Second Week 2011 (45.26 miles)

Long runs give me a chance to really enjoy my music. I can discover the production techniques, the lyrics and general vibe the artist was trying to create. I ran 15 miles yesterday, which was my longest run since the Marine Corps Marathon. I was able to listen to more than 2 hours of music. I pulled together a playlist from the following:

• Kanye West's My Beautiful Dark Twisted Fantasy
• Public Enemy's It Takes a Nation of Millions to Us Back
• N*E*R*D's Seeing Sounds
• Radio Head's Hail to the Thief
• Coldplay's A Rush of Blood to the Head
• and a smattering of Drake, Rick Ross, and Kid Cudi

My favorite scoring moment was when I hit my turning home segment of road at about 8.5 miles. The sun seemed brighter and the visibility was greater. Kanye's song All of the Lights came on and with its momentous synth horns and frenetic drumline beats I picked up the pace. It was a great feeling. I will probably have to put a bit more time into scoring my runs to give more of that same feeling.

Week 2 2011 (Total 45.26 miles)

• Monday - Rest
• Tuesday - 7 x 1600 @ 10K pace (7:30/mile) , 10 miles total in 1:25:04
• Wednesday - 7 mile @ 8:34/mi pace with 6 striders in 58:58
• Thursday - 30 secs on at (6:00/mi) and 30 secs off for 30 hour, total 4.25 mi in 35 mins
• Friday - 4 mile easy run at 9:07/mi pace in 36:31
• Saturday - 5 miles easy (outside) in 41:31
• Sunday - 15 miles in 2:17

It just keeps rolling

I feel really good. Like a machine actually. I did a 30 secs on 30 secs off run today. The goal was to do the on portion at 20 secs faster than my 5K pace. I did these at 6:00/mi pace. I am not all too sure I could run 6:20 miles through a 5K, but maybe. The off paces were slow - 12:00/mi pace, but it was a good workout. I ran hard and I have been completing all of my hard workouts recently. I did a tough 7 x 1600m interval workout at 10K pace (7:30/mi) on Tuesday. I definitely can average better than that in a 10K race, but again a great workout.

Though I don't feel injured there is some tightness in my hips. I need to stretch. How to find the time. I make time to run more than six hours a week, but since I work all day, coach basketball and support my family including a my children's activities I excuse myself when I can't find the time. I better not get injured.

First week 2011 (6 runs, 30 miles)

The first full week of 2011 was good for training. Five days of running with Tuesday a double (6 miles in the AM and 4 in the PM). I only ran outside this Sunday and my hips and knees do realize the difference. I probably will continue to do the majority of my runs on the treadmill, but want to make sure I run outside once a week.

Mon - 2 mile
Tues - 10 miles (6 miles AM/ 4 miles PM, 8 total at marathon pace)
Wednesday - rest
Thursday - 6 miles (2 x 2400/800/400 supersets at 10K, 5K, 5K - 10)
Friday - rest
Saturday - 4 miles
Sunday - 8 miles (8 miles at marathon pace, 8:22/mile)

Total - 30 miles

2010 Running Report

2010 Summary

190 runs for 1,285.95 miles

Averages

• 6.80 miles per run
• 58:34 minutes per run
• 8:36 min/mi pace

4 races

Cherry Blossom 10-miler (4/11/2010)

• Distance - 10 miles
• Time - 1:12:57
• Pace - 7:17/mile

Armed Forces 5k (5/12/2010)

• Distance - 3.1 miles
• Time - 21:06
• Pace - 6:47/mile

Mid-Atlantic Warrior Dash, Day 2 (10/10/2010)

• Placed 204th out of 5111 and 18th in my age group

Marine Corps Marathon (10/31/2010)

• Distance - 26.2 miles
• Time - 3:54:48
• Pace - 8:57/mile

It was another good year for running. I got to run in Australia, New Zealand, the Bahamas, Virgina Beach, and San Fransisco. I suffered my second running injury: 2008 plantar fascitis, 2010 patellofemoral pain syndrome AKA runner's knee. I bounced back cautiously in about a month, but not without checking in with an orthopedist. While I was hurt I did a solid month of the famed P90X workouts. I followed my plans very closely and tried a few new things like running a few "doubles," hill training and running by heart rate.

Though I do not yet have complete plan for what I'll run in 2011, but I hope to run a sub-3:30 marathon and get a sub-20:30 5K. I registered for the NYC Marathon lottery and if I get it in, that will be my goal race for 2011.