Week 4 recap...

Well, week 4 is complete...it was nice to have what was called an easy, or step-down, week. But at times it wasn't easy. I am terrified at times that it is going to be something stupid that ruins all this effort, something that is rather unexpected, unavoidable that is going to hurt me. Sunday had just that scare. I was wearing a pair of adidas sandals...you know the rubber type with the rubber spungee cushiony sole, and I took a step off the stairs when the darn sandal slipped off my right foot. When I stepped down my foot landed off on and half off; the heel being off and mid foot and toes being on. Not sure what exactly the sandal did this, but the heel was extremely tender for the first part of the week. I was scared that I had really bruised the plantar fascia...since i had a issue with plantar fascitis on the left foot a year ago that took forever to heal. But some relief came Tuesday I am better know and I have no worries. Saturday I had a 'where am I at' 5k race...and by that I mean 'how am I progressing in the training'. My last 5k was 2 months earlier...where my time was 20:10, I knew I would be better and I knew I needed to be better...but how much could I improve in 8 weeks? Based on some recent calculations and advice I was given...I was shooting for an 18:20. Conditions at race time were extremely muggy and warm...not hot yet...but very muggy. Luckily it was overcast so the sun was not yet beating down. Temp - just under 80, 85%+ humidity. The result...18:39. Not bad...but slightly slower than the goal, but I am ok with it since the day did not start ideally. First, did I say it was muggy? Second, I really didn't give myself enough time to loosen up (warmup and stretch). So I felt 'labored' for the first mile...and felt like I was working harder than I should...and just generally felt tired and flat and it was hard to get into a groove. Lastly, this wasn't the best organized race. There was a community days celebration being set up...so at various point on the course we were avoiding tables being set up, and cars in our running path. Before the end of mile two, I turned a corner and almost ran into a car. I had to swurve around the car, in front of another to get back on course....which was just wasted energy and got me frustrated. Mile 3 started with a slight uphill which I at that point I was not even focused for. Which is seen in my splits...5:46, 6:06, 6:17. A good start...but I could not maintain it. The first part of the 3rd mile I just couldn't get myself to focus and push through the exhaustion. I was frustrated and unfocused and therefore fell of pace. Lessons learned, I guess...and a reminder for the next one the importance of the mental aspect. But again, it was a nice switch of pace compared to the normal runs and has me thinking 'race mode' again.

Recap of Week 4
Total Miles - 40 miles
Sun - Off
Mon - Off due to heal injury
Tues - 4 mile warmup, 3x1600 (5:53,5:50,5:46), 1 mile cooldown
Wed - 10.5 recovery (1:29)
Thur - 8.4 hard. 3 mile warmup - 22:05 (7:22 pace) Uphill 5.4 (6:55 pace - 37:20) Total time 59:25
Fri - REST
Sat - 13 total. 5k race - 18:39, 10 miles - slow (avg - ~7:50 pace)

Recap of Week 3...

I napped today, so I can't sleep right now. So I thought, "why not post on my blog?" Week 3 was great, that is all I can say. Until today, my last day off was 2 Fridays ago...eight straight days of running. Granted 3 days were recovery runs...but still 8 straight days. It is nice to have a day off...and I think I can say I earned it.

Friday - A nice recovery day for preparation for Saturday's long run.
Distance = 4.5 miles
Time = 42 minutes
Avg Pace = ~8:30

Saturday - a long run with Aaron on the Montour trail (site of Septembers 1/2 marathon) Goal was to run the first 12 or so a 7:50 pace and then pick it up to around 7:00 pace. The day was a cool 65 (first cool run in a while) with a slight rain at times. Aaron ran 15...so at mile 8 he turned around and ran 7 back. I went on to 9 and ran 8 back. Needless to say...I felt good so I really tried not to keep Aaron waiting too long at the finish. Really, I felt good...I was able to push the pace coming back...HR stayed below 160 until mile 12...and increased about 2-3bpm each mile after that while I was dropping about 3 seconds per mile to finish mile 17 @ 6:27 pace. Best part is today...if you asked me, do you feel like you ran 17 miles yesterday...I would say no. I could have ran today if the plan called for it. I really am getting my running legs...as they say.

Distance = 17 miles
Time = 2 hr 3 minutes
Avg Pace = 7:11 Miles 1-8, ~7:45pace Miles 9 -17, ~6:45 pace
Avg HR - 154bpm

What a way to cap off the hardest week EVER in my marathon training of the last 3 years. I am very much making progress and it feels great.

Grand Total for Week 3: 54.5 Miles
Mon - 5 mile
Tues - 9.5 miles.
Wed - 10.5
Thur - 8
Fri - 4.5
Sat - 17 Miles
Sun - Rest

To be or not to be...

Why that title for this post? Not sure, seemed appropriate. I am really busting my butt this week. Most of what I read tells me to NOT do exactly what I am doing...and that is over doing it. I won't say I am over doing it, but I have definitely without a doubt stepped it a notch. Partly because I know next week is a recovery week, according to the Pfitz plan. Partly because my body has not yet rejected the work I am asking it to do. I told myself when I started to get back in shape this April, if I am going to do this again, that being getting myself into the shape needed to run a marathon hard, I better be prepared to do my absolutely best. Give it 100% I said. I picked the sub 3 as the goal this time...because I know it is a barrier that will be hard to reach..if maybe not impossible for me. But I don't think that...it is doable, if I work hard. Ironically, I chose to do this at a very busy time in my life....work, starting Grad school, fixing up a house, and getting married this Sept. I would really be quite satisfied with anything under 3:10 again...and head back to Boston. At the same time though, all of that is great but if my friends Ryan and Aaron aren't there too...it won't be the same, and won't be a successful marathon season. I think since they are gunning for PRs...it is driving me to set a lofty goal myself. Every day I run I say to myself...stay focused, keep working hard, and the Chicago marathon will be the best run yet. I like the idea of seeing the time read, "2hrs...." what comes next doesnt matter. I envision the race...mile 18,19,20 feeling great and on track...mile 21,22,23 thinkng "Oh my this is going to happen" ....mile 24,25,26, getting pumped...and then the final .2 and the screaming fans and thinking "what should I do?". Do I scream with them? Do I give them the Hulkster pose? How cool would that be? I can envision the sub 3...It will happen. I think, therefore I am.

Wed - Plan was a slow 10.5
Whatever, legs felt great so after 8min pace for 2 miles, I dropped the hammer. I think 2 things came into play. 1.) I didnt wear my Garmin...not by choice, I forgot to charge it, so I was running purely off feel...I mean I new the course and had a stop watch. But the immediate feedback of Pace and HR wasn't there. 2.) I think I finally recovered from Sunday's 1/2 marathon. Legs were a bit juiced...Could it be that Doc's Pizza is a carbo masterpiece?
Distance = 10.5 miles
Time = 1:16 flat.
Avg Pace = 7:14
Pace from mile 2 to 10.5 = 7:05

Thursday - Plan to run a moderate 8
I ran this with the PSL Running Club. 2 mile warmup @ 8min/pace. 6 miles...started @ 8min/pace for 2miles, mile 3 @ 7:30, mile 4 - 6:30, mile 5 (uphill) 7:05, mile 6 (slight downhill) - 6:11
Distance = ~8 miles
Time = ~1 hr.
Avg Pace = 2 @ 8, 7:10 for 6

With some of my splits of recent, I am eager to throw into the plan a 5k. A couple months back, I ran two 5Ks. 20:10 was the time for both. I know I can shatter those now.

Well...5 miles EASY for tomorrow, which I am so looking forward to and then 17 for Saturday(Slower run with a gradual pickup the last 3rd). Rest Sunday...the 1st rest day I am taking in 8 days (last Friday) Waaahoooo!!!! Yeah, I am busting my butt.

Obsessive / Compulsive Disorder?

Ryan, your last post got me thinking... Are we being a little obsessive? Here I am in week 3...and I find almost every lunch break that I have a few minutes free at work I am either researching something about my training plan, reviewing my times from either this year or years past, or looking into some way to help motivate myself and/or my friends who are also planning to qualify for Boston. The latest idea...'monetary penalties' for slacking off the training plan. Yep, I proposed the idea to Aaron so that we stay focused. A few dollars here and there just might be enough incentive to keep us honest. If 25cents can be enough incentive for people to return a grocery store shopping cart, can a dollar or two keep me on track? The idea is who wants to have to admit to a friend I am a slacker and ante up a few buck each week. It is not really lost money for I proposed it be put in a 'celebratory' slush fund for after the Chicago marathon. We will see how it flies. Oh my.

Anyway, enough rambling. So my goal is now to post to the blog at least 2 times a week. So far I am on track for this weeks goals.

Mon - 5 recovery. And it was just that. 5 very slow miles. I was tired and somewhat stiff from the half on Sunday. Somewhere around 9 minute miles. At the end I was glad I did the run...I really seemed to loosen up. Which was good, since I had a PSL kickball game. Yes I play kickball and I am over 30. Too funny.

Tues - Legs were still tired, but it wasn't too bad. 9.5 total. 4 miles warmup just over 8 min each. My plan was to run 4 miles at tempo pace but the heat (almost 80) was getting to me. My breathing was labored and I was getting a slight side stitch. So I did 2 miles tempo, 1 slow mile, 2 miles tempo. The tempo miles splits were 6:44, 6:36,6:46,6:41. HR was 167,172,170,174.

2 day total - 14.5 miles

Rest of the week goals...
Wed - A slow 10-11 miles...around 8 minute pace.
Thur - A moderate 6-8 miles
Fri - A recovery 5
Sat - 17 LSD.

About the 1/2 Marathon...

About the 1/2 Marathon. I am pleased but yet I know there is room for improvement.

Erie 1/2 Marathon Conditions: 75+, Sunny and 50% Humidity. 7:30am start. Relatively flat course.

avg 6:53 (Garmin said 13.15 in 1:30:43)

Splits - 6:26,6:33,6:42,6:55,6:57,7:03,7:06,6:53,6:55,7:01,7:16,6:51,6:58,.15 in 1:00
Avg HR - 160,171,174,175,173,174,174,177,179,180,181,183,186, .15 @ 187

• It was not ideal conditions. It was a bit muggy and warmer than I would like to run 13.1 miles. I had a breathe right shirt (sleeve less) and I still could ring the water out of it. My running short were sooked. Not ideal...but hey, I ran the 2004 Boston in 85 degree weather...so this I will live with for July.
• I probably was a bit tired from this past weeks workouts...Yasso's on Tuesday and some Tempo on Thursday with 10+ on Wednesday. So much for 'resting' the week before a 1/2 marathon.
• What gives with the heart rate? That is high. My max is somewhere near 189...and here I am running 90-95% percent of that...with the last miles @ 98%. That is crazy for 1/2 marathon. Obsolutely freaking Crazy.
• There is something about the my time that is frustrating me, something about the 1:30 barrier. I wanted it so badly @ mile 8. I thought I could do it, I thought it was in the bag. But I was gassed at miles 10 and 11...and couldn't pick up the pace enough. Did I start to fast??? Maybe a little. Did the heat get to me? I am sure somewhat. But the problem is I wanted it, and couldn't get the mind to take control. The body won today. Next time, if it is close...the mind with beat the body. The damn little voice from that little man on my shoulder telling me, "You are tired, you legs are hurting...you need to slow down" won out for 4 miles (miles 6,7,10,11) and that cost me the sub 1:30.

It would have been nice to have a sub 1:30 so early in the training.

Week 3...Dreaming Big of the Boston Qualifier and maybe a sub 3 hr.

I am pleased with last weeks mileage and feedback from my body, so I am going to bump it up 10-15%. A little less speed (No yasso's). I may even try a morning run....shocking, isn't it Ryan? That is a strange territory for me. But since week next week (week 4) is a recovery week, I will go a little harder this week. With the increase, I am going to pay attention to stretching a little more and an ice bath after the 11 and 17 mile runs (if not the 9 and 8 also) .... I always feel 10 times better the next day after a run that I followed up with an ice bath. (as long as my neighbors don't complain about my initial high pinched squeals)

Week 3 Plan (53 miles)

Mon - 5 mile recovery run
Tues - 9 mile. 4 Tempo / LT pace
Wed - 11 Easy (General Aerobic)
Thur - 8 Moderate Pace
Fri - 3 Easy
Sat - 17 Miles LSD
Sun - Rest

Curious how I feel after the 1/2 marathon? Will I bounce back or will I bonk? That will let me know what kind of condition I am in.

PS...Kuddos to Running Rabbit and Mouse for posting comments to my Blog. I read your blogs (Ok some of them)...and you both totally crack my (Radio edit) up. Nice stories. Keep up the blogging and running!

Random thoughts about Week 1 and 2

Week 1 and 2 recap...
Well, I am not off to a good start with the blog...but the running is going well. I am pleased with how my body has been adjusting to the marathon schedule and the harder training. I really am struggling with the concept of EASY, LSD runs. Running 20% slower than goal Marathon pace seems slow and as if I am not getting the 'hardness' factor I should be. But I have decided to give it a shot, and save the hard runs for Tempo and Yasso days. So far, I feel it is a good balance.

So the program was to start July 2nd...problem is I was in the rockies until the 3rd. I had to skip the 1st day run. I did run 8 miles at over 10,000ft. It wasn't as bad as I thought. The 1st four miles was actually relatively easy...then that is when it hit me. It wasn't the altitude so much...it was the fact that I just ran 4 miles on a gradual downhill. 4 miles back up that hill with the altitude just killed me....for about 30 minutes. I guess it wasnt too bad for only two hours later I found myself hiking up the Quandary Pass Trail. Only made it up to 12,500 ft...storms starting rolling in. The quest for a 14'er still goes on. This is the 2nd failed attempt...both due to storms.

Week 1 (37 miles)
Mon - REST
Tues - A slow 6.5 Avg 9:00
Wed -8.2 Miles. 6 mile Tempo. Total Time: 1:01
Thur- 7 miles (2x1600)
2.5 Easy (8:00 pace) 2 mile repeats (5:13 WOW, 6:05)
1.5 easy (7:50 pace) 1 Moderate 6:40
Fri - REST
Sat - 15.5 LSD
10.5 @ 7:48 pace.
5 @ 7:10 pace
Sun - REST

Week 2 (46.1 Miles)
Mon- 4 Easy
Tues - 5 Yasso's. 7.5 Total
4 mile warmup @7:45.
800 repeats (2:41,2:39,2:34,2:34,2:32),
1 mile easy cooldown
Wed - 10.5 Easy 90 minutes
Thur- 6 Tempo run (7:54,7:36,6:40,7:14,7:12,6:02)
Fri - REST
Sat - 3 mile Easy
Sun - Erie 1/2 Marathon (15.1 total) Conditions: 75, Sunny and 50% Humidity
1 mile warmup
1/2 Marathon avg 6:53 (Garmin said 13.15 in 1:30:43)
Splits - 6:26,6:33,6:42,6:55,6:57,7:03,7:06,6:53,6:55,7:01,7:16,6:51,6:58,.15 in 1:00
Avg HR - 160,171,174,175,173,174,174,177,179,180,181,183,186,187
1 mile cooldown

On another note, I LOVE THE GARMIN 305. What a cool tool for runners. A little big for a watch but it keeps me so honest. Someone rudely asked me today if I get ESPN on it....I told him, No...but maybe someday it will get me on ESPN. Wishful thinking...but a good comeback to his sarcastic remark. That is the first time a fellow runner was a jerk to me. BTW...does your husband run too? Take that Jerk-o.