I Wanted to Quit...

But I didn't. Running 20 miles by yourself can get lonely. Though it was a lovely fall day and the course was nice, the last 4 miles was a war of attrition. At mile 18, I really wanted to pack it up and call it a day. But... I'm too dumb for that... I just kept going. The last 4 miles of today's run really was much like the Ironman shuffle. It culminates the highest volume week of running that I've ever had in my entire life.

I am on a mens retreat up in Pikesville, MD. We had a five hour block of personal time from 12:30 to 5:30. So, I scoped out a good trail that is about 15 minutes away from here by car. The North Central Railroad Trail is well marked and very peaceful. I highly recommend running it if out in the area. I think it was a good training run for the Rehoboth Beach Marathon as it was flat and was a crushed gravel, hard packed trail. Today was windy and cold but I was bundled up just right and did not have problems with being cold.

It was a 10 mile out and back.

3:08:05
9:24 minute miles

First 10 Mile Split
1:30:40
HR 140
9:04 minute miles

1:37:25
HR 144
9:44 minute miles

Though the pace was slower than previous long runs, I did a track workout Sunday and two 9.58 mile runs this week... Tuesday and Thursday. So... I came into today without much rest at all. Now we taper for that marathon and I do believe a sub-4 hour time is doable.

Have You Heard This One Before?

Same route as Tuesday. Pretty much the same results.

9.58 miles
1:25:32
8:55 minute miles
Avg HR 139

A little chillier this morning. Ran with a skull cap on but took it off about two miles in. Sipped on Accelerade every 20 minutes on the run.

Run Forrest, Run!

I think I dream about running now. When I'm in bed, my legs have the sensation of running.

Route
9.58 miles
1:25:05
8:52 minute miles
139 avg HR

I purposely ran slower than I could have. Haven't slept well lately. Hard to sleep when your legs think they're moving.

:-)

Short Work Week... Long Training Week

Mon off
Tues Run 10 miles / endurance pace
Wed 60 minute recovery spin / listen to music and keep cadence high. 100 plus.
Thurs Run 10 miles / endurance pace
Fri Row an easy 5k, 2:15 pace per 500 or slower.
Sat off
Sun Run 20 miles

Holding a Line

Today was a track workout. 6 x 1 mile... sub 8 minute mile goal... on 2 minutes rest. After 1 mile warmup... and then a mile cool down. Results...

1. 7:35.9 - 160 HR
2. 7:35.3 - 154 HR
3. 7:36.9 - 152 HR
4. 7:29.9 - 157 HR
5. 7:37.8 - 155 HR
6. 7:42.6 - 160 HR

Looks pretty consistent, doesn't it? Another BEAUTIFUL fall day. Great weather for running.

Tempo Run Friday

Got the tempo run in today at lunch time. Crisp, sunny, fall afternoon. Very comfortable running conditions.

Route (my normal weekday route)
6.33 miles
49:20
7:47 minute miles
avg HR 157

I have a gig tonight and stuff on my schedule tomorrow. But, I may try to slip in a bike ride. Track workout on Sunday.

A Tale of Two Runs

Yesterday... the longest run on this week's schedule.

Route
1:23:43
9.58 miles
8:44 minute miles
avg HR 143
max HR 161

Monday... did a little recovery run. Modified neighborhood route.
43:47
4.86 miles
9:00 minute miles
avg HR 138

So, because of the volume of "life" happening this week, I couldn't get in the regularly scheduled runs. I am cleared for full tempo run tomorrow, however. And then Sunday... track workout.

Week of November 15

Mon run 6 miles endurance pace
Tues row 5k Sub 20 mins is all that, start off slow and work hard late.
Wed Run 13 miles endurance pace
Thurs off
Friday Run 6 miles tempo pace (comfortably hard)
Sat 100 body weight squats / 50 pullups / 75 pushups
Sun 1 mile warm-up / 6 1 mile repeats with two mins rest between each. All sub 8 mins / 1/2 mile cool down

The Long Run

20.2 Miles
3:06:03
9:12 minute miles
Avg HR 138
Route

Had a hard time the last 4.5 miles.

Salvage Day

I've been 0 for the week thus far. Life has been on full steam ahead. This time change hasn't helped, either. Always hard for me to adjust. Not as hard as being a single parent, however.

I did get out today. BEAUTIFUL fall afternoon. Workout was 4 mile run under 32 minutes. Results:

4.01 miles
30:52
7:41 minutes per mile
avg HR 152

Hilly course, too.

Plan for Week of 11/8/2010

Mon 60 min recovery spin
Tues Run 6 miles endurance pace
Wed 185 dl x 10, pullup x 10, pushup x 10, dumbbell push press x 10 25# dbs, 500 meter row as many rounds as possible in 30 mins
Thurs Run 4 miles / goal time sub 32 mins
Fri off
Saturday Run 20 miles
Sun 60 min recovery spin

Miles of Intervals

Todays workout... on the track... mile intervals. 6 * 1 mile... each under 8 minutes on 2 minutes rest (run a mile under 8 minutes... rest for 2 minutes... run again...). Here were the results...

1. 7:21.5 - HR 159
2. 7:29.1 - HR 159
3. 7:34.7 - HR 158
4. 7:39.3 - HR 165
5. 7:44.1 - HR 164
6. 7:40.5 - HR 153

I find it interesting how the HR on the last interval was the lowest of all the sets.

Tempo Run Results

I didn't get 10 miles in on Friday... I had a late day at work and we had a gig so I did a 8.5 mile route.

8.53 Miles
1:12:06
8:27 minute miles
avg HR 128

That HR is lower than I expected.