Ramping Up the Intensity

Total mileage peaked last week at 96, so the trick is a balancing act of maintaining that big base while simultaneously introducing intensity. This week, I had a track work out of 5 x 600 meters at 5k pace (5:44) and on Saturday the plan called for a marathon paced run of 12 miles. Since there was a half marathon on the Grand Prix schedule, this was a perfect opportunity to get in my run and complete another race on the circuit. It was a nice morning, a bit on the humid side, but nothing that would effect my pacing strategy. The trick was not to all out race this thing, but be aggressive enough to make a good showing. In that regard, I think I ran a successful race. I went out a fast pace (at least compared to how I usually go out) and maintained a very comfortable 6:44 pace through mile 4. There was a major hill at the 4.25 mile mark, so my pace dropped to 6:54 for mile 5. At the halfway point, I was done with running easy and chatting with other runnes and decided to open it up a bit. Mile 6 was just under 6:30 and that is the pace for the next couple of miles. I was hoping that I would be able to comfortably get under 6:15 pace for the last 4 miles, but the course moved to a bike bath, that was very cruvy and hilly and broke my stride and concentration. I did manage a a 6:19 mile 13, but nded up with a a 1:26:44 time, good enough for a 3rd place AG finish and 15th overall. I ran just shy of 19 today on very tired legs. I am looking ahead to some more intense track work this coming week along with a lot more racing. It is truly crunch time and this is where a sub 3 hour race is made. I am still feeling good with where my fitness is and remain confident that I will nail this thing. Happy Running!

Monster Week Not So Scary Afterall

Yes, week 11 is in the log book and even though I did not hit every work out as well as I would have liked, it was big success. I had some big mileage numbers to hit and accomplished that and set a weekly PR of 96 miles! I thought about a short 4 mile recovery run to hit the century mark, but after a few hours of yard work, I am done for the week. A 100 mile week is cool, but not that important in the grand scheme of things. What was scary about this week? Well outside of the heavy, heavy mileage there was a 12 mile run on Firday, with 7 at HMP followed by a 25 miler on Sunday with no recovery day in between. I did not quite hold HMP pace on the tempo run, but did get thought the 25 miler today and even had gas left in the tank to tackle a few hours of yardwork later in the day. Normally, I would be in a napping/comatose state for the rest of the day, but luckily I remained menatally and physically sharp all day. I think that's a good sign. So, looking ahead to week 12 what do we have? Some 600 meter intervals on Tuesday, 19 miles on Wednesday, a half marathon on Saturday and 18 miles on Sunday. Piece a cake right? Happy Running!

It's Haftime

I've completed 10 weeks of my 20-week plan.  The body is still holding up well, but am feeling a little bit fatigued today.  Wasn't a high mileage week, but did get in some speed work including my 6x800 meter workout on Wednesday morning.  I was shooting for a 2:50 average, but that was a bit too optimistic.  My average was 2:53, all done with 3 minute easy jogging between intervals and  part of an overall 10-mile run.  After watching the Olympians run 800 meters in 1:40 you realize just how slow you really are!

I need a good recovery day today and get myself ready physically and mentally for the 2nd half and week 11 in particular.  This is one of the most key weeks of the entire program.  There are 94 miles planned with strides, 800 m intervals and a half-marathon pace tempo work-out all on the docket.  Following week 11, I get to measure my fitness with lots of racing.  Rochester Half-Marathon, Victory 10K, City of Lakes 25K and Old SOD Days 8K, all within a 30-day span.  I'm really looking forward to getting out there and doing some racing.  I don't think I can all out race all four, so I still need to choose which ones I am racing and which ones will just be used as key work-outs.  My showing last year in the COL 25K was terrible, so sometimes my body decides for me.

The Olympics were great fun.  The men's marathon was a bit of a let down from an American standpoint; even though 37-year old Meb had a great race.  Not sure Ryan Hall has what it takes to compete internationally.  Usain Bolt was hands down the most impressive and dominant athlete of the games and I really admire the way Allyson Felix runs.  She made all here races look very easy.  Mo Farrah was phenomenal as well.

Happy Running!
Rick

Speed Intro

Well, here we are in week 9 of my 20-week plan for the Des Moines Marathon.  I mentioned last week that the I built the foundation over the first 8-weeks and starting the next cycle with close to the same mileage, but introducing some speed work into the mix.  Nothing to crazy in week 1, the only speed specific work-out of the week was today's 20 miler with 12 of them at or below marathon pace (6:52 or better).  It still takes me a mile or two to find that rhythm, but once I was locked in, I was locked in.  I even managed a 6:44 mile 17 and a 6:42 mile 18.  I did the work-out on a flat trail, but it is all gravel, which definitely slows me down a bit.  This was a confidence building work-out as I felt very good afterwards and had some gas left in the tank.  In addition to this work-out, my GA (general aerobic) runs for the week were all a notch or two faster than in the first cycle.  In the first 8 weeks, these GA MLR's were hovering around 8:30 and this week I was dropping below 8 minute pace for most of these miles.  This is a very good sign.  Looking at my running log from last year, I was missing these quality runs because of some severe plantar fasciitis, but all systems go so far this summer.  Plus, we had a big break in the temps and humidity, which was truly appreciated.

Looking ahead to next week, I see a slight drop in mileage, but some 800 meter work-outs on Wednesday.  I'll try to run these (6 of them) in 2:50.  Certainly not blazing Olympic kind of speed, but will definitely be a challenge.  Then in week 11 the mileage gets ramped back up again, with 94 miles planned.  I may make the attempt to break 100, but only if I think my body will hold up.  No sense in trying to make some arbitrary mileage goal and risk injury.

So, things are still looking up and I am hoping that October 21st gets here very soon.

Happy Running,
Rick