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Part 1 of 3 parts to BQ

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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Mon Aug 01, 2011 2:13 pm

@John Kilpatrick wrote:Holy smokes - after that tough Friday run you were right back at it 11 hrs later? And then a double on Sunday? I'm impressed and glad for you that the marathon didn't leave you too wasted.



I didn't double on Sunday. The double will be tomorrow (Tuesday). Thanks John but really because of all the pit stops and running the slower side of LSD my legs were not that taxed. I'm sure everyone here would have been able to get a short recovery run after that.

@jon c wrote:Glad your training marathon went well. Sounds like it did what you wanted it to do. Excellent on your recovery the following two days too!



Thanks Jon. It did do what I wanted it to do, but I could have done without the "issues" I was having.
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Re: Part 1 of 3 parts to BQ

Post  Kenny B. on Mon Aug 01, 2011 3:10 pm

Nice job.! I like running 2.62 on the slower side of LSD works really well and recovering from it is not to bad at all!
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Re: Part 1 of 3 parts to BQ

Post  Julie on Tue Aug 02, 2011 1:30 pm

Nice job on recovering from the marathon. It looks like it was a good training run but again sorry for the issues. I had issues Sunday a.m. for my 20 miler and it wasn't fun at all.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Wed Aug 03, 2011 7:54 am

Thanks Julie and Kenny. I think it finally caught up to me though on Monday.



Monday - 5M Easy. Although I went slow my body fought this run the whole way and after I got done too my whole body was tired. Tuesday was scheduled to be a double but I decided to bag the early morning short easy run and just keep the tempo. Turned out to be a great decision.



Tuesday - 8M Tempo. 5 @ HMP. Not running in the morning really helped as I nailed this. I felt good. Best run I've had in a while. I was very happy after.



Today will be 11M and then tomorrow will be no running.
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Re: Part 1 of 3 parts to BQ

Post  Peg Coover on Wed Aug 03, 2011 8:20 am

Always good to listen to your body! Nice tempo!
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Re: Part 1 of 3 parts to BQ

Post  Kenny B. on Wed Aug 03, 2011 8:31 am

Nice job on nailing the tempo run! Enjoy today's 11.
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Re: Part 1 of 3 parts to BQ

Post  Jim Lentz on Wed Aug 03, 2011 8:44 am

Your running is looking solid, Alex. Have a good 11 mile run.
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Re: Part 1 of 3 parts to BQ

Post  Julie on Wed Aug 03, 2011 9:18 am

Great tempo run and great job listening to your body. Have a good 11m! I have found those mid-week med-long runs to be so helpful come marathon day.
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Re: Part 1 of 3 parts to BQ

Post  Mike MacLellan on Wed Aug 03, 2011 10:18 am

Man, you ran a marathon this weekend then nailed your HMP tempo. I didn't run a marathon this weekend and then barely hit my MP run.

Just caught up on your race report, by the way. At least it was laps so the porta-potties were never too far away? That's gotta be a killer marathon, though. Hopefully you were able to laugh it off by the end of the whole thing.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Wed Aug 03, 2011 12:09 pm

@Peg Coover wrote:Always good to listen to your body! Nice tempo!



Thanks Peg. I finally did something smart which really never happens. Smile

@Kenny B. wrote:Nice job on nailing the tempo run! Enjoy today's 11.



Thanks Kenny. I knew as I headed out my legs were under me so I was pyched for it.

@Jim Lentz wrote:Your running is looking solid, Alex. Have a good 11 mile run.



Thanks Jim. I like doing these slightly longer weekday runs after a hard run.

@Julie wrote:Great tempo run and great job listening to your body. Have a good 11m! I have found those mid-week med-long runs to be so helpful come marathon day.



Thanks Julie. As I mentioned to Peg I'm usually not smart so I was pleased I did listen to my body. It still boggles my mind that I'm doing these little longer weekday runs when not long ago that would have been a very long run.

@Mike MacLellan wrote:Just caught up on your race report, by the way. At least it was laps so the porta-potties were never too far away? That's gotta be a killer marathon, though. Hopefully you were able to laugh it off by the end of the whole thing.



I had the exact same thought. No way could I have completed it without them being right there every lap. Driving home I was laughing it off, but immediately after I was just shaking my head.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Thu Aug 04, 2011 8:14 am

Wednesday - 11M GA. Stupid watch died 10min in. My legs were pretty trashed after so I may have run too fast especially after the tempo on Tuesday. Oh well.



Today I am taking a needed running day off. Friday I'll have an easy 8M early morning.
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Re: Part 1 of 3 parts to BQ

Post  Julie on Thu Aug 04, 2011 8:53 am

Have a good day off, for me, running 10-11 miles midweek just make the first 11 miles of the marathon so much easier, mentally and physically because you do them every week, no big deal. If your legs feel a little trashed you might partly blame the marathon you ran less than a week ago, too, don't you think?

How long is your long run this wkend?
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Re: Part 1 of 3 parts to BQ

Post  jon c on Thu Aug 04, 2011 10:07 am

Alex, you are having a solid week considering you finished a full. When I have done a full for training, or been part of a pace group, it is still difficult for me to run for the better part of a week as the quads usually complain the most.



Good job and enjoy your rest day!
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Thu Aug 04, 2011 1:13 pm

@Julie wrote:Have a good day off, for me, running 10-11 miles midweek just make the first 11 miles of the marathon so much easier, mentally and physically because you do them every week, no big deal. If your legs feel a little trashed you might partly blame the marathon you ran less than a week ago, too, don't you think?

How long is your long run this wkend?



I'm sure the marathon has something to do with the trashed legs at this point. Very Happy As for this weekend the plan is 18. Next week will be my first real stepback week in over a month.

@jon c wrote:Alex, you are having a solid week considering you finished a full. When I have done a full for training, or been part of a pace group, it is still difficult for me to run for the better part of a week as the quads usually complain the most.

Good job and enjoy your rest day!



Thanks Jon. I hope this all pays dividends next month.
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Re: Part 1 of 3 parts to BQ

Post  John Kilpatrick on Thu Aug 04, 2011 3:44 pm

Great work as usual, Alex. Still can't believe you bounced back into running and running fast after that marathon. There is no way I could of done that, even if it was "easy" (hard to imagine any 26.2 miles being easy). You are a machine! I would think after the work you have put in a stepback week should be very beneficial to you.

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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Fri Aug 05, 2011 8:13 am

Thanks John.



Friday - 8M with 8x100m. This was the first time I've done strides. I enjoyed them. I used to sprint when I ran track so doing them was fun. Of course I've lost most of my top end speed since. Hopefully it's transferred to the endurance side now.



Tomorrow will be around 18M.
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Re: Part 1 of 3 parts to BQ

Post  Julie on Fri Aug 05, 2011 8:44 am

I've been enjoying the strides in this training cycle, too. Best wishes on your 18 miler, hope the weather is good for it.
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Re: Part 1 of 3 parts to BQ

Post  Kenny B. on Sat Aug 06, 2011 10:02 am

I love doing strides for many reason first it breaks up the run really nicely and take the monotony out of the run whether it be a recovery GA run. Also it helps with quick leg turnover and I like to say it cleans out the pipes or dusts the legs off.

Enjoy the 18!
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Re: Part 1 of 3 parts to BQ

Post  Jim Lentz on Sat Aug 06, 2011 1:56 pm

How did the 18 go, Alex?
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Mon Aug 08, 2011 7:28 am

@Julie wrote:I've been enjoying the strides in this training cycle, too. Best wishes on your 18 miler, hope the weather is good for it.



Thanks Julie. A bit humid but too be expected for August.

@Kenny B. wrote:I love doing strides for many reason first it breaks up the run really nicely and take the monotony out of the run whether it be a recovery GA run. Also it helps with quick leg turnover and I like to say it cleans out the pipes or dusts the legs off.


They were definitely fun. Thanks Kenny.




@Jim Lentz wrote:How did the 18 go, Alex?



It went fine Jim. Legs not all there but got it done.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Mon Aug 08, 2011 7:34 am

Saturday - 18M LSD - Legs not fully there. But that's ok, it's good to run on tired legs.



Sunday AM - 7M MP - Sunday is always a "feel" run day for me. After a mile the legs were feeling good so I just dropped down to MP and cruised along. Heart rate was fine. I was happy with it.



Sunday PM - 4M Recovery. Just wanted to get a recovery run in as I also did a little leg work after my morning run. Suprisingly my legs weren't totally trashed and felt decent.



Honestly I was a little surprised at the quality of runs I got this week considering my training marathon last weekend.



Today will be 5M easy.
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Re: Part 1 of 3 parts to BQ

Post  Julie on Mon Aug 08, 2011 8:09 am

Looks like a weekend full of quality running! I feel like I should be doing more MP runs during the week but I really don't see any scheduled. I guess I can just throw a few in there...
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Re: Part 1 of 3 parts to BQ

Post  jon c on Mon Aug 08, 2011 8:57 am

Good job on pushing through the paces this weekend! Sometimes the recovery run is the hardest for me to get motivated for, but after getting through it, you're glad you did.



Keep up the good work!
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Re: Part 1 of 3 parts to BQ

Post  John Kilpatrick on Mon Aug 08, 2011 9:00 am

That's a really good weekend of running - Sundays run was impressive
following a hard week and following an 18M run. Training is going
really well. With the way you are running, do you think your goal of 3:35 in September might be a little conservative?

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Re: Part 1 of 3 parts to BQ

Post  Mike MacLellan on Mon Aug 08, 2011 10:07 am

I agree with John - that 18/7 combination is really impressive.
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