Friday, March 20, 2015

This week in running March 15 - March 21

Day Mileage / Workout Comments
Sunday 20Long run. Ran it in approximately 3:15. Went extremely well and still felt good at the end.
Monday 5 Easy with core work and drills
Tuesday 15 Busted out another long run. 13 miles at approximately half marathon pace
Wednesday 5 Dead and tired. Just logging miles.
Thursday 9 Medium pace, faded at the end.
Friday off About 5 miles of walking though.
Saturday 13.25 Riverton Half Marathon
Total miles for the week: 67.25- YTD: 577.25

Week's Summary

I was hoping to crack 70 miles this week, but with the half marathon on Saturday I decided not to run on Friday.  I am striving to give a lot more to races as they tend to be one of my key workouts of the week.  The fact that I am being timed and ponying up money for the "workout" makes me accountable to perform.

My long run on Sunday went extremely well.  I did wear a Garmin and I wound up hitting around marathon pace for most of it.  Now granted, I didn't stop my watch when I pulled a gel out of my pocket or when I had to bum water off of a passing cyclist (it was warm and I went through my entire FuelBelt by mile 15 and the folks running the bike trail haven't activated the water fountains again) so my actual pace was a bit faster than that.

I also nailed an incredible workout on Tuesday.  I was planning on going 11 at medium pace but found the energy and motivation (as well as a handy gel) to bust out 15 miles.  It also helped that I had a friend pacing me the last 6 miles on a bike, forcing my ego and pride to not give up when the going got tough.  I was wearing my Garmin and my average (including the warm-up and cooldown miles) were about 9:00 min / mile.  So I am figured I was hitting 8:30's to 8:45's for the bulk of it.  Note to self: find a training partner, even a cyclist.

Some of the coming week will also be a back down week in preparation for the Sand Hollow Marathon, so expect some reduction in overall mileage.


I love  I've been a denizen of the site for a number of years.  If you are a runner, who races, sign up today.  It is free and spam free. 

On Athlinks, I periodically check if they've updated the races I've run.  I also like to glance at my race history and whether I am making progress (or not).  It is sort of sad (and impressive) to see my times, say 5 - 6 years ago. Hard to believe that I was regularly knocking out 1:34 half marathons.

Granted, these days I am older and my body composition has changed (for the worse).  I am no longer in my mid 30's, I have a few extra pounds and I have more body fat than I'd like to admit. I suspect being a programmer and sitting at a desk all day is partly to blame.

However, my training is also different that what it was back then.  In those days I would time *every* run and almost race many of my workouts.  There were very few "easy" days.  However, I ran a lot less -- maybe topping out at 30-35 miles per week, except for my first marathon.  I also did weight training several times a week (mostly upper body stuff), sometimes as much as 5 times a week.  I didn't do many dedicated speed workouts and I am guessing a good deal of my runs were at half marathon pace or slightly faster.

Today, I do very little weight training (I was going to join a gym this winter if the weather was bad, but it never got bad).  But, I run almost twice as much and a good deal of my miles are easy miles or marathon pace.  I can definitely run "forever" but my top speed is a far cry from what it used to be.  I seem to be less injured these days and I have the bike trail to thank for that.  In Illinois, I ran on cambered roads where as the bike trail is level.  Sure, I have aches and pains, but I've had very few "out of commission" injuries.

No matter what though, I did notice the more miles I ran, even junk ones, that a week or two later I would seem to get a boost in ability.  Hence, I am now running more than I have ever run in my entire career as a runner now.  I also turned in the best times when I raced frequently.

These days, I generally run 6 days a week and for a lot longer and feel less beat up.  So I am hoping these extended miles will pay dividends.

One of these days I'll dig out one of my logs out of a drawer and post a typical week or two.  It might be interesting.

Ogden Marathon

I did speak to the person willing to sell me their Ogden Marathon bib (legitimately) and it looks like that will be a done deal soon.  I should be able to get in for about $65, MUCH better than the $100+ they are asking for now.  I definitely prefer getting into races on the cheap.

Upcoming Races

3/28: Winter Striders Half Marathon  - Huntsville Utah (very probable)
4/11: Sand Hollow Marathon - Hurricane Utah (very Probable) -- Booked the Hotel!!
4/18: May go for broke and do the SLC marathon or West Mountain Marathon
4/25: Winter Striders 30K - Huntsville Utah (18.6 miles) (probable)
5/16: Ogden Marathon - Ogden Utah (coming into view).
6/13: Helena Governor's Cup Marathon (in planning stages)
7/11: Dam 15 Miler in Jordanelle / Park City Utah (definite)
9/5: Jackson Hole Wyoming Marathon (very very probable - I booked the hotel already)
11/15: Las Vegas Marathon (definite)

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