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Training or Something Like It

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Training or Something Like It

Post  Gobbles on Sun Sep 11, 2011 8:50 pm

I been lazy, and haven't set up a blog, but here goes.

I'm training for my Goal Race, The Savannah Marathon, in route I have the following races left.

Singleton 10M - 9/24 - Threshold/Training Run
Atlanta 13.1 - 10/2 - Test Race
Bourbon Chase - 10/7-8 - Fun (19.5 Miles Total, all 3 legs Rated as Hard, Overall Rating #1 Hardest)
Peachtree City Classic 15K - 10/15 - Test Race

Savannah Marathon - 11/5 - Goal Race http://runrocknroll.competitor.com/savannah

Soldier Marathon - 11/12 - Fun and Survival...

Training is pretty much:
Monday: Easy / Easy
Tuesday: Track / Easy
Wednesday: Easy / Mid-Week Long Run (~12M)
Thursday: Easy / Tempo
Friday: Easy
Saturday: Race+Easy or Sorta Long Run (with Pickups)
Sunday: Long Run
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Re: Training or Something Like It

Post  Gobbles on Sun Sep 11, 2011 8:52 pm

Lost a few weeks of training to work, but I'm getting back on Track:

Sept 5-11:

Monday: 10K Race = 37:47 (5th Overall / 1st AG / 1st Team) Warm, humid, and with a 7.50-10 mph headwind on a point-to-point course = No PR [~7.6 Miles]

Tuesday: Easy Group Run [8 miles]

Wednesday: Mid-Week kinda long run [12 miles]

Thursday: Tempo Run [8 miles]

Friday: Very Easy Run [4 miles]

Saturday: 5K Race = 17:06 (5th Overall / 1st AG) Great conditions and course to PR. WU+12 Easy Miles [17.3 miles]

Sunday: Progressive Long Run [20 miles]

Week: 77 Miles

Overall, a good week. Started with a less than stellar race result, but came together well. 3 runs over 12 miles, 2 races, and one tempo run makes for a very complete week.
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Re: Training or Something Like It

Post  Michele "1L" Keane on Sun Sep 11, 2011 9:02 pm

Missed you today, but I figured the Ekiden was a bit far to travel. I'm sorry that I'll miss you at Singleton this year (I'm doing the Iron House 15k in Kennesaw this weekend as I'll be out of town), but I'm planning on running the ATL 13.1 on 10/2 - not sure if I'm racing or running a MP run. Keep up the good work, and I'll see you very soon.
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Re: Training or Something Like It

Post  Gobbles on Sun Sep 11, 2011 9:25 pm

Michele,
I'm not sure I'm going to run Cartersville Sleep , as I will actually race 13.1 Atlanta this year.

I end the ATC Grand Prix 1st Division king and 13th OA cheers . I probably won't run most of the GP this year, it was tough to make most of the races (which you need to do in my division to be competitive).
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Re: Training or Something Like It

Post  Michele "1L" Keane on Mon Sep 12, 2011 11:01 am

@Gobbles wrote:Michele,
I'm not sure I'm going to run Cartersville Sleep , as I will actually race 13.1 Atlanta this year.

I end the ATC Grand Prix 1st Division king and 13th OA cheers . I probably won't run most of the GP this year, it was tough to make most of the races (which you need to do in my division to be competitive).



They changed the calendar as well - so it now goes from January to January. I age up, but it won't help me as I'm moving in early June. Oh well, so much for kicking some 50 yr old butt.
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Re: Training or Something Like It

Post  Seth Harrison on Mon Sep 12, 2011 11:56 am

Lots of races with zero rest days (unless I read wrong) scheduled between now and Savannah. I wish I could sustain that kind of training. Good luck!
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Re: Training or Something Like It

Post  Gobbles on Mon Sep 12, 2011 8:24 pm

Seth,
The Friday easy run is optional, this is normally when I will take a rest day. During October, I will have 3-4 rest days. 3 are already planned, the 4th is when I need it...
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Re: Training or Something Like It

Post  John Kilpatrick on Mon Sep 12, 2011 8:32 pm

@Gobbles wrote:
Monday: 10K Race = 37:47 (5th Overall / 1st AG / 1st Team) Warm, humid, and with a 7.50-10 mph headwind on a point-to-point course = No PR [~7.6 Miles]

Saturday: 5K Race = 17:06 (5th Overall / 1st AG) Great conditions and course to PR. WU+12 Easy Miles [17.3 miles]

Nice running and nice race results! Look forward to following your progress...

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Re: Training or Something Like It

Post  Gobbles on Mon Sep 12, 2011 8:34 pm

Skipped my morning run, legs were just too dead from the 37-mile, with race, weekend.

Easy run tonight.



Hope my legs are feeling better for tomorrow morning's run.
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Re: Training or Something Like It

Post  Gobbles on Tue Sep 13, 2011 10:03 pm

Double up day, Track and Easy

Morning: 8.6 miles
7 x 400m
2 x 800m
1 x 1200m

With a Friend: (Repeat+Walk/Jog Recovery)
400m: 1:17, 1:17
800m: 2:44, 2:44
1200m: 4:19
Cruise Repeats: (Repeat + Jog/Run-Not fully recovered)
400m: 1:22, 1:20, 1:23, 1:14, 1:13

Evening (Warm): 9.1 miles
8:22/mile
Average HR: 129 bpm (67%)

Daily Total: 17.7 miles

Overall a good day, could definitely feel the morning's workout in my legs this evening.
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Re: Training or Something Like It

Post  Gobbles on Wed Sep 14, 2011 10:10 pm

Skipped the morning run.

Evening (Warm / 90 degs): 13 miles
8:08/mile
Average HR: 129 bpm

Wasn't feeling it tonight.
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Re: Training or Something Like It

Post  Jim Lentz on Thu Sep 15, 2011 9:29 am

That's too warm for good running.
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Re: Training or Something Like It

Post  Michele "1L" Keane on Thu Sep 15, 2011 9:35 am

No worries, Stephen - the front is moving through today, and it should be around 58F tomorrow morning. last night on the news, the weather guy indicated that we are most likely done with the real hot stuff (we had over 100 days of 90s this year) and that we will indeed experience fall this year (something we apparently have not had for the last few years).
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Re: Training or Something Like It

Post  Dave P on Thu Sep 15, 2011 1:26 pm

@Gobbles wrote: Saturday: 5K Race = 17:06 (5th Overall / 1st AG)




WOOT!!
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Re: Training or Something Like It

Post  Gobbles on Thu Sep 15, 2011 9:52 pm

@Dave P wrote:
@Gobbles wrote: Saturday: 5K Race = 17:06 (5th Overall / 1st AG)




WOOT!!

Yeah, if felt good.
Especially considering how unhappy I was with Monday's 10K. I ran 50 seconds slower than I did last year at the same 10K. I knew it was the heat and 7.5-10 mph headwind, but still...
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Re: Training or Something Like It

Post  Gobbles on Thu Sep 15, 2011 9:57 pm

Swapped Thursday's and Friday's Runs around.

8.1 Miles Very Easy (but still on tired legs)
8:24/mile
Average HR: 129 bpm
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Re: Training or Something Like It

Post  Gobbles on Wed Sep 21, 2011 9:56 pm

Well, I have been lazy updating this. At least I have been running, not well, but running.


Friday:
7.2 miles @ 8:07/mile [Average HR:129]

Saturday: Running in the Dark, took me 7 miles to get comfortable and below 8:00/mile
11.2 miles @ 8:17/mile [Average HR: 130]

Sunday: OK Long Run
21 miles @ 7:55 [Average HR:133]

Ended the week with a bit over 84 miles.
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Re: Training or Something Like It

Post  Gobbles on Wed Sep 21, 2011 10:08 pm

Monday: I died about 2 miles into a 5.5 mile easy run...What happened to the runner who ran a 17:06 5K a week ago???
4.1 miles @ 8:48/mile [Average HR: 127]

Tuesday: After Monday Nights blow up, I skipped Tuesday Morning's Track workout.
13.8 miles @ 7:26/mile [Average HR: 140]
2 pick-up miles - 6:43 and 6:33 (HR Mid 150s)

Wednesday: Traditional Mid-Week Mid-Long Run, 80 degs and humid
14 miles @ 7:43/miles [Average HR: 143]

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Re: Training or Something Like It

Post  Chris M on Wed Sep 21, 2011 10:26 pm

Whoa, I have not tuned in here in awhile. 17:06!! That is jaw dropping. You da man. Very nice stuff.
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Re: Training or Something Like It

Post  Gobbles on Fri Sep 23, 2011 8:08 pm

@Chris M wrote:Whoa, I have not tuned in here in awhile. 17:06!! That is jaw dropping. You da man. Very nice stuff.

It was the first time I really-really hurt during a 5K. Alas, I've been remiss in hitting my tempo runs, so next weekends 1/2 Marathon will probably not go so well.
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Re: Training or Something Like It

Post  Gobbles on Fri Sep 23, 2011 8:14 pm

Thursday: Was supposed to be a tempo run, but running in the middle of a thunderstorm, complete with fallen trees and knee deep rushing streams, it wasn't going to happen.

9.25 miles
7:24/mile
140 bpm Average HR


Friday: Skipped the morning run, ran as easy as possible in the evening

4.17 miles (Ran from home, so hilly)
8:59/mile
127 bpm Average HR
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Re: Training or Something Like It

Post  Jim Lentz on Fri Sep 23, 2011 8:51 pm

You had an interesting run on Thursday.
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Re: Training or Something Like It

Post  Gobbles on Sat Sep 24, 2011 5:13 pm

@Jim Lentz wrote:You had an interesting run on Thursday.

Sure did, and it was awesome. I'm not down with mud runs, but wet (and relatively clean) weather equals oh!Yeah! Very Happy
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Re: Training or Something Like It

Post  Gobbles on Sat Sep 24, 2011 6:01 pm

Saturday is a 10 mile race I had signed up for (ATC Grand Prix, so Free to me)

Warmed up with about 2.5 miles w/strides

Ran the first lap to try out a marathon pace on relatively tired legs that was close to what my last 5K predicted.
Ran the second lap harder, but not a full race pace.
The second loop is a little different than the first (about 85-90% the same).



I ran this on peak mileage of this training cycle. (Average over the last few weeks a bit over 80 mpw)
The effort wasn't too hard, definitely feels near the edge of my Marathon Pace.
The HRs look pretty good. [My average HR for my last Marathon was 160, peak was 169]
I ran one loop (5M) at this race last year, 30:33 / AHR: 167 / MHR: 179; so fitness is definitely improved over last year (When I ran 3:04).

Took Home 2nd place AG, not bad for a solid training run.

Cooled down with about 2.2 miles.

14.8 miles total

Lots of thinking to do about pace.

20 miler on tap for tomorrow.
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Re: Training or Something Like It

Post  Kenny B. on Sat Sep 24, 2011 6:12 pm

I'd say that was a dam good race without racing all out! Congrats on 2nd in AG!
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