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Posts Tagged ‘marathon training’

RECAP: Forward progress, that’s for sure. Even with a day off on Monday to accommodate a wedding related hang over and a flight home I was able to squeak in fifty miles for the week. Very happy about that. Not as happy about my performance on the long run this weekend, the first fifteen went well, but the last four were pretty rough. Hey, that’s what training runs are for, right? Feel bad now so I’ll feel good later.

Another health note – I’ve been having trouble with my shoulder and took the week off from body weight work. I’ll be back at it this week.

Alright, the numbers:

Summary:

Run Streak: 6 days

Average Weight –182.5

Running Miles: 50  in 8:12:50

Bike Miles: 0

Body Weight Work: 0

Total exercise time: ~8 hours

Daily Breakdown:

Monday – off

Tuesday – 7.5 in 1:15:00 (3.5 warm up and cool down; 4 mile fartlek in a driving rain)

Wednesday – 12.5 in 1:51:54

Thursday – 4.5 in 40:04

Friday – 3 in 28:00

Saturday – 3 in 28:34

Sunday – 19.25 in 3:32:18

Goals for Last Week:

  1. Run at least fifty miles – DONE!
  2. Exercise, including bodyweight work and stretching, for a total of ten hours – FAILED
  3. Long run of at least 20 miles – FAILED (but pretty damn close)

Looking Ahead

This week is about carrying forward the success of the last week. Long run is going to be short (thank god) but there will be two mid week runs of medium length. With no scheduling issues and a week’s rest for the shoulder I should be able to come back on the stretching and bodyweight work. I would really like to hit that ten hour mark.

Goals for Next Week:

  1. Run at least 53 miles
  1. Exercise, including bodyweight work and stretching, for a total of ten hours
  2. Lose a pound
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RECAP: Once again I didn’t hit all the goals, but I did make significant progress. 48 miles isn’t fifty, and nine hours isn’t ten, but neither is is bad. I had an excellent track work out, which I think shows that my 5k PR is soft, and I ran 15 miles on Friday night with little pain. All good signs.

Alright, the numbers:

Summary:

Run Streak: 11 days

Average Weight –185

Running Miles: 48.2  in 7:25:23

Bike Miles: 0

Body Weight Work: 5 times for a total of 1:45:00

Total exercise time: ~9 hours

Daily Breakdown:

Monday – 5 in 46:00; W3D1 14, 18, 14, 14 12 (failed to complete the final set)

Tuesday – 3.5 warm up, 5 x 1200 @ 5kpace; 2.5 cool down.; 15 minutes of bodyweight work including L-sit practice

Wednesday – 10 in 1:43:31; W3D2 25, 20, 15, 7, 7 (failed to complete last two sets)

Thursday – 2 in 16:38; body weight work

Friday – 15 in 2:22:34

Saturday – 5 in 43:31

Sunday – 1.5 in 12:39 restarting W2D1 14, 14, 10, 10, 20

Goals for Last Week:

  1. Run everyday – DONE
  2. Run at least fifty miles – FAIL
  3. Exercise, including bodyweight work and stretching, for a total of ten hours – FAIL
  4. Lose a pound – DONE

Looking Ahead

I need to stop thinking about “salvaging” my fall marathon and realize I still have plenty of time to get this shit together. I spoke last night at my club practice with a much faster guy who is also running Philly, he isn’t sweating it yet, I’m not either. I just need to be consistent, get in the miles, and I’ll be fine.

Goals for Next Week:

  1. Run at least fifty miles
  2. Exercise, including bodyweight work and stretching, for a total of ten hours
  3. Long run of at least 20 miles

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RECAP: Another week in suck city. I had to have a routine medical procedure this week which laid me up for two days. Then there was a goddamn hurricane. All in all it sucked, and the less said about it the better.

Alright, the numbers:

Summary:

Run Streak: 4 days

Average Weight –186.7

Running Miles: 34  in 5:26:23

Bike Miles: 0

Body Weight Work: 2 times

Total exercise time: ~6 hours

Daily Breakdown:

Monday – 5 in 49:00; W3D3 (16, 17, 14, 14, 24) for a total of 81

Tuesday – 0

Wednesday – 0

Thursday – 9.5 in 1:26:00; Max rep push up test – 31

Friday – 5 in 1:00:00

Saturday – 10 in 1:33:59

Sunday – 4.5 in 36:24

Goals for Last Week:

  1. Three days of body weight work – FAILED
  2. Run at least 45 miles, ideally 50 – FAILED
  3. Survive to fight another day – DONE?
  4. Lose a pound – DONE

Looking Ahead

This was another tough week in what has been a tough and disappointing month. At this point, I just need to put it behind me and concentrate on salvaging my fall marathon. Its going to be balls out from here on out.

Goals for Next Week:

  1. Run everyday
  2. Run at least fifty miles
  3. Exercise, including bodyweight work and stretching, for a total of ten hours
  4. Lose a pound

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Continuing the  parkway theme from last week, my original plan for this weekend’s long run was to run down Ocean Parkway to Coney Island, but then Hurricane Irene came along, they turned Coney Island into an evacuation zone, and E all but forbid me running down there. So loops in ProspectParkit was.

Trucks lined up for Irene

Intermittent storms, a worried wife, and unbearably humid conditions meant I only did ten miles. They were fun, if sweaty, miles. A lot of people were out in the park, considering the weather was pretty nasty. I guess everyone wanted to get some outdoor time in before being cooped up for the storm. Last night when we were watching the coverage of the hurricane, twice I saw runners behind the reporter. Once it was during a report from the Central Park, at twelve thirty at night. Twelve thirty, on a Saturday, during the hurricane. I love New York runners.

Here Comes the Rain

 

Today after the storm I did another loop in the park. The damage is pretty minimal. A couple of trees down, some flooding in the areas that always flood, and again a lot of runners out. Gotta get the miles in, I guess, no matter what the weather.

After Irene

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RECAP: Once again lately life has gotten in the way. I wasn’t running well, and the lack of running lead to a lack of blogging. Isn’t it always the way? After a pathetic 25 miles  last week, this week was much better – 50 miles in six runs. I’ll take it.

Alright, the numbers:

Summary:

Run Streak: 7 days

Average Weight –186.7

Running Miles: 50.2 in 7:48:43

Bike Miles: 0

Body Weight Work: 2 times

Total exercise time: ~8 hours

Daily Breakdown:

Monday – 4.75 in 41:38; 100 push up challenge W2D1 (14, 14, 10, 10, 16) for a total of 64

Tuesday – 3.5 warm up in 31:00; 3 track workout in 19; 2.5 cool down in 25:01

Wednesday – 10 in 1:34:05

Thursday – 5 in 45:48; W2D2 (14,16,12,12,19) total of 73

Friday – 4.5 in 37:05

Saturday – 17 in 2:54:57

Sunday – 0

Goals for Last Week:

n/a

Goals for Next Week:

  1. Three days of body weight work
  2. Run at least 45 miles, ideally 50
  3. Survive to fight another day
  4. Lose a pound

Looking ahead:

I am having a medical procedure this week that is going to lay me up for a day or two, so fifty miles for the week is going to be a stretch. If I can run Wednesday, I’ll be good, if I can’t I’m screwed. I am definitely going to miss my speed session this week, so I’ll need to find time for an individual workout somewhere in here.

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The first in a series recounting my long run adventures.

I have run over 1600 miles in Prospect Park, much of it on the 3.3 mile main loop of the park. It has, as you might imagine, gotten a little boring. In an attempt to branch out, see more of the city by foot, and keep things interesting I’m going to try and stay out of the park more, especially on my long runs. This weekend’s course was developed with three things in mind – avoiding the park, staying in the shade, and running a work related errand.

 

Eastern Parkway

With these goals in mind I started out from my place and ran up to Eastern Parkway, the leafy promenade that runs from Prospect Park to the far edge of Crown Heights. Eastern Parkway was designed by Fredrick Olmstead, the genius who brought us both Central Park and Prospect Park. I love Olmstead and not just because he is a Connecticut Yankee like me. The concept of the parkway was to create a tree lined avenue which would take residents into the park. Originally there were to be four of these leading into Prospect Park from every direction, but only two were completed, Eastern and Ocean. I might run Ocean next weekend.

I love Eastern Parkway, running it from the park to Ralph Avenue takes you through the hipsters of Prospect Heights to the Chabad Hasidic Jews, Caribbean immigrants, and African Americans of Crown Heights. The Parkway continues past Ralph all the way to the Greenwood cemetery, but it isn’t nearly as nice (or as shaded) after Ralph, so I cut things off there today and turned around.

Back down Eastern Parkway I took a right down Bedford Avenue running through Crown Heights into Bedford Stuyvesant. I ran a quick errand in Bed Stuy, checking out a building for work, taking photos in my sweaty running clothes and getting stares. It was fun. Then it was down Bedford through the Satmar Hasidic portion of Williamsburg and over the Williamsburg Bridge.

The View from the WillyB

 

Williamsburg, as you may know, is the epicenter of all that is hip in New York. The Williamsburg Bridge is a fashion show on a Saturday afternoon –  Rayban sunglasses, boat shoes, impractical bikes. I am not sure if the woman on the bike with the retro eighties halter sweatshirt top meant to show us all her breast, and she rode down the bridge, but show us all her breasts she did.

The Williamsburg drops you off in the center of the Lower East Side. Historically the LES was a ghetto for newly arrived immigrants, now it is a play land for dudes with beards in flannel shirts. At this point, I knew I was short on mileage, so instead of just heading down to the Manhattan as I originally planned, I headed up the East Side for a bit, dodging skaters and people who rarely ride their bicycles. Around 14th street I turned around and headed back down to the Manhattan, a much more proletarian bridge than the WillyB, the Manhattan is stocked with runners and Chinese and Mexican dudes on Huffys. No breasts were seen.

 

Looking at Brooklyn from the Manhattan Bridge

Off the Manhattan and onto Flatbush Avenue for the final push home. Once again surprised at how many tourists there are in downtown Brooklyn nowadays. Hot and hurting by the time I got to Flatbush and Atlantic and still needing a another mile, I went the long way home and clocked in at 17 miles in 2:54:57. Another one in the bag.

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I ran my first track workout last night at the Red Hook track. The track itself is in remarkably good condition considering it is open to the public at all hours and located deep in Red Hook. It is surrounded by warehouses and the BQE overpass and heavily used by serious and casual runners. When we were there at least one other team was practicing,   It is about as urban an environment as you are going to find for a track, just about the exact opposite from my wilderness running inVermontthis past weekend.

 

The Red Hook Track

The workout itself was dead simple – a two mile warm up jog to the track from the park, and then 12 x 400 meters with 90 second rest.  Coach broke us into two groups, the very fast, and the rest of us. I was obviously not in the very fast group. My group did the repeats with the goal of hitting a time somewhere between 90 and 95 seconds for each 400. I have no idea what the goal pace was for the fast group. I took the first one too fast, coming in at 1:24; The next three I hit at just around 1:35 – 1:37. Only three laps in and hurting, I was sure I was not going to be able to keep this up. But I grinded it out, one lap at a time, and did the remaining laps all right around 1:34.

 

The purpose of the work-out was to understand pacing and begin to get a sense of what the effort for a sub 20 5k would feel like. I’ll tell you what it feels like – it feels like pain. Between sets, no one spoke. We just gasped, drank water, and walked back and forth. The experience reminded me of swim practice in high school – the pain in the lungs, the drive to finish the work out, the camaraderie between the runners. I loved it. By the final couple of sets I was hurting, especially in my legs. I did a lot of climbing on my weekend long run, and the quads were sore before I even started this work out. By the time it was over, I could barely walk. But I did more than walk, I ran the 2.5 miles home feeling like I was really, finally, getting somewhere with this running thing.

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