10.25 10 Miles in 71 minutes. Per advice offered from Bob Wiles, I resisted the temptation to try and race the clock or anything like that. I need to learn that easy days are easy days. It is about getting the mileage in, not beating the clock!
10.26 6.5 miles in 45:19. I again ran easy and may take off tomorrow or only run 3 or 4 miles.
10.27 6 miles in 49 minutes. I am just taking it easy now and allowing my legs to recover, which is something I really must do as I taper for the half marathon. I am feeling stronger, but understand that I must recover from this point forward. I'll do a track workout this weekend and see where I am at, but I suspect I'll be much faster than I have been able to muster the last 6 weeks because I have just been beating my legs up.
10.28 I planned on taking today off, but stepping outside after work I had to go for a run. 5 easy miles in 42 minutes--then I worked out and lifted wieghts and did the eliptical for a hard 18 minutes. My legs feel good.
10.29 4.5 miles in 36:34. 15 minutes on the eliptical.
10.30 OFF
10.31 5 miles in 41:27. 20 Minutes on eliptical.
37 miles total
I am going with my gut and just going easy for this week. I think less is more for me. If I am going to be ready for 11.14, I need to be fresh.
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?
Tuesday, October 26, 2010
Wednesday, October 20, 2010
10.18-10.24
10.18 4 miles easy
10.19 7 miles at a comfortable pace. Splits were 6:54, 6:40, 6:43, 6:46, 6:37, 6;26, 6:27 (46:33).
10.20 8.5 miles on the roads around New Castle in 51:33. This was a sweet workout I think. I started out the first minute sort of jogging and then decided to do a hybrid tempo workout and picked the pace up and ran my first 1.25 miles in 6:58, jogged for .5 mile, ran 1.25 miles in 6:29 (mile in 5:11 and then a 78 quarter mile), jogged for .5 mile, then ran .5 mile in 2:33, then jogged for .5 mile, then ran .25 mile in 73, then jogged .12, then ran .25 mile in 72, then jogged for .25 mile, then ran .5 mile in 2:39 (Started feeling tired now), then jogged for .25 mile, then ran .25 mile in 76, then jogged .12, then ran .25 mile in 76, then jogged .5 mile, then ran 1 mile in 5:49 (I just wanted to break 6 minutes), then jogged .25 mile.
All in all, I think this was a pretty sweet workout--definitely some hills, which slowed me down on some of these splits---so I believe there was real value here.
10.21 6.5 miles on a treadmill at 4% incline. (46:50)
10.22 5 miles AM (35:54). 5.5 miles PM. 1.5 mile warm up. 2 800's with 400 meter jog recoveries. 2:27, 2:26. Then 2 400's with 200 meter recoveries at 69,69. 1.75 mile cool down.
Honestly--I have lost some speed and I know deep down my legs are still fried from all my training. But, I am going to push through and then taper the last 2 weeks before the seacoast half. In either case, I need to continue interjecting some speed into my workouts, because I felt the lactic acid building up big time in that second 800.
10.5 miles total for the day
10.23 5 miles am with 2 800's mixed in with a quarter mile rest in between at 2:35, 2:33. 3 miles pm 3 miles with some sprints mixed in at my son's cross country championship.
10.24 9 miles in 62:44.
53.5 miles total
10.19 7 miles at a comfortable pace. Splits were 6:54, 6:40, 6:43, 6:46, 6:37, 6;26, 6:27 (46:33).
10.20 8.5 miles on the roads around New Castle in 51:33. This was a sweet workout I think. I started out the first minute sort of jogging and then decided to do a hybrid tempo workout and picked the pace up and ran my first 1.25 miles in 6:58, jogged for .5 mile, ran 1.25 miles in 6:29 (mile in 5:11 and then a 78 quarter mile), jogged for .5 mile, then ran .5 mile in 2:33, then jogged for .5 mile, then ran .25 mile in 73, then jogged .12, then ran .25 mile in 72, then jogged for .25 mile, then ran .5 mile in 2:39 (Started feeling tired now), then jogged for .25 mile, then ran .25 mile in 76, then jogged .12, then ran .25 mile in 76, then jogged .5 mile, then ran 1 mile in 5:49 (I just wanted to break 6 minutes), then jogged .25 mile.
All in all, I think this was a pretty sweet workout--definitely some hills, which slowed me down on some of these splits---so I believe there was real value here.
10.21 6.5 miles on a treadmill at 4% incline. (46:50)
10.22 5 miles AM (35:54). 5.5 miles PM. 1.5 mile warm up. 2 800's with 400 meter jog recoveries. 2:27, 2:26. Then 2 400's with 200 meter recoveries at 69,69. 1.75 mile cool down.
Honestly--I have lost some speed and I know deep down my legs are still fried from all my training. But, I am going to push through and then taper the last 2 weeks before the seacoast half. In either case, I need to continue interjecting some speed into my workouts, because I felt the lactic acid building up big time in that second 800.
10.5 miles total for the day
10.23 5 miles am with 2 800's mixed in with a quarter mile rest in between at 2:35, 2:33. 3 miles pm 3 miles with some sprints mixed in at my son's cross country championship.
10.24 9 miles in 62:44.
53.5 miles total
Tuesday, October 12, 2010
10.11-10.17
10.11 4 miles in am in 33:34 with my son. 7 miles pm in 50:31. 11 miles total
10.12 6 miles easy in 43 minutes or so.
10.13 2.5 miles in 15:54. 1.25 mile cool down. This was a mellow workout done while I was waiting for my son's cross country race. 3.75 miles
10.14 I wont be running the Great Bay 5k because my son has his cross country championship that day--so I decided to do a mock half marathon today around new castle and I am very pleased with the results.
I ran 13.1 miles in 1:18:01! Under 6 minutes a mile and I totally felt in command and really not very winded at the end.
Here are my splits:
6:32, 6:08, 5:54, 5:56, 5:52, 5:53, 5:53, 5:53, 5:53, 5:55, 5:58, 5:54, 5:49, last .1 in 31 seconds.
I plan on running the Seacoast Half Marathon and believe I can go under 1:15, maybe lower.
I wont run today and will take it easier this weekend. They key is not to overdo things--that is how I am getting my legs back.
10.15 40 minutes on elliptical.
10.16 10.15 miles in 67:40. I started out at 7 minute pace and slowly picked it up. Easy run.
10.17 4 miles in 30 plus minutes (Recovery day)
48 miles total
10.12 6 miles easy in 43 minutes or so.
10.13 2.5 miles in 15:54. 1.25 mile cool down. This was a mellow workout done while I was waiting for my son's cross country race. 3.75 miles
10.14 I wont be running the Great Bay 5k because my son has his cross country championship that day--so I decided to do a mock half marathon today around new castle and I am very pleased with the results.
I ran 13.1 miles in 1:18:01! Under 6 minutes a mile and I totally felt in command and really not very winded at the end.
Here are my splits:
6:32, 6:08, 5:54, 5:56, 5:52, 5:53, 5:53, 5:53, 5:53, 5:55, 5:58, 5:54, 5:49, last .1 in 31 seconds.
I plan on running the Seacoast Half Marathon and believe I can go under 1:15, maybe lower.
I wont run today and will take it easier this weekend. They key is not to overdo things--that is how I am getting my legs back.
10.15 40 minutes on elliptical.
10.16 10.15 miles in 67:40. I started out at 7 minute pace and slowly picked it up. Easy run.
10.17 4 miles in 30 plus minutes (Recovery day)
48 miles total
Monday, October 4, 2010
10.4-10.10
10.4 6 miles in 46:58. On trails and still in Stowe. I am leaving Stowe later today (unfortunately).
10.5 5 miles total. 1 mile warm up. 2 by 400's with 200m recovery in 66, 67. 1 mile and then another 400 in 66. Then 2 miles with 4 100 meter strides all out in last mile.
Clearly, my legs are fried from the last 3 months of training. It is important i do some sort of speed training now, but I need to cut my distance in half for the next week or two to get my legs back. I am bummed, but I really trained very hard this summer without the proper base. Cardio-wise, I feel great--but my legs are just heavy as all hell all the time. After some research into this, I think I need to simply back off for right now.
10.6 5 miles easy--35 minutes
10.7 OFF
10.8 5 Miles am Easy. 6 Miles afternoon. I started out my first .25 mile in 1:41 and then just started to work my way down. I ended up running 4 miles in 22:41. I then did 400 200's with 200 recovery jogs at 28, 29, 30, 29 I cooled down 1 mile. My legs feel better!
10.9 OFF
10.10 14 miles in 1:32:20. This was under 6:40 pace and felt easy. My legs are obviously back.
41 total miles
10.5 5 miles total. 1 mile warm up. 2 by 400's with 200m recovery in 66, 67. 1 mile and then another 400 in 66. Then 2 miles with 4 100 meter strides all out in last mile.
Clearly, my legs are fried from the last 3 months of training. It is important i do some sort of speed training now, but I need to cut my distance in half for the next week or two to get my legs back. I am bummed, but I really trained very hard this summer without the proper base. Cardio-wise, I feel great--but my legs are just heavy as all hell all the time. After some research into this, I think I need to simply back off for right now.
10.6 5 miles easy--35 minutes
10.7 OFF
10.8 5 Miles am Easy. 6 Miles afternoon. I started out my first .25 mile in 1:41 and then just started to work my way down. I ended up running 4 miles in 22:41. I then did 400 200's with 200 recovery jogs at 28, 29, 30, 29 I cooled down 1 mile. My legs feel better!
10.9 OFF
10.10 14 miles in 1:32:20. This was under 6:40 pace and felt easy. My legs are obviously back.
41 total miles
Wednesday, September 29, 2010
9.27-10.3
I am taking things a little easy this week, as my legs feel heavy and overall I am feeling some aches and pains. I do not think this will have any long-term effect on my training. I'll still get in 40 to 45 miles this week I think.
9.27 Off Cross trained 25 minutes on an eliptical machine.
9.28 4 miles very easy in 33 minutes or so.
9.29 6 miles in 41 minutes
9.30 4 miles am; PM--1 mile warm up and then 2 1 mile repeats in 5:07, 5:08 with 400 recover jog inbetween with 1.75 cool down 5 miles total.
This pm workout just stunk--but I had insomnia the night before and did not sleep for one second, so that did not help. I am feeling sluggish, but I will try not to read too much into it. I'll do another track workout later this week and expect to do much more and just better overall. I'm in a rut mentally, too, so I'm fighting that as well.
10.1 4 miles in negative splits. 7:25; 6:36: 6:04; 5:26. 25:31 total. My legs definitely felt fresher today. Slowly, I am getting my leg strength back. I am remaining cautious.
Stowe VT
10.2 7 miles in 46:35. First 1.25 miles in 7:33 (lots of hills and on trails); then .75 in 5:13; then 1.25 in 6:17 (All out as fast as I could go); then 3.75 in a fairly steady pace. Lots of hills and at one point I ran 1.2 miles straight uphill. Fairly brutal.
10.3 5 miles AM in 38 minutes, 11 miles PM in 75:09. Lots of hills and on trails.
46 miles total
There is no doubt I am in a rut mentally and physically. But this weekend rejuvenated me a little bit.
9.27 Off Cross trained 25 minutes on an eliptical machine.
9.28 4 miles very easy in 33 minutes or so.
9.29 6 miles in 41 minutes
9.30 4 miles am; PM--1 mile warm up and then 2 1 mile repeats in 5:07, 5:08 with 400 recover jog inbetween with 1.75 cool down 5 miles total.
This pm workout just stunk--but I had insomnia the night before and did not sleep for one second, so that did not help. I am feeling sluggish, but I will try not to read too much into it. I'll do another track workout later this week and expect to do much more and just better overall. I'm in a rut mentally, too, so I'm fighting that as well.
10.1 4 miles in negative splits. 7:25; 6:36: 6:04; 5:26. 25:31 total. My legs definitely felt fresher today. Slowly, I am getting my leg strength back. I am remaining cautious.
Stowe VT
10.2 7 miles in 46:35. First 1.25 miles in 7:33 (lots of hills and on trails); then .75 in 5:13; then 1.25 in 6:17 (All out as fast as I could go); then 3.75 in a fairly steady pace. Lots of hills and at one point I ran 1.2 miles straight uphill. Fairly brutal.
10.3 5 miles AM in 38 minutes, 11 miles PM in 75:09. Lots of hills and on trails.
46 miles total
There is no doubt I am in a rut mentally and physically. But this weekend rejuvenated me a little bit.
Monday, September 20, 2010
9.20-9.26
9.20 OFF
9.21 8.5 miles in 56 minutes. This was about 6:30 pace and felt pretty easy. I know I need to be careful and not overdo it else I run the risk of burning myself out after last week's 80 mile week, which was an all-time record.
9.22 10 miles in 63:39. I ran through New Castle after work--and this was again faster than I really should have done. After reading Bob Wiles' comment, I really do need to learn to take those recovery days, especially after last week. Today--I plan on taking it easy and may have to since I need to attend an Open House at school tonight.
9.23 4 miles (33 minutes)
9.24 10 Miles (74:10)
9.25 5 miles AM (42 minutes) 10 Miles PM (73:29)
9.26 3 miles easy. Recovery Day
50.5 miles total Overall, I have to view this as a recovery week after the prior week of 80 plus miles. I felt pretty sluggish this week, but am happy I got in 3 runs of 10 miles, as I definitely want to make sure I am incorporating multiple runs each week in the double digits. I'll take it easy the first couple of days in terms of speed the following week and then hit some monster track workouts toward the end. I am heading to Vermont next weekend so I am going to do some trail running, which should be fun!
9.21 8.5 miles in 56 minutes. This was about 6:30 pace and felt pretty easy. I know I need to be careful and not overdo it else I run the risk of burning myself out after last week's 80 mile week, which was an all-time record.
9.22 10 miles in 63:39. I ran through New Castle after work--and this was again faster than I really should have done. After reading Bob Wiles' comment, I really do need to learn to take those recovery days, especially after last week. Today--I plan on taking it easy and may have to since I need to attend an Open House at school tonight.
9.23 4 miles (33 minutes)
9.24 10 Miles (74:10)
9.25 5 miles AM (42 minutes) 10 Miles PM (73:29)
9.26 3 miles easy. Recovery Day
50.5 miles total Overall, I have to view this as a recovery week after the prior week of 80 plus miles. I felt pretty sluggish this week, but am happy I got in 3 runs of 10 miles, as I definitely want to make sure I am incorporating multiple runs each week in the double digits. I'll take it easy the first couple of days in terms of speed the following week and then hit some monster track workouts toward the end. I am heading to Vermont next weekend so I am going to do some trail running, which should be fun!
Sunday, September 12, 2010
9.13-9.19
9.13 7 miles easy in 51 minutes. I started out close to 8 minutes per mile pace and slowly worked it down to 7. Very easy and felt fine, but I am still making sure not to overdo it after a high mileage and effort weekend.
9.14 11.5 miles in 73:43 (6:24 pace per mile overall). I ran this on the roads in some hilly sections and did it continuously without stopping. 2.5 miles in 17:53; 4 mile tempo in 22:15 (5:38, 5:37, 5:33, 5:27); 2.5 miles in 17:40, 2.5 miles in 15:55. This was pretty tough as I have not done a lot of tempo work--and the fact the tempo part was on some hills is very encouraging, as this was significantly faster than I even could have done in a race just 6 or 7 weeks ago.
I plan on doing one tempo run a week now and adding 1 mile to each tempo run to get it up to 8 miles if possible.
9.15 10 miles in 62:51. This was a great workout--I started off easy and just started to slowly pick it up and finished with a quasi-tempo run of 5 miles in 29:38. Lots of hills, too, so this was aserious run. My splits were 7:04, 6:43, 6:37, 6:23, 6:26 (33:13), 6:09, 6:03, 5:51, 5:54, 5:41 (29:38).
9.16 10 miles 76 minutes. I needed to take it easy today, but I want to continue piling the miles on. It is important I continue to build up my base. This was a little slower than 7:30 pace and it felt like I was walking. It is neat to see how things feel now as opposed to in June. I saw in my first post I was hoping to break 16:30 for a 5k by the end of the summer and now my goal is to break 15:30!
I am humbled and thankful my body still has it after almost 20 years of not really running at all and only dabbling in treadmill 3 mile runs the last couple of years, which did me no good. I love training and am happy I rediscovered my roots. Running is a great sport--and I love the camraderie with other runners when it is race day. I think most runners understand that we all work hard--whether you run a 15 minute 5k or a 30 minute 5k. All of us feel pain.
The fact that my son loves to run is cool, too. He came in 4th in his first middle school cross country race against 5th through 8graders and he is only in 5th grade! He is the real deal.
Even though I am trying to get really fast--and so is he--I keep reminding him that ultimately the race is against ourselves. It is Rob versus Rob and Gustave versus Gustave. You never lose a race if you try your hardest, whereas I believe you can run a poor race even if he technically "won." I simply want to run the best Rob can run--and for now--the sky may be the limit! However, I wont pack my bags for the Olympics just yet--LOL!
9.17 8 miles early afternoon in 60:22. 8 miles in early evening in 50:42--first 4 in 26:12, last 4 in 24:30. 16 miles total.
9.18 10 miles in 74:29---a 9 minute mile in there, too, as my youngest son ran with me!
9.19 9 miles am in 69:22. 6.5 pm--1 mile warm up, then 2000/1600/1200 with 400 recover jog inbetween. 6:29/5:07/3:47. 2 mile cool down. My legs felt heavy, but this is still an improvement over a month ago. I ran more miles this week than ever before, so I didnt expect much with tonight's track workout. I pretty much just wanted to go at a controlled fast pace without maximum effort.
80 miles this week--an all-time record.
9.14 11.5 miles in 73:43 (6:24 pace per mile overall). I ran this on the roads in some hilly sections and did it continuously without stopping. 2.5 miles in 17:53; 4 mile tempo in 22:15 (5:38, 5:37, 5:33, 5:27); 2.5 miles in 17:40, 2.5 miles in 15:55. This was pretty tough as I have not done a lot of tempo work--and the fact the tempo part was on some hills is very encouraging, as this was significantly faster than I even could have done in a race just 6 or 7 weeks ago.
I plan on doing one tempo run a week now and adding 1 mile to each tempo run to get it up to 8 miles if possible.
9.15 10 miles in 62:51. This was a great workout--I started off easy and just started to slowly pick it up and finished with a quasi-tempo run of 5 miles in 29:38. Lots of hills, too, so this was aserious run. My splits were 7:04, 6:43, 6:37, 6:23, 6:26 (33:13), 6:09, 6:03, 5:51, 5:54, 5:41 (29:38).
9.16 10 miles 76 minutes. I needed to take it easy today, but I want to continue piling the miles on. It is important I continue to build up my base. This was a little slower than 7:30 pace and it felt like I was walking. It is neat to see how things feel now as opposed to in June. I saw in my first post I was hoping to break 16:30 for a 5k by the end of the summer and now my goal is to break 15:30!
I am humbled and thankful my body still has it after almost 20 years of not really running at all and only dabbling in treadmill 3 mile runs the last couple of years, which did me no good. I love training and am happy I rediscovered my roots. Running is a great sport--and I love the camraderie with other runners when it is race day. I think most runners understand that we all work hard--whether you run a 15 minute 5k or a 30 minute 5k. All of us feel pain.
The fact that my son loves to run is cool, too. He came in 4th in his first middle school cross country race against 5th through 8graders and he is only in 5th grade! He is the real deal.
Even though I am trying to get really fast--and so is he--I keep reminding him that ultimately the race is against ourselves. It is Rob versus Rob and Gustave versus Gustave. You never lose a race if you try your hardest, whereas I believe you can run a poor race even if he technically "won." I simply want to run the best Rob can run--and for now--the sky may be the limit! However, I wont pack my bags for the Olympics just yet--LOL!
9.17 8 miles early afternoon in 60:22. 8 miles in early evening in 50:42--first 4 in 26:12, last 4 in 24:30. 16 miles total.
9.18 10 miles in 74:29---a 9 minute mile in there, too, as my youngest son ran with me!
9.19 9 miles am in 69:22. 6.5 pm--1 mile warm up, then 2000/1600/1200 with 400 recover jog inbetween. 6:29/5:07/3:47. 2 mile cool down. My legs felt heavy, but this is still an improvement over a month ago. I ran more miles this week than ever before, so I didnt expect much with tonight's track workout. I pretty much just wanted to go at a controlled fast pace without maximum effort.
80 miles this week--an all-time record.
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