Target: 18 miles @8:45/mile
Actual: 20.02 miles @8:00/mile
Garmin Link
Conditions weren't great for running today - although it was mostly sunny and the temperature was near 30F, it was quite windy, which made it feel much cooler. The half-inch or so of snow that fell last night had melted and re-frozen in many places, and I wasn't able to start the run until about 4:00, which meant that the last hour was in full darkness.
For the first time, I decided it was wise to wear a cap, and kept gloves on for the entire run. Started from home, but otherwise ran the same route as last week, turning around at 10.25. Last 11 miles were all below 8:06, and 16, 17 and 18-mile splits were below 7:30. Slowed down a bit for the last two miles, when I left the trail and was dodging traffic and pedestrians on the city streets, but even the last mile was a respectable 7:42. Feel great about this run, since the conditions were tougher than last week and I managed a better time. I'm thinking that it's not out of the question at this point to aim for a 7:30 pace for Boston, with the goal of breaking 3:20 - the qualifying time for men 40-44. It just depends on whether this is a plateau, or I continue to improve.
Friday, January 21, 2011
Wednesday, January 19, 2011
Week Minus 12 - Intervals - 10 miles
Target: 10-20 min warmup; 3X1600m @6:41 (1 min RI); 10 min cooldown
Actual: 3 mile warmup; 3X1600m @6:20 (1 min RI); 4 mile cooldown
Garmin Link
Jogged down to the track at Franklin Field and started the 1-mile intervals after a 3-mile warmup. Left knee and calf were bothering me on the way down, but stopped hurting about 1.5 miles into the warmup. Paused the Forerunner after each sprint and estimated the 1-minute RI by counting 60 breaths. I think that was pretty close. Interval times were 6:13, 6:22 and 6:25. Was a tough workout for me, but the 6:20 average was well under the target time of 6:41. I'm definitely in better shape than the last time I did this workout - July 27, 2009. Times that day were 6:18, 6:20 and 7:21 (my notes say that I could barely get through the third mile.) Of course, the temperature probably has a lot to do with. I would rather run in 30-degree weather than at 80-degrees any time.
Actual: 3 mile warmup; 3X1600m @6:20 (1 min RI); 4 mile cooldown
Garmin Link
Jogged down to the track at Franklin Field and started the 1-mile intervals after a 3-mile warmup. Left knee and calf were bothering me on the way down, but stopped hurting about 1.5 miles into the warmup. Paused the Forerunner after each sprint and estimated the 1-minute RI by counting 60 breaths. I think that was pretty close. Interval times were 6:13, 6:22 and 6:25. Was a tough workout for me, but the 6:20 average was well under the target time of 6:41. I'm definitely in better shape than the last time I did this workout - July 27, 2009. Times that day were 6:18, 6:20 and 7:21 (my notes say that I could barely get through the third mile.) Of course, the temperature probably has a lot to do with. I would rather run in 30-degree weather than at 80-degrees any time.
Monday, January 17, 2011
Week Minus 12 - Tempo - 12.5 miles
Target: 6 mile run: 2 miles easy, 3 miles @7:14/mile, 1 mile easy
Actual: 12.53 miles: 3 miles easy, 3 miles @6:41/mile, 6.53 easy - 8:00/mile overall
Garmin Link
Decided to do tempo run today since the track was closed for the King holiday. Also put in some extra miles since the weather looks dicey Tuesday-Thursday - snow, rain and ice - and don't want to get behind if I miss a run. Started the 3-mile tempo portion of the run at the three mile mark after getting down to the Schuylkill River Trail and made good time. Average was 6:41 (33 seconds below target) with the third mile fastest at 6:33. Cooled off for an additional half mile before turning back at the Strawberry Mansion Bridge. Ended the run at a Wawa convenience store to get some Gatorade and walked home. Overcast and mid-twenties (F) with no wind - very comfortable as long as I was moving.
Actual: 12.53 miles: 3 miles easy, 3 miles @6:41/mile, 6.53 easy - 8:00/mile overall
Garmin Link
Decided to do tempo run today since the track was closed for the King holiday. Also put in some extra miles since the weather looks dicey Tuesday-Thursday - snow, rain and ice - and don't want to get behind if I miss a run. Started the 3-mile tempo portion of the run at the three mile mark after getting down to the Schuylkill River Trail and made good time. Average was 6:41 (33 seconds below target) with the third mile fastest at 6:33. Cooled off for an additional half mile before turning back at the Strawberry Mansion Bridge. Ended the run at a Wawa convenience store to get some Gatorade and walked home. Overcast and mid-twenties (F) with no wind - very comfortable as long as I was moving.
Saturday, January 15, 2011
Jogging With Paul - 7.65 miles (101 total)
Garmin Link I
Garmin Link II
Broke 100 miles for the month and year today - on track for a record month in terms of mileage, and maybe pace too. Was just a little stiff and sore heading down to South Philly this morning, but nothing serious. Met Paul at his place and we did our loop through South Philly, Old City, Chinatown, past Independence Hall, Reading Terminal Market, City Hall, down the Benjamin Franklin Parkway to Logan Circle and through Rittenhouse Square, past Pennsylvania Hospital, then down to the Old Pine Street Presbyterian Church. We should lead a tour group!
Garmin Link II
Broke 100 miles for the month and year today - on track for a record month in terms of mileage, and maybe pace too. Was just a little stiff and sore heading down to South Philly this morning, but nothing serious. Met Paul at his place and we did our loop through South Philly, Old City, Chinatown, past Independence Hall, Reading Terminal Market, City Hall, down the Benjamin Franklin Parkway to Logan Circle and through Rittenhouse Square, past Pennsylvania Hospital, then down to the Old Pine Street Presbyterian Church. We should lead a tour group!
Friday, January 14, 2011
Week Minus 13 - Distance - 21 miles
Target: 20 miles @ 9:00/mile
Actual: 21.03 miles @ 8:09/mile
Garmin Link
Was just a little apprehensive about this run. It was my first 20-miler since the Philly Marathon in November 2009. But the training has been going well, and I was pretty confident. Conditions were good, given the snow. When Chris and I started out, it was 29 degrees and sunny. We did have a pretty good head wind on the way out, which kept it chilly. Chris turned around at 4.35 miles, but his company made the distance seem much shorter. I crossed the Falls Bridge and turned around at 10.3 and retraced my steps back. The trail was in great condition - a little wet in places, but very little ice or snow to worry about. Had to take a short emergency port-a-potty break at mile 9 - was very grateful it was there. Didn't lose energy on the way back - 5 of the last 6 miles were under 8:00, and mile 21 was the fastest split at 7:47. Am very happy to have broken this 20-mile barrier; there are four more 20-milers in the next twelve weeks, the next two weeks from now.
Actual: 21.03 miles @ 8:09/mile
Garmin Link
Was just a little apprehensive about this run. It was my first 20-miler since the Philly Marathon in November 2009. But the training has been going well, and I was pretty confident. Conditions were good, given the snow. When Chris and I started out, it was 29 degrees and sunny. We did have a pretty good head wind on the way out, which kept it chilly. Chris turned around at 4.35 miles, but his company made the distance seem much shorter. I crossed the Falls Bridge and turned around at 10.3 and retraced my steps back. The trail was in great condition - a little wet in places, but very little ice or snow to worry about. Had to take a short emergency port-a-potty break at mile 9 - was very grateful it was there. Didn't lose energy on the way back - 5 of the last 6 miles were under 8:00, and mile 21 was the fastest split at 7:47. Am very happy to have broken this 20-mile barrier; there are four more 20-milers in the next twelve weeks, the next two weeks from now.
Wednesday, January 12, 2011
Week Minus 13 - Tempo - 9.5 miles
Target: 6 mile run: 1 mile easy, 4 miles @7:29/mile, 1 mile easyActual: 9.51 miles: 2 miles easy, 4 miles @7:09 avg, 3.51 miles easy
Garmin Link
We had about 4 inches of snow Tuesday night, and I had doubts that the Schuylkill River path would be runnable, but the track was closed, so I made my way down to the river. To my happy surprise, the path had been cleared, and was only covered by a light layer of snow where the wind had blown it. The temperature had stayed in the 20s all day, so there was almost no ice. All in all, it was an enjoyable run. Still feeling strong, no sign of shinsplints, and my left knee - that's been painful recently - wasn't even hurting. Tempo run seems to be my best workout - was 20 seconds/mile faster than target pace.
Monday, January 10, 2011
Week Minus 13 - Intervals
15.2 miles
Garmin Link I
Garmin Link II
Ended up doing my interval workout twice today - or at least 1.4 times. Went down to the track with Raminder at lunch and we got involved in a long discussion while we ran the warmup that only left me time to do the first two reps before we had to get back for a meeting. After work I tried again - but the track was closed. Ran down to the river path, and used the Forerunner to keep track of the distance on a long, straight stretch of path. I actually got better times in the afternoon, and was comfortably under the goal time for all the reps but one.
Looks like it will snow again 3-5 inches Tuesday night and into Wednesday, so I'm glad I got the extra miles in today. Don't know whether the conditions will permit my tempo run Wednesday.
Goal: Actual 1 Actual 2
10-20 min warmup 4.29 mile warmup 1.4 mile warmup
5X1000m @4:03 2X1000m @4:02 avg 5X1000m @3:54 avg
(400m RI) (400m RI - walk) (400m RI - walk)
10 min cooldown .1 mile cooldown 3.79 mile cooldown
Garmin Link I
Garmin Link II
Ended up doing my interval workout twice today - or at least 1.4 times. Went down to the track with Raminder at lunch and we got involved in a long discussion while we ran the warmup that only left me time to do the first two reps before we had to get back for a meeting. After work I tried again - but the track was closed. Ran down to the river path, and used the Forerunner to keep track of the distance on a long, straight stretch of path. I actually got better times in the afternoon, and was comfortably under the goal time for all the reps but one.
Looks like it will snow again 3-5 inches Tuesday night and into Wednesday, so I'm glad I got the extra miles in today. Don't know whether the conditions will permit my tempo run Wednesday.
Saturday, January 8, 2011
Snowy Jog to South Philly - 6.5 miles
6.57 miles
Snow again today. only supposed to be about 2-4 inches, but it was coming down pretty heavily when I left - late - to meet Paul in South Philly. There was about a fresh inch on the ground, so I took it slow across the South Street bridge and downtown. Left knee was hurting a bit, and was generally stiff after yesterday. Paul and I had some coffee, and only ran about a mile together through the snow before stopping for more coffee. Stayed to chat with Paul's visiting nephews, Matt and Will, before jogging back home and shoveling.
Stopped by the Farmer's Market at Clark Park - where I took this picture of the Dickens statue - and got some apples and acorn squash. Plan to take it easy tomorrow, and do my tempo run on Monday.
Snow again today. only supposed to be about 2-4 inches, but it was coming down pretty heavily when I left - late - to meet Paul in South Philly. There was about a fresh inch on the ground, so I took it slow across the South Street bridge and downtown. Left knee was hurting a bit, and was generally stiff after yesterday. Paul and I had some coffee, and only ran about a mile together through the snow before stopping for more coffee. Stayed to chat with Paul's visiting nephews, Matt and Will, before jogging back home and shoveling.
Stopped by the Farmer's Market at Clark Park - where I took this picture of the Dickens statue - and got some apples and acorn squash. Plan to take it easy tomorrow, and do my tempo run on Monday.
Friday, January 7, 2011
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.
Wednesday, January 5, 2011
Week Minus 14 - Intervals
7.77 miles
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.
TargetActual
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.
Monday, January 3, 2011
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.
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.
Saturday, January 1, 2011
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.
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.
Friday, December 31, 2010
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.
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.
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.
Friday, November 12, 2010
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.
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.
Wednesday, November 10, 2010
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.
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.
Wednesday, November 3, 2010
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.
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.
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