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The end of the road (are we there yet?)
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So much for updating more regularly !
Monday: 12 miles w/6 of bridges.
Some race specific training ! Did 3 roundtrip trip (did one side twice!) across the Bayonne Bridge, a suspension bridge of about 1.3 miles. Tough going. Some of the folks on the bridge found my reappearance quite hillarious - mostly encouraging.
Tuesday: 6 miles easy
Wednesday: 11 miles w/6 @tempo tm
Back to gym for 6 miles between 6.58 and 6.40 pace. Tough going ... but pretty happy to get through it.
Thursday: 8 miles, Pace 8.11 HR: 134
Definately flagging towards the end
pm: Swim
Friday: 45 minutes on stationary bike.
pm: Swim
Saturday: 3.5 + 1.5 + 18 miles
Out at 6am, not too warm but humid. Off to a organized training run. My plan was to join the 8mm pace group and see how it felt. Based on this I'd start to think about a pace for NY. Great plan eh ?
Ran up the West Side bike path to the run (3.5miles) racing a cruise ship coming up the Hudson. Cruise ship won
- they are deceptively fast.
Found run, registered and took off for another 1.5 miles. Now I knew the big drawback to the run was that it was structured as a set of out-an-back 4 mile segments. Long delay before the run took off. Turns out they did not have a 8.00 pace group. One pace group leader takes off. The next group is 8.30-9.00. Humm, so I decided to join the first guy who I figure might be closer to 8.00 ? First mile 7.11 and I have made no impression on his lead. So I'm on my own and now running waaaaaaaaaaaaaaay to fast. So the slow "fade to back" started about mile 8 and by mile 12 I knew I was cooked as the HR hit 161 :eek:. Gutted out another 6 miles with the pace dropping back to 8.48 at one point.
So a little annoyed with myself as I failed to answer the questions that I had planned. But ... it is 23 aggregte miles for the day and where I am now every mile is a good mile.
Stats are interesting
Miles: 1 - 4 Pace/HR: 8.01/124 8.10/137 8.30/139 8.16/138
Miles 5+ : 8.07/120 8.06/135
Miles 6-23: 7.11/138 7.30/145 7.37/145 7.44/147 7.47/148
8.02/148 8.13/148 9.03*/149 ?? ?/??** 8.15/157:eek:
8.05/161 8.09/164 8.37/157 8.23/158 9.21*/158
8.27/158 8.48/160 8.35/162:eek::eek:
*stop for water, **messed up Garmin and missed a mile - missed another half mile later.
Ok - so the big deal here it that the wheels absolutely and dramatically fell off after the stop for water at mile 8. HR shoots from 149 to 157 and never recovers. And this pretty much matches my preceived effort. Weird.0 -
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That's some serious mileage and effort there. I think you are getting into excellent shape for going sub 3:30 on race day. Keep up the good work....and I love how you are sticking with swimming for some recovery. I hope you are enjoying it.
Yes as my swimming has improved it is becoming quite theraputic - it's very peaceful in/under the water, cool in a non a/c kind of way, it's useful for controlling breathing and the legs seem to respond well after harder sessions. Odd thing is that we went to the local public pool last weekend and I could not get any rythm going at all I was floundering around after one length - weird.
Runners are funny creatures : We are very target driven, logging our miles, disecting the Garmin stats etc, but when the facts don't add up the logic gets jettisoned in favor of "give it a lash and hope for the best":). So ....a few months ago simply finishing NY was the goal .... now I dream of getting a BQ-5 in the bag and being able to give a spring marathon a real go .... but ... I'm facing the toughest course I have run, with the least miles-in-the-legs, and the heaviest weight** I have ever run at so ......
Sunday: 5 miles recovery/grass: Pace ~9.15
Interesting. Yesterday on the long I got hit with a persistant stich which dogged me for many miles. I had forgotton about this until the same problem started within a half mile of running. Normally I can breath through problems like this but not today. As the pain became intense I had to stop and walk for 20-30 seconds and then start again very, very gently. It did fade away after about 4 miles so I guess that's the definition of a successful recovery run.
**Weight: 149lbs - yipee - back into the 14* range again. Another 7lbs would see me back to Barcelona weight again.
pm: Swim (35 minutes of meditation !!)0 -
Fantastic weather week. Nice temps, low humidity.
Monday: 8 miles easy, Pace 8:31 HR: 124
pm: Swim 30
Tuesday: 8 miles w/5.5 @tempo
Beautiful day. Time to take the tempo miles off the treadmill and to the outside world again.
Trying to keep the pace below 7, around 6.50-6.55.
Things for off to a rocky start. Stopped for a bathroom break during the warmup miles and promptly got locked in a cubicle in the park bathroom . Eventually had to wriggle out under the door:o:o. Not the start I needed.
Tempo miles Pace(HR) : 7.01(136), 6.51(148), 7.00(152), 7.00(151), 6.53(153), 6.52?
Bit of a disappointing session. With the easier conditions I was hoping to nail this. Suprised at the results as checking the watch during the run suggested the pace was better. HR suggests I was not working hard enough. At least I got out of the bathroom.
And finally the elevators at work failed leaving me and the poor cleaning lady stuck :rolleyes: - so no swim session today. That kind of day. Staying out of small confined spaces for a while.
Finished with a late night strength session.
Wednesday: 13 miles, 8.14, HR 128 Max: 179
A bit of struggle but I need to start pushing the mid week distance.
pm: Swim + Core
Thursday: 7 miles w/5x1000m
Really did not want to do this at all. Three hard days in a row is probably not a great idea. Might need to rethink the schedule to get a midweek long-ish run in.
1000m |1|2|3|4|5
Time | 3.52 | 3.52 | 3.53 | 3.58 | 3.55
HR | 145 | 152 | 155 | 155 | 158
Pace | 6.04 | 6.04 | 6.04 | 6.16 | 6.01
Recovery | 3.38 | 3.50 | 3.44 | 3.53 | ----
Would really like to see the pace in the 5.** range. But for a session off tired legs it's not too bad.0 -
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Krusty_Clown wrote: »I want to return to NYC and load that route up on my Garmin as a course. It looks amazing.
Don't worry about the pace. Keep doing the miles and the pace will follow.
Cheers, Give me an hour head start and I'll run it with you
. 0 -
Thursday: 14 miles, w 1.5 bridge efforts. Pace: 8.20 HR: 128
Back to the bridge for for long slowwwwwww climbs. Ran out of time so had to turn around mid way on second bridge rep - hence the 1/2 rep !
Mrs P reports that a "tall thin guy with blond hair" came over to her and asked how my training was going. I think I have Ryan Hall worried - he's already scratched from NY to avoid facing me after what I did to Haile in the NY half a few years ago.
pm: Swim (1k)
Friday: 5 miles, recovery, grass.
Saturday: 10 miles, Pace : Very slow.
Club run. With an 18 mile race tomorrow I wanted to take this handy. Dropped back to pick up a newish guy who was struggling with a stich. But the pace dropped to ~10mm so, I had to cut him loose with a few miles to go when he decided to walk for a while. Managed a few decdent sub 8 miles. I waited for the guy to finish. When he came in he shook my hand and .... told me he was recovering from the flu :eek::eek::eek::eek::eek:.
Smiled fixedly and speed home when I am scubbed my hands to the bone and wolfing down echinacea and vitimim B, C.
Interestingly I met a guy who in going to college on an atheletics scholarship from the local high school. College sports baffles me. He's looking to hook up with some guys for track workout because ... he not going to be able to compete for his first year. Happy to see the guy get an education - the school is a good school - but what possible purpose does having him sit for a year serve ?0 -
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Impressive run, especially considering all the comedy of errors you endured - just think what your time might have been without all those "extras"!! Definitley must give you a good feeling for the big day knowing you have this 7:58 pace buffer. And do tell us how Mrs. P did.....and do tell us if she had extra safety pins on her too! If so, I'm going to think that you are the couple that always carries those wet-wipes and a sewing kit with you just in case.....
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Marthastew wrote: ». Impressive that you had safety pins to sort out your shorts, were you a boy scout?...and do tell us if she had extra safety pins on her too! If so, I'm going to think that you are the couple that always carries those wet-wipes and a sewing kit with you just in case.....
Drat. My secret identity as "Draper Man" is exposed. Fighting loose seams and ripped clothing the world over. Faster than a speeding sewing machine ....Marthastew wrote: »How did Mrs P do?Hope MrsP had a good run, is she doing the marathon as well?And do tell us how Mrs. P did ....
I'll have to tell her she has fans. She had a good race. Home in 3.48. Happy as she has struggled with nausea and excercise induced asthma. So an uneventful run and a smile as she finished is a good day. Yes, she doing NY (for the third time I think).I did a couple of laps outside you guys, the leader was ridiculous. I started as he passed Columbus Circle and he passed me just after Harlem Hill again, still bombing along!
An well now - the winner is Abiyot Endale - he's an Ethopian runner with a marathon PB of 2.19 which it looks like he's aiming to lower. http://mzungofire.blogspot.com/2009/06/abiyot-endale-living-and-training-in.html He must have lapped me somewhere towards the end of my second lap - no disgrace there. It is amazing to watch these guys - 5.16 pace :eek:.
It's been a while since I ran CP - training on those hills will stand to you.By the way, tried to look at your garmin but says I don't have sufficient priveleges
Ah - thanks for the heads up. Should be fixed.Impressive run, especially considering all the comedy of errors you endured - just think what your time might have been without all those "extras"!! Definitley must give you a good feeling for the big day knowing you have this 7:58 pace buffer.
Happy with the bits I actually did run ... we'll see how the last few weeks go. Eliminating the "extras" is a priority and is a little worrying.0 -
A week that so far might be described (in the cool palance of "ids today") as : meh !
Monday: 5 miles recovery, Pace: 9.05 HR: 126 PM: Swim
Tuesday: 10 miles, Pace: 7.52, HR: 132 PM: Swim/Core
First few miles were tough but felt much better in the later miles.
Wednesday: 10 miles w/2+3 @tempo PM: Swim/Strength
As ever I was not enthusiastic about this session. Why do I find tempo runs so difficult ?
Intended a 6 mile tempo run but on the 3rd mile it all fell apart a bit. Although a cool morning I was sweat was pouring from me and sunblock began to sting me eyes. I had to stop to fix this - though in truth I was already struggling. With the mile already blown I also took a break for water. Resisted the urge to pack it in and completed the session but as the pace shows - it simply was not there today.
Pace (HR): 6.54(143), 6.50(153), 7.28(151), 6.59(153), 7.00(157), 7.10(158)
Both pace and HR drift is ... disappointing.
Thursday: 5 miles recovery, Pace 8.39 HR: 128
Friday: 9 miles w/hill reps
Weather knocked the planned track session on the head so headed out for a hills rep run instead. This is my usual park look but with each hill repeated five times. Found this tough and again am sweating profusely. I am beginning to suspect that I am fighting a virus - this has happened before (and takes some time to shake:().
On a further setback - my bridge run now seems to be out of bounds:(:(.
It seems the painting work has made the bridge tough to run - I've read reports of burning lungs and signs advising people with breathing problems to avoid the walk way. Since this was crucial to getting ready for the NY bridges this is annoying. Debating whether I should risk it.
Anyway we are heading away to the shore for a few days - or "training camp" as I an calling it. Lots and lots of easy running by the ocean. 0 -
Don't worry about the tempo run - we all have days/runs like those, or at least I do!! Not sure I would risk burning lungs, etc - I might try to find a different route. Do you ever run stairs - long flights of stairs (do you have a stadium nearby)? Would that be comparable to your bridge hills??
Have fun at the shore!!! 0 -
Don't worry about the tempo run - we all have days/runs like those, or at least I do!! Not sure I would risk burning lungs, etc - I might try to find a different route. Do you ever run stairs - long flights of stairs (do you have a stadium nearby)? Would that be comparable to your bridge hills??
Have fun at the shore!!!
Not sure if the NYGiants would let me run up and down the Meadowlands (do they still call it that ?). I'll probably try the bridge and if not see it I can find a multilevel parking lot with a chilled out guard.
Saturday: 12 miles, Pace: 7.48 HR: 136
Intended to make this my long (>=16 miles run) but the legs were not there today. So cut it at 12 - anyfurther would have been a struggle ... and I am on vacation.
Sunday : 13 miles, Pace:7.52 HR: 135
Squeezed in a run in the morning before Mrs P dragged me to another piece of Americana - the chowder festival. Yes, 20+ years livng here and the attraction of pushing past hundreds of often large people to compete for tiny cups of clams drowned in heavy cream still esapes me. ...
My "comfortable" pace is starting to inch down a bit. I felt I had more in the legs today.
Monday: 8 miles, easy Pace: 8.18 HR: 1230 -
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That's a lot of mileage several days in a row....and at some pretty nice paces!! A break might be wise, though.
You mention flat miles being boring....I'm also thinking they may be harder on my body than a varied course. Perhaps I am wrong, but I sort of think that by varying the course I'm working different muscle groups and spreading the stress over a greater body distance. Or maybe I'm just fooling myself into digging the hills. Any way....great training you're doing. And enjoy the massage!!! 0 -
That's a lot of mileage several days in a row....and at some pretty nice paces!! A break might be wise, though.
You mention flat miles being boring....I'm also thinking they may be harder on my body than a varied course. Perhaps I am wrong, but I sort of think that by varying the course I'm working different muscle groups and spreading the stress over a greater body distance. Or maybe I'm just fooling myself into digging the hills. Any way....great training you're doing. And enjoy the massage!!!
Yes, nice to find that the pace is beginning to drop finally - though all these runs where pancake flat and straight.
I think you are right. With a flat course the same muscles are getting stressed repetitively. Hills bring different muscles into play. But the real thing was that there was little variation in the landscape and while it's quite pretty down there it's pretty much the same mile after mile with very few people out early at this time of year.
Wednesday: 6 easy miles. Pace: 8.15 HR: 123 PM: swim+strength
A final run to the bird scantuary before the long drive home
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On the island there is an 18 mile run ( it is in memory of the athletes killed in Munuch in 72 - one mile per athlete) which I have wanted to do for years. It's an arkward time - too close to fall marathons (it is on this weekend). Turns out the guy who owns/runs the motel is a runner/triathlete. He's also a fluent Irish speaker who lived in Dublin for a number of years. He runs this 18 mile race each year, and introduced me to his buddy who is the local record holder for the race. He also told me about running the Dublin marathon in 1982 with around 3,000 runners ! So we exchanged info and I'm now determined to get this race in the next few years.
Thursday: AM: bike 30 mins PM: Light strength
Friday: 9 miles w/8*100m strides. Pace: 8.04 HR: 129
PM: Swim
Tomorrow ... back to the 22 mile NJ->George Washington Bridge->downtown Manhattan route.0 -
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