Wednesday, September 28, 2016

09/28/2016 with fitness, comes quickness

Coming off of 7 miles on Monday and 13 miles yesterday, I expected to be a little tired today, even a little sore.  However, when I started out for my 5 miler, I quickly realized I was in good shape.  Consequently, I decided to bag the easy jog I had planned and to get in some faster miles today.  

I warmed up with an average first mile.  From there, miles 2-5 looked like this:

Mile 2- 7:41
Mile 3- 7:34
Mile 4- 7:31
Mile 5- 7:18

Running faster just hasn't been there for me recently as I have been building a base.  With 20 miles in the tank, running these splits felt good.  I will be able to sink another minute+ off these times in the future, but for now, my fitness is clearly building as my speed comes along too.

Tuesday, September 27, 2016

09/27/2016 A half marathon and scheduling 41 days out from NYC

Tuesday is long run day and this afternoon, only one soccer practice.  Thankfully, I was able to get out for 13.1 miles and each week I feel stronger and stronger.  Last week, I finished 10 miles knowing I could have gone 13-15.  This week, I finished 13.1 miles knowing I could have gone 15-16.  

The half marathon today took me 1:51 total.  If I stay on pace for November 6th, I should be able to run the target of 3:40-3:45 that I am shooting for.  Again, my time doesn't really matter, but a sub 4:00 would be good and I would like to shave a couple minutes off last year.

As I ran today, I tried to mentally go over the coming long runs.  I know I wrote it out a couple weeks ago, but I like to keep my ideas organic and ever flowing so my schedule doesn't keep me to regimented.  Based on a three week taper period for a marathon, I have 3 long runs left.  Here they are:

10/04/16----16 miles
10/11/16----13 miles
10/18/16----19-20 miles
**Taper begins**
10/25/16----15 miles
11/01/16----10 miles
11/06/16----26.2 miles

Based on this schedule, even though I came into September seriously under trained, I will absolutely be ready.  Also, as you can see, I have built in a step back on 10/11 as most training programs call for.  This allows the body to catch up a little and regain some rest, keeping you safer from injury.  I will discuss the taper in the coming weeks.

09/26/2016 It's nice to get the legs back after 2 off days

Saturday and Sunday are typically off days as it just makes sense to time it that way so the DePersis family can enjoy the weekend.  It's always a nice treat to get back out on Monday after a little time off.  The legs are fresh again, I feel good to go, and there's always a little extra bounce in the step.

Today was no different.  I ran a solid 7 miles at about 8:20/mile pace in anticipation of 13-15 miles tomorrow at about the same pace or slightly slower.  I am 6 weeks away from the marathon today and I need to squeeze in 2-3 significant long runs to get the time on my feet again.  I can feel my fitness returning and coupled with some gaining mileage, I should be in good shape.