8/30- Strong MLR. Lakeshore 12 in 93:49 (7:49 pace). Pretty even pace. 1st half in 46:41 (skewed by 7:30 start), 2nd half in 47:08. That's less than 5 sec/mile difference. Fought stomach cramps in the last mile and managed a 7:22. 1 mile cool down brings my 7 day total to 65, which is a new personal record for mileage.
Grade:A-/2 credits/distance=13.0
8/31-Elective rest day. Good call. I felt fine in the morning but come evening, I was zonked. Should be fine for tomorrow's double.
9/1- AM- Progression run with group. 5 miles @ 7:35 pace then the final 2.5@ 6:35 on a slight net uphill. Maybe not as strong as last week's progression but I wanted to save a little something for the evening. 1/2 mile cool.
Grade:A-/2 credits/distance=8.0
PM- Trak Shak 5 with a moving time of an incredible 32:59 (6:36 pace). 2nd best time ever on this course. I would not have broken 33 if not for a few stops but it was 85 degrees and sunny and I ran pretty hard in the morning. It'll go in the books as a strong tempo. Splits: 6:37-6:30-6:42-6:44-6:25. Unbelievable! I know I'll pay for this one tomorrow. A bit of soreness in my arch. Must wear my orthotics in my next few runs.
Grade:A/2 credits/distance=6.0
9/2- Not as bad as I feared. Yes, my body is tired but I've felt worse. The only downer was that there was still a little discomfort in my feet. I think that the new training shoes simply won't work for me and I'll go back to Asics. I have a nasty blister on the back of my heel, which has altered my stride a bit and that could lead to injury.
Easy 6 in 46:24 (7:44 pace). Amazingly, I took off at 7:30 pace but wisely dialed it back and kept it pretty even from mile 2 onward.
Grade:B/1 credit/distance=6.0
9/3- Super easy social run with Ryan and Chilton. I did a 1.5 mile warm @8:36 and that was the fastest part of the workout. Finished around 9:15-9:20 pace so that barely counts as a workout but it was by design to be fresh for my LR tomorrow. Foot was okay.
Grade:B-/1 credit/distance=7.0
9/4- Good long run. Overall time was 2:19:37 for 18 miles (7:45 pace). Very even splits as well.
1st 5 in 39:18, 2nd 5 in 39:06, 3rd 5 in 39:13. At that point, I was just a hair over 7:50 pace overall and made an attempt to run the last 3 at BQ pace. Result was 7:23-7:42(slight IT discomfort)-6:54 with the final .25 at sub-6 pace. This is my best time ever for this distance but I've still got a lot of work to do to get into BQ shape.
Grade:A-/2 credits/distance=18.0
9/5- AM-Easy 7 at Mountain Brook but it sure didn't feel easy. Overall pace was an acceptable 7:55 but I stopped several times to stretch. I was hurt by the sun, no water and an empty stomach. 1 mile cool at glacial pace to finish up. Refueled with brunch at Golden Corral and took a nap. 4 miles shy of 70 on the week. Do I try a recovery jog this evening?
Grade:B-/1 credit/distance=8.0
PM- Easy 4 at Veteran's Park at an even 8 pace. I am really feeling the effects of over training now. Good thing next week is a cut back.
Grade:B-/1 credit/distance=4.0
Weekly summary:
When I started this blog, I said that I would never run 70 miles in a week. Now that the adrenal fatigue is no longer a factor, that's out the window. Still, this type of training is unsustainable over the long haul. My easy runs have slowed from 7:45 to 8:00 pace and the strain of over training is starting to show. I'm not in BQ shape yet and with 3 months to go, it still looks to be a long shot.
Race schedule for the Fall will be:
9/25- local 5K
10/9- half mary in Jackson, Miss'sippy
11/6- 10K in Mobile
11/20- 5K fun run in Monty, more to see old friends than race.
12/11 Rocket City Marathon
Distance= 70.0 (PR)/ GPA= 41.3/12= 3.44 (heavy load)
Monday, August 30, 2010
Monday, August 23, 2010
training 8/23-8/29
8/23- Indoor progression run. It was cool enough to run outside today but I wanted to compare yesterday with today under the exact same conditions. I have not taken Lithium since Saturday night and wanted a test today. I passed with flying colors. The plan was 6 miles at BQ pace then the next 2 at goal HM pace. I came through the first 6 just under 44 (7:20 pace) or 3 seconds down on BQ pace but I more than made up for it by kicking in the turbo with a 6:42 and 6:13. I finished this run with a last 2 miles that were just as fast as the last 2 miles of my 5K race. Surely, I am in PR shape for 5K. My slim BQ hopes are still alive.
Grade:A/2 credits/distance=8.0
8/24-Johnny's workout. 4x200 in 36, 4x400 in 74. That's a little slower than last time but I wasn't as fresh today and I made up for it with my dessert. 1200 in 3:58.2 (78-84-76). That's a 5:17 mile pace. 5:15 fresh and rested? Got a shot at it now. Long warm and cool.
Grade:A-/2 credits/distance=6.0
8/25- Trak Shak 3 in 22:38 (7:33 pace). 3 minute water stop then Trak Shak 5 in 37:45 for an IDENTICAL 7:33 pace. Once again, it's too fast for an easy day but that pace will slow when I get the mileage up. I am encouraged that I could do it without much strain. We'll see if my body demands a rest tomorrow but I'd like to get a medium long run in at an EZ pace. Took some Lithium before bed to see the body's reaction and did get noticeably stiffer. I AM FREE.
Grade:A-/1 credit/distance=8.0
8/26- Easy 10 in 78:06 (7:49 pace). Started at 7:40 for the first 2 miles but after that it was pretty even. My mileage should be in the upper 50s this week if not 60. All 10 miles were sub-8. Pretty solid. My body has not really shown much sign of breaking down. The small amount of Lithium has probably cleared my system. I still feel good. Recovery day tomorrow.
Grade:B+/2 credits/distance=10.0
8/27- Opted for a recovery jog instead of a rest day. 6 miles just under 54 (9:00 pace) which is just what I wanted to do. Body does feel a bit beat up today. I need a good night's sleep with no bizarre dreams.
Grade:B/1 credit/distance=6.0
8/28- Good long run. 11 miles on Lakeshore in 85-flat (7:44 pace) then about a 10-15 minute rest and another 5 at the gym in 37:57 (7:35 pace). It was getting warm and I was out of Gatorade so I didn't want to risk it in the heat. I should have started before 7 AM but I needed that extra hour of sleep. In another couple of weeks, that won't matter. Strong!
Grade:A-/2 credits/distance=16.0
8/29- Easy 6 in 46:11 (7:42 pace). Slowed just a tad in the 2nd half but still solid overall.
Grade:B+/1 credit/distance=6.0
Weekly summary:
One of my best weeks on record. The paces could be unsustainable in the next few weeks but I feel pretty comfortable at this mileage. I can even take a rest day if I increase my LR and add a couple of miles to my MLR. As expected, I have seen a significant improvement after being off the pills. My slim BQ hopes are alive and may not remain slim for long.
Distance=60.0/ GPA= 3.58
Grade:A/2 credits/distance=8.0
8/24-Johnny's workout. 4x200 in 36, 4x400 in 74. That's a little slower than last time but I wasn't as fresh today and I made up for it with my dessert. 1200 in 3:58.2 (78-84-76). That's a 5:17 mile pace. 5:15 fresh and rested? Got a shot at it now. Long warm and cool.
Grade:A-/2 credits/distance=6.0
8/25- Trak Shak 3 in 22:38 (7:33 pace). 3 minute water stop then Trak Shak 5 in 37:45 for an IDENTICAL 7:33 pace. Once again, it's too fast for an easy day but that pace will slow when I get the mileage up. I am encouraged that I could do it without much strain. We'll see if my body demands a rest tomorrow but I'd like to get a medium long run in at an EZ pace. Took some Lithium before bed to see the body's reaction and did get noticeably stiffer. I AM FREE.
Grade:A-/1 credit/distance=8.0
8/26- Easy 10 in 78:06 (7:49 pace). Started at 7:40 for the first 2 miles but after that it was pretty even. My mileage should be in the upper 50s this week if not 60. All 10 miles were sub-8. Pretty solid. My body has not really shown much sign of breaking down. The small amount of Lithium has probably cleared my system. I still feel good. Recovery day tomorrow.
Grade:B+/2 credits/distance=10.0
8/27- Opted for a recovery jog instead of a rest day. 6 miles just under 54 (9:00 pace) which is just what I wanted to do. Body does feel a bit beat up today. I need a good night's sleep with no bizarre dreams.
Grade:B/1 credit/distance=6.0
8/28- Good long run. 11 miles on Lakeshore in 85-flat (7:44 pace) then about a 10-15 minute rest and another 5 at the gym in 37:57 (7:35 pace). It was getting warm and I was out of Gatorade so I didn't want to risk it in the heat. I should have started before 7 AM but I needed that extra hour of sleep. In another couple of weeks, that won't matter. Strong!
Grade:A-/2 credits/distance=16.0
8/29- Easy 6 in 46:11 (7:42 pace). Slowed just a tad in the 2nd half but still solid overall.
Grade:B+/1 credit/distance=6.0
Weekly summary:
One of my best weeks on record. The paces could be unsustainable in the next few weeks but I feel pretty comfortable at this mileage. I can even take a rest day if I increase my LR and add a couple of miles to my MLR. As expected, I have seen a significant improvement after being off the pills. My slim BQ hopes are alive and may not remain slim for long.
Distance=60.0/ GPA= 3.58
Sunday, August 22, 2010
Choices for the Fall
First, a quick update on the medical front: I took 3 Lithium pills on Friday, which proved to be too many then I cut it down to 2 for Saturday and it still felt like it was too many. It's evening on Sunday and I've taken nothing today and my energy is progressively improving. I tried to quit last week but could not and I might try again this week. I think there is a chance that I could be free from any pills for the first time since 1998. What more could I want for my 30th birthday?
As far as the upcoming month, we'll see cooler and drier air coming into Alabama. YES! Afternoons may still be quite warm but less humid and we'll see cooler mornings, which means that I can do long runs outdoors again. As for racing in September, there's really not a whole lot on the radar. There is a race in Tupelo on my list in the future but I've ruled it out for this year. It's a 14.2 miler and I'd treat it as a training run in which I run the first 13 at BQ pace then run the last mile all out. If I can run the last mile in the low-6s, I'll know that I have a shot. Johnny usually directs an 8K on the 3rd Saturday and I feel that I should come out and support him. There is a 5K at the Bessemer airport on the 25th that I may consider. It'll certainly be flat but with a light turnout, there is a high probability of ending up in no-man's land in which I'm the only one finishing in the 19s or 20s. If my 5K PR ends up being a solo time trial, I would be okay with that but one way or another, I'll get it before the end of the year. I also want to take one more shot at my lifetime goals in the Mile and 400 and that will cut into my mileage since I'll need a rest day prior to the attempt and the day itself will be lower mileage. As for October and November, I've got a ton of options:
Oct 2-3: Montgomery half, Hueytown 5K (local), 13.1 Atlanta series
Oct 9-10: Run for Life half (Jackson, MS), Race for the Cure
Oct. 16-17- Murfreesboro half, Maple Leaf 5K (local) both are flat and fast
Oct. 23-24- Houston half
Oct. 30-31- Silver Comet half (Atlanta), Greenville half
Nov. 6-7- Vulcan 10K, Food World 10K (Mobile)
Nov. 13-14- Huntsville half, Chickamauga Battlefield half
Nov. 20-21- Turkey Burner 5K @ my old gym in Monty
After all that, I have my marathon in Huntsville on December 11th. Of course, I won't race every weekend but I will likely end up choosing 3 or 4 and odds are, all of which will be PR attempts. More racing means fewer miles and fewer long runs on the weekends. If I am to keep my slim BQ hopes alive, I really can't afford to race more than once a month. How much of a chance do I really have this year? That should be answered pretty soon. If I still have to take the Lithium and my medical report reveals continued hyperthyroidism, I have no chance at all. If I am free from any chemical imbalances, I have no doubt that my talent is sufficient to achieve a goal that is arguably the most sought after among amateur athletes. However, I expect that even if I am 100% healthy, I will still need to average close to 60 miles/wk if not more. I cannot afford many race weeks and mini-tapers in which my distance may not top 40. So the question is: Do I really ramp up the mileage and go for the BQ or do I race frequently and focus on steadily improving my current PRs? I set all time PRs or post-HS PRs at all 6 distances in both 2008 and 2009. As for 2010, I am halfway there with near misses at 400 and 5K. Setting PRs at every distance is a goal that is attainable with or without freedom from the Lithium though the half in 1:32:57 could be tough to beat. What's my answer to that question? I cannot say just yet. If I can successfully quit the Lithium and see an immediate and significant improvement in my training as a result of it, I just might go for the BQ. If I break 1:30 in October and have another 2 months to improve, I will certainly go for it. Otherwise, I will not. One of the best things about being a runner is that if you miss a race in a particular year, the event will almost certainly be held again the following year and that includes Boston. Barring an adjustment to the qualifying standards, it will get easier in time. At 33 years of age, I will need to run a 3:10 but at 34, it relaxes to a 3:15, then 3:20 at 39 and all the way to 3:30 at 44. Yes, I expect to slow down between 33-44 and who knows what life has in store but my capability surely will not slow by a full 20 minutes or 45 seconds per mile.
As far as the upcoming month, we'll see cooler and drier air coming into Alabama. YES! Afternoons may still be quite warm but less humid and we'll see cooler mornings, which means that I can do long runs outdoors again. As for racing in September, there's really not a whole lot on the radar. There is a race in Tupelo on my list in the future but I've ruled it out for this year. It's a 14.2 miler and I'd treat it as a training run in which I run the first 13 at BQ pace then run the last mile all out. If I can run the last mile in the low-6s, I'll know that I have a shot. Johnny usually directs an 8K on the 3rd Saturday and I feel that I should come out and support him. There is a 5K at the Bessemer airport on the 25th that I may consider. It'll certainly be flat but with a light turnout, there is a high probability of ending up in no-man's land in which I'm the only one finishing in the 19s or 20s. If my 5K PR ends up being a solo time trial, I would be okay with that but one way or another, I'll get it before the end of the year. I also want to take one more shot at my lifetime goals in the Mile and 400 and that will cut into my mileage since I'll need a rest day prior to the attempt and the day itself will be lower mileage. As for October and November, I've got a ton of options:
Oct 2-3: Montgomery half, Hueytown 5K (local), 13.1 Atlanta series
Oct 9-10: Run for Life half (Jackson, MS), Race for the Cure
Oct. 16-17- Murfreesboro half, Maple Leaf 5K (local) both are flat and fast
Oct. 23-24- Houston half
Oct. 30-31- Silver Comet half (Atlanta), Greenville half
Nov. 6-7- Vulcan 10K, Food World 10K (Mobile)
Nov. 13-14- Huntsville half, Chickamauga Battlefield half
Nov. 20-21- Turkey Burner 5K @ my old gym in Monty
After all that, I have my marathon in Huntsville on December 11th. Of course, I won't race every weekend but I will likely end up choosing 3 or 4 and odds are, all of which will be PR attempts. More racing means fewer miles and fewer long runs on the weekends. If I am to keep my slim BQ hopes alive, I really can't afford to race more than once a month. How much of a chance do I really have this year? That should be answered pretty soon. If I still have to take the Lithium and my medical report reveals continued hyperthyroidism, I have no chance at all. If I am free from any chemical imbalances, I have no doubt that my talent is sufficient to achieve a goal that is arguably the most sought after among amateur athletes. However, I expect that even if I am 100% healthy, I will still need to average close to 60 miles/wk if not more. I cannot afford many race weeks and mini-tapers in which my distance may not top 40. So the question is: Do I really ramp up the mileage and go for the BQ or do I race frequently and focus on steadily improving my current PRs? I set all time PRs or post-HS PRs at all 6 distances in both 2008 and 2009. As for 2010, I am halfway there with near misses at 400 and 5K. Setting PRs at every distance is a goal that is attainable with or without freedom from the Lithium though the half in 1:32:57 could be tough to beat. What's my answer to that question? I cannot say just yet. If I can successfully quit the Lithium and see an immediate and significant improvement in my training as a result of it, I just might go for the BQ. If I break 1:30 in October and have another 2 months to improve, I will certainly go for it. Otherwise, I will not. One of the best things about being a runner is that if you miss a race in a particular year, the event will almost certainly be held again the following year and that includes Boston. Barring an adjustment to the qualifying standards, it will get easier in time. At 33 years of age, I will need to run a 3:10 but at 34, it relaxes to a 3:15, then 3:20 at 39 and all the way to 3:30 at 44. Yes, I expect to slow down between 33-44 and who knows what life has in store but my capability surely will not slow by a full 20 minutes or 45 seconds per mile.
Saturday, August 21, 2010
Are UABle 5K RR
Training and strategy:
Pretty strong overall. I topped 50 miles 2 weeks ago and set an unofficial PR in an indoor 10K time trial (41:14) this week and seemed primed for another PR this time. I had a new race strategy as well. In the past, I had aimed for around 6:00 for the first mile then tried to hang on. That's a little fast for a goal in the low 19s but not terribly so unless you look closer. I was usually out at 85 seconds for the first 1/4 mile, and most of that came in the first 200 (about 40 seconds). 85 seconds for a 1/4 mile projects to around 17:30 for a full 5K. That is WAY too fast. Yes, I got to the mile marker around 6-flat but by then, my pace at the mile marker itself had slipped to 6:15-6:20. Then, I could hang on and scrape out a couple of 6:3x miles and with a decent kick, finish in the 19:40s or 50s. Today, the plan was to go out no faster than 90 in the first 1/4 mile and shoot for 6:10-6:15 for the first mile. I just wanted to maintain it in the 2nd mile then make the last mile the fastest, just like my 10K time trial.
Race day:
On the medical front, I am trying to wean off the Lithium (I'm hyperthyroid not bi-polar) and had taken too much the day before. I could only hope that the excess would clear my system by race time. I woke up in the morning feeling pretty well but not my best and headed to Vestavia HS for some strides, which I ran fairly fast with relative ease so I decided to give it a shot.
The gun went off and I was holding back as planned then about 200 meters into the race, we hit a decent downhill for about a 100 which increased my pace significantly. Once again, I hit the 1/4 mile in 85 seconds but this time, it was probably appropriate. We then turned into a construction zone before hitting Lakeshore trail, my most common training ground. I was about 3:05 for the half mile so I had slowed enough and from here, it was pretty much all out to the line. I passed at least 2 before the end of the first mile (a near perfect 6:10) and traded places a couple of time with the female leader. Throughout the 2nd mile, which was mostly flat, my effort was hard but I still felt reasonably well and each time, I checked my Garmin, it showed that I was holding the pace pretty well. I passed another 2 guys and the female leader was well within my sights, maybe 5 seconds ahead at the most and I knew that I could out kick her if I stayed within that range. I completed the mile in 6:20 for a 12:30 split and just over 13 with a mile to go. Now, even a brutal fade to 6:50 would still bring me home under 20 but I wanted more this time. If I could simply repeat that 6:20 and kick home hard, I would have a shot at my post-HS PR of 19:27. Unfortunately, most of the next .6 or so was slightly uphill with one or two short downhills to break it up. We went up another small hill then turned off Lakeshore and headed up another small hill. That one broke me and by the time the course went back gently downhill, it was too late. My energy had been spent and the lead female was pulling away from me. I battled hard late in the 3rd mile but my legs were simply shot. Finally, I hit the marker in 19:05 for a disappointing 6:35 split. I would finish well under 20 and turned in a decent finishing kick. There is some question about my final time. According to the results, I was 19:28 but my watch showed 19:40. In any event, it is not a PR but it is my best time of the year and a top 5 performance all time. I congratulated the female winner and thanked the RD for putting on a good and enjoyable race. I finished 7th overall and 1st in my age group.
Final thought:
I ran that 19:27 just over a year ago and since then I've broken 20 in 4 out of my next 5 attempts but have not approached my PR. Today was another good try but once again, I fell short. Again, because of the Lithium issue, I felt like I was operating just a hair below peak efficiency but I'm not using that as an excuse. In my defense, the temp was near 80 with sunny skies and close to 90% humidity. If it had been 20 degrees cooler, I'll bet that I would have been 15-30 seconds faster and well within PR range. My coach agrees. I will definitely try again before the year is over and am leaning towards the Maple Leaf 5K, Hueytown, or a race at a small airport, which should be pancake flat. My grade on the day is a B+.
Pretty strong overall. I topped 50 miles 2 weeks ago and set an unofficial PR in an indoor 10K time trial (41:14) this week and seemed primed for another PR this time. I had a new race strategy as well. In the past, I had aimed for around 6:00 for the first mile then tried to hang on. That's a little fast for a goal in the low 19s but not terribly so unless you look closer. I was usually out at 85 seconds for the first 1/4 mile, and most of that came in the first 200 (about 40 seconds). 85 seconds for a 1/4 mile projects to around 17:30 for a full 5K. That is WAY too fast. Yes, I got to the mile marker around 6-flat but by then, my pace at the mile marker itself had slipped to 6:15-6:20. Then, I could hang on and scrape out a couple of 6:3x miles and with a decent kick, finish in the 19:40s or 50s. Today, the plan was to go out no faster than 90 in the first 1/4 mile and shoot for 6:10-6:15 for the first mile. I just wanted to maintain it in the 2nd mile then make the last mile the fastest, just like my 10K time trial.
Race day:
On the medical front, I am trying to wean off the Lithium (I'm hyperthyroid not bi-polar) and had taken too much the day before. I could only hope that the excess would clear my system by race time. I woke up in the morning feeling pretty well but not my best and headed to Vestavia HS for some strides, which I ran fairly fast with relative ease so I decided to give it a shot.
The gun went off and I was holding back as planned then about 200 meters into the race, we hit a decent downhill for about a 100 which increased my pace significantly. Once again, I hit the 1/4 mile in 85 seconds but this time, it was probably appropriate. We then turned into a construction zone before hitting Lakeshore trail, my most common training ground. I was about 3:05 for the half mile so I had slowed enough and from here, it was pretty much all out to the line. I passed at least 2 before the end of the first mile (a near perfect 6:10) and traded places a couple of time with the female leader. Throughout the 2nd mile, which was mostly flat, my effort was hard but I still felt reasonably well and each time, I checked my Garmin, it showed that I was holding the pace pretty well. I passed another 2 guys and the female leader was well within my sights, maybe 5 seconds ahead at the most and I knew that I could out kick her if I stayed within that range. I completed the mile in 6:20 for a 12:30 split and just over 13 with a mile to go. Now, even a brutal fade to 6:50 would still bring me home under 20 but I wanted more this time. If I could simply repeat that 6:20 and kick home hard, I would have a shot at my post-HS PR of 19:27. Unfortunately, most of the next .6 or so was slightly uphill with one or two short downhills to break it up. We went up another small hill then turned off Lakeshore and headed up another small hill. That one broke me and by the time the course went back gently downhill, it was too late. My energy had been spent and the lead female was pulling away from me. I battled hard late in the 3rd mile but my legs were simply shot. Finally, I hit the marker in 19:05 for a disappointing 6:35 split. I would finish well under 20 and turned in a decent finishing kick. There is some question about my final time. According to the results, I was 19:28 but my watch showed 19:40. In any event, it is not a PR but it is my best time of the year and a top 5 performance all time. I congratulated the female winner and thanked the RD for putting on a good and enjoyable race. I finished 7th overall and 1st in my age group.
Final thought:
I ran that 19:27 just over a year ago and since then I've broken 20 in 4 out of my next 5 attempts but have not approached my PR. Today was another good try but once again, I fell short. Again, because of the Lithium issue, I felt like I was operating just a hair below peak efficiency but I'm not using that as an excuse. In my defense, the temp was near 80 with sunny skies and close to 90% humidity. If it had been 20 degrees cooler, I'll bet that I would have been 15-30 seconds faster and well within PR range. My coach agrees. I will definitely try again before the year is over and am leaning towards the Maple Leaf 5K, Hueytown, or a race at a small airport, which should be pancake flat. My grade on the day is a B+.
Monday, August 16, 2010
My BQ chances
What type of condition is required for a BQ? I'll base that off my 10K/5K ratio and extrapolate it to Full/Half. According to McMillan, a 40:00 10K calculates to a 19:15 5K for a ratio of (40/19.25)= 2.077. Again, IMO, that's too aggressive. Self-coached runner's ratio is (40/19.0)= 2.105. My current ratio is approx. (41.5/19.5)= 2.128 (I'll round it to 2.13). Of course, that could change come November when I race a flat 10K in Mobile. Also, if I can manage to run 60 MPW on a consistent basis, that ratio will come down a bit. Maybe, it could go as low as 2.10.
Now, let's try to extrapolate it to FM/HM.
Given my current ratio, my half marathon must be at least (191/2.13)= 1:29:40
Using Self-Coached runner: (191/2.105)= 1:30:45
To make it realistic and taking into account the wall, let's add another 10 seconds/mile to the marathon pace. That puts me at about 1:27:30 based on my current ratio and about 1:28:30 based on Self-Coached runner.
Here's my probability breakdown:
Sub-1:25- Slam dunk. Barring disaster, it's mine
1:25-1:27:30- Good shot, no guarantee but I like my chances
1:27:30-1:28:30- slightly better than 50/50, It could come down to the last .2
1:28:30-1:29:40- Would need an unusually good performance on race day.
1:29:40-1:30:40- Need a minor miracle on race day or sudden improvement in fitness.
over 1:30:40- no hope, just shoot for 3:20.
Figure that I need to be somewhere between Level 5 and Level 6 fitness for a 3:10 (refer to my last post). For a 3:15, all I need is to be slightly above Level 4 and I am nearly there now.
The key will be consistent mileage. I tried to run 60 MPW over the winter and got hurt but at that time, I wasn't healthy and had been wearing improper orthotics. I don't deny that the odds are long but my chances were zero in my last 2 marathons. This will be the first time I enter a training cycle with any chance at all and I am getting excited.
Now, let's try to extrapolate it to FM/HM.
Given my current ratio, my half marathon must be at least (191/2.13)= 1:29:40
Using Self-Coached runner: (191/2.105)= 1:30:45
To make it realistic and taking into account the wall, let's add another 10 seconds/mile to the marathon pace. That puts me at about 1:27:30 based on my current ratio and about 1:28:30 based on Self-Coached runner.
Here's my probability breakdown:
Sub-1:25- Slam dunk. Barring disaster, it's mine
1:25-1:27:30- Good shot, no guarantee but I like my chances
1:27:30-1:28:30- slightly better than 50/50, It could come down to the last .2
1:28:30-1:29:40- Would need an unusually good performance on race day.
1:29:40-1:30:40- Need a minor miracle on race day or sudden improvement in fitness.
over 1:30:40- no hope, just shoot for 3:20.
Figure that I need to be somewhere between Level 5 and Level 6 fitness for a 3:10 (refer to my last post). For a 3:15, all I need is to be slightly above Level 4 and I am nearly there now.
The key will be consistent mileage. I tried to run 60 MPW over the winter and got hurt but at that time, I wasn't healthy and had been wearing improper orthotics. I don't deny that the odds are long but my chances were zero in my last 2 marathons. This will be the first time I enter a training cycle with any chance at all and I am getting excited.
training 8/16-8/22 (race week)
8/16- A bit sluggish this weekend. Took Lithium last night and it made it worse. Does that mean that I can quit taking that stuff too? That would be a MIRACLE! I took NOTHING today and felt better and better as the day progressed. 7 miles in 50:43 (7:15 pace). That's a 3:10 BQ marathon pace and it felt EASY! My chances may be slim at Huntsville but it's still 4 months away and I'm beginning to think that I really do have a shot.
Grade:A/1 credit/distance=7.5
8/17- Interesting day. Again, I took nothing last night and nothing all day. I felt great in the morning but around lunch time, the energy was beginning to fade. By the end of the work day, I was in "C" shape at best. I went straight home and popped 2 Lithium pills then headed to the gym for a tempo or 10K time trial depending on how I felt. I still don't think I was at my absolute best but still nailed my 3rd PR in as many weeks. 10K in 41:14 (unofficial PR by :14). How about these splits? 6:36-6:40-6:37-6:40-6:40-6:31-90. 1st half: 20:42, 2nd half: 20:32.
Grade:A/3 credit/distance=6.5
8/18- Trak Shak 6.5 @ 7:35 pace. Faded a bit in the last mile but still pretty solid. A bit fast for an easy day but since I'm running little-nothing over the next 2 days, it's okay.
Grade:B/1 credit/distance=7.0
8/19- Body demanded a rest day and I dared not disobey. Extreme soreness in my calves in the morning but it got better after I took some Lithium. I REALLY don't want to become sensitive to that stuff now. Got some new long training shoes (Nike Lunar Elite) from the Trak Shak. Should be somewhat fresh by tomorrow.
8/20- 2 miles on the 'mill and did not feel well at all. Too much Lithium. PLEASE PLEASE NO EXTREME SENSITIVITY TO THAT! (unless of course I can wean off). I was fine in the afternoon but in the evening, an 8:00 pace actually required effort and I've got a race to run and a PR attempt in 12 short hours! If I don't feel well when I wake up, the race is off and it will be the 4th DNS of the year. I was so excited earlier this week too. Disgusting!
Grade:D+/1 credit/distance=2.0
8/21- Are UABle 5K in 19:38-19:40 (best time of the year), 1 Mile warm and cool.
Grade:B+/4 credits/distance=5.0
8/22- Easy 7 indoors @ 7:51 pace. Pace was well within the prescribed range but muscles were abnormally stiff and sore and it was not because of yesterday's race. I cut the Lithium dosage and it was still too much. I may try to quit again next week.
Grade:C+/1 credit/distance=7.0
Weekly summary:
Pretty solid week overall and that distance is acceptable for a race week but when training for longer distances, it just won't do. I've beaten last year's time in 3 out of the 6 distances with near misses at 400 and 5K. Let's go get 'em this fall. I could be free from the Lithium by my 30th birthday and that would be all that I want.
Distance=35.0/ GPA= 35.8/11= 3.25
Grade:A/1 credit/distance=7.5
8/17- Interesting day. Again, I took nothing last night and nothing all day. I felt great in the morning but around lunch time, the energy was beginning to fade. By the end of the work day, I was in "C" shape at best. I went straight home and popped 2 Lithium pills then headed to the gym for a tempo or 10K time trial depending on how I felt. I still don't think I was at my absolute best but still nailed my 3rd PR in as many weeks. 10K in 41:14 (unofficial PR by :14). How about these splits? 6:36-6:40-6:37-6:40-6:40-6:31-90. 1st half: 20:42, 2nd half: 20:32.
Grade:A/3 credit/distance=6.5
8/18- Trak Shak 6.5 @ 7:35 pace. Faded a bit in the last mile but still pretty solid. A bit fast for an easy day but since I'm running little-nothing over the next 2 days, it's okay.
Grade:B/1 credit/distance=7.0
8/19- Body demanded a rest day and I dared not disobey. Extreme soreness in my calves in the morning but it got better after I took some Lithium. I REALLY don't want to become sensitive to that stuff now. Got some new long training shoes (Nike Lunar Elite) from the Trak Shak. Should be somewhat fresh by tomorrow.
8/20- 2 miles on the 'mill and did not feel well at all. Too much Lithium. PLEASE PLEASE NO EXTREME SENSITIVITY TO THAT! (unless of course I can wean off). I was fine in the afternoon but in the evening, an 8:00 pace actually required effort and I've got a race to run and a PR attempt in 12 short hours! If I don't feel well when I wake up, the race is off and it will be the 4th DNS of the year. I was so excited earlier this week too. Disgusting!
Grade:D+/1 credit/distance=2.0
8/21- Are UABle 5K in 19:38-19:40 (best time of the year), 1 Mile warm and cool.
Grade:B+/4 credits/distance=5.0
8/22- Easy 7 indoors @ 7:51 pace. Pace was well within the prescribed range but muscles were abnormally stiff and sore and it was not because of yesterday's race. I cut the Lithium dosage and it was still too much. I may try to quit again next week.
Grade:C+/1 credit/distance=7.0
Weekly summary:
Pretty solid week overall and that distance is acceptable for a race week but when training for longer distances, it just won't do. I've beaten last year's time in 3 out of the 6 distances with near misses at 400 and 5K. Let's go get 'em this fall. I could be free from the Lithium by my 30th birthday and that would be all that I want.
Distance=35.0/ GPA= 35.8/11= 3.25
Saturday, August 14, 2010
My best distance
According to most race calculators such as McMillan, Daniels, etc., my best distance is the 400 m and there is a sharp drop off as the distances increase especially from the 400-Mile and Mile-5K. According to that, I should be able to run a Mile in 4:57, a 5K in 17:09, 10K in 35:38, HM in 1:19 and a full in 2:47 based on a 61 second 400. I don't think so. Even based on my Mile, I should be about 18:30 for 5K, and under 39 for 10K. There's not too much of a drop off between my 10K and HM however but my full PR is still quite soft. These calculators are geared toward runners who train at 70-80 MPW, which represent a very small percentage race starters. If I trained at 80 MPW, could I run a sub-2:50 marathon? I highly doubt it.
I recently found another table from a book called "Self Coached Runner" with equivalent tables for everything between 100 m and 20K that seem much more reasonable. I have converted the 20K to the half marathon based on McMillan (HM is only 0.7 longer). Times are listed as follows with the following order: 400/Mile/5K/10K/HM. I'll leave out the full for now.
Level 1: 64.8/5:52/20:43/43:44/1:37:21
Level 2: 63.6/5:45/20:17/42:46/1:35:11
Level 3: 62.5/5:38/19:50/41:48/1:33:02
Level 4: 61.4/5:31/19:23/40:51/1:30:51/ FWIW, my 400= 26.7 at 200, I'm not that fast.
Level 5: 60.3/5:24/18:59/39:58/1:28:51
Level 6: 59.2/5:17/18:32/39:01/1:26:43
Level 7: 58.1/5:10/18:07/38:06/1:24:39
Based on this, the Mile is clearly my best distance. I suppose that makes sense. In high school, I was best at the 800 and I expect that in my late 30s-40s, I'll be best at the 5K-10K. It is interesting that in '09, my 10K and HM times were both just a tad better than Level 3. That said, I've since beaten that 10K time. Also, in my Baton Rouge half, I was in better condition and raced a course that was a bit easier than the Vulcan 10K.
Here's where they rank as of now:
Mile: 5:20= Level 5.43
400: 61.2= Level 4.22
5K: 19:27= Level 3.85
10K:41:28=Level 3.32
Half:1:32:57=Level 3.04
Of course, one race can change all of this. I'll be looking to improve my 5K next Saturday. I'm conceding nothing for my Fall racing season especially with the recent medical breakthrough but I will say that my odds of a BQ in Huntsville are long. That said, I fully expect to beat my current PR of 3:35. I will indeed shift to marathon mode when the weather cools but after this year, I have some choices to make as far as my training. I am just 5 seconds away from my goal in the Mile and 1.23 away in the 400. I figure that if I can break 60 in the 400, I can run a sub-5:15 Mile and vice versa. I AM SO CLOSE and the window of opportunity is closing. I'm probably at my peak in terms of 400-Mile ability if not slightly past it. If I can't run a 59.9 within the next 2 years, I don't see myself doing it after age 32. Marathoners often do not peak until age 35, at which time, I get an extra 5 minutes to BQ (assuming that the BAA does not adjust the standards). A 7:28 pace seems a bit more manageable than 7:17 for 26.2.
In 2011, I'm hitting the speed work hard and I won't quit on it until I run 59.9/5:14.9. If I can't do it by the end of 2012, it's not to be and I'll refocus on the BQ. The 5 extra minutes will kick in for the Fall 2014 racing season.
I recently found another table from a book called "Self Coached Runner" with equivalent tables for everything between 100 m and 20K that seem much more reasonable. I have converted the 20K to the half marathon based on McMillan (HM is only 0.7 longer). Times are listed as follows with the following order: 400/Mile/5K/10K/HM. I'll leave out the full for now.
Level 1: 64.8/5:52/20:43/43:44/1:37:21
Level 2: 63.6/5:45/20:17/42:46/1:35:11
Level 3: 62.5/5:38/19:50/41:48/1:33:02
Level 4: 61.4/5:31/19:23/40:51/1:30:51/ FWIW, my 400= 26.7 at 200, I'm not that fast.
Level 5: 60.3/5:24/18:59/39:58/1:28:51
Level 6: 59.2/5:17/18:32/39:01/1:26:43
Level 7: 58.1/5:10/18:07/38:06/1:24:39
Based on this, the Mile is clearly my best distance. I suppose that makes sense. In high school, I was best at the 800 and I expect that in my late 30s-40s, I'll be best at the 5K-10K. It is interesting that in '09, my 10K and HM times were both just a tad better than Level 3. That said, I've since beaten that 10K time. Also, in my Baton Rouge half, I was in better condition and raced a course that was a bit easier than the Vulcan 10K.
Here's where they rank as of now:
Mile: 5:20= Level 5.43
400: 61.2= Level 4.22
5K: 19:27= Level 3.85
10K:41:28=Level 3.32
Half:1:32:57=Level 3.04
Of course, one race can change all of this. I'll be looking to improve my 5K next Saturday. I'm conceding nothing for my Fall racing season especially with the recent medical breakthrough but I will say that my odds of a BQ in Huntsville are long. That said, I fully expect to beat my current PR of 3:35. I will indeed shift to marathon mode when the weather cools but after this year, I have some choices to make as far as my training. I am just 5 seconds away from my goal in the Mile and 1.23 away in the 400. I figure that if I can break 60 in the 400, I can run a sub-5:15 Mile and vice versa. I AM SO CLOSE and the window of opportunity is closing. I'm probably at my peak in terms of 400-Mile ability if not slightly past it. If I can't run a 59.9 within the next 2 years, I don't see myself doing it after age 32. Marathoners often do not peak until age 35, at which time, I get an extra 5 minutes to BQ (assuming that the BAA does not adjust the standards). A 7:28 pace seems a bit more manageable than 7:17 for 26.2.
In 2011, I'm hitting the speed work hard and I won't quit on it until I run 59.9/5:14.9. If I can't do it by the end of 2012, it's not to be and I'll refocus on the BQ. The 5 extra minutes will kick in for the Fall 2014 racing season.
Monday, August 9, 2010
training 8/9-8/15
8/9- Took a small amount of glutamine yesterday afternoon just to see what would happen and I got an immediate negative reaction. Yes! Now I know without a doubt that I am free from my dependence on that stuff. Took nothing last night then took my normal amount of thyroid and blood sugar supplements. As expected, the glutamine cleared by afternoon and I was ready to run. I breezed through 7 miles in 53:24 (7:38 pace, a 3:20 marathon). Good run. On Wednesday, I will try some glycine and hope for another negative reaction. If that happens, all my neurotransmitters are balanced, which would be a MAJOR MAJOR victory!
Grade:A-/1 credit/distance=7.5
8/10- Johnny's speed workout was tough for me. 4x200 in 34, 4x400 in 73-70-72-70 (4:45).
An 800 for dessert, which I struggled to a 2:40. Overall pace was 4:51. Just a tad slower than last time. Then, Johnny made me run another 400 only 15 seconds after the all out 800. I managed only an 86. This is not the first time, he's pulled this on me. A bit of a let down but still not too bad overall. His quote was "Hate me Tuesday, love me next Saturday."
Grade:B/2 credits/distance=4.5
8/11- Trak Shak 5 @ 7:41. Temp was close to 95 but it wasn't too humid so it didn't feel too bad to me. That's a tad fast for an easy day but it was only 5 miles. An 8 miler would have been slower. Again, I took nothing at night and my normal thyroid supplements during the day. I was pleased with how I felt especially considering that I was exhausted last night. Mile cool down.
Grade:B+/1 credit/distance=6.0
8/12- Took glycine last night and began feeling some abnormal stiffness in my legs shortly thereafter. Indeed, I AM FREE!! Praise the Lord. Planned rest day and it would not have gone well if I had run but it should clear well before tomorrow's possible time trial.
8/13- High temp of 100 but it had cooled to the low 90s by 5PM so the time trial was on.
1 Mile in 5:20.2 (fastest time since '99) 77-83-82-78. Just 5 seconds shy of my lifetime goal on a solo run and if it had been 20 degrees cooler, I think I could have done it. Social run at 7 with Ryan and Chilton and had to cut it short because of threatening skies.
Grade:A/3 credits/distance=4.5
8/14- Had to cut LR short again this time due to bad weather approaching. That's okay. I didn't have much in the tank anyway. 7.5 miles with a moving pace @ an even 8:00 and needed a last mile in 7:12 to do it. I don't think it's anymore more serious than natural fatigue. I got home about 15 minutes before a nasty storm hit.
Grade:C/1 credit/distance=7.5
Oppressive humidity came soon after the rain stopped so I hit the 'mill for an easy 5 also at 8:00 pace. Mildly better than this morning but still only about average.
Grade:B-/1 credit/distance5.0
8/15- BAFA day run (15th anniversary of my first XC practice). Easy 7 in 55:08 (7:53 pace). A bit of a struggle but did run a fairly even pace. I was tired but not exhausted. I hope that I'll be somewhat fresh by tomorrow.
Grade:B-/1 credit/distance=7.0
Weekly summary:
Pretty solid week overall. I do feel a bit run down but that's due to high intensity and not enough rest. Next week will be lower mileage because of a 5K race and my first full week of freedom from the taurine and related supplements. We'll see how it goes.
Distance=42.0/ GPA= 32.4/10=3.24
Grade:A-/1 credit/distance=7.5
8/10- Johnny's speed workout was tough for me. 4x200 in 34, 4x400 in 73-70-72-70 (4:45).
An 800 for dessert, which I struggled to a 2:40. Overall pace was 4:51. Just a tad slower than last time. Then, Johnny made me run another 400 only 15 seconds after the all out 800. I managed only an 86. This is not the first time, he's pulled this on me. A bit of a let down but still not too bad overall. His quote was "Hate me Tuesday, love me next Saturday."
Grade:B/2 credits/distance=4.5
8/11- Trak Shak 5 @ 7:41. Temp was close to 95 but it wasn't too humid so it didn't feel too bad to me. That's a tad fast for an easy day but it was only 5 miles. An 8 miler would have been slower. Again, I took nothing at night and my normal thyroid supplements during the day. I was pleased with how I felt especially considering that I was exhausted last night. Mile cool down.
Grade:B+/1 credit/distance=6.0
8/12- Took glycine last night and began feeling some abnormal stiffness in my legs shortly thereafter. Indeed, I AM FREE!! Praise the Lord. Planned rest day and it would not have gone well if I had run but it should clear well before tomorrow's possible time trial.
8/13- High temp of 100 but it had cooled to the low 90s by 5PM so the time trial was on.
1 Mile in 5:20.2 (fastest time since '99) 77-83-82-78. Just 5 seconds shy of my lifetime goal on a solo run and if it had been 20 degrees cooler, I think I could have done it. Social run at 7 with Ryan and Chilton and had to cut it short because of threatening skies.
Grade:A/3 credits/distance=4.5
8/14- Had to cut LR short again this time due to bad weather approaching. That's okay. I didn't have much in the tank anyway. 7.5 miles with a moving pace @ an even 8:00 and needed a last mile in 7:12 to do it. I don't think it's anymore more serious than natural fatigue. I got home about 15 minutes before a nasty storm hit.
Grade:C/1 credit/distance=7.5
Oppressive humidity came soon after the rain stopped so I hit the 'mill for an easy 5 also at 8:00 pace. Mildly better than this morning but still only about average.
Grade:B-/1 credit/distance5.0
8/15- BAFA day run (15th anniversary of my first XC practice). Easy 7 in 55:08 (7:53 pace). A bit of a struggle but did run a fairly even pace. I was tired but not exhausted. I hope that I'll be somewhat fresh by tomorrow.
Grade:B-/1 credit/distance=7.0
Weekly summary:
Pretty solid week overall. I do feel a bit run down but that's due to high intensity and not enough rest. Next week will be lower mileage because of a 5K race and my first full week of freedom from the taurine and related supplements. We'll see how it goes.
Distance=42.0/ GPA= 32.4/10=3.24
Thursday, August 5, 2010
Road trips Part 4- West
Washington- spent a night in Vancouver, just across the river from Portland and stopped at a Taco Bell. Pretty awesome views of the Cascades. Returned in 2011 to Spokane and ran on the Centennial Trail. Returned in 2016 for an overnight layover in Seattle on my way back from Alaska. No time to tour but did get to have breakfast with a college friend.
Idaho- Coeur D'Alene half marathon in 2011, solid performance there. Panhandle was very scenic with mountain and lake views.
Montana-2011, Detour from CDA. Stopped in Missoula for dinner and a drive around town. Snow capped mountains in the distance.
Wyoming- Cheyenne detour on my Colorado trip in 2010. Decent downtown but it was jammed because of a parade and I didn't stay long.
Colorado- Vacationed here when I was 15. I remember canoeing, hiking and saw Pike’s Peak, where my mother got sick from the altitude. Returned in 2010 and revisited Pike’s Peak and Garden of the Gods as well as Rocky Mountain National Park, all of which were awesome. Also visited Denver for the first time and was impressed overall. Lots of parks and good running/bike trails. Ran the RNR Denver half in 2012.
Oregon- Debut marathon at Eugene in 2008. Flew into Portland then headed up Mt. Hood. Also walked on the beach for a few minutes and saw Prefontaine’s home town of Coos Bay. I saw some very nice scenery.
Nevada- I’ve only been to Las Vegas when I was 14 so there wasn’t much that I could do there. I did see some nice shows and that’s about it. Came back to Reno and Lake Tahoe in 2016 and ran the half marathon. Also saw Carson City and Virginia City.
Utah- stayed in St. George, site of the marathon with the most net downhill in the country. I may return to race it in the future. Hiked in Bryce Canyon and Zion National Park and even did a workout at over 8,000 ft. altitude. I lasted about 25 minutes. The scenery was awesome.
California- vacation here when I was 14. We saw Universal Studios in LA and took the coastal highway through Big Sur all the way up to San Francisco before heading to Vegas. I would like to return to see San Diego and maybe run CIM in Sacramento. Ran the 13.1 Los Angeles race and performed well despite stomach cramps. Saw Santa Monica and Sunset Blvd as well as the Reagan library. Returned here in 2016 and saw the Sierra Nevada Mountains, Lake Tahoe and Sacramento.
Arizona- I first arrived here in 2008 for a 15 minute ride on the interstate. It was still memorable though. The scenery was spectacular and exotic. The Phoenix half marathon was completed in 2015 and the trip included a visit to Sedona and the Grand Canyon.
New Mexico- flew into Albuquerque and stopped in Santa Fe. Also took in some scenic routes on my way to Colorado. Southern part has a lot of red rock scenery while the northern section is greener and looks more like Colorado. Strong Spanish and Native American flavor.
Alaska- Anchorage Mayor's half marathon in 2016. Experienced the midnight sun and saw views of the highest peak in North America at Denali National Park.
Monday, August 2, 2010
training 8/2-8/8
8/2- Chose an indoor run over stifling humidity. Easy 6 in 46:20. 1st half 23:10, 2nd half 23:10 but needed a fast finish to do it. Took taurine last night and it made me feel very sluggish. Once again, one pill took me from one extreme to the other. Some of it had cleared by the afternoon but I could not have run much faster even if I wanted to. Pace was 7:44 and still quite sore.
Grade:C+/1 credit/distance=6.0
8/3-Indoor 10K time trial. Took about 350 mg of taurine and still woke up feeling a bit sluggish. By the afternoon however, I was ready to go. Time of 41:28. Unofficial PR! 1st half: 20:50, 2nd half: 20:38. Outstanding! Believe it or not, I still don't think I had my absolute best stuff either.
Grade:A/3 credits/distance=6.5
8/4- Took 500 mg taurine and it left me feeling extremely sore esp. in the hip/groin area. Is it the taurine or the indoor running or both? I like the cool conditions and don't mind the laps but I really don't want to end up back in prolotherapy. Felt a bit better as the day progressed. Trak Shak 5 @ 7:50 pace plus a 1 Mile warm up. Weather: 92 and humid. I will try again to stop the taurine but may still have to wean.
Grade:C+/1 credit/distance=6.0
8/5- Indoor 8 in 61:10. 7:39 pace. I got another lecture from RWOL to slow down and yes I will when my mileage comes up. I did want a bit of a test today since I made it through the day without taurine and I was pleased with the result. Last quarter mile in a comfortable 90 seconds. First half: 30:43, 2nd half 30:27
Grade:A-/1 credit/distance=8.5
8/6- Recovery double. 3 on the 'mill at 8:10 pace. Felt good
Easy 3 with Ryan at an even slower pace. Felt average. Very humid.
I can't use the indoor track more than 1-2 times per week or I could very well end up back in prolotherapy for hip pain. That, I do not want.
Grade:B/1 credit/distance=6.0
8/7-Long with Scott. Decent start then hit the wall after Mile 6 and walk-jogged to the end. The last 3 miles were around 10 minute pace. Even on a warm and humid day, I should not have been THIS BAD! Something is clearly off. I'm hoping that it's the glycine. I don't think it's the taurine or I'd feel wired/tired.
Grade:D/2 credits/distance=9.5
PM- 3.5 on the 'mill. Man, that's about all I can stand to do on that thing. Felt much better. Set it to 8:00 pace until the final .50, which I ran at 6:40 (10K pace). I think that it is indeed the glycine so that would mean another pill that I no longer need but may have to wean.
Grade:B+/1 credit/distance=3.5
8/8- Tempo. 5 miles in 34:51 with a fast finish. Good comeback from yesterday. No glycine last night. Do I quit that stuff altogether now or wean down to 1 per day? Started in the 6:50s then gradually slowed while keeping the effort even. Final 1/4 mile was a fast but controlled 90 seconds so I'm sure that I could have done better.
Grade:B/2 credits/distance=5.0
Weekly summary:
Very pleased with the mileage this week. I had not topped 50 since January. Ran all 7 days. No intervals but a time trial (PR) and a tempo. If not for Saturday morning's debacle, I would have had a nice GPA as well.
Distance= 51.0/ GPA= 34.6/12= 2.88
Grade:C+/1 credit/distance=6.0
8/3-Indoor 10K time trial. Took about 350 mg of taurine and still woke up feeling a bit sluggish. By the afternoon however, I was ready to go. Time of 41:28. Unofficial PR! 1st half: 20:50, 2nd half: 20:38. Outstanding! Believe it or not, I still don't think I had my absolute best stuff either.
Grade:A/3 credits/distance=6.5
8/4- Took 500 mg taurine and it left me feeling extremely sore esp. in the hip/groin area. Is it the taurine or the indoor running or both? I like the cool conditions and don't mind the laps but I really don't want to end up back in prolotherapy. Felt a bit better as the day progressed. Trak Shak 5 @ 7:50 pace plus a 1 Mile warm up. Weather: 92 and humid. I will try again to stop the taurine but may still have to wean.
Grade:C+/1 credit/distance=6.0
8/5- Indoor 8 in 61:10. 7:39 pace. I got another lecture from RWOL to slow down and yes I will when my mileage comes up. I did want a bit of a test today since I made it through the day without taurine and I was pleased with the result. Last quarter mile in a comfortable 90 seconds. First half: 30:43, 2nd half 30:27
Grade:A-/1 credit/distance=8.5
8/6- Recovery double. 3 on the 'mill at 8:10 pace. Felt good
Easy 3 with Ryan at an even slower pace. Felt average. Very humid.
I can't use the indoor track more than 1-2 times per week or I could very well end up back in prolotherapy for hip pain. That, I do not want.
Grade:B/1 credit/distance=6.0
8/7-Long with Scott. Decent start then hit the wall after Mile 6 and walk-jogged to the end. The last 3 miles were around 10 minute pace. Even on a warm and humid day, I should not have been THIS BAD! Something is clearly off. I'm hoping that it's the glycine. I don't think it's the taurine or I'd feel wired/tired.
Grade:D/2 credits/distance=9.5
PM- 3.5 on the 'mill. Man, that's about all I can stand to do on that thing. Felt much better. Set it to 8:00 pace until the final .50, which I ran at 6:40 (10K pace). I think that it is indeed the glycine so that would mean another pill that I no longer need but may have to wean.
Grade:B+/1 credit/distance=3.5
8/8- Tempo. 5 miles in 34:51 with a fast finish. Good comeback from yesterday. No glycine last night. Do I quit that stuff altogether now or wean down to 1 per day? Started in the 6:50s then gradually slowed while keeping the effort even. Final 1/4 mile was a fast but controlled 90 seconds so I'm sure that I could have done better.
Grade:B/2 credits/distance=5.0
Weekly summary:
Very pleased with the mileage this week. I had not topped 50 since January. Ran all 7 days. No intervals but a time trial (PR) and a tempo. If not for Saturday morning's debacle, I would have had a nice GPA as well.
Distance= 51.0/ GPA= 34.6/12= 2.88
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