Running The Race

Theme of this past week was pace.

Monday was a general aerobic 8 miler.

Tuesday’s run was 9 miles with 5 x 1000m intervals with a 90 seconds jog between (4:48, 4:46, 4:42, 4:46, 4:44). According to McMillian, the target was 4:46 to 4:52 but I did check the chart until today.

Wednesday was a rest day and because of all day meetings at work, I didn’t make it to the pool again this week. Not a good trend.

Thursday as a 12 mile run.

Friday was a 5 mile recover run.

Saturday was a marathon specific run of 17 miles with 14 at marathon pace. After a three mile warm up, I hit the gas. Ran the 14 miles at an 8:56 average pace, which included a pit stop at mile 6 and 12.

Finally, a big congratulations to Lana and Michele who both completed their first Ironman in Florida on Saturday.

Training for the week
Sun: Rest
Mon: 8 miles – 1:09:26, 8:40 pace
Tues: 9 miles w/5 x 1000m intervals – 1:18:43, 8:40 pace
Wed: Rest
Thur: 12 miles – 1:46:55, 8:54 pace
Fri: 5 miles – 45:25, 9:04 pace
Sat: 17 miles w 14 @ race pace – 2:35:12, 9:07 pace

Total for the week: 51 miles

This past week was interesting and in many ways mimicked the stock market, up and down. But unlike, the market, I ended the week on a high note.

The plan called for a 14 mile run Tuesday, but because Laura Anne was inducted into the National Honor Society Tuesday evening. I swapped Tuesday and Wednesday’s run.

Fourteen is the longest mid-week run of the plan. The temperature was in the mid-70s and a perfect afternoon for a long run.

About mile 5, I made a “pit stop”. When I started to run again I felt a sharp pain in my right hip. I was on the greenway and started thinking about who I could call and where I would have them pick me up. It was that bad.

I kept going. The pain slowly dulled and as I finished the run, thought I was glad that I had stuck it out. As soon as I started my quarter mile cool down walk home, the pain returned. It ran from my hip all the way down my leg. By the time I got home, I could hardly move. All I could think of was “What have I done!”

After about a hour, of just standing up, the pain subsided to the point that I could move around but my hip was sore to touch.

Luckily, Thursday was a rest day and by Friday the pain was gone. I guess I must have pinched a nerve or something. I could see my running life flash before my eyes!

Last week, I wished for the first 50 degree Saturday morning. I got my wish and then some. It was 44 degrees when I headed out Saturday morning at 5:30.

The plan called for 15 miles with 12 at marathon pace. I set my Garmin for three miles of warm up and then for 12 with the pace between 8:50 and 9:10.

Here are the splits…

The only mile after the warm up over the 9 minute mark included a bathroom stop. So, I really feel good about how the training is going at the half way point. The next test is this Saturday, the Middle Half.

Training for the week
Sun: Rest
Mon: 6 miles – 53:42, 8:57 pace
Tues: 6 miles – 53:19, 8:53 pace
Wed: 14 miles – 2:10:37, 9:20 pace
Thur: Rest
Fri: 6.05 miles w/ 6x100m strides – 54:33, 9:01 pace
Sat: 15 miles w 12 @ marathon pace – 2:13:01, 9:04 pace

Total for the week: 47 miles

This post could just as easily have been titled, One Down, Two to Go.

One of the “features” of the Pfitz plan is that the mileage increases rather quickly and then keeps it there for the rest of the training. The plan tops out at 55 miles. This was the second highest week at 54, which included the first of three 20 milers.

The temperature was in the low 60s when I headed out at 5:30 Saturday morning. I can tell the days are getting shorter because it is not getting light until 6:15 or so. The miles clicked off. I was a little disappointed with the pace but it was at least 2 seconds better that last week. What I am really waiting for is the first Saturday morning in the 50s!

All in all, it was a good week. Now the real grind of the training begins.

Training for the week
Sun: Rest
Mon: 6.05 miles w/ 6x100m strides – 56:44, 9:23 pace
Tues: 12 miles – 1:50:54, 9:14 pace
Wed: Rest/800m swim
Thur: 11 miles w 6 @ tempo – 1:35:14, pace 8:39
Fri: 5 miles – 45:26, 9:04 pace
Sat: 20 miles – 3:14:17, 9:42 pace

Total for the week: 54 miles

Today was another tempo run. I was a bit anxious about the temperature, distance and pace.

It was in the low 80s with the wind from the northeast at 12 when I headed out. It was a really nice afternoon to run.

Ran 2 mile as a warm up and then 6 miles at tempo. Ending the workout with a 3 mile cool down.

Here are the splits:

Mile 6 included a stop to take a gel and water. Needless to say, I was pleased with the workout.

Training for the week
Sun: Rest
Mon: 6.05 miles w/ 6x100m strides – 56:44, 9:23 pace
Tues: 12 miles – 1:50:54, 9:14 pace
Wed: Rest/800m swim
Thur: 11 miles w 6 @ tempo – 1:35:14, pace 8:39

I know…I’m a little late in doing my weekly summary. But, better late than never.

With the temperatures in the 70s to low 80s in the afternoons, it was a perfect week to run.

Was out the door Saturday morning by 5:30 to bang out 18 miles. Was slower than I wanted but I felt like I finished the week strong.

When I got home, Gayle had a bag of ice waiting for me! She is the best. An ice bath was just what I needed.

Training for the week
Sun: Rest
Mon: 10 miles w/ 5 @ tempo – 1:25:57, 8:36 pace
Tues: 4 miles – 35:10, 8:46 pace/swim 800m
Wed: 11 miles – 1:40:10, 9:06 pace
Thur: Rest
Fri: 7 miles w/ 8 x 100m strides- 1:04:28, 9:11 pace
Sat: 18 miles – 2:55:14, 9:44 pace

Total for the week: 50 miles

According to a new CNN/Money study, Brentwood, Tennessee is considered the 3rd lowest body mass city in the nation. I’m just trying to do my part. I guess all my miles have paid off <grin>.

Today was another great afternoon to run. Temperature in the 70s and low humidity.

Training for the week
Sun: Rest
Mon: 10 miles w/ 5 @ tempo – 1:25:57, 8:36 pace
Tues: 4 miles – 35:10, 8:46 pace/swim 800m

After the tail end of Ike moved through the mid-state on Sunday, a cool front followed. The temperature this afternoon was 70 degrees with the wind from the North. It almost felt cool!

All this made for a perfect day for a tempo run. Ran 2 miles to warm up then 5 miles at tempo (7:59, 8:03, 8:10, 8:12) and then 3 miles to cool down. Total run time, 1:25:56, 8:35 pace.

Laura Anne called after school to say that her car wouldn’t start. We ended up having to have it towed. I have a feeling it is the ignition module but I will just have to wait and see tomorrow.

Got home and ran 8 miles. The temperature was 90 degrees and the humidity was almost 60 percent. I struggled through but compared to the 8 miles on Tuesday @ 79 degrees There was a big difference. It always amazes me what a difference a few degrees makes in the run.

Another week gone. Less than 100 days to race day.

The mileage continued to pick up this week and so did the pace.

Was out the door by 5:30, Saturday morning for a 15 mile run.

Caught up with Chris about mile 7 and ran with him by Ravenwood and through Raintree subdivision. He is training for the Huntsville Marathon.

A BIG congratulations to Michele. She placed first over all female at the Star Triathlon on Saturday.

Monday is the Franklin Classic, 10k.

Training for the week
Sun: Bike 20 miles w/ Amy
Mon: 8 miles w/ 10 x 100m strides – 1:12:07, 9:01 pace
Tues: 5 miles – 45:40, 9:07 pace
Wed: 10 miles – 1:28:42, 8:52 pace
Thur: Rest / 800m Swim
Fri: 4 miles – 36:20, 9:04 pace
Sat: 15 miles – 2:23:08, 9:32 pace

Total for the week: 42 miles