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Better-Than-Average Man

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Better-Than-Average Man

Post  Kenny B. on Thu May 16, 2013 9:47 am

I figured I earned my stripes back to start a new blog. I hope I can follow through with keeping it updated along with following and champion other fellow 365ers on this forum.

After Philly Marathon in 2012 which I PR'd 3:19 but did not BQ I felt running to be more of a chore or a necessity to stay healthy vs. fun, competitive and inspirational. Partly due to my energy going towards some new personal business ventures and the roller coaster ride that comes from stepping out of the business norm and into the unknown. Mentally and emotionally I felt drained.

I started 2013 with a coach and followed his plan which was challenging on the speed work but lighter on volume than what I am accustomed to. Truth is I probably was not in the right mind set to do much more in mileage anyways.

I ended up having no great race times mainly because weather (wind) was just no on my side and challenging hilly courses. But, I did fall flat in some race also never finding my second or third gear. That said, I did not PR in my goal HM race at Rutgers and actually was 4 min over what I trained for. Just never found my rhythm and ran a 1:34.

So, I took 9 days off from running and went to St. Martin for vacation. Hopefully to refuel and re-purpose my reason for running and get back to a better mental and emotional state that lends better to running.

I'm back just about 3 weeks and although my outside world has not changed if anything more challenges I am starting to see some life back in my mental and emotional state towards running which is giving me the boost I need to wake up each morning and do my thing and like it.

The remainder of 2013 I will continue with my coach (Skinny Vinny NYRR) with a few key race events that I plan on PR'ing in:

May 18th - 5k Race - official PR time is 20:23
June 15th - 5k Race
July 13th - 5 Mile (Belmar)
Sept 15 or 22 - HM (Philly or Jersey City, NJ) TBD PR is 1:32 like to go sub 1:30
Oct 13 - Steamtown Marathon - Goal is 3:14 (BQ)
Nov 3 - NYC Marathon (back-up or fun run)
Nov 17th -Brooklyn Marathon

This week started my schedule (22 weeks).
Mon - 4 @ 8:52 Recovery Run
Tue - 6.5 (3x1 min @ 5% incline @ 7:41, 4x2min @ 5% 7:46, 3x1min @5% @ 7:41)
Wed - 4 8;43 - Recovery Run
Thu - 6 (4@LT suppose to be at 6:52 ended up 6:48, 6:41, 6:33, 6:37)
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Re: Better-Than-Average Man

Post  Mark B on Thu May 16, 2013 10:59 am

Kenny's back! Nice to see you blogging again.

It sounds like you have been battling burnout a bit over the past year or so. That's understandable, considering the efforts you were going to in training - and the new business venture, as well. (BTW, how's that going, anyway?) It's only natural that your body might want to push back.

Working up toward a marathon step by step sounds like a good plan. Easing back into it can help keep it fun.
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Re: Better-Than-Average Man

Post  Dave P on Thu May 16, 2013 5:42 pm

I also wish you the best for a BQ, & to hit your other PR goals.

We have the same goal for the HM, but I have yet to make that distance a real goal race. Almost all of my HM races (PR 1:32) have been while training for something else. Maybe I'll go for that next spring, if I don't get into Boston.
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Re: Better-Than-Average Man

Post  Kenny B. on Sat May 18, 2013 1:07 pm

Friday was off from running after 2 hard days of speed work.

Today I ran a 5k race and clocked 19:43 on 2.97 course equating to 20:35 time which is 10 seconds faster than my last two 5k's.

I really ran well (see report) and happy with time all considering and coming off some hard days of running. Wish the advertised certified course was "real". The race is 32 years old but I heard they moved the finish line closer to avoid on last uphill.

Tomorrow is 14 miles with some MP miles. Should be interesting.
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Re: Better-Than-Average Man

Post  Kenny B. on Sun May 19, 2013 10:44 am

Wet, muddy and awesome 14.13 mile trail run. Felt great after a hard week of training and 5k race yesterday. Pretty alone out there today which gave it a more serene experience. Saw maybe 8 other people during the journey.

Ran last 3 @ 7:20. 7:19, 7:12. Faster than prescribed MP. Oh well. Overall pace 8:05. Longest run in awhile and feel like I'm in good shape and its just week 1 of Marathon base building

PS: Yesterday's race I came in 6th place out of 93 people. Pretty nice being up at the front.
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Re: Better-Than-Average Man

Post  Kenny B. on Tue May 21, 2013 9:11 am

Monday - after a hard first week of running and back to back hard days I took it real easy and slow with 4 miles at 9:45 pace.

Tuesday - Headed out in 100% humidity felt it from the start for 6x800's. It was a mess of run. I forgot to hit start on my watch during the first repeats. I had to stop after repeat 1 to fix my shoe as the top material some how was digging into my foot causing much do pain, my watch came apart and fell off during the 3rd repeats. Once again I forgot to hit start as to continue running and then my necklace somehow got tangled around the shoulder opening of my singlet with the medallion hanging from it slapping at my neck. Had to stop and fix that as well.

Roughly rand 6.40 miles pace really unknown splits that I can actually rely on where 3:10 to 3:18 a bit faster then prescribed.
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Re: Better-Than-Average Man

Post  Mark B on Tue May 21, 2013 10:36 am

Sounds like some great runs recently, Kenny... even this morning's track work, when it seemed like the universe was trying to take you out!

It's great that you still have your speed - a 5k at or just below 20 minutes is impressive! And glad you had fun on the funny trail run.
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Re: Better-Than-Average Man

Post  Kenny B. on Mon May 27, 2013 10:07 am

Tough week of running especially Thursdays tempo run which was 2+2+1 that's 2 miles at 7:27 then 2 @ 6:52 last one sub 6:30 with 3 min jog between. With the humidity I just could not muster the last mile I was spent.

Golfing all day Wednesday did not help.

Sunday ran a strong 15 miles with last 3 well below MP 7:15 7:14 7:04.
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Re: Better-Than-Average Man

Post  Kenny B. on Tue May 28, 2013 11:40 am

Was not sure how today was going to but it was just cool enough to help me make this a solid track effort of 6.5 miles with

4 x 1200s @ 4:59, 4:55, 4:44, 4:43 then 2 x 400s @ 1:23, 1:25.
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Re: Better-Than-Average Man

Post  Michele "1L" Keane on Tue May 28, 2013 3:01 pm

Getting in some nice work, Kenny. Just wanted to know if I can still wear your 365competitors singlet??
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Re: Better-Than-Average Man

Post  Kenny B. on Tue May 28, 2013 3:55 pm

Yes of course you can. If it fits wear it. Lol
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Re: Better-Than-Average Man

Post  Kenny B. on Thu May 30, 2013 10:00 am

Dam it was brutal outside this morning with 71 degrees 90+ % humidity. Was Suppose to 7 miles w 5 @ HM (6:52). Well, my splits ended up being
7:05, 7:10, 7:05, 6:51. I just had nothing left in me to knock out
another mile so I cooled down to finish out the 7.

Compared to two weeks ago where I knocked out 4 in record time under cooler conditions. Ugh.
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Re: Better-Than-Average Man

Post  Mark B on Thu May 30, 2013 10:46 am

Those conditions do not sound like fun, Kenny. Cutting it short sounds like it was a good idea, though I'm sure this weather will get easier to handle as you get acclimated to it.

Might it have been better to mix it up with speed work on the track rather than something more extended? I'm more curious than suggesting anything. Not having 1) done a lot of speed work and 2) lived in a hot-n-humid place in a many years, I really don't know.
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Re: Better-Than-Average Man

Post  Michele "1L" Keane on Thu May 30, 2013 4:03 pm

Right thing to do, Kenny. I have not run yet today, but it is currently 88F on the lake which means the same for the park. At least the humidity is now only 41%. We are not used to this of course. I could not believe that it was 70F and 90% humidity this morning either - whoa! I decided to run this evening with the group when it is the warmest as it might get there on Sunday in Colorado near the end.

You will get used to it, but remember that backing off in the beginning with this type of weather is the right thing to do. I learned that after years of living in the south.
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Re: Better-Than-Average Man

Post  Kenny B. on Thu May 30, 2013 7:25 pm

Thanks so much. Agree 100%.
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Re: Better-Than-Average Man

Post  Nick Morris on Tue Jun 04, 2013 5:02 pm

It is getting to be that time of year again. Where we get the luxury of running in warm and humid conditions. You'll get used to it...eventually.

On a side note, I have been following your workout times and it looks like you are in pretty good shape. I think that you are going to have a great training cycle.
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Re: Better-Than-Average Man

Post  Schuey on Fri Jun 07, 2013 10:47 am

Hey Kenny man how are things going???
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Re: Better-Than-Average Man

Post  Kenny B. on Tue Jul 09, 2013 9:41 am

Schuey wrote:Hey Kenny man how are things going???

 Thanks for asking.  Running is going, but my workouts are extremely hard 3x per week.  My coach is killing me and it might be harder than I can handle right now especially in this hot weather.   I think he has me running 16 miles @ MP in two weeks and I am not even mid way through marathon cycle.   I have been having trouble doing my LSD runs with the last many miles @ MP let only 16.  I have to see the madness behind this.

I have not had any PR's this year that I recall but hope to make a good showing this Saturday at the Belmar 5 mile.

Also working on a new profession/business which has taken up a lot of my time hence not on the forum as much.
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Re: Better-Than-Average Man

Post  mul21 on Tue Jul 09, 2013 2:21 pm

3 workouts a week and 16 @ MP seems a little over the top.  Even when Dave was trying to kill me with his programs I don't recall ever doing something like that.  Make sure you listen to the body and pull back if necessary.  No point in wrecking yourself and not even getting to the starting line.  Your workout times have been really good lately so make sure you don't go over the edge, especially in the heat.  I'm taking my workout to the treadmill tonight because it's 95 in St. Louis today with some pretty good humidity.
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Re: Better-Than-Average Man

Post  Chris M on Tue Jul 09, 2013 2:28 pm

16 at MP is killer.   I know the Hanson elite runers do a "marathon simulation" which is 26.2K at MP so I wonder if that's what your coach is following.

What I've done maybe 5 times is enter a half marathon and then do it as an MP run.  I might do 1-2 miles warmup and then its 13.1 at MP.   I would do much rather do my MP miles that way than just solo out on some training run.   Its much easier to run in a race environment.
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Re: Better-Than-Average Man

Post  Kenny B. on Tue Jul 09, 2013 5:22 pm

The 16@mp is on an easier week of running and its with nyrr training run in NYC with hundreds of people and even pacers.

I usually do enter races for the long mp runs. Good tip Chris.
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