Training or Something Like It

Today's 20 miler felt like a death march, I ran a 6:00 mile in the middle to try to break the funk, but it didn't work. Ran the first 4 by myself before meeting up with the group (7:50/mile), and 16 with friends (8:06/mile)

20.3 miles - 8:02/mile - 129 bpm (69% of HRR / 66% of Max)

Legs didn't really like it, but Heart Rate says it wasn't too bad.

Ended up with 80 miles for the week, short of the 86 I was planning.

Still have some solid running ahead:

Based on your HR not even sure you were in LONG RUN zone! Pretty dam low and knowing how fast you are maybe you spent more time on your fee then need be? Great looking 8 weeks. Looks like Pftiz a bit?

What did you avg per week in mileage? Just looking at the 3 week taper!

Kenny B. wrote:Based on your HR not even sure you were in LONG RUN zone! Pretty dam low and knowing how fast you are maybe you spent more time on your fee then need be? Great looking 8 weeks. Looks like Pftiz a bit?

What did you avg per week in mileage? Just looking at the 3 week taper!

I finally gave up on my original training plant last week. Work caused me to lose a significant portion of my heaviest training volume in August (Read 23-50 mile weeks, instead of 80s...). I looked at bunch training plans and decided that a Pftiz inspired would work best for me over the next few weeks. My plan was similar, but the volume and balance was different; my plan had more volume and had VOx Max, LT, and Test Races. Since I could not hit the volume in August, the volume would simply be too much.

My average will be 64 Miles prior to taper, well below the 75 I had planned.

Yes, 129 bpm is too low.

Monday:
AM: 6.4 miles in an OMG is this Slow 9:16/mile [Average HR: 121 bpm]

PM: 4.0 Miles at 8:34/mile (9:00 --> 8::00 Prog.) [Average HR: 116 bpm]

Hope I'm ready for tomorrow morning's workout...

I thought I had done VO2 Max workouts before, but this one hurt. Probably because I got up at 4:00 AM to run this, I was still .

11.6 Miles / 7:13/mile / Average HR - 138

6 x 1000 meter: 3:29, 3:30, 3:36, 3:32, 3:30, 3:30

6 x 100 meter Speed Sprints


13.1 Atlanta coming up this weekend.

Today was a planned 15 Mile Mid-Week Long Run.

I think my cardiovascular system was laughing at my legs, and my calves were crying ...



Tomorrow's run is planned as a 12 mile.

Thursday - 9/29: 12 Miles at 7:39/mile
Friday - 9/29: Off (if you call a stressful day on the floor all day at work rest...)
Saturday - 10/1: 6.52 Miles at 8:24/mile Very Easy, with 5x0.25 pickups

Atlanta 13.1 Race

This was my primary test race leading up to the Savannah Marathon.

My goal was to run this race hard. This would give me a good idea were my fitness is.

My Goal Marathon is super flat. This 1/2 Marathon is not... (Even Michele the Mountain Goat thinks it is a bit hilly, or at least she did last year.)


During my warm-up (~2.5 Miles) I could definitely feel the fatigue in my legs.
The race went well, 1:20:55, which is a PR, and on this course a pretty good time.
As a bonus, I won my age group.

Awesome job on a rough looking HM course! Congratulations on the PR and AG win.

Seth Harrison wrote:Awesome job on a rough looking HM course! Congratulations on the PR and AG win.

Seth, Thanks.

Monday:
AM: 6 Miles @8:54/mile
PM: 4 Miles @8:10/mile

Slow, legs were a bit tight, but it is all good.

Tomorrow Morning Track Day - 600s, kind of short, but who is complaining.

How did the 600s go?

Well Jim, the 600s went So-So. The track was pretty conjested tonight, a long of passing in the corners.

9.2 Miles @ 7:45 pace with 6x600 (2:02, 2:02, 2:06, 2:04, 2:07)

Hey Gobbles, have you already picked out your post race restaurant? Savannah has so many amazing ones. Based on your recent half marathon, I think you'll kill it.

I think it's entirely unfair that we tend to run our training runs at the same pace, but your HM pace smokes mine. I might be able to run 6:20-6:25s right now (pre-blow-up) if I focused on that pace. But 6:07? Killer.

Greetings from the Bourbon Chase:
I'm running the hardest rated position.
Two Legs down:
Crazy Hilly (6% climbs) 5.2 miles: 31:12
Long climbs (1~3%, not so bad after the first) 6.5 miles: 39:22

7.8 miles left, but my legs are shot.

Lucky me, my team assigned me the hardest combined legs. Really would have like an easier set of legs after racing a 1/2 Marathon last weekend.
It went well until...

First Leg:
Lots of climbing here, ran as hard as I could.
Temp: 81 degs
Time: 31:12
Distance: 5.2 miles
Elevation Time: Gain - 627 ft / Loss - 541 ft
Pace: 6:00/mile
Road Kill: 7


Second Leg:
Felt Cold, Windy, and Dark on a busy highway.
Temp: 50 degs
Time: 39:22
Distance: 6.5 miles
Elevation Time: Gain - 663 ft / Loss - 623 ft
Pace: 6:03/mile
Road Kill: 9


Third Leg:
Got hot very quickly in the morning.
I had a side cramp from sleeping in the van drivers seat (plus I did 90% of our van's driving).
The side cramp was killing me in miles 2 & 3...
Temp: 75 degs
Time: 50:45
Distance: 7.8 miles
Elevation Time: Gain - 876 ft / Loss - 748 ft
Pace: 6:31/mile
Road Kill: 22


Total Distance: 19.5 miles
Average Pace: 6:13/mile

Team Distance: 200 miles
Team Time: 25:07:19


Our team finished 20th Overall (of 260), and 6th in Men's Open (of 51).
Not bad for a team with an average age of 49 and 3 women (one 63).

Savannah Marathon = 2:50:4x
Ran the last 8 miles into gusting wind (15-20 mph), but held it together!
Good points for my Team!

Gobbles wrote:Savannah Marathon = 2:50:4x
Ran the last 8 miles into gusting wind (15-20 mph), but held it together!
Good points for my Team!

Nice race. Great time Gobbles. Maybe you, Tim M., Schuey and Jerry should have a 365runner showdown.

17:06 5k and 2:50 marathon, you really break out. This is so cool as well as motivational!

Congratulations!

Diego wrote:

Gobbles wrote:Savannah Marathon = 2:50:4x
Ran the last 8 miles into gusting wind (15-20 mph), but held it together!
Good points for my Team!

Nice race. Great time Gobbles. Maybe you, Tim M., Schuey and Jerry should have a 365runner showdown.

Jerry will need to earn a place in that league.

Jerry wrote:17:06 5k and 2:50 marathon, you really break out. This is so cool as well as motivational!

Congratulations!

Thanks Jerry.

Even with sub par training, I've had a pretty good racing season.
5K 17:06
15K 56: something (2nd overall out of ~1300)
13.1 1:20:5x
26.2 2:50:42

Also won a race overall.

Gobbles wrote:

Jerry wrote:17:06 5k and 2:50 marathon, you really break out. This is so cool as well as motivational!

Congratulations!

Thanks Jerry.

Even with sub par training, I've had a pretty good racing season.
5K 17:06
15K 56: something (2nd overall out of ~1300)
13.1 1:20:5x
26.2 2:50:42

Also won a race overall.

I am heading out to The Half, sub 1:20 goal. Lets see what happens.

Last weekend Savannah Full: 2:50:42

This weekend Soldier Full: 2:56:43

Both 1:24 1/2 splits, the later was a what the #€++ let's ride this out and see if sub 3 is possible.

I'm beat!!!

Love Hardware!
Last year, I was 2nd 30-34, this year 1st 35-39!
Yeah!