KenZen - Running Alone Ain't So Lonely

Thanks!

I ran an easy 5 today in very cool weather. I felt good out there today legs were not tight or sore and quite smooth pace easy 9:30 HR low around 132.

Tomorrow I will do an easy 4-5 miles with strides. This is a big stepback week Il only hit 49 miles with the HM this week avg 65 usually toping out so far at 75. I hope the 49 is not too low for marathon training I do pick back up with 80 next week then taper.

Weather for Philly on Sunday 56-58 partly cloudy but 13-15mph NNE winds. First 9 miles is headed north last 4 south. Not exactly ideal with the wind hopefully I can bank some energy for last 4miles. Might have to adjust my strategy and go out a bit slower but 9 miles headwind is long way. Today is nice though 6mph winds!

Kenny, is there a pace team you can run with the first 9 miles so they can block the wind for you? If not, look for people going your speed and just get behind them to take the wind out.

JohnP wrote:Kenny, is there a pace team you can run with the first 9 miles so they can block the wind for you? If not, look for people going your speed and just get behind them to take the wind out.

John thanks! Here is the deal maybe not as bad as I thought.

The wind is NE.

Miles 1-4 east and west (run 1st mile about 7:20 rest 7:05-7:10)
Mile 5-6.5 is NW (might be windy try to maintain 7:10-7:15 run)
Mile 6.5 -8.5 is NE (this is the hardest part might need to slow it down maybe 7:20)
Mile 9-13.1 is South (here I can hopefully pick it up with tail wind go sub 7:00 maybe 6:50)

This should get be right 1:34 which I think is conservative on a day with little wind. If wind does not kick me back I will push it as I really feel I have 133-132 in me.

As of now this is the strategy based on the wind and I feel a bit more at ease. Now if I run this like Zen Master none of this will matter. Racing always bring excitement not fear

I am breaking this race down with wind into 4 parts.

Kenny, you sure do analyze this stuff.

Jim Lentz wrote:Kenny, you sure do analyze this stuff.

I like to think I am strategizing vs. analyzing. lol

Weather calls now for 10mph winds which is more manageable.

Nicely done Kenny! Looks like you could have dropped the hammer a bit earlier!

mul21 wrote:Nicely done Kenny! Looks like you could have dropped the hammer a bit earlier!

Agree! I think I left 1:31 on the roads today overestimating the wind which really was only a factor at mile 8-9. but 1:32:27 (official) I am happy with.

Kenny congrats on a well run race today.

Now I'm even more mad about not being able to make it out to Philly this past weekend. It would have been great to meet you this past weekend. Hopefully we will be able to meet up some time in the near future.

Again congrats on your 4min PR today.

Schuey wrote:Kenny congrats on a well run race today.

Now I'm even more mad about not being able to make it out to Philly this past weekend. It would have been great to meet you this past weekend. Hopefully we will be able to meet up some time in the near future.

Again congrats on your 4min PR today.

Sorry we missed you. We will meet soon!

Today was 6 miles easy 9;19 pace HR 134 or so felt good out there in cool weather bit sore in the quads so tomorrow will be 6 or 7 in am with 6x100 strides 4-5 in the pm. all easy.

Wed - 11 w/7@LT
Thu 15
Fri doubel 6 and 4 easy
Sat 11 w/10 @MP
Sun 20 maybe last 3 @ MP.

between 80-84.

Then taper.

Great job on the race, Kenny!

Great job on the race Kenny! Don't wreck yourself this week. That many miles after a hard effort this weekend may not be the best idea. I'd maybe hold off until Thursday on the tempo and skip the MP on Saturday. The mileage you've got planned is plenty without adding in the MP run on top of everything else.

mul21 wrote:Great job on the race Kenny! Don't wreck yourself this week. That many miles after a hard effort this weekend may not be the best idea. I'd maybe hold off until Thursday on the tempo and skip the MP on Saturday. The mileage you've got planned is plenty without adding in the MP run on top of everything else.

Funny I was about to redo my schedule and trade the MP run for GA with some strides maybe. The tempo run I might do wed seeing how I feel after my runs tomorrow. Thanks Bro!

Time/Weather: 5:30am - 57 degrees just heavenly nice outside

Training: 6.5 w/6x100 strides

Goal: To recover! and shake off the dust

Results:
9:19 pace overall HR 139

Notes:
Two for Tuesday today. It was so nice I was going to change the run from 6 easy to 10-11 easy but stuck to plan and ended up doing 6.5 w/100 strides. Overall body felt great, legs felt good, a bit sore still in left quad so I did go easy on the strides usually I am around 18-21 today I was 22-24 seconds.

Later today 4-5pm

Tomorrow
11 w/7@ LT. However, If I wake up with tight legs or soreness I will switch it my long run of 15 maybe.

Looks like a nice recovery run, Kenny.

Jim Lentz wrote:Looks like a nice recovery run, Kenny.

Just got back from an easy 4.5. for around 2 miles I had this inner body experience where I was vibrating and all giddy inside that I actually was laughing uncontrollably out loud. Wild. HR 133 pace 9:39 legs felt a bit heavy as usual for double dip days but should be rockin' tomorrow.

Kenny you're almost there. Everything is inline for you in Hartford.

Kenny B. wrote:

Jim Lentz wrote:Looks like a nice recovery run, Kenny.

Just got back from an easy 4.5. for around 2 miles I had this inner body experience where I was vibrating and all giddy inside that I actually was laughing uncontrollably out loud. Wild. HR 133 pace 9:39 legs felt a bit heavy as usual for double dip days but should be rockin' tomorrow.

Kenny, I think that is a sign that you KNOW that the 3:15 is going down and your excitement is about how many minutes you are going to crush that goal.

T Miller wrote:

Kenny B. wrote:

Jim Lentz wrote:Looks like a nice recovery run, Kenny.

Just got back from an easy 4.5. for around 2 miles I had this inner body experience where I was vibrating and all giddy inside that I actually was laughing uncontrollably out loud. Wild. HR 133 pace 9:39 legs felt a bit heavy as usual for double dip days but should be rockin' tomorrow.

Kenny, I think that is a sign that you KNOW that the 3:15 is going down and your excitement is about how many minutes you are going to crush that goal.

You crazy man! You crazy! lol.

Time/Weather: 5:30am - 61 degrees, humid 90+ %

Training: 11 w/ 7 @ LT

Goal: To rip it up without ripping up!

Results:
7 @ 6:55 avg.

Notes:
I was banking on two days in a row of recovery runs after Sun. HM wouldwork well for today's 11 w/7 @ LT. I bounced back heavenly well hitting splits of 6:55 avg.

HR 174 which is very good and steadied out at 176 for last 4 miles of the LT. No drift at all. Legs felt really smooth out there and left quad is only the slightest bit sore.

Overall HR 160 pace 7:47. Comparison: 160 HR is on the outer end of my LSD Zone but pace is about 50 seconds faster.



Upcoming
Tomorrow is 15 @ LSD. Keeping all splits at lsd no fast finish for this MW LSD>

Pics from RNR Half

You are continuing to run strong, Kenny. I am really thinking this will be a good marathon for you.

Dude, nice run this morning!!! It looks like you may be able to hit that 3:15!!! Keep up the good work...

Julie wrote:You are continuing to run strong, Kenny. I am really thinking this will be a good marathon for you.

Nick Morris wrote:Dude, nice run this morning!!! It looks like you may be able to hit that 3:15!!! Keep up the good work...

If looks could qualify me! Not sure what the heavens I mean. But hey it's No thinking thursday! What!

Time/Weather: 5:30am - 66 degrees 100% humidity!

Training: 15 @ LSD

Goal: To keep HR in zone and test out a bit faster LSD pace!

Results:
15 @ 8:17 - HR 158 mission accomplished. with little drift actually last few miles it went back down! Humidity broke a bit!

Notes:
Dam it was humid! Ouch! A bit of a late start this morning for 15 miles @ LSD. Coming off yesterday's LT run legs were a bit tight took about 6 miles to get into a good groove (took Roctane at 5.5 definitely always helps) then splits clicked away pretty nicely. I was sweating like Ewing X 2 again and only took 18 oz of water which I could have used more. Pace was quick and consistent at 8:17 HR 158 in the zone. Overall it was a very good run but legs do feel like they are working overtime. But that is the purpose of my final week before tapering. Easy runs tomorrow might double up we will
see.

Upcoming
Tomorrow is easy run might double up 6 and 4 we will see!

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.