proper actions taken in the days and couple of weeks following (easy, easy running, ice-baths, massage(s)) can shorten up recovery time. Lastly, not trying to jump into workouts too quickly, which would promote injury, will also help speed recovery.
Another point of consideration is trying to figure out and discussing exactly what my running style, running form and body type are best geared up for...fast marathons, or fast @ half-mary and shorter? Am I a 5k guy? Or can I be a strong marathon runner. In all honesty, the jury is still out on this one. I have my marathon goal in mind, and it's right on the edge of a running calculator's equivalent time based on my half-marathon. I feel confident in my building strength, the training, and in my God-given abilities...there's just a couple of big things. (1) Running at that time would take me deep into uncharted marathon territory. (2) There is the expected pain that will come late in the race that I've never had to fight through like that, so this will be a battle I've never fought before. Boston was a battle in and of itself, and while I PR'd and ran the best I could that day, the greater victory was how I feel like I handled the pain for the first time in my marathon running career. I'd have to do it even better than that this time around.
So, here is the deal I've made with myself. I'm going to do every bit of the training that my body can take for the next month, up to the cut-off date for changing races. There are three 20+mile runs in there, 2 of which are marathon "simulation" runs. The third one of 24 miles is set for December 5th...4 days before the cut-off. I'll have a very good idea of what my body is doing and how I'm responding to the training after that run. I'll also have time to talk with Sean about what's going on, how I'm feeling, how my mileage is, how my workouts are going and decide if the marathon is doable successfully.
In all honesty, to wrap up this line of thinking, I'm definitely leaning towards the marathon. There is something about the appeal of pushing my body and my fitness to places it's never been. To get a good guage of my fitness level and my marathon speed, and set the race plan appropriately and execute it and come away with a mind-blowing time for me...that draw is just too strong for me to ignore. So, my hope is that my body is responding well. To some degree it will all start with this weekend's 22-miler (11 @ goal marathon pace). Everything on the schedule to this point has been to run steady, even if I end up running harder by the end of it, it's just a progression through the miles. This Saturday, however, will be about hitting a planned time, and following a structure to the run...5-miles easy, 11-miles as if I'm in the marathon, 6-miles easy. I'm looking forward to it, and actually feel little to no pressure. This year's marathon training is all about seeing if my body can handle what I want to put it through, as well as handle the racing it will be, hopefully, prepared to do come January.
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