Week Fourteen: Sunday (The Long Run)

The Professor and I hit the lake for a couple of ten-mile laps. Scheduling conflicts pushed it to a Sunday run, instead of the usual Saturday.  Weather was chilly at the start, and the wind coming of the lake was brutal at times.  We had a solid run--pace was good and we finished strong.  This was the apex, in terms of long runs.  The next time I feel like this is mile 20 of the marathon.  Now begins a tapering process that will supposedly get this author to the starting (and finish) line ready, rested and injury-free.  Three-weeks out.

Time: 3:26:25
Distance: 20.39
10:07 avg. min/mile
Temp: 60 degrees Fahrenheit

Week Thirteen: Friday

A rare afternoon run to end the week. (No long run this week, as it is set for Sunday.)  It's been months since I got to run in the daylight...with sunglasses, no less.  Pace was up a bit from previous runs.  Still could go a bit faster, especially in the middle miles, where I have a tendency to "get lost" and slow down a bit...Gained another pound this week!

Time: 1:34:34
Distance: 10.61
8:55 avg. min/mile
Temp: 73 degrees Fahrenheit

Total miles (week): 27
Total miles (training): 428
Weight: 186 lbs. (+1)

Week Thirteen: Wednesday

Back to sleeveless running, as the temps. were in the upper 60s this morning.  A scheduled ten turned in to nine and change.  Feeling the miles, but nothing over the top. 


Time: 1:25:11
Distance: 9.18
9:16 avg. min/mile
Temp: 66 degrees Fahrenheit

Week Thirteen: Tuesday

Chest and Tri with steam...whirlpool was out of commission due to maintenance issues. Hard workout.

Week Thirteen: Monday

Cool and foggy this morning with zero breeze.  Out the door at five bells for a slow, nuanced 8-miles of maintenance.  Took it slow as I was a bit stiff and sore.  Weights tomorrow and a 10-miler planned for Wednesday. 

Time: 1:22:16
Distance: 8.08
10:11 avg. min/mile
Temp: 55 degrees Fahrenheit

Week Twelve: Saturday

Cool with a slight breeze.  A relatively uneventful 14-miler to finish out the week, although I could have slowed down a bit.  Stashed the carbs at the half-way mark, as I learned my lesson from last week's near bonking.  Also, on the weight front, I miraculously gained two pounds this week, even after logging damn near 40 miles of roadwork.  OK, this week looks like an 8-10-10-21 adventure, which will be the highest mileage week of training (49), while Sunday's 21-miler with the Professor will represent my longest pre-marathon run.  Then it's all downhill until Nov. 20th...

Time: 2:16:29
Distance: 14.00
9:45 avg. min/mile
Temp: 60 degrees Fahrenheit

Total miles (week): 40
Total miles (training):401
Weight: 185 lbs. (+2)

Week Twelve: Thursday

Another chilly morning! Out the door after five again, so I had to cut the run short.  Did a slow eight and change as opposed to the planned ten. And, after twelve weeks of adhering to Mr. Higdon's schedule, I am OK with that.  A solid run nonetheless.

Time: 1:19.55
Distance: 8.23
9:42 avg. min/mile
Temp: 38 degrees Fahrenheit

Week Twelve: Wednesday

Headed out the door at five bells and was met by a breezy, 40 degree morning.  First run of Autumn with gloves and a cap.  Intended for it to be 10 miler, but ended up doing 9 and then calling it a day.  I'm almost positive that I can make up that mile somewhere down the line.  Another 10 on tap for Thursday...

Time: 1:26:42
Distance: 9.21
9:25 avg. min/mile
Temp: 40 degrees Fahrenheit

Week Twelve: Tuesday

Back and Bicep with an emphasis on the whirlpool and steam room. A wonderful way to start the day. And, yes, you should have come to the steam room!

Week Twelve: Monday

Is it Monday already? 8 and change to begin the twelfth week of training. I am definitely feeling it. Weather was cool and calm with temps in the high 50s. This week's overall mileage will be a net increase; however, the long run on Saturday will be a relatively comfortable 15.  Pulled out the box of cold weather gear, as a cold front is on the way.  It's the little things...definitely.

Time: 1:17:36
Distance: 8.27
9:23 avg. min/mile
Temp: 57 degrees Fahrenheit

Week Eleven: Saturday

Out the door just after 400 am for this week's long run.  Beautiful Autumn morning--60 degrees and no wind.  Improvised the route instead of traversing the same ground.  Stored the carbs, but did not get to them until mile 12.  Felt hammered after the run.  Depleted.  Week Twelve will look something like 8-10-10-15. 

Time: 3:08:27
Distance: 18.04
10:27 avg. min/mile
Temp: 60 degrees Fahrenheit

Total miles (week): 42
Total miles (training): 361
Weight: 183 lbs. (no change)

Week Eleven: Friday

Uneventful Chest and Tri workout--the second of the week.  Steam.

Week Eleven: Thursday

I totally slacked off today...slept in until 445 am and thus had to settle for a 7-miler instead of my planned 8.  Felt stiff until I started running and then fell into a natural rhythm early.  Solid run.  The 18-miler set for Saturday will be the second-longest run of the cycle.

Time: 1:05:21
Distance: 7.13
9:10 avg. min/mile
Temp: 54 degrees Fahrenheit

Week Eleven: Wednesday

Starting to feel it in my legs.  Today's 9 will be followed by 8 tomorrow.  Weather is perfect for running: out the door in long-sleeves, no wind, and a cool mid 50's.  The brutal cold weather runs with temps in the 20s and the unforgiving North wind that will make a believer out of one looms, just weeks away.  Until then, I'm trying to enjoy Autumn...

Time: 1:24:17
Distance: 9.12
9:15 avg. min/mile
Temp: 55 degrees Fahrenheit

Week Eleven: Tuesday

Chest and Tri workout followed by substantial whirlpool and steam room time.  The whirlpool-steam combo may be one of the most pleasurable things I get to do on any given day. 

Week Eleven: Monday

Left my shoes outside after Saturday's run only for them to be soaked with 24-hours of torrential rainstorms.  Perfect.  Pulled an old pair of 1226's out of the trunk that probably have close to 400 miles on them. Granted, it was probably psychological, but it felt like running in wooden clogs.  A little over 8-miles in wooden shoes is no way to live...

Time: 1:18:33
Distance: 8.30
9:28 avg. min/mile
Temp: 65 degrees Fahrenheit

Week Ten: Saturday

Dawn Patrol.  A 12-mile long run to finish week ten.  Out the door at 600 am (instead of my regular 500 am departure time) due to the second bottle of wine.  Overall a solid run...although I did feel like vomiting around mile six.  Did not stash any carbs on the route, but it didn't seem to make a difference. Stopped twice for water, though.  Moving the alarm back 30-minutes to 400 am, as the maintenance runs will be up to 9 and 10-miles in the next couple of weeks. This week's schedule will be 8-9-8-18.  I feel like I could run the damn thing tomorrow... 

Time: 1:53:37
Distance: 12.01
9:28 avg. min/mile
Temp: 65 degrees Fahrenheit

Total miles (week): 35
Total miles (training): 319
Weight: 183 lbs. (-1 lbs.)

Week Ten: Friday

530 am Back and Bicep workout with an emphasis on the whirlpool and steam room...

Week Ten: Thursday

Same route as yesterday, however, I reversed it today.  I know, living on the edge like a madman. An now to the weather: temps in the low 70s as I hit the pavement this morning.  Enjoying more sunlight towards the end of the run for the next month...and then we set the damn clocks back and it's pitch black again.  Sometimes I forget that I used to run in the daylight! To the gym tomorrow for the requisite Back and Bi workout. A 12-miler to finish out the week on Saturday. Next week it gets serious...again.

Time: 1:17:34
Distance: 8.11
9:34 avg. min/mile
Temp: 72 degrees Fahrenheit

Week Ten: Wednesday

The mornings have become a bit warmer. Temps back in the high 60s to low 70s as I head out the door. No complaints, mind you.  It is still optimum running weather.  Slowed down some on this one...

Time: 1:17:05
Distance: 8.08
9:32 avg. min/mile
Temp: 68 degrees Fahrenheit

Week Ten: Tuesday

Chest and Tri, whirlpool and steam to start the day...

Week Ten: Monday

Felt very, very old (older?) waking up this morning. Actually, it was, as always, the first three steps.  Saturday morning's long run probably had a lot to do with that. Let's hope that's it, right? Out the door at 500 am for 7 miles to begin the tenth week of abject fun...45 days out.

Time: 1:08:57
Distance: 7.00
9:51 avg. min/mile
Temp: 59 degrees Fahrenheit

Week Nine: Saturday

Out the door at 500am, instead of 430 like I had planned. Beautiful Autumn morning--50 degrees with a slight breeze out of the North. Stashed the carbs at 8 for a boost. Almond Butter and Honey pre-run for added energía.  Purposely slowed it down, as per Higdon's advice, but not as much as he recommends. Started getting giddy around 12...par for the course. Felt strong to the end. Next Saturday's 12 may seem anticlimactic...but will be tempered with the thought of 18 in two weeks.  Week Ten will see an increase of distance on one of the maintenance runs to 9-miles, so the schedule will look something like 7-8-9-12.

Time: 2:59:24
Distance: 17.01
10:33 avg. min/mile
Temp: 50 degrees Fahrenheit

Total miles (week): 39
Total miles (training) : 284
Weight: 184 lbs. (-3 lbs.)

Week Nine: Friday

The gym is virtually deserted on Fridays, which makes for a nice, peaceful workout.  Whirlpool was out of commission for repairs; the steam room is one of my favorite places on the planet.  Back and Bi.

Week Nine: Thursday

I like the back-to-back Wednesday-Thursday schedule, as it gives me a off day prior to Saturday's long run. Today's 7-miler was pretty much standard fare: great weather, decent pace and, most importantly, no confrontation with wildlife.  Weights tomorrow...Saturday's 17-miles is in the forefront of my mind.

Time: 1:04:27
Distance: 7.04
9:10 avg. min/mile
Temp: 53 degrees Fahrenheit

Week Nine: Wednesday

Eight mile dawn patrol. Temp in the low 50s. Loose dog the size of a small horse interrupted an otherwise beautiful run. He (or she) appeared to be quite upset with my early morning intrusion, so I changed course instead of risking a confrontation which I was sure to lose. Back at it tomorrow, Thursday.

Time: 1:14:40
Distance: 8.29
8:58 avg. min/mile
Temp: 53 degrees Fahrenheit

Week Nine: Tuesday

Weights, whirlpool, and steam...Chest and Tri.