Today's Run: 17.92 miles through Yarmouth (Home - 2 runs of 8.96 miles)
Time Finished - First Run: 1 hour, 13 minutes, 42 minutes (8 minutes, 15 seconds per mile)
Time Finished - Second Run: 1 hour, 9 minutes, 37 seconds (7 minutes, 47 seconds per mile)
Type of run: Double Run
Miles this week: 47.83
It's not all at once, but I pulled off what I wanted to do. It's amazing how much faster (and easier) of a run it was the second time around. Sure, it was warmer, but not by much. I had already run a loop plus went through dance auditions before I attempted this. I'm glad I got it in; the next two weeks will be races so there won't be any more easy-paced long runs before Hyannis.
The speed workout got pushed to Friday this week due to time constraints but I know they had to be done no matter how cold it was. My 800-meter splits were 3:01, 3:04, 3:03, 3:05, 3:03. 3:05 was meant to be my goal pace but for some reason I could not calibrate my running rhythm properly. I was happy that they were all within pretty close range and that I felt fine even after 5 repeats. I'll need to get through 6 this Thursday though I'm confident that I'll be able to do it, even if the weather is less than cooperative.
Cape Elizabeth will be a good gauge of how well I'm coming along in my winter running. If I can beat my current 10-mile personal record (1:09:57 @ Tour du Lac on 6/27/08) I'll be really psyched. Looking at my progress, it's definitely do-able.
Sunday, January 31, 2010
Saturday, January 23, 2010
Run Long!
Today's Run: 19.68 miles through Yarmouth (Home)
Time Finished: 2 hours, 42 minutes (8 minutes, 14 seconds per mile)
Type of run: Long Run
Miles this week: 46.95
Running sensei say, "Run long time." So I run long time.
The run felt remarkably better than I thought it would, knowing I hadn't run this long at once since the Maine Marathon. Oh yes, the calves are sore and bubbling, but I'm proud of the pace I maintained when the primary goal was just to finish the route I planned today.
2 weeks until Cape Elizabeth.
3 weeks until Somesville.
5 weeks until Hyannis.
Time Finished: 2 hours, 42 minutes (8 minutes, 14 seconds per mile)
Type of run: Long Run
Miles this week: 46.95
Running sensei say, "Run long time." So I run long time.
The run felt remarkably better than I thought it would, knowing I hadn't run this long at once since the Maine Marathon. Oh yes, the calves are sore and bubbling, but I'm proud of the pace I maintained when the primary goal was just to finish the route I planned today.
2 weeks until Cape Elizabeth.
3 weeks until Somesville.
5 weeks until Hyannis.
Thursday, January 21, 2010
Outdoor Winter Speed Workout
Today's Run: 4.75 miles through Bath
Type of run: Speed Interval - 4 sets of 800-meter runs with 400 meter recovery
Interval Times: 3:05, 3:07, 3:05, 3:08
Miles this week: 27.27
The weekly speed workouts I've started doing are 800-meter runs done at a "goal pace." What this means is that my goal is to aim for a certain target time for this distance, trying not to go too fast (tire myself out too early) or too slow (not maximizing the workout). This particular weekly session was recommended to me by RK in an attempt to not only better our 5K race times but also to improve on Marathon times.
As many long-distance runners know, the biggest factor to how well one runs a Marathon is determined by the amount of miles put in per week. This creates the foundation of endurance that's absolutely crucial to making it through 26.2 miles of running. If you're not running enough miles per week, chances are you're not going to get through a Marathon with the time you want, and that's if you make it through one.
Aside from this, there are many other 'workouts' that can be done to improve on those times. At this point it's hard to say what works best. What do I do? I experiment a little.
You may have seen the word "Yasso" thrown around a few times - at least by me anyway. It's a technique that's popular around the Marathoners. (The word "Yasso" comes from Bart Yasso, a Runner's World member that apparently started this.) The idea behind it is that you start your first week of training running 4 sets of 800-meter intervals, running each one at the minute equivalent of your goal Marathon time (3 minutes, for a 3 hour Marathon, 4 minutes for a 4-hour Marathon, etc.). Each successive week, you add an interval until you reach 10. Since my target right now is 3 hours, 5 minutes, I will perform the intervals at 3 minutes, 5 seconds. Sounds simple enough to remember at least.
Last week I started these and only made it through three at a 3 minute, 5 second pace. Whether it was the stifling heat of the exercise room at my apartment complex, recovery from sickness and injury, or just being out of the speed workout loop for so long, the intervals kicked my butt soundly. I decided that I was going to commit to doing them outdoors next week to see if I could fare better.
What a difference a week makes - this speed workout was a major improvement over the last one. Not only did I complete 4 but I did so close to my goal time and I still felt like I had some energy leftover. It was sunny but 35 degrees, pleasant enough for winter and just right for the natural A/C. The stretch of road I marked was flat and pretty clear of snow, which gave me one less thing to be distracted by. The traffic was tough in a couple of spots but it worked out overall. Next week I'll be adding a 5th interval and I hope to do that one outdoors as well.
I don't know if these will pay off on 2/28 - it may be too early to tell even then. I'm hoping, however, that it will help me for my third trip to Sugarloaf on 5/16. I can tell you that I'm already in better shape right now than I was in 2008 or 2009, it's just a matter of maintaining discipline and focusing on the goal.
Type of run: Speed Interval - 4 sets of 800-meter runs with 400 meter recovery
Interval Times: 3:05, 3:07, 3:05, 3:08
Miles this week: 27.27
The weekly speed workouts I've started doing are 800-meter runs done at a "goal pace." What this means is that my goal is to aim for a certain target time for this distance, trying not to go too fast (tire myself out too early) or too slow (not maximizing the workout). This particular weekly session was recommended to me by RK in an attempt to not only better our 5K race times but also to improve on Marathon times.
As many long-distance runners know, the biggest factor to how well one runs a Marathon is determined by the amount of miles put in per week. This creates the foundation of endurance that's absolutely crucial to making it through 26.2 miles of running. If you're not running enough miles per week, chances are you're not going to get through a Marathon with the time you want, and that's if you make it through one.
Aside from this, there are many other 'workouts' that can be done to improve on those times. At this point it's hard to say what works best. What do I do? I experiment a little.
You may have seen the word "Yasso" thrown around a few times - at least by me anyway. It's a technique that's popular around the Marathoners. (The word "Yasso" comes from Bart Yasso, a Runner's World member that apparently started this.) The idea behind it is that you start your first week of training running 4 sets of 800-meter intervals, running each one at the minute equivalent of your goal Marathon time (3 minutes, for a 3 hour Marathon, 4 minutes for a 4-hour Marathon, etc.). Each successive week, you add an interval until you reach 10. Since my target right now is 3 hours, 5 minutes, I will perform the intervals at 3 minutes, 5 seconds. Sounds simple enough to remember at least.
Last week I started these and only made it through three at a 3 minute, 5 second pace. Whether it was the stifling heat of the exercise room at my apartment complex, recovery from sickness and injury, or just being out of the speed workout loop for so long, the intervals kicked my butt soundly. I decided that I was going to commit to doing them outdoors next week to see if I could fare better.
What a difference a week makes - this speed workout was a major improvement over the last one. Not only did I complete 4 but I did so close to my goal time and I still felt like I had some energy leftover. It was sunny but 35 degrees, pleasant enough for winter and just right for the natural A/C. The stretch of road I marked was flat and pretty clear of snow, which gave me one less thing to be distracted by. The traffic was tough in a couple of spots but it worked out overall. Next week I'll be adding a 5th interval and I hope to do that one outdoors as well.
I don't know if these will pay off on 2/28 - it may be too early to tell even then. I'm hoping, however, that it will help me for my third trip to Sugarloaf on 5/16. I can tell you that I'm already in better shape right now than I was in 2008 or 2009, it's just a matter of maintaining discipline and focusing on the goal.
Saturday, January 16, 2010
Thawing Out
Today's Run: 4.5 miles through Belgrade*
Time Finished: 30 minutes, 3 seconds (6 minutes, 41 seconds per mile)
Mile Splits: 6:19, 6:46, 7:10, 6:40, 3:08(6:16)
Type of run: Race
Miles this week: 22.42
*Does not include warmup/cooldown mileage
If there's one thing to conclude from this race, it's that I have the speed, but the endurance needs work.
For January, there couldn't have been a better day to run. At the start of the race, temps were just hitting the freezing mark and getting warmer. There were patches of ice in places but they were out of the running way for the most part. The wind stayed light enough to not produce any significant windchill.
The number of runners were modest - I believe there were 27 or 28 finishers this year which is on par with 2008, the last time I ran there. Everyone was friendly, down-to-earth, and supportive. There are the types of races that, for runners starting out, would create a perfect environment for a first race.
My own goal for this race was simple: Get 30 minutes or better. In the last two races I've run I've gotten better than a 6:40 pace which would be what I need to obtain that time. A variety of factors would pose a challenge for me - recovery from sickness and injury, lower mileage, and speedwork done less than 48 hours prior to the race. (I had completed a speed workout Thursday.) Getting below a 6:40 pace wouldn't be an issue - maintaining it would be.
We started on time - perhaps a couple of minutes early - but everyone was ready and anxious to go, so no problems there. As soon as the race started, 5 of us jumped out ahead of the pack and set the pace. As the first mile marker loomed, a runner passed me but I ended up passing someone as well and stayed in a solid 4th place, which remained that way through 2 miles as well.
Toward the end of mile 3, I was starting to labor and could physically feel myself hit a wall. A variety of factors probably contributed to this. First off, mile 3 is a long, gradual uphill that takes away energy by subtle means. You don't really start to feel it until about half way through the mile and there really isn't relief until the mile is over. The top 2 women finishers managed the mile far more efficiently than I and glided past me near the mile 3 marker.
I fell to 6th but that would be the last of the people to pass me and I was determined to make up for lost time. For 3/4 of a mile, from the start of the 4th mile, the road was all downhill. Most of it was gentle and made a great platform for acceleration. I regained my momentum and found my second wind even through the stomach cramps and dry throat. The small hill and sharp turn leading up to the 4 mile marker felt like nothing as I hit 26:55 with a half mile to go. I gave everything I had up to the finish to try and beat 30 minutes. I had en excellent half mile but fell short by a mere 3 seconds.
I know I still have to build up my running stamina but I can take some positives from this race. Aside from my 6th place finish - 1st in my age group - I also got myself under a 6:20 pace for the first and final half mile. The speed is there. I just need to build myself up to thhe point where I can maintain such a pace through a longer stretch.
Time Finished: 30 minutes, 3 seconds (6 minutes, 41 seconds per mile)
Mile Splits: 6:19, 6:46, 7:10, 6:40, 3:08(6:16)
Type of run: Race
Miles this week: 22.42
*Does not include warmup/cooldown mileage
If there's one thing to conclude from this race, it's that I have the speed, but the endurance needs work.
For January, there couldn't have been a better day to run. At the start of the race, temps were just hitting the freezing mark and getting warmer. There were patches of ice in places but they were out of the running way for the most part. The wind stayed light enough to not produce any significant windchill.
The number of runners were modest - I believe there were 27 or 28 finishers this year which is on par with 2008, the last time I ran there. Everyone was friendly, down-to-earth, and supportive. There are the types of races that, for runners starting out, would create a perfect environment for a first race.
My own goal for this race was simple: Get 30 minutes or better. In the last two races I've run I've gotten better than a 6:40 pace which would be what I need to obtain that time. A variety of factors would pose a challenge for me - recovery from sickness and injury, lower mileage, and speedwork done less than 48 hours prior to the race. (I had completed a speed workout Thursday.) Getting below a 6:40 pace wouldn't be an issue - maintaining it would be.
We started on time - perhaps a couple of minutes early - but everyone was ready and anxious to go, so no problems there. As soon as the race started, 5 of us jumped out ahead of the pack and set the pace. As the first mile marker loomed, a runner passed me but I ended up passing someone as well and stayed in a solid 4th place, which remained that way through 2 miles as well.
Toward the end of mile 3, I was starting to labor and could physically feel myself hit a wall. A variety of factors probably contributed to this. First off, mile 3 is a long, gradual uphill that takes away energy by subtle means. You don't really start to feel it until about half way through the mile and there really isn't relief until the mile is over. The top 2 women finishers managed the mile far more efficiently than I and glided past me near the mile 3 marker.
I fell to 6th but that would be the last of the people to pass me and I was determined to make up for lost time. For 3/4 of a mile, from the start of the 4th mile, the road was all downhill. Most of it was gentle and made a great platform for acceleration. I regained my momentum and found my second wind even through the stomach cramps and dry throat. The small hill and sharp turn leading up to the 4 mile marker felt like nothing as I hit 26:55 with a half mile to go. I gave everything I had up to the finish to try and beat 30 minutes. I had en excellent half mile but fell short by a mere 3 seconds.
I know I still have to build up my running stamina but I can take some positives from this race. Aside from my 6th place finish - 1st in my age group - I also got myself under a 6:20 pace for the first and final half mile. The speed is there. I just need to build myself up to thhe point where I can maintain such a pace through a longer stretch.
Tuesday, January 12, 2010
Through Illness and Injury
Today's Run: 6.94 miles through Bath (work)
Time Finished: 55 minutes, 6 seconds (7 minutes, 56 seconds per mile)
Type of run: Easy - relaxed pace
Miles this week: 6.94
(Picture: Saturday's run in Portland.)
I won't sugar-coat it; it's been rough for the last 5-6 days.
Only today have I felt 100% on my run after the calf strain I suffered on tuesday. Part of it probably has to do with overuse and part of it with very old shoes as the heel area starts to disintegrate. (I need to break down and buy a new pair; I've almost logged 1,500 miles on these shoes.) I ran 2 runs more than 3 miles from that point until today, both times the muscle reminding me that it was not ready to go.
During this time struck a cold that knocked me for a loop. It wasn't until Saturday night that it really struck full-force but it kept my energy much lower than normal for much of the past week. As debilitating as it was, it may have been a blessing in disguise as it forced me to rest and recouperate a couple of extra days and not try to risk running though all of what I had.
Today I'm mostly over the sickness and, after gauging my leg with a relaxed 7-mile run, over the strain as well. It was a bit of a stumbling block in my training but with some discipline I should overcome it pretty quickly.
Oh, and I officially registered for Hyannis yesterday. It was a bit earlier than I usually do but with the registration closing within the next 48-72 hours I need to sign up now if I still wanted to go.
Believe me, I still want to go.
Time Finished: 55 minutes, 6 seconds (7 minutes, 56 seconds per mile)
Type of run: Easy - relaxed pace
Miles this week: 6.94
I won't sugar-coat it; it's been rough for the last 5-6 days.
Only today have I felt 100% on my run after the calf strain I suffered on tuesday. Part of it probably has to do with overuse and part of it with very old shoes as the heel area starts to disintegrate. (I need to break down and buy a new pair; I've almost logged 1,500 miles on these shoes.) I ran 2 runs more than 3 miles from that point until today, both times the muscle reminding me that it was not ready to go.
During this time struck a cold that knocked me for a loop. It wasn't until Saturday night that it really struck full-force but it kept my energy much lower than normal for much of the past week. As debilitating as it was, it may have been a blessing in disguise as it forced me to rest and recouperate a couple of extra days and not try to risk running though all of what I had.
Today I'm mostly over the sickness and, after gauging my leg with a relaxed 7-mile run, over the strain as well. It was a bit of a stumbling block in my training but with some discipline I should overcome it pretty quickly.
Oh, and I officially registered for Hyannis yesterday. It was a bit earlier than I usually do but with the registration closing within the next 48-72 hours I need to sign up now if I still wanted to go.
Believe me, I still want to go.
Monday, January 4, 2010
January Plans
As with every December and January in Maine, the races are light and the weather is harsh. Add to that the hectic scheduling that is the holidays and you suddenly find yourself with little motivation to keep running.For some of us, we just have to be more creative and focused.
My first run of the year was a wholesome 14-mile trek through snow-filled roads in Yarmouth, setting the bar for what I hope will be a strong running year. Last week was also the first time I logged over 40 miles in a single week since the Maine Marathon, another sign that I'm putting myself back on the training track. With 8 weeks to go to Hyannis 2010, the time to start focusing has to be now. With a mix of some old and new ideas, I have planned out the next three to five months of races and training, starting (obviously) with January.
Hyannis Marathon Training
January will encompass the 4-8 week mark prior to the race. At this point I will only get in 3 really good long runs (16, 18, and 20 miles) before 2/28 but they will go a long way in getting my legs acclimated to the 3 hours of pavement-pounding on the cape. Yasso 800s will be my speed workouts combined with a few races along the way (I'll elaborate on what my Yasso 800s are later in the week). In the meantime my mileage should increase to roughly 55/week by the end of the month which should line up with my target of at least 60 miles on the week of the Somesville Run.
Races in January
Frozen 5K, January 10, 1:30 pm, Scarborough, ME. Though I originally intended this as a 'maybe,' I likely will not be running this. Sunday afternoons are not convenient for running races as it pushes up against a prior running engagement (and a fun one, to boot).
Frozen 5K, January 10, 1:30 pm, Scarborough, ME. Though I originally intended this as a 'maybe,' I likely will not be running this. Sunday afternoons are not convenient for running races as it pushes up against a prior running engagement (and a fun one, to boot).
January Thaw (4.5-miler), January 16, 10am, Belgrade, ME. I ran this one in 2008 (finish photo above) and finished under an 8-minute pace for the first time in a road race. I missed it in '09 but will be returning to it this year. It's a small scale run done on quiet rural roads but the hills are rolling and provide a decent race challenge.
Set the Pace 5K, January 17, 11:10am, Camden, ME. This one was moved from the original January 1st date due to bad weather. Because of this I will not be running it, as I have prior plans for that day.
January is a tough month for me on many levels but this year I have a decent amount of running confidence and momentum - a sign that 2010 could be a very good year.
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