tag:blogger.com,1999:blog-58807532012-02-11T23:39:55.030-05:00Life, Universe and EverythingMostly running.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.comBlogger2471100tag:blogger.com,1999:blog-5880753.post-1492107918264597692012-02-11T23:36:00.002-05:002012-02-11T23:39:55.041-05:00A had one my most unpleasant runs today. It was 14 miles in -4 C, but there was a strong northern wind, which was so bad that the weather service reported -12 C wind chill effect. One can easily withstand it for 30 minutes, even an hour, but this run lasted almost two hours. You just can't dress for this weather. I'm glad it's over.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-32612738873381480522012-02-10T20:01:00.002-05:002012-02-10T20:06:14.994-05:00Week of February 13:Total: 52 miles (all time high)Long runs: 14 and 10 miles at 8:00 or below.Tempo: 7 miles, 4 miles fast at tempo pace. Aim for ~6:45, but 6:52 should be worst case.Easy: 3 x 7 miles.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-80600229020564915672012-02-04T20:10:00.002-05:002012-02-04T20:38:37.230-05:00Week -12 finished successfully.Week -11 includes 49 miles again.Long runs 14 and 10 miles.VO2 max: 5 x 2:30 moderately steep uphill, jog back in 1:15-2:15. Total of 7 miles.Easy runs: 3 x 6 miles.Easy runs between 7:45 and 8:15, long runs are at 8:01 or faster, and the uphill sprints at VO2 max. (Where will I find the hill?)Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-2454573502921222032012-02-03T12:11:00.003-05:002012-02-03T12:25:55.165-05:00I tried a 2 x 2.5 mile tempo intervals yesterday and it went fine until the last 0.5 mile. It was slightly uphill and I just died on it. So I have plenty of place for improvement... My pace was also quite inconsistent - I ran some 6:36 miles and some close to 7 min. The first interval averaged at 6:41/mile, the second one was 6:40 for the first two miles, but the last 0.5 mile brought it down to Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-53421220302660799942012-01-28T18:12:00.002-05:002012-01-28T18:24:02.581-05:00I did a strange VO2 workout on Thursday: I went to Jefferson Memorial Forest, and ran on the trails. I did 6 miles, including 5 x 3 minutes of fast intervals, most of them uphill. I was exhausted, and I had a terrible bout of DOMS that hurt even today. I had a miserable long run (13.2 miles at 8 min/mile), because my legs were still trashed from Thursdays run.On Thursday it also became clear to Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-70763688298126987232012-01-23T16:49:00.001-05:002012-01-23T16:52:03.918-05:00Mon: 6 miles easy, 50 F, cloudy, NB. I did it at 7:49/mile, and it felt super easy.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-13855369000380061142012-01-21T16:34:00.002-05:002012-01-21T16:49:14.214-05:00Week -14 successfully completed with 43 miles.Week -13: total of 46 miles.Long runs: 13 and 9 miles at 8:00.VO2 max: 5 x 3:00 on grass, golf course or trails. (Is a track really so bad?) Approx. 6 miles. Recover for 50% to 90% of the duration of an interval.3 easy runs of 6 miles each.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-83620511423332226912012-01-19T16:28:00.002-05:002012-01-19T16:31:04.367-05:00I kicked ass today on my LT run. 2 x 2 fast miles at 6:27, 6:45, 6:36, 6:37. I ran the first mile by effort, trying to run 6:45, and when I saw 6:27, I was like "Whoa...". I never changed from the 2-2 breathing pattern, and it wasn't that hard. I'm back in game, baby. 1:30, here I come!Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-25809577995972734342012-01-19T15:16:00.002-05:002012-01-19T15:17:16.779-05:00Wed: 35 F, cloudy, Saucony.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-6503735018390890212012-01-17T15:46:00.002-05:002012-01-19T15:17:05.145-05:00Tue: 50 F, cloudy, wind, NB.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-36147058444721053732012-01-16T14:27:00.003-05:002012-01-16T14:55:01.314-05:00Time to structure the plan. Let's peak at 61 miles: that way I will have one week cutback and then just a very slight increase from the week before.01/16: Week 14, 43 miles.01/23: Week 13, 46 miles.01/30: Week 12, 49 miles.02/06: Week 11, 49 miles.02/13: Week 10, 52 miles.02/20: Week 9, 56 miles.02/27: Week 8, 52 miles.03/05: Week 7, 57 miles.03/12: Week 6, 61 miles.03/19: Week 5, 59 miles.03/26:Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-91871011128066573232012-01-12T17:06:00.001-05:002012-01-12T17:06:20.365-05:00Th, 32 F, snow, NB.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-87395003308206333202012-01-11T16:12:00.001-05:002012-01-11T16:13:57.050-05:00Today's tempo averaged 6:48 min/mile for 4 miles. Worse than last week but I'll take it. This course was a bit harder than the one I ran last week.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-79411044705767433292012-01-10T20:06:00.000-05:002012-01-10T20:07:04.431-05:00Tues, 55 F sunny, NB.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-13022851318368492322012-01-09T17:31:00.000-05:002012-01-09T17:32:01.875-05:00Log: Mon, 53 F, sunny, NB.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-50175902266495729302012-01-08T14:58:00.002-05:002012-01-08T15:11:19.718-05:00After the 45 miles this week I'm healthy and feel fine, so let's plan 46 next week. We'll see how to go on after that. It's a good idea to cut back somewhat for the first week of intensive traning, but I just haven't decided exactly how much. 40 miles sounds fine and it also gives a nice simple conversion factor to the Pfitz plan.Week of 1/9: total of 46 miles, including13 miles of long run, 7 Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-80985789859266902182012-01-04T16:03:00.002-05:002012-01-04T17:30:43.402-05:00Today, in beautiful weather, I ran a 6:45 paced 4-mile tempo. Awesome. I did have to switch to 2-1 breathing pattern at around 1.25 miles into the fast part, which is somewhat scary, because I'm not sure how long I can breathe that fast, but maybe OK. In fact I should be happy that I can sustain high oxygen intake for longer and longer. Maybe those years of smoking are to blame for destroying Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-88292909857675405912012-01-01T21:36:00.002-05:002012-01-01T21:43:39.272-05:00I successfully completed the 44 miles planned for this week, which included a 12 mile run on January 1st. No problem. Why slow down now? Let's do 45 next week.Plan for week of January 2.45 miles, including a 7 mile tempo, a 13 mile long run, and 4 times 6.25 miles easy runs. Easy runs and long run at around 8:00, fast portion of the tempo is at 6:50.I plan 46 miles for last pre-plan week of 1/9, Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-67637074950968352262011-12-28T18:55:00.003-05:002011-12-28T18:58:03.300-05:00Today I had a hard tempo run at 6:49/mile for four miles. It sounds like a good pace (goal was 6:50), but I was really strugling toward the end, so I'm wondering if it was really so beneficial. I'm not sure what's going on with me, maybe it is just colder than ideal and this is close to the limits of my abilities. I'll definitely just try to keep up this pace for this distance for the rest of theCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-67730800078208123992011-12-26T14:15:00.003-05:002011-12-26T14:21:46.573-05:00I guess it was naive to think that I could keep up my training during Christmas. So let's try to repeat the plan for last week for this one.Plan for week of Dec. 26.44 miles total, including13 miles long run, 7 miles tempo (4 fast at 6:50), and 4 x 6 miles easy. From now on easy miles should be run by feel, unless we go out of the 7:45-8:15 interval. Long runs should be at around 8:00 min/mile.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-69828693237332566312011-12-22T13:36:00.003-05:002011-12-22T14:45:20.787-05:00Time for reality check. After a rather disastrous tempo today, I have to settle that I can't run reliably faster than 6:50 tempos this season. Let's revise the goals for pre-plan. For the beginning, I will use the following McMillan paces:The pre-plan MPWs are unchanged:12/26: 40 miles (no long run)01/02: 44 miles01/09: 45 milesThe plan weeks will go as planned, but with the McMillan paces above.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-10021681840990152622011-12-19T11:27:00.003-05:002011-12-22T12:19:46.283-05:00Plan for week of Dec. 19.44 miles total, including13 miles long run, 7 miles tempo (4 fast at 6:49), and 4 x 6 miles easy. From now on easy miles should be run by feel, unless we go out of the 7:45-8:15 interval. Long runs should be at around 8:00 min/mile.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-84440524106223449832011-12-16T15:12:00.001-05:002011-12-16T15:12:56.776-05:00Fri, 40 F, cloudy, Rides.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-20321042131308835672011-12-15T11:26:00.002-05:002011-12-15T11:27:08.149-05:00Summary of my progress: Last week I completed 42 miles, and I'm now around 6:50/mile for my regular 4-mile tempos. My highly structured training plan starts on Jan. 16 (HM is on 04/28). My pre-plan goal was to reach 45 MPW and 6:45 tempo for at least 20 minutes. The former is definitely doable, but that 5 seconds per mile on tempos seems a bit harder...Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-14561694161787304452011-12-14T17:03:00.004-05:002011-12-14T17:04:57.146-05:00The tempo fast pace was 6:49.3. On spot. I'm note sure I can keep pushing this time though very far. Though this may be just fine as a starting point for the HM training.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-57858688471769361002011-12-13T20:14:00.001-05:002011-12-13T20:14:26.659-05:00Tue: 47 F cloudy.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-31621882243398226512011-12-12T19:53:00.003-05:002011-12-12T19:56:55.331-05:00Monday run is in 50 F, sundown, in my Rides.Plan for week of 12/12:43 miles, including 13 miles of long run, 7 miles of tempo (fast portion at 6:50), 6+6+6+5 miles of easy runs at 8:06.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-29555254552486262122011-12-07T17:16:00.002-05:002011-12-07T17:17:36.653-05:00Very nice tempo run today in quite nasty (windy, cloudy, cold) weather. The fast 4 miles were at 6:50.2.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-30704384527588367612011-12-06T18:08:00.003-05:002011-12-06T18:17:29.567-05:00My training is falling apart again. It is hard to keep up, when it keeps raining outside. I had a mild knee ache, too, so I decided to skip the second half of last week, only completing ~20 miles.Try to get back on track. Plan for week of 12/05:Total of 42 miles, easy runs at or below 8:07, tempo is at 6:51, or whatever I am able to.Long run is 13 miles. Tempo is total of 7 miles. Rest is 4 x 5.5Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-82662931165111063042011-12-01T22:45:00.000-05:002011-12-01T22:46:09.445-05:00Thursday: 36 F, in Jazz.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-3756904332549544002011-11-30T17:31:00.001-05:002011-11-30T17:32:28.374-05:00Today I couldn't do any better than 6:55 on the tempo... That's 3 seconds/mile worse than I wanted, and a lot worse than 2 weeks ago.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-73318643787493566452011-11-29T16:01:00.002-05:002011-11-29T16:03:02.547-05:00Week of 11/28 plan:41 miles total, including:13 miles long run, 7 miles tempo (4 miles at 6:52), and 4 times 5.25 miles of easy (at 8:08).Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-77858163565759519282011-11-18T00:34:00.002-05:002011-11-18T00:38:30.059-05:00Thu, 46 F, cloudy, Jazz.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-44041687978633109792011-11-16T17:10:00.002-05:002011-11-16T17:13:04.468-05:00Somehow I seem to be able to outdo myself every week on the tempo run. Today my fast 4 miles were at 6:46.7 / mile.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-82548982923358698132011-11-14T11:29:00.002-05:002011-11-14T11:35:29.129-05:00Week finished as planned, though the 13-mile long run on Sunday was harder than expected.Plan for week of 11/14.Total 39 miles, including 13 mile long run, 7 miles of tempo (4 fast), and 4 + 5 + 5 + 5 miles of easy run. The 4-miler will happen today. Easy miles at 8:10, tempo at 6:54. This should not only be doable, but in fact I achieved the whole set last week.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-78627188056471331272011-11-10T17:27:00.001-05:002011-11-10T17:27:35.999-05:00Today I ran my tempo and my fast 4 miles averaged at 6:51.3. Very nice pace indeed.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-3086856745991859612011-11-08T16:55:00.001-05:002011-11-08T16:58:34.572-05:00Mon: 65 F, partly cloudy, Ride.Tue: 73 F, partly cloudy, Jazz.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-43969754494495223362011-11-05T18:02:00.001-05:002011-11-05T18:06:35.762-05:00Plan for week of 11/07.38 miles total, including13 miles long run6 miles tempo (4 fast at 6:55)5 + 5 + 5 + 4 miles easy at 8:11.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-44405618572264942132011-11-03T15:46:00.001-05:002011-11-03T15:48:29.988-05:00Thursday, 53 F and fucking rain! Ran a little over 5 miles in the Rides. Forgot to bring my tech T, so I ran in my regular T-shirt. Of course it had to rain today.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-56944091450090872022011-11-02T21:16:00.001-05:002011-11-02T21:19:13.665-05:00Wed, long, 55F, Jazz.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-72640917659600635912011-11-02T08:34:00.002-05:002011-11-02T08:35:09.884-05:00Tue: easy, 66 F, sunny, Ride.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-22713476096050295012011-10-31T16:37:00.002-05:002011-11-02T08:35:24.489-05:00Mon: easy in Ride, 61 F, partly cloudy.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-25008203731940547232011-10-31T07:21:00.002-05:002011-10-31T07:23:41.809-05:00Week of 10/31.Total: 37 miles.Long: 13 m. Tempo: 6 m (4 fast).Easy 4 x 4.5 m.Easy runs at 8:12, tempo at 6:56.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-34748238631819012842011-10-29T11:32:00.005-05:002011-10-29T16:52:15.893-05:00Home Run 10K Race ReportBernheim Forest, near Clermont, KY. Goal: 42 minutes. Plan B: just PR (break 44:26).The race was about a 40-minute drive from our house, so I got up at 6:00, and left home at 6:50. The race was scheduled to start at 9:00, and I also wanted to stop by a supermarket to buy a bottle of Gatorade. With all the race time crowd and parking complications, it was 8:00 by the time ICshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-90300619448308570062011-10-27T22:00:00.002-05:002011-10-27T22:03:23.800-05:00Here is the plan after the 10K in the weekend.Base building:10/31: 37 mi, 8:12, 6:5611/07: 38 mi, 8:11, 6:5511/14: 39 mi, 8:10, 6:5411/21: 40 mi, 8:09, 6:5311/28: 41 mi, 8:08, 6:5212/05: 42 mi, 8:07, 6:5112/12: 43 mi, 8:06, 6:5012/19: 44 mi, 8:04, 6:4912/26: 40 mi, 8:03, 6:4801/02: 44 mi, 8:02, 6:4701/09: 45 mi, 8:01, 6:46Every week should include a long run of 12-13 miles, and the tempo should Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-88906065989592051382011-10-26T12:49:00.002-05:002011-10-27T20:19:35.863-05:00Mon: Ride, 70 F, sunny.Tue: Jazz, 66 F.Wed: Ride, 65 F, rain.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-42480012268364433852011-10-23T22:11:00.001-05:002011-10-23T22:13:15.376-05:00Next week's program:Mon: 7 miles.Tue: 6 miles.Wed: 5 miles.Thu: 4 miles very easy.Fri: off.Sat: race.Sun: off or easy, I'll see. Knowing my lazyness, probably off.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-77388442990851454502011-10-23T21:35:00.002-05:002011-10-23T21:37:53.614-05:00Sun, 29 minutes, 55 F, Jazz.Note to the coincidental reader of this blog: I make these notes when I don't download the GPS data into my running log right away. By the time I do the download, there is a good chance I would forget the weather and the shoe I used.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-15732121177268242812011-10-22T18:10:00.002-05:002011-10-22T18:15:11.725-05:00Today I ran 7 miles, the middle 4 in 27:32, which translates to exactly 6:53/mile. That is a quite a promise. I haven't been able to run 4mile tempos since I resumed training at the end of summer, and now I ran it at a very respectable speed. I actually don't recall running 6:53 paced 4 mile tempo ever.I ran it by the Ohio river on the bike/run path. Even though at places the surroundings are Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-79618381628322136122011-10-22T08:46:00.000-05:002011-10-22T08:47:41.437-05:00Friday, 50 F, sunny, Ride.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-12077374200112933002011-10-20T20:46:00.002-05:002011-10-22T08:46:30.344-05:00Unofficial log: Thursday, 4 miles, 46 F. Shoe: Jazz.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-56002569481758509232011-10-19T23:03:00.002-05:002011-10-22T08:45:41.385-05:00Unofficial log: Wed, 13+ miles, 45 F drizzle, wind. Shoe: Ride. And a damn dog following me for the last 6 miles (for real!).Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-23325778771340949552011-10-16T11:10:00.002-05:002011-10-16T11:20:35.523-05:00This week has been greatly successful. I feel strong and fit. My LT is still not great, but it is a lot better than a few weeks ago. I can run 3.5 miles at 6:59 without much trouble in training. My 13 miler on Wednesday was easier than ever, and I recovered faster.Week of October 17:35 miles, including13 mile long run midweek.6 miles of tempo in the weekend.4 x 4 miles on weekdays. That means I Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-21240835772419902882011-10-12T10:00:00.001-05:002011-10-12T10:00:51.115-05:00I just signed up for a 10K on 10/29. Considering that I only started training again about a month ago, I can't expect it to be great. But I'll try to break that soft 10K road PR of mine, and maybe 42 minutes is achievable. I'm not sure sure about the elevation profile though, so that may change things. I just mostly do it for fun, charity, and benchmark my fitness.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-16815427618590760552011-10-09T13:01:00.002-05:002011-10-09T13:15:05.826-05:00I got a cold, but I still finished my week, included a 3.5 mile tempo today (at 7:00/mile). I got really sick after my 13 miler on Wednesday, but a little rest on Thursday took care of it and I recovered in about one day.Week of 10/10:34 miles, including:13 miles long run, if I feel healthy. Otherwise distribute the extra to easy days.6 miles tempo, 3.5 miles fast at 6:59.3 x 5 miles easy at 8:16.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-89751257109670935692011-10-03T09:18:00.004-05:002011-10-03T09:22:21.151-05:00I lamented before about the name of the Derby "Mini" Marathon. I think this name disrespects the name "Marathon". A Mini Marathon sounds like a kind of a Marathon, when in fact, they are very different races. But some people believe that the "Half" Marathon disrespects halfs. Indeed, I agree, if you want to run it fast, a half can be very-very hard. So here is an alternative. I have to say I likeCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-89478557204073374582011-10-01T12:31:00.002-05:002011-10-01T12:41:29.770-05:00Finally I'm satisfied with my tempo. This morning I managed 3.5 miles at 7:00/mile, and I didn't even have to turn myself inside out to do it. True, the weather was PERFECT, 50 F (10 C), sunny, no wind. But only about 13 hour elapsed since my 4.4 mile easy run last night.Tomorrow another 4.2 miles and the week's plan is fulfilled sucessfully.Week of 10/03:33 miles, including:13 miles long.6 milesCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-88840401572869250222011-09-27T13:29:00.002-05:002011-09-27T13:34:39.500-05:00Like pretty much every conference week, last week was a failure in training. Too much travel and work... but still managed to get out 30 miles, but no tempo run. And I'm still recovering and I haven't run yesterday. But I'll try to continue:Week of Sept. 26:32 miles. Consisting of13 mi long run on Wednesday.6 mi tempo in the weekend with 3 or 3.5 miles at 7:00 min/mile.3 easy runs at 4.33 miles Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-3336348978842084542011-09-18T21:28:00.002-05:002011-09-18T21:37:18.194-05:00Finished the week as planned. I did a 3-mile tempo at sub-7 minute average pace, but I couldn't do a 4th mile. That's OK, I didn't expect to be able to do it (though I hoped a little...)Next week:31 miles, easy runs at 8:19.13-mile long midweek.6-mile tempo in the weekent, at least 3 fast miles (at 7:00), but I'll try more if I can (even 3.5 is something).3 easy runs of 4 miles each.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-36660177143112563462011-09-15T11:52:00.001-05:002011-09-15T11:52:31.223-05:0013 miles last night at 8:11. Very even pacing. I love to do these long runs.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-91601576013176566292011-09-13T20:39:00.001-05:002011-09-13T20:42:18.663-05:00This week (30 miles, 8:20, 7:00):13 miles long run midweek6 miles tempo in the weekend3 runs of 3.7 miles eachCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-73177130429857107522011-09-11T10:22:00.003-05:002011-09-12T08:50:36.744-05:00I finished the week with 28.51 miles, of which there was 13.12 mile long run at 8:11, and a 6.15 mile tempo, with 3+1 fast miles at 7:00, 7:06, 6:46, (pause), 6:56. I tried 4 continuous miles at 7:00, but after the 3rd mile, I knew I couldn't manage a 4th, so I decided to stop after the 3rd; then, on a whim, I decided to run a 4th fast mile after a slow one. My pacing still sucks, but that is Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-78048338023642878452011-09-09T19:51:00.003-05:002011-09-12T08:52:11.578-05:00Scratch the SmartCoach plan. It's stupid. Now that I see its details, I don't find it good at all. So I'm starting anew. Some basic facts:The Derby Half Marathon (I refuse to call it a "Mini Marathon") is on April 28. In any version of Pfitzinger's plan, the weeks go like this:01/16: Week 1401/23: Week 1301/30: Week 1202/06: Week 1102/13: Week 1002/20: Week 902/27: Week 803/05: Week 703/12: Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-62114879981591140422011-09-04T11:32:00.002-05:002011-09-04T11:44:16.402-05:00Week 1 results: 27 miles, 1 tempo (4 fast miles): partial success only, 1 long run (8 miles): hardest 8 miles I have ever had (sooo much pain, mostly from my tooth, and supplemented with the worst side stitches). Week 2 plan: Speedwork: 3 x 1600 m in 6:33 each and 800 m recovery. With 1-1 mile warmup and cooldown, total of 6 miles. Long: 13 miles. Easy runs: 3 + 3 + 2 miles. Easy and long Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-25430127861906697532011-09-04T09:29:00.002-05:002011-09-04T09:38:07.089-05:00The Thursday early morning tempo didn't go very well. The fast miles were 6:45, 6:58, 7:10, 7:18. It's not even the 7:04 average (after fractional seconds) that bothers me - after all that is only 2 seconds/mile slower than planned, but the fact that the pace is decreasing and that I couldn't run faster than 7:18 in the fourth mile. I probably would have faired better with slower first miles, butCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-84866860775396814802011-08-29T19:41:00.002-05:002011-08-29T19:45:37.298-05:00I will probably try out a SmartCoach plan. I am usually not a fan of Runner's World's SmartCoach, but I plugged in my data and the plan seems reasonable. Week 1 (out of 35!), 5 runs: Tempo Run: 6 miles, including 4 miles @ 7:02 Long Run: 13 miles (wow) Easy Runs: 3 + 2 + 2 miles. Easy and long runs @ 8:22.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-60449792345660262562011-08-29T10:25:00.003-05:002011-10-12T09:55:38.078-05:00A fell off the wagon again. I haven't run since coming back from SC on August 7th. That's 3 weeks. Explanation: I tried to do too much, too fast, it was too hot, and I had too much to do. I should have kept it more casual and relaxed, and I shouldn't have tried to squeeze in a serious fall race. With my summer schedule, I see it was almost hopeless.The 10K plans are out of the window now. I alsoCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-63349671668141241302011-07-25T06:10:00.004-05:002011-07-25T17:19:29.417-05:00After surviving last week's heat wave (though running only 36 miles at the end - the plan was 40, but I just couldn't do 10 miles yesterday in the heat), he is the plan for this week:Week -11:Long runs 10 and 8 miles.Track: 6x800 m at 5K pace (3:12 or faster), with 400 m recoveries. Warmup and cooldown should be 1600 m. Altogether ~6.25 miles.Four easy runs, 6.25 miles each.Sum: 43 miles.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-40541231185911221452011-07-22T17:58:00.003-05:002011-07-22T18:04:58.785-05:00I'm fucking fed up with the weather. We have a heat wave and the top heat index was 107 F = 42 C today. Even though the temperatures are only in the 90's, my recent experience of running in Hungary validates that 90 F here, in high humidity, and 90 F there in low humidity is sky and ground. If I don't do my run in the morning, I can give up that day. Even late in the evening the temperatures stayCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-43876569028918210022011-07-21T15:25:00.000-05:002011-07-21T15:27:20.644-05:00Yeah, right. I still ran 6 miles this morning.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-4624188647840589852011-07-18T16:07:00.002-05:002011-07-18T16:58:49.573-05:00I bonked real bad on Sunday when I tried to run 12 miles from my new home (house) to my old home (apartment). The whole idea started with the plan to transport my bicycle over. I would drive from the house to the apartment, then I would ride my bike back to the house, run back to the apartment, drive back to the house. Except it was hot, humid, and I got dehydrated quite fast. I have a bottle Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-61500187341411279862011-07-16T15:27:00.003-05:002011-07-16T15:39:23.528-05:00If the organizers can confirm the date for me, I plan to race on October 15, and this time, finally, my "A" race would be a 10K. I plan to get rid of that old, soft PR, but in fact I'll try to get close to 40 minutes. We will see how my shape is at the beginning of the cycle. Even if I don't believe the 19:11 5K PR on that (probably) short course, I should have been capable of something like 19:Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-88822856944298664062011-07-11T08:07:00.001-05:002011-07-11T08:07:38.282-05:00I'm back. I did very little running in the last 5 weeks, gained 3-4 pounds, and certainly lost some fitness, but this morning I went for an easy 5 miler, and I feel just fine. I'll build up with ~30 miles this week, then jump into 40 next week, and after that I take it slower with the 10% rule. Considering that I maxed out at 50 miles in the last cycle, I think my body should be able to handle itCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-10993186038447937312011-06-05T10:03:00.002-05:002011-06-05T10:07:47.895-05:00Now that I'm fast and wise (LOL!) here are some words of wisdom: :)1. I think training at the hottest time of the day for two weeks was a great idea. Just two weeks ago, temperatures in the 70s felt hot, but yesterday, I had no problem with the temperature. I only started to feel hot at the very end. I think this is generally good advice if you are racing in the spring or early summer. Just Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-61459860758325447162011-06-04T10:33:00.005-05:002011-06-04T12:46:49.586-05:00Johnny's 5k Memorial Run Race ReportGoal: sub-20. Secondary goal: 20:30.This was *the* race of the season for me. A pancake flat course that runs along the Ohio River was supposed to be a very PR friendly course - the only problem was that there is unseasonably hot here in Louisville now.I took Friday off, and tried to rest, though it was quite hard to do so with all the stress going on in my Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-90817158826932932762011-05-30T16:19:00.002-05:002011-05-30T16:41:40.152-05:00It looks like we will have a heat wave during my race - night temperatures around 75 F, probably close to 80 by the time we race. This makes a sub-20 all but impossible. Which means that I will have to go on and train for a fall race. Looking at the average expected temperatures, it looks like October 11-12 is the time when night temperature averages go below 50 F. So how about racing on October Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-18832715837417077732011-05-25T22:06:00.000-05:002011-05-25T22:08:37.532-05:00Log: Wednesday, 7 miles from home in 57:02 in Saucony. 10:00 PM, 82 F (seriously).Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-17281609425514528802011-05-22T11:34:00.007-05:002011-05-23T14:40:52.612-05:00Log: Sunday 11:20 am, track session. 85 F, sunny. Shoe: adidas. 3400 m warmup, 3200 m cooldown at ~8:20/1600 m. 3000 m time trial. Splits are: 200: 42.85 (started a bit fast, I should average 46 seconds on 200 m) 600: 1:32.94 (good)1000: 1:33.85 (getting hard, it is too hot today)1400: 1:33.99 (the black asphalt of this track seems to radiate the heat - I'm very hot)1800: 1:35.56 (the heatCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-91614736507361245002011-05-21T19:24:00.002-05:002011-05-21T19:29:23.385-05:00Race week:M: 7 miles.T: 6 miles.W: 5 miles.T: 4 miles (very easy)F: rest.S: 2 miles warmup + race + cooldown = 8 miles.S: rest, beginning of my summer break.Total: 30 miles.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-61708582628441870362011-05-21T19:18:00.002-05:002011-05-21T19:24:34.269-05:00Week -1: 36.5 miles.Long runs: 9 and 7 miles.Track: 2x2000 meters in 7:50 with 800 m recovery. With warmup and recovery 3200 m each, a total of 7 miles.Easy runs: three times 4.5 miles.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-33301505085056728172011-05-21T16:30:00.003-05:002011-05-22T11:34:35.691-05:00Log: Saturday 6:00 pm, 7 miles easy in Saucony in 56:46. Temperature: 84 F, partly cloudy.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-48545267771041200972011-05-18T10:53:00.001-05:002011-05-18T10:53:51.116-05:00I think I'm going to make my students watch this:http://www.ted.com/talks/leonard_susskind_my_friend_richard_feynman.htmlCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-6724841517145823012011-05-15T11:47:00.003-05:002011-05-15T12:26:29.287-05:00We organized a conference in town this week and that killed my training plans. I only managed to get 34 miles in (instead of the planned 47). It's like one (really) long run short. I only ran 5 days of the week. Oh well. I consider my losses and prepare the next week like nothing happened. At least I had my VO2 max workout, which is probably the most important in this phase. I ran 5x1000 meters Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-75521650805437480672011-05-07T12:42:00.004-05:002011-05-18T11:45:32.800-05:00Week -4 is finished with the planned 47 miles. This is cutback from last week, but the intensity is dialed up; in fact, probably the first time ever, my average pace was under 8 min/mile. Not that I planned for this, but I felt great for virtually all my runs (except maybe the Monday easy 7-miler). In fact, at the moment of writing this, I have run seven days in a row, 58 miles in those seven Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-68539136730439904472011-05-05T17:57:00.002-05:002011-05-05T17:59:14.424-05:00I ran 4x600 today, just two day after the time trial. I felt good, so I was aiming for 2:19/600 m. Everything went according to the plans. Splits were 2:20, 2:20, 2:19, 2:17. Recoveries were 1:11 each. (I covered 200 meters a little faster than that, then I was waiting until my watch turned 1:11, then I went on the next interval.)Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-82303720758136833022011-05-03T17:07:00.001-05:002011-05-03T17:09:09.037-05:00I ran a 10000 meter time trial today at the local high school track. Guess what: 41:29. My goal was 41:33, because that is the 20:00 5K equivalent according to McMillan, but I wasn't sure if I could do it. I was fairly confident though that I could go under 42 minutes. So I decided to go out at 1:40/lap pace, which is 6:40/1600 m, 6:42/mile. Here are my 1600 m splits:6:40, 6:40, 6:38, 6:41, 6:37,Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-62974957370823638192011-05-02T18:33:00.002-05:002011-05-02T18:36:19.637-05:00Log: 7 miles in 54 F, and the fucking rain. In my Saucony. Five out of my seven most recent runs were all in rain. It looks like it barely stopped raining in Louisville in the last two weeks.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-84441791698207028052011-05-01T19:50:00.001-05:002011-05-01T19:52:07.597-05:00Unofficial log: Sunday, 11 miles, light rain, 65 F, adidas.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-32055748052696514682011-04-30T13:50:00.002-05:002011-04-30T14:42:19.273-05:00Plan for week -4:Total: 47 miles.Long runs: 8 and 9 miles.Time trial: 3200 m warmup, 10000 m time trial, 3200 m cooldown. Total of ~10 miles.Track: 3200 m warmup, 4 x 600 m at goal pace (faster than 2:24, but no faster than 2:19 - these correspond to 1:36, 1:33/lap respectively). Run 200 m recoveries no faster than 1/2 of the time of the interval. 3400 m cooldown. Total of 6 miles.Two easy runs Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-87187415283806367032011-04-29T11:58:00.002-05:002011-04-29T12:08:35.332-05:00We misunderstood each other with my running partner (for a day), and in fact he will be in town next week. Nevertheless, I ran 7 miles this morning by myself, running 6 laps on the Seneca Park running trail. What can I say - it was rather boring this way. I didn't even bring my MP3 player. Also, I ran 10 miles yesterday evening, so this makes it 17 miles in little more than 12 hours. My legs feltCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-74952309279471002152011-04-28T17:56:00.001-05:002011-04-28T17:57:29.620-05:00Today I got rained on again. I'm getting fucking tired of this. 3 out of 4 this week so far. And we're not talking about drizzle. I'm soaked wet every single time.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-60594677022517874212011-04-28T08:51:00.002-05:002011-04-28T08:58:40.493-05:00On Tuesday I ran 2x2000 m, and it was hard. The first one was fine (7:52), but after 800 m recovery, the second one was really hard. The last two laps were test of my guts (literally), but I finished it in 7:53. This is not ideal, but I guess it was somewhat expected. The weather has warmed up, I basically skipped a week, and the workouts are getting ever harder. If I could do all of them with noCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-76098497194499230752011-04-24T22:21:00.002-05:002011-04-24T22:49:46.064-05:00Finished the week with 47 miles with a 10-miler in Spruce Pine, NC. I ran the 10-miler on a very hilly course, but I managed to accomplish an 8:30 min/mile pace by accelerating toward the end of the run.Next week I will combine week -6 and week -5 of the plan, because I have to save a week to run a race on June 4th. So I will run the lower mileage of week -6, but I will do the better quality workCshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-43140486751964279712011-04-21T17:17:00.002-05:002011-04-21T17:26:20.253-05:00Today I did 5x1000 meters. Essentially the same workout as two weeks ago, except the intervals were supposed to be faster: 3:56. My splits were perfect: 3:54, 3:53, 3:55, 3:55, 3:55. The weather was quite nice, 62 F and sunny, although just slightly warmer than ideal, but it didn't seem to inluence my prformance too much. It was a bit harder than 2 weeks ago, but not terrible. I ran my cooldown (Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-79440553083973408902011-04-20T21:06:00.001-05:002011-04-21T07:22:38.293-05:00Unofficial log: home, 9:05pm, 7 miles, 56:30, Saucony, 49 F.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-21299676849464370402011-04-19T19:29:00.000-05:002011-04-19T19:30:02.322-05:00Unofficial log: Tuesday, 8.3 miles from work to home. Sunny, 84 F, Saucony.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-69701707687816062502011-04-17T10:46:00.004-05:002011-05-07T13:07:02.776-05:00The week has been succesfully completed with ~44 miles. I feel a little beat up, especially today, which was my easiest (shortest, slowest) run of the week after my rest day. It is totally counterintuitive that I should feel beat up after a run like this, but in fact this seems fairly typical for me. The easy run after the rest day is in fact the hardest. But I'm more or less OK. Some mild PF, Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-3348877941140215952011-04-14T09:26:00.002-05:002011-04-14T09:30:47.672-05:00I was going to do the Throo the Zoo 5k, but it looks like that plan is out of the window now. My daughter was invited to play (piano) in the School of Music's honors recital, and that is about a thousand times more important to me than a stupid race.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-47657152848284640852011-04-13T15:59:00.000-05:002011-04-13T16:00:18.521-05:00Unofficial log: Wed, 6 miles, at work, 64 F sunny, Saucony.Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0tag:blogger.com,1999:blog-5880753.post-52474901851052546092011-04-09T11:10:00.002-05:002011-04-09T11:32:04.821-05:00The monster 47-mile week is over today (after only 6 days), so I'll rest tomorrow. Today's 10-miler was quite an advanture. I started fairly tired, because yesterday I ran in the evening, and today I ran in the morning. Also, this was my 7th day in a row, and the weather warmed up. Plus it started to rain, the the rain became torrential, then thunder and lightning came, and I was still OK, until Cshttp://www.blogger.com/profile/12324309767106450888noreply@blogger.com0