cmjhawk86:

breakoutrunning:

It doesn’t get much more precise than that. 7:00 pace on the nose in today’s Abebe Bikila Half Marathon. For about 6 miles I actually harbored dreams of maybe going sub-90 today. I couldn’t hold that, but considering that my training to date projected a time of 1:32:50, I am quite happy to be in a full minute below that target. And I don’t feel too bad afterwards!

Ah so there it is. Apparently I posted this from my other blog.

So as far as I can tell right now, I think I finished 5th overall in that half yesterday. Hard to tell because all the 8:00 finishers are listed first, then the 9:00 finishers start show up about 90 positions down the list (still mixed in with slower 8am runners). That would certainly be my highest placement ever in a half marathon.

cmjhawk86:

breakoutrunning:

It doesn’t get much more precise than that. 7:00 pace on the nose in today’s Abebe Bikila Half Marathon. For about 6 miles I actually harbored dreams of maybe going sub-90 today. I couldn’t hold that, but considering that my training to date projected a time of 1:32:50, I am quite happy to be in a full minute below that target. And I don’t feel too bad afterwards!

Ah so there it is. Apparently I posted this from my other blog.

So as far as I can tell right now, I think I finished 5th overall in that half yesterday. Hard to tell because all the 8:00 finishers are listed first, then the 9:00 finishers start show up about 90 positions down the list (still mixed in with slower 8am runners). That would certainly be my highest placement ever in a half marathon.

7 notes

Back to New England next spring for a marathon

But not Boston. I’ve been thinking about this for a while and it’s not an easy decision to bypass Boston, especially after running a PR there in April. But I like to switch it up every so often, and the demands of training for Boston through the dead of winter can be a grind sometimes. As long as I have a Boston Qualifier in my back pocket this race is always in play but that doesn’t mean I choose to do it every year. I will run Boston again, just not in 2015. 

Vermont City Marathon is on Memorial Day weekend, which means I don’t have to start marathon training until late February. It’s also the state my parents presently call home, so they just might get to see me run this one. 

Registration opens on October 1. I’ve already got a calendar reminder set up. 

breakoutrunning:

It doesn’t get much more precise than that. 7:00 pace on the nose in today’s Abebe Bikila Half Marathon. For about 6 miles I actually harbored dreams of maybe going sub-90 today. I couldn’t hold that, but considering that my training to date projected a time of 1:32:50, I am quite happy to be in a full minute below that target. And I don’t feel too bad afterwards!

Ah so there it is. Apparently I posted this from my other blog.

breakoutrunning:

It doesn’t get much more precise than that. 7:00 pace on the nose in today’s Abebe Bikila Half Marathon. For about 6 miles I actually harbored dreams of maybe going sub-90 today. I couldn’t hold that, but considering that my training to date projected a time of 1:32:50, I am quite happy to be in a full minute below that target. And I don’t feel too bad afterwards!

Ah so there it is. Apparently I posted this from my other blog.

7 notes

Tumblr ate my post. Grr.

Maybe it will show up later? Anyway, I ran 1:31:47 this morning, according to my watch, at the Abebe Bikila Half Marathon. I think I won my age group again but I am not sure because they had an 8:00 am and 9:00 am start. The latter was supposed to be the “competitive” start so I opted for that. Not a PR - I didn’t think I really had a shot at that (1:29:03) but I did about a minute better than the McMillan calculator predicted I would run today. So I will chalk it up as a good result.

7 notes

3 Ways to Increase Running Cadence for Speed

Cadence improvement has for me become the holy grail of “getting faster.” As this article shows, it takes discipline and patience but it can be done.

5 notes

Busy week

Sorry no pictures or links to Strava this week. Not to worry, I’ve been busy, though. After a rest day on Monday and some Labor Day baseball watching at Camden Yards, it was back to a very hectic office. I put in two proposals while two more came in. But I kept running, because that’s just what I do.

Tuesday - 6 with Life Time Run group
Wednesday - 4x1600 @ tempo pace, plus warmup & cooldown, 12k total
Thursday - 7 recovery miles
Friday (today) - bike commute to/from work (21 miles total), 1.2 mile jog for the brick.

Tomorrow the Team in Training group goes 12. Hopefully we get it all in before the 90s descend on us.

Sunday is TBD, but I usually just go for an easy run, often on trails.

Oh, and I am into the 10-day taper window on next Saturday’s half marathon.

Rounding out August

It was an easy recovery day today after running nearly 15 miles yesterday. Easy of course, is a relative term, when the temperature is around 90° and the dew point is over 70°. I stuck to the trail that runs through my neighborhood, for 5 miles total, so I could at least be in the shade most of the way. I didn’t even bother with a shirt today but my shorts were completely soaked by the end.

The run today leaves me at about 192 miles for the month. That’s one of my best totals ever in my “masters career” era, though I did hit 209 miles back in March when I was heavily in Boston Marathon training mode. Suffice to say I am pleased with that total, especially given that I haven’t really been following a set plan this time. Each week I have a goal in mind for what I would like to accomplish but beyond that I have gone with the flow.

It’s cool to see the low-stress approach working, as I feel my conditioning really coming together. This week, I’ll start out strong, then start into a 10-day mini-taper for my half marathon on September 13. But first, I have a rest day tomorrow. :)

Nice morning for a long run with TNT. This was a frenetic one for me as I ran out to the front at marathon pace to mark all the turns. Then I waited for a bit for some of the group to catch up. The last four miles were my cooldown after 10+ miles of MP.

Nice morning for a long run with TNT. This was a frenetic one for me as I ran out to the front at marathon pace to mark all the turns. Then I waited for a bit for some of the group to catch up. The last four miles were my cooldown after 10+ miles of MP.

Recovery day today…slow trail run at Colvin Run in Reston. I totally expected this after last night’s 800 meter cutdown workout. Despite my relaxed pace I had to keep my head up and stay alert tonight due to a bunch of kamikaze mountain bikers. It’s not unusual to share this trail with bikers but tonight’s group was a particularly hard core bunch. As they say, anything goes on the trails.

Cutdown time

Since that’s what the NFL calls this week, why not do my own version of cutdowns? That would be 800 meter cutdowns — 3200, 2400, 1600, 800, at progressively faster paces. This is one of the hardest workouts I do, and for that reason it’s basically a once-per-season workout.

I got a late start on it last night because the track I prefer to use was occupied by about 100 runners doing some kind of organized group run. They had music, tables with water & snacks, etc., but no room for someone who needed to run circles in a hurry. So I headed out and I got to my second choice high school track at about 8:45, knowing this would be a late finish and it would be in the dark too, because this track was unlit. Because of that I couldn’t read the times on my watch, so I had to run on effort and view the times later.

But the show must go on…and it did in fine fashion. I nailed all the interval times spot on. I basically progressed from half marathon effort on the 3200 down to 5k (actually faster) effort on the 800.

2000m warmup
3200 in 13:20 (400 jog rest)
2400 in 9:51 (400 jog rest)
1600 in 6:26 (400 jog rest)
800 in 3:05 (400 jog rest)
2000m cooldown

I know this one will require some extra recovery time, so today it will be some easy trail work, and tomorrow I will bike. Then this Saturday I have 16 on tap leading Team in Training through their weekly long run. I’ll only need a few miles on Sunday to round out another 50+ week.

Based on last night I think my prospects for that half on 9/13 are looking good!