Weekly Mileage: 25 (3 days)
Workout
10 mile run
Breakdown
Some semi major issues in my legs kept me from running a few days this week, but I made sure to get my long run in today. I went out Cooper St and Stoughtoun and then down 108 to 5 miles and back. The way back was awful, uphill from miles 5-6 and then into the wind from 7-9.
I still ran pretty hard on the way back, closing in 6:45 or so. I finished in about 7:10 average pace, which as I mentioned included some good hills and a lot of head wind. It wasn't too bad. That is a bit slower than I want to run on race day, but we will see.
I didn't feel any major issues with my knees or feet, which kept me from running the last couple days. so that was a great sign.
Shoes
Kayano 18
Next Up
This week included the last hard speed workout and long run of my training. This week will feature an easy 3-2-1 workout as my speed day and an 8-9 mile easy run as my long run. Next week just easy runs all week until race day. Should be ready to go.
I HOPE IT DOESNT SNOW 8-12 INCHES TOMORROW LIKE ITS SUPPOSED TO!!!!
Sunday, April 22, 2012
Thur. April 19 - Last Hard Speed Day
Weekly Mileage: 15 (2 days)
Workout
2 mile warmup
8x800 w/ 3 min. rest
1 mile cooldown
Breakdown
Feeling a little soreness in some spots on my legs and my feet, so I opted for a day off Wednesday and felt it was more important to get this workout in today than an easy day. I had to wait until dark to get it in because I wanted to do it on the track to stay off pavement and there was a lacrosse game in the stadium until about 8:15.
Long story short, it was hard. I wanted it to feel easy but still having not recovered as well from the 14 miler, it was not easy. I did the first one in 2:46 and felt like trash. I wanted them to all be in the 2:45 range, which made me nervous. It didn't help that it was totally dark in the stadium.
I focused and hit the next three in 2:44, 2:44, 2:42. I took a GU after the fourth one with some water and then tried to convince myself that I could do four more and not just two more. I got through the next one in 2:41 and then cranked out another in 2:41 as well.
I took an extra minute of rest before the last two and managed a 2:40 and a 2:36, closing the last lap in 75 seconds. It hurt, but I was strong and it showed me I have some pain threshold and some guts built up. 8x800 in that pace is hard and especially after such a limited time. I felt good when I finished.
Shoes
W/U and C/D in Kayano 18
Workout in Fastwitch 5
Next Up
We will see how some of the bumps and bruises feel tomorrow and go from there. Most important thing is a 10 miler this weekend.
Workout
2 mile warmup
8x800 w/ 3 min. rest
1 mile cooldown
Breakdown
Feeling a little soreness in some spots on my legs and my feet, so I opted for a day off Wednesday and felt it was more important to get this workout in today than an easy day. I had to wait until dark to get it in because I wanted to do it on the track to stay off pavement and there was a lacrosse game in the stadium until about 8:15.
Long story short, it was hard. I wanted it to feel easy but still having not recovered as well from the 14 miler, it was not easy. I did the first one in 2:46 and felt like trash. I wanted them to all be in the 2:45 range, which made me nervous. It didn't help that it was totally dark in the stadium.
I focused and hit the next three in 2:44, 2:44, 2:42. I took a GU after the fourth one with some water and then tried to convince myself that I could do four more and not just two more. I got through the next one in 2:41 and then cranked out another in 2:41 as well.
I took an extra minute of rest before the last two and managed a 2:40 and a 2:36, closing the last lap in 75 seconds. It hurt, but I was strong and it showed me I have some pain threshold and some guts built up. 8x800 in that pace is hard and especially after such a limited time. I felt good when I finished.
Shoes
W/U and C/D in Kayano 18
Workout in Fastwitch 5
Next Up
We will see how some of the bumps and bruises feel tomorrow and go from there. Most important thing is a 10 miler this weekend.
Thursday, April 19, 2012
Wed. Aprl 18 - Day Off
Ended up taking today off. It wasn't really planned, but my legs just didn't recover from the 14 miler Sunday like I was hoping, so after 8 miles yesterday I decided to go with my body and against my brain and take the day off.
Hopefully, things are feeling good tomorrow and the rest of the week will play out as follows:
Thursday: 8x800 at 5k pace
Friday: Easy 7-8 mile run
Saturday: Easy 5 mile run
Sunday: 10 mile run
10 miles seems like a pretty easy run now, considering all the 8-9 mile runs over the last couple weeks and the 12-14 mile long runs.
Next week the taper really takes form with nothing over 6-7 miles during the easy days, a simple shakeout 3-2-1 track workout and only an 8 mile long run. Then its smooth sailing race week with two off days and nothing more than six miles all week before the race Sunday.
Hopefully, things are feeling good tomorrow and the rest of the week will play out as follows:
Thursday: 8x800 at 5k pace
Friday: Easy 7-8 mile run
Saturday: Easy 5 mile run
Sunday: 10 mile run
10 miles seems like a pretty easy run now, considering all the 8-9 mile runs over the last couple weeks and the 12-14 mile long runs.
Next week the taper really takes form with nothing over 6-7 miles during the easy days, a simple shakeout 3-2-1 track workout and only an 8 mile long run. Then its smooth sailing race week with two off days and nothing more than six miles all week before the race Sunday.
Wednesday, April 18, 2012
WOW! Story by Becky.
Wow, I knew that Becky was doing a profile of me running in Bri's name for one of her classes, but I had no idea it was going to be that amazing. She took a bunch of photos, shot video of me and Bri and put it all together with a great story.
Please go over to her blog and check it out!
Becky's Blog
Thank you so much for doing this Becky. I am truly humbled.
Please go over to her blog and check it out!
Becky's Blog
Thank you so much for doing this Becky. I am truly humbled.
Tues. April 17 - Back at It
Weekly Mileage: 8 (1 day)
Workout
Easy 8 miles
4x100
Breakdown
Went out to Moraine and ran the first six miles with Becky at around 7:45 pace. Still definitely not feeling great after the 14 mile run on Sunday, but felt good to get out and shake out the legs a bit. Becky is a lot more fit than she thinks she is. I wouldnt have run much faster today if she wasn't there, but having someone to run with has been a blessing on some of these days. I finished my last two miles in around 7:00 pace on the cinder trail and closed with four strides.
Shoes
Asics Kayano 18
Bumps and Bruises
My body is feeling the toll of the last two weeks of really hard training, which is to be expected. I have easy runs all week this week with one hard workout, so that will be nice. Only a 10 mile run this weekend and then its full taper for two weeks until race day. I should be ready.
Other Junk
Snuck out tonight for a rare Tuesday night beer with Becky, who turned 22 at midnight. First time I have drank a beer on a Tuesday in a long time! But it was worth it to thank her for everything this semester. Happy Birthday Becky!
Workout
Easy 8 miles
4x100
Breakdown
Went out to Moraine and ran the first six miles with Becky at around 7:45 pace. Still definitely not feeling great after the 14 mile run on Sunday, but felt good to get out and shake out the legs a bit. Becky is a lot more fit than she thinks she is. I wouldnt have run much faster today if she wasn't there, but having someone to run with has been a blessing on some of these days. I finished my last two miles in around 7:00 pace on the cinder trail and closed with four strides.
Shoes
Asics Kayano 18
Bumps and Bruises
My body is feeling the toll of the last two weeks of really hard training, which is to be expected. I have easy runs all week this week with one hard workout, so that will be nice. Only a 10 mile run this weekend and then its full taper for two weeks until race day. I should be ready.
Other Junk
Snuck out tonight for a rare Tuesday night beer with Becky, who turned 22 at midnight. First time I have drank a beer on a Tuesday in a long time! But it was worth it to thank her for everything this semester. Happy Birthday Becky!
Monday, April 16, 2012
Final Push for Donations
Money Raised to Date: $1,335.00
With just under three weeks left until race day, I think there is still a great chance we can hit my lofty goal of raising at least $1,500 for the Mario Lemieux Foundation.
If anyone still doesn't know why I am running, or would like to make a tax deductible donation, visit the link below for more information.
http://www.active.com/donate/mariolemieuxfdn/jonholtz
With just under three weeks left until race day, I think there is still a great chance we can hit my lofty goal of raising at least $1,500 for the Mario Lemieux Foundation.
If anyone still doesn't know why I am running, or would like to make a tax deductible donation, visit the link below for more information.
http://www.active.com/donate/mariolemieuxfdn/jonholtz
 | ||||
| Me and Bri |
Sunday, April 15, 2012
Sunday April 16 - Catching up
Weekly Mileage: 44 (5 days)
Workout
14 mile run
Breakdown
This was my last really long run before the race, which is three weeks from today. It was about 80 degrees when I started running, so I knew the pace wouldn't match the effort. It it was around 60, I was hoping to go in the 7:05 range. I finished averaging 7:18 pace, which wasn't too bad. I didn't start until after 7 at night though, so the last three miles on the bike path were in total darkness. It was super scary, not something I will do again.
My feet are shot though. This is a new thing for me, as I never dealt with this when I ran before, but the balls of my feet are getting torn up every run over eight miles. They start burning and eventually become so painful I can't focus on anything else. I've tried three different pairs of shoes now and even more pairs of socks. I think I just need to have all the skin on my feet that is calloused taken off. Gross. On top of that, I got a big bruise on the arch of my left foot and I have no idea where it came from, but its so painful I can barely stand on it. I iced a few times tonight and I will have to monitor it closely, but a day off tomorrow is almost guaranteed now.
Shoes
Asics Gel Kayano 18 (these are new this week. super expensive, but way better than what I was wearing before)
Looking Ahead
I came through the half marathon mark tonight without pushing the pace in 1:36:11, which would have made me 232nd overall in the race last year. That's awesome considering my lofty goal at the beginning of this was to be top-250. On race day, I should be running at least 3-4 minutes faster than that if things all go to plan, which would be really impressive for just a few months of running.
Gu Time
Wanted to make sure I won't have any issues with eating during the race since I haven't done it in years, so I took Gu today. One about 20 minutes before I ran, and one at about the 10k mark. I went with the caffeinated ones because I was told they keep you sharper. I hate the taste and really dont like the consistency, but they go down smooth and don't give me any stomach issues so I think I am set there.
Catch Up
I have been super busy the last few days and have not posted, so I need to go back to Thursday.
Thursday's Workout
2 mile warmup
4 mile tempo run
2 mile cooldown
Breakdown
This workout went great. I finished the four miles in 24:48 for a 6:12 average, and I closed the last mile in 5:57. I felt fluid the whole time and I felt strong, even on the uphill parts of the bike path at Moraine.
Shoes
Warmup in Asics Kayano 18
Workout in Saucony Fastwitch 5
Cooldown in Kayano 18
Friday's Workout
Easy 5 mile run
No issues here just an easy run. It was real hot out, especially compared to other days this week, but it went fine.
Saturday
Well, I worked all day and didnt get done until almost 6, which made getting a run in hard. That, and the fact that old friends were in town that night that I really wanted to see. So, this turned into an unexpected day off. All in all, it's ok because I got the hard workout and the long run in.
That's all. Back at it this week. Come on foot please don't be really hurt!
Workout
14 mile run
Breakdown
This was my last really long run before the race, which is three weeks from today. It was about 80 degrees when I started running, so I knew the pace wouldn't match the effort. It it was around 60, I was hoping to go in the 7:05 range. I finished averaging 7:18 pace, which wasn't too bad. I didn't start until after 7 at night though, so the last three miles on the bike path were in total darkness. It was super scary, not something I will do again.
My feet are shot though. This is a new thing for me, as I never dealt with this when I ran before, but the balls of my feet are getting torn up every run over eight miles. They start burning and eventually become so painful I can't focus on anything else. I've tried three different pairs of shoes now and even more pairs of socks. I think I just need to have all the skin on my feet that is calloused taken off. Gross. On top of that, I got a big bruise on the arch of my left foot and I have no idea where it came from, but its so painful I can barely stand on it. I iced a few times tonight and I will have to monitor it closely, but a day off tomorrow is almost guaranteed now.
Shoes
Asics Gel Kayano 18 (these are new this week. super expensive, but way better than what I was wearing before)
Looking Ahead
I came through the half marathon mark tonight without pushing the pace in 1:36:11, which would have made me 232nd overall in the race last year. That's awesome considering my lofty goal at the beginning of this was to be top-250. On race day, I should be running at least 3-4 minutes faster than that if things all go to plan, which would be really impressive for just a few months of running.
Gu Time
Wanted to make sure I won't have any issues with eating during the race since I haven't done it in years, so I took Gu today. One about 20 minutes before I ran, and one at about the 10k mark. I went with the caffeinated ones because I was told they keep you sharper. I hate the taste and really dont like the consistency, but they go down smooth and don't give me any stomach issues so I think I am set there.
Catch Up
I have been super busy the last few days and have not posted, so I need to go back to Thursday.
Thursday's Workout
2 mile warmup
4 mile tempo run
2 mile cooldown
Breakdown
This workout went great. I finished the four miles in 24:48 for a 6:12 average, and I closed the last mile in 5:57. I felt fluid the whole time and I felt strong, even on the uphill parts of the bike path at Moraine.
Shoes
Warmup in Asics Kayano 18
Workout in Saucony Fastwitch 5
Cooldown in Kayano 18
Friday's Workout
Easy 5 mile run
No issues here just an easy run. It was real hot out, especially compared to other days this week, but it went fine.
Saturday
Well, I worked all day and didnt get done until almost 6, which made getting a run in hard. That, and the fact that old friends were in town that night that I really wanted to see. So, this turned into an unexpected day off. All in all, it's ok because I got the hard workout and the long run in.
That's all. Back at it this week. Come on foot please don't be really hurt!
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