Running Week in Review – 8/20/06

This was a very tough week of training. I had a speed workout of four one mile intervals on Wednesday 8/16/06. All four invervals were under 6:30/mile pace.

On Saturday 8/19/06, I ran the annual Maple Heights High School (located in Ohio) cross country Alumni race. Each year the current cross country team runs against the cross country alumni. I ran the 2.1 mile course in 13:07 (6:14/mile pace). I finished in fourth place behind three current team members.

On Sunday 8/20/06, I ran my long run of 20.1 miles at a 8:31/mile pace. This run was very difficult. I am showing signs of a cold with a scratchy throat. I think the increased milage over the last several weeks has caught up to me. I hope this does not turn into a very bad cold since there are only six more weeks of training before I run the Akron Marathon. The good news the week starting 8/21 is a recovery week.

Mileage for the week was 41.8

Year to date mileage is 851.6

Running Week in Review – 8/13/06

This was the first of two weeks with longs runs at the end of the week.  Last week was a recovery week.  The increased mileage is really wearing on me.  The long run on 8/13/06 was 17.2 miles at a 8:14/mile pace.  I rested the day before the long run and felt good for the run.

I ran 538 miles on my Asics Gel Nimbus VII shoes (starting using them on 3/31/06) before replacing them on 8/13/06.  The Nimbus VII is one of the most comfortable shoes I have ever worn.  I replaced the shoes with another pair of Nimbus VII.

Mileage for the week was 43.1

Running Week in Review – 8/6/06

There are only 49 days until I run the Akron Marathon. My highest mileage weeks will be the next few weeks. This was a recovery week. I am glad I did not have any long runs this week. The temperatures were above 90 degrees for most of the week. I ran early in the morning to catch some relief from the heat. At the end of the week I traveled to Vaughan, Ontario Canada to attend a wedding. I was able to run while I was out of town. Overall, I felt good. The added mileage is starting to wear me down.

• Tuesday 8/1 – 5.1 miles – 44:15 – 8:38/mile pace – 75 degrees and 84% humidity – run started at 5:14am – Humdity was very high – Very uncomfortable
• Wednesday 8/2 – Strength workout at home
• Thursday 8/3 – 5.1 miles – 42:47 – 8:22/mile pace – 78 degrees and 67% humidity – run started at 5:21am
• Friday 8/4 – 10.3 miles – 1:25:23 – 8:15/mile pace – 69 degrees and 70% humidity – run started at 5:42am
• Sunday 8/6 – 9.3 miles – 1:16:38 – 8:11/mile pace – This was run in Vaughan, Ontarion Canada as mentioned above

Mileage for the week was 29.8 miles

Running Week in Review – 7/30/06

The week ended with the first of three 20 mile long runs in preparation for the Akron Marathon on September 30th. I ran the long run today and it was very muggy. I started running at 5:40am and the temperature was 74 degrees with 77% humidity. The early start helped because by 8am the sun was very warm. The humidity just drained all my energy by mile 16. The good news is this should be about the extreme in Cleveland, Ohio summer temeratures so early in the morning. Typically in the summer the overnight temperature is in the 60’s. I am glad to have this long run behind me.

Earlier in the week I ran one mile repeats for my speed workout. I was very satisfied with the pace. Each of the three one mile repeats were under 6:30/mile pace. Next week is a recovery week.

• Wednesday 7/26 – 7.1 miles with mile repeats – 57:56 – 8:05/mile pace – 82 degrees and 35% humidity
• Repeat 1 – 1.01 miles at 6:28 pace
• Repeat 2 – 1.02 miles at 6:24 pace
• Repeat 3 – 1.02 miles at 6:13 pace
• Thursday 7/27 – 7.4 miles – 1:04:20 – 8:37/mile pace – 77 degrees and 65% humidity
• Saturday 7/29 – One hour of weights at the YMCA and an easy run – 4.1 miles – 35:30 – 8:39/mile pace – 79 degrees and 72% humidity
• Sunday 7/30 – 20 miles – 8:40/mile pace – 74 degrees and 77% humidity – run started at 5:40am

Mileage for the week was 38.6 miles

It is Official – Registered for Akron Marathon

It is official, I have registered for the Akron Marathon on September 30th. This will be my second marathon. My first marathon was the Cleveland Marathon in 1999. My time was 3:46:48. The goal for the Akron Marathon is to run under 3 hours and 45 mintues.

The race is sponsored by Road Runner high speed online.

Week in Review – 7/23/06

This week was a good week with a tempo run and a 17 mile long run. All runs this week felt good. No major pains or lingering soreness. This is good news since next week ends with my first 20 mile long run. I felt very good on my 17 mile long run today and have decided to run the Akron Marathon on September 30th. I have been considering this for the last few weeks. I wanted to see how my summer training progressed before I entered the race.

• Wednesday 7/19 – 7 miles – 4 miles were at tempo pace (4.01 miles in 27:52 at 6:57 pace) – 88 degrees and 28% humidity
• Friday 7/21 – 8.2 miles – 1:05:36 – 7:58/mile pace – 81 degrees and 38% humidity
• Saturday 7/22 – One hour of weights at the YMCA and 3.2 miles – 28:28 – 8:51/mile pace
• Sunday 7/23 – 17.1 miles – 2:19:17 – 8:08/mile pace – 59 degrees and 86 percent humidity – run started at 7:20am – I pushed the first half of the run. My times running below an eight (8) minute mile pace. I was feeling a little tired the last few miles, but overall I am very satisfied with an 8:08/mile pace. This provides some direction on my pace strategy for the upcoming Akron Marathon.

Mileage for the week was 35.5

Week in Review – 7/16/06

The week ending 7/16 was a recovery week of training. My long run this week was 9.2 miles compared to my 15 mile long run last week. I really needed this recovery week. My body required a bit of a rest to prepare for the next two tough weeks of training. The next two longs runs are 18 (7/23) and 20 (7/30) miles. If I can complete these two runs, I will signup for a fall marathon. This would be my second marathon. My first marathon was in 1999. I am very excited about running a fall marathon.

• Wednesday 7/12 – Easy run – 6.9 miles – 56:08 – 8:03/mile pace – 75 degrees and 83% humidity
• Friday 7/14 – Easy run – 7 miles – 59:00 – 8:22/mile pace – 83 degrees and 48% humidity
• Saturday 7/15 – One hour of weights at the YMCA and an easy run – 5.5 miles – 47:51 – 8:40/mile pace – 75 degrees and 70% humidity
• Sunday 7/16 – Easy long run – 9.2 miles – 1:19:27 – 8:36/mile pace – 66 degrees and 81% humidity (started run at 7:06am to avoid the 90+ degree high temperature predicted for the day)

Mileage for the week was 28.6 miles.

Weekend Review – 7/9/06

Last weekend was my first scheduled long run (for my fall training) over 12 miles. My long run was 15 miles. I completed the distance without any major problems. Toward the end of the run the bottom of my left foot started to hurt. This is probably due to not being used to this distance. My feet will just have to get used to this distance. Also I have run 380 miles on my current pair of shoes. I will be replacing the shoes at 500 miles.

• Friday 7/7 – Easy run – 6 miles – 51:03 – 8:31/mile pace – 80 degrees and 26% humidity
• Saturday 7/8 – One hour of weights at the YMCA and an easy run – 4.1 miles – 35:25 – 8:34/mile pace – 80 degrees
• Sunday 7/9 – Long run – 15 miles – 2:06:07 – 8:22/mile pace – 62 degrees and 73% humidity (started run at 7:01am)

Mileage for the week was 32 miles.

Strong Tempo Run

My tempo run yesterday went well. The temperature was 70 degrees and 33% humidity. Excellent running weather for summer. I started out running a 1.3 mile warmup and then the tempo miles.

Total distance – 6.9 miles
Total time – 54:14
Tempo portion of the run – 3.03 miles in 20:41 at a 6:49 per mile pace

The tempo pace was about 20 seconds faster than my half marathon pace. I plan on running this pace for a longer distance in future tempo runs, but I have a good speed base in preparation for the fall racing season.

Looking ahead to the second half of 2006

My running in the first half of 2006 was very positive. I completed two half marathons, a 5K and a 5 mile race. I also completed a stair climb for charity (42 stories in 6 minutes and 30 seconds). My total running mileage for the first six months of 2006 was 584 miles.

Looking ahead to the second half of 2006, I have started to increase my mileage after recovering from my last half marathon on 6/10/06. If I can work through the long runs during the summer months, I would be in shape to possibly run a marathon in the fall. I have not signed up for any fall races. I will see how training progresses over the next six weeks before I sign up for a fall race.