Since Boston, I am falling into the same rut I did last year that if I don’t have a training plan I just wander around with no logic to my training. So I am ending that by starting up on my training for the Baystate half marathon in October with an 18 week plan that starts 06/20.
I am committed to cross training so I am going to follow the FIRST method of 3 quality runs and cross train the other days. I am getting an AQUAVEE pool trainer that will let me swim laps in my pool. My pool is a 26 foot octagon so I can’t swim laps and this product will allow me to. I am still using the TRX and like that a lot so the plan is to do a 20-30 minute TRX circuit then swim for 30 minutes.
To start getting ready for the training I need to start hitting the track and hill repeats. So this Wednesday night I will head to the track for some 400m repeats. I need to get ready for the Bridgeton 4 on the 4th race and I would like to run that in 31 minutes or less.
Cheers,
Tim
Tuesday, June 1, 2010
Thursday, May 20, 2010
Where have I been...
Well in the last couple of weeks I have been trying to get caught up on all of the spring chores around the house and on all of things I didn’t get to because of marathon training and because of that my running miles have suffered.
In my last post I stated that I was working on my diet and trying P90x. The diet is going “ok”, I am eating better but still don’t have the focus and time to micromanage my food intake but I have lost 5lbs and I think most of that is from the cutting back of bread and pasta. In regards to P90x, I have done 4 of the videos but I am finding it tough to stay focused during the workouts. It isn’t P90x it is me, I just have a hard time getting excited about something on the TV to motivate me to follow along without going “hey look at the cobweb let me go look at it” or anything else to distract me. See with running that isn’t an issue, I have a goal and once I start moving I keep going. So I have cut my running down to 3 times a week with nothing greater then 6 miles. I am still working out each day just not on the road or trail.
I have just picked up the TRX Suspension training system (www.fitnessanywhere.com) and I have used it 4 times so far and really like it. The TRX is a simple product that connects to any solid object that will support your weight and allows you to do numerous exercises that use your own body weight versus dumbbells or other weights. The tool is extremely portable and since there are no plates or bands to control the amount of weight/resistance you can jump from one exercise to another quickly. The best thing about the product is that it engages your Core on EVERY exercise you do and trust me I need that. I also like the thought that I can throw this in my backpack, go run in the woods, stop do a circuit on the TRX then run back home. I think this will be a great tool along with my kettlebells and P90x videos.
In regards to races, I have a 5k next week and a 4 miler in July but other then that I am not committing to anything while I focus on the weight loss and cross training.
Thanks
Tim
In my last post I stated that I was working on my diet and trying P90x. The diet is going “ok”, I am eating better but still don’t have the focus and time to micromanage my food intake but I have lost 5lbs and I think most of that is from the cutting back of bread and pasta. In regards to P90x, I have done 4 of the videos but I am finding it tough to stay focused during the workouts. It isn’t P90x it is me, I just have a hard time getting excited about something on the TV to motivate me to follow along without going “hey look at the cobweb let me go look at it” or anything else to distract me. See with running that isn’t an issue, I have a goal and once I start moving I keep going. So I have cut my running down to 3 times a week with nothing greater then 6 miles. I am still working out each day just not on the road or trail.
I have just picked up the TRX Suspension training system (www.fitnessanywhere.com) and I have used it 4 times so far and really like it. The TRX is a simple product that connects to any solid object that will support your weight and allows you to do numerous exercises that use your own body weight versus dumbbells or other weights. The tool is extremely portable and since there are no plates or bands to control the amount of weight/resistance you can jump from one exercise to another quickly. The best thing about the product is that it engages your Core on EVERY exercise you do and trust me I need that. I also like the thought that I can throw this in my backpack, go run in the woods, stop do a circuit on the TRX then run back home. I think this will be a great tool along with my kettlebells and P90x videos.
In regards to races, I have a 5k next week and a 4 miler in July but other then that I am not committing to anything while I focus on the weight loss and cross training.
Thanks
Tim
Monday, April 26, 2010
Race Report (just the summary)
First the good news:
1.) I finished my second marathon and I had the opportunity to run my second Boston Marathon.
2.) I had the opportunity to finish the Boston Marathon while my family watched from the bleachers in front of the Boston Public Library.
3.) The first 15 miles went as planned and I hit my splits for the 4:30-4:40 finish.
4.) The thrill of running with 26,000 other runners amongst 500,000 fans is an amazing thrill.
Now the not so good:
1.) Three weeks prior my right knee started to “speak to me” that it was tender and sore on a 14 mile run. The pain never stopped my run but since I never had an issue with my knee before this was uncharted territory for me. So I rested it and only did 3-4 runs in those last three weeks. I even taped the knee the Friday before with KT Tape (more to come on the product) and hoped that this would take care of the issue.
2.) The morning of the run was uneventful and the weather was great. The first 2 miles in my knee started to “speak to me” again. It was just a gentile reminder that it was going to be an issue. So I guess without noticing it I adjusted my gait to take some pressure off the knee.
Starting at the steep downhill coming into Newton Lower Falls around mile 15 my knee hurt and my lower legs and quads started to tighten. When the cramping started I was smart enough to slow my pace but I couldn’t shake the cramps.
3.) The remainder of the day was a painful run of cramping in my lower legs. It is hard to want to run but not be able to run.
4.) So where do I go from here? Well with over 5 hours to gather my thoughts I have made some choices about continuing to do Marathons:
My focus....
I have gone from 270-275 to as low as 210 but for the last year I have stayed at 225-230. Now this is still a great change in my lifestyle as my blood pressure and diabetes are under control but I need to focus on the weight loss goal. I have discussed it in the past that I need to focus on my diet and micro manage what I eat and make sure I eat enough to fuel my workouts and to push my metabolism into loosing weight but starting today I have committed myself to doing this.
So this morning I opened up the food log and promised myself that I am going to put as much focus into the nutrition as I have in my running.
I know I need to cross-train but I never made time for it and it cost me on the 19th. So starting Monday the P90x DVD’s I bought in January and have left on the shelf are going to be put into use.
What does this mean for my running?
I am cutting my runs down to three runs a week with the focus on quality:
Speed run
Tempo run
2 hour LSR in the woods on Sunday’s
The rest of my workouts will be done in the pool, yoga, P90x and on the bike. If I don’t do this I am going to open the door to injury. I am going to run the Baystate Half Marathon in October with the goal of breaking 2 hours and I will run as many 5k to 10k races as I can this year but no more Marathons.
Until I can get my weight under 200lbs and stay there I am just abusing my knees and legs training and running those distances. When I get below 200 I will choose another race besides Boston and run the 26.2 miles again. I don’t want to go back to Boston again until I know I can run miles 16 to 26.2 and enjoy them?
So my blog will still be about running for the remainder of the year but it will have more of a set focus on getting me to a thinner, leaner and less injured me. I hope you stick around for the ride. I will follow up with some updates on funny things I saw on the race, products I used etc.
ThanksTim
Monday, April 12, 2010
Tapering....
Those of you that know me, know that I have the patience of a 4 year old so this last week before I run the 114th Boston Marathon is torture for me. The only thing getting me through knows that the Taper is just as important to my preparation as the 20 mile run was.
Since my last update of the 21 mile run on the race route I started to cut back my running, the week before this past week do to work I only have 24 miles in and 14 of that was a long run. The last 14 mile long run was a nice run but somewhere on the run my right knee started hurting me. Well after the run the knee pain continued so I took a rest from running for 5 days. My logic was that if I did something to it that a 5 mile run would do more harm then good. So on Friday I did a slow mile run on the treadmill and felt no pain, on Saturday I went out for a “hilly” 3 mile run at sub marathon pace and that felt good so I had high hopes for Sunday. On Sunday I went out with the plan to run at least 90 minutes at MP+30 and did 8.81 miles at a 10:16 pace and felt great.
So now the hard part, I will go out for 2-3 runs this week to keep loose but other then that I am working to get focused for the marathon. All of you looking to follow my run my Bib# is 23708.
Cheers, Tim
Since my last update of the 21 mile run on the race route I started to cut back my running, the week before this past week do to work I only have 24 miles in and 14 of that was a long run. The last 14 mile long run was a nice run but somewhere on the run my right knee started hurting me. Well after the run the knee pain continued so I took a rest from running for 5 days. My logic was that if I did something to it that a 5 mile run would do more harm then good. So on Friday I did a slow mile run on the treadmill and felt no pain, on Saturday I went out for a “hilly” 3 mile run at sub marathon pace and that felt good so I had high hopes for Sunday. On Sunday I went out with the plan to run at least 90 minutes at MP+30 and did 8.81 miles at a 10:16 pace and felt great.
So now the hard part, I will go out for 2-3 runs this week to keep loose but other then that I am working to get focused for the marathon. All of you looking to follow my run my Bib# is 23708.
Cheers, Tim
Monday, March 29, 2010
21 days to go
Last big hurdle…
So this past week was my big week of training and the last of my 20+ runs before Boston. I had a good week of runs with a 9 mile tempo run on Friday with 5 miles at MP. On Sunday I did a 21 mile run from the start in Hopkinton to the 21 mile mark at BC College. This run is organized by the Hopkinton Running Club and unlike last year we didn’t have pouring rain but it was still cold. I awoke at 3:30 AM to fuel up and prepare and left my house around 6:30 AM.
I felt great and the plan was to stick to a 10:20 pace (MP+30 seconds) through 18 then run the last 3 miles at 9:50. Well here are the splits:
10:01
10:13
10:12
09:56
10:08
10:05
10:14
10:13
10:23
10:16
10:28
10:00
10:06
10:53
09:57
10:12
10:00
09:53
10:10
09:53
So you can see that I went out fast and was never able to settle into a 10:20 average pace. The run went ok but I did need to check out the restroom at the Ashland DD as I always have to on these training runs (glad that doesn’t happen race day) and I had to walk out some rear leg cramps at mile 18.
I love this run because it shows me the importance of PACE but I hate it because it makes me question everything I have done to date. I have found a great took for creating a Boston specific pace plan and I am going to try it. The goal is force myself to run controlled out of Hopkinton and save the energy for the hills of Newton. My BIB# is 23708 for those of you who want to follow my progress.
I have a 16 miler this weekend and then one last 12 mile run, so this boy is on the way to tapering at that my friend is good for the body and
So this past week was my big week of training and the last of my 20+ runs before Boston. I had a good week of runs with a 9 mile tempo run on Friday with 5 miles at MP. On Sunday I did a 21 mile run from the start in Hopkinton to the 21 mile mark at BC College. This run is organized by the Hopkinton Running Club and unlike last year we didn’t have pouring rain but it was still cold. I awoke at 3:30 AM to fuel up and prepare and left my house around 6:30 AM.
I felt great and the plan was to stick to a 10:20 pace (MP+30 seconds) through 18 then run the last 3 miles at 9:50. Well here are the splits:
10:01
10:13
10:12
09:56
10:08
10:05
10:14
10:13
10:23
10:16
10:28
10:00
10:06
10:53
09:57
10:12
10:00
09:53
10:10
09:53
So you can see that I went out fast and was never able to settle into a 10:20 average pace. The run went ok but I did need to check out the restroom at the Ashland DD as I always have to on these training runs (glad that doesn’t happen race day) and I had to walk out some rear leg cramps at mile 18.
I love this run because it shows me the importance of PACE but I hate it because it makes me question everything I have done to date. I have found a great took for creating a Boston specific pace plan and I am going to try it. The goal is force myself to run controlled out of Hopkinton and save the energy for the hills of Newton. My BIB# is 23708 for those of you who want to follow my progress.
I have a 16 miler this weekend and then one last 12 mile run, so this boy is on the way to tapering at that my friend is good for the body and
Monday, March 22, 2010
41 miles for 41 years on this blue orb...
Hello,
I started the week with a rest day and a birthday so not a bad way to kick off the week. The week was pretty good for running with both the weather and my own motivation levels being perfect. I did a 3.35 mile route on Tuesday as a speed run and dropped every mile split with the last mile at 8:00 minute pace and the last .35 at 7:35 pace. The runs on Wednesday and Thursday were pretty boring but due to family and work schedules that couldn't be helped. I had company coming over the weekend and since I had a 20 mile run on the books I did my long run on Friday so I could enjoy the weekend and not have to try to shuffle company with diet restrictions and long runs. The weather on Friday was great and after doing my weekly "I can read" program in my son's classroom I headed out.
I wanted to run 20 @ a 10:40 pace (MP+45 seconds) and have a HR at 75% or less. The run was fine, I felt great and my HR was 72% but I mentally struggled, I was bored. I run with an iPod and listen to Audiobooks, and I brought those but I just had a hard time staying focused. So I did 14 miles then decided to drive the 5 minutes home and do the last 6 on the treadmill while watching a movie. So with 20 miles done at the 10:40 pace I had the weekend to relax.
I finished the week with a 6 mile run on Sunday that was ok, it felt like my shoes weighed 20lbs the first 2 miles but once they got lighter it was a better run. So I finished my birthday week with 41 miles on the books (I know corny but who cares) and I only have one more 20+ mile run before I get to taper back with a 16 then 12 miler before the race.
Cheers,
Tim
I started the week with a rest day and a birthday so not a bad way to kick off the week. The week was pretty good for running with both the weather and my own motivation levels being perfect. I did a 3.35 mile route on Tuesday as a speed run and dropped every mile split with the last mile at 8:00 minute pace and the last .35 at 7:35 pace. The runs on Wednesday and Thursday were pretty boring but due to family and work schedules that couldn't be helped. I had company coming over the weekend and since I had a 20 mile run on the books I did my long run on Friday so I could enjoy the weekend and not have to try to shuffle company with diet restrictions and long runs. The weather on Friday was great and after doing my weekly "I can read" program in my son's classroom I headed out.
I wanted to run 20 @ a 10:40 pace (MP+45 seconds) and have a HR at 75% or less. The run was fine, I felt great and my HR was 72% but I mentally struggled, I was bored. I run with an iPod and listen to Audiobooks, and I brought those but I just had a hard time staying focused. So I did 14 miles then decided to drive the 5 minutes home and do the last 6 on the treadmill while watching a movie. So with 20 miles done at the 10:40 pace I had the weekend to relax.
I finished the week with a 6 mile run on Sunday that was ok, it felt like my shoes weighed 20lbs the first 2 miles but once they got lighter it was a better run. So I finished my birthday week with 41 miles on the books (I know corny but who cares) and I only have one more 20+ mile run before I get to taper back with a 16 then 12 miler before the race.
Cheers,
Tim
Monday, March 15, 2010
Training update, got to love "dial back weeks"
Hello,
Hard to believe that as of today I am 41, wow the year flew bye. So last weeks running was nice, I sensed my body needed a little rest so I gave it to it, I only did 4 runs for 30 miles. I did 5 on Tuesday, 5 on Wednesday and missed my Thursday run due to work. On Friday due to meetings I only got 5 miles in but I did it with splits that dropped each mile with an 8:30 finish for the last mile. The weather in NE for this past weekend was not very good, we had monsoon rains and winds so I decided to try out my new treadmill (killed the latest one, so that was 2 used treadmills dead in 12 months). I set up the new treadmill in the spare bedroom along with mounting a 19 inch TV/DVD combo unit on the wall and did 15 miles in 2:38:23. I wanted to do 18 but mentally I got bored and the family wanted to go for dinner.
So the next two weeks are big weeks for me with an upcoming 20 miler this week and 21 next week with 40-45 mile weeks. I will let everyone know how things progress this week for training and I am sure having the better treadmill just down stairs will help.
Tim
Hard to believe that as of today I am 41, wow the year flew bye. So last weeks running was nice, I sensed my body needed a little rest so I gave it to it, I only did 4 runs for 30 miles. I did 5 on Tuesday, 5 on Wednesday and missed my Thursday run due to work. On Friday due to meetings I only got 5 miles in but I did it with splits that dropped each mile with an 8:30 finish for the last mile. The weather in NE for this past weekend was not very good, we had monsoon rains and winds so I decided to try out my new treadmill (killed the latest one, so that was 2 used treadmills dead in 12 months). I set up the new treadmill in the spare bedroom along with mounting a 19 inch TV/DVD combo unit on the wall and did 15 miles in 2:38:23. I wanted to do 18 but mentally I got bored and the family wanted to go for dinner.
So the next two weeks are big weeks for me with an upcoming 20 miler this week and 21 next week with 40-45 mile weeks. I will let everyone know how things progress this week for training and I am sure having the better treadmill just down stairs will help.
Tim
Monday, March 8, 2010
only 6 weeks away
Hello,
So training last week after running the Hyannis Half Marathon was pretty quiet. I did 4 on Tuesday, 6 on Wednesday then 5 on Thursday with a 5 mile trail run on Friday. My big run of the week was a 20 miler on Sunday. I had plans on Sunday with the family so I was up at 3:30 to sit in my snuggie and eat applesauce while watching repeats of Law and Order. I got on the road at 6:10 and did 2 5 mile loops before hooking up with Sherri for the second half. My goal was to run 20 at 10:30-10:45 and stuck to 10:30 for 80% of it an finished with some SLOW miles in the woods to bring me to 20 miles in 3:35:14 for a 10:45 pace @ 76% MHR. Not a bad run.
Next week some speed and hills followed by 18 on Sunday.
Tim
So training last week after running the Hyannis Half Marathon was pretty quiet. I did 4 on Tuesday, 6 on Wednesday then 5 on Thursday with a 5 mile trail run on Friday. My big run of the week was a 20 miler on Sunday. I had plans on Sunday with the family so I was up at 3:30 to sit in my snuggie and eat applesauce while watching repeats of Law and Order. I got on the road at 6:10 and did 2 5 mile loops before hooking up with Sherri for the second half. My goal was to run 20 at 10:30-10:45 and stuck to 10:30 for 80% of it an finished with some SLOW miles in the woods to bring me to 20 miles in 3:35:14 for a 10:45 pace @ 76% MHR. Not a bad run.
Next week some speed and hills followed by 18 on Sunday.
Tim
Monday, March 1, 2010
Chunky 41 year old's Race Report...
So, this weekend I went down to Hyannis for the 30th Hyannis Marathon to run the half marathon for the second year in a row. I went down Saturday late morning, by myself as Deborah, Alex and Gracie stay home in Northbridge. I was able to get to the expo and register and check out the exhibitors. I was glad to be able to meet up with Rick and Dick Hoyt again this year and talk about there race in May and this year’s Boston. I then went over and talked with Mary McManus (http://newworldgreetings.blogspot.com/) and her husband Tom as they were there as an exhibitor with copies of her latest book of poetry. It was nice to catch up with Mary.
I brought down to Hyannis my 2009 Boston Marathon poster and I was able to get Mary to sign it along with Rick and Dick Hoyt, Frank Shorter and Bill Rogers so now I just need to get it framed to hang in Alex’s room.
After lunch at the British Beer Company I spent the day relaxing and went to the pasta dinner that evening to listen to Frank and Bill discuss there views on the Olympics, marathons and running in general. I went to bed early and was up at 5:30 AM to prepare for the race.
My morning routine went well, the weather race day was 38 degrees and overcast but no rain or snow projected till later in the day. Since I was staying at the host hotel I avoided the bathroom lines and the congestion and hung out in my room until 45 minutes before the race. Now I am normally just happy finishing the race, maybe setting a PR but placing in my division is not something I shoot for, but this race had a Clydesdale 226+ Master’s category and the last two years a 2:04:25 won the division so I had it in the back of my head that I might be able to place or win this division if I ran my normal half marathon. So I geared my self up for setting a PR, placing in my division and maybe breaking sub two hours, well I did 2 out of 3.
The start of the race was a little delayed but overall very smooth. Overall I ran a very good and smart race. I did have some fluctuations in pace between miles for there first 10 miles but most of all I was consistent.
Here are the splits:
M1: 9:29
M2: 8:53
M3: 9:38
M4: 8:59
M5: 9:06
M6: 9:30
M7: 9:16
M8: 9:07
M9: 9:28
M10: 9:08
M11: 9:12
M12: 8:59
M13: 8:50
.1 7:57
I knew at mile 10 when I was at about 93 minutes that a sub 2 hour race was going to be a tough target to hit but a PR was within reach. I liked the splits but the jumps from 9’s to 9:30’s tells me I lost focus but I love the drops below nine for the last 2.1 miles. I ran at an average 80% MHR with a max of 90% so I have a sub 2 hour race in me.
After crossing the finish line and meeting up with Mary to say hello I went in for a bagel and see if I placed in my division. I waited around and found out I placed 3rd with a 2:01:42 and set a PR (prior was a 2:04:18 in Portland in 2008) so I was thrilled. I was honored to have Frank Shorter present me with the 3rd place medal and then to run into Bill Roger’s and he shared some kind words with me about running and my accomplishment in running to date.
Overall, I couldn’t ask for a better race and it was nice to set a PR and it was nice to run a clean race without fueling issues, “bio” issues, cramping etc. When I look back at yesterday it was a great confidence builder for Boston that my training is where it should be at this point.
I brought down to Hyannis my 2009 Boston Marathon poster and I was able to get Mary to sign it along with Rick and Dick Hoyt, Frank Shorter and Bill Rogers so now I just need to get it framed to hang in Alex’s room.
After lunch at the British Beer Company I spent the day relaxing and went to the pasta dinner that evening to listen to Frank and Bill discuss there views on the Olympics, marathons and running in general. I went to bed early and was up at 5:30 AM to prepare for the race.
My morning routine went well, the weather race day was 38 degrees and overcast but no rain or snow projected till later in the day. Since I was staying at the host hotel I avoided the bathroom lines and the congestion and hung out in my room until 45 minutes before the race. Now I am normally just happy finishing the race, maybe setting a PR but placing in my division is not something I shoot for, but this race had a Clydesdale 226+ Master’s category and the last two years a 2:04:25 won the division so I had it in the back of my head that I might be able to place or win this division if I ran my normal half marathon. So I geared my self up for setting a PR, placing in my division and maybe breaking sub two hours, well I did 2 out of 3.
The start of the race was a little delayed but overall very smooth. Overall I ran a very good and smart race. I did have some fluctuations in pace between miles for there first 10 miles but most of all I was consistent.
Here are the splits:
M1: 9:29
M2: 8:53
M3: 9:38
M4: 8:59
M5: 9:06
M6: 9:30
M7: 9:16
M8: 9:07
M9: 9:28
M10: 9:08
M11: 9:12
M12: 8:59
M13: 8:50
.1 7:57
I knew at mile 10 when I was at about 93 minutes that a sub 2 hour race was going to be a tough target to hit but a PR was within reach. I liked the splits but the jumps from 9’s to 9:30’s tells me I lost focus but I love the drops below nine for the last 2.1 miles. I ran at an average 80% MHR with a max of 90% so I have a sub 2 hour race in me.
After crossing the finish line and meeting up with Mary to say hello I went in for a bagel and see if I placed in my division. I waited around and found out I placed 3rd with a 2:01:42 and set a PR (prior was a 2:04:18 in Portland in 2008) so I was thrilled. I was honored to have Frank Shorter present me with the 3rd place medal and then to run into Bill Roger’s and he shared some kind words with me about running and my accomplishment in running to date.
Overall, I couldn’t ask for a better race and it was nice to set a PR and it was nice to run a clean race without fueling issues, “bio” issues, cramping etc. When I look back at yesterday it was a great confidence builder for Boston that my training is where it should be at this point.
Monday, February 22, 2010
Making progress
Boy getting old sucks, I am sore today and as much as I would like to think this it was the 17 mile run yesterday I think age had a lot more to do with it then the distance. The running has been going well, I got my Suunto Heart Rate Monitor fixed so I am now able to use the footpod on the treadmill for more accurate distance and more importantly EFFORT levels. My runs have been getting faster and last week I averaged sub 10's for the majority of the runs. I was forced to run the dreadmill more then I wanted but with the little guy home for school vacation, gettting a run in on the dreadmill versus no run was all I could do.
The week before I did 14.4 in 2 1/2 hours and struggled with boredom on the run, this weekend I teamed up with my friend Matt Cloyd for my Sunday run on the race route. We met at 7AM in Hopkinton at the starting line and ran 16.2 to the Starbucks at Newton Lower Falls. I was able to sweet talk my wife into picking us up (I think she only came to get me because Matt needed a ride to, or I would still be there). Now Matt is 26 and ran Boston (his first marathon also) last year at a 3:40 so I knew running a 10 minute pace was out of the question. It was a great test form me since I needed to see what I had in me for my Hyannis run, so we ran 9:20-9:30 and finished in 2 hours and 25 minutes for an average 9:19 pace which is 41 seconds per mile under my Marathon time. My only complaints about the run was the recurring need to find a restroom at miles 4-6 that plague me on my training runs regardless of how hard I monitor my fueling the day before a run. I think it is nerves because on my races I haven't had the issue.
The time flew since Matt and I talked and got caught up on what has happened since last April. So with that run under my belt and close to 40 miles for the week I am going to try to set a PR for the 1/2 marathon this weekend in Hyannis (2:04:18 is my best). I am going to push it and if I can do the first 10 in under 90 minutes I will push 100% for the last 5k, if I am off the 10 mile time I will relax and run it in to prevent injury.
So 8 more weeks and counting and look for my race report next Monday after Hyannis.
Tim
The week before I did 14.4 in 2 1/2 hours and struggled with boredom on the run, this weekend I teamed up with my friend Matt Cloyd for my Sunday run on the race route. We met at 7AM in Hopkinton at the starting line and ran 16.2 to the Starbucks at Newton Lower Falls. I was able to sweet talk my wife into picking us up (I think she only came to get me because Matt needed a ride to, or I would still be there). Now Matt is 26 and ran Boston (his first marathon also) last year at a 3:40 so I knew running a 10 minute pace was out of the question. It was a great test form me since I needed to see what I had in me for my Hyannis run, so we ran 9:20-9:30 and finished in 2 hours and 25 minutes for an average 9:19 pace which is 41 seconds per mile under my Marathon time. My only complaints about the run was the recurring need to find a restroom at miles 4-6 that plague me on my training runs regardless of how hard I monitor my fueling the day before a run. I think it is nerves because on my races I haven't had the issue.
The time flew since Matt and I talked and got caught up on what has happened since last April. So with that run under my belt and close to 40 miles for the week I am going to try to set a PR for the 1/2 marathon this weekend in Hyannis (2:04:18 is my best). I am going to push it and if I can do the first 10 in under 90 minutes I will push 100% for the last 5k, if I am off the 10 mile time I will relax and run it in to prevent injury.
So 8 more weeks and counting and look for my race report next Monday after Hyannis.
Tim
Monday, February 8, 2010
da funk.....
After the last two weeks of running were my LSR were “crap” pun intended I was hoping this past week would be a redeeming week. I normally take Monday’s off for rest but since I barely ran on Sunday I jumped in on Monday for a 4 mile run, I did 6 on Tuesday, took Wednesday off then did 5 on Thursday in my new shoes and then 10 on Friday followed by 6 on Saturday and 7 on Sunday.
I have been running in New Balance 769 for the last 2 years and decided I wanted to try something lighter and more Neutral so I found a pair of Zoot Ultra TT 2.0 shoes (http://www.amazon.com/Mens-Zoot-Ultra-Running-Shoe/dp/B001Q5RNX0) from online for $56 and decided to try them. I wore them on Thursday for a 5 mile run on the treadmill and they felt nice, so on my 10 miler on Friday I wore them and they have been on my feet ever since. I like the feel of them and at $56 I might get a second pair.
I was in Maine over the weekend and had to fit my running in with family obligations so my run on Saturday was on the treadmills at Planet Fitness in Portland where I am positive 80% of those there were there to show off there body in an attempt to hook up and or find a mate. I had made plans to run 7-9 with Kevin (http://kmark9.blogspot.com/) on Sunday but those plans got scratched, I am sure he and I will hook up once before the Pineland Farm Challenge to run someday? So me and the family departed from Maine on Sunday morning with Starbucks in hand and returned to MA. I was able to get 7 miles in that afternoon so not a bad day and I am happy with 38 miles for the week.
This week I am going to rest today and tomorrow I am going to do my speed workout and on Thursday I am going to run the parking garage at my office for hill repeats. Now my runs have been in a funk and I think the reason is 99% mental, I am a social creature and my runs lately have been on my own so my mind has been able to trick me to stop every mile or so for a few seconds to re-group my thoughts then start back up which isn’t a big deal but it is throwing my concentration off. I am also fighting a dull pain in my lower left that I need to just deal with and I am letting that win. So to fight back this Sunday I am going to find someone to run my 17 miler with since I run best when I forget about running and run my “trap” for the whole time. So that is the plan, now can I stick to it is the question?
Cheers,
Tim
I have been running in New Balance 769 for the last 2 years and decided I wanted to try something lighter and more Neutral so I found a pair of Zoot Ultra TT 2.0 shoes (http://www.amazon.com/Mens-Zoot-Ultra-Running-Shoe/dp/B001Q5RNX0) from online for $56 and decided to try them. I wore them on Thursday for a 5 mile run on the treadmill and they felt nice, so on my 10 miler on Friday I wore them and they have been on my feet ever since. I like the feel of them and at $56 I might get a second pair.
I was in Maine over the weekend and had to fit my running in with family obligations so my run on Saturday was on the treadmills at Planet Fitness in Portland where I am positive 80% of those there were there to show off there body in an attempt to hook up and or find a mate. I had made plans to run 7-9 with Kevin (http://kmark9.blogspot.com/) on Sunday but those plans got scratched, I am sure he and I will hook up once before the Pineland Farm Challenge to run someday? So me and the family departed from Maine on Sunday morning with Starbucks in hand and returned to MA. I was able to get 7 miles in that afternoon so not a bad day and I am happy with 38 miles for the week.
This week I am going to rest today and tomorrow I am going to do my speed workout and on Thursday I am going to run the parking garage at my office for hill repeats. Now my runs have been in a funk and I think the reason is 99% mental, I am a social creature and my runs lately have been on my own so my mind has been able to trick me to stop every mile or so for a few seconds to re-group my thoughts then start back up which isn’t a big deal but it is throwing my concentration off. I am also fighting a dull pain in my lower left that I need to just deal with and I am letting that win. So to fight back this Sunday I am going to find someone to run my 17 miler with since I run best when I forget about running and run my “trap” for the whole time. So that is the plan, now can I stick to it is the question?
Cheers,
Tim
Thursday, February 4, 2010
Running Update
Hello, I know it has been a while so here is an update on my running as get ready to end my 6th week of training for Boston:
My runs during the week have been going well in regards to miles but quality in regards to getting in Tempo Runs and Speed/Hills workouts has lacked. These runs have turned into 10 min pace treadmill runs for no other reason then me being lazy.
I have done way more treadmill runs then I wanted to do but with work and life it has been hard to get outside when a lot of my runs have been late at night.
My last two long runs have been disasters; two weeks ago I made the “rookie” mistake of not watching what I ate the Saturday before my long run and ate Hot Wings, Chili and then McDonald’s for dinner the night before. So on my 15 mile run the next morning my stomach revolted and after two bathroom stops I called it quits at mile 8.
Last week I was all ready to redeem myself with a good run (due to the weather it was going to be on the treadmill) that Sunday. Well, thanks to a stomach bug that hit me on Saturday night, I only got 4 miles in on Sunday.
So with that said, I am back running this week, on the treadmill and I trying to get myself out of this funk. I am traveling to Freeport, ME this weekend so I am thinking I will do my 15-17 long run tomorrow so I only have to do 7-9 over the weekend while up in ME.
Cheers,
Tim
My runs during the week have been going well in regards to miles but quality in regards to getting in Tempo Runs and Speed/Hills workouts has lacked. These runs have turned into 10 min pace treadmill runs for no other reason then me being lazy.
I have done way more treadmill runs then I wanted to do but with work and life it has been hard to get outside when a lot of my runs have been late at night.
My last two long runs have been disasters; two weeks ago I made the “rookie” mistake of not watching what I ate the Saturday before my long run and ate Hot Wings, Chili and then McDonald’s for dinner the night before. So on my 15 mile run the next morning my stomach revolted and after two bathroom stops I called it quits at mile 8.
Last week I was all ready to redeem myself with a good run (due to the weather it was going to be on the treadmill) that Sunday. Well, thanks to a stomach bug that hit me on Saturday night, I only got 4 miles in on Sunday.
So with that said, I am back running this week, on the treadmill and I trying to get myself out of this funk. I am traveling to Freeport, ME this weekend so I am thinking I will do my 15-17 long run tomorrow so I only have to do 7-9 over the weekend while up in ME.
Cheers,
Tim
Monday, January 11, 2010
Week 2 of Marathon Training
Hello,
So the week of 1/4 was what I thought was to be week 1 of Boston training but it appears I read my own matrix wrong and I started a week late. So this past week I jumped right into running every day except Monday and Saturday. I got in my Speed run (via the dreadmill) but missed my Tempo run because I let work control my schedule on Friday and took the easy out of doing a run on the dreadmill. I rested on Saturday in prep for my long run on Sunday. I awoke at 4:30AM to see the outside temp at a lovely 4 degrees so I dressed and got ready. I wanted to be running by 7AM but ran late so I started at 7:30 and since I was meeting a friend at 8:30 for the second part of my run my first 7 turned to 5. The run went nice, I thought I should shot for 10:45 to 11 minute pace (MP+45 to 60) but 10:20 seemed to be the pace my body demanded. I missed a loop in the second part due to talking so my back 7 became 6. Overall I did 11.5 in 1:57:45 and finished the last .5 @ a 7:50 pace. I finished the week @ 31 miles and felt good about it.
Tim
So the week of 1/4 was what I thought was to be week 1 of Boston training but it appears I read my own matrix wrong and I started a week late. So this past week I jumped right into running every day except Monday and Saturday. I got in my Speed run (via the dreadmill) but missed my Tempo run because I let work control my schedule on Friday and took the easy out of doing a run on the dreadmill. I rested on Saturday in prep for my long run on Sunday. I awoke at 4:30AM to see the outside temp at a lovely 4 degrees so I dressed and got ready. I wanted to be running by 7AM but ran late so I started at 7:30 and since I was meeting a friend at 8:30 for the second part of my run my first 7 turned to 5. The run went nice, I thought I should shot for 10:45 to 11 minute pace (MP+45 to 60) but 10:20 seemed to be the pace my body demanded. I missed a loop in the second part due to talking so my back 7 became 6. Overall I did 11.5 in 1:57:45 and finished the last .5 @ a 7:50 pace. I finished the week @ 31 miles and felt good about it.
Tim
Monday, January 4, 2010
2009 recap and 2010 look forward
Hello, I apologize for these huge gaps in my postings as the only excuses I have are the standard, life is to busy etc, etc.
Well, as I look back 2009 was not that bad of a year in running terms for me, my only complaint is that I didn’t run a lot of the races I wanted to run due to family and work commitments. The lack of races impacted the quality of my running since I work best with a running schedule tied to a set race. If I am training for a half marathon then the 10 mile long run is not flexible, if there is no training plan then 10 miles becomes 6 and so forth. I did stay injury free in 2009, get in 1000 miles, find a new love for running the trails in my back yard, run the Boston Marathon and most of all continue my love of running.
My holidays were great and with a 7 year old son it is hard not to get caught up in the holiday spirit. Here is what Santa brought me running related (like you care if I got a new sweater):
Micro spikes
Hand water bottle
New gortex trail shoes
Mini gaiters
In regards to 2010, well I start my Boston Marathon training for 2010 this week so that is my top priority but here is my wish list for running adventures for 2010:
Hyannis Half marathon
Clara Barton Diabetes run in Oxford
Boston Marathon
Pineland Farms Trail Challenge (50k is the goal)
Bridgeton 4 on the 4th
TVFR Trail Series
Falmouth Road Race
Baystate Marathon
fall half marathon
1500 miles for the year without injury
So as I am starting my training for Boston this week I am looking to update the blog on Monday’s with a status for the past week and plans for the up coming week.
Plans for the week of 01/04 to 01/09:
Monday: Rest, cross training
Tuesday: 5 miles of speed workout (800’s on treadmill)
Wednesday: 6 miles easy (MP+45sec)
Thursday: 5 miles on a hilly route
Friday: 8 mile tempo with 2 warm up, 4 @ MP-15, then 2 cool down
Saturday: Rest
Sunday: 14 miles LONG AND SLOW
In between these runs I am trying to add in some cross training at the pool or yoga.
Cheers,
Tim
Well, as I look back 2009 was not that bad of a year in running terms for me, my only complaint is that I didn’t run a lot of the races I wanted to run due to family and work commitments. The lack of races impacted the quality of my running since I work best with a running schedule tied to a set race. If I am training for a half marathon then the 10 mile long run is not flexible, if there is no training plan then 10 miles becomes 6 and so forth. I did stay injury free in 2009, get in 1000 miles, find a new love for running the trails in my back yard, run the Boston Marathon and most of all continue my love of running.
My holidays were great and with a 7 year old son it is hard not to get caught up in the holiday spirit. Here is what Santa brought me running related (like you care if I got a new sweater):
Micro spikes
Hand water bottle
New gortex trail shoes
Mini gaiters
In regards to 2010, well I start my Boston Marathon training for 2010 this week so that is my top priority but here is my wish list for running adventures for 2010:
Hyannis Half marathon
Clara Barton Diabetes run in Oxford
Boston Marathon
Pineland Farms Trail Challenge (50k is the goal)
Bridgeton 4 on the 4th
TVFR Trail Series
Falmouth Road Race
Baystate Marathon
fall half marathon
1500 miles for the year without injury
So as I am starting my training for Boston this week I am looking to update the blog on Monday’s with a status for the past week and plans for the up coming week.
Plans for the week of 01/04 to 01/09:
Monday: Rest, cross training
Tuesday: 5 miles of speed workout (800’s on treadmill)
Wednesday: 6 miles easy (MP+45sec)
Thursday: 5 miles on a hilly route
Friday: 8 mile tempo with 2 warm up, 4 @ MP-15, then 2 cool down
Saturday: Rest
Sunday: 14 miles LONG AND SLOW
In between these runs I am trying to add in some cross training at the pool or yoga.
Cheers,
Tim
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