Boston Marathon 2012 Week 2

This was a good running week; it was pretty easy — well except for the track day. They are never easy. I ended running 70.65 miles for the week. Not bad at all.

Monday Dec. 12

5 mile recovery run. This was a nice and very easy run. Legs felt fine.

Tuesday Dec. 13

One of my runners talked me into doing an AM 7 mile run. Way too much for me. But of course I said yes. In the PM, I hit the track for speedwork. Again, I did an easy warm up run of 4 miles before running 6 x 1,000 meter repeats. My splits were:

3 min 46 secs

3 min 49 secs

3 min 49 secs

3 min 50 secs

3 min 51 secs

3 min 47 secs

Finished with a 1 mile cool down

Total Miles: 13

Wednesday Dec. 14

Easy and slow 10 mile recovery run. This was great for my legs. I was amazed at how tired they felt at first, but after this run, they felt rejuvenated.

Total Miles 10

Thursday Dec. 15

I ended doing my first “night” run in years it seems. Once sun goes down — I am done. Late afternoon runs seem to take the energy out of me. So, I hit the Memorial Park 3 mile loop for 8 miles; I ran the first 2 miles @ an easy pace before running the next 4 miles @ 6:42, 6:47, 6:49,6:43. I concluded this run with an easy 2 miles.

Total Miles 8

Friday Dec. 16

Easy 9.65 mile recovery run before classes.

Saturday Dec. 17

10 miles @ 7:15 pace. This run felt pretty easy. I had to force myself to slow down at the start; it was tempting to run this closer to a 7 min pace by then that would not be training. My slowest mile was 7:18 pace while my fastest mile was a 7:12 pace.

Total Miles: 10

Sunday Dec. 18

A medium distance 15 mile long run slow and easy.

Total Weekly Miles: 70.65

3M Half-Marathon

Paper work and fees are now in; I received confirmation that I am set to line up and race the 3M half-marathon on January 29th. This race is a bit of a surprise to me seeing that I was not going to race again until the New Orleans’ half-marathon on March 4th. The January 3M race will allow me to be competitive while getting in a training tempo run. The New Orleans’ race will tell me more about my fitness and how I should assess my goals for April’s Boston marathon. Though I am not in what I would call race shape, I suspect that will change in the next six weeks.

Boston Marathon 2012 Week 1

This week was the first as I start my build up miles — which will eventually put me in the mid 80s per week. This was not a bad week at all. The fast runs were tough in that I did 3 this week; however, I ran my other miles very slow. Getting in 63 miles this week felt good and very easy.

Monday Dec.5

Because I did a long run of 16 miles on the treadmill yesterday, I kept the recovery nice and slow. 5 AM miles @ 8:15 pace.

Tuesday Dec. 6

I hit the track for 4 x 1 mile repeats between 6:10 and 6:20 per mile pace. I felt great; however, the temps were very cold and the head wind running on the North side of the track was tough. It was still better than doing this in July. I did a 2 mile warm up with two of my runners before hitting the repeats. Between each repeat, I jogged for 400 meters as recovery. I concluded the workout with a 3 mile cool down

Splits:

Mile one: 6:04

Mile two: 6:17

Mile three: 6:18

Mile four: 6:20

I clearly got slower as the miles added up. This will not be the issue in a few weeks. I also did some upper body and lower body weights.

Total miles: 10

Wednesday Dec. 7

Though I was only supposed to do 8 miles, I wanted to get a few more in to make up for Monday’s deficit. However, I let one of my runners talk me into doing 8 PM miles with him; we did so at 8:03 pace. Honestly, we ran much of this slower. I think we were ready to be done the last 1.5 miles. The problem with this workout comes from the AM. I did a double — not thinking that I would run in the PM. I ran 6 AM miles at 8:30 pace

Total Miles: 14

Thursday Dec. 8/ Friday Dec. 9

12 x 400 meter repeats between 83 & 86 seconds. I followed them with an easy 200 meter recover jog. This workout included a couple easy warm up and cool down miles.

8 miles @ 8:31 pace

Total miles:12

Saturday Dec. 10

I did a late afternoon progression run of 10 miles. The run went well. However, I did not like the way the last two faster miles felt. I need them to feel easier. Although, the last two miles are pretty much my half-marathon pace.

Splits  per mile:

7:59

7:50

7:41

7:31

7:20

7:10

7:01

6:55 (this mile felt particularly tough today.)

6:40

I finished mile 10 slow as a cool down.

Total Miles: 10

Sunday Dec. 11

I did a very slow and easy 12 mile run (8:30 pace). I did this run on the mill.

Total Weekly Miles: 63

Boston and New Orleans Training Goals

This past Sunday, I had a very nice and easy (slow) 16 mile run on the treadmill. Why? It was pretty wet outside and I really wanted to watch the Texans’ football game. This week starts my first week of training for the New Orleans half-marathon on March 4th, and the Boston Marathon on April 16th. As with any new cycle of training, it is important to list a few goals.

1. Increase my weekly miles.
2. Stay consistent in training. That is, if I have a workout schedule for Tuesday — it is my goal to do it on that day rather than have my trainings shifted around.
3. More 20 milers. I hope to do many of these in Austin, where there are plenty of hills.
4. Stay focused on the tempo runs. Hit my pace and watch my watch. Often, I tend to zone out rather than concentrating on my pace.
5. Aim to make a 6:45 pace feel like a jog. Thus, I need to teach my body how to acclimate to the various paces.
6. Run the recovery run slow. Avoid the temptation of running fast.
7. Alcohol — no more than a glass the night before a tempo or long run.
8. Diet — I am going to reward myself with my favorite snacks after I have finished a great week of training. Thus, I will limit my special treats to once a week. This does not include wine.
9. Fueling — drink more while in the office. More nuts and health snacks throughout the day. On my long runs, refuel with GU and water every 3- 4 miles.
10. Make New Orleans a primary goal race. It will tell me a lot in terms of what I can run in Boston. Thus, it is too early to set absolute goals for Boston.
11. Sleep — my number one enemy. Get more of it.
12. Weights and core work — I am doing well here. It is my goal to do 3 focused core sessions per week; however, I will do some short ab workouts daily. I am focusing a great deal on my trunk. More squats and other resistant leg sessions on Tuesdays and Thursdays.
13. Once a week I will publish my training log. That is the purpose of this blog. I got lazy during my last training cycle.

Great (Base) AM Run

I am still in base training. My miles for the month of November will top off at 50. Most of my runs have been very easy runs with some speed stuff mixed in, too. My longest run has been 13 miles — one mile more than I was supposed to run. Though the temps have elevated a bit of late, I have enjoyed some really nice and cold AM runs. The challenge of course is running slow. When the temps drop, there are days in which I feel as though I am simply jogging… when in truth I am moving. I will finish this week of base training at 48 miles, which feels like I am not even running much. The past 6 – 7 weeks of very light maintenance work has been good on my mind.

I did put on a few pounds, but I have pretty much shed that weight. Today, I did a training run with my top cross-country runner, Cameron — pictured above. He is currently a sophomore who finished in 14th place at this year’s state cross-country championship. His dad joined us too. They have great genetics. We did 8 miles including 5 x 3 min @ 6:30 pace. It felt pretty easy. My focus for the next few weeks is to rest and get my mind ready for a big half-marathon in New Orleans in March — and the Boston Marathon in April. Also, after doing a great deal of reading, I have concluded that I must make a greater effort to get my weight down; 157 to 160 lbs is just too heavy to run the times that I want to run; I am convinced it is part of the problem — if not the problem. I am more than convinced that I have the talent to get better. I do lack discipline (snack too much, drink too much, lack sleep, etc.). This of course is what I have mentioned to my wife, coach Pete, and coach Karl. I aim to capitalize on my talent this year.

Here is my problem:

Lifestyle: What you do outside your training will have a big impact on your performance. Late nights, partying, drinking alcohol and eating badly will not help you run under three hours. If you train hard and then fail to address these other factors of your lifestyle, your hard work running could be in vain. Make sure you are getting plenty of sleep to give your body a chance to recover. Avoid late nights and alcohol the night before your long run or a hard session. Be disciplined, it might mean you have to leave a friend’s party early or not drink at a family wedding, but a hangover could mean you run poorly the next day – or don’t have the energy to run at all. The sensible approach will pay dividends on race day – and you can have a big celebration afterwards.

Total miles today: 8

I will post my trainings more often once I am “officially” training.

Miles & Trails

This appears to be a fabulous video reflecting on the lives of competitive female marathoners. Though I have not placed an order, it is on the list.

Base Training

This week officially kicks off 6 – 7 weeks of base work; I have done pretty low mileage stuff with no speed work since my last race. I am pumped to up my miles just a bit. And, focus on a new set of running goals. Though my next stage of training is geared toward racing the Boston Marathon, I am hoping to have much emphasis placed on lowering my half marathon time. I am racing far less than I did by this time last year. I think this is a good thing. I have discovered that marathons are too hard on the mind. Spending months watching a great degree of anxiety build is nerve racking to the soul. Furthermore, it kills the mind far more than it does the body. However, the body tends to recover far faster than the mind…particularly after a sub par race. I am set to get in 44 miles this week. I realize this is not a lot, but it is perfect for base training. I am not sure my mind is ready for the heavy stuff — not yet anyway.

Just Thinking

Well, it is frustrating when one creates a training log to note each run, but fails to note the last 7 weeks of what transpired during each of those runs. Regardless, I have a pretty good idea. I am spending much of October following my recovery schedule. I have done few but not too many runs thus far. Some of my runs have been with a few of my star cross-country runners. My legs feel great. And, I am not letting my last race crush my confidence; if anything, I feel a sense of rejuvenation. I think that tends to be the case for most runners. We spend 90% or more of our time training, and less than 10% of it actually racing. I am okay with that. But, if I am going to give this much time and attention to training, I am going to make the most of it.

So, what sucks about my training? That is an easy question. I lack discipline. I fail to get key things done early enough thus I end up working late into the night. This means that my next run is done while I am sleep running. I have experienced this before — really. My diet has never been great. I am now convinced that I took up running so that I can eat and drink what I want. Oh, and so that I look good naked, too. The small stuff. Sure, I lift weights. But I do not lift weights in ways that I should. This is true of core work too. I am sure I will have more to say on this matter as I spend the next few weeks thinking about my next race.

Wichita Marathon

It was a tough day. It was not warm, but temps were around 65. Lots and lots of turns. And I mean lotshttp://gettingfaster.files.wordpress.com/2011/10/wichita.jpg of turn. I did not care for the course. I ran into trouble around miles 23 & 24 when I cramped up in both hams and in my calf. I felt the wall starting to creep in a bit by mile 20, as noted by my splits.  I think I failed to do my long runs well this summer do to the temps, thus that had a bit of an impact too. In general, I have the speed to perform according to my track sessions and other measurements, I just have yet to full pull it together. I wanted this race to end. This is a set back but nothing that cannot be fixed. So, I am going to enjoy my recovery and get set to crush Boston. I am working on getting over the disappointment. I will race a 1/2 marathon in March before Boston. I made a number of mistakes.

Splits:Mile 1 7:03
Mile 2 7:03
Mile 3 7:05
Mile 4 7:06
Mile 5 7:02
Mile 6 7:05
Mile 7 7:03
Mile 8 7:01
Mile 9 7:06
Mile 10 7:13 (not concentrating)
Mile 11 7:08 (not concentrating)
Mile 12 7:04
Mile 13 7:02
Mile 14 7:05
Mile 15 7:03
Mile 16 7:07
Mile 17 7:06
Mile 18 7:11
Mile 19 7:24
Mile 20 7:38
Mile 21 8:10
Mile 22 7:53
Mile 23 9:09
Mile 24 13:40 (cramps)
Mile 25 8:37
Mile 26 9:58

In ran a 3:23.56. Much of that “slowness” came during the last 6 miles. After the cramps. I did not see a need to run too hard to the finish. I simply went on a jog from there.I finished 37/539 and 8/54 in my division.

Here is what I am taking from this race.

Pros:

1. I was in great shape. Better yet, I made an effort to keep my pace slower than what my splits indicate; I felt like I could have run much faster. However, I feared the wall. In the end, I was shocked that it hit me. I was also shocked by the cramps.
2. I learned what I need to fix. More long runs. Better fueling in my training. I am sure there are more things.

Cross-Country 2011

I am really enjoying working beside Dave as his assistant cross-country coach. The runners I am working with are great. I see good things ahead here.

Above: I am pictured to the far right of some talented runners.

Week 8 Wichita Marathon

This has been a pretty good week. With classes and retreats, I was a bit concerned.

8/16 – 8/21

Day 1

Rest

Day 2

This was a great workout; I hit the track for 10 x 800 meter repeats in the time of 2 min 55 secs and 3:05 secs. I hit each repeat between 2:54 and 2:55. My slowest repeat came toward the last few, with 2 – 3 of them landing at 2:59; however, the last one I completed in 2 min and 57 secs. I like good track days. This was a good track day.

Total Miles today: 11

Day 3

I try to do doubles on my easy days. Today was no exception. I did an easy 6 in the AM, followed by 5 miles in the PM. All runs were at a slow recovery pace.

Total Miles today:11

Day 4

Due to the temps and time, I did my tempo first of two tempo runs on the treadmill. I ran the first 7 miles at 8:00 min per mile pace; I did the last 5 miles at 6:45 per mile pace. I set the mill at a grade of 1%.

Total Miles today: 12

Day 5

Because I was again headed out-of-town, I got in an easy 4 mile recovery run on the treadmill; I followed that up with a 5 mile easy run in the PM. And I mean PM. I did not complete this run until 11:30 PM. I hate late runs. My body and brain shuts down.

Day 6

Because I was at a retreat, I got out the door very early for my 2nd tempo run; I did half of this run at or just under an 8 min pace; I ran the second half at or just under a 7 min per mile pace; it did not feel easy. My legs were pretty tired.

Day 7

Today was my longest run of the week; I did 16 miles at an easy 8:04 per mile pace. Because I was out of Houston, I got to run some hills; I did 3 – 5 miles on hills. Very nice!

Total Miles for Week: 69

Week 9 Wichita Marathon

This was a very difficult week; I am not going to lay out all of the details. But, those challenges both mentally and physically made it hard for me to focus.

8/8 – 8/14

Monday — day 1

Rest

Tuesday — day 2

Easy 3 mile warm up before running the next 2 miles at 6:33 pace; I concluded this session with a 5 mile run at recovery pace. My hope was to do a speed session, however, I could not get my mind going.

Total Miles today: 10

Wednesday — day 3

3 miles easy, followed by 2 miles at 6:31 pace — 90 seconds recovery, then another 2 miles at 6:30 pace; I concluded this workout with 2 x 800 meter repeats. I ran both in 3 minutes — which was the assigned range.

Total Miles today: 8

Thursday– day 4

I did a double today. AM Run: My first 4 miles were at 7 min pace while mile 5 was at 7:39. My PM Run: 4 miles at 7:48 pace.

Total Miles today: 9

Friday — day 5

8 miles easy.

Saturday — day 6

It was a tough workout; I think it was the toughest thus far. I did struggle; I got started at 5:30 AM. Ran the first 12 miles @ roughly 7:56 pace. During the next 4, I felt it. Mile 13 I ran at 7:08. Mile 14 at 7 min and mile 15 at 6:59. I then had to stop and get a drink and re-gain my composure. By time I hit the next two miles — it was pretty hot; I ran those at about 6:45. I did not make it to mile 18. This was my toughest run thus far.

Total Miles today: 17

Sunday — day 7

10 miles easy on the treadmill

Total Weekly miles: 62

 

Week 10 Wichita Marathon Day 1 – 7

Week of 8/1 to 8/7

Monday day 1

Easy 5 miles with CC member.

Tuesday day 2

3 mile warm up

6 x 1 mile repeats @ 6:20 – 6:30 pace; I struggled a bit to get through this workout. It was hot and I was tired from the start.

2 mile cool down

Total Miles: 11

Wednesday day 3

10 miles at an easy recovery pace

Thursday day 4

8 miles @ 8:15 pace followed by 4 @ 7: 15 pace.

Total Miles: 12

Friday day 5

6 mile recovery run

Saturday day 6

6 miles at 8:03 pace before picking up the pace; I finished the last 4 miles at 6:58 pace. As always, my Saturday AM tempo runs are tough due to the temps; I can never seem to get out the door early enough.

Sunday day 7

I  simply ran out of gas. I know the summer heat will make me a better man come fall, but weighing through these hot long runs are tough. I managed to get in 18 of the 20 I needed to do.

Total miles for the week: 72

 

Week 11 Wichita Marathon Day 1 – 7

This week turned out to be a very low miles week due to missing two days of running. I was not too sure as to whether or not I was developing an injury. Thus I cut back my miles. I am okay with this.

 Monday — (July 25) day 1

This is usually an off day for me; I elected to run a very easy and slow 5 miles with a member of my cross-country team. Nothing too daunting here.

Tuesday — (July 26) day 2

I had a great track day here. I did a total of 14 miles including both warm up and cool down miles. As for my speedwork, I ran 5 x 1 mile repeats with the goal of keeping them between 6:20 – 6:30 pace. I did okay.

Splits:

6:26

6:26

6:27

6:27

6:37

I really felt that last mile.

Total Miles here 14

Wednesday — (July 27) day 3

Recovery run here. 8 miles on the slow end of the recover scale.

Thursday — (July 28) day 4

I was set to do 8 miles at recover pace with the last 2 miles being at 7 min pace; however, 1 mile in I felt something just below my left shin and above my left foot. I freaked and decided to call it the day; I am not sure if I will do a run on Friday.

Friday — (July 29) day 5

Rest. No scheduled to do this, but as noted before I wanted to be cautious and not to injure myself.

Saturday — (July 30) day 6

I ended up doing a double today; I ran 8 miles in the AM and 5 in the PM. My AM miles consisted of a tempo run in which 5.3 miles were done at a pace between 6:45 to 6:55. All runs were on the treadmill due to an AM storm and the hit of a Houston afternoon.

Sunday — (July 31) day 7

I got out of the door by 5AM. I ran the first 13 miles at an easy pace of 8:12, before running the last 3 miles at 6:57. It was still hot, but better than it has been on these Sunday runs.

Total Miles for Week: 58

Week 12 Wichita Marathon Day 4 – 7

So much going on to the point that it is unreal. Thus, I have failed to update my miles. I was able to get in some core work and weights, which I have done a better job at doing, but not as well as I need to. I have elected to focus and start doing the small things that will make me better.

Thursday – day 4 (July 21)

I read my training schedule wrong and mixed up this workout with that of Friday’s. I am not sure how I did that. Due to mucho things that needed to get done, I ended up doing a double — both runs on the slow end of my recovery pace. 6 miles in the AM and 4.3 miles in the PM.

Total Miles 10.3

Friday – day 5 (July 22)

After doing volunteer work all day, I headed to the park for my usual route, when I discovered I left my pair of trainers at home. I considered doing the run the pair of 3 year old Nike Dual Fusions I had on, when I reminded myself of my injury history. Thus, I could not make the trip back across town, so I decided to do 8 miles on the treadmill. I ran the first 6 at an easy pace before picking it up a bit the last 2 miles…which I ran at 7:24 pace.

Total Miles: 8

Saturday – day 6 (July 23)

It is not like holding a 7 min pace is difficult for me on tempo runs; however, I have laced the discipline to get out the door earlier to get this done. Thus, heat hits you just a bit which does hamper the pace. I did complete the faster parts of this workout between paces of 7 min and 7:05. I started the run with an east 4 mile run before hitting my faster 7 min pace runs.

Sunday – day 7 (July 24)

I only did 13 miles here. More of a medium-distance run than a log run. My aim was 14, but in truth, I honestly ran out of gas and elected to stop before I injured myself. My diet needs some help. I thought half of a bagel would be enough for this run; I was wrong. I hit it at the slower end of the recovery pace.