Week nine is in the books.....I have a slight ankle/shin problem coming out of week nine. Recovery week is next - so I may take an extra rest day to try and recover from this. Hopefully things will feel better before Niantic Half Marathon on the 26th. Here are the totals for week 9 - half way to Philly!
Total runs: 6
Total distance: 51.25 mi
Total time: 7:18:55
Average pace: 8:33
Highlights
-18 miler w/12 at marathon pace with Alecia
Lowlights
-stupid ankle/shin issue
Sunday, September 19, 2010
Sunday, September 12, 2010
Week 8 Recap
Well week 8 is over, 1/2 way to Philly....(I may go out tonight for a few miles) ......here is how it went.
Total runs: 4
Total weekly distance: 48 miles
Total weekly time: 6:51:47
Average weekly pace: 8:34
Highlights:
- New Haven 20k Race on Labor Day
- 20 miler on Saturday
Lowlights:
- Wednesdays 9.5 miler - blech
- Allergies still lingering around
- Coming up short on my weekly planned mileage (even if I go out tonight for a few)
Total runs: 4
Total weekly distance: 48 miles
Total weekly time: 6:51:47
Average weekly pace: 8:34
Highlights:
- New Haven 20k Race on Labor Day
- 20 miler on Saturday
Lowlights:
- Wednesdays 9.5 miler - blech
- Allergies still lingering around
- Coming up short on my weekly planned mileage (even if I go out tonight for a few)
Saturday, September 11, 2010
20 miler #1 of 3
Ran again with Chuck (who I ran with Monday at the New Haven 20k)....and as usual it was a fun run. Even around mile 18 when things started to get sore and a bit painful I was glad to have Chuck around.....it would have been so easy just to either stop or mail it in and slow down to a crawl. He was running his last 20 miler before Portland (ME) Marathon - and wanted to go 22 but it wasnt in the cards for him today. Im glad to have this first 20 under my belt and kind of look forward to the next one. Today was the furthest I have run in almost a year....since the Cape Cod debacle......but we wont talk about that. Off to the Norwalk Oyster Festival....
Total Distance: 20 miles
Total time: 2:55:23
Avg Pace: 8:46
http://connect.garmin.com/activity/48505234
Total Distance: 20 miles
Total time: 2:55:23
Avg Pace: 8:46
http://connect.garmin.com/activity/48505234
Friday, September 10, 2010
5 miler - with 1 mile on and 1 off
After a rest day yesterday, I decided to head out this morning for a whatever 5 miler. (I thought about going out after dinner - but my wife who is much wiser than me, told me I should just rest, get healthy, get some sleep and go in the morning. I knew her PhD would come in handy with my running some day).
The whatever run is what I call the - I'll make up what I do once I get out there. As soon as I stepped outside and felt the lovely cool air I felt rejuvenated and ready to run...hard. But with the first 20 miler of this marathon training tomorrow I knew I shouldnt go all out hard for too long. So I decided on one mile on and one mile offs. The first mile I held back a little just in case the On/Off idea wasnt right. From there I slowly pushed the pace on each on segment.
Overall I felt good - most of my allergy issues seem to disappear while I'm running (except for the super dry throat). I'm probably going to come up short this week on mileage - but I'm hoping the quality of my runs makes of for the missing quantity. Happy Friday everyone!
Total distance: 5 miles
Total time: 41:35
Average pace: 8:19
Avg Hr: 158
Max Hr: 179
Splits
8:03 / 147
9:03 / 149
7:39 / 165
9:48 / 155
7:00 / 176
http://connect.garmin.com/activity/48356043
The whatever run is what I call the - I'll make up what I do once I get out there. As soon as I stepped outside and felt the lovely cool air I felt rejuvenated and ready to run...hard. But with the first 20 miler of this marathon training tomorrow I knew I shouldnt go all out hard for too long. So I decided on one mile on and one mile offs. The first mile I held back a little just in case the On/Off idea wasnt right. From there I slowly pushed the pace on each on segment.
Overall I felt good - most of my allergy issues seem to disappear while I'm running (except for the super dry throat). I'm probably going to come up short this week on mileage - but I'm hoping the quality of my runs makes of for the missing quantity. Happy Friday everyone!
Total distance: 5 miles
Total time: 41:35
Average pace: 8:19
Avg Hr: 158
Max Hr: 179
Splits
8:03 / 147
9:03 / 149
7:39 / 165
9:48 / 155
7:00 / 176
http://connect.garmin.com/activity/48356043
Monday, September 6, 2010
New Haven Road Race 20k - Official Race Results
Official Results
Place: 667
Div: 137
Bib: 380
Age: 34
Gun time: 1:37:54
Chip time: 1:37:14
10k Split: 49:25
Gun Avg: 7:53
Chip Avg: 7:49
http://www.jbsports.com/Newhaven20k2010.htm
Place: 667
Div: 137
Bib: 380
Age: 34
Gun time: 1:37:54
Chip time: 1:37:14
10k Split: 49:25
Gun Avg: 7:53
Chip Avg: 7:49
http://www.jbsports.com/Newhaven20k2010.htm
New Haven Road Race 20k - Race Report
Hello Week 8!
Today was the New Haven Road Race 20k. I had no idea how today would go since I ran 18 just two days ago and the last few days allergy-wise have been miserable. I figured I wanted to be around 8:00-8:24 per mile. Woke up around 6am - had some breakfast, got myself ready and walked to the green (~1.5 miles). Once I got there I to my number pinned to my shirt and the D-tag on to my Kinvaras. Chatted a bit with some Milford Road Runners at our tent - then off for a quick warm-up and potty stop. Once I got through the bathroom line - I had only a few minutes to get to the start.
I lined up a ways back and shortly after I got settled in a spot - the gun went off. I took it easy for the first 1/2 mile (I really had to as it was very busy). After the crowd cleared a bit I found a comfortable pace and tried to just sit on it. Just around mile four I noticed my good friend Chuck a few steps ahead of me. From that point on we ran the race together. He said he wanted to run 8s even - but that didn't happen. We seemed to alternate each mile which of us would push the other along. At a water stop at mile 10.5 or so he decided to take a breather and drink his drink instead of spilling it all and he waved me on. As I made the final turn down Whitney I saw my wife and son in the crowd. I made a quick detour to give my son a kiss - then back to the course I went. Once back on the course I started looking for Chuck again - seeing he was only 20 feet or so behind me I held up until he caught up to me. We finished together which was great.
Overall I felt great - esp coming off the 18 miler. I figured I could have picked up the pace a little overall but running with a friend today and having fun was what it was about.
Garmin Times
8:02
7;49
7:49
7:39
7:50
7:43
7:38
7:56
7:40
8:06
7:51
7:36
3:31 (for .49 miles @ 7:14 pace)
http://connect.garmin.com/activity/47842084
Today was the New Haven Road Race 20k. I had no idea how today would go since I ran 18 just two days ago and the last few days allergy-wise have been miserable. I figured I wanted to be around 8:00-8:24 per mile. Woke up around 6am - had some breakfast, got myself ready and walked to the green (~1.5 miles). Once I got there I to my number pinned to my shirt and the D-tag on to my Kinvaras. Chatted a bit with some Milford Road Runners at our tent - then off for a quick warm-up and potty stop. Once I got through the bathroom line - I had only a few minutes to get to the start.
I lined up a ways back and shortly after I got settled in a spot - the gun went off. I took it easy for the first 1/2 mile (I really had to as it was very busy). After the crowd cleared a bit I found a comfortable pace and tried to just sit on it. Just around mile four I noticed my good friend Chuck a few steps ahead of me. From that point on we ran the race together. He said he wanted to run 8s even - but that didn't happen. We seemed to alternate each mile which of us would push the other along. At a water stop at mile 10.5 or so he decided to take a breather and drink his drink instead of spilling it all and he waved me on. As I made the final turn down Whitney I saw my wife and son in the crowd. I made a quick detour to give my son a kiss - then back to the course I went. Once back on the course I started looking for Chuck again - seeing he was only 20 feet or so behind me I held up until he caught up to me. We finished together which was great.
Overall I felt great - esp coming off the 18 miler. I figured I could have picked up the pace a little overall but running with a friend today and having fun was what it was about.
Garmin Times
8:02
7;49
7:49
7:39
7:50
7:43
7:38
7:56
7:40
8:06
7:51
7:36
3:31 (for .49 miles @ 7:14 pace)
http://connect.garmin.com/activity/47842084
Sunday, September 5, 2010
Bad blogger, marathon training etc etc etc
Yes I've been a bad blogger as of late. I know all of you (all 1 of you) must be sad not to have been able to read about my runs here. I hope you have been able to cope for the last three weeks. The end of summer always seems to be crazy, add to that marathon training and getting my son ready for school, its a miracle I remember to put pants on in the morning (I have yet to forget to do that - wahoo!)
Training for Philly has been going well. Mother nature has tried her best to derail me -between the heat, ragweed season and a potential hurricane coming through New England -but she has yet to knock me off course (knock on wood). Below are my week totals for the past three weeks.
Week 5
Total Distance: 45.67 miles
Total Time: 6:33:44
Avg Pace: 8:37
Week 6 (Recovery)
Total Distance: 36.35 miles
Total Time: 5:12:20
Avg Pace: 8:35
Week 7
Total Distance: 50.0 miles
Total Time: 7:36:01
Avg Pace: 9:07
Highlights of the last three weeks:
1) 9 miles with 5 at 1/2 marathon pace with Mike in NY (http://www.dailymile.com/people/MarkJ2/entries/2913390)
2) 16 miles with 10 at marathon pace (even though this hurt a bit) (http://www.dailymile.com/people/MarkJ2/entries/2989885)
3) First run in my Kinvaras - (http://www.dailymile.com/people/MarkJ2/entries/3066064)
4) 7 miler with strides - I felt fast that day (http://www.dailymile.com/people/MarkJ2/entries/3139661)
5) 18 miler - getting my confidence back big time for distance after this (http://www.dailymile.com/people/MarkJ2/entries/3160007)
6) Non running highlight - my son starting 2nd grade
Only negative over the last three weeks - ragweed. My allergies are going crazy (as they usually do at this time of the year). Hard to balance taking enough medication (benadryl) to combat the allergy symptoms but not so much that I'm all drowsy and stupid all day.
Week 8 starts tomorrow (Labor Day) with the New Haven 20k. Since I just came off running 18 miles yesterday I dont think Ill be racing this one very hard....but as my wife said yesterday "When do you ever take it easy at races?".
Training for Philly has been going well. Mother nature has tried her best to derail me -between the heat, ragweed season and a potential hurricane coming through New England -but she has yet to knock me off course (knock on wood). Below are my week totals for the past three weeks.
Week 5
Total Distance: 45.67 miles
Total Time: 6:33:44
Avg Pace: 8:37
Week 6 (Recovery)
Total Distance: 36.35 miles
Total Time: 5:12:20
Avg Pace: 8:35
Week 7
Total Distance: 50.0 miles
Total Time: 7:36:01
Avg Pace: 9:07
Highlights of the last three weeks:
1) 9 miles with 5 at 1/2 marathon pace with Mike in NY (http://www.dailymile.com/people/MarkJ2/entries/2913390)
2) 16 miles with 10 at marathon pace (even though this hurt a bit) (http://www.dailymile.com/people/MarkJ2/entries/2989885)
3) First run in my Kinvaras - (http://www.dailymile.com/people/MarkJ2/entries/3066064)
4) 7 miler with strides - I felt fast that day (http://www.dailymile.com/people/MarkJ2/entries/3139661)
5) 18 miler - getting my confidence back big time for distance after this (http://www.dailymile.com/people/MarkJ2/entries/3160007)
6) Non running highlight - my son starting 2nd grade
Only negative over the last three weeks - ragweed. My allergies are going crazy (as they usually do at this time of the year). Hard to balance taking enough medication (benadryl) to combat the allergy symptoms but not so much that I'm all drowsy and stupid all day.
Week 8 starts tomorrow (Labor Day) with the New Haven 20k. Since I just came off running 18 miles yesterday I dont think Ill be racing this one very hard....but as my wife said yesterday "When do you ever take it easy at races?".
Saturday, August 14, 2010
Long run - PITTSBURGH!
Today was the day I had been looking forward to since we planned our little road trip from FL to Pittsburgh (and beyond). I planned out a run with the help of a co-worker, MapMyRun and Google Maps (street view). My main sightseeing goal, being a lifelong Pirates and Steelers fan, was to run by PNC Park and Heinz Field.
My parents dropped my off at the University of Pittsburgh campus for me to start my run - figuring it was a good ending point we could all navigate our way back to. I wrote the route on a note card and shoved it in my pocket. First four miles seemed to just fly by - as I ran through the Strip District and then to the bike path - I could see downtown which looked awesome. I worked my way (since there was a bike path detour) over to 6th Street and then over the Roberto Clemente Bridge.
This is what I had been looking forward to - as I came over the bridge I could look right into PNC Park where my beloved (yet not good) Pirates play. I followed the path along the river to Heinz where my beloved (and good) Steelers call home. I looped around Heinz back to PNC and back over the bridge. From there I hopped on the Smithfield St Bridge to the other side of the river and along the bike path there. I ran the path until the Hot Metal bridge where I then started my way back towards downtown. The bike path is very cool there - it runs down the middle of a highway.
Then came "THE STAIRS" - I figured I'd have to walk them as they were very steep and seemed to just keep on going. If you look at my splits (elevation chart and my HR) you can see where this happened on my run. Once I finally made it up the stairs I found it hard for my legs to get going again - but eventually found a (slower) groove. The fifteenth mile was about 3/4 mile away from the pick up spot - so once 15 hit I stopped the Garmin - walked a few feet - then jogged back to the pick up spot (no data on the Garmin for that 1/2 mile cool down).
So happy with this run - glad it lined up with a regular medium-long run day and not a Marathon Pace run. This allowed me to relax and look around and enjoy running through Pittsburgh -a city I have never called home but one I love just the same. Week 4 of Philly training - DONE!
Total distance: 15 miles
Total time: 2:16:06
Avg pace: 9:04
Avg HR: 154
Max HR: 170
Splits
8:43 / 145
9:12 / 146
8:32 / 140
8:29 / 151
8:34 / 155
9:01 / 153
8:49 / 155
9:05 / 152
8:38 / 155
8:40 / 157
8:51 / 158
9:07 / 158
8:54 / 160
11:31 / 161 (big stairs)
9:52 / 164
http://connect.garmin.com/activity/44483716
My parents dropped my off at the University of Pittsburgh campus for me to start my run - figuring it was a good ending point we could all navigate our way back to. I wrote the route on a note card and shoved it in my pocket. First four miles seemed to just fly by - as I ran through the Strip District and then to the bike path - I could see downtown which looked awesome. I worked my way (since there was a bike path detour) over to 6th Street and then over the Roberto Clemente Bridge.
This is what I had been looking forward to - as I came over the bridge I could look right into PNC Park where my beloved (yet not good) Pirates play. I followed the path along the river to Heinz where my beloved (and good) Steelers call home. I looped around Heinz back to PNC and back over the bridge. From there I hopped on the Smithfield St Bridge to the other side of the river and along the bike path there. I ran the path until the Hot Metal bridge where I then started my way back towards downtown. The bike path is very cool there - it runs down the middle of a highway.
Then came "THE STAIRS" - I figured I'd have to walk them as they were very steep and seemed to just keep on going. If you look at my splits (elevation chart and my HR) you can see where this happened on my run. Once I finally made it up the stairs I found it hard for my legs to get going again - but eventually found a (slower) groove. The fifteenth mile was about 3/4 mile away from the pick up spot - so once 15 hit I stopped the Garmin - walked a few feet - then jogged back to the pick up spot (no data on the Garmin for that 1/2 mile cool down).
So happy with this run - glad it lined up with a regular medium-long run day and not a Marathon Pace run. This allowed me to relax and look around and enjoy running through Pittsburgh -a city I have never called home but one I love just the same. Week 4 of Philly training - DONE!
Total distance: 15 miles
Total time: 2:16:06
Avg pace: 9:04
Avg HR: 154
Max HR: 170
Splits
8:43 / 145
9:12 / 146
8:32 / 140
8:29 / 151
8:34 / 155
9:01 / 153
8:49 / 155
9:05 / 152
8:38 / 155
8:40 / 157
8:51 / 158
9:07 / 158
8:54 / 160
11:31 / 161 (big stairs)
9:52 / 164
http://connect.garmin.com/activity/44483716
Thursday, August 12, 2010
Ten miler in Beckley, WV
After having spent my entire rest day in a car yesterday (driving from Orlando to Pittsburgh) I was kind of excited for running today - albeit in Beckley, West Viriginia where I have no idea where to run. I did some Google searches before we left hoping for a bike path of some sorts - and was able to find the Lewis McManus Memorial Honor Trail. Our hotel was about 2.5 miles from the path which seemed perfect.
Since we wanted to be back on the road around 9am for the final push into Pittsburgh, I would have to get up early to do the run. Alarm went off (my son after having an accident) at 5:30 this morning in the hotel. I ate 1/2 a PB sandwich (mmmmm) and had a Diet Coke for a little pick me up. Training plan called for a 10 mile general aerobic ("General Aerobic" - sorry Im anticipating a good How I Met Your Mother season) run.
I mapped out my run ahead of time - and wrote down the directions and a quick and dirty map on a notecard and shoved it in my pocket - just in case I got myself real lost. I also put my phone in my water bottle holder. Nothing too crazy or exciting to report on this run - just that it was hilly, narrow, sidewalks would disappear and reappear, a very nice bike path and the people on it at 7am were very friendly. Only got slight lost/misdirected once - not too bad. Two things to make note of if you run in Beckley - 1) its hilly and at 2400 feet 2) if you come across someone on the bike path it seems customary to just nod your head as a form of saying good morning - there is no real need to actually say it (which actually works great when running). Off to Pittsburgh we go........
Total distance: 10.10 miles
Total time: 1:30:35
Average pace: 8:58
Avg HR: 158 bpm
Max HR: 171 bpm
Splits
9:02 / 150
8:48 / 158
9:04 / 151
8:53 / 153
8:37 / 161
8:44 / 157
8:53 / 158
8:53 / 162
9:35 / 164
9:07 / 161
0:53 / 160 (for .1 miles @ 8:40 pace)
http://connect.garmin.com/activity/44252407
Since we wanted to be back on the road around 9am for the final push into Pittsburgh, I would have to get up early to do the run. Alarm went off (my son after having an accident) at 5:30 this morning in the hotel. I ate 1/2 a PB sandwich (mmmmm) and had a Diet Coke for a little pick me up. Training plan called for a 10 mile general aerobic ("General Aerobic" - sorry Im anticipating a good How I Met Your Mother season) run.
I mapped out my run ahead of time - and wrote down the directions and a quick and dirty map on a notecard and shoved it in my pocket - just in case I got myself real lost. I also put my phone in my water bottle holder. Nothing too crazy or exciting to report on this run - just that it was hilly, narrow, sidewalks would disappear and reappear, a very nice bike path and the people on it at 7am were very friendly. Only got slight lost/misdirected once - not too bad. Two things to make note of if you run in Beckley - 1) its hilly and at 2400 feet 2) if you come across someone on the bike path it seems customary to just nod your head as a form of saying good morning - there is no real need to actually say it (which actually works great when running). Off to Pittsburgh we go........
Total distance: 10.10 miles
Total time: 1:30:35
Average pace: 8:58
Avg HR: 158 bpm
Max HR: 171 bpm
Splits
9:02 / 150
8:48 / 158
9:04 / 151
8:53 / 153
8:37 / 161
8:44 / 157
8:53 / 158
8:53 / 162
9:35 / 164
9:07 / 161
0:53 / 160 (for .1 miles @ 8:40 pace)
http://connect.garmin.com/activity/44252407
Tuesday, August 10, 2010
Last two runs in Orlando before road trip back north
As much as I like the idea of a fall marathon - training through the summer (especially this one) has been rough. The temperature and humidity in Orlando this week wasnt much different than it was in New Haven. The heat/humidity definetly has taken its toll on my pace and heart rate.
Week three of marathon training went alright - some good runs (Moss Park Forest Run) some mediocre ones. I forgot how unrelenting the Pfitzinger plan can be - especially at the start. I remember the last time I did this training things feeling better in week five. So....only one more week of training before things fall into a groove....right?
My last two runs in Orlando seemed to go as planned. Day one of week four called for eight miles with 10x100 meter strides at 5k effort. After a two mile warm up I was off. The first three strides went relatively smooth and the heat/humidity didnt seem to bother me yet. Fourth one slipped a bit - but I was able to push out strong fifth and sixth strides. By number seven and eight I was getting hot and tired. The last two were as all out as I could do. I finished the run with an easy cool down. Recovery from this run included a nice trip to Cocoa Beach where I - relaxed on the beach, sat in the surf and a mahi mahi sandwich at a local place.
Day two called for a five mile recovery run - nothing too exciting for this one. Tried my best to keep my heart rate down but as you can tell by the numbers below, that was easier said than done.
That's it for my Orlando runs....next runs for week 4 are in Beckley WV and Pittsburgh PA. My planned long run will hopefully happen downtown in Pittsburgh and will be a running tour of the city. Ill be starting near old Forbes Field on the University of Pittsburgh campus and then weave my way around town across some bridges and taking in the sites - mostly want to see PNC Park and Heinz Field. Can you tell I'm a Pirates/Steelers dork?
Monday Aug 9
Total distance: 8 miles
Total time: 1:09:24
Average pace: 8:40
Avg HR: 158 bpm
Max HR: 176 bpm
Splits
8:34 / 139
8:22 / 148
8:25 / 153
8:35 / 158
8:28 / 163
8:48 / 166
8:35 / 170
9:32 / 166
http://connect.garmin.com/activity/43857234
Tuesday Aug 10
Total distance: 5 miles
Total time: 46:01
Average pace: 9:12
Average HR: 150 bpm
Max HR: 169 bpm
Splits
9:06 / 137
9:00 / 145
9:15 / 150
9:21 / 155
9:17 / 161
http://connect.garmin.com/activity/43947951
Week three of marathon training went alright - some good runs (Moss Park Forest Run) some mediocre ones. I forgot how unrelenting the Pfitzinger plan can be - especially at the start. I remember the last time I did this training things feeling better in week five. So....only one more week of training before things fall into a groove....right?
My last two runs in Orlando seemed to go as planned. Day one of week four called for eight miles with 10x100 meter strides at 5k effort. After a two mile warm up I was off. The first three strides went relatively smooth and the heat/humidity didnt seem to bother me yet. Fourth one slipped a bit - but I was able to push out strong fifth and sixth strides. By number seven and eight I was getting hot and tired. The last two were as all out as I could do. I finished the run with an easy cool down. Recovery from this run included a nice trip to Cocoa Beach where I - relaxed on the beach, sat in the surf and a mahi mahi sandwich at a local place.
Day two called for a five mile recovery run - nothing too exciting for this one. Tried my best to keep my heart rate down but as you can tell by the numbers below, that was easier said than done.
That's it for my Orlando runs....next runs for week 4 are in Beckley WV and Pittsburgh PA. My planned long run will hopefully happen downtown in Pittsburgh and will be a running tour of the city. Ill be starting near old Forbes Field on the University of Pittsburgh campus and then weave my way around town across some bridges and taking in the sites - mostly want to see PNC Park and Heinz Field. Can you tell I'm a Pirates/Steelers dork?
Monday Aug 9
Total distance: 8 miles
Total time: 1:09:24
Average pace: 8:40
Avg HR: 158 bpm
Max HR: 176 bpm
Splits
8:34 / 139
8:22 / 148
8:25 / 153
8:35 / 158
8:28 / 163
8:48 / 166
8:35 / 170
9:32 / 166
http://connect.garmin.com/activity/43857234
Tuesday Aug 10
Total distance: 5 miles
Total time: 46:01
Average pace: 9:12
Average HR: 150 bpm
Max HR: 169 bpm
Splits
9:06 / 137
9:00 / 145
9:15 / 150
9:21 / 155
9:17 / 161
http://connect.garmin.com/activity/43947951
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