Tuesday, July 26, 2011

Marathon Training (Week 3)

Another week for the books. This was a down week and felt really nice to recovery all throughout the week. I got a good 60 hours of sleep this week, and still managed to get some work done towards my Master's Thesis. This week only had one real workout on the track, and an "easy" long run on sunday. All and all, it was a good week and now I'm already into full swing towards another "up" week.

Mon - off day
Tue - am. 10 easy / pm. 8 easy
Wed - am. 12 easy / pm. 4 easy
Thur - am. 10x1000m (3:09, 3:07, 3:06, 3:07, 3:03, 3:05, 3:02, 3:00, 2:59, 2:54) total 14 / pm. 4 easy
Fri - am. 12 easy / pm. 4 easy
Sat - am. 9 med / pm. 6 easy
Sun - am. 21 med/easy

Total: 104

Sunday, July 17, 2011

Marathon Training (Week 2)

Well... another good week under my belt. This week topped out at 122 miles for the week for the 2nd week of this 18 week cycle (that's a lot of "week" words in there). It seems to be going very well with my trusty Daniel's Running Formula at my side, along with the support of our Dukes Track Club runners! This week, aside from miles, were two major workouts: 10x800 meters with 400m jog recovery on Thursday, and a Long Run with 5x1 miles at Tempo pace/effort; since we're at altitude, on sunday.

The 800's went well as we averaged 2:23.8 starting at 2:30 and coming down to 2:15 for the last one. Then friday came, and a couple of us decided to head up to Taos for a nice midday run through the busy tourist ski town. It was hot, and none of the trials were open as Chris Peverada and I ran on some side roads. Unfortunately, this side road took us straight towards the Taos Pueblo. Once we got to the entrance of their Pueblo with a Native Taos Pueblo Indian directing traffic and collecting money for parking, we decided to turn around and head out. But, we were quickly stopped, as we are not allowed to: walk, run, or ride bikes on the Taos Pueblo land. We had to wait 40 minutes for public transportation to take us off their "land". Once that ordeal was over, we finished our run around town and called it a day with only 8 miles in. I was livid! So, sunday finally came along and a decent group of us did our long run tempo workout. 20 miles total with a 4 mile warm-up before the fun began. Four of us worked together for about 3 1/2 of the 5 miles. The first one was hit in 5:29, then 5:23, 5:17, 5:17 and 5:08 for the last one. This was all done on the Bosque Bike Path by the river, so it was flat and nice. Once we finished our tempo, we ran 1/4 mile to make the total distance of 10 miles from where we started. We had a nice 10 mile cool down back to end the week.

All in all, it's another great week, with a recovery week coming starting on monday.

Mon- easy 10
Tue- am. easy 10/ pm. easy 8 w/4xstrides
Wed- am. easy 12/ pm. easy 6
Thur- am. 10x800m total: 11 / pm. easy 8
Fri- am. easy 8 / pm. easy 10
Sat- am med/easy 11 / pm. easy 8
Sun- am 2o miles w/5x1 miles @ tempo w/1min rec.

Total: 122

Wednesday, July 13, 2011

Marathon Training 18 weeks till NYC (week 1)

So, last week was a great week of training with some good workouts in it. I had to reassess my mileage plan since our new roommate Chris Peverada moved in with an all time high mileage count of 229 miles for a week. So, I had originally planned my peak mileage to be 120 miles with my first week of marathon training at 95 miles... That changed in mid week. I had one track session of 16x400m on thursday and a long run with 4x2 miles at tempo pace/effort. I increased my easy runs and got to 118 miles last week for my first week of marathon specific training.

It felt pretty good as I was only going to hit that mileage 3 times during my previous marathon plan. This plan is going to be great with a few half marathons leading up to NYC marathon! I'm hoping to hit the OT marathon qualifier in either a half or in the full this coming fall. We shall see how it pans out as I'll try to post weekly reflections on my training. As of now, its going well, and I already feel strong. Looking to run very fast this coming fall, thanks to Jack Daniels the PhD. guy, not the drink. His training has influenced me, and my 18 week build up for New York City is based on his running formula.

Sunday, June 12, 2011

Another Crazy Week

Well, after a decent track workout on Tuesday, I was ready to put in a hard effort on the trails for a half marathon in Pagosa Springs, Colorado. This was looking like a pretty good week, with a tune-up speed work at the UNM track. Just some 400's in 65 seconds, and the rest of the week as mileage leading up to Saturday's race as a Tempo effort, since it will be on the trails.

So, after not having class on Friday, my roommate Loren and I head up to Colorado to camp, race and meet some nice mountain folk. A nice 4 hour drive and we are in Pagosa Springs checking in to receive our race packet. After that, we head out of this quaint little town towards the race start, and park my 4Runner at the designated trailhead for an easy 8 miles on the course. The altitude is at a lush green 7300' with lovely pine trees and single track trails heading up to about 7800' to where the cows are at pasture. We run easy, spotting a few wild creatures on the trail, and hope to see some Turkey, since the name of the half marathon/marathon is the Turkey Track Marathon and Half Marathon. But, none are spotted. We turn around and head back to my truck to get the camping gear, as we are going to set up camp by the start on a nice little snipers hill... Once that's accomplished, we head back to town for dinner.

We narrowed it down to two options for dinner, (1) go to the pre-meal dinner for ribs and pasta at a outrageous tourist price, or (2) head to the grocery store and pick up provisions for dinner and post race munches. We decided on the latter, and grabbed a bunch of grub for a reasonable price. The next few decisions would turn this trip into a crazy adventure...

We had the food for dinner, but needed a place to eat. So instead of just eating in the parking lot, we found an open pasture. We finished up our meal, and had to find a place to dispose of our trash. The most logical place would be the nearest gas station. We see one a discription cross the highway and head through the intersection. This is where some; for lack of a harsh description, women, coming from the opposite lane decided to turn her car directly at us and slam into my driver side door and wheel well! She had no turn signal, and zero thought of braking as she haphazardly struck my vehicle. The police showed up instantly, and took a report, as they suspected her of being under the influence, as her last known location was a restaurant bar. Luckily, no one was hurt, but I'm sure she just didn't know what the hell was going on, since her drunken ass stayed in the car for over 30 minutes as she complained that she's on new medication for her high blood pressure. Anyways, the police wrote her a ticket for negligence, and who knows what else.

After that ordeal, my truck got towed to a auto shop at around 11pm. The damage was a busted up driver side fender, a door that won't shut all the way, and for some apparent reason, my rear tire blew up and deflated. So, I needed realignment done to the front tire, and a spare tire on the back. I would make due with the door. We were out of there and barely driving back to our campsite by midnight. I parked my truck were the start would be, and we hiked up to hill to the tent for a brief nights rest before the race.

About 6 hours later, we woke up to race volunteers setting up and rocking out to some music. We broke down the tent and marched down the hill in plain sight as the early race participants and volunteers were snickering as we packed our gear back into my beat up looking Toyota 4Runner. By the scrutinizing eyes scanning us and the damage of my truck, all they needed to see was our New Mexican license plate to make sense of the entire situation. Once that ended, Loren and I warmed up and got ready for the race to start.

Once the signal for us to start occurred, we headed up the longest hill of the entire race within the the first mile. I took over the lead and kept it all the way to the first aid station at around mile 4.8. I kept looking at my watch and to figured out my pace as I made it to the aid station. With the hill and the gradual downhill and other slight hills, I figured I would be around 6:10 pace or so and be at the aid station in around 30 minutes. And I was there as estimated. This is where things continued to worsen for me. I was suppose to make a turn to start a loop, but missed it and ran off towards the Full Marathon course. I didn't see any markers until it was too late, and I was at the wrong aid station. At the time, I thought I was at the right station and asked which way to go, instead of asking them "is this the half marathon course?". They sent me off in what looked like the correct route, with landmarks described to me in detail. I kept running, and running, looking at my watch wondering when am I going to see some familiar trails? The watch kept ticking away well past my project time of around 1:20 for the 13.1 miles on trails. Once I got to about 1:26 I just figured this course could be much harder than I anticipated. But I finally reached another aid station. A full marathon aid station...

The volunteer there told me they've been looking for me and that the quickest way back was to follow the trail directly to the right heading south. I ask how far is it back and he told me "5 miles."! I had easily gone 13 miles at that point, and just figured this might as well serve as my long run... So I got on the trail and headed back to the finish. I was greeted with very apologetic race crew and congratulated me on winning the "30k race". It was pleasant to be back and see that Loren won as he was getting a massage. I knew, that if I couldn't win, at least Loren can win this thing! And, only after a few moments of refueling, I started to feel pretty tired. So, I stubbled back to my self reflection of a motor vehicle, as my truck looked the way I felt. Slightly leaning to one side, with a tore apart frame, a borrowed tire, and a look of satisfaction that it's finally over... but not quite. We still had the drive home, which was uneventful and windy. All in all, it was still a grand adventure, and Loren and I took home some hardware, as the winner received a small statue of a man running, made out of railroad iron stakes and Turkey looking feet! I got just got a Coke for my first experience of a trail half marathon!

Sunday, June 5, 2011

Another Week

I've finally got some decent mileage in and can't wait to get ready for a good marathon build up for the fall. I've only got the rest of this month to mess around with mileage and whatever races I feel like doing until I'll follow a specific Jack Daniels Marathon plan that I devised, which will not involve drinking heavily amounts of the Brand Whisky... I believe it's going to force me to train specially for the marathon and not allow me to venture off on another tangent of random races; which I've done in the past and ended a "season" on a marathon. This time, starting July, I'll just pound our marathon workouts, and the end goal will be a nice race finishing in Central Park in November.

Although, this week didn't go as well as I'd liked, I still got some good workouts in. The track workout on tuesday was a pleasant taste of some speed, which I haven't touched in a very long time. My tempo workout on friday was a little hectic as a large forest fire in easter Arizona created massive smoke inhalation throughout New Mexico. This forced me to save my lungs form inundating them with smoke, and move my tempo workout onto the treadmill. This wasn't something I was completely pleased about, but it was kind of nice to try something new. I just ran 6 miles at tempo effort, and it went really well as I started off at 5:40 and came down to 5:22. I averaged 5:34 pretty comfortably, and was very happy with that. Although, this hard effort would take its unknowingly toll on my long run on sunday with some of the guys. That long run was only 17 miles; the longest I've run since my injury, and by the time we hit 14 miles, I started to fade as the rest of the gang started to hit their stride and drop some quicker miles on me. Nevertheless, I was still happy with it and will continue to increase my mileage as the USA Outdoor Championships approach.