15.01 miles
8:33 moving pace (goal: 15 miles @8:45 pace)
Garmin Link
Finished out the year with an icy, tough run. Made my time and distance, but only by cheating a little and taking a breather for a couple of minutes after 13 miles. Had to step carefully in a lot of places along the path because of icy spots. Only had one scary moment slipping, but recovered. Saw one young woman running in shorts with two very bloody knees.
Mileage was 895 miles this year, down from 1,010 in 2009 and 1,158 in 2008. Hope I can reverse that trend this year. I do feel that I am in better shape regarding the chronic shinsplints than in past years.
In many ways 2010 was kind of a sophomore slump year after the high point of qualifying for Boston in fall 2009. Of the three major distance runs in Philly, I missed the Broad Street and the Philadelphia Distance Run, and didn't finish the Philadelphia Marathon. I also missed some crucial weeks of training, and failed to follow a program for marathon training. Goals for this year are to stay uninjured, to keep to a regular training schedule without a lot of time off, and of course, to stick to the training program for Boston, and finish under 3:30.
Friday, December 31, 2010
Sunday, December 26, 2010
Week Minus 15 - Tempo
5 miles @7:45 pace (goal 5 @8:00)
Garmin Link
6.4 miles easy
Links here and here
(11.43 total)
Skipped the first and last "easy" miles of the seven-mile tempo run this morning before joining Paul and Matt, as they had moved up our meeting time by half an hour because of the impending snowstorm. More than made up those miles in our jog around town, and my run back home through heavy snowfall. We're supposed to get about a foot between today and tomorrow. Hope the river trail is going to be clear enough to do a 15-miler on Tuesday.
Garmin Link
6.4 miles easy
Links here and here
(11.43 total)
Skipped the first and last "easy" miles of the seven-mile tempo run this morning before joining Paul and Matt, as they had moved up our meeting time by half an hour because of the impending snowstorm. More than made up those miles in our jog around town, and my run back home through heavy snowfall. We're supposed to get about a foot between today and tomorrow. Hope the river trail is going to be clear enough to do a 15-miler on Tuesday.
Wednesday, December 22, 2010
Week -15: Intervals
5 miles
4 X 800m @3:13
Actual times: 3:12, 3:19, 3:16, 3:14
Garmin Link
Track was closed today, so I ran down to the river path. Accidentally paused the Forerunner for the first quarter mile of the first 800m interval, so the time is approximate for that one. Weather was beautiful - mid-thirties and sunny, no wind. Not worried that I was a few seconds over target - intervals are always the hardest workout for me.
4 X 800m @3:13
Actual times: 3:12, 3:19, 3:16, 3:14
Garmin Link
Track was closed today, so I ran down to the river path. Accidentally paused the Forerunner for the first quarter mile of the first 800m interval, so the time is approximate for that one. Weather was beautiful - mid-thirties and sunny, no wind. Not worried that I was a few seconds over target - intervals are always the hardest workout for me.
Monday, December 20, 2010
Week -16: Distance
13.13 miles
8:07 pace
Goal: 13 miles @8:30
Garmin Link
First week of training was finished yesterday with a 13-mile run. Had no trouble with 13 miles; started slow and splits were mostly negative. Last five miles were all under 8:00, and mile 13 was the fastest at 7:42, so I had plenty of energy, even without a Gu packet. Just had a peanut butter & jelly sandwich before the start. Was about 28 degrees when I started out, which is about 5 degrees warmer than it's been most mornings for the past week.
Did a five-mile slow jog around Center City with Paul on Saturday.
8:07 pace
Goal: 13 miles @8:30
Garmin Link
First week of training was finished yesterday with a 13-mile run. Had no trouble with 13 miles; started slow and splits were mostly negative. Last five miles were all under 8:00, and mile 13 was the fastest at 7:42, so I had plenty of energy, even without a Gu packet. Just had a peanut butter & jelly sandwich before the start. Was about 28 degrees when I started out, which is about 5 degrees warmer than it's been most mornings for the past week.
Did a five-mile slow jog around Center City with Paul on Saturday.
Friday, December 17, 2010
Rested, Tan and Ready - Marathon Training, Week 16
I've been hunkered down licking my wounds for about the last month since a terribly disappointing marathon performance on November 21st. I had a bad bout of nerves, which made it really hard to keep down the PB&J and quart of Gatorade that I forced down before the start of the race. I had to pull over and let it all out after only 6.5 miles (7:39 pace). I wish I could say that I got back in the race and at least jogged through the next 20 miles, but I felt so shaky and dispirited that I took the walk of shame off the course.
Since then I've been running only once or twice a week - mostly my weekly slow jog with buddy Paul. This week I've decided to get back in the saddle and get in shape for Boston in April. I didn't follow any program for the Philly marathon, and although I felt I was in as good shape as the previous year, the lack of a formal program contributed to my anxiety and pterodactyl-sized butterflies. This year I'm going to follow the Furman FIRST program to the letter. (That's the marathon program listed along the far right column of the blog.) As I successfully complete each workout, I will cross it off the list.
I also got out the bike trainer, which hasn't seen much use, and started doing 45-minute workouts on the non-running days. The FIRST program prescribes cross-training three times a week, which I ignored mostly the first time I did the program successfully in 2009.
I did the tempo run on Wednesday, and believe I made the times, although my Forerunner wasn't working and I had to use RunKeeper on the iPhone, which shut off two-thirds of the way through the run.
Today I'm back with the Forerunner, and did the Intervals run at the track. It consisted of three 1-mile intervals at 6:41, which I did successfully (link here). The third one was 6:25. Going to do the 13-miler on Sunday.
Since then I've been running only once or twice a week - mostly my weekly slow jog with buddy Paul. This week I've decided to get back in the saddle and get in shape for Boston in April. I didn't follow any program for the Philly marathon, and although I felt I was in as good shape as the previous year, the lack of a formal program contributed to my anxiety and pterodactyl-sized butterflies. This year I'm going to follow the Furman FIRST program to the letter. (That's the marathon program listed along the far right column of the blog.) As I successfully complete each workout, I will cross it off the list.
I also got out the bike trainer, which hasn't seen much use, and started doing 45-minute workouts on the non-running days. The FIRST program prescribes cross-training three times a week, which I ignored mostly the first time I did the program successfully in 2009.
I did the tempo run on Wednesday, and believe I made the times, although my Forerunner wasn't working and I had to use RunKeeper on the iPhone, which shut off two-thirds of the way through the run.
Today I'm back with the Forerunner, and did the Intervals run at the track. It consisted of three 1-mile intervals at 6:41, which I did successfully (link here). The third one was 6:25. Going to do the 13-miler on Sunday.
Subscribe to:
Posts (Atom)
