Sunday, September 21, 2014
Got in two really great workouts this week. It was a busy week at my real job (at UMass Lowell) and I felt a bit tired from non-running related activities. However, I had to get in 2 key workouts this week: the progression run and the 16 mile tempo. The progression run was great. Goal was to run about 90%MP for first half (slightly sub 6:00 per mile) and then run the last 5 miles at roughly Half Marathon pace (about 5:00 per mile for me). I ran about 45 seconds faster than the same exact workout before Boston Marathon 2014. It provides me with a huge boost of confidence knowing and feeling in much better shape. On Saturday, the plan was to run between 5:15-5:18 per mile for 16 miles. I was a bit nervous because of lack of sleep/rest and I had to be done warmed up and start the tempo at 6:30am, a bit earlier than I'm used to work out.. However, I'm glad to say this was by far the best and smoothest MP tempo run I've ever done. It felt great clicking off some sub 5:10. I ended up running about 1 minute 40 seconds faster than the same tempo before Boston Marathon. Looking forward to a "medium" week next week, followed by an easy week.
Sunday, September 14, 2014
Sunday, September 7, 2014
Monday, September 1, 2014
Very happy with the workout on Wednesday, about a full minute overall faster than I did in my Boston block. These type of workouts can really stay in your legs for days. With a weekend race approaching, I took a day off to allow injury prevention, proper rest and recovery. I was happy with my win and effort at the USATF-NE 15k hosted by GMAA in Burlington, VT. Knowing that it was a bit humid and windy, my goal was to sit in the pack through at least 6 miles and make a good move at the end. I closed the last 4 miles at a good pace and felt like I had more at the finish. It's getting close to TC Marathon but I still have some more key workouts to get in. I feel good about where my fitness is right now. Need to stay on top of the little things.
Sunday, August 24, 2014
This was an OK week that could've been a little better. I wanted to get in another workout mid-week but experienced some slight shin pain. Instead of pushing for the workout, I just stayed smart and listened to my body. Eventually the shin pain went away. I was a bit nervous because it felt similar to the shin pain that cost me 6 weeks of training in May and June, different leg though. On the positive side, very happy with both the 5k effort (goal was about 15 flat) and the 20 mile tempo (goal was about 1:50 flat). Really looking forward to the last one-third of this marathon block. This week I will be racing a 15k race in VT. I will most likely go into the race a bit tired but it will be interesting to see what kind of pace I can hold. Anything sub 5 flat would be solid.
Monday, August 18, 2014
Another solid week of training. I had to cut back on racing this weekend to be able to fit in workouts and recover. Feeling very good about where my fitness is at with 7 weeks to go before Twin Cities.
Sunday, August 10, 2014
Sunday, August 3, 2014
This week I had 2 races lined up: The Newburyport 10 mile (goal was sub 51min or win) and the Ibero American Games track 5k (goal to just run hard and try to place as high as possible). The 10 mile was decent. My initial goal was to run 51 but also contest for the win. I was 2nd, but could've probably ran much faster if I didn't try to go for the win and chase down the 1st place guy from the gun. It cost me at least 20 seconds based on how I felt towards the end of the race. However, I'm glad I "went" for it. Sometimes I feel that it's good to try new race tactics and learn from them. Compared to during this time in my last marathon block, I am doing good in terms of fitness schedule. I ran a bit slower at Amherst 10 miler (50:56) during similar training period. This 10 mile race provides me a good indication of where I'm at before I start the big marathon workouts in August.
Next up was the Ibero-American Games track 5k in Brazil for which I was to represent Cabo Verde. Unfortunately, there were some visa problems and I never got to leave the airport in Sao Paulo. I'm not going to too much into details here, but lets just say it was a pretty exhausting trip.It took about 58 hours of either being in an airplane or airport, costing me to full days of training. I'm going to "think" of this is as my down week and keep plugging along. August is going to be a big month for training. Lots of MP intervals and tempos which are my favorite.
Sunday, July 27, 2014
Great week of training. Had a really good balance of mileage and workouts. Looking for another 5-6 really good weeks like this. The alteration workout felt excellent. It provided a good mix of "speed" and endurance. Next time I'm going to try 600/1000 and increase a few more miles on that workout. About 9 weeks to go until Twin Cities. Next week I will be racing a 10 mile on Tuesday and then a track 5k in Brazil on Sunday. I'm going to use them both as hard workouts and not really change much from my marathon plans.