tag:blogger.com,1999:blog-31460359861961932952023-11-16T08:47:13.456-08:00Super Goal PaceIn a quest to run faster than I shouldPete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-3146035986196193295.post-32561464822631245332016-01-23T20:15:00.000-08:002016-01-23T20:15:17.097-08:00Hold steadyAnother week done. During the school year I find myself in the sweet spot of 50-60 miles, usually closer to 50. The demands of home and school pull at the time, making a typical weekday run around 35-50 minutes. If I could get my act together I'd like to hit 60-75, but that's saved for when the days start to get a little longer.<br />
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One workout this week: 10x400 at the Dempsey Indoor at UW. Average was 69 seconds per rep, and had a solid 2 minutes of rest. It felt great to be inside where it's warm, lit, and fast. My running bros ran 300s a tad quicker. I'm glad coach didn't toss me into the deep end, as I would not have survived.<br />
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Mileage: 51.17 miles<br />
Races: 1- 2 mile series, XC! Muddy and sloppy. Came in 12th in 11:20. Considering I ran 11:15 about a month ago in significantly better conditions (a bit muddy, but dry), this is great. <br />
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Next up: 2 mile series (track!) in 2 weeks, followed by the Valentine's Day 5k at Green Lake the following week.<br />
<br />Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-61574360940688829672016-01-17T21:29:00.000-08:002016-01-17T21:29:04.380-08:00Finding the trailBack in October I was supposed to run the Twin Cities Marathon. That didn't happen due to a hamstring pull related to nerve shearing in my back. Synapses not firing appropriately, compensation to ensure proper movement, an end result of a hamstring that simply said "enough."<br />
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Fast forward to January and I'm back to training. It's been about 8-10 weeks of consistent training, and the end result is mixed. Do I still have pain? Some. It dissipated and then returned. Do I have more range of motion? Some. Same as above. As my PT exercises are done, I do well. As I drift off, pain returns. I need to keep at it.<br />
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<b>This week</b>: 57.99 miles. No races. 2 workouts: Tuesday float 400s, 400 on and 400 off (74-75 avg. fastest 72); Wednesday 4 x 1600 (513, 512, 512, 518). Lead balloon was dropped on the last half mile of the final rep. Getting there. <br />
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<b>Next up</b>: Monday indoor track workout, Thursday long reps, Saturday tempo and 2 mile XC race.Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-12283879651030505682015-06-18T10:36:00.001-07:002015-06-18T10:36:14.990-07:00Summer of Run 2.0 Kickoff!The best time of year just hit: the Summer of Run! It is the 7-8 weeks of morning runs, big miles, and naps. Last year was just shy of 1000 miles in 9 weeks. This time around the goal is over 1000, with a large chunk over 100 per week.<div><br></div><div>How'd it start? A little 8:15pm run of 10 miles, rolling around the lake. Then I added in this morning's 12.20 miles. Great start. Nothing like rising up from 6-7 a day (or 0s the week before when I had walking pneumonia) to 10-12 a day. Recovery is the key. Can't roll super goal pace; need to relax and let the pace come to you.</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-46912541254500237592015-04-08T22:30:00.001-07:002015-04-08T22:30:27.385-07:00Solo Workout DemonsWorkouts are the filling of the training plan, sandwiched between some quality easy runs. I'm a regular at our club Wednesday night workout, as well as the Saturday morning workout and Sunday long run. I'm also notorious for being a slave to the pace- not slower, not faster, but on the dot. <div><br></div><div>90-95% of my workouts are done with a posse. Sometimes it's 1, other times 6+. Usually there are 3-4 people training for similar distances and races, so it works out. It's that 5-10% of the time where the work gets hard. All I need is the foot strike behind me to keep me honest. Without? My attention wanes and my mind seizes the doubts sending the workout into a spiral of doom.</div><div><br></div><div>This morning I got a chance to slay the solo workout dragon. It was 4 easy leading into 12 miles at 5:52, and 2 easy. After the first 2 miles and a shoe switch, it was continuous. Last fall I hit this workout in 1:11:40 for the 12, caveat being that is moved the workout back 3 days due to a nasty cold/sinus issue. Nonetheless, I remember that fall workout as miserable, uneven, gutsy, and deflating. It was only gutsy because I didn't quit at mile 8 like I wanted to.</div><div><br></div><div>This time was a big difference. I started in 5:52 and 5:48, after floating between 5:50-5:56 for the next 9 miles (most 5:52-5:54), I closed in 5:42. What changed? Well, I'm fitter and healthy. Those make workouts go a little easier. I had hydration. I had 2 mini water bottles filled with Nuun Lemon-lime, plus a 3rd if I needed it. Hydration is a big factor in ensuring pace maintenance. I also did the workout in the morning when I was fresh compared to the evening when I was tired. Makes a huge difference.</div><div><br></div><div>3 weeks to go. More work to be done. But the work is way easier when you've slayed the dragon of workout's past.</div><div><div><br></div><div><br></div></div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-55202282880202917662015-03-16T22:31:00.001-07:002015-03-16T22:31:38.099-07:00Respect the TechniqueSince the Valentine's Day 5k, training has been clicking off. I kicked off March by racing the Hot Chocolate 15k in a reasonable 53:38 for 4th overall. Being that it was 4+ miles of uphill, I'm pleased. But I opted to shift out of a plan to race a half marathon this weekend, instead choosing to get in a solid block of training.<div><br></div><div>At this point I know where I've been. Since January I've consistently hit 2 workouts a week, completing a speed cycle that led me from a 16:08 5k down to 15:58. In the last 9 weeks, 6 have been 70+, with 2 in the mid 60s and 1 55 mile week. The base is in place unlike prior springs where mileage is inconsistent (teaching, darkness, fatigue, excuses...). Now it needs a direction.</div><div><br></div><div>Next up will be 6 weeks of training leading into the Vancouver (BC) Marathon. The goal is to be fit... Just how fit is to be determined.</div><div><br></div><div>I'm training with Nuun. Their hydration is great. If you're looking to stay hydrated, use the code LuckyNuunFriends when you go to http://shop.nuun.com/</div><div><br></div><div>Keep running!</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-83357753115133770122015-02-14T21:29:00.001-08:002015-02-14T21:29:38.930-08:005000 meters as fast as you can...Today was the Valentine's Day 5k. It was a chance to test my fitness, and see where I was at. Workouts seemed to point to something under 16. How far? Optimism said 15:40s. Pessimistic? 15:59.9<div><br></div><div>Welp, 15:58 it is! A new official PR. I ran 15:58 indoors last year during a training session. This was a chance to get it officially in the books! Job done.</div><div><br></div><div>I ran 5:04, 5:11, 5:09, 33. We'd strung out early and it was 10-25 meters between each of us in the top 6. By the 3rd mile I was stranded. Thankfully a buddy hopped in... Probably shouldn't have, but he wanted to run along. It was the best thing possible. I needed it. Otherwise I'd have run 5:17 for the last mile and missed it. </div><div><br></div><div>Where to next? Hot Chocolate 15k and marathon training. So cheers with some Nuun (Orange flavor!) and keep grinding.</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-51174757868268910422015-02-01T13:11:00.001-08:002015-02-01T13:11:05.170-08:00A lion and I walk into a room...The Super Bowl is here, and I do plenty of reading in the lead up to it. One article discussed the sports psych the Seahawks employ to work with their athletes. In the article, the psych says that he is just trying to get guys to acknowledge the lion they're most fearful of. But they don't want just to know its there, they want to invite it into the room and pet it. <div><br></div><div>That is the attitude of the distance runner doing speed work- or at least my attitude. I have 18-20 years of experience that tells me what is or isn't feasible. Most times, this is great. The ability to temper enthusiasm in a marathon, hold back a little in a 5-10k. Be measured. But to get faster, you can't say "too fast". You can't go "I've never done a workout that fast, so I need to dial it back." Instead you need to acknowledge the fear of failure (fading, not finishing), and then stare it down.</div><div><br></div><div>That has been this speed cycle for me. I've done consecutive workouts that have been as fast as I've gone. 2ks in 6:25-6:27, 1600s in 5:06, 1200s around 3:48, 800s in 2:29. Each time there is the concern- venturing where you haven't been is unnerving. But the desire to get faster needs to outweigh that concern. The difference in pace isn't too micha we're talking 2:29 for 800 instead of 2:33. But it's enough to go- careful. </div><div><br></div><div>But now isn't the time for careful. It's the time for fast.</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-32521023805759319832015-01-23T22:11:00.001-08:002015-01-23T22:11:17.429-08:00Making Left Hand TurnsJanuary is the speed cycle in my training. Goal is to get some speed before cycling into marathon work by mid-February. So far so good.<div><br></div><div>I've run 3 hard workouts indoors, along with a set of tempo intervals on the outdoor. The results have been encouraging. First was 3x2k indoors. They were 6:27s, and felt good. I ran outside with 6xMile in 5:30 on short rest, followed by 4x200 (33s). Then mile reps in 5:05-5:08 (4xMile) indoors. Last was tonight going 6x1200 in 3:45-3:52. I struggled with 3, 4, and 5 before rallying on the 6th.</div><div><br></div><div>Speed work is the great unknown for marathoners. You know you need it, but really don't do it enough to know how far into the well you can go. The thought of running 6 sets of 75-76 second per 400is daunting when you rarely do it. The doubt crept in after rep 2 tonight- how I going to do this?!</div><div><br></div><div>Ultimately it's left hand turns. You focus on the person in front of you, and I'm fortunate to have a great club with people to run with. Zone in and hang as long as you can- hopefully through the line.</div><div><br></div><div>Next race: 5k in February. Gotta get fast.</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-73168007288426533192015-01-05T22:17:00.001-08:002015-01-15T21:56:05.287-08:00New Year, New GoalsWelcome to 2015! I rang in the New Year with a tidy 16:08 at my club's Resolution Run back on New Year's Day. It is the fastest outdoor time I've run in years, and fastest 5k since my indoor 5k time trial of 15:58 in March. I ran splits of 5:11, 5:11, 5:15, :31 (hunch is last 1.12 is off slightly, as 31 is... Super goal pace!).<div><br></div><div>Winter break is done, long gone actually. I amassed weeks of 74 and 86 during the two weeks off from teaching. What I didn't do was sleep enough, making me quite run down that first week back. Now the fun starts of balancing home, work, and run. 6am wake ups for 7:15am runs of a 90 minutes are done. It's back to squeezing in 60-75 minutes right after getting home (sometimes at that in between- not real easy, but not marathon pace). </div><div><br></div><div>What are my goals and resolutions for the year?</div><div>Goal 1-A shiny new 5k PR. As far under 15:58 as I can go.</div><div>Goal 2- faster at 10k-1/2 marathon. Goes without saying, but they pale to the 5k. In my opinion, if the 5k goes the others will follow.</div><div>Goal 3- 2:29. Marathon. Next.</div><div><br></div><div>Resolution 1: Aim for 2 or fewer days off a month. Consistency breeds success. Rest can be days off, or can be days of easy miles.</div><div>Resolution 2: Core & strength work 3 times a week. It's the work I need to do for form, efficiency, but I often slack off in doing.</div><div>Resolution 3: write about running more often- 1x a week. Telling others what you did, and how it went is another mode of accountability.</div><div><br></div><div>What's next?</div><div><div><br></div><div><br></div></div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-15341809923342026892014-12-26T22:52:00.001-08:002014-12-26T22:52:12.608-08:00Rage Against the Machine- treadmill editionThere are two camps when it comes to the treadmill: tolerate it, or hate it with a passion. Love isn't in the lexicon on 99% of runners when it comes to the treadmill. From unchanging scenery to constant pace to sitting in front of a TV, it is what most runners will avoid at all costs.<div><br></div><div>I was one of those "hate it" people, but have moved into the "tolerate it" camp. Some explaining is in order...</div><div><br></div><div>Working as a teacher, your hours are set yet flexible- you need to be at school from 8-3:30, but you're often there early or at a meeting late. Daylight in the winter is scant, so you need a headlamp, or clear path, or an indoor area. For me, the treadmill is that alternative. Even in the city, it is a quicker and safer alternative to the darkness. To me, it's a mileage saver.</div><div><br></div><div>There are also real running benefits. The main one is that you can mix pace a little easier than outside. Why? The alternative to running the pace is falling off. Sometimes you need a little pace shift to move the run along on your easy 5-8 miler that you, quite simply, didn't want to go out for anyway (everyone has those days).</div><div><br></div><div>Coping with the indoors:</div><div>-doing time based intervals. Whether at 3k, 5k, half marathon, or marathon pace, you can knock out 1-10 minutes worth of solid running, take a short jog rest, the. Go at it again.</div><div>-adjust your incline. Moving up or down can make for just the challenge you need to get through the slog of the machine. I opt for changes every 5-10 minutes, sometimes shorter. Go up to 3 or 4% (maybe higher), then work down every few seconds or minutes.</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-61036716409577303352014-12-20T14:13:00.000-08:002014-12-20T14:13:05.435-08:00Reflections Eternal<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_VPiRN6Y0JKt1F0vbfOnDZnRIlVVRikiYe6tQD1FRBajQRlBcG-dGpAYPnU7OfBFSvCS20HTdo4xfZA0PB_0QRFcZfi7j1P-YHb-krizd9OOFUg5sBLN1ONEM0MdXz2a3jquv96bZGYQ/s1600/IMG_1411.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_VPiRN6Y0JKt1F0vbfOnDZnRIlVVRikiYe6tQD1FRBajQRlBcG-dGpAYPnU7OfBFSvCS20HTdo4xfZA0PB_0QRFcZfi7j1P-YHb-krizd9OOFUg5sBLN1ONEM0MdXz2a3jquv96bZGYQ/s1600/IMG_1411.JPG" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">on 1st Ave in NYC en route to 2:39:21, photo cred Lisa Kenyan.</td></tr>
</tbody></table>
Since the year is about up, its about time to take a look back at 2014. I'll start with the quick and dirty...<br />
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<strong>MILES:</strong> Currently at 3,178 miles, but should be at 3,323 miles by the end of the year.<br />
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<strong>RACES: </strong><br />
-Valentine's Day 5k: 16:11, 12th place<br />
-Mercer Island 1/2 Marathon: 1:14:42, 7th place<br />
-Seahawks 12k: 42:30, 7th place<br />
-Rock n Roll 1/2 Marathon: 1:14:14, 5th place<br />
-Fremont 5k: 16:17, 7th place<br />
-Shore Run 10k: 33:23 (PR), 5th place<br />
-Seafair 8k: 25:58, 7th place<br />
-Railroad Days 10k: 33:51, 7th place<br />
-Labor Day 1/2 Marathon: 1:13:14, 6th place<br />
-NYC Marathon: 2:39:21, 110th place (39th US, 95th Male)<br />
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Plus an indoor 5k time trial in 15:58 (new PR) in March, and another in December in 16:28.<br />
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Not a bad year for me. Apparently I have a stranglehold on 7th place. So when I race, just pencil my name in. Overall I can see lots of improvement. My 5k was right around 16:15 on the roads, with a nice PR indoors (just need an official one now). My 10k was a PR of 25 seconds, and my 1/2 marathon moved down another 43 seconds. Marathon wasn't what I hoped for but there were some extenuating circumstances with that aggressive wind. <br />
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Looking at those times, I need to make the next leap from 15:58 to under 15:40, from 1:13 to 1:11-1:12 low. You can't run 2:29 with the PRs I have, even with the mileage I put in during marathon cycles. <br />
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Thanks to <a href="http://www.brooksrunning.com/">Brooks Running</a> for the support of the Fanatics, and onward to working with Team Nuun in 2015! <br />
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Super goal pace all the way. Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-15291906254337430282014-12-15T20:53:00.002-08:002014-12-15T20:53:35.765-08:00NYC Recap #windWindWINDI said I was going to recap the NYC Marathon at some point. So it is now or never. The results can be found <a href="http://www.tcsnycmarathon.org/about-the-race/results/overall-men">here</a>. I opted for the Overall Men's results. I'm at the bottom- 95th.<br />
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Nutshell: I'm pleased with how I fought through it, and how I ran over the last 8-10 miles when the race got tough. I'm happy to be in the Top 100 Men at NYC; that's something! I'm happy to be under 2:40. In the same breath I am disappointed. I thought 2:33-2:34 was doable. I was likely in the best shape of my life. If not for a poor weather day, I would have had a massive PR. <br />
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Pre-Race: Well, a Polar Vortex rolled through that dropped temps to the low 40s during the day and 30s overnight, with winds that whipped through at 20-30mph! Race day the rain had disappeared but the wind was a steady 25 mph head on. Not ideal. Far from.<br />
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The Race: I made the amateur mistake of starting about 4-5 rows too far back. The result was being behind a ton of riff-raff at the start on the Verrazano. First mile was 6:30 or so, which was tough work getting blown sideways. As I kept rolling down the hill I was asking people what they wanted to run and the general mood was "shrug"- aka "this wind has thrown my plan out the window." So I settled into a group around 4 and realized I was going too slow. If I wanted to make any sort of attempt at the mid 2:30's I needed to move up. <br />
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There's one problem with moving up: wind. When you moved to the front of a group you got stuck taking the brunt of the wind. Over the course of a mile or so, somewhere in Brooklyn, I made the move to hopscotch up a group. It took me a solid 25 blocks to latch on. But my perseverance paid off as this was the group I would stick with into Manhattan. I sat in the back and tried to zone out, just listen to the rhythm and go. Problem with that strategy: everyone in the back was dangling off, so you needed to be ready to skip up to the back of the guys in front as people peeled off. <br />
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From 14-20 I struggled. It was. Tough stretch into Manhattan over the Queensborough, and then down the wind tunnel that is 1st avenue. By the time we turned around in the Bronx I was trying to count down miles. At 23 in Central Park I realized I needed to get a move on to make 2:40. I started to count down guys as I upped my tempo. If not for that realization 2:41 was happening, as I had no motivation to keep going. <br />
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Bottom line: Fun in retrospect, terrible during. I'm good with NYC for a while. <br />
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Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-8798652477496326732014-12-14T06:57:00.001-08:002014-12-14T22:25:03.686-08:00December Re-StartThe past 2 weeks have been up and down. After hitting 70 miles to kick off December, I hit another 70. Somehow or another I felt that a month out from the marathon was a good time to amp back up. I would come to find out I needed a rest week.<div><br></div><div>How did I get to the realization of needing to rest? Upon finishing my long run my Achilles seemed tight. So I went through MONDAY expecting to run only to feel dog tired (day off number 1). Then on Wednesday I ate poorly, leading to poor energy (day off number 2). After a short Friday run, I was back at the workout grind for Saturday- 5 sets of 5 minutes in 5:40 pace, with 2 minutes off followed by 2.5 miles at 5:55 per mile.</div><div><br></div><div>Bottom line is I need to reboot. As December rolls around, staying on track is tough due to family, and work demands. I just need to stay focused on getting a good start heading into half marathon and 5k training. </div><div><br></div><div>Later this week I plan to sketch out some training modifications- ie ways to hit super goal pace.</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-52030405565615523802014-12-03T22:27:00.001-08:002014-12-03T22:27:43.008-08:00It's cold outside...We ventured indoors today for our workout. By we, I mean myself a few clubmates. We're fortunate to have the Dempsey indoor in town at the University of Washington. <div><br></div><div>While not that cold out, the chance to run inside with your shirt off in December is pretty great. The goal of the workout? 5k at 5k race pace.... 5x1k with 0 rest. If nothing else, I wanted to gauge where I was at fitness wise coming off the marathon.</div><div><br></div><div>Result: 16:28. Back in March I ran a PR indoors at the Dempsey, going 15:58. So this is a good starting point. With no speed work, I was able to hit 60 second laps (307 or 308m), putting me under 5:20 per mile (5:18). Considering I did a 3.5 mile progression last week and struggled to go under 81 per 400, this is great. I didn't kill myself to do it either. Up next will be a good December block of training leading into a potential January 1/2.</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-39838598273600396152014-11-28T22:46:00.001-08:002014-11-28T22:46:44.565-08:00On the road...Back on the horse. My NYC recap never happened, or might happen, or... Alas I'm back.<div><br></div><div>The road to 2:29 is being paved each day. Might be a short country road or a long interstate. Goal is to build to it.</div><div><br></div><div>This week is 70-75 miles, a step up from 45 the week before. Much is made of the 10% rule. During regular training cycles, it is a handy rule of thumb. When rebuilding from a peak? Less helpful. Your body can tolerate more, otherwise you'd do 25...+2.5! Etc. Tomorrow is tempo. We'll see how that goes. Should be easy, but it's in the cold so who knows.</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-59321807664392467082014-10-25T16:37:00.001-07:002014-10-25T16:37:26.759-07:00The Final CountdownThe taper is in full effect. 60 measly miles for the week, but 7 days of running. I've made a concerted effort to maintain routine, not aim for longer days of running (and fewest days). Schedule is important to me. Result has been a good, fresh feel.<div><br></div><div>My last few workouts have been great. Starting with my most recent...</div><div>-5 miles at 5:50-5:55, 1 mile at 5:30 (5:50 average) today</div><div>-10x800 in 2:33 average (all 2:32-2:34), with 2 minutes rest</div><div>-9&1 (5:52 average)</div><div>-2 sets of 4 miles with 3 minutes rest. 22:29, 22:18. (5:37/5:32)</div><div>-10 miles in 71:30 (easy), then 3 sets of 2 miles in 5:49-5:50, 2 min rest</div><div>-7&1 (5:45 down to 5:17)</div><div>-18 miles with the last 13 in 6:10.</div><div><br></div><div>One workout left before shutting everything down. It's 4 miles in 5:50, followed by a fast mile. We shuffle off on Thursday and the race is Sunday. I'll blog more on Wednesday, and do a race wrap on Sunday. At some point I'll reflect on the whole cycle. Right now? Check the box and get set for 26.2 miles in the city.</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-14331551561890836532014-08-23T14:16:00.001-07:002014-08-23T14:16:56.938-07:00Lost & Found<div><b><i>If you're going to be the king of something, no man's land isn't it.</i></b></div><div><br></div>Week of 8/10<div>Miles- 96</div><div>Race: Railroad Days 10k, 33:50, 7th overall</div><div>Tuesday Workout: 6x1k @ 10k goal pace- 319, 318, 318, 318, 317, 315</div><div>Saturday workout: 10k race & 3 miles marathon pace (555, 554, 555).</div><div><br></div><div>Week of 8/17</div><div>Miles: 86</div><div>Race: none</div><div>Tuesday workout: 3 sets of 4x400 w/ 200 rest (75 average)</div><div>Saturday workout: 8 easy (55:00), 2x3 miles in marathon pace (548, 549, 548- 17:26; 5:44, 5:45, 5:44- 17:15)</div><div><br></div><div>I missed a week. It was an accident. You'd think I was busy, but not true. I was just plain lazy. I raced on 8/16 and it went ok. In truth, I wanted to run 32:55 or so. But I just didn't have it. I started strong before getting caught in no man's land. I thought I was cruising but I was just losing ground. Then it ended, mercifully. </div><div><br></div><div>I felt really spent at the end of last week. By the end of last week I'd run a 7 week average of 96 miles a week. If you include the 1st 2 weeks of summer where I was still building mileage, my average is 92 miles a week. Coming down to 86 this week felt like a treat. I opted for a mini taper this week and next with the start of school coming, and the drained feeling at the end of last week. </div><div><br></div><div>To cap off the week I nailed the Saturday workout. The 3 mile sets felt like I was cruising. I stopped and felt like I could run another set or two. To be 14 miles in and feeling fresh is precisely how I want to feel.</div><div><br></div><div>Things change starting Monday. Summer of run is basically over, as I'm back in my school getting ready for kids. I'm also going to try a run-bus commuting combination to get my mileage in, save some time, and save some money. </div><div><br></div><div><b>Next up</b>: Labor Day 1/2 Marathon on 8/31. Goal- race well, stick my nose in the thick of it, and launch into a solid 4-5 week block.</div><div><br></div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-43030918339231449712014-08-09T13:34:00.001-07:002014-08-09T13:34:07.661-07:00If You're Tired, Clap Once<b><i>If you're tired, keep going. You're almost there. Almost.</i></b><div><b><i><br></i></b></div><div><b>Miles: </b>106.19</div><div><b>Long run: </b>18.18 miles</div><div><b>Workout Wednesday: </b>4x2 miles (5:32-5:36 target) w/ 2 minutes rest. Went 11:09 (5:38, 5:31), 11:08 (5:36, 5:32), 11:03 (5:34, 5:29), 11:08 (5:38, 5:30). </div><div><b>Saturday Workout: </b>6-1-2-1, all continuous. (6 & 2 average 5:55), 1st drop mile 5:24; 2nd drop mile in 5:30. Total 10.01 miles in 57:55 (5:47/mile)</div><div><br></div><div>Another week in the string is done. This was the most mileage of the year, and most in the cycle. It's a long way to November, so the point is to get the work in without it being overly quick. Job done! The mileage has provided some quality support for my aerobic system, making an hour of hard running feel manageable. Since the marathon is largely an aerobic event, the goal is to work that system and slowly lower the lactate threshold enough to make marathon pace feel very comfortable.</div><div><br></div><div>Wednesday was done solo so my wife and I could enjoy our 8th wedding anniversary in the evening. Longish hard-ish reps are not easy when running alone in the morning. But I hit the target, and didn't feel terrible. 2 minutes goes by quicker than you think!</div><div><br></div><div>Saturday was great. We had a large group (12) through 7. The continuous work with dropping the pace in the middle does a few things. First it trains the body to run hard when tired. Second it helps you with recovering to settle back to your marathon pace. If you consider water stops and moves by peers, you need to be ready to shift up and down in gears. Thirdly it has some impact on your lactate threshold. By how much, I'm not sure. But the drop mile or two is a tried and true method of our training group. It's not easy, but you get strong.</div><div><br></div><div><b>Coming up:</b> I've got weeks of 95, 103, and 86 planned. I'm excited about losing 10 miles and later 20! Get some fresher legs. Railroad Days 10k is in a week, followed by the Labor Day Half on the Sunday before Labor Day. </div><div><br></div><div>Below is how my miles worked out. I put them in a spreadsheet later. Lots of adding!</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBbLUh0u1NZVo_d0azpjWmUsDVFuySjnGVLS5u0vlnzTa4Uu1g9oWeORXi66xypY3c2bB6aDAsSW7FsaqHYIqp9dchaKgTV1-Mh1vjNQ6RLHxqw1alNkwaJxvGe5oPP8BvMGhJnE4Qjco/s640/blogger-image--1678895662.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBbLUh0u1NZVo_d0azpjWmUsDVFuySjnGVLS5u0vlnzTa4Uu1g9oWeORXi66xypY3c2bB6aDAsSW7FsaqHYIqp9dchaKgTV1-Mh1vjNQ6RLHxqw1alNkwaJxvGe5oPP8BvMGhJnE4Qjco/s640/blogger-image--1678895662.jpg"></a></div><br></div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-10419323679252774552014-08-05T14:03:00.003-07:002014-08-05T14:03:44.902-07:00Eat run nap rinse repeat<b><span style="font-family: Arial, Helvetica, sans-serif;"><i>Run, run, run, and run some more.</i></span></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Miles</b>: 95.8 on singles (no double days!)</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Wednesday Workout</b>: 13 miler w/ 6 @ 5:50-6:00 (5:56 avg), and 1 @ 5:14, all continuous.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Saturday Workout</b>: 6 (5:50 avg), 1 (5:35), 1 (5:17)- part of a 13 mile day.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The average number of miles I've run in the last 5 weeks has been 93, which is pretty great. Overall, I've taken to napping a little more and getting to the foam roller. I did get in one core workout consisting of leg lifts, planks (straight, and both sides), side leg raises with the foot turned, and push-ups. I want to do more, but just don't have the willpower to force myself to work on my core after running or in the evening.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The upside is that most of the runs are feeling really good. I'm out in the morning at 6:30 or 7:00 and beat the heat. The first mile or two is a drag, usually 7:30-7:50 min/mi, before it settles into a comfortable 6:40-7:00 min/mi pace. The goal is to make 6:50 feel comfortable so that dropping down to 5:50 for the marathon feels like less of a jump. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Coming Up:</b> Marathon training has started, and kicks off with a kick in the pants week of 105 miles and two workouts. The original plan was to do 8x1k on Wednesday and a longish race simulation on Saturday. I might keep the race simulation in there for Saturday as my club (Club Northwest) has a series run that includes a half marathon. It would be a good chance to get in 10 at marathon pace and kick the last 5k while getting some fluids support that's more challenging otherwise. But Wednesday I've shifted to a morning run away from teammates for the day, making 3:10 per K a tough ask. Instead it will be 4x2miles at 5:32-5:36 pace and 2 minutes rest. Still hard, but more appropriate for the time of day! </span></div>
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Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-23419396448961098032014-07-31T22:07:00.001-07:002014-08-04T22:07:32.992-07:00Seafair 8k Race Report<b>You need to carefully hone your super-goal pace.</b><div><br></div><div>Race: Seafair Torchlight Run 8k</div><div>Result: 25:58 for 12th out of a thousand+ people.</div><div><br></div><div>I honestly am not sure why I show up to Seafair each year. It has a trifecta I can't stand- warmth (80+ starting in the evening), inaccurate course (never 8k, never ever!), and a bunch of hills (a kid must have drawn the elevation map!). </div><div><br></div><div>All that said, it was fun. As the saying above states: your super goal pace needs honing. So I went out in 5:12, followed by a 4:56 (garmin splits). I'm not in that sort of shape (5:05 average per mile). I paid for it as all super goal pace racers do. That is because super goal pace isn't really a pace you have any business running. Now or in the immediate future. Trust me. On one of the uphills around mile 2.5 I began to eat it. Legs... Have...no... Power....</div><div><br></div><div>Being that we strung out early on, it wasn't like there was a group or pack to sit in with. So I did what any sensible racer would do- I slowed down (not on purpose) and tried to not bury myself on the viaduct. </div><div><br></div><div>Upon climbing the hill to the finish, I immediately told my wife "that was awful, and short, but sub 26! No one needs to know. And I'm not doing this again."</div><div><br></div><div>I'll need someone to reference this post in about 11 months when the itch to race Seafair arises yet again. </div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-69499151184101681502014-07-26T23:12:00.001-07:002014-07-27T13:47:00.368-07:00String it together<b>Run where you're at, not where you want to be.</b><div><b><br></b></div><div><b>Mileage:</b> 90.8</div><div><b>Workout: </b>(Wed) 4x1 mile with 3 min rest, cutdown style- 5:21, 5:15, 5:14, 5:08.</div><div><b>Race:</b> Seafair Torchlight 8k- 25:58 for 7th (course was .15-.17 short!). </div><div><br></div><div>The challenge of 3, 4, 5 weeks of higher mileage is the cumulative fatigue. The daily runs feel fine- after about 30-40 minutes! The first few miles are "why am I doing this? Sleeping would be so much better!" </div><div><br></div><div>The upside is daily runs are consistently in the 7:00-7:10 range on average. Usually the first mile or two is slow (7:30-7:45) followed by some miles sub 7. The new challenge is to fit in my core work more consistently. I often veg out on the couch, opting to relax instead. If 2-3 of those days had core work I think my running would improve. </div><div><br></div><div>On tap this week: longish runs of 11-16 instead of double days. No real workout- maybe 4-6 miles around marathon pace as part of a longer run. Marathon training is around the corner, so I want to feel fresh.</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-4820283367223081432014-07-20T11:41:00.001-07:002014-07-26T23:09:08.314-07:00If I Could Run 100 Miles, Then I...<i>Turn off the brain and go. Just go.</i><div><i><br></i></div><div><b>Miles: </b>100.04</div><div><b>Wednesday workout: </b>7x3' hard downhill, 3' rest.</div><div><b>Saturday workout: </b>3x2 miles (5:20), 3' rest.</div><div><br></div><div>The 100 mile week is the mythical barrier. To me it's a nice round number, and the gateway to aerobic fitness. Overall solid week. The Saturday workout was a struggle due to wind and tired legs. Thankfully trusty workout partners rule the day. </div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-15841368544022890292014-07-16T15:05:00.001-07:002014-07-16T15:05:44.954-07:00Week ending 7/12<div><i>The more you run, the better you'll get.</i></div><b><div><b><br></b></div>Total miles</b>: 92<div><br></div><div><b>Workouts</b>: Wednesday- 2x1mile, 2x800 with 2 minutes rest. 5:23, 5:24, 2:35, 2:33.</div><div><br></div><div><b>Race:</b> Run of the Mill 5k- 16:17, 12th.</div><div><br></div><div>Overall, it was a successful week. Wednesday I hoped to do 3x1mile and work down from half marathon to 5k pace. But the heat made running much faster than 5:20 pretty tough. The 800s were a solid mid workout compromise.</div><div><br></div><div>Racing also went well. I've learned to stop checking my watch when I race. I dial in on those around me and get settled. Looking at my watch throws me into a panic- "Am I too fast? Why am I so slow? God this doesn't feel good." The first mile was hard as it was an entirely steady uphill. It's followed by a downhill that isn't down enough, and winds on a path. The last mile is entirely downhill but the damage is already done. I settled into 5:15-5:20 until the final downhill.</div><div><br></div><div>The legs are tired but I feel like I'm turning a corner. My aerobic system feels good, and I settle into 6:45-7:00 once I'm warmed up (and awake!).</div><div><br></div><div>Onward to 100.</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0tag:blogger.com,1999:blog-3146035986196193295.post-66900914891509631672014-07-09T16:55:00.001-07:002014-07-09T17:19:20.130-07:00Here we go!The Summer of Run is in full swing. I teach, so the big running building block for me comes mid June (say, the 16th or so) and runs through August 31st. After that? All bets are off. I squeeze in 60-70 between teaching and parenting. But over a 8-9 week summer span? My mileage drifts from 60-70 up to 80-100. It's glorious.<br>
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This will be the spot to document that mileage. <div><br></div><div><b>Big Picture: </b>all eyes are on the New York City Marathon, a race I've been meaning to return to since I ran it in 2007. I'm a different (re: better/more experienced) runner now so I'm hoping for a far better result.</div><div><br></div><div><b>The Here and Now: </b>building base with an eye on a few 5k's and whatnot.</div><div><br></div><div><b>Up Next:</b> Run of the Mill 5k on Saturday, and a track 5k a week or two later.</div>Pete!http://www.blogger.com/profile/12511528601890537986noreply@blogger.com0