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A Toast with Champaign, Illinois

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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Sat Jan 21, 2012 2:12 pm

Wednesday

6:15am - After a snooze or two I headed out into the winds of NJ!
Pretty gusty at time 20MPH but this did not hold me back from hitting my
pace and staying in my HR zone 154 for today's 10 mile LSD 8:24 pace.. Legs were a
bit heavy coming off a hard run and swimming last night. Tomorrow
recovery time!

Thursday

Just old fashion recovery run 9:18 pace Kept it easy and having no wind was a
nice change of pace. HR was slightly on the higher side but with
Friday's tempo my HR was quite low

Friday

6:00am - About 8 miles with 45 min at Tempo pace. Today felt pretty dam
easy and with HR overall of 155 confirms I was not working as hard as
usual on this type of run. About 4bpm lower today! Pace however, was a
few seconds faster as I increase tempo each week. I like these types of
runs pretty much at GA pace overall but working out differently as I
increase pace peaking a 10k and then back down again!

Avg. 7:32 for the 45 minutes for 5.92 peaking at 6:47 pace w/HR of 161.
I ran this 10 seconds on avg. faster and HR was 3bpm it lower - showing great signs of improvement.

Night
5:30pm - Hit the pool for my 2x a week swim. I go pretty slow only
about 2:10+ per 100m but all I want to do is get in some aerobic fitness
nothing crazy as it is just part of my recovery from running and
working some different muscles. I can't say I find swimming as
enjoyable as running. Actually not even close.

Saturday

7:00am - Woke up to unexpected snow about 2+ inches which I knew would
be perfect for a nice 5 miles recovery run. Beautiful to run on fresh
snow before they plow. Pace was a bit faster than preferred and HR was
slightly out of HR zone. Tomorrow 17miles not sure where yet!
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Sun Jan 22, 2012 11:03 am

Sunday

Miles 17
Weather: Low 20's light wind
Avg. HR: 149 for LSD portion overall 154
Pace: 8:30 during LSD, 7:16 for MP

Notes:
Headed out for 17 miles with Evan S. doing the first 12 with me. It was pretty cold low 20's but light wind. Roads where pretty good the first 12 was pretty easy pace 8:30 and HR was actually only 149 just at the start of LSD zone. Did the 4 of 5 miles @ MP or a bit faster 7:16 per miile cooled down last mile. Overall was a great run and will enjoy a bit of a step back week this coming week.
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Mon Jan 23, 2012 1:16 pm

Monday Morning

Knocked out 1800m swim in 43 minutes. Nice and easy to recovery from a hard week of running.
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Re: A Toast with Champaign, Illinois

Post  Neil Ruggiero on Tue Jan 24, 2012 9:42 am

Hey Kenny! As always you've got a very detailed and awesomely laid out plan this cycle.

How do you feel the swimming impacts your running if at all? Its something I've been thinking about starting.
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Tue Jan 24, 2012 10:27 am

@Neil Ruggiero wrote:Hey Kenny! As always you've got a very detailed and awesomely laid out plan this cycle.

How do you feel the swimming impacts your running if at all? Its something I've been thinking about starting.

Neil - Thanks! I am finding swimming to seem helpful in overall fitness and really think it can replace 1 or 2 recovery runs which in my case I have eliminated a double day of running. I like how I feel after I swim as well seem to be a bit tighter overall but still a bit early to tell.

Tuesday

Weather: 42 degrees, 10mph winds
Workout: 7.5 miles w/ 5 x 1000's 4:04 splits

Notes: 1000's splits from past

2008 4:30
2009 4:25
2010 4:15
2011 4:04 (August)
2012 4:04 (January)

I was able to nail 800 around 3:15 each time as well I noticed which is nice but this was a tough workout where the last split I almost cut it short but finished strong with 4:03
2012 4:04
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Thu Jan 26, 2012 11:13 am

Forget about the past but remember the present, and never travel to the future.

Wednesday 5:45am

Training: 10 mile LSD
Pace: 8:15
HR 154

Notes: This was a great run coming off track workout. HR was centered nicely in my zone and pace was where I like it for these MW LSD Runs.

Thursday

Training : 5 recovery miles
Pace : 9:28
HR : 131

Notes: Nice and easy nice and slow its so easy to be nice and nice to be easy... lol Used new precisions 12's as I retired my 11's. Not sure I am fan they seem a bit bulkier or heavier and a drop longer in the toe. They are only used 1-2 x per week for some recovery runs but I have 90 days to return them how cool is that.
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Mon Jan 30, 2012 3:30 pm

Friday
8.72 miles - 50 min at tempo (Hal style). Felt a bit harder because very humid a bit warm for this time of year but overall nice!

Swam about 45 min 1900m.

Sat
5 easy miles HR 139 pace was sub 9 a bit quick as usually for a sat recovery run. Felt fresh!


Sun
14 miles @ 8:23 - HR 149 can we say something is going on. Not even hitting my LSD HR Zone.


Mon
6 easy miles HR 131 - Wow quite low even after a late night.
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Re: A Toast with Champaign, Illinois

Post  John Kilpatrick on Wed Feb 01, 2012 10:17 pm

Are the swims getting any more enjoyable? I was also wondering if you were having any more of the cramping issues while swimming.

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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Wed Feb 01, 2012 10:54 pm

@John Kilpatrick wrote:Are the swims getting any more enjoyable? I was also wondering if you were having any more of the cramping issues while swimming.

Swimming is getting easier and slightly less boring. Cramping still can be an issue both in calves and hand but nothing major right now. I drink lots of water especially before the swim and during I take one stop for water from bottle.
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Re: A Toast with Champaign, Illinois

Post  John Kilpatrick on Wed Feb 01, 2012 11:12 pm

Good - I just wanted to compliment you on your swimming - you have taken to it really well and are pretty fast too! Keep up the good work.

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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Thu Feb 02, 2012 9:35 pm

@John Kilpatrick wrote:Good - I just wanted to compliment you on your swimming - you have taken to it really well and are pretty fast too! Keep up the good work.

john,

Thanks! My main issue is feeling like I got a nasty cold hours and even a day later! That part sucks. I am swimming tomorrow after work then going out with wife for dinner and Ill be there with a runny nose. I don't feel sick but I sound it!
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Mon Feb 13, 2012 3:21 pm

Ran 20.10 yesterday 8:23 pace felt like a million bucks!

Training is going very well with swimming incoroprated 2x per week.
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Sun Feb 26, 2012 12:24 pm

Knocked out 65 miles this week not to shabby considering my travel schedule able to get in 1200 repeats in cali on hills and 12 miles long run, plus 20.10 today went like a dream with HR of only 148 at 8:21 pace. Dam I got to start running faster.
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Sun Mar 11, 2012 2:00 pm

After a step back week did 66 or so miles this week with 20 today! Things are working out real well and hope to see a BQ this year maybe in Illinois.
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Re: A Toast with Champaign, Illinois

Post  JohnP on Tue Mar 13, 2012 10:45 am

Kenny, you've always had good training but you seem to have reached a newer higher level. I really hope it all comes together for you in Champaign.
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Tue Mar 13, 2012 2:09 pm

@JohnP wrote:Kenny, you've always had good training but you seem to have reached a newer higher level. I really hope it all comes together for you in Champaign.

Thanks John. Yes, true my training has always gone well. I can't recall ever not really hitting my mark with training runs etc. My marathon time tends to be off a bit come race day but A PR is in the works and maybe I can eek out a BQ!
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Sat Mar 24, 2012 11:05 am

Today was 18 w/last 5 @ MP to HM. 7:27, 7:20, 7:15, 7:10, 7:04.
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Sun Apr 01, 2012 11:27 am

Hit 74 miles with week. Today did 22 miles 8:14 pace HR 156 right in the zone little HR drift.
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Re: A Toast with Champaign, Illinois

Post  John Kilpatrick on Sun Apr 01, 2012 8:56 pm

Hey there Kenny - just checking in. I've never really gotten to the 70+ mile weeks yet and am always impressed with your consistent training. Good work!

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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Tue Apr 03, 2012 7:44 am

@John Kilpatrick wrote:Hey there Kenny - just checking in. I've never really gotten to the 70+ mile weeks yet and am always impressed with your consistent training. Good work!

John - Thanks so much. I have been running under the radar a bit not posting much on my blog. I really would like to get back to it and also other peoples blog but time has a way of disappearing on me.
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Re: A Toast with Champaign, Illinois

Post  Alex Kubacki on Tue Apr 03, 2012 10:36 am

Your training time are looking good Kenny. You seemed poised on nailing your goal.
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Tue Apr 03, 2012 12:39 pm

@Alex Kubacki wrote:Your training time are looking good Kenny. You seemed poised on nailing your goal.

I think so! Knocked out 10 today at 7:30 with 11x100 strides after. Suppose to be a GA run ended up running MP+5. Last week of peak mileage than it is taper time (and looking forward to it)
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Tue Apr 03, 2012 7:53 pm

I think I will head to the trails at 6:00am to run 15. First time hitting up the trails on a weekday. Should be a bit scary since I might be alone.
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Re: A Toast with Champaign, Illinois

Post  Kenny B. on Tue Apr 17, 2012 1:16 pm

11 more days to Illinois Marathon. I have been nailing all my training runs with record low HR on all runs from LSD, to GA, to recovery and pace. All signs point to sub 3:15 but it would be a 8 minute PR for me.

Weather is always a factor as we saw in Boston. Certainly heat and/or wind will need to cooperate. I think I can deal with rain being the least of the 3 evils. Ideally 40-45, light wind, overcast. But lets face it, it's an April 28th marathon in Illinois. Chance of that are slim but possible.

I ran today GA in 65-67 degrees at my HR was pretty high for this type of run. I am in no condition to run a marathon in warm weather. I think mid 50's light wind would keep my at goal A. But I have to prepared to go Goal B or C on the fly.

Normally, id back up this marathon with another 4-6 weeks later but unfortunately, I can't find one in driving distance on the weekends I am free. So most likely this will be a one shot marathon this cycle until Fall where it looks like possibly Steamtown, NYC(maybe), Philly. BQ will happen just a matter of who will be watching lol and when.
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Re: A Toast with Champaign, Illinois

Post  Michele "1L" Keane on Tue Apr 17, 2012 1:19 pm

Too bad, Kenny about the back ups as there are some good "flat" courses coming up in May with Cleveland, Buffalo, and Ottawa.
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