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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 Wed Jun 29, 2011 7:22 am

Yesterday was a double. Did an 8M Tempo at lunch. It was a bit warm and humid but I held HMP except for this almost mile long hill near the end. Downed some chocolote milk after as Jim suggested. In the evening I did a 4M recovery run plus some core work. This evening will be a 10M run.
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Re: Part 1 of 3 parts to BQ

Post  Julie on Wed Jun 29, 2011 9:03 am

Great running, Alex! Sounds like everything is going well for your training.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Thu Jun 30, 2011 7:27 am

Yesterday was 10M the day after my tempo. When I did this last week I was feeling it towards the end. Yesterday however I felt strong. I had to keep dialing it back. I averaged MP+40 but did the second half faster than the first.

Today will just be core work with no running.
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Re: Part 1 of 3 parts to BQ

Post  Neil Ruggiero on Thu Jun 30, 2011 9:50 am

Nice job with the past few workouts! I know it always feels awesome to run doubles Smile

So what kind of core running do you do?

Also, I don't know if you go to the gym and lift at all, but I'm currently looking for a lifting partner and non of my friends would even think of going to a gym. Lemme know!
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Re: Part 1 of 3 parts to BQ

Post  Kenny B. on Thu Jun 30, 2011 10:50 am

WOW! Really great running you are doing over there. Don't go crazy on your 26.2 run during marathon training. I find to use it as a long run can be ok but throwing in fast splits at the end may leave you the need for more recovery affecting your training following. When doing multi -marathon quests I typically take the next day off and then recovery run. But the 3rd day I am back doing speedwork. But that is running the marathon at LSD pace +10 to +15. I love the night marathon!
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Thu Jun 30, 2011 12:42 pm

Neal, I have some weights in my house that I use. I'm not really a gym person. For core work I do planks, side planks. I have a ball so I do sit ups on it along with hip and leg raises with the ball between my legs. I'll do crunches with my legs in all different positions. Plus I'll do static superman and cobra poses for my lower back. Those are great.

Kenny, thanks for the advice. I was actually going to be asking about that in the next couple of weeks because I wasn't clear how to run it. When I did it back in Feb everything was going wrong so I couldn't of picked up the pace the last few miles even if I wanted to. Thanks for pre-answering.
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Re: Part 1 of 3 parts to BQ

Post  JohnP on Thu Jun 30, 2011 3:09 pm

Alex Kubacki wrote:Yesterday was a double. Did an 8M Tempo at lunch. It was a bit warm and humid but I held HMP except for this almost mile long hill near the end. Downed some chocolote milk after as Jim suggested. In the evening I did a 4M recovery run plus some core work. This evening will be a 10M run.

Alex, was the entire 8 miles HMP pace? I assume it included some WU/WD? ALso, I totally agree onthe chocolate milk for recovery, it's excellent.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Fri Jul 01, 2011 12:28 pm

JohnP wrote:Alex, was the entire 8 miles HMP pace? I assume it included some WU/WD? ALso, I totally agree onthe chocolate milk for recovery, it's excellent.

John, I did a 2M warmup and about a mile cool down. Regarding the chocolate milk I had a great Wednesday run so it had to have helped where the week before I tailed off on the Wednesday run with no chocolate milk.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Fri Jul 01, 2011 12:35 pm

Ok so this is July right? When I did my run early this morning it was 52 out. Now that was great to run in and all but really, it's July.

I did 7M GA this morning. Felt really good, probably the weather. I'm usually on the roads for these Friday runs by around 4:15am. It's great because I have the roads to myself Of course in the middle of the winter they're not as fun when it's like below zero, but it's all good.

Tomorrow will be a step back long run of 15M.
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Re: Part 1 of 3 parts to BQ

Post  Kenny B. on Fri Jul 01, 2011 12:56 pm

Alex Kubacki wrote:Ok so this is July right? When I did my run early this morning it was 52 out. Now that was great to run in and all but really, it's July.

I did 7M GA this morning. Felt really good, probably the weather. I'm usually on the roads for these Friday runs by around 4:15am. It's great because I have the roads to myself Of course in the middle of the winter they're not as fun when it's like below zero, but it's all good.

Tomorrow will be a step back long run of 15M.

Great day for running!
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Re: Part 1 of 3 parts to BQ

Post  Julie on Fri Jul 01, 2011 8:09 pm

It's always nice to have good cool weather in the summer.

Enjoy the 15 miler this weekend! I hope the weather stays cool for it.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Tue Jul 05, 2011 1:09 pm

Damn laptop died on me over the weekend. Just what I needed.

Saturday - 15M LSD. This was a stepback long run. Legs weren't totally there on this one.

Sunday - 7M GA. Didn't look at the watch until I was done. Felt pretty good and ended up about MP-10 which was probably a little too fast. Oh well.

Monday - 5M Recovery. I always do legs for resistance training on Sunday's as well so Monday's my legs are usually shot.

Tuesday AM - 8M. Did 4 Hill repeats of about half mile then back down, doing each one faster.

Tuesday 4hrs later - 4M Recovery. Didn't eat enough in between so I was slightly bonkish the last 5min or so.

Tomorrow will be 11M.
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Re: Part 1 of 3 parts to BQ

Post  Mike MacLellan on Tue Jul 05, 2011 2:55 pm

Whew, not many (if any) junk miles in your training lately, Alex. Nice variety and focus you've got going on right now.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Thu Jul 07, 2011 7:33 am

Thanks Mike.

Wednesday - 11M. It was in the low 90's to start with decent humidity. It was breezy at times though so it wasn't too bad. The last mile my pace dropped off. I wasn't taking in enough water. Oh well.

Today is core work with no running.
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Re: Part 1 of 3 parts to BQ

Post  Peg Coover on Thu Jul 07, 2011 4:37 pm

I can't get myself up at 4:15 to run, so I applaud you for that! I just get stuck running in the heat. I try to get done by 9:00 though. Next week I bump up to 16 so I am going to have to go earlier!

You sure put in a lot of miles--my friend who doesn't run laughs when I say I did a 4 mile recovery run. He's like, "recovery? 4 miles?"
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Fri Jul 08, 2011 7:37 am

Peg Coover wrote:I can't get myself up at 4:15 to run, so I applaud you for that! I just get stuck running in the heat. I try to get done by 9:00 though. Next week I bump up to 16 so I am going to have to go earlier!

You sure put in a lot of miles--my friend who doesn't run laughs when I say I did a 4 mile recovery run. He's like, "recovery? 4 miles?"

Thanks Peg. I'm more of a morning person anyway. So I'm usually out of it pretty early at night on the flip side.

A few years ago I would have laughed at the thought of a 4M recovery run.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Fri Jul 08, 2011 7:41 am

Friday - 8M Easy. This was tough this morning. First it was a struggle just to get out of bed. Then the run was a struggle from a mental standpoint because I just didn't want to be out there. I had many thoughts of cutting it short and calling it a day. I got it done though so I'm pleased.

Tomorrow is 21M. Hopefully I'm mentally there for this as it's too far not to be and could make for a long morning if not.
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Re: Part 1 of 3 parts to BQ

Post  Julie on Fri Jul 08, 2011 8:56 am

Sorry it was tough running this morning but you still did it and that is great. There will be miles during the marathon you might not feel like being there running either so I'm sure you boosted your mental toughness.

Best wishes on your 21 miler! I hope the weather cooperates for you.
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Re: Part 1 of 3 parts to BQ

Post  Neil Ruggiero on Fri Jul 08, 2011 9:58 am

Good job getting out there and getting the run done regardless, I know how tough that can be sometimes.

Have fun tomorrow with the 21 miles!
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Re: Part 1 of 3 parts to BQ

Post  Kenny B. on Fri Jul 08, 2011 11:21 am

You got to love it when you don't want to run yet you get out there you grit your teeth to finish. It makes the day so much more well accomplished. good luck on the big 21. Love that # just looks better then 20.
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Mon Jul 11, 2011 7:23 am

Saturday - 3hr 30min LSD. Decided to go for time on feet as opposed to mileage. Felt good. A little warm and humid. Legs were getting a little tired near the end.

Sunday - 7M GA. Didn't look at the watch until I was done. Did hold back though when I knew I was running too fast.

Finished the week with about 65M. That's a high for me.

Today is 5M recovery.
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Re: Part 1 of 3 parts to BQ

Post  Kenny B. on Mon Jul 11, 2011 8:45 am

Some strong runs congrats on the mileage PR.
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Re: Part 1 of 3 parts to BQ

Post  Jim Lentz on Mon Jul 11, 2011 1:13 pm

Your running is looking strong, Alex.
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Re: Part 1 of 3 parts to BQ

Post  Julie on Mon Jul 11, 2011 1:25 pm

Great long run and congrats on hitting a new mileage high for the week. Will you step back a bit this week or are you feeling like you don't need to?
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Re: Part 1 of 3 parts to BQ

Post  Alex Kubacki on Mon Jul 11, 2011 4:40 pm

Kenny B. wrote:Some strong runs congrats on the mileage PR.

Thanks Kenny. It wasn't long ago I would have laughed at the thought of getting to 65. I'm hoping to hit 70 later in the cycle.

Jim Lentz wrote:Your running is looking strong, Alex.

Thanks Jim. I'm really enjoying the training right now.

Julie wrote:Great long run and congrats on hitting a new mileage high for the week. Will you step back a bit this week or are you feeling like you don't need to?

Thanks Julie. Last week for me was a step back so this week I'm doing another 20M long run. It'll be my first back to back 20's so I'm excited to see how I handle it.
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