Training Log Archive: WileyKyO-TIn the 30 days ending Nov 30, 2009:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||
Monday Nov 30, 2009 #
Running 40:00 [3] 5.6 mi (7:09 / mi)
shoes: Nike Air Max Moto+ 6
Cragston run at a conversational pace--my first run since the marathon.
Sunday Nov 22, 2009 #
Running race 3:09:27 [5] 26.48 mi (7:09 / mi)
Philadelphia Marathon; my first marathon.
Friday Nov 20, 2009 #
Running 20:47 [3] 3.0 mi (6:56 / mi)
Last run before the marathon--tried to visualize trying to maintain a good pace that I would be able to keep up for a while.
Monday Nov 16, 2009 #
Running 40:07 [3] 5.62 mi (7:08 / mi)
shoes: Nike Air Max Moto+ 6
Run around post with my friend Keith; nothing too fast, just something to keep my legs turning since I just went though almost a week of severe un-motivation to run. Tapering was not a valid excuse for not running at all, but at this point I'm just concerned with keeping my legs fresh but ready for Sunday.
Monday Nov 9, 2009 #
Running 52:32 [5] 8.18 mi (6:25 / mi)
shoes: Nike Air Max Moto+ 6
Bagel Shop run: Alex didn't have his ID on him so we ran together. At the bagel shop, 4.17mi out, we were at a 6:29 pace. On he way back, partly due to the narrowness of the roads, one of us would be ahead for a while, but we were both at the gate in time for my ID to be checked. I knew Alex would take it from here, but I tried to keep him within constant eyesight, and I finished about 15-20 seconds behind him. A great run, definitely my best recently for this mid-to-long distance. Faster, for example, than my earlier equivalent distance runs back from Camp Natural Bridge, despite the fact that those runs had a significant net downhill. I can afford to take tomorrow easy.
For the next 10 days, an average of 5mi/day will get me to my target mileage, and I could do that in a lot of ways.
For the next 10 days, an average of 5mi/day will get me to my target mileage, and I could do that in a lot of ways.
Sunday Nov 8, 2009 #
Running long 1:28:49 [4] 13.1 mi (6:47 / mi)
shoes: Nike Air Max Moto+ 6
I took my car out to Camp Natural Bridge (it would have needed to have gone out there by Thursday anyway) and started my run. Ran on 293 to Mine Torne Road, taking it to an intersection near 9W, where I took a right to take a short road leading to 9W near the bridge. I ran to the bridge and, for the first time ever, crossed over to the other side. I ran back on in to Thayer Gate and around BSF to the portapotties and water buffalo, which was exactly 13.1 miles, so half the length of a marathon. I got some water and realized that my time was under my half marathon target time of 1:30:00, but that the net downhill meant that I would be several minutes slower on a flat course :-(. Rested for a few minutes.
Running warm up/down 7:03 [4] 1.1 mi (6:25 / mi)
shoes: Nike Air Max Moto+ 6
Because I wanted to cover 2/3 the distance I did in my long run last weekend (2 weeks left vs. 3 weeks then), I had to get 14.2 miles in total, or another 1.1 miles. This was perfect and just the right distance to get me back to the barracks via diagonal walk. I am a little disappointed that it was only 22sec/mi faster than my 13.1mi pace, and still 13sec/mi slower than my 4mi pace yesterday, but it probably would have been faster with a few more minutes of rest. But I suppose that would have defeated the purpose of a cool-down anyway.
Saturday Nov 7, 2009 #
Running (Treadmill) 34:38 [4] 5.0 mi (6:56 / mi)
shoes: Nike Air Max Moto+ 6
I was too lazy to actually go out and run, but I managed to drag myself to the gym for some treadmill time, my first this semester. What I don't like about running on treadmills is that it always seems too hot and I sweat like a [insert joke here]; I do like the conscious ability to control my pace though.
Running 24:47 [5] 4.0 mi (6:12 / mi)
shoes: Nike Air Max Moto+ 6
Waiting an hour after my treadmill run, I went for an evening Lee Gate run, extending it by starting from the barracks, taking the long way around the old PX parking lot, and taking the long way around Clinton/Doubleday fields.
I was surprised when the run was over to see how fast my pace was...I was feeling good, but this is the best pace I've had all semester for anything over three miles and was faster than my four mile run that had over 100 ft of downhill! I was cold at first, running the in the still-wet PTs I'd had on, but after half a mile it felt perfect outside, and it was nice being the only one out there. Definitely a good run! Yes, there is definitely a reason I don't run on a treadmill very often...running outside is much better, physically covering ground, making decisions about where to go, being a part of my environment...and this is why I enjoy orienteering so much too.
I was surprised when the run was over to see how fast my pace was...I was feeling good, but this is the best pace I've had all semester for anything over three miles and was faster than my four mile run that had over 100 ft of downhill! I was cold at first, running the in the still-wet PTs I'd had on, but after half a mile it felt perfect outside, and it was nice being the only one out there. Definitely a good run! Yes, there is definitely a reason I don't run on a treadmill very often...running outside is much better, physically covering ground, making decisions about where to go, being a part of my environment...and this is why I enjoy orienteering so much too.
Note
Marathon Training Progress:
After setting a fairly lofty goal of running 480 miles in 60 days to prepare for Philly, I found myself falling behind after a few weeks. But, realizing that reaching my arbitrary number was not necessary to get a sufficient mileage in, I didn't let that stop me. Here's an update of where I'm at:
o 48 days, 80% done with training calendar
o 48 hours of training (includes other workouts, but mostly running)
o 287.74 miles, 60% of total original mileage goal reached
o average of 6 miles per day, 75% of original daily average
With these statistics in mind, and looking at the fact that after tomorrow it will be time to start tapering, my new goal is 360 miles total, or 75% of the original goal. This means 72 miles in the next 12 days, or continuing my average of 6 miles/day. I plan on getting a lot of distance in tomorrow with a morning and afternoon run, after which it will be an average of 4.5 miles/day for the last 11 days, which again will be more frontloaded. I think this can be accomplished, and I think I should be ready come race day.
After setting a fairly lofty goal of running 480 miles in 60 days to prepare for Philly, I found myself falling behind after a few weeks. But, realizing that reaching my arbitrary number was not necessary to get a sufficient mileage in, I didn't let that stop me. Here's an update of where I'm at:
o 48 days, 80% done with training calendar
o 48 hours of training (includes other workouts, but mostly running)
o 287.74 miles, 60% of total original mileage goal reached
o average of 6 miles per day, 75% of original daily average
With these statistics in mind, and looking at the fact that after tomorrow it will be time to start tapering, my new goal is 360 miles total, or 75% of the original goal. This means 72 miles in the next 12 days, or continuing my average of 6 miles/day. I plan on getting a lot of distance in tomorrow with a morning and afternoon run, after which it will be an average of 4.5 miles/day for the last 11 days, which again will be more frontloaded. I think this can be accomplished, and I think I should be ready come race day.
Thursday Nov 5, 2009 #
Running 5:24 [2] 0.71 mi (7:36 / mi)
shoes: Nike Air Max Moto+ 6
Jog down to the 1MI mark of the APFT from up by the Firste club; my job was to stand (in the rain and cold) and somehow make sure people turned around where they were supposed to even though, depending on what time in their run group they passed by, some were supposed to turn around and some go straight by.
Running 10:58 [3] 1.64 mi (6:41 / mi)
shoes: Nike Air Max Moto+ 6
Run back from APFT 1MI point; ran towards the end of the course to meet up with the guys who were posted there, and we jogged into the finish together. I took the stairs up to where I had started and around Clinton lot and on in.
Wednesday Nov 4, 2009 #
Running tempo 39:30 [4] 6.0 mi (6:35 / mi)
shoes: Nike Air Max Moto+ 6
Fast "tempo" (still not sure what that means, that's what Jamie called it) run with Jamie Despain. Went out to Cragston, back in, and around the parade field for an even 6.
Tuesday Nov 3, 2009 #
Cross Training 39:09 [3] 2.16 mi (3.3 mph)
shoes: Nike Air Max Moto+ 6
Some Ultimate Frisbee with the O-team. I was on the navy dude's team, and we played very well, the game was back and forth until the end. Definitely a great way to take it easy for a day!
Pushups/Situps 10:06 [3]
Quick pushups and situps with Ruben and Charity.
50 PU
1x30's Jake's abs
50 PU
1x30's Jake's abs
Monday Nov 2, 2009 #
Running 52:54 [3] 6.71 mi (7:53 / mi)
shoes: Nike Air Max Moto+ 6
3 Gate Infantry Mechanized run (I've been enjoying naming my runs recently for some reason): Unlike yesterday, I didn't hit Stony Lonesome gate, so it was a shorter run, not as hilly, and it was also slower because I used it as a recovery run. Ran with Nick "the Fuhrimanater" to Lee Gate, Washington Gate, and Thayer Gate, then up to F lot where I brought my car down so I could go to the PX tonight. Which also means I'll have to take it back up to the lots and get to run back down tonight.
Running 25:16 [4] 4.0 mi (6:19 / mi)
shoes: Nike Air Max Moto+ 6
Cute Little Bunny run: I parked my car back up at the lots around 2230 and ran from the exact farthest end of F lot through the road that connects it to a smaller lot, where I saw a young rabbit samper across in front of me. So, with the speed of a hare I ran to the road, behind Michie, around Lusk, along the Jewish Chapel, towards the Lee Gate turnoff from Washington Road, along the Old PX parking lot, and back in along the road by Trophy Point to Clinton Lot. I like this route because, while it is a net downhill, the downhill is well distributed and there were no signficant sections of either uphill or steep downhill.
Sunday Nov 1, 2009 #
Running 57:53 [4] 8.0 mi (7:14 / mi)
shoes: Nike Air Max Moto+ 6
Four Gate Engineer Champion run: in honor of branch night, ran to Lee Gate, Washington Gate, up the hazmat trail and to Stony Lonesome Gate, down behind Michie around Buffalo Soldier Field to Thayer Gate, and on in to the barracks. Pace was the same as my target marathon pace, so hopefully the shortness of the run and the hilly-ness cancel each other out. Essayons!