Once again posting for 2 weeks...
Week 15
5 Runs
54 Miles
20 Mile Long Run
1 5K Race - 2nd - 16:55
This was a pretty solid last week of real training before starting the taper. This week finally set up closer to the way I should set up my Marathon training. I had an early week mid-long run, this week almost 12 miles (goal was making sure to be over 80 mins) followed by a couple of faster workouts - 8 mile tempo on Wednesday and a fun fast run with the Hash on Thursday. I decided last minute to push my long run to Sunday and fit in a 5K on Saturday morning. It ended up being a good decision as I finally got below 17 on the same course I had run a 17:33 on last time - evidence that this marathon training has done something for my fitness level.
I followed the Saturday race up with a solid 20 mile on Sunday with the last 8 at Marathon Pace. The marathon pace miles didn't feel like I was really pushing, though I was tired from a short night sleep. The only worrisome thing is that I've started having issues with my right hamstring - I seemed to have done something to it a week or two ago (it may have been in Ithaca or just before...) and it just won't leave me alone. It seemed to be fine for most of the long run, but reared it's head about 13 miles in and made the decision not to push pretty easy.
Week 16
2 Runs
10 Miles
The nagging hamstring and a business trip to AZ lead to the decision to take most of the week off. I just put in a couple of short runs on the resort golf course to try to loosen up the legs after the 20 miler, but didn't really test the hamstring too much.
It's annoying and a little worrisome that I'm having this issue now, but 2 more weeks of light training, 1 little marathon, and I'm allowed to rest it completely for a couple of weeks before beginning the build up for the ING in January. I'm not going to lie, I'm nervous about Chicago, and excited about a little downtime and a little fun running before getting back on the schedule. The regimen and discipline of staying on the schedule was perhaps the most difficult part of this (my first) training cycle and the part I struggled with most. Hopefully I'll be more disciplined on the next cycle and I will be more experienced making the next schedule.
Wednesday, September 28, 2011
Tuesday, September 13, 2011
Chicago Marathon Training Week 11, 12, 13 & 14
Opps, so maybe I've fallen a little behind in updating the blog... So I'll play catch up in one quick entry - luckily several of these weeks deserve very little if any recognition...
Week 11
5 Runs
48.5 Miles
20 Mile long run
I got a little behind on my millage this week due to a short notice trip to Mexico to deal with some issues there. I still managed 5 runs and my longest run ever - a 20 miler with 7 miles at marathon pace or faster during the last part of the run. I've been taking some longer water breaks during training (watch stopped) because of the killer heat and humidity. Some runs (like this 20 miler in 84 degree heat) they'll be around 20-30 seconds and other runs might see some last up towards a minute. I'm hoping that cooler weather in Chicago will offset these breaks in my training.
Week 12
4 Runs
38.8 Miles
13.8 Mile long run
This was my scheduled down week (39 planned) so I don't feel too bad about the low millage except that I've been way off schedule and scrapped the planned workout for the week. Veronica and I flew out to Ithaca NY on Friday morning to visit my parents and grandparents and spend a week on the lake, so the preceding week was a little weird. I was supposed to travel to Colombia but canceled my trip as Irene threatened to hit Miami and my schedule was a little thrown off as I prepped to go off the grid for a week. I did focus on getting a few 70+ min runs in and started a week of hilly runs in NY with a 9.5 miler with V up to Taughannock falls on Friday and a 13.8 miler route around the Taughannock gorge the next day. Running in sub 80 degree temps and sun is FANTASTIC by the way...
Week 13
6 Runs
56.2 Miles
15 Mile long run & Trail Half Marathon
I pretty much rewrote this week of training to take advantage of a trail half marathon on Sunday and the beautiful running to do in Ithaca. V and I moved our planned 23 miler to Wednesday and ended up changing it to a 7 miler after V twisted her ankle on the first 20 feet of trail and we discovered 23 miles of road running was not comparable to 23 miles of rough, hilly trails. We had planned on making up some miles in the evening on the road but that got nixed when V's ankle swelled up and it turned out she had run 7 miles on a probably sprained ankle. I did add a 15 miler on Friday to make sure my millage for the week was respectable, and with the half marathon on Sunday I had 4 runs of 80+ min for the week (2 of them were at a decent pace too!). Most of my running was done in 60-70 degree weather which was an amazing change from Miami and the only downside to the week (aside from V's ankle) was that I managed to tweak my hamstring during one of the runs and it's been lingering since.
The Monster Half Marathon in Virgil NY on Sunday was a beast to say the least. Miami running doesn't prepare you for 2780 feet of up hill on mostly single track trails. It was a handicapped start, so I went out with the last un-handicapped group (being a male in the prime of my life...) despite probably needing a major handicap to compete. I managed to stick with the leaders for the first mile of dirt road (6:30 first mile) but lost them quickly when we hit the trail and I started power hiking up the steep hill. I can honestly say I have never walked so much during a race before and the half marathon ended up taking me just over 2 hours. I saw all the marathoners heading out for their second lap and quickly decided no one could have paid me to turn around and head back out. I did manage to finish a semi-respectable 13 out of 89 and 5th in my age group (37 and under - the un-handicapped!)
Week 14
4 Runs
38.1 Miles
15 Mile MP long run
Laziness is the only thing I can blame this week on as I had trouble rolling out of bed at 5 after a whole week of sleeping in, and then when I ran in the evenings my stomach fell apart. I've now put in over 3 times as many miles this year as I have in any of the last 8 so I'm into new territory as far as motivation is concerned. It's been a while since I put in a competitive race and running on my own consistently is starting to get old. Not what I want to be happening at this point in training, but it did. Now I just have to refocus and get some solid work done in my final hard week before I begin my Marathon taper. I did manage a halfway decent run on Sunday - 15 miles with the last 13 at race pace (6:44 or under). It wasn't nearly as easy as I thought it should have been - not a good sign for the marathon, but I'm hoping it was more a factor of the temperature (84) than any issues with my fitness.
Week 11
5 Runs
48.5 Miles
20 Mile long run
I got a little behind on my millage this week due to a short notice trip to Mexico to deal with some issues there. I still managed 5 runs and my longest run ever - a 20 miler with 7 miles at marathon pace or faster during the last part of the run. I've been taking some longer water breaks during training (watch stopped) because of the killer heat and humidity. Some runs (like this 20 miler in 84 degree heat) they'll be around 20-30 seconds and other runs might see some last up towards a minute. I'm hoping that cooler weather in Chicago will offset these breaks in my training.
Week 12
4 Runs
38.8 Miles
13.8 Mile long run
This was my scheduled down week (39 planned) so I don't feel too bad about the low millage except that I've been way off schedule and scrapped the planned workout for the week. Veronica and I flew out to Ithaca NY on Friday morning to visit my parents and grandparents and spend a week on the lake, so the preceding week was a little weird. I was supposed to travel to Colombia but canceled my trip as Irene threatened to hit Miami and my schedule was a little thrown off as I prepped to go off the grid for a week. I did focus on getting a few 70+ min runs in and started a week of hilly runs in NY with a 9.5 miler with V up to Taughannock falls on Friday and a 13.8 miler route around the Taughannock gorge the next day. Running in sub 80 degree temps and sun is FANTASTIC by the way...
Week 13
6 Runs
56.2 Miles
15 Mile long run & Trail Half Marathon
I pretty much rewrote this week of training to take advantage of a trail half marathon on Sunday and the beautiful running to do in Ithaca. V and I moved our planned 23 miler to Wednesday and ended up changing it to a 7 miler after V twisted her ankle on the first 20 feet of trail and we discovered 23 miles of road running was not comparable to 23 miles of rough, hilly trails. We had planned on making up some miles in the evening on the road but that got nixed when V's ankle swelled up and it turned out she had run 7 miles on a probably sprained ankle. I did add a 15 miler on Friday to make sure my millage for the week was respectable, and with the half marathon on Sunday I had 4 runs of 80+ min for the week (2 of them were at a decent pace too!). Most of my running was done in 60-70 degree weather which was an amazing change from Miami and the only downside to the week (aside from V's ankle) was that I managed to tweak my hamstring during one of the runs and it's been lingering since.
The Monster Half Marathon in Virgil NY on Sunday was a beast to say the least. Miami running doesn't prepare you for 2780 feet of up hill on mostly single track trails. It was a handicapped start, so I went out with the last un-handicapped group (being a male in the prime of my life...) despite probably needing a major handicap to compete. I managed to stick with the leaders for the first mile of dirt road (6:30 first mile) but lost them quickly when we hit the trail and I started power hiking up the steep hill. I can honestly say I have never walked so much during a race before and the half marathon ended up taking me just over 2 hours. I saw all the marathoners heading out for their second lap and quickly decided no one could have paid me to turn around and head back out. I did manage to finish a semi-respectable 13 out of 89 and 5th in my age group (37 and under - the un-handicapped!)
Week 14
4 Runs
38.1 Miles
15 Mile MP long run
Laziness is the only thing I can blame this week on as I had trouble rolling out of bed at 5 after a whole week of sleeping in, and then when I ran in the evenings my stomach fell apart. I've now put in over 3 times as many miles this year as I have in any of the last 8 so I'm into new territory as far as motivation is concerned. It's been a while since I put in a competitive race and running on my own consistently is starting to get old. Not what I want to be happening at this point in training, but it did. Now I just have to refocus and get some solid work done in my final hard week before I begin my Marathon taper. I did manage a halfway decent run on Sunday - 15 miles with the last 13 at race pace (6:44 or under). It wasn't nearly as easy as I thought it should have been - not a good sign for the marathon, but I'm hoping it was more a factor of the temperature (84) than any issues with my fitness.
Tuesday, August 16, 2011
Chicago Marathon Training Week 10 Review & Beer Mile!
5 Runs
53.5 Miles
19 Mile Long Run
Another week of training in the books, another bench mark for longest run and highest weekly millage. I think my training took another solid, injury free step forward this week. The key workouts for the week were a 6 mile steady state run on Wednesday, a 10 mile marathon pace run on Friday and a 19 miler on Saturday.
The steady state run on Wednesday played out just the way it should, with all six miles coming in under 6:32 and the last 3 being faster than the first 3 (6:30, 6:30, 6:32, 6:25, 6:28, 6:25). The right knee did start bugging me at one point during the run and after the run it bothered me most of the day, but seemed to get better during the rest of the week. I'm still really struggling with consistent pacing, but getting through this workout without too much straining is probably a good sign.
Friday's run was again pretty solid as I averaged 6:42 for 10 miles (goal 6:44). Pacing was again a problem, and the pacing is being helped a little by quick stops for water where the clock stops, but I'll still take it. Stomach is still acting up occasionally as it did in the middle of this run - I need to get my eating situation figured out so I can figure out what I'm going to need to eat before the Marathon for an issue free race...
Saturday's long run turned out pretty good, all be it purposefully slow in the warm temperatures. The temperatures cracked 85 before the end of the run despite getting out the door at 5:40. A pop-tart and chea fresca before the run and a gu at mile 12 is all I used to get through 19, though I was dragging a bit at mile 12 - probably mostly due to the 5 mile stretch without water. However the gu and a short stop for a gut full of water kicked in a couple miles later as I was able to finish the run in relatively strong fashion with the last 5 miles being under 7:20 and the last being a 7:05. A confidence builder considering how easy I was still working at that point.
Saturday afternoon, when I thought my running week (or at least day) was over I was (maybe somewhat) reluctantly talked into running a beer mile with the HHH. Oliver and Chris wanted to go run it so Veronica agreed to be the DD for them and I decided to tag along at the last minute to check it out, not really expecting much on tired legs. Lucky I didn't expect much because I didn't get much - a 7:24 (which was good for tied for second). I had some serious doubts the first 2 laps as I fell way behind on the drinking. I was a full half lap behind an older (slightly bigger) gentlemen by the time I had finished my first beer and despite catching up during the lap fell almost as far behind on my second beer. The third and fourth beers surprisingly went down easier and I had more than a comfortable lead by the end of the mile, though I was beaten by someone in a later heat. Probably not the recovery I needed, but the beer mile followed by a delicious bbq was a fun way to end the day!
A good week overall - starting to look forward to running in cooler temperatures though!!
53.5 Miles
19 Mile Long Run
Another week of training in the books, another bench mark for longest run and highest weekly millage. I think my training took another solid, injury free step forward this week. The key workouts for the week were a 6 mile steady state run on Wednesday, a 10 mile marathon pace run on Friday and a 19 miler on Saturday.
The steady state run on Wednesday played out just the way it should, with all six miles coming in under 6:32 and the last 3 being faster than the first 3 (6:30, 6:30, 6:32, 6:25, 6:28, 6:25). The right knee did start bugging me at one point during the run and after the run it bothered me most of the day, but seemed to get better during the rest of the week. I'm still really struggling with consistent pacing, but getting through this workout without too much straining is probably a good sign.
Friday's run was again pretty solid as I averaged 6:42 for 10 miles (goal 6:44). Pacing was again a problem, and the pacing is being helped a little by quick stops for water where the clock stops, but I'll still take it. Stomach is still acting up occasionally as it did in the middle of this run - I need to get my eating situation figured out so I can figure out what I'm going to need to eat before the Marathon for an issue free race...
Saturday's long run turned out pretty good, all be it purposefully slow in the warm temperatures. The temperatures cracked 85 before the end of the run despite getting out the door at 5:40. A pop-tart and chea fresca before the run and a gu at mile 12 is all I used to get through 19, though I was dragging a bit at mile 12 - probably mostly due to the 5 mile stretch without water. However the gu and a short stop for a gut full of water kicked in a couple miles later as I was able to finish the run in relatively strong fashion with the last 5 miles being under 7:20 and the last being a 7:05. A confidence builder considering how easy I was still working at that point.
Saturday afternoon, when I thought my running week (or at least day) was over I was (maybe somewhat) reluctantly talked into running a beer mile with the HHH. Oliver and Chris wanted to go run it so Veronica agreed to be the DD for them and I decided to tag along at the last minute to check it out, not really expecting much on tired legs. Lucky I didn't expect much because I didn't get much - a 7:24 (which was good for tied for second). I had some serious doubts the first 2 laps as I fell way behind on the drinking. I was a full half lap behind an older (slightly bigger) gentlemen by the time I had finished my first beer and despite catching up during the lap fell almost as far behind on my second beer. The third and fourth beers surprisingly went down easier and I had more than a comfortable lead by the end of the mile, though I was beaten by someone in a later heat. Probably not the recovery I needed, but the beer mile followed by a delicious bbq was a fun way to end the day!
A good week overall - starting to look forward to running in cooler temperatures though!!
Monday, August 8, 2011
Chicago Marathon Training Week 9 Review
Step Down Week
5 Runs
45 Miles
13.75 Mile Long Run
I had a step down week on my initial schedule and even though some lower-than-planned weeks previously probably would have allowed me to comfortably increase millage at this point, I decided to keep to the plan as it's been keeping me happily uninjured thus far.
Wednesday I had a cruise interval workout planned, but a meeting at work required me to get in early so I switched things up and did a tempo from home to save myself the drive and rest time between intervals. I managed 5 miles tending towards the faster side of my interval zone and better yet, they were progressively faster as the workout went on (6:17, 6:19, 6:13, 6:10, 6:08). So despite working pretty hard for that last mile, I was pretty happy with the workout all things considered (in particular the constant battle with heat and humidity here in South Florida...)
Friday I put in a solid MP 8 mile run, the slowest mile being a 6:50 which included the uphill on the Rickenbacker right before the turn around. Several of the miles were closer to 6:30 (goal was 6:44) so again, pretty happy with the workout and how I was feeling during and after despite feeling like I was working for it on the last 2 miles.
I followed up Friday's run with a "short" long run on Saturday. Late Friday I was asked and agreed to lead the Running Company's long group run in the absence of the normal leaders. Normally this means significantly slower than normal pace but I got lucky and the only one to show up was a guy visiting from North Florida who's run Boston before and was probably in better shape than I am, so I got to enjoy running with a partner at the pace I wanted to run. We went through about 13.7 miles at a comfortable conversation pace of 7:43 while battling 88 degree temperatures and drowning humidity. It was definitely enjoyable running with a more evenly paired partner and certainly much easier to keep going when you're starting to get tired (I had neglected proper rest and food, opting for a Friday Happy Hour figuring on a super easy run so I was starting to feel things at mile 10.)
Over all a solid week, the legs are feeling strong and ready for another step up in millage climaxing with a 19 miler next weekend.
5 Runs
45 Miles
13.75 Mile Long Run
I had a step down week on my initial schedule and even though some lower-than-planned weeks previously probably would have allowed me to comfortably increase millage at this point, I decided to keep to the plan as it's been keeping me happily uninjured thus far.
Wednesday I had a cruise interval workout planned, but a meeting at work required me to get in early so I switched things up and did a tempo from home to save myself the drive and rest time between intervals. I managed 5 miles tending towards the faster side of my interval zone and better yet, they were progressively faster as the workout went on (6:17, 6:19, 6:13, 6:10, 6:08). So despite working pretty hard for that last mile, I was pretty happy with the workout all things considered (in particular the constant battle with heat and humidity here in South Florida...)
Friday I put in a solid MP 8 mile run, the slowest mile being a 6:50 which included the uphill on the Rickenbacker right before the turn around. Several of the miles were closer to 6:30 (goal was 6:44) so again, pretty happy with the workout and how I was feeling during and after despite feeling like I was working for it on the last 2 miles.
I followed up Friday's run with a "short" long run on Saturday. Late Friday I was asked and agreed to lead the Running Company's long group run in the absence of the normal leaders. Normally this means significantly slower than normal pace but I got lucky and the only one to show up was a guy visiting from North Florida who's run Boston before and was probably in better shape than I am, so I got to enjoy running with a partner at the pace I wanted to run. We went through about 13.7 miles at a comfortable conversation pace of 7:43 while battling 88 degree temperatures and drowning humidity. It was definitely enjoyable running with a more evenly paired partner and certainly much easier to keep going when you're starting to get tired (I had neglected proper rest and food, opting for a Friday Happy Hour figuring on a super easy run so I was starting to feel things at mile 10.)
Over all a solid week, the legs are feeling strong and ready for another step up in millage climaxing with a 19 miler next weekend.
Monday, August 1, 2011
Chicago Marathon Training Week 8 Review
Fought through some ups and downs this week as I begin to really see the benefit of a training partner - or, more precisely, the difficulties of not having one. I read other's blogs about planning workout strategies with their partners and the pushing and boosts they get when running with someone else and find myself really wishing I had that support during some of my runs. It's great being able to discuss overall training strategy with Veronica since she already has a few marathons finished, but I still put in most of my miles by myself. Maybe in the next training cycle I'll get lucky and find someone training for the local marathon at about the same pace as I'm going...
Started this week a little rough, an easy 9 miler that can be described as anything but easy. For some reason there was a major disconnect between what my legs were telling me and what my Garmin was telling me. I sailed through the first mile thinking I might have been a little quicker than I was supposed to be, only to find out I was significantly slower than target pace. I found myself pushing much more than I felt I should have been just to hit my easy pace targets and my heart rate just wouldn't jump into the normal range. It wasn't that my legs were heavy, just things weren't adding up... It was a weird day...
Luckily I rebounded nicely by destroying my Yasso 800 workout on Wednesday. I even extended the workout it felt so easy and will probably go and change the other 2 Yasso workouts on the schedule to something slightly more challenging. Thursday was an easy run with the HHH (beer included) and Friday was another strong easy run where everything just felt easy and I even squeezed off a marathon pace mile to finish the workout.
Things came falling back to earth on Saturday however as my 17 mile fast finish effort turned into a 16 and change death march. The temperatures were soaring into the upper 80s before I finished the run and my fast finish effort yielded 2 sub 7 miles on the back half before stumbling in the last couple of miles after hitting the wall at about 15 (as opposed to averaging about 6:44 for the last 8 with the last 2 or so around 10k pace...) I tried one of the Razz Cliff Gus that will be on the menu at Chicago and had trouble choking it down without water at 9.5 miles, and despite hitting every water stop on my route (12 in all) I was majorly dehydrated by the time I stumbled in my front door. My only comfort (as self centered as it is) is that Veronica struggled with the long run as well and she already has 5 marathons and a BQ under her belt since she's been living and training in this heat. We'll probably be hitting the roads an hour earlier next week to try to save a few degrees.
The major lesson from this week's long run was that I really can't push distance and pace in these temperatures. My long runs are longer than I've ever run before, my weekly totals are higher than they've been in at least 8 years (if not ever) and I'm still trying to push pace in high 80 degree weather... I'm changing the last 2 FF runs to optional FF (if it's going to be below 80, which seems unlikely) and I'm just going to focus on getting quality miles in. My sub 3 goal for a first Marathon might be too ambitious, but I'm not giving up on it yet, but I need to make sure I don't kill myself or totally destroy my confidence in these long runs... Ah the joy of training in South Florida...
Started this week a little rough, an easy 9 miler that can be described as anything but easy. For some reason there was a major disconnect between what my legs were telling me and what my Garmin was telling me. I sailed through the first mile thinking I might have been a little quicker than I was supposed to be, only to find out I was significantly slower than target pace. I found myself pushing much more than I felt I should have been just to hit my easy pace targets and my heart rate just wouldn't jump into the normal range. It wasn't that my legs were heavy, just things weren't adding up... It was a weird day...
Luckily I rebounded nicely by destroying my Yasso 800 workout on Wednesday. I even extended the workout it felt so easy and will probably go and change the other 2 Yasso workouts on the schedule to something slightly more challenging. Thursday was an easy run with the HHH (beer included) and Friday was another strong easy run where everything just felt easy and I even squeezed off a marathon pace mile to finish the workout.
Things came falling back to earth on Saturday however as my 17 mile fast finish effort turned into a 16 and change death march. The temperatures were soaring into the upper 80s before I finished the run and my fast finish effort yielded 2 sub 7 miles on the back half before stumbling in the last couple of miles after hitting the wall at about 15 (as opposed to averaging about 6:44 for the last 8 with the last 2 or so around 10k pace...) I tried one of the Razz Cliff Gus that will be on the menu at Chicago and had trouble choking it down without water at 9.5 miles, and despite hitting every water stop on my route (12 in all) I was majorly dehydrated by the time I stumbled in my front door. My only comfort (as self centered as it is) is that Veronica struggled with the long run as well and she already has 5 marathons and a BQ under her belt since she's been living and training in this heat. We'll probably be hitting the roads an hour earlier next week to try to save a few degrees.
The major lesson from this week's long run was that I really can't push distance and pace in these temperatures. My long runs are longer than I've ever run before, my weekly totals are higher than they've been in at least 8 years (if not ever) and I'm still trying to push pace in high 80 degree weather... I'm changing the last 2 FF runs to optional FF (if it's going to be below 80, which seems unlikely) and I'm just going to focus on getting quality miles in. My sub 3 goal for a first Marathon might be too ambitious, but I'm not giving up on it yet, but I need to make sure I don't kill myself or totally destroy my confidence in these long runs... Ah the joy of training in South Florida...
Thursday, July 28, 2011
Yasso 800 Domination
Planned:
8 Yasso 800s @ 2:55
Actual:
1 mile w/u
12 Yasso 800s all faster than target
1 mile c/d
Total: 8 miles
Domination might be a strong descriptor, but the infamous Yasso 800 workout was way too easy yesterday. The idea behind Yasso 800s? You take your goal marathon time in hours and minutes (mine: 2 hours 55 minutes) and convert that to minutes and seconds (mine: 2 minutes 55 seconds). The workout is then to rotate intervals and rest jogs in this time. Pioneered by Bart Yasso who has run marathons on all 7 continents, the Yasso 800 workout is supposed to determine your readiness to run your goal time in the marathon. Run 10-12 of these intervals and you're ready for the marathon - or MIGHT be ready. Problem is it's one of those workouts that if you can't do it, you're not ready, but if you can, it doesn't really mean much as most people are better prepared for shorter faster events than the longer marathons...
My pacing wasn't particularly impressive as I was typically 4-5 seconds fast on the first 200 and then just cruised the rest of the interval. All my intervals were fast (2:52, 2:49, 2:50, 2:52, 2:51, 2:52, 2:53, 2:52, 2:51, 2:49, 2:51, 2:50) but none felt like I was pushing for time. The biggest struggle was going out slow enough to be on pace - only my 10th interval did I go through the first 200 in 44 seconds, only to complete the back side too fast. I started the workout targeting 8 intervals, got there and decided to keep going. I probably could have kept going all day as my legs still felt as strong at the end as I did at the beginning, but I was running out of water and needed to get ready for work and so headed home after 12 figuring that was sufficient domination of the workout.
Though I'm pretty happy I was able to cruise through this workout so easily, I have to say it probably wasn't as hard of a workout as I needed to do. The pace was too slow, the interval too short and the rest was too long. It feels good killing a planned workout every once in a while, but the remaining 2 Yasso workouts on the schedule are getting changed out for something a bit longer and a bit more challenging.
8 Yasso 800s @ 2:55
Actual:
1 mile w/u
12 Yasso 800s all faster than target
1 mile c/d
Total: 8 miles
Domination might be a strong descriptor, but the infamous Yasso 800 workout was way too easy yesterday. The idea behind Yasso 800s? You take your goal marathon time in hours and minutes (mine: 2 hours 55 minutes) and convert that to minutes and seconds (mine: 2 minutes 55 seconds). The workout is then to rotate intervals and rest jogs in this time. Pioneered by Bart Yasso who has run marathons on all 7 continents, the Yasso 800 workout is supposed to determine your readiness to run your goal time in the marathon. Run 10-12 of these intervals and you're ready for the marathon - or MIGHT be ready. Problem is it's one of those workouts that if you can't do it, you're not ready, but if you can, it doesn't really mean much as most people are better prepared for shorter faster events than the longer marathons...
My pacing wasn't particularly impressive as I was typically 4-5 seconds fast on the first 200 and then just cruised the rest of the interval. All my intervals were fast (2:52, 2:49, 2:50, 2:52, 2:51, 2:52, 2:53, 2:52, 2:51, 2:49, 2:51, 2:50) but none felt like I was pushing for time. The biggest struggle was going out slow enough to be on pace - only my 10th interval did I go through the first 200 in 44 seconds, only to complete the back side too fast. I started the workout targeting 8 intervals, got there and decided to keep going. I probably could have kept going all day as my legs still felt as strong at the end as I did at the beginning, but I was running out of water and needed to get ready for work and so headed home after 12 figuring that was sufficient domination of the workout.
Though I'm pretty happy I was able to cruise through this workout so easily, I have to say it probably wasn't as hard of a workout as I needed to do. The pace was too slow, the interval too short and the rest was too long. It feels good killing a planned workout every once in a while, but the remaining 2 Yasso workouts on the schedule are getting changed out for something a bit longer and a bit more challenging.
Monday, July 25, 2011
Chicago Marathon Training Week 7 Review
6 Runs
47 Miles
16 Mile Long Run
7 weeks of formal marathon training in the books, 11 to go. Though my running stats are not impressive by many standards, this week saw the highest millage of my recorded history (since HS) and my longest run ever. Combine that with the fact that, besides a nagging toe pain, I’m mostly injury free, and 2 of the last 4 weeks have been abbreviated by traveling and a strained back (moving injury), I feel it’s time to start rehashing the weekly training for posterity’s sake.
Last week was shortened by missed runs because of a trip to Mexico , the side effects of said trip, and a wedding weekend in Illinois Mexico
Wednesday I was at the track at 6 to do a 400 speed workout. The goal was 4x(4x400), but I was limited to 3 sets of 4x400 by time and my old racing flats destroying my heals. Each 400 was however a fair bit faster than goal (75 seconds vs. a goal of 80) and still feeling relatively easy – so I feel pretty comfortable with the workout as a whole.
I survived most of Friday’s marathon pace effort, cruising through 5 averaging just under the 6:44 / mile target, before succumbing to the 87 degree humid temperatures and phoning in the final 2 miles at 8:20 pace to make sure I’d have something for Saturday’s long run.
Saturday’s 16 miler felt relatively good. Veronica and I met up with Ali and Coston from the Running Company at 6:30 and I hung with them through the first 8 miles of the run at a very comfortable 9 min/mile pace (slightly slower than I should be going, I know.) At the turn around I picked the pace up to a still comfortable 7:20-7:30 pace. I was comfortable with the pace for the next 4 miles. A short unintentional race with another runner, which ended abruptly when the other runner decided to walk after 2 miles, saw my pace hit 6:20 at times despite me trying to let him go and just run easy. The pace, paired with temperatures approaching 87 (with a dew point around 77) forced my pace to slide to 8 min/mile with long stops at every water fountain to splash around and rehydrate. I also practiced with the energy gels – a gu at 7 and another at 10.5. Neither affected my stomach, but I’m not sure what the real effects were energy wise. After the run my legs felt surprisingly good, though the body was definitely dehydrated.
I’m finding with this Miami
Subscribe to:
Posts (Atom)