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Timed with a calendar
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Wednesday: 3.5 miles
A quicky - snuck in before the light faded completely.
There were were a few quick sessions on a stationary bike but no running for two days. Lack of time, and tbh, a mojo slump-let were responsible. So I was not feeling very confident heading into....
Saturday: Washington Crossing 15k, 1.06:01
Ideal conditions - not too hot with low humidity - and dry as this is an out and back on a packed earth tow path. As the path is narrow, it is wave start with groups of 50 starting based on anticipated time. I had put down 65 minutes which had me in wave 1 - thinking that a string of 7.00 miles would be a good next step. The small wave starts do allow
Still nervous after my 10k blowup in May I was determined to keep things under control for the first 6 miles or so. And so it went: I was dialing back the pace and joining groups for a while and picking them off comfortably (other than a tiny woman who veered left and right in an apparent attempt to block me overtaking
). Although I felt I was breathing heavily I was happy to keep the pace consistent. After 5 miles I was graciously acknowledging the applause on the inward leg before I realized that everyone was cheering the leading lady 
just ahead of me. She and I started to work together a little as we separated from the group (the field was very spread out and we could only see the next runner in the distance). I did feel that I could have put the foot down and dropped her - she had started to slow and look behind - but with just a few miles to go I decided not to risk blowing up and take what I believed to be a top 10 finish and told her I would pace her in. At the 9 mile mark I did kick for home and avoid being chicked ! But I had miscounted and actually finished 11th 
.
Afterward we talked and I told her that was the nearest I was likely to come to running glory ! Actually she broke the women's course record !
1.06.1, Overall 11th (from 163), AG 2nd
Longest race post injury and I am not unhappy with the result. I think I could have done better but it is all about progress at this point - it is a bit shocking to see my last 15k result from 3 years ago, but presumably some allowance is due for the off road element - though it is packed earth/gravel and conditions were ideal.
I'm eyeing up an 18 mile and a 20 mile race for September/October. Would be interesting to see where I am at this point
Sunday: Run was sacrificed for a kayaking lesson ... more to come on this !0 -
You, sir, are both a officer runner and a gentleman!
Well done you on your performance and your chivalry. You and the ladies...I swear....the only thing missing is a little street corner kissing action!
And kayaking? Oh, this is going to be good!!:D 0 -
You, sir, are both a officer runner and a gentleman! Well done you on your performance and your chivalry. You and the ladies...I swear....the only thing missing is a little street corner kissing action!
In the interests of full disclosure I have to confess that I waited around to get my bling rather than going back out to get Mrs P home so I'm on shakey ground on the chivalry front.And kayaking? Oh, this is going to be good!!:D
... cetainly wet ! I think I might do better on top of the water instead of in it
. This is (probably!) not a competitive activity n(yet!!) .. but with Delaware River out the back of training camp #2 some a kayak seems necessary (and it is still cheaper than that your bikes! ... thought not if it means I have to buy a new car )
I think this will be a session free week to give the legs time to absorb Saturday's race (basically I long tempo session).
Monday: 6.5
2 miles, and 4 miles of "chase the wife" ... i.e. lapping Mrs P on the track which amounts to 4 * 600-800m reps. Just hard enough !
Tuesday: 8 miles.
An afternoon run. Hot but not to humid. Pace settled in about 8.15.
I have signed up for my 18 miler in early October. This is going to be my target race. Sadly the 20 miler has lost out as I have to attend a the induction of the friend into a her high schools Hall-Of-Fame.0 -
Wednesday: am 5 miles w 6*100m strides
Met a buddy at the track. Having completed his first IM, he is now training to break 5 minutes in a mile race in October (the 5th Avenue Mile). No middle ground !
pm: 5 miles easy/recovery
Thursday: am 4 miles w/hills
Quick session while I waited for the town building inspector to approve our latest projects at training camp #2. (Town was named the 5th "quirkiest" town in the US) I had been eying up a hill near the house for a while. So after a 1.5 mile w/u I started into the hill. Dear god, it is only .25 of a mile but about 2/3 of the way the legs were rubbery. No sure what the elevation is but after 3 reps I was done.
pm: 4 miles easy.
Well I felt I was motoring nicely but without staining. I was a bit disappointed to see an average pace of 8.45. Felt like i was cruising faster. Might be a hint to take a day off.0 -
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Satuday: 12 miles - "The beast"
A few weeks ago I woke up to find that a 94 mile river-to-sea relay race stopped right outside the new house ! The stage that starts at the house is known as "the beast". It's 7.5 miles - how tough can this be ?
So I set of to see for myself. 1 mile diversion then onto the route ....well first it was difficult route. At times the shoulder became very narrow, and besides the cars I was worried about meeting cyclists steaming down the hills. Did I mention the hills - I did about 5.5 miles of the route before turning around - I can see how it earned it's name. Very tough route - with the first two miles being the most difficult, then after a short flat stretch it becomes rolling (think roller coaster hills) where the descent can be as tough as the ascent to come.
Need to try this again. I'm thinking about getting a team together for this event next year - though it is outrageously expensive.
Sunday: 12+ miles
Had to squeeze in a run early today as we had to be at a wedding in the afternoon.
Nice flat route along the tow path today ! Was able to pick up the pace a bit towards the end. With about 4 miles to go I caught up with a young guy When he noticed me he picked up the pace and dropped me - appalled that the old geezer behind him was keeping pace. With 3 miles to go he was still in sight so I made it my mission to catch him which took me about a mile, and then I put the foot down to teach him to respect his elders ! Yeahhhhhhhhhhhhhhhhhhhhhhhhhhhh! Curiously satisfying!
Back to the house throw the running gear from the last two days - mine and Mrs Ps - in the car and off to the wedding. Valet parking:o:o:o. I realized that the smell in the car could have knocked over a horse. I mumbled an apology and handed over the key. I didn't wait to see the expression on the poor valet's face when he sat in the car !
Week: 55 miles.0 -
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Great to see you getting in regular miles again, P.
Thanks. Ramping up for my own 5 (races) in 5 (years)
. Going to be interested to see how the training for your version (and yes that is a request for more regular log updates !). Who else reports 95 times around a track - really :eek::eek::eek::eek: ??
At some stage I will have to drop the fiction that that this is still a comeback and admit that this is where I am !
Monday: 5.5 miles
Reservoir run. Curiously the legs felt very heavy on this run. I would have expected to feel the effects of Saturday on Sunday but it seems once I hit the first incline the legs started to protest. I had considered trying to get two loops (10 miles) but with the legs protesting and the sun going down (it gets very dark when the trail turns into the woods) I stopped a little after a single loop. Looking at doing this route again tonight depending on how the legs feel and how early I can get out of the office.0 -
Thanks. Ramping up for my own 5 (races) in 5 (years). Going to be interested to see how the training for your version (and yes that is a request for more regular log updates !). Who else reports 95 times around a track - really :eek::eek::eek::eek: ??
At some stage I will have to drop the fiction that that this is still a comeback and admit that this is where I am !
Monday: 5.5 miles
Reservoir run. Curiously the legs felt very heavy on this run. I would have expected to feel the effects of Saturday on Sunday but it seems once I hit the first incline the legs started to protest. I had considered trying to get two loops (10 miles) but with the legs protesting and the sun going down (it gets very dark when the trail turns into the woods) I stopped a little after a single loop. Looking at doing this route again tonight depending on how the legs feel and how early I can get out of the office.
Finding it hard to get the time to log at the moment to be honest, so apologies for the lack of log update. I do plan on doing a daily log for the 5 in 5.... well that's the plan anyhow!0 -
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Missed out Tuesday...
Tuesday: 5 mile
Reservoir run.
Thursday: pm 7+ miles
Managed to get out and race the descending sun around the shortest of my usual TC#2 loops. Was dropping to 7.3x pace in the last few miles which as pretty pleasing after the morning session.
Friday: 8+ miles
Same loop as Thursday pm with a little added on to detour to pick up dinner.
High light was a two mile stretch where I was accompanied by a deer on the other side of the canal. Originally I though the deer was trying to run away from me but as he would stop and wait for me, and when I got ahead of him he caught up, so I guess he was looking for company. Just as I was getting concerned that we were approaching the road back into town he bid me farewell, turned west and vanished.
Saturday: 14.5 miles
Well I had planned to run about 9am ... after dealing with house rennovation stuff all day I finally got out at 5pm.
I had planned on 16-17 miles but part of the trail I has be told was re opened was infact still closed, so I had to turn around and by the time I was back the legs were starting to fade fast so while I stretched it out a bit, I did not have another 3-4 miles in me.
Sunday : 7 miles
Yikes. Someone turned up the heat again ! 86f/66% humidity. Either I am getting soft and old or I have been lulled into a false sense of security by the recent mild conditions ... cause this was not fun. Even dropping back to recovery pace+ this was a struggle.
So after a two "incomplete" runs I am thinking about tomorrows run. I have a rare day with no commitments, so I would love to try "the beast" again, but the legs do not seem to be cooperating.
Week: 61 miles, quantity but a serious lack of quality !0 -
Monday: ~7 miles w/hills. I have a rare day with no commitments, so I would love to try "the beast" again, but the legs do not seem to be cooperating.
Well the legs were up for it but the weather was pretty awful. 80f with 80% humidity. So I decided - instead of out-and-back "Beast" to try what I am now calling "The Wee Beastie". It's a set of roads with little traffic that parallel the start of "The Beast" with the same incline. Good decision ... I can say that I could not make it to the top once - in three tries - without taking a breather at the intersections. 1.5 mile w/u, the onto the hills. Stopped at about 4+ miles and got some coconut water which was the only thing I could find that had some sodium. I was draining it and about to turn for home when I saw another runner heading back up the hill .... so I decided that I could not be shown up and turned for one more loop ! Humidity had dropped to 60% when I got back ... temperature had hit 90F !
We are expecting worse tomorrow but I am hoping if I can drag myself out of bed early enough I can get a few miles in before the worst .. but no chance of any real quality work this week. 0 -
Tuesday... woke up. Checked weather ... real feel was already 92f ... walked outside ... went back to bed. Regretted it later as the morning was pleasant by comparison with later.
Wednesday: 7.5 w 3*1m @ tempo
Climbed the Matterhorn last night. Well, not really, but the heat drove me to the gym. For entertainment they have virtual runs so I chose New Zealand ... but somewhere during mile 4 my visa must have expired expired and I ended up on the Matterhorn. The only way I can get through treadmill sessions is to break things up so ... I went with a few tempo intervals at 7.03, 7.03 and 6.58 pace (1% incline). Tough enough - the gym is not sufficiently air conditioned so I was soaked at then end. Quick shower and into the pool for a short swim. (Pool is now open to 10.30 serveral days a week so time to get my goggles situation fixed).
The 18 miler in 5 weeks is now my target. This a race that has been on my bucket list for a few years. I've been looking at the AG results from previous years. If I could sustain a 7.13 pace I would be in with a shot. So ... I am going to try to incorporate a few P18MP runs to see how it feels. Pretty optimistic given my 15k results but I am hoping that the switch to a road surface is good for a few seconds a mile. 0 -
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Friday: 10 (patchy) miles
Temp 89f/56% (Real feel 95f). With warmer weather tomorrow I wanted to clock up some easy miles today. As ever I did not get out until the afternoon - the hottest time. The only way I was going to persuade myself to get a double digit run in was with an out-and-back where once I was 5 miles out cutting it short is not an option. First 6 miles were ok, the last 4 involved a couple of lenghty stops to get a drink and another .... because I am a weak weak man.
Some one has spray painted one of the abandoned railway bridges with "I know you dont care". B ut I do, I really, really do ... 0 -
No way in hell (and hell is the apt description) was I going out in the conditions on Saturday. Instead I crosstrained ... removing adhesive "gunk" from the windows and doors ...fun, fun, fun
Sunday: 20 miles @8.17 (moving avg) + ~3 miles walk/run (3+7+7+3+3)
What a difference. Out at 7.30am into a temperature about 30 degrees cooler than Saturday. I met up with a running group I learned about recently. So 3 miles to the meetup point. They then (disappointingly) did my standard 7 mile towpath loop with breaks for water, followed by a 3 mile out and back to hit 20 where I stopped at a store for water. When I came out there was Mrs P - so rather than a gentle three miles back, I joined her for a few miles walk/run and then did 1.5 miles back to the house ( so calling that ~3 miles).
While the length of the breaks was a bit frustrating this was my longest run in a long time (year +).
While it was good to get out with a group again, I didn't find them overly friendly and while it it a nice route, it was a bit disappointing that they run the same route I run when ever I am down here. Also they are a bit discourteous on the tow path - running two abreast but still complaining about the cyclists
- cannot really have it both ways. Still I am not sure I would have got this done solo.
Finally - in shocking news ... the leaves are now starting to fall from the trees in earnest. Where has the year gone ?
Week: 51.5+ miles
Given the week that was in it, not a bad effort. Finally into 2x mile runs again. Still hitting 50+ miles a week.0 -
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Finally - in shocking news ... the leaves are now starting to fall from the trees in earnest. Where has the year gone ?
Week: 51.5+ miles
Given the week that was in it, not a bad effort. Finally into 2x mile runs again. Still hitting 50+ miles a week.
I know I had to go back in this morning and get my gloves before I went running.
Nice mileage 0 -
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I hate that Mrs. P won't be doing New York....and for a second time in a row I will miss meeting you both! (first Boston, now this) Impressive 26 miles last weekend! Surely that kind of mileage has you labeled as one of the cool kids.:) 0
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I hate that Mrs. P won't be doing New York....and for a second time in a row I will miss meeting you both! (first Boston, now this)
It's been on the cards for Mrs P for a while. I think we are both spread too thin this year. We'd still be game to try to meet ! We'll figure something out - maybe a few hours later.Impressive 26 miles last weekend! Surely that kind of mileage has you labeled as one of the cool kids.:)
Nawh, entry to the the cool kids set is a bit tougher. In any event it was a bit of an accident and I seem to have got away with it.0 -
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