Target: 17 miles @ 8:45 pace Garmin link
18.28 miles
2:37:40
8:37 pace
Yesterday I got up early after not enough sleep and decided to finish out the week in Philadelphia, rather than attempting a long run in unfamiliar territory. Took the old familiar loop, but did a U-turn at the 9.5 mark to squeeze 18 miles out of a 15-mile course (ending at the convenience store a mile from home to buy a Powerade). It wasn't hard to settle into a 8:35 pace and keep it more or less there. Only the last mile, which was on top of the target distance, was a little uncomfortable. I should have quit at 17, but the next long run is 20 miles, and I worry about being psyched out for it.
I'm now in a Starbucks in New York - here for the the NY Asian Film Festival. I'm grabbing Internet access when available, and haven't been successful uploading yesterday's run from the Forerunner yet. The bus I took here from Phila had wi-fi, and I thought I had uploaded it, but apparently it was not successful.[UPDATE - link now uploaded]
Today is a rest day, but I should be able to get some running in while in New York. I'm looking forward to exploring Central Park, and the Manhattan Waterfront Greenway path, which has an entrance ramp about a block from Julian's apartment and runs pretty much the length of Manhattan along the west side.
Sunday, June 21, 2009
Thursday, June 18, 2009
Week -14 - Tempo - 7 miles
7.74 miles Garmin Link
1:00:??
Miles 2-6: 7:35 pace, target 7:44 - 7:46 overall pace
Rain was pouring like crazy off and on this morning, but Chris and I finally decided to take our chances during a lull around 8:30, and it only rained lightly while we were out. I don't mind some rain, and it was cool, which was a nice change. We comfortably stayed ahead of the 7:44 target pace for the middle 5 miles of the run. I have been purposely keeping the first mile slow for these runs, and it seems to help keep the remainder of the run pain-free. I did not get the Forerunner shut off until several minutes after we stopped, but I do recall it reading exactly 1 hour at the finish with a 7:46 overall pace, even with the slow first mile.
Next run I will either do on my usual route on Saturday or in Central Park in New York on Sunday. I will be in New York for a week for the NY Asian Film Festival.
1:00:??
Miles 2-6: 7:35 pace, target 7:44 - 7:46 overall pace
Rain was pouring like crazy off and on this morning, but Chris and I finally decided to take our chances during a lull around 8:30, and it only rained lightly while we were out. I don't mind some rain, and it was cool, which was a nice change. We comfortably stayed ahead of the 7:44 target pace for the middle 5 miles of the run. I have been purposely keeping the first mile slow for these runs, and it seems to help keep the remainder of the run pain-free. I did not get the Forerunner shut off until several minutes after we stopped, but I do recall it reading exactly 1 hour at the finish with a 7:46 overall pace, even with the slow first mile.
Next run I will either do on my usual route on Saturday or in Central Park in New York on Sunday. I will be in New York for a week for the NY Asian Film Festival.
Monday, June 15, 2009
Week -14: Speed Intervals
10K (6.2 miles) Garmin Link
Started from work at 7:00, so it was cooler than lunchtime, but still muggy. Since the track is not open this early, I jogged down to the rec path and started the speed work there. I set the Forerunner to metric and used it to measure the distances. The interval setting does not handle variable distances, so I just hit the lap button between each section. I did miss the button after the second interval, so had to estimate the time based on subtracting the previous rest interval time.
I'm satisfied with the times, on average faster than the target. I did have to walk the last three rest intervals to recover. Speed day is the shortest day on the running schedule, but it is the most challenging for me. I think that is typical of older runners. Judging from what I've read, we tend to be better at endurance than speed.
13 minute warm-up
1200M @ 4:43 (4:55 target)
1000M @ 4:10? (4:03 target)
800M @ 3:18 (3:13 target)
600M @ 2:20 (2:24 target)
400M @ 1:27 (1:35 target)
(All with 200M RI)
16 minute cool-down
Started from work at 7:00, so it was cooler than lunchtime, but still muggy. Since the track is not open this early, I jogged down to the rec path and started the speed work there. I set the Forerunner to metric and used it to measure the distances. The interval setting does not handle variable distances, so I just hit the lap button between each section. I did miss the button after the second interval, so had to estimate the time based on subtracting the previous rest interval time.
I'm satisfied with the times, on average faster than the target. I did have to walk the last three rest intervals to recover. Speed day is the shortest day on the running schedule, but it is the most challenging for me. I think that is typical of older runners. Judging from what I've read, we tend to be better at endurance than speed.
Saturday, June 13, 2009
Week -15 - Long Run - 15 miles
15.01 miles Garmin link
2:09:01
8:36 pace (8:45 target)
Was tired this morning and did not much feel like a long run. But I want to stick to this program, so hit the road anyway. It was on the slow side, but still within the program target pace of 8:45. I ran around the Pharmacy School campus and Clark Park before setting off down 45th street, adding a couple of miles at the beginning of the route, so was close to the 15 mile target at the end of the rec path, where I hit 13 last week.
Hot and sticky, especially when the sun came out. It has been raining all week, and there is a lot of humidity in the air. Since it seemed to work so well last week, I downed a Gu pack at about 7 miles, but did not get the same sustained energy between 8 and 13 that powered last week's run.
It probably was not the best thing physically to run 18 miles instead of 13 last week, but mentally it will make next week's 17-miler possible. Today I was wiped out at 15, and without last week's 18-miler under my belt, next weeks run would be daunting.
Yesterday was the first sunny evening all week so I got to the pool and swam 2000 meters. I did 2000 after dark last Monday, too, making the bare minimum cross training this week.
2:09:01
8:36 pace (8:45 target)
Was tired this morning and did not much feel like a long run. But I want to stick to this program, so hit the road anyway. It was on the slow side, but still within the program target pace of 8:45. I ran around the Pharmacy School campus and Clark Park before setting off down 45th street, adding a couple of miles at the beginning of the route, so was close to the 15 mile target at the end of the rec path, where I hit 13 last week.
Hot and sticky, especially when the sun came out. It has been raining all week, and there is a lot of humidity in the air. Since it seemed to work so well last week, I downed a Gu pack at about 7 miles, but did not get the same sustained energy between 8 and 13 that powered last week's run.
It probably was not the best thing physically to run 18 miles instead of 13 last week, but mentally it will make next week's 17-miler possible. Today I was wiped out at 15, and without last week's 18-miler under my belt, next weeks run would be daunting.
Yesterday was the first sunny evening all week so I got to the pool and swam 2000 meters. I did 2000 after dark last Monday, too, making the bare minimum cross training this week.
Wednesday, June 10, 2009
Week -15 - Tempo - 7 miles
(This is the second week of a 16-week marathon training program, so "week -15".)
7.00 miles Garmin link
54:53
7:50 pace
This run was supposed to be an easy mile at the beginning and end, with 5 miles @ 8:00 in the middle. Chris ran too, and we easily exceeded that goal - Chris even suggested putting on the gas for mile 6, which we did in 7:12.
Very glad we went in the morning. It was already 70 degrees and 89% humidity. Felt good to finish! I hope it isn't this humid for the long run on Saturday - that tends to take the starch out of me.
7.00 miles Garmin link
54:53
7:50 pace
This run was supposed to be an easy mile at the beginning and end, with 5 miles @ 8:00 in the middle. Chris ran too, and we easily exceeded that goal - Chris even suggested putting on the gas for mile 6, which we did in 7:12.
Very glad we went in the morning. It was already 70 degrees and 89% humidity. Felt good to finish! I hope it isn't this humid for the long run on Saturday - that tends to take the starch out of me.
Monday, June 8, 2009
Week 15 - Intervals - 6 miles
5.81 miles Garmin Link
- 2 miles warm-up
- 4 X 800M @ 3:13 (target) with 2 minute rest interval
(actual: 3:17, 3:17, 3:13, 3:06 = 3:13 average)
- 1.5 miles cool-down
Jogged down to Franklin Field for some speed work today, although with the Forerunner, I could do this on the rec path just about as well. It's pretty funny that my intervals averaged right on target (3:13:25) since I could not see the time at all; just guessing, running at about 85 or 90 percent. It's also a bit surprising that the last two intervals were faster than the first. They were certainly more painful.
Legs were in pretty good shape, considering Saturday's run - just a bit achy at first. I was only supposed to do a 1 mile warm-up, but wanted to get them good and loose before bringing the speed. That seemed to work; by the first interval there was no pain at all.
- 2 miles warm-up
- 4 X 800M @ 3:13 (target) with 2 minute rest interval
(actual: 3:17, 3:17, 3:13, 3:06 = 3:13 average)
- 1.5 miles cool-down
Jogged down to Franklin Field for some speed work today, although with the Forerunner, I could do this on the rec path just about as well. It's pretty funny that my intervals averaged right on target (3:13:25) since I could not see the time at all; just guessing, running at about 85 or 90 percent. It's also a bit surprising that the last two intervals were faster than the first. They were certainly more painful.
Legs were in pretty good shape, considering Saturday's run - just a bit achy at first. I was only supposed to do a 1 mile warm-up, but wanted to get them good and loose before bringing the speed. That seemed to work; by the first interval there was no pain at all.
Saturday, June 6, 2009
FIRST Long Run - 18 miles
18.01 miles (target 13 @ 8:30) (Garmin link)
2:30:38
8:21/mile pace
Today's FIRST training goal was 13 miles at an 8:30 pace. Started from home, taking it easy. I've had some difficulty with the longer runs lately, so tried not to exceed the 8:30 target pace to begin with. Got down to the start of the rec path at 2.35, then continued on, and did the loop in the reverse of my usual direction. That way I would hit the place where I've had to stop a number of times on the first half of the run. Hit the 8 mile mark after crossing the Falls Bridge and was feeling very good, so I picked up the pace, and did the next 5 miles at 8:08/mile. Hit thirteen back at the start of the path. Was still feeling well enough that I decided to turn around, and ran two more miles, then returned, making 17. Left the path towards home and reached the bike store at 18. After stopping to shop for some allen wrenches, I started to run the last mile and a half home, but after a few steps, realized that 18 was enough for today. Legs were feeling beat up, and I want to be OK for speed work on Monday.
It feels good to have a new distance record, and to have broken the 15 mile mark for the first time since my previous longest run, 15.5 miles back in October. Now I can breathe a little easier about the next two long Saturday runs, which will be "only" 15 and 17.
2:30:38
8:21/mile pace
Today's FIRST training goal was 13 miles at an 8:30 pace. Started from home, taking it easy. I've had some difficulty with the longer runs lately, so tried not to exceed the 8:30 target pace to begin with. Got down to the start of the rec path at 2.35, then continued on, and did the loop in the reverse of my usual direction. That way I would hit the place where I've had to stop a number of times on the first half of the run. Hit the 8 mile mark after crossing the Falls Bridge and was feeling very good, so I picked up the pace, and did the next 5 miles at 8:08/mile. Hit thirteen back at the start of the path. Was still feeling well enough that I decided to turn around, and ran two more miles, then returned, making 17. Left the path towards home and reached the bike store at 18. After stopping to shop for some allen wrenches, I started to run the last mile and a half home, but after a few steps, realized that 18 was enough for today. Legs were feeling beat up, and I want to be OK for speed work on Monday.
It feels good to have a new distance record, and to have broken the 15 mile mark for the first time since my previous longest run, 15.5 miles back in October. Now I can breathe a little easier about the next two long Saturday runs, which will be "only" 15 and 17.
Wednesday, June 3, 2009
FIRST Tempo Run - 7.12 miles
Garmin Link
2 miles easy,
2 miles @ 7:14 target (7:03 actual)
2 miles easy
1 bonus mile easy
7.12 total
57:32
8:05/mile average pace
Took the long way at an easy 8:30 pace to hit the rec path at about the 2 mile mark, then sped up to exceed the target pace of 7:14 for two miles (6:56, 7:09). Turned around and resumed an 8:30 pace for the final two miles. Walked for five minutes and stopped at the bike store to pick up some inner tubes, then jogged the final mile back to work.
For cross-training, last night I went to the pool after dark and swam 2000 meters in 45 minutes before they closed. I could feel Monday's intervals in my legs. But by today's run there was very little soreness left. Now I plan to take two days off running - will do more swimming Thursday and Friday - before a 13-miler Saturday morning.
2 miles easy,
2 miles @ 7:14 target (7:03 actual)
2 miles easy
1 bonus mile easy
7.12 total
57:32
8:05/mile average pace
Took the long way at an easy 8:30 pace to hit the rec path at about the 2 mile mark, then sped up to exceed the target pace of 7:14 for two miles (6:56, 7:09). Turned around and resumed an 8:30 pace for the final two miles. Walked for five minutes and stopped at the bike store to pick up some inner tubes, then jogged the final mile back to work.
For cross-training, last night I went to the pool after dark and swam 2000 meters in 45 minutes before they closed. I could feel Monday's intervals in my legs. But by today's run there was very little soreness left. Now I plan to take two days off running - will do more swimming Thursday and Friday - before a 13-miler Saturday morning.
Monday, June 1, 2009
FIRST Training: Day 1 - 6 miles
Garmin link
- 2 mile warm-up
- 3 X 1 mile @6:41 target; 1 minute rest interval
Today is exactly five months before the NYC Marathon, with the Philadelphia Marathon three weeks later. I am starting the 16-week FIRST marathon training program, with target paces and distances specially designed to get the 45 to 49-year old gentleman to Boston next April. It consists of only three running workouts a week; one day of speed intervals, a tempo run, and a long run (13-20 miles). In addition it advises cross-training another two or three days a week. I swam 3000M yesterday, so got a little x-training in early.
This was the first time I used the Forerunner for an interval run, and it worked great, except that I could not see my times until afterward. So I was running blind - could not tell whether or not I was hitting the 6:41 target. As it turns out, I ran the first mile way too fast and the third mile about 20 seconds too slow. But the average (6:29) was comfortably faster than the target.
The speed work was tough, but that's not too surprising since I haven't focused on it before. I'm looking forward to the tempo run on Wednesday, but am apprehensive about the long runs. The first 20-miler is at the fourth week!
- 2 mile warm-up
- 3 X 1 mile @6:41 target; 1 minute rest interval
mile 1: 6:04- 1 mile cool-down
mile 2: 6:25
mile 3: 6:59
(average 6:29)
Today is exactly five months before the NYC Marathon, with the Philadelphia Marathon three weeks later. I am starting the 16-week FIRST marathon training program, with target paces and distances specially designed to get the 45 to 49-year old gentleman to Boston next April. It consists of only three running workouts a week; one day of speed intervals, a tempo run, and a long run (13-20 miles). In addition it advises cross-training another two or three days a week. I swam 3000M yesterday, so got a little x-training in early.
This was the first time I used the Forerunner for an interval run, and it worked great, except that I could not see my times until afterward. So I was running blind - could not tell whether or not I was hitting the 6:41 target. As it turns out, I ran the first mile way too fast and the third mile about 20 seconds too slow. But the average (6:29) was comfortably faster than the target.
The speed work was tough, but that's not too surprising since I haven't focused on it before. I'm looking forward to the tempo run on Wednesday, but am apprehensive about the long runs. The first 20-miler is at the fourth week!
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