60+ Continues

This week started really well...The long run on Battle Road was extremely comfortable - and being able to handle 16+ at a 7:4x pace comfortably is something that has me really excited for the new year. I've given myself plenty of time to prepare for Boston and Big Sur, which is probably a wise choice, and so far I'm feeling pretty darn good about my start.

I also ran a handful of doubles to start this week. After the Sunday long run, I went for a 4 mile shakeout in the evening with the dog. Then on Monday I had an active-recovery-double of 4 in the afternoon and 6 in the evening.  Both runs at a very easy pace.

Tuesday was the company holiday party, and I would have preferred to get in my normal hill workout - but I had to adjust and so I ran a handful of repeats during lunch, then took the pooch out after work to get him some exercise...which also served as a good shakeout for me.

I've yet to write out my full training schedule, but so far I'm enjoying the Tuesday/Thursday/Sunday routine I have going. At some point I'll start alternating tempo runs and hill workouts, but for now I think the hills are serving me well.

Sunday

9-Dec

14.0

18.0

Long Run

0:07:42

20.31

16.28m on Battle Road w/CSU in the morning - a little sluggish to get started, otherwise a good run. 4.03m shakeout in the evening.

Monday

10-Dec

6.0

6.0

Recovery Double

0:08:10

10.17

4m in the afternoon, 6m in the evening. Shins were a little tight - iced post run.

Tuesday

11-Dec

5.0

10.0

Hills/Tempo

0:07:44

10.18

Three hill route at lunch w/repeats on heartbreak, ~7m tot. 3+ w/Raleigh after work. Left knee issue.

Wednesday

12-Dec

4.0

6.0

Recovery

0:08:18

4.00

Recovery. Left knee still an issue.

Thursday

13-Dec

10.0

10.0

Intervals

13.13

200/400/600/800x2/600x2/400x2/200x2 - tough workout, but I was just about where I wanted to be. Knee and shin are on the verge of being an issue.

Friday

14-Dec

4.0

4.0

Recovery

0:08:13

6.04

Three hill route during lunch. Heavy legs today.

Saturday

15-Dec

4.0

6.0

Tempo/Moderate

0.00

Shin was bothering me all day. A reluctant day off.

Thursday splits: 200-0:37, 400-1:17, 600-2:00, 800-2:48, 800-2:51, 600-2:06, 600-2:06, 400-1:15, 400-1:16, 200-0:35, 200-0:34

Total: 63.83 miles...stupid reluctant day off, I was so close to 70!!!!

It IS Marathon Training

"Dear Patrick Bugbee, This is to notify you that your entry into the 117th Boston Marathon on Monday, April 15, 2013 has been accepted..."

"Dear Patrick, Congratulations! You are now registered for Big Sur International Marathon. Please check the event's official website for updates: http://www.bsim.org/. You are now successfully registered for the 2013 Boston 2 Big Sur Challenge..."

Awesome.

This Looks Like Marathon Training

At this point, there's a lot of time before any race in the spring. And I'm happy about that. This gives me a chance to try and push my training mileage.

And so the goal between now and, say, sometime in January, will be to run often. I'll try to do some interesting workouts, long runs, hill repeats, and maybe a Fresh Pond race here or there - but the only thing I'm really concerned about is mileage.

With that in mind, I was able to hit 65+ miles for the past week. I think that might be a new high water mark...



On to the data!

Sunday

2-Dec

16.0

16.0

Long Run

0:07:36

16.26

Battle Road w/CSU. Eli came along for a solid 9 miles as well. Legs weren't all there, but it was a nice effort.

Monday

3-Dec

4.0

6.0

Recovery Double

0:07:57

10

5 at lunch & 5 in the evening. Afternoon run was slow, felt much better in the evening but I tried to take it easy/recovery.

Tuesday

4-Dec

5.0

10.0

Hills

11.04

5m warm up, 10 repeats on heartbreak, ~2.5+ cooldown. Warm up was very slow and my shins were bothering me quite a bit. Massaged out some knots before the repeats and was good to go.

Wednesday

5-Dec

4.0

8.0

Recovery

0:07:56

4.01

Recovery run.

Thursday

6-Dec

7.0

10.0

Intervals

12.21

(400/600/400/200/200)x2/800/600/400 - I added the last three, and most of the workout went well. A probably just-a-little-too-hard of an effort though.

Friday

7-Dec

6.0

6.0

Moderate

0:07:57

6.14

Three Hill route. Felt pretty crappy.

Saturday

8-Dec

5.0

5.0

Recovery

0:08:26

5.48

Recovery run w/3 strides to finish up.

Thursday splits: 400-1:17, 600-2:00, 400-1:19, 200-0:37, 200-0:36, 400-1:19, 600-2:03, 400-1:20, 200-0:38, 200-0:35, 800-2:47, 600-2:04, 400-1:18

I'm happy with that week.

Post Marathon - Getting Back Into It

With the Cape Marathon about a month ago, I've been able to take a look at my training to see what went wrong in addition to get back into it.

I don't want to dredge up the crappy finish too much, but the big issue I've noticed with the training is the lack of quality long runs. I basically started training in earnest 10 weeks out (just a few days after the BUDA tournament), and 10 weeks simply wasn't enough time for me. I also should have run a lot more 16+ long runs. I had respectable mileage throughout the 10 weeks, but a lot of that came from doubles. In retrospect, I think the doubles would best serve me as recovery runs - not a way to hit X miles for the day.

With that in mind, training towards something in the spring slowly started just the week after the Cape. Next time around if I crash, it will not be due to a lack of training, long runs, or anything else.

Sunday		4-Nov		Moderate		0:07:38		7.02		Warm up w/Raleigh then around the Charles.
Monday		5-Nov		Rest		0:07:27		7.5		Three Hill Route during lunch. Couple miles and gym in the evening.
Tuesday		6-Nov		Intervals				10.1		M800/400/1000/1200/1000/400/M800
Wednesday		7-Nov		Recovery				0		Rest
Thursday		8-Nov		Hills				10.01		Hill repeats on heartbreak.
Friday		9-Nov		Recovery		0:07:37		1.07		Easy jog with Raleigh
Saturday		10-Nov		Moderate		0:08:07		6.09		Jog to the Harvard track, drills 3x100m (13.69, 13.35, 13.58), jog home.
Sunday		11-Nov		Recovery		0:08:13		8.13		Recovery run.
Monday		12-Nov		Rest		0:07:26		8.04		2m w/Raleigh in the afternoon. Evening: 1m-easy/1m-hard/1m-easy/1m-hard/1m-easy/.5-hard/.5-easy.
Tuesday		13-Nov		Intervals				10.76		800/1200/800/600x2/400x2/m800 - I was trying to hit 5:40 pace for the 8's and 12's, and was pretty dead on, and aiming for between 5:00 and 5:20 for the 6's and 4's and hit that as well.  Tough workout, but went well.
Wednesday		14-Nov		Rest or Recovery		0:07:40		6.05		Three Hill Route.
Thursday		15-Nov		Hills				10.07		Hill repeats on heartbreak.
Friday		16-Nov		Tempo				1.03		Jog to and from gym. Ankle bothering me - cross train.
Saturday		17-Nov		Rest or Recovery				6.09		Fresh Pond race in 14:41 (5:58/mile). Tendonitis didn't bother me until the cooldown, but it's still there.
Sunday		18-Nov		Long Run		0:08:15		12		Resting for most of the day then went out with Raleigh and decided I'd hit the mileage. Tendonitis in my ankle since Sunday still bothering me.
Monday		19-Nov		Rest				0		Rest.
Tuesday		20-Nov		Intervals		0:08:09		8.59		400/200x4/400 - CSU doesn't do the track workout during Thanskgiving week so I just jogged to the track to do a quick speed-focused workout on my own.
Wednesday		21-Nov		Rest or Recovery				0		Travel.
Thursday		22-Nov		5k				6.06		18:41 for the 5k - my watch had a different time by 14 seconds, but regardless this was a crappy race. Not write-up worthy.
Friday		23-Nov		ADATTFG				0.48		Started to do a warm-up before football, but stopped short due to the tendonitis in my ankle.
Saturday		24-Nov		Rest or Recovery		0:07:43		4		Easy.
Sunday		25-Nov		Long Run		0:07:46		13.1		Never felt comfortable. Ankle still an issue.
Monday		26-Nov		Double		0:08:02		6.08		No time for a double, just did an easy 6.
Tuesday		27-Nov		Hills				0		Lots of driving today and the ankle is still bothering me. Vacation/kitchen week anyways, so this day off made sense.
Wednesday		28-Nov		Rest or Recovery				10.1		4m in the a.m., 6 in the p.m. Evening workout was a 2 mile warm up then the final 4 at about a 6:30 pace. Ankle still an issue, but legs felt ok.
Thursday		29-Nov		Intervals				11.5		(200/200/400)x4/800.  Long warm up, hard workout, long cool down.  Solid.
Friday		30-Nov		Rest or Recovery		0:07:38		8.14		Three hill route at lunch. Easy   w/Raleigh after work.
Saturday		1-Dec		Rest or Recovery		0:08:12		3.14		Ankle is still pretty tender - just an easy jog before tomorrow's long run. Cross training/core at home afterward.

Total weekly mileage of of 41, 50, 31, 52. Weekly long runs start now.