KenZen - Running Alone Ain't So Lonely

jon c wrote:Looks like you keep knocking down your workouts in good shape Kenny. It should be interesting to see your improvements come race day because you can already see them workout wise.

Julie wrote:Nice training, Kenny! I'm glad it's cooling down. The fall should be great for finishing up your training and having a fantastic race!

Thanks! I agree with cooler weather I should see some good results. Hopefully it comes together!

Glad to see that you continue to have a great training cycle. Good luck on your weekend runs...especially the 17 with 12 at mp...

Saturday

Time/Weather: 7:15am - 64/85% humidity

Training: 5 @ recovery

Goal: To recover well for Sunday's hard run!

Results: 9:27 pace HR a low 132

Notes:
Not as crisp as past few days. Easy 5 miles was uneventful. Legs felt abit tired I guess that is why I have recovery runs! Should set up nicely for tomorrows 17/12@MP run. Overall 9:27 HR 132 which is very low a good sign body is doing well.

Saturday

Time/Weather: 5:30am - 70/93% humidity at start!

Training: 17 w/12 @ MP

Goal: First 5 @ LSD and then nail the next 12 @ MP (7:35)

Results: 5 @ 8:31, 12 @ 7:31

Notes:
Hit the roads (http://connect.garmin.com/activity/111759214) today for some rolling hills. First 5 @ LSD(8:30) felt it would be a good day. Next 12 goal was MP of 7:35 but never hitting more then 177 avg HR for any mile.

Ended up avg. 7:31 pace (pretty consistently) HR 174 avg hit 178 once while climbing hill. I felt great until the last 3 miles then it was workout for sure (as it should be). Pace was a bit faster but considering humidity and compared to my boardwalk run of 15 w/9@MP HR 171 pace 7:35 this was an improvement IMO.

I do have to watch my HR I do feel I can't hit over 176-178 until the final 10k. To go sub 3:20 will be tight right now but then again with cooler weather in Oct (hoepfully) and Nov and tapering maybe a bit easier!

Overall 7:48 w/166 HR. This concludes my step back week with 62 miles.

I have Philly HM in two weeks I think 1:34 goal is doable is not less.


Upcoming
Tomorrow was 5 miles

It'll DEFINITELY be a bit easier, Kenny, once you've got some cooler weather and a taper in your legs. Don't get too hung up on the HR monitor during the race, though, unless you're seeing huge numbers really early on. Unless you're the complete opposite of me and can approach a PR race with a Zen-like calm and keep your HR at normal levels.

Mike MacLellan wrote:It'll DEFINITELY be a bit easier, Kenny, once you've got some cooler weather and a taper in your legs. Don't get too hung up on the HR monitor during the race, though, unless you're seeing huge numbers really early on. Unless you're the complete opposite of me and can approach a PR race with a Zen-like calm and keep your HR at normal levels.

I approach it like a Trappist monk! Just kidding. My HR for almost all my "raced" marathons tend to be the same. I know anything over 177-179 I am getting into LT land and I can't hold that effort for that long. So, although Ill shoot for 7:35 pace I have to be true to my body and watch the HR a bit. Now after mile 20 HR becomes less of factor at that point because last 10k being in LT HR zone is common for me and this where the race begins for me!

Beautiful MP run Kenny! I'm loving that 7:30ish pace.

Great run Kenny - I think 1:34 is certainly doable for you.

Go for 1:33 Kenny!

You are doing great! I hope your HM goes great and the weather is perfect for it, too. You have been training so very well and also in some unfavorable weather. I imagine your fall races will go extra-well for all the weather you've trained through.

Nice run Kenny and way to keep the HR manageable...I think that 1:34 is definitely doable. You'll probably surprise yourself when you run it around 1:33 or better. Keep it up!!

Seth Harrison wrote:Beautiful MP run Kenny! I'm loving that 7:30ish pace.

John Kilpatrick wrote:Great run Kenny - I think 1:34 is certainly doable for you.

Jim Lentz wrote:Go for 1:33 Kenny!

Julie wrote:You are doing great! I hope your HM goes great and the weather is perfect for it, too. You have been training so very well and also in some unfavorable weather. I imagine your fall races will go extra-well for all the weather you've trained through.

Nick Morris wrote:Nice run Kenny and way to keep the HR manageable...I think that 1:34 is definitely doable. You'll probably surprise yourself when you run it around 1:33 or better. Keep it up!!

Thanks guys. I thought about 1:33 after today's run. See why below.

Time/Weather: 5:30am - 65 drizzle 12 mph winds a bit humid.

Training: 10 w/5@LT

Goal: 5 @ 7:05 pace

Results: 5 mile PR by :33 seconds. Say What?

Notes:
Despite some good 12 mph headwinds at times this was a spectacular run for me. Ran a 5 mile PR by 33 sec. in today's training run. 34:40 (6:56) pace PR over summer was 35:13. I was not even pushing it to max of course so I think sub 34 for 5 mile is mine if I can find one soon!(Which I can't)

I do think it was a bit fast for me as I was getting out bordering above LT HR zone maybe the last mile. I think 177-179 is where I should be so possibly 7:00 is ideal right now for LTs of 6 and 7 coming up.

Overall 10miles @ 8:10

Comparison: 6:56 pace for 5 miles HR avg. 173 vs. last months same run 7:03 pace HR avg. 173.

This weeks starts last 3 hard weeks before tapering for Hartford.

Also feel 1:34 is more achievable and maybe 1:33 if the moon is lined up right!

Upcoming
Tomorrow maybe 14 @ LSD or 5-6 easy not sure yet.

YES! That is awesome. Now that it has cooled down a little, that is very encouraging to see. You have worked so hard - it is paying off bigtime. I don't see why a 1:33 would not be possible. Great!!!

Great job Kenny. Way to crush those middle 5.

Kenny just checking in. You've had some really impressive runs lately. You should feel good about your progress and I would say you're a lock for 1:33 or even less. I'm sure you know that 6:52 pace works out to a 1:30 half. It appears that you are right on the cusp of being able to hold that pace. Anyway, I suspect that your half is going to be a big confidence boost and reaffirm that you're right on target for Hartford..

T Miller wrote:Kenny just checking in. You've had some really impressive runs lately. You should feel good about your progress and I would say you're a lock for 1:33 or even less. I'm sure you know that 6:52 pace works out to a 1:30 half. It appears that you are right on the cusp of being able to hold that pace. Anyway, I suspect that your half is going to be a big confidence boost and reaffirm that you're right on target for Hartford..

Thanks Tim. 1:30 shit man that scares me but I am going to keep that in the forefront of my mind when racing next week. Strategy will be 7:20 first mile then 7:10 and see how I feel about 7:00 or less. I would say 1:32-134 depending. 1:30 just might be a big stretch but with cool weather and no or light wind maybe It can happen!

Time/Weather: 5:30am - 64 degrees, windy @ times, light mist

Training: 14 @ LSD

Goal: Run on feel and let the legs take me where they want me to go.

Results: 14 @ 8:02 pace. HR 158 in zone

Notes:
Headed out w/headlamp & hat to ward of the rain (that nevercame) for 14 miles @ LSD. Ended up running this on feel not looking atMr.Garmin. Despite yesterday's tough run today was Zen like running. Complete smoothness with no residual affect from yesterday.

I felt like a million bucks out there today. I ran this faster then expected very close to GA pace but HR still in LSD land which works for me. The last 9 miles where at GA or lower. I have no doubt a bit faster paces for my runs are a comin' with cooler weather. Nice to start seeing the paces drop once again.

Upcoming
Tomorrow is Double Down Thursday 6 am 4 in pm. Sat I have 20-21 w/Seth so not sure what I will do on Friday. Scheduled for GA w/strides but might switch it up with running between LSD and Recovery followed by strides. We will see.

Your running is looking great, Kenny! I think 1:33 should be relatively easy for you just based on your last 2 runs.

Jim Lentz wrote:Your running is looking great, Kenny! I think 1:33 should be relatively easy for you just based on your last 2 runs.

I agree on the last two runs. Next week is a step back week with the race on Sunday. So I plan on going in very fresh for this race doing some easy running 2 days prior to race. Still will run hard on Tue and probably Thursday. I decided NOT to sleep over at hotel saving $200 bucks so I will be driving down very early parking and picking up bib at start line. Not ideal but que sera sera.

How far of a drive is it? Depending on what kind of sleeper you are, you might sleep better in your own bed anyway even with getting up really early. I am excited to see how you do.

Beautiful effortless looking run Kenny.

Julie wrote:How far of a drive is it? Depending on what kind of sleeper you are, you might sleep better in your own bed anyway even with getting up really early. I am excited to see how you do.

1:20 min ride with parking playing it safe getting big I will leave at 5am for 8am start.

Man, you have just been killing it lately! Nice work. No doubt you can hit 1:33. 1:30 might be tough, but I think shooting for 1:31:xx isn't unreasonable.

Kenny B. wrote:

Julie wrote:How far of a drive is it? Depending on what kind of sleeper you are, you might sleep better in your own bed anyway even with getting up really early. I am excited to see how you do.

1:20 min ride with parking playing it safe getting big I will leave at 5am for 8am start.

I have made that drive a couple times myself. You should have ample time if you leave at 5am.

When I saw LSD and ~8:00 pace, I was really confused. Then I saw that the former was the plan and the latter was how you wrecked today's run. Very well done, Kenny.