Of Mice and Marathons

Noon: 10.25 miles. HR 146.

Didn't get back out as planned but 10 on the morning is fine. Core and stretching to do after dinner. A fella from Indiana I follow on Strava post this pic. I thought my 300+ feet per mile trail running was hard core. He basically climbed the equivalent of the new World Trade Center in one mile of the first 3.

Late: Core and stretching.

Lunch: 5 miles. HR 142. Cool and rainy. Great day for an evening track workout.

PM: Track Tuesday - 10 miles total. 4 up, some strides, then 3 x 1600 hard with 2 min rest, then 3 mile cool down.

My pacing wasn't great and I fell asleep in the last rep but I ran pretty hard. It helped to have cool air and light rain. Rest might have been too long, but close enough.

5:22, 5:26, 5:28

I felt like a million bucks on the first one, and felt that the rest was far too long for standing but it got harder. Legs were pretty loaded 300 meters into the third rep and slowed a bit somewhere in there, but picked it up the last 200 (or so I think).

Noon: 13 miles. HR 141.

Late: Core and stretching.

AM: Cresheim Trails + Wiss Trails - 7 miles. HR 143. Stretching and core.

Charged a few hills, otherwise kept it very easy.

PM: 5 miles with Megan. HR 132.

PM: 9 miles. HR 151. Did some strides. Stretching and core.

I find it not super comfortable to run much over 145 HR for a good portion of runs, so I think I will stick with slogging because it is enjoyable. I'll let my workouts take care of the rest.

Crappy run today. Just not there mentally. Too much stress. Thanksfully running is going very well the last two weeks.

AM: Wissahickon Trail Classic - 13.5 miles total

This race is in Wissahickon Valley Park where I run pretty much every day. There's a 5+ mile stretch of dirt road called Forbidden Drive at the base of a steep ravine. The trails traverse back and forth through the hills and connect back to Forbidden Drive in various places. The trails are rocky and very steep in places.

4.25 miles warmup mostly on the trails. Did some strides. I knew I had to go out hard to not get behind a bunch of people, so I got out hard but settled down a bit before the steep hill. I spent the race getting passed going up the hills and blowing by people on the downhills. The last two miles were tough mentally because I just didn't think I had anything left (in trail running you generally have a lot more left assuming the distance is short. Muscle fatigue doesn't correspond to breathing in the same way as on the roads, and so on). Should have pushed harder to get under 45 minutes. Still learning trail effort.

I got passed by a guy in Vibrams with about 1.25 to go. Okay, finger feet, let's see if your stones are as big as the ones on this last downhill! I passed him again and worked the downhills pretty hard and tried to finish hard but it looks like I took too long to rev up after the last sharp turn.

800+ feet of gain

Cooled down 3 miles for another 300+ feet

PM: ?

PM: 16.6 miles. HR 152.

Tired, but overall not too bad. Pretty low on calories toward the end. Stopped at the Valley Green fountain around mile 11.5 and slugged some water. I felt much better after that.

Upper 70s, dry, and breezy.

Noon: 8.25 miles. HR 141.

PM: 4.25 miles. HR 152. Did some strides.

Biffed it on the concrete. It's been too long since I last did that so I guess it was time.

AM: 4.5 miles. HR 151. Stretching and core.

I managed to trip coming of the sidewalk and land on the exact same spots on my body as yesterday. A woman asked if I was okay. Sure, I do this all the time.

PM: Track Tuesday - 9.6 miles. 3.6 up/2.5 down w/ 4 x 1000 and 4 x 200.

Leo is racing this weekend, so he wanted something abbreviated (4 x 1000). I figured 5 x 1000, then maybe 6 x 200 very hard. I did 4 x 1000, then a few 200s while the guys were cooling down.

We got out fast, too fast for the weather and I just hung on the whole workout, feeling pretty crappy, and fading back on the last interval from Leo (Jonathan was way ahead today).

My legs were a little weak earlier. Probably not enough calories. I feel really crappy right now (stomach, head is cloudy). Only one recovery day in the last 4, so that might be part of my problem.

4 x 1000 with 200 jogs: 3:21.5, 3:28.1, 3:31.1, 3:30.6 (Upper 3:20s would have been sensible. Need to run my own paces in the future).

3 minutes rest

4 x 200 with 200 jogs: 33.6, 34.4, 33.7, 33.6 (these were pretty good, even though my legs start to go jello in the last few meters)

Lunch: 8.5 miles. HR 149. Stretching and core.

PM: Off. Rest and rehydration. Megan and I are going to the Lion King, a Broadway-style musical. I got her tickets for her birthday.

Lunch: 6.5 miles trails/roads. Did a few strides and 6 hill sprints to work on my strength for B2B. About 10 seconds each for now. I'll increase the length and number each week.

85-88 and the temp is climing. I guess it's that time of year, but getting in workouts is near impossible for me. Scheduled for 6 x 1 mile at 10k pace tomorrow but the low is 72 (and I won't get out early). Just got to push I guesss.

PM: 6.25 miles. HR 152. Just under 9:00 pace and it felt fairly moderate. It was 91 with a dew point of 69 but low humidity strangely and a decent breeze. I was going to drive to the track and do some 200s to test my spikes but I got plenty of work in today.

Lunch: 8 miles on the treadmill w/ 4 x 1 mile w/ slow quarter mile jogs. Strides cooling down. 5:55 (172), 5:59 (174), 6:03 (176), 5:55 (177)

+ Stretching and core

It was 85 degrees with 67% humidity and 72 dew point outside. Disastrous workout weather. No thank you. I'm either too weak or too smart. Didn't get through all of what I wanted to but I'm falling off a bit this week. Too much stress. Trying to figure out where my mileage should be. I don't feel like I'm getting anywhere and I am basically getting my butt kicked in workouts by people who run 50-60 miles a week.

PM: 4 miles. Probably the fastest afternoon run in a while. Had to squeak in the miles: "Out the door, no less than 4!" Still pretty warm but I got a nice downpour. It's been a while.

PM: 5 miles. 4 w/ Megan.

+ Stretching and core

AM: 9 miles. Oy Vey 5k in 17:58. Oy Vey, it was hot.

My running buddy asked if I wanted to a 5k today, so I decided last night I would do this in place of a long run. It ended up being warmer than I expected and I tanked pretty hard, but pretty much everyone did.

3 mile warm up with the guys. A few strides. I started out somewhat slow, working into the pace and trying not to kill any kids who jumped out in front. Settled into my pace and broke away from Leo, keeping Jonathan somewhat in sight and picking off some young guns. First mile was 5:23 and I felt great. I was sure I would break 17 despite the heat and on a certified course. I still felt good but started to slow some but always felt like I had another gear if necessary. Mile 2 was 5:43. 11 and change for the 2 mile split. I figured if I could maintain my average pace I could pour it on into the finish. Then I just tanked. Bad. I felt like I couldn't move my legs.

Leo came back and another guy (who was running the 10k) were just behind me. Leo passed me, but in the final minute and a half I dropped from 5:15 pace to 4:45 still feeling like I had another gear if necessary. Mile 3 was 6:10.

A very strange race. Not quite sure what to make of it other than it was hot and affected everyone and I was dehydrated.

Splits/HR: 5:23 (155?), 5:43 (182), 6:10 (182), 41 (185). Average HR was 174, which seems quite low. I've had workouts where I ran continuous miles with a similar heart rate. It took about 5 minutes to get into the upper 170s and to 180.

On to the next one. Lots of racing leading into B2B (one per week), so hopefully that gets me tough and ready.

PM: Treadmill - 4 miles. HR 133. Some light stretching and the usual pushups before and after.

Lunch: 7 miles. HR 142.

+ Stretching and core.

PM: 5 miles. HR 142. Soupy.

AM: 4 miles. HR 139. Super soupy.

PM: Track - 10 miles.

3.6 up/2 down. I copied Allie this week and did 4 (800/400). After the workout, I changed into my spikes and did 4 x 200 hard. Good workout. Weather was better later, but windy. Still warm but less soupy and we were gifted with some showers and a rainbow.

2:45.2, 2:48.2, 2:47.8, 2:47.9

79.9, 80.7, 80.4, 78.7 (I think I got a bit too complacent on these. They should have all been ~78)

30.9, ~31-32?, 32.5, 32.5 (I walked the first 200 with Leo, stopped my watch, started it before the rep and forgot to hit "lap" so I missed the correct time of lap 2 but he was pretty much the same distance behind me with a similar split to the previous one. I jogged 200 for the others).

Overall, a good workout. Not fast but warm, recovering from Sunday, and so on. I was pleased with my 200s. My first time in spikes. I know that's not fast for a lot of people but those are definitely the fastest ones I have ever run. The spikes make a difference.

AM: Walked about 4-5 miles. I met up with someone for whom I am dog sitting. She showed me the pup's usual route. Turns out there are some trails through the golf course (which I knew) that are for dog walking. They would be great for cross country practice if I did that sort of running.

Lunch - Trails - 7 miles SLOW. HR 133. Legs are pretty spanked. Not sore, just really really heavy.

+ Stretching and core

PM: 5 miles. HR 134.

Lunch - 9 miles. HR 143. Strides in the middle. 10 x 10 second hill sprints at the end.

(I got an extra mile for the hill sprints and recoveries so I am counting the mile. I need to find a longer hill but no other options present themselves that are safe. Might have to go a bit farther)

PM: 5 miles. HR 139.

AM: Flourtown Tempo Loop 10 miles. HR 152. Strides at the end. Pulled workout.

Planned to do mile repeats, as many as I could do, up to 7. I thought I had a weather window but it didn't come or I missed it. I figured I would start much slower than planned (6:00 rather than 5:45), but it was just too much in the weather and I pulled the plug about 1/5 mile into the third repeat.

I could tell it wasn't working when my recovery jogs were in the 11-12 minute range. My heart rate was pretty low, but the perceived effort and focus was a mess. They are back working on the loop so I had to shift from the sidewalk to the road and that just doesn't work.

6:04 (169), 6:01 (172)

Might have to adjust my schedule and do some high aerobic progession runs on the treadmill for my Friday workouts if the weather is going to continue. I just can't get any longer efforts in.

I was going to come home and hit the track for 4 x 400 very hard but there just wasn't time.

PM: Off. Travel to Erie, PA for a wedding.

Day off. 29 days on. I was planning to take tomorrow off, but getting up late, the timing of the wedding, and looking for a place to run made today a better option. A few miles tomorrow hopefully but it's our anniversary and we are driving 6 hours home, so we will see.

Day off. Two days in a row generally only happens two or three times a year. Our one year anniversary and some travel time. A nice evening. 

Supposed to be in the mid-90s for the mile on Tuesday. At least it's not a marathon.

AM: 8.25 miles. HR 153.

+ Core and stretching.

My parents are coming, which is great but it always makes me anxious (mostly just annoying parents stuff). Mom and Dad aren't city people and even the relatively suburban neighborhood of Chestnut Hill will likely be quite different to them.

PM: 4.5 miles w/ sharpening workout on the track

2 x 400, then 2 x 200 all with equal recovery

67.7, 72.6, 33.3, 33.1

The first one didn't feel that fast, but it is far too fast for me to run that as mile pace. The second one was more relaxed and closer. Did the 200s "sensibly hard," meaning I ran them hard but I didn't stomp on the. Right around 90 degrees and quite breezy.

AM: 2.5 mile pre-race shakeout. HR 143. Gross outside.

+ Stretching

PM: Treadmill Workout - 7.5 miles (164 HR) w/ 3 x 1 mile @ 5:36 (1.5%)

The meet was cancelled due to severe storms. I was going to time trial the mile at Springside Academy but it was 90 degrees and windy and Dad wanted to do some things (in addition to driving me insane). The storm rolled through just as I was going out to run. Made it work for today on the treadmill. I wanted to see what the HR would do. I still have one more meet in which I can run the mile, so I will likely do that in two weeks.

2 mile warm up, 3 x 1 mile, 2 mile cool down with strides

Rep 1 HR 173, Rep 2 HR 178, Rep 2 182

AM: Trails - 7 miles slow. HR 142.

PM: 5 miles with Megan. HR 136. Hot and dry. Lovely.

AM: 8 miles.

PM: 5 miles. HR 149. Did some strides.

+ Rolling, stretching, and core

Lunch - 10.8 miles. Blown workout. Finished with 9 x 10 second hill sprints

Tried to run on a new tempo loop, which was 4 miles away. Knew I was in the area, started a 4-5 mile tempo, then stopped because I hit a dead end and wasn't sure how to reroute. I jogged for a while, figured it out, then started again at 5 miles. Got the right one but with about 100 meters to go in the first mile I just stopped.

The weather was somewhat warm but decent compared to what it's been. I think it's a mental issue right now. I haven't had many good workouts or races since the beginning of the year and my head just isn't in. I have some decent days but a lot of pulled plugs.

I got to 10 miles then did 9 x 10 second hill sprints to at least make something of the first run of the day.

+ Stretching and core

PM: 4 miles with Megan. HR 129. Very pleasant run.

PM: Walked 4.4 miles, about 2.25 with the dog I am walking. He seemed a little nervous but I jogged with him a bit and he seemed to like that. Off for some time in the woods. Should be nice and wet (light rain and cool now, lots of rain last night)

PM2: Trails - 12 miles. HR 147. Cool and pouring rain. Muddy trails. Good times.

AM: 3.25 miles. HR 141.

Had to pull the plug on an easy run. Not good. It's not the heat; it's actually fairly cool and breezy. Just feeling very very off, so no 5k on the track tomorrow, no substitution workout and maybe no workouts all week. Moving the legs without giving up the whole business is the main priority. Might try later, might not.

PM: Walked for a little over 50 minutes with Remy. Came back, took a nap, got up for a while, then napped/layed on the futon for a while. Going to take two days off, get some fluids and rest and see how it goes.

PM: Walked about 4 miles, a little over 2 with Remy. He seems better than our first day out.

My legs felt a little wobbly. I don't think it's lack of calories (I eat too much for it to be that). I've slipped up on my iron for some time now and wonder if that doesn't have a tiny bit to do with it. Went to bed around midnight or so and kept falling back to sleep until 11:00. Managed to fit a nap in there too (the "luxury" of the unemployed). I might try some low stakes easy running tomorrow if I can get out of bed. I just don't feel great overall.

I'll likely do some core and stretching before bed just to say I did something today.

PM: Walked with Remy for 40 minutes. Legs still feel quite weak. I found three golf balls though.

PM2: 9 miles. w/ 6 x 3 minute fartlek w/ 2 minutes easy. 20 minutes up/22 minutes down. Faster portions averaged 5:42-5:27

Did these under tree cover and the rolling dirt of Forbidden Drive. My legs felt weak on the warm up. Sometimes I feel crappy on a warm up but my legs the last 2-3 days have felt like they are going to crumble on me. Today was the same. Said screw it and did a workout to try to shake the crap loose.

I think this will be the style of my workouts for the next 4 weeks. Too much pressure with a full set of mile repeats or LT tempos this time a year. I'm not strong enough to gut those out until fall. Today's workout, though short, felt like a workout, I got through it, and finished stronger than I started.

Late:

+ Stretching and core