Before I get to the race just a note about the rest of the weekend.
Fri - 8+ miles in 62 minutes. Easy pace on tired legs up and down Kelly drive. It was a run that ended better than it began.
Sat - 15.3 miles in 2 hours flat. I met Ian, Deidre, Devon, Jaime, and Jeff at the Art museum to run a 15 mile route that Ian suggested. All of us except for Ian and Jeff were dragging a little at the start and quickly fell behind the leaders. I was content with a slower pace and enjoyed the beautiful weather and nice conversation that you can only have when running with friends for a couple hours.
Sun - The Parkway 5K.
Last year our team won a dinner for 10 at the Four Seasons Hotel. This year we were going to to need the competition to be extra soft, like a down pillow. Our team just never really came together due to injuries and people out of town. Ryan managed to scrape a full team together, just before the start, by grabbing "some guy" who would be our fifth. Sadly, the race officials weren't able to get all of the results together this morning so we won't know if we actually won anything until later.
Anyhow the race. I lined up right in the front so I'd be in the clear at the start and not caught in the pack like last year. In the first 1/2 mile I don't think my legs realized what was going on, I just felt like it took me a while to get up to speed. However, the first mile went by in 5:47, just about on schedule and I felt decent.
I continued up MLK passing a few people and holding pace. At the turn around I was running alone but there was a pack of 4 guys up ahead so I made an effort to try and catch them. By the time I got there that pack had stretched out and I only caught one guy. Mile 2 went by in 5:46.
On my way back up to the parkway I was able to pass one more guy. I like this race in that it goes from parkway to MLK and back to the parkway. I can concentrate on each section separately and it makes the race seem shorter and I can better manage my pace.
Back on the parkway again and at this point I knew a PR and the guy in front of me were both out of reach. I think I held back a bit because of it. With 200 meters to the finish I realize I am getting passed and the guy is really blowing by me. I tried to answer but I couldn't match the pace and he easily took the lead.
I finished in 18:03, for 21st place. I was happy with the time, I definitely wasn't in PR condition. Looking at the early results I think I finished 2nd in my age group and should be up for one of the great prizes that this race is known for but I won't know for sure until they get the official results up.
58 miles for the week and just over 200 miles for the month. Not to bad considering the time off.
Sunday, September 30, 2007
Wednesday, September 26, 2007
My legs are still strangely sore after a day off but I still a had tempo run in mind as I set out with Heather for an easy 6 miles before going off on my own for 6 more.
The "Fairmount Rapist" or whatever you want to call him will surely have me running a lot more miles with Heather especially since the days are getting shorter. We did an easy 6 miles out and back in the Wissahickon after which I continued onto Kelly Drive.
I was feeling quick. Sometimes you can kind of just tell it will be a good night after you get a few miles in, despite the fact that things were a little sore before starting. I couldn't split the first mile but I eased into a decent pace that felt about right, maybe a little slow. Half way through the second mile I was able to get my pace, 6:10. I was feeling great and the pace was quicker that expected.
Mile 1 - unsplit but probably around 6:15
Mile 2 - 6:10
Mile 3 - 6:13
Mile 4 - 6:10
Hot Damn! That put me in a good mood. To hit those splits after a 6 mile warm up on a warm and humid night was just what I needed to gain some confidence after a little while off.
The "Fairmount Rapist" or whatever you want to call him will surely have me running a lot more miles with Heather especially since the days are getting shorter. We did an easy 6 miles out and back in the Wissahickon after which I continued onto Kelly Drive.
I was feeling quick. Sometimes you can kind of just tell it will be a good night after you get a few miles in, despite the fact that things were a little sore before starting. I couldn't split the first mile but I eased into a decent pace that felt about right, maybe a little slow. Half way through the second mile I was able to get my pace, 6:10. I was feeling great and the pace was quicker that expected.
Mile 1 - unsplit but probably around 6:15
Mile 2 - 6:10
Mile 3 - 6:13
Mile 4 - 6:10
Hot Damn! That put me in a good mood. To hit those splits after a 6 mile warm up on a warm and humid night was just what I needed to gain some confidence after a little while off.
Tuesday, September 25, 2007
A slow 10 miles on some tired legs from my house to the Art Museum and back. I hit consistent 7:45-7:50 miles the entire way. Nothing of note except for a lot of gnats. I thought I had seen the last of them this year but after choking on a coulpe clouds I realized I was wrong.
My legs feel much better this morning than they did going into the run last night. That's a good sign.
My legs feel much better this morning than they did going into the run last night. That's a good sign.
Monday, September 24, 2007
And Now I'm Married
That title is a line from a White Stripes song but I can't exactly remember what the next line is, the tune however is now firmly implanted in my head. Looks like I know what I will listening to on my run tonight.
But yes I am married and I couldn't be happier. It was a beautiful ceremony in Seattle on Sept 15th. Luckily all of the problems and worries about attendees, and schedule, and this and that, worked themselves out and things went quite smoothly.
It was a smallish wedding with about 45 people in attendance to watch a very brief ceremony featuring Heather and I trying to keep our composure while the Judge read through the wording we had picked. In my nervousness I tried to kiss Heather a little before the judge gave the go ahead, which was greeted with a big laugh from the crowd. Seconds later it was over and Heather and I were walking out.
We honeymooned on the big island in Hawaii. It included a lot of snorkeling, eating, driving, and getting chased by angry Hawaiians. I reached my highest and lowest elevations in one trip. A 25 foot dive while snorkeling and 13,796 feet at the top of Mauna Kea. For me this was the highlight of the trip because we got to see the array of large telescopes that are scattered around the top of the mountain. Including Keck 1 & 2, the largest telescopes on the planet.
One thing the honeymoon didn't include was running. I was able to turn off the desire to run like a switch and enjoyed the laziness. I did get a few runs in while in Seattle. Early morning trips up and down the edge of the Puget Sound. Things were cool and misty, just about exactly what I would picture Seattle was like in the morning.
The first run was an 8 miler with an undetermined amount of miles at a faster pace that I think was around tempo pace. The second run was just under two hours and I am guessing about 16 miles. After that was 9 days of absolutely no running.
Pfitzinger has some guidelines in his book about time off during training. "Less than 10 days off with more than 8 weeks till the race - continue with the plan and don't adjust goal time" I fit in that category so I jumped right back into the schedule yesterday. 15 miles with 12 @ marathon pace. This translates into 6:40 pace for me.
I had a head cold but felt OK and figured I'd be able to complete most of the workout, if not all of it. I felt great in the first few easy miles and then picked up the pace. Again I was feeling good and was dead on for the pace at the mile markers. However, after a few miles the time off and the cold caught up with me and I was soon struggling. I decided to slow it down and just get the miles in.
It was rough, my lungs felt small and my hip was aching. I even took a couple walking breaks, not because I was totally dying but because I didn't want to push myself anymore than I had to on the way back. 15 miles in 1:58
Today my legs feel kinda like I raced a 10K. Muscles are a little sore but luckily there is no pain in my hip that was bothering me yesterday. In hindsight the run was a little ambitious with a cold after 9 days off and I should have gone out easy from the start and maybe cut it short a couple miles. I am not going to read into the bad run to much, I'll just continue with the plan.
But yes I am married and I couldn't be happier. It was a beautiful ceremony in Seattle on Sept 15th. Luckily all of the problems and worries about attendees, and schedule, and this and that, worked themselves out and things went quite smoothly.
It was a smallish wedding with about 45 people in attendance to watch a very brief ceremony featuring Heather and I trying to keep our composure while the Judge read through the wording we had picked. In my nervousness I tried to kiss Heather a little before the judge gave the go ahead, which was greeted with a big laugh from the crowd. Seconds later it was over and Heather and I were walking out.
We honeymooned on the big island in Hawaii. It included a lot of snorkeling, eating, driving, and getting chased by angry Hawaiians. I reached my highest and lowest elevations in one trip. A 25 foot dive while snorkeling and 13,796 feet at the top of Mauna Kea. For me this was the highlight of the trip because we got to see the array of large telescopes that are scattered around the top of the mountain. Including Keck 1 & 2, the largest telescopes on the planet.
One thing the honeymoon didn't include was running. I was able to turn off the desire to run like a switch and enjoyed the laziness. I did get a few runs in while in Seattle. Early morning trips up and down the edge of the Puget Sound. Things were cool and misty, just about exactly what I would picture Seattle was like in the morning.
The first run was an 8 miler with an undetermined amount of miles at a faster pace that I think was around tempo pace. The second run was just under two hours and I am guessing about 16 miles. After that was 9 days of absolutely no running.
Pfitzinger has some guidelines in his book about time off during training. "Less than 10 days off with more than 8 weeks till the race - continue with the plan and don't adjust goal time" I fit in that category so I jumped right back into the schedule yesterday. 15 miles with 12 @ marathon pace. This translates into 6:40 pace for me.
I had a head cold but felt OK and figured I'd be able to complete most of the workout, if not all of it. I felt great in the first few easy miles and then picked up the pace. Again I was feeling good and was dead on for the pace at the mile markers. However, after a few miles the time off and the cold caught up with me and I was soon struggling. I decided to slow it down and just get the miles in.
It was rough, my lungs felt small and my hip was aching. I even took a couple walking breaks, not because I was totally dying but because I didn't want to push myself anymore than I had to on the way back. 15 miles in 1:58
Today my legs feel kinda like I raced a 10K. Muscles are a little sore but luckily there is no pain in my hip that was bothering me yesterday. In hindsight the run was a little ambitious with a cold after 9 days off and I should have gone out easy from the start and maybe cut it short a couple miles. I am not going to read into the bad run to much, I'll just continue with the plan.
Monday, September 10, 2007
A Swim and Run
The Pete Pfitzinger schedule calls for a day off or a cross training Sunday. I slept in for the first time in weeks, which only lasted until 8:15 when I woke up but I forced myself to stay in bed till 9:00. I wasn't planning on any workout but after sitting on the couch for 3 hours to watch the Eagles game I was ansty. So I went to LA fitness to swim. 1250M all at a very relaxed pace, the laps felt better the longer I went.
Today, Pete asked me to a double with 6 in the morning and 4 in the evening. I usually have a very hard time getting up for a morning run if I am not meeting someone else but for some reason with the run on a schedule I felt I had more of a reason to get up.
So out of bed at 5:15 it was and into a dark and very very humid morning. I had been looking forward to a cool morning run but it was not to be. Instead it was another sweatfest, out and back on Kelly drive for 5 miles. I'll be looking forward to more of the same this evening.
I have bene noticing that I haven't had a lot of the aches and pains that usually come along with marathon traning. In the past I was always feeling a tight calf, sore hamstring or achey achilles. It is still early but this time around there hasn't been any of that, my legs feel tired to be sure but nothing feels pulled or tight just fatigued. I am thinking that more experienced legs and well scheduled recovery days in Pfitzingers plan are helping me out.
Today, Pete asked me to a double with 6 in the morning and 4 in the evening. I usually have a very hard time getting up for a morning run if I am not meeting someone else but for some reason with the run on a schedule I felt I had more of a reason to get up.
So out of bed at 5:15 it was and into a dark and very very humid morning. I had been looking forward to a cool morning run but it was not to be. Instead it was another sweatfest, out and back on Kelly drive for 5 miles. I'll be looking forward to more of the same this evening.
I have bene noticing that I haven't had a lot of the aches and pains that usually come along with marathon traning. In the past I was always feeling a tight calf, sore hamstring or achey achilles. It is still early but this time around there hasn't been any of that, my legs feel tired to be sure but nothing feels pulled or tight just fatigued. I am thinking that more experienced legs and well scheduled recovery days in Pfitzingers plan are helping me out.
Sunday, September 09, 2007
Fri - 8 miles with 10x100m strides 60 minutes. I took the miles slowly in prep for a long run on Saturday. This workout is all over Pfitzinger's traning program. It's a good thing I like it.
Sat. 21.5 miles in 2:40.
Another warm and humid long run morning, hopefully the last one of the summer. I met Ian, Deirdre, Jim, Emily and E-mike at 7:00 am. We were running a route that covered a majority of the Philly Marathon course.
The group remained togther for the first few miles and then Ian, Deirdre and I started to pull away. Deirdre slowed down at 34th street and it was just Ian and I for the last 13 miles. I was sweating horribly but seeemed to be dealing with it much better than I had two weeks ago. When we were finally able split a mile on MLK I was surprised to find we were cruising along at 6:55 pace, I couldn't beleive it. It felt easy.
We passed in front of the Art Museum and stopped at Ian's bike where he had stashed some Gatorade. Feeling good, we headed out for 7 more miles on Kelly Drive to finish things up. It was my first run over 20 miles this training cycle and it went well, especially considering the weather.
For the week, 68 miles in 6 workouts.
Sat. 21.5 miles in 2:40.
Another warm and humid long run morning, hopefully the last one of the summer. I met Ian, Deirdre, Jim, Emily and E-mike at 7:00 am. We were running a route that covered a majority of the Philly Marathon course.
The group remained togther for the first few miles and then Ian, Deirdre and I started to pull away. Deirdre slowed down at 34th street and it was just Ian and I for the last 13 miles. I was sweating horribly but seeemed to be dealing with it much better than I had two weeks ago. When we were finally able split a mile on MLK I was surprised to find we were cruising along at 6:55 pace, I couldn't beleive it. It felt easy.
We passed in front of the Art Museum and stopped at Ian's bike where he had stashed some Gatorade. Feeling good, we headed out for 7 more miles on Kelly Drive to finish things up. It was my first run over 20 miles this training cycle and it went well, especially considering the weather.
For the week, 68 miles in 6 workouts.
Friday, September 07, 2007
Last night was an 11 mile run that I just wasn't looking forward to. I would have been content to sit on the couch with a couple beers and the remote. However, I had commited to meeting Deirdre and Ian in front of the Art Museum and instead of sitting down when I got home from work, I just kept myself in motion and was right back out the door.
Of course after a couple miles with Deirdre I was in the swing of things and soon it was 6:30, and we were back in front of the Art Museum with 3 miles down. Deirdre headed home and I fell in step with Ian for a trip around "The Loop".
Ian was running tempo so he warmed up with me for a few miles and then started his workout. I kept going at a steady 7:10 - 7:20 pace and 4 miles later Ian was running back to join me, his workout complete. We finished in front of the Art museum. 11.5 miles in 1:25.
Of course after a couple miles with Deirdre I was in the swing of things and soon it was 6:30, and we were back in front of the Art Museum with 3 miles down. Deirdre headed home and I fell in step with Ian for a trip around "The Loop".
Ian was running tempo so he warmed up with me for a few miles and then started his workout. I kept going at a steady 7:10 - 7:20 pace and 4 miles later Ian was running back to join me, his workout complete. We finished in front of the Art museum. 11.5 miles in 1:25.
Wednesday, September 05, 2007
Feeling Fresh
My legs seemed to shake off the workout I did on Monday and I felt fresh and ready to go for 14 miles last night. I took the same exact route as my Saturday 14 miler. Run to the top of Wissahickon Park then add 1 mile on Andorra road before heading back into the park for home.
I did the first 4 with Heather, who was in a speedy mood and we arrived at Valley Green much more quickly than we normally would when running togther. She turned around and I continued on at a somewhat quicker pace. I felt great, loose and focused with good form. The miles ticked off at around 7:10 pace and before I knew it I was turning around.
The sun was setting and the air was quickly getting cool. When the breeze was right there was almost a slight chill in the air. This had me looking forward to the falling leaves and cool temps of October and Novemeber. The last couple miles became a race to beat the daylight out of the park, I barely won. 14 miles in 1:43.
I did the first 4 with Heather, who was in a speedy mood and we arrived at Valley Green much more quickly than we normally would when running togther. She turned around and I continued on at a somewhat quicker pace. I felt great, loose and focused with good form. The miles ticked off at around 7:10 pace and before I knew it I was turning around.
The sun was setting and the air was quickly getting cool. When the breeze was right there was almost a slight chill in the air. This had me looking forward to the falling leaves and cool temps of October and Novemeber. The last couple miles became a race to beat the daylight out of the park, I barely won. 14 miles in 1:43.
Monday, September 03, 2007
Tough Tempo
I wrapped up last week with 4 easy miles on Sunday morning. A couple more than the training planned called for but the extra miles were all easy.
Monday is the start of "Week 11" which turns up the mileage and the speed work.
My goal today was 10 miles with 5 at 15K - half marathon Pace. This translates into 6:08-6:18 pace when I look at race calculators. A tempo run that is not supposed to be broken up into intervals. Start off at the easier end of the pace and try to work my way down with each mile, or so I thought.
My first mistake was a common one for me, pushing off a morning run until later in the day. I was all set to get up at 7:30, get out the door at 8:00 and be home by 9:30 looking for some breakfast. I snoozed till 8:00, laid in bed till 8:30, made a pancake breakfast at 9:00 and digested that with a couple cups of coffee until 11:00, when I finally got out the door. It had warmed up considerably since 8:00 and in the full sun on Kelly drive I was quickly uncomfortable. I should have stuck to the shade of the park.
I warmed up with a couple easy miles, I was cruising along at 7:15 pace and it felt very easy. I had high hopes for a good work out. Got to Strawberry Mansion bridge, clicked the split and I was off. The first mile in 6:13, right on track but I was pushing a little more than I would have liked. Mile 2 in 6:15 and at this point I knew there was no way I was making it 5 miles without stopping. Ran another 1/2 mile to Lloyd Hall in 3:12 and stopped for some water, things weren't going so well.
After a water stop, up to the Art Museum, stretch, and then back to Lloyd Hall were I set out to run the second half of the 5 miles at a slightly slower pace. Mile 1, 6:26, then I stopped. 1/4 mile recovery and the last mile in 6:20. 4.5 miles total at tempo and I was cooked. The last two miles back to my house were a struggle.
Obviously not what I was looking for but the way I was feeling I was glad that I toughed most of it out. So what went wrong?
My legs were plenty rested. Based on workouts and races in the past couple months, I think the pace I set out for is correct. However, at noon on an 85 degree day I should have adjusted the pace accordingly, maybe 10 secs a mile less. I think the second factor was dehydration. I was 147 lbs when I got home, a lot less than then my normal weight, which is currently around 155. I went into this workout a little low and it only got worse as I went along.
Of course I could be wrong about all of this and I just can't handle the pace. I'll find out next week.
Monday is the start of "Week 11" which turns up the mileage and the speed work.
My goal today was 10 miles with 5 at 15K - half marathon Pace. This translates into 6:08-6:18 pace when I look at race calculators. A tempo run that is not supposed to be broken up into intervals. Start off at the easier end of the pace and try to work my way down with each mile, or so I thought.
My first mistake was a common one for me, pushing off a morning run until later in the day. I was all set to get up at 7:30, get out the door at 8:00 and be home by 9:30 looking for some breakfast. I snoozed till 8:00, laid in bed till 8:30, made a pancake breakfast at 9:00 and digested that with a couple cups of coffee until 11:00, when I finally got out the door. It had warmed up considerably since 8:00 and in the full sun on Kelly drive I was quickly uncomfortable. I should have stuck to the shade of the park.
I warmed up with a couple easy miles, I was cruising along at 7:15 pace and it felt very easy. I had high hopes for a good work out. Got to Strawberry Mansion bridge, clicked the split and I was off. The first mile in 6:13, right on track but I was pushing a little more than I would have liked. Mile 2 in 6:15 and at this point I knew there was no way I was making it 5 miles without stopping. Ran another 1/2 mile to Lloyd Hall in 3:12 and stopped for some water, things weren't going so well.
After a water stop, up to the Art Museum, stretch, and then back to Lloyd Hall were I set out to run the second half of the 5 miles at a slightly slower pace. Mile 1, 6:26, then I stopped. 1/4 mile recovery and the last mile in 6:20. 4.5 miles total at tempo and I was cooked. The last two miles back to my house were a struggle.
Obviously not what I was looking for but the way I was feeling I was glad that I toughed most of it out. So what went wrong?
My legs were plenty rested. Based on workouts and races in the past couple months, I think the pace I set out for is correct. However, at noon on an 85 degree day I should have adjusted the pace accordingly, maybe 10 secs a mile less. I think the second factor was dehydration. I was 147 lbs when I got home, a lot less than then my normal weight, which is currently around 155. I went into this workout a little low and it only got worse as I went along.
Of course I could be wrong about all of this and I just can't handle the pace. I'll find out next week.
Saturday, September 01, 2007
Wed - 6.5 easy miles with Heather on the trails in the Wissahickon. 58 minutes.
Thurs - 10.5 not so easy miles on the trails in the Wissahickon. This one started slowly, my legs took a couple miles to wake up, but then everything fell into place. I took a hilly route that had me dripping with sweat as I sucked down some water at Valley Green. I waved hi to a few Wissahickon Wanderers that were gathering for their Thursday evening runs and then took it to Buck Hill.
I've mentioned the torture of this hill before in this blog. I took it slow from the start and it only felt like tempo pace by the time I reached the top. The toughest thing about this hill is that you can't ever see more than 10-20 yards ahead. With every turn you expect to see the crest but the steep hill just continues.
On the way back home I passed a mountain biker on a unicycle. A little unicycle with big fat mountain bike tire. He was ascending a tricky hill and it looked like a cross between biking and pogo sticking as he bounced and pedaled his way to the top. I mentioned that he was crazy and wished him luck as I passed by. Suddenly I was wondering what going downhill on that thing would be like... 10.5+ miles in 80 minutes.
Saturday - It was a morning that makes up for all the hot sweaty days over the summer. Cool, dry, sunny, breezy, just about perfect for a 20 miler but of course I am on a recovery week and the plan only called for 14.
Into the Wissahickon yet again on a trip to the top and a little beyond to get in all the miles. Tom Haxton, a local speedster, passed me on what must have been a very easy run because he was only slowly pulling away and was in my sights for a couple miles. I was tempted pick up the pace and try to start a conversation just to get a feel for what his training was like and pass some time. My iPod was in the middle of a good block of songs and decided to keep the pace a little slower. A good run from start to finish. 1hr 45 minutes.
This week wraps up the month of August. A great month from a running perspective. 230 miles, marathon training is finally on track and going well, a mile PR, and some confidence going into the next phase of training which looks to be quite challenging.
Thurs - 10.5 not so easy miles on the trails in the Wissahickon. This one started slowly, my legs took a couple miles to wake up, but then everything fell into place. I took a hilly route that had me dripping with sweat as I sucked down some water at Valley Green. I waved hi to a few Wissahickon Wanderers that were gathering for their Thursday evening runs and then took it to Buck Hill.
I've mentioned the torture of this hill before in this blog. I took it slow from the start and it only felt like tempo pace by the time I reached the top. The toughest thing about this hill is that you can't ever see more than 10-20 yards ahead. With every turn you expect to see the crest but the steep hill just continues.
On the way back home I passed a mountain biker on a unicycle. A little unicycle with big fat mountain bike tire. He was ascending a tricky hill and it looked like a cross between biking and pogo sticking as he bounced and pedaled his way to the top. I mentioned that he was crazy and wished him luck as I passed by. Suddenly I was wondering what going downhill on that thing would be like... 10.5+ miles in 80 minutes.
Saturday - It was a morning that makes up for all the hot sweaty days over the summer. Cool, dry, sunny, breezy, just about perfect for a 20 miler but of course I am on a recovery week and the plan only called for 14.
Into the Wissahickon yet again on a trip to the top and a little beyond to get in all the miles. Tom Haxton, a local speedster, passed me on what must have been a very easy run because he was only slowly pulling away and was in my sights for a couple miles. I was tempted pick up the pace and try to start a conversation just to get a feel for what his training was like and pass some time. My iPod was in the middle of a good block of songs and decided to keep the pace a little slower. A good run from start to finish. 1hr 45 minutes.
This week wraps up the month of August. A great month from a running perspective. 230 miles, marathon training is finally on track and going well, a mile PR, and some confidence going into the next phase of training which looks to be quite challenging.
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