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
Monday, March 29, 2010
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.
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