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.