Mon - 6.5 easy miles with Heather in about 55 minutes. The weather was cool, calm... perfect
Tues- Off
Wed - A trip to the gym. I have to say that these trips to the gym just aren't that exciting. You are working out with 100 other people but somehow you are still totally by yourself. My plan is to get in, workout, stretch and get out in under 40 minutes. It has worked so far.
Thurs - A trip to Roxborough High School track. Lee has been hitting the track once a week and he sort of inspired me to get my ass out there again. I normally struggle on the track. I don't if it is that I try to run to fast or I just pick bad nights to go when I am not running at my best but I never look forward to go back. To hopefully avoid some of that I decided to run at a relatively reserved 6:00 minute pace for a 5 x 1000 workout with 200 recovery. This translates in to 3:45 per 1000m
And they went like this.
3:39, 3:40, 3:39, 3:40, 3:35.
A little fast than I was shooting for but I felt great, never struggling and fully recovered after the 200, I even cut down the recovery to 100m for the last repeat with an 80 second final lap. In fact the workout has me looking forward to going back. 8 miles total in 58 minutes
Friday, November 30, 2007
Sunday, November 25, 2007
Post Marathon
I always love the first few weeks after running a marathon. No schedules, no paces, no target mileage. I run how often, fast, and far as I feel like. A little lazy - take the day off, feeling fast - pick it up, bored - turn around after a couple miles. It's also like a new beginning, like finishing the school year and having the summer stretched out in front of you before starting classes again in the fall. I might be busy at work, in school, or with life in general but for now that "get out there and run" voice in my head is just a murmur.
I vowed to take a week off after the marathon and you'd think that would be easy but with beautiful late fall weather and autumn foliage lighting up the park it was harder than I imagined. I kept myself content by taking Boomer, our 3 month old puppy, on long walks through the park to get my fix.
Today was the first day back out for a run and it felt good right from the start. As far as my legs are concerned the marathon is a distant memory. I almost want to hurt more. If I really raced as hard as I could, shouldn't I still be feeling it? Maybe, but I kept telling myself in those last 5 miles last Sunday that I didn't want to look back and think I could have pushed more, so give it all you got. In the last two I definitely let off the gas a little but by then the battle was lost. No point.
Anyhow, 4 miles up to Valley Green in Wissahickon Park in a surprisingly fast 27 minutes. From there I hopped over the creek for slower trip back on the trails. It was a quintessential late November day, low sun in the sky, temps in the upper 40's, and dry. In my opinion just perfect for running. Leaves blanketed the trails, concealing the small roots and rocks, making things a bit more treacherous. I hopped from rock to rock and tried to avoid the unusually large number of people who I think were out to get a peep at the fall foliage but had missed the peak by 4 or 5 days.
About 8 miles in exactly 60 minutes.
I vowed to take a week off after the marathon and you'd think that would be easy but with beautiful late fall weather and autumn foliage lighting up the park it was harder than I imagined. I kept myself content by taking Boomer, our 3 month old puppy, on long walks through the park to get my fix.
Today was the first day back out for a run and it felt good right from the start. As far as my legs are concerned the marathon is a distant memory. I almost want to hurt more. If I really raced as hard as I could, shouldn't I still be feeling it? Maybe, but I kept telling myself in those last 5 miles last Sunday that I didn't want to look back and think I could have pushed more, so give it all you got. In the last two I definitely let off the gas a little but by then the battle was lost. No point.
Anyhow, 4 miles up to Valley Green in Wissahickon Park in a surprisingly fast 27 minutes. From there I hopped over the creek for slower trip back on the trails. It was a quintessential late November day, low sun in the sky, temps in the upper 40's, and dry. In my opinion just perfect for running. Leaves blanketed the trails, concealing the small roots and rocks, making things a bit more treacherous. I hopped from rock to rock and tried to avoid the unusually large number of people who I think were out to get a peep at the fall foliage but had missed the peak by 4 or 5 days.
About 8 miles in exactly 60 minutes.
Sunday, November 18, 2007
Philadelphia Marathon
Things started off just like any normal long run morning, only a bit earlier. I got up at 5:00, ate my usual 3 pieces of toast with jam, a banana, glass of OJ, and a coffee. After gathering everything I needed I hopped in the car and took a spin down I-76, parked on Sedgley and strolled up the hill to the Art Museum. A quick stop at the port-o-john and it was off to the race start. With only 15 minutes remaining until the gun there were surprisingly few people up front and I was able to get as close to the line as I wanted, a few folks back.
I happened to line up next to a guy, Justine, who was also looking to run a 2:58 and we decided to race together. The plan was to make things even as possible the entire way. If there was any gas left in the tank on the return Kelly Drive trip I’d try to pick it up then. We all tried to stay warm in the breeze and low 40 degree temperature. It was cold before the start but weather was just about perfect for me. Warm enough that I can run in shorts but cold enough that I don’t sweat too much. The horn sounded and we were off.
Mile 1-5 Settling In. 7:05, 6:46, 6:40, 6:48, 6:42.
The early miles were just as they should be, uneventful. I took my time and tried to ease into the pace. Along Columbus Blvd we pick up another runner, John, who also was shooting for a 2:58. An initial stomach cramped eased up by mile 3 and I was feeling good and enjoying the race.
Miles 6-10. Through the Park 6:47, 6:43, 6:51, 6:39, 7:00
I was ready for the uphill along Chestnut and 34th street, it went by easily enough and my splits stayed fairly even. The mile that included Lansdowne was slow, but I was happy with a 7:00, it meant I didn’t push to hard but didn’t slack either. Our group was still together and as far as I know we were all feeling good. The course through park was different then years past, there was no longer a trip past the Japanese Tea House. Instead, a loop in front of MLK, a loop around the fields where all the football games are held in the fall, and then down Black Road onto MLK.
10-15 Lemon Hill? 6:54, 6:48, 6:39, 6:39, 6:48.
Once we hit MLK I hit a little rough patch. The two miles along MLK didn’t feel great but it quickly passed as we approached the crowds at the Art Museum. Along the stretch we picked up a few more runners and now had a loose group of about 6-7 guys running the same pace. It gave me the opportunity to tuck behind someone in the wind and also allowed me to relax a little with pace keeping and just go with the flow. Along here I was also informed that the course had changed to compensate for losing a mile or so in the park. We would be taking a trip up Lemon Hill.
An unexpected change but I knew that hill well and I was feeling decent so I didn’t worry about it. It’s an interesting twist on your trip up Kelly Drive.
I passed the half in 1:29, right on track. Down the hill past the Art Museum, right turn on Sedgely, soft left towards Lemon Hill then we wrapped around the back and down onto Kelly Drive at Boathouse Row.
16-20 Feeling Strong 6:44, 6:44, 6:37, 6:45, 6:47
Damn I felt good going up Kelly Drive, well good for being at mile 16 in the marathon. I felt in total control, as if I was holding myself back. There was a large pack ahead that acted as a rabbit for me, I eventually caught them right before going up the overpass and down into Manayunk. Mentally I was psyched; maybe I could pick it up in the last few miles and have a great trip back down Kelly Drive.
I felt the “hills” on Main Street in Manayunk, and although my pace didn’t fall off during the stretch it was taking a lot more effort to maintain. Still, I was confident and really thought I had a decent chance of breaking 3 hours.
22– 26.2 The Wheels Fall Off 6:48, 7:09, 7:39, 8:26, 9:09, 10:43 for the last 1.2.
We left Manayunk and now were on the return trip down Kelly Drive. I passed the 21-mile marker with 2:22:20 on my watch. This left me with 37:40 to run 5.2 miles. This number made me happy. It was easy math, just keep the pace below 7:00 and I would cross that line with a 2:5X:XX. In fact, sub 7:15 pace would have done it. 7:15 is easy on any normal day, I only had to hold it for 5.2 miles along a stretch of road that I was more than familiar with.
Then suddenly I was slowing down, I was being passed, my legs were just were not going as fast as they were before. Mile 22 7:09. SHIT! Pick it up John. Pick it the fuck up! Do not let things fall apart on Kelly Drive! 3:00 hours is there waiting for you, now go get it!
No matter how much I tried to coerce myself it just wasn’t happening, I just kept slowing down. Many times I tried to match pace with somebody who passed, trying to hold on, but after 100 meters I would fade. God I was pissed off. Mile 23 in 7:39 and now I had 22:38 to run the last 3.2, I gave it one more shot… um no. Mile 24, 9:09. 9:09! In three miles I had gone from feeling good, to feeling like this. I focused on finishing strong but I knew I wasn’t a pretty sight. I had kind of an upper body lean going on that I just couldn’t right.
Around Boathouse Row I accepted defeat and tried to bring it in with a smile on my face. I passed several Philly Runners on the final hill and it definitely cheered me up. Crossed the finish line 3:05:25. Saw a friend from work, hobbled around for a while, ate, got some warm clothes on, walked back to my car and chatted with a few Philly Runners along the way and that was it.
So what happened? Weather was perfect, I wasn’t dehydrated, I had eaten plenty in the few days prior, and I think I ran a fairly smart race based on my goal time. I was however lacking in training. I knew it hadn’t been the best training cycle and that showed up in an ugly way in the last 5 miles. I looked at the mileage in the three months leading up to my last three marathons.
Chicago Fall 2006, 785 miles
Boston Spring 2007, 740 miles
Philly Fall 2007, 635 miles.
To race a marathon well I know I need consistent 60-70 mile weeks and it just didn’t happen this time. I was hoping I’d be able to pull of a good race despite the training but it’s hard to do that in the marathon. It will definitely reveal any flaws.
It’s strange I thought I would have been much more disappointed but somehow it isn’t really bothering me that much. I tried to pull off a race I don’t think I was prepared for and it didn’t happen.
So now it is time to relax. I am going to try and enjoy the Holidays to the fullest and worry about running in January.
I happened to line up next to a guy, Justine, who was also looking to run a 2:58 and we decided to race together. The plan was to make things even as possible the entire way. If there was any gas left in the tank on the return Kelly Drive trip I’d try to pick it up then. We all tried to stay warm in the breeze and low 40 degree temperature. It was cold before the start but weather was just about perfect for me. Warm enough that I can run in shorts but cold enough that I don’t sweat too much. The horn sounded and we were off.
Mile 1-5 Settling In. 7:05, 6:46, 6:40, 6:48, 6:42.
The early miles were just as they should be, uneventful. I took my time and tried to ease into the pace. Along Columbus Blvd we pick up another runner, John, who also was shooting for a 2:58. An initial stomach cramped eased up by mile 3 and I was feeling good and enjoying the race.
Miles 6-10. Through the Park 6:47, 6:43, 6:51, 6:39, 7:00
I was ready for the uphill along Chestnut and 34th street, it went by easily enough and my splits stayed fairly even. The mile that included Lansdowne was slow, but I was happy with a 7:00, it meant I didn’t push to hard but didn’t slack either. Our group was still together and as far as I know we were all feeling good. The course through park was different then years past, there was no longer a trip past the Japanese Tea House. Instead, a loop in front of MLK, a loop around the fields where all the football games are held in the fall, and then down Black Road onto MLK.
10-15 Lemon Hill? 6:54, 6:48, 6:39, 6:39, 6:48.
Once we hit MLK I hit a little rough patch. The two miles along MLK didn’t feel great but it quickly passed as we approached the crowds at the Art Museum. Along the stretch we picked up a few more runners and now had a loose group of about 6-7 guys running the same pace. It gave me the opportunity to tuck behind someone in the wind and also allowed me to relax a little with pace keeping and just go with the flow. Along here I was also informed that the course had changed to compensate for losing a mile or so in the park. We would be taking a trip up Lemon Hill.
An unexpected change but I knew that hill well and I was feeling decent so I didn’t worry about it. It’s an interesting twist on your trip up Kelly Drive.
I passed the half in 1:29, right on track. Down the hill past the Art Museum, right turn on Sedgely, soft left towards Lemon Hill then we wrapped around the back and down onto Kelly Drive at Boathouse Row.
16-20 Feeling Strong 6:44, 6:44, 6:37, 6:45, 6:47
Damn I felt good going up Kelly Drive, well good for being at mile 16 in the marathon. I felt in total control, as if I was holding myself back. There was a large pack ahead that acted as a rabbit for me, I eventually caught them right before going up the overpass and down into Manayunk. Mentally I was psyched; maybe I could pick it up in the last few miles and have a great trip back down Kelly Drive.
I felt the “hills” on Main Street in Manayunk, and although my pace didn’t fall off during the stretch it was taking a lot more effort to maintain. Still, I was confident and really thought I had a decent chance of breaking 3 hours.
22– 26.2 The Wheels Fall Off 6:48, 7:09, 7:39, 8:26, 9:09, 10:43 for the last 1.2.
We left Manayunk and now were on the return trip down Kelly Drive. I passed the 21-mile marker with 2:22:20 on my watch. This left me with 37:40 to run 5.2 miles. This number made me happy. It was easy math, just keep the pace below 7:00 and I would cross that line with a 2:5X:XX. In fact, sub 7:15 pace would have done it. 7:15 is easy on any normal day, I only had to hold it for 5.2 miles along a stretch of road that I was more than familiar with.
Then suddenly I was slowing down, I was being passed, my legs were just were not going as fast as they were before. Mile 22 7:09. SHIT! Pick it up John. Pick it the fuck up! Do not let things fall apart on Kelly Drive! 3:00 hours is there waiting for you, now go get it!
No matter how much I tried to coerce myself it just wasn’t happening, I just kept slowing down. Many times I tried to match pace with somebody who passed, trying to hold on, but after 100 meters I would fade. God I was pissed off. Mile 23 in 7:39 and now I had 22:38 to run the last 3.2, I gave it one more shot… um no. Mile 24, 9:09. 9:09! In three miles I had gone from feeling good, to feeling like this. I focused on finishing strong but I knew I wasn’t a pretty sight. I had kind of an upper body lean going on that I just couldn’t right.
Around Boathouse Row I accepted defeat and tried to bring it in with a smile on my face. I passed several Philly Runners on the final hill and it definitely cheered me up. Crossed the finish line 3:05:25. Saw a friend from work, hobbled around for a while, ate, got some warm clothes on, walked back to my car and chatted with a few Philly Runners along the way and that was it.
So what happened? Weather was perfect, I wasn’t dehydrated, I had eaten plenty in the few days prior, and I think I ran a fairly smart race based on my goal time. I was however lacking in training. I knew it hadn’t been the best training cycle and that showed up in an ugly way in the last 5 miles. I looked at the mileage in the three months leading up to my last three marathons.
Chicago Fall 2006, 785 miles
Boston Spring 2007, 740 miles
Philly Fall 2007, 635 miles.
To race a marathon well I know I need consistent 60-70 mile weeks and it just didn’t happen this time. I was hoping I’d be able to pull of a good race despite the training but it’s hard to do that in the marathon. It will definitely reveal any flaws.
It’s strange I thought I would have been much more disappointed but somehow it isn’t really bothering me that much. I tried to pull off a race I don’t think I was prepared for and it didn’t happen.
So now it is time to relax. I am going to try and enjoy the Holidays to the fullest and worry about running in January.
Wednesday, November 14, 2007
Almost There
Mon - 5+ miles. I was going to take it real easy but felt good so I picked it up for a mile or so and it blew by. Feeling great.
Tues - Off
Wed - 4 easy mile through Manayunk.
Just a few days until the marathon and I am feeling good. Normally, in the week before the marathon, my mind is dominated with thoughts of race day. This year not as much. Maybe it is because I don't have to travel and can just roll out of bed Sunday morning or possible its that I am distracted with other things. In any case I'll just put it all out there on race day and see what happens.
Tues - Off
Wed - 4 easy mile through Manayunk.
Just a few days until the marathon and I am feeling good. Normally, in the week before the marathon, my mind is dominated with thoughts of race day. This year not as much. Maybe it is because I don't have to travel and can just roll out of bed Sunday morning or possible its that I am distracted with other things. In any case I'll just put it all out there on race day and see what happens.
Sunday, November 11, 2007
Fri - easy 6 with Heather in about 50 minutes.
Sat - I joined the Philly Runners group for a Saturday morning run for the first time in a long time and was presently surprised to see Ian in attendance, fresh off of his 2:42 PR in New York. Ian and I caught up for a few miles before he wisely decided to cut the run short of the 8.4 mile loop and head back after about 2.5 miles.
I continued on with a pack of 4 other Philly Runners. The pace at the start was about 7:05-7:10 and this continued to the top of the loop and across Falls Bridge. It felt very easy, like I could have gone all day and I decided to give marathon pace a whirl for the remaining 4 miles down Kelly Drive. I was shooting for 6:45 to 6:50 pace. First mile 6:38, second mile 6:42, third mile 6:50. I cut the 4th mile off at halfway in 3:20 to make a pit stop before wrapping things up. It felt good and the pace came easily, if anything I think I am going to have really concentrate to hold myself back in the first half of the marathon. That is a good situation to be.
9 miles in 1:02.
Sat - I joined the Philly Runners group for a Saturday morning run for the first time in a long time and was presently surprised to see Ian in attendance, fresh off of his 2:42 PR in New York. Ian and I caught up for a few miles before he wisely decided to cut the run short of the 8.4 mile loop and head back after about 2.5 miles.
I continued on with a pack of 4 other Philly Runners. The pace at the start was about 7:05-7:10 and this continued to the top of the loop and across Falls Bridge. It felt very easy, like I could have gone all day and I decided to give marathon pace a whirl for the remaining 4 miles down Kelly Drive. I was shooting for 6:45 to 6:50 pace. First mile 6:38, second mile 6:42, third mile 6:50. I cut the 4th mile off at halfway in 3:20 to make a pit stop before wrapping things up. It felt good and the pace came easily, if anything I think I am going to have really concentrate to hold myself back in the first half of the marathon. That is a good situation to be.
9 miles in 1:02.
Friday, November 09, 2007
7 miles last night with a little over 2 1/4 @ tempo pace. I warmed up for a couple with Heather and then sped up. First mile in 6:08 and I was holding myself back. I went about a minute past the mile split and turned around. I was on 6:00 pace through 3/4 of the second measured mile and decided to push it for the last 1/4 finishing in 5:51. It felt good, like I could have easily run 7 miles if I slowed it down to 6:15-6:20 pace.
Thursday, November 08, 2007
Maybe I am taking this taper thing a little to seriously.
Mon - Off
Tues - Off
Wed - 5 miles in the morning out and back on Kelly Drive. I felt like I was shot out of a cannon for the first 1/4 mile, which is very odd for a morning run. After that things slowed down and I fell into a more leisurely 7:45 pace. Things felt tight and not to smooth.
Mon - Off
Tues - Off
Wed - 5 miles in the morning out and back on Kelly Drive. I felt like I was shot out of a cannon for the first 1/4 mile, which is very odd for a morning run. After that things slowed down and I fell into a more leisurely 7:45 pace. Things felt tight and not to smooth.
Sunday, November 04, 2007
Wrapping Things Up
This morning, the final long run of Philly marathon training. 17.6 miles starting with a trip up Wissahickon Park followed by a loop through Montgomery County and then a winding route through Chesnut Hill to home. The first 6 miles were flat but after that it was all rolling. The only large hills were Germantown Avenue from Northwest to Sunset ave. A long uphill that never gets to steep but keeps a steady incline that makes you work for the top. At the end was long dowhill on Shurs Lane from Ridge avenue to Main Street.
The longer this run went the better I felt. Towards the end I really wanted to drop the pace and see what I could do over the last few miles but I held back. I was content with the fact that I was feeling the urge to accelerate, I'll hopefully save any bursts of speed for the marathon. 17.6 miles in 2:10.
Friday, November 02, 2007
Start Spreading The News....
A good run last night. I took a loop out the Art Museum plus 1 mile and then a couple up and own the Art Museum steps. My pace was locked in more by what me legs wanted than me really focusing on it, every mile came in bewteen 7:18 and 7:25. Things felt very smooth and easy. 11.4 miles in 1:22.
This weekend is the Olympics Trials and the New York City Marathon. I am excited for both. A show-down in central park for a trip to the Olympics between just about every top male american runner on Saturday. On Sunday, the NYC marathon where a few friends will be racing. Best of luck to Ian and Craig and all the other Philly Runners that are racing. If you'd like to read about Ian's marathon PR please follow this link IAN'S PR and there should be a race report sometime next week.
This weekend is the Olympics Trials and the New York City Marathon. I am excited for both. A show-down in central park for a trip to the Olympics between just about every top male american runner on Saturday. On Sunday, the NYC marathon where a few friends will be racing. Best of luck to Ian and Craig and all the other Philly Runners that are racing. If you'd like to read about Ian's marathon PR please follow this link IAN'S PR and there should be a race report sometime next week.
Thursday, November 01, 2007
Sun - 6 easy miles with Heather in the Wissahickon. 48 minutes
Mon- 8 miles on Kelly Drive. I threw in 6 sets of strides and my legs felt good. 61 minutes
Tues - Off
Wed - I planned on running 12 miles with tempo but got started later than I wanted to and decided to push that longer workout to Thursday. I got a mile in and was really cruising along and feeling good. If I just pushed it a little more I'd be at tempo pace so I decided to mix 3-4 miles tempo into a shorter 6 mile run.
First mile 6:20. I began to struggle after the first mile and was getting pissed off about it until I got to the 1/2 mile split, 2:52. Hmm, no wonder why I am struggling. I took a short 30 second breather at a slow pace and than back up to tempo for a total of somewhere between 3.5 - 4 miles at around 6:15 pace.
As opposed to many tempo runs this fall I wasn't praying for it to be over, I kept pushing back the endpoint because I was feeling so good.
6.2 miles in 41 minutes.
In the past week my running has really taken a 180, my legs feel 100% better. This improvement coincides with a switch back to my normal running shoes, Asics Gel Nimbus, from those I've been wearing just over the last few moths, Saucony Grid Trigon. Can a pair of sneakers really make that much of a difference? Perhaps, or maybe it is all just in my head, either way I don't really care. I am just happy that things seem back on track and I am looking forward to the marathon.
Mon- 8 miles on Kelly Drive. I threw in 6 sets of strides and my legs felt good. 61 minutes
Tues - Off
Wed - I planned on running 12 miles with tempo but got started later than I wanted to and decided to push that longer workout to Thursday. I got a mile in and was really cruising along and feeling good. If I just pushed it a little more I'd be at tempo pace so I decided to mix 3-4 miles tempo into a shorter 6 mile run.
First mile 6:20. I began to struggle after the first mile and was getting pissed off about it until I got to the 1/2 mile split, 2:52. Hmm, no wonder why I am struggling. I took a short 30 second breather at a slow pace and than back up to tempo for a total of somewhere between 3.5 - 4 miles at around 6:15 pace.
As opposed to many tempo runs this fall I wasn't praying for it to be over, I kept pushing back the endpoint because I was feeling so good.
6.2 miles in 41 minutes.
In the past week my running has really taken a 180, my legs feel 100% better. This improvement coincides with a switch back to my normal running shoes, Asics Gel Nimbus, from those I've been wearing just over the last few moths, Saucony Grid Trigon. Can a pair of sneakers really make that much of a difference? Perhaps, or maybe it is all just in my head, either way I don't really care. I am just happy that things seem back on track and I am looking forward to the marathon.
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