Monthly Archives: February 2013

Excellent Final Marathon Specific Workout

Very happy with my final marathon specific workout this morning. I already knew I was in better shape than my 10 mile race result from this weekend indicated, but today shows it.

Details: Valley Centre (paved flat 715 meter loop)  15 minute warm-up….3 x 10 laps with 2 lap moderate recovery then 5 x 200 with 200 jog recovery…17 minute cool-down

2 lap splits (actual pace in ()) 4:39 (5:14) – 4:38 (5:13) – 4:39 (5:14) – 4:38 (5:13) – 4:34 (5:08…..5:15 (5:54)….4:36 (5:10) – 4:36 (5:10) – 4:33 (5:07) – 4:32 (5:06) – 4:32 (5:06)…..5:10 (5:48)….4:29 (5:02) – 4:28 (5:01) – 4:30 (5:03) – 4:28 (5:01) – 4:28 (5:01)….5:17 (5:56)…. 5 X 200 all at :32 with 200 jog recovery in 1:00

Finished off the day with 20 minutes of weights/core later in the afternoon.

I’m excited that today went well. I’ll get in a slower long run on Saturday, 25-30 x diagonals on Sunday, then 3 easy days before my next workout.

2.5 weeks to go!

 

 

Weekly Summary/10 mile race

I had a pretty good week of training. I’m glad that I moved my Wednesday workout to Thursday as I felt awesome and it went well. Sunday’s race could have went a lot better, but I still got in the work and do believe I’m still on pace for a breakthrough marathon in 3 weeks. Details for the past week and race follow….:

Training Week of 2/19:

Sunday: am: 22:00 warm-up…..Hilly 10 mile race (RRCA Club Challenge) in 52:39 (Splits: 4:48/4:59/5:08/5:10/5:15/5:29/5:21/5:35/5:24/5:20)….13:00 cool-down  (Details in blog post)  / pm: 35 minutes on turf fields at Garrison Forest School  (last 6:00 barefoot)

Saturday: 50 minutes easy on turf fields at Garrison Forest School. 4 x :20 uphill progressive striders 

Friday:  50 minutes easy on turf fields at Garrison Forest School. (last 7:30 barefoot) /  20 minute weight sesson

Thursday: (Valley Centre (715 meters)) 20:00 warm-up…..2 loop splits with actual pace in (): 4:41(5:16)–4:39(5:14)–4:37(5:11)–4:36(5:10)… 2 loop recovery in 5:30 (6:11) (Quick change into flats)… 4:36(5:10)–4:33(5:07)–4:27(5:00)–4:26(4:59)….11:00 cool-down

Wednesday: am: 81 minutes easy on roads/side walks (Planned to do a workout, but did not feel good (see blog post)) / lunch: 45 minutes easy on turf fields at Garrison Forest School (last 7:30 barefoot)

Tuesday: 43 minutes easy on treadmill /  30 minutes easy on indoor track

Monday: 60 minutes total. 40 minutes on turf fields at Garrison Forest School…..20 minute weight session….20 more minutes on turf fields.

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RRCA Club Challenge

Details: 22:00 warm-up…..Hilly 10 mile race (RRCA Club Challenge) in 52:39 (Splits: 4:48/4:59/5:08/5:10/5:15/5:29/5:21/5:35/5:24/5:20)….13:00 cool-down

I was expecting this race to go much better…especially with me finishing my workout on Thursday with the last 2 miles of the second 4 at 5:00/mile. In the past I would have been smart about this, but I found myself a little too confident heading into this race. Every workout I have done since the Fall has been negative split. Sure I finished the workout on Thursday running 5:00/mile, but I started out at 5:15 and picked it up from there…. I should have done the same thing on Sunday. Had I started out running 5:10 pace I may have been able to maintain it or even pick it up as the race went on. The course is tough, but I didn’t run it smart. It’s easy to get caught up and run too fast early on in a race! The good news is once I slowed down to 5:20s I felt pretty strong. While I wasn’t running 5:10s anymore I did feel like I could have gone another few miles past the finish line…

Anyway….I’m not worried about this race result. I’ve had incredible workouts and hope to have another big one this Thursday. I have 3 weeks to go….

Great Workout Today

Wow…great workout today. I’m glad I gave it a day and didn’t do it yesterday. I felt so good that is was hard to hold myself back. My legs/body didn’t feel incredible (legs sore and a little heavy), but aerobically I felt like I was just cruising! I ran the workout on the loop at Valley Centre (715 meters) and did 8 loops/2 loops recovery/8 loops.

Details: (Valley Centre (715 meters)) 20 minute warm-up…..2 loop splits with actual pace in (): 4:41(5:16)–4:39(5:14)–4:37(5:11)–4:36(5:10)… 2 loop recovery in 5:30… 4:36(5:10)–4:33(5:07)–4:27(5:00)–4:26(4:59)….11:00 cool-down

I definitely surprised myself with how easy 5:00/mile felt. Hopefully that’s a good sign with 3.5 weeks to go until Shamrock! Next up is the RRCA Club Challenge.on Sunday. It is a hilly 10 mile race in Columbia, MD where all of the local running clubs compete for the team title. I will be running for Falls Road Running

I’m going to take it easy the next two days by doing 50 minutes each day with some striders on Saturday and hope to run decently fast on Sunday.

3.5 weeks to go!!!

 

Workout Adjustment Again…Listening to My Body

Another workout adjusted…I would say that this happens almost 50% of the time. My alarm went off at 5:05 and I almost didn’t even get out of bed…I felt extremely tired. Knowing that I would not have more than 50 minutes later in the day to run forced me out of bed. I went about my normal pre-workout routine of foam rolling and Jay Johnson’s Hip Myrtle Routine (something I have slacked on and I feel could have led to my current low back issues). Running did not great..I immediately began thinking about whether I wanted to do the workout or not. After heading over to my loop at Valley Centre and seeing that several parts of it were ice I decided to hold off until tomorrow. I decided to go out and do a longer easy run. Of course about 40 minutes into that run I started to feel pretty good, but it was too late to go back and do the workout. I decided to make today a higher volume day over 2 runs…80 minutes this morning and another 50 minutes over lunch.

What was the planned workout? I had planned on doing: 20 minute warm-up…5 miles at 5:20/mile…1 mile easy…5 miles at 5:15/mile…15-20 minute cool-down. Now this workout will have to be changed when I do it tomorrow as well. I am running a hilly 10 mile race on Sunday (Maryland RRCA Club Challenge (running for Falls Road Running)) and had counted on 3 recovery days in between the two workouts. Since I will now only have 2 days between sessions I will cut the 5 mile segments to 4 miles (well..not quite 4 miles…8 loops of Valley Centre (715 meters/loop) tomorrow.

Check back tomorrow to see how the workout went….

Training Summary (week of 2/11)

Training Week of 2/11:

Sunday: 79 minutes total on turf fields at Garrison Forest School.  Details: 30 minute warm-up….25 x diagonals (all at around :18–18.5) with a half loop recovery (:47-:50)…20 minute cool-down   (Nice short workout to get my legs turning over…I like these as it makes the other paces feel easier. I also think it will help me with some of the muscular fatigue I feel later in the marathon. I’ll do 30 of these in a couple weeks.)

Saturday: 50 minutes easy on turf fields at Garrison Forest School. Back is still acting up and more focused on the left side. I started doing a lot of glute strengthening that I slacked on lately and it seems to be working great. I also noticed that it seems like my left psoas is in spasm/tight….so I’ve been working on that as well.

Friday: 22 miles total 15 minute warm-up….18 miles at 5:40-30….15 minute cool-down. Planned to do 20 mile progression (at Valley Centre) as 6 at 5:50–>5:40, 6 at 5:40–>5:30, 6 at 5:30–>5:20, 2 HARD. My low back went into spasm at around 2.5 miles into the run (first 2 miles were both at 5:40). I stopped and stretched for a minute and then decided to go out on the roads and just get in a longer run…5 minutes later my back started to feel better and I picked it up again. I ran out on roads for 50 minutes before returning to Valley Centre parking lot to finish the rest of the run. I checked my pace 3 different times out on the roads and it was always between 5:35-5:40. After returning to Valley Centre I ran the rest of the run at 5:35—>5:30 with the last 1/ 2 mile at 4:50 pace.

Thursday: 81 minutes on golf course at Greenspring Valley Hunt Club. with 6 x :15 hard over the last 10:00.

Wednesday: 50 minutes easy on turf fields at Garrison Forest School.

Tuesday: am (5:15): 36 minute warm-up……6 x 2 loops with 1:00 recovery (Valley Centre) with :55-1:05 recovery jog….14 minute cool-down   (2 loop splits (actual pace in () ): 4:26 (4:59) – 4:25 (4:58) – 4:25 (4:58) – 4:23 (4:55) – 4:19 (4:50) – 4:15 (4:45))  / pm: 20 minute weight session

Monday: 40 minutes easy on turf fields at Garrison Forest School.  / 30 minutes easy on treadmill

Great Workout Today

Wow! I wasn’t expecting today’s workout to go as well as it did. I felt really tired on Saturday and I’ve been extra sore lately. I ended up doing 6 x 2 loops around Valley Centre parking lot with :55-1:05 recovery (2:00 to change into flats for the last 2). I had planned/thought about doing 8, but I cut it short due to the fact that my legs have been fairly sore (I definitely could have done 8…possibly 10)….this is why I say I wasn’t expecting it! I ran by far the fastest I ever have on this loop…almost for every 2 loop repetition and I only had a minute rest! I will compare to a workout of 8 x 2 loops that I did on 1/9. Amazing what a month can do!…I have to keep that in mind with a little over a month to go until the Shamrock Marathon! Also, I have measured the loop at Valley Centre several times on MapMyRun and it always comes out between 715-720 meters. Lets call it 715 meters to be safe…not an easy number to determine actual pace off of….looks like I’ll be using the pace calculator at Coolrunning often! Why do I run this loop….?

Details: 36 minute warm-up……6 x 2 loops with 1:00 recovery (Valley Centre) with :55-1:05 recovery jog….14 minute cool-down   (2 loop splits (actual pace in () ): 4:26 (4:59) – 4:25 (4:58) – 4:25 (4:58) – 4:23 (4:55) – 4:19 (4:50) – 4:15 (4:45))

1/9—Wednesday:  (Valley Centre Parking Lot Loop) 8 x 2 loops with 1:00 recovery. (4:54/4:53/4:54/4:52/4:52/4:47/4:43/4:33 (last lap in 2:13)) I would say that I ran the workout at around 15k effort. Big jump from last Thursday’s workout on the same loop.

Training Summary/Details Week of 2/4

Training Week of 2/4:

I would call this week a “solid” week of marathon training. I was able to get in some work, but spent most of the week recovering from last Sunday’s 29 mile run. Saturday’s workout wasn’t spectacular, but I still got in the work. I used map my run and the loop I run at Valley Centre came out between 715-720 meters every time I measured it. What does that mean? It looks like 2:20/lap would be around 5:15/mile. I like that I now have an idea of the pace I’m running….it makes the workout this past Saturday one that started out around 5:25/mile and went down to 5:15/mile. I’ll take it in the wind and being tired.

Sunday: 50 minutes easy around athletic fields

Saturday: (22-23 miles total) 21 minute warm-up / 10 loops–8 loops–6 loops–4 loops–2 loops with 2 loop moderate recovery. (2 loop splits: (4:55-4:52-4:52-4:51-4:51) (5:41) (4:48/4:47/4:46/4:44) (5:35) (4:43/4:43/4:41) (5:42) (4:41/4:40) (5:39) (4:35)) 12 minute cool-down

Friday: 50 minutes easy on turf fields at Garrison Forest School.

Thursday: am: short (20:00 weights session) / 91 minutes on golf course at Greenspring Valley Hunt Club.

Wednesday: (8:00 at night..dark) 77 minutes total on turf fields at Garrison Forest School….20 x diagonals (:18–>16.5) with half loop recovery in :45 (kept it somewhat honest)

Tuesday: 45 minute jog on turf fields at Garrison Forest School.

Monday: 27 minute jog on turf fields at Garrison Forest School. / short (20:00) weights session