Week 8 - Week of December 20th

It was a challenging week to get my three runs in before Christmas, but I got it done.  I ran hard during two of the three runs and felt really good!

Week 8 - All runs at John A. Phillips Park, unless otherwise noted.

Dec 21 - Hard Progression Run. Ran 5.01 miles in 32:12 (6:26 p/mi). Splits = 6:38, 6:31, 6:25, 6:22, 6:13, 4:09.
Weather = 25/12/50%; WNW16; Cloudy.
Weight After Run = 148
Shoes - Nike Air Zoom Skylon (orange).

Dec 22 - Easy Run.  6.2 miles in 46m 19s (7:28 p/mi ave).
Weather = 23/13/73%; W9; Partly Cloudy.
Weight After Run = 148
Shoes - Nike Air Zoom Elite4 (green)

Dec 24 - Long Sustained/Progression Run at Marlboro Retro Fitness.  Decided to put in a hard, long run indoors to sweat it out!  Ran the first 8 miles in 1-hour (7:30 p/mi ave), followed by 9.11 miles in the 2nd hours as a hard progression run.  Last mile was about 6:02.  Felt great taking in GU every half hour with water.  Also tried the GU Chomps, which weren't so bad to take during the run.
Total Mileage = 17.11 (6:59 p/mi ave)
Weight After Run = 144
Shoes - Nike Air Zoom Skylon (orange).

TOTAL MILEAGE WEEK 8 = 28.32

Week 7 - Week of December 13th

52% of goal! Thank you for your support!  I was excited to actually run the morning of December 14th because the forecast was a wind chill in the single digits!  I went to Road Runner Sports in North Brunswick to buy a neck warmer that I can pull over my mouth when I run.  It turned out that during that run, the wind chill was 4 degrees and the neck warmer actually made it too hot!  I had it down away from my mouth most of the time!

Week 7 - All runs at John A. Phillips Park, unless otherwise noted.

Dec 14, 2010 - Easy Progression Run - Wind Chill = 4 degrees! Felt great and actually warm with layering, gloves, neck warmer and skull cap.  The neck warmer was a bit too warm! Ran 6.20 miles in 44:36 (7:11 p/mi). Splits = 7:36, 7:33, 7:21, 7:18, 7:07, 6:27.
Weather - 20/04/42%; WNW19; Cloudy

Weight after run - 147

Shoes - Nike Zoom Elite4 (orange)

Dec 16, 2010 - Newton Hills Simulation Run at Marlboro Retro Fitness

Attempted the Ryan Hall's Newton Hills Simulation Run again in preparation for Boston's infamous hills that begin at around mile 16. It's a tough workout, but I know that I can do exactly what Ryan does, but not as fast! The 0% incline that I noted is supposed to be at 1% under Ryan's workout. Also, it calls for running a total of 16 miles before starting the hills, for good reason! I ran 9 miles, then got into the hill workout! I'll get there eventually! 7 miles in 56:00 (8:00 pace); 2 miles at 7:30 pace; then the following at the 7:30 pace! Mile 0.0 - 0.7 @ 3% incline Miles 0.7 - 1.7 @ 0% Miles 1.7 - 2.0 @ 6% Miles 2.0 - 3.4 @ 1% Miles 3.4 - 3.8 @ 4% Miles 3.8 - 4.4 @ 0% Miles 4.4 - 4.8 @ 6% (8.0, 8.1, 8.2, 8.3 mph for each 1/10th of a mile. Followed that with 0.2 miles in 7:30 pace and last mile in about 6:27. Cool down of 1 mile barefoot for about 12 minutes. Felt much better than the first time, but need to increase my mileage before getting into the hills.

Total mileage = 16

Weight after run = 146

Shoes - Nike Zoom Skylon (orange).

Dec 19, 2010 - Tempo Run.  Okay run.  Not feeling good after 5 miles.  Calves felt tight and unresponsive to go any faster.  Maybe it's the shoes?  I was still able to push a 6:19 last mile. Ran 10 miles in 1:08:12 (6:49 p/mi). Splits = 7:10, 7:01, 6:52, 6:55, 6:47, 6:42, 6:46, 6:52, 6:42, 6:19.

Weather - 20/18/60%; NNE8; Cloudy

Weight after run - 147

Shoes - Nike Zoom Elite4 (green)

TOTAL MILES WEEK 7 = 32.20

Week 6 - Week of December 6th

First of all, I'm at 43% of my fundraising goal!  Thank you to all who donated to help fight cancer!  Your donations motivate me even more to train during the cold mornings.  I increased my mileage with some tough workouts.  I ran four times this week, which goes against my three-day week training plan.  I usually train hard for Boston after the new year, but I really want to set a PR on that course!  I'm continuing with my core workout, which at this time is only sit-ups.  I'm up to 150 a day (three sets of 50) and plan on progressively increasing  them to strengthen my core to do other core exercises.

WEEK 6 - All runs at John A. Phillips Park, unless otherwise noted.

Dec 6 - Easy Run. Ran 5 miles in 39.10 (7:49 p/mi).

Weather - 28/17/54%; WSW15; Cloudy

Weight after run - 148

Shoes - Nike Zoom Elite4 (green)

Dec 7 - Marlboro Retro Fitness

Attempted the Ryan Hall's Newton Hill Simulation Run in preparation for Boston's infamous hills that begin at around mile 16.  It's a tough workout, but I know that I can do exactly what Ryan does, but not as fast!  The 0% incline that I noted is supposed to be at 1% under Ryan's workout.  Also, it calls for running a total of 16 miles before starting the hills, for good reason!  I ran 9 miles, then got into the hill workout!  I'll get there eventually!

8 miles in 1 hour (7:30 pace); 1 mile at 7:20 pace; then the following is supposed to be all at the 7:20 pace, but needed to slow down at the 0% incline to recover!  Whew!  This workout kicked my ass!

Mile  0.0 - 0.7 @ 3% incline

Miles 0.7 - 1.7 @ 0%

Miles 1.7 - 2.0 @ 6%

Miles 2.0 - 3.4 @ 1%

Miles 3.4 - 3.8 @ 4%

Miles 3.8 - 4.4 @ 0%

Miles 4.4 - 4.8 @ 6%

Followed with 1.2 miles in 8:06, then cool down of 1 mile barefoot for about 12 minutes.

Total mileage = 16

Weather - Indoors

Weight after run - 146

Shoes - Nike Zoom Skylon (orange)

Dec 9 - Easy Progression Run. Ran 6.21 miles in 45:36 (7:20 p/mi). Splits = 7:54, 7:46, 7:35, 7:17, 7:04; 6:40, 6:11)

Weather - 25/15/43%; WNW11; Clear

Weight after run - 148

Shoes - Nike Zoom Elite4 (orange)

Dec 11 - Hard Progression Run! Ran 9 miles in 1:00:13 (6:41 p/mi). Splits = 7:08, 7:07, 6:51, 6:50, 6:49, 6:38, 6:29, 6:14, 6:03.

Weather - 27/27/66%; WNW3; Sunny

Weight after run - 147

Shoes - Nike Zoom Elite4 (green)

TOTAL WEEK 6 = 36.21 miles

Week 5 - Week of November 29th

WEEK 5 - All runs at John A. Phillips Park, unless otherwise noted.

Nov 29 - Progression Run. Ran 5 miles in 34:14 (6:50). Splits = 7:20, 7:11, 6:58, 6:38, 6:05.

Weather - 29/29/65%; WSW1; Sunny

Weight after run - 148

Shoes - Nike Zoom Elite4 (green)

Dec 1 - Nasty weather with rain and strong winds. Ran first mile as warm up before a hill workout of 6's & 7's. At around 0.75 mile, the power goes out! Most cardio equipment is inop, but two treadmills work. Continued to finish warm up, then began random hill workout because the interval treadmills had no power. At around 0.75 mile, I was warned that another power surge can cause injury! Ugh! Finished that mile, then drove to Sayreville Retro Fitness. Total at Marlboro Retro Fitness = 2.0 miles in 17:00 (8:29 pace)

Sayreville Retro Fitness - Random Hill Workout - 4 miles random hills at 7:30 pace, then 4 miles flat at increasing speeds - 8 miles in 56:14 with last mile in 6:00. Total both gyms = 10 miles.

Weather - Indoors
Weight after run - 146

Shoes - Nike Zoom Skylon (orange)

Dec 3 - Hard Progression Run. Ran 5 miles in 32:43 (6:32 p/mi). Splits = 6:46, 6:40, 6:36, 6:29, 6:08.
Weather - 31/25/59%; NW6

Weight after run - 148

Shoes - Nike Zoom Elite4 (green)

TOTAL WEEK 5 = 19.01 miles

Week 4 - Week of November 22nd

WEEK 4 = All runs at John A. Phillips Park, unless otherwise noted.

Nov 22 - Easy 10, Easy Progression 3.10 (7:37, 7:22, 6:55).

13.1 miles in 1:40:21 (7:39 pace). First mile in 7:44

Weather - 62/62/57; SSW12; Partly Cloudy.

Weight after run - 146 lbs

Shoes - Nike Air Zoom Elite4 (orange)

Nov 24 - Hard Progression Run. Ran 6.20 miles in 41:40 (6:43 p/mi). Splits = 7:04, 6:56, 6:50, 6:42, 6:38, 6:15, 5:57)
Weather - 37/28/49%; WNW16; Sunny

Weight after run - 148

Shoes - Nike Skylon (orange)

Nov 26 - Tempo Run. Ran 9 miles in 1:00:11 (6:37 p/mi). Splits = 6:56, 6:48, 6:47, 6:42, 6:36, 6:27, 6:36, 6:36, 6:08).
Weather - 54/54/100%; WSW12; Light Rain

Weight after run - 148

Shoes - Nike Zoom Elite4 (green)

TOTAL WEEK 4 = 28.39 miles

Week 3 - Week of November 15th

WEEK 3: All runs at John A. Phillips Park, unless otherwise noted.

Nov 16 - Easy Progression Run. Ran 7 miles in 51:32 (7:21 p/mi). Splits = 7:50, 7:42, 7:38, 7:34, 7:18, 7:02, 6:24)
Weather - 50/50/87; ESE3; Cloudy.

Weight after run - 148 lbs

Shoes - Nike Air Zoom Elite4 (green)

Nov 19 - Marlboro Retro Fitness - Hill Workout

Hill Workout - 1.0 mile WU, 6's and 7's (4 sets), 1.0 mile CD.

Speed Workout - 3.1 miles in 19:05 (6:08 pace)

Total Mileage - 7.91 miles

Weight after run = 147 lbs

Shoes - Nike Air Skylon (orange)

TOTAL WEEK 3 = 14.91 miles

Catching Up with My Training Log! Week 2 - Week of November 8th

I've been busy with work and life that only now I get to sit down to update my blog!  It's my day off, but my wife works!  Since October 31, I ran 16 times logging 101.57 miles.  That's 12 hours 16 minutes and 16 seconds of running!  I need to increase the mileage this month and continue incorporating hill workouts.  One area that I have been so bad at doing is my core workouts.  It seems that with every marathon, I tell myself that I need to work my core, but I never do...until now!  I started about two weeks ago doing 100 sit-ups every other day.  I started doing them everyday four days ago increasing to 150 yesterday.

Here's my training log for week 2:

WEEK 2: All runs at John A. Phillips Park, unless otherwise noted.

Nov 10 - Easy 7, Moderate Progression 3.25 (7:14, 6:52, 6:19). Total  - 10.25 miles in 1:17:12 (7:32 pace).
Weather - 45/41/78%; Cloudy.

Weight after run - 148 lbs

Shoes - Nike Air Zoom Elite4 (green)

Nov 12 - Hard Progression Run. Ran 4 miles in 26:29 (6:37 p/mi). Splits = 6:55, 6:48, 6:31, 6:13)

Weather - 35/39; Partly Cloudy.

Weight after run - 148 lbs

Shoes - Nike Air Zoom Elite4 (green)

TOTAL WEEK 2 = 14.25 miles