Wednesday, September 28, 2016
I'm running double's (morning and night) for every run this week, so by design, my legs were a little tired when I started the 9 mile workout. I planned on running 1.5 for warm up, and then 6 at tempo, and then another 1.5 as cool down. Here are the tempo mile splits:
6:49, 6:39, 6:37, 6:32, 6:20, 6:09
I'm not quite fast enough to maintain very many miles at sub 6:20 right now, but I really want to start intensifying the leg turnover a little, so I kinda pushed it the last couple of miles.
After the run, I added a leg strengthening workout. Back in the good ol' days, I could knock out all six of these splits, sub 6:30 without much trouble ... but it's taking me a while to get back to that speed. But it's good for now!
Be great today.
Sunday, September 25, 2016
I only had 56 miles on the agenda this week, but it also included double runs, full core work, stair work, and a couple of leg workouts ... just like the old days.
Plus, it was the third straight week that I had a long run of 18 miles or more. I ran the first 16 miles of the 18 on Saturday at my BQ pace of 7:48, without stopping the clock, even while stopping at all my water stops ... so I was probably a little quicker than that. Here are the splits ...
8:32, 8:03, 7:55, 7:40, 7:42, 7:46, 8:02, 7:27, 8:04, 7:29, 8:28, 7:27, 7:59, 7:33, 7:19, 7:18
I recovery jogged the last two miles because it 85 degrees, with high humidity. I didn't really feel like I was pushing it too hard, even though it was pretty warm and I was losing a lot of fluids. Plus, I'd ran four miles the day before, and it was the fourth straight day of running ... something I don't do very often. Overall, it was a pretty positive run.
Next week starts a consecutive streak of 60 mile weeks, but I feel eager to attack it and look forward to the continued growth. It feels so good to be full throttle again.
Thursday, September 15, 2016
So on Thursday I attempted my first Progressive Run in a while. I warmed up and cooled down with a half mile each for a total of 9 miles ... but here are the splits for the 8 progressively faster miles ...
7:53 7:38 7:17 7:15 6:59 6:52 6:47 6:24
Although I hit my goal of getting progressively faster each mile during the run, there were a few things that need improvement.
First, I stopped to grab water three times. I couldn't help it ... I had to ... it was only 72 degrees, but it was literally 98% humidity and I was dying. And, when I stopped during this run, I stopped the clock. When I'm in really good shape I'll still stop for water but won't stop the clock - I either drink on the run, or just run faster for a minute to make up the time.
Secondly, there were way too inconsistent of gaps between the splits. And that's simply because I'm not in good enough shape to "feel" the pace right now. When I'm really locked in, I can pretty much tell exactly how fast I'm running simply by feel. All of the miles at specific paces really develop muscle memory and I manage the tempo much more effectively.
But that said, the main positive is that I was able to hit a couple of faster paces with the humidity being incredibly high, really without too much trouble. Plus, everything felt great when I was finished, with no issues.
So I'll keep plugging away - but so far so good!
Monday, September 12, 2016
On Saturday I ran my first 18 miler in quite a while, and focused on trying to average my Boston Marathon qualifying pace of 7:48/mile. The result ... 7:47/mile. I was thrilled! Granted, in the past when I've been in top shape I've turned in sub 7 minute 18 milers. But I'm older. Not in top shape. And it was a really good measuring stick of what I need to get to get to where I want to be.
The 18 miles concluded a 53 mile week of running, which was also a huge positive step forward. I had only been averaging in the upper 40's for the past month, but decided to push it a little. I added a double run on Wednesday, and at the end of it all I felt pretty good.
So what do you do on wobbly legs the day after your first 18 miles in quite sometime ... run a 10K of course! On Sunday, Michael and I ran the annual Plaza 10K on the Country Club Plaza in Kansas City. It's one of our favorite events, and with almost 3,000 runners, it's one of the largest stand alone 10K events in the country.
Last year I ran probably my best race of any event ever, winning the 126 runner 45-49 Age Group with a personal best 38:20, a 6:11/mile pace. But I understood a few things going into the race this year. One ... I was NO WHERE near that condition this year. And two ... even if I was, I just ran a pretty hard 18 miles the day before. So I decided to start slow the first couple of miles and then just ramp up a little toward the end without killing myself, for a good up-tempo recovery workout. And overall, it was mission accomplished.
I finished with a decent 44:36, which earned me 10th place in my Age Group. Here were my splits ...
8:44, 7:27, 6:49, 6:40, 6:46, 6:28
The splits actually look like a short version of some Tempo Runs I've done lately, so even though I ran fairly hard, I knew I hadn't pushed it too much. Overall, it was just a really great medium to high intensity workout.
So with about 10-12 weeks until my Fall marathon, I feel pretty good about where I'm at. I really want to Boston Qualify again ... but even though I ran an 18 miler at that pace this weekend ... I still have a lot of work to put in. But running hard again really seemed to get my mind right and hopefully I'll stay healthy as I get it rolling again. Have a great week!
Wednesday, August 17, 2016
Here are the splits for the 8 mile run:
8:04, 7:31, 6:59, 6:58, 6:50, 6:48, 6:42, 8:30
The temperature was only 72F with 90% humidity, so about normal for mid-August in the Midwest. But the course I ran had quite a few long hills and I've done very little hill running over the past few weeks. So overall I was fairly happy with the pace.
The main thing I'm trying to focus on is not going too fast too soon. At this point, I need to drop about 8-10 lbs and start increasing the distance. But more than that, I need to increase my core and hip work. I'm really weak through the middle right now and I can feel little twinges here and there simple due a weak core. But I've actually been adding a little more ab and hip work over the past few weeks, so hopefully I'll get right before long.
Anyway, the run wasn't anything to bang a gong about ... but it's a good benchmark. Have a good week.
Sunday, August 14, 2016
I think I've got a marathon targeted for November ... although I'll probably keep where and when to myself for a while. But if we sign up, it will be my goal to get my 8th Boston Qualifying time. With the shape I'm in, that will be a VERY lofty goal, but I know that it will refocus me. I've been gradually running more and more and even ran about 45 miles in the past week. So with the exception of my diet, I feel like I'm inching back into contention. But I've really got to get back to core and hip work.
So anyway ... not much to report other than I'm still alive and hopefully will back to full training in the next few weeks. Have a great week!
Thursday, July 14, 2016
We ran our annual Independence Day 5K in Lee's Summit a couple of weeks ago. And while we had a really great time at the event, I had slower than average finishing time. I'd set a modest goal of sub 20 minutes for the race, but came in at 20:04. Too much junk food and too little training.