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Timed with a calendar
Comments
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Monday: 8 miles easy/recovery
Thursday: 13 miles.
7 easy, followed by 6 miles out and back across a 1.5 mile 700ft climb.
Friday: 12 miles easy
Saturday: 8 miles
Sunday: 21 miles, easy
Great morning, cool and low humidity at 7am. Unfortunately I forgot the garnin, so I was relying on other for pace clues. For the first 7 miles I ran with only two guys around at 7.30mm pace. I was dropped after two miles but managed to close the gap and was able to tell them how much I hated them both by mile 6. After mile 7 I was able to drop off and finish the rest of the run with some people at a more civilized pace.
Week: 62 miles. Decent week, but the heat and a post job interview funk
:( meant no real quality. Now ... taper. 0 -
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Thursday: 11 miles w 3@ tempo (6.45) + 2 @PMP (7.40)
Time to inject some quality (although probably not a great idea this close to a race.
Friday: 7 miles hilly but easy
Saturday: AM 3 miles easy
PM 9 miles walk/run
Got talked into an extra outing with Mrs P.
Sunday 13 miles very easy
Week: 54 miles, all but 5 easy. Weather for next week is not shaping up as I hoped. High of 90F with humidity is predicted. With the race starting at 7.15am I am thinking that maybe banking time before the sun is at full force (if the humidy is ok) might be the best strategy. I don't fancy trying to put the foot down after mile 18 with the temps in the mid 80s. 0 -
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Monday: 5 miles easy
Tuesday: 3 miles very easy
Thursday: 6 miles w/2@pmp (7.40)
Friday: 4 miles
Sunday: Chasing the Unicorn Marathon 3:36 - provisional:(:(:(
Yes, thsi is a real event ! It is a smallish marathon designed to allow people a final chance to BQ locally. They ask people to only enter if they can run within 10minutes of their BQ time. I signed up after a lost my February marathon to snow. My objective was to BQ, actually BQ-5,no more, no less, no heroics, no PB attempted.
In short - I failed, running my second worst time and missing my target by close to 12 minutes. I was on course up to mile 21 but then the wheels come off, the next mile was 9.58 with walking, and once the BQ was completely gone I focused on finishing,
The excuses: Well, Mrs P ran a 15k on Saturday (2nd in her AG!), She had some of the post race food (full Italian!) .... then went down with suspected food poisoning :mad:. So Saturday night/Sunday morning there was no sleep and I lost my "crew".
Excuse #2: It was hot. There was an air quality warning in place advising against strenuous outdoor exercise :rolleyes: ..... by finish time it was a temperature of 88F (30c) and humidity of 55%. Even running shirtless there was no relief, and I knew as early as mile 16 that there was trouble ahead. IN the later miles I was unable to swallow gels. cliffblok, sports beans - having to split them out and the stomach revolted.
How difficult were conditions? Well, I took the AG 2nd place award in a race for BQ hopefuls, despite missing the BQ cut off by 6 minutes and change. The bling is some consolation - first time I've even taken anything home from a marathon .... but I am really really gutted. I don't think I have ever been so disappointed about a race. Once again in a new novel way Boston has eluded me. Surely I could have dug out a miserable 4 miles at 8.00 ?
Results are not up yet. Misery loves company so I going to see how many people achieved their BQ. Ok, so an August marathon here in NJ is always likely to be warm, and I could have delta with warm, but not a 90f+ day. After losing the February marathon to snow, my NY marathon to hurricane, surely the running gods owe me some kind "karmatic" break ?
Postives: Well, at least it broke my streak of DNSs, and cancelled races stretching back three years.
In running there is always tomorrow. So we will see.0 -
Ugh! So sorry to hear you missed your goal. I know you would have rather qualified for Boston than snagged a nice podium spot, but the weather alone yesterday was setting you up to fail in that regard. I was wilting on my measly 5k run in that same heat and humidity, so I can't even imagine the misery you were dealing with while running 26.2 miles!!! :eek: Congrats on the 2nd place (did you get a nice prize??), and there are plenty of (cooler weather) BQ races at your disposal!! You need to pick one that you can wear your Boston beanie in to bring you good luck!!!
:D 0 -
Wednesday: 4 miles. Very easy
Thursday: 7.5 miles.
Feeling surprisingly good. Maybe the fade on Sunday saved my legs :rolleyes:.I was wilting on my measly 5k run in that same heat and humidity, so I can't even imagine the misery you were dealing with while running 26.2 miles!!!
Well ... that's a little disingenuous there - I didn't swim x distance (not up on my tri specifics) and ride 20km before attempting a run ... and started at 7.15am. Btw, I did not win my AG and was not top master in my event either:) !Congrats on the 2nd place (did you get a nice prize??),
Plaque, yes nice one. It's a bit stupid but but as the only bling I am likely to take home from a marathon it is minor consolation.
Looking at the results and the splits it seems clear that a lot of people pull the plug at the halfway mark - at least some simply because their BQ was out of range. There's another marathon in PA in a few weeks that saw a flurry of late registrations the day after this presumably from people who bagged this race before any damage was done.and there are plenty of (cooler weather) BQ races at your disposal!! You need to pick one that you can wear your Boston beanie in to bring you good luck!!!
The magic hat is sulking and not speaking to me
. Sadly 2016 is gone. Next marathon will be NY in November.
Need to think about nutrition late in the race. Could not get anything down after mile 18. Simply could not swallow it and the gatorade available did not do much for me - actually it was warm and nasty (the race route is along a remote tow path so refreshing the aid stations during the race may not be practical).
Got to re examine options here.0 -
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I was top in my age and fastest local athlete (male and female), but I was third masters. In triathlon, masters starts at age 40.
Roll on NY Marathon!!!
Sorry 'bout that. I could have sworn I had seen that in the results.
Before NY, there is an18 miler in October that's probably more of a target. NY might be a jog.
Btw, on US interest I have just learned that the US national marathon champion from 2014 Esther Erb lives in town. She's on the US marathon team this evening in Bejing.
Saturday: 6 miles
Walk/run with Mrs P. Glacially slow (>10.30)
Sunday: 9 miles
Got tempted to do this a bit faster ( ~8.0x) than I intended so I cut it short. Not point taking risks in what is really a recovery week.
Week: 26.50 -
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Monday: 9 miles
Tuesday: am 7 miles
pm 2 miles walk/run
Wednesday: 7 miles
Thursday: 6 miles hilly
Friday: 5 miles
New type of session! Dropped off a kayak on the river. Drove another 5 miles down and left the car. Ran 5 miles back, set up the kayak and paddled down to pick up the car! I met a shoal of sturgeon making its way up the river. I moved over to see what was causing the wake against the flow of the river. Over two feet long (and I'm no fisherman !).
Great way to spend a Friday afternoon !
There were a few rougher patches on the way but I wasn't risking trying to stop for a photo during them !
Saturday: 6 miles very slow run/walk
Out with Mrs P.
Sunday: 15 miles
Included 6 at 7.20-740 pace.
Week: 57 miles. All easy but building back up again. My feeling is that I need to get more race pace work done during the week. Post race I think I'm enjoying my running too much ....and maybe not stressing the systems enough to get the benefit. So I'm going to start increasing the intensity.
I.e. tempo and PMP paced runs.
I may need to go back to doing my long runs solo. The weekend group tends to divide between the ex-track jocks who hold a low 7/high 6 minute pace, and the 100+ mile a week guys who trot along at 9.00+ pace, and a few others who stop after 7/8 miles. None of these really suit me. I'd like to mix up the paces a bit more.0 -
Monday: 5-6 miles run/5-6 miles kayak
Great day !!
Tuesday: 8+ miles w/4 @MPHR
Hot (85f at kickoff time) and humid (50%) with an air quality alert.. so my planned MP/tempo pace session seemed ... ambitious. Dusted off the HRM and decided to aim for a set of miles at MP heart rate (~140-145 from a few years ago).
So:
mile/hr/pace
1/141/7.16 :cool:
2/145/7.39
3/148/7.48
4/148/7.47
5/147/7.55
Fadeoraaaaaama !! Yikes, that went south pretty fast slowly.
Confirms that work on tempo/mp paces is needed.0 -
Wednesday: 7+ miles easy
Thursday: 11 miles.
The heat/humidity was tough.
Friday: 5miles+
I recently had my Garmin battery replaced. Unfortunately the glue used to put it back together did not hold... so this was a Garmin less run before I attempted to super glue myself to the floor.
Saturday: am 9 miles, hilly
pm: 6 miles run walk.
The morning run was a lot tougher than I expected. The humidity had dropped so I was expected a much easier run. However I overslept and did not hit the road until noon. That sizzling was not the local barbecue - I fried ! To add to my error I chose to do take on the hilliest loop. But too late and too stubborn I ploughed on. The HR redlined on the hills but I was happy that I was able to recover on the downslopes. The HR maxed out when I met an unaccompanied German sheppard who took exception to my being near his house.
This stuff really ticks me off - why the f** can people not control their pets. This is the second time I have had problems on this route so sadly I think I am going to start carrying a pepper spray.
PM: Easy, easy with Mrs P where the local deer where the only widelife highlight.
Sunday: 17 miles
Cool at 7am but very humid with a morning fog reducing visibiity. Decent run. Happy to get two solid back-to-back runs in. Again trying to keep the HR well below marathon levels.
Week: 68 miles. Happy enough with that ... mileage picking up a bit. Paces are still off what I want but given that the summer is now leaking into September I have to trust that the effort as reflected by the HR will pay off.0 -
Monday: kayak
Tuesday: 12 miles w 3@MP(7.30)&3@tempo(7.00) + 2@MP, swim
With a gym available I decided to duck the heat and retreat to the treadmill. Short swim to cool down.
Wednesday: 6 miles- easy 8.30-9.30, swim
Back to the gym
Thursday: 15.5 miles
Cooler but very very humid. Wanted to do along hilly run but the dog encounter I am nervous about returning to my preferred route.
Middle 5 miles included long drags which I need to do more off before NY. HR soared for the last few miles. Despite everything, my endurance is still suspect.
I think my weight may be the primary thing holding me back. Running shirtless in these temps I am aware of my muffin-top profile !0 -
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Well, well, well....a good week for you in many respects!! So happy for you. And I love your addition of the kayak - cross training is brilliant for so many reasons. But the dog thing is really annoying - I was chased by a brute of a dog a few weeks back, and when I realized I was losing ground fast, I stopped, turned, made myself as big as possible and started screaming at him. I'm sure I looked certifiable, but it worked. I later found out that the dog had been deemed "dangerous" in a court of law after he had attacked a child. :eek:
Oh...and, um, no...if you are suggesting to not use any kind of nutrition in your marathon, then no, that really doe not sound like a very good idea at all. Perhaps you need to use more nutrition in your training to acclimate your body. ?? Or, maybe you should consider having your nutrition customized for you. I've not done this, but I do know a gal (endurance/ultra runner friend) who has, and she swears by it. Here's a link - I think this is the outfit she uses -
https://www.infinitnutrition.us0 -
Well, well, well....a good week for you in many respects!! So happy for you. And I love your addition of the kayak - cross training is brilliant for so many reasons.
Yeah, it's useful core work, but primarily it is amazing out on the river - at least when the damn wave runners are not buzzing you. I did not mention the undignified launch that cost me a pair of rather expensive running shades.But the dog thing is really annoying - I was chased by a brute of a dog a few weeks back, and when I realized I was losing ground fast, I stopped, turned, made myself as big as possible and started screaming at him. I'm sure I looked certifiable, but it worked. I later found out that the dog had been deemed "dangerous" in a court of law after he had attacked a child. :eek:
Yikes. That is not good at all. And it is still roaming loose ? It's probably similar here (our PA border place) it rural. and there is little if nay foot traffic, so if you have a problem there is nowhere to shelter. In my case I think the dog was young and might have been as startled as I was. Still I have not run that route since. Just curious - many of the runners around here carry sprays against the geese - any experience with this stuff. Hate to use it but ... this has happened too often.Oh...and, um, no...if you are suggesting to not use any kind of nutrition in your marathon, then no, that really doe not sound like a very good idea at all. Perhaps you need to use more nutrition in your training to acclimate your body. ?? Or, maybe you should consider having your nutrition customized for you. I've not done this, but I do know a gal (endurance/ultra runner friend) who has, and she swears by it. Here's a link - I think this is the outfit she uses -
https://www.infinitnutrition.us
That's interesting (the link) - would probably need some experimenting.
I did find a discussion this week (from the 2015 novices thread)
http://www.boards.ie/vbulletin/showthread.php?t=2057175450
and
http://www.boards.ie/vbulletin/showpost.php?p=96884876&postcount=4013
Food for thought (pun intended). Maybe the early gels are the best idea. The other line of thought is that taking a gel early triggers the body to focus on running on glycogen rather than fat. Not sure ... the inability to get nutrition into the system in the last 1/4 of the marathon is a constant in my races.0 -
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Sunday: 19 miles. Pace: 8.19
Tough enough. Friday's efforts were still in the legs. Luckily enough of the Sunday running group had put in massive efforts on Saturday that they were unable to drop me as soon as usual
Week: 71 miles. Happy enough with this given the way real life keeps getting in the way. Hopefully I can still continue the momentum.0 -
Monday: 14 miles easy Pace: 8.35
I went out intending to a 8 miles at recovery pace. I decided to run a recently reopened section of tow path (which I had run on Sunday). About a half a mile before I expected to turn around my mind was wandering a little when I suddenly ran into a work crew. Well, they saw me, moved two trucks, stopped digging in the canal with the front loader and waved me through. I smiled, waved thanks ... and silently cursed as I realised that now turning around would require running through the work area again in about 8 minutes. Being too embarrassed to face that, I resigned my self to another 4 miles north to the next bridge which would allow me cross the river to the parallel canal tow path for the return journey. So this was not quite the "recovery" that I was looking for. By mile 13, the HR was getting close to MP level ... which after 19 miles the day before is .. ok, maybe ?
Tuesday: ~8 miles. Pace: 8.25
Ok, finally some recovery !
Wednesday: 14 miles, 2w/u, 5@MP+4@tempo+1.5@MP+1.5w/d
Pain day - I really dread these sessions, really just a mental hangup.
Tempo pace was adjusted slightly with a view to pace for the upcoming 18 miler ... so definitely on the slower end of the range. Anything staring with 6 was fine.
MP1: 7.30, 7.20, 7.19, 7.24, 7.30
Tempo: 6.52, 6.49, 6.54, 6.48
MP2: 7.21, 7.30(.5)
MP miles were ok, but started to struggle after 1.5 tempo miles.0 -
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And pretty interesting discussion about gels. Definitely food for thought!
http://fellrnr.com/wiki/Comparison_of_Energy_Gels is another interesting link, though I am already using Hammer which is supposedly one of the easier gels to take.
Thursday: 5 miles run.
Run-Kayak routine.
Friday: 10 hilly miles miles 690 feet.
A route that incorporates the a route that is known locally as the "Rosemont" loop. As I climbed it again on the return leg I had a vision of the movie of my life. Just before the closing titles start someone asks : "I wonder that Rosemont means".
Saturday: 10 miles recovery
Largely successful attempt to keep the HR in the 11x range.
Sunday: 18 miles @8.20
Largely easy pace, picked it up again at the end. I declined the opportunity to join a couple who wanted to drop to a much faster pace. I might have gone if they had warmed up a bit more.
Week: 79 miles (actually at 18.52 miles today I was very disciplined not to run around the house for .48 miles to make 80 for the week!). Happy with quantity and quality this week. Looking at the efforts being put in by Sunday bunch put things in perspective (100+ weeks, 20@7.30 etc).0 -
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Saturday: 4 miles very easy w/8 strides
Sunday: 13 miles @8.08 w/6*strides (.08 of a mile - slight miscalculation!)
Couple of miles at near race pace, then finished off with some strides, but the on-fly-arithmetic was a bit off and these seem to have been closer to 400m than 100m, more fartlek than stride. Hopefully with the same benefit on leg turn over.
I mentioned this log to one of my running mates this morning and he expressed an interest in reading it. I may have to devote a week or two to looking back and re-editing in case I said anything rude about the wonderful bunch of renaissance people I have the honour of running with each week.
Week: 60 mies ... about right for a half week training/half week taper. Looking back 12 months I see I ran a 20 all under 8.00 at this stage. http://www.boards.ie/vbulletin/showpost.php?p=92500153&postcount=181 Cannot imagine doing that today, but logic suggests that with a year of solid work I should be fitter. So I'll trust the logic and hope it will all be alright on the night. RHR this morning was 44 - lowest in a while but there is still more work to be done to get back to the level of four years ago.
**Yes, re reading this I can confirm that this last paragraph does read like ... "when I were a lad...."0 -
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Sunday: LBI Miler, 2.08.41, Pace: 7.08, 28th, 1st AG
Back to Long Beach Island for the second year running. Last year I missed the AG podium by 6 seconds so I felt had unfinished business. The run up to the race was not ideal. It was supposed to be a weekend away ... but Mrs P had to bow out due to work issues so I was solo. With the ankle issue and generally not feeling great during the week I was a pretty nervous.
My plan was a pace ~7.20 for the first 5 miles and then hopefully to pick things up. I was thinking 7.15 seems like a reasonable target ... and maybe a 2.10.xx would be a decent goal and give me a shot at some bling. Funnily enough chatting to a guy before the race I began to think about the T.S.Elliot quote:
"Only those who will risk going too far can possibly find out how far one can go."
I got this on a running shirt for Mrs P a few years ago. In running, for me, it means you have to risk blowing up to ever push on. So I probably lined up with a more aggressive mind set than usual. Conditions were better this year - it was a little warmer than ideal, but critically the head wind seemed to drop during the race (it's a pancake flat, point-to-point race northbound on a Atlantic barrier island so wind conditions rule all).
I was pretty disciplined for the first five miles though faster than intended. I was not sure 18 miles was sustainable at this pace, and had in the back of my mind that I could slow to 7.20.
7.10, 713, 7.07, 7.15, 7.14,
With the head wind there was a lot of drafting - I did some myself ... but I draw the line when I can feel you breathing on shoulder :eek:. And what is with the guy who insisted on running right beside me for a mile .... eventually I slowed up to shake him and he went to annoy someone else.
7.05, 7.07, 7.10, 7.09, 7.06
Second five miles I decided to let the body do what it could. Again I was not sure I could manage this, and wondered if I was working too hard. By now the field was spread out (annoying guy had ducked into a toilet), but I was still reeling people in slowly ... maybe one or two a mile.
7.11, 7.09, 7.04, 7.06, 7.04,
During this five miles I chilled a bit at the beginning but gradually my pace picked up again. Crowd support was great ... when you are alone it's great to have people start cheering when you come into view. Annoying guy arrived again ... and having p**sed me off for half a mile roared off ahead at a pace. Actually during this stretch two other guys arrived from nowhere, overtook me at and scorched ahead at a pace I'd be lucky to match over 400m.
7.11, 7.05, 6.52, 6.39** (.11)
My memory last year was of a steady drag in the last three miles. This time I was really not aware of it at all. I was aware that the head wind was basically gone. With a mile and half to go I caught a runner whose bright florescent green compression socks had been visible for the last few miles (actually I suspect they were visible for 10 miles out to sea). I was actually thinking I should tuck in behind him for the finish when I noticed a few grey hairs peeking under his cap. Damn .... the day before I had re read my musing on last years race http://www.boards.ie/vbulletin/showpost.php?p=92586957&postcount=184
but I also had Dory's telling off for settling in my head ! http://www.boards.ie/vbulletin/showpost.php?p=92587923&postcount=185
Combined with the 6 seconds heartbreak from last year, this meant ... this guy had to go. T.S.Elliot once again ! So I went past him just before the 17 miles marker with as much conviction as I could and tried to put as much road between us as I could. I though things were going well until a burst of cheering behind me told me that he was a lot closer than I though. Well, the last mile was a head-to-head battle (no other way would I have clocked a 6.52 mile). I just about held him off, and he eased up to give me a 15 second advantage by the finish line.
Ironically he was actually in the next age group after all that:o.
Happy with the run, actually considerably better than I expected - I did not think breaking 2.10 was realistic. 4+ minutes off last year's time and an absolute PB (albeit a rarely run distance), and a (barely) negative split. For more irony my AG was astonishingly weak so I took the AG by 20 minutes which is actually a bit disappointing (and weird).
Week: 41 miles. So the big questions is ... did I leave my NY marathon out there ? If so I can live with that. I have three weeks to recover, and get some zip back in the legs.0 -
Tuesday: am: 7.5 miles, recovery+ pace (9.10) on grass
pm: swim
Wednesday: am: 6 miles (8.52)
pm: swim
Legs starting to feel a bit more normal.
Thursday: swim + bike
Friday: am: 10 miles @8.29 w/4*strides
pm: swim
Strides were an attempt to pos the question of see how the legs would react to the injection of a little speed. Answer: kinda like they had woken up with a massive hangover. Hummmmm.
Saturday: 13 miles @8.30
Unsually I was was back in the city so joined up with my old club for what is becoming my annual reunion run. I had almost forgotten what it was like to have to stop for traffic lights ! I did notice that my ability to handle climbs and recover seems to have improved.
Sunday: 16 miles @7.50 w/5@MP
Chilly :eek:. It dropped below freezing over night so it was ... bracing ... when I stepped out at 7am. Decided to drive to the meetup point so stpped back inside to have another coffee. Now need to quickly adjust to cold. MP miles were ok ... but I took off too fast and then got faster so little help in terms of finding an MP "groove" and there is no question but that last weeks race is still in the legs... but happy that the pace is reachable.
MP (7.30) miles: 7.12, 7.20, 7.12, 7.07, 7.01 Waaaaaaaaaaay too fast.
Week: 52. Decent to reverse taper/recovery. 39 miles in 3 days I will take a short recovery tomorrow, then (depending on how I feel and what the HR suggests) two days of hill work before entering taper again.0 -
Monday: 7.5 miles, recovery Avg: 9.06
A return to warmer weather meant that any idea of taking a rest day went out the window, and I headed out the door. One thing I have done during previous tapers is to take a camera with me. Stopping to take photos keeps my recovery paces honest. So this run was easy, with stops to take the odd photo. So here they are :
The Delaware River
The tow path. Canal to the left, river to the right.
Coming back into town .... here's Boomer !!
And finally ... we really love Halloween here :
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Tuesday: ~10miles(?), hilly, Avg 8.32
Back to the hills. This is my last hard day. I noticed running an old route last week that my ability to handle and recover from hills has improved. I put a lot of it down to doing this run about once a week. I did screw up the watch, missing the start button after a photo op. I did not notice so I ended up tacking on at the end until I noticed my error. So I am guessing 10 miles. Again I took a camera and took a small detour to take photos ... didn't really get the shot I wanted due to doggie (rotweiler:eek:) issues (though in fairness the owner did leash - once he noticed me).
So here are are again:
This tree deserved a stop !
About to descend back into town again:
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