KenZen - Running Alone Ain't So Lonely

Nice 20 miler Kenny given the way less than ideal conditions. Impressive improvement in a short period of time as well - you are getting very fit and you'll be so ready this fall.

Headed out this morning for 5 miles Irene can't touch this runner. I got to say it was just a regular day of running a bit windy and wet but nothing that I would call crazy or as my wife said stupid.

70.5 for the week keeping up with the schedule! Next week is step back week below!

Congrats on the 20. I was glad to see Irene was a category 1 although it is still of course sad that people still lost lives and it will take time and effort to repair all the damage.

Good running and enjoy the step back week!

Glad to hear that you survived Irene. Great week of running...enjoy the step back week!!

Quality
Dedication - Intention today it to dedicate all of me to the whole of me!

Affirmation
I am dedicating my whole mind, my whole body, my whole soul to the process of creating Self in the image and likeness of God.

Quote of the day
Dedication is not what others expect of you, it is what you can give to others.

Today's Run
Legs felt decent this morning so I went with my scheduled recovery run but coming off yesterday's recovery I felt good to get in some strides. Did 6x100s nothing crazy overall HR was 134 on the low side of my zone and pace was around 9:30. Mission accomplished.

Upcoming
Tomorrow is 8-9 with 4-5x1200's @ around 5:02 pace.

Nice low HR on the run, Kenny.

Nice recovery run Kenny B...That heart rate is super low. Enjoy the stepback week!

Glad the hurricane wasn't too bad and great running. Great quotes as always!

Kenny great job with the running. You're just cranking out the weeks now.

Tuesday Running

I woke up this morning around 4am and was just feeling oh so comfy in bed. I had another hour to sleep so I just laid there dozing off and next thing I know it's 4:57 and I am like this it too good to get up from. So, my body stayed until 5:03 at that point the challenge was getting out of bed. I was not necessarily tired but I was just in a comfort zone that is hard to get up from.

Headed to track for 4-5x1200's. Goal was to hit 5:02 splits. I warmed up with 2 miles and legs felt really fresh. (Coming off of two easier days). First time in a while I have run easy for 2 days in a row. Actually think it is a good idea to incorporate this in a schedule at the opportune time (whatever that time may be).

The first split 5:01 felt a bit pedestrian but at the same time I did want to get the 5x in. Splits followed 4:59, 4:57, 4:57, and then last split I nailed a 4:55. Cooled down for a mile+ and went home.

Overall this was a great showing for and probably my last Vo2max of this cycle as I go back to tempo runs.

Tomorrow
Might just do 12 miles for the step back week vs. 13. Also no progression straight LSD.

Nice job on the 1200s, Kenny.

Glad to see you picked up the pace on those 1200s as I run mine around 5 min and I'm slower than you. Anyway, nice set of repeats, Kenny.

Michele "1L" Keane wrote:Glad to see you picked up the pace on those 1200s as I run mine around 5 min and I'm slower than you. Anyway, nice set of repeats, Kenny.

Michele - Thanks! McMillian has me at 4:48 to 5:03 so I think 4:55 would be smack in the middle. Anyways, vo2max is done for this season.

Nice work on the 1200 repeats!! I bet it feels good to have all of your Vo2 max runs under your belt. Good luck on tomorrows 12'er...

Nick Morris wrote:Nice work on the 1200 repeats!! I bet it feels good to have all of your Vo2 max runs under your belt. Good luck on tomorrows 12'er...

I did 3 v02max in 3 weeks so hopefully I reap the benefits. Ideally 4-5 but started a bit late as I changed up the schedule. I feel confident it helped now I go into 3 more LT runs 5,6, and 7

Wednesday

Time/Weather: 5:30am, low 60's nice outside light wind

Training: 12 miles @ LSD

Goal: I chose to run this strictly by HR with goal to never have my HR hit over 159.

Results: 8:20 pace, HR 153, accomplished goal! 159 max.

Notes: Wore headlamp for first time this season. No issues. I was quite happy with today's run legs felt smooth and really just was gliding out there never really feeling that this was an LSD run. Felt quite easy relatively speaking. The last 2 miles was honing on on GA pace yet HR was still in the 153 range.

As the cooler weather approaches I will be honing in on a bit faster pace runs as my HR is starting to be on the lower side of my zone so there is room to go a bit faster. I think LSD runs can be 8:15-8:20 for sure, GA maybe 7;50, recovery probably closer to low 9's and MP 7:30. But I am going to take one day at a time and see how it goes.

Nice looking 12 miler, Kenny.

Nice job on the back to back runs. The cooler weather definitely feels nice.

Nice run today Kenny...very consistent HR throughout the entire run. It's going to be a great fall for you...

Jim Lentz wrote:Nice looking 12 miler, Kenny.

Alex Kubacki wrote:Nice job on the back to back runs. The cooler weather definitely feels nice.

Nick Morris wrote:Nice run today Kenny...very consistent HR throughout the entire run. It's going to be a great fall for you...

Thanks guys! Nick I am loving the cooler weather so far. Suppose to get a bit warmer this weekend of course just in time for my long pace run!

It's already cooling down for you over there? Lucky dog. I'm really interested to see how your summer paces line up with cooler-weather paces. Should be a cool comparison.

Mike MacLellan wrote:It's already cooling down for you over there? Lucky dog. I'm really interested to see how your summer paces line up with cooler-weather paces. Should be a cool comparison.

I put my money on a huge difference...

Thursday

Time/Weather: 5:30am, low 60's nice outside light wind

Training: 5 @ recovery

Goal: To run on feel to recover!

Results: 9:00 pace, HR 139

Notes:
6:00am - Always run recovery runs on feel but I knew with cooler weatherI would start seeing a bit faster pace while hopefully staying in HR zone. A very comfortable run that went by quite quickly. Ended up running a good 15 to 40 seconds faster then usual at 9:00 pace and HR 139 was a bit higher but in my zone.

Friday

Time/Weather: another nice morning, 5:45am

Training: 10 miles w/ 8 @ GA followed by 10 x 100 strides

Goal: Was to nail the 8@GA @ sub 8:00 and keep HR in the 158-165 range.

Results: GA 7:53, HR 160 - mission accomplished as I guess I recovered.

Notes:
Everything clicked well today coming off an easy day. Pace for GA was 7:53 HR 160 on the low side of my HR zone vs. past similar runs. Overall 7:55 HR 160. GA runs are great not too hard but hard enough that you know your doing something good.

Upcoming
Easy run tomorrow followed by 17
w/12 @ MP on Sunday! Might do these on the roads with small rolling hills probably my MW LSD route vs. boardwalk or trails. Debating!

Looks like you keep knocking down your workouts in good shape Kenny. It should be interesting to see your improvements come race day because you can already see them workout wise.

Nice training, Kenny! I'm glad it's cooling down. The fall should be great for finishing up your training and having a fantastic race!