KenZen - Running Alone Ain't So Lonely

Your runs continue to look, Kenny. You look comfortable running in those pics above.

Jim Lentz wrote:Your runs continue to look, Kenny. You look comfortable running in those pics above.

To comfortable possibly!

mul21 wrote:Definitely a great 2 day combo there Kenny. I'd play it by ear on the double tomorrow. After 26 miles in 2 days with a tempo as part of it, only running once tomorrow wouldn't be the end of the world.

I agree difference between 78 or 82 miles won't matter. I'd like to see 80 but I'd have to run 8 easy tomorrow morning or split it up like 5 and 3 which rather just do 6 in am and enjoy friday evening off! PLay it by ear!

Time/Weather: 6:00am - 68 95% humidity

Training: 6 easy

Goal: recover recover did i say recover

Results:
6 @ 9:40 HR 131

Notes:
Soupy out there today but for 6 easy it is no issue. After two very hard days of running felt good to take it easy. HR was lowest ever for 6 miles 131 pace was on the slower side 9:40 only because first mile was 10:20. Took a good mile to get the legs oiled up so I don't
freeze like Mr. Tin Man!

I was going to run 4 later in day but decided against it just now. I will still hit 80 for the week and let my body recover from some hard running past few days as Sat and Sun are hard runs again.

Upcoming
Saturday is going to be 11 miles Ill do 8 @ GA followed by 10x100 strides then 1 mile cool down.
Sunday 20 with hopefully enough in me to do 3-5 @ MP. I'd like to take it to the boardwalk see what the weather brings.

Kenny, it's no surprise you are hitting fast times and PRs in your races. your training is so solid and consistent, really nice job.

Hi Kenny. I don't frequent the blogs much, but I remembered your post about your wife's Napa anniversary-gift. So, I thought I'd drop in to let you know that my wife and I just registered for Napa this evening. This one's been on my list since we were in Napa last year, and I did a 10 miler on part of the marathon route. Hope to see you in wine country!

Glenn wrote:Hi Kenny. I don't frequent the blogs much, but I remembered your post about your wife's Napa anniversary-gift. So, I thought I'd drop in to let you know that my wife and I just registered for Napa this evening. This one's been on my list since we were in Napa last year, and I did a 10 miler on part of the marathon route. Hope to see you in wine country!

thats awesome. Be nice to meet up for some running ad vino. Ill stay in touch.

Time/Weather: 6:15am 70 degrees, 93 % humidity

Training: 11 miles 9@ GA followed by 10x100m strides

Goal: ended up being staying in LSD Zone land

Results:
7:51 pace HR 157

Notes:
This was on the easy side as my HR was in LSD zone. This is also 3-9 bpm lower thenpast GA runs. Seem to be peaking at the right time. Next cycle I can certainly bring down my paces a bit as I stay in the zones. Overall legs felt very good & strides helped to clean the pipes out!. Tomorrow is my last 20 total of 5 in 14 weeks giving me 80 for the week. Will do a fast finish maybe last 3-5 @ MP then it is taper time.

Upcoming
Tomorrow will be 20 maybe 3-5@MP or some type of progression depending on how feel. It is going to very humid "again".

Time/Weather: 6:15am 68-73 very humid 93-87%

Training: 20 w/last 5 @ MP

Goal: Keep HR below 160 first 15 miles then nail last 5 @ 7:30.

Results:
first 15@ 8:21 super low 152, last 5 @ 7:29 HR 171 going up to 175

Notes:
Hit the boardwalk for 20 miles w/ last 5 @ MP. A bit dark out for the first few miles which was nice! First 15 @ LSD went great. Then I went into MP pace at the same time the sun came out. Definitely was a work out at this point avg 7:29 HR 171 avg. going up to 175. Although no elevation at beach my legs were asking for some hills. Went over 2 bridges which I enjoyed the break!

Overall 157 HR right in my zone pace 8:08. Finished feeling fine probably one of the easiest 20's to date and the last of this cycle. Taper time!

I can say the last 5 were not easy! I did not feel I could maintain this pace for 26.2 but then again I am coming off some peak weeks of running and a tough day yesterday! Also add the 70 degrees and 90% humidity. Certainly no judge of where I am at in training.

Upcoming
Tomorrow is a day off as I Start a minor taper for 3 weeks until Hartford will do 62 miles just under my avg this training of 65.

Kenny:
Looks promising. Taper Time, right?

Gobbles wrote:Kenny:
Looks promising. Taper Time, right?

First taper week looks like this

Off today and took my daughter for surgery taking out her tonsils and adenoids. All went well and she is now relaxing with only discomfort she seems pretty good right now.

Tomorrow 10 total GA w/10x100's. Feels odd not to run today! But good purpose to recover. Legs actually feel fine after yesterday's 20 and tough 80 mile week.

Great job on the 20 and the taper week looks great. I hope your daughter has a good recovery!

Great finish on the 20 Kenny. Hartford is right there for you. You're going to destroy that course.

Kenny B. wrote:I can say the last 5 were not easy! I did not feel I could maintain this pace for 26.2 but then again I am coming off some peak weeks of running and a tough day yesterday! Also add the 70 degrees and 90% humidity. Certainly no judge of where I am at in training.

So, how do you predict race performance taking into account how the last 5 were not easy?

ounce wrote:

Kenny B. wrote:I can say the last 5 were not easy! I did not feel I could maintain this pace for 26.2 but then again I am coming off some peak weeks of running and a tough day yesterday! Also add the 70 degrees and 90% humidity. Certainly no judge of where I am at in training.

So, how do you predict race performance taking into account how the last 5 were not easy?

Good question! Based on many other runs especially when I nailed 17 w/12 @ MP on a step back week few weeks ago and my HM pace of 7:04 predicts 7:30 and hopefully with cooler weather my HR will be in the zone it needs to be in. Faith goes along way also.

I'm glad to see Ava's surgery went well.
Happy taper!

Tues

10 @ GA nailed 7:51 pace HR in LSD zone followed by 10x100 strides (humid)

Wed

12 on TM @ LSD 8:19 w/ 5 x 1 mile hill repeats 3%, 4%, 4%, 4.5%, 5%. HR 155 sweated like Ewing x 2 in a Sauna

Thu

6 easy this morning 9:31 pace HR 135 par for the course (another humid and warm day 70's). Get 4 more this afternoon.

Thursday night - did 4 easy miles low hr

Friday - cooler weather bring good legs to today 6 miles w/ 6 x 100 strides a nice shake out ready for tomorrows 5k race. HR 128 for the recovery portion. Below my recovery HR zone. Certainly next cycle faster running.

Good luck with the 5K, Kenny!

Kenny just stopping in and trying to catch up on all that has been going on with you. Things are still looking as solid as ever and good luck on the 5k.

I'm really impressed by all the shorter races you have done in this marathon build up cycle. Good way to be able to get the tempo runs done, I might have to think about that for future training cycles. The only question for me is can I only do it as a tempo run or will I try to race it??

Schuey wrote:Kenny just stopping in and trying to catch up on all that has been going on with you. Things are still looking as solid as ever and good luck on the 5k.

I'm really impressed by all the shorter races you have done in this marathon build up cycle. Good way to be able to get the tempo runs done, I might have to think about that for future training cycles. The only question for me is can I only do it as a tempo run or will I try to race it??

I race them! HM I raced maybe a bit soft but still raced. Today's 5k I raced! Rather not enter them just for a training run!

Kenny B. wrote:

Schuey wrote:Kenny just stopping in and trying to catch up on all that has been going on with you. Things are still looking as solid as ever and good luck on the 5k.

I'm really impressed by all the shorter races you have done in this marathon build up cycle. Good way to be able to get the tempo runs done, I might have to think about that for future training cycles. The only question for me is can I only do it as a tempo run or will I try to race it??

I race them! HM I raced maybe a bit soft but still raced. Today's 5k I raced! Rather not enter them just for a training run!

Hell then more power to you Kenny B! That makes you more the man, I don't know if I would be able to handle my training and race as much as you. See that is the great thing about running, we all can approach are training and racing different from one another and there were is no right or wrong way per se. It's all about trying different things and finding the best approach for ourselves.

So how did the 5k go today?

Schuey wrote:

Kenny B. wrote:

Schuey wrote:Kenny just stopping in and trying to catch up on all that has been going on with you. Things are still looking as solid as ever and good luck on the 5k.

I'm really impressed by all the shorter races you have done in this marathon build up cycle. Good way to be able to get the tempo runs done, I might have to think about that for future training cycles. The only question for me is can I only do it as a tempo run or will I try to race it??

I race them! HM I raced maybe a bit soft but still raced. Today's 5k I raced! Rather not enter them just for a training run!

Hell then more power to you Kenny B! That makes you more the man, I don't know if I would be able to handle my training and race as much as you. See that is the great thing about running, we all can approach are training and racing different from one another and there were is no right or wrong way per se. It's all about trying different things and finding the best approach for ourselves.

So how did the 5k go today?

19:55 unofficial see report. Course was long by .1 miles so 3.2 in 20:37

Sunday Long Run.

7:00am - Beautiful morning to run 17 miles in the trails - mid 50's no
wind! Happen to run with someone I just met at trails who live in my
development who recognized me as the "runner". Normally don't run with
people but we kept pace together for the 17. I knew I could be running
LSD's now at 8:15 but first half was a bit slower. Last 7 where 8:20 or
less avg. 8:26 w/HR of only 150 lowest ever for this type of
run/distance. Overall it felt a bit on the easier side which means I am
in a good place for Hartford in two weeks. This is also coming off a 5k
race yesterday!

This gives me 60 for the first week of taper. I think its a bit lower then I'd like as my avg week is 65 but with the 5k race yesterday it should work out well.

This coming week should hit around 47 with 1 day of good speed work and others GA easy and some strides.