Good morning. Peering out my east facing sliding glass door it Looks like a "sunny" cold Sunday. The blackness of the sky is slowly turning teal green with no clouds in site. Twenty degrees with Sun feels warm. Especially when running. Looking forward to a 10-11 miler with my wife this morning.
Yesterday was a marathon pace, MP, run. What is my MP for Boston? I don't know yet. Why set limits on myself? I know my minimum pace is 8:00. When I started this run I decided to pace myself based on perceived exertion, with a minimum pace of 8:00 minute miles.
After the first mile the games began. I easily hit 8:00 and felt terrific. I actively monitored the Garmin today. Soon I had gone well below my original pace target. I was cruising. How low should I let my body go? I said, "listen to your body." My running was smooth and almost effortless. Should it be, 7:50, 7:40, 7:30? I was hitting paces that have, all of a sudden, become very comfortable. A few days ago during my LT tempo run this 7:30 pace was hard. Not today. In fact, my legs wanted to go even faster. I also felt like my lungs were taking in much more oxygen. Deep, deep breaths fed them. My heart rate seemed low. This is only the first official Boston training week. I may surprise myself. I truely believe I've entered another new dimension, again.
The data below is from my last LT tempo run on Thursday and yesterday's MP run. Aside from the pace info take a look at the average and max heart rate data. Very interesting. What has me really excited is not running these paces. But, running these paces with less effort and with a low heart rate.
Thursday LT Run
Split Time Distance Elevation Gain Elevation Loss Avg Speed Max Speed Avg HR Max HR Steps Calories
1 0:09:07 1 230 210 9:07 7:09 145 175 0 29
2 0:07:49 1 98 95 7:49 5:24 135 148 0 89
3 0:07:13 1 75 52 7:13 4:51 150 155 0 89
4 0:06:57 1 112 79 6:57 5:02 155 160 0 87
5 0:07:25 1 98 121 7:25 5:27 154 159 0 93
6 0:07:33 1 79 89 7:33 6:22 155 159 0 94
7 0:07:27 1 112 128 7:27 5:56 153 160 0 93
8 0:07:40 1 20 69 7:40 6:58 157 159 0 96
9 0:00:31 0.07 0 0 7:33 7:10 157 158 0 7
Summary 1:01:45 8.07 820 846 7:39 4:51 150 175 0 677
Saturday MP Run
Split Time Distance Elevation Gain Elevation Loss Avg Speed Max Speed Avg HR Max HR Steps Calories
1 0:08:34 1 23 164 8:34 7:10 124 136 0 84
2 0:07:54 1 56 85 7:54 5:45 135 151 0 88
3 0:07:39 1 72 66 7:39 5:58 145 155 0 90
4 0:07:34 1 52 105 7:34 5:41 149 152 0 90
5 0:07:27 1 79 108 7:27 5:54 150 154 0 91
6 0:07:32 1 85 59 7:32 5:58 149 152 0 86
7 0:07:29 1 62 92 7:29 5:39 148 154 0 88
8 0:07:18 1 43 20 7:18 6:44 155 158 0 91
9 0:00:34 0.08 0 3 7:08 6:47 157 158 0 8
Summary 1:02:04 8.08 476 702 7:40 5:39 144 158 0 716
Thursday: 8.07 miles, Avg pace 7:39, avg hr 150
Saturday: 8.08 miles, Avg pace 7:40, avg hr 144
I could have really gone low yesterday. It would have been a great day to run a 1/2 marathon race. The sky's the limit.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
Sunday, January 31, 2010
Saturday, January 30, 2010
My Dream 2010..Posibilities
Good morning World. Are you ready for me today?
Amazing how fast January went. Monday is the start of a new month and also the first day to register for the Chicago Marathon. I will register even though my schedule is not quite settled yet. A few things need to iron out before I can honestly know what running races I will be running in. I say, "running in," because I may sign up for a race not knowing if I'll be able to participate. This is mainly due to scheduling conflicts with Triathlon events.
I know for sure that I will: Run Boston on April 19. If I do well in Boston with a time 3:30 or under I may sign up for NYC Marathon in November. I would run Chicago in October first and perhaps run NY a few weeks later. NY would have to be run for the experience only since I will have recently gave my all in Chicago. Now, all of this could change if I am lucky enough to get my lottery spot in the Ford Ironman World Championships in Kona, HI on October 9. This would take precedence over anything else. I would do the Ironman and then maybe NY. Whatever happens, it all sounds like fun. Another variable is that if I do not get the lottery spot for Kona I may want to sign up for a different full Ironman. Namely, Ford Ironman WI on Sept 12 or Ford Ironman Cozumel on Nov 28. You get the picture? Time will tell.
My perfect marathon running year: Boston, Chicago, NY.
My perfect marathon running and triathlon year: Boston Marathon, Bigfoot Triathlon (Olympic), Ironman Racine 70.3, Chicago Triathlon, Ironman World Championships, NY Marathon.
It should be an exciting year.
Yesterday was a day off from running. Friday's are, "Tridays." I went to the X Sport Fitness pool and had an excellent swim workout. You have not read about me having trouble with breathing lately, have you? That's because there are no more troubles. My balance is good, my breathing is much much better and the endurance and speed continue to develop.
I started the swim workout with a 500 yard warm up. But, as I swam, I felt so good that I kept going and completed 1500 yards. One thing I noticed is that I am much more relaxed as I swim. My arms and legs seem to become supple and flow with the water. After this long warm up swim I worked on drills. Namely, 6x50 working on weak side breathing and then 10x50 bi-lateral breathing. The total swim was 2300 yards and took about 55 minutes including small breaks.Everything is clicking. It's really improving and I'm excited about it.
Later in the day I got on my bike in the basement which is on the cycleops trainer and went 15 miles. This gets easier every time I get on the bike. The workout lasted one hour. I did not push it at all. Just kept a nice easy 15 mph pace. As I worked out I watched Giada and the Barefoot Contessa. Got some good ideas.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
Amazing how fast January went. Monday is the start of a new month and also the first day to register for the Chicago Marathon. I will register even though my schedule is not quite settled yet. A few things need to iron out before I can honestly know what running races I will be running in. I say, "running in," because I may sign up for a race not knowing if I'll be able to participate. This is mainly due to scheduling conflicts with Triathlon events.
I know for sure that I will: Run Boston on April 19. If I do well in Boston with a time 3:30 or under I may sign up for NYC Marathon in November. I would run Chicago in October first and perhaps run NY a few weeks later. NY would have to be run for the experience only since I will have recently gave my all in Chicago. Now, all of this could change if I am lucky enough to get my lottery spot in the Ford Ironman World Championships in Kona, HI on October 9. This would take precedence over anything else. I would do the Ironman and then maybe NY. Whatever happens, it all sounds like fun. Another variable is that if I do not get the lottery spot for Kona I may want to sign up for a different full Ironman. Namely, Ford Ironman WI on Sept 12 or Ford Ironman Cozumel on Nov 28. You get the picture? Time will tell.
My perfect marathon running year: Boston, Chicago, NY.
My perfect marathon running and triathlon year: Boston Marathon, Bigfoot Triathlon (Olympic), Ironman Racine 70.3, Chicago Triathlon, Ironman World Championships, NY Marathon.
It should be an exciting year.
Yesterday was a day off from running. Friday's are, "Tridays." I went to the X Sport Fitness pool and had an excellent swim workout. You have not read about me having trouble with breathing lately, have you? That's because there are no more troubles. My balance is good, my breathing is much much better and the endurance and speed continue to develop.
I started the swim workout with a 500 yard warm up. But, as I swam, I felt so good that I kept going and completed 1500 yards. One thing I noticed is that I am much more relaxed as I swim. My arms and legs seem to become supple and flow with the water. After this long warm up swim I worked on drills. Namely, 6x50 working on weak side breathing and then 10x50 bi-lateral breathing. The total swim was 2300 yards and took about 55 minutes including small breaks.Everything is clicking. It's really improving and I'm excited about it.
Later in the day I got on my bike in the basement which is on the cycleops trainer and went 15 miles. This gets easier every time I get on the bike. The workout lasted one hour. I did not push it at all. Just kept a nice easy 15 mph pace. As I worked out I watched Giada and the Barefoot Contessa. Got some good ideas.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
Friday, January 29, 2010
Boston Training Tempo Run
Sitting in my favorite chair, facing east, enjoying coffee and the company of my dogs, I see another colorful sunrise. The sky is multicolored as night turns to day. Clouds streak past adding their own flavor to the view. Still bone chilling temps though, around 9 degrees. It's all good though. I woke up again and get to enjoy another day.
Yesterday's Boston Bound program called for a 5 mile tempo run. I decided to make it an 8 miler. It was a good tough workout and the temperature was approx. 15 degrees. The only problem is that instead of your normal tempo run it became a LT/tempo run. That's alright though. A few hours after the run my legs were a bit tired. I was planning on getting on my treadmill later in the day and running 4 miles of hill work. I changed my mind and just did a 3 mile recovery run.
Total miles yesterday: LT/Tempo 8+, Recovery 3 = 11
Today's schedule is swimming and biking. I am looking forward to tomorrows marathon pace run. I want to run Boston around 7:50-8:00 pace. We will see how that feels tomorrow. I will be disciplined and monitor my pace and will keep it around 8 or less. We will see how it goes.
Split Time Distance Elevation Gain Elevation Loss Avg Speed Max Speed Avg HR Max HR Steps Calories
1 0:09:07 1 230 210 9:07 7:09 145 175 0 29
2 0:07:49 1 98 95 7:49 5:24 135 148 0 89
3 0:07:13 1 75 52 7:13 4:51 150 155 0 89
4 0:06:57 1 112 79 6:57 5:02 155 160 0 87
5 0:07:25 1 98 121 7:25 5:27 154 159 0 93
6 0:07:33 1 79 89 7:33 6:22 155 159 0 94
7 0:07:27 1 112 128 7:27 5:56 153 160 0 93
8 0:07:40 1 20 69 7:40 6:58 157 159 0 96
9 0:00:31 0.07 0 0 7:33 7:10 157 158 0 7
Summary 1:01:45 8.07 820 846 7:39 4:51 150 175 0 677
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
Yesterday's Boston Bound program called for a 5 mile tempo run. I decided to make it an 8 miler. It was a good tough workout and the temperature was approx. 15 degrees. The only problem is that instead of your normal tempo run it became a LT/tempo run. That's alright though. A few hours after the run my legs were a bit tired. I was planning on getting on my treadmill later in the day and running 4 miles of hill work. I changed my mind and just did a 3 mile recovery run.
Total miles yesterday: LT/Tempo 8+, Recovery 3 = 11
Today's schedule is swimming and biking. I am looking forward to tomorrows marathon pace run. I want to run Boston around 7:50-8:00 pace. We will see how that feels tomorrow. I will be disciplined and monitor my pace and will keep it around 8 or less. We will see how it goes.
Split Time Distance Elevation Gain Elevation Loss Avg Speed Max Speed Avg HR Max HR Steps Calories
1 0:09:07 1 230 210 9:07 7:09 145 175 0 29
2 0:07:49 1 98 95 7:49 5:24 135 148 0 89
3 0:07:13 1 75 52 7:13 4:51 150 155 0 89
4 0:06:57 1 112 79 6:57 5:02 155 160 0 87
5 0:07:25 1 98 121 7:25 5:27 154 159 0 93
6 0:07:33 1 79 89 7:33 6:22 155 159 0 94
7 0:07:27 1 112 128 7:27 5:56 153 160 0 93
8 0:07:40 1 20 69 7:40 6:58 157 159 0 96
9 0:00:31 0.07 0 0 7:33 7:10 157 158 0 7
Summary 1:01:45 8.07 820 846 7:39 4:51 150 175 0 677
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
Thursday, January 28, 2010
Just Workin It
Good morning. Wow, another bright sunny day. A bit cold though. But, I will give up a few degrees for some sunshine any day during the winter. The temperature is around 10 degrees with a bit of breeze making the wind chill temp near 0 or less. I will still run outside this morning and again later this evening on the treadmill. Hal's 12 week plan calls for a 5 mile tempo run today. I will make it 8 miles. Later today I will get on the mill and do some easy hill training for 4 miles.
Yesterday was devoted to triathlon training. I started off with swimming. I found a very useful swimming related web-site that will give you free workout ideas based on your ability. The site is: www.swimplan.com. So, I signed up, put in some recent swim test results and out popped the plan. My workout ended up being about 1800 yards consisting of: 1x500 fr warmup/ even pace, 2x25 single arm, 6 left, 6 right, 6 full stroke, 2x25 fr catch up.
Core Workout: 10x100 freestyle swim. Target time 1:50/100 yd, rest 0:20, aerobic workout.
The core workout was tough. Even though most of my 100 yard segments timed in at 1:55 to 2:00 I think it is a bit aggressive at this point. I will have to input more accurate data at swimplan and see what workout that produces. During this workout I had to rest more than 20 seconds to recover. More like a minute. This is a work in progress.
Later in the day I got on my bike in the basement which is connected to the cycleops trainer and trained for 10 miles in 36 minutes. Just building my saddle time getting the butt used to the seat. It's coming along well. I will schedule an expert bike fitting at get a grip cycles to make sure I am riding in the most efficient position.
Good day.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
Yesterday was devoted to triathlon training. I started off with swimming. I found a very useful swimming related web-site that will give you free workout ideas based on your ability. The site is: www.swimplan.com. So, I signed up, put in some recent swim test results and out popped the plan. My workout ended up being about 1800 yards consisting of: 1x500 fr warmup/ even pace, 2x25 single arm, 6 left, 6 right, 6 full stroke, 2x25 fr catch up.
Core Workout: 10x100 freestyle swim. Target time 1:50/100 yd, rest 0:20, aerobic workout.
The core workout was tough. Even though most of my 100 yard segments timed in at 1:55 to 2:00 I think it is a bit aggressive at this point. I will have to input more accurate data at swimplan and see what workout that produces. During this workout I had to rest more than 20 seconds to recover. More like a minute. This is a work in progress.
Later in the day I got on my bike in the basement which is connected to the cycleops trainer and trained for 10 miles in 36 minutes. Just building my saddle time getting the butt used to the seat. It's coming along well. I will schedule an expert bike fitting at get a grip cycles to make sure I am riding in the most efficient position.
Good day.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
Wednesday, January 27, 2010
Finding Boston Marathon Pace
Good morning. It's hard to believe that January is almost ready to turn into February. Where does the time go? The days are filled with daily activities, work, training, etc., and before you know it another new month is upon us. In this fast paced world it is so important to take the time to slow down a little, enjoying the journey.
As I sit here sipping my coffee the Sun has made an appearance, rising in the eastern sky. It is still pretty bright. Even the birds outside are happy as they chirp away, celebrating the newly found warmth. The Sun does seem to bring more happiness to the day. Plus, we do need that dose of vitamin D.
I had an excellent Boston training day yesterday. I am following Hal's Boston Bound program with some tweeking. I basically will be adding more miles than the plan calls for and also adding in double running days. I keep reading from more experienced runners that to get better you need to run more miles. I notice that some of our fast V Teamers run doubles. Why not me?
Yesterday's morning run was a 6+ miler. I wore my Garmin, but the goal of this run was to find a pace that I could maintain over a longer period of time. A pace that was swift, aerobic and that, if need be, I could run indefinitely. Again, this was a feel run. I would find that pace and keep it going and see what the Garmin said afterwards. I was very pleased with the results. I found that pace after the 3rd mile and maintained it for miles 4, 5, and 6. After the run I was not even breathing hard and I was not tired at all. My legs still felt springy.
Split Time Distance Elevation Gain Elevation Loss Avg Speed Max Speed Avg HR Max HR Steps Calories
1 0:09:29 1 36 141 9:29 7:29 158 184 0 20
2 0:08:28 1 108 36 8:28 4:59 127 137 0 90
3 0:08:02 1 89 115 8:02 6:16 137 144 0 87
4 0:07:49 1 43 108 7:49 6:01 141 156 0 86
5 0:07:53 1 79 30 7:53 6:29 142 150 0 89
6 0:07:50 1 10 85 7:50 7:08 143 152 0 87
7 0:00:34 0.08 0 7 7:31 6:54 149 152 0 7
Summary 0:50:08 6.08 358 522 8:15 4:59 141 184 0 466
After I saw these results I was shocked at how consistent miles 4-6 were. Only seconds difference. I may try to make 7:50 pace my marathon pace for Boston. I will have to try this on a longer MP run.
Later in the day I ran another easy 4 mile hill training program on my treadmill. I kept the pace very manageable and worked more on declines than inclines. Boston has lots of downhill running and I want my quads ready for them and I want to capitalize on the downhills.
Total: 10 miles
6.08 miles morning, 4 miles evening
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
As I sit here sipping my coffee the Sun has made an appearance, rising in the eastern sky. It is still pretty bright. Even the birds outside are happy as they chirp away, celebrating the newly found warmth. The Sun does seem to bring more happiness to the day. Plus, we do need that dose of vitamin D.
I had an excellent Boston training day yesterday. I am following Hal's Boston Bound program with some tweeking. I basically will be adding more miles than the plan calls for and also adding in double running days. I keep reading from more experienced runners that to get better you need to run more miles. I notice that some of our fast V Teamers run doubles. Why not me?
Yesterday's morning run was a 6+ miler. I wore my Garmin, but the goal of this run was to find a pace that I could maintain over a longer period of time. A pace that was swift, aerobic and that, if need be, I could run indefinitely. Again, this was a feel run. I would find that pace and keep it going and see what the Garmin said afterwards. I was very pleased with the results. I found that pace after the 3rd mile and maintained it for miles 4, 5, and 6. After the run I was not even breathing hard and I was not tired at all. My legs still felt springy.
Split Time Distance Elevation Gain Elevation Loss Avg Speed Max Speed Avg HR Max HR Steps Calories
1 0:09:29 1 36 141 9:29 7:29 158 184 0 20
2 0:08:28 1 108 36 8:28 4:59 127 137 0 90
3 0:08:02 1 89 115 8:02 6:16 137 144 0 87
4 0:07:49 1 43 108 7:49 6:01 141 156 0 86
5 0:07:53 1 79 30 7:53 6:29 142 150 0 89
6 0:07:50 1 10 85 7:50 7:08 143 152 0 87
7 0:00:34 0.08 0 7 7:31 6:54 149 152 0 7
Summary 0:50:08 6.08 358 522 8:15 4:59 141 184 0 466
After I saw these results I was shocked at how consistent miles 4-6 were. Only seconds difference. I may try to make 7:50 pace my marathon pace for Boston. I will have to try this on a longer MP run.
Later in the day I ran another easy 4 mile hill training program on my treadmill. I kept the pace very manageable and worked more on declines than inclines. Boston has lots of downhill running and I want my quads ready for them and I want to capitalize on the downhills.
Total: 10 miles
6.08 miles morning, 4 miles evening
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
Tuesday, January 26, 2010
Swimming to Boston
My first day of official Boston training was a day of no running. I thought that might be the best way to prepare for the undulating Boston course. I have been training well before the start of Hal's 12 week Boston Bound program and thought to rest my legs, especially after last weekends 30+ miles. Remember, rest and recovery are just as important in training as running. I must let my body recover on designated days off. It's hard to do sometimes. In fact, this might be the hardest part of training: running days off.
Instead of running I recovered via swimming. I swam approximately 1625 yards in about an hours time. Most of this time was spent on various swimming drills. I am so happy to report that this was an excellent day of swimming for me. Pieces of the swimming puzzle are coming together. My balance is so much better. My breathing has improved markedly and breathing bi-laterally is quickly becomming the norm. When I worked on speed I could feel myself propelling my body through the water. It was all good. The workout looked like this:
Warm up
500 Free, 1x25 kick no board, 3x50 Fr build speed first 25 then swim fast second 25, 4x25 first half max second slow,
Then I did a test: This was a 100 yard test to come up with T Pace and T count. T Pace is how long it takes to swim 100 yards and T Count is the number of strokes for 25 yards. My T Pace was 1:46 and T Count was 28 strokes. I will compare future tests to this first one. I had to do this test twice because I never turned on the Garmin for the first effort. No prob just another 100.
After all these drills it was time to work on swimming.
4x25 bi-lateral breathing, 2x100 with 25 drill/25 swim, 100 Fr working on bi-lateral again, 4x50 T Pace and T Count drill, 50 fr and I said lets call it a very positive session.
Later in the day weight training working upper and lower body. I want to get the quads ready for Boston.
Today I will run.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
Instead of running I recovered via swimming. I swam approximately 1625 yards in about an hours time. Most of this time was spent on various swimming drills. I am so happy to report that this was an excellent day of swimming for me. Pieces of the swimming puzzle are coming together. My balance is so much better. My breathing has improved markedly and breathing bi-laterally is quickly becomming the norm. When I worked on speed I could feel myself propelling my body through the water. It was all good. The workout looked like this:
Warm up
500 Free, 1x25 kick no board, 3x50 Fr build speed first 25 then swim fast second 25, 4x25 first half max second slow,
Then I did a test: This was a 100 yard test to come up with T Pace and T count. T Pace is how long it takes to swim 100 yards and T Count is the number of strokes for 25 yards. My T Pace was 1:46 and T Count was 28 strokes. I will compare future tests to this first one. I had to do this test twice because I never turned on the Garmin for the first effort. No prob just another 100.
After all these drills it was time to work on swimming.
4x25 bi-lateral breathing, 2x100 with 25 drill/25 swim, 100 Fr working on bi-lateral again, 4x50 T Pace and T Count drill, 50 fr and I said lets call it a very positive session.
Later in the day weight training working upper and lower body. I want to get the quads ready for Boston.
Today I will run.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
Monday, January 25, 2010
Boston Training Begins
Monday, January 25.....BOSTON TRAINING BEGINS
Good morning everyone. This week has special meaning to me. This is the start of my 12 week Hal Higdon Boston Marathon training program. I have waited a long time to say this.
I remember early last year when I signed up for the Chicago Marathon. I was not even a V Teamer yet. Then as the year progressed it came time to start Chicago Marathon training. I chose Hal's intermediate II program. As the training picked up I learned that you really did have to qualify for the Boston Marathon. This was a serious race!! Needless to say I have learned a lot over the last year about training and racing. Much of the credit must go to Hal and the V Team. Thank you!
After I made my goal to BQ I trained for that result. Training is wonderful and I love it. As I ran the 2009 Chicago Marathon obsticals presented themselves. The pains and cramps! The quads were being stabbed with each stride after the halfway point. My hamstrigs were cramping. I'd have to stop and stretch them. This happened four times. My motivating thought that kept me going was, Boston, Boston. Must keep pushing. The last cramp occured with the finish line in site about 250 yards away. I had to stop for a hamstring stretch, damn it! Then I took off for the finish. As I went I thought to really push it because you do not want to miss BQing by a few seconds. It was an all out sprint.
I made Boston with 8 seconds left with 3:35:51!! That whole race came down to 8 seconds. All the stopping and stretching and quad pain. Eight seconds! It just made me truely realize what an all out effort is. What it means to keep pushing no matter what. It was: Mind Over Marathon.
I look forward to bringing that same training dedication and gutsy racing to Boston with my minimum goal of 3:30 or less. It could be lower. We will have to wait and see.
Yesterday I went for a nice slow 9.22 mile run with my wife. It was sort of a recovery run from Saturday's 21 miler. Our average pace was 9 minute miles and my average heart rate was approx 124 bpm.
Later in the day I got on my bike in the basement and trained for 26 miles.
WEEK IN REVIEW:
SWIM:
Yards..........6250..Miles...3.55..Time..2:05..Calories Burned..1500
BIKE:
Miles..........36...Time..2:38...Calories..1851
RUNNING
Miles.........61.28....Time..8:52...Calories..7667
TOTALS:
Miles: 100.83
Time: 14:21
Calories: 11,018
Edited by Silentrunner 1/25/2010 7:47 AM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
Good morning everyone. This week has special meaning to me. This is the start of my 12 week Hal Higdon Boston Marathon training program. I have waited a long time to say this.
I remember early last year when I signed up for the Chicago Marathon. I was not even a V Teamer yet. Then as the year progressed it came time to start Chicago Marathon training. I chose Hal's intermediate II program. As the training picked up I learned that you really did have to qualify for the Boston Marathon. This was a serious race!! Needless to say I have learned a lot over the last year about training and racing. Much of the credit must go to Hal and the V Team. Thank you!
After I made my goal to BQ I trained for that result. Training is wonderful and I love it. As I ran the 2009 Chicago Marathon obsticals presented themselves. The pains and cramps! The quads were being stabbed with each stride after the halfway point. My hamstrigs were cramping. I'd have to stop and stretch them. This happened four times. My motivating thought that kept me going was, Boston, Boston. Must keep pushing. The last cramp occured with the finish line in site about 250 yards away. I had to stop for a hamstring stretch, damn it! Then I took off for the finish. As I went I thought to really push it because you do not want to miss BQing by a few seconds. It was an all out sprint.
I made Boston with 8 seconds left with 3:35:51!! That whole race came down to 8 seconds. All the stopping and stretching and quad pain. Eight seconds! It just made me truely realize what an all out effort is. What it means to keep pushing no matter what. It was: Mind Over Marathon.
I look forward to bringing that same training dedication and gutsy racing to Boston with my minimum goal of 3:30 or less. It could be lower. We will have to wait and see.
Yesterday I went for a nice slow 9.22 mile run with my wife. It was sort of a recovery run from Saturday's 21 miler. Our average pace was 9 minute miles and my average heart rate was approx 124 bpm.
Later in the day I got on my bike in the basement and trained for 26 miles.
WEEK IN REVIEW:
SWIM:
Yards..........6250..Miles...3.55..Time..2:05..Calories Burned..1500
BIKE:
Miles..........36...Time..2:38...Calories..1851
RUNNING
Miles.........61.28....Time..8:52...Calories..7667
TOTALS:
Miles: 100.83
Time: 14:21
Calories: 11,018
Edited by Silentrunner 1/25/2010 7:47 AM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
Subscribe to:
Comments (Atom)
