Sunday Long Run (9.29 miles @ 8:13 min/mi)

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I just ran how I felt today. I find that maintaining a low 8-minute per mile pace for long distances is not as challenging as it used to be. I need to find a race.

Friday Long Run (8 miles - 8:02 min/mi)

Garmin Connect - Activity Details for Friday Long Run

Joyous long run the day after Thanksgiving. I have been treadmill bound for more than two weeks with short days and rain making running outside nearly impossible. I took advantage of taking the day off to enjoy a midday run through one of my favorite running courses.

Saturday Long Run (8 miles @ 8:51 min/mi)

Workout details: Treadmill run, 8 miles in 1:10:48, alternate 4 min @ 7.0 mph/45 sec @ 5 mph for 7 miles, last mile at 8 mph (7:30 min/mi).

Training recovery: poor sleep, poor hydration, poor diet. Drank 6 oz of water during run

Notes: once again running at a not ideal time due to regular life schedule conflicts, which also is the reason why I am running on the treadmill again.

Miscellaneous: read an article from the RunningTimes.com article by Greg MacMillan discussing the what went wrong log that can be used to dissect your running performance. Saw the Runner's World video about the JFK 50 miler ultra marathon and have decided that I must run this before my 40th birthday maybe after running Boston (still have to qualify for that).

Friday Easy Run (4 miles @ 8:18 min/mi)

After work treadmill run. Ran 4 miles in 33:14. Began with 3 miles at 7 mph (8:34 min/mi pace). Finished running with 7.3 mph for 0.75 miles and a last lap at 7.6 mph.

I didn't eat lunch today. I wasn't hurt by running on an empty stomach, but I need to fuel properly before running when the training get harder.

Wednesday speedwork - a 3 mile tempo run @ 7:30 min/mi

Five miles run on the treadmill in 42:07 (8:25 min/mi pace). The plan was to run a three mile tempo at 7:30 min/mi with a warmup and cooldown mile.

Detail:
1.0 mile warmup at 10:00 min/mi pace
3.0 miles tempo pace at 7:30 min/mi pace
0.1 miles at 6:40 min/mi pace (to complete the middle 5k strong)
0.9 miles at 10:00 min/mi pace

Monday Easy Run (5 miles, 8:47 min/mi)

Just another evening run on the treadmill. Five miles in 43:55. I am using a periodization method in my training. Two easy runs, one speedwork session (interval or tempo run), and a long run a week in this phase. This phase is called the "base building" phase that is intended to strengthen muscles, ligaments, and connective tissues. I'll be in this phase throughout the rest of the year, probably until February then I will begin the preparation phase.

The preparation phase is largely endurance and strength runs like hill repeats. I need to improve this in order to get through the hard late miles in the marathon. The last phase is the peak phase where I will focus on speed.

I have not ever trained specifically like this before and I am not sure what results it will get me, but we shall see. More info on this method of training can be found at Runner's World.

Saturday Long Run (8 miles @ 8:38 min/mi)

Another evening treadmill run. I put my 8 miles in using the "Galloway method" in the second half because I didn't have a lot of gas to maintain a steady pace. The Galloway method is a way of running that incorporates periodic walk breaks to keep your legs fresh.

I don't like to walk in my runs, but around mile 4 I started to take the treadmill down from 7 mph to 5 mph for around 45 seconds then running at a 7.3 mph pace for 4 minutes - rinse repeat. I actually used this in my most recent marathon out of necessity after mile 18. It helped because I walked through the water stops so I was able to take in my fluids and gels efficiently as opposed to sloshing my cup about and every so often choking on water going down the wrong pipe.

So, even though I am not sure about the strategy yet, I can see how using this intentionally in my next marathon could help. We'll see. I am going to experiment with this a bit.

Friday Easy Run 4 Miles (expected - 9:53 min/mi; actual - 8:26)

I really did not feel like running today, but I found the will to do it anyways. I put in 33:45 on the treadmill watching the Boston Celtics and Atlanta Hawks stink it up for the first quarter - man, early season basketball is pretty bad.

I have got to start practicing myself as I plan on starting intramural hoops in early January and I haven't played since our loss in the semi-final last April. I'd like to come in a little more game ready this year so I can have little more offense.

Anyways, flag football's last regular season game is this Sunday so I can focus on the 5K and try to put in a good time there before the playoffs begin in December.

5 mile Tempo Run (expected: 3 mi @ 8:20, actual: 3 mi @ 7:30)

Today's training was a 3 mile tempo run with a 1 mile warm-up and a 1 mile cool-down. I had to do this run on the treadmill due to a miserable, wet, and cold day that had me busy visiting my children's teachers throughout the midday. I had just finished helping my oldest with his science project and went downstairs to run.

I knew I could run a good pace because I was well rested so I pushed the pace way beyond this crazy plan from the Runner's World Smart Coach. I ran my tempo run at 8:20 min/mi and ran the next .10 mile at an 9 mph pace for a 23:34 5K in the middle of a 5 mile run. The total time for this run was 41:37, an average pace of 8:19 min/mi.

Easy Run (expected: 9:53 min/mi, actual: 9:00 min/mi)

Training journals are going to be boring every once in a while. I just jumped on the treadmill for 5 miles after working late, eating dinner in the car and coming home to do the dishes. I am training way above the pace my plan has for me, but I actually think my race will be faster than the predicted 24 min 5K. I really feel fit enough for a 21:30.

Saturday long run (expected 8 mi @ 9:53, actual 8 mi @ 8:11)

Garmin Connect - Activity Details

I decided to run on Saturday evening instead of Sunday, due to my 7:30 am flag football game on Sunday. I got to run in the early dusk and finish in full dark after running 1:05:34, which is a 8:11 min/mi pace. I didn't struggle with the speed, but might've run a bit faster in order to not run for too long on the roads when it was dark.

Marathoning is expanding my cultural awareness

My interest in marathoning has introduced me to a very international awareness since the majority of the sport's stars are not from the US. One of the sport's best is Sammy Wanjiru the 2008 Olympic marathon champion from Kenya. I recently read an interesting article about him in the Saturday Nation a Kenyan news website.



In this article Wanjiru fears for his safety as his sports popularity and earnings have made him a target of armed thugs who have been attacking his home. As is common, the comments section offers an interesting extension on the conversation. A few comments offer that Sammy is much like America's own sports stars in that he is "keeping it real" by continuing to live amongst his childhood friends even though his new income makes him very wealthy.

A provincial upbringing that many of Americans have would lead one to think that the problems of star athletes is an local phenomena. Now, I guess I might be a little wiser.

Friday Easy Run (target: 9:53 min/mi, actual: 9:07 min/mi)

I got at 5AM today to run on the treadmill. I didn't mind it so much as I got to watch some really good NBA highlights on ESPN SportCenter while I put in a quality easy run of four miles. I ran the four in 36:35, which is an average of 9:07 min/mi. And guess what?

I just completed more than 1000 miles in 2009!

That 149 runs, including 2 marathons!
Avg. Time: 00:58:20
Total Time: 144:53:57
Avg. Speed: 6.9 MPH
Avg. Mi Pace: 8:41
Avg. Dist.: 6.7 Mi
Total Dist.: 1001.2 Mi

Speedwork 3x800m with 400m

The plan today was to run three 800m sprints in 3:44 minutes each. I succeeded in doing this by running during lunch at the track:

• Interval one: 3:19
• Interval two: 3:24
• Interval three: 3:26

The total mileage with warm-up, cool down, and interval rests of 400m was a total of 4.75 miles.

Good times!

Beginning my comeback

I have finally decided to resume my training in earnest. I want to run a 5K around the Thanksgiving holiday and have not run in the three weeks since my marathon, though I did play three flag football games. I used the Runner's World Smart Coach to sketch a training plan for me.


The plan today was to run four miles at slow 9:53 min/mi pace. I could not contain myself though and just ran finishing my neighborhood loop of 3.89 miles in 30:26, a 7:49 min/mi pace. I really don't like running on the roads at night because I don't have much shoulder to run on and am too tall to run for long stretches on the sidewalk because a branch will whack me in the face for sure. My wife bought me a reflective vest that should at least warn drivers that someone is on the road, but I think it may be too dangerous to keep this up and I must look for alternatives like running during the lunch hour at work. I don't plan on doing any more running on my treadmill than necessary.

Anyways, I plan on running at least a couple of 5Ks to prove to myself what kind of speed I have. I plan on getting my marathon time down to 3:30 next year and given my performances this year I have a lot of work to do. I'll be looking to run at least two marathons in 2010 and want to break 20 minutes in a 5K, 40 minutes in a 10K, and 1:40 in a half marathon. My current times are 46:21 in the 10K, 1:49:59 in the half-marathon, and 3:58:19 marathon. I have not raced a 5K in an organized race, but I have run 3.13 miles in 22:57 and 23:26 during training.

Overall the body feels good. My left knee felt a touch tight after the run and my lungs definitely felt the burn of the effort, but this went away shortly during and after the run.

The NYC Marathon this weekend was awesome. Congratulations to Meb and Tulu they really showed the class of great winners - supreme effort and respect for their sport and fellow competitors. Also inspirational is the book I am reading now The Perfect Mile the story of the three men who challenged themselves to break the four minute mile barrier in middle of the 20th century.

Happy running!