Friday, October 14, 2016

10/14/2016 Best week in awhile, second recovery run

Today ends my running week.  I hit a total of 39 miles for Monday through Friday.  It is easily my best total miles, as well as the quality of miles.  Here is the recap:

Monday- 8 miles
Tuesday- 15 miles
Wednesday- 5 miles
Thursday- 6 miles
Friday- 5 miles

Tomorrow and Sunday, I will be performing extreme cross training as my brothers are coming dow with their wives and we will be building an 85 foot retaining wall.  The wall will be my of 700 blocks, each about 22-23 lbs.  Monday morning my legs will be good to go, but my upper body should be shot.

Looking ahead, next week will feature my top long run before the marathon, as well as my biggest week at roughly 40-45 miles.  Twenty-four days to go.  NYC here I come.

Thursday, October 13, 2016

10/13/2016 Building my best week in a long time

Tonight, I ran a nice 6 mile recovery run.  My overall time was 55 minutes and change.  I averaged around 9:15ish per mile.  It was exactly what I needed.  I got some miles in and kept it slow since I am coming off 8 on Monday, 15 on Tuesday, and a hard 5 miler yesterday.  

At 34 miles for the week, I am a little tired now, but still feel good.  I am looking at another easy 5 miler tomorrow.  Although I will not be running this weekend, I am doing some serious work at the house building a retaining wall that will be approximately 700 blocks.  Each block weighs roughly 22 lbs.  Thank God my brothers and sister in laws are coming to help.  

Heading into next week, I will max out my mileage in training before I start to taper the following week.  Next week will be about a 40-42 mile week.  Tomorrow I will post some information about the marathon for those spectating and that may want to follow me on the race course.

Wednesday, October 12, 2016

10/12/16 Faster run, gotta be the shoes, @asicsamerica

Tonight was my third run in 3 days.  After 8 miles one Monday and 15 miles yesterday, I was planning on taking today off.  However, I had a good opportunity to get a run in and some more miles, so I took it.

I ran for 5 miles today and I decided to wear my Gel DS Racers to change it up a bit.  I haven't worn them in awhile and I do like running in a lighter shoe.  The Racer is my ideal shoe.  It's light, fast, a little bit of cushion, but barely, and they feel fast.  It was obvious right from the start that I was going to run faster than I had in weeks.  Here are the splits:


1
07:23
7'23"

2
14:15
6'52"

3
21:05
6'50"

4
27:50
6'45"

5
34:27
6'37"







Negative split each mile, finished 5 miles in 34:27.  That leaves my pace at a nice 6:53/mile.  The rest of the week, I am going to slow it down and recover, a couple easy 5 milers.  Twenty-Five days until the marathon, and it feels like it is coming on light a freight train.  A good freight train though :)

Tuesday, October 11, 2016

Surviving the gauntlet on my long run

Long run day and done.  I am a little behind distance wise for my long run going into the NYC marathon.  I know most people have gone 16-20 by now and today, I peaked at 15 miles.  However, I do have one more long run in me and I will get to 18-19 miles during that run.  Having done 26.2 miles already before, I am fine with my long run topping out there.  Also, the strength of my runs right now is great, so I have to be satisfied with where I am.

Today's run was 15 miles at an average pace of 8:13/mile.  My total time for the run was 2:03:21.  Overall, I negative split the run and had 4 of my final 5 miles under 8:00/mile pace.  I purposely ran harder at the end as I often do.  

The gauntlet I referred to in my title is shown in the picture.  I spent a good deal of my run on a loop around a nice field.  The only problem was that every lap, I ran into two small sections of black walnut death trap.  The one pictured is actually the easier of the two.  I guess the agility training and ankle strength building will serve me well.

Monday, October 10, 2016

10/10/16 A perfect fall day for a run

Sometimes, everything just works out in your favor.  The weather is sunny, cool, and a little breeze.  There is no traffic to deal with.  Everything feels a little crisper and more healthy after the rain yesterday.  Today was the perfect day for a fall run.  I took full advantage of the conditions and ran a strong 8 miler at a nice 8:01/mile pace.  I include my splits here:

1
08:31
8'31"
2
16:41
8'10"


3
24:38
7'57"

4
32:30
7'52"


5
40:36
8'06"


6
48:31
7'55"


7
56:22
7'51"


8
1:04:11
7'49"

The second column is i the running time, and the third column is the mile time for that mile.  As my fitness builds, it is good to see me being able to tick off the miles at a reasonably steady pace.  This is usually a good indicator that I am building well.  I typically have pacing problems when I am not fit or trying to do too much too soon.  Tomorrow, I am going to hit 15 miles at a little slower pace and try to stay balanced.