Saturday, December 20, 2008


Mystery Coach seems to be preparing to crack the whip a bit, as he advised some preliminary speed-work early in the week along with a 7-miler today at 6:15-6:25 pace. For the preliminary speed I'm putting in short fartlek-style intervals of 45 seconds to 2 minutes, with a very full recovery of 15 minutes or so between each. This seems to work well for preparing the legs for faster runs, and it's also much less boring than strides. As for the seven miles up-tempo today, I can't really complain. It was too cold for my crummy heart rate monitor to work, but it seemed like I was working towards the top quarter of my comfort zone. My body seemed determined to run 6:05-6:10, but it felt more like habit than red-line so I backed off when the paces got too fast.

On a different note, I'm proud to say Haiden and I kept our streak of getting to school under our own power for the whole first half of the school-year (with the exception of my days out of town for the marathon). We've been cycling each day, but this week Haiden told me she wanted to start running (I swear I didn't goad her into it, and even Kiera will vouch for me here). So on Tuesday and Thursday this week we jogged the .8 mile to school together, stopping every few minutes for a short walk break when I could hear her getting out of breath. Another semester of this and she's going to kill those kid-races (haha).

Next up for me is the Sun Run 10K on January 25th. I'm a bit behind where I thought I'd be at this time, but between my job and getting sick it's just how things are this time around. Enjoy the weekend and thanks for reading.

10 miles, 1h04m, w/7 miles at 6:15-ish pace
Sleep: 7h 8/10
Legs: 7/10 Lagged a bit but probably just rusty
Weather: 38 degrees

8 miles, 55m, 6:55 pace w/4x60 second bursts, one every 15 minutes or so
Sleep: 6h 6/10
Legs: 7/10
Weather: 38 degrees

7 miles, 50m, 7:11 pace, night run since Kiera was sick in the morning

8 miles, 57 minutes, 7:08 pace, concentrated on running very easy

10-ish miles, first nine at 6:45 pace, w/4x2 minute bursts, one every 15 minutes
Legs: 8/10

Monday, December 15, 2008

The Right Direction

...After a few detours
Week of 11/24-11/30/08, 36 miles in 4 sessions
Week of 12/1-12/7/08, 51 miles in 6 sessions
Week of 12/7-12/14/08, 64 miles in 8 sessions

Out with the sick and in with the well. I'm finally feeling like myself again, so it's good to see the frequency and the miles moving up. I've been keeping my mind off the paces as I've tried to get back to it, with the exception of making sure to take a slow day after a faster day or two when they happen. Both Saturday and Sunday found me down in the low 6:40's, so today I put the brakes on and really took it easy.

Hopefully Mystery Coach is starting to pen some workouts or faster days for the near future, as I'm finally feeling ready.

Thanks as always for the comments. I'm not finding much to write about lately with the running, so I'm not forcing it by blabbing on (too much) about nothing in particular.

9 miles, 1h04m, 7:07 pace
Sleep: 6h 6/10
Legs: 7/10
Weather: 50 degrees

Saturday, December 06, 2008


Mystery Coach sent me out for a four mile evaluation run this morning. In the good old days (before NYC) I could run right around 6:00-6:10 pace at 150 beats per minute, but today was a different story:

Mile 1: 6:36 at 153HR
Mile 2: 6:50 at 152HR
Mile 3: 6:52 at 150HR
Mile 4: 6:42 at 150HR

I was moving so slow that I didn't even mind the fitness walker clinging to the inside curb of lane one or the two easy joggers spread out across lanes one and two. It's clear I'm still under the weather, as I'm spending an extra half hour at home trying to get the crud out of my sinus cavities and lungs before heading out each morning.

I guess it's good to have a baseline, but I'm a bit disappointed to see the bar so low at the moment. It does show that I'm probably not doing the easy runs slowly enough though.

8 miles, 57 minutes, w/4 mile eval in 6:36(153HR), 6:50(152), 6:52(150), 6:42(150)
Sleep: 5h 5/10 (hacking too much to sleep)
Legs: 7/10
Weather: 43 degrees

9 miles, 1h03m, 6:58 pace
Sleep: 6h 7/10
Legs: 7/10
Weather: 46 degrees

Thursday, December 04, 2008

Is This Thing On?

36 miles last week and 46 the week before. Those are some grim totals, but I guess if it's going to happen I'd rather see it during the month after a marathon. I apologize for the lack of posts, but between work, family and a few bouts of illness I've been running and posting much less often. I've taken five days off from running in just the last three weeks, but it seems like things are finally getting back on track.

The Thanksgiving Turkey Trot was a bit of a fiasco after I got sick Sunday night of race week. I ended up taking the three days off before the race, and when the big day came I was feeling flat and fatigued. Toss in a torrential downpour and a resulting mud bog for a course (and me with flats and no spikes), and you can probably guess how it went. The hills were so muddy that I had to go into an all out sprint just to get half-way up before losing my momentum, which meant walking with my feet splayed out and my weight forward the rest of the way to avoid sliding back down.

In the end I ran a full minute off my best, but I helped score for our team so I can't complain too much. Most peoples' times were 40 seconds to a minute slower, so maybe I wasn't as far off from form as I felt.

Looking forward, I'm going to just try to stay consistent with runs of 8 to 12 miles over the next week to make sure both the virus and sinus infection are gone for good. My focus is still the spring racing season, so I want to spend the next few weeks just getting healthy and strong again.

Instead of a long list of runs here, I've just put the last few weeks in the the log.

Thanks for reading.