Easy run

4.2 miles, 27:06, treadmill.  Pickups every half mile, last few uphill to wake up legs for tomorrow's workout.  Plan is to run 5x.56 miles.  Last couple times I've run these averaged about 2:41-2:42 for these.  I'd like to be under 2:40 tomorrow.  Easy .28 miles between.

Motivation

Easy run

Easy 10.6 miles, 1:30:58 with Andrew Kephart, mostly on carriage trail like trails. Nice to have some company.

Tomorrow an easy treadmill run, then probably a workout Friday night which should put me at over 75 miles for the week.

Legs feel ok for doing that long run yesterday.

6 weeks 5 days to go

The journey is getting near.  Just over 6 weeks until MDI.  I'm having a lot of fun with it.  It wasn't until I was 185 pounds and ran the NE Harbor 5-miler in 35 minutes a few years ago that I realized I needed to do something.  I remember going out with the leaders for about half a mile and then the rest of the race getting passed.  Finishing 29th and feeling worse than I used to at the end of a marathon, and then barely being able to walk the next day.

I tried multiple times over the past 5 years to come back, and failed.  I failed over and over.  I had to change my mindset.  I continued to get up until I finally was able to stand.  I dug deep down and made a choice.  I decided I had to change things.  It's like being in a race and being 50 feet back from the leader.  You have to make a conscious decision and go get them.  You cannot just tell yourself they will come back and hope they come back.  You have to make a decision and go get them.







 



 

Long Run

Long went really well,  23.52 miles,  2:25:08.  6:11 average with a 6:58 going up the hill on eagle lake road at about mile 21.  Picked it up coming back into town after that.

Took a GU before run, one at 50 minutes, another at about 95 minutes.  Plenty of water with Soren on the bike.

Did first 12+ of MDI marathon course, then skipped mile 13, &14, and took another road over to sargent drive.  From there I picked up from 14-18.5 of marathon course before taking Eagle lake road back into Bar Harbor.

Needed a time on my feet run.  Now rest and hope I didn't do any damage.  So glad that's done.  1630 feet of elevation gain.  The whole MDI marathon course is just over 1400, so this was tough.

Updated race schedule

Alright, just getting ready to go out for my long run.  Would like to shorten it down closer to 22-23, but the loop I'm doing I don't seem to get it much shorter than 24.7.  There is one place I could shave off a couple of miles in NE Harbor.  I just feel like running 24+ is not much better than 21-23.

As for races.  I've added a couple in here.  I'll be training through most of these, but will be rested for the marathon.

Bangor Labor Day 5-miler: Sept. 4th.  Goal 26:30,  Hopefully top 3.  Not sure how my legs will feel after the 23.5 miler I did this week.  Like to run first mile in about 5:05, and then work on the 3rd uphill mile and be close to goal marathon pace for that.  It's a pretty tough mile, kind of like the second one of Machias.

Orono Pie in the Sky 5-k: Sept. 9th Goal 16:15.  Haven't been to this one.  First mile I think is fast, so I'm going to try and break 5:00, then try to be under goal marathon pace last part.

Bradbury trail 12-miler: Sept. 10th,  not racing this, going to run a tempo 15-k before and run the 12 miles to get a long run in.  Plan is to run the 15-k around 50-51 minutes, and then run the 12 miles on the pretty slow, but flat trail race is to practice taking water.

Stockton Springs 12-k: Sept 16th  Goal sub 40:00, rolling hills, never been to this one.  Try to run this as even as I can.

Pumpkin 4-k, Sept. 24th.  Goal sub 12:10, downhill course.  I think the last time I ran this I ran 11:30 something, don't remember.  Mostly flat the first 1-k, then downhill for about 2-k, and rolling the final K.  Plan is to run the first K as hard as I can, coast down, then hammer the final K.  Work on speed.

Belfast 10-k: October 1st  Goal 32:30, flat course, new course.  Plan is to run as even as I can.

MDI marathon: October 15th  Goal 2:27


After that I may do the Brewer Turkey trot if I have the day off, would be day before I turn 40.

Midwinter 10-miler in February of 2018.  Goal is to break masters course record which is around 55:19.

March, US 50-k Championships in NY.  Goal is to win masters division and be in top 3 overall.

Sugarloaf marathon in May.

Cabot trail relay, May

Beach to beacon, August, going for top Maine master.  This year time was 33:08.  should be good race.

Easy run

4.8 miles, 30:41, treadmill.  Pickups every half mile.  Legs feel good, should be ready for tomorrow's long run.

Friday a workout with some intervals, then 5-mile race Monday.

Next week a workout, and then a 5-k Saturday, Sunday a hard 9.3 miles on pavement followed by the 12 mile trail race at Bradbury.  Next 20 days will be some miles.

Long run tomorrow

So I've got someone to bike along and since I don't have someone to pickup, I've decided to run the first 18.5 of the marathon course and then run back into Bar Harbor via the Eagle Lake road.  Total run will be 25.1 and in the last few miles there is a couple miles where you climb about 350 feet, so it will be a pretty rugged run.  Probably going to try and run most of it between 6:15-6:40 pace and then the last few miles at goal marathon pace if I can.  This will give me about 6 days to recover for the Labor Day 5-miler.  Goal there is to run under 26:30, although I have no idea how my legs will feel after this long run.

Easy run

8am, 11.3 miles, 1:19:00, around the mountain loop on carriage roads with a couple former Stanford runners.  Glad they kept it easy because I didn't get home from work until about 3am and I didn't have any coffee before run.

Nice to get out on a nice cool day and run with people.

NE Harbor 5-mile race

2 mile warm-up.

5-mile race went well.  I wanted to run 26:45 and I ran 26:41.  Plan was to go out a little fast and then see if I could run under marathon pace the rest of the way.

5:06, 5:25, 5:16, 5:26, 5:28

5-mile cool-down.

Easy run

5.6 miles, 36:19, treadmill.  Pickups every half mile, a few at 2.5-3% incline, one at 6% to wake up legs for race tomorrow.  Legs feel good.  A little tired after working the overnight and going to court until about noontime.  Got about 3 hours of sleep, got up and ran, then had to instruct a course at 7pm.

69.96 miles for the week.

Easy run

8 miles 52:54, treadmill, pickups every mile.  Was going to run 4 or so, but ended up doing a little more.  Means tomorrow I can have a shorter run to make 70 for the week.  Legs were a little tired from yesterdays workout, but good.

At 64.36 with tomorrow to go, so easily over 70 for week with only a couple of days with 10+ miles and one day of 5.  I need a few weeks in the 70-85 range and then crank it up the week I took off to about 100.  Then I'll at least have a little endurance under me.

Tuesday I'm going to do a hard long run, probably 21+.  Might even do the whole MDI marathon course and try to run about 2:40-2:45.  Not a big believer of runs like that but every once in a while I think it's good and it will give me a chance to recon the course well.  Figure if I race Saturday I'll have over 72 hours to recover and can run sub 6:20 pace.

PM workout

2.2 mile warmup,  felt good, but ran it way too fast.  12:47.  But this showed me I was recovered and ready to roll.

I ended up doing a bookend type workout.  Started with 1.4 miles, then did 6x1.12 miles, followed by another 1.4 miles.  Goal was to stay about 1:30-1:32 per loop, 5:21-5:28 pace.  Pretty much spot on.  I took an easy loop in between and wanted to stay around 2:00, and did that.  Other than being warm and humid it wasn't a tough workout, just brought the volume up some.  Water would have been nice.

1.4 miles(5xloop) splits of 1:27.6, 1:30.4, 1:30.6, 1:29.6, 1:29.5)

Easy loop (.28 miles), 1:56.1

6x1.12 miles(4xloop)

1.  1:28.6, 1:29.6, 1:30.7, 1:29.9

Easy loop, 1:53.0

2.  1:28.7, 1:29.0, 1:30.3, 1:30.3

Easy loop, 1:56.0

3.  1:28.9, 1:30.9, 1:31.2, 1:30.0

Easy loop, 1:56.9

4.  1:29.5, 1:30.7, 1:31.4, 1:30.0

Easy loop, 1:57.7

5.  1:29.2, 1:30.9, 1:31.8, 1:29.6

Easy Loop, 1:59.3

6.  1:30.4, 1:31.6, 1:31.8, 1:30.4

Easy Loop, 2:01.6

1.4 miles(5xloop), Splits of 1:30.7, 1:32.3, 1:31.6, 1:31.8, 1:29.0

Easy loop, 1:48.9

11.76 miles,  total of workout and easy loops, 1:06:38

2.2 miles cooldown,  14:37

I was starting to feel it in the cooldown without any water.  It stayed about 72 degrees and super humid.  I started so late it was dark for the cooldown, but at least I didn't have to run in the sun.

16.16 miles total.

Now lets see if I can recover enough to race well on Saturday.  A couple days of easy running and then hope for weather that is not like this.

AM easy run

3.1 miles, 20:00, treadmill.  Pickups every half mile, some at 3-4% incline to wake up legs for tonight's workout.  Humid right now, should be better later.

Either going to run 9x1.12 miles or7x1.4 miles.  Depends how I feel.  Going to be about 16 miles total, so I'm hoping I can recover some what for race on Saturday.

Easy run

8 miles, 52:56, treadmill.  A few pickups near the beginning to wake legs up, then I kept it at 6:40 pace the rest of the way.  Hamstrings were a little sore from lunges and split jumps yesterday, but once I got going my legs felt really good.  Planned on only 5 miles, but I kept going.  Almost continued, but didn't want to get greedy.

Tomorrow probably an easy short run in the morning and then a workout in the evening.  Workout I'll keep pretty flat with hilly race on Saturday.  I'd like to get in about 10 miles of work.  So maybe 9x1.12 miles on my loop at 5:20-5:28 pace with a loop easy between, about 2 minutes.  Maybe a bit slower if the weather is hot and humid, at least goal marathon pace, 5:35.

Easy Run

5 miles on the treadmill, 32:10.  Pickups every half mile.  Plyometrics after, mostly working on Hamstrings, quads, hips, and soleus muscles.

Hot.  Cannot wait until the fall.

PM run

Easy 4.6 miles on treadmill. 29:45.  Pickups every half mile.  Did this at about 6pm and it was still hot as heck.  At least I was out of the sun.  I need to bring a fan in.  The fan on the treadmill has 5 settings, but if you put it above 2 it makes a terrible noise.

Legs feel ok.  Tomorrow is an easy day although I'm going to do a good Plyometrics session too.  Easy run Tuesday and then Wednesday a workout.  Workout I'd like to do in morning, but not sure that will happen.  I'll get in an easy run and workout that day.  Longer workout, probably something like 10xmile or 12-15 by.56 miles.  Not sure yet.  It will be flat whatever I do since I had some good hills at Machias and there are some good hills at Northeast on Saturday.

Race Saturday doesn't start until 9:30, so hopefully it isn't too hot.  Probably why Northeast is always slower than Machias and Bangor 5-milers.

I'm hoping I have someone to chase again.  I enjoy winning, but I'd rather have some competition and run under 27:00.

AM run

Went out about 10:30 this morning for 8.7 miles with Matt F.  He continued on to do 18-20.  Hot, humid, sunny, hilly on park loop road.  I was completely done by the end of my run and laid in front of an AC for a while.  58:54.

Another easy run later, but it will be as the sun is going down and in the shade.  Legs feel ok after yesterday.  I was sore yesterday afternoon some, thus the bike ride, but mostly from going after the 3rd downhill mile pretty good at the race.

Right now my schedule is looking pretty clear for training.  I've got one trial in August and maybe a hearing in mid September that I know about.  Probably more trials in late Sept. and early Oct, but hopefully not too many so I can train good instead of working all night and spending my days in court.

PM bike

Went for 24 minutes on bike, flat on single speed.  Quick cadence.

Machias 5-miler

60 degrees and rain, good weather.

Warmed up 2.1 miles, 13:20.

5 mile race in 27:23 for second place.
5:12
5:47
5:14
5:37
5:26

Pretty happy.  I was never in the race for first.  First half mile is downhill and I lost most of my time to winner here and again on downhill section in mile 3.  Uphills I felt strong but just as I started closing distance on Uphills, we'd go down again.  It was nice to have someone to chase.  Just what I needed.

3.7 cooldown, 24:08

Easy run

5.4 miles easy, no watch, outside.

About 61 miles for the week.

Race tomorrow

Legs are feeling much better today.  Going to get an easy run in tonight which will put me over 60 miles for the week again.  If I can keep things over 60 a week until my week off from work in September, I'll be good.  I may go to Schoodic Point campground for a few days during that week and train on the new carriage roads there  They are pretty hilly, and then there is a fairly flat 10 mile loop on the pavement I can use for a tempo effort.  Not sure yet what I'll do.  Need to get in 2-3 more solid long runs.

PM workout

Light workout.  I didn't want to do anything too fast or long, so I decided on some intervals just a bit quicker than goal 5 mile pace.

2.5 mile warmup, 15:11

5 x two loops (.56 miles)with one loop easy between(.28 miles).

Goal was between 5:10-5:20 pace or 1:27-1:30 per loop.

1:24.88, 1:27.30
Easy loop, 1:58.67
1:27.17, 1:27.80
Easy loop, 1:56.22
1:28.05, 1:27.67
Easy loop, 1:58.18
1:27.45, 1:27.62
Easy loop, 1:54.63
1:27.32, 1:27.45
Easy loop, 1:42.25

4.2 miles total, 24:02.69

Felt pretty good.  Other than first loop, I was right in the proper pace range the whole way.

2.5 mile cooldown, 15:14.

Slammed a cold chocolate milk after.   Cannot wait until this fall when it's much colder running weather.  This heat is hurting me.

AM, Easy run

Decided to run easy in the morning and do workout tonight.

4.5 miles(29:56) treadmill.  Not really going to matter when I get the workout in.  It's not going to be hard and my legs will still be tired from Monday's long run for the race Saturday anyways.

Tomorrow's plan

Plan is 5x .56 miles at about 5:10-5:15 pace with .28 rest.  Light workout since race is Saturday. 

Then I need to get in a few miles in the PM.

Easy run

4.6 miles on treadmill, 30:02 after sleeping for 13 hours.

Legs were still a little tired from 20 miler from a couple days ago so I kept the pace between 6:30 and 6:40 pace with no pickups other than the last minute at 5:27 pace at 2% incline to wake legs up for light workout tomorrow morning.

Easy run

Worked overnight,  Slept until 1, got up for an easy 4 miles outside, 27:11, back to work at 3.

Long run

20 miles on the treadmill, 1:59:01.

First 13.1 miles at 6:00 pace, 1-1.5% incline.  Felt pretty easy, just cruising.

Then 3x 9:00 at 2-3% incline, every 3:00 getting faster.  Took 3:00 at 6:00 pace at .5% between for my rests.

Last mile at goal marathon pace, 5:35 at 1.5% incline.

1152 feet of elevation gain.

Bottle of water before I started.  Took down 4 bottles of water, and two packs of sports beans, during run.

Legs will probably be a little tired for 5 mile race this weekend, but goal is 27:00, so I should still be able to do that.  I hope I can at least.  Machias is a pretty fun course.  First mile is mostly downhill and flat.  Second mile is a beast and all uphill, sub 6:00 pace will be good for that one.  Last three miles roll with a downhill finish.  I've run around 25:30 on the course, so sub 27 minutes will be good now.

NE Harbor 5-miler the week after just rolls the whole way.  Its always the slowest out of the three 5-milers because you just never get a mile that gives you a break.  So 26:45 will be good.

Bangor is kind of like Machias except the first mile is flat, and the third mile mostly uphill with a short dirt path you have to run on.  But most of the last 2 miles are flat and downhill.  26:30 hopefully

I have no idea what the 12-k course looks like, but mapping it out it looks rolling.  Sub 40:00 will be good, especially after my highest mileage week.

Just need to stay healthy and I'll be in good shape for MDI.

Easy run

8.5 miles on the treadmill, 54:42.  Pickups every half mile.  Last quarter at 6% grade to wake up the legs good for tomorrow's long run.  Not sure what I'll do yet.  If I can get someone to bike along, I'll go outside.  If not, I'll use the treadmill so I can take plenty of liquids.  I drink two bottles just during a 7-8 mile run which really helps me recover..  Will do a good 18-21 miles with some long hills, probably 3-4x9:00 with each 3:00 getting faster and 3:00 easy between.  Probably sandwiched in between something else.  Haven't decided.

Plan through Sept. Races

August
13th- Easy run
14th- Long run with workout
15th- Easy run
16th- Easy run
17th- Light AM workout, easy PM run
18th- Easy run
19th-  AM Machias 5-mile race, goal sub 27:00, PM easy run
20th- AM and PM easy run
21st- Easy run
22nd- Workout-
23rd- Easy run
24th- Easy run
25th- Easy run
26th-  AM Northeast Harbor 5-mile race, goal sub 26:45, PM easy run
27th-  Easy run
28th Easy run
29th- Long run with workout
30th- Easy run
31st Easy run

September-
1st- AM easy run, PM workout
2nd- Easy run
3rd- Easy run
4th- Bangor Labor Day 5-mile race, goal sub 26:30, PM easy run
5th- Easy run
6th- Easy run-
7th-  Hiking Katahdin Mnt.  Easy run maybe.
8th-  Easy run

highest mileage week starts, Goal over a 100.
9th-  AM and PM easy run
10th-  12 mile trail race plus 10+ on trails after.  Medium effort.
11th-  3x easy run
12th- 3x easy run
13th- AM workout 16.3 miles at goal Marathon pace, PM easy run
14th- Easy run
15th- Easy run
16th- 12-k race, sub 40:00

Maybe a 6 mile trail race on October 1st.

Easy Run

5.6 miles on treadmill, 36:24.  Pickups every half mile.

Easy run tomorrow, then a long run on Monday.

Workout

2.2 mile warmup, 13:22.

4x60 seconds at 3-k effort.  Easy 60 seconds easy.

4x1.4 miles at 10-k effort.  Goal was about 7:30 for each.  Did easy 2:30-3:00 easy between which was plenty.

7:25.60
7:22.95
7:21.67
7:17.22

4x60 seconds at 3-k effort with 60 seconds easy.

2.2 mile cooldown, 13:32.

About 12.4 miles total.

Legs felt good.  Supposed to get out of work at 11:30 last night.  Ended up staying until about 4am.

67.33 for the week.

Easy run

Slept all day.  Got up at around 1, a couple hours before work and got in an easy 3.6 miles, 23:38 on the treadmill.

First mile at about 7:00 pace, then I brought it down a little and did some pickups.  Felt a lot better by the end, but with tomorrow to go I'll easily have over 60 miles for the week and I don't want to go too high too fast.

Tomorrow the workout is geared towards 10-k pace, but some quicker stuff in there too.

4x60 seconds at 3-k pace with 60 seconds easy.
4-5x1.4 miles at 10-k pace with 2-3 minutes rest, probably 1 easy loop.
4x60 seconds at 3-k pace with 60 seconds rest.

The next 6 weeks I've got three 5 mile races and a 12-k.  I always found these were great distances to help get in shape and make marathon pace feel good.

Easy midnight run

Didn't have a chance to run in the daytime.  Got out of work just after midnight.  Went out for a run in the dark.  Humid.  Legs are tired from yesterday.

3.6 miles, 25:34.

Hill Session

PM hill session.

Warmed up 1.5 miles(10:00) with a couple of pickups.

4 x 30,60,90,120 seconds at 4% incline.

First set at 6:00 pace, second at 5:56 pace, third at 5:53 pace, and fourth at 5:50 pace.

Equal rests at 1% incline at 6:40 pace.

6.4 miles(40:00)

1.5 mile cooldown(9:36)

1103 feet of elevation gain.

For 17.9 miles for the day, my legs feel pretty good.  At least I'll have some miles in my legs this week.  Workout Friday, 10-k type session.

Easy run

Easy 8.53 miles with Matt F.  59:11.  So nice in the rain.

Hill workout tonight.

Easy run

Easy 8.1 miles, 51:44, treadmill.  500+ feet of elevation gain.

Felt pretty good, so I went a little more than my 7.5 planned.

Tomorrow I'm going to get a morning run in and then a hill workout in the evening.

Because of a schedule change, I will be able to race the Machias Blueberry Festival 5-miler

So as of right now my race schedule is as follows.

August- Machias 5-miler

August- Northeast Harbor 5-miler

September- Bangor Labor Day 5-miler

September- 12-k, Stockton Springs

October-  MDI Marathon

2018-  

Mid Winter 10-miler

US 50-k championships

Cabot trail relay

Beach to Beacon 10-k

Easy run

3.1 miles on treadmill.  Real easy, 21:02.  Legs aren't sore from run yesterday, but definitely feel empty.  

I think Tuesday evening I'll do hill workout, probably 5x 4:00 uphill/4:00 downhill.  That way I get some strength, and speed in.

Long run

19 miles total(1:47:10)

2.5 warmup(14:49)

14 miles(1:16:56)  back and forth every .56 miles.  Stayed around 1:30-1:31(5:22-5:25 pace) for the tempo loops and around 1:34(5:35 pace) for the marathon loops.  It was only about 66 degrees, but it was so humid that by the end without water, I was pretty dehydrated.

Although this is flat as heck I did the same 14 miles in 1:19:16 about two weeks before Sugarloaf and this felt way easier today.  This week I'm going to get a good hill workout in and start doing some training runs on the MDI course.

2.5 mile cooldown(15:25)

Easy run

Got to bed around midnight, got called in for another DRE at 345am.  5th one this week.  Slept most of the day, got up by noon, and ran 7.6 miles, 49:52.  I really thought about taking day off, but I got it in.   

Managed 50 miles for the week,  10 weeks to go.

Long, hard run tomorrow.  I'm thinking about 30-k, with about 14 miles going back and forth between .56 at tempo pace/.56 at marathon goal pace. 

Feel like I'm in about 2:30 marathon shape right now for MDI.  That's all good, but not what I want.  I need to get the miles up and get the speed up the next 10 weeks.

Easy short run

My last 3 days off I've been called in to do 4 DRE's, so I ended up sleeping all day today.

Got up around 1, snuck in an easy 3.1 miles(19:58).  Now headed to work.

Easy run tomorrow, then probably a hard long run Saturday evening.  Sunday if the weather looks better.

Vvo2max work

2.2 mile warmup, 13:32

5x.56 miles.  Goal was to run them about the same as last time but make the recoveries shorter.

Last time I went
2:37.28
2:40.24
2:41.33
2:41.53
2:40.14
and did 1 loop easy in about 2:15-2:30.

This time I went

2:40.5
2:42.3
2:42.9
2:42.1
2:38.8

And ran rest loops in about 1:48-2:10.

Happy I didn't go out too fast on the first one like I did last time and I came back faster this time.  It was hot as heck out this time too.

2.2 mile cooldown, 13;36

Easy run

7.6 miles on carriage roads near Jordan pond house.  53:11.  About 85 degrees.  Forgot how hilly and loose the carriage roads are over there.