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The tail end of a blog!

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The tail end of a blog!

Post  Kenny B. on Thu Jun 16, 2011 10:06 am

This blog is a continuation from HH forum. The cycle was 10 weeks training with the purpose of getting a new PR in the 5 mile race, working on speed, and building base in preparation for marathon training which starts July 11th. (14-week program).

So what you are going to read (if you care) is the last few weeks of my training but the exciting part is I have (2) 5 mile races coming up. One this weekend (George Sheehan Classic) and one on the last day of the program July 9th. (Belmar 5). I have run both of these a few times with best time of 35:34 (Sheehan 2010) and 36:46 (Belmar 2010 - Super Hot Day). Temperatures for Sheehan last year were in the low 70's and Belmar was 80's and very humid.

My goal is to break into the 34's with a 34:20 give or take.

After this blog implodes I will start a new Blog for my 14 weeks marathon training program called "The Isolated Runner - Runnin' alone ain't so lonley"





Last edited by Kenny B. on Mon Jun 20, 2011 10:39 am; edited 2 times in total
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Re: The tail end of a blog!

Post  Jerry on Thu Jun 16, 2011 11:41 am

if you are really running alone, you shouldn't have a public blog.
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Re: The tail end of a blog!

Post  Natalie on Thu Jun 16, 2011 11:45 am

I run alone and it's starting to feel lonely...
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Re: The tail end of a blog!

Post  Kenny B. on Thu Jun 16, 2011 11:53 am

Jerry wrote:if you are really running alone, you shouldn't have a public blog.

I said I run along not blog alone.

natalie.wolf wrote:I run alone and it's starting to feel lonely...

I run alone, with no body else and you know when I run alone I prefer to be by myself.
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Re: The tail end of a blog!

Post  John Kilpatrick on Thu Jun 16, 2011 10:47 pm

I run alone, with no body else and you know when I run alone I prefer to be by myself.

you beat me to it! Good luck

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Re: The tail end of a blog!

Post  Mike MacLellan on Thu Jun 16, 2011 10:52 pm

I, too, run alone. And I love it. Go get them 34s, Kenny.
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Re: The tail end of a blog!

Post  Kenny B. on Fri Jun 17, 2011 10:47 am

John Kilpatrick wrote:
I run alone, with no body else and you know when I run alone I prefer to be by myself.

you beat me to it! Good luck

A little George Thorogood.

Mike MacLellan wrote:I, too, run alone. And I love it. Go get them 34s, Kenny.

Thanks! I pumped up for this race.

Thought of the day!
I see my path, but I don't know where it leads. Not knowing where I'm going is what inspires me to travel it." - Rosalia de Castro

Today was simple 3 miles with 4x100 strides to shake out and dust of my legs for tomorrows 5 mile race. Overall feel pretty good. Getting pumped to go 34:20. Temps call for 72 and Sunny. Not ideal but hopefully doable.
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Re: The tail end of a blog!

Post  Kenny B. on Fri Jun 17, 2011 11:00 am

Wife and I just ordered "INSANITY" same makes of P90x. It looks well insane. We should have it next week sometime. Not sure how much I will use it with the heavy load of running coming up but I might try to incorporate it a few times per week. We will see. Wife is pumped up to get it!
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Re: The tail end of a blog!

Post  Schuey on Sat Jun 18, 2011 2:18 pm

Kenny I like the 5 mile distance or 8k fun race to run. Today you became one step closer to going under 35, keep up the solid training and you will get there.
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Re: The tail end of a blog!

Post  Kenny B. on Sat Jun 18, 2011 3:07 pm

Schuey wrote:Kenny I like the 5 mile distance or 8k fun race to run. Today you became one step closer to going under 35, keep up the solid training and you will get there.

thanks. It will happen. If not in a few weeks winter time for sure.
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Re: The tail end of a blog!

Post  Seth Harrison on Sat Jun 18, 2011 5:10 pm

Kenny B. wrote:Wife and I just ordered "INSANITY" same makes of P90x. It looks well insane. We should have it next week sometime. Not sure how much I will use it with the heavy load of running coming up but I might try to incorporate it a few times per week. We will see. Wife is pumped up to get it!

First off, good job with the 5-mile race today. I've heard nothing but great things about Insanity, so I'm sure no matter how much you're able to use it, you'll reap benefits. It's great that both you and Larice (sp?) will be doing it.
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Re: The tail end of a blog!

Post  Kenny B. on Sun Jun 19, 2011 10:59 am

Recap of the week since this forum is new and blog is a continuation:


Tues: 6 miles w/ 6 x 400 hill repeats w/ 6% incline @ 7:13 pace
Wed: 8 miles @ LSD @ 8:29
Thu: 5 miles @ 9:27 Recovery
Fri: 3 miles w/ 4x100m strides 9:22 pace overall
Sat: 5 mile race : George Sheehan Classic : PR'd 35:13 (Official)

Sun: 10 miles @ 8:32 pace - Trails

Overall it was a great week of running. PR'd 5 mile race by 22 seconds from same course last year (apples to apples). Legs overall feel good a bit sore coming off the race and running 10 @ the trails.

I have been running some of my long runs with 1-2 people I met at the trails. Although they are very nice and love the conversation I do find it messes with my HR and time of serenity. ALso they tend to go out too fast. I probably won't be running much more with them for this reason! Hey I am The Isolated Runner! Can you blame me?
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Re: The tail end of a blog!

Post  Mrs. Schuey on Sun Jun 19, 2011 3:12 pm

Kenny B. wrote:

Thought of the day!
I see my path, but I don't know where it leads. Not knowing where I'm going is what inspires me to travel it." - Rosalia de Castro

I love running by myself as well. I have to tell you I love the above quote...it's deep. I love you it!

Your Tuesday run was awesome! That pace at a 6% incline?? Oy! Great job on the PR, too bounce bounce
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Re: The tail end of a blog!

Post  John Kilpatrick on Sun Jun 19, 2011 5:45 pm

Kenny B. wrote:PR'd 5 mile race by 22 seconds from same course last year (apples to apples)......Hey I am The Isolated Runner! Can you blame me?

Great job on your PR - that is awesome cheers cheers cheers cheers

I remember Hal talking about how he hated people that tried to carry a conversation while he was running. I guess because I run alone so often, I am guilty of wanting to gumflap while running. One of my better running friends became that way while we were running a 10K and talking the whole time. It was a small race, but we placed 1 and 2 and had a great time. I'll try to remember to stifle myself in the future Laughing

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Re: The tail end of a blog!

Post  Mike MacLellan on Sun Jun 19, 2011 6:54 pm

I think I posted something about your race on FB already, Kenny, but no harm in doing it twice - nice job grabbing that PR. 20 seconds is only 4 per mile, and I have no doubt that you'll be shaving those off with just a little more fine-tuning.

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Re: The tail end of a blog!

Post  Neil Ruggiero on Sun Jun 19, 2011 9:23 pm

Look at that, a fresh new PR to start off the summer!! Congrats man!
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Re: The tail end of a blog!

Post  Kenny B. on Sun Jun 19, 2011 9:48 pm

Mrs. Schuey wrote:
Kenny B. wrote:

Thought of the day!
I see my path, but I don't know where it leads. Not knowing where I'm going is what inspires me to travel it." - Rosalia de Castro

I love running by myself as well. I have to tell you I love the above quote...it's deep. I love you it!

Your Tuesday run was awesome! That pace at a 6% incline?? Oy! Great job on the PR, too bounce bounce

It is a goid quote one that gives me comfort when I fear the journey because the outcome is an unknown. Hill work out was strong. Thanks.

John Kilpatrick wrote:
Kenny B. wrote:PR'd 5 mile race by 22 seconds from same course last year (apples to apples)......Hey I am The Isolated Runner! Can you blame me?

Great job on your PR - that is awesome cheers cheers cheers cheers

I remember Hal talking about how he hated people that tried to carry a conversation while he was running. I guess because I run alone so often, I am guilty of wanting to gumflap while running. One of my better running friends became that way while we were running a 10K and talking the whole time. It was a small race, but we placed 1 and 2 and had a great time. I'll try to remember to stifle myself in the future Laughing

Thanks. When I race I talk to no one. Why should training runs be any different.

Mike MacLellan wrote:I think I posted something about your race on FB already, Kenny, but no harm in doing it twice - nice job grabbing that PR. 20 seconds is only 4 per mile, and I have no doubt that you'll be shaving those off with just a little more fine-tuning.


Always nice to read it twice. Thanks. Sub 35 will happen.

Neil Ruggiero wrote:Look at that, a fresh new PR to start off the summer!! Congrats man!

Yes it is a great start ill take it'
Question Question Question
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Re: The tail end of a blog!

Post  Ken Mello on Mon Jun 20, 2011 10:32 am

So, is this the end of the blog? scratch
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Re: The tail end of a blog!

Post  Kenny B. on Mon Jun 20, 2011 10:39 am

Thought of the day!
"You know you're a runner...when you shower and use the foggy shower doors to write your mile splits of your upcoming race. (My wife says "no you're just a psycho)"

Training Today
Took it easy today running 5 very easy @ 9:51 pace. This was quite slow but purpose was served to recover from Saturday's race and Sunday's long run. Legs felt a bit tight and slightly sore. Overall it was a good run with a very low HR of 131. Weather also was cool 63 degrees. Gotta love that!

Upcoming

Tomorrow is tempo/intervals. 3x1.5 miles @ 7:10pace w/3 min jog between.
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Re: The tail end of a blog!

Post  Kenny B. on Mon Jun 20, 2011 10:40 am

Ken Mello wrote:So, is this the end of the blog? scratch

Changed it to tail end thanks to Ken scratching is head. Good point!
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Re: The tail end of a blog!

Post  Kenny B. on Tue Jun 21, 2011 10:39 am

Thought of the day!
"Rain drops are like little waterfalls from heaven." -KB Original

Training Today
6:00am headed out for Tempo/Interval workout of 3 x 1.5 miles @ 10k pace
w/ 3 min recovery jog. WU/CD for 1 mile ea. I use these runs to help
segue into FCR coming up for marathon training. I Hit splits of
7:09,7:08,7:08 pretty comfortably. First split helped loosen me up and
seemed to go well from there. Legs felt good not 100% but adequate
based on today's successful run. HR was good w/ overall 159 avg 8:00
pace. Weather: humid 85% w/68 degrees but did not feel its affects.

Upcoming

Tomorrow 11 miles @ LSD.  Actually looking forward to it right now.  Might rain which can had to the fun.



Last edited by Kenny B. on Tue Jun 21, 2011 10:54 am; edited 1 time in total
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Re: The tail end of a blog!

Post  mul21 on Tue Jun 21, 2011 10:50 am

Nice workout Kenny, but I'm about 99.9% sure that your 10K pace is faster than 7:08/mile!

What's the story on the .33 mile interval? Just random or what?
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Re: The tail end of a blog!

Post  Kenny B. on Tue Jun 21, 2011 10:57 am

mul21 wrote:Nice workout Kenny, but I'm about 99.9% sure that your 10K pace is faster than 7:08/mile!

What's the story on the .33 mile interval? Just random or what?

My 10k probably on a good winter day is 7:00 (yet I have yet to prove it as my 5 mile is just about that). When Running LT FCR I plan on running 7:10-7:20 depending on weather. Which is more like 15k pace. I should change it to 15k pace.

I was running 3 min recovery which worked out to about .33 random Funny how it equaled .33 each time.
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Re: The tail end of a blog!

Post  Kenny B. on Wed Jun 22, 2011 9:26 am

Thought of the day!
"You know you're a runner...when your office looks like a race expo"

Training Today
Back to back hard days usually work well for me. Today was no exception
11 miles for my MWLSD run at 8:25 pace HR 157 all par for the course. I
have started to pick up the mileage a bit preparing for the start of
marathon training soon. Legs felt good a bit tight in the quads but
stride was smooth at times effortless. Hit some hills as well which I
enjoy to change it up. Weather was Humid but only about 66 degrees.

Splits where pretty dam consistent with the last few miles being the fastest along with the lowest HR. This tends to happen as I head back off the busy streets into development with no cars. Cars must make my HR spike.

Upcoming
Well deserved easy 5 miles tomorrow.
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Re: The tail end of a blog!

Post  Tom H on Wed Jun 22, 2011 11:41 am

Kenny, looks like you nailed that run just the way you wanted to. What is your training philosophy right now as you are preparing to begin the actual training cycle? You indicate you are ramping up miles in preparation for that, what are you running right now on a weekly basis?
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