August 29, 2012

Stepped out to temps in the low 60s for a nice five-mile run.  It felt almost chilly!  Finished strong, which put my pace right at nine-minutes per mile.  It would be wonderful (and highly unlikely) to run the marathon at that pace.  Thursday is an off day.  I have completely neglected my workout responsibilities at the gym!  Maybe next week I'll get a day of lifting in the books...and maybe not.  80 days out...

Time: 46:59
Distance: 5.23 miles
9:00 avg. min/mile
827 cal.
Temp: 63 degrees Fahrenheit

August 28, 2012

Another nice six-mile run in hot and humid conditions.  Patiently awaiting Autumn and cooler temps, but that goes without saying.  Felt slow and a bit stiff and my time reflected it.  Tuesday's run put me over 1,000 miles since I started using Runkeeper to track mileage last August.  Five-miles scheduled for Wednesday.  Saturday's 14-miles looms...

Time: 56.45
Distance: 5.97 miles
9:30 avg. min/mile
938 cal.
Temp: 75 degrees Fahrenheit

August 27, 2012

Kicking off the seventh week of training in hot and humid conditions.  A solid Monday run nonetheless.  Times are trending exactly where I would expect them--nine-minute miles.  Physically, I can feel it; however, no aches or pains at this stage.  Six-miles on Tuesday.

Time: 48:02
Distance: 5.19 miles
9:16 avg. min/mile
811 cal.
Temp: 75 degrees Fahrenheit

August 25, 2012

Out the door early to enjoy the shortest long-run for the foreseeable future.  In fact, the next single-digit long-run is an eight-miler the weekend before the marathon.  From here on out it gets serious, including two twenty-mile runs in October.  No gym days this past week.  This week's schedule: 5-6-5-6-14.  Thursday and Sundays are off days. 

Time: 1:28:49
Distance: 8.93 miles
9:57 avg. min/mile
1,405 cal.
Temp: 76 degrees Fahrenheit

Week Six Summary:
30 miles (148 for training period)
5 runs and 0 gym days
Weight: 198 lbs. (no change)

August 24, 2012

Dawn Patrol and an easy five and change in the books.  It was a beautiful, cool morning with the Police on the box. Reggatta de Blanc (1979) is one of my favorites.  Anyhow, Saturday's long run is nine miles.  I feel that this, the sixth week of Higdon's program, marks the end of the initial training period and a definite transition into harder training and longer miles.  Sunday is an off day!

Time: 48:45
Distance: 5.32 miles
9:10 avg. min/mile
837 cal.
Temp: 72 degrees Fahrenheit

August 22, 2012

Short Timer! Nice and cool yet again for a quick lap around the block...or so it seems.  Thursday is a complete off day this week: no weights.  Returning to the street for six and nine to finish the week.  I am feeling it, for sure...and it's just starting to get serious.  

Time: 34:13
Distance: 3.84 miles
8:56 avg. min/mile
600 cal.
Temp: 72 degrees Fahrenheit

August 21, 2012

Tuesday morning bliss...out the door early for a nice and easy five-miler.  Still having issues with the Runtracker GPS: the tried and true five-miles is now 4.48 miles.  I definitely have some obsessive-compulsive tendencies, but I'm not sweating it! Solid run in nice weather.  Hitting the trail again on Wednesday...

Time:41:46
Distance: 4.48 miles
9:20 avg. min/mile
707 cal.
Temp: 68 degrees Fahrenheit

August 20, 2012

Started this, the sixth week of training, off with a very cool (and very nice) 62 degree Monday morning run.  Will tweak the schedule moving forward by adding a day of running, yet will not be adding miles.  Let me explain.  Higdon's model has called for two three-mile runs a week-- since I would rather run six as maintenance, I have simply been combining them in to one six-mile run.  Next week he adds a mile each day, thus bringing the maintenance run to four-miles.  As the miles build, it seems more feasible (from a time management perspective, at least) to adhere to his schedule.  Thus, this week I will run 6-4-4-6-9.  Tuesday's gym day is devoted to the street from here on out!

Time: 55:56
Distance: 6.02 miles
9:18 avg. min/mile
945 calories
Temp: 63 degrees Fahrenheit

August 18, 2012

Out the door a few minutes after 500 am to get my long run for the week in the books before it became unbearably warm.  Stashed the carbs (Gatorade) at the half-way mark, as well as hit two water stops along the way.  It was a solid end to a good week of training.  I am a bit stiff, most likely due the fact that my training slacked off for two-weeks during our holiday.  For that reason, I did not include those two weeks in my training regiment.  This week is a step-down week in terms of miles: 6-5-6-9.

Time: 1:56:08
Distance: 11.50 miles
10:07 avg. min/mile
1,812 cal.
Temp: 74 degrees Fahrenheit

Week Five Summary:
29 miles (118 for training period)
4 runs and 0 gym days
Weight: 198 lbs. (no change)

August 17, 2012

Another cool morning to enjoy an almost six-mile loop around campus.  The route is generally six-miles even; however, the GPS decided to shave .12 miles off of Friday's run.  I felt slow and sluggish, and my pace reflects it. 12 miles set for Saturday morning.  I have yet to break-out the long-sleeves; however, I'm hoping that these cool temps remain...

Time: 54:53
Distance: 5.88 miles
9:20 avg. min/mile
916 cal.
Temp: 68 degrees Fahrenheit

August 15, 2012

A solid mid-week six-miler in relatively cooler temps.  It may seem a bit counter-intuitive, but I really enjoyed listening to Steely Dan out on the trail. Heading to the gym on Thursday and then finishing out the week with six and eleven-mile runs.  I feel good: hopefully the hottest part of the summer is over and the slow, gradual decent in to autumn can begin!

Time: 53:23
Distance: 6.04 miles
8:51 avg. min/mile
911 cal.
Temp: 71 degrees Fahrenheit

August 13, 2012

Back in the game after a two-week holiday.  Actually, I continued to run, but did so with a much more relaxed focus.  It was nice stepping out at 500 am to enjoy temps in the low 60's for a nice change of pace.  Monday morning's run back in familiar territory was nice and easy.  Feels good to be back in training mode.  This week's schedule is 5-6-6-11.  A mere 96 days out...

Time: 47:55
Distance: 5.03 miles
9:32 avg. min/mile
787 cal.
Temp: 73 degrees Fahrenheit

July 28, 2012

Saturday morning bliss: out the door at 500 am for an 11-mile long run to cap off week four of training.  Feels great getting the majority of a run in before "the sunlight hits the olive oil." The heat and humidity were still oppressive, but I managed.  Multiple water stops along the way helped to keep hydration issues in check.  Solid run.

Time: 1:45:53
Distance: 11.02 miles
9:36 avg. min/mile
1,731 cal.
Temp: 79 degrees Fahrenheit

Week Four Summary:
23 miles (89 for training period)
3 runs and 1 gym day
Weight: 198 lbs. (no change)

July 27, 2012

A nice Friday run after a couple of days off.  Six-miles in new shoes.  It felt good getting back to running after missing Wednesday's run.  It was hot and humid, as is the normal in these parts right now.  Stepping out to 75 degrees at 500 am is one thing...adding 98% humidity only exacerbates it!  Planned long-run of eleven miles for Saturday...cooler environs on the horizon.

Time: 56:08
Distance: 6.05 miles
9:17 avg. min/mile
948 cal.
Temp: 75 degrees Fahrenheit

July 26, 2012

A whirlpool and sauna morning! Back on the trail Friday...

July 25, 2012

Did not run due to this annoying summer cold. Most likely could have without any problem, but I decided to rest instead. Will get back to the gym on Thursday, then hit the road for Friday and Saturday's planned runs of 6 and 11, respectively.

July 24, 2012

Standard Back and Bicep workout. As with the Chest and Tricep workout, it basically keeps me active on my two non-running days.  I will never be mistaken for a powerlifter, but it is nice to lift weights a couple of times a week!

Dumbell Curls  3 x 10
Barbell Curls    3 x 10
Preacher Curl   3 x 10
Lat Pull Down  3 x 10
Seated Row      3 x 10

July 23, 2012

Monday of week four! Out the door and in to the pre-dawn sauna for a six-mile run.  The base run will be six-miles for about a month, up from five.  Anyhow, it was a solid (and slow) run, even as I crossed paths with a skunk and came damn close to getting sprayed.  My shoes, purchased the first week of May, are shot after 300 miles.  I know this because my knees and ankles are telling me so.  A new pair is on the way, over-nighted from the good people at Road Runner Sports!

Time: 57:05
Distance: 6.00 miles
9:31 avg. min/mile
949 cal.
Temp: 81 degrees Fahrenheit

July 21, 2012

While I loathe to call a six-miler a "long run," for all intents and purposes that's exactly what it was for this week of Higdon's training regime.  The week before the marathon will incorporate an eight-mile long run, otherwise the long runs will range from nine to 20-miles from here on out.  Week Three is in the books; feeling good at this point.  This week's schedule: 6-6-6-11. 

Time: 53:38
Distance: 6.01 miles
8:56 avg. min/mile
941 cal.
Temp: 81 degrees Fahrenheit

Week Three Summary:
22 miles (66 for training period)
4 runs and 1 gym day
Weight: 198 lbs. (no change)

July 20, 2012

Extremely warm 88 degrees at 500 am! Easy five-miles with a six-mile Saturday on tap. A slight decline in miles, but a solid week nonetheless. Have seemingly settled in to a consistent nine-minute mile pace. Water stop at mile three due to the absurd heat is nice...real nice.

Time: 46:53
Distance: 5.21 miles
9:01 avg. min/mile
815 cal.
Temp: 88 degrees Fahrenheit

July 19, 2012

Chest and Triceps workout.  Reminiscent of circuit training due to the fact that I only have 30 minutes to get in a solid workout.  Feeling it today.  Below is the standard workout.  I have been known to tweak it from time to time.  It is, more than anything, a way to rest the legs and still be training. 

Bench   3 x 10
Incline  3 x 10
Decline 3 x 10
Tricep   3 x 10 (rope pull-down)
Tricep   3 x 10 (overhead)
Cable    3 x 10 (cross-over)

July 18, 2012

Dawn Patrol.  Five and change in sauna-like conditions.  Cake.  Blew off the Tuesday gym workout just because!  Times have inched back up a bit, as usually happens.  Will definitely be ready for a chest and tri workout on Thursday, followed by a couple of short ones, 5 and 6, to finish the week.

Time: 46:49
Distance: 5.19 miles
9:01 avg. min/mile
807 cal.
Temp: 79 degrees Fahrenheit (75% humidity)

July 16, 2012

The third week of training kicked off with a pre-dawn six-mile loop around familiar territory.  I felt a bit sluggish.  The weather was typical--hot and humid.  I remind myself that I will miss these hot and humid runs this winter...if winter decides to return to these parts! All in all a solid beginning to the week.  The Tragically Hip playlist is still trending!

Time: 54.04
Distance: 6.0 miles
9:01 avg. min/mile
898 cal.
Temp: 75 degrees Fahrenheit (94% humidity)

July 14, 2012

Great way to finish the week: out the door at 500 am and greeted by a relatively cool Saturday morning--5 degrees cooler than the week's average. Nine easy miles at a very manageable pace ensued. Sunday is truly a day of rest: no running or weights! This week's schedule is a planned 6-5-5-6, which will represent a slight drop (2 miles) from this week's total.  Such is Higdon's methodology. 

Time: 1:22.27
Distance: 9.0 miles
9:10 avg. min/mile
1353 cal. burned
71 degrees Fahrenheit

Week Two Summary:
24 miles (40 for training period)
4 runs and 2 gym days
Weight: 198 lbs. (-1)

July 13, 2012

Hot and humid Friday morning loop in familiar territory.  Recently a friend asked why I didn't run in the afternoon after work instead of getting up so early to do it.  I had to laugh! The thought of running in the 100 degree heat is horrific.  I cannot fathom the thought of running, much less training for a marathon, under such brutal conditions. It just seems so uncomfortable...

Saturday's long run of nine miles looms...

Time: 45.13
Distance: 5.17 miles
8:45 avg. min/mile
763 cal.
76 degrees Fahrenheit

July 11, 2012

Stepped out to a hot and humid Summer morning!  77 degrees Fahrenheit with 100% humidity at 500 am.  The run was solid, though.  Looking forward to a gym day and then back-to-back days on the trail.

Time: 44.50
Distance: 5.04 miles
8:54 avg. min/mile
758 cal.
77 degrees Fahrenheit

July 9, 2012

Monday morning five-miler in the pre-dawn hour is a super way to start the week.  A bit on the humid side, but rain could be on the horizon for the early part of the week.  Physically, all is well. A solid 25-mile per week base makes transitioning into Higdon's plan very easy, especially at the onset.  The middle weeks of September and October are the most difficult...obviously!  To the gym on Tuesday.

Time: 44.53
Distance: 5.09 miles
8:49 avg. min/mile
765 cal.
76 degrees Fahrenheit

July 6, 2012

Friday's run was the longest of the week at seven miles. Took Saturday off, though it would have been an eight-miler.  The first week of training was actually less intensive as a normal, non-training week. This will soon be rectified. Cooler temps are on the way, according to the talking heads.  This week looks like a 5-5-5-8.

Time: 1:03.11
Distance: 7.03 miles
8:59 avg. min/mile
1,044 cal. burned
Temp: 77 F

July 5, 2012

Back and Bi workout at the gym. 30-minutes: in and out, nobody gets hurt. The classic rock station keeps things interesting.  I will never be confused for a bodybuilder; however, lifting a couple of times a week is a nice diversion...plus it let's me rest my legs for a bit!

July 4, 2012

Up at 400 am to enjoy an hour of stillness prior to beginning the day.  It's a beautiful time, those precious hours before dawn.  Hit the streets at 500 am, as usual, but with it being Independence Day there was absolutely nobody out.  Had the Tragically Hip's Live Between Us blaring...nice to hear Gordie's voice again, as it's been a while.  The run was almost identical to Monday's: same route, similar time.

Time: 43.52
Distance: 5.0 miles
8:47 avg. min/mile
756 cal.