Thursday, June 21, 2018

Mixed bag June

So this is kind of a 'free' month as far as training goes.  My main focus has been to just get some longer runs in before i officially start my Marathon plan - which, if all goes well - would be about 17 days from now.  The Sunday after the AM mile - I did a 9.3 miler - which felt pretty good.  I then did  a lazy run from work - in which i tripped and fell down - not my best run.  And then thursday of last week I did a 12 miler from home in the morning which really really sucked.  Felt crappy after 4 miles - but wanted at least one 12-er before starting my marathon plan.  I thought it would be easy considering i had a nice 11 miler a few weeks before - but no.  I've been trying to drop a few pounds - so maybe it was just lack of fuel and a little warm weather. 

Anyhow - last sunday I felt really good again - 5 miler at 7:39 pace.  Nice morning.  Nice pace - great father's day run.  Today i headed out for another 'longish' run - 10 at a 8:02 pace.  Felt pretty good - although i'm a little tired now. 

A bit of a break this weekend - then a race next thursday - and maybe the concord 5-miler the following week. 

Saturday, June 09, 2018

Race Week!

I managed my long run last week - a really nice 11 miler.  Felt pretty beat at the end - but it was good to get some distance in training.  Unfortunately, I had to spend some time gardening (yes) at our rental house.  Needed to be done - but no time for a single run over last weekend.  Last run was more intervals last Tuesday: 2x400; 4x200 at mile pace.

The race rolled around on a great night last Thursday.  I felt pretty good heading in.  Race started real well - I hit the 800 at 2:52 - but didn't keep the pace - i think i was over 1:30 the next lap, and didn't close fast enough to make up the lost time: 5:50.  One second off of last year's pace.  Not bad, but was really hoping for better than that. 

Tuesday, May 29, 2018

On to week 7

So I finished last week with the 2 more runs - the slow 6.5 miler on Thursday - felt good to run slow.  And my final run was the intervals on the weekend: 800 at mile pace - probably around 2:50 - then one minute jog - then 2x400 at mile pace with 30 second jog.  Very difficult - nice mile 'simulator'.  I was under 1:30 on the 400s - but I honestly don't remember.

Today I was pumped to do some nice and easy 4x800s.  Easy - except for the heat.  mid 80s felt like 120.  The first 2 weren't bad - but the third one sucked.  I think i may have run further than 800 - pretty delirous by that point.  Did a bit of a walk and then tried to kick out the next one.  Skipped the 2x400s - as i was a little worried about passing out.  Feel like shit now - but need to walk Tulip and clean up the dinner mess.

Will try to do a bit of a long run Thursday morning.  only 6x200s sunday - but I'm giving up thinking any of these are easy.

Tuesday, May 22, 2018

Speed week 6

This is my 6th week out of 8.  Going pretty well today.  I did my 2 mile tempo at 6:36 and 6:31 - improved over my previous two attempts - and negative splits.  It was pretty muggy out today as well - had to go shirtless.  Left calf is a little sore - more from Sunday's track work than anything.  I'll try and do a slowish 6-7 miler on Thursday before my last tough track session Sunday.

Sunday, May 20, 2018

Interval week

With Ragy all done - it was on to another speedweek.  I started Monday after 2 days off with 10x200s in the morning.  The pacing was 41-43 per half-lap.  Right around goal pace - and then a nice easy Monday.  I ran some easy miles Wednesday and Friday morning before my conference in Cambridge.  Today was the capper: 2x800 at 2:51 and 2:54 - really difficult recovery after these.  Super humid this morning.  Then 2x400s - which felt almost impossible.  About 1:30s - so slower than i wanted.  I took way to much time to recover - and then did 2x200s around 41s - so a bit better - but man that was one tough workout.  Mile pace intervals in the humidity are no joke. 

Tuesday is my next 2 mile tempo.  Then next Sunday is another real hard workout.  Less miles - but also less recovery.  Hopefully the weather is a little better.

Saturday, May 12, 2018

More speed work and a crap ton of miles

Ramble is in the rear-view mirror, and I've manged some hard speed sessions the last two weeks.  The Tuesday after the race I did 6x300 - this was probably the easiest one to hit my marks at.  Easy morning laps down at AhS.  I did a 6.3 miler Thursday, then 2x800; 4x200 workout last Saturday.  The 800s felt easy at 5k pace.  And the 200s felt doable. 

This tuesday brought pain.  6x400 at mile pace.  The morning was foggy and cool - and nobody was around at 6:30 at the track.  I started these out at 1:25 (5:40 pace); but they crept up to 1:28-1:29 for the last 2.  The one minute off just makes it hard to recover.  My next interval session in Monday 10x200s - which should be pretty doable.  But then, next weekend is a 2x800 at mile pace stuff that is a bit frieghtening to think about.  Those are followed by 2x400 and 2x200s.  Ughh. 

In more fun news.  Yesterday I did my mercenary legs for RagnarCC.  Since I had to be back early saturday - i did leg3 (10.8 miles) at 12:15 yesterday; then leg 10 (van 2) of 4.6 miles at 6pm (hotdog fueled!); then back to van 1 for leg 15 (4.3 miles) at 9:30 at night.  The 10.8 miler was hot and hilly and hard - but overall pretty doable.  The run at 6 was the hardest - legs were not expecting another 5 miles at that point - but the pace wasn't bad.  The night run was slower - but footing and directions are more of a challenge - and the legs felt a bit loser.  Someone will have to pickup my 3 miler leg (#27) - probably about now.

Overall - over 19.5 miles - so a good bit of training - although i'm not sure if that really adds up to anything useful.  If I'm smart - i'll should try and keep that long run mileage up every 2-3 weeks so it's not a total shock when i have to 13 in July to start marathon training.

Monday, April 30, 2018

James Joyce Ramble

Yesterday was the James Joyce Ramble - my first race since last month's sad 5k.  Going into this race, I had similar lower back concerns as that last 5k.  I was hoping to beat my 10k record - which isn't that great - but was a little concerned with my back. 

The day was drizzly and cold - but kind of perfect for running.  The race started with a down hill and felt real easy - 6:45.  The next mile starts to have some small undulating hill and the effort required was getting difficult - 6:47.  Mile 3 starts with a hill, but was otherwise not so bad - 6:51 and cruising.  Mile 4 had probably the hardest hill of the race and I stopped to drink a water for about 10 seconds - 7:01 - my slowest of the race.  Mile 5 had a nice down hill to start - 6:52 and feeling tired.  Mile 6 is going back up the hill that we went down at the start of the race - 6:55.  I covered the last 0.2 at a 6:48 pace (also going up).  All in all a good effort - still a few seconds off of my best 10k.

It is a fun race - but after two years of trying - probably not one that i'll break my 10k pr on.