Wednesday, December 30, 2015

Training Since Mid October 2015

  I'm including the first few weeks here to give you a sense of my baseline fitness and what my training had looked like going back to labor day.  These couple weeks are pretty representative of that time frame.  I had one or two decent weeks mixed in with over 110 miles but mostly this is about what it had looked like. I include the October 11 race to show the fitness that work had given me.

Sunday October 11 raced Great Island 5k, flat but crazy turn 5k- upwards of 50 or so turns on the course, finished 2nd in 15:10, 3rd placer Andrew Huebner is a 2:17:05 trials qualifier though he is not in top form.

October 12 to 18

Monday AM 4.1 mile recovery run 30mins
                PM 4.1 mile recovery run 30 mins

Tuesday AM 4.1 miles
                PM 5 miles in 40 mins

Wednesday AM 4.1 miles
                     PM 3.5 warm up strides, Monaghetti fartlek on Glendale loop, covered 3.84 miles in 20mins, 3.3 cool down total bit over 10 miles.

Thursday AM 4.1 miles 28mins
                  3pm 2 miles with middle school team
                  5:30pm 10 miles in 62mins

Friday AM 4.1 miles in 29mins
             3pm 2 miles with middle school team
             5:30pm 10.6 miles in 68 mins

Saturday off moving day

Sunday AM 5 miles 35 minutes.  had hoped for second run but moving and getting set up prevented it. 

October 19 to 25

Monday AM 4.1 miles 29mins
               PM 5 miles 35 mins

Tuesday 3pm 3 miles with middle school kids
                6pm 3++ warm up strides, moneghetti fartlek around glendale loop covered 3.97 miles in 20minutes 3++ cool down.

Wednesday PM 14. 6 miles in 1:34

Thursday PM 4 miles in 32 minutes

Friday 3pm 2 miles with middle school kids
             6pm 6.5 miles in 48 minutes

Saturday AM Race great bay 5k, 2nd place 14:40, 5k warm up, drills, strides, 37 second hard effort, splits 4:49, 9:32(4:43), 14:13(4:40), got out kicked.  Pushed from front from the mile mark on.  I wanted the time so I went for that and hoped it would get the win as well but it didn't long cool down including some uptempo stuff with 1st and 3rd place finishers. total 13 miles

Sunday AM 15 miles in 1:37
              PM bikram yoga

October 26 to November 1

Monday PM 10. 6 miles in 71:11

Tuesday PM 20minutes easy with Uta and Melissa

Wednesday off due to life.

Thursday PM 3.5 mile warm up with strides, 3 mile hilly tempo 15:24, 1:30 recovery, 4x400m hill repeats with jog down recoveries(~2mins each) reps-1:33, 1:36, 1:35, 1:35, 3+ cool down. This can be viewed as the start of real training from here on I start doing more then just running.

Friday PM 12 miles in 1:17

Saturday 2pm 4k warm up, 32k around phillips fields in 1:47:54, average pace 5:25 per mile.  This needs to be viewed in context.  First I'm an aerobic monster. Second I had done a 30k on the fields at 5:29 pace on October 4.  Third I respond to this type of training like no other so I improve at it very quickly.

Sunday AM 5 miles in 35 mins
              PM 5 miles in 35 mins

November 2 to 8

Monday AM 5.3 miles in 37 mins
                PM 10.4 miles in 68 mins
               later in PM bikram yoga

Tuesday AM 5.3 miles in 37 mins

Wednesday PM 3.5 warm up with strides, Moneghetti fartlek around glendale loop covered 3.94 miles in 20mins 3 plus cool down

Thursday AM 5.3 miles in 38mins
                  PM 8.7 miles in 56 mins

Friday AM 5.3 miles in 37 mins

Saturday AM bikram yoga
                 PM 5.3 miles in 35mins

Sunday late AM Race USATF-NE xc championships, 8th place 31:12, felt strong to about 4.5 miles then just couldn't seem to go. Had that feeling like if I slowed down just a bit I could run all day but as soon as I pushed I was shit out of luck. 3 warm up, strides, 30 second hard effort, splits mile 4:52, 2mile- 9:58, 5k-15:37, 8k-25:05, 4 mile cool down.

November 9 to 15

Monday AM 5.4 miles in 39 mins
                PM 12 miles in 1:17
                XT bikram yoga

Tuesday AM 5.4 miles in 39 mins
                PM 3.5 warm up with strides, moneghetti fartlek on glendale loop 3.95 miles in the 20mins, 3+ cool down

Wednesday PM 16.5 miles in 1:46:17

Thursday AM 5.4 miles in 39 mins
                  PM 3.5 mile warm up, strides, 5k tempo in 15:23, 1:30 recovery, 4x400m hill repeats with jog down recoveries, 1:38, 1:42, 1:41, 1:41 2 mile recovery.

Friday AM 5.4 miles in 39 mins
             PM 12.3 miles in 1:20

Saturday AM 4k warm up, 36k around phillips fields in 2:01:30- 5:25 pace. very windy.  Best long run I have had since the 2007 Olympic Trials.

Sunday AM 5 miles with Melissa and uta in 36mins
              PM bikram yoga

November 16 to 22

Monday AM 5.6 miles in 40mins

Tuesday AM 10k in 46mins

Wednesday PM 3.5 miles warm up, moneghetti 3.97 miles in the 20mins, 3 plus cool down.

Thursday AM 5 miles in 36mins
                  PM 15 miles in 1:37

Friday AM 10k in 46mins
            PM 12.6 miles in 1:22

Saturday AM 4 mile warm up, drills, strides, 8k tempo around phillips fields at half marathon goal pace, 24:33, 2k splits- 6:11, 12:21, 18:29. 1 mile cool down.
                 PM 5.2 miles with melissa including 2 miles in 11:12.

Sunday AM 22.3 miles, first 20 in 2:13 including 6 miles with Melissa, then 2 miles in 10:03(5:01.8, 5:01.2) then 0.3 easy back to house. total time 2:25:33

November 23 to 29

Monday AM 10k in 46mins
                PM 10.2 miles in 68mins

Tuesday AM 10k in 44mins
                PM 3.5 miles warm up with strides, moneghetti fartlek covered 3.88 miles in the 20mins, 3 miles cool down

Wednesday PM 16.5 miles in 1:47

Thursday AM  3 plus warm up, drills, strides, 5k tempo in 15:07, last mile in 4:47, 1:30 recovery then 4x400m hill repeats with jog down recoveries, 1:38, 1:38, 1:39, 1:39, 2 mile cool down.
                  PM 5 miles with a crazy full stomach in 38mins really quite proud I didn't puke.

Friday AM 10.3 miles in 68mins
             PM 6 miles in 42mins

Saturday AM 13 miles including 62mins at 5:30 pace over hilly loop, felt good but really struggled with coordination on slippery roads(it was raining)
                 PM 4 miles in 28mins with Melissa and Uta

Sunday AM 10.2 miles with Melissa in 73mins
              PM 7.3 miles in 47mins
              XT bikram yoga

November 30 to December 6

Monday AM 10k in 47mins
                PM 3.5 mile warm up with strides, moneghetti fartlek around glendale loop covered 4.02 miles in the 20mins, 3++ cool down

Tuesday PM 16 miles in 1:46

Wednesday AM 5 miles in 38mins
                     PM 3 mile warm up on woodway curve, drills, 3 miles of sprint float sprint around 160m indoor track 80 on 80 off, 16:10, 3 mile cool down.
Thursday AM 10k run in 46mins
                  PM 16 miles in 1:44

Friday AM 10k run in 45mins
            PM 10 miles in 66mins

Saturday AM 4 mile warm up, strides, 10k tempo on phillips fields at goal half marathon pace, 30:43. 2k splits- 6:08, 12:17, 18:25, 24:36. 4 mile cool down
                 PM 10k with melissa including pacing her for her 6k tempo in 21:15.

Sunday AM 22.3 miles, first 20 miles in 2:07:38 then 2 miles in 10:00 (5:03, 4:57), 0.3 miles easy back to house

December 7 to 13

Monday AM 10k in 46 mins
               PM 10.1 miles in 67 mins

Tuesday AM 10k in 45 mins
                First hiccup- I tried a new shoulder exercise and it was way too much for me- almost impossible for me to explain how week my mid back and shoulder region- lower traps, rhomboids are. Anyway I threw my upper back into spasm and by mid day I could barely breath.

Wednesday off All I did was go to bikram yoga which didn't fix the problem but made it like 50% better which was awesome because that took it from real pain down to I just couldn't do shit.

Thursday 3:30pm Accupuncture.
                   6pm 4 miles with Uta in 31mins back/shoulders much better.

Friday AM 10k 47mins
             PM 6 miles in 41mins

Saturday AM 13 miles in 1:21
                 PM bikram yoga

Sunday Second hiccup. I was planning to go for a fast long run but I woke up feeling like I was coming down with a cold.  Bad sore throat and a head ache.  If you live in the Northeast you probably know a nasty virus has been going around and laying people out.  I teach and most of us have pretty awesome immune systems but this had been laying people out.  However Melissa had some crazy immune supplement mix of zinc, vitamins A, C and B6 with garlic, ginger and licorice extracts that I had taken earlier in this cycle when started to get sick and it kicked it fast.  This time I was not so lucky.  I got a tough chest cold.  Thing is I didn't feel sick.  I just was coughing something awful.  I took some easy days and off days to try and get healthy if I had it to do over I would just train full miles and strides. I will be taking this supplement whenever I feel sick from here on out.  I really was shocked how good I felt considering I was sick.  
             AM 15 miles in 1:41

December 14 to 20

Monday AM 10k in 46mins
                PM 6 miles in 42mins

Tuesday AM 10k in 46mins
                PM 10 miles in 67mins

Wednesday PM 12 miles from my school in 1:14- parent conferences today so I don't have time to go home and run.  I run from school between the end of the day and the start of conferences. I had hoped to have time for 16 but I had an unplanned early meeting with a parent right after school so I had to settle for 12

Thursday AM 10k 44mins
                  PM 12 miles from school, second night of conferences, 1:15

Friday AM 4.1 miles in 31mins

Saturday AM 4 miles in 28 mins

Sunday AM 7 miles in 53mins.  I had planned to try and sleep a lot and take it easy just running with Melissa for a few days to kick the cold.  I executed the plan but didn't get the desired result.  I think this was a mistake. I should have just kept running full volume.

December 21 to 27

Monday AM 5 miles in 37mins
                PM 10k in 43mins

Tuesday AM 5 miles in 37mins
                PM 10.3 miles in 70mins

Wednesday 1pm- half day at school. 16.1 miles in 1:41
             Went to new chiropractor Melissa knows who is very good with exercises and she gave me new exercise to activate lower trap. Huge help for posture!

Thursday AM 12.1 miles in 1:19, only one run because of family get together for Christmas Eve

Friday Merry Christmas!!! AM 7 miles in 48mins including a 5:24 mile with Melissa
            Noon 11.6 miles in shorts and a T-shirt!!! in 1:12.
I was feeling pretty good by today.  Still coughing but not nearly as bad.  However I was feeling very confused about how to approach training for the next week.  I have a goal race now only 9 days away. I haven't run fast for nearly 3 weeks. I need to get back in the swing but at the same time taper.  I am very good with setting up full cycles but a spot like this I just didn't have a solution.  I must have settled on 15 different plans.  I should have called Gary Gardner. That is my normal fall back.  Gary doesn't use the exact same methods I do but he more than understands what I do and he is one of the absolute best when something goes off plan at figuring out the best way to adjust and balance things.  I can't tell you how many times I have gone to him with a seemingly intractable problem I just couldn't figure out and he thinks for 10 seconds and then has the perfect plan that ends up saving my cycle.  Anyway it was Christmas and I was doing all the family stuff and what not so I didn't call him.  All this is to say I'm not confident in what I ended up doing.

Saturday AM 10.3 in 70mins

Sunday PM 13.7 miles with last two miles at goal half marathon pace. first 11.4 in 1:12 then 2 miles in 9:41.8- bit quick.  I run on the roads so I don't have a lot of splits for these things. (4:54.3, 4:47.5) actually didn't feel that bad considering I have done zero speed for weeks. 


 So there you have it my training for this half marathon.  Not ideal but the course and competition look ideal.  I keep trying to remind myself that I have run a handful of 1:07 to 1:08 halves here in New England off worse or similar training on much tougher course in much tougher conditions.  Also I keep reminding myself of a story from my good friend Tommy Neal.  Tommy was training for the Gary Bjorkland half marathon as a qualifying attempt for the 2012 trials and he joined that group that Scott Simmons put together that was advised by Canova.  The week of the race Tommy gets to sit down with Canova for a while and go over his training logs.  At the end Canova says to Tommy who has best in the mid 29's for 10k, 49 something for 10 miles, and low 2:20's for the marathon that the good news is that he has not been training he just runs a lot.  This means that Canova thinks he can improve in leaps and bounds with a few adjustments because the volume he is running shows he can handle heavy training.  But poor Tommy is panicked his race is that weekend.  He tells Canova as much.  Canova asks what the course is like and what time Tommy needs to run.  Canova says something like 'well it isn't a sure thing but 1:05 isn't that fast and a person could certainly run that sort of time on just a lot of running.'  The result.  Tommy ran 1:04:59 and qualified for the trials.

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