This was another really good week of training. Most of my runs I felt stronger and stronger as the run went on. The week started out with a very slow recovery run then on Wednesday I ran a medium-long run at a comfortable pace. Thursday I had the day off of work and the weather was warm and sunny, so instead of my normal loop through the park, I ran down to the ocean and back. The best part about this run was how strong I felt running from the ocean back to the apartment which is mostly uphill. Saturday was an uneventful easy run and Sunday was another medium-long run, the weather was awful, howling winds and pouring rain for the entire day!
Monday
Off
Tuesday
Recover
6.30 mi, 9:43/mi, 116 bpm
Wednesday
Med-Long
13.54 mi, 8:28/mi, 130 bpm
Thursday
Med-Long
15.05 mi, 7:51/mi, 148 bpm
This was a really good run, ran the second half faster than the first even with a lot of it being uphill. Last 2 were at 7:23(158) and 7:24(160), last week, near the end of an 11 miler, I ran 7:38(157) and 7:32(161), so for almost the same heart rate, the pace was faster this week. That is a good sign if the trend continues.
Friday
Recovery
6.36 mi, 8:33/mi, 128 bpm
Saturday
Recovery + Speed
9.32 mi, 8:15/mi, 142bpm
Easy run with 6x100 pickups.
Sunday
Med-Long
15.04 mi, 7:52/mi, 145 bpm
I ran through a downpour for 2 hours and was totally drenched when I got home. Luckily they kept JFK closed to traffic so I could run in the middle of the road and avoid running through the small lakes forming on the sidewalks.
Total:
65.58 miles
Avg pace 8:17/mi
Avg HR 137
Thursday, February 26, 2009
Sunday, February 15, 2009
February 9th to 15th, 2009
After feeling pretty tired lately and wondering if maybe I was putting in too many miles, I finally feel like I had a breakthrough week! I felt stronger than ever!
Monday
Off
Tuesday
Lactate Threshold
10.16 mi, 7:51/mi, 148 bpm
7:21 (160)
7:19 (162)
7:19 (163)
7:17 (159)
7:07 (167)
Wednesday
Med-Long
14.06 mi, 8:06/mi, 151 bpm
HR went a little crazy during the run today, jumped up about 20 beats for the same 8 minute pace.
Thursday
Recovery
5.14 mi, 8:19/mi, 141 bpm
HR very high again today, or at least higher than normal. Pace felt easy though. I started getting a sore throat at work, so maybe the high heart rate was an indication of a pending cold. Luckily by Friday the sore throat was gone.
Friday
11.08 mi, 7:57/mi, 146 bpm
Felt really good today. There was a guy on the path ahead of my and I felt compelled to chase him down, so after averaging about 8:15 for the first 5, I started picking it up to catch him and then after I passed him I was in a groove, so just kept going with it. The last 6 I was feeling strong, splits:
7:44 (152)
7:38 (156)
7:36 (156)
7:38 (157)
7:32 (161)
7:47 (162)
Saturday
Long Run
21.01 mi, 8:05/mi, 140bpm
Felt pretty good and kept a pretty even pace throughout the run, felt really strong at the end and picked up the pace to 7:34 and 7:29 for the last two miles.
Sunday
Aerobic Run
8.58 mi, 7:39/mi, 154 bpm
It was pouring rain all day today and since I had to work this morning, I only got my run in around 3pm at which time the puddles were very deep. After realizing I was not going to get away with dry feet, I happily bounded through the puddles, some which were do deep the water was up to my calves. So along with the puddles, it was raining with 20 mile an hour winds. Sounds like fun, I know. Anyway, usually I love to run on JFK Blvd on Sundays since the road is closed to traffic, but since nobody was crazy enough to be out in the rain, they opened the road early and I was forced to run on the path which is another reason I couldn't avoid the massive puddles. After about 3 miles, I felt like my legs were running on their own and at the half way point the pace dropped from even 8's to 7:15's. Maybe my body just wanted to get home as fast as possible, I'm not sure, but I felt really great today and the pace felt comfortable. Last 4 miles:
7:15 (162)
7:12 (165)
7:16 (168)
7:18 (158)
Total: 70.04 miles
Monday
Off
Tuesday
Lactate Threshold
10.16 mi, 7:51/mi, 148 bpm
7:21 (160)
7:19 (162)
7:19 (163)
7:17 (159)
7:07 (167)
Wednesday
Med-Long
14.06 mi, 8:06/mi, 151 bpm
HR went a little crazy during the run today, jumped up about 20 beats for the same 8 minute pace.
Thursday
Recovery
5.14 mi, 8:19/mi, 141 bpm
HR very high again today, or at least higher than normal. Pace felt easy though. I started getting a sore throat at work, so maybe the high heart rate was an indication of a pending cold. Luckily by Friday the sore throat was gone.
Friday
11.08 mi, 7:57/mi, 146 bpm
Felt really good today. There was a guy on the path ahead of my and I felt compelled to chase him down, so after averaging about 8:15 for the first 5, I started picking it up to catch him and then after I passed him I was in a groove, so just kept going with it. The last 6 I was feeling strong, splits:
7:44 (152)
7:38 (156)
7:36 (156)
7:38 (157)
7:32 (161)
7:47 (162)
Saturday
Long Run
21.01 mi, 8:05/mi, 140bpm
Felt pretty good and kept a pretty even pace throughout the run, felt really strong at the end and picked up the pace to 7:34 and 7:29 for the last two miles.
Sunday
Aerobic Run
8.58 mi, 7:39/mi, 154 bpm
It was pouring rain all day today and since I had to work this morning, I only got my run in around 3pm at which time the puddles were very deep. After realizing I was not going to get away with dry feet, I happily bounded through the puddles, some which were do deep the water was up to my calves. So along with the puddles, it was raining with 20 mile an hour winds. Sounds like fun, I know. Anyway, usually I love to run on JFK Blvd on Sundays since the road is closed to traffic, but since nobody was crazy enough to be out in the rain, they opened the road early and I was forced to run on the path which is another reason I couldn't avoid the massive puddles. After about 3 miles, I felt like my legs were running on their own and at the half way point the pace dropped from even 8's to 7:15's. Maybe my body just wanted to get home as fast as possible, I'm not sure, but I felt really great today and the pace felt comfortable. Last 4 miles:
7:15 (162)
7:12 (165)
7:16 (168)
7:18 (158)
Total: 70.04 miles
Sunday, February 8, 2009
February 2nd to 8th, 2009
This week I felt motivated to add a little more variety such as hills and some faster running because I've been feeling a little slow and sluggish lately while my body is adapting to the mileage.
Monday
Off
Tuesday
9 mi, 8:35/mi, 141 bpm
I started this run by tackling Parnassus St from 6th to Stanyan. The first uphill section starts at 300 feet and rises to 500 feet over 1/4 mile. It then flattens out briefly before a 1/4 mile downhill to about 375 feet. I did this section twice then headed to the track for a 5 x 100 meters to get the legs moving a little. After that I headed into the park. Overall a nice run.
Wednesday
Med-Long
12.25 mi, 8:37/mi, 132 bpm
Started out the same as yesterday on Parnassus, then the track then out to the park. Feeling a little tired today.
Thursday
Recovery
4.5 mi, 9:10/mi, 118 bpm
Felt really tired today.
Friday
Off
Had planned on running today. Got up, got dressed, then headed out the door, that's when I saw the pouring rain, it was coming down sideways and there were puddles out there that looked deep enough to swim in...so I turned around and jumped back into bed for an extra hour and a half of sleep. Glad I made that decision, I needed the sleep.
Saturday
Fartlek
7.5 mi, 8:02/mi, 145bpm
Due to the extra sleep yesterday I felt terrific today. Headed out super early (5am) since we had some friends in town and it was the only time that I could get it done.
This run included 5 pickups between 1/2 and 3/4 mile with the pace between 6:38 and 7:10. It was VERY quiet in the park this early, I only saw 2 other runners and that was near the end of the run.
Sunday
Long Run
20.25 mi, 8:13/mi, 142 bpm
This run was kind of tough today, I felt good for the most part, but my legs started getting really tight a few times which forced me to stop and stretch them out. After stretching though, they felt really good for a while. The middle miles were the toughest, once I got to 15 I could see the light at the end of the tunnel and started picking it up. At the end I felt like I could of run a few more.
Total: 53.50 miles
Monday
Off
Tuesday
9 mi, 8:35/mi, 141 bpm
I started this run by tackling Parnassus St from 6th to Stanyan. The first uphill section starts at 300 feet and rises to 500 feet over 1/4 mile. It then flattens out briefly before a 1/4 mile downhill to about 375 feet. I did this section twice then headed to the track for a 5 x 100 meters to get the legs moving a little. After that I headed into the park. Overall a nice run.
Wednesday
Med-Long
12.25 mi, 8:37/mi, 132 bpm
Started out the same as yesterday on Parnassus, then the track then out to the park. Feeling a little tired today.
Thursday
Recovery
4.5 mi, 9:10/mi, 118 bpm
Felt really tired today.
Friday
Off
Had planned on running today. Got up, got dressed, then headed out the door, that's when I saw the pouring rain, it was coming down sideways and there were puddles out there that looked deep enough to swim in...so I turned around and jumped back into bed for an extra hour and a half of sleep. Glad I made that decision, I needed the sleep.
Saturday
Fartlek
7.5 mi, 8:02/mi, 145bpm
Due to the extra sleep yesterday I felt terrific today. Headed out super early (5am) since we had some friends in town and it was the only time that I could get it done.
This run included 5 pickups between 1/2 and 3/4 mile with the pace between 6:38 and 7:10. It was VERY quiet in the park this early, I only saw 2 other runners and that was near the end of the run.
Sunday
Long Run
20.25 mi, 8:13/mi, 142 bpm
This run was kind of tough today, I felt good for the most part, but my legs started getting really tight a few times which forced me to stop and stretch them out. After stretching though, they felt really good for a while. The middle miles were the toughest, once I got to 15 I could see the light at the end of the tunnel and started picking it up. At the end I felt like I could of run a few more.
Total: 53.50 miles
January 26th to February 1st, 2009
This week I wanted to cut back a bit and I was hoping the recovery would help in having a good race.
Monday
5 mi, 9:20/mi, 118 bpm
Felt slow and sluggish.
Tuesday
Off
Wednesday
Fartlek
9.5 mi, 8:18/mi, 143 bpm
Shins were really sore for the first 3 miles, then I picked it up an did a fartlek.
Thursday
Recovery
6.5 mi, 9:02/mi, 129 bpm
Legs really tight today, didn't get into a groove at all. Too bad because this was one of the nicest days, 68 and sunny in the afternoon when I went running.
Friday
Aerobic
5.25 mi, 8:27/mi, 133 bpm
Felt nice and loose today, run was comfortable.
Saturday
Recovery
3 mi, 9:18/mi, 124 bpm
Sunday
Warm up
2 mile jog to warm up
Race
13.21 mi, 7:27/mi, 159 bpm
Total: 44.46 miles
Monday
5 mi, 9:20/mi, 118 bpm
Felt slow and sluggish.
Tuesday
Off
Wednesday
Fartlek
9.5 mi, 8:18/mi, 143 bpm
Shins were really sore for the first 3 miles, then I picked it up an did a fartlek.
Thursday
Recovery
6.5 mi, 9:02/mi, 129 bpm
Legs really tight today, didn't get into a groove at all. Too bad because this was one of the nicest days, 68 and sunny in the afternoon when I went running.
Friday
Aerobic
5.25 mi, 8:27/mi, 133 bpm
Felt nice and loose today, run was comfortable.
Saturday
Recovery
3 mi, 9:18/mi, 124 bpm
Sunday
Warm up
2 mile jog to warm up
Race
13.21 mi, 7:27/mi, 159 bpm
Total: 44.46 miles
Sunday, February 1, 2009
Kaiser Permanente Race
I couldn't have asked for a better day for a race, it was beautiful this morning! When I left the apartment it was 49 and the sun was just coming up. By the time the race started it was about 52, best of all, it seemed like there was no wind out there today!
After a brief warm up, I started making my way to the 7 minute pace section of the starting coral and ran into someone from work, we chatted briefly and I wished him luck before finding my spot. After a few minutes I was pleasantly surprised by a couple of gals I met at the last race I ran! We hung out in the corral jumping and trying to get ready to go until finally the gun went off and we were on our way.
This race was pretty big, over 6000 half marathoners and about 2700 5k runners. It took about 30 seconds to cross the starting line. I was a little disappointed when I realized that there were tons of people who started in the 5 and 6 minute per mile sections that were barely running at 9 minute pace, this meant that navigation was very difficult for the first mile.
The race headed east and looped around the panhandle before heading back into the park down a nice long incline and then out to the ocean. I started out at an OK pace, about 7:15ish average, but after about 8 miles, the legs started getting really sore and my pace slowed quite a bit. The last few miles were not too fun since I was getting passed quite a bit, but I tried to stay positive keeping in mind that I only started the marathon training four weeks ago and have not put in very much tempo or faster paced work and that this race can be a baseline to see where my fitness is. So now I know that I have a lot of work to do before May 3rd if I want to get a good marathon time!
After the race I picked up my t-shirt, drink, etc and walked around the expo for a bit before meeting up with the girls who had invited me over for brunch. Nothing like enjoying a mimosa and some delicious food with new friends after a nice race! I also found out that one of the gals runs as early as I do in the mornings, so looks like I may have some company on some of my morning runs.
Here's the race breakdown:
7:25 (150)
7:07 (161)
7:15 (163)
7:03 (162)
7:14 (161)
6:52 (162)
7:13 (158)
7:31 (159)
7:36 (159)
7:36 (160)
7:44 (159)
7:52 (155)
8:01 (155)
1:45 (158) - .22 (guess I didn't run the tangents very well)
1:38:22 ... quite a bit off the old PR!
After a brief warm up, I started making my way to the 7 minute pace section of the starting coral and ran into someone from work, we chatted briefly and I wished him luck before finding my spot. After a few minutes I was pleasantly surprised by a couple of gals I met at the last race I ran! We hung out in the corral jumping and trying to get ready to go until finally the gun went off and we were on our way.
This race was pretty big, over 6000 half marathoners and about 2700 5k runners. It took about 30 seconds to cross the starting line. I was a little disappointed when I realized that there were tons of people who started in the 5 and 6 minute per mile sections that were barely running at 9 minute pace, this meant that navigation was very difficult for the first mile.
The race headed east and looped around the panhandle before heading back into the park down a nice long incline and then out to the ocean. I started out at an OK pace, about 7:15ish average, but after about 8 miles, the legs started getting really sore and my pace slowed quite a bit. The last few miles were not too fun since I was getting passed quite a bit, but I tried to stay positive keeping in mind that I only started the marathon training four weeks ago and have not put in very much tempo or faster paced work and that this race can be a baseline to see where my fitness is. So now I know that I have a lot of work to do before May 3rd if I want to get a good marathon time!
After the race I picked up my t-shirt, drink, etc and walked around the expo for a bit before meeting up with the girls who had invited me over for brunch. Nothing like enjoying a mimosa and some delicious food with new friends after a nice race! I also found out that one of the gals runs as early as I do in the mornings, so looks like I may have some company on some of my morning runs.
Here's the race breakdown:
7:25 (150)
7:07 (161)
7:15 (163)
7:03 (162)
7:14 (161)
6:52 (162)
7:13 (158)
7:31 (159)
7:36 (159)
7:36 (160)
7:44 (159)
7:52 (155)
8:01 (155)
1:45 (158) - .22 (guess I didn't run the tangents very well)
1:38:22 ... quite a bit off the old PR!
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