27- 15.5 miles w/Montgomery (6:53 pc)
28-
29-
30-
31-
1-
2-
Total- 15.5 miles
Sunday, March 27, 2011
Tuesday, March 22, 2011
Week 9 Quality Workouts
Q1- Long Run- This is going to be a pretty easy week for quality. However, I am chasing big miles and I really want to run well on 3/27 for my second MP workout. Today Justin, Skip and I all ran long. Skip met me at my house and we linked up with Justin at the junction. We ran the first 4.5 miles with Skip and then he turned off up Calavant Hill Road. Justin and I continued on and did our big North Charlestown loop. It was a good run, finishing 18 + miles at about 7:15 pace.
Q2- Tuesday Tempo workout- This was real tough. I did it on the treadmill for a variety of reasons. First, I didn't have much time to get outside because Sara went to work early. Second, we got a storm yesterday and the roads were not great. Lastly, I really wanted to hit this accurately and not run like a moron like I have been doing lately on my workouts that require some discipline. The workout was a 3 mile warm-up + 2x3 miles @ T pc, w/ 3:00 rest after each + 2 miles @ T pc + 3 mile cool-down. I did all my T pc. running at 5:56 pc, giving me the following splits: 17:48, 1748, 11:52. This was hard. I finished it, and thank God I didn't go out too fast or I would have had no chance. Now my legs are heavy and hating me, however I won't be working them hard again until Sunday.
Q2- Tuesday Tempo workout- This was real tough. I did it on the treadmill for a variety of reasons. First, I didn't have much time to get outside because Sara went to work early. Second, we got a storm yesterday and the roads were not great. Lastly, I really wanted to hit this accurately and not run like a moron like I have been doing lately on my workouts that require some discipline. The workout was a 3 mile warm-up + 2x3 miles @ T pc, w/ 3:00 rest after each + 2 miles @ T pc + 3 mile cool-down. I did all my T pc. running at 5:56 pc, giving me the following splits: 17:48, 1748, 11:52. This was hard. I finished it, and thank God I didn't go out too fast or I would have had no chance. Now my legs are heavy and hating me, however I won't be working them hard again until Sunday.
Monday, March 21, 2011
Week of 3/20/11 - 3/26/11
20- 18 miles w/Montgomery and Skip (7:15 pc)
21- AM 8 miles (7:30 pc) / 6 miles (7:21 pc)
22- AM 14 miles w/workout / 4 miles (7:38 pc)
23- 10 miles w/Montgomery (7:16 pc)
24- 0 (Right Achilles is tight, taking it easy)
25- 0 (Taking it easy; tried to run but it was sore, cut it short)
26- 0 (Last one, back at it tomorrow)
Total- 60 miles
21- AM 8 miles (7:30 pc) / 6 miles (7:21 pc)
22- AM 14 miles w/workout / 4 miles (7:38 pc)
23- 10 miles w/Montgomery (7:16 pc)
24- 0 (Right Achilles is tight, taking it easy)
25- 0 (Taking it easy; tried to run but it was sore, cut it short)
26- 0 (Last one, back at it tomorrow)
Total- 60 miles
Sunday, March 13, 2011
Week 8 Quality Workouts
Q1- Sunday Marathon Pace Run- I screwed this one up. I ran too hard right out of the gate, and didn't have enough gas left in the tank to finish strong. I did 10 of the planned 13 miles at MP, but I felt like I was coming apart and I really didn't want to blow up and kill my psyche. I also cut my cool-down by 3 miles and pulled a total of 17 miles today instead of the 20 I was hoping for. Whatever. Here is how it all worked out: 3.75 mi warm-up with a couple strides, then 10 miles at Marathon Pace (a touch fast) 6:12, 6:07, 6:12, 6:22 (hill), 6:15, 6:16, 6:15, 6:11, 6:12, 6:08. My legs felt very heavy early on in this run, probably for two reasons: I just ran 101 miles last week, and I have had limited sleep over the last couple days. I should have run all the splits closer to 6:20 pace, but I started out too hard then got locked into that pace and ended up screwing the whole thing up. I am planning on doing this same run again in two weeks, but hopefully by then I can run it with my head. It was still a productive run. I closed it with a few easy miles with Rusty.
Q2- Cruise Intervals- The workout was on paper as 4 x 1 mile @ T pace with 60s rest between each, then 5:00 of easy running, then 3 x 1 mile @ T pace w/60s rest again. It didn't totally workout out like that, for a couple reasons. First: I ran the first mile with Montgomery as he started out his own tempo workout. We ended up doing that one way too fast (for me). Next, I had some stomach issues all day which reared their ugly head after the third rep. All told, I probably averaged closer to 90s rest after each repeat and not 60s as scheduled. This was a tough place to run tempo location w/lots of rolling hills and turns. This is what I came up with for splits: 5:32, 5:42, 5:51, 5:49, 5:43, 5:47, 5:44. With warm-up, cool-down and the jog in the middle I ended up with 13+ total miles.
Race-Saturday was my first tune-up race in preparation for the Vermont City Marathon. Rusty, Justin and I headed up to Lebanon for the 10th annual Shamrock Shuffle 5k. It has become a pretty big event over the last few years with over 600 runners finishing the event. We linked up with a pretty large group and did a 3-mile warm-up, then everyone went their own way to do strides and dynamic drills. We didn't find out until late that the race actually got postponed 15-minutes because they were still letting people register.
Once the race finally got underway it was the typical start where 20 people going flying out to the lead who have no business being there. They ultimately relinquished that responsibility to Keith Drake who stayed there for the win in 15:40. I settled down about a half mile in and found myself running in 5th place. Shortly before the mile I got passed by Rich Smith of Enfield, but I also passed Greg Hagley and maintained 5th. That was all the passing that would happen as I stayed right behind Rich until I was done. I went through the mile in 5:23. The second mile contains a lot of turns and a few rolling hills. I got through the two-mile mark in 10:57 (5:37), and knew that my chances of going sub-17 were slim. The third mile is the hardest with a lot of rolling hills and a ton of wind. I ended up running the final 1.1 miles at 5:40 pc and finished with a 17:11.
I definitely would have liked to go under 17:00, but it was not to be today. It was pretty cold out with a 15 MPH wind directly in your face at times. I would call those tough conditions on a rolling course. I still got a pretty big PR on a certified course. I will take it. I am pleased with where I am at going into my biggest part of training for VCM. It was awesome to hang out and joke around with everyone when the racing was all done.
Q2- Cruise Intervals- The workout was on paper as 4 x 1 mile @ T pace with 60s rest between each, then 5:00 of easy running, then 3 x 1 mile @ T pace w/60s rest again. It didn't totally workout out like that, for a couple reasons. First: I ran the first mile with Montgomery as he started out his own tempo workout. We ended up doing that one way too fast (for me). Next, I had some stomach issues all day which reared their ugly head after the third rep. All told, I probably averaged closer to 90s rest after each repeat and not 60s as scheduled. This was a tough place to run tempo location w/lots of rolling hills and turns. This is what I came up with for splits: 5:32, 5:42, 5:51, 5:49, 5:43, 5:47, 5:44. With warm-up, cool-down and the jog in the middle I ended up with 13+ total miles.
Race-Saturday was my first tune-up race in preparation for the Vermont City Marathon. Rusty, Justin and I headed up to Lebanon for the 10th annual Shamrock Shuffle 5k. It has become a pretty big event over the last few years with over 600 runners finishing the event. We linked up with a pretty large group and did a 3-mile warm-up, then everyone went their own way to do strides and dynamic drills. We didn't find out until late that the race actually got postponed 15-minutes because they were still letting people register.
Once the race finally got underway it was the typical start where 20 people going flying out to the lead who have no business being there. They ultimately relinquished that responsibility to Keith Drake who stayed there for the win in 15:40. I settled down about a half mile in and found myself running in 5th place. Shortly before the mile I got passed by Rich Smith of Enfield, but I also passed Greg Hagley and maintained 5th. That was all the passing that would happen as I stayed right behind Rich until I was done. I went through the mile in 5:23. The second mile contains a lot of turns and a few rolling hills. I got through the two-mile mark in 10:57 (5:37), and knew that my chances of going sub-17 were slim. The third mile is the hardest with a lot of rolling hills and a ton of wind. I ended up running the final 1.1 miles at 5:40 pc and finished with a 17:11.
I definitely would have liked to go under 17:00, but it was not to be today. It was pretty cold out with a 15 MPH wind directly in your face at times. I would call those tough conditions on a rolling course. I still got a pretty big PR on a certified course. I will take it. I am pleased with where I am at going into my biggest part of training for VCM. It was awesome to hang out and joke around with everyone when the racing was all done.
Week of 3/13/11 - 3/19/11
13- 17 miles w/10 miles at 6:13 pc.
14- AM 5 miles (7:30 pc) / PM 7.5 miles (7:04 pc)
15- AM 8 miles (7:38 pc) / PM 5 miles (7:09 pc)
16- AM 6 miles (7:30 pc) / PM 13 miles w/workout
17- 8.5 miles (7:26 pc)
18- 8 miles (7:42 pc)
19- 10 miles w/5k race (17:11)
Total- 88 miles
14- AM 5 miles (7:30 pc) / PM 7.5 miles (7:04 pc)
15- AM 8 miles (7:38 pc) / PM 5 miles (7:09 pc)
16- AM 6 miles (7:30 pc) / PM 13 miles w/workout
17- 8.5 miles (7:26 pc)
18- 8 miles (7:42 pc)
19- 10 miles w/5k race (17:11)
Total- 88 miles
Monday, March 7, 2011
Week 7 Quality Workouts
Q1- Sunday TLT. My first ever go at the TLT run. I have done a couple TL runs leading up to this, but I have never done a tempo run 17 miles deep. It was pretty tough. I did a 3 mile warm-up which included some strides. Then, I did 4 x mile @ "Tempo" pace (5:41, 5:42, 5:48, 5:46) w/60s rest between each. After that I did 9.5 miles easy @ 7:10 pace, then I did a 5k tempo run @ 6:00 pc, and followed that with a 2-mile cool-down. Justin paced me through the 5:48, which was helpful. We hit the 9.5 easy miles together, then he went ahead and waited for me to come through @ 2 miles of my tempo run. It was good to have company. This was a real tough day for me, and was the closest I have ever felt to the pain of an actual marathon. My legs were hating me when I got done with this. I ran the cruise intervals a bit quick, and I am surprised that I was still able to run the 5k tempo run @ 6:00 pace after all that. A few easy days then more tempo running, my favorite type of hard running.
Q2- Friday tempo workout- Of course it wouldn't be a normal week of training unless Mother Nature screwed up the day I was supposed to do a workout. That happened to be today, and it forced me inside to the treadmill, again. I probably could have made it outside, but I didn't really feel like dealing with rain and wind while trying to run consistent tempo paces. The workout was 4 x 2 miles w/2:00 rest between each, with a 3-mile warm-up and a 2+ mile cool-down. I got in 14+ miles all together. I didn't force the tempo splits, because I have a 13 mile Marathon Pace run for Sunday which is more important to me than this workout was. I didn't feel like I had gone to the well at all on this one, which is exactly what I was looking for. My splits were (11:52, 11:52, 11:52, 11:48) . I ran 5:56 for each mile except the very last one which I did in 5:52. I took it very easy during the 2:00 rest periods and walked for the first minute before jogging and then building back to tempo pace at the 2:00 mark. I am pleased with the workout. Not much longer and I should be doing most of them outside.
Q2- Friday tempo workout- Of course it wouldn't be a normal week of training unless Mother Nature screwed up the day I was supposed to do a workout. That happened to be today, and it forced me inside to the treadmill, again. I probably could have made it outside, but I didn't really feel like dealing with rain and wind while trying to run consistent tempo paces. The workout was 4 x 2 miles w/2:00 rest between each, with a 3-mile warm-up and a 2+ mile cool-down. I got in 14+ miles all together. I didn't force the tempo splits, because I have a 13 mile Marathon Pace run for Sunday which is more important to me than this workout was. I didn't feel like I had gone to the well at all on this one, which is exactly what I was looking for. My splits were (11:52, 11:52, 11:52, 11:48) . I ran 5:56 for each mile except the very last one which I did in 5:52. I took it very easy during the 2:00 rest periods and walked for the first minute before jogging and then building back to tempo pace at the 2:00 mark. I am pleased with the workout. Not much longer and I should be doing most of them outside.
Sunday, March 6, 2011
Week of 3/6/11 - 3/12/11
6- 22 miles w/ TLT workout
7- AM 5 miles (7:30 pc) / PM 6 miles (7:30 pc)
8- AM 10 miles w/Montgomery (7:19 pc) / PM 5 miles (6:51 pc)
9- 15 miles (10 w/Montgomery, 5 solo) (7:10 pc...LOTS of hills)
10- 10 miles (7:09 pc)
11- AM 14 miles w/workout / PM 4 miles (7:20 pc)
12- 10 miles w/Montgomery (7:28 pc)
Total- 101 miles
7- AM 5 miles (7:30 pc) / PM 6 miles (7:30 pc)
8- AM 10 miles w/Montgomery (7:19 pc) / PM 5 miles (6:51 pc)
9- 15 miles (10 w/Montgomery, 5 solo) (7:10 pc...LOTS of hills)
10- 10 miles (7:09 pc)
11- AM 14 miles w/workout / PM 4 miles (7:20 pc)
12- 10 miles w/Montgomery (7:28 pc)
Total- 101 miles
Wednesday, March 2, 2011
Week 6 Quality Workouts
Q1- Sunday long run with Justin, Rusty and Mark. It started out awful as we got another snow storm last night. During the preceeding week I had hopes of taking this out to W. Unity and doing my first trip out there of 2011. However, based on the conditions that wasn't to be. As a result, I kept it to River Road and ran the 20+ mile route that has now become a staple of this training cycle. Rusty, Justin and I hung together for 7 miles when Rusty peeled off and went back to the house via Calavant Hill Road. Mark did an out-and-back 10 miler. Justin and I continued on and he finished up when we got back to the school. He helped out over the next several miles, then peeled off to get ready for breakfast. When I was in the neighborhood of 16 miles I really felt the effects of running through the snow, as it zapped a lot of the energy from my legs. Whatever, I finished. I was freezing cold, wet and starving when I finally got home, but our wives had prepared a wonderful feast for us. A fine end to a difficult run.
Q2- Wednesday interval session. Thank God this is my last I pace workout of this cycle. Not only is it the last one, but it was the hardest. Justin and I headed out to Syd Clarke Drive and banged some 1200s out there. This was insanely hard. Unfortunately, I didn't feel like I had a lot of snap today and trying to run over hills at Interval effort is just demoralizing. I hit my splits in 4:26, 4:32, 4:36, 4:37, 4:38. I closed it out with a hard 400 in 78 seconds. My legs felt like logs. This loop has about 165 feet of elevation gain over the last 800m. Once you get to the 400m mark you run uphill without any break until the finish line. I routinely hit the 400 between 82 and 83 seconds (perfect I pace), but the last 1/2 mile just killed me every single time. When you get to the 800m mark you make a 90 degree corner and continue the climb. That corner also seemed to break my rhythm and it forced me to try and get it back while climbing and staring up a 400m hill. It was just plain brutal! Happy birthday Justin!
Q3- Friday tempo workout. On the treadmill once again because it was way too cold to do this outside. The standard 3 mile warm-up with strides preceeded the hard running. The repeats were 3 miles, 2 miles, 1 mile. The recovery was 3:00 and 2:00, respectively. I did the 3-mile repeat in 17:48 (5:56 pc), and followed that with a 3:00 recovery jog which was about 0.4 miles long. I then did the 2-mile repeat in 11:48 (5:56,5:52), and followed that with a 1/4 mile recovery jog. The final mile I did in 5:52. My legs were heavy and I couldn't see the benefit of cranking out anything faster than that. The difference in time would have been negligible, but the difference in effort would have been exponential. I am very pleased with this. I felt awesome through the first 4-miles of hard running, and then I started feeling the lactic acid burn. I was very happy with the workout overall.
Q2- Wednesday interval session. Thank God this is my last I pace workout of this cycle. Not only is it the last one, but it was the hardest. Justin and I headed out to Syd Clarke Drive and banged some 1200s out there. This was insanely hard. Unfortunately, I didn't feel like I had a lot of snap today and trying to run over hills at Interval effort is just demoralizing. I hit my splits in 4:26, 4:32, 4:36, 4:37, 4:38. I closed it out with a hard 400 in 78 seconds. My legs felt like logs. This loop has about 165 feet of elevation gain over the last 800m. Once you get to the 400m mark you run uphill without any break until the finish line. I routinely hit the 400 between 82 and 83 seconds (perfect I pace), but the last 1/2 mile just killed me every single time. When you get to the 800m mark you make a 90 degree corner and continue the climb. That corner also seemed to break my rhythm and it forced me to try and get it back while climbing and staring up a 400m hill. It was just plain brutal! Happy birthday Justin!
Q3- Friday tempo workout. On the treadmill once again because it was way too cold to do this outside. The standard 3 mile warm-up with strides preceeded the hard running. The repeats were 3 miles, 2 miles, 1 mile. The recovery was 3:00 and 2:00, respectively. I did the 3-mile repeat in 17:48 (5:56 pc), and followed that with a 3:00 recovery jog which was about 0.4 miles long. I then did the 2-mile repeat in 11:48 (5:56,5:52), and followed that with a 1/4 mile recovery jog. The final mile I did in 5:52. My legs were heavy and I couldn't see the benefit of cranking out anything faster than that. The difference in time would have been negligible, but the difference in effort would have been exponential. I am very pleased with this. I felt awesome through the first 4-miles of hard running, and then I started feeling the lactic acid burn. I was very happy with the workout overall.
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