Feels like it was just yesterday I was thinking about goals for my first marathon. In other ways though, it definitely feels like a long time ago.
As far as marathon training goes, I feel a lot more seasoned since Marquette last September. I've churned out over 1,000 miles the past 15 weeks, have had several great races this cycle, and am in arguably the best shape of my life. As a result, I'm in a position to set pretty ambitious goals for next Sunday. The Eugene course is flat and fast. The weather is always a wild card, but this won't be a Boston 2017 (the Pacific Northwest is known for their cool mornings with low humidity during Spring).
That said, I must remind myself that the only reason I began this marathon journey 11 months ago was to be able to run Boston with Christine. While I have found myself knocking on the door fitness-wise of being able to go sub 3-hours next week, I need to relax and remember my motivation: running down Boylston street with family, friends, and a lot of strangers cheering us on. If I forget this, and instead go after an arbitrary time-goal, the risk of blowing up is real. This won't be my last marathon. I have big goals in the coming months and years. But for now, it's just making it to Hopkinton.
For the 2017 Boston marathon held a few weeks ago, the time cut-off was 2:09, meaning you had to be 2 minutes and 9 seconds faster than your age/gender qualifying time to earn a slot. My qualifying time remains a 3:10:00 this year, but to practically guarantee a spot, I am aiming for under 3:05:00. That's the C goal. I won't be satisfied leaving Eugene without a BQ minus 5 minutes.
I plan to go out conservatively and aim for a negative split. The pace band I will be carrying is for 3:02:00, or a 6:56 pace over the 26.2. That's the B goal. This has me reaching 10 miles in 70:11 and the half in 1:31:48. Realistically, anything between 1:31 and 1:32 is a split I would be happy with. From there, it's trying to keep a good rhythm and pace and stay as comfortable as possible until mile 20. Most experienced marathoners will tell you the true halfway mark of the marathon is at mile 20. Running a strong 1:30 on the back half will get me to 3:02.
My result of 1:03:22 for the 10 mile at Cherry Blossom earlier this month equates to anywhere from a 2:57 - 2:59 marathon, depending on the calculator given my average weekly mileage the past 4 months. If I feel really strong come miles 18 - 20, have hydration and nutrition in check, and absolutely no signs of wear and tear, then here is where I may pick up the pace and try to close in on a sub 3. That's the A goal. To achieve this though, everything, and I do mean everything, would have to be perfect. All the intangibles: temperature, humidity, and even cloud cover.
With a little rest after Eugene, I really feel like I can get to the next level and go sub 2:50 this Fall. But reaching for that A goal now, that's not what will define success. Boston. Only qualifying for Boston will.
Wednesday, April 26, 2017
Tuesday, April 18, 2017
Marathon Training Log: Week 15
Week 15: 80.8 miles
Cumulative for cycle: 1,035.2 (69 mpw avg; 73.6 mpw avg last 9 weeks)
Weekly Summary
Monday, Apr 10, 2017 thru Sunday, Apr 16, 2017
Mon 4/10/17
Workout: AM: 6 recovery miles PM: 4 recovery miles
Notes: morning weigh-in: 171.0 / AM easy recovery miles. Very slow. Legs were fatigued, but not sore. PM: more easy recovery miles.
Tue 4/11/17
Workout: 8 miles aerobic
Notes: warm. Not humid. Took 3 miles or so to get the legs going - settled in 7:30 - 7:45 for last 5 miles. Big intervals tomorrow.
Wed 4/12/17
Workout: 5 x 1200 @5k w 400 jog; 13 miles total
Notes: warm. Some humidity. Warm up to east potomac park. Didn't feel like doing these intervals on the track, so EPP it was. Goal was to hit 4:25 which is around 5:52 pace. The plan actually called for 6 1200s, but seeing that I only managed 5000 meters of work last week, I didn't think it would be smart to jump up to 7200. Splits: 4:22, 4:26, 4:24, 4:27, 4:24. All jogs were between 2:05 and 2:12. This was tough. Probably one of the toughest intervals I've done since college.
Thu 4/13/17
Workout: 15 mile medium long run
Notes: cool. No humidity. Perfect morning. 15 mile medium long run. Legs felt pretty good after yesterday's interval session. Got going pretty quickly. 3 warmup then 7:52, 7:38, 7:35, 7:17, 7:12, 7:04, 6:46, 7:09, 7:06, 7:00, 7:21, 7:31. Tried to keep it a controlled effort, but after the 6:46 mile, I slowed things down some. Was super thirsty towards the end, but not too tired. Legs still feel good. Couple recovery days ahead then last 20 miler on Sunday. 24 days!
Fri 4/14/17
Workout: 8 miles + 8 strides
Notes: Drove up to Michigan last night for easter weekend. Got in really late. Legs don't do so well sitting in the car for long periods anymore. Legs felt decent for the run, but tried to keep it easy. Strong headwind on the back half wasn't fun. Strides felt pretty good.
Sat 4/15/17
Workout: 6 easy
Notes: Warm. Humid. Easy miles.
Sun 4/16/17
Workout: 20 mile long run; 5th of 5 20+ milers this cycle
Notes: Warm. Moderate humidity. Legs felt good going into today, but took awhile to feel comfortable out there. Few large puddles and mud slowed things down a bit. This paved trail also always seems to beat up my legs even though it's nothing challenging. Pace was a slow progression. Splits (8:54, 8:28, 8:41, 8:21, 8:13, 8:10, 8:10, 7:57, 7:54, 7:44, 7:41, 7:44, 7:36, 7:34, 7:42, 7:28, 7:00, 6:48, 6:46, 7:36). Chose to take the tail wind out and a strong 20 mph head wind back. Now it's taper time!
Cumulative for cycle: 1,035.2 (69 mpw avg; 73.6 mpw avg last 9 weeks)
Weekly Summary
Monday, Apr 10, 2017 thru Sunday, Apr 16, 2017
| Day | Miles | Pace | Description | Link |
| Mon | 6.0 | 8:37 | AM recovery miles | strava |
| Mon | 4.0 | 8:36 | PM recovery miles | strava |
| Tue | 8.0 | 7:52 | Lincoln loop steady | strava |
| Wed | 3.8 | 7:58 | Warm up to EPP | strava |
| Wed | 4.8 | 6:27 | 5 x 1200 (4:25 avg) w 400 jog | strava |
| Wed | 4.4 | 8:33 | Cool down EPP to home | strava |
| Thu | 15.1 | 7:29 | MLR | strava |
| Fri | 8.6 | 7:57 | Michigan miles - easy 8 + strides | strava |
| Sat | 6.1 | 8:17 | Easy miles | strava |
| Sun | 20.0 | 7:49 | SLR FF - taper time!! | strava |
| 80.8 | 7:53 |
Mon 4/10/17
Workout: AM: 6 recovery miles PM: 4 recovery miles
Notes: morning weigh-in: 171.0 / AM easy recovery miles. Very slow. Legs were fatigued, but not sore. PM: more easy recovery miles.
Tue 4/11/17
Workout: 8 miles aerobic
Notes: warm. Not humid. Took 3 miles or so to get the legs going - settled in 7:30 - 7:45 for last 5 miles. Big intervals tomorrow.
Wed 4/12/17
Workout: 5 x 1200 @5k w 400 jog; 13 miles total
Notes: warm. Some humidity. Warm up to east potomac park. Didn't feel like doing these intervals on the track, so EPP it was. Goal was to hit 4:25 which is around 5:52 pace. The plan actually called for 6 1200s, but seeing that I only managed 5000 meters of work last week, I didn't think it would be smart to jump up to 7200. Splits: 4:22, 4:26, 4:24, 4:27, 4:24. All jogs were between 2:05 and 2:12. This was tough. Probably one of the toughest intervals I've done since college.
Thu 4/13/17
Workout: 15 mile medium long run
Notes: cool. No humidity. Perfect morning. 15 mile medium long run. Legs felt pretty good after yesterday's interval session. Got going pretty quickly. 3 warmup then 7:52, 7:38, 7:35, 7:17, 7:12, 7:04, 6:46, 7:09, 7:06, 7:00, 7:21, 7:31. Tried to keep it a controlled effort, but after the 6:46 mile, I slowed things down some. Was super thirsty towards the end, but not too tired. Legs still feel good. Couple recovery days ahead then last 20 miler on Sunday. 24 days!
Fri 4/14/17
Workout: 8 miles + 8 strides
Notes: Drove up to Michigan last night for easter weekend. Got in really late. Legs don't do so well sitting in the car for long periods anymore. Legs felt decent for the run, but tried to keep it easy. Strong headwind on the back half wasn't fun. Strides felt pretty good.
Sat 4/15/17
Workout: 6 easy
Notes: Warm. Humid. Easy miles.
Sun 4/16/17
Workout: 20 mile long run; 5th of 5 20+ milers this cycle
Notes: Warm. Moderate humidity. Legs felt good going into today, but took awhile to feel comfortable out there. Few large puddles and mud slowed things down a bit. This paved trail also always seems to beat up my legs even though it's nothing challenging. Pace was a slow progression. Splits (8:54, 8:28, 8:41, 8:21, 8:13, 8:10, 8:10, 7:57, 7:54, 7:44, 7:41, 7:44, 7:36, 7:34, 7:42, 7:28, 7:00, 6:48, 6:46, 7:36). Chose to take the tail wind out and a strong 20 mph head wind back. Now it's taper time!
Wednesday, April 12, 2017
2017 Cherry Blossom 10 Miler - Race Recap
Net time: 1:03:22
Overall place: 269
Division place: 36
Splits:
M1: 6:35.4
M2: 6:22.0
M3: 6:21.3
M4: 6:12.5
M5: 6:11.9
M6: 6:11.8
M7: 6:11.0
M8: 6:14.5
M9: 6:17:4
M10: 6:19.6
0.08: 0.24.3 (4:57 pace)
This year was the first time Christine and I have had the opportunity to race Cherry Blossom. I've heard great things about the race and looked forward to it since we were accepted via the lottery. Cherry Blossom would be the 4th of 5 races during this marathon training cycle, and the 2nd 10 miler this year. Training had been going well, and coming off a promising race at the NYC Half combined with a flat course, I knew this race provided the opportunity to post a fast time.
The day prior to the race, I had the opportunity to meet Bill Rodgers, one of my idols, during packet pickup at the National Building Museum. Bill won Boston and New York FOUR TIMES. An incredibly accomplished distance runner, he was really down to earth and easy to talk to. We talked about the Eugene marathon, where he earned his 1976 Olympic berth and how he and a group of elite runners came to transform Boston into the prestigious race it is today. Really cool experience.
On race day morning, the alarm went off at 4:45am to allow enough time to down and digest my usual pre-race nutrition: cup of coffee, twelve ounces of water, and a kind bar. Christine and I decided to do our warm-up by jogging from home to the start line, just a little under 3 miles. We had plenty of time to to do bag check, one last restroom break, then plyometrics and stretching/strides before the 7:30am start.
I had a yellow bib for the first corral, and settled in near the front with a little more than 5 minutes until the start. Coming off a strong finish at the NYC Half two weeks before, my goal was to break 64, or 6:24 per mile. As has been the case during races this cycle, my plan was to start conservatively and negative split the back half.
The gun went off and about 2,500 runners started their trek around the tidal basin. Cherry Blossom is a pretty large race, with some 15,000 entrants. The start is divided into several corrals to ensure minimal crowding around the early bottlenecks. Having done a number of large races in the past few years, I welcomed these starts as they promoted discipline at the outset by forcing a controlled pace the first half mile. I came through the first mile in 6:35 as the course wound towards memorial bridge, and was exactly where I wanted to be.
Knowing that 64 was my goal, I had planned to settle in at 6:20 pace after the first mile or so, and if I was feeling really good would pick it up in the last 2 - 3 miles. According to plan, miles 2 and 3 went off at 6:22 and 6:21 as the course hit the turnaround at the Kennedy Center and made its way towards East Potomac Park, a place I have grown familiar with over the past year.
At the beginning of mile 4, I was feeling very comfortable and increased the pace slightly faster than originally planned. I didn't want to get too close to my lactate threshold, but I went with it. Miles 4, 5, 6 came at 6:13, 6:12, 6:12.
All my tempo runs to date haven't actually been much faster than 6:25/6:30 pace. My ability to get down to and sustain sub 6:15 miles is a testament to the mileage I've been putting in. If there's one piece of advice I could offer any distance runner in a similar position it's this: THE most important variable to your training is the mileage you put in. Nothing else. Build your mileage intelligently. Ensure you are not over-training. Listen to your body. Rinse, repeat. The benefits from intervals, tempos, and marathon pace runs are a product of your weekly mileage.
Coming up on mile 7, I passed a fellow Maryland XC/Track alum, Becky, who was cruising herself, and offered a word or two of encouragement. She would eventually finish sub 64, posting another impressive result after her huge half marathon PB a few weeks ago. Around this point, my effort level was increasing as I tried to maintain that sub 6:15 pace. I tried to take advantage of the tailwind we had on the west side of East Potomac Park before meeting the headwind just before mile 8. Miles 7 and 8 came at 6:11 and 6:15.
During mile 9, although I was getting fatigued and had my effort level increasing, my pace remained pretty steady. As the race continued on the east side of potomac park, I passed a number of runners. One in particular had me do a double-take. A woman in her late fifties with a flawless stride left me in awe. I had no idea until the finish that it was Joan Benoit Samuelson, a true legend.
Mile 9 came at 6:17. Shortly after, I heard the Falls Road cheering squad and another Maryland XC/Track alum Ryan shouting words of encouragement. I dug down into the stiff headwind and tried to find that gear that propelled me to a 5:55 closing mile at the NYC Half. Unfortunately, it wasn't there this time. Nonetheless I continued towards the finish line, charging up the last hill and hitting the tape in 63:22. Good for a 3+ minute PB and a load of confidence heading into the last 6 weeks before Eugene. According to plan, I negative split doing 32/31. Really is the most efficient way to race.
Christine had a great race herself coming in under 90 minutes in spite of a mid race porta-potty break. Due to a nagging injury, Christine has decided to run the half instead of the full marathon at Eugene and focus on a fall marathon as her next BQ attempt. I'm looking forward to training with her this Summer!
Overall place: 269
Division place: 36
Splits:
M1: 6:35.4
M2: 6:22.0
M3: 6:21.3
M4: 6:12.5
M5: 6:11.9
M6: 6:11.8
M7: 6:11.0
M8: 6:14.5
M9: 6:17:4
M10: 6:19.6
0.08: 0.24.3 (4:57 pace)
This year was the first time Christine and I have had the opportunity to race Cherry Blossom. I've heard great things about the race and looked forward to it since we were accepted via the lottery. Cherry Blossom would be the 4th of 5 races during this marathon training cycle, and the 2nd 10 miler this year. Training had been going well, and coming off a promising race at the NYC Half combined with a flat course, I knew this race provided the opportunity to post a fast time.
The day prior to the race, I had the opportunity to meet Bill Rodgers, one of my idols, during packet pickup at the National Building Museum. Bill won Boston and New York FOUR TIMES. An incredibly accomplished distance runner, he was really down to earth and easy to talk to. We talked about the Eugene marathon, where he earned his 1976 Olympic berth and how he and a group of elite runners came to transform Boston into the prestigious race it is today. Really cool experience.
On race day morning, the alarm went off at 4:45am to allow enough time to down and digest my usual pre-race nutrition: cup of coffee, twelve ounces of water, and a kind bar. Christine and I decided to do our warm-up by jogging from home to the start line, just a little under 3 miles. We had plenty of time to to do bag check, one last restroom break, then plyometrics and stretching/strides before the 7:30am start.
I had a yellow bib for the first corral, and settled in near the front with a little more than 5 minutes until the start. Coming off a strong finish at the NYC Half two weeks before, my goal was to break 64, or 6:24 per mile. As has been the case during races this cycle, my plan was to start conservatively and negative split the back half.
The gun went off and about 2,500 runners started their trek around the tidal basin. Cherry Blossom is a pretty large race, with some 15,000 entrants. The start is divided into several corrals to ensure minimal crowding around the early bottlenecks. Having done a number of large races in the past few years, I welcomed these starts as they promoted discipline at the outset by forcing a controlled pace the first half mile. I came through the first mile in 6:35 as the course wound towards memorial bridge, and was exactly where I wanted to be.
Knowing that 64 was my goal, I had planned to settle in at 6:20 pace after the first mile or so, and if I was feeling really good would pick it up in the last 2 - 3 miles. According to plan, miles 2 and 3 went off at 6:22 and 6:21 as the course hit the turnaround at the Kennedy Center and made its way towards East Potomac Park, a place I have grown familiar with over the past year.
At the beginning of mile 4, I was feeling very comfortable and increased the pace slightly faster than originally planned. I didn't want to get too close to my lactate threshold, but I went with it. Miles 4, 5, 6 came at 6:13, 6:12, 6:12.All my tempo runs to date haven't actually been much faster than 6:25/6:30 pace. My ability to get down to and sustain sub 6:15 miles is a testament to the mileage I've been putting in. If there's one piece of advice I could offer any distance runner in a similar position it's this: THE most important variable to your training is the mileage you put in. Nothing else. Build your mileage intelligently. Ensure you are not over-training. Listen to your body. Rinse, repeat. The benefits from intervals, tempos, and marathon pace runs are a product of your weekly mileage.
Coming up on mile 7, I passed a fellow Maryland XC/Track alum, Becky, who was cruising herself, and offered a word or two of encouragement. She would eventually finish sub 64, posting another impressive result after her huge half marathon PB a few weeks ago. Around this point, my effort level was increasing as I tried to maintain that sub 6:15 pace. I tried to take advantage of the tailwind we had on the west side of East Potomac Park before meeting the headwind just before mile 8. Miles 7 and 8 came at 6:11 and 6:15.
During mile 9, although I was getting fatigued and had my effort level increasing, my pace remained pretty steady. As the race continued on the east side of potomac park, I passed a number of runners. One in particular had me do a double-take. A woman in her late fifties with a flawless stride left me in awe. I had no idea until the finish that it was Joan Benoit Samuelson, a true legend.
Christine had a great race herself coming in under 90 minutes in spite of a mid race porta-potty break. Due to a nagging injury, Christine has decided to run the half instead of the full marathon at Eugene and focus on a fall marathon as her next BQ attempt. I'm looking forward to training with her this Summer!
Tuesday, April 11, 2017
Marathon Training Log: Week 14
Weekly summary: 85.1 miles (!)
Weekly Summary
Monday, Apr 03, 2017 thru Sunday, Apr 09, 2017
Mon 4/3/17
Workout: AM: 6 recovery PM: 4 recovery
Notes: Morning weigh-in: 171.2 / AM easy recovery miles. No soreness after race yesterday. Easy, relaxed miles. PM: 4 recovery miles. Hamstrings feel a bit tight. Moving around tomorrows intervals to Wednesday and doing the MLR tomorrow instead
Tue 4/4/17
Workout: 15 mile medium long run
Notes: hello again humidity. lost 5 pounds water weight. Really took awhile to get going this morning. Combination of humidity and tired legs. Was able to have a nice run though - first 5 8:56, 8:30, 8:25, 8:20, 8:13, then started to settle in and feel comfortable 7:58, 7:56, 7:57, 7:42, 7:37, 7:34, 7:34, 7:42, 7:31, 7:24
Wed 4/5/17
Workout: 5 x 1000 w 400 jog (10.8 total)
Notes: Warm, but less humid today. Really struggled with this workout. Few causes: coming off the race on Sunday, plus moving the track workout to AFTER the MLR instead of before per the training schedule. Also, think I got a bit dehydrated, which snuck up on me. Workout was suppose to be 6 x 1k @ 5k pace w/ 50%-90% recovery time. Went through 1st interval in 3:45, where my target was 3:41. Knew I didn't have much today, so tried to salvage some quality and audibled into cruise intervals @ 6:10 - 6:15 pace. Next 3 days should be fairly easy as I have Sunday 20 mile LR w/ 14 @ MP that may be the most critical workout of this cycle. Need to be as fresh as possible for it, despite this being my peak mileage week.
Thu 4/6/17
Workout: AM: 6 recovery PM: 4 recovery
Notes: Warm. Rare weekday night out last night, but actually felt really fresh. Suppose that's one benefit to reducing the intensity of intervals the day before. Easy AM recovery miles before the rain comes. Had to keep myself from pushing the pace which is not usually the case on recovery days. Double recovery on tap today. PM recovery miles nice and easy.
Fri 4/7/17
Workout: 12 mile medium long run
Notes: Cold. Windy. Legs felt fresh and eased into MP + 10% pace. Splits (8:36, 8:10, 8:05, 7:46, 7:39, 7:32, 7:28, 7:26, 7:27, 7:13, 7:32, 7:20). 58 miles through Friday - new weekday mileage PR!
Sat 4/8/17
Workout: 7 miles recovery
Notes: Cool. Breezy. Easy recovery miles. Feel ready for tomorrow!
Sun 4/9/17
Workout: 20 mile long run with 14 at marathon pace
Notes: Cool to warm by end of run. No wind. Key workout of this cycle. Great success! Had this one circled from the get-go. Was a bit intimidating on paper a few months ago, but wasn't that big a mountain once I had successfully completed the long runs with 10 and 12 miles at MP. Run went 4 mile warm up, 14 at marathon pace, 2 cool down. Wanted the first few MP miles to mimic the start of the marathon, in that they would both be 10 - 15 seconds slower than my 6:50 goal marathon pace. Splits: 7:05, 7:00, 6:47, 6:46, 6:50, 6:50, 6:55, 6:43, 6:46, 6:46, 6:47, 6:53, 6:52, 6:50. Overall, 20.1 miles in 2:25 or 7:13 average pace. This was a depletion run in that I took no nutrition or hydration with me. I did take a quick water fountain stop after 10.5 miles. I grew slightly fatigued about 8 or 9 miles in, but was never really uncomfortable. Gotta feel really good about this effort. With a solid taper and fresh legs, a sub 3 is there for the taking.
Weekly Summary
Monday, Apr 03, 2017 thru Sunday, Apr 09, 2017
| Day | Miles | Pace | Description | Link |
| Mon | 6.0 | 8:24 | AM recovery miles | strava |
| Mon | 4.0 | 8:18 | Double recovery | strava |
| Tue | 15.0 | 7:57 | MLR on the humid bus | strava |
| Wed | 5.0 | 7:57 | Track warmup | strava |
| Wed | 4.2 | 6:48 | 5 x 1000 w 400 jog | strava |
| Wed | 1.6 | 8:31 | Track cool down | strava |
| Thu | 6.1 | 8:05 | AM recovery miles | strava |
| Thu | 4.0 | 8:16 | Double recovery | strava |
| Fri | 12.0 | 7:41 | MLR | strava |
| Sat | 7.0 | 8:09 | Easy miles | strava |
| Sun | 20.1 | 7:12 | SLR w 14 @ MP (6:50 avg) | strava |
| 85.0 | 7:47 |
Mon 4/3/17
Workout: AM: 6 recovery PM: 4 recovery
Notes: Morning weigh-in: 171.2 / AM easy recovery miles. No soreness after race yesterday. Easy, relaxed miles. PM: 4 recovery miles. Hamstrings feel a bit tight. Moving around tomorrows intervals to Wednesday and doing the MLR tomorrow instead
Tue 4/4/17
Workout: 15 mile medium long run
Notes: hello again humidity. lost 5 pounds water weight. Really took awhile to get going this morning. Combination of humidity and tired legs. Was able to have a nice run though - first 5 8:56, 8:30, 8:25, 8:20, 8:13, then started to settle in and feel comfortable 7:58, 7:56, 7:57, 7:42, 7:37, 7:34, 7:34, 7:42, 7:31, 7:24
Wed 4/5/17
Workout: 5 x 1000 w 400 jog (10.8 total)
Notes: Warm, but less humid today. Really struggled with this workout. Few causes: coming off the race on Sunday, plus moving the track workout to AFTER the MLR instead of before per the training schedule. Also, think I got a bit dehydrated, which snuck up on me. Workout was suppose to be 6 x 1k @ 5k pace w/ 50%-90% recovery time. Went through 1st interval in 3:45, where my target was 3:41. Knew I didn't have much today, so tried to salvage some quality and audibled into cruise intervals @ 6:10 - 6:15 pace. Next 3 days should be fairly easy as I have Sunday 20 mile LR w/ 14 @ MP that may be the most critical workout of this cycle. Need to be as fresh as possible for it, despite this being my peak mileage week.
Thu 4/6/17
Workout: AM: 6 recovery PM: 4 recovery
Notes: Warm. Rare weekday night out last night, but actually felt really fresh. Suppose that's one benefit to reducing the intensity of intervals the day before. Easy AM recovery miles before the rain comes. Had to keep myself from pushing the pace which is not usually the case on recovery days. Double recovery on tap today. PM recovery miles nice and easy.
Fri 4/7/17
Workout: 12 mile medium long run
Notes: Cold. Windy. Legs felt fresh and eased into MP + 10% pace. Splits (8:36, 8:10, 8:05, 7:46, 7:39, 7:32, 7:28, 7:26, 7:27, 7:13, 7:32, 7:20). 58 miles through Friday - new weekday mileage PR!
Sat 4/8/17
Workout: 7 miles recovery
Notes: Cool. Breezy. Easy recovery miles. Feel ready for tomorrow!
Sun 4/9/17
Workout: 20 mile long run with 14 at marathon pace
Notes: Cool to warm by end of run. No wind. Key workout of this cycle. Great success! Had this one circled from the get-go. Was a bit intimidating on paper a few months ago, but wasn't that big a mountain once I had successfully completed the long runs with 10 and 12 miles at MP. Run went 4 mile warm up, 14 at marathon pace, 2 cool down. Wanted the first few MP miles to mimic the start of the marathon, in that they would both be 10 - 15 seconds slower than my 6:50 goal marathon pace. Splits: 7:05, 7:00, 6:47, 6:46, 6:50, 6:50, 6:55, 6:43, 6:46, 6:46, 6:47, 6:53, 6:52, 6:50. Overall, 20.1 miles in 2:25 or 7:13 average pace. This was a depletion run in that I took no nutrition or hydration with me. I did take a quick water fountain stop after 10.5 miles. I grew slightly fatigued about 8 or 9 miles in, but was never really uncomfortable. Gotta feel really good about this effort. With a solid taper and fresh legs, a sub 3 is there for the taking.
Sunday, April 2, 2017
Marathon Training Log: Week 13
Week 13: 62.7 miles
Week 1 - 13 average: 66.9 miles / 869.3 total
Weekly Summary
Monday, Mar 27, 2017 thru Sunday, Apr 02, 2017
Three weeks left before the taper. Relatively low mileage this week with a race on Sunday followed by two weeks of 80 - 85 mpw. One thing I am really struggling with is exactly how to approach the Eugene marathon. I know I'm really close to sub 3 shape. Breaking 3 in my second marathon would be a huge personal accomplishment. But the whole strategy all along was to qualify for Boston. I would rather secure a BQ than attempt to go sub 3 and risk blowing up in the process. I still have time to flesh out these thoughts, but that's where my mind is. This is where having a coach would have been a big help.
Mon 3/27/17
Workout: AM: 5.8 recovery miles PM: 4.0 recovery miles
Notes: Monday morning weigh-in: 173.4? haha not sure what's going on with a 3 pound gain from last week. Chalking it up to variance / AM easy recovery miles, felt really loose after yesterday's 20. long run recovery aided by lots of walking immediately following. PM: more recovery miles. bit faster than I would have liked.
Tue 3/28/17
Workout: 2nd wedding anniversary! 9 miles total with 5 x 600 w/ 200 jog
Notes: warm. 5 mile warm up, 5x600 w 200 jog (2:11, 2:09, 2:08, 2:07, 2:04), 1.5 cool down. Starting to enjoy these 600m race week intervals. The higher volume Pfitz plan has these as 800s. Something to think about next cycle.
Wed 3/29/17
Workout: 7.0 recovery miles
Notes: Normally a MLR here, had to swap today for Thursday due to a work obligation. Fortunate that there haven't been more the past few months.
Thu 3/30/17
Workout: 14 mile medium long run
Notes: cool. Relaxed medium long run with race this weekend (7:57 avg)
Fri 3/31/17
Workout: 5.8 recovery miles
Notes: cold, rainy, raw recovery miles. Felt very sluggish and tight
Sat 4/1/17
Workout: 4.0 mile shakeout
Notes: Nice and easy shakeout. Really looking forward to being able to open up on a flat course at Cherry Blossom tomorrow. Hoping for sub 64.
Sun 4/2/17
Workout: 2.7 mile warm up + Cherry Blossom 10 miler
Notes: 1:03:21! Huge PR. Really really happy with my effort today. Going to write up race recap, but splits were: 6:35, 6:22, 6:21, 6:12, 6:12, 6:12, 6:11, 6:15, 6:17, 6:20. Didn't think I could put that many sub 6:20 miles together. Definitely surprised myself. Perfect race conditions out there!
Week 1 - 13 average: 66.9 miles / 869.3 total
Weekly Summary
Monday, Mar 27, 2017 thru Sunday, Apr 02, 2017
| Day | Miles | Pace | Description | Link |
| Mon | 5.8 | 8:10 | AM recovery miles | strava |
| Mon | 4.0 | 7:52 | PM recovery miles | strava |
| Tue | 9.1 | 7:41 | 5up, 5 x 600 w 200 jog, 1.5down | strava |
| Wed | 7.0 | 8:12 | Recovery miles | strava |
| Thu | 14.0 | 7:56 | MLR | strava |
| Fri | 5.8 | 8:18 | Cold, rainy, raw recovery miles | strava |
| Sat | 4.0 | 8:10 | Cherry blossom shakeout | strava |
| Sun | 2.7 | 10:03 | Morning Run | strava |
| Sun | 10.1 | 6:17 | Cherry Blossom 10 miler - PR! | strava |
| 62.5 | 7:51 |
Three weeks left before the taper. Relatively low mileage this week with a race on Sunday followed by two weeks of 80 - 85 mpw. One thing I am really struggling with is exactly how to approach the Eugene marathon. I know I'm really close to sub 3 shape. Breaking 3 in my second marathon would be a huge personal accomplishment. But the whole strategy all along was to qualify for Boston. I would rather secure a BQ than attempt to go sub 3 and risk blowing up in the process. I still have time to flesh out these thoughts, but that's where my mind is. This is where having a coach would have been a big help.
Mon 3/27/17
Workout: AM: 5.8 recovery miles PM: 4.0 recovery miles
Notes: Monday morning weigh-in: 173.4? haha not sure what's going on with a 3 pound gain from last week. Chalking it up to variance / AM easy recovery miles, felt really loose after yesterday's 20. long run recovery aided by lots of walking immediately following. PM: more recovery miles. bit faster than I would have liked.
Tue 3/28/17
Workout: 2nd wedding anniversary! 9 miles total with 5 x 600 w/ 200 jog
Notes: warm. 5 mile warm up, 5x600 w 200 jog (2:11, 2:09, 2:08, 2:07, 2:04), 1.5 cool down. Starting to enjoy these 600m race week intervals. The higher volume Pfitz plan has these as 800s. Something to think about next cycle.
Wed 3/29/17
Workout: 7.0 recovery miles
Notes: Normally a MLR here, had to swap today for Thursday due to a work obligation. Fortunate that there haven't been more the past few months.
Thu 3/30/17
Workout: 14 mile medium long run
Notes: cool. Relaxed medium long run with race this weekend (7:57 avg)
Fri 3/31/17
Workout: 5.8 recovery miles
Notes: cold, rainy, raw recovery miles. Felt very sluggish and tight
Sat 4/1/17
Workout: 4.0 mile shakeout
Notes: Nice and easy shakeout. Really looking forward to being able to open up on a flat course at Cherry Blossom tomorrow. Hoping for sub 64.
Sun 4/2/17
Workout: 2.7 mile warm up + Cherry Blossom 10 miler
Notes: 1:03:21! Huge PR. Really really happy with my effort today. Going to write up race recap, but splits were: 6:35, 6:22, 6:21, 6:12, 6:12, 6:12, 6:11, 6:15, 6:17, 6:20. Didn't think I could put that many sub 6:20 miles together. Definitely surprised myself. Perfect race conditions out there!
Saturday, April 1, 2017
Marathon Training Log: Week 12
Week 12 Summary: 72.4 miles
Weekly Summary
Monday, Mar 20, 2017 thru Sunday, Mar 26, 2017
Mon 3/20/17
Workout: AM: rest PM: 5.7 recovery miles
Notes: morning weigh-in: 170.6 / Evening recovery miles. Felt pretty decent after the half yesterday.
Tue 3/21/17
Workout: 9 aerobic miles
Notes: Steady miles. Still feeling good post-race.
Wed 3/22/17
Workout: 13 mile medium long run
Notes: Chilly. WINDY. Cut back week last week has seemed to do wonders, despite racing the half on Sunday. Really feeling strong. Just went by feel this run and ended up doing a 20 minute tempo in the middle with a pretty solid run overall (8:32, 8:03, 7:47, 7:33, 7:34, 7:15, 6:50, 6:31, 6:29, 6:28, 7:04, 7:21, 7:05). All said, 13.1 total (always gotta add in that 0.1 to make it a half) in 1:35:15.
Thu 3/23/17
Workout: AM: 5.8 recovery miles PM: 4.0 recovery miles
Notes: Mid-week double. Easy recovery miles
Fri 3/24/17
Workout: 6 x 800 w 400 jog, 9 miles total
Notes: still cold. Spring weather finally for good tmrw? 800s on tap today. 3 mi warm up. 6 x 800 w 400 jog (3:00, 2:58, 2:57, 2:56, 2:56, 2:49) jogs about 1:55 each, so sub 8 min pace. First 800s this year - suppose to be at 5k pace; wanted to get 1-2 sec faster each rep. Headwind on home straightaway wasn't fun. Felt pretty strong, opened up a bit last one.
Sat 3/25/17
Workout: Hike AM, Midday 5.8 recovery miles
Notes: Morning hike with wife and dog to Billy Goat Sec B & C followed by easy recovery miles
Sun 3/26/17
Workout: 20 mile long run w/ 4 @ MP
Notes: Originally wasn't going to incorporate a fast finish or any MP miles and just use this run for time on feet and another 20, but felt good and loose after the first 12 miles, so decided to do 4 @ MP from mile 13 - 16. Last 4 easy.
Weekly Summary
Monday, Mar 20, 2017 thru Sunday, Mar 26, 2017
| Day | Miles | Pace | Description | Link |
| Mon | 5.7 | 8:08 | Recovery miles | strava |
| Tue | 9.0 | 7:24 | Steady miles | strava |
| Wed | 13.1 | 7:15 | MLR w/ 20 min tempo | strava |
| Thu | 5.8 | 8:22 | AM Recovery miles | strava |
| Thu | 4.0 | 8:10 | PM recovery miles | strava |
| Fri | 3.0 | 8:04 | Warmup | strava |
| Fri | 4.3 | 6:22 | FMT - 6 x 800 w 400 jog | strava |
| Fri | 1.7 | 8:17 | Cool down | strava |
| Sat | 5.8 | 8:16 | Easy post hike miles | strava |
| Sun | 20.0 | 7:40 | SLR w 4 @ MP | strava |
| 72.4 | 7:42 |
Mon 3/20/17
Workout: AM: rest PM: 5.7 recovery miles
Notes: morning weigh-in: 170.6 / Evening recovery miles. Felt pretty decent after the half yesterday.
Tue 3/21/17
Workout: 9 aerobic miles
Notes: Steady miles. Still feeling good post-race.
Wed 3/22/17
Workout: 13 mile medium long run
Notes: Chilly. WINDY. Cut back week last week has seemed to do wonders, despite racing the half on Sunday. Really feeling strong. Just went by feel this run and ended up doing a 20 minute tempo in the middle with a pretty solid run overall (8:32, 8:03, 7:47, 7:33, 7:34, 7:15, 6:50, 6:31, 6:29, 6:28, 7:04, 7:21, 7:05). All said, 13.1 total (always gotta add in that 0.1 to make it a half) in 1:35:15.
Thu 3/23/17
Workout: AM: 5.8 recovery miles PM: 4.0 recovery miles
Notes: Mid-week double. Easy recovery miles
Fri 3/24/17
Workout: 6 x 800 w 400 jog, 9 miles total
Notes: still cold. Spring weather finally for good tmrw? 800s on tap today. 3 mi warm up. 6 x 800 w 400 jog (3:00, 2:58, 2:57, 2:56, 2:56, 2:49) jogs about 1:55 each, so sub 8 min pace. First 800s this year - suppose to be at 5k pace; wanted to get 1-2 sec faster each rep. Headwind on home straightaway wasn't fun. Felt pretty strong, opened up a bit last one.
Sat 3/25/17
Workout: Hike AM, Midday 5.8 recovery miles
Notes: Morning hike with wife and dog to Billy Goat Sec B & C followed by easy recovery miles
Sun 3/26/17
Workout: 20 mile long run w/ 4 @ MP
Notes: Originally wasn't going to incorporate a fast finish or any MP miles and just use this run for time on feet and another 20, but felt good and loose after the first 12 miles, so decided to do 4 @ MP from mile 13 - 16. Last 4 easy.
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