Garmin Link
warmup
1600 @6:41 (7:03 actual) 400m RI
3200 @13:42 (14:36 actual) 800m RI
2 X 800 @3:13 (3:22, 3:34 actual) 400m RI
cooldown
After 8 days off, and several irregular weeks, my times are way off. Don't feel like I've fully recovered from cratering at the PDR.
Eight weeks left before the marathon, so I'll do the best I can with the last eight weeks of this program.
Tuesday, September 29, 2009
Sunday, September 20, 2009
2009 Philadelphia Distance Run
13.1 miles Garmin Link
1:38:25
7:31 pace
After laying off for almost two weeks, today was the PDR. I attempted a run last Monday, but stopped after .6 mile because of calf pain. Could have run through it, but wanted to try to let it heal up before today's race. That did seem to work.
Had very little pain during the race - could feel it, but not enough to slow me down.
[Photo by Alethea: Tony, me, Kim and Chris before the race.]
When I registered for the race in the spring, had just finished the 10-mile Broad Street Run at a 7:10 pace, so was hopeful that I would continue to get faster over the summer. So I registered with a (very optomistic) expected finish time of 1:30 or a bit under 7:00/mile. (As it turned out I did not make that kind of progress over the summer, and today was just aiming to match last year's time of 1:40.) The 1:30 estimate put me in the first corral, which turned out to be a big mistake. The corral 1 people took off very fast, which made it hard to judge my own pace. Mile 1 was 6:19 - way faster than I wanted to go at that point. I tried to slow down, but it was harder than you might think. It is a morale killer to have seemingly everyone passing you for mile after mile.
So my pace continued to be too fast for the first half of the race, although it seems that I slowed down pretty much continually. By the ten mile point I was whipped. The last three miles were the most grueling I've experienced. Was lucky at least that the weather was perfect - sunny and about 60 degrees. Finally made it with a finish time a minute thirty five faster than last year's.
But after crossing the finish line, I found that although I wasn't dizzy, I couldn't seem to keep my feet under me. Kept stumbling sideways when I was trying to move forward. Finally someone pulled me out of the way and I flopped down next to the barrier and tried to catch my breath. One of the race volunteers sat with me, and after a few minutes, I saw Chris finish and yelled at him, hoping I could walk off with him. I still couldn't walk straight, so they took me off on a stretcher. Quite embarrassing. After about 20 minutes, and a liter of water via IV, they let me go. Chris came with me, and even got some friends to offer me a ride home. I feel bad that I imposed on him when he should have been resting and celebrating the end of the race.
After being released, I hung out for a while with work friends Chris, Tony, Amy, Alethea and Kim. Tony had his best time in years, and his and Amy's son Cole, who is just 15, finished his first PDR in 1:55. After a while, I felt OK riding my bike home. Have been taking it easy the rest of the day - lots of liquids, and a little bit of walking around the park.
1:38:25
7:31 pace
Splits: 5 Km 10 Km 10 Mi Finish
Times: 21:44 44:57 1:13:55 1:38:25
Pace: 7:00 7:15 7:24 7:31
After laying off for almost two weeks, today was the PDR. I attempted a run last Monday, but stopped after .6 mile because of calf pain. Could have run through it, but wanted to try to let it heal up before today's race. That did seem to work.
Had very little pain during the race - could feel it, but not enough to slow me down.
[Photo by Alethea: Tony, me, Kim and Chris before the race.]
When I registered for the race in the spring, had just finished the 10-mile Broad Street Run at a 7:10 pace, so was hopeful that I would continue to get faster over the summer. So I registered with a (very optomistic) expected finish time of 1:30 or a bit under 7:00/mile. (As it turned out I did not make that kind of progress over the summer, and today was just aiming to match last year's time of 1:40.) The 1:30 estimate put me in the first corral, which turned out to be a big mistake. The corral 1 people took off very fast, which made it hard to judge my own pace. Mile 1 was 6:19 - way faster than I wanted to go at that point. I tried to slow down, but it was harder than you might think. It is a morale killer to have seemingly everyone passing you for mile after mile.
So my pace continued to be too fast for the first half of the race, although it seems that I slowed down pretty much continually. By the ten mile point I was whipped. The last three miles were the most grueling I've experienced. Was lucky at least that the weather was perfect - sunny and about 60 degrees. Finally made it with a finish time a minute thirty five faster than last year's.
But after crossing the finish line, I found that although I wasn't dizzy, I couldn't seem to keep my feet under me. Kept stumbling sideways when I was trying to move forward. Finally someone pulled me out of the way and I flopped down next to the barrier and tried to catch my breath. One of the race volunteers sat with me, and after a few minutes, I saw Chris finish and yelled at him, hoping I could walk off with him. I still couldn't walk straight, so they took me off on a stretcher. Quite embarrassing. After about 20 minutes, and a liter of water via IV, they let me go. Chris came with me, and even got some friends to offer me a ride home. I feel bad that I imposed on him when he should have been resting and celebrating the end of the race.
After being released, I hung out for a while with work friends Chris, Tony, Amy, Alethea and Kim. Tony had his best time in years, and his and Amy's son Cole, who is just 15, finished his first PDR in 1:55. After a while, I felt OK riding my bike home. Have been taking it easy the rest of the day - lots of liquids, and a little bit of walking around the park.
Tuesday, September 8, 2009
Wearing Down - 2 hours, 14 miles
14.00 miles Garmin Link
2:00:20
8:35 pace
Got out for a run yesterday morning, although I had to push myself. This bronchial infection just hangs on and makes me feel run down. Plus, my left leg is still hurting, my pace has gone way down, and I continue to be behind in my mileage. Discouraging.
I think I'm at a crossroads with my leg pain. Have been reading a lot about the benefits of barefoot or minimally shod running, and the new theory that cushioned running shoes and orthotics actually cause more problems than they solve.
Just finished Born to Run last night. In the course of the this great true adventure story about American ultra-marathoners connecting with a remote tribe of Mexican runners, the author makes the case against running shoes. His thesis in a nutshell is that barefoot forces you to develop the structures in your feet and adapt a more natural stride.
Yesterday I consciously tried the "barefoot" style, which is more or less the same as Chi Running - upright stance, relaxed, short steps, heels up. Concentrating on this, plus some leg pain even after four days off, kept my speed down, and naturally, despite my intentions, today the leg hurts more than ever.
I might invest in a pair of Vibram Five Fingers and slowly try some "barefoot" running at the track while continuing my standard cushioned training until the marathon. Then I'll make a decision about whether to really concentrate on the the barefoot style or give up on distance running or what.
2:00:20
8:35 pace
Got out for a run yesterday morning, although I had to push myself. This bronchial infection just hangs on and makes me feel run down. Plus, my left leg is still hurting, my pace has gone way down, and I continue to be behind in my mileage. Discouraging.
I think I'm at a crossroads with my leg pain. Have been reading a lot about the benefits of barefoot or minimally shod running, and the new theory that cushioned running shoes and orthotics actually cause more problems than they solve.
Just finished Born to Run last night. In the course of the this great true adventure story about American ultra-marathoners connecting with a remote tribe of Mexican runners, the author makes the case against running shoes. His thesis in a nutshell is that barefoot forces you to develop the structures in your feet and adapt a more natural stride.
Yesterday I consciously tried the "barefoot" style, which is more or less the same as Chi Running - upright stance, relaxed, short steps, heels up. Concentrating on this, plus some leg pain even after four days off, kept my speed down, and naturally, despite my intentions, today the leg hurts more than ever.
I might invest in a pair of Vibram Five Fingers and slowly try some "barefoot" running at the track while continuing my standard cushioned training until the marathon. Then I'll make a decision about whether to really concentrate on the the barefoot style or give up on distance running or what.
Wednesday, September 2, 2009
Fall Loop - 13.5 miles
13.53 miles Garmin Link
1:54:25
8:27 pace
Back in Philly. The weather turned much more pleasant while we were gone. Temp was 59 on the way out this morning and 61 on the return. Did the full East Falls loop from work, going out West River Drive and returning on Kelly Drive. Right shin and left hip were hurting the whole way. That was a disappointment since this is my first run in a week. Time was also slow. Probably still recovering from bronchitis that kept me in bed Saturday morning.
Hope I will not be too sore to do a 20-miler on Friday, but the way I feel now, 8 hours later, am not optimistic.
My buddy Tony Robertson recommends the new Nike Lunar Glides. Since the New Balances I got last month have been kind of a bust, I might go out after dinner and try on some Nikes.
1:54:25
8:27 pace
Back in Philly. The weather turned much more pleasant while we were gone. Temp was 59 on the way out this morning and 61 on the return. Did the full East Falls loop from work, going out West River Drive and returning on Kelly Drive. Right shin and left hip were hurting the whole way. That was a disappointment since this is my first run in a week. Time was also slow. Probably still recovering from bronchitis that kept me in bed Saturday morning.
Hope I will not be too sore to do a 20-miler on Friday, but the way I feel now, 8 hours later, am not optimistic.
My buddy Tony Robertson recommends the new Nike Lunar Glides. Since the New Balances I got last month have been kind of a bust, I might go out after dinner and try on some Nikes.
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