Saturday, June 28, 2014

Week 11- 11 miles BIH training

This week was a rough week.  I missed both of my weekday training runs for the first time during this training cycle.  I was sick with a cough and just felt lousy all week.

Fortunately today, Saturday, was different.

My plan was to run about 3 miles to the team in training run, run 5 miles with the team and then run home.  11 miles.  This is what happened and it went very well.  The best part of the run was when I was running with my TNT buddies.  I was able to talk about the Marine Corps Marathon and be an encouragement to those who are running it for the first time.

I stuck with the 2:30/1 run/walk/run ratio.  This worked well since it was quite hot for most of the run.  I was grateful for the wind.  The most important thing that happened during this run was being able to build friendships with fellow runners.  I ran with someone most of the way that I hadn't run with before.  We stuck together (neither of us were running to fast or too slow) and it was incredible just to be able to talk.  I don't remember even struggling at all going up to Negley Park.  We just took each interval and focused on that while talking and it made it fun.  I truly had a great time.

Running with others is what keeps me passionate and motivated with running.  Also when I have a cause that I believe in I also am motivated and passionate.

I decided to change my focus from just "I MUST get sub-2 hours" to I MUST trust the process and do each and every run to the best of my ability (with the 2 hour goal in mind, but not the focus).  Bottom line:  this is changing from a outcome oriented goal to a process related goal.

Can't wait until the next time I can run with my buddies.  I hope to be able to meet early to run on a more consistent basis as my schedule is changing over the next few months.

By the way, I truly enjoyed my ice bath today since it was so hot.  I'm glad I started ice baths in 2012 because that has really made a difference.  My legs feel like they could go out and run again in the morning.  I'm not going to do this because I want to start out the week right.

Until next time, have a great run!

Saturday, June 21, 2014

Week 10: BIH TIme goal

Here's my brief update from my runs this week.

This week was strange since I ran on Sunday (Father's Day).  I decided not to run on Monday so that threw off the week a bit.

I did run on Tuesday a little less than 4 miles (40 min) and Thursday a little more than 4 miles.  It is extremely humid here (nothing compared to the Florida humidity).

Typically I run in either in lane 2 or 3.  Today it was lane 3 and I had the entire track at Messiah College to myself.

Today I did 8 by 800 meter repeats.  They went well considering it was raining... Here's the stats for today.  My goal time was 4:15 per 800.  Typically this is not an issue, but it certainly was difficult today.

Repeat 1 - 2:14, 2:10 = 4.24
2 - 2:02, 2:13 = 4:15
3 - 2:08, 2:10 = 4:18
4 - 2:10; 2:14 = 4:24
5 - 2:03; 2:05 = 4:08
6 - 2:07; 2:06 = 4:13
7 - 2:04; 2:06 = 4:10
8 - 2:04; 207 = 4:11

This is after the repeats. I decided NOT to wear my glasses since it was raining.


I'm looking forward to running 11 miles next Saturday. I plan to run with my buddies in team in training. I like running alone, but I miss my TNT friends.

Until next time! 

Saturday, June 14, 2014

Week 9: 10 Miler BIH TIme goal

This week went much better.  I was able to do my runs in the morning.  I will say that my Tuesday run was challenging because it was extremely humid.  (I decided that since I did my speed work Sunday that it would be wise to take Monday off and just go back to back Tuesday and Wednesday).  I didn't even bother to try to run any of the run at a 9 minute pace.  I was much slower than normal, but I got the run in and I"m happy about that (especially that it was done in the morning).

Wednesday I also got my run in at a "slower for me pace."  The humidity was high again, but this one felt much better.  I tried to do it earlier, but after less than a minute outside I saw that it was going to be lightening so I went back inside.

My Saturday early long run started at about 5:30AM.  I love runs this early because it gives me my morning and it helps me to be really productive.  This run was wonderful.  I didn't have anyone I was running with but I had a running buddy who send me a text to see how I was doing (thanks Dr. Amanda)!   I was able to listen to the 13.1 Galloway Edition of the Extra Mile Podcast.  This is an offshoot of the podcast that I was involved with last year.  You can find the podcast I listened to HERE.  It was entertaining and enjoyable.

If you read my post two weeks ago HERE you'd know that I really like cardinals and that I was hoping to see one on that run.  I saw one on the other part of the greenbelt today at about mile 4.  I didn't get a picture but he looked something like this!

My targeted pace was 12:00 min mile for my long run.  I used a 2:30min run/1:00min walk.  This was very easy for me on a day like today.  I ran an average of :15 seconds/per mile too fast today.  It was in the 60's and that was glorious for me here in Central PA.  It's going to be very hot in the afternoons and evenings this week so I'm going to make sure I get out there to run first thing.

I believe that I may have "flipped a switch" this week.  I know that it will be close to impossible for me to accomplish my running goals or my personal goals if I don't get out there and make my runs happen.  I've been attempting to get up earlier these last few days.  Some days it works and others it doesn't.  However, I know how i feel when I sleep in and how I feel if I get up.  I feel amazing if I get up and not so much if I sleep in (actually I feel MUCH worse if I get that extra sleep and I feel rushed).

Anyway, that's a brief update on my week.  Thanks for reading.  Go out there and "have a good time and your time will be good' (John W)

Sunday, June 8, 2014

Week 8: 800 Meter repeats X 7

This week did not go according to plan, but I still go my runs in before the end of the week.  The most notable thing that happen this week was that my wife ran her first 5K race (she has done the Turkey Trot the past 5 years, but this is the first time I'm not there to push her).

On Tuesday evening I got in just over 3 miles.  There isn't much to report about this run.  I'm not sure, but I'm thinking that I was trying to get it in quick before spending some time with my family.

I did my second run of the week on Thursday.  I am sad that I didn't get to run on National Running Day.  I did a little over 2.5 miles as warmup and then I did my magic mile (MM).  I was having GI issues so I almost didn't even do this run.  My desire was to do the best I could knowing that I wasn't feeling that great.  I ran my MM in 8:09 (my best is 7:30).  Considering everything I was happy with my effort, not so much with the time (but I'll get over it :-) ).

Today I did my 7 X800 meter repeats.  Again, I was having GI issues, but by the afternoon I was feeling better.  I must say if my goal wasn't a sub 2:00 half marathon I wouldn't have made it out today.  Here's the results... not the greatest, but it was in the mid 80s.  Very thankful for the breeze.  Actually I did most of them too fast.  Goal 4:15
1: 1:59 and 2:09 - total 4:08
2:  1:56 and 2:10 - total 4:06
3:  2:10 and 2:10 - total 4:20 (consistent, but too slow)
4:  2:12 and 2:06 - total 4:18
5:  2:12 and 2:07 - total 4:19
6: 2:08 and 2:09 - total 4:17
7:  2:06 and 1:59 - total 4:05 (I smoked the last one way too fast! - fastest one was the last one

Thanks for reading and I hope to have a more exciting update next week.

Word of wisdom: Don't underestimate the power of an encouraging word or text.  YOU know who you are and thank you very much!

"have a good time and your time will be good" - says John W