Friday, January 19, 2018

01.19.2018 6 miles today, 23 miles for the week, but the foot feels better

I took yesterday off as I wanted to be smart about the foot pain.  I decided I wouldn't lose anything in a day.  Even with yesterday off, I still got in 23 miles for the week.  I consider anything over 20 for the week to be productive.

My 6 miler today was inside and I kept the pace slow and comfortable so I wouldn't overdo the foot.  I am happy to report that the foot was a non issue.  I didn't feel a thing.  That being said, I am going to move from my older Asics that I have been training  with, to my new, Hupanas from Hoka One One.  I ran only once in them so far, but it was nice, soft, and comfy.  You can read my write up on the Hupana here, from a couple weeks ago.

I am at 86 miles total for the month of January and I have at least 8 days left.  This should end up being one of my strongest months ever, as a whole.  I have just under 2 months before the half marathon.  I am going to stretch out the long run several times and hit some painful speed work sessions.  

Tomorrow, or Sunday, I am going to release my goals for the year.  They are a bit lofty, and I am happy about it.  I want to forget about the lackluster 2017.  I need to get some stuff done.

Wednesday, January 17, 2018

01.17.2018 A little foot pain, Plantar? Staying with a 6 miler today

Twice over the last couple days, I have had a shooting pain in the bottom of my foot.  It wasn't when I was running, but I immediately thought of Plantar Fasciitis popping up.  I rolled my feet yesterday after my run and today before my run, noticing some foot pain today.  It may just be because I rolled them with a lax ball pretty deeply yesterday.

As I write here, I am rolling my feet again, focusing on my right one.  I cut short today's run from10-15, down to a solid 6 miles at 7:57/mile pace.  I was running in the snow and slush after this morning's storm, enjoying the warmer temps up at around 30 degrees.  My training is going well, therefore I don't want to overdo it when a little caution could help me in the long run.  

I have kicked up the weekly mileage higher than I have ever consistently, so a little added soreness here and there is to be expected.  However, I don't want to ignore early signs of real problems.  We will see how I feel tomorrow and I plan on keeping to some slower miles over the next two days, followed by Saturday and Sunday off.

Here is a good article about Plantar Fasciitis and everything that goes along with it, from a non running perspective.

Tuesday, January 16, 2018

01.16.2018 Mile repeats on the road or the track?

I ran mile repeats this morning as planned.  However, I only ran 3 of them, instead of the 4 or 5 I had planned on.  I kind of forgot how difficult they are, especially on the route I typically run.

Repeats of distances from 400 meters up to 1 mile are generally thought of as a track workout by most.  In fact, that's what most people do, head to the local track, maybe with a club, and warm up and run repeats.  It's a good way to get in a workout.  The distance is set, surface is safe, and for the most part, times are fast.

However, I am a road repeat kind of guy.  I race on the roads, so I train on the roads.  My mile repeats of 6:30ish, with a significant hill up and down, do a lot for my fitness as well as my mental state.  I like the mental toughness I feel from racing up a hill on a repeat and trying to shave a few seconds off when I speed down a hill as well.  Mile repeats hurt no matter where you do them, but on the road with hills, true pain.  Perhaps if I was a track runner, it would make more sense to me to go on the track.

Warmup- .5 mile jog
Mile #1- 6:37
1:30-2 min. jog
Mile #2- 6:32
1:30-2 min jog
Mile #3- 6:31
Cool down- .5 mile jog

I ran a total workout of around 4.5 miles today, including the repeats.  For such a short workout, I am tired.  

With the impending weather, I am hoping it kind of misses us so I can get in a strong run tomorrow of 10-15 miles.  That would keep me on pace for another big week of miles, around 32-34 total again.  I only have 2 months to train before the NYC half marathon.  I need to get in as many runs as possible.

Monday, January 15, 2018

It's lottery time, pick me, pick me! @nycmarathon @tcsnycmarathon

Today, at noon, the lottery opened up for the TCS NYC Marathon taking place on November 4th, 2018.  In 292 days, I hope to toe the line again for my third trip around NYC.  The first two times were much anticipated and did not disappoint me for one second.  

I look forward to hopefully getting to run again and to share my story on here, as well as through the NYC marathon program of sharing your journey.

I included the snapshot of the countdown on the website.  It seems so long from now, but both times I did it, 2015 & 2016, the year flew and I found myself on the starting line almost instantly.
Good luck to all those that apply.  The lottery window is open until February 15th.  You can find it here.

01/15/2018 7 miles on cruise and speedwork to get faster

Today's 7 mile run was at about 7:45/mile pace and that seems to be my cruising speed right now.  I am comfortable there up to probably 12-14 miles, depending on when during the week I am running it.  The weather today is back in the 20's and with a low, "feels like" temp.  However, I was dressed right so no big deal.

Tomorrow's speedwork will be a workout designed to lower my cruising speed and to specifically get faster over the course of a race.  I plan to warm up with a half mile run and then head into a 4-5 X 1mile repeat session with rest periods between each interval of around 2 minutes.  I want to run the intervals between 6:15/mile and 6:30/mile.  Then, finishing up, I will cool down with half a mile cool down.

Here is a good article about the benefits of mile repeats and an easy guide to the reasoning behind them:

Friday, January 12, 2018

01/12/2018 Fast 5 miler to finish the week, 37 miles total #MarchtothePodium

In the pouring rain today, I ran a final 5 miler for the week.  I decided that coming off the recovery run yesterday, I wanted to run it at a good effort.  I finished up in 36:15 for the 5 miles.  A pace of 7:714/mile.

It was about 60 degrees out when I ran so the pouring rain wasn't a big deal.  A 7:14/mile pace was a good way to end the week in my 33-37th miles.  

My #MarchtothePodium is a reference to my race in March, the United Airlines NYC Half Marathon and my training towards another podium finish (hopefully) at the Franklin Lakes Triathlon Relay.  I have 65 days until the half marathon and 154 days until the Triathlon.

Thursday, January 11, 2018

01.11.2018 5 mile recovery run and pacing

Today, I ran a 5 miler as a recovery run coming off yesterday's 12 mile run and 27 miles total in the first 3 days of the week.  I went out with the idea of running a slower, recovery style pace.  However, I finished up and realized I ran at about 8:15/mile pace, about 15-20 seconds faster than I wanted to be.

Most runners and coaches will tell you that running a variety of paces in your training is important.  Recovery pace, threshold pace, long run pace, etc.  I am a big believer as well.  It's important for your body to feel different paces and also at different levels of fatigue. 

As important as fast paces are, slow paces are as well.  Recovery runs need to be slower, and allow for....yep, Recovery.  Although 8:15/mile pace is slower than my other paces, it's not slow enough.  I need to slow down and allow myself to recover.  I am going to hit between 37-40 miles for the week this week, higher than 99% of my training weeks over the last 10 years.  I want to sustain this climb in mileage for the next few months and recovery and rest will be the linchpin for staying healthy and maintaining this high mileage.  Next week's recovery run, 8:30 pace, watch me.

Wednesday, January 10, 2018

01.10.2018 Long run on the schedule, done.

I have been itching to get in my long run since I had to abort it last week due to the stomach issues I was having mid run.  I planned for, and thankfully, completed my 12 miler with no issues today.  I purposely ran without taking note of time or mile splits during the run.  I wanted to see what a comfortable, strong pace would leave me at, at the end of 12 miles.

I was pleasantly surprised to look down at the end and see a pace of 7:45/mile for the duration and a completed time of 1:33.  I had an average cadence of 184, with a high of 193.  I want to keep upping the long run obviously, and keep the pace at roughly that same 7:45/mile.  If I can do this, then a 3:20 marathon should be plausible.

With a 27 mile total in the first 3 days of this week, I am looking forward to an easy 5-6 mile jog tomorrow to rest a little bit.

Tuesday, January 9, 2018

01.09.2018 Nice outside for a change, 7 miler

I went outside this morning and said to myself, "Hey, it's nice out today."  Then I looked at the temp on my phone and it said 31 degrees.  F. I am starting to get used to cold weather and it's been so cold, that 30 doesn't feel bad.  

I got out in a mix of sun and clouds this morning for a nice, easy 7 miler at a pace of about 7:50ish.  I forget what my watch said at the end.  It felt easy, and I didn't want to push it too much with my 12 miler looming tomorrow.  For a fleeting moment in mile 7 today, I contemplated going the 12 miles today, but decided to wait until tomorrow.  I need some more pre run fluids before a 12 miler.

This week is shaping up to be pretty strong, as long as I stick to the plan.  Next week, I am going to throw in my first speed session in a long time.  I am not sure if it's going to be 400m, 800m, or mile repeats.  I will get back to you.

I was looking at my year in summary bar graph on Strava, the summer is pretty glaring.  A little embarrassing, but I will look forward, not back.  Here is the snapshot:

Monday, January 8, 2018

01.08.2018 Strong 8 mile run, on cruise

Sometimes, after a couple days off, everything just feels right on a run.  Usually, when I get out, Monday runs are my best.  Today was no exception.  I ran with a plan for 8 miles, without worrying about my watch.  The plan was to simply run strong, but not too fast.  I wanted it to feel like a solid effort, but not especially taxing.  At the end, I wanted to feel like I could have gone a couple more miles maybe, but that's it.

When I finished my 8 miles today, the watch said 1:00:43.  That was a great sight.  I ran 7:35 pace overall and hit 7:19 as my fastest mile twice, in mile 5 and mile 8.  The slowest mile was 8:26, which was almost all uphill.  

Tomorrow, I will back it down to 6 miles and then on Wednesday, I will run 12 miles.  I have decided that unless time is a constraint, I won't be running anymore 4-5 milers.  I want all my runs to be 6 miles of more, even recovery runs.  Now, I'm not talking about when I do double workouts in a day, just when I do single runs.  Over the next few weeks, I am going to run some significant miles.  I have 69 days until the half marathon.