I was scheduled to do four one mile repeats today. When I began it was already in the mid to upper 80's. I walked to the track and ran a half mile. Then I ran a half mile at an easy pace. I decided that because of the heat, I would modify my workout to eight half mile repeats. Everything was going well, but when I got to repeat 6, I was feeling the heat. I stopped in the middle and walked home. Fluids were not a problem. It was just the heat. I sipped Gator Aid as I walked home. When I got home, I pulled my cooling vest out of the freezer and sipped ice water. I recovered rather quickly, but I'm glad I decided not to finish. The heat can be dangerous.
The splits that I did run were pretty much on target.
Lap 1: 5:03
Lap 2: 5:01
Lap 3: 5:14
Lap 4: 5:17
Lap 5: 5:26
Lap 6: 5:36
Lap 7: Incomplete. The heat was taking its toll.
I need to remember the heat next week, when I run my 20 miler and start really early. Until then I'll keep you posted.
Saturday, July 30, 2011
Wednesday, July 27, 2011
Speed Work and Marathon Training
I had a pretty good speed session today. Arguably the best I've had all summer. My goal was to run 6 X 400 at less than 2:10. My splits were very good:
Lap 1: 1:57
Lap 2: 1:57
Lap 3: 2:01
Lap 4: 2:08
Lap 5: 2:07
Lap 6: 2:11
The first two splits went very well. Although the intensity level was high for me, I did not really feel it. At lap 3, I felt some stress, but I was not working too hard. Laps four and five were a little tougher. Lap 6 reminded me that I had essentially reached my limit for the day.
While running my 400 repeats, I began thinking about how hard it would be for me to maintain that pace for a marathon. I reminded myself that the purpose of today's activity was not to train for a super fast marathon pace, but to build my aerobic capacity so that I could maintain a pace of 11:00/mile for the entire race. (Actually, I would be pleased with a 12 minute mile since my fastest marathon in recent years was something like 12:45/mile.)
Having run 9 marathons in the past 4 years, I know that I can complete the distance. Now I'm trying to complete the distance in around 5 hours. This time I'm attacking the race on two fronts. They are endurance and speed. For the endurance part of my training, I am running long every other week. I will run four long runs of 20 miles or more. Last week's long run was 17 miles. On August 6th, I will run 20 miles. That will be followed by three additional runs of 23, 26, and 28 miles between then and early October.
Speed sessions will continue to include 400 meter repeats once a week and mile repeats or races on non-long run weekends. I'm hoping to bring my magic mile speed test down to 8:30 before the marathon. With that mixture of training, I should be able to come close to 5 hours in the Atlanta Marathon. Of course, that won't happen if the weather is too hot or the course is too hilly.
Lap 1: 1:57
Lap 2: 1:57
Lap 3: 2:01
Lap 4: 2:08
Lap 5: 2:07
Lap 6: 2:11
The first two splits went very well. Although the intensity level was high for me, I did not really feel it. At lap 3, I felt some stress, but I was not working too hard. Laps four and five were a little tougher. Lap 6 reminded me that I had essentially reached my limit for the day.
While running my 400 repeats, I began thinking about how hard it would be for me to maintain that pace for a marathon. I reminded myself that the purpose of today's activity was not to train for a super fast marathon pace, but to build my aerobic capacity so that I could maintain a pace of 11:00/mile for the entire race. (Actually, I would be pleased with a 12 minute mile since my fastest marathon in recent years was something like 12:45/mile.)
Having run 9 marathons in the past 4 years, I know that I can complete the distance. Now I'm trying to complete the distance in around 5 hours. This time I'm attacking the race on two fronts. They are endurance and speed. For the endurance part of my training, I am running long every other week. I will run four long runs of 20 miles or more. Last week's long run was 17 miles. On August 6th, I will run 20 miles. That will be followed by three additional runs of 23, 26, and 28 miles between then and early October.
Speed sessions will continue to include 400 meter repeats once a week and mile repeats or races on non-long run weekends. I'm hoping to bring my magic mile speed test down to 8:30 before the marathon. With that mixture of training, I should be able to come close to 5 hours in the Atlanta Marathon. Of course, that won't happen if the weather is too hot or the course is too hilly.
Saturday, July 23, 2011
17 miles: Long Slow Distance on a Hot Humid Day
The most important training run for marathoners and half marathoners is the LSD or Long Slow Distance. It teaches the body to endure and enables the runner to realize that he or she can go the distance. Today's 17 miler was one of those runs for me.
Because of the heat, I started at 7AM and stayed close to home. For the first 10 miles I was able to maintain a 13 minute pace. However, the heat had its way during the last 7 miles. I was able to maintain a pace of only 14:30. Of course, the temperature was climbing and by the end of my run it was approaching 90.
I used our Gym Boss and ran/walked at 30/30 intervals. I figured that a starting temperature of 76 degrees would make it difficult to run long as the temperature rose. It was a wise choice for me, because I'm feeling very good after this long run.
Because of the heat, I started at 7AM and stayed close to home. For the first 10 miles I was able to maintain a 13 minute pace. However, the heat had its way during the last 7 miles. I was able to maintain a pace of only 14:30. Of course, the temperature was climbing and by the end of my run it was approaching 90.
I used our Gym Boss and ran/walked at 30/30 intervals. I figured that a starting temperature of 76 degrees would make it difficult to run long as the temperature rose. It was a wise choice for me, because I'm feeling very good after this long run.
Thursday, July 21, 2011
A Week of Speed Sessions
Actually, I have had two speed sessions this week. First session was on Saturday, July 16 and Wednesday, July 20.
Saturday's session consisted of 5X1 mile repeats. One of those repeats was my magic mile. It was 39 seconds faster than my last magic mile! 9 minutes!! Next time perhaps I can come up with a magic mile that has an 8 in front of it! At any rate, my splits were as follows:
Mile 1: 10:49 Easy warm up before the Magic Mile
Mile 2: 9:01 Magic Mile!!
Mile 3: 10:09 Good pace, faster than my desired marathon pace of 11:00
Mile 4: 10:13 Still felt good!
Mile 5: 10:13 Still felt good!
I walked 5 minutes between each mile repeat for recovery. I felt great after this session.
Wednesday's session went very well. The temperatures were significantly warmer than Saturday, but I wasn't concerned since I was running 400 meter repeats. My splits were as follows:
Repeat 1: 2:14
Repeat 2: 2:15
Repeat 3: 2:12
Repeat 4: 2:12
Repeat 5: 2:16
Repeat 6: 2:12
I ran/walked 400 meters between each 400 meter repeat. I wanted to run 8 repeats, but I decided that it was too hot. So I settled for 6 repeats.
I'm learning to enjoy track workouts because they are helping me build confidence!!
Now, I'm looking toward Saturday's 17 miler. I hope to start early enough to beat the heat, but if not, I will just go slower and break it up for some cool down sessions!
Saturday, July 2, 2011
Building Toward My Goals: A Really Good Training Week!
This week of running has been really good for me. I'm especially pleased with today's 5 miler! I completed miles two and three in under a 10 minute pace. Mile four was a 10:17! What a great run for me!
I think the Wednesday Speed Sessions are paying off. This past Wednesday I completed 6 quarter mile repeats in 2:11 or less. Here's the rundown:
First Repeat - 2:11:22
Second Repeat - 2:07:55
Third Repeat - 2:10:11
Fourth Repeat - 2:10:11
Fifth Repeat - 2:10:07
Sixth Repeat - 2:01:45
Of course, between each repeat, I slowed to a comfortable pace before the next. I have a good feeling about the Fuzz Run this year. It's a local 5k race. If my training keeps progressing, I should be able to come close to 27 minutes. That's something I couldn't even think of 5 years ago! As a matter of fact 5 years ago, I didn't think it would be possible for me to break 30 minutes in a 5k. Now I break 30 minutes in 5k races most of the time. This year I completed the Steeple Chase in 28:28. Right now I feel really optimistic about coming close to my Fuzz Run Goal.
I'm also feeling positive about the Macon Labor Day Road Race 10K. I plan to break 60 minutes this year, if at all possible. My current runs tell me that this will be possible, given good conditions.
Atlanta Marathon! October 30, 2011! Here I come!
Running has taught me that being consistent and faithful in all things will enable one to achieve his or her goals.
I think the Wednesday Speed Sessions are paying off. This past Wednesday I completed 6 quarter mile repeats in 2:11 or less. Here's the rundown:
First Repeat - 2:11:22
Second Repeat - 2:07:55
Third Repeat - 2:10:11
Fourth Repeat - 2:10:11
Fifth Repeat - 2:10:07
Sixth Repeat - 2:01:45
Of course, between each repeat, I slowed to a comfortable pace before the next. I have a good feeling about the Fuzz Run this year. It's a local 5k race. If my training keeps progressing, I should be able to come close to 27 minutes. That's something I couldn't even think of 5 years ago! As a matter of fact 5 years ago, I didn't think it would be possible for me to break 30 minutes in a 5k. Now I break 30 minutes in 5k races most of the time. This year I completed the Steeple Chase in 28:28. Right now I feel really optimistic about coming close to my Fuzz Run Goal.
I'm also feeling positive about the Macon Labor Day Road Race 10K. I plan to break 60 minutes this year, if at all possible. My current runs tell me that this will be possible, given good conditions.
Atlanta Marathon! October 30, 2011! Here I come!
Running has taught me that being consistent and faithful in all things will enable one to achieve his or her goals.
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