As a youth, I ran, yet I did not exist in a sense. 19 years passed. Today, I exist in one sense because I must run. Perhaps I run to escape the futility of my existence. Perhaps not. In either case, this blog, or whatever it is, will serve to chronicle my training as a runner, my development as a man, and ultimately my demise as a human, because all things pass, fade, retreat into the horizon--and while we run, as we run, the mirage that is the shimmering, glimmering future continues to assert itself just out of reach. And yet, as this picture up above connotes, it may still be beautiful. And so the question may be what is IT? What is it? What is IT?

Monday, May 30, 2011

5.30-6.5

5.30 7.5 miles AM in 51:40. 8.5 miles PM in 54:42 (6:26 pace)

16 miles total.

I realized today that I have maybe backed off the mileage a little too much and emphasized track workouts over some longer, harder runs. I dont know--Im just going to go with my gut and keep grinding it out. I know I am way better than my races are indicating so I am just going to "keep the faith" and just train hard and smart.

5.31 9 miles total 2 mile warm up. I then did a 400/800/2400/800/400 superset with a goal pace of 71/76,76/80,80,80,80,80,80/76,76/71.

I ended up doing 69/76,77/80,80,79,80,81,81/79,80/76. 3 miles in 15:38. 4 mile cool down.

I am very, very satisfied with this workout. I could not go faster really for those last 3 laps, but I also did not fall apart and felt like I could have kept going at an 80 second clip for a while. My fastest 3 mile workout on a track was previously 16:27 this year, so I am again satisfied.

I have logged 39.5 miles the past 3 days.

6.1.11 National Running Day. I headed out from work and impulsively decided to do a harder run than I had expected. I ended up running 10 miles in 61:32 with the first 8 miles in 47:54. I was tired from the last few days of running, but wanted to stay under 6 minutes per mile for as long as I felt I could based on how tired I felt initially. The last two miles I did in 13:38 and essentially jogged, but I'm working on speeding up all my runs at this point--even cool downs--as long as they still feel good.

I am loving this week of training. I missed those harder weeks.

6.2 10 miles 68:48.

6.3 3.5 miles AM easy.

9 miles PM. 1 mile warm up. Then a Pyramid with 200m recovery jogs between each rep that averaged 61 seconds. 400,400,800,800,1600,800,800,400,400.
My splits were 75,75,2:32,2:33,5:10,2:34,2:35,74,72. 3 mile cool down.

I was cooked the last 3 reps and had lactic acid build-up everywhere so I gutted those last few out. Not much rest there so I am thinking this was a nice workout. Hard workout week this week.

12.5 miles for the day.

6.4 10 miles (75 minutes).

6.5 5 miles AM easy. 5 Miles PM easy. 10 miles total.

77.5 miles for the week. Excellent week with several intense workouts.

Wednesday, May 25, 2011

5.23-5.29

5.23 OFF

5.24 7 miles with 5 strides (46:48)

5.25 Great workout tonight. I ran to PHS only to discover a track meet so I had to run back to work. 4.5 miles easy. I then drove to the cinder track at Woodman Park in Dover and warmed up .5 mile and did 12 by 400's with about 110 meter recovery jogs (average of 33 seconds).
I was shooting for 75 seconds but ended up going faster. I never looked at my watch whie running--I just wanted to go at a comfortably fast pace. My splits were 72.04, 71.2, 73.9, 72.6, 74.07, 75.9, 73.6, 73.3, 75.07, 72.1, 71.6, 72.6. 3.75 miles of running in 21 minutes even. 1.25 cool down.

10 miles total.

I really wanted to just average 75, but the pacing I went at was not over the top. It felt pretty smooth and so I went with it.

5.26 9.5 miles (71:34) I ended up on some trails in dover and got lost! I ran about 1.5 miles more than I wanted. I felt pretty good, but my legs were a little rubbery towards the end. I plan on taking it very easy the next 2 days.

5.27 2 miles easy

5.28 3 miles easy with 4 strides at about 80 percent of top speed.

5.29 2 miles warm up. 5k in 16:12. 1 mile cool down. 6 miles total.
8.5 miles PM in 60:29

46 miles total

Monday, May 16, 2011

5.16-5.22

5.16 3 miles AM easy. 5 Miles PM easy with first 2 miles with my oldest son, Gustave.

8 miles total for the day.

5.17 OFF My left calf was totally locked up all day.

5.18 1.5 mile warm up. 5 by 1 mile with 400m recovery jog (2 minutes). I did this on the track--no more treadmill running for me until next winter--It messes with my head.

Splits were 5:07, 5:09, 5:08, 5:10, 5:10. 6 miles total, including recovery in 33:43 (5:37 pace). 1.5 miles cool down.

Im very satisfied with this workout. My goal was to average about 5:10, so I was under my goal. In cutting down my mileage these last few weeks, Im slowly starting to feel much, much stronger. I cant wait for Redhook. With the exception of maybe the last repeat, these mile repeats were not completely killing me. I felt good.

9 miles total for the day.

5.19 7.25 miles in roughly 53 minutes. I ran with my son for a lot of it who did a track workout and tempo run on the way to the track.

5.20 8.75 miles with 5 strides (59:37)

5.21 AM 1 mile warm up and then 2 by 2800meter supersets. Goal was 1st 400 in 75, next 800 in 2:30, last mile in 5:20 for a time of 9:00. 800 meter recovery jog between each set (I did my 800 in 3:54).

Splits for set one were 69,77,76,82,81,81,77 for a time of 9:02. Second set was 71,77,77,84,84,84,74 for a time of 9:10. 2 miles cool down. I messed up with the last set in terms of pacing in the final mile, but Im still pleased. 4 miles of total work, including recovery, in 22:06.

I did the same workout back in August and went 9:33, 9:17, so the first set in particular was way faster. All in all, I am pleased and believe I am ready to smash my all time PR from 1990 of 15:47. I think my second set I just messed up with my pacing. I left a little too much in the tank to be able to bust a 34 in that last 200.

For the record, in my first set I went out in 31 for my first 200. I'm starting to develop some serious speed--at least for me!

7 miles total.

5 miles PM Easy (36:10) I did it around the track while Gustave did a track workout. He did 2 by 800s with 1 minute rest at 3:20, 3:18, then rested 3 minutes and did 2 by 400's with 1 minutes rest at 90, 88.

12 miles for the day.

5.22 5 miles easy on Redhook course with my son.

50 miles for the week.

Tuesday, May 10, 2011

5.9-5.15

5.9 6 miles around new castle in 44 minutes.

5.10 OFF

5.11 8 miles easy in 57:30

5.12 2.5 miles warm up outside. Then 2 sets of 4 by 600's with 200m (60-65 seconds) recovery jog; 600m jog between each set. Splits were 1:45, 1:46, 1:47, 1:48 for set 1. Set 2 was 1:48, 1:50, 1:50, 1:51. 4.25 miles of work including all recovery jogs in 24:59. 3 miles cool down.

Im pleased with this work-out, because it was on the track and not on the treadmill and I averaged about 72 second per 400 pace. My second set was slower, but 1:45 was just too fast anyhow.

9.75 Miles total for the day.

5.13 13.25 miles around the backroads of Dover (94 minutes).
I didnt mean to run so long, but Duncan's baseball practice kept going, so I decided to run for his entire practice. I'll be taking it easier tomorrow.

5.14 Im up north in NH for a wedding. 4 miles am easy before leaving for wedding. 6 miles pm in 37:55 with eight one minute strides. 1st three miles in 20:02 and then the last three in 17:53. Im working on form, pacing, etc. I felt good.

5.15 I had basically no time to run today so I snuck in a quick tempo run around a track up north in NH. 1/2 mile warm up and cool down. 3 mile tempo in 16:28. Splits were 5:35, 5:30, 5:23. I could have gone longer, but was risking being late for a family function.

51 miles total Decent week of training.

Tuesday, May 3, 2011

5.2-5.8

5.2 4 miles easy.

5.3 Very Short workout--I had to get my kids. Track workout. 1 mile warm up. 4 by 400's with about 60 meter recovery jog (25 seconds rest); 400m recovery jog; then 4 by 200's with about 60 meter recovery jog (25 seconds rest. .85 cool down. 4 miles total. 66, 71, 69, 71; 33,33,33,33.

Short decent workout. Very short rest. I dont know--Im tapering this week and recovering.

5.4 7 miles outside in 52 minutes.

For the first time in weeks, I've actually cut down the miles and NOT raced on my supposed easy days. I feel good.

5.5 4 miles outside in 29:53 with 6 100m strides.

5.6 3 miles easy outside.

5.7 2 mile warm-up. Children's Museum 5k in 16:10 (3rd place). 2 mile cool down. I was so nervous for this race I couldnt believe it. I was in the mix with Jim Johnson, the winner, and was actually leading him for the first 1.5 miles, so I know I am in his league, but simply dont have the right mindset.

He spoke to me afterwards and he gave me great pointers about training and look at racing differently. He is a great guy and I appreciate meeting him. He is a great runner, too, so it is exciting to think I can push him a bit.

5.8 1 mile warm up. 16:05 Mom's on the Run 5k (1st place). 1 mile cool down. I think my time really was 16:03, but everyone's time was off by 2 seconds--weird. Anyhow, I ran alone for this race and I am very happy with the results. I definitely felt a little beat from yesterday, but I took Jim Johnson's advice and just did my best. Even though I was only 5 seconds or so faster than yesterday, I gained tons of confidence, because I did so on heavy legs whereas yesterday I was rested. Tomorrow starts a whole new style of training that will be better geared toward what's best for me. I'm also going to stop obsessing about racing. It isn't healthy and today proved I dont need to do it. I ran alone and tired from yesterday and ran faster--enough said pretty much.

3 mile pm--easy.

37 miles for the week with two nice 5k's