Running The Road Blog

This morning was a lactate interval workout. I did a 3 mile warm up then 4 x 1 mile with a GP of 8:32/8:43 with 4 x .5 mile walk/jog recovery between each. The weather was very warm and humid (dew point already in the 70’s) so wasn’t to confident about hitting my goal pace zone. I didn’t feel too bad during the warm up, but for the first mile interval I felt very sluggish and the pace felt hard and wasn’t able to reach the goal pace. The first interval ended at a pace of 8:47, close, but didn’t feel I would be able to push any harder so decided to shoot for around 8:50. Did my recovery w/j then started the 2nd interval. This time the pace didn’t feel as hard and was actually able to bring it down to 8:27 and didn’t feel I was pushing any harder than the first interval. The next two intervals were much the same at 8:22 and 8:28.

I’m not sure why the improvement over the first mile considering the way I felt and the weather being so warm and humid, but I was glad to have a successful workout when things were not looking to promising. I think my body just needed a little extra time to get in gear this morning because of the humidity. I’m also acclimating well to the hotter and more humid weather because I’m not suffering nearly as bad when the temp and dew point rise to such uncomfortable levels.

9 total miles for the day and the average LT interval pace was 8:31

Tomorrow is a 13 mile medium long run and the forecast is for cooler temps and less humidity.

Enjoy every step!

Al

• "I always loved running…it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."
  Jesse Owens

My last post was on July 7th and here it is the 11th already. Time slips by so quickly.

My training runs have been going well some better than others usually due to a combination of work and the heat and humidity. Last Friday was an 11 mile medium long run that went really well then a 5 mile recovery run on Saturday that went well also. Kept the recovery run to a very slow pace to keep the working heart rate at or below 125. Hit 127 once when I wasn’t paying attention, but ended with a 119 overall average.

Sunday was my long run day and I had a very good 18 mile run! The forecast was for more heat and humidity so was sure to get an early start. I was out and running at 5:30 am and finished up at 8:34 am so finished well ahead of the heat. My run began at my home and ended at Sandy’s (my niece) home. Depending on the route you take it’s 7 to 8 miles by car so I did a huge loop so that when I reached Sandy’s home I had 18 miles worth of running.

This week is similar to last week, but with a few more miles added to some of the training runs with Sunday being a 20 mile long run and a total of 60 miles for the week. After this week I’ll do a recovery week to give the body a little more opportunity to absorb some of the affect of the training.

Enjoy every step!

Al

• “You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.”
  Steve Prefontaine

Yesterday I did 13 miles. It wasn’t a bad run, but didn’t do well at work. Was feeling really tired and my legs were very fatigued which doesn’t go well with having to be on my feet for 10 hours. I was so glad to crawl into bed last night! Today is my rest day from running and hopefully the legs will be in better shape tonight. Makes for a really long 10 hours when I’m really tired to start with!

Tomorrow will be a 11 mile medium long run and even though it is only 2 miles less than the 13 I did yesterday I usually handle 11 better during the work days. Just 2 miles can make a big difference!

Enjoy every step!

Al

• "I prefer to remain in blissful ignorance of the opposition. That way I’m not frightened by anyone’s reputation."
  Ian Thompson

The humidity was down a little this morning making for a better run. I did 9 miles with 10 x .1 meter strides with the same distance for recovery between each one. Tomorrow I’ll be doing 14 miles which is tough being in the middle of the work week and I don’t get much sleep before the run. Hopefully the weather will cooperate.

Enjoy every step,

Al

• "Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?"
  Peter Maher

No work, no running today! Just going to relax and take it easy and hopefully recover some more from Sundays brutal 15 miles in the heat and humidity. I have a good amount of miles (58) to do over the coming week and hopefully I’ll be up to it.

Hope everyone has an enjoyable 4th, I know I will!

Enjoy every step!

Al

Isaiah 40:31 NIV
³¹but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Week two of training is complete and was a good week except for the heat and humidity for Saturday and Sundays run. Did 15 miles today and it really took a lot out of me. Pretty well shot for the rest of the day.

Wednesday I did a 13 mile medium long run then had a rest day on Thursday. Friday was a 11 mile medium long run then 5 miles on Saturday and with the heat and humidity it felt like 10.

The weather forecast is showing 80’s for next week which I can handle if the humidity is down. Have 58 miles planned for next week and will sure help if the weather improves!

Enjoy every step,

Al

• "The will to win means nothing if you haven’t the will to prepare."
  Juma Ikangaa, 1989 NYC Marathon winner

My workout for this morning was a 3 mile warm up then 4 x 1 mile @ 8:32/8:43 goal pace, w/.5 mile walk/jog recovery between. Been awhile since I have done any LT repeats so was really feeling the fatigue towards the end of each mile, but finished them all at goal pace. Actual paces were 8:34, 8:32, 8:41 and 8:30.

Enjoy every step,

Al

• "The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy. It is not age; it is not diet. It is the will to succeed."
  Jacqueline Gareau

June 27 2011

Not a bad first week. Most runs went well, but Sundays 17 mile long run was a struggle. Just one of those off days. Finished up the week with 45 miles.

This weeks goal is 53 miles with the usual base (strength) building type running.

Enjoy every step,

Al

July 18, 2010

It’s been a while since I have done a blog on my training. Just been so busy lately with trying to keep up with work and the other normal everyday activities and along with all the training time it leaves me very little time for anything else. I barely have enough time for sleep. If I’m not out running I’m inside eating food, food, lots and lots of food! I spend more time in the kitchen than anywhere else in the house!

Anyway, my training is going really well! I continue to see improvements although they are harder to come by as I become more fit. My endurance has improved greatly, but still needs to be improved on for a strong finish in the Chicago marathon. I have plenty of time to work on that and my goal marathon pace as my weekly volume in miles continue to grow. I plan on peaking at 65 miles if I can handle it. It’s more of a time constraint issue than being able to handle it though. It would be nice if I could do two a day runs, but that’s just not possible on the week days. And the weather has been brutal ( heat and humidity ) but I have been acclimating to it fairly well.

I have a short 5 mile easy run to do this morning and that will wrap up this weeks training. It was a recovery week with 43 miles for the week. Saturday I did 10 miles with the last five miles at BQ pace and handled it fine.

Next week is 59 miles with a 20 miler preferably on Saturday, but will move it to Sunday if I have to work. Always having to adjust for work. Work is my major obstacle right now and makes it very hard to get the needed sleep with having to work a second shift and put in the overtime when needed, but the bills have to be paid so work it is.

Enjoy every step!

Al

PS

Just returned from the 5 mile recovery run. It’s nice to go out and do a few miles where the only goal in mind is to keep it SLOW and EASY! Gives me time to pray, meditate and take in what’s going on around me and all that God has created. To reflect on previous training runs and to contemplate upcoming workouts. Also gives me time to focus on the ole body for anything that doesn’t seem quite right and to pay attention to form.

June 23, 2010

Was feeling pretty good this morning and didn’t feel any undue fatigue from yesterdays tempo run, but the heat and humidity was terrible this morning ( 75 @ my 8:30 start and the dew point was already 72) so that added some extra effort to the run.  Avg pace for today was 9:58 and that was about as fast as it was going to get!

Tomorrow is a treadmill workout so I can do some hill work using the incline.

Enjoy every step!

Al