Light workout

I decided to do a short, but quicker workout which should leave my legs feeling good for Sunday's long run.

2.2 mile warmup, 13:34.  I decided to go a little easier on my warmup, I'd been running out in 12:55-13:05 recently and I think that was a bit too quick.  So about 6:10 pace out which left me feeling really good.

Some strides, drills, and uphill sprints and I started the very short workout.

4x.28 miles hard with a .28 loop easy between.  Not much, but I felt good, and it was good to see I actually have no speed right now.  Goal today was to build up the good old lactate acid and then let it burn as fuel on my easy laps.

1:13.55
2:13.31
1:15.17
2:04.13
1:15.41
2:08.91
1:15.81
1:47.58

As soon as I got the lactate acid built up good I did one last easy lap and then my 2.2 mile cooldown home.  Kept it steady and made my muscles burn that octane up.  12:49 back.  By the time I got home my legs were feeling good.

Feel really good.  Took me most of the week to rest up and catch up on sleep.  Yesterday I thought it was Wednesday, so I was still off, but today I know it's Friday, and I'm ready to roll.

Sunday looks like this.

2.2 mile warmup.  7 miles steady(5:50-6:00pace) 25 loops.  Then start the 8 to 1 minute pieces over the next 7+miles.  I'll start at about goal marathon pace and get faster, half rests between.  Then 2.2 mile cooldown.  Should be about 18.4-19.5 miles depending how much I cover during the 8 to 1.

Easy run

5.75 miles, mostly carriage roads.  Didn't wear watch, just ran easy.   Probably around 6:40 pace.  Feel much better today.  Soaked in Duck Brook after.

Real easy run

Well I slept all night and then until noon.  That's some major sleeping the last couple of days which is concerning.

3.6 miles, flat, on treadmill, 24:23. 

Decided I should run real easy today, so I set treadmill just a bit faster than 7 minute pace and didn't do any pickups.  HR stayed around 140, which is pretty high for that pace but it felt easy, so that's good.

So another couple days like that before I think about doing another workout.  Saturday maybe Sunday. 

Workout

2.2 mile warmup, 12:59.  Strides, drills, uphill sprints.  Decided to run mile repeats with 90 seconds jogging between.  Goal was around 5:07, first one too fast, but about right on pace for others.  Didn't really feel great, but mostly because I slept most of the day yesterday, all last night, and spent my whole day off  today sleeping trying to catch up from the last week of very little sleep.  Summertime in bar harbor is here, so training is going to be tough with the little sleep I'll get the next couple of months.

4:58.92
5:08.07
5:07.83
5:06.78

Thought about doing 1-2 more, but I just wasn't feeling very good so stopped at 4.  All I really need to do is stay at 40-50 miles a week until mid august, then I'll have much more time to train. 

2.2 mile cooldown 12:56.

A run

Normally I'd say easy run, but treadmill kept going wacky and going up to some steep inclines 7-10%.  At one point I was running only 7 minute pace and my HR was about 170.  After messing around with it it then got stuck at -3% .  Had to stop a couple times and reset treadmill to fix it.  At least it hasn't shut off in me lately when I bring it down under 5:30 pace.  What I really need is the use of a good treadmill that isn't all messed up.

5 miles around 32:20.  I definitely woke my legs up for tomorrow's workout.  They are pretty sore from plyometics and complex training yesterday, so today was more of a moderate day with the treadmill issues.

Easy run

4.7 miles easy, 29:40.  Treadmill.

Pickups every half mile, middle half mile at 6 minute pace at 4% grade just to change it up. 

I really wanted to run really hard today.  I had a rough night at work, but knowing I needed to recover from race yesterday I kept it easy.

Workout Tuesday.  Probably 5x 1.12 miles at vo2 max pace.

I was going over my schedule and I need to do some work right around 5:05 pace, and I need some good hill workouts.  So 5x 1.12 miles at about 5:05 pace Tuesday

A hill workout, probably hill cycles on Friday or Saturday consisting of 5 x 2-k loop with 400 meter steep hill and the rest gradually down, run at tempo pace, it's a good 30+ minute steady workout where you work the hill to stay on pace, and feels like 3-k effort, then the downhill is pretty easy to run tempo pace, but you recover just enough and get some eccentric work in and a nice tempo.

Then a long run next week.  18 miles with 8 to 1 minute intervals after running a steady 6 miles.  8 minutes is about marathon pace, and each gets faster as you go to 1.  Rests are half the time of interval, so as you go faster, rests get shorter.

I ended up with about 42 miles last week.  This week will probably be a little higher, but I'm waiting a few more weeks to crank it up near 100.

Race

Well, it wasn't super hot, about 70, but it was super humid.  Got out of work last night at 11:30, then got called back at midnight to do a DRE, so ended up getting  to sleep just after 2am.  Woke up about 5:30 to get to race.

2 mile warmup with Erik M.  Did not feel good.

10 mile race went better than I thought it would under circumstances. 

After about the half mile mark, I thought I was going to start running 6:00+ pace.  Felt awful from the start and I only ran with Erik for about 400 meters.  Somehow I kept it together.

Splits

5:31
5:36
5:33
5:52
5:35
6:13
5:51
5:43
5:43
5:31

57:13 which is better than the 58 I wanted to run if it was hot, but way off the 55 I'm aiming at in february.  Erik won handly in 53:51.  2nd place for me.  This is why I don't race in the summer. 

2+ mile cooldown with Erik and Perry.

Easy run

3.6 miles on treadmill.  22:48.  Pickups every half mile.  2x400 @5:53 pace at 4% incline in the middle.

Heart rate stayed in 150's for 400's which is a good sign.  Usually when I race I hover in the 175-180 range for distance races. 

All I can hope for now is the thunder showers that are predicted for tomorrow and no sun and I'll be happy for June weather.  Either way, if I can run around 55 minutes in June on this course then I should be in good shape for masters record at midwinter in february that is 55:19.

Going to run leg 1&8 of sunrise trail relay.  9.0 and 7.7 miles.  First one starts around 10:30 pm, second probably in the morning.

Easy run

3.6 miles on treadmill, 22:59.  Pickups every half mile.  New shoes feel nice on my back and hips, just heavy.  But should strengthen some muscles with added weight.

Easy run

3 miles, treadmill, 19:59.  Trying out new shoes.  Sketchers go run Forza.  A little heavier than what I've been training in but they'll be good for easy slow runs.

I've been doing most of my runs in the sketchers go run 4,  which are almost as light as a heavy racing flat.

Got in some hip raises before and after. 

Vvo2max work

Went out about 10:15 this morning , 78 degrees to start, 82 when I was done although those were temps. In town near ocean, out at my loop it was a few degrees warmer.

Luckily there was a breeze.  Loop was mobbed with cars.  Parking lot full and people parked around the loop making for a dodge and run game, plus running wider than my wheeled line.  But I wanted to run in the heat in case the weather Saturday is hot, so I figured a short workout wouldn't be too bad.

2.2 mile warmup, 13:02.

Workout went really well even with heat, cars and pedestrians everywhere.  Oh and no water.

5x2 loops(.56 miles).  Goal was 2:40-2:43.  Or 4:45-4:51 mile pace.  Other than my first loop I was spot on pace.

2:37.28, first loop in 1:16.08, whoops.
2:40.24
2:41.33
2:41.53
2:40.14

Easy loop between each.  About 2:15-2:30.  Tried to get water during these but both water fountains were not working and watching all the tourist with water bottles made my mouth water.

2.2 mile cooldown, 12:55. 

Easy run

4.81 miles on treadmill.  30:11.  Pickups every half mile, 2x400 @5:56 pace at 4% incline in middle to wake legs up for workout tomorrow.  Humid.  Got in some light plyometics, drills and strides after.

Tired, but legs feel good.  Worked the overnight last night and then had court until 11am.  Got in a few hours of sleep this afternoon.  Sleep tonight.

Workout tomorrow is going to be VVo2max work.  5x two loops, or .56 miles.  Did this just before 10 miler I raced three weeks out from marathon.  Those splits were 2:45, 2:47, 2:47, 2:48, and 2:45.  Treated me well for 10-miler.  Other than getting lost during mile 5 and running an 8 something  mile, I ran 5:40 pace spot on. 

So tomorrow I'd like to be running these in the 2:40-2:43 range.  Easy .28 mile loop recovery.  If I can do that there isn't any reason I cannot run around 5:30 pace at 10- miler this weekend.  Weather depending.

Easy run

Went outside around 630pm.  Out and back run.  7.9 miles, 49:48, 25:39 out into the wind, 24:09 back.  Felt cool going out and like an oven coming back.

Another easy run tomorrow, then a quicker workout Wednesday morning which will give me 3 days before 10-mile race.  Feeling pretty confident I can run with or just off the pace the top guys should be running at the 10-miler.  I'm guessing hey will run about 5:20 pace.  I'll be really happy with sub 5:30 pace right now, especially on that course.

Course profile here.  http://www.mapmyrun.com/routes/view/7809828  

Hill work

Decided to do something I tried in 2010 which seemed to work well around the time I ran my best times.  2:30 Downcycles on treadmill with incline.

Usually  2:30 downcycles I do outside each 30 seconds of 2:30 gets faster, then a 90 second float after.  At some point I'll do this.

But today,

Instead of getting faster every 30 seconds, I increased the incline every 30 seconds.  Kept it at 6:00 pace for workout portion.

1.5 warmup, 9:36.

The workout

6x2:30 downcycles with 90 seconds float between. 

Kept it at 6:00 pace so I covered 4 miles, 24:00.  725 feet gain. 

30 seconds at 3%
30 seconds at 4%
30 seconds at 5%
30 seconds at 6%
30 seconds at 7%
90 seconds at 1.5%, float

2 Mile cooldown 12:47.

Something quicker midweek, then 10 mile race on Saturday.  Hilly course and mile in middle of race I'll be doing good to run 6:00 pace up it, so today's workout should help.

Really depends on weather.  If it's nice I think I can run 54 minutes.  If it's hot, I'll be lucky to be under 58.  Just the way I roll.  Hopefully it's nice.

Easy run

Woke up at 1:20 this afternoon, on the treadmill by 1:45.  Easy 3.6 miles on treadmill, 22:35.  Pickups every half mile. 1.5-6% grade, 300 feet of gain.  Waking legs up for workout tomorrow.

Not sure yet for workout.  Maybe a hill workout, maybe something quicker.  Got to think about it some. 

I was a little tired today after having to stay late at work last night, but felt good once I started running. 

Ready for another busy night at work.

Easy run

Easy 2.72 miles on treadmill.  17:32. 

About 50 miles total for week.

Long run

2.2 mile warmup, 13:15.

Then 49 fun .28 mile loops as follows...

16 loops, 4.48 miles, 24:18(5:25 pace).
1 loop easy, 1:55.
12 loops, 3.36 miles, 18:14 (5:25 pace).
1 loop easy, 1:58.
8 loops, 2.24 miles, 12:07 (5:24 pace).
1 loop easy, 2:01.
4 loops, 1.12 miles, 5:54 (5:16 pace).
1 loop easy, 2:01.
2 loops, .56 miles, 2:52 (5:07 pace).
1 loop easy, 2:02.
1 loop, 1:23, (4:56 pace).
1 loop easy, 1:52.

49 loops, 13.72 miles, 1:16:42, 5:35 avg.

2.2 cooldown, 13:31.

18.12 miles total, 1:43:28, 5:42 avg.

Pretty windy for second and third quicker portion.  I managed to get in a couple of gu and a little water during.

Easy run

Easy 7.5 miles on treadmill, 47:05.  Pickups every half mile.  Kept incline at 1.5 to 4%.  505 feet of gain.  Waking legs up for tomorrow's long run.  Some incline on treadmill always seems to do that. 

Could actually breath today.  Must have been 20 degrees cooler than last couple days and not humid.  I knew if I went outside I'd run too fast, so kept to the treadmill.

Plan tomorrow is 2.2 mile warmup.
4.48 miles at 5:30 pace, .28 easy rest
3.36 miles at 5:25 pace, .28 easy,
2.24 miles at 5:20 pace, .28 easy,
1.12 miles at 5:15 pace, .28 easy,
.56 miles at 5:10 pace, .28  easy,
.28 miles at 5:05 pace, .28 easy.

2.2 cooldown

Should give me just about 18 miles.

Easy run

Headed out to the carriage roads.
6 miles, 37:18.  Uphill sprints, flat strides, plyometics and drills after.

85 degrees when I got done, but at least sun wasn't out.  As I was getting in car to head home it started raining.  That would have been nice during run.

Buffering workout

Well I'm not sure what the temperature was when I went out, but it was 84 when I got done.  Brutal.

2.2 mile warmup in 13:05.

4.48 mile workout going back and forth between a mile just faster than tempo pace with a 200 hard.

Like I said yesterday, I did this about 3 weeks before Sugarloaf in 24:11, in much better weather.

Today, 23:29, first 2.24 in 11:50, second in 11:39.  Not fun in the heat.  Luckily there was a good wind.  Still better than last time and averaged about 5:15 pace.

2.2 mile cooldown in 13:33.

8.9 miles total averaging about 5:3937 pace.

Feel like shit now.  Legs feel good, but running in the heat just makes me feel sick after.

Signed up for MDI marathon.

Pre workout roll

At the ripe age of 39, I've got to roll everyday to keep things loose.  Headed out soon to do my workout.

Easy run

3.6 miles, 23:19, treadmill.  Pickups every half mile.  Was going to go a little longer, but it was hot and with workout tomorrow and long run mid week, I'll still get my 40 miles for the week easily

Plus the treadmill got stuck at about 4% incline and I didn't feel like doing a hill workout.

I prefer to run in the evening, but the days I have to work at 3 is not possible.

Working tomorrow is 4.5 miles,  going mile at just faster than tempo pace, 200 fast, then back into another mile.  Do that four times and it's a nice variable pace session that teaches you to recover at a good pace.   When I did this workout about 3 weeks before Sugarloaf I averaged 5:23 pace for whole thing, so I'm guessing I should be under 5:20 pace.  Once I can do this at about 5:05 pace I'll be back.

Easy run

Worked the overnight last night, went to sleep about 8am.  Got up at 1:30 so I could sneak a run in before work at 3.  Figured if I could run today, I could run any day.

3.6 miles, 22:57, treadmill with pickups every half mile.

Bike to loosen up

Easy 26 minutes on bike trainer, keeping cadence high to loosen my legs up from this morning.  My legs feel much better now.

Torch run

11.4 miles if the torch run with group from Bar Harbor to Ellsworth.  1:48:49.  Good turnout. 

It was a good fat burning run.  My legs were actually more sore after that than marathon a few weeks ago. 

Picked up an extra shift this weekend, so no race this weekend for me.

I ended up with around 55 miles for week, so easily getting my goal of 40 for week I want to maintain through summer.

Easy run

3.6 miles on treadmill, 22:57.  Light pickups every half mile.  Some light plyometics after.

Running 12 miles real easy tomorrow for the law enforcement torch relay. 

Might race a really fast 10-k on Sunday but will probably wait until Tour Du Lac 10-miler at end of month.  Both will have pretty good competition.  I heard Ruben Sanca and some fast Canadian might be at 10-k, and a bunch of 52-54 minute 10- mile guys at tour.

Bookend workout

2.2 mile warmup, 13:22.  Then after some drills, uphill and flat strides into the workout.  Zap fitness bookend workout, although instead of using 2-ks, and 1-ks, I shortened it up a hair.

1.12 miles(4 loops), goal was 5:52(1:28 per loop).

Actual 5:44.  But that was all in the first loop 1:21 and then I got into proper pace.

Easy loop, 1:58

6x 2 loops (.56 miles), goal 2:52, 1:26 per loop.

Actual, 2:51, 2:51, 2:51, 2:52, 2:52, 2:52.

Easy loops between, 2:01, 2:04, 2:04, 2:04, 2:08,  2:13.  Got water the last two.

1.12 miles, goal 5:52.

Actual, 5:50.

Easy loop, 2:12. Got water.

I was going to run 6x1 loop at about 1:24.  But I ran first one in 1:18.10, and that was enough to convince me I didn't need any more.

Easy loop in 1:56.

30 loops total,  8.4 miles, 48:48.

2.2 mile cooldown, 13:22.

A Run

Kind of like Saturdays long run I felt flat after an easy day.  Unlike Saturday I decided to keep it easy and do workout tomorrow instead.

So I ran 4 miles, 25:00 on treadmill. Middle 2 miles at 6:00 pace at 2.5% uphill.  Hopefully wake my legs up for tomorrow.

Short complex training session after with squats/jump squats, lunges/split jumps, some seated calf explosive exercises, and some hamstring, lower back work.

Tomorrow planned session is outside.  I've got flat loop that's .28 miles.  Well it measured with wheel at .285, but round it down.

Plan tomorrow is,

4 loops (1.12 miles), 5:15 pace
6x2 loops(.56 miles), 5:05 pace
4 loops, 5:15 pace.
6x1 loop(.28), sub 5:00 pace.
Loop easy between everything.  See if I can hit my paces.

I did most of my training for sugarloaf on this loop, including a fun 14 miles (50 loops) one day.

Easy run

5 miles, 32:09, treadmill.  Kept things real easy, workout tomorrow evening.

Easy run and a bike

Drove up to Orono.  Ran 3 miles, about 20 minutes.  Then some plyometics, drills, barefoot strides on turf. 

Then it was biking marathon.  Watched my boy EG run a smart race.  Was in second until about mile 15, then two battled through 20 before my boy took off and won handly in 2:33:29.

Long run

16.3 miles, 1:36:18.  Started at 6:00 and worked down to 5:40.  On the treadmill so I could drink water.  Took a GU around mile 8. 

Tomorrow easy morning run in Orono.  Then biking along with EG in Black Bear marathon.  Says he's in shape to run around 6:00 pace.  Should be fun.

Easy run with pickups

6 miles on treadmill, 39:02.  Kept it at 6:40 pace, picking it up for about 20 seconds every half mile to 5:40-6:00. 

41 miles for the week. 

Moderate run

6 miles on treadmill, 35:45.  Felt easy.  Didn't want to kill the treadmill so I kept it at just under 6:00 pace but kept the incline up.  Slowly brought it up to 3% incline, ended up climbing 385 feet.

Going to keep it real easy tomorrow.