5/17/12 (Thursday) Run

Today I just ran 2 miles in 16:14.  Just my last run before the marathon.

So am I ready?  Well, my training has gone well...my taper seems to have gone well...I have been amazingly good at limiting my refined sugar this week (supposedly, according to some elite runners, this is very helpful- of course, they talk about it being helpful overall, not just the week of a race, but it will be flushed out of my system by then), while still maintaining close to 60% carbs in my diet (gylcogen replacement). 

Not sure I feel as rested as I would like to be, but don't know what else I would do differently.  Race day will tell.

5/16/12 (Wednesday) Run

Today I ran 5 miles in 36:48.  The first 1.5 miles I warmed up at 7.5 mph then increased at the one mile mark to 7.6 mph.  I did run the last quarter mile of the first mile at 8.1 mph.  I then ran two miles at marathon pace, which is (a hoped for) 8.8 mph or 6:48 mile.  I also increased the incline to 1% to compensate for it not being on the road.  I then finished out the last 1.5 miles at 7.7 mph though I ran the final .15 miles at 10.3 mph.

Though I felt good, I felt a little more tired because yesterday's run was in the later afternoon.  I was supposed to have a fitness test, but the person who was supposed to do it cancelled.  But I still had to get my run in.  So that was only 14 hours before this.  Not too bad : )

This evening I do have some soreness in my lower calf, upper achilles tendon area.  I will have to watch it closely as that could have a great affect on Saturday.

5/15/12 (Tuesday) Run

Today I ran 5 miles in ~38:45.  The first four miles was just another easy run.  Then for last mile I once again ran the last 100 yards of each quarter mile at 11.1 mph and ran the last .15 miles at 11.1 mph.  I increased it from the usual 10.3 mph just because I was pretty sure my body could handle it.  That last .15 miles felt pretty good and I could have gone a bit longer, so that is encouraging.

5/14/12 (Monday) Run

Today I ran 4 miles in 30:28.  This was another easy run mostly at 7.6 mph but during the last mile, at the end of each quarter mile, I ran 100 yard strides at 10.3 mph, though I ran the last .15 miles at 10.3 mph.

5/12/12 (Saturday ) Activities

Today I ran 4 miles in 30:18.  This was an easy run, no inclines, though I ran strides of 100 yards at the end of each quarter mile of the last mile of 11.0 mph, 11.5 mph and 12.0 mph, respectively, with the last .15 miles at 10.3 mph.
Total running miles for week = 36
Total cycling minutes for week = 2 hours 36 minutes

5/11/12 (Friday) Run

Today I ran 10 miles in 1:12:18.  I ran the first two miles at 7.6 mph, then increased it by .1 mph for each of the next three miles.  At this point the assignment was to run 3 miles at 3k-5k pace, so I figured I might as well run 3.1 miles (5k distance) just to see how my time is overall, gauging my fitness and recovery level.  So I ran the 5k distance with the first two miles at 9.2 mph and the next 1.10 miles at 9.3 mph and the last .10 miles at 10.3 mph for a total time of 20:06 for the 5k distance, then finished out the ninth mile at 7.8 mph and ran the last mile at 8.8 mph (marathon pace) running the last .15 miles 10.3 mph.  I felt really strong during this run and the only thing working against me was the psychological aspects, the doubts.  I felt like I could have run another 10 miles the same as these 10.  It was a really great feeling and boosted my confidence a lot.  Looks like the recovery is doing what it is supposed to : D

5/10/12 (Thursday) Activities

Today I ran 2 miles in 16:18.  This was just an easy run to keep the legs loose.

In the evening I cycled for 30 minutes.

5/9/12 (Wednesday) Run

Today I ran 8 miles miles in 1:00:33.  I ran the first half of the run at 7.6 mph and then increased to 7.8 mph for two miles, then the 7^th mile I ran at 8.0 mph and for the first .5 miles of the last mile I ran at 8.3 mph and then ran the next .25 miles at 8.7 mph, then increased it to 9.2 mph for the next .10 miles and ran the last .15 miles at 10.3 mph.

5/8/12 (Tuesday) Run

Today I ran a total of 8 miles.  6 miles in the morning in 41:48.  After the usual warm-up I ran 4X800 yards, 1X800 yards and 1X800 yards intervals at 9.5 mph, 9.7 mph and 10.0 mph, respectively, then ran out the remaining mileage as a cool down, though I ran the last .15 miles at 10.3 mph.
In the evening I ran 2 miles evening in 15.14.  I just did an easy first mile pace of 8:00 minutes then the second mile was 7:14.  I pushed myself a little but not much as this is on a slight downhill and so that pushes one along.

5/7/12 (Monday) Activities

Today I ran 4 miles in 30:27.  This was just an easy Monday run with a few faster strides thrown in during the last mile, just running one less mile than usual for a Monday due to the taper.

In the evening I cycled for 24 minutes.

5/5/12 (Saturday) Activities

Today I ran 5.5 miles in ~43:26.  Today was mostly just an easy run without any hills.  The last mile I did run some strides (100 yards) at 10.3 mph, running the last .15 miles of the final fifth mile at 10.3 mph and then using the remaining half mile as a cool down (7.5 mph to 7.3 mph to 7.1 mph).

After a arriving home and a quick snack, I cycled for 1 hour and 17 minutes.

Total running miles for week = 48
Total cycling minutes for week = 2 hours 36 minutes

5/4/12 (Friday ) Run

Today I ran 16 miles miles in 1:57:23.  After the warm-up mile I ran the next 13 miles at 8.1 mph; however, starting at the end of mile 4, I ran the last 200 yards at 8.7 mph for each of the next 5 miles (total of .62 miles), then the last two miles I ran at marathon pace, a 6:53 mile, though I ran the last .15 miles at 9.6 mph.

I felt pretty strong today and hope it is the reduced mileage this week, meaning my legs are getting their strength back.

5/3/12 (Thursday ) Activities

Today I ran 2.25 miles in 18:11.  This is just an easy run with a few strides at 7.7 mph or faster.
In the evening I cycled for 30 minutes

5/2/12 (Wednesday) Run

Today I ran 9 miles in 1:06:08.  After the usual warm-up mile I ran at 8.1 mph for the next 6 miles, then increased the 8^th mile to 8.4 mph, then the last mile to 8.7 mph.  I felt fairly tired but was still able to put in a pretty good run.

5/1/12 (Tuesday) Run

Today I ran 8 miles in 56:25.  However, after my usual mile warm-up I ran a 10k in 42:23.  For the 10k mileage I ran at 8.7 mph for first 4 miles, then 8.8 mph for the fifth mile and then 9.0 mph for the last 1.22 miles.  The remaining part of the run I ran at 7.5 mph but ran the last .15 miles at 10.3 mph.

In the evening I ran 2.34 miles in 18:56.

4/30/12 (Monday) Activities

Today I ran 5.25 miles in 39:25.  This was my regular, easier run.  However, in the last mile I did push it a little bit more than usual.


In the evening I cycled for 49 minutes.

This is the first week of my taper.  After researching different taper plans on the Internet, I am taking what I like from two different plans.  This week I decrease my mileage 20%, on in my case 12 miles, but do not decrease the intensity.

I figured to have the same philosophy with my cycling so that is why I only cycled the relatively weird time of 49 minutes.

Even though I have followed taper plans within the training schedule I have previously followed, I have just never felt properly prepared come rest day, meaning not rested fully.  We will see how this goes but I can already tell the last week is going to drive me nuts because I will be doing so little.

4/28/12 (Saturday) Activities

Today I ran 6 miles in ~46:50.  Due to yesterday being my last long run and the marathon in 3 weeks, I did not do my usual hill work out today.  Hill workouts are actually a form of speedwork.  I ran the first five miles at 7.6 mph, with the only variable being that for the third mile I increased the incline to 2%.  For the sixth mile I alternated 200 yards at 7.6 mph with 200 yards at 10.3 mph, running the last .15 miles at 10.2 mph.

After coming home and getting a quick snack, I cycled for 1 hour 35 minutes.

Total running miles for week = 60.5
Total cycling minutes for week = 3 hours 5 minutes

4/27/12 (Friday) Run

Today I ran 24 miles in 3:02:31.  I ran the usual warm-up mile at 7.5 mph, then the next 5 miles at 7.6 mph, then the next 5 miles at 7.7 mph, the next mile at 7.8 mph, the next mile at 7.7 mph, the next 4 miles at 7.8 mph, the next 2 miles at 7.9 mph, the next 3 miles at 8.0 mph, the next mile at 8.1 mph. and the last mile at 8.2 mph, running the last .10 miles at 9.3 mph.  I felt so much better this week than when I ran 24 miles 3 weeks ago.  A night and day difference.  I could have definitely finished the full 26.2 today, and probably at this same overall pace.

4/26/12 (Thursday) Activities

Today I ran 2.25 miles in 18:34.  This is my easy "keep my legs loose" run with a few strides at 7.7 mph.

In the evening I cycled for 30 minutes.

4/25/12 (Wednesday) Run

Today I ran 10 miles in 1:17:05.  I just did an easier run with the usual first mile warm-up then the next 4 miles at 7.7 mph, then the next 3 miles at 7.8 mph, then the next mile at 7.9 mph, then the final mile at 8.1 mph, though at mile marker 9.85 I increased it to 9.0 mph and then ran the last 100 yards at 9.3 mph.  My legs were really tired today so I was glad to have an easier run to do.

4/24/12 (Tuesday) Run

Today I ran a total of 13 miles.  I ran 9 miles first thing in the morning in 1:04:26.  After the usual warm-up I ran 4X1 mile, 1X1 mile and 1X1 mile repeats at 8.7 mph, 8.8 mph and 9.0 mph, respectively.

In the evening I ran 4 miles outside in 32:50.  Just an an easy run.  I don't mind running on a treadmill, but it is nice to run outside in gorgous weather. 

4/23/12 (Monday) Activities

Today I ran 5.25 miles in 40:34.  I did my usual Monday run but did not take the 200 yard strides in the last mile as fast as usual  I did not want to chance injuring myself coming off the race.  I did the first one at 9.0 mph, second at 9.2 mph, third at 9.4 mph and fourth at 9.6 mph, though I ran the last 100 yards at 10.0 mph.

In the evening I cycled for one hour.

4/21/12 (Saturday) Activities

Today I ran a total of 17.15 miles, but the real highlight was the Salt Lake City Half-Marathon (13.15 miles according to my GPS, which the extra mileage might be because of the weaving around people).  I completed it in 1:35:26.  My goal today was not to set a PR, it was to pace myself and push when I got tired.  I wanted to average a 7:10 mile overall, but I averaged a 7:16 mile overall.  I was still pleased with this.  Remember, I really did not taper for this.  It was just part of my training plan.  For six of the miles (not consecutively) I averaged a 7:10 mile or faster, with the third and fourth miles both at a 6:54 pace.  I was very pleased that the 9th and 11th miles I ran at 7:01 and 7:12, respectively.  I was not exhausted, but feeling somewhat tired.  Sometimes I demotivate myself at these points, but I was able to keep strong.  So much of this is psychological.  That's what this race really was for me, to prepare psychologically for the Ogden Marathon next month (that's my real race : ).  At the very end, with .15 miles to go, me and another guy were running down the chute (to the finish).  Independent of what he was doing, I thought that I would just finish strong.  I always try to do this, which is why I always finish my training runs strong.  It really does train your body (muscle memory).  Well, this other racer could obviously hear me so he started running faster.  Nobody likes to be beat at the very end, and there is a part of me that does not like doing it.  But I have to remind myself it is part of the game and I never have bad feelings towards those that beat me at the end.   Normally I do a lot of quick negative talk at this point and all too frequently let the other guy go.  This time was different.  I just thought I was going to give it everything I had.  I literally ran as fast as I could, which the Garmin shows it was 12.6 mph for that stretch.  It was all I could do to keep my balance and stay upright.  I beat him though! : )

So the other miles I ran today included a pre-race mile at 8:31, a post race cool down mile at 9:57, and then two miles once I found my sweetheart who was also running the half.  I always go back and support her by running the remaining distance she has back in with her. She did amazingly well.  She thought today was going to be horrible because she did not prepare like she wanted to do.  Turns out it was her second best time ever.  Way to go sweetheart!

So my final results for this half was a time of 1:35:26.  I came in 132 overall out of 3,496 finishers (top 4%).  I was in the top 8% for all male finishers, and 9th out of 168 in my age division (males only) (top 5% for my age group). Top 3% for all runners (male and female) in my age category.  Their was one female in my age category that beat me.

After arriving home, I cycled for one hour.

Total running miles for week = 47.50
Total cycling minutes for week = 1 hour 42 minutes

4/19/12 (Thursday) Run

Today I ran 5 miles in 38:28.  I ran the first four miles at 7.5 mph then for the last mile I did 100 meter sprints at 12.0 mph at the end of each of the first three ¼ miles, but for the fourth quarter I ran .09 of the last .15 miles at 10.3 mph and then the last .06 miles, or 100 meters, at 12.0 mph

I did not cycle tonight in an effort to rest my legs a little more.  I thought about it though ; )  I will not run tomorrow.  It is a day of almost total rest.  That is difficult for me to do, but I train so hard that I need to let my body rest before a race.

4/18/12 (Wednesday) Run

Today I ran 10 miles in 1:18:30.  Today was just an easy run, mostly at 7.5 mph for the first half and 7.6 mph for the second half, with a little speed thrown in here and there for good measure.

4/17/12 (Tuesday) Run

Today I ran 9.60 miles in 1:12:49.  Today I ran north along Lake Michigan.  It was a beautiful morning, so nice that I wish I had time to do 20 miles.  The winds had greatly died down and there was barely a breeze nor a cloud in the sky.  It was great to see so many runners out; probably 100 or more.  This was my day to do interval work and the assignment was, after my warm-up mile, to do 5X1.25 mile intervals with a two minute recovery at 7.5 mph in-between each interval.  I was lacking confidence without the treadmill to push me, but pleasantly surprised myself, averaging around a 7:20 pace for those intervals.  Not as fast as I should have run it (7:00 pace) but still faster than I thought I would run and it was an important confidence builder for this Saturday's race.

4/16/12 (Monday) Activities

Today I ran 5.75 miles in ~47:00.  My GPS would not work near the tall buildings at first, which is why there is not an exact time (got an exact mileage by running the distance back to where the GPS stopped). 

A friend and I from work went running along Lake Michigan.  Pretty spectacular as you pass the museums and the aquarium.  Nice run.  Nice morning, but it was windy.  It got MUCH windier during the day.

During our long lunch break I cycled on the hotel's recumbent bike for 42 minutes (all I had time for). 

4/14/12 (Saturday) Run

Today I ran 6.0 miles in 47:20.  I had to start running just before 5:00 am in order to get ready to get to the airport by 7:45.  The gym was not open yet, so I could not do my normal hill run.  I thought that might be for the best since I have the half-marathon next week (a way to rest my legs).  I ran what used to be my usual Saturday morning run.  The first mile is mostly flat, and then there is a gradual incline for the next 1.90 miles, becoming about a 6% incline for about 200 yards at the end of this part.  Then coming back it is mostly downhill, and that is always fun : )

Though this was not part of the original plan, after we went to a White Sox game in Chicago the line to get back on the "L" was so amazingly long we decided to just walk back to the hotel.  That was a little over 3 miles and then we walked another mile as we went to find a place to eat.

Total running miles for week = 56.25
Total cycling minutes for week = 3 hours 5 minutes

4/13/12 (Friday) Activities

Today I ran 20 miles in 2:28:58.  I ran the first mile at 7.5 mph; then the next 7 miles at 8.1 mph; then for the next 3 miles I increased it by .1 mph at the start of each mile.  For the next 5 miles I ran at 7.5 mph, then I ran the final 3 miles at 8.1 mph, running the last .15 miles at 9.3 mph. 

In the evening I cycled for 1 hour 35 minutes.  Since I am leaving early tomorrow for a conference, I will not have time to get a run and a bike ride in.  It is pretty tiring to do a long run and a longer bike ride in one day, but I know how much it helps my fitness so it is worth it.

4/12/12 (Thursday) Activities

Today I ran 2 miles in ~16:20.  This is just my easy run to keep my legs loose, mostly run at 7.1 mph.

In the evening I cycled for 30 minutes.

4/11/12 (Wednesday) Run

Today I ran 12 miles in 1:26:56.  I ran the first mile at 7.5 mph then the next 9 miles at 8.3 mph, then the next mile at 8.4 mph, and for the last mile for the first .5 miles ran at 8.5 mph and the second .5 miles ran at 8.7 mph, running the last .15 miles at 9.6 mph.

4/10/12 (Tuesday) Run

Today I ran a total of 11 miles.  I ran 8 miles in the morning in ~57:45.  I ran my usual warm-up mile then did a fartlek run for the next 6 miles in just under 42 minutes, with speeds ranging from 7.8 mph to 10.3 mph, with the longest 10.3 mph run for .25 miles and most of the time I was 8.1 mph or higher.  Then the final mile I ran the first .25 miles at 7.5 mph, the next .25 miles at 8.1 mph, and the remaining .5 miles at 7.8 mph, though I ran the final .15 miles at 10.3 mph.

In the evening I ran 3 miles in 23:53.  Just an easy outside run.  My goal with these is always to stick around an 8:00 min per mile average pace.

4/9/12 (Monday) Activities

Today I ran 5.25 miles in 40:16.  Just my usual Monday run which is mostly easy (i.e., 7.5 mph) but for the last mile I run alternate 200 yards at 7.5 mph and 200 yards at 10.3 mph, finishing up the last .15 miles at 10.3 mph.

In the evening I cycled for one hour.

4/7/12 (Saturday) Activities

Today I ran 5.75 miles in ~51:24.  This was my usual Saturday run but at the 5 mile mark I ran at 7.5 mph for .25 miles, then 7.3 mph for .25 miles, then 7.1 mph for the last .25 miles.

After coming home and getting a quick snack, I cycled for 1 hour and 35 minutes.

Total running miles for week = 61
Total cycling minutes for week = 3 hours 5 minutes

4/6/12 (Friday) Run

Today I ran 24 miles in 3:03:32.  I ran the first 5 miles at 7.6 mph; the next 7 miles at 8.7 mph; the next 5 miles at 7.6 mph; the next mile at 8.7 mph; the next 5 miles at 7.6 mph; and the last mile at 8.1 mph, running the last .15 miles at 9.3 mph.  I felt really hammered when I got done with my run today.  Not just tired, but it was everything I could do to run this.  Just a really tough run today, much harder than last week. 

I still was not fully recovered the next day.  This is not good.  At the end of your run you want to feel tired, but like you could still run a little further if you had to, and that it last into the next day could be a sign of overtraining.  Since I am obviously not posting this on the day I ran, I found out later I was sick.  The following week I did my run on Tuesday, a hard run, and I felt so wonderful.  I just did not realize I was sick.  I thought I had a little something, but with allergy season here I just wrote it off to that.