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CCTMP

Half-marathon training: Hanson’s week 16

Race day is not far away – received my confirmation sheet for the Dec. 7 San Antonio RnR Half. This is the last hard week before the taper (48 miles this week, then 40 and then 37 race week). Extended this week to 51 miles, most I’ve done in one week in many years.

This week the strength run is a 4 x 1.5 mile on Tuesday, tempo run on Thursday is 6 miles. It also has a 12 mile Long Run on Sunday. Total target mileage 48 miles.

The previous week’s log is here.

Week 16 schedule: 4 x 1.5 splits

  • Monday: Easy 5 mi - EASY run 5 mile, 45:32, 9:06 pace. Ran around the neighborhood because of the threat of rain. GPS always seems to track me faster here (home field advantage!) but 5 miles does feel easier after 15 weeks.
  • Tuesday: Strength 4 x 1.5 miles with 1.5 mile warm up and cool down - STRENGTH RUN  7.5 mi in 1:05:23, 8:43 pace. EASY RUN warm up 1.75 mi in 16:36, 9:28 pace; EASY RUN 1.5 mi in 15:34, 10:23 pace to cool down. The first three felt good; the last one had to really push on. That fact is easier to see in the splits chart to the right than in the elevation chart below.

4 x 1.5 miles

  • Wednesday: off day.tempo run splits
  • Thursday: Tempo Run 6 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.5 mi in 15:12, 10:08 pace  TEMPO RUN 6 mi in 51:17, 8:32 pace, EASY RUN to cool down, 1.5 mi in 15:12, 10:08 pace. Much better than last week’s treadmill-boring run. The pace to run a 1:50 half (a sub 1:50 is my goal) is 8:46; the pace for a 1:48 is 8:35. I’ve been consistently doing my tempo runs in the 8:30s, and my long run last week was purposefully in the 8:46 range (just to see if I can do what I’m training to do). In this tempo run (and on Sunday’s long run) I’m focusing on negative splits. According to the splits chart, I did ok except for mile five.
  • Friday: easy 5 mi - EASY RUN 6 miles in the RAIN! in 58:57, 9:50 pace. According to my wife, my rain gear and hiking hat get-up would have caused people to stare if anyone else was dumb enough to be out in the rain. But the six was completed, and it stopped raining enough halfway through that I could ditch the water-logged hiking hat. I have a half-hearted goal to hit 50 miles this week, so I tacked on another mile.
  • Saturday: easy 6 mi – EASY RUN 7.26 miles 1:08:12 at 9:24 pace. From rain to warmish (60) and humid. No idea what the weather down the road in SA will be like in two weeks.
  • Sunday: LONG 12 mi - LONG RUN 13 mi in 1:55:13, 8:52 pace. Rained all night, but the morning was clear and a bit windy, temps in the 60s. Last long wrong, so I tacked on a mile to get close to the half-marathon distance.

Plan total: EASY (5+3+3+5+6+12) = 34 miles + TEMPO 6 + 4 x 1.5 miles  =  48 miles

Actual total: EASY (5+3.25+3.25+6+7.25+13) = 37.75 miles and TEMPO 6 miles + 4 x 1.5 mile (7.5 miles) =  51.25 miles

Next week, week number 17, has a 6 x 1 mile Strength run (the bottom of the ladder), goes down to five miles on the Tempo  and there is no Long run. Total is still 40 miles, the start of the TAPER!!!!

If you run in the Cypress Creek area, you may see these postings for the Cypress Creek Trails Master Plan. Survey is here, and their Facebook is here.

CCTMP

PackersRunning

Half-marathon training: Hanson’s week 15

This is the “IS THE TAPER WEEK SOON?” and “I HATE TREADMILLS” post all rolled into one.

This week the strength run is a 3 x 2 mile on Tuesday, tempo run on Thursday is 6 miles. It also has a 10 mile Long Run on Sunday. Total target mileage 47 miles.

The previous week’s log is here.

Week 15 schedule:

CoralSnake

  • Monday: Easy 7 mi – EASY run 7.25 mile, 1:09:22, 9:33 pace. Who put that 7 mile run the day after I wisely turned a 12 mile long run into a 13 mile long run? I guess because of the cold weather, I saw this lovely snake on the road, going back and forth…luckily I was faster than him. Looks like it was indeed a Coral Snake (Red touches Yellow, kill a fellow).
  • Tuesday: Strength 3 x 2 miles with 1.5 mile warm up and cool down - STRENGTH RUN  7 mi in 1:01:56, 8:51 pace. EASY RUN warm up 1.7 mi in 17:11, 10:23 pace; walk to cool down. Had some tightness and soreness at the bottom of my calf on the left leg. It went away during the second 2 miler, but came back at the end. I tried to run it off in the cool down, but walking felt like it was stretching it out. At least we are on the downward slope of the Strength ladder.

3x2 mile strength run

  • Wednesday: off day. Well timed, well scheduled. After running 13 – 7 – 3×2, a rest day was needed. The biggest issue for the rest of the week will be the cold weather that has blown in, and the fact that I’m traveling to Atlanta..
  • Thursday: Tempo Run 6 mi (with 1.5 easy warm up and cool down runs) – TREADMILL SIGHTING! EASY TREADMILL RUN to warm up 1.5 mi in 15:08, 10:05 pace  TEMPO RUN 5.5 mi in 47:30, 8:38 pace, no cool down. Treadmills bored the crap outta me. But it was cold and windy out, and I did not bring the proper gear to the hotel. So I used Siri to voice text my wife to ease the boredom until she decided that was fun. Didn’t do the  cool down. Then later, as I’m walking to meet my nephew for a late dinner, I see this kid running outside in 36 degree weather with a wind chill below freezing…and he is in shorts and a short sleeve shirt!
  • Friday: easy 6 mi - NO RUN. No time. Early work day, long travel day, and I couldn’t take the treadmill again.
  • Saturday: easy 5 mi – EASY RUN 7.5 miles 1:05:20 at 8:41 pace. Tacked on a bit more since I didn’t run Friday. It was quite cold, so the pace was a bit quicker that it should have been.Screen Shot 2014-11-16 at 4.58.18 PM
  • Sunday: LONG 10 mi - LONG RUN 11 mi in 1:36:24, 8:46 pace. Cool day, steady pace (see splits chart), a bit faster than Long Run pace, but felt easy. Need to be 10-15 seconds faster on the pace to best 1:50 half, but so far, so good.

Plan total: EASY (7+3+3+6+5+10) = 34 miles + TEMPO 5 + 3 x 2 miles  =  47 miles

Actual total: EASY (7.25+1.7+1.5+0+7.5+11) = 30.3 miles and TEMPO 5.5 miles + 3 x 2 mile (7 miles) =  41.5 miles

Next week, week number 16, has a 4 x 1.5 mile Strength run (going back down the ladder), stays at six miles on the Tempo  and the Long run goes back to 12 miles. Total is still 48 because the easy runs are all lengthened. One more hard week and then we get to TAPER!!!!

And yes, since it is Packer’s game day, below is what I wore on my long run. If it is cold enough, that will be the SA Half dress code.

PackersRunning

Splits

Half-marathon training: Hanson’s week 14

I’m tired. I’ve reached the point that is mentioned in the Hanson’s guide where the mileage just makes you tired.

This week the strength run is a lovely 2 x 3 mile on Tuesday, tempo run on Thursday is 6 miles. It also has a 12 mile Long Run on Sunday. Total target mileage 47 miles.

The previous week’s log is here.

Week 14 schedule:

  • Monday: Easy 5 mi - no run. Had jury duty and performed my civic duty. Rode the bus downtown, sat in a room (at least there was WiFi), got called into court, was interviewed and dismissed.
  • Tuesday: Strength 2 x 3 miles with 1.5 mile warm up and cool down - BLOODY HELL. I was so tired this morning I ran the wrong run. TEMPO RUN  6 mi in 50:58, 8:30 pace. EASY RUN warm up 1.7 mi in 16:32, 9:44 pace; EASY RUN cool down 1.3 mi, 12:18, 9:25 pace. Not sure if it was all of the sitting yesterday, or the fact that I did not run yesterday, but I was tired. And I’m not sure if I’d have done any better if I would have run the correct run, which was the 2 x 3 miles (which I’ll now push to Thursday). I started off feeling good, but after the first mile my hamstrings were tired, especially the right one.

Tempo run 6

  • Wednesday: off day. And I needed this one. Already up to 173 miles for the month of October and there are still days left in the month. This is by far the most I’ve ever run in one month. My knees and legs are a bit sore, but not painfully so. The normal Oct/Nov allergies are around, but so far they’ve just given me a bit of the sniffles, nothing that is impacting my running.
  • Thursday: Tempo Run 6 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.0 mi in 10:13, 10:13 pace  STRENGTH RUN 2 x 3 mi in 55:51, 8:36 pace, no cool down. Did the Strength run today since I spaced on Tuesday’s run. Was heading for the airport so my cool down consisted of jogging through TSA.

2 x 3 mile

  • Friday: easy 5 mi - EASY RUN 6.1 mi in 1:05:18, 9:41 pace. Tacked on another mile since I missed Monday’s run.
  • Saturday: easy 6 mi – EASY RUN 7.1 miles 46:54 at 9:22 pace. Tacked on yet another mile.Splits
  • Sunday: LONG 12 mi - LONG RUN 13 mi in 2:00:01, 9:14 pace. Decided to do the entire race distance. Granted it was at long run pace, but it felt good to knock it out. I felt like I could have run further if needed. I need to check with the author – in the words around the long runs, it talks about the fact that they are every other weekend…but in the schedule I have, it is long run pace every weekend. Splits for this run on in the image to the right…pretty consistent long run pace, but again, not certain what the pace is…the lovely iPhone kept asking me to rotate is so that it could adjust its accuracy. If this is accurate, I need to kick 10+ minutes off that time to make my sub-1:50 goal. At this point, it looks quite achievable.

Plan total: EASY (5+3+3+5+6+12) = 33 miles + TEMPO 5 + 2 x 3 miles  =  47 miles

Actual total: EASY (0+3+1.1+6.1+7.1+13) = 30.3 miles and TEMPO 6 miles + 2 x 3 mile (6.5 miles) =  42.8 miles

Next week, week number 15, has a 3 x 2 mile Strength run (going back down the ladder), stays at six miles on the Tempo  and the Long run goes back to 10 miles. Total is still 47 because the easy runs are all lengthened. Two more hard weeks and then we get to TAPER!!!!

IMG_0932

Half-marathon training: Hanson’s week 13

This week the strength run is a lovely 3 x 2 mile on Tuesday, tempo run on Thursday is 5 miles. It also has a 10 mile Long Run on Sunday. Total target mileage 45 miles.

The previous week’s log is here.

Week 13 schedule:

  • Monday: Easy 6 mi - EASY RUN 6 mi in 59:50, 9:58 pace. Jogging around the neighborhood lake/pond, listening to the “Security Now” podcast about Apple Pay. I’m not sure the dude got it all correct, as I’ve read there is a unique token for each transaction…but I was sweating at the time.
  • Tuesday: Strength 3 x 2 miles with 1.5 mile warm up and cool down - STRENGTH RUN 7 mi in 58:43, 8:23 pace. EASY RUN warm up 1.7 mi in 17:49, 10:31 pace; EASY RUN cool down 1.35 mi, 13:42, 10:11 pace. According to the pace chart, I should be targeting an 8:05-8:10 pace in these runs.The first two were relatively easy, the last one was a bitch. I maintained the pace I wanted with the help of my trusty metronome program, this time at 182 beats per minute.

Strength run 3x2 miles

  • Wednesday: off day. And I needed this one. Already up to 173 miles for the month of October and there are still days left in the month. This is by far the most I’ve ever run in one month. My knees and legs are a bit sore, but not painfully so. The normal Oct/Nov allergies are around, but so far they’ve just given me a bit of the sniffles, nothing that is impacting my running.IMG_0935
  • Thursday: Tempo Run 5 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.6 mi in 16:08, 10:06 pace  TEMPO RUN 5 mi in 42:33, 8:33 pace, EASY RUN to cool down, 1 mi in 10:25, 10:25 pace. Of all of the runs thus far, this certainly ranks at the top of the “DO I REALLY HAVE TO RUN TODAY?” list. I had to get up early to attend a breakfast meeting in town, so ran at lunch time on a full stomach. Still maintained an 8:30ish pace, but last week’s pace was 15 seconds faster.
  • Friday: easy 6 mi - EASY RUN 6.75 mi in 1:05:18, 9:41 pace. Ran a bit farther, nice cool sunny day out so why not?
  • Saturday: easy 5 mi – EASY RUN 5 miles 46:54 at 9:22 pace. Cool enough finally that I had to pull out the long sleeve shirt! Really worried about pacing, especially when I run in the neighborhood at nothing more than a trot and the ole “Smart”phone says I’m doing my LONG RUN pace.
  • Sunday: LONG 10 mi - LONG RUN 10 mi in 1:29:02, 8:54 pace. Cool enough to wear sleeves and push the pace a bit. Felt like I could have gone further at the end.

 

Plan total: EASY (6+3+3+6+5+10) = 33 miles + TEMPO 5 + 3 x 2 miles  =  45 miles

Actual total: EASY (6+3+2.6+6.75+5+10) = 32.95 miles and TEMPO 5 miles + 3 x 2 mile (7 miles) =  44.95 miles

Next week, week number 14, has a 2 x 3 mile Strength run goes up to six miles  and the Long run goes back to 10 miles.IMG_0932

SmokeOnTheWater

Half-marathon training: Hanson’s week 12

CampionTrailsThis week the speed runs change to strength runs, this first one is 6 x 1 mile on Tuesday, tempo run on Thursday goes up to 5 miles. It also has a 10 mile Long Run on Sunday. Total target mileage 44.5 miles.

The previous week’s log is here.

Week 12 schedule:

  • Monday: Easy 5 mi - EASY RUN 5 mi in 45:27, 9:05 pace. Got out before the sunrise, left achilles was sore before I started, but felt good running and after. Obviously need to slow down, or re-evaluate my target pace.
  • Tuesday: Strength 4 x 1.5 mile with 1.5 mile warm up and cool down - STRENGTH RUN 7.5 mi in 1:04:45, 8:38 pace. EASY RUN warm up 1.5 mi in 14:37, 9:36 pace; NO cool down 0.75 mi, 7:27, 9:58 pace. According to the pace chart, I should be targeting 8:13-8:25 pace in these runs.
    • In Dallas for this one. The trail that runs along the Trinity Rive tributary (see map photo) is awesome.
    • Really felt good after the first two intervals, third one was quick, fourth one was hard.
    • Had to hurry to a meeting, so didn’t do the full cool down.

Strength Run 4x1.5 miles

  • Wednesday: off dayTempo Right Splits
  • Thursday: Tempo Run 5 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.66 mi in 16:04, 9:40 pace  TEMPO RUN 5 mi in 41:32, 8:18 pace, EASY RUN to cool down, 1.36 mi in 13:16, 9:46 pace. Pace felt good (splits for this 5 mile run are to the right, pretty consistent), felt like I actually could have gone faster, but MUST STAY ON PACE.
  • Friday: easy 5 mi - EASY RUN 5.65 mi in54:29, 9:39 pace. Split the Friday/Saturday 11 miles easy runs into strange distances…don’t ask me why, it just felt right.
  • Saturday: easy 6 mi – EASY RUN 5.35 miles 49:01 at 9:10 pace. Really worried about pacing, especially when I run in the neighborhood at nothing more than a trot and the ole “Smart”phone says I’m doing my LONG RUN pace.
  • Sunday: LONG 12 mi - LONG RUN 12 mi in 1:51:00, 9:15 pace. Worked most of yesterday building a tree bench and removing brush, so my hamstrings really felt this one. I still had some juice at the end. Even though this was on pace with what the training entry says, it still felt slow…too slow, even…since it is the barometer distance, and, at that pace, I wouldn’t make my sub 1:40 goal. Gotta trust the system. Six weeks to go.

Long run 12

Plan total: EASY (5+3+3+6+5+12) = 33 miles + TEMPO 5 + 6 x 1 mile  =  44.5 miles

Actual total: EASY (5+2.25+3.25+6+5+12) = 32.95 miles and TEMPO 5 miles + 6 x 1 mile (6 miles) =  43.95 miles

Included running in Dallas and Houston.

Next week, week lucky number 13, has a 3 x 2 mile Strength run  and the Long run goes back to 10 miles.SmokeOnTheWater

Long Run 10 miles

Half-marathon training: Hanson’s week 11

Cooler weather hath come to South Texas!!!

The program is really starting to show the results, making me wonder if I set my target too low on my half-marathon pace. When I was first starting out in this program, it was hot and humid in Houston (over 80 dew point). I had also started running six days a week to determine if my body could hold up. Now the long run pace seems too slow.

As for injuries, as the program says, I am tired and sleeping longer than usual. My achilles and heels are sore, but not swollen. And I can occasionally feel the arthritis in my left knee, but not pain, just aware of it. So everything is good.

This week the speed runs change to strength runs, this first one is 6 x 1 mile on Tuesday, tempo run on Thursday goes up to 5 miles. It also has a 10 mile Long Run on Sunday. Total target mileage 44.5 miles.

The previous week’s log is here.

Week 11 schedule:

  • Monday: Easy 5 mi - EASY RUN 5 mi in 48:24, 9:40 pace. Nice and cool, early run through McAllister park in San Antonio. A bit of fatigue after Sunday’s long run (and subsequent Guinness watching the Packers test my heart!).
  • Tuesday: Strength 6 x 1 mile with 1.5 mile warm up and cool down - STRENGTH RUN 6 mi in 51:00, 8:40 pace. EASY RUN warm up 1.7 mi in 15:36, 9:23 pace; NO cool down 1.5 mi, 15:00, 10:00 pace. First Strength run, and the book is adamant about maintain pace to get the desired results. According to the pace chart, I should be targeting 8:13-8:25 pace in these runs.
    • In Austin for this, so finding a FLAT place with no traffic lights/crossings to navigate was a challenge. But I found a course along Jollyville and Great Hills that worked out.
    • First 50 degree day, so, yeah, I went a bit quick.
    • Got out late, so only did 5 x 1 mile and no cool down.

Strength Run 6 x 1 miles

  • Wednesday: off day
  • Thursday: Tempo Run 5 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.5 mi in 14:57, 9:50 pace  TEMPO RUN 5 mi in 42:07, 8:26 pace, EASY RUN to cool down, 1.75 mi in 18:04, 10:20 pace. Ran through McAllister Park in San Antonio, cool early, also dark which I think affected my time a bit in the beginning.

Tempo Run

  • Friday: easy 6 mi - EASY RUN 6.5 mi in 1:02:33, 9:35 pace. Nice run, had to run the slow easy pace in the cooler weather.
  • Saturday: easy 5 mi – EASY RUN 5 miles. 46:25 at 9:17 pace. Got to slow the pace down, but this pace (which is the long run pace) feels pretty good.
  • Sunday: LONG 10 mi - LONG RUN 10.5 mi in 1:30:11, 9:01 pace. Yet another cool front came through, should be running at about a 9:15 pace according to the “manual”…but it felt like the right pace. I wonder if because I started in the heat and humidity, and because I ran for eight weeks before I started the program, if the target pace I set is a little too slow?

Long Run 10 miles

Plan total: EASY (5+3+3+6+5+10) = 33 miles + TEMPO 5 + 6 x 1 mile  =  44.5 miles

Actual total: EASY (5+1.7+3.25+6+5+12) = 32.95 miles and TEMPO 5 miles + 6 x 1 mile (6 miles) =  43.95 miles

Included running in San Antonio, Austin and Houston.

Next week, week twelve, has a 4×1.5 mile Strength run (need to read up on that) and the Long run goes back to 12 miles.

Deer on McCallister

Half-marathon training: Hanson’s week 10

This is the halfway point in the 18 week program, and I’ve found my second (?) mistake. I was looking for when the Sunday Easy runs turned into Sunday Long runs…and found that I was supposed to make that change in Week 7. Doh!

Actually, I wasn’t too far off. According to the pace chart, my Long Run pace should be 9:18. My last three were 9:42, 9:35 and 9:34. The irritating thing is that on this last Sunday’s run, I was actually trying to run slower. ARGH!

This week the speed run is 4×1200 on Tuesday (which I won’t screw up like last week), tempo run on Thursday  4 miles. It also has a 12 mile Long Run on Sunday. Total target mileage 42 miles.

The previous week’s log is here.

Week 10 schedule:

  • Monday:easy 6 mi - EASY RUN 6 mi in 56:35, 9:26 pace. Legs a bit tired, but according to the manual that is par for the course.
  • Tuesday: speed 4 x 1200 with 1.5 mile warm up and cool down - SPEED RUN 4.1 mi in 35:55, 8:46 pace. EASY RUN warm up 1.7 mi in 16:52, 9:56 pace; EASY RUN cool down 1.5 mi, 15:00, 10:00 pace. First Speed run, 12×400, I basically did 2 minutes at a 7:30 pace, with two minutes off. Then for the 8×600 run, I did 3 minute intervals. For this one, I should do 6 minutes at 7:30 pace with 3-4 minutes jog intervals.
    • Tired legs…but of course, the manual says to expect this
    • Pace on the intervals was a bit slower than I wanted it to be
    • Now off to Clearwater for work, should have some good runs. Saturday will be difficult because of travel/driving to SA for book signing.

    4 x 1200

    • Wednesday: off day
    • Thursday: Tempo Run 4 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.5 mi in 15:04, 9:50 pace  TEMPO RUN 4 mi in 34:06, 8:31  pace, EASY RUN to cool down, 1.75 mi in 13:42, 7:51 pace (obviously a bit of a timing screwup). In Clearwater, ran through Safety Harbor, caught a great sunset along the harbor.

    Tempo Run 4 milesDeer on McCallister

    • Friday: easy 6 mi - EASY RUN 6 mi in 59:28, 9:55 pace. Pretty crappy run. Wanted to run across the new pedestrian bridge over the harbor along highway 60, but several problems with that – traffic, the smell on the swamp side, the rocky part of the road that hadn’t been fixed by construction…and the big gap over the water where the construction was currently. Had to turn back after 1.75 miles and run up McMullen Booth. The uneven road really messed up the knees.
    • Saturday: easy 5 mi - NO RUN Got up early to drive to San Antonio for a book signing. No opportunity for a run.
    • Sunday: LONG 12 mi - LONG RUN 10.5 mi in 1:40:25, 9:34 pace. Cool front came through, 65 degrees in the morning. Ran all over several trails in McAllister Park in San Antonio. Saw a LOT of deer.

    Long tun
    Plan total: EASY (6+3+3+5+6+10) = 33 miles + TEMPO 4  + 4 x 1200 (3 miles+rest intervals) =  40 miles

    Actual total: EASY (6+3.2+3.25+6+12) = 30.5 miles and TEMPO 4 miles + SPEED 4×1200 (4.1 miles) =  38.6 miles

    I was entertained by Today in iOS podcast (lots about iOS 8 and Bending iPhones) plus listening to Beatles getting ready to see Ringo Starr!!

    Next week, week eleven, has a 6×1 mile Strength run (need to read up on that) and the Tempo run goes to 5 miles.

Tempo Run 4

Half-marathon training: Hanson’s week 9

As of Tuesday of this week (September 30th) I will have run 150 miles this month. Pretty incredible given my past knee et al history. June was 88, July and August were right at 100 miles.

Sept 2014 Running Log

This week the speed run is 5×1000 on Tuesday (which I won’t screw up like last week), tempo run on Thursday  4 miles. It also has an 10 miler on Sunday. Total target mileage 40 miles.

The previous week’s log is here.

Week 9 schedule:

  • Monday:easy 5 mi - EASY RUN 5mi in 48:17, 9:40 pace. Humidity has briefly returned to Houston.
  • Tuesday: speed 5 x 1000 with 1.5 mile warm up and cool down - SPEED RUN 4.32 mi in 37:34, 8:41 pace. EASY RUN warm up 1.7 mi in 17:03, 9:58 pace; EASY RUN cool down 1.5 mi, 15:28, 10:20 pace. First Speed run, 12×400, I basically did 2 minutes at a 7:30 pace, with two minutes off. Then for the 8×600 run, I did 3 minute intervals. For this one, I should do 5 minutes at 7:30 pace with 3-4 minutes job intervals.
    • Very tired legs, this is the most miles in a string a six runs in a while
    • Kept a pretty good pace on the first three
    • Had some issues with turning off the timer at the end of this and the cool down run…too much sweat on the iPhone cover and it wasn’t letting me tap. I believe this is called a “1st world problem?”

5 x 1000 pace

  • Wednesday: off day
  • Thursday: Tempo Run 4 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.7 mi in 16:47, 9:49 pace  TEMPO RUN 4 mi in 33:41, 8:26  pace, EASY RUN to cool down, 1.5 mi in 14:42, 9:43 pace. In Dallas, in the last day before a cool from came through. Kept a decent pace, especially felt good on the last two miles. I’m using a metronome program on my iPhone to keep my pace, setting it a 180 for these Tempo Runs.

Tempo Run 4

  • Friday: easy 6 mi - EASY RUN 6.2 mi in 55:45, 8:59 pace. Really nice cool front, low humidity, fell into a good pace and just kept it…it felt effortless. I probably should have backed off to the 9:30 pace the easy runs are targeted at….but just enjoyed it.
  • Saturday: easy 5 mi - EASY RUN 5 mi in 48:10, 9:37 pace. Kept the pace down since I have the 10 miler coming tomorrow.
  • Sunday: easy 10 mi - EASY RUN 10.5 mi in 1:40:25, 9:34 pace. Still cool weather. I went past the paved trail, and it was a nice dirt track that went from Cypresswood over to Grant…but there were a ton of trail bikers and horse riders. The distance felt pretty doable, started to go 11 but ran out of track.

Plan total: EASY (6+3+3+5+6+10) = 33 miles + TEMPO 4  + 6 x 800 (3 miles+rest intervals) =  40 miles

Actual total: EASY (4.5+3+2.7+5+6+10.5) = 31.7 miles and TEMPO 3.5 miles + SPEED 6×800 (6.3 miles) =  41.5 miles

I was entertained by Dan Carlin’s Hardcore History, Wrath of the Khans, which I finished. Plus set up and listened to Jack White on iTunes Radio.

Next week, week ten, has a 4×1200 in the Speed Ladder and the long run goes to 12 miles.

Screen Shot 2014-09-27 at 3.08.32 PM

Half-marathon training: Hanson’s week 8

The previous week’s log is here.

This week the speed run  is 6×800 on Tuesday, tempo run on Thursday goes up to 4 miles. It also has an 10 miler on Sunday. Total target mileage 40 miles.

Week 8 schedule:

  • Monday:easy 6 mi - EASY RUN 4.5mi in 43:18, 9:36 pace.Painters arrived and I had to abort. Good thing, because after yesterday’s ten miler I was quite wasted.
  • Tuesday: speed 6 x 800 with 1.5 mile warm up and cool down - SPEED RUN 6.31 mi in 55:21, 8:46 pace. EASY RUN warm up 1.8 mi in 17:59, 10:06 pace; EASY RUN cool down 1.2 mi, 11:36, 10:03 pace. First Speed run, 12×400, I basically did 2 minutes at a 7:30 pace, with two minutes off. Then for the 8×600 run, I did 3 minute intervals. So I should have done 4 minutes intervals for the 800s. Emphasis on SHOULD HAVE. For some reason, I got out there and convinced my self that I needed to do six minute intervals with four minute rests. Not sure how Mr. Math Major here hoarked that one, but there you go, it is in the books.

6x800

  • Wednesday: off day
  • Thursday: Tempo Run 4 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.5 mi in 16:10, 10:42 pace (forgot to turn off tracking when I stopped to unlock the gate for the lawn guys; I was running around the neighborhood waiting for them).  TEMPO RUN 3.6 mi in 30:33, 8:30  pace, EASY RUN to cool down, 1.1 mi in 11:32, 10:14 pace. Didn’t go the whole four miles, as my legs were still quite jelly from over-running on the 6 x 800 which I turned into a 6 x 1200 using great mathematical wizardry. But, the Tempo Run pace was quite obtainable, so the work is definitely paying off.

Screen Shot 2014-09-27 at 3.04.22 PM

  • Friday: easy 5 mi - EASY RUN 5 mi in 48:18, 9:39 pace. Had to wait until lunch time due to painters at the house, but it was still only 80 degrees; fall have finally come to H-town. Running with a bit of a headcold, but feel better after the run.
  • Saturday: easy 6 mi - EASY RUN 6 mi in 57:54, 9:38 pace. Went right at the trail instead of normally going left, and stayed on that side of the gully until Lakewood forest. I still think for the first segment down Pitcairn Rd that the tracking is messed up, as it always tracks the pace as a lot slower than the rest. But the distance was good, putting a map here so I’ll remember it.

Screen Shot 2014-09-27 at 3.08.32 PM

  • Sunday: easy 10 mi - EASY RUN 10 mi in 1:35:50, 9:35 paceA bit tougher, mainly because of tired legs with the increase in mileage this week. But it will feel better since it will be  followed by Packer’s game.

Plan total: EASY (6+3+3+5+6+10) = 33 miles + TEMPO 4  + 6 x 800 (3 miles+rest intervals) =  40 miles

Actual total: EASY (4.5+3+2.7+5+6+10) = 31.2 miles and TEMPO 3.5 miles + SPEED 6×800 (6.3 miles) =  41 miles

I was entertained by Dan Carlin’s Hardcore History, Wrath of the Khans, about Ghengis Khan. Plus the Today in iOS podcast, plus a lot of Joe Sample, which I always listen to, but with the big guy’s passing I’ve been listening to more. Plus some new Beatles post breakup.

Next week, week nine, is almost exactly the same except the Speed Ladder goes to 5×1000 and the Tempo Run goes to 4 miles, target total is 40 miles.

Tempo run

Half-marathon training: Hanson’s week 7

There are many articles and books on the effects of practice, or repetitive effort towards the same goal (which marathon and half-marathon training certainly falls into). Malcolm Gladwell, in his book Outliers, says that mastery comes with 10,000 hours of practice. But with my martial arts reading and background, I prefer Bruce Lee’s interpretation, which is his version of an idea passed down for 1,000s of years - “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” 

In other words, if you are going to spend the time to train, to practice, practice correctly, in form and in methodology. Sloppy practice gets nowhere.

I’m writing this AFTER I have completed the week below, and am already seeing the effects of the previous six weeks (and the several weeks of 20+ miles before starting the program). The Tempo run this week, even on hills that I am not used to, was easier, as was the speed work. The ten miler in 70 degree dew point weather was painful, but doable. As long as I can avoid the niggling injuries that have hit me in the past, I will surely hit my goal.

The previous week’s log is here.

This week the speed run  is 8×600 on Tuesday, tempo run on Thursday. It also has an 10 miler on Sunday. Total target mileage 37 miles, same as BridgeChattahoocheein Week 6.

Week 7 schedule:

  • Monday:easy 4 mi - EASY RUN 4.5mi in 44:45, 9:58 pace. In Atlanta for work, running on the Joe Callan trail along the Chattahoochee River in Atlanta. The trail is quite hilly, much more so than flat Houston. But it is a nice trail.
  • Tuesday: speed 8 x 600 with 1.5 mile warm up and cool down - SPEED RUN 4.65 mi in 41:24, 8:54 pace. EASY RUN warm up 1.5 mi in 15:35, 10:05 pace; EASY RUN cool down (or stumble down) 1.5 mi, 15:01, 10:01 pace. Last Speed run, 12×400, I basically did 2 minutes at a 7:30 pace, and it looks like from the charts I should do about the same – 3 minutes at the same pace, with 50-100% duration rest “jogs” in between (and, trust me, they will be 100%!). My current goal pace for the half is right at 8:30. As with last time:
    • The challenge will be not to over-run it, and to get the entire 12 in.
    • The goal is “…these speed sessions should total 3 miles of running at that higher intensity”, and the cool down periods should be the same length of time as the intervals. So we are doing for this first set two minutes on, two minutes off.

Screen Shot 2014-09-17 at 7.33.03 AM

  • Running on Joe Callan trail; ran the warm-up and cool down over the REALLY REALLY hilly part, the ran along the Chattahoochee river.
  • Seemed a bit easier than the 12×400 last week; maybe this workout is working? :)
  • The cool-down was a walk back up the hills.
  • Wednesday: off day
  • Thursday: Tempo Run 3 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.75 mi in 17:50, 10:31 pace (who put that hill there?).  TEMPO RUN 3.05 mi in 26:00, 8:36  pace, EASY RUN to cool down, 1.0 mi in 10:14, 10:40 pace. This was a much hilly course than I am used to (last day in Atlanta), and I actually chose not to run on the Joe Callan trail because of its massive hills. Though the pace was slower than last week, I believe that was the hills; felt better and easier pace than the last tempo run. Screenshot below just to show elevation.

Tempo run

  • Friday: easy 4 mi - EASY RUN 4 mi in 38:33, 9:34 pace. Back in Houston in time for flash flooding, but managed to get in 4 between waves of rain showers. The easy runs are definitely getting easier, even on a day after a tempo run.
  • Saturday: easy 6 mi - EASY RUN 6 mi in 59:12, 9:51 paceNice and muddy, but decent temps and a dew point close to 70. I continue to be skeptical about the timing on the iPhone5S with the MapMyRun program, as what feels like a similar pace in one area is logged quite differently than another. But I have no other options at this point.
  • Sunday: easy 10 mi – EASY RUN 10 mi in 1:37:01, 9:42 pace. A bit tougher, mainly because of tired legs with the increase in mileage this week. But it will feel better since it will be  followed by Packer’s game.

Plan total: EASY (4+3+3+4+5+9) = 25 miles + TEMPO 3  + 8 x 600 (3 miles+rest intervals) = 37 miles

Actual total: EASY (4.5+3+2.75+4+6+10) = 30.25 miles and TEMPO 3 miles + SPEED 8×600 (4.65 miles) =  37.9 miles

I was entertained by Dan Carlin’s Hardcore History, Blueprint for Armageddon part IV, and started Wrath of the Khans, about Ghengis Khan.

Next week, week eight, is almost exactly the same except the Speed Ladder goes to 6×800 and the Tempo Run goes to 4 miles, target total is 40 miles.

Re-reading MSandT

Re-reading Tad William's Memory, Sorrow and Thorn

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Dusk Before the Dawn

Dusk Before the Dawn

Software By the Kilo

Software by the Kilo

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