It might seem like a rather presumptuous tagline for a lightly populated woodlands between Pittsburgh and Erie, Pa - but in a way - it's correct (at least more than Baltimore's - "The City that Reads"). In 1859 Edwin Drake was the first person to use a salt drilling technique to get to oil just outside the town of Titusville, PA. The result was the first oil rush ever.
147 years later Dane Rauschenberg decided to run 52 marathons in 52 weeks. He wasn't able to find a marathon Christmas weekend - so he convinced 21 other people to run 105.5 laps of a track in his hometown of Titusville, PA. The Drake Well Marathon was born.
Three and a half years after Dane's run - I was looking for a marathon in late August as part of my preparation for the Chicago marathon. To be honest Drake Well probably wouldn't have been high on my list except that it was the only marathon around this time within driving distance of Winchester.
Kendra and I made the best of it - turning it into one of our weekend "boondoggles". We sampled the food of Indiana, PA - tried to find the perfect groundhog related schmaltz in Pauxatauney, PA - and went into the woods to explore the ultimately disappointing ghost town of Pithole.
As for the marathon - it was the smallest I've participated in - less than 100 people finished. But the last 16 miles were out and back on a bike trail. Pretty much everybody cheered each other on - there was a real feeling of camaraderie which made it fun. I ended up running a little faster than planned - but I don't feel like I pushed myself too hard and next week is a down week. Even more than the marathon I feel good about running 120 miles last week. It's the most I've ever run and it might be the most I ever run again. Running only 85 miles next week will feel like a walk in the park - now I just need to be more consistent on my tempo runs and I might have a decent shot at sub-2:30 at Chicago.
Last Week
Monday morning: 9 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 4 miles
Wednesday evening: 16.5 miles 16.5 miles 4 mi (21:53) 2 mi easy 2 mi (11:04) 2 min rest ~1 mi T pace
Thursday: 14 miles
Friday morning: 7 miles
Friday evening: 10.5 miles
Saturday: 12 miles
Sunday: 26.2 miles
Total: 120.2 miles
Next Week
Monday: 6.5 miles
Tuesday: 10.5 miles
Wednesday morning: 4 miles
Wednesday evening: 14 miles 4X2 mi @ T pace 2 min rest
Thursday: 13.5 miles
Friday: 7 miles
Saturday: 19 miles 15 mi marathon pace
Sunday: 10.5 miles
Total: 85 miles
Sunday, August 22, 2010
Sunday, August 15, 2010
A brief repreive
After having some GI issues this week (I think I need to cut back on the Kashi) - I was feeling pretty depleted. After looking at my log I realized that I haven't had a day off since May 10th. With a 22 miler planned for today and my longest week ever planned for next week - I decided that Saturday would be a good time to take the day off.
It felt kind of weird not running for a day - kind of like skipping a meal or pulling an all nighter. Running for an hour or more each day has just become another bodily function. In a way that's what all this training is about - I need to trick my body into thinking that 26.2 miles on October 10th run in 2.5 hours is a natural thing to do. Marathons are never "easy" - but the more I've completed the less painful they've become.
Next week I do something that is somewhat controversial among runners - I'm going to run a marathon to train for a marathon. Some people claim that running over 22 miles isn't a good idea because you won't recover sufficiently. For me it won't be the distance that's the challenge it's the pace. If I can't recover from running 26.2 miles in a little under 3 hours - then it's going to be almost impossible to run under 2 hours and 30 minutes in an "all out" marathon. I did the same thing before Boston in 2009 and ended up with a 3 and a half minute PR. All I want is another 2 min 33 sec - is that so much to ask?
Last Week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 14 miles 3X5.5 min T pace 30 sec rest 1 mi easy 4X5.5 min T pace 30 sec rest
Wednesday evening: 6.5 miles
Thursday: 13.5 miles
Friday: 12 miles
Saturday: 0 miles
Sunday: 22 miles 4X1 mi 1 min rest 11.5 miles easy 2 mi @ T pace
Total: 96 miles
Next Week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 16 miles 4mi T pace 2 mi easy 4 mi T pace
Wednesday evening: 5.5 miles
Thursday: 14 miles
Friday morning: 10.5 miles
Friday evening: 8 miles
Saturday: 12 miles
Sunday: 26.2 miles
Total: 120.2 miles
It felt kind of weird not running for a day - kind of like skipping a meal or pulling an all nighter. Running for an hour or more each day has just become another bodily function. In a way that's what all this training is about - I need to trick my body into thinking that 26.2 miles on October 10th run in 2.5 hours is a natural thing to do. Marathons are never "easy" - but the more I've completed the less painful they've become.
Next week I do something that is somewhat controversial among runners - I'm going to run a marathon to train for a marathon. Some people claim that running over 22 miles isn't a good idea because you won't recover sufficiently. For me it won't be the distance that's the challenge it's the pace. If I can't recover from running 26.2 miles in a little under 3 hours - then it's going to be almost impossible to run under 2 hours and 30 minutes in an "all out" marathon. I did the same thing before Boston in 2009 and ended up with a 3 and a half minute PR. All I want is another 2 min 33 sec - is that so much to ask?
Last Week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 14 miles 3X5.5 min T pace 30 sec rest 1 mi easy 4X5.5 min T pace 30 sec rest
Wednesday evening: 6.5 miles
Thursday: 13.5 miles
Friday: 12 miles
Saturday: 0 miles
Sunday: 22 miles 4X1 mi 1 min rest 11.5 miles easy 2 mi @ T pace
Total: 96 miles
Next Week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 16 miles 4mi T pace 2 mi easy 4 mi T pace
Wednesday evening: 5.5 miles
Thursday: 14 miles
Friday morning: 10.5 miles
Friday evening: 8 miles
Saturday: 12 miles
Sunday: 26.2 miles
Total: 120.2 miles
Sunday, August 8, 2010
Road Kill
A long wedding weekend + business trip to Minneapolis meant no post last week. All is well though - I'm pretty much on track for my training.
The countless miles of bike trails in Minneapolis made me think of how unfriendly my current home is to runners. There are certainly beautiful areas to run, but there are almost no trails. Most of my running is on paved country roads with no shoulders and drivers used to having the roads to themselves. The result is that I've becomed very sensitive to the sound of oncoming cars around corners or on the other side of hills.
Certainly living in Chicago and Baltimore I've learned to be a defensive runner, but nothing like jumping into tall grass on the side of the road because you're not sure the car barreling towards you at 60 miles an hour sees you. I haven't had any real close calls - but there is plenty of evidence of less lucky animal compatriots who have met their end from the front end of a Ford F-150.
Today I felt like road kill of a different type. I ran the Leesburg 20k as a marathon pace workout. It wasn't quite as steamy as some years but the constant uphill of the first half took a toll. I ended up running a little faster than I had planned - but the goal was to feel comfortable - and if I feel like I did today through 20k in Chicago I'll be in big trouble. The course seemed to be a little short (I think they messed up the turn around - the mile from 6 to 7 took 3:05) - a few people with Garmins had it as 12.28 miles - which if I convert is still below my goal of 5:45 pace.
The next two weeks will be challenging to say the least. I'll run 228 miles in 14 days - just over 16 miles per day - including 23 miles at tempo pace and a full marathon. Temps are supposed to go back up to the high 90's again the next few days. This is when I give my future October 10th self the gift of knowing I put in the work.
Week of 7/26-8/1
Monday: 11.5 miles
Tuesday morning: 6.5 miles
Tuesday evening: 14 miles 4X 5.5 min @ T pace with 1 min rest 1 mi easy 3X 5.5 min @ T pace with 1 min rest
Wednesday: 13.5 miles
Thursday morning: 4 miles
Thursday evening: 12.5 miles
Friday: 7 miles
Saturday: 22 miles 3 mi easy 4X1 mi with 1 min rest 9 mi easy 3 mi @ tempo (16:32) 3 mi easy
Sunday: 13 miles
Total: 104 miles
Last Week
Monday morning: 6.5 miles
Monday evening: 10.5
Tuesday: 10.5 miles
Wednesday: 14 miles 2X 16 min 30 sec @ T pace 3 min rest 11 min @ T pace
Thursday: 15 miles
Friday: 10.5 miles
Saturday: 7 miles
Sunday: 18.5 miles 20k 1:09:12 (might have been a little short)
Total: 92.5 miles
Next week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 14 miles 8X1 mi T pace 30 sec rest
Wednesday evening: 6 miles
Thursday: 14 miles
Friday: 12 miles
Saturday: 12 miles
Sunday: 22 miles 2X2 mi @ T pace 2 min rest 10 miles easy 3 mi @ T pace
Total: 108 miles
The countless miles of bike trails in Minneapolis made me think of how unfriendly my current home is to runners. There are certainly beautiful areas to run, but there are almost no trails. Most of my running is on paved country roads with no shoulders and drivers used to having the roads to themselves. The result is that I've becomed very sensitive to the sound of oncoming cars around corners or on the other side of hills.
Certainly living in Chicago and Baltimore I've learned to be a defensive runner, but nothing like jumping into tall grass on the side of the road because you're not sure the car barreling towards you at 60 miles an hour sees you. I haven't had any real close calls - but there is plenty of evidence of less lucky animal compatriots who have met their end from the front end of a Ford F-150.
Today I felt like road kill of a different type. I ran the Leesburg 20k as a marathon pace workout. It wasn't quite as steamy as some years but the constant uphill of the first half took a toll. I ended up running a little faster than I had planned - but the goal was to feel comfortable - and if I feel like I did today through 20k in Chicago I'll be in big trouble. The course seemed to be a little short (I think they messed up the turn around - the mile from 6 to 7 took 3:05) - a few people with Garmins had it as 12.28 miles - which if I convert is still below my goal of 5:45 pace.
The next two weeks will be challenging to say the least. I'll run 228 miles in 14 days - just over 16 miles per day - including 23 miles at tempo pace and a full marathon. Temps are supposed to go back up to the high 90's again the next few days. This is when I give my future October 10th self the gift of knowing I put in the work.
Week of 7/26-8/1
Monday: 11.5 miles
Tuesday morning: 6.5 miles
Tuesday evening: 14 miles 4X 5.5 min @ T pace with 1 min rest 1 mi easy 3X 5.5 min @ T pace with 1 min rest
Wednesday: 13.5 miles
Thursday morning: 4 miles
Thursday evening: 12.5 miles
Friday: 7 miles
Saturday: 22 miles 3 mi easy 4X1 mi with 1 min rest 9 mi easy 3 mi @ tempo (16:32) 3 mi easy
Sunday: 13 miles
Total: 104 miles
Last Week
Monday morning: 6.5 miles
Monday evening: 10.5
Tuesday: 10.5 miles
Wednesday: 14 miles 2X 16 min 30 sec @ T pace 3 min rest 11 min @ T pace
Thursday: 15 miles
Friday: 10.5 miles
Saturday: 7 miles
Sunday: 18.5 miles 20k 1:09:12 (might have been a little short)
Total: 92.5 miles
Next week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday: 10.5 miles
Wednesday morning: 14 miles 8X1 mi T pace 30 sec rest
Wednesday evening: 6 miles
Thursday: 14 miles
Friday: 12 miles
Saturday: 12 miles
Sunday: 22 miles 2X2 mi @ T pace 2 min rest 10 miles easy 3 mi @ T pace
Total: 108 miles
Sunday, July 25, 2010
Biggest Week Ever
Only by two miles - but in the long slog of marathon training you have to celebrate the little victories. The topper today was running 21 miles on another brutally hot morning. I ran near DC for a change of scenery. After I ran 8 miles on the C&O canal path Georgetown Running Company runner Jake Klim took me on a 13 mile run that included a brutal 2 mile section on a mostly unshaded road. Thanks for the hospitality Jake! I now have a better idea of what hell is like.
If I recover psychologically and physically from that ordeal I'll hopefully be running similar mileage this week with more quality. In my opinion the most important feature of successful marathon training after total volume are Lactate Threshold (LT) workouts. As I've said in previous posts - it's a bit of misnomer as lactate doesn't appear to actually fatigue muscles directly. Greater lactate production does correlate with muscle fatigue but doesn't appear to be the cause. The real culprit is most likely the build up of hydrogen ions that can lower pH and block the uptake of calcium.
Regardless of the cause there does appear to be a level of effort that cannot be sustained much longer than an hour. Increasing the pace at which that process occurs is important for any race longer than 5k - but for a race like the marathon that lasts well over two hours it's imperative if you are looking to run "fast." Sure, you can run the marathon distance by training your body to store a lot of glycogen and use it efficiently as possible - but that's not enough to run at your best.
If you are surprised to hear that "lactic acid" isn't why the wheels came off in your last marathon - you might really be shocked to hear how to actually increase the pace at which "LT" occurs. The research by Jack Daniels and others seems to show that you should run slightly slower than LT pace in order to reap the benefits. Once you cross that LT line you start to stress other systems that might improve your V02 max but don't seem to help much with LT pace.
On Saturday I'll be running one of my most important workouts. It's a 22 miler that includes some tempo near the beginning - but also a 3 mile section that occurs after I've already run 16 miles. That's the only way in my mind to create anything close to what you feel in the late miles of a marathon.
Last Week
Monday morning: 8.5 miles
Monday evening: 8.5 miles
Tuesday: 10 miles
Wednesday morning: 10.5 miles
Wednesday evening: 7 miles
Thursday morning: 4 miles
Thursday evening: 11 miles 1X 2 mi 10:56 2 min rest 1 mile 5:23 1 min rest 1 mile 5:25
Friday morning: 11.5 miles
Friday evening: 6 miles
Saturday: 14 miles
Sunday: 21 miles
Total: 112 miles
Next Week
Monday: 10.5 miles
Tuesday morning: 6 miles
Tuesday evening: 14 miles 4X1 mi @ T pace with 1 min rest 1 mi easy 3X1 mi @ T pace with 1 min rest
Wednesday: 14 miles
Thursday morning: 12 miles
Thursday evening: 6 miles
Friday: 10.5 miles
Saturday: 22 miles 3 mi easy 4X1 mi with 1 min rest 9 mi easy 3 mi @ tempo 3 mi easy
Sunday: 13 miles
Total: 108 miles
If I recover psychologically and physically from that ordeal I'll hopefully be running similar mileage this week with more quality. In my opinion the most important feature of successful marathon training after total volume are Lactate Threshold (LT) workouts. As I've said in previous posts - it's a bit of misnomer as lactate doesn't appear to actually fatigue muscles directly. Greater lactate production does correlate with muscle fatigue but doesn't appear to be the cause. The real culprit is most likely the build up of hydrogen ions that can lower pH and block the uptake of calcium.
Regardless of the cause there does appear to be a level of effort that cannot be sustained much longer than an hour. Increasing the pace at which that process occurs is important for any race longer than 5k - but for a race like the marathon that lasts well over two hours it's imperative if you are looking to run "fast." Sure, you can run the marathon distance by training your body to store a lot of glycogen and use it efficiently as possible - but that's not enough to run at your best.
If you are surprised to hear that "lactic acid" isn't why the wheels came off in your last marathon - you might really be shocked to hear how to actually increase the pace at which "LT" occurs. The research by Jack Daniels and others seems to show that you should run slightly slower than LT pace in order to reap the benefits. Once you cross that LT line you start to stress other systems that might improve your V02 max but don't seem to help much with LT pace.
On Saturday I'll be running one of my most important workouts. It's a 22 miler that includes some tempo near the beginning - but also a 3 mile section that occurs after I've already run 16 miles. That's the only way in my mind to create anything close to what you feel in the late miles of a marathon.
Last Week
Monday morning: 8.5 miles
Monday evening: 8.5 miles
Tuesday: 10 miles
Wednesday morning: 10.5 miles
Wednesday evening: 7 miles
Thursday morning: 4 miles
Thursday evening: 11 miles 1X 2 mi 10:56 2 min rest 1 mile 5:23 1 min rest 1 mile 5:25
Friday morning: 11.5 miles
Friday evening: 6 miles
Saturday: 14 miles
Sunday: 21 miles
Total: 112 miles
Next Week
Monday: 10.5 miles
Tuesday morning: 6 miles
Tuesday evening: 14 miles 4X1 mi @ T pace with 1 min rest 1 mi easy 3X1 mi @ T pace with 1 min rest
Wednesday: 14 miles
Thursday morning: 12 miles
Thursday evening: 6 miles
Friday: 10.5 miles
Saturday: 22 miles 3 mi easy 4X1 mi with 1 min rest 9 mi easy 3 mi @ tempo 3 mi easy
Sunday: 13 miles
Total: 108 miles
Tuesday, July 20, 2010
Halfway there
Believe it or not I'm now halfway through my 24 week training plan for Chicago. The Great Lakes Relay I ran this last weekend was a nice mental break. Physically it was one of the hardest three-day stretches that I'll have in all of my training. Of the 46 miles I ran in those three days over 26 were at faster than tempo pace. I actually feel pretty good - which is nice because I'm supposed to run 114 miles this week.
The relay has become my favorite race of the year. The mix of competition, old friends, and beautiful scenery is the perfect cure to the feeling of staleness that I might feel at this point in my training for a marathon. As I said last week, the next eight weeks will be the hardest training of my life - time to push things to the next gear.
Last Week
Monday: 11.5 miles
Tuesday: 10.5 miles
Wednesday: 13 miles
Thursday: 7 miles
Friday: GLR 16 miles
Saturday: GLR 17 miles
Sunday: GLR 12.5 miles
Total: 88.5 miles
Next Week
Monday morning: 8.5 miles
Monday evening: 8.5 miles
Tuesday morning: 10 miles
Tuesday evening: 6 miles
Wednesday: 12 miles
Thursday morning: 14 miles 4X2 mi @ T pace 2 min rest
Thursday evening: 6 miles
Friday: 14 miles
Saturday: 13 miles
Sunday: 22 miles
Total: 114 miles
The relay has become my favorite race of the year. The mix of competition, old friends, and beautiful scenery is the perfect cure to the feeling of staleness that I might feel at this point in my training for a marathon. As I said last week, the next eight weeks will be the hardest training of my life - time to push things to the next gear.
Last Week
Monday: 11.5 miles
Tuesday: 10.5 miles
Wednesday: 13 miles
Thursday: 7 miles
Friday: GLR 16 miles
Saturday: GLR 17 miles
Sunday: GLR 12.5 miles
Total: 88.5 miles
Next Week
Monday morning: 8.5 miles
Monday evening: 8.5 miles
Tuesday morning: 10 miles
Tuesday evening: 6 miles
Wednesday: 12 miles
Thursday morning: 14 miles 4X2 mi @ T pace 2 min rest
Thursday evening: 6 miles
Friday: 14 miles
Saturday: 13 miles
Sunday: 22 miles
Total: 114 miles
Sunday, July 11, 2010
The Great 8
Next week I head back to Michigan for some good times at the Great Lakes Relay. It will be a down week for mileage but the intensity will be high for three straight days. Although I'm anticipating some good fun in the great lake state there is part of my mind that is nervously anticipating the eight weeks from 7/19-9/12. They will undoubtedly be the most challenging eight weeks of training in my life.
My planned weekly average for that period will be just over 105 miles per week - with a high of 120. I'll run 83 miles at tempo pace, 28 miles (in just two runs) at marathon pace, and six runs over 20 miles. I'm not going to lie - it seems a little daunting at this point.
This week provided me some practical lessons of what I need to do (and not do) to make it through those two months. Last weekend my parents were in town and I ate and drank a lot of junk and then I scorched myself in the sun for 3-4 hours going tubing on Monday. The result was that I was in no shape to run my workout on Wednesday morning. It was the worst workout I've had in a long time. I cleaned up my act the rest of the week and the result was a strong 20 miler including 4 miles of good tempo running on Saturday with Brennan.
Right after I'm done writing this I'm going to e-mail Melissa Majumdar to set up a nutrition counseling session. She really helped me in my preparation for Boston and if I have any chance of making it through my big 8 weeks I'll have to make a plan and stick to it. Other important parts of recovery that I've so far neglected are ice baths, massage, and yoga. It will be time to get back to those after I return from Michigan.
Part of me does ask why - why would I plan an unrelenting, unforgiving two months for myself in the dog days of summer? The answer is in part found in all of those things I outlined above. There is no cushion - there is no going through the motions. Many people think of goals as burdens, but in reality they are opportunities to experience life in the extreme - to push past assumed limitations and make the extraordinary seem mundane.
Last Week
Monday morning: 10.5 miles
Monday evening: 4 miles
Tuesday morning: 7.5 miles
Tuesday evening: 6 miles
Wednesday morning: 9 miles 2X1 mi 800 rest 2X1200m 400 rest (5:08.1, 5:07.2, 3:49.5, 3:53.3)
Wednesday evening: 10 miles
Thursday: 14 miles
Friday: 13 miles
Saturday: 20 mi 2X2 mi @ T pace 2 min rest (10:40, 10:55)
Sunday: 10.5 miles
Total: 104.5 miles
Next Week
Monday: 12 miles
Tuesday: 10.5 miles
Wednesday: 13 miles
Thursday: 6.5 miles
Friday: GLR 12 miles
Saturday: GLR 13 miles
Sunday: GLR 17 miles
Total: 84 miles
My planned weekly average for that period will be just over 105 miles per week - with a high of 120. I'll run 83 miles at tempo pace, 28 miles (in just two runs) at marathon pace, and six runs over 20 miles. I'm not going to lie - it seems a little daunting at this point.
This week provided me some practical lessons of what I need to do (and not do) to make it through those two months. Last weekend my parents were in town and I ate and drank a lot of junk and then I scorched myself in the sun for 3-4 hours going tubing on Monday. The result was that I was in no shape to run my workout on Wednesday morning. It was the worst workout I've had in a long time. I cleaned up my act the rest of the week and the result was a strong 20 miler including 4 miles of good tempo running on Saturday with Brennan.
Right after I'm done writing this I'm going to e-mail Melissa Majumdar to set up a nutrition counseling session. She really helped me in my preparation for Boston and if I have any chance of making it through my big 8 weeks I'll have to make a plan and stick to it. Other important parts of recovery that I've so far neglected are ice baths, massage, and yoga. It will be time to get back to those after I return from Michigan.
Part of me does ask why - why would I plan an unrelenting, unforgiving two months for myself in the dog days of summer? The answer is in part found in all of those things I outlined above. There is no cushion - there is no going through the motions. Many people think of goals as burdens, but in reality they are opportunities to experience life in the extreme - to push past assumed limitations and make the extraordinary seem mundane.
Last Week
Monday morning: 10.5 miles
Monday evening: 4 miles
Tuesday morning: 7.5 miles
Tuesday evening: 6 miles
Wednesday morning: 9 miles 2X1 mi 800 rest 2X1200m 400 rest (5:08.1, 5:07.2, 3:49.5, 3:53.3)
Wednesday evening: 10 miles
Thursday: 14 miles
Friday: 13 miles
Saturday: 20 mi 2X2 mi @ T pace 2 min rest (10:40, 10:55)
Sunday: 10.5 miles
Total: 104.5 miles
Next Week
Monday: 12 miles
Tuesday: 10.5 miles
Wednesday: 13 miles
Thursday: 6.5 miles
Friday: GLR 12 miles
Saturday: GLR 13 miles
Sunday: GLR 17 miles
Total: 84 miles
Tuesday, July 6, 2010
Know Thyself
On Sunday I ran the Liberty 5k here in Winchester. As the gun sounded I was immediately reminded how hard high school kids go out at the start. At first it was a little worrying - finding myself in ~20th place in the first 100 meters - but the nice thing about being a older is that I know the race isn't won in the first quarter mile. Realizing that most of them wouldn't be able to keep the pace - I smiled - thinking how much fun it was going to be to catch them.
It was fun (I got 3rd) - but I also felt a certain amount of envy in these kids who ran from the gun with such excitement. It might have led to a painful day for them on a course that included two decent hills in the last 2k, but high school kids improve so quickly - the best high school runners have to be fearless. Their limits are constantly being pushed back and if they're too conservative they won't be able to take advantage of their new found fitness.
I've often said that my favorite thing about running is the sense of discovery. I love running in new places or during the changing of the seasons. Races though offer the most important kind of discovery - discovery of what is inside. This summer is about doing what I can to make sure I like what I find on October 10th.
Last Week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday morning: 7 miles
Tuesday evening: 11.5 miles
Wednesday: 22 miles
Thursday: 13.5 miles
Friday: 10.5 miles
Saturday: 8 miles
Sunday: 9 miles 5k 16:15
Total: 99 miles
This Week
Monday morning: 10.5 miles
Monday evening: 4 miles
Tuesday morning: 7.5 miles
Tuesday evening: 6.5 miles
Wednesday morning: 14 miles 6X1 mi @ I pace 800 rest
Wednesday evening: 6 miles
Thursday: 14 miles
Friday: 10.5 miles
Saturday: 20 miles 2X2 mi @ T pace 2 min rest
Sunday: 12 miles
Total: 105 miles
It was fun (I got 3rd) - but I also felt a certain amount of envy in these kids who ran from the gun with such excitement. It might have led to a painful day for them on a course that included two decent hills in the last 2k, but high school kids improve so quickly - the best high school runners have to be fearless. Their limits are constantly being pushed back and if they're too conservative they won't be able to take advantage of their new found fitness.
I've often said that my favorite thing about running is the sense of discovery. I love running in new places or during the changing of the seasons. Races though offer the most important kind of discovery - discovery of what is inside. This summer is about doing what I can to make sure I like what I find on October 10th.
Last Week
Monday morning: 7 miles
Monday evening: 10.5 miles
Tuesday morning: 7 miles
Tuesday evening: 11.5 miles
Wednesday: 22 miles
Thursday: 13.5 miles
Friday: 10.5 miles
Saturday: 8 miles
Sunday: 9 miles 5k 16:15
Total: 99 miles
This Week
Monday morning: 10.5 miles
Monday evening: 4 miles
Tuesday morning: 7.5 miles
Tuesday evening: 6.5 miles
Wednesday morning: 14 miles 6X1 mi @ I pace 800 rest
Wednesday evening: 6 miles
Thursday: 14 miles
Friday: 10.5 miles
Saturday: 20 miles 2X2 mi @ T pace 2 min rest
Sunday: 12 miles
Total: 105 miles
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