Distance: 4 miles
Time: 35:50
Pace: 8:58/mi
Comments: Slow and easy. The last run before the race and I didn't want any problems popping up at the last second.
No warm up since I was using this run to set my warmup for the race. It looks like I'll need to get about ten minutes in to be ready for the starting gun.
Played around with stride a little but not much. Overall, a nice easy run and that's exactly what I was shooting for.
Friday, November 10, 2006
Thursday, November 9, 2006
Training Run
Distance: 6 miles
Time: 44:45
Pace: 7:27/mi
Comments: A solid workmanlike effort. The plan was to make a dry-run of the race on Sunday; get a feel for what I need to do at each point of the thing.
Overall I think I am ready. I certainly have the endurance for the thing but my technique is... lacking. My run today leads me to believe I need to concentrate on pace - keeping it steady - for the first four miles and then get surgical with the mechanics of my stride for the last two miles.
I'm hopeful for putting in a sub-45 minute race but I'd really like to push myself to get that closer to 40 minutes if possible.
Time: 44:45
Pace: 7:27/mi
Comments: A solid workmanlike effort. The plan was to make a dry-run of the race on Sunday; get a feel for what I need to do at each point of the thing.
Overall I think I am ready. I certainly have the endurance for the thing but my technique is... lacking. My run today leads me to believe I need to concentrate on pace - keeping it steady - for the first four miles and then get surgical with the mechanics of my stride for the last two miles.
I'm hopeful for putting in a sub-45 minute race but I'd really like to push myself to get that closer to 40 minutes if possible.
Wednesday, November 8, 2006
Recovery Run
Distance: 4 miles
Time: 27:11
Pace: 6:48/mi
Comments: Well, yesterday gang aft agly. But in a nice way.
My sister came over with my niece and a few errands turned into a nice hunk of the day pleasantly spent. My intention was to run an easy four miles in the a.m. and maybe hit the track group in the p.m. But, obviously, that dinna happen.
But the extra day off didn't seem to bother me much. I went out intending to put in a good pace and maybe six miles. I cut it back mileage-wise and focused on getting a good pace. Which was better than I hoped and I felt pretty strong afterward as well.
I have also been concentrating on eating regularly too. Three good meals a day with mid-way snacks of substance. While I don't need to be fully carb-loaded for the 10k, i do want to get the rhythm of the week set for the real deal in January.
Time: 27:11
Pace: 6:48/mi
Comments: Well, yesterday gang aft agly. But in a nice way.
My sister came over with my niece and a few errands turned into a nice hunk of the day pleasantly spent. My intention was to run an easy four miles in the a.m. and maybe hit the track group in the p.m. But, obviously, that dinna happen.
But the extra day off didn't seem to bother me much. I went out intending to put in a good pace and maybe six miles. I cut it back mileage-wise and focused on getting a good pace. Which was better than I hoped and I felt pretty strong afterward as well.
I have also been concentrating on eating regularly too. Three good meals a day with mid-way snacks of substance. While I don't need to be fully carb-loaded for the 10k, i do want to get the rhythm of the week set for the real deal in January.
Sunday, November 5, 2006
Marathon Training Summary: Week 6
Distance: 32.33 miles
Time: 4 hours 25 minutes (approx)
Comments: Very much a recovery week. I didn't push it hard at all on any of the runs.
The logic was that after breaking the 40-mile-week barrier it was best to be conservative. Pretty much every resource I have come across says this this is the magic barrier beyond which injuries start to appear.
So with that and the new shoes, it just seemed wiser to keep it easy. I also took the opportunity to break in the new shoes as well.
Next week will be a bit weird as well, with the race next Sunday, but I've had success with this cutting back and then piling on method in the past so here's hoping my luck holds.
Injury update: The 90 minutes worth of massage really seemed to have made a difference in working some of the kinks out. The trouble spots - tight side quads, left lower calf, inside left knee - are still very much in evidence but now more of a part of the greater whole.
Time: 4 hours 25 minutes (approx)
Comments: Very much a recovery week. I didn't push it hard at all on any of the runs.
The logic was that after breaking the 40-mile-week barrier it was best to be conservative. Pretty much every resource I have come across says this this is the magic barrier beyond which injuries start to appear.
So with that and the new shoes, it just seemed wiser to keep it easy. I also took the opportunity to break in the new shoes as well.
Next week will be a bit weird as well, with the race next Sunday, but I've had success with this cutting back and then piling on method in the past so here's hoping my luck holds.
Injury update: The 90 minutes worth of massage really seemed to have made a difference in working some of the kinks out. The trouble spots - tight side quads, left lower calf, inside left knee - are still very much in evidence but now more of a part of the greater whole.
Training Run
Distance: 10 miles
Time: 83:19 minutes
Pace: 8:20/mi
Comments: A nice run that included a rather unpleasant incident.
I got going pretty slow today and skipped the stretch with the intention of going slow to warm up. I wanted to get a solid effort since I have taken it easy this week and the distance was somewhat less than my regular long runs.
About a mile in a heard the footfalls of a dog coming at me. I turned and there was a short white dog coming full speed from an empty field where some kids were playing. The dog didn't bark once and he had that triangular shaped head that suggests a bit of pit bull in him.
I turned to face him and prepared to throw my water bottle - the only weapon I had - and the dog got nailed by a car coming down the road. The car stopped and the dog limped out from under the chassis and then sprinted off across the park. The kids in the field - one of them wailing loudly - took off after it.
I stood there and the man and the woman from the car, which had stopped, came up to me. The woman said she never saw the dog and I didn't doubt it. I told them it wasn't their fault since the animal was clearly heading full speed at me and didn't pay any attention to the traffic.
We both left since there was nothing we could do and, clearly, the incident wasn't our fault. I certainly don't take any pleasure in seeing an animal injured but I consider myself lucky that car hit that dog because I have no doubt the animal was determined to attack me.
Needless to say, my time was off a bit for the run and my mental focus for the rest of the effort was not as sharp as I would have liked.
Time: 83:19 minutes
Pace: 8:20/mi
Comments: A nice run that included a rather unpleasant incident.
I got going pretty slow today and skipped the stretch with the intention of going slow to warm up. I wanted to get a solid effort since I have taken it easy this week and the distance was somewhat less than my regular long runs.
About a mile in a heard the footfalls of a dog coming at me. I turned and there was a short white dog coming full speed from an empty field where some kids were playing. The dog didn't bark once and he had that triangular shaped head that suggests a bit of pit bull in him.
I turned to face him and prepared to throw my water bottle - the only weapon I had - and the dog got nailed by a car coming down the road. The car stopped and the dog limped out from under the chassis and then sprinted off across the park. The kids in the field - one of them wailing loudly - took off after it.
I stood there and the man and the woman from the car, which had stopped, came up to me. The woman said she never saw the dog and I didn't doubt it. I told them it wasn't their fault since the animal was clearly heading full speed at me and didn't pay any attention to the traffic.
We both left since there was nothing we could do and, clearly, the incident wasn't our fault. I certainly don't take any pleasure in seeing an animal injured but I consider myself lucky that car hit that dog because I have no doubt the animal was determined to attack me.
Needless to say, my time was off a bit for the run and my mental focus for the rest of the effort was not as sharp as I would have liked.
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