Planning my running for the Fall Campaign

I ran my second WarriorDash™ last Sunday. Once again, I competed hard in a fun race, but didn’t go all out for the win. I finished 238^th  of 8,279 overall for the Sunday group, which was 20^th of 562 in my age group.

Later this week I went for a slow run in the heat of midday. This long run was attempted with nothing but a liter of water and two Endurolyte™ capsules. I did 13.83 miles in 2:28:57. Though I was dragging most of the time, it was probably 90°F, the fueling before and during was not appropriate, and frankly I just want to run and did not care at all about my pace. It was fun and gave me a chance to think about how I want to prepare for my Fall marathons.
I have checked Jack Daniel’s Running Formula out from the library in order to get some pointers. This plan will be put together as I had read more and thought about it. In the meantime, I plan to run long once a week and do my Runervals™ training (Treadmill Tempo and Cheetah Fast) twice a week. With some supplemental miles I’ll try to get up to about 40-50 miles a week. I’ll do this over 3 weeks and judge how things are going by attempting a Runerval base pace (BP) of 3.5 mph until it gets easy. For those who have not done Runervals 3.5 mph seems slow, but the workout will have you running BP + 5 mph at 5-6% incline. In order to not arbitrarily decide what is easy and what is not easy I will use my heart rate monitor. I will sign up for a 5K race in for the last weekend of June.
For supplemental training I’ll be doing the hundred pushups challenge, P90X and swimming. I’ll try to get some stretching in and eat right (better). I’ll try to have my full training plan and race schedule set up in couple of weeks.

Thursday Easy Day (5 miles - 41:19 - 8:15 min/mi)

Squeezed this run in today before my daughter's ballet practice. I gave myself a time limit rather than a mileage goal. Run as many miles as you can before 6 PM. I got started close to 5:15 and hit 7 mph (8:34 min/mi) on the treadmill. I kept that pace for 3.50 miles then picked it up to 7.5 mph (8:00 min/mi) for a half mile. Great it's now about 5:50. So, I said, "One more mile. A quick one." I ran 8 mph (7:30 min/mi) pace and finished the last quarter mile with 9 mph pace (6:40 min/mi).

This was a simple, compressed workout in a little over 40 minutes. I was supposed to make this an easy run, one mile longer than my usual easy run day. Well, that didn't happen, but the workout was good.

Friday Four Miler (33:21@ 8:20 min/mi)

A funny thing happened to me today when I was doing my four mile training run. I had spent some of this morning watching the replay of the 2009 Boston Marathon on the Universal Sports website. One of the most dramatic parts of that marathon was the three person race down Boyleston Street between Salina Kosgei, Dire Tune, and Kara Goucher. I noticed that Kosgei used a bit of a hunched over posture with some of her center of mass forward, ahead of her feet. I ran the first mile or so in my standard upright position and felt the typical treadmill running lethargy. I then pitched forward to emulate the 2009 Boston women's champ and could barely resist increasing my pace.

I ran the first 2.5 miles with the pace set to 7 mph (8:34 min/mi) after completing that distance I increased it to 7.5 mph (8:00 min/mi) with a fast finish final lap of 8 mph (7:30 min/mi). So, today's four mile run was 4 miles in 33:21 for an average pace of 8:20 min/mi.

During the faster portion of my run I thought of my expected race strategies. I am registered to run the Cherry Blossom 10-miler in April. I expect to set my pace for the 10-miler for 8:00 min/mi and try to negative split the second half and come in at 1:15:00. I wonder whether I have been training correctly for this speed. I have done few speed workouts and have been fairly consistently training for some kind of race since mid-November. I'll be looking for a proper training plan to get me some confidence for this time in the next few weeks. My base is strong.

Sunday Marathon Pace Run

Garmin Connect - Activity Details for Sunday

The Run
Standard warm up. Run 6 miles at goal marathon race pace.

Mileage and time: 6.22 miles in 49:15
Route/terrain: WB&A Trail/paved trail (there was still some snow and slush around that I had to tread carefully on)

Interval/race time:

• Mile 1 - warm up mile in 9:32
• Miles 2 through 6.22 - average pace of 7:32 min/mi
  

Temperature/time of day: 50 degrees/2:37 pm

How I felt
Felt pretty good. First outside run in quite some time.

Morning weight: 193.6 lbs
Aches and pains: some quad soreness after the run, but this subsided soon after I showered and rested.

Extra-credit
Did the first week of the one hundred push-ups challenge.

• Set 1 - 10
• Set 2 - 12
• Set 3 - 7
• Set 4 - 7
• Set 5 - 12 (as many as possible with good form)

The sets were harder than I would've thought. I did hold good form though. It will be really impressive to see what my body will look like when I can do 100 consecutive push ups.

Saturday 5 mile easy run

I am beginning to set up next year's running goals. I am going to join the Running Planet's Marathon Training Program for Intermediate Level Competitive Runners program at week 8 of their 20 week program. I would like to run the GW Birthday Marathon next year if it will be held, primarily because it is in my backyard.

The Run
The plan is to run 5 miles easy with 4 acceleration strides.

Mileage and time: 5 miles in 43:35
Route/terrain: treadmill
Interval/race time:

• Mile 1 - warm up at 6 mph (10:00 min/mi)
• Mile 2 - run at 7 mph; last lap at 2% incline
• Mile 3 - 7 mph; lap 1 at 2.5% incline, then 3.0%, 3.5%, 3.0% inclines each lap
• Mile 4 - 7 mph; lap 1 at 2.5% incline, then 2.0%, 1.5%, 1.0% inclines each lap
• Mile 5 - 7 mph for laps 1 and 2; lap 1 at 5% incline, lap 2 at 2.5% incline; lap 3 at 8 mph; lap 4 at 9 mph

Temperature/time of day: indoors/3:15 pm

How I felt

Feeling good good rest last night. Diet was not too good though.

Morning weight: 195.2 lbs
Aches and pains: no pain

Thursday 4 mile run (10 x 30 secs Fartleks)

The run

No warm-up, run four miles at an easy pace. The goal here is to intersperse 10 accelerations of pace into the run and hold it for 30 seconds. These accelerations are called Fartleks.

Mileage and time: 4 miles in 33:30
Route/terrain: treadmill
Interval/race time: Ran first mile in 8:34 (7mph), then picked it up to 8mph for 30 seconds and slowed down to 7mph for the rest of the lap. I repeated this for 10 sets and finished the last half mile at 7mph.
Temperature/time of day: indoors/10:30am

How I felt

Felt good. First run in almost two weeks. I only did two elliptical workouts

Morning weight: 199.6 lbs
Mood (before/during/after): hey I'm running
Aches and pains: feeling good. The right calf tightness that I've had since last Saturday was gone when I woke this morning.
Goals: Focusing on the Cherry Blossom 10 miler - its the only race I've signed up for so far. I plan on running it in 1:20 or faster (8 min/mi). I still plan on running the SunTrust National Marathon in March, but until I sign up I gotta stay focused.

Thursday Speedwork (Intervals, 2 X 1600 @ 7:03 min/mi)

The Run
Standard warm up. Run 2 x 1600 meter repeats at 10K pace. Cool down with 800 meters at an easy pace.

Mileage and time
4 miles in 35:03

Route/terrain
Treadmill

Interval/race time

• Mile 1 @ 6mph
  
• Mile Interval #1 @ 8.5mph (7:03 min/mi)
• 800m @ mix 6 and 7mph
• Mile Interval #2 @ 8.5mph (7:03 min/mi)
• 800m @ mix 6 and 7mph
  

Temperature/time of day
Indoors/9:15 PM

How I felt
First mile interval felt pretty challenging, but I was able to manage it. The second interval went very well. Longer strides, more bounce made the same pace work very well.

Morning weight
I did not weigh myself this morning. My after run weight was 195.6 lbs.

Mood (before/during/after)
I was sleepy and didn't want to run/just getting it on/I did it, what more can I say

Aches and pains
No pain

Goals
I will run my own 10k probably this Monday.

Wednesday Easy Run (3 miles @ 8:30 min/mi)

The Run
Run 3 miles easy. Run 4 acceleration strides.

Mileage and time
3 miles in 25:30

Route/terrain
Treadmill

Interval/race time

• Mile 1 @ 7mph (with one acceleration to 8mph for 100m)
• Mile 2 @ 7mph (with one acceleration to 8mph for 100m)
• Mile 3 @ 7mph (with two accelerations to 8mph for 100m each)
  

Temperature/time of day
Indoors/9:15 PM

How I felt
Did not have my recover chocolate milk because my stomach feels really full from the foot long Subway sub I ate about a half an hour before my run. Note to self: give yourself more time to digest your food before running.

Morning weight
196.6 lbs

Mood (before/during/after)
Resolute but not excited/couldn't wait to get it over with/satisfied

Aches and pains
Slight knee pain on the out left kneecap, no big deal

Goals
I may have to run my own 10k race sometime soon. I think my flag football tournament will cause me to miss the Jingle Bell 10k this Sunday.

Tuesday Speedwork - 2 x 800/1600 meter supersets

The Run
Standard warm up of 10 minutes at 10 min/mi pace followed by running 2 x 800/1600 meter supersets. Run 800 meters at 5K pace, then slow down to 10K pace for 1600 meters. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.

Mileage and time
5 miles in 42 minutes

Route/terrain
Treadmill

Interval/race time

• 1600 meters @ 10 min/mi pace
• 800 meters @ 6:40 min/mi pace
• 1600 meters @ 7:30 min/mi pace
• 800 meters @ 10 min/mi
• 800 meters @ 7:03 min/mi pace
• 1600 meters @ 7:30 min/mi pace
• 800 meters @ 10 min/mi pace

Temperature/time of day
Indoor/8:30 PM

How I felt

Morning weight
I don't know I didn't weigh myself this morning. After my run I weighed 196.6 lbs.

Mood (before/during/after)
I felt anxious about running this superset. I am not sure that my 5K pace is really 6:40 min/min and my 10K is 7:00 min/mi. During the run I felt that I need more aerobic strength, but I can run the paces I just gave up before trying the second set at the expected paces. After the run I feel strong a little disappointed I didn't try to maintain the pace, but accomplished that I did the superset at all.

Aches and pains
I started the run with sore calves. I assume that this is from "cold stretching" on Sunday. During the run my left hip had some pain during some strides, but that pain went away.

Goals
Well, the 10K race I wanted to run this Sunday may not be in the cards. I have my flag football tournament as my first priority, it was delayed due to the snow this past weekend and I expect to win through Saturday into the Sunday games. I have to find a replacement race that will allow me to exercise this training. I would like to get 45 minutes or less in the 10K.

Sunday Long Run (12 miles @ 9:28 min/mi)

Due to yesterday's snow I did this run on the basement treadmill. I was supposed to do an easy pace for 10 miles then speed up to my 10K pace for the last two. I attempted the speed up during mile 10 running at an 8.4 MPH (7:08 min/mi) pace for a half mile when my treadmill flipped the time counter and the belt stopped (exceeded 99:59). I reset the program and kept running, but lost the will to go fast - it was hard enough to psych myself up to run fast when I was tired, much less after I've had to do an abrupt stop.

Friday Easy Run (8 miles @ 8:35 min/mi)

Just another late Friday treadmill run. I did 8 miles in 1:08:38. Not really much to say beyond that. I was gonna do my pushup test to see where I should start out on my 100 push ups training program, I don't really feel like it. If the weather holds up I'll be playing in the first round of the CAN Flag Football tournament at Anacostia Park tomorrow. Wish me luck.

Thursday Speed Work (Pyramid Intervals)

Garmin Connect - Activity Details for Thursday Speedwork

Today I got out to the W B&A Trail to put in a "pyramid" set of intervals, a 400/800/2400/800/400 superset.

The goal was to run 400 meters at 10 seconds per mile faster than 5K pace, 800 meters at 5K pace, 2400 meters at 10K pace, 800 meters at 5K pace and 400 meters at 10 seconds per mile faster than 5K pace. Do not rest between the distances. Cool down with 800 meters at an easy pace.

I warmed up with a 1 mile jog done in 10 minutes and immediate began what I thought was 5K pace, something fast but not all out. It appears that I was going roughly a 6:20 min/mi pace for this quarter mile phase. I then let down a little to go what probably was a 7 min/mi pace with a few spikes of slower and faster paces over 800 meters. I then got to the 10K pace phase which was probably a 7:15 min/mi pace for a mile and a half. This began the tough phase of picking up the pace when I was a bit tired. I turned it up for the next 800 meters keeping it down to around a 6:45 min/mi pace. Then I pushed it for the final quarter mile and found that I could go below 6 min/mi pace, actually bottoming out at 5:20 min/mi.

I found that at my current level of fitness is fine with such running, I could gone harder or longer at anytime during the run. I can keep my legs interested in the fast paces by stretching out my stride when my turnover become too tiring. I am good with continuing to strive for this 45 minute 10K goal.

The mile segments don't match up with the interval efforts I described above, but the following are my splits:
- Mile 1, 9:56 (warm up)
- Mile 2, 7:06
- Mile 3, 7:16
- Mile 4, 6:58
- Mile 4.5, 9:36 (cool down)
Total: 4.49 miles, 36:03, 8:01 min/mi avg pace

Tuesday 10K Pace Intervals (3 x 1600m @ 6:58 min/mi)

Tonight I searched for a good 10K race training program as I really plan on running a strong race on 13 December at the Jingle All the Way 10K in DC. I think I found one at Running Planet. I fast-forwarded to through the plan to week 10 because the race is 3 weeks out and I have been training somewhat.

Today's workout involves the following:

• Tuesday - Standard warm up. Run 3 x 1600 meter repeats at 10K pace. After finishing the third 1600 meter repeat, immediately speed up to 5K pace for 800 meters. Do not rest between the third 1600 meter repeat and the 800 meters. Cool down with 800 meters at an easy pace.

The standard warm up is a really mild 10 minute jog. I am still thinking that I can beat my Jug Bay 10K time of 46:21 so I decided that my pace will be 7 min/mi, but my treadmill only increases by tenths of a mile so I ran at a 8.6 mph pace (6:58 min/mi). I was able to hold the paces without a lot of discomfort until the plan called for me to run a final half mile at a 5K pace. Given that I suspect I can run a 21 minute 5K I ratcheted it up to 9 mph (6:40 min/mi pace), but gave up after a quarter mile and jogged out the last 400m. Cooldown involved walking laps around my hot water heater.

Total workout: 5 miles, 44:23 (includes warmup, cooldown, and recovery jogs between intervals)

Recovery: I had one of my wife's L.A. Lite nutrition bars and a glass of water. I plan on sleeping well after the Ultimate Fighter is over.

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.