Saturday, September 28, 2013

12 X 800 repeats: Week 12 of Half Marathon Training

This week was successful.  I'm excited that my training is progressing well.  My foot still feels really good (remember I had Plantar fasciitis in this summer)?  Good old run/walk/run has helped with that and I've gotten much faster in a safe way :-).    Today I did pace work and it went well.  It was extremely challenging, but I think I had the last laugh in the last repeat!  Here's my email to coach Chris.  #runhappy
The week I made it to all of my runs and did them on the days that are on the schedule.  Still no cross-training this week, but it was a good week overall.
Monday - I did my Monday run first thing in the morning.  I did about a 2 mile run and then did my magic mile.  The first part of my run was about a 10 minute mile and then my magic mile was 7:39.  This was my fastest mile to date :-).  Here are the details for these runs. - Regular run - MM

Wednesday - I slept in on Wednesday morning, but had a really good 5 mile run.   Average pace 9:25.  Felt good.  Used 4:1 ratio. 

Today I did my 12 X 800's.  I knew that this would be a very physically and mentally challenging run.  Things that I told myself during the run to keep me positive includes the following: relax, power, glide... I feel good, I feel great... I can do anything, I am not afraid.  1:59:59 (my goal).  Among other things.

Here's the repeats  Goal was 2:10 each lap with a total of 4:20 per 800
1.  2:10, 2:10 - 4:20 - perfect!
2.  2:13, 2:15 - 4:28
3. 2:12, 2:14 - 4:26
4. 2:11, 2:11 - 4:22
5. 2:16, 2:08 - 4:24
6. 2:11, 2:16 - 4:27
7. 2:14, 2:11 - 4:25
8. 2:20, 2:14 - 4:34 (We'll throw that one out!)
9. 2:13, 2:06 - 4:19
10. 2:11, 2:12 - 4:23
11. 2:13, 2:10 - 4:23
12. 2:09, 2:08 - 4:17
I did my best to leave it all on the track and to finish as strong as I could.  I did a decent job not allowing repeat 8 to get into my head.  I KNOW I will get a PR for Hershey Oct 20th.  I also believe that if everything lines up right I'll achieve my goal of getting a sub-2 hour half marathon.
Can't wait until my 17 mile run on Friday.  I'm moving it to Friday because I have a marriage conference on Saturday morning and I'd rather take off Friday and do it then rather than waiting until after 1pm on Saturday.
This was very challenging working this morning, but I am excited that by me doing an extra magic mile on Monday provided the extra challenging for faster times for the repeats.

I truly am converted to Run/walk/run as I am feeling wonderful.  Thanks Chris!

Saturday, September 21, 2013

Week 11 of Half Marathon Training: 15 mile long run

This week started out a little rough since I did not get up on Monday morning.  I had to do my run in the evening and that meant that it happened around 8:30pm.  I completely recovered and had a solid week.  

Here's what I wrote Coach Chris and some more reflections.  My overall goal is to #runhappy and I believe that I'm almost all set for a sub 2 hour half marathon.  I am confident that if things go even close to plan I will have a new Personal Record.  Currently my PR is 2:18:20.  My last half marathon in Bird-in-Hand two weeks ago I ran a 2:20.  I used walk breaks for this last half marathon and I will do this in the Hershey Half Marathon as well.

Coach Chris,

My week went very well.  It started out a little rough with needing to get my Monday run in fairly late at night, but I got it done.  I went to spin on Tuesday.  I ran on Wednesday.  I didn’t get up for spin on Thursday.  Took Friday completely off.  Saturday, today, I did my long run of 15 miles.

Details for Monday:
Ran 3.29 mi in 29:48.  Used 4:1 ratio.  Each mile I ran faster than the last.  9:25, 9:03 and 8:40.  This was in the evening.   Specific details here:  

Details for Wednesday:
Ran 4.24 mi in 42:24.  Used 4:1 ratio.  Ran with a friend in the AM.  Average pace 10:01.  Specific details:

Details for Saturday (today):
Ran 15.10 mi in 3:00:31.  Used 2:1 ratio.  Tried to keep it at a pace of 12:00/mile average.    My actual average was 11:57 min/mi.  I very much held myself back.  The image of a caged bird came to mind J.  It was awesome to be able to go beyond the race distance and still feel wonderful.  I seriously feel as good or even better than then I did after the 11 mile run that I talked about on the podcast.  Run/walk/run is working wonders!  All the details you would ever want to know are here:  

I look forward to running my 12 X 800’s next week.  Are there any modifications?  Do you need me to do another Magic Mile?

Thanks for everything you have done so far!  Regardless as to whether or not I get under 2 hours, I will still crush my PR :-).  #runhappy

Saturday, September 14, 2013

Week 10: 10 x 800's at Messiah College

Here's the update I sent my Galloway e-coach Chris and then my reflections.
Chris, Here's my update for week 10.  I skipped the cross training this week, but nailed all of my running workouts.
Tuesday: I ran my magic mile at 7:54.  This was my best mile time since High School.  The data for this magic mile is:
Thursday:  I ran using a 4:1 ratio.  It was very humid and difficult run.  Ran 3.23 miles and my average pace was 10:47.  Data for this run is:
Saturday I had 10 x 800's.  Here's the information for this.  I do have garmin data for this, but each repeat has it's own link.
1:  lap 1: 2:12 and lap 2: 2:17 - total 4:29
2: lap 1: 2:12 and lap 2: 2:20 - total 4:22
3. lap 1: 2:11 and lap 2: 2:05 - total 4:16
4: lap 1: 2:07 and lap 2: 2:10 - total 4:17
5: lap 1: 2:13 and lap 2: 2:18 - total 4:31
6: lap 1: 2:16 and lap 2: 2:10 - total 4:26
7: lap 1: 2:13 and lap 2: 2:13 - total 4:26
8: lap 1: 2:14 and lap 2: 2:08 - total 4:22
9: lap 1 2:14 and lap 2: 2:11- total 4:25
10 lap 1: 2:13 and lap 2: 2:11 - total 4:24
Overall this was very challenging.  I did not intend to go faster than 4:24 per 800.  I was not trying to go as fast as I could, but trying to key in on my race pace.  These are the paces that I ran.  I was amazed that no one came to the track during this whole workout.  When I was on my lap after repeat 10 someone else came on the track.  I had to use all internal motivation for this.
Let me know if there should be any more modifications after these repeats.

Reflections:  This week was by far the best I've ever done the week after a half-marathon.    I can't believe that I ran a mile at less than an 8 minute pace.  I struggle with believing in myself.  I think that my mind has held me back lately.  I am trying to blast through this.  My pace work today helped me with this.  Also I'm visualizing getting a sub-2 hour half marathon.  It was really cool with my 800 repeats today because each time I cross the "finish line" I visualized that I needed to finish strong in order to achieve my goal.

By the way, my overall goal for my running is that I can #runhappy and that I will be able to run until I'm 100 years old.  I know that I'm going to give it my best shot to get under 2 hours, but I won't allow that goal to be completely the focus of all my attention.  I realized today why pace work is not included in most (if not all) beginning training.  It's super hard work!

It was a good week.  Next week I have a 15 mile training run.  Yes, I'm doing 15 miles in preparation for a half-marathon.  The following week I have 12 x 800's and then I'll be doing a 17 mile training run.  If you want to learn more about the run/walk/run training program that I'm using feel free to go to Jeff Galloway's website:

#runhappy, #runforthosewhocant

Saturday, September 7, 2013

Week 9: Bird in Hand Half Marathon

Here's my email to Coach Chris Twiggs director of the Galloway Training Programs. 

Here's my update about my training this week.

First, I did not do any cross training, but I did both of my regular weekday runs.  On Monday (Labor Day)  I ran 4.55 miles in 47 using 3:1 ratio.  It was 90 percent humidity.  Sweat a lot, but it felt pretty good.

Wednesday I ran 5 miles in 51 minutes using 3:1 ratio for the first part and then the last mile I tried 4:1.  This felt amazing as it was a wonderful temp.

Today, Saturday I ran the Bird-in-hand half marathon as a training run.  I stuck to the plan and I felt very good during the last mile.  The last mile was very close to a 10 min mile.

Mile 1: 11:03
Mile 2:  11:04
Mile 3:  10:58
Mile 4:  10:56
Mile 5:  10:46
Mile 6:  11:18
Mile 7:  11:03
Mile 8:  10:19
Mile 9:  10:39
Mile 10: 9:58
Mile 11:  10:21
Mile 12: 10:59
Mile 13: 10:03

As you can see I was kept to the plan (at least as close as I could.  I did run the first half using a 2:1 ratio.  Then ran the next 3 miles at 3:1 ratio.  The last 5K I ran using a 4:1 ratio.

All the specific details can be found here:

Overall I felt wonderful during and after this run.  I struggled a little bit on the mental side of things at mile 12, but I pulled it together during the last mile.

I am very excited to see what you have in store for me during these next 6 weeks or so between now and the Hershey half.  My overall time was 2:20.  This is less than 2 minutes slower than my PR.  Very happy about this because I definitely held back on this run.
Note about the Galloway method:
1.  I've officially converted to the "dark side" of run/walk/run
2.  We had several comments about how we were walking and we were still keeping up with people.
3.  My foot feels great after this half marathon using run/walk/run
4.  I feel wonderful after the run.

Can't wait to see what you have in store for me for Hershey.  I'm enjoying today and the accomplishment of finishing a half marathon.

Monday, I'm back at the training.

My reflections about my training:
1.  I am thrilled that I ran the Bird-in-Hand half marathon.  It was a very well done race.  A must run for all runners.  Truly a world-class event even though it has a 1400 runners.  They did an awesome job.
2.  I want to work on my nutrition for the Hershey Half.  I forgot my gel and I could have used that to finish even stronger.
3.  Run/walk/run has been very helpful to get me back in shape after my foot issues.
4.  Using a run/walk/run ratio will truly help me run until I'm 100 and that's the goal.  Getting a PR is great when it happens, but it's really about running in community and enjoying the process.

Thanks for reading this post.  More to come as I work to get under 2 hours for the Hershey Half.  This means I need to take 18 minutes and 41 seconds off my PR (That I got earlier this year at the Chambersburg half).