Monthly Archives: April 2014

Next Marathon…

I’m excited to announce that the next marathon I will be running will be: 

I have heard nothing but good things about the race! Every single person that I have talked to that has run the race before has said that it is a “must do”. These include, Tim Shuler (1997 Champion), Michael Wardian, Josh Sadlock, Mark Buschman and a ton of other people that had mentioned it online. I have never been to Burlington, but I am extremely excited to be a part of the marathon weekend!

Who else is running? 

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Training Update from Week of 4/21

Here’s a training update from this past week. Frederick Half Marathon is this coming Sunday…

 

 

Monday 50 minutes easy on turf fields (last 10 minutes barefoot) 4 miles on trails at Irvine Nature Center (Setting up course for Tree Hugger 5k)
Tuesday Valley Centre

-10 minute warm-up

– 20 x 200 meters (:32-33) with :35-:40/100 meter recovery (last one in 28)

– 10 minute cool-down

short weights/stability session
Wednesday 40 minutes on turf fields at 6:00–>5:45/mile (last 10 minutes barefoot) 45 minutes on roads at 6:00–>5:45/mile
Thursday 50 minutes easy on treadmill
Friday none -10 minute warm-up

– 4 laps at (9:17–4:44/4:33)

– 2 laps recovery (5:11)

– 4 laps at (9:14–4:38/4:36)

– 2 laps recovery (5:04)

– 10k at   (32:17——->16:18–>4:42/4:40/4:39/2:17  15:59–>4:35/4:34/4:36/2:14)

– 2 laps recovery (5:10)

– 4 laps at (9:08–4:33/4:35)

– 2 laps recovery (5:06)

– 4 laps at (9:04–4:34/4:30)

– 1 lap recovery at 2:30

– 1 lap hard at 2:08

– 1 lap hard at 2:28

– 1 lap hard at 2:08

– 6 minute cool-down

Saturday none 4 miles running around at Irvine Nature Center setting up for the Tree Hugger 5k
Sunday Helped out at the Tree Hugger 5k!!! 65 minutes total with 8 x :12 hill sprints (behind Sam’s Club)

Incredible Marathon Specific Workout Today

I’m finally feeling fit again! I had a great marathon specific workout today. I ran it on my flat parking lot loop at Valley Centre. The loop is 715 meters around so it makes it a little tough with figuring out the paces, but I have done enough workouts on that loop to know what the actual mile pace is per loop. I also know that 5k is just short of 7 laps.

Here are a few lap splits with actual per mile paces: 2:35/lap= 5:48/mile, 2:30/lap=5:37/mile, 2:20/lap=5:15/mile, 2:15/lap=5:05/mile, 2:08/lap=4:48/mile. I know this is confusing, but it puts an actual pace to times that may seem irrelevant.

Details:

-10 minute warm-up

– 4 laps at (9:17–4:44/4:33)

– 2 laps recovery (5:11)

– 4 laps at (9:14–4:38/4:36)

– 2 laps recovery (5:04)

– 10k at   (32:17——->16:18–>4:42/4:40/4:39/2:17  15:59–>4:35/4:34/4:36/2:14)

– 2 laps recovery (5:10)

– 4 laps at (9:08–4:33/4:35)

– 2 laps recovery (5:06)

– 4 laps at (9:04–4:34/4:30)

– 1 lap recovery at 2:30

– 1 lap hard at 2:08

– 1 lap hard at 2:28

– 1 lap hard at 2:08

– 6 minute cool-down

Combining the hard running along with the moderate recovery you get 30k worth of work at an average pace of 5:17/mile for a total time of 1:38:40.

Great workout and great confidence booster. This is really my first marathon specific workout in a long time and it was a big one!

 

Training Week of 4/14

Here’s my training from last week…nothing crazy, but definitely progressing nicely. The GW Parkway 10 miler made me more sore than I expected. In the long run it is going to be good as I am going to heal and be stronger than before…

 

 

Monday 40 minutes spinning on bike (legs sore!) none
Tuesday 55 minutes running (last 10 minutes barefoot) stability/core routine
Wednesday 50 minutes easy on treadmill 40 minutes easy pushing boys in stroller with Amanda
Thursday none 45 minutes easy on turf fields
Friday Golf Course Road Hill Circuits

-15:00 warm-up

– 8 x Hill Circuits with 4:00 recovery jog in 2:35/2:35/2:31/2:29/2:26/2:24/2:23/2:21 (Circuit consists of :20 hard running in between Skipping/Bounding/Butt Kicks/finishing with last 250+ meters hard up hill and ending with 10 x squat jumps)

none
Saturday none 1:50 minutes total on roads/trails/turf (all over the place…threw in 2 x mile at 5:45 in the middle of the first hour…rest at 6:10-20…then from 1:20-1:45 I did 8 x 1 lap hard/1 lap moderate around the turf (:57-1:15) (comes out to 4:45-50/mile and 6:10-15/mile)
Sunday 52 minutes easy on turf fields (last 12 minutes barefoot) none

Remember the Tree Hugger 5k is on Sunday at Irvine Nature Center…come on out. Great course/cause! Stick around afterwards for Springfest.

Next Race Will Be

My next race is going to be one that I have done once before….that was last year. I really enjoyed my time at the event and will be back for years to come. Last year I ran my half marathon PR here and completely surprised myself with how good I felt. I ran 1:05:39.

The race is the Frederick Half Marathon.

Corrigan Sports did a wonderful job with the event and I am excited to go back. It is a great place for the kids to hang out afterwards as well.

Training Week of 4/7: Great Week of Training and a Solid Race

Great week of training and a solid race…. This past week I upped my mileage and intensity more than it has been in a long time. I ended up getting in two shorter workouts and a 10 mile race at the George Washington Parkway Classic 10 miler. @runpacers put on a great event. It is definitley something I will be back for in the future!

It was a great weekend for the whole family as well. We stayed in Alexandria Saturday afternoon/night and spent the whole day on Sunday visiting the National Mall, specifically the Natural History Museum and the Air and Space Museum. I’ve posted some pictures below….

 

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George Washington Parkway 10 Miler on Sunday

I’m getting excited for the GW Parkway 10 miler on Sunday! I have not raced since my failed attempt at the Shamrock Marathon. I had been sick with what was later found out to be a sinus infection. After over 7 weeks of being sick I was given antibiotics and felt better within 3 days. The 10 day course or antibiotics was completed last Saturday and ever since that day I have been feeling better each day. 

I really have no clue what to expect as this past Monday was the first workout I actually felt “okay” on since Shamrock. The workout consisted of: 4 x 800 at 2:15-17…4 x 400 at 64-65…2 x 200 in 30/29 (all with 2:00 recovery jog). It felt good to run faster as most of my workouts in the previous several months has been long and at half marathon-marathon pace. 

I want to go out there and run smart, give a good effort and be competitive. As of right now it looks like it’s already going to be in the 60s at race time. That is much warmer than I or anyone else is used to…it will definitely affect how the race is run. 

I ran this race back in 2009 and absolutely loved the course. I’m looking forward to being out there again! 

After the race, me, Amanda, and the boys are spending the day in the Alexandria/DC area. I’m not exactly sure what we are doing yet, but we are excited to be spending such a beautiful day there as a family. It sounds like the cherry blossoms are in full bloom as well! 

Pictures and report coming after the race.