Monday, July 06, 2009
Pittsburgh 2010
Columbus 2009 is likely to be my fall marathon... but why think fall when I've got spring 2010 to look forward to? I got a heads up from a friend on a one-day-only early bird special on Pittsburgh 2010 registration so I'm in for a run through the steel city. Should be fun!
Monday, June 01, 2009
On the Bright Side....
...now I can finally get back to my normal routine, including spring/summer house/yardwork, running, etc.
As disappointing as it was to watch another Clevelend professional sports team go down in flames, life is back to normal once again. I hit the trail this morning for a quick 4-miler, just to get back into the swing of things. My plan is to average 45 mile weeks in the month of June and then gradually bump up the mileage/intensity from July-October, culminating with a fall marathon on October 18th. Soon I'll have to buy new shoes as my Sinister's are nearing the end of their life. Since I will be doing a lot of "trail" running this summer, I'm thinking of getting a pair of Saucony ProGrid Xodus.
As disappointing as it was to watch another Clevelend professional sports team go down in flames, life is back to normal once again. I hit the trail this morning for a quick 4-miler, just to get back into the swing of things. My plan is to average 45 mile weeks in the month of June and then gradually bump up the mileage/intensity from July-October, culminating with a fall marathon on October 18th. Soon I'll have to buy new shoes as my Sinister's are nearing the end of their life. Since I will be doing a lot of "trail" running this summer, I'm thinking of getting a pair of Saucony ProGrid Xodus.
Monday, May 18, 2009
Fall 2009 Marathon
Got out and ran this morning for the first time since Boston. It's been a lazy 4 weeks filled with ice cream, late nights and not having to separate running clothes from the rest of the laundry! I was afraid I'd be a little slow to get back to where I was just before Boston but it seems I haven't missed a step, running 4 miles in 25:29 for a 6:22 average pace. I wanna dip under 2:55 in the fall so I need to maintain my current fitness level - at the very least - and hopefully add to it by working in 20-30 extra miles per week in the evenings.
I'm deciding between Columbus or Detroit. I'll probably go with whichever one starts later in the morning but I'm having a hard time finding out what time Detroit starts... hopefully their race is better organized than their web page!
I'm deciding between Columbus or Detroit. I'll probably go with whichever one starts later in the morning but I'm having a hard time finding out what time Detroit starts... hopefully their race is better organized than their web page!
Wednesday, May 13, 2009
Saturday, April 04, 2009
A Perfect Training Run
My final long run of Boston training went exceptionally well. The plan was to complete 8 laps of the 2.8 mile French Creek Reservation loop for a total of 22.4 miles. As far as pace goes, I wanted to be in the ballpark of 7:00-7:10 min/mile (roughly 19:49/lap).
Lap Time Pace
1 20:03 7:09
2 19:25 6:56
3 19:44 7:03
4 19:41 7:02
5 19:27 6:57
6 19:17 6:53
7 19:55 7:07
8 19:17 6:53
Total run time of 2:36:50 (7:00 min/mile average pace). No trouble mentally or physically throughout, not even a slight burn in the legs. Wrapped things up just shy of 9AM feeling very happy having wrapped up a 71.4 mile week. I'll run 2-3 10-milers this week along with some speedwork on the track.
Lap Time Pace
1 20:03 7:09
2 19:25 6:56
3 19:44 7:03
4 19:41 7:02
5 19:27 6:57
6 19:17 6:53
7 19:55 7:07
8 19:17 6:53
Total run time of 2:36:50 (7:00 min/mile average pace). No trouble mentally or physically throughout, not even a slight burn in the legs. Wrapped things up just shy of 9AM feeling very happy having wrapped up a 71.4 mile week. I'll run 2-3 10-milers this week along with some speedwork on the track.
Monday, March 30, 2009
Almost April
3 weeks until Boston, which for me means 1 more week of hard training before I back off the mileage . The plan is to do between 75-80 miles this week, culminating with a 20-22 miler on Saturday morning. Highlights of the past 4 weeks include an indoor 18 miler (never again)... back-to-back 12-milers done at planned marathon pace, back-to-back "fast-finish" runs, the first being 8 miles easy, 4 miles at 6-minute pace; the second being 5-miles easy, 4 miles at 6-minute pace. Runner's World says these runs yield the same results as 18-20 slow miles. I hope to come out of this week feeling mentally and physically prepared. Hill workouts have been notably absent from my training, which I'm afraid will keep me from my "A" goal.
Tuesday, March 03, 2009
Running Ducks
Just under 7 weeks remaining until Boston. I'm trying not to obsess but it's getting more difficult with each passing day, especially those days when it feels like spring. I've been obsessively checking Bill Rodgers web page daily waiting for the 2009 line of adidas Boston Marathon clothing to appear and it finally did earlier this week. The jackets are the traditional blue and yellow colors of the BAA. There's a really cute kids shirt as well, featuring a running duck and the words 'Just Keep Running'.
Training is going great. I've nailed every key workout in the last 6-8 weeks, including weekly LSD's, pace, tempos, and intervals. I'm averaging about 40-45 quality miles a week. I'll bump that up to 55-60 in the next 3-4 weeks, which should leave me feeling very confident as April 20th approaches. Found a geat link on the internet to a spreadhsheet written specifically for developing a pace strategy for Boston's course. I plan on starting moderately fast, running an even effort (rather than pace) and allowing for maximum fade at the end (is there really any other option?). The last time I ran Boston in 2006 I was familiar with but not intimate with the course. I truly think knowing the course in and out and having a plan on how to run each section is key. Time will tell!
Training is going great. I've nailed every key workout in the last 6-8 weeks, including weekly LSD's, pace, tempos, and intervals. I'm averaging about 40-45 quality miles a week. I'll bump that up to 55-60 in the next 3-4 weeks, which should leave me feeling very confident as April 20th approaches. Found a geat link on the internet to a spreadhsheet written specifically for developing a pace strategy for Boston's course. I plan on starting moderately fast, running an even effort (rather than pace) and allowing for maximum fade at the end (is there really any other option?). The last time I ran Boston in 2006 I was familiar with but not intimate with the course. I truly think knowing the course in and out and having a plan on how to run each section is key. Time will tell!
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