Change in Plans

I’m changing my training schedule, because it appears I will not be able to run the half marathon in Gandia, Spain on 16 November as I had originally planned. I’m travelling back to Boulder, Colorado tomorrow for a full week of meetings. There’s simply no way I’ll be able to run the race next Sunday. I will need to pick another race. This is disappointing, but I’m happy I’ve been able to run 2 half marathons in training with decent times.

I’m still getting in runs where I can and expect to do so in Boulder. But it’s clear, with the 11 day trip to Croatia and Italy, my training routine is completely blown!

Saturday, 8 November 2008, 9:00am
Actual 5 miles at 7:56/mile pace + 1.5 mile slow jog
Good tempo work today – trying to improve my speed

Thursday, 6 November 2008, 8:45am
Actual: 4 miles at 8:08/mile pace + 2 mile slow jog
Decent pacing for my first run after returning from my family trip to Italy & Croatia

Another PR for Half Marathon

I’m finally getting around to updating the training log (my apologies because I have been travelling in Italy and Croatia the past week and a half). I’ve now run my 2nd half marathon in training (prior to leaving on the trip) and improved my total time by 1 minute and 42 seconds. Not bad.

Thursday, 23 October 2008
Actual: 4 mile EASY run at 7:57 pace
Plus 7 hill sprints to finish the run (in pouring rain!)
I combined the Easy and Tempo runs due to poor weather.

Monday, 20 October 2008, 7:30am
My second half marathon effort, just one week after the first one.
Actual: 13.1 miles = 1:50:41 (8:27 pace)

Mile 1 = 8:05/mile pace
Mile 2 = 7:51 (headed down hill outside of Javea)
Mile 3 = 7:46 (still going way too fast!)
Mile 4 = 7:57
Mile 5 = 8:22 (cramping started and continued for a couple miles)
Mile 6 = 8:40
Mile 7 = 8:48 (climbing up hill to Jesus Pobre)
Mile 8 = 9:14 (still going up)
Mile 9 = 8:17 (coming down hill now!)
Mile 10 = 8:19
Mile 11 = 8:13 (good pacing late in the game)
Mile 12 = 8:27
Mile 13 = 9:25 (slowed as I headed up el Montgo for last 0.25 mile)
Mile 13.1 = 12:07 (0.1 mile still going up el Montgo…ouch!)

“Cooled down” by walking another 0.25 mile up el Montgo. Felt great afterward considering the length of the run.

Friday, 17 October 2008
Actual: 4 mile EASY run at 8:12 pace

Thursday, 16 October 2008
Actual: 4 mile EASY run at 8:33 pace

New Personal Record for Half Marathon at 1:52:23

I’m still catching up for the training lapse last week. Today is normally an Easy run, but I made up my Long run from Sunday. And, to further punish myself for the poor training, I decided to run a full half marathon. I have never run this long (almost 2 hours), or this far (13.1 miles) in my life until today!

Tuesday, 14 October 2008, 8:45am
Target: 8 mile LONG run at 9:26/mile pace
Actual: 13.1 miles = 1:52:23 (8:34 pace)
Total ascent = 1,742 feet
Total descent = 1,881 feet
Woohoo! I set out today to run 11 or 12 miles to make up the Long run from Sunday. Felt great mid-run and decided to go for it and do a full half marathon. It’s my first ever! Here’s my splits:

Mile 1 = 8:16/mile pace
Mile 2 = 7:53 (headed down hill outside of Javea)
Mile 3 = 8:29
Mile 4 = 8:03
Mile 5 = 8:30
Mile 6 = 8:38
Mile 7 = 8:51 (climbing up hill to Jesus Pobre)
Mile 8 = 8:39 (still going up)
Mile 9 = 8:11
Mile 10 = 8:33
Mile 11 = 8:25
Mile 12 = 8:50 (running out of fuel – need more liquids)
Mile 13 = 9:51 (slowed as I headed up el Montgo for last 0.25 mile)
Mile 13.1 = 11:21 (0.1 mile still going up el Montgo…ouch!)

“Cooled down” by walking another 0.25 mile up el Montgo. Needed lots of water and Gatorade when I got back to the villa.

Week 4: Unplanned Break

It was bound to happen at some point. This past week I got off the training plan. My family went to Valencia for 3 days of site seeing and shopping. It was originally only going to be 2 days with 1 overnight stay in a hotel, so I didn’t take my running gear. Guess what happened…my schedule was blown to pieces! Clearly this is not acceptable.

Sunday, 12 October 2008, 5:00
Target: 6 mile TEMPO run at 7:55/mile pace (1 mile warmup and 1 mile cool-down)
Actual: 6 mile TEMPO at 8:01 pace
Sunday was supposed to be an 8 mile Long run. I made up the missed Tempo run instead. I came back on Sunday from Valencia and hit the road. Didn’t go great. It could have been much worse I suppose. But running at 5pm (instead of my normal morning runs), a lack of hydration, 90% humidity, and being loaded down from a couple beers at lunch all contributed to a sub-par effort.

Friday, 9 October 2008
Missed the workout. It was supposed to be a 4 mile Easy run. Skipped this workout.

Thursday, 9 October 2008
Missed the workout. It was supposed to be a Tempo run, which I made up on Sunday.

Tuesday, 7 October 2008, 8:45am
Target: 4 mile EASY run at 9:26/mile pace
Actual: 4 miles = 35:58 (8:59 pace)
Topped off the run with 6 hill sprints and a 0.25 mile walk up el Montgo.

Week 3 Recap: Increasing Mileage

Another good week, and I haven’t noticed any issues with the extra mileage. I know I’m cheating a bit on my 9 week half marathon program, but the running feels good (the 3 mile easy runs at 9:26/mile pace don’t seem like real workouts). Will keep an eye on my body to make sure I don’t cause any injuries. Midway through the program there is an easy mileage week to give the body time to heal and recover. Need to keep this in mind.

The Tempo work was consistent and better than the previous tempo run from 2 weeks ago. I lengthened the Easy runs and then added (5) 10-second hill sprints. The Long run on Sunday was my best run so far with great pacing.
Total miles for the week = 24.75

Sunday, 5 October 2008, 8:30am
Target: 8 mile LONG run at 9:26/mile pace
Actual: 11 miles = 1:36:09 (8:44 pace)
Ran to the west side of Javea, then thru les Valls (watching the old men harvest olives) all the way to the far side of Jesus Pobre (up to the old windmill ruins), then back down in the valleys, and finally straight up el Montgo. Great run this morning! It started out a bit cool, but quickly warmed up. I had a small cramp around mile 5, but ran it out by altering my breathing pattern. Pacing was great through the first 10 miles, then the last mile I slowed down considerably as I jogged, very slowly, straight up el Montgo to finish. That last 1/2 mile with 400 feet of ascent was very tough. Seems like my feet were hardly moving. I finished without any extra fuel in my bottles- needed one more bottle of Isotonica on my belt for this run. I also noticed my stomach “sloshing” around mile 10, which I think means I needed more liquids. All-in-all, it was a great effort…in fact it’s the longest I’ve ever run in my life!

Friday, 3 October 2008, 8:45am
Target: 3 mile EASY run at 9:26/mile pace
Actual: 4 miles = 35:45 (8:56 pace)
Cooler, slightly cloudy and humid. Added an extra mile onto the workout, then finished with 5 hill sprints and a 0.25 mile walk up el Montgo.

Thursday, 2 October 2008, 8:45am
Target: 5 mile TEMPO run at 7:55/mile pace (includes 1 mile warmup and 1 mile cool-down)
Actual: 5.5 mile TEMPO at 7:53 pace
Cool, breezy and sunny morning. Solid and consistent 3 mile tempo run at 7:43 pace then added a 4th mile at 8:24 (including a brief walk to take a drink and catch my breath) before I did my cool-down. Ran with water today, and I definitely missed the extra energy from the sugars in Gatorade.

Tuesday 30 September 2008, 8:45am
Target: 3 mile EASY run at 9:26/mile pace
Actual: 4.25 miles = 39:08 (9:12 pace)
Nice sunny morning. Topped off the run with 5 hill sprints and a 0.25 mile walk up el Montgo.

Week 2 Recap: Upping the Ante

Solid week #2. Decided to up the effort a bit vs. the basic half marathon plan since my body seems to be responding well to the exercise. Speed work felt hard, but good. Easy runs were supplemented with (4) 10-second hill sprints. The Long run on Sunday was a solid effort with increased mileage and more consistent pacing.
Total miles for the week = 22

Sunday, 28 September 2008, 8:45am
Target: 7 mile LONG run at 9:26 pace/mile
Actual: 10 miles = 1:29:28 (8:56 pace)
Based on the success of last week’s long run, I decided to extend the effort today by running all the way to Jesus Pobre. It was overcast, cool and breezy when I left. Felt strong, not breathing too hard, with good pacing throughout. Splits actually got quicker as I clicked off the miles. Finished the last 1.5 miles in a down pour running up el Montgo. Got home soaking wet and feeling good.

Friday, 26 September 2008, 11:00am
Target: 3 mile EASY run at 9:26 pace/mile
Actual: 4 miles = 36:45 (9:11 pace)
Standard 4 mile run. The weather was rainy and overcast, which allowed me to get started later than normal. Added an extra mile onto the workout, then finished with 4 hill sprints and a 0.5 mile walk up el Montgo.

Thursday, 25 September 2008, 8:45am
Target: 5 mile SPEED WORK = warmup + (2) 1 mile intervals (7:29 pace) w/ jogs + cool down
Actual: Completed full workout with speed intervals of 7:13 and 7:20
I felt like I was running fast, and it turns out I was (for me at least!). Was light on my feet and didn’t seem to be doing any heel strikes. Heavy breathing and very tired afterwards.

Tuesday 23 September 2008, 8:45am
Target: 3 mile EASY run at 9:26 pace/mile
Actual: 3 miles = 27:40 (9:13 pace)
Basic 3 mile run. Cool and overcast day. Finished the effort with 4 hill sprints and a 0.5 mile walk up el Montgo.

Monday 22 September 2008, 4:00pm
20 minute slow swim in the ocean at l’Arenal beach in Javea, Spain.
I’m not a swimmer, never have been. Although, being a long-time SCUBA enthusiast and wanna-be surfer, I am comfortable in the water. I have very poor form and breathing technique, but gave it a go nonetheless. Need to get some goggles if I start doing this more frequently.

Week 1 Recap: Solid Start

I just completed my first week in the 9 week build-up to the half marathon in Gandia, Spain in mid-November.  I feel really good about the progress. My first long run today, Sunday, was much easier than I expected.

Sunday, 21 September 2008, 8:00am
Target: 7 mile LONG run at 9:26 pace
Actual: 8.5 miles = 1:20:07 (9:25/mile pace)
Felt fantastic today! Left earlier than normal to run the first 5 miles with my running partner. The target workout today was a 7 mile run at a nice 9:26 pace. We covered the first 5 miles at a slightly slower pace – slow enough to talk and have a conversation. Discovered some new trails and off-road paths in Les Valls headed towards Jesus Pobre. We then parted ways, and I finished up alone with another 3.5 miles at a faster pace, around 8:45/mile. The slower pacing, earlier run time (not as hot), some new Spanish “Gatorade” called Isotonica, and a decent breakfast all contributed to a great run. I could have gone further, or faster…

Friday, 19 September 2008, 8:45am
Target: 2 mile EASY run at 9:26 pace
Actual: 2 miles = 18:45 (9:22/mile pace)
Super easy run. Finished the effort with 3 hill sprints and a 0.5 mile walk up el Montgo.

Thursday, 18 September 2008, 9:15am
Target: 5 mile TEMPO = 1 mile warm-up + 3 miles at 7:55 pace + 1 mile cool-down
Actual: 1 mile warm-up jog + 3 mile tempo at 8:04 pace + 1 mile cool-down jog
Late start. Very, very hot and humid. Super difficult to keep my pacing. The short walk I had to take to catch my breath showed as I missed my target pace by about 30 seconds.

Wednesday, 17 September 2008, 6:30am
Target: 2 mile EASY run at 9:26 pace
Please see the Running in the Dark post.

Running in the dark

I just got done with my first official workout in the 9 week, 1/2 marathon training program.  Had to get up super early this morning due to a jam packed schedule, which meant I left the villa at 6:30am in complete darkness, except for the moonlight.  Man was it dark!  Couldn’t see my watch, couldn’t see where I was going, couldn’t see all the farm dogs growling and barking at me, and the trucks certainly couldn’t see me on the very short stretch of road with high speed traffic.  I ran scared the whole time saying to myself there’s a whole bunch of reasons why I never run this early, ever!

Today’s scheduled workout was a super easy 2 mile run at a 9:20 pace.  I started with a 1/2 mile walk downhill.  Then began my jog.  I slowed down from my typical pacing and was hardly even breathing.  Ended up going a bit too slow though (at a 9:50 pace) because I couldn’t see my watch in the dark to know any better.  Which by the way, why doesn’t the Garmin Forerunner 305 have a light!?!?

Finished off with 3 hill sprints up el Montgo and a 1/4 mile walk up hill back to the villa.

Half Marathon Training Program

Now that my legs and lungs are back into the groove of running, I’ve decided to target a half marathon in Gandia, Spain in mid November.  It will be my first race over 10k.  To prepare myself, I’m using the training tool at Runner’s World that is based on the Run Less, Run Faster methodology.  Here’s my custom program based on a 9 week plan, with a 10k race time of 48 minutes.

The program is based on the premise that each run must have a targeted objective, followed by a rest day (where you should also do cross training) to allow your body to recover and repair.  The rest days are just as important as the run days, because they reduce the chance of injury and allow the body to heal.  A key premise of the program is also to avoid building up the weekly mileage, just for mileage sake, as the road pounding can lead to injuries.  But the cross training component should not be ignored, because it allows you to maintain cardio activity, avoid burn-out and reduce the high-impact stress.

There are 4 basic runs to the plan: Easy, Tempo, Speed and Long.  Easy runs are just that – short, slow runs.  Tempo runs are moderate length aimed at a consistent, targeted pace.  Speed runs improve your leg speed by running repeats of fast intervals with jogging recovery cycles.  And, Long runs are just that – long, slower runs designed to build endurance.

In addition to the  training program above, I’m going to supplement my Easy runs with some 10-Second Hill Sprints.  I live up a mountain, el Montgo, that I must climb up at the end of each run.  So it should be a natural thing to boost my leg strength and speed.

5 Miles Now

Just got back, still sweating in fact, from a great training run.  Perhaps my best one so far.  I got out on the road earlier today, around 8:45, instead of 10:00am.  The timing and cooler weather made all the difference in the world.  Didn’t even really need much water throughout the run…much better than being out under the hot, hot sun.

Monday, 15 September 2008 at 8:45am
Sunny, beautiful day, humid and about 70 degrees
5 mile run = 41:56 (8:23/mile)
1/4 mile warm up and 1/2 mile cool down
Felt strong today.  Enough leftover to jog, instead of walk, up the Montgo for my cool down.

Spent the weekend in Madrid and Valencia with the family – so had a break of 2 days, instead of the normal 1 day off.  The rest certainly helped my body recover and put in a good run on Monday.

Friday, 12 September 2008 at 8:30am
Slightly overcast, humid and cooler at about 65 degrees
5 mile run = 42:56 (8:35/mile)
1/4 mile warm up and 1/2 mile cool down (walked up the Montgo)
Started strong, no walking throughout, but pacing slowed at end.  Felt good afterwards.