Recovery Week. I really pushed myself during the NYC Half Marathon. My calves were sore for a few days, but even worse, my lateral plantar fascia of my left foot was very sore. I was a little painful to walk on so I decided to take four days off from running. I applied a Salonpas patch each night on it to relieve the pain. I ran for the first time on March 25th.
March 25th - John A. Phillips Park. Ran an easy 10k. I hurt all over and felt like crap! My calves and hips were sore and I was beginning to think that maybe the NYC Half was too close a tune-up race to Boston. My lateral plantar fascia hurt during the first couple of miles, but decided to push through. The pain eventually subsided. I just kept telling myself that I'll get through this, but negative thoughts still crept in my head!
Total Miles = 6.20 in 45:52 (7:23 p/mi).
Weather - 29/21/44%; WNW9; Sunny.
Weight After Run = 142.
Shoes - Nike LunarGlide+2 (orange)
March 27th - John A. Phillips Park: Felt much, much better! Ran 1st 5 miles at about a 7:09 pace, then ran a 5-mile progression run with the last mile of 6:05. General soreness is virtually gone and my lateral plantar fascia pain is gone! My confidence is up and feel I'm back to do some great training before Boston!
Total Miles = 10 in 1:09:05 (6:54 p/mi).
Weather - 43/36/28%, WNW14, Sunny.
Weight After Run = 142.
Shoes - Saucony Kinvara.
TOTAL MILES WEEK 21 = 16.20
Monday, March 28, 2011
Sunday, March 20, 2011
1:23:56
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| My wife took the two top pictures from a covered pedestrian overpass overlooking the finish line on West Side Highway near Battery Park. She's more than deserving of the medal because she supports my running and gives great advice and encouragement! The picture on the bottom left is when we celebrated at Max Brenner's in Union Square. It's the Brenner Burger with cheese and extra crispy criss cut fries with spicy mayo! |
New York City Half Marathon! I ran a great race, felt great from start to finish and ran my fastest half marathon since 1983! That year, I ran the Guam Hafa Marathon on February 27, 1983. I ran it in 1:20:12, placed 7th overall (3rd junior) out of 204 finishers. Twenty-eight years later, I run the same distance in 1:23:56, placed 377 (39th in AG) out of 10,204 finishers. I wore my Saucony Kinvara and I feel that they really were a factor in keep a great pace and form throughout the race. I progressively got faster with each 5k split: 5k (6:31 pace), 10k (6:30 pace), 15k (6:27 pace), 20k (6:25 pace), finish (6:24 pace).
Weather - 37/41%; Sunny.Weight After Run - About 140.
Shoes - Saucony Kinvara (red).
Week 20 - Week of March 14
This is the week before the New York City Half Marathon! Put in a Newton Simulator Run on Monday, then took it easy in the runs after that.
March 14th - Marlboro Retro Fitness: In 1st hour ran 8 miles, then in 2nd hour ran 8.64 miles with Newton Simulator Hills. Maintained 7:03 p/mi pace (8.5mph) throughout, with a few surges here and there on the flats. Began Newton Simulator Hills beginning at mile 10 at 3% for 0.7 mile, then 0% for 1 mile. Up 6% for 0.3 mile, then 0% for 1.4 miles. Up 4% for 0.4 mile, then 0% for 0.4 mile, then up 6% for 0.4 mile. Last 1.2 miles at 0% started at 7:03 pace and topped off at 6:00 pace for last 0.1 mile. Cooled down with 1.5 miles barefoot at 16:37. Didn't feel as strong as previous simulator runs. Calves were tight, thighs burned and had a sharp pain to the left of my right knee. Total Miles = 18.14 in 2:16:37 (7:30 p/mi).
Weather - Indoors.
Weight After Run = 139.
Shoes - Nike LunarGlide+2 (orange).
March 16th - John A. Phillips Park: Warm up 1st mile, then did 5 strides of 0.10 mi with equal recovery, then a recovery mile. 4th mile with 5 strides of 0.10 mi with equal strides, then a recovery mile. Felt okay, but right knee is still a bit sore. Total Miles - 5.0 in 37:23 (7:28 p/mi).
Weather - 42/38/79%; ENE6; Drizzle.
Weight After Run = 142.
Shoes - Nike LunarGlide+2 (orange).
March 18th - John A, Phillips Park: Easy run before the NYC Half Marathon. Wore Saucony Kinvara and these shoes are incredible! I felt like I was going for an easy run, even slower than last Wednesday. I ended up running 4 miles in an average of 7:10 pace! Also, no knee pain! I'm sure the Nike Air Zoom Skylon (orange) was the cause and I need to retire them! Total Miles = 4.0 in 28:43 (7:10 p/mi).
Weather - 62/62/45%; WSW16; Sunny.
Weight After Run = 142.
Saucony Kinvara (red).
TOTAL MILES WEEK 20 = 40.56
March 14th - Marlboro Retro Fitness: In 1st hour ran 8 miles, then in 2nd hour ran 8.64 miles with Newton Simulator Hills. Maintained 7:03 p/mi pace (8.5mph) throughout, with a few surges here and there on the flats. Began Newton Simulator Hills beginning at mile 10 at 3% for 0.7 mile, then 0% for 1 mile. Up 6% for 0.3 mile, then 0% for 1.4 miles. Up 4% for 0.4 mile, then 0% for 0.4 mile, then up 6% for 0.4 mile. Last 1.2 miles at 0% started at 7:03 pace and topped off at 6:00 pace for last 0.1 mile. Cooled down with 1.5 miles barefoot at 16:37. Didn't feel as strong as previous simulator runs. Calves were tight, thighs burned and had a sharp pain to the left of my right knee. Total Miles = 18.14 in 2:16:37 (7:30 p/mi).
Weather - Indoors.
Weight After Run = 139.
Shoes - Nike LunarGlide+2 (orange).
March 16th - John A. Phillips Park: Warm up 1st mile, then did 5 strides of 0.10 mi with equal recovery, then a recovery mile. 4th mile with 5 strides of 0.10 mi with equal strides, then a recovery mile. Felt okay, but right knee is still a bit sore. Total Miles - 5.0 in 37:23 (7:28 p/mi).
Weather - 42/38/79%; ENE6; Drizzle.
Weight After Run = 142.
Shoes - Nike LunarGlide+2 (orange).
March 18th - John A, Phillips Park: Easy run before the NYC Half Marathon. Wore Saucony Kinvara and these shoes are incredible! I felt like I was going for an easy run, even slower than last Wednesday. I ended up running 4 miles in an average of 7:10 pace! Also, no knee pain! I'm sure the Nike Air Zoom Skylon (orange) was the cause and I need to retire them! Total Miles = 4.0 in 28:43 (7:10 p/mi).
Weather - 62/62/45%; WSW16; Sunny.
Weight After Run = 142.
Saucony Kinvara (red).
TOTAL MILES WEEK 20 = 40.56
Thursday, March 17, 2011
New York City Half Marathon Expo
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| In 2006, my number was 10147. In 2007, it was 1040. Now it's 774! I hope this means I'm getting faster as I get older! |
Always a Runner...
Sunday, March 13, 2011
Week 19 - Week of March 7
March 8 - Easy 6-mile run in 37:30 (7:29 p/mi).
Weather - 30/23/48%; NNE6; Sunny.
Weight After Run = 142
Shoes - Nike Air Zoom Skylon (orange).
March 9 - 6's and 7's. 2 mi WU (18:00). 7 mi (60:00) 10 x 6's & 7's. 1st 5 at 6% = 7:24 p/mi, 60 sec CD, 7% = 7:24 p/mi, 120 sec CD. 2nd 5 same, but last 30 sec of each incline at 7:13. last 7% at 7:03 for 30, then 6:39 for 30 sec. Ran 2 mi in 12:26 (6:53, 5:33). 2 mi CD barefoot in 17:12. Minor sharp pain left of right knee cap, but otherwise felt great!
Total Miles = 13.0 in 1:47:38 (8:14 p/mi).
Weather - Indoors.
Weight After Run = 140.
Shoes - Nike Air Zoom Skylon (orange).
March 11 - Easy 8/Tempo 8. Right knee to the left of my knee cap had sharp pain at times yesterday. My guess is it's because of the shoes (Skylon) because might have too many miles logged in that pair. Applied Salonpas yesterday. Better today, but still noticeable. It hurt a little during the first 5-6 miles, then the pain was mostly gone during the rest of the run. First 8 miles were at fairly easy pace, then increased to a tempo run during the last 8.
Total Miles = 16.0 in 1:58:21 (7:23 p/mi).
Weather - 49/45/78%; SSW8; Cloudy.
Weight After Run = 140.
Shoes - Nike LunarGlide+2 (orange).
TOTAL MILES WEEK 19 = 34.0
Weather - 30/23/48%; NNE6; Sunny.
Weight After Run = 142
Shoes - Nike Air Zoom Skylon (orange).
March 9 - 6's and 7's. 2 mi WU (18:00). 7 mi (60:00) 10 x 6's & 7's. 1st 5 at 6% = 7:24 p/mi, 60 sec CD, 7% = 7:24 p/mi, 120 sec CD. 2nd 5 same, but last 30 sec of each incline at 7:13. last 7% at 7:03 for 30, then 6:39 for 30 sec. Ran 2 mi in 12:26 (6:53, 5:33). 2 mi CD barefoot in 17:12. Minor sharp pain left of right knee cap, but otherwise felt great!
Total Miles = 13.0 in 1:47:38 (8:14 p/mi).
Weather - Indoors.
Weight After Run = 140.
Shoes - Nike Air Zoom Skylon (orange).
March 11 - Easy 8/Tempo 8. Right knee to the left of my knee cap had sharp pain at times yesterday. My guess is it's because of the shoes (Skylon) because might have too many miles logged in that pair. Applied Salonpas yesterday. Better today, but still noticeable. It hurt a little during the first 5-6 miles, then the pain was mostly gone during the rest of the run. First 8 miles were at fairly easy pace, then increased to a tempo run during the last 8.
Total Miles = 16.0 in 1:58:21 (7:23 p/mi).
Weather - 49/45/78%; SSW8; Cloudy.
Weight After Run = 140.
Shoes - Nike LunarGlide+2 (orange).
TOTAL MILES WEEK 19 = 34.0
Sunday, March 6, 2011
Week 18 - Week of February 28th
I exceeded my fundraising goal! Thank you for all your support! I hope to break $1000 before Boston!
It was a great week of training! I increased my mileage as well as the number of days running and I feel great!
February 28 - John A, Phillips Park. 5k Time Trial. Ran my fastest 5k in decades! Yes! Decades! I'm sure I haven't run this fast since high school! Ran 3.1 miles in 18:18. That's a 5:54 average pace! Splits = 5:57, 5:54, 5:52, 5:42! I think I need to do these time trial runs once a week!
Total Miles = 3.10 in 18:18 (5:54 p/mi).
Weather - 58/58/64%; SSW15; Cloudy.
Weight After Run = 140.
Shoes - Saucony Kinvara (red)
March 1 - John A. Phillips Park. Easy 5.25 mile run in 40:43 (7:45 p/mi)
Weather - 31/24/39%; NNW8; Cloudy.
Weight After Run = 142.
Shoes - Nike LunarGlide+2 (orange).
March 2 - Marlboro Retro Fitness. Ran 8.25 miles in first hour, followed with 8.80 miles in second hour. In first hour, varied pace from 7:30 to 7:03. For second hour, maintained pace at 7:03. Began Newton Simulator Hills beginning at mile 10.25 at 3% at 7:03 pace 0.7 mile, then 7:03 to about 6:44 pace for 1 mile. Maintained 7:03 pace up 6% for 0.3 mile, then 7:03 to 6:39 pace for 1.4 miles. Dropped to 7:03 up 4% for 0.4 mile, then 7:03 pace at 1% for 0.4 mile, then up 6% at 7:03 pace for 0.4 mile. Last 1.2 miles at 0% started at 7:03 pace and topped off at 5:00 pace for last 0.1 mile. Cooled down with 1.5 miles barefoot at 12:23. Didn't feel as strong as previous simulator runs. Calves were tight, thighs burned and had a sharp pain to the left of my right knee.
Total Miles = 18.55 in 2:12:23 (7:07 p/mi).
Weather - Indoors.
Weight After Run = 139.
Shoes - Nike Air Zoom Skylon (orange).
March 4 - John A. Phillips Park. Marathon Pace/Tempo Run (10 miles). Ran first 4 miles at goal marathon pace (splits = 7:14, 7:13, 7:11, 7:13), then ran last 6 miles as a progression run (splits = 7:07, 7:05, 6:52, 6:32, 6:16, 5:56). Felt great throughout!
Total Miles = 10 in 1:08:50 (6:52 p/mi)
Weather - 29/19/46%; ESE5; Mostly Cloudy.
Weight After Run = 140.
Shoes - Saucony Kinvara (red).
March 5 - John A. Phillips Park. Hard 4.10-Mile Progression Run (splits = 6:45, 6:40, 6:28, 5:51, 5:27). Felt great throughout!
Total Miles = 4.10 in 26:18 (6:24 p/mi).
Weather - 44/40/73%; SSE9; Mostly Cloudy.
Weight After Run = 141.
Shoes - Mike Air Zoom Skylon (orange).
TOTAL MILES WEEK 18 = 41.0
It was a great week of training! I increased my mileage as well as the number of days running and I feel great!
February 28 - John A, Phillips Park. 5k Time Trial. Ran my fastest 5k in decades! Yes! Decades! I'm sure I haven't run this fast since high school! Ran 3.1 miles in 18:18. That's a 5:54 average pace! Splits = 5:57, 5:54, 5:52, 5:42! I think I need to do these time trial runs once a week!
Total Miles = 3.10 in 18:18 (5:54 p/mi).
Weather - 58/58/64%; SSW15; Cloudy.
Weight After Run = 140.
Shoes - Saucony Kinvara (red)
March 1 - John A. Phillips Park. Easy 5.25 mile run in 40:43 (7:45 p/mi)
Weather - 31/24/39%; NNW8; Cloudy.
Weight After Run = 142.
Shoes - Nike LunarGlide+2 (orange).
March 2 - Marlboro Retro Fitness. Ran 8.25 miles in first hour, followed with 8.80 miles in second hour. In first hour, varied pace from 7:30 to 7:03. For second hour, maintained pace at 7:03. Began Newton Simulator Hills beginning at mile 10.25 at 3% at 7:03 pace 0.7 mile, then 7:03 to about 6:44 pace for 1 mile. Maintained 7:03 pace up 6% for 0.3 mile, then 7:03 to 6:39 pace for 1.4 miles. Dropped to 7:03 up 4% for 0.4 mile, then 7:03 pace at 1% for 0.4 mile, then up 6% at 7:03 pace for 0.4 mile. Last 1.2 miles at 0% started at 7:03 pace and topped off at 5:00 pace for last 0.1 mile. Cooled down with 1.5 miles barefoot at 12:23. Didn't feel as strong as previous simulator runs. Calves were tight, thighs burned and had a sharp pain to the left of my right knee.
Total Miles = 18.55 in 2:12:23 (7:07 p/mi).
Weather - Indoors.
Weight After Run = 139.
Shoes - Nike Air Zoom Skylon (orange).
March 4 - John A. Phillips Park. Marathon Pace/Tempo Run (10 miles). Ran first 4 miles at goal marathon pace (splits = 7:14, 7:13, 7:11, 7:13), then ran last 6 miles as a progression run (splits = 7:07, 7:05, 6:52, 6:32, 6:16, 5:56). Felt great throughout!
Total Miles = 10 in 1:08:50 (6:52 p/mi)
Weather - 29/19/46%; ESE5; Mostly Cloudy.
Weight After Run = 140.
Shoes - Saucony Kinvara (red).
March 5 - John A. Phillips Park. Hard 4.10-Mile Progression Run (splits = 6:45, 6:40, 6:28, 5:51, 5:27). Felt great throughout!
Total Miles = 4.10 in 26:18 (6:24 p/mi).
Weather - 44/40/73%; SSE9; Mostly Cloudy.
Weight After Run = 141.
Shoes - Mike Air Zoom Skylon (orange).
TOTAL MILES WEEK 18 = 41.0
Tuesday, March 1, 2011
Training Progression Comparison
This is the breakdown comparing this year's Boston training programs to last year's. I logged 158.52 miles in March 2010 and my goal is to exceed 200 miles for March 2011 with quality workouts and adding a fourth or even a fifth day. The additional days are set for easy, recovery days and to add mileage. Then I'll begin my taper at the beginning of April. I have the New York City Half Marathon on March 20th as my tune-up run. I plan on breaking 1:25!
November 2009 - 51.15 miles (longest run: 26.2 miles - NYC Marathon on 11/01)
November 2010 - 76.56 miles (longest run is 13.10 miles on 11/22)
December 2009 - 13.26 miles (longest run is 5.0 miles on 12/03 and 12/07)
December 2010 - 123.74 miles (longest run is 17.11 miles on 12/24)
January 2010 - 81.91 miles (longest run is 15.0 miles on 1/27)
January 2011 - 124.93 miles (longest run is 18.06 miles on 1/26)
February 2010 - 105.14 miles (longest run is 18.00 miles on 2/24)
February 2011 - 113.17 miles (longest run is 18.33 miles on 2/15)
November 2009 - 51.15 miles (longest run: 26.2 miles - NYC Marathon on 11/01)
November 2010 - 76.56 miles (longest run is 13.10 miles on 11/22)
December 2009 - 13.26 miles (longest run is 5.0 miles on 12/03 and 12/07)
December 2010 - 123.74 miles (longest run is 17.11 miles on 12/24)
January 2010 - 81.91 miles (longest run is 15.0 miles on 1/27)
January 2011 - 124.93 miles (longest run is 18.06 miles on 1/26)
February 2010 - 105.14 miles (longest run is 18.00 miles on 2/24)
February 2011 - 113.17 miles (longest run is 18.33 miles on 2/15)
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