Easy to moderate on treadmill. 6.6 miles, 38:52. First 3 I worked down from 6:00 pace to 5:36, then treadmill shut off. After that I kept it closer to 6:00 pace so I didn't kill the treadmill again. Will have to get that fixed.
Felt good. Back is still sore a little, but little to no pain while running, so I'm happy with that.
Right on pace to get my 40 miles for the week. Saturday I'll do a long run with a workout built in, but most days this summer about 6 miles a day is all I'm after.
Woke up, back was sore. Did a short 1.5 warmup at about 7:30 pace, back hurt like heck. Couple of strides and off I went in the memorial high street mile.
First 400 I was in top 15, slowly picked up pace until I got into second place around the 1-k mark.
Leader had 3-4 seconds on me and started to get away from 1000-1400. Turned left and it's 200 meter flat. Managed to go past leader and win in 4:28.
About 3 miles total after race.
Easy run. Other than I was starting from branch lake and first two miles were uphill, run was easy. Somewhere around 5.7 miles.
Post run at camp, I went to jump off rock and dog jumped out in front of me. Landed straight on my lower spine on Granite. Two Tylenol, four advil hasn't touched it. Not good. If I could drive I'd go to hospital, so laying in bed..
6 miles, on carriage roads around Eagle lake, 35:51. Started around 6:15 pace and worked down chasing people on bikes. Drills and some plyometics after.
I really should have done some plyometics for sugarloaf, forgot how good they feel and how sore you get doing them. Over 15 weeks until next marathon. Plenty of time to get race ready.
A few 12 second hill sprints after.
5.2 miles easy outside, 34:50. Last day of my week. About 57 miles for the week, although Sunday was 26.2, so not that much mileage.
Legs felt good enough for a light workout.
Warmed up 2.5 miles (15:11).
Then after some strides and drills did the Moneghetti fartlek session. I didn't want to do anything too long 4 days after a marathon, so this 20 minute workout was perfect.
The 20 minutes is broken down as...
2x90 seconds hard/90 seconds float.
4x60 seconds hard/60 seconds float.
4x30 seconds hard/30 seconds float.
4x15 seconds hard/15 seconds float.
Covered 3.75 miles in the 20 minute workout , so averaged 5:20 pace.
2.2 mile cooldown (13:42).
By the end of September I'll need to be covering 4+ miles in this workout to have any hope in competitive masters running.
Easy 4.2 miles on treadmill, 27:23. Pickups every half mile. Legs are feeling pretty good.
After some coffee I went out and got in an easy 3.9 mile run. 25:44. Legs were still a little sore. Going out it was slow, 13:10, came back feeling better in 12:34.
First picture is PJ and I around mile 3. Once John Davis started to slow down I went and caught him and pushed pace through mile 8. Picture 2 is John and I around mile 5 with PJ right behind.
Mile 9 I faded on hill hard and ran a 6:25 mile. John out front again and PJ passed and got away. 6:03 10th mile, still climbing last bit of hill. Once we got over the hill I caught back up to PJ, picture 3 and ran a few 5:30s.
After that I tried to chase John down, but by mile 14, or 15 PJ went by me for good, and I was done.
PJ passed John around mile 20, A few minutes later I did.
All I could do last 10 miles was keep my stride quick and try not to implode. Slowest mile last 10 was 6:14, although waving to crowd final .2 I ran 1:44 which is pretty slow.
So going through my training log, I got in long runs of 20 miles (race), in march, a 18.6 treadmill run April 7th, and a 19.75 mile run April 17th.
So probably some more long runs would help. But I'm training for a shorter race anyways, so probably toss that idea.
I did do a handful of 16.3 miles with final one starting at about 5:45 pace and working down to sub 5:30. So for 15-k to 25-k distances which I'm focusing on this coming winter, I'll be good. I noticed the runs closer to 20 miles weremaking me need extra recovery. So screw that, and I'm good with marathons other than to do one every now and then for a gut check and a training stimulus.
So today, legs felt ok, got in 3.6 miles on the treadmill(24:38). Then went for a 20+minute bike ride. Quads were a little sore, but come on, I sure as heck was not ready to run 26.2 miles yesterday.
Goal for the summer is 40 miles a week and just try and stay active. Then this fall I'll probably make myself suffer through another marathon during base building, a hilly one, before going after some Masters records this winter, and next Spring. That's right, I'll be 40 in November, and after taking most of the last 5 years off, my legs are pretty good.
After that I'll probably actually train for a 50-k. Always wanted to suffer for another 5 miles. But it's got to be like a 5-k loop course. I like loops.
So I got 15 weeks of training starting Feb. 4th. Starting with about 12 miles a week and working up to 70. I got three weeks of 70 before I tapered for marathon.
Sugarloaf marathon yesterday I managed to run 2:35:41. Went ok. Should have done some longer runs, because I got to mile 8 averaging 5:42 pace, 16 averaging 5:47 pace, and then ran last 15-k at 6:12 pace. To be honest I'm not sure how I held it together.
Races leading up to the marathon.
March 26th- Eastern states 20 miler (2:09:39)
April 1st- flattop 5-k (17:51)
April 22nd- unity 5-k (17:29)
April 30th - Wells 10-miler (1:00:02)
Below is weekly mileage for 15 weeks.
