Monday, August 17, 2015

August 10th-16th Training

Monday: 7.6 miles (7:11); 6.3 miles (7:10)

Tuesday: 11.7 miles (6:22); 5.4 miles with 4xhill blasts(7:06)

Wednesday: 13.6 miles with 12x1k on the road with 90s jog. The plan called to work from half-marathon to 10k pace.  Legs felt really rusty and it took me over a 1/4 mile to get under 5:20 pace. Ended up at 5:00 pace for the first one, so I decided to keep it around there the first half of the workout and then slowly drop it down the second half.  I was feeling really good through eight but #11 got a little tough towards the end and #12 was really hard.  Ended up at 3:02 average for the 1ks. Decent workout with a 65 dew point and 70 degree temperature. The carrot that kept me going was that I knew I had three easy days in a row after this; Skipped second run.  I was a complete zombie and it took everything I had to stay awake until 7pm.

Thursday: 12.1 miles (6:20); 5.8 miles (7:20)

Friday: 5.8 miles (7:20); 6.8 miles (7:10)

Saturday: 8.9 miles (6:45); 6 miles (7:50)

Sunday: 19.9 miles with 20k of 3k at marathon pace, 1k moderate.  The paper plan was to run between 5:05-5:10 with the 1k jogs at 5:30-5:40.  It was 73+69 dp outside, so I decided to try and hang around 5:10-5:15 at 5:45.  I ended up running 9:40, 9:52, 9:56, 9:49, 9:45 with a 1k jog average of 5:49. My total 20k average was 5:24, with a "fast" average of 5:15.  My legs felt like crap on the warm-up and on the first interval, they still felt really slow and sluggish, so I decided to adjust it to 5:15.  The second was even worse, so I changed it to 5:20 and would run as quickly as I could on the recovery jogs but still be able to stay under 5:20 on the fast portion.  But to be honest, if I didn't have someone checking over my workouts and I was still self-coached, I would have stopped after the second one.  Mentally, I was almost done and knowing I had so much running left was tough.  But then I reminded myself you also have rough patches in races and you have to be able to run hard, even if you're tired and running more slowly than you'd like. The third and fourth ones weren't too bad at all and I pushed the last 1k a bit on the last one to finish up well, but was tired.  IObviously, I would have liked to hit the paces but I came into this with a lot of cumulative fatigue. Grinder of a workout for my first marathon-specific interval session; 5.1 miles (7:31)

Week Total: 115 miles. Solid but tiring week over all with the training and the first week of school.  I've had two really good weeks in a row and I'm getting in a good training groove.  There's three more weeks until New Haven, so I can get in a couple more weeks of good training and gain a little more fitness.  I also got accepted into Chicago, so it feels good to have a definite direction in my training.

Next week has a couple really tough sessions, with some added volume.  It is also a rough time of the year because looking back to my training logs, which go back to 2010, I've been sick the middle/end of August four out of the past five years.  And this past week, my son had a four day puke bug, my daughter had a high fever and sore throat and now my wife is coming down with something.  I hope I'm not next.


  1. Scott I was curious to know what shoe you do most of your training in.

  2. I've been meaning to do a post on the shoes I use but I get a little lazy. But here they are in a nutshell

    Newton Elites: Half-Marathons, Marathons, long runs and fast workouts on the road. It's my favorite all around shoe.

    Newton Distance: I'll throw these on for daily runs or my short hill sprints. A lot of the Newton guys use these as their HM/marathon racing shoe.

    Newton Aha: Easy runs or runs where my feet/arches are starting to get a little tight and achy. They are a very simple shoe and are lightweight, flexible and have just enough cushioning. I have a friend who uses them for marathons but I think they are a tad too soft for fast running.

    Tri Racer: Track workouts and races under a half-marathon. I use the tri racer over the Mv3 because while they are the same shoe, I like the color scheme in these better. They also have speed laces, which work better for my wide feet.

  3. Thanks for the feedback. I was curious as to whether you used the Aha. I do most of my mileage in it right now, but I'm a lot older than you.

    1. I think it's a very underrated shoe. It reminds me somewhat of a mix between the Nike Free and Saucony Kinvara.

      I was hesitant to order it at first but absolutely love it.