KenZen - Running Alone Ain't So Lonely

mul21 wrote: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.

Thanks. I agree 1:30 just seems crazy but 1:33 as a goal and see how I feel maybe get lower.

Mike MacLellan wrote: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.

Thanks.

Time/Weather: 6:15am - Down pour for 2 miles, 68 degrees a bit windy.

Training: Double Down Thursday - 6 miles

Goal: Recover, Recover, Recover

Results: 6 @ 9:17 pace low HR 135 - Mission accomplished!

Notes:
Woke up very tired this morning so I was not sure how today would go for the first run of the day easy 6 miles. Istarted in the pouring rain which I kind of enjoyed then it stopped around mile 2. Took me 1-2 mile to wake up and get my brain out of the fog. I just feeling lethargic. However, my body felt fine and my legs where feeling great.

I ended up with 9:17 pace HR 135. For that pace for 6 mile this is my lowest HR and well within my zone. The low HR also confirms all systems are go and with the legs feeling good I am confident I can go into Sunday's 21 strong.

Upcoming
I have 4 more miles easy later today.

Also deciding on Friday's run. I have 21 on Sat (Sunday dont have the time to get in 21 only 5) so Friday I was planning on GA run with strides (10 miles total). Not sure yet if I want to go into a 21 miler after running 10 w/ GA pace and strides.

I might opt for 10 keeping it between LSD and Recovery maybe 9 min pace with strides at the end.

10GA + 21LSD sounds more like a near-peak workout than a mid-cycle one. Just my 2 cents.

Mike MacLellan wrote:10GA + 21LSD sounds more like a near-peak workout than a mid-cycle one. Just my 2 cents.

It kind of is....he's only 6 weeks out.

Oh, whoops. In that case, I'd say go for it!

mul21 wrote:

Mike MacLellan wrote:10GA + 21LSD sounds more like a near-peak workout than a mid-cycle one. Just my 2 cents.

It kind of is....he's only 6 weeks out.

Mike MacLellan wrote:Oh, whoops. In that case, I'd say go for it!

Keep in mind I have a HM next weekend so I want to be careful here. I might take the conservative approach and run on feel but get the 10 miles with strides. I am not concerned about GA run this week as I basically did at 14 mile run dam close to GA and actually the last 9 miles where GA or faster.

Thoughts?

What's more important? A fast half or sub 3:20? That should answer the question for you.

mul21 wrote:What's more important? A fast half or sub 3:20? That should answer the question for you.

I think I can accomplish both and if I can't that is ok also.

But I am in my peak weeks right now for 2 more weeks after this so I am going to step it up a notch as stated in my schedule. How is 10 miles tomorrow At LSD but with 2x2 @ MP. Followed by 21 Sunday. I think that should work nicely.

Double Down Thursday Completed.

4:45pm - 75 degrees is actually a break from my typical PM runs. Did 5
mile and felt very good out there for my second run today. Total 11.
Legs did not feel heavy or tight and pace was 9:25 HR 135 quite low for
second run. Should set me up for 2 hard days coming. Doing something
new tomorrow on my run and deep sixing the scheduled GA w/10x100
strides.

Time/Weather: 5:25am - 68 degrees light wind a bit humid but nice.

Training: 10 miles of mix master runner

Goal: to tax the legs a bit but not over do it.

Results: 10 total that looked like this:

2 @ recovery (9:40)
2 x 2 @ MP (7:23) (bit faster but felt great) w/ 1 mile recovery jog
7 x 100 strides
1 @ easy(close to LSD 8:35)
1 @ 7:13 (meant to be MP but felt real good)

Notes:
I programmed my watch for this type of run but I must have done it wrong so I just got 10 miles straight but was able to pull each mile split off of Garmin after downloading.

Overall this worked out to be a very enjoyable run quite frankly the 5 @ MP mixed up like that was pretty easy and probably could have just done 5 @ MP continuous but I did want to get in some strides for fast turnover.

I ended up running 8:11 pace overall with HR 154. Legs feel like they did a strong work out and hopefully this will lead into a 21 mile run on somewhat tired legs but not to tired.

Nice running Kenny. Enjoy the 21.

Damn Kenny!!!

Kenny, you do really well in fitting in other races during your training cycle and making the program fit it. I hope you are able to let up just a bit this week in preparation for the half.

JohnP wrote:Kenny, you do really well in fitting in other races during your training cycle and making the program fit it. I hope you are able to let up just a bit this week in preparation for the half.

Just did 21. I am going to makes some adjustments to recover. I will do one speed session and one MW lsd on feel and rest recovery runs 1 with some easy strides. I am going to drop the mileage good amount.

Time/Weather: 7:45am - Low 70's hazy no wind

Training: 21 miles with Seth at Rockefeller State Park Preserve

Goal: 21 miles without imploding

Results:
First 7 avg. 9:24 (mainly all up hill)
Next 12 avg 8:45
Last 2 avg 7:54

Notes:
Ok now I have proof Seth runs on some mean hills. First off his hospitality was very much appreciated. (Thanks). The first 7 miles felt like mountains to me compared to my normal long runs. We went out quite slow but that was well worth it as I knew there was no way I was going to do my normal 8:30 pace.

After the 7 things got into a nice groove despite some technical areas and water hazards. I felt great through 17 the last 4 was a bit harder but did get a second wind and knocked out the last at sub 8min.

Overall it was well worth the 1:30 min ride up to him and back. We did chow down afterwards for Mexican food which hit the spot. That is after I showered as Seth can attest that I am one sweaty bastard when I run. I am like Ewing x2.

Below are the elevation and stats

Nice run, and I'm very jealous.

Nice hill! And a great run. I can relate to the Ewing x 2 - you ought to see mill on the treadmill - it goes everywhere!

Nice run Kenny...It looks like like some good hills. The change of scenery and company had to feel nice, too.



Have agreat day today, birthday boy!!

Nick Morris wrote:Nice run Kenny...It looks like like some good hills. The change of scenery and company had to feel nice, too.



Have agreat day today, birthday boy!!

Thanks

Ran a VERY easy 4 miles today at 10:16 pace HR super low 129 this has been 20 days of straight running so tomorrow is a well deserved day of rest as I do a healthy step back week to prepare for Sunday's HM.

Nice 21M with some great hills. Great job. You'll clean house in the half.

Great 21 M and glad to see everything is going so well. I hope you have a great time in Philly!

How's the hangover, Kenny?

Mike MacLellan wrote:How's the hangover, Kenny?

If I got hungover by the one glass of Chianti last night at dinner then I really should go back to teetotaler.

Was feeling a bit tired this morning coming off really hard week of running plus maybe not running today actually can give me a bit of a lethargic feeling. But thankfully I am feeling a more peppy and legs although were slightly sore this morning are feeling better. I think I will be ready for 10 tomorrow with 6 @ Tempo. Weather in the am will be 63-64 but very humid. I think it will work for me.

Time/Weather: 5:30am 64 degrees high humidity 90%

Training: 10 w/6 @ LT

Goal: Finish without feeling spent

Results:
6@LT 6:52 avg. (another PR for 5 mile by quite a bit 34:10 last 5 WHAT? and it was not hard)

This was faster then last weeks LT and HR the same with the added mile from 5 to 6.

Notes:
GREAT run this morning I was not sure how the legs would feel but the easy run Sun followed by Mon day off helped quite a bit. Warmed up with 2 miles then did 6 @ LT quite fast avg. 6:52 and HR was only 174 Avg. Cooled down with 2 with neighbor who was riding his bike.

I broke 1 5 mile PR again by over a minute and easily could have gone sub 34 maybe low 33's. I wish I can run a 5 mile or 10k right now but my area just does not have them this time of year.

Upcoming
Tomorrow is going to be easy 5-6 I will do my MW LONG run of 10-12 Thursday Fri easy 5-6 Sat easy 4 with some strides. I figure with today's LT and Sundays HM I am getting plenty of speed work for a healthy step back week. Might only hit 51 miles 14 less then my avg this cycle so far. This should set me up well for next weeks last week before taper with 80 miles give or take.