Thursday, November 26, 2015

November 16th-22nd Training

Monday: 3.8 miles (9:19) and thirty minutes later, 5.5 miles (7:10)

Tuesday: 8 miles (6:59)

Wednesday: 5.6 miles (7:16)

Thursday: 5.7 miles (7:15)

Friday: 9.1 miles (6:40)

Saturday: 3 miles of random running at a cross country meet

Sunday: 26.5 miles with the Flying Monkey Marathon in 2:42. Was able to get the win but there were WAY too many hills. I seriously was seriously crawling the last 10k.  I'll finish a recap this weekend.

Week Total: 67.2 miles. I thought I would have more volume and intensity this week but I hit another lazy patch.  I better get into gear!

Thursday, November 19, 2015

November 9th-15th Training

Monday: 3.8 miles (8:32) and then 5.5 miles (7:11)

Tuesday: 8.5 miles (6:35).  Super hilly run with about 1400 ft. of elevation gain in 6.8 miles (according to my Garmin). Nothing fancy, just easy/moderate effort while running up-and-down them. I ran down and back on Country Hills, which is 1.7 miles each way.  The first mile of it showed no mercy with 301 feet of gain and 201 feet of loss.

Wednesday: 8 miles (6:49)

Thursday: 7.6 miles with a 3200m, 1/2 mile jog, 1600m, 1/2 mile jog, 4x400m with 1:00 jog.  I ran with local high school kid, Nash Young.  I've run with Nash a few times and I also run with another high school kid who lives down the street from me, Nathan Watson, every couple of weeks. The thing is, they go to rival high schools and they are the top two runners in the county, and thus, bitter rivals. It's a good rivalry because they have opposite personalities and racing strategies (Nash is the higher-strung kicker and Nathan is the laid-back grinder).  Anyway, it was temporarily awkward because when I met Nash at the track, Nathan was working out.  I made it more fun by making them run together on Nash's warm-up, which was Nathan's cooldown.  But they are both good kids and they are both pretty untapped and will run well in college (Nash at Austin Peay and Nathan at UT-Chattanooga).

But the workout was a 3200m at 10:25-10:30ish, 800m jog, 1600m at 5:00ish, 800m jog, and up to 6x400m at 70-72 with 100m jog. Since it was windy and  didn't want high school impatience taking over, I led the first two intervals and we ran 10:26 (felt a little rusty), 4:58 (not too bad) and on the 400s, ran 70.1, 69.7, 67.3, 64.3.  The 400s got a little tough towards the end and it was a fitness reality check as running 20x400m in 64.3 with 100m jog was one of my staple workouts when I'm in solid shape.  Anyway, not a bad rust buster.

Friday: 4 miles (8:30)

Saturday: 10.5 miles (6:46)

Sunday: 20 miles (6:34).  Met Spencer with a planned 20 miler progression, where we worked from 7:15 to 6:00ish pace.  Since I was meeting Spencer, I should have known we would start out too fast as we dropped a 6:43 first mile.  We tried to be a little more conscious of the pace and kept around the 6:35-6:40 area before dropping it down to a 6:04 16th mile.  We were helped by a generous downhill to a 5:46 17th mile and then I decided to test Spencer a little bit as we went 5:43 and then 5:32.  He hung pretty well and just wants to run under 2:50 at the Memphis Marathon in three weeks but I think he can run under 2:45 and make a run at 2:40.  But the first one is hard to figure out!  But personally, my legs were getting a little bit achy with the distance (first run over 10.5 miles in five weeks) but the pace felt good aerobically.

Week Total: 67.9 miles.  Not a terrible week and two good sessions.  Hopefully next week will be a little tougher with more volume.

Tuesday, November 10, 2015

2015 Chicago Marathon

Anytime I thought about Chicago or told someone about the race, a word I commonly used was "apathetic". This was my first peak race since Houston in 2014, where I felt like a caged animal going into.  But for some reason, I was really relaxed about this one and to be honest, I didn't have near the hunger that I expected. But I tried to spin that around as me being very cautious and conservative, which is a good thing for such a long distance.  I've learned from myself and others that when you are too amped up about a marathon, you attack too early, go from being on well-under PR pace and feeling like a million bucks, to having an up-close and personal experience with The Wall.

During my build-up, my goal was to run under 2:15.  It was very hard to get much volume at marathon pace living in such a hot and humid environment, but I trained harder for this marathon than any other one, so I felt prepared, especially with my extensive work at 95-100% of marathon effort. I really wish I could have done my marathon prep in some cooler weather so I could get in some workouts at actual marathon speed, but you have to work with the cards you're dealt.

The last several years, the race has had nearly perfect conditions: temperature in the low 40s, with not much wind.  However, the 2015 edition called for race time conditions of upper 50s with strong winds...not exactly ideal racing weather.  I was debating how to adjust my pace and was leaning towards slowing it down 3-5s a mile.  But I ran into Kevin Hanson and he said it wouldn't be too much of an issue and he doesn't think any adjustments should be made.  Since the Hanson's are marathon masters, I knew it was great advice.

And of course, I had other non-time goals.  There were a couple former Tennessee runners, Brandon Lord and Sean Keveren in the race.  It was their debut marathon, but they are both accomplished runners in the shorter stuff.  When I was a chubby cross country and track coach several years ago, Brandon was the top high school runner in Tennessee with a two-mile PR under 9:00.  He also ran 29:09 for 10k on the track this spring.

Sean is originally from Nashville and is turning into a killer on the roads.  He ran sub 63 in his half-marathon debut earlier in the year and has run sub 13:40 for 5k on the track. And ever since I took him out at the 2013 Boulevard Bolt on Turkey Day (who cares if he wasn't in shape, a win is a win!), I have vowed to only give him rematches in the marathon distance in hopes to keep my perfect 1-0 record, intact.

Normally, I would say those chumps would burn carbs at way too high of a rate for the marathon, but for their Chicago build-up, they trained with 2:13 marathoner, Rob Watson, so I knew they would be game (and would most likely smoke me if this was the 2017 edition of the Chicago Marathon)

Men's 4-miler
Sean and Brandon...the two former TN young bucks I was having a showdown with.  Sean should have worn white compression shorts to make this picture more of a ying-yang thing.

My other goal was to take out the usually faster and better looking Scott, Scott Macpherson.  Since it's not too common of a name and to be honest, is pretty much dead as a first name now (out of the thousands of kids I've taught, I've never taught another Scott), I like to take out all the other Scott's when I race them.  And unfortunately, with guys like Macpherson, Scott Bauhs and Scott Smith, it's an insanely difficult task and you'd most likely have better luck trying to defeat Battletoads on NES.

Other than beating the two former Tennessee punks and Macpherson, I wanted to push for a top 5 American spot, which also would be no easy feat.  I felt like I could potentially be anywhere from 2nd-10th but listed the American pecking order as Fernando Cabada, Luke Puskedra, Malcom Richards, Elkanah Kibet, Scott Macpherson, Nick Hilton, Sean Keveren and Tony Migliozi, with myself ranked 9th.

I got into Chicago Friday afternoon and after checking in, I found out I had my own room.  That was good news because I almost always lose to whoever I'm rooming with, I can also watch whatever I want on TV (Sam Chelanga gets scared of horror movies), don't have to worry about someone accidentally using my bar of soap and I can do everything on my schedule.

Shortly after checking in, I then met up with Tony Migliozi, who is a buddy of Newton Elite teammate, Nic Schweikert and we headed to our massage, followed by dinner at some place across the street.  It had an interesting set-up in that there were no waiters and you were given a card, which you loaded your orders on and then paid for it at the register before leaving.  There was a bar, brick oven pizza line and pasta line. Since the pasta line was insanely log and pizza really isn't that much different when you think about it, I opted for the pizza.  But the downside to having no waiters is that our seats got taken like 2-3 times whenever we got up.  But at least the food was good, which resulted in me eating there again the next night with Tennessee buddy, Brian Shelton.

I didn't whine to anyone about this yet, but late Friday night, I came down with one of my killer migraines where I get sick a lot.  And I forgot my prescription medicine, so it was a long Friday night and early Saturday morning.  I even debated flying home and switching to the Indy Monumental Marathon, four weeks later, but I've had great workouts in the past a day after my migraines and they don't seem to drain my body like a virus or something does.  And to be honest, I just wanted to be done with the race.  Finally, around 10am, I was able to eat a little bit of food and drink some coffee and my plan was to guzzle some water after my stomach would let me me.  But I was hoping being severely dehydrated less than 24 hours before my race wouldn't mess me up.

I think the problem was that we had meetings all day Friday at work and when it's not a normal school day, I don't drink any water (I don't carry my water bottle with me and I'm lazy).  I then left to go straight to the airport, jumped on my flight (I always get really dry when I fly) and ate a bunch of that salty pizza for dinner. So I went nearly the entire day without drinking much, which probably really dehydrated me and triggered the migraine.

Not much happened the rest of the day, other than going to the expo, doing a short run, and prepping my fuel bottles for the race.  I followed my normal plan of taping gels to water bottles filled with water and this time, I even got fancy and taped a McDonald's straw to each bottle as well.  Even bottles can be hard to drink out of for me, so I was hoping the straws would help out.

On a stupid note, my regular Newton Elite jersey wasn't approved since the logo size was bigger than the IAAF allowed.  Luckily, I brought my back-up Newton jersey that had no logo.

I ended up talking to Sean later and his and Brandon's plan was to go out with Rob in 1:06 flattish and see how it felt with hopes of building a 2:12-2:14 cushion.  That was way out of my pace range, so if I was going to catch them, I expected it to be after 20 miles.

For my warm-up, I jogged very easily for a little under a mile with Newton teammate, Amanda Scott, before doing some drills and then heading to the line.

The front row had assignments and after that, we could go wherever.  I lined up in the second row, behind some women and almost moved so I wouldn't get trapped behind them. In an ironic turn of events, I was behind a lady who cut myself and three other guys in line at a race once while we were waiting for our massage and then insisted she was there first.

When the gun shot off, as predicted, I got trapped behind the women for about 20 seconds and I couldn't get out.  The eventual second place runner stepped on some long wire or something that got stuck in the bottom of his shoe, so he frantically went to the side of the road and was trying to yank it out, which took several seconds.  But shortly before the first mile, I found myself in the third pack. There was a large pack up front, then another smaller pack with Malcom Richardson, Nick Hilton and Scott Macpherson and my group.

My group was Mitch Goose, Tony Migliozi, Chris Lemon, some tall guy with a goatee, and Ethan Shaw.  Because of the strong winds, we found ourselves in a single file line with Mitch doing the work.  My initial plan was to start around 5:10-5:15 pace and then chase people down the last 10 miles but I found myself running sub 5:10 pace, which was too fast but it was the lesser of two evils. If I ran 5:15 pace, I would be running into the wind by myself, which would be a sub 5:10 effort, even though I was running slower.  So, running a little too fast but getting some wind protection was a better plan.

At one point, Tony asked me if I wanted to lead the pack and switch-off the pace every mile but at the risk of sounding like a chump, I declined.  We were running my goal pace and if I took over the pack, I'd probably lose 5-10 "wind seconds" a mile, so I didn't want to wreck my race to help out the other guys.  If there was a time to be a selfish-jerk, it was today.

So Mitch Goose was still stuck with the pacing duties with us in a train-like line behind him.  At 10k, I grabbed my first fuel bottle.  I tried to untape the gel but it wasn't working.  I then yanked  and pulled on it but still had no luck.  That's what I deserved for being an idiot and using packing tape but after about two minutes of stressing out and pulling every which way, I was able to get my gel. The bad news is that I lost a few seconds on the pack, so I quickly closed that back up.

After a couple of miles, Mitch disappeared, so we bunched up as a pack because the wind was getting pretty bad.  We were gaining on Malcom Richardson, who started to fall behind Nick and the other Scott.  I made a joke that Malcom really was in the middle but no one thought it was funny.  I felt bad for the guy because he was in no-mans land and fighting the wind all alone, which isn't easy, especially when he's such a skinny dude.  We were also reeling in the former TN duo of Brandon Lord and Sean Keveren.

After catching Malcom, he hung out at the front of the pack, which showed some fitness and toughness.  Normally when you reel in a guy, he may fight for a minute and then falls behind, but Malcom wasn't going anywhere.  We went through halfway in 67:54, which was slower than I would have liked but was ok, considering my effort level and the conditions.

Within the next couple of miles, we caught Brandon and then Sean and the pack was down to myself, Malcom, Tony, Ethan and Chris.  For some reason, I had an idiot moment and left the group after I picked it up some about 16-17 miles in but then I realized I couldn't hold that pace for 10 more miles, so I relaxed a little bit and let the pack catch me again.  I was losing a little bit of focus but I heard some guy cheering for me on the sidelines and told me I just had a 10 mile tempo run left, which was a good mental note.  I appreciate people who cheer for you but I've always liked specific advice.  It momentarily causes you to reflect on things and reassess your mindset so you can make the necessary adjustments.

Because of the wind, we were running anywhere from just under 5:05 to just over 5:15 pace, depending on the miles. I was feeling ok but still struggling with that freaking packing tape anytime I grabbed a fuel bottle.  Our pack dwindled down to just me, Ethan, Malcom and Chris.  I was still mostly hanging in the middle of the pack and trying to be patient.  We rolled up some Japanese guy and then Nick Hilton.

Ethan was the next to drop, shortly followed by Chris.  I was feeling somewhat strong but on every downhill, my hamstrings would cramp up, so I knew the dreaded marathon wall could potentially be around any corner.  Malcom still seemed really strong and my assumption was right because he then left me as I was now running in the low/mid 5:20s.

Chris caught back up to me around 22 miles and mentioned that we need to work together to go after the 2:18 Trials time.  I told him I felt like an old man trying to pick a fight in the senior citizen parking lot, so I wouldn't be of much help.  I was running close to 5:30 pace now and was trying to figure out whether to maintain or push through.  If you're hitting the wall and fight really hard, sometimes you fizzle out even more.  So I tried to fight, while staying as relaxed as possible.  I'm not sure if that made sense, but it did at 22+ miles into a marathon.

Chris gapped me by about five seconds at one point but I caught back up and went by him.  I then powered on and caught a Kenyan guy, then Scott Macpherson shortly before 24 miles and figured I was on pace for the lower/mid 2:17 range.  At 24 miles, I tried to push again and dropped a 5:19, which may not sound like much but it was my fastest mile since the last five miles, which gave me some hope.

There was a sign telling us we had a half mile to go and I could see Rob Watson about 15-20s ahead of me.  I wasn't sure if I would be able to catch him but since he trained with Sean and Brandon and I talked some friendly smack talk to them over on Facebook and Strava, I was going to try and catch him. Right before the 26 mile sign, you run up a short highway bridge and I ended up catching him there. It looked like he was having some trouble, but I mentally prepared turning on the rocket boosters, just in case.

On the final straightaway, I picked it up some and I could see the clock in the 2:16:45 range.  It seemed too far away to break 2:17, but I pushed anyway.  Once I saw it hit 2:16:55, I knew I wouldn't break 2:17 and I officially crossed the line in 2:17:02.

It was a PR and a solid race considering how I stacked up to against others, but I was mad I was so close to 2:16.  If I could have run three seconds faster, I could call myself a 2:16 marathoner.  That stupid packing tape was the thing that probably cost me three seconds, along with getting stuck behind the women.

Malcom ended up beating me by about 100m to finish in 2:16:41, Tony rallied back to finish in 2:17:41, Chris Lemon barely missed the Olympic Trials time with a 2:18:06 (but I heard he got approved since he was so close), Ethan Shaw ran 2:19:33 and I don't know who the tall mustache guy was.

After the race, Tony, Malcom and I hung out for a few minutes before the long 1/2 mile trek to our hotel.  On the way there, some lady tried to offer me some pamphlet, but said "never-mind, I see your bib and can tell you don't speak English (my front bib had just my last name on it)."  Now, I know I have terrible English and typos in my blogs because I don't proof-read them but, whatever lady.

Overall,  I liked the Chicago course.  I didn't notice any hills, other than the interstate bridge shortly before the finish and there was a lot of long straightaways.  Crowd support was good, but I really don't remember a lot about the external aspects of the race because when I'm in race mode, I'm so focused internally that I don't pay attention to the things around me.  But it's definitely a really fast course and I rank it  a little faster than Houston and about equal to Indy Monumental.

All-in-all, while I'm happy with my individual race, I wish I would have run faster.  I really want to run a fast marathon before I back off the training but the bad thing is, you only have one race day for the marathon and so many things factor into the race.  I still think my 2:18 at Houston in 2013 was my best marathon because the weather was absolutely nasty and I feel like it was worth 2:15 or faster. I should have run sub 2:15 in 2014 at Houston but I ran like a moron and got really sick a few weeks before the race.  Hopefully I'll nail it one of these days. jshdksd

Random tidbits/data:


SplitTime Of DayTimeDiffmin/milemiles/h

Manual splits from the mile markers (26.36 miles on my Garmin 620 but the GPS wrecked havoc. But I'm not one of those nutso's who insist that not running the tangents adds up to a half of a's all GPS error)

5:08, 5:07, 15:19 (three miles), 5:06, 5:09, 5:18, 5:14, 5:12, 5:12, 5:12, 5:21, 5:04, 5:08, 5:09, 5:11, 5:16, 5:20, 5:11, 5:24, 5:22, 5:29, 5:26, 5:19, 6:21 (1.1 miles). 

Fuel: Four Blackberry Gu's (first time trying it because the expo didn't have my regular flavor)
Water: 30ish ounces?

Shoes: Newton Distance go to shoe for 15k and up races

Monday, November 9, 2015

October 12th-November 9th Training

Week 1 Post-Chicago:

Friday: 4.1 miles (8:45)

Week Total: 4.1 miles. A man needs his rest.

Week 2 Post-Chicago

Monday: 3.6 miles (8:46) and 30 minutes later 4.8 miles (8:00).  I felt like crap on this one.  I ran with a friend for the first half and once he left, actually slowed down quite a bit.

Week Total: 3.6 miles. No motivation, man.

Week 3 Post-Chicago
Wednesday: 1.7 miles (8:18)

Friday: 4.4 miles (7:58)

Saturday: 6 miles with 5k in 16:18. Really, really rusty the first mile considering my warm-up at just under 7:30 pace was the fastest I've run since the marathon.  But I loosened up throughout the race and I was happy to get the win.  I feel like I could have broken 16 if I pushed pretty hard but my goal was just to win.  I also dressed up as Batman and the long cape was a terrible idea.

Week Total: 12.1 miles. Still no motivation to run.  My right hamstring (the one I hurt earlier this year) has been really tight and achy.  Hopefully it doesn't turn into anything.  I also have some groin and hip flexor pain on that side, so I'm sure it's all related.

Week 4 Post-Chicago

Monday: 3.5 miles (8:15) and thirty minutes later, 5.5 miles (7:09)

Thursday: 6.1 miles (7:11)

Friday: 4.6 miles (8:29)

Saturday: 12.5 miles with 10 mile race in 55:54. Man, this one went from feeling easy at first to really rough by the end.  It's basically three miles out, a four mile loop and then three miles back.  It's a definite negative split course and I ran the first half with Brent Ferrell at 5:45ish pace.  At seven miles, I put in a big surge and was hoping to break him but he was always about 10s back.  I covered three miles in about 15:30, due to the long gradual downhills and with a mile to go, I was hurting.  I crawled up the final hill and ended up with the win by about 15s.  I tried to cooldown for a couple of miles but my legs were trashed.  This race was a really dumb idea.

Sunday: 8.8 miles with 6.5 miles at 6:06 pace.  The goal was to run 12 with Spencer, working from 6:30 to 6:00 but we got rolling too fast.  The pace was very easy aerobically at first but after four miles or so, I knew it was going to get tough soon.  I knew running 12 would kill me, so once we finished the first down-and-back on both sides, I called it a day.  I couldn't let the young kid get too cocky, so I told him it'd be better for him to run solo since you have to fight the marathon alone on your own. 1.2 miles (random running at cross country practice)

Week Total: 41.5 miles. Dude, I'm really out of shape.  My right hamstring is also still really tight and I probably need a really deep massage on it.  I'm hoping to get back to consistent jogging next week, but Fallout 4 will be coming in the mail any day now.  We will see.

Thursday, October 8, 2015

Chicago Marathon Training

I'm now a few days out from the Chicago Marathon and I'm looking forward to seeing how my training prepares me.  The thing about the marathon is that you only have one shot to perform.  You can have a perfect build-up leading into the race but the "marathon microscope" can find one little hiccup and then it's game over. 

The biggest change I made for this marathon is that for the first time since college, I had someone writing workouts for me.  As you can probably tell from most of my weekly recaps, I can get pretty whiny, especially this past summer. 

In August, I had a failed attempt at a track workout but I still partook in my post track workout beverage of a McDonalds Coke (it tastes the best there and the liquid simple carbs are quickly absorbed by your body, helping least, that's what I tell myself).  But while sitting in the drive-through line, I decided I had to quit messing around and hire some help.

For the past few years, I've just done my own stuff, which is heavily based off my spin of Renato Canova's training.  A very basic rundown of it is that you try and become 5k-HM fit from about four months until two months out from your marathon and then you spend the final two months trying to become efficient at marathon pace and building the proper metabolism for the event.

When you train alone, you really get a feel for things.  You're not out there talking and listening to others, you're listening to your body.  And since I not only trained mostly by myself, I coached myself, I felt like I had both ends covered and could usually tell what I needed/lacked at almost any time.

But being married with two young kids, coaching 14 other runners (at the time), as well as coaching an elementary cross country team, my mind was constantly fried. Trying to dissect and write my own workouts was too tiring and since I was developing a habit of dropping out of them, I needed some accountability and a new perspective.  

Realizing, I probably have 2-3 more shots at a lifetime marathon PR (I'm getting old, physically and mentally), I didn't just want to get just anyone.  Learning about a runner takes trial-and-error and I didn't want to take a big chance on someone for my last few shots. So I talked to a buddy who's being advised by Brad Hudson and after contacting Brad, he agreed to help me out.

Brad is also heavily influenced by Canova and a lot of his workout staples are some of my own (long steady runs, big focus on specificity, short hill sprints, short fartleks, etc). I was excited  at the fresh new look of my training and I felt like I would quickly be on my way to a fast time at Chicago.  Not to mention, he has worked with A LOT of fast men and women marathoners and is not only an accomplished coach but a student of the sport, so I had no doubt he would be great to work with.

After nearly two months of working with him, what are the differences in my individual training? The major difference is that every single weekend is TOUGH. Since I started working with him in early August, my only "easy" paced long run was about 23 miles.  I was allowed to run whatever pace I wanted, which doesn't sound too bad, but it was the day after a 4x2 mile interval workout and part of a 42 mile weekend.  And I believe it was my first run over 20 miles in over three months.

Other than that, every long run has been at a moderate to fast pace and I routinely cover 22+ miles with frequent doubles in the evening afterwards.  To be honest, I really miss my cliche 20 mile long runs at 6:10ish pace but I've always felt that once you are pretty fit, they aren't a very good training stimulus anymore.

Besides the tough weekends, an average week is typically some sort of interval work between 10k-HM pace in the middle of the week with a day of short hill sprints and some relaxed 100m strides. I used to run the hill sprints a few years ago and to be honest, cut them out because I was lazy and I hated them.  But I feel they are beneficial and I've been diligent at doing them this time. The training seems a little simple but I feel it has prepared me well for the marathon distance.

After reflecting on my 2014 Houston race, I felt like I was too fast and while I got in some decent workouts at 105-110% of marathon pace, I needed more work at speeds just below marathon pace, which is where your body starts to burn fat and carbs are nearly a 50% rate.

This time, all of the extended steady running, combined with frequently doubling back in the evening on long runs days, has hopefully resulted in a more fuel-efficient marathon engine.  While I feel like I was much more HM fast before the Houston Marathon, this time, I feel like I could kick the crap out of my old self in anything longer than a marathon.

And something else I've done totally differently is that I do my main workout in the early morning before work, rather than trying to knock it out in the evening.  It's hard to wake up as early as 4am some days and do a large portion of my runs in the dark but by doing it first thing in the morning, I don't have to attempt it after a long day of work when I'm mentally and physically tired and also take away additional time from my family.

And an additional added bonus that I feel is going to help me in Chicago is that other than my weekend long runs (where I'll eat a small bowl of cereal beforehand and a gel or two during the run), is that all of my morning running has been on an empty stomach, after a 10+ hour fast.  Especially on the faster intervals, where I'm burning nearly 100% carbs for my energy demands, my body is hopefully getting in a lower carb state, which helps change my body into a better marathon fueling engine.  I've never understood why a lot marathoners in training constantly guzzle fuel on their workouts.  You can't properly train for a low-carb race if you are constantly feeding yourself carbohydrates!

But to make a long story short, I'm excited to see how the revamped training will help my performance this weekend.  While the intensity and even some of the weekly volume has been down, I feel much better prepared for the marathon distance than I did almost two years ago.

Here's an abbreviated version of my 10 week marathon build-up, which is when I started working with Brad.  It includes the mileage for the week, along with key workouts, minus strides and hill sprints. Rather than put down time averages and trying to justify weather adjustments and all of that other crap, I just put down efforts to make it more understandable and relatable. There were a few workouts that I had to shorten or had to completely change but this is how everything looked when it's all said and done.

Week 10: 4x200m at mile to 3k pace with 200m jog, 4 miles working from MP to HMP; Chicago Marathon

Week 9: 92 miles with 5x1 mile at 10k with 2:30 jog; 14 miles with 2x3 mile at MP with 60s jog

Week 8: 104 miles with 4 miles of 30s at mile-3k pace with 2:30 at 90% of MP; 10.2 miles progression, working from a little slower than MP to a little faster than MP

Week 7: 120 miles with 4x2k (a little slower than 10k pace) with 2:00 jog and 1k (a little slower than 5k pace) with 3:00 jog; 22.7 miles with 5x5k at a little faster than MP with 1k jog at about 90% of MP and a 5 mile evening run

Week 6: 108 miles with 20k race;23.6 miles with a 21.5 mile slight progression run averaging about 95% of MP

Week 5: 89 miles with 2x200m at 3k with 200m jog, mile at 5k pace, 1/2 mile jog, 3k a little faster than HMP, 1/2 mile jog, 4x400m at 3k pace with 1:00 jog; 8x30s at mile pace, 2:30 easy

Week 4: 121 miles with 6x2k working from HM to 10k pace with 2:00 jog; 24 miles with nine mile warm-up, 4 miles of 1 minute at faster than 5k pace, 1:00 jog (averaging marathon pace for the four miles), right into 6 miles at MP, 1 mile easy, 3 miles a little faster than MP, 1 mile easy

Week 3: 115 miles with 1-2-3-2-1-2-3-2-1 with equal jog recovery with the fast minutes being between 10k-HMP and the slow minutes being a little slower than 90% of MP; 5k regression run, working from 10k pace to marathon pace (ran a 5k for some $); 21.5 miles with 16.5 mile progression starting a little slower than 95% of MP and working down to a little slower than MP and a 5 mile evening run

Week 2: 115 miles with 12x1k working from HM to 10k pace with 90s jog; 20 miles with 5x3k at MP with 1k at 90% of MP and a 5 mile evening run

Week 1: 115 miles with 4 miles a little faster than HM pace, half mile jog, 6x3:00 gradual uphill at 10k effort; 4x2 miles starting a little slower than working to a little faster than HM pace; 22.5 miles easy


Wednesday, October 7, 2015

October 5th-11th Training

Monday: 5 miles (7:14); 4.7 miles (8:05); 5.5 miles (7:16)

Tuesday: 6.8 miles (7:14); 8.1 miles with 8xhill blasts and broke 4:00 pace on a couple of them, for the first time ever (7:28)

Wednesday: 5.4 miles (7:39); 11.5 miles with 5x1 mile with 2:30 jog in 4:43, 4:42, 4:42, 4:43, 4:42.  Solid session and I had to keep the brakes on a bit because I would always run the first half around 4:40 pace. It was really windy outside and I'd usually lose a a couple of seconds on the middle 200m.  Not a bad session because I thought turning over my legs this quickly would be tough at the end of marathon training but it came pretty easily and I recovered well.

Thursday: 10.1 miles (6:36)

Friday: 6.3 miles (7:14); 4.6 miles (8:11); 2.5 miles with 10x100m relaxed (6:53)

Saturday: 6 miles easy to lightly moderate, 2x3 miles at MP with 60s rest, 2 miles cooldown.  It was nasty out there at 50 degrees, strong winds and steady rain.  I started out way too fast and then my watch screwed up, so I had no idea how fast I ran on the first.  On the recovery, I jogged to my car and found a stopwatch and used that...15:27 on the second.  Did not feel very smooth at all on this but I'll blame it on the weather and the taper (everyone blames everything on the taper).  At least I found $20 on the track.

Sunday: 9 miles (6:24); 3.2 miles (7:33)

Week Total=91.7 miles. I enjoyed the lower mileage and am looking forward to even more of a drop next week.  Now, I just can't get sick!

I've become extremely lazy with updating non-training log stuff but I'll post two things before the marathon next weekend: an overview of my training and how it's changed since my last marathon race (Houston 2014) and then my race plan/thoughts going into the Chicago Marathon

Tuesday, September 29, 2015

September 21st-27th Training

Monday: 5 miles (7:27); 5 miles (8:17); 5.5 miles (7:17)

Tuesday: 12.4 miles (6:58)

Wednesday: 9.4 miles with 10xhill blasts (7:24); 5.6 miles (7:21)

Thursday: 10 miles with bombed workout.  
The plan was 3k at 4:50-4:55, 2k at 4:40-4:45 and 5x1k, working from 4:40 to 4:30.  My legs were really heavy from the start and I was slowing down with each lap.  After 2200m into the 3k, I was currently running about 5:10 pace, so I called it a morning; 6.1 miles (6:53)

Friday: 10 miles with 4 miles of 30s fast/2:30 moderate. To make up for yesterday and to not be too beat up for Sunday, I was allowed to run up to 10 variations, so I decided on this workout.  Averaged 5:24 for the four miles, with a little over 4:20 pace for the fast part...felt nice and smooth; 3.7 miles (7:47)

Saturday: 10.6 miles (6:48).  Legs felt like complete crap the last couple of miles...felt like walking; 4.4 miles (7:16)

Sunday: 16.5 miles with shortened workout. The plan if I felt like a million bucks with perfect weather was to run a 25km with 5ks at 5:20 pace, 5:15, 5:10, 5:05, 5:00.  But the big goal was to get in some work and not pushing too hard.  Since it was really muggy (69 with 67 DP), I figured the conditions would slow things down about 5-7s a mile. I went through the first 5k at 5:23 pace, feeling really smooth.  My plan was to do at least 20k of progressive running and if I felt good, run two complete down-and-backs on my speedwork road, which would be about 13.1 miles and push the last 1k+ at a hard effort.

Second 5k also felt smooth at 5:20 pace, and the third was mostly ok at 5:14.  As soon as I started running the fourth one with a goal of 5:10 pace, my legs started to struggle and it got progressively worse, so I called it at just under a mile in (was at 5:07 pace) to finish 10.2 miles in 5:18 pace.

Obviously I would have liked to run further and faster but I had a huge workout last week and I don't need to put too much stress on legs.

On a bright side, my girls and boys finished first in their cross country meet today.  And props to the kid who ran so hard to get the victory in the boys race, that he threw up the last 15m.

Week Total:104.2 miles. The plan was closer to 110 with two solid workouts.  Even though it felt good at the time, I think last Sunday beat me up a good bit.  Since that went so well, I'm not too worried.  This week the volume will be around 90ish with one track workout and a little bit of MP running in a much shortened long run.

I'm really looking forward to the mileage reduction and racing everyone at Chicago in a couple of weeks even though I'm still not on the entry list for some reason.