Running The Race

Bob left a comment last week asking if I was still around and reminding me that I had not posted anything for a while.

I am still here and still training.  In fact, I’m still on target for the St. Jude Marathon in Memphis in December.

I have been training using a custom schedule that I build based on the RRCA Coaching Certification I got this summer. 

The plan has a heavy emphasis on building endurance with slow mileage.  I have two more weeks in the “sharping” phase that includes speed work.  So for October, I logged 236 miles. I have put in five 20-plus mile runs and have two more to go.

August 31 is the end of the meteorological summer, but today felt more like Fall.  The humidity was low and with the wind from the North, it was a very pleasant 70 degrees. It was a great afternoon for a 5 mile recovery run.

Logged 192 miles this first month of training for the St. Jude Marathon.

Friday Gayle and I moved Sara and Laura Anne into their dorm rooms.  This is Sara’s junior year and Laura Anne’s first year. Our nest is now officially empty and the house is quiet.  I knew this day was coming but I guess some things you are never really ready for.

On the running side of things, training is going good.

I am following a training plan that I created.  Since I am now a “certified” RRCA coach, I figured I need to be the gennie pig the first time around.

Currently, I am building my base miles and put in a total of 46 miles this past week.

It is hard to believe that it is already August and time for school to start.  It is also hard to believe that no one in my family will be in public school this year.  Sara and Laura move in the dorm the end of the month.

Did a few races this summer but mostly kept up my base mileage around 35 to 40 miles per week.  So, I feel that I have a decent base going into the fall.  But with the heat, it has been slow going.

Currently, the plan is to return Memphis in December and run the St. Jude’s Marathon.

The recovery period is over from the last marathon.  I made it through the May races (GJCC Tri and Run4Kids 5K). So now it is time to settle in with the maintenance mileage of the summer.  The hard part right now is getting acclimated to the heat and humidity.

Had a solid week of training logging 37 miles.

Next up is the RC Cola and Moon Pie 10 miler this Saturday.

Looking to the Fall, this week I registered for the Middle Half in October and am making plans to go back to Memphis for the St. Jude Marathon in December.

I have been taking it easy as a far as running is concerned the past two weeks.  But when it occurred to me that the GJCC Tri on Memorial Day was fast approaching, I knew I could not rest for long.  I needed to spend some time in the pool and in the saddle.

This past week I rode once, made it to spin class once and was in the pool three times.

My mantra for the summer is to have fun and not worry about racing. But needless to say, I do want to be able to finish.  So, this past week on…

Sunday, Amy and I rode 12 miles.

Monday, I swam at lunch and ran 5 miles after work.

Tuesday, I made it to spin class.

Wednesday was a repeat of Monday.

Thursday was a rest day.

Friday, it was back to the pool and only 4 miles after work.

Saturday, I ran an easy 7 miles.

Monday, I was thinking how good I felt. I didn’t have any aches or pains and felt rested. I was feeling good going into the taper weeks before the Country Music Half and the Flying Pig Marathon.

That changed on Tuesday.

By Tuesday evening, I had a sore throat and I knew what that was the forerunner of.

The rest of the week, I spent fighting off the “crud”. Hopefully, I’m over the hump.  So much for feeling good about the taper.

Sunday, I ran 9 miles with Amy.  She struggled but hung in there.  She still has not signed up for the Country Music Half.  I’ll be surprised if she does.  Her training has not been as consistent this year.

Monday, was interval day.  Ran 8 miles with 5 x 600m intervals at 5k pace.

Tuesday was a rest day.

Wednesday, I ran 4 miles with 6 x 100m strides.  I was dragging then but kept to the schedule.

Thursday was a rest day.

Friday’s schedule called for a “tune up” race but I just didn’t have it in me.  So I ran 6 miles with the goal to run under a 9 minute pace.  I did  it but it was a struggle.  Legs just felt tired.

Saturday morning I ran 15.  That is about all I can say.  The pace was slow but I put in the miles.  I came home and felt chilled even after a hot shower. I napped the rest of the morning.  Felt better after lunch, in fact, the best I felt  since the first of the week.

Sill have a cough but I hope I’m over the worst.

Here are the gory details….

Training for the week
Sun: 9 miles with Amy – 1:42:35, 11:24 pace
Mon: 8 miles w/5×600m  – 1:10:11, 8:46 pace
Tues: Rest
Wed: 4.15 miles – 37:23, 9:00 pace
Thur: Rest
Fri: 6 miles – 53:28, 8:54 pace
Sat: 15 miles – 2:28:36, 9:54 pace

Total for the week: 42 miles

Three weeks from today is race day.  How do I know? I now get a daily email from the Flying Pig Marathon folks reminding me that the race is getting near.

Now with the last 20 miler behind me, I just need to rest up and prepare mentally for the race.

Sunday was a rest day.

Monday, it was cold and rainy so I ran 5 miles on the treadmill at the Y.  The plan called for strides. So, I did 6 tenth of a mile intervals.  It was just easier to keep track of on the treadmill.

Tuesday’s workout was 10 miles with 4 x 1200m intervals.

Wednesday was a rest day.  I wanted to make it to the pool but it just didn’t happen.

Thursday, I was off work so I ran 10 miles in the morning and then had a massage late in the day before going to Maunday Thursday service.

Friday, I ran an easy 4 miles.

Saturday, was the last 20 miler, which I am glad to have behind me.

Training for the week
Sun: Rest
Mon: 5 miles w/6 strides – 45:03, 9:00 pace
Tues: 10 miles w/ 4 x 1200m  – 1:26:23, 8:38 pace
Wed: Rest
Thur: 10 miles – 1:32:07, 9:12 pace
Fri: 4 miles – 37:08, 9:17 pace
Sat: 20 miles – 3:08:38, 9:26 pace

Total for the week: 49 miles

With only one more week until the taper, I’m not where I would like to be in my training for the Flying Pig Marathon. But compared to where I was earlier in the year, I’m just glad to feel like I can compete.

I haven’t done all the tempo runs or intervals but I feel like I can at least cover the distance.

Sunday, I ran 9 miles with Amy.  She is planning on doing the Country Music Half Marathon and my plan is to run with her.

Monday, was a rest day.  I spent the afternoon mowing the yard instead of running.  It was more like bailing hay. That should count as a workout.

Tuesday, ran 11 miles.

Wednesday was a easy 4 mile run.

Thursday was a rest day from running but I went to spin class at lunch.

Friday’s schedule called for a “Tune up” race.  So I raced the Garmin guy. I was encouraged by my time. Also, I made it to the pool at lunch.

Saturday, I was out early for a 17 mile run.  I focused on running the last 12 miles at marathon pace.

Training for the week
Sun: 9 miles w/ Amy – 1:36:26, 10:42 pace
Mon: Rest
Tues: 11 miles – 1:39:45, 9:03 pace
Wed: 4 miles – 36:52, 9:13 pace
Thur: Rest/Spin
Fri: 6.2 miles – 50:14, 8:05 pace/swim
Sat: 17 miles – 2:37:48, 9:16 pace

Total for the week: 47.2 miles

Just like the swallows returning to the Mission at San Juan Capistrano, I know it is “officially” Spring when the water fountains return to Crockett Park! I’ know it is not the same but sometimes, it is the little things that matter.

Training this week was over shadowed by recovery from last Saturday’s Tom King Half Marathon. I cut back a little on the running and a lot on the cross training.

Monday, ran 5 miles watching my heart rate.  I wanted to keep it in the “recovery zone”.

Tuesday’s schedule called for intervals, 5 x 1000m.  I went to spin class at noon but tried to take it easy, if that is possible.  I knew the run would be a stretch, but I decided to do what I could.  Ran the first two in  7:26 and 7:28 but know at that point if I wanted to get in the total 9 miles, that I was going to have to drop the intervals and save my legs for another day.

Thursday, ran 12 miles.

Friday, the schedule called for 5 miles but I opted to go with Gayle to Laura Anne’s rugby game.

Saturday morning, I ran 17 miles.  It was one of the slowest long runs I have had in some time.  But I remember what a struggle I had last year with the long run the week after Tom King.  I was just glad to not be wasted.

Training for the week
Sun: Rest
Mon: 5 miles – 44:58, 9:00 pace
Tues: 9.04 miles w/ 5 x 1000m – 1:20:17, 8:53 pace/Spin class
Wed: Rest
Thur: 12 miles – 1:48:50, 9:04 pace
Fri: Rest
Sat: 17 miles – 2:44:35, 9:41 pace

Total for the week: 43 miles