Redemption: 2013 Hamilton Road2Hope Marathon

mul21 wrote:Bucky had a pretty easy day.

What's your theory on blasting out 2 runs this long back to back?

Can you elaborate on what you are calling long runs?  Is it the 11 and 13 or the 13 and 20 back to back?  Also, what do you mean by blasting?

I normally like to run a kind of long run on Saturdays, followed by my long run on Sundays.  That way I will be a little tired on Sundays and it will force me to keep the pace slower.  Plus, it helps condition my mind for the long haul of a race.

09.08.13 -

20 miles...An absolutely wonderful 20 miler to end my best week of training for this cycle.  Overcast skies and temps in the middle 60s as I started out this morning.  Knowing that I already had around 50 miles for the week, I wanted to keep the pace relatively slow for at least the first half of the run and then if I was feeling alright, I could pick up the pace a little bit.  I made it through the first half with relative ease. 

The only bump is that the Ironman Wisconsin competition is going on today and it always seems that I have a 20 miler the day of the race.  The reason it was a little bump in the run is because I have to cross the bike course (twice) at spot just after the participants get out of the lake and transition to the bike.  Actually, the first time I crossed the course was pretty easy, because the leaders were just starting to get on their bikes, so the traffic was not bad to maneuver.  Once I crossed the course I ran a 3.5 mile out and 3.5 mile back.  Of course by this time, the bikes are in full swing and it is like trying to cross a parade.  I finally made it across and continued on my way. 

I ended up running the first half at around an 8:09 pace and felt really good.  So, on my way back I started to pick up the pace a little with each mile.  I continued cranking out the miles and each one seemed to be a second or so faster than the last.  I ended up completing 20.26 miles at an average pace of 7:59.  My heart rate was a low 133.  Negative splits for the second half of the run, with every mile under 8:00

My total for the week ends up at 70.74 miles.  My first week above 70 for the training cycle.  It is weeks like these that make me enjoy running even more and really help boost my confidence.

Now it's time to recover and head out to watch my buddy that is competing in the Ironman.  He is hoping to finish at around 8:30-9:00 tonight.  I am hoping to catch him on his second loop of the bike and at the finish of the run.

Nick,

I haven't been online for a while...looks like training is going great for you.  Keep up the good work!

I took a look at the Road2Hope website and apparently they are supplying HoneyMaxx at the aid stations.  Is that what they used last year?  It's not a product I'm familiar with and I want to try it before the race.  Looks like the best option is to order it online.

Great run today...enjoy the rest of your day.

nkrichards wrote:Nick,

I haven't been online for a while...looks like training is going great for you.  Keep up the good work!

I took a look at the Road2Hope website and apparently they are supplying HoneyMaxx at the aid stations.  Is that what they used last year?  It's not a product I'm familiar with and I want to try it before the race.  Looks like the best option is to order it online.

Great run today...enjoy the rest of your day.

I think HoneyMaxx is new this year.  I normally do a 3 water/1 sports drink ratio in races.  I guess the best thing to do is order it online and give it a try.

Training is going pretty well.  We are only two months away from race day!!

09.09.13 -

Cross training...Hit up the gym after work to get in some weight training.  Today is the start of Week 12 of 19.  Only 8 weeks to go!!

09.10.13 -

Off Day...A day trip to Chicago and back for work prevented me from getting my run in.  It's ok though, as the extra day off may be good for me after the tough week.  I will get back into it on Wednesday morning.

09.11.13 -

6 miles...I was up early this morning to get in my 6 miles and it is a good thing that I was up early and ready to go.  Just as I was about done, maybe a half mile or so, a thunderstorm rolled in and it began to lightning and rain.  Before the storm, I completed 6.26 miles at an easy 7:45 pace.

Then, later this evening, I got in a little extra curricular activity, as the little lady took me to the UW Rec Center for open skating.  It is the first time that I had been up on ice skates since I was like 8 years old.  Although, it was like riding a bike and after a couple of laps I was back into the swing of things.  I forgot how much of a workout ice skating is for your ankles.  It was fun though

09.12.13 -

7 miles...An excellent 7 miles, as a cold front went through late on Wednesday leaving the high for Thursday in the lower 70s.  I took advantage of the excellent running weather by busting out 7.52 miles at a 7:32 pace.  Just putting in the work...

09.13.13 -

Scheduled off day...An off day today, as I rest up for another weekend of running.  I am kind of disappointed that summer is basically over, but from that comes one good thing...it means that it is getting close to racing season!!!  Happy Friday the 13th ya'll!!!

09.14.13 -

20 miles...Ruh roh, someone just crushed another 20 miler.     Beautiful, but chilly morning for a run.  40 degrees at the start of my run meant that for the first time neither temperature or humidity played a part in my run.  Starting from mile one (7:57), I knew that it was going to be a good day.  Just ran mostly by feel and at no point did I feel like I was over exerting myself.  The pace and miles just continued to tick by and before I knew it, the overall pace had dropped below 7:50.  I ended up finishing 20.34 miles at a blistering 7:47 pace.  The best part is that my average HR for the run was at a low 138.  Which is well under my LSD threshold.

Tomorrow I plan to run an easy 12 with some friends, so it should be around 8:30 - 9:00 pace.  Which will be good for recovery...Then next week, I will enjoy a nice little taper as I set to defend my 19th overall finish at the Fox Cities Half Marathon.  I love it when a plan comes together...

Nice run!  You're going to crush that BQ in Hamilton. 

Nice.

Woohoo!!!!!

whyareyou.mp3

Nick Morris wrote:09.11.13 -

Then, later this evening, I got in a little extra curricular activity, as the little lady took me to the UW Rec Center for open skating.  It is the first time that I had been up on ice skates since I was like 8 years old.  Although, it was like riding a bike and after a couple of laps I was back into the swing of things.  I forgot how much of a workout ice skating is for your ankles.  It was fun though

Did I miss something, Nick? Who is the little lady?

JohnP wrote:

Nick Morris wrote:09.11.13 -

Then, later this evening, I got in a little extra curricular activity, as the little lady took me to the UW Rec Center for open skating.  It is the first time that I had been up on ice skates since I was like 8 years old.  Although, it was like riding a bike and after a couple of laps I was back into the swing of things.  I forgot how much of a workout ice skating is for your ankles.  It was fun though

Did I miss something, Nick? Who is the little lady?

Didn't you know that I was married??  j/k...I have been seeing this new girl for a couple of months now...Ex-sprinter, but she thinks that marathoners are crazy

09.15.13 -

12 miles recovery...A nice and easy 12 recovery miles this morning on a cold and rainy day.  Temps in the lower 50s and intermittent rain showers.  We decided to do two laps around the UW-Arboretum (each lap is 10K).  A good slow pace to just get the blood flowing through the legs.  A little wet...a little cold...but we completed 12.47 miles at an 8:49 pace.  Time to enter a mini taper this week as I gear up for the Fox Cities Half Marathon next Sunday.

09.16.13 -

Cross Training...Started out the week by hitting up the gym for some weight training.  It's a light week as I try to get in some shorter quality runs and rest up for my HM on Sunday.

Sounds like a nice week to get some other things done!

What's the plan for the half?

Michael Enright wrote:Sounds like a nice week to get some other things done!

What's the plan for the half?

Run and keep running until I reach the finish

Actually, I use this race as my tune up race.  I make sure I wear everything that I am going to wear on race day.  That way I will find out if something isn't going to work.  This includes singlet, shorts, shoes , and nutrition.  My goal for the race is sub 1:24:00.  I ran a 1:24:XX last year, so a PR would be a awesome.  I am hoping for another top 20 finish and to not get chicked, but those things can very by who is in the race.

I wish I was still fast enough just to "chick" you for that comment  .  Good luck, Nick, you are poised for a good run, but don't stress over the numbers, ok?  Curious as to what you will do for recovery the week after?

Michele \"1L" Keane wrote:I wish I was still fast enough just to "chick" you for that comment  .  Good luck, Nick, you are poised for a good run, but don't stress over the numbers, ok?  Curious as to what you will do for recovery the week after?

HAHA!!  I bet you could in your prime!!!

Next week I have a stepback week planned.  Lower mileage and I will probably ease back on the pace for at least the first couple of runs.  I have my last two tough weeks scheduled for after next week, so I want to make sure I am recovered to tackle those.

09.17.13 -

3 miles...A quick and easy 3 miles between work and bowling tonight.  Cool temps again (upper 60s) as I put the work in this evening.  Finished the 3.12 miles at an easy 7:48 pace.  Felt pretty slow, but 7:48 feeling slow is a good thing

Nick Morris wrote:

Michele \"1L" Keane wrote:I wish I was still fast enough just to "chick" you for that comment  .  Good luck, Nick, you are poised for a good run, but don't stress over the numbers, ok?  Curious as to what you will do for recovery the week after?

HAHA!!  I bet you could in your prime!!!

Next week I have a stepback week planned.  Lower mileage and I will probably ease back on the pace for at least the first couple of runs.  I have my last two tough weeks scheduled for after next week, so I want to make sure I am recovered to tackle those.

My PR is 1:23 and change - and you will have that soon!!!!

Michele \"1L" Keane wrote:

Nick Morris wrote:

Michele \"1L" Keane wrote:I wish I was still fast enough just to "chick" you for that comment  .  Good luck, Nick, you are poised for a good run, but don't stress over the numbers, ok?  Curious as to what you will do for recovery the week after?

HAHA!!  I bet you could in your prime!!!

Next week I have a stepback week planned.  Lower mileage and I will probably ease back on the pace for at least the first couple of runs.  I have my last two tough weeks scheduled for after next week, so I want to make sure I am recovered to tackle those.

My PR is 1:23 and change - and you will have that soon!!!!

That is fast!  I am hoping I can get there (fingers crossed).