Sunday, November 28, 2010

You Know You are Hooked When...

My wife and I headed out for a chilly and unscheduled run this morning. This was partially a function of both of us feeling guilty/blah-y from the feasting we've been doing for the past couple of days.

Feast, you say? Yeah, including steaks, lobster, lobster mac and cheese, ice cream, pizza, hibachi, more ice cream, chocolate. Ugh!

However, the bigger drive is how hooked both of us have become on this running thing. It wasn't the best run for each of us, but we did it anyway, tried out some new cold weather gear and hopefully burned off some of that excessive consumption.

Mileage: 4.83
Time/Pace: 40:04/8:18
Avg HR/Max HR: 150/161
Elevation: 23
T/W: 36/windy

Thursday, November 25, 2010

YMCA Turkey Trot


New strategy this year. GET CLOSER TO THE FRONT!

I slipped in a few rows back of the front row. Great decision! I encountered none of the bottlenecking that I had in previous trots. My goal today was a "simple" 6:30 pace. 4 days after the marathon, I am showing no signs of fatigue or soreness. Well, at least not until I started running.

Within the first mile, I was feeling terribly winded, much more so than usual. About midway through mile 2, I just shut it down. My heart was racing much too high and I was just feeling sluggish. Oh well, marathon hangover?

Mileage: 5.00
Time/Pace: 38:31/7:45
Avg HR/Max HR: 190/211 (yikes!!)
Elevation: 78ft
T/W: high 30's, light drizzle, cold

Not my best 8K, but definitely the best Trot time, I've had in 4 years. What's and then back to training next week! New goals, new races, stay tuned....

Philadelphia Marathon

Wow! 23,000 runners between the half and full marathon. When I signed up for this race in April it was just after my first marathon, where I ran a 4:38. I put down that I thought I'd run 4:10 or so and that was the way I was placed in the starting corral. The gun went off at 7:00am, but I didn't even cross the start line for another 22 minutes!

As with all of my race goals, I am always trying to get faster. I feel as though I still have a good deal of speed and fitness to gain. Today I was shooting for 3:30-3:40, about an 8-minute pace.

The race started off a bit slow as I crossed the line with thousands of other runners, first mile 9:07, and feeling great. Midway through the 2nd mile the road opened up and I was off to set a steady 8:00/mile pace.

Philly is a pretty neat city. The miles passed by with relative ease as I enjoyed the sights of the city and the sounds of other runners and loads of spectators. I've dubbed this the "high-five" marathon, as everyone, EVERYONE (!) was giving high fives. I typically don't participate in this (germs!) but I had gloves on, so I figured, what the hell. I also was able to see a good deal of the city (obviously). We ran through the historic districts, parks, etc. The course did get a bit boring through a more remote part of Fairmount Park, but overall a nice course. The spectators were super, volunteers at the water stations also very organized. I had a sip of beer at an unofficial water station; that was a treat!

So back to the actual race.

Miles 1-17: no problems here, feeling good, splits: 9:07, 7:54, 8:09, 7:59, 7:57, 8:10, 7:55, 7:59, 8:03, 8:00, 7:58, 7:56, 7:59, 7:54, 7:56, 7:58, 8:00

Miles 18-21: starting to feel a bit winded. This was also the section of the course that was more remote and not too scenic, splits: 8:12, 8:20, 8:16, 8:10

Miles 22-end: hurting good now, but other around me suffering too, so I took some solace in that, Splits: 8:25, 8:39, 8:41, 9:00, 8:56

Great crowds for the last mile or so. I love how the bibs had the runners names on it. This was huge, hearing your name being called. It really got me to the end.

So totaling it all up....

Mileage: 26.48 (extra .28 according to GPS)
Time/Pace: 3:37:50/8:13 (8:18 at 26.2)
Avg HR/Max HR: 155/173
Elevation: 596ft
T/W: low 40's, cold
1895 out of 8941 finishers
270 out of 863 in my age group

PR'd by 15 minutes, very pleased with this. Only 27 minutes to a Boston Qualifying Time. Congrats also to my wife who ran the Rothman 8K the day before, also a personal best time. Thanks also to my father-in-law, Karen, sister-in-law and her kiddies for coming out and braving the chilly weather and sore feet to cheer me on.

Now I'm anxiously searching for my next marathon. If anyone has suggestions for a Jan-Feb marathon in the Northeast, please let me know.

Thursday, November 18, 2010

Final Run Before Philly

Today, I put in my last 5 miles until I step off in Philadelphia. I'm feeling very good. My legs feel strong, no major ailments and my confidence is high. I'm thinking that I will be satisfied with anything between 3:30 and 3:40.

Today's Mileage: 5.00
Time/Pace: 40:06/8:01
Avg HR/Max HR: 147/161
Elevation: 333ft
T/W: 40, drizzle, wind

Tuesday, November 16, 2010

Taking It Easy

I've learned the hard way this year when to push hard and when to rest. I've been tapering my mileage for the past few weeks in preparation for the Philadelphia Marathon this Sunday. This week is very light mileage. I have only scheduled two-5 mile runs, even though my mind and body are craving more.

Mileage: 5.00
Time/Pace: 40:52/8:10
Avg HR/Max HR: 144/161
Elevation: 186ft
T/W: 40's, fog

Saturday, November 13, 2010

Lindsey's Legacy 5K

My final race before the Philadelphia Marathon next weekend and my body was craving a run. I didn't run a scheduled 6 miles on Thursday, as a long day of work just wouldn't allow. A few weeks ago I ran a 5K in exactly 20:00, so my goal was for 19:anything. I settled on targeting a 19:40 (6:20/pace).

I ran this race last year and so I was familiar with the terrain (virtually flat compared to my training runs for the past couple of months.) The first mile, was tougher than I thought it would be. I could feel my heartrate being very erratic and finished mile 1 with a 6:30 (shooting for 6:25 on mile 1). Not pleased, I turned it up a notch as we hit the trail along the Niagara River and completed mile 2 at 6:13 (goal: 6:20). I was hurting now, but kept saying over and over in my head, only one mile, only one mile. I focused on keeping my strides short and quick and tried not to look at my watch too much. I also focused on catching one person at a time and this seemed to help a ton! I finished mile 3 in 6:22, then sprinted to the line. As I came around the corner for the final stretch I saw the clock 19:30, and I knew I did it. I finished in 19:46, ah, success! 2nd in my age group, 26th overall.

Mileage: 3.10
Time/Pace: 19:46/6:22
Avg HR/Max HR: 176/211
Elevation: 29ft

Congrats to my wife too, who shaved another 2+ minutes off of her personal best. She is looking stronger everyday. Soon enough she'll be marathoning too!

Wednesday, November 10, 2010

Definitely Into Taper Now

I'm in full taper mode for the Philadelphia Marathon in two weeks. This week will be, only (yeah I know) 29 miles. I'm looking forward for the 5K at the end of the week and hoping for a time that begins with 19.

Mileage: 6.00 (treadmill)
Time/Pace: 49:00/8:10
Avg HR/Max HR: 147/165

Mileage: 14.00
Time/Pace: 2:12:43/9:28
Avg HR/Max HR: 145/164
Elevation: 923 ft
T/W: low 40's, felt really cold as the sun went down, brrr.

Check out my elevation chart from today's long run. Like Tony Horton from P90X, "Hills, I hate them, but I love them!"

Sunday, November 7, 2010

Week of 11/7 Runs

This week is the first in a 3 week taper to the Philadelphia Marathon.

Mileage: 18.00
Time/Pace: 2:52:01/9:33
Avg HR/Max HR: 141/161
Elevation: 1520 ft

Good long run. The course I took has one pretty nasty 3-mile climb, but is balanced well with some downhill work.

Sunday-5 Mile Tempo
Mileage (w/wu&cd): 7.00
Tempo Splits: 7:15, 7:17, 7:16, 7:20, 7:12
Time/Pace: 53:45/7:40
Avg HR/Max HR: 150/164
Elevation: 141ft

Tempo work on flatter land, so much easier than the hills, duh, right?

Wednesday, November 3, 2010

Brrrr...It's Cold Out

Three layers this morning, high 20's and frosty! I need to get a better pair of gloves. The pair I have now just aren't going to cut it.

Mileage: 7.00
Time/Pace: 57:54/8:16
Avg HR/Max HR: 143/155
Elevation: 525ft

Tuesday, November 2, 2010

Speed Work & Hills

Perfect day for speed work, crisp and cool. Why not do them on some rolling hills? Won't hurt that much, right? Eh....

Splits (10 x 800 @ 3:30): 3:30, 3:31, 3:32, 3:25, 3:30, 3:29, 3:28, 3:30, 3:31, 3:31

Ugh...hills are nasty, nasty, nasty...but good for me right? Kinda like broccoli and brussel sprouts.

Total Mileage (w/wu&cd): 10.24
Time/Pace: 1:25:07/8:18
Avg HR/Max HR: 147/163
Elevation: 468ft (doesn't sound like a lot, but it felt like it was)