Monday, January 26, 2009

A Joke:

"Why did the chicken cross the road?
...To get a haircut!"

This is our 6-year old daughter's new joke, which for some reason makes our 3-year-old son laugh hysterically.

Kids. They make no sense, but they are quite amusing. ...Even when they're both sick, and even when their mom is out of town.

In short, I'm being run a bit ragged so the posts have dipped. An easy 5 miler on Thursday, 7 on Friday and another 5 on Saturday led into the 10K on Sunday, where I ended up running 34:40 according to the results. I felt a bit sluggish race morning, and while I thought I might be able to pull out a good day it just started to go wrong in the second half. I ran pretty much all but the first 800 meters in no-man's land, so it was hard to mentally stay in it. 5:17, 11:17 (missed the split), 5:33, 5:50, 5:40, 1:09 tells the story. Luckily for me I have great friends who were able to watch the kids during the race, though as soon as I crossed the finish line I darted to the car to get our daughter to a bowling party that started 20 minutes later.

Since then both kids have taken ill, starting with our daughter throwing up last night. She missed almost all of school today while I stayed with her, and our son developed a mean cough while off with Kiera's mom today. As I type both are hacking away in their rooms and I'm tired as all get out.

No opportunity for a run today, and tomorrow should be the same, but after Kiera gets home tomorrow night things should improve. That's all I got.

Wednesday, January 21, 2009

1/21/09

9 miles w/workout
Sleep: 7h 7/10
Legs: 8/10
Weather: 63 degrees and overcast (at 6am if you can believe it)
Notes: Marathon-week type workout w/3 miles at 5:50-6:00 pace, then five minutes easy followed by 3x1000 on 5 minutes. Ran the miles in 5:48, 5:51 and 5:50, feeling progressively better as I went along. 1000's in 3:18, 3:10, 3:14. Felt good.

In retrospect, I probably dug in a bit much for the second repeat, as the legs started burning a little during the last 200. I made an effort to ease a little and stay just below the burn for the third one in hopes of making up for it, but it's something I need to watch. Mystery Coach has been emphasizing my current position on the recovery curve, which seems to be more important as I get a little older. Last spring I dug in a little too often while doing workouts, which constantly put me behind the curve. As you might imagine, putting myself into this state seems to increase the amount of time it takes to recover from a workout, and it also put me in the position of heading into the next workout before I was fully recovered. Start repeating this cycle and you'll be moving backwards in no time.

I do think I learned a bit from pushing to hard in the spring, and one adjustment that seemed to pay big dividends for the New York marathon training included taking two very easy days after the back to back workouts. Since I'm not really in marathon mode right now, I'm doing the same thing after a Saturday workout/Sunday long run block, which has helped with the recovery over the past few weeks.

Tuesday, January 20, 2009

The Future is...

1/20/09
9 miles, 1h03m, 7:01 pace
Sleep: 5h 3/10
Legs: 7/10
Weather: I feel too guilty to disclose it today
Notes: Not enough calories or sleep yesterday so I postponed a workout today and just ran easy on trails around the Canyon

1/19/09
7 miles, 47m, 6:56 pace
Notes: Easy run w/4x30 second bursts with full recovery during the last 10 minutes. Felt good.

1/18/09
8 miles, 56m, 7:04 pace
Notes: Nice easy run

Working towards the 10K this Sunday, which is the first of many races for me in 2009. I'm putting marathons on the back burner for the year in favor of trying once again to PR at 5K, 8K and 10K during the course of our club's Grand Prix Series. Years ago I won this series, but since then a whole fleet of faster guys have come on the scene. I know most of them, which makes the competition even more fun than it would be otherwise. Here's the race schedule:

*Jan 25, Sun Run 10K
April 4, 7.4 mile Sabino Canyon Sunset Run
April 19, 5K Spring Cross-Country Classic
May 4, 10K Cinco de Mayo
*May 17, Tucson 5000m
May ?, 5K Meet Me Downtown
September 7, 8 mile Saguaro National Monument
*October 4, 8K Run and Roll
October ?, 10 mile Get Moving Tucson
October 24, 10K Oracle Run
November 26, 5K Thanksgiving Cross-Country Classic
*=Chance at a PR

I'll also throw in a few more races, including this 10K on March 22, which is hilly but might be fast. I may torture myself with another 5K on the track as well, which would be March 28. I have awhile to decide on this one, as getting lapped by college kids might be more than my fragile ego can take.

As for marathons, the tentative plan is to wait for Cal International in Sacramento, California on December 6. I could push for a late spring marathon, but I just don't feel like it right now. I love the distance, but right now I'm feeling the pull of the competition in these shorter local races.

Saturday, January 17, 2009

1/17/09

Really seemed to take a few steps up the ladder this week. Less fatigue, lighter legs and a good attitude. Good times.

1/17/09
15 miles, 7:14 pace
Sleep: 5.5h 4/10
Legs: 8/10
Weather: 45 degrees
Notes: Easy long run over hills with Scott. Felt very good the whole way.

1/16/09
10 miles, 1h05m
Sleep: 7h 7/10
Legs: 9/10
Weather: 44 degrees
Notes: 7 mile steady state-type run on the track. I discussed this with Mystery Coach beforehand, since I was hoping for a longer run at quicker paces to start mentally preparing for the 10K later this month. Each 1600m split has 2 seconds added to it to estimate mile paces: 5:49, 5:47, 5:48, 5:45, 5:45, 5:47, 5:45. Felt very good after 5 miles or so, much better than any run like this since the marathon.

Thursday, January 15, 2009

1/15/09

1/15/09
8 miles, 56 minutes, 7:02 pace
Sleep: 6h 6/10
Legs: 7/10
Weather: 43 (very nice)
Notes: Just an easy run, felt good the whole way

1/14/09 pm.
6 miles easy with the gang, legs felt good.

1/14/09 am.
7 miles easy, six before running Haiden to school and then a mile easy back home afterward. Probably 7:10 pace or so

1/13/09
8 miles, 54m, 6:48 pace
Notes: 8x300 jog, 100 accelerate-sprint, plus a fast 5 minutes towards the end. Shaking the legs out and trying to maintain good turnover

1/12/09
8 miles, 57m, 7:04 pace
Notes: Felt pretty good for the day after a longer run. Put in 4x30 second bursts towards the end with full recoveries

Sunday, January 11, 2009

1/11/09

1/11/09
15 miles, 1h42m, 6:50 pace
Sleep: 7h 8/10
Legs: 8/10
Weather 42 degrees
Notes: Nice long-ish run that finally got me out of the 7 minute pace rut without trying. Still getting a little tired at 10 miles or so, but overall no complaints. I think I'm starting to make some progress.

Saturday, January 10, 2009

1/10/09

1/10/09
6 miles, 40m, 6:42 pace
Sleep: 5h 3/10
Legs: 8/10
Weather: 38 degrees
Notes: My music life conspired to thwart my running life, as I got home from a concert around 12:30. I still would have had time to run more this morning, but I procrastinated by playing a guitar that arrived the evening before (Ebay is evil I tells 'ya). The legs felt surprisingly good this morning, so I did a bit of a progression run with an uptempo 800 towards the end. Perhaps quitting before the hour mark helped with the legs feeling fresh throughout.

Friday, January 09, 2009

1/9/09

1/9/09
9 miles, 1h05m, 7:05 pace
Sleep: 7h 7/10
Legs: 7/10
Weather: 39 degrees
Notes: Easy run on roads and trails, finished up with walk-run to school with Haiden and an easy mile back home. Nice morning, and the legs seem to be putting up with yesterday's workout.

Thursday, January 08, 2009

1/8/09

Staying at it, but I did miss Monday's run. Haiden lost her first tooth, which made for an exciting evening early in the week, and I found myself cornered by a few javelina while trying to run a downhill 800 from the end of a dead-end road (a big rock and lots of shouting helped here).

1/8/09
8 miles, 55 minutes
Sleep: 7h 7/10
Legs: 6/10
Weather: 36 degrees
Notes: Mystery Coach suggested 10x1000 on 5 minutes by feel without checking splits. Took a short warm up and got to it, but by the fifth one I felt I was starting to go over the limit. I made it through the 6th but felt pretty shaky and too over-taxed, so 400 into the 7th repeat I called it a day. Checking the splits on the way home give some indication of why it started feeling so difficult as I went along: 3:27, 3:22, 3:19, 3:19, 3:18, 3:15, 1:15 (400). Made the mistake of having a light dinner last night after running 6 miles with the gang, and by the time I got home from the workout I had that buzzy feeling of being too depleted. Need to eat more at the right times and less at the wrong times.

1/7/09
pm., 6 miles easy with the group in 44 minutes

1/7/09
9 miles, 1h05m, 7:11 pace
Sleep: 6h, 6/10
Legs: 7/10
Weather: 34 degrees
Notes: Cold for around here. Forced myself to really go easy over some trails in the canyon

1/6/09
9 miles, 1h0m, 6:48 pace
Sleep: 5h, 5/10
Legs: 7/10
Weather: 40 degrees
Notes: Ran 2x800 downhill and 4x300 jog, 100 accelerate-spring to shake the legs out. Felt good afterwards.

1/5/09, big zero. Bad weather and no motivation

Sunday, January 04, 2009

1/4/08

1/4/08
15 miles, 1h43m, 6:58 pace
Sleep: 5h 5/10 (sheesh)
Legs: 7/10
Weather: 52 degrees
Notes: This is what's passing for a long run right now. For some reason I've been getting tired around an hour, and today was no exception. Brought a gel along and took it 9 miles in, which seemed to help a bit. Not a stellar week, but I'm seeing some consistency again.

Saturday, January 03, 2009

1/3/08

1/3/08
9 miles, 1h0m, 6:45 pace
Sleep: 5.5h 5/10 (insomnia for whatever reason)
Legs: 7/10
Weather: 44 degrees
Notes: Started as an easy and slow run but progressed down a bit during the second half. Still not feeling effortless by any means, but I'm rolling a little.

Friday, January 02, 2009

Still Here

I'm still on the roads, though the motivation has dipped a bit for some reason. I've broken up the training log into a 2006-2008 section and a 2009 section, which starts with the post below.

Both should be in the sidebar, and hopefully I'll get back to some more colorful posts this year.

California International Marathon Training Log

17 weeks out from C.I.M. marathon, 8/3/09-8/9/09
Mo: 8 around 7:20 pace at 8000 feet, half uphill and half down
Tu: 0
We: 14 at 7:00 pace in the morning
We: 6 around 6:50 pace in the evening (too fast)
Th: 13 at 7:22 pace and a bonk, plus 1x25 second uphill sprint
Th: 5 miles at 7:40
Fr: 16 miles at 7:11, plus 8x300 jog, 100 accelerate-sprint
Sa: 12.5 miles w/4x1600m evaluation at 150HR in 6:03(149HR), 6:07(150), 6:04(150), 6:07(150) :42 seconds to 120HR recovery
Su: 20 miles at 7:15 pace
94 miles in 8 runs

Week 16, 8/10/09-8/16/09:
Mo: 10 miles at 7:22 pace
Mo: 5 miles at 7:32 pace
Tu: 12.5 miles w/3 x .7 mile hill repeats at strong effort
Tu: 6 miles at 7:44 pace
We: 8.5 miles at 7:08 pace, 8xstrides
We: 6 miles at 6:55-ish pace
Th: 11 miles w/8x1000 on 5 minutes in 3:23, 3:19, 3:20, 3:22, 3:21, 3:20, 3:21, 3:20
Th: 5 miles at 7:20 pace
Fr: 12 miles at 7:14 pace
Sa: 12 miles w/6x1600 redline run at 6:06, 6:08, 6:07, 6:07, 6:03, 6:02
Su: 19 very hilly miles (Saguaro loop) at 6:53 pace w/second half around 6:15-6:20 pace
107 miles in 11 runs

Week 15, 8/17/09-8/23/09
Mo: 12 miles at 6:56 +1 hill sprint and 8xstrides
Mo: 5 miles easy
Tu: 15 w/3200, 3200, 1600 tempo (400 recovery) averaging 5:45 down to 5:39
We: 13 easy at 7:13 pace
We: 6 easy around 43m
Th: 12.5 w/3x.7 mile steep hill repeats
Fr: 14 miles at 7:25 pace
Sa: 4.5 easy
Su: 18 w/last four around 6 minute pace
100 miles in 9 runs

Week 14, 8/24/09-8/31/09
Mo: 10 miles at 7:08 pace
Tu: 12 miles w/10 at 6:19 pace
We: 13 miles at 7:00 pace, 8x downhill 100m strides
We: 6 miles around 7min pace
Th: 14 miles w/4x.7 mile hill repeats, very tough
Th: 5 miles easy
Fr: 10 miles at 7:09 pace
Sa: 20 miles at 6:52 pace
Su: 10 miles at 7:07 pace
100 miles in 9 runs

Tuesday's marathon-ish pace effort seemed to be a good idea, and while the downhill strides are needed they made the legs a little sore for Thursday's tough hill effort. It felt good to get in a 20 miler Saturday, but the last few miles were tough. I think the hill effort actually put me behind on recovery for about four days, so I need to be sparing with that kind of hard work.

Week 8, 10/5-10/11)
Mo: 11 miles easy
Tu: 20 miles, 6:57 pace
We: 10 miles easy
We: 6 miles easy
Th: 14 miles w/6 at 6:00 pace on rollers
Fr: 12 miles easy
Fr: 4 miles easy
Sa: 9 miles easy
Su: 14 miles w/10 mile race in 57:32 (5:45 pace)
100 miles in 9 runs

All in all a good week of training given the recovery from the 8K race last weekend and the race today. Goals included a 20 miler, a medium-long run with marathon pace at the end and a solid race effort. Two out of three ain't bad.