Sunday, December 27, 2015

Carlsbad Marathon Week 11

8 comfortable - 12/21/15

And the beat goes on!  Or maybe 'no rest for the wicked'.  Or something.  Anyway after the first typically-creaky mile it was straight up and down hills so I guess that got me going and by the time of the second half of this run, which is pretty flat, I was just cruising along.
Pace was fast but felt strangely comfortable for a little while at least.  Not sure where this run came from.  Hope I have enough left in the tank to basically do this exact same run tomorrow but maybe a touch faster.  We Shall See.

6 strength - 12/22/15

I had been doing these 6 fast total, but on the schedule today was actually 3x2, but I ended up doing 2x3 with a mile warm up and cool down.  Was going too fast so was happy to take a 2:30 RI after the first block - the second block was tough and was happy to have a couple stops at lights to catch my breath.  Did I mention REST DAY tomorrow???
Oh yeah, it was WET and RAINY for fun too.  That made things slightly more interesting.
But what's SUPER CRAZY is the run today and yesterday were the EXACT SAME DURATION (1:02:22) - WOW!!!  That was totally unplanned - crazy!!!

REST - 12/23/15

Sweet, sweet rest.

10 tempo - 12/24/15

First 10 mile tempo - went pretty good!  Fortunately my friend paced us perfectly keeping us ~7:35mm and was able to get in a fast mile for the last one (6:46mm) and it all went surprisingly well.  All on the Carlsbad Marathon course.  Was very happy with this run.

7 comfortable - 12/25/15

Wasn't sure what I was going to have for this one - no one out on the streets due to xmas morning.  Went faster than I thought I would especially with a lot of elevation - was happy with this but tired.

8 comfortable - 12/26/16

Some needed trail running with my buddy - felt faster than the 8:15mm but need to keep it reasonable for my last long run tomorrow.  Cold out.

16 long - 12/27/16

Did not know what I would have for this as it's been a looong week - lots of running plus xmas and family and eating and drinking.  Did this as a marathon practice - thought I try to take a gu before starting and that didn't work out very well.  Stomach felt no bueno for the first 6ish miles.
Took first gu at 6.5 with a swig of water and then felt much better.  Felt very good from mile 6-10.  Took second gu at 12.6 at a drinking fountain that had NO WATER - bummer!
Was able to finish reasonably strong with no water - the only water I had was one gulp with my gu at mile 6.5 which was unfortunate.
At mile 16 I just stopped (was only supposed to be 16 anyway) but had thoughts of maybe going longer - maybe could have but didn't want to push it as my average pace was already much marathon pace for the 16.
In fact after this run I think 7:40mm (my average for this run) sounds about right for my marathon pace.  If I can do 16 at 7:40mm not tapered I should be able to hold that for a well-rested marathon?  Also was happy to see my average heart rate for this run was 149bpm which is right at what it needs to be for the marathon I think - that's about 80-85% of my max HR and hopefully what I can hold for the marathon.
Welp we are going to find out!

Recap and Next Week

Welp this was the final 'big week' - just a hair over 60 miles this week and it all went pretty well overall.  With 3 weeks (!!!!) to go before the marathon I may have finally found my marathon pace so that's nice!
Next week is 4x1.5 fast on Tuesday, 10 mile tempo Thursday, and 10+10 Saturday and Sunday - sounds almost reasonable.  I need to start recovering and tapering so it's more important that ever to get the paces right for ALL of the runs from here on out.
We Shall See!

Monday, December 21, 2015

Carlsbad Marathon Week 10

6 easy - 12/14/15

After the first couple miles (especially the first one) went by very creakily this run actually felt pretty good.  It was pretty breezy and cool out so that certainly helped plus went a new way for several miles so that may have helped too.
Good to get the blood pumping and hopefully be ready for tomorrow's fast 6.

6 strength - 12/15/15

Probably not the smartest move but just went for it - not quite all out - but went pretty hard.  Thought I'd get close (or best) my 10k PR but did realize is was 41:25 (Dec. 2013) until after I finished and looked it up.  I went 41:40 today - had I known it was 41:25 I might have pushed it further but probably for the best as this was plenty fast.  According to 'the plan' this was supposed to be 3x2 with a 800m RI.
I really need to get my paces right pretty much starting NOW.   I don't think running a 6:42mm 10k is really going to help my marathon in 4+ weeks at this point.

REST - 12/16/15

Wow this is the fastest day of the week.

9 tempo - 12/17/15

The last of the 9 miles tempos - sure going to miss them.  Up in NoCal for this one - nice and chilly outside.  Really tried to keep it reasonable - I knew I was going a bit fast so tried to slow it down a bit miles 7 and 8 but was happy a speed back up a bit for mile 9.  7:09mm average is of course too fast.  SO starting NEXT WEEK with the strength 6 and the tempo 10 (OMG) I WILL cut those times down to something much more reasonable.

6 comfortable - 12/18/15

Went too fast but felt ok and wanted to get it done - STAR WARS this afternoon!!

10 easy - 12/19/15

This was certainly not 'easy' with over 1500' of elevation BUT it was a fun run up and down with a NEW WATCH!  Hanukkah came a little late this year for it but it finally did how up - a shiny new Garmin 235 - no more having to strap on an external heart-rate monitor.  One less thing to keep charged and remember to bring to work - yea!!
So far I think it's more accurate as I haven't had the 'first 2 miles my heart rate is at 100% max' phenomena that I usually have with my Sosche Rhythm strap I've been wearing.
This new watch also has daily activity and sleep monitoring which is pretty cool.

12 comfortable - 12/20/15

This was an interesting run.  Was out at the neighborhood holiday party the night before and ate WAY too much junk and drank WAY too much beer so that was unfortunately.  This was supposed to be 10 but wanted to run a bit more on the Carlsbad marathon course including the 'big 'hill' up and down Palomar Airport Road so this ended up being 12.
Took a gu at 6 - as well as a bathroom break - so the second half of this run was significantly faster than the first half (not to mention the second half is almost entirely downhill).  The last couple fast mile felt ok.
A belated Hanukkah party tonight and then NO MORE heavy eating and drinking until AFTER the marathon!  With one month to go it would be nice to try to eat healthy food and avoid all (most?) of the garbage...

Recap and looking ahead...

Exactly 50 miles for the week.  Now things start getting serious - I think this coming week is THE peak week with 8 Monday, fast 6 Tuesday, rest Wednesday (also known as the fastest day of the week), a big TEN tempo Thursday, some amount of mileage Friday and Saturday with the Big 16 on Sunday.  
So TEN tempo Thursday, did I mention that?  I HAVE to hit reasonable paces for that and then figure something about the Big 16 on Sunday.  Did I mention xmas is Thursday with wife's family in town staying at our house this WILL be an interesting week!!

Monday, December 14, 2015

Carlsbad Marathon Week 9

8 comfortable - 12/7/15

Creaky at the start as usual.  This ended up being too fast - no excuse I just went too fast.  Was surprisingly warm out so not exactly what I was looking for but wasn't bad.  Need some serious rest and relaxation tonight for the fast 6 tomorrow.

6 strength - 12/8/15

Did a mile warm up for this one and I think that really helped in terms of being relaxed during the run and keeping my heart rate down overall.  Even though overall this was too fast and I could feel I was running fast it never got uncomfortable (well at the end going up the hill was not pleasant) and felt very doable.  Was supposed to be 3x2 with 800m RI but as usual so far since I can do the milage best just to do it all in one shot.  
Gloves were a good call this morning.  Did I mention REST DAY TOMORROW????

REST - 12/9/15

Wow these rest days go by WAY too fast.

9 tempo - 12/10/15

This was unfortunately something of a failure.  Went too fast - on a relatively flat course - and just could not get up the final half mile of the final hill at 8.5 miles so turned around and just ran the last half mile downhill.  
I basically just mentally psyched myself out of that last bit - I was pretty tired around mile 7 and starting thinking about the last hill so by the time I got half way up it I was mentally done (not to mention physically pretty beat up too.  So that was disappointing.  
I think the Big Lesson here is I need to slow down and find a marathon pace that is realistic.

6 easy - 12/11/15 

Really tried to keep this comfortable and under control which I think I mostly did.  The heart rate monitor I have is really all over the place lately.

8 comfortable - 12/12/15

Legit elevation on this one but tried to keep it reasonable.  Sorta like the hills better than just flat - certainly keeps things more interesting.

19 long - 12/13/15

This was supposed to be 16 but wanted to better practice goo and water strategy.  Grabbed my local sherpa and really kept the pace totally reasonable until pushing it a little at the end.  Had a 6 minute bio-break at 10.5 but this was a very reasonable run.  Goo'd at 7 and 14 and starting taking a gulp of water every mile starting around 15.  Worked out pretty well - all 19 on the Carlsbad marathon course including the bulk of the elevation (I think).

Recap and next week...

About 59 miles this week - only 5 weeks until the Big Day.  This week is really just the fast 6 on Tuesday and 9 tempo Thursday.  It really is becoming increasingly important to find a marathon pace!  
Although disappointed with the 9 tempo am encouraged that the 19 went pretty good.  On to Week 10!

Sunday, December 6, 2015

Carlsbad Marathon Week 8

11/30/15 - 6 easy

Back still sore and stiff and OMG the first couple miles (especially the first half mile) was a total joke.  I must have looked like a puppet or something creaking along trying to loosen up my back and legs and hell my entire body to be running again after the 16 yesterday.  Did not really feel into this run AT ALL until mile 6 when things finally got looser.  Ridiculous.  No idea what's going to happen tomorrow for 6 miles of fast.

12/1/15 - 6 strength

Nice and chilly out - low 40s I think.  Wore gloves.  That was good.  Back slowly getting slightly better - not quite as sore/stiff this morning.  Wanted to stick closer to 7:20mm but it was so cold out I was initially running just to keep warm.  This was hard no lie.  Tried to keep it under control and it was most of the time but I was pushing it for sure.  Did I mention REST DAY TOMORROW??
Was supposed to be 1.5x4 with 800m RI but it was too cold to slow down.

12/2/15 - REST

Sweet glorious rest.  Back still sore and stiff but it is improving slightly each day.  Already afraid of tomorrow's tempo 9.

12/3/15 - 9 tempo

No lie this was tough in spots.  Lots of up and down the first half of this run plus up a legit hill at the end really kicked this one up a notch.  Fortunately running with a friend who did a great job of keeping us (close!) to on pace.  Still a tad quick which was good because I don't think I'd be running another 15 miles at that pace on that route!  As always, glad to have that one in the books.

12/4/15 - 6 easy

This was -not- easy!  The time in strava is off - it marked me for the first mile maybe .2 mile before an actual mile.  Think maybe the rest of the miles are correct as somehow the total milage is correct around 6.4.  Definitely felt this one and did not mean to go fast - was surprised at the paces if they are correct which I don't think they are.  Need to slog through 10/10 this weekend.

12/5/15 - 10 long

The (early) morning after our company Holiday Party wasn't really sure what (if anything) I was going to have to this one.  My friend wanted to run up the local high spot like we did 2 weeks ago but this time the switchbacks instead of the fire road that goes straight up and almost killed me.  When I first woke up hung over I thought 'no way' but 30 minutes later I was out the door.
So this actually turned out to be pretty fun.  The trail up is still plenty tough and needed several stops but the view at the top is fantastic and the run down is really fun.
About 1200' elevation for this one - happy to have survived.

12/6/15 - 10 easy

After yesterday really wanted to do something nice and flat.  So did a boring run along the beach (well you can only actually see the ocean for maybe a mile even though we were running right next to it - there are houses and hills and trees blocking the view most of the time.  Anyway started at the southern most tip of Calrsbad Marathon route and headed south 5 miles and back.  Ponto to the Kook and back if that means anything to ya.

Just about 50 miles for the week - next is week is pretty much more of the exactly the same.  Fast Tuesday, Tempo Thursday, and then 16 long Sunday.  Cannot believe the marathon is like 7 or 8 weeks out.