Notch another week...

One thing is for certain, it was a much better week than the previous one. I have to remember to take it one run at a time, and there will be good runs and there will be some bad ones too. The encouragement that I'm getting is very positive, as well as some great tips from my fellow BAC runners.

Monday: Love the rest day, can't go wrong there.
Tuesday: 4 x Mile on the grass @ 5:50. I slowed down on the last 2 to 5:55 and 6:00, but the grass is slow and I wear down faster on it.
Wednesday: Due to scheduling, had to pack in a shorter run in the late afternoon. Only 4.7 miles, but it was a quality recovery run from Tuesday's interval training.
Thursday: Great run through the Nature Trail, 6.3 miles.
Friday: Death by tempo - the plan was warm-up, then 2 miles tempo on the track out to the berm and grass for the next 2 miles, then finishing up 2 miles on the track. Actual - 2 mile tempo on the track @ 5:55 pace, 1/2 mile recovery (5 minutes), then 2 mile tempo on the track @ 5:55 pace. I was within a few seconds of goal pace @ 2 miles, so it was a quality workout.
Saturday: Wanted to go longer, but had some other commitments to take care of (more on that later). 7 miles @ a nice 7:05 ave.
Sunday: What the #$%#$??? Snow again... but only a trace and manageable. Started out at the MJCC, up to Terwilleger, down Barbur to the Esplanade, back up to Terwillger following the Shamrock 15k route, 2 laps on the Wilson track, and finish @ MJCC. Just under 14 miles and considering the weather and traction at times, a good run.

Life has a funny way of putting things into perspective sometime. This week I dedicate to the memory of Becky West. A young girl that fought so hard against osteo-carcinoma all through high school. She walked with her classmates and graduated in 2007 on time after fighting the cancer for so long. This last Monday night, the day before Obama's innaguration, she passed away. Although I did not know her personally, she was at one time a student of my wife's. She was also a close friend with some of the kids I coached this last fall.

No one should have to lose their child at such a young age. Lance Armstrong has 2 numbers on his Trek Madone, 1275, the number of days he was in retirement, and 27.5, the number of people (in millions) that died of cancer in those 1275 days. I've lost several family members to cancer, and am fortunate enough to have several that have also survived cancer.

This is for you Becky, rest in peace.

Week 14 training

Not exactly what I'd call a banner week. It could have been better, but it also could have been worse.

Monday: Planned rest day.
Tuesday: 10min tempo @ threshold, 2 min rest, 400 fast and easy, rinse and repeat - we did this on the grass field on a nice sunny day. I can now honestly say that running on this surface is hard and sucks. It takes more energy, which makes you stronger... assuming it doesn't also take 3 days to recover.
Wednesday: 5.7 miles, "recovery" run @ 7 min pace. Legs were like lead from Tuesday.
Thursday: 5.9 miles @ ~ 7:05 pace, not bad, but still felt like I wasn't at my normal energy level.
Friday: unplanned rest day. Since it's still early in the training program and I felt like I did not recover well, I took today off so that I could get in 2 solid days over the weekend.
Saturday: 6.3 miles @ ~ 7:05 pace. Good run, took it easy and just enjoyed a new area. Ran down in LO to scope out part of a long run we're planning for Superbowl Sunday. Feeling better. It was cold and windy, but not too bad.
Sunday: Goal was 15 miles, but it was cold and very windy still. Trail conditions were great though on Leif Erickson. Went 14.2 miles @ 7:30 pace. Did 2 miles towards the end pushing the tempo on a gradual downhill section.

Observations: If at all possible, I'd prefer to stay on the track for intervals. If we're doing it on the field, need to slow the pace down. Runs over 14 miles need some fuel. I was more tired that I'd like to be at the end of a run, so I need something about halfway through to keep the energy level up.

And here we go...

Call me crazy... so this is marathon #4 in 2 years. The training has begun. But this is Boston. This one is different. So yes, it's time to get serious about the training. The last 2 years since recovering from the surgeries have been, well, interesting. I built up the base, now it's time for some speed. Why so serious? Why not... I think that if I stick to the program, I can have one hell of a race.

Week one of the training has gone very well. I hit my mileage goals and the interval training was better than expected.

Weekly totals: 51 miles
Interval workout: 6 x 1000m @ 3:30 (all were within a few seconds of goal pace, last one was the fastest).
Tempo runs: 3 @ sub-7 pace
Long run: 12.1 miles on Leif Erickson trail (hilly) at a comfortable 7:40 ave

I will break 3 hours, the question is by how much...

14 weeks to go...