Week Minus 14 - Distance

Target: 17 miles @8:45 pace
Actual: 17.2 miles @8:19 pace
Garmin Link

It snowed about half an inch this morning, but cleared up by noon. By the time Chris and I got on the road at 1:30 it was pretty nice out - about 30 degrees and sunny. Chris ran with me about 4.5 miles, then turned back - his first run in a few months, though he's a serious biker. The river path was mostly clear until I crossed over to the west side where it is shady. Had to run through the snow for about 2 miles, but it wasn't slippery and didn't slow me down too much. Turned around at 8.6 and retraced my steps back. Kept the pace at around 8:20 for most of the run, with four or five miles at right around 8:00. That is a relatively relaxed pace, but by the time I got back to work, was ready to stop. Ate Gu packs at 6 and 12 miles.

Week Minus 14 - Intervals

7.77 miles

Target                Actual
10-20 min warmup      2 mile warmup
1200m @4:55           1200m @4:47
1000m @4:03           1000m @3:55
 800m @3:13            800m @2:59 (plus 200m @:48)
 600m @2:24            600m @2:19
 400m @1:35            400m @1:30
(all with 200m RI)    (walked the 200m RI's)
10 min cooldown       2.52 mile cooldown

Garmin Link
Good interval workout today - and I don't say that often. Intervals have been the least fun and most painful workout for me, at least up to this point. The track at Franklin Field is closed until next week, so I went down to the Schuylkill river path and used the Forerunner to measure the distance. Only got confused once - when I finished the 800m leg, I was unsure as to whether I had really run 800 or 600, so I sprinted another 200 (an extra 200 as it turns out.)

Was happy to beat all the target times by at least a few seconds. Today wasn't nearly as painful as I remember this workout being in the past. Cool weather helps a lot. I remember running this same workout on a spring morning when the temp could have been in the 70's, and it was miserable. I also walked the rest intervals, which might have been cheating a little.

Week Minus 14 - Tempo

Goal: 7 mile run: 1 mile easy, 5 miles @7:44/mile, 1 mile easy
Actual: 8.13 miles: 1.4 mile easy, 5 miles @7:07/mile, 1.73 mile easy
Garmin Link

Jogged down to the river path with three friends from the office; Susan, Raminder and Jana. Then took off on my own and did the 5 tempo miles at 7:07 pace, a good bit faster than the goal of 7:45. Jogged on my own back to the office.

After Friday's marginal performance for the 15-mile run, it felt really good to nail this one with lots of time to spare. Just hope I left enough energy for the interval workout on Wednesday. Weather was low 30's, sunny, with some wind. Didn't bother with gloves or ear cover and it was fine.

Jog With Paul - 8 miles

8.01 miles
Garmin Link

New Year's Day jog with Paul - this was Paul's longest run in a few years, and his introduction to the river path along Kelly Drive. We started in South Philly, went out Kelly Drive to the 4-mile point, then back past the Art Museum and down the Parkway and Arch Street to historic Christ Church at 2nd and Market Street, where Benjamin Franklin is buried.

The weather was right at freezing, so although pleasant, there was a lot of wet black ice on the river path and we had to be vigilant and pick our way carefully through a few points. These slow jogs are outside my training program, but it was a nice relaxing way to kick off the new year.

Week Minus 15 - Distance

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.

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.

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.

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.

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.

Wednesday and Thursday Runs (18.5 miles)

Jog With Chris and Raminder
Garmin Link
7.27 miles
9:26 pace

Thursday 11-miler
Garmin Link
11.25 miles
7:45 pace

Went out with Chris and Raminder Wednesday not for training, but just to enjoy the company of a couple of friends on a beautiful fall day - the same reason I run with Paul on Saturdays. Of course, I also need every mile I can get if I want to have any chance of breaking 1000 this year.

Did a more strenuous run on Thursday - decent time, but still a bit concerned that I haven't taken the marathon training more seriously this year. Mileage has been pretty low until the past three months. Would feel better if I had at least one 20-miler under my belt. Sunday would be the last possible opportunity for that, but it would be at a risk that I wouldn't be at my best a week later for the Philly marathon. Legs are very sore today, so if they aren't better Sunday, I'll just rest - maybe do some cycling. That strategy has worked in the past. Last year I took off almost two weeks before the marathon.

Saturday and Tuesday Runs

Saturday, 10/6
11.38 miles (Run, Jog, Run)

Usual Saturday routine to run down to Paul's house, jog with him, then run home. Did a little shopping in the Italian Market for a lunch we're planning with some friends for next weekend.

Tuesday, 10/9
Garmin Link
11.11 miles
7:52 pace

Got out extra early - Doug was up at 4:30 to meet a study group before school for a Spanish test, so I left with him. Temp was 44 - cool, but not cool enough for gloves. Had a decent run, but hurt my healing right foot dodging a car on the way back to work.

Fast Ten Miles

Garmin Link
10.25 miles
7:36 pace

Got out at 6:30 this morning from work - 38 degrees. Made good time - after the first two miles, averaged under 7:30 for the rest of the run. Legs are feeling fine, and the foot problem from three weeks ago is about gone. If I can keep from overdoing it in the next two weeks I should be in decent shape for the marathon. I haven't trained as consistently as last year - didn't do a formal training schedule, but think I'm in just about as good physical condition and about the same weight.

Halloween 17-miler

Garmin Link
17.01 miles
7:51 pace

Didn't get out for a run until early afternoon - had to go to election training this morning, and fixed chili and greens for tonight's dinner. I'm working on the election board at our neighborhood polling place Tuesday.

Run went well - especially considering that I did a good bit of running yesterday. This was my longest run since last year's marathon, but I still would like to get a 20-miler in before the Philly Marathon on the 21st. Foot seems to be healing and had zero leg pain! I ran into a physical therapist friend last week who recommended new shoes, and that seems to have helped. Kept the pace pretty consistent - nearly all miles between 7:45 and 8:00. (I also notice that the average time for today's run was exactly the same as that of the two runs to South Philly and back yesterday.) Finished strong with mile 17 at 7:39. Would have liked to have done 20, but had to get home in time to set up tables for the Halloween block party at 4:00.

We had a fun but tiring Halloween. Some friends stopped by for chili, and we prepared a batch of 50 hot dogs for the party. Had everything cleared up and out of treats by 8:00. We had about 200 trick-or-treaters this year, which is a bit more than the past couple of years. Weather was nice, Phillies weren't playing, and it was a weekend, all of which helped the turnout, I'm sure.

Run, Jog, Run - 13 miles

Run to Paul's
Garmin Link
3.61 miles
7:51 pace

Jog With Paul
Garmin Link
5.02 miles

Home From Paul's
Garmin Link
4.5 miles
7:51 pace

Did my normal Saturday jog with Paul today, but ran there and back - not a long distance, but made a decent pace for running through the city. Traffic wasn't bad on a Saturday. Foot was not too bad. I tried a new pair of shoes on the advice of a friend who's a physical therapist. Would like to get in a long run tomorrow to finish off the month - still haven't done the traditional 20-mile run before the marathon. We'll see how it goes tomorrow.

Back on the Street - 8 miles

Garmin Link
8.02 miles
7:45 pace

That last run, as magic and in the zone as it was, was a really bad move. I ended up hurting my right foot, and it still isn't right. I did a couple of three-mile jogs with Paul the past two Saturdays, but otherwise haven't run at all until today. It really hasn't gotten much better, but I only have 3 and a half weeks until the marathon, so I've got to either keep up my fitness or fail trying.

Things will be alright if it doesn't get worse - although the foot was still hurting today, it wasn't enough to slow me up much - time was respectable - and did not seem to get worse during the course of the run.

On Monday got an acceptance letter from the Boston Athletic Association re: the marathon! It is in April during Doug's spring break, so I think we'll make a family vacation out of it and see New England, or at least Boston.

Fast Run inside a Slow Run - 13 miles

Garmin Link
13.1 miles
7:58 pace overall; 7:25 pace miles 4 through 13

Started out on a 5-mile jog with Raminder and Susan Wednesday afternoon. Had taken four days off after a 56-mile week ending Friday. Legs were a little achy through the weekend, although I wouldn't say injured.

By the time we got to the turnaround point, at 2.5, I was feeling good and wanted to run a bit more, so I split off and increased pace. First split on my own, mile 4, was 7:27 - quite fast for me - but felt comfortable. Kept under 7:30 for the next 9 miles - two splits considerably faster - under 7:10. I think that was my fastest ten mile stretch since the 2009 Broad Street Run.

Hope that bodes well for the marathon next month.

Friday 10/8
Garmin Link
8.51 miles
8:01 pace

Realized that I forgot to blog Friday's morning run. Not very fast and unremarkable except that it broke 56 miles for the week, which I think might be a 7-day record for me. While I still have to manage some leg pain, I think my threshold for mileage has definitely increased in the past year. I just have to be careful to know when to pull back.
8:01 pace

I realize that I forgot to blog a run Friday morning before work

Two Runs - 17 miles

Garmin Link
11.08 miles
7:56 pace

Wasn't as chipper this morning as on Monday, but managed to get out and keep the pace under 8:00 for eleven miles. The temperature was perfect - low fifties - and although I could feel some discomfort in the shins, Monday's fast 15-miler did not bring on full-fledged shin splints as I had feared.

Lunchtime run With Raminder
Garmin Link
6.24 miles
9:38 pace

Relaxed lunchtime run with my old friend Raminder. She is one of three people in my office, along with me and Chris, who have been Mississippi residents. She is from India, but got her graduate degree at Ole Miss. Chris spent his elementary school years at a military base in Meridian, MS.

Fastest Fifteen

Garmin Link
15.01 miles
7:39 pace

Had an unexpectedly great run today! Got up at 4:30 hoping to get to work then be on the road by 6:00, but it was raining. Ended up waiting until after 11:00. Felt pretty good once I got going. No longer raining, but overcast and cool - mid 50's. Did just the west side of the East Falls loop, crossing over to the east side for about half a mile before retracing my steps back. The trail on the east side was so muddy Saturday, it wasn't going to be any better after this morning's rain. Kept surprising myself as the splits were very good, and running felt pretty easy. Maybe it was taking last week off. Fastest split was mile 13 at 7:16. Seven miles were under 7:35, which is pretty fast for me. I'm certain I've never done a 15-miler this fast. So this gives me some confidence for the marathon, which is about 7 weeks away - 11/21.

Saturday Run (12.5) and Jog (3 miles)

Garmin Link
12.52 miles
8:03 pace

Got out at 6:15 this morning (temp was about 50) and decided to do the East Falls loop before meeting Paul at 8:00 for our usual Saturday morning jog. Started out slow to gauge how the leg felt, and after the first three miles settled into a ~8:00 pace. Leg felt OK, and actually felt better after the run than before.

The river had flooded over the path in many places and I had to dodge and splash through some mud and debris. We'll see how the Nike Lunarlites do in the washer.

Jog with Paul
Garmin Link
3.28 miles
9:40 pace

Made it up to Paul's door at 7:58 - lucky timing after 12.5 miles. We did a little less than our usual 3.5-4 miles since Paul had an errand to run at the Barnes & Noble. We met Marie for lunch at the Italian Market - shared a couple of delicious panini sandwiches. I got some Italian loaves from Sarcone's Bakery and sausage and pancetta from D'Angelo Bros Meats.

Thursday Jog at Work - 5 miles

Took most of last week off as right shin had a sharp pain. Tested the waters Thursday with a lunchtime jog with Raminder, Susan and Steve. Didn't have the Forerunner, but I think Raminder and I were doing about a 9:00 pace. Injury felt OK after the first mile or so. Wasn't able to try again on Friday because of torrential rains. (I neglected to clear the storm drain in the back yard, so was up at 4:00am Friday bailing about 45 gallons of water from the basement.)