I felt it Tuesday night on my last set of threshold miles; a sharp pain in my right calf, like bad cramps. But it was actually my Achilles tendon that was hurting. Same injury I had a few years ago coming off one of my ultra marathons. And accompanied again by the same pain on top of the foot (I don't know how the two are related, and I haven't done any research into. But imagine the two must be connected).
Thankfully, I am able to run through, at least as of this writing on Sunday afternoon. Been foam rolling the Achilles tendon, stretching more, and icing it and the top of my foot. As I've written before, its hard to get through a marathon training program without some bumps or interruptions in the journey.
And it helped me more acutely appreciate each run; not knowing at the onset if I'd be able to finish, or just so much running, and at what intensity I'd even be able to do. Helps to also empathize with others dealing with injuries, illnesses, or other setbacks. Such as on the social media pages I follow and comment on about the Boston Marathon. In fact the official Boston Marathon Facebook page today had a post about setbacks, challenges; an open forum to vent a little, and to also offer each other encouragement.
Nonetheless, did manage a solid week, with mileage totals above 80. Two fairly solid workouts, and some more hills.
Started using my second pair of Saucony Kinetta Relays I had bought online just after Christmas. Most times I get hurt, or have more serious pain problems is when I've worn shoes too long. Might order another pair of Nikes too that I use more as everyday trainers. Here's hoping, and here's praying for any and all of us who are dinged, sick, or otherwise being sidetracked from the training that we want to be doing, that our collective trajectories head upwards in the coming days and weeks.
Week #10 (2/12/18-2/18/18)
Total miles: 81.8
Monday: 9.09 miles. Got some hills in before dark in Carolina Beach State Park on the yellow blaze and Sugarloaf trails. Normal pace. Run time- 1:21:02 (8:55 pace)
Tuesday: 16 miles. WO2. 5 + (2 x 3T w/ 3 min jogs) + 2T + 2. Cooler (40s), windy night. Felt good initially legs did, validating benefits of a cut back week the week before. Until the aforementioned Achilles flared. Tough T miles running into the wind, and crossing Snow's Cut Bridge. Could not get pace much under 6:50 even though felt good, and like I was running much faster. Took River Rd to bridge under construction. Never again in the evening in the dark, as traffic was fast and scary close. Full T miles: 6:49, 6:51, 6:39... 6:27, 6:23...6:32. Run time- 1:55:14 (7:12 pace)
Wednesday: 7.52 miles. Achilles sore, so was just trying to get some distance in. Was unsure if would hold enough to run, but did, though fairly painful at times. Took the farm, off road for as many miles as I could. Mild out, but couldn't appreciate as much as I would have liked to. Thought about how I am training on the knife's edge, and sometimes you get cut. But also makes even more determined to run through, though knowing that some rest at some point may be necessary. Run time- 1:08:52 (9:10 pace)
Thursday: 13.18 miles. CBSP + to the North end and back. Pleased with the mileage I was able to get in, as leg did not get any worse, and was able to handle the distance, though top of foot began to also bother me more. Good set of hill repeats in CBSP; went for about twenty minutes, 2.7 miles as sort of a tempo run on yellow blazes/ sugar loaf hill areas. Blasting a few of the steeper down hills as well. Added 6 x 150 I/O striders on the road later in the run. Run time- 1:45:39 (8:02 pace)
Friday: 8.93 miles. Early morning in Carolina Beach, north end and back. Decent run, some pain but again tolerable, and wasn't getting worse. Did get to dig some of the early morning tranquility. Quite mild, and a bit humid. Searched for a truck in a neighborhood with Watson on it. Found just as I came upon another runner in the dark, though stayed about a half block behind as to not spook. Also saw 5 deer cross a road, kind of ran behind them for a short stretch which was cool. Easier pace, wanted to go early as to have full day before next WO Saturday am. Run time- 1:17:16 (8:45 pace).
Saturday: 18 miles. WO1. 4 + 8M + 1T + 3M + 2. Shallotte, started and ended from Dads house. Took usual long route Copas Road-town-Smith road loop. Wore new Sauconys. Some pain off and on, and some sharper Achilles pain near end of last M mile, but overall was tolerable. Good, solid effort and paces. Was some pesky wind at times too, though temps ideal about 50, and cloudy. Splits: 6:55, 6:50, 6:42, 6:48, 6:52, 6:37, 6:56, 6:40, 6:18, 6:51, 6:34, 6:48. Run time- 2:07:57 (7:06 pace)
Sunday: 9.22 miles. Shallotte- Copas Road loop, mostly off road. Easy miles, was enjoyable. Not too much pain. Legs overall not too beat up from Saturday, just a bit tight/ heavy early. Run time- 1:19:59 (8:40 pace).
Sunday, February 18, 2018
Sunday, February 11, 2018
Boston Marathon Training Week # 9
Took a recovery/ cut back week. Figured it was a good time to do so, since I'm at about the halfway point of the 18 week plan. Plus coming off of two big mileage weeks in the low to mid 80s, coupled with a fair amount of intensity, including a 15k race. Took 3 days off, and got 60 miles in on just four runs.
Feel good about where I am right now. Won't elaborate on some aspects of the further, to avoid perhaps jinxing myself. But perhaps just by alluding to, the Pandora's box has been opened. Who says runners are superstitious?
Weather bounced around again from cold, to warm, to rain. I did one run real early in the morning, almost entirely in darkness. Ran another in and out of the rain. Over dressed on a run too, and was too stubborn to go back home and shed some clothes.
Hard effort on an 18 miler, w/ 14 at goal marathon pace- the most consecutive M miles I've been asked by Jack Daniels to do. Also a steady 20 miler, where I found myself having to slow the pace down a half click at times. A positive sign indeed. Got some striders in on one run, and continue to incorporate some hills when I can, though I have nagging doubts that I am not doing enough of. Though I read one person's account of the Boston course who downplayed how bad the hills actually are, in lieu of what he had been warned.
But I know this is going to be one of those races on multiple fronts that I am just going to have to experience for myself. No amount of reading, or verbal accounts will be able to fully prepare me for the unique physical challenges of the course, as well as the myriad of other factors mentally and spiritually. Though I train as if this could be my only shot at Boston- as I said via a text to some friends, "I'm all in."
Planning a trip to Umstead for a long, and hilly trail training run the first weekend in March with some of the my fellow Wilmington area Boston bound peeps.
Eye popping stat: 453 miles already in 2018. Yowser!
Week #9 (2/5/18- 2/11/18)
Total miles: 60.0
Monday: Rest/ recovery
Tuesday: 18 miles. WO2. 2 + 14M + 2. Carolina Beach roads + River Road, Snows Cut bridge 2x. Ran hard and pushed pace from the get-go. Held up pretty well throughout, though did take a heavier toll on my legs near the end. Stayed fairly consistent pace wise, and was pleased to hit an average of the whole 18 miles sub 7 minute pace. Average about 6:49 pace for the 14M miles. Warmer afternoon, temps low-mid 60s with a little humidity, and a tough breeze 2-3 miles coming back down River Road. Run time- 2:05:45 (6:59 pace)
Wednesday: 8.03 miles. Easy miles on Farm and into Kure Beach. Fairly enjoyable run dusk/ dark. Was also mild out again. Legs pretty beat up but runnable. Run time- 1:16:41 (9:33 pace)
Thursday: Rest/ recovery. Last minute decision to switch up to a Friday morning run. Get some extra rest from Tuesday's hard effort
Friday: 14 miles. Carolina Beach loop + River Road and back. Ran early in the morning, left out at 4:41am. Real dark parts of River Road. Felt kind of spiritual. Listening just to footballs and breathing. Blessed to be out, after some tougher news. Steady pace, plus 8 x 150m I/O striders in 10, 11th mile. Colder out. Run time- 1:48:07 (7:43 pace)
Saturday: 20 miles. WO1. Steady 20 miles. Took a new road loop: North End, CB Road, Cathay, back thru AHS/ Vets parks ground, back down CB road. Rained on and off, wore slicker first 4 miles then abandoned. Was milder, near 60, but humid. Legs felt decent, some natural fatigue latter half of run, but ran a lot of mid 7s miles without too much effort. Thinking about article posted by Kim M on FB about running long runs too fast (which I had read before). Got water at my old spot, hose on the side of one of the gas stations by CB-Cathay intersection. Hit a few small hills + 4-5 miles CB road slight uphill. Run time- 2:34:18 (7:42 pace)
Sunday: Rest/ recovery. Decided later Saturday to take another rest day today.
Feel good about where I am right now. Won't elaborate on some aspects of the further, to avoid perhaps jinxing myself. But perhaps just by alluding to, the Pandora's box has been opened. Who says runners are superstitious?
Weather bounced around again from cold, to warm, to rain. I did one run real early in the morning, almost entirely in darkness. Ran another in and out of the rain. Over dressed on a run too, and was too stubborn to go back home and shed some clothes.
Hard effort on an 18 miler, w/ 14 at goal marathon pace- the most consecutive M miles I've been asked by Jack Daniels to do. Also a steady 20 miler, where I found myself having to slow the pace down a half click at times. A positive sign indeed. Got some striders in on one run, and continue to incorporate some hills when I can, though I have nagging doubts that I am not doing enough of. Though I read one person's account of the Boston course who downplayed how bad the hills actually are, in lieu of what he had been warned.
But I know this is going to be one of those races on multiple fronts that I am just going to have to experience for myself. No amount of reading, or verbal accounts will be able to fully prepare me for the unique physical challenges of the course, as well as the myriad of other factors mentally and spiritually. Though I train as if this could be my only shot at Boston- as I said via a text to some friends, "I'm all in."
Planning a trip to Umstead for a long, and hilly trail training run the first weekend in March with some of the my fellow Wilmington area Boston bound peeps.
Eye popping stat: 453 miles already in 2018. Yowser!
Week #9 (2/5/18- 2/11/18)
Total miles: 60.0
Monday: Rest/ recovery
Tuesday: 18 miles. WO2. 2 + 14M + 2. Carolina Beach roads + River Road, Snows Cut bridge 2x. Ran hard and pushed pace from the get-go. Held up pretty well throughout, though did take a heavier toll on my legs near the end. Stayed fairly consistent pace wise, and was pleased to hit an average of the whole 18 miles sub 7 minute pace. Average about 6:49 pace for the 14M miles. Warmer afternoon, temps low-mid 60s with a little humidity, and a tough breeze 2-3 miles coming back down River Road. Run time- 2:05:45 (6:59 pace)
Wednesday: 8.03 miles. Easy miles on Farm and into Kure Beach. Fairly enjoyable run dusk/ dark. Was also mild out again. Legs pretty beat up but runnable. Run time- 1:16:41 (9:33 pace)
Thursday: Rest/ recovery. Last minute decision to switch up to a Friday morning run. Get some extra rest from Tuesday's hard effort
Friday: 14 miles. Carolina Beach loop + River Road and back. Ran early in the morning, left out at 4:41am. Real dark parts of River Road. Felt kind of spiritual. Listening just to footballs and breathing. Blessed to be out, after some tougher news. Steady pace, plus 8 x 150m I/O striders in 10, 11th mile. Colder out. Run time- 1:48:07 (7:43 pace)
Saturday: 20 miles. WO1. Steady 20 miles. Took a new road loop: North End, CB Road, Cathay, back thru AHS/ Vets parks ground, back down CB road. Rained on and off, wore slicker first 4 miles then abandoned. Was milder, near 60, but humid. Legs felt decent, some natural fatigue latter half of run, but ran a lot of mid 7s miles without too much effort. Thinking about article posted by Kim M on FB about running long runs too fast (which I had read before). Got water at my old spot, hose on the side of one of the gas stations by CB-Cathay intersection. Hit a few small hills + 4-5 miles CB road slight uphill. Run time- 2:34:18 (7:42 pace)
Sunday: Rest/ recovery. Decided later Saturday to take another rest day today.
Sunday, February 4, 2018
Boston Marathon Training Week # 8
Sunday morning and I just got done doing some hill repeats in the Carolina Beach State Park. Running back thru a section I named the furnace (because of the white sand in summer), I heard the sound of the ocean's surf way off in the distance. Around me the rain fell light but steady, as I looked over at the swamp like pond just adjacent to me. At the end of another week over eighty plus miles, the scene was dam near beyond magical to me. For a few moments I felt like I was lost in time and space...all the miles, all the miles
But at times during the week I struggled mightily-not physically, but mentally, spiritually, logging all the aforementioned miles. Out there in the dark, in the cold, questing why am I doing all of this to myself. Why do I always seem to have the incessant need to take things to the extreme? So I tried to stay glued to the discipline, searching for the joy in the rigor.
I did decide to temporarily suspend the each mile mantra, or saying it after mile. Just felt like I needed to take a break on that, and needed something new. Though I continued to give thanks for each mile completed.
There are always ups and down in this. So I try to stay somewhat on an even keel. Not to high with the highs, and don't let the lows get me too low. Put one foot in front of the other; persevere, no matter the obstacles
Ran all seven days this week too, which was a first. Plus a bunch more miles in the dark, and also in the cold (freezing cold early Saturday). New weekly high on this training cycle, and I think second highest mpw in my life. Also ended the month of January with 343 miles, which I am fairly certain is a personal record.
Nearing the half way point. Hard to believe, and I almost got a bit nostalgic for it all, though its way, way to early for any of that. Onward and upward, as always...
Week #8 (1/29/18-2/4/18)
Total miles: 84.6
Monday: 6.79 miles. Easy/ recovery miles in CB State Park and roads of CB. Legs not too bad coming off of 15k race the morning before. Awesome view of super moon when cresting big Yellow Blazes hill. Day and a half recovery too as ran in early evening. Run time- 1:04:53 (9:33 pace)
Tuesday: 10.22 miles. CBSP + CB roads. Took the yellow blaze/ sugar loaf hill a couple of times before darkness fully settled in and I had to get back onto the roads. Run was a bit of a grind at times mentally- sort of slogging the miles just to get the mileage in. Physically didn't feel too bad. Stretched run out by heading down North End and then coming back on boardwalk. Thought being right by ocean might buoy spirits. Run time- 1:27:41 (8:35 pace)
Wednesday: 17.05 miles. WO2. 8 + 6 x 1000m I pace, jog recover rest of mile + 4 x 400m w/ 400m recovery jog + 1. A pretty solid workout, though legs didn't quite have a top end gear, or as much as pop as they sometimes would. Likely some lingering effects from the race Sunday and the overall accumulation of mileage of late. Ran the 1000s fairly decent, though was hard pressed to break 3:45 like last time I did in WO. Closer to 3:50, or low 6s pace. 400s in mid 1:20s. But overall pleased with effort and results. Run time- 2:08:41 (7:33 pace)
Thursday: 8.1 miles. CBSP + CB roads. Easy pace, legs pretty beat up. A get the mileage in again kind of run. Wanted to skip. Had to keep convincing myself to get another mile in, because it would reduce what I would need the rest of the week, minus the 2nd WO mileage. Though it was much milder out which was nice. Run time-1:15:43 (9:21 pace)
Friday: 11.08 miles. CB roads, to North end and back. 8 x 150m I/O striders in last 2-3 miles. Ran at a bit of a quicker pace, though kept thinking in first few miles when watched beeped that I seemed to be going faster than what my splits were. Probably another sign of some accumulated fatigue. Plus was a long week at work. Knocked out the miles though and felt a little better mentally doing so than some of the runs earlier in the week. Lot of thoughts about running and eating over the weekend, and getting excited for my Eagles in the super bowl Run time- 1:28:16 (7:58 pace).
Saturday: 19 miles. WO1. 8 + 3T + 8. CB across Snows Cut bridge and up River Rd, plus a loop thru neighborhood by Amie's. Even looked for her (just missed it turns out). Plus North End and back. Very cold out at 6am when run began in pitch dark. Temps in hi 20s with wind chill around 20. Wore hoorag over face for some of the earlier miles. Surprised pleasantly w/ paces on T miles since felt like couldn't quite get legs to turnover like I wanted. Splits 6:28, 6:24, 6:35. Ran last 8 miles mostly in 7:20s/ 7:30s while feeling like wasn't killing myself to do so. Did a bunch of math to pass time and was shooting for sub 2:25. Good effort and results, again considering too the cold and amount of gear I wore. Run time- 2:21:43 (7:27 pace)
Sunday: 12.38 miles. Mostly CB trails. Did hill workout after about 7-8 miles. Same area of Yellow Blazes and Sugarloaf getting about 8 in. Also took some of the down hills pretty fast. Pace was up hill wasn't killer, but increased tempo to probably around 7:00ish. Legs a bit heavy/ sore from Saturday but held up ok. Started to rain while on hills, and kept thinking was appropriate in one of those "how bad do you want it" kind of ways. Run time- 1:47:43 (8:43 pace)
But at times during the week I struggled mightily-not physically, but mentally, spiritually, logging all the aforementioned miles. Out there in the dark, in the cold, questing why am I doing all of this to myself. Why do I always seem to have the incessant need to take things to the extreme? So I tried to stay glued to the discipline, searching for the joy in the rigor.
I did decide to temporarily suspend the each mile mantra, or saying it after mile. Just felt like I needed to take a break on that, and needed something new. Though I continued to give thanks for each mile completed.
There are always ups and down in this. So I try to stay somewhat on an even keel. Not to high with the highs, and don't let the lows get me too low. Put one foot in front of the other; persevere, no matter the obstacles
Ran all seven days this week too, which was a first. Plus a bunch more miles in the dark, and also in the cold (freezing cold early Saturday). New weekly high on this training cycle, and I think second highest mpw in my life. Also ended the month of January with 343 miles, which I am fairly certain is a personal record.
Nearing the half way point. Hard to believe, and I almost got a bit nostalgic for it all, though its way, way to early for any of that. Onward and upward, as always...
Week #8 (1/29/18-2/4/18)
Total miles: 84.6
Monday: 6.79 miles. Easy/ recovery miles in CB State Park and roads of CB. Legs not too bad coming off of 15k race the morning before. Awesome view of super moon when cresting big Yellow Blazes hill. Day and a half recovery too as ran in early evening. Run time- 1:04:53 (9:33 pace)
Tuesday: 10.22 miles. CBSP + CB roads. Took the yellow blaze/ sugar loaf hill a couple of times before darkness fully settled in and I had to get back onto the roads. Run was a bit of a grind at times mentally- sort of slogging the miles just to get the mileage in. Physically didn't feel too bad. Stretched run out by heading down North End and then coming back on boardwalk. Thought being right by ocean might buoy spirits. Run time- 1:27:41 (8:35 pace)
Wednesday: 17.05 miles. WO2. 8 + 6 x 1000m I pace, jog recover rest of mile + 4 x 400m w/ 400m recovery jog + 1. A pretty solid workout, though legs didn't quite have a top end gear, or as much as pop as they sometimes would. Likely some lingering effects from the race Sunday and the overall accumulation of mileage of late. Ran the 1000s fairly decent, though was hard pressed to break 3:45 like last time I did in WO. Closer to 3:50, or low 6s pace. 400s in mid 1:20s. But overall pleased with effort and results. Run time- 2:08:41 (7:33 pace)
Thursday: 8.1 miles. CBSP + CB roads. Easy pace, legs pretty beat up. A get the mileage in again kind of run. Wanted to skip. Had to keep convincing myself to get another mile in, because it would reduce what I would need the rest of the week, minus the 2nd WO mileage. Though it was much milder out which was nice. Run time-1:15:43 (9:21 pace)
Friday: 11.08 miles. CB roads, to North end and back. 8 x 150m I/O striders in last 2-3 miles. Ran at a bit of a quicker pace, though kept thinking in first few miles when watched beeped that I seemed to be going faster than what my splits were. Probably another sign of some accumulated fatigue. Plus was a long week at work. Knocked out the miles though and felt a little better mentally doing so than some of the runs earlier in the week. Lot of thoughts about running and eating over the weekend, and getting excited for my Eagles in the super bowl Run time- 1:28:16 (7:58 pace).
Saturday: 19 miles. WO1. 8 + 3T + 8. CB across Snows Cut bridge and up River Rd, plus a loop thru neighborhood by Amie's. Even looked for her (just missed it turns out). Plus North End and back. Very cold out at 6am when run began in pitch dark. Temps in hi 20s with wind chill around 20. Wore hoorag over face for some of the earlier miles. Surprised pleasantly w/ paces on T miles since felt like couldn't quite get legs to turnover like I wanted. Splits 6:28, 6:24, 6:35. Ran last 8 miles mostly in 7:20s/ 7:30s while feeling like wasn't killing myself to do so. Did a bunch of math to pass time and was shooting for sub 2:25. Good effort and results, again considering too the cold and amount of gear I wore. Run time- 2:21:43 (7:27 pace)
Sunday: 12.38 miles. Mostly CB trails. Did hill workout after about 7-8 miles. Same area of Yellow Blazes and Sugarloaf getting about 8 in. Also took some of the down hills pretty fast. Pace was up hill wasn't killer, but increased tempo to probably around 7:00ish. Legs a bit heavy/ sore from Saturday but held up ok. Started to rain while on hills, and kept thinking was appropriate in one of those "how bad do you want it" kind of ways. Run time- 1:47:43 (8:43 pace)
Sunday, January 28, 2018
Boston Marathon Training Week # 7
Best week of the year so far in terms of mileage as I topped out at 83 miles. Capped by setting a 15k PR Sunday in the Beethoven 15k at Brunswick Forrest in a time of 58:12. Which also was good enough for the overall victory, and team victory. A good day indeed- felt pretty strong throughout the race, and took the lead solo just past the 5k mark, after running with my friend Jamie the first 1/3 of the race. He came in 2nd OA and also broke the hour barrier, and set a PR. Happy for him- and he's also a fellow Pennsylvania kid.
Some soreness in the upper part of my right hamstring first noticed late Friday night. Very tender near the top part, but didn't affect any range of motion running wise. Probably caused doing striders Friday night, on top of some harder intervals with Amie on Thursday morning.
Got a hill work in one day this week- using the yellow blaze trail up Sugar Loaf trail in the Carolina Beach State Park. Did about 7-8 repeats, and figured I got in total between 2500-3000m in on hills (plus soft surface). Making hill work one of my focal points going forward in my training. Hit Snows Cut bridge twice on Monday as part of my first workout, running at marathon pace both times while crossing. Seeing what others are going locally, and those who are training for Boston whom I follow on social media, and/or what hill workouts are listed in the BAA training plans. If I can't fully simulate, I can attempt to get close to the same amount of hill running totals in.
More sublime moments on the runs, especially aware of Friday night running in the dark. Stoked again about the race today, and how the training seems to be playing out so far. Still a long ways to go...
Week # 7 (1/22/18-1/28/18)
83.0 miles total
Monday: 19 miles. WO1. 4 + 8M + 1T + 4M + 2. Carolina Beach roads plus River Road and back. Snows Cut Bridge x 2. Solid workout. Legs felt pretty alive and had some pop. Also coming off of about 15-16 miles the day before on the trails. Splits: 7:14, 6:56, 6:49, 7:04, 6:51, 7:01, 6:57, 6:58, 6:17, 6:46, 6:47, 6:53, 6:44. Was shooting for sub 2:20 overall. Run time- 2:15:40 (7:08 pace)
Tuesday: 7.25 miles. Carolina Beach State Park trails. Picking up flags from Survival Run. Real easy pace, legs not too beat up from Monday but definitely feeling it some. Peaceful afternoon. Warmer with temps around 60. Run time- 1:08:47 (9:29 pace)
Wednesday: 13.32 miles. Carolina Beach roads + SP trails. Ran several hill repeats. Found about a .4 mile section to use down Yellow blaze trail running up to very top of Snow's Cut hill (about .3+ uphill). Hit big hill on way back, + thru in Snow's Cut hill from other direction twice (probably about 150 -200 meters). Took hills fairly hard, think pace was down to low 7s at some points. Good mileage day. Run time- 1:50:59 (8:20 pace)
Thursday: 14.97 miles. Did Amie's WO w/ her. Roads from her house, used a loop for the intervals around neighborhood, and onto River Road. 5 x 3 mins I pace (low 7s) w/ 2 mins recovery jog + 4 x 1 min I pace (mid 6s) w/ 2 mins recovery jog. Another real solid mileage day. Colder out, wore long pants temps 30s WC 20s at start. Some fatigue in legs. Run time- 2:12:49 (8:52 pace)
Friday: 13.65 miles. Carolina Beach to Kure Beach and back, then to north end of CB. Night running. 8 x 150 I/O striders in 10, 11th miles. Ran steady pace around 8:00 most of the run. Dug running at night, and the challenge of needing all the miles to try and get over 80 mpw. Didn't want to have to close to 20 Sunday at race to get. Felt pretty good most of run, did not feel hamstring until much later that night. Run time- 1:49:18 (8:00 pace)
Saturday: Rest/ recovery
Sunday: 14.8 miles. Brunswick Forrest. 4 miles before race w/ Amie, mostly in the rain. Fortunately wasn't too cold as temps were in the 50s. 15k in 58:21 (had 9.23 miles on garmin, but also slowed a lot on boardwalk 2x which was wet, so balancing the two out and calling it a 15k PR. Last PR was 59:35, so well under). Solid race. Splits: 6:28, 6:22, 6:32, 6:04, 6:12, 6:13, 6:27, 6:22, 6:02 (pace). 1.5 mile cool down again in the rain. Only some slight discomfort in right knee (same as usual) on 4 mile warm-up. Hamstring no problems. Fun morning, blessed to be able to compete. First race since Thanksgiving.
Some soreness in the upper part of my right hamstring first noticed late Friday night. Very tender near the top part, but didn't affect any range of motion running wise. Probably caused doing striders Friday night, on top of some harder intervals with Amie on Thursday morning.
Got a hill work in one day this week- using the yellow blaze trail up Sugar Loaf trail in the Carolina Beach State Park. Did about 7-8 repeats, and figured I got in total between 2500-3000m in on hills (plus soft surface). Making hill work one of my focal points going forward in my training. Hit Snows Cut bridge twice on Monday as part of my first workout, running at marathon pace both times while crossing. Seeing what others are going locally, and those who are training for Boston whom I follow on social media, and/or what hill workouts are listed in the BAA training plans. If I can't fully simulate, I can attempt to get close to the same amount of hill running totals in.
More sublime moments on the runs, especially aware of Friday night running in the dark. Stoked again about the race today, and how the training seems to be playing out so far. Still a long ways to go...
Week # 7 (1/22/18-1/28/18)
83.0 miles total
Monday: 19 miles. WO1. 4 + 8M + 1T + 4M + 2. Carolina Beach roads plus River Road and back. Snows Cut Bridge x 2. Solid workout. Legs felt pretty alive and had some pop. Also coming off of about 15-16 miles the day before on the trails. Splits: 7:14, 6:56, 6:49, 7:04, 6:51, 7:01, 6:57, 6:58, 6:17, 6:46, 6:47, 6:53, 6:44. Was shooting for sub 2:20 overall. Run time- 2:15:40 (7:08 pace)
Tuesday: 7.25 miles. Carolina Beach State Park trails. Picking up flags from Survival Run. Real easy pace, legs not too beat up from Monday but definitely feeling it some. Peaceful afternoon. Warmer with temps around 60. Run time- 1:08:47 (9:29 pace)
Wednesday: 13.32 miles. Carolina Beach roads + SP trails. Ran several hill repeats. Found about a .4 mile section to use down Yellow blaze trail running up to very top of Snow's Cut hill (about .3+ uphill). Hit big hill on way back, + thru in Snow's Cut hill from other direction twice (probably about 150 -200 meters). Took hills fairly hard, think pace was down to low 7s at some points. Good mileage day. Run time- 1:50:59 (8:20 pace)
Thursday: 14.97 miles. Did Amie's WO w/ her. Roads from her house, used a loop for the intervals around neighborhood, and onto River Road. 5 x 3 mins I pace (low 7s) w/ 2 mins recovery jog + 4 x 1 min I pace (mid 6s) w/ 2 mins recovery jog. Another real solid mileage day. Colder out, wore long pants temps 30s WC 20s at start. Some fatigue in legs. Run time- 2:12:49 (8:52 pace)
Friday: 13.65 miles. Carolina Beach to Kure Beach and back, then to north end of CB. Night running. 8 x 150 I/O striders in 10, 11th miles. Ran steady pace around 8:00 most of the run. Dug running at night, and the challenge of needing all the miles to try and get over 80 mpw. Didn't want to have to close to 20 Sunday at race to get. Felt pretty good most of run, did not feel hamstring until much later that night. Run time- 1:49:18 (8:00 pace)
Saturday: Rest/ recovery
Sunday: 14.8 miles. Brunswick Forrest. 4 miles before race w/ Amie, mostly in the rain. Fortunately wasn't too cold as temps were in the 50s. 15k in 58:21 (had 9.23 miles on garmin, but also slowed a lot on boardwalk 2x which was wet, so balancing the two out and calling it a 15k PR. Last PR was 59:35, so well under). Solid race. Splits: 6:28, 6:22, 6:32, 6:04, 6:12, 6:13, 6:27, 6:22, 6:02 (pace). 1.5 mile cool down again in the rain. Only some slight discomfort in right knee (same as usual) on 4 mile warm-up. Hamstring no problems. Fun morning, blessed to be able to compete. First race since Thanksgiving.
Monday, January 22, 2018
Boston Marathon Training Week # 6
Hard to believe, but I am a third of the way through the eighteen week training plan for the Boston Marathon. Took a bit of a cut back/ recovery week; all in all things went well. Reduced overall mileage by 10-15%, and took two rest days instead of one. Also there was only one "hard" workout this week, as the second workout was 19 miles, without any pace, threshold, or interval miles. I use the word in quotation marks, since any run over say 15 miles still poses a fair amount of challenges.
Got to get back on the trails of my beloved Carolina Beach State Park as well for three of my runs, as my work schedule permitted some day time runs, coupled with the annual Wilmington Road Runner's Survival Run this past Sunday. Once again I volunteered to set up and mark courses, of which everyone inevitably gets lost anyway. All in good fun though.
Only injury concern again is some tightness, soreness in my right knee. Taking some extra vitamin C, and some turmeric to help forestall the dreaded head cold, and help with any swelling around the knee area. Been a bad winter flu season, and several people I know have been battling nasty head colds. But as I told Amie, it's hard to make it through an 18 week plan, and not have either a cold, or some type of small injury to force some lost training time. My guess is that some of this is baked into such training cycles, and is why they are as long as they are. Most people will miss some days, and/or some workouts.
Continue to use gels as fuel, and look forward to consuming most runs. Getting better at carrying, opening, and ingesting while running. Something of which I rarely did in previous marathon trainings.
Thinking back to Adam Goucher in Running with the Buffaloes and how he would get such large weekly mileage totals on single, daily runs. Trying to emulate in my own way. Using the Strava app's statistics feature to track; converting the data, for instance, into average distance per daily run. Hoping like him to reap big aerobic benefits from running this way.
Trying to stay focused on each run. Remaining humble and grateful. Catching brief glimpses into what I consider to be God at work in the environment around me. Not giving up, or giving in, before the magic occurs. Whether that be on a daily run, some upcoming race, or at the end of the long, hard road to Beantown.
Week #6 (1/15/18-1/21/18)
68.8 miles total
Monday: 17 miles. WO2. Stayed over in Shallotte so did run on roads on MLK Day. 7 + 8T + 2. Amended WO some, wasn't fully sure going in what I wanted to do, until I actually got a few miles into the run. Knew I wanted to one of the weekly WOs. Instead of beginning the T miles early in the run as prescribed, I put in 7 miles at a decent pace first. Since one of my previous T WOs I had done basically the opposite. Also run called for 4 x 2T w/ 2 min rest. Decided just to knock all 8 out consecutively, trading off the rest and likely faster pace per each mile, for an 8 mile T run at a pace close to 15 seconds below M pace. Felt pretty good and worked hard; didn't check watch except at mile marks. T miles: 6:39, 6:53, 6:43, 6:35, 6:45, 6:40, 6:42, 6:44. Temps were in the 30s w/ a pesky wind about 10+ mph. Had on long pants. Run time- 2:03:55 (pace 7:17)
Tuesday: 8.36 miles. CBSP trails. Easy miles, felt ok. Some tightness/ twinge in upper part of right hamstring. Legs not too beat up from Monday. Run time- 1:18:30 (9:23)
Wednesday: Rest/ recovery
Thursday: 20.05 miles. WO1. Ran w/Amie who had a straight 20 miles as her WO. Started at 7am and was very cold. Temps in the mid 20s with wind chills in the low to mid teens. Wore long pants, two pairs socks, and UNCW sweatshirt over top long sleeve Tec-shirt. Ended up being kind of a survival run, though once sun rose it did help a little, and last half of run or so was fairly tolerable. Steady pace in low 9s. Her first long run since coming off the flu-she was still battling a cough. Ran roads, including River Road and into the Cape. Legs held up ok, but was really counting off the mileage to get done. Longest run I had done since pacing Wrightsville Beach Marathon last March. Run time- 3:04:43 (9:13 pace)
Friday: 7.61 miles. CBSP trails, marking survival run course. Easy pace, had to stop many times briefly to put flags in the ground. Split run into two parts as moved car after a few miles to better access some trails. Was trying to keep mileage down. Did debate doing some hill repeats, but bagged it (On mind, that I need to start incorporating hills more, though did run Snows Cut bridge 2x on Thurs run. Been mentioning to runners doing Boston as well. Need to address in this next 6 week cycle). Pleasant afternoon, temps in the 50s. Run time- 1:16:08 (10:01 pace)
Saturday: Rest/ recovery
Sunday: 15.81 miles. CBSP Trails. Met English Rob at 7am and ran 7+ miles with him before meeting the club for the survival run. Pleasant run and conversation, easy pace 9+ mile/min. 8+ then with several runners- 4 with Michelle, and 8 w/ Kent, Mike, Paul, Stuart, David etc. Good conversations about ultras, marathons, training plans, Boston, hydration, fueling. Typical runners chatting away, good times. Ran a bit harder, low-mid 8 minute miles. Legs got a bit fatigued later in run, but I made mental note in the first few miles with Rob how fresh they felt, as if they were saying "hey isn't it about time for a hard run?" Positive signpost. Enjoyed a big breakfast afterwards in the Visitor's Center of the state park. Run time- 2:22:20 (9:00 pace)
Got to get back on the trails of my beloved Carolina Beach State Park as well for three of my runs, as my work schedule permitted some day time runs, coupled with the annual Wilmington Road Runner's Survival Run this past Sunday. Once again I volunteered to set up and mark courses, of which everyone inevitably gets lost anyway. All in good fun though.
Only injury concern again is some tightness, soreness in my right knee. Taking some extra vitamin C, and some turmeric to help forestall the dreaded head cold, and help with any swelling around the knee area. Been a bad winter flu season, and several people I know have been battling nasty head colds. But as I told Amie, it's hard to make it through an 18 week plan, and not have either a cold, or some type of small injury to force some lost training time. My guess is that some of this is baked into such training cycles, and is why they are as long as they are. Most people will miss some days, and/or some workouts.
Continue to use gels as fuel, and look forward to consuming most runs. Getting better at carrying, opening, and ingesting while running. Something of which I rarely did in previous marathon trainings.
Thinking back to Adam Goucher in Running with the Buffaloes and how he would get such large weekly mileage totals on single, daily runs. Trying to emulate in my own way. Using the Strava app's statistics feature to track; converting the data, for instance, into average distance per daily run. Hoping like him to reap big aerobic benefits from running this way.
Trying to stay focused on each run. Remaining humble and grateful. Catching brief glimpses into what I consider to be God at work in the environment around me. Not giving up, or giving in, before the magic occurs. Whether that be on a daily run, some upcoming race, or at the end of the long, hard road to Beantown.
Week #6 (1/15/18-1/21/18)
68.8 miles total
Monday: 17 miles. WO2. Stayed over in Shallotte so did run on roads on MLK Day. 7 + 8T + 2. Amended WO some, wasn't fully sure going in what I wanted to do, until I actually got a few miles into the run. Knew I wanted to one of the weekly WOs. Instead of beginning the T miles early in the run as prescribed, I put in 7 miles at a decent pace first. Since one of my previous T WOs I had done basically the opposite. Also run called for 4 x 2T w/ 2 min rest. Decided just to knock all 8 out consecutively, trading off the rest and likely faster pace per each mile, for an 8 mile T run at a pace close to 15 seconds below M pace. Felt pretty good and worked hard; didn't check watch except at mile marks. T miles: 6:39, 6:53, 6:43, 6:35, 6:45, 6:40, 6:42, 6:44. Temps were in the 30s w/ a pesky wind about 10+ mph. Had on long pants. Run time- 2:03:55 (pace 7:17)
Tuesday: 8.36 miles. CBSP trails. Easy miles, felt ok. Some tightness/ twinge in upper part of right hamstring. Legs not too beat up from Monday. Run time- 1:18:30 (9:23)
Wednesday: Rest/ recovery
Thursday: 20.05 miles. WO1. Ran w/Amie who had a straight 20 miles as her WO. Started at 7am and was very cold. Temps in the mid 20s with wind chills in the low to mid teens. Wore long pants, two pairs socks, and UNCW sweatshirt over top long sleeve Tec-shirt. Ended up being kind of a survival run, though once sun rose it did help a little, and last half of run or so was fairly tolerable. Steady pace in low 9s. Her first long run since coming off the flu-she was still battling a cough. Ran roads, including River Road and into the Cape. Legs held up ok, but was really counting off the mileage to get done. Longest run I had done since pacing Wrightsville Beach Marathon last March. Run time- 3:04:43 (9:13 pace)
Friday: 7.61 miles. CBSP trails, marking survival run course. Easy pace, had to stop many times briefly to put flags in the ground. Split run into two parts as moved car after a few miles to better access some trails. Was trying to keep mileage down. Did debate doing some hill repeats, but bagged it (On mind, that I need to start incorporating hills more, though did run Snows Cut bridge 2x on Thurs run. Been mentioning to runners doing Boston as well. Need to address in this next 6 week cycle). Pleasant afternoon, temps in the 50s. Run time- 1:16:08 (10:01 pace)
Saturday: Rest/ recovery
Sunday: 15.81 miles. CBSP Trails. Met English Rob at 7am and ran 7+ miles with him before meeting the club for the survival run. Pleasant run and conversation, easy pace 9+ mile/min. 8+ then with several runners- 4 with Michelle, and 8 w/ Kent, Mike, Paul, Stuart, David etc. Good conversations about ultras, marathons, training plans, Boston, hydration, fueling. Typical runners chatting away, good times. Ran a bit harder, low-mid 8 minute miles. Legs got a bit fatigued later in run, but I made mental note in the first few miles with Rob how fresh they felt, as if they were saying "hey isn't it about time for a hard run?" Positive signpost. Enjoyed a big breakfast afterwards in the Visitor's Center of the state park. Run time- 2:22:20 (9:00 pace)
Monday, January 15, 2018
Boston Marathon Training Week # 5
Big week, biggest mileage so far with 81 miles, as I near the completion of the first third of my 18 week Boston training plan. Time tends to fly a little when one gets into the teeth of such an endeavor. Fortunately the weather was better, as temperatures actually were quite mild a few days-I even ran in a tank top and was cognizant of humidity levels Thursday. What a contrast for sure
Physically I feel pretty good; still some tightness, or stiffness in my right knee at times, especially coming off harder workouts like on Friday. Also one of my toes on a right foot sore; feels like an ingrown nail, or perhaps a blister behind the nail. Did have to wear two pairs of socks on some of the real cold days, which may have contributed to.
Focusing more on being grateful for being involved in the 2018 Boston journey, and each attendant run, and subsequent mile. It can be a real grind-any marathon or ultra training is-and taking a few moments either before, or during the runs themselves helps keep me grounded and appreciative to be in the position that I am in. Repeating often the phrase "each mile" within runs, and giving thanks for each mile completed.
Staying connected with my friends locally who are training not only for Boston, but other marathons as well, and people I follow via social media. We all can inspire each other, especially to get through the tougher days, run, and weeks.
Had a conversation Saturday at lunch with a non-running friend about why I do all of this. Found it tough on some levels to articulate my thoughts without sounding half crazed, or like some self-made martyr. But its ok, we both laughed about it.
Speaking of food, been eating eating eating. Love it! Trying to avoid sugar and processed food, though fell off that wagon some this weekend celebrating my Dad's 74th birthday. Also, been consuming 2 or 3 gels most runs. Figure it also helps keep my overall caloric intake up, plus it helps to have something to look forward to in the runs. Loving the vanilla, and salted caramel flavors!
Week #5 (1/8/18- 1/14/18)
81.1 miles total
Monday: 17 miles. WO#2. 8 + 5 x 1k I pace (jog recover rest of mile) + 800m, 400m + 3. Ran of roads at night Carolina Beach and Kure Beach. Solid workout, worked hard and felt pretty good. First 8 miles ran steady pace, down into low-mid 7s. Tried to run the 1000s in 3:45 or less (6:00 pace), and averaged low 3:40s. 2:54 800m, 1:24 400m. Good workout to be able to get the legs to turnover fast after all the miles already run in the workout. Run time: 2:06:52 (7:27 pace)
Tuesday: 10 miles. CB + Carolina Beach State Park. Ran 5-6 hill repeats on yellow blaze trail hill and sugar loaf. Harder pace up hill. Need to start incorporating more regularly- hills. Felt okay coming off harder Monday. Took roads after dark on the roads pretty easy. Did as much as I could in state park/ trails before darkness. Run time- 1:24:26 (8:26 pace)
Wednesday: 12.59 miles. CBSP + CB roads after dark. Easier, flowing pace. Liked hearing the sound of the ocean as I approached running onto the North End and back, used as motivation to get more miles in. The sound and the fury. Felt blessed to be out there, and more able to meet the challenge of so many miles. Adjusting to needing to put down 10+ miles most runs in order to hit weekly targets on "singles". Thought back to Running with the Buffaloes and the mentality of Goucher and the XC runners. Using as motivation going forward. Run time- 1:48:19 (8:36 pace)
Thursday: 18.04 miles. WO#1. 8 + 2 x 2T, 2 min jog recovery + 3 + 2T + 1. Amended WO a bit to be more like one form 2 weeks ago that I changed to meet Colin and Justin in CBSP. Wanted to get the mileage in before the threshold miles. Ran first 8 miles steady pace in 7s. T miles 6:16, 6:32, 6:23. Then 6:13, 6:29. Felt good about the workout, worked hard on T miles. Last 2 I pretended that Thomas, Ryan, Paul were running a 2 mile time trial with me. Pleased able to hit paces I did on feel after the accumulated mileage (started last 2T at 15 miles in). Nice running in a tank-top, almost debated going shirtless. Temps well into the 60s in late afternoon. Humid. Run time- 2:10:45 (7:15 pace)
Friday: 9.53 miles. Easy pace, mostly run on the CBSP trails. Got caught in some heavy showers in the morning, was kind of cold and wet for a point in the run. Was about 60-65, but only had t-shirt on which got soaked along w/ shorts and baseball cap. But sun came out later in run and felt good. Right knee pretty stiff in beginning of run; almost had to will it to move. Legs fairly beat up from Thursday, but did loosen up on trails Run time- 1:26:58 (9:08 pace)
Saturday: 14 miles. Early morning, roads of CB North End, down into KB area middle of island. 9 + 6 x 150 I/O striders + 3M + 1. Was going to run hills in CBSP but decided to change up and get more miles in on the roads. Got it into my head to hit 80 miles on the week, but then goofed by one on the math. Need to also get back to doing striders more. Decided to throw in the 3 at M pace near end of run. Felt pretty good doing. Again thinking about Running with the Buffaloes and the high weekly mileage thru singles. Pushing/ motivating myself to get the extra mile(s) ends of run to add to the weekly tally, and add marginal fitness gains. Run time- 1:50:06 (7:52 pace).
Physically I feel pretty good; still some tightness, or stiffness in my right knee at times, especially coming off harder workouts like on Friday. Also one of my toes on a right foot sore; feels like an ingrown nail, or perhaps a blister behind the nail. Did have to wear two pairs of socks on some of the real cold days, which may have contributed to.
Focusing more on being grateful for being involved in the 2018 Boston journey, and each attendant run, and subsequent mile. It can be a real grind-any marathon or ultra training is-and taking a few moments either before, or during the runs themselves helps keep me grounded and appreciative to be in the position that I am in. Repeating often the phrase "each mile" within runs, and giving thanks for each mile completed.
Staying connected with my friends locally who are training not only for Boston, but other marathons as well, and people I follow via social media. We all can inspire each other, especially to get through the tougher days, run, and weeks.
Had a conversation Saturday at lunch with a non-running friend about why I do all of this. Found it tough on some levels to articulate my thoughts without sounding half crazed, or like some self-made martyr. But its ok, we both laughed about it.
Speaking of food, been eating eating eating. Love it! Trying to avoid sugar and processed food, though fell off that wagon some this weekend celebrating my Dad's 74th birthday. Also, been consuming 2 or 3 gels most runs. Figure it also helps keep my overall caloric intake up, plus it helps to have something to look forward to in the runs. Loving the vanilla, and salted caramel flavors!
Week #5 (1/8/18- 1/14/18)
81.1 miles total
Monday: 17 miles. WO#2. 8 + 5 x 1k I pace (jog recover rest of mile) + 800m, 400m + 3. Ran of roads at night Carolina Beach and Kure Beach. Solid workout, worked hard and felt pretty good. First 8 miles ran steady pace, down into low-mid 7s. Tried to run the 1000s in 3:45 or less (6:00 pace), and averaged low 3:40s. 2:54 800m, 1:24 400m. Good workout to be able to get the legs to turnover fast after all the miles already run in the workout. Run time: 2:06:52 (7:27 pace)
Tuesday: 10 miles. CB + Carolina Beach State Park. Ran 5-6 hill repeats on yellow blaze trail hill and sugar loaf. Harder pace up hill. Need to start incorporating more regularly- hills. Felt okay coming off harder Monday. Took roads after dark on the roads pretty easy. Did as much as I could in state park/ trails before darkness. Run time- 1:24:26 (8:26 pace)
Wednesday: 12.59 miles. CBSP + CB roads after dark. Easier, flowing pace. Liked hearing the sound of the ocean as I approached running onto the North End and back, used as motivation to get more miles in. The sound and the fury. Felt blessed to be out there, and more able to meet the challenge of so many miles. Adjusting to needing to put down 10+ miles most runs in order to hit weekly targets on "singles". Thought back to Running with the Buffaloes and the mentality of Goucher and the XC runners. Using as motivation going forward. Run time- 1:48:19 (8:36 pace)
Thursday: 18.04 miles. WO#1. 8 + 2 x 2T, 2 min jog recovery + 3 + 2T + 1. Amended WO a bit to be more like one form 2 weeks ago that I changed to meet Colin and Justin in CBSP. Wanted to get the mileage in before the threshold miles. Ran first 8 miles steady pace in 7s. T miles 6:16, 6:32, 6:23. Then 6:13, 6:29. Felt good about the workout, worked hard on T miles. Last 2 I pretended that Thomas, Ryan, Paul were running a 2 mile time trial with me. Pleased able to hit paces I did on feel after the accumulated mileage (started last 2T at 15 miles in). Nice running in a tank-top, almost debated going shirtless. Temps well into the 60s in late afternoon. Humid. Run time- 2:10:45 (7:15 pace)
Friday: 9.53 miles. Easy pace, mostly run on the CBSP trails. Got caught in some heavy showers in the morning, was kind of cold and wet for a point in the run. Was about 60-65, but only had t-shirt on which got soaked along w/ shorts and baseball cap. But sun came out later in run and felt good. Right knee pretty stiff in beginning of run; almost had to will it to move. Legs fairly beat up from Thursday, but did loosen up on trails Run time- 1:26:58 (9:08 pace)
Saturday: 14 miles. Early morning, roads of CB North End, down into KB area middle of island. 9 + 6 x 150 I/O striders + 3M + 1. Was going to run hills in CBSP but decided to change up and get more miles in on the roads. Got it into my head to hit 80 miles on the week, but then goofed by one on the math. Need to also get back to doing striders more. Decided to throw in the 3 at M pace near end of run. Felt pretty good doing. Again thinking about Running with the Buffaloes and the high weekly mileage thru singles. Pushing/ motivating myself to get the extra mile(s) ends of run to add to the weekly tally, and add marginal fitness gains. Run time- 1:50:06 (7:52 pace).
Sunday, January 7, 2018
Boston Marathon Traing week# 4
Cold, cold, cold. Snow and ice-what a week? Crazy winter weather here in coastal North Carolina. But despite the challenging elements, week #4 was a success. Over 77 miles, on 6 days (runs). Couple days of ancillary work too, and my right knee only bothers me on occasion.
Less than a 100 days until Boston- loved seeing the picture posts from the BAA this week on Facebook and Instagram. Also inspired and in awe of all the running people are doing in much, much colder climates than here. Been brutal all over the US it seems.
Have actually become accustomed to dressing in many layers, wearing long pants. Making sure to cover most any areas of exposed skin. Wearing a hoo rag around my neck, and even pulling it up over my face on Sunday morning's frigid adventure run.
So onward goes the journey-trying to constantly remind myself to take it one workout, one run, and sometimes one mile at a time. Have come up with my own little mantra of each mile, which I hashtag in my mind as #eachmile. Is especially helpful on the more difficult parts of run; whether I be struggling mentally at the time, or physically, especially in the midst of threshold or marathon pace miles.
Very blessed and grateful to be on the road to Boston. Had a little moment of prayer and thanks Sunday after the last run of the week was complete, and I was back inside my warm home. Wonderful to be able to share with others. Here's to another fantastic week, and surmounting the obstacles when they come our way.
Week#4 (1/1/18- 1/7/18)
77.4 miles total
Monday: 10 miles. Ran loops in Carolina Beach State Park to alleviate some exposure to the wind and cold. Easy to moderate pace, almost all off road. Good way to start 2018. Run time: 1:18:41 (7:52 pace)
Tuesday: 17.85 miles. WO2. Amended a bit from Jack Daniels plan due to meeting Justin and Colin. Ended up 2E + 7T + 8.85E. Wore long tights like pants that Amie got me for Xmas (love em) w/ shorts over top. Felt fairly decent on T miles. Splits: 6:38, 6:28, 6:37, 6:45, 6:25, 6:52, 6:44. Variations some due to slight up/ down on CBSP roads + wind. Trails w Colin & Justin easy pace thru park, then 1.5 roads back home. Run time: 2:21:21 (7:55 pace)
Wednesday: 9.22 miles. Roads Carolina Beach + trails in state park. Easy pace, legs not too bad or beat up from Tuesday. Good sign. Run time: 1:21:33 (8:51 pace)
Thursday: 11 miles. Snow adventure run! Got about 1-2 inches on top of ice Wed eve. Roads very slick. Trails beautiful. Nice crunchy snowpack; ice on trees looked so pristine and virgin. Bundled up and ran easy pace. Run time: 1:49:15 (9:55 pace)
Friday: 18.08 miles. WO1. 2E + 8M + 1T + 2M + 1E + 2M + 2E. Good workout, especially considering long pants, layers, and having to slow for ice/snow patches on the road. Almost fell bad once, had a bit of a seeing God moment. Though did not fully deter me from perhaps not making the best running choices for safety sake. First few miles felt sluggish, legs no pop. Plus mentally was already bagging it, making excuses. But recovered mentally, and the body followed after several miles in. Also choosing to just run on the main road helped, as was for most part available to avoid ice. Run itself was a hard grind at times; took a lot of effort. But pleased with overall results. Splits: 7:13, 7:07, 7:07, 7:16, 7:42 (slipped, almost fell bad), 7:01, 7:03, 6:56, 6:45, 7:07, 6:51..... 6:48, 6:48 Put head down and went on last 2 miles, did not check watch except for split beep. Checked watched more early on, and kept thinking I should be running faster per effort. So didn't look at as much latter miles-and was faster. But also surface change to avoid ice. First few miles was hitting road patches every other block, or so it seemed-that had to slow down on. Roads to KB, back to CB to north end and back, then KB and back again on Lake Park. Run time: 2:14:49 (7:28 pace)
Saturday: Rest/ Recovery
Sunday: 11.31 miles. CBSP to Dow Chemical plant, Dow-Hamlet Road way back. Freezing cold, wind chill 5. Bundled up. Fun run though w/ Colin, Justin, Dan, English Rob, Rob R. Trails and some bush wacking. Forgot to watch start after a stop, so run probably 1/2 mile longer. Ran around bay area never had been, low tide and ice. Hadn't seen old plant ruins in many years, plus was snow covered. Wish we would have had a camera for a picture. Hands so cold before Dow road and run back, couldn't tie open show. Came back last 2-3 miles w. Rob R. Nice chat about marathon plan, he's doing Wrightsville Beach, and wants to improve on 3:16 December at Kiawah. Into wind, and in shade was brutal-couldn't feel our faces, and my hoo rag on neck/face had become too frozen to wear anymore on face. Took awhile to warm up once home. Legs good, some tightness, slight pain in right knee, especially when bush wacking. Run time: 1:57:01 (pace 10:21).
Less than a 100 days until Boston- loved seeing the picture posts from the BAA this week on Facebook and Instagram. Also inspired and in awe of all the running people are doing in much, much colder climates than here. Been brutal all over the US it seems.
Have actually become accustomed to dressing in many layers, wearing long pants. Making sure to cover most any areas of exposed skin. Wearing a hoo rag around my neck, and even pulling it up over my face on Sunday morning's frigid adventure run.
So onward goes the journey-trying to constantly remind myself to take it one workout, one run, and sometimes one mile at a time. Have come up with my own little mantra of each mile, which I hashtag in my mind as #eachmile. Is especially helpful on the more difficult parts of run; whether I be struggling mentally at the time, or physically, especially in the midst of threshold or marathon pace miles.
Very blessed and grateful to be on the road to Boston. Had a little moment of prayer and thanks Sunday after the last run of the week was complete, and I was back inside my warm home. Wonderful to be able to share with others. Here's to another fantastic week, and surmounting the obstacles when they come our way.
Week#4 (1/1/18- 1/7/18)
77.4 miles total
Monday: 10 miles. Ran loops in Carolina Beach State Park to alleviate some exposure to the wind and cold. Easy to moderate pace, almost all off road. Good way to start 2018. Run time: 1:18:41 (7:52 pace)
Tuesday: 17.85 miles. WO2. Amended a bit from Jack Daniels plan due to meeting Justin and Colin. Ended up 2E + 7T + 8.85E. Wore long tights like pants that Amie got me for Xmas (love em) w/ shorts over top. Felt fairly decent on T miles. Splits: 6:38, 6:28, 6:37, 6:45, 6:25, 6:52, 6:44. Variations some due to slight up/ down on CBSP roads + wind. Trails w Colin & Justin easy pace thru park, then 1.5 roads back home. Run time: 2:21:21 (7:55 pace)
Wednesday: 9.22 miles. Roads Carolina Beach + trails in state park. Easy pace, legs not too bad or beat up from Tuesday. Good sign. Run time: 1:21:33 (8:51 pace)
Thursday: 11 miles. Snow adventure run! Got about 1-2 inches on top of ice Wed eve. Roads very slick. Trails beautiful. Nice crunchy snowpack; ice on trees looked so pristine and virgin. Bundled up and ran easy pace. Run time: 1:49:15 (9:55 pace)
Friday: 18.08 miles. WO1. 2E + 8M + 1T + 2M + 1E + 2M + 2E. Good workout, especially considering long pants, layers, and having to slow for ice/snow patches on the road. Almost fell bad once, had a bit of a seeing God moment. Though did not fully deter me from perhaps not making the best running choices for safety sake. First few miles felt sluggish, legs no pop. Plus mentally was already bagging it, making excuses. But recovered mentally, and the body followed after several miles in. Also choosing to just run on the main road helped, as was for most part available to avoid ice. Run itself was a hard grind at times; took a lot of effort. But pleased with overall results. Splits: 7:13, 7:07, 7:07, 7:16, 7:42 (slipped, almost fell bad), 7:01, 7:03, 6:56, 6:45, 7:07, 6:51..... 6:48, 6:48 Put head down and went on last 2 miles, did not check watch except for split beep. Checked watched more early on, and kept thinking I should be running faster per effort. So didn't look at as much latter miles-and was faster. But also surface change to avoid ice. First few miles was hitting road patches every other block, or so it seemed-that had to slow down on. Roads to KB, back to CB to north end and back, then KB and back again on Lake Park. Run time: 2:14:49 (7:28 pace)
Saturday: Rest/ Recovery
Sunday: 11.31 miles. CBSP to Dow Chemical plant, Dow-Hamlet Road way back. Freezing cold, wind chill 5. Bundled up. Fun run though w/ Colin, Justin, Dan, English Rob, Rob R. Trails and some bush wacking. Forgot to watch start after a stop, so run probably 1/2 mile longer. Ran around bay area never had been, low tide and ice. Hadn't seen old plant ruins in many years, plus was snow covered. Wish we would have had a camera for a picture. Hands so cold before Dow road and run back, couldn't tie open show. Came back last 2-3 miles w. Rob R. Nice chat about marathon plan, he's doing Wrightsville Beach, and wants to improve on 3:16 December at Kiawah. Into wind, and in shade was brutal-couldn't feel our faces, and my hoo rag on neck/face had become too frozen to wear anymore on face. Took awhile to warm up once home. Legs good, some tightness, slight pain in right knee, especially when bush wacking. Run time: 1:57:01 (pace 10:21).
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