Hitting The Trail Again

After a two week break, I made my way back from my house to the Lakefront Trail. There was about a half inch of freshly fallen snow on the ground. 

As I got closer to the lake it started to snow again. 

It really feels good to be back running after my layoff,

   

especially since this is my favorite time of year to run.

Right  now, I'm just enjoying getting back into the swing of things and enjoying the fresh air and the fact that my legs can still move at a good clip. A relaxing run like this makes me not miss the emphasis on running lots of marathon pace miles, followed by an intense track workout. Maybe I should come up with a new training plan...

Boston Marathon Track Workout #4 - Faster

On Tuesday, I ran six miles at marathon pace (6:52) or better. A week ago, I only ran five at marathon pace. I consider these "tempo" runs to be the hardest workouts of the week. So with only 48 hours to recover from my tempo run, I headed over to the track this morning for my fourth speed workout.

Is this the last bit of snow for this winter?

Track was crowed, three whole people...

and a dog!

In the middle of my intervals

Graffiti Wall near the Track

As mentioned in previous entries, in the Hansons Brooks marathon training plan the speed training calls for me to run interval distances at 10k pace for a total of three miles. But, no single interval can be greater than one mile (i.e 1600m). Instead of running the minimum number of intervals as I had done in the past few weeks, I decided to change things up a bit. Here are my results:

Last Week:

1.75 mile warm-up

1600m @ 6:18/mile pace (400m recovery)

1600m @ 6:17/mile pace (400m recovery)

1600m @ 6:07/mile pace

1.75 mile cool-down

Average Pace: 6:14/mile

Today:

2 mile warm-up

1200m @ 6:09/mile pace (400m recovery)

1600m @ 6:01/mile pace (400m recovery)

1600m @ 5:59/mile pace (400m recovery)

400m @ 5:49/mile pace 

1.75 mile cool-down

Average Pace: 6:02/mile  

Ducks in the morning

Waterfall

My version of "Seen on a Run" 

Ducks on the move!

North Branch sunrise

Rockwell "L" Stop

Analysis: For the last few weeks I was stuck on an average pace of 6:14/mile at the track, and today my average plummeted to 6:02/mile. I simply added an extra, short interval at the end of my workout and more importantly, I cut back the first interval from one mile to .75 miles and presto! I am magically faster. I have always struggled with my first interval at the track, as it takes a while for me to hit my stride. So, I theorized, why not make the first interval a little shorter? I guess it worked. A few thoughts:

1. The McMillan Running Calculator, says the 10k pace is for a 2:59:59 marathon is 6:10/mile. So my 6:02/mile pace this morning would indicate I have arrived. Realistically, I am not 6:02/mile 10k runner, but I would say I am on my way!
2. The weather was not very cold nor windy today. Track was 99% clear of snow and ice, so the conditions were more favorable than last week.
3. I ran 50 miles last week and am on pace for 60 miles this week, so I am adding distance along with this speed. This may have helped me hold the faster pace.

These signs have sprung up around town
 and make crossing the street on my runs a lot easier, as
some cars actually stop now!

One More Thing: .Could not find my heart rate monitor strap to measure my effort at the track. Still looking...

Boston Marathon Track Workout #3 - Getting Faster?

On Tuesday, I ran five of ten miles at marathon pace (6:52) or better, which I consider a kinda big deal, since perhaps the key of marathon training is to get used to running lots of marathon pace miles. So, two days later, how would I fare with my track workout?

Tuesday, I ran 5 marathon pace miles

Well, for starters, what should have been my fourth track workout, was only #3. I skipped my track workout last week, but I was in Florida, taking a short break from running. While there, I did manage to lift weights and swim laps to maintain my fitness. Anyway, this morning, I got a late start, so I had to run quickly to the track and not mess around once I got there.

The Hansons Brooks marathon training plan, speed training calls for me to run interval distances at 10k pace for a total of three miles. But, no single interval can be greater than one mile. Again, as in workout #2 two weeks ago, I chose to run the minimum number of intervals (which is three). Here are my results:

At the track two weeks ago...

Two Weeks Ago:

2 mile warm-up

1600m @ 6:22/mile pace (400m recovery)

1600m @ 6:12/mile pace (400m recovery)

1600m @ 6:08/mile pace

2 mile cool-down

Average Pace: 6:14/mile

Today:

1.75 mile warm-up

1600m @ 6:18/mile pace (400m recovery)

1600m @ 6:17/mile pace (400m recovery)

1600m @ 6:07/mile pace

1.75 mile cool-down

Average Pace: 6:14/mile

Analysis: I am always amazed at how similar my interval times are week to week. Average pace for both workouts was exactly 6:14/mile. Solely based on my times, it may appear that I'm not making progress. However, if I look at the big picture:

1. I'm logging more weekly miles this week vs. two weeks ago
2. I ran more marathon pace miles this week, than I did two weeks ago
3. It may have been slightly colder/windier today. The track also had a little ice/snow.

So even though I am still running the same 6:14/mile in my speed workouts, I am doing so on more tired legs in less speed-favorable conditions.

One More Thing: I looked up on the McMillan Running Calculator, what the 10k pace is for a 2:59:59 marathon and it's 6:10/mile. So, I just need to drop four seconds/mile to be on target! I have five more weeks to get there, because at that time speed training switches over to strength training.

Boston Marathon Track Workout #2

I had to move up my weekly Boston Marathon track workout to today, as I am unable to do a track workout on Thursday. I wasn't sure how my legs would react to running fast so soon after my race on Saturday. Anyway, this was my first real Hansons Brooks "speed" workout where the goal is to do a total of three miles of 10k paced intervals with no single interval more than 1600 meters. Today, I decided to do the minimum number of intervals to get to the three miles, which was:

 3 x 1600 @ 6:20/mile pace (with 400m recoveries).

Mid workout at the track

So with that goal in mind, I hit the track and did this:

2 mile warm-up

1600m @ 6:22/mile pace (400m recovery)

1600m @ 6:12/mile pace (400m recovery)

1600m @ 6:08/mile pace

2 mile cool-down

Track workouts seem like an uphill climb for the first few laps...

you start chugging along, fighting to get your speed up...

and as they progress, you get faster...

 then they don't seem so bad as you start to fly around the track...

and soon enough they're over, and you're on your way home!

Analysis: Mission accomplished. My legs responded admirably at the track despite having run a 10k on Saturday. My goal was to run all three intervals at 6:20/mile and I actually averaged 6:14/mile. I felt like I could run another mile or two at the end when normally I am pretty fatigued. Maybe I'm getting stronger? Maybe a Tuesday track session suits me better than a Thursday session? Maybe I had a breakthrough at the 10k on Saturday? In any case, I'll see if I can keep this fitness level up. I will run at least a couple of miles tonight in order stretch out my legs and get some extra mileage.

Boston Marathon Training Starts Tomorrow

Tomorrow, I start my 18-week training cycle for the Boston Marathon in April. I took last week off from running and I am now feeling 95% healthy. After running 40 easy miles this week, I feel completely refreshed. I am ready to tackle whatever plan I come up with. As I make last minute adjustments to my training calendar I am left to wonder:

• Is my goal of a sub 3-hour marathon too aggressive? Should I just run Boston to say I ran Boston, enjoy the experience and not risk an injury which will sideline me?
• Which workout on the calendar (if any) could be my undoing (i.e. I push too hard and have to sit out for a few days/weeks)?
• Am I planning on running too many miles each week or not enough?
• Will I really be able to run the three tempo runs in weeks 15, 16 and 17 (my peak mileage weeks) which call for 10 miles a piece at marathon pace (6:52/mile)? 
• Will I really be disciplined enough with my sleep and eating habits to accomplish my goal?

That said, I am super excited to get started. I am hoping for lots of cold and windy workouts which will make me stronger and more battle hardened.

Winter by the Lake (Jan, 2012)

I want the workouts to be just tough enough that I won't fear a 6:52/mile x 26.2 pace and not too tough that I won't be able to recover for the next workout.

 But for a few weeks this winter, I really want it cold, and I want to run against strong winds whipping off of the lake. 

A training wish for a few weeks of this type of weather.

These are the kind of winds which gust in your face and make you fight for every step. Sometimes it's an absolute struggle to run 10 minute miles. Those type of training conditions gave me my half marathon p.r. in May 2010 and my marathon p.r. in March 2011. They will hopefully bring me a new marathon p.r. in April 2013.

Despite all of those lingering training questions, as of tomorrow morning, I will throw my full confidence behind whatever plan I have in place. Then I'll put my winter gear on, lace up my Mizunos, start running, and I don't plan on slowing down until April 15th!