Watt's Running

5 weeks to Boston – Low mileage week
03/13 – Sunday – off
03/14 – Monday – Neighborhood – ? miles – ? minutes
03/15 – Tuesday – Class – ? miles – ? minutes
03/16 – Wednesday – Neighborhood – ? miles – ? minutes
03/17 – Thursday – Class – ? miles – ? minutes
03/18 – Friday – Neighborhood – ? miles – ? minutes
03/19 – Saturday – Long Run – ? miles – ? minutes
Weekly mileage: Expected 35, Actual ? miles
Shoe mileage: 223.4+?=? miles

6 weeks to Boston – High mileage week
03/06 – Sunday – off
03/07 – Monday – Neighborhood – 6.0 miles – 62 minutes
03/08 – Tuesday – Class – 9.3 miles – 86 minutes
03/09 – Wednesday – Neighborhood – 6.0 miles – 64 minutes
03/10 – Thursday – Class – 8.0 miles – 81 minutes
03/11 – Friday – Neighborhood – 4.1 miles – 49 minutes
03/12 – Saturday – Long Run – 18.0 miles – 181 minutes
Weekly mileage: Expected 50, Actual 51.4 miles
Shoe mileage: 223.4 miles

7 weeks to Boston – High mileage week
02/27 – Sunday – Neighborhood – 3.2 miles – 35 minutes
02/28 – Monday – Neighborhood – 6.4 miles – 64 minutes
03/01 – Tuesday – Class – 8.3 miles – 79 minutes
03/02 – Wednesday – Neighborhood – 6.0 miles – 70 minutes
03/03 – Thursday – Class – 8.3 miles – 87 minutes
03/04 – Friday – Neighborhood – 3.2 miles – 37 minutes
03/05 – Saturday – Long Run – 15.0 miles – 143 minutes
Weekly mileage: Expected 50, Actual 50.4 miles
Shoe mileage: 172.0 miles

3/5/2011
John,

OK, here is what I did today. I started out immediately since I only needed 15 m. So no warm-up for me. Most everyone else went right at the corner and I went left – up the hill and into the wind. Without a firm pace my start-up set the pace, in other words, what will be will be. I was trying to keep it about 10 min/mile – slow I know and not BQ qualifying (@9:06), but that was my plan for today. I wanted to see how I’d do over the distance and at a consistent pace (whatever it was). I did stop at the restroom at mile 3, and at mile 10 for water otherwise I ran the rest straight. After the stop at mile 3 I missed up and forgot to start my Garmin for about .9 mile which frustrated me since I really wanted to know each mile’s split. I ran with my iPod so if I ignored you at mile 5 that’s why.
Here is my Garmin output

1 00:09:47 1.00 09:47
2 00:09:07 1.00 09:07
3 00:08:53 1.00 08:53

4 00:09:07 1.00 09:07
5 00:09:46 1.00 09:46
6 00:09:22 1.00 09:22
7 00:09:07 1.00 09:07
8 00:09:07 1.00 09:07
9 00:09:19 1.00 09:20
10 00:10:42 1.00 10:42 <== includes water stop at mile 10
11 00:09:50 1.00 09:50
12 00:09:25 1.00 09:25
13 00:08:59 1.00 08:59
14 00:09:23 1.00 09:23
15 00:01:14 0.14 09:01

My average pace was about 9:30 min/mile.

My ankle/heel didn’t really bother me. I took an Advil beforehand. My groin developed over time (a burning sensation) but I just tried to ignore it. I am worried that it will get worse and worse over the distance especially in Boston at the hills at the end.

I’m trying to do what everyone else is doing within bounds. Personally I think I’m doing it. Overall it was a good day even with the wind and the chill.
Bri

3/1/2011
John,

My warmup of 3 miles was good (9:53, 9:06, 9:03). First 3 mile loop was good and faster (8:43, 8:29, 8:20). Last mile (8:14). I didn’t do the last two miles, because of my 8 mile limit for today and jogged slowly back to Rogue. Having no specific pace I continue to judge myself against my 4 hour BQ pace. So today I did two at MGP (9:10 or better), two at HMGP (8:42 or better), and two at 10K (about 8:13). So I’m feeling better about this. I probably should have pushed to complete the last two miles, but that’s good enough for now…

Bri

2/27/2011
Hi John,

Two weeks ago was my down week, and last week I tried to do what everyone else was told to do with some modifications/simplifications.

Sunday – off (my wife and I were the support crew for my daughter who completed her first marathon)
Monday – 6.1 miles
Tuesday – 7.8 miles (5 hill repeats instead of 10, but went longer up to Milan, afterwards ran to Capitol and back)
Wednesday – 6 miles
Thursday – 9.7 miles (warmed up to pflugerville bridge and the rock, did 2 1/2 Zilker loops at 10K pace, cooled down to Deep Eddy Pool, didn’t do 5 by 1K)
Friday – off
Saturday – 16.7 miles (went longer than others, avg pace 10:38)

Total mileage: 46.3

Overall, there have been good times and other times. The right tendonitis is still there, but if I stretch it ahead of time I can manage it. My groin is also still there. I also took an Advil on Saturday to help. I am doing core exercises and rollers most nights.

Here is my current plan. I expect to continue the plan we set up earlier although I’m a bit ahead of schedule by about 5 miles per week. I’m also working 3 weeks up and then 1 week down.

Week of February 27 (7 weeks to go) 18 mile long run – 50 miles
Week of March 6 (6 weeks to go) 20 mile long run – 50 miles
Week of March 13 (5 weeks to go) 12 miles long run – 30 miles
Week of March 20 (4 weeks to go) 18 mile long run – 50 miles
Week of March 27 (3 weeks to go) 20 mile long run – 50 miles – Cap10K
Week of April 3 (2 weeks to go) 22 mile long run – 50 miles
Week of April 10 (1 weeks to go) no long run – 30 miles

Went to see Tana on Tuesday, and we’ve agreed mutually that my injuries are overtraining related and there isn’t much she can do for them. So we’ve stopped with the massage therapy.

Bri

8 weeks to Boston – High mileage week
02/20 – Sunday – off (Supporting Katie’s Austin Marathon in 6:18 WOOHOO!)
02/21 – Monday – Neighborhood – 6.1 miles – 72 minutes
02/22 – Tuesday – Class (appt. Tana R., LMT) – 7.8 miles – 80 minutes
02/23 – Wednesday – Neighborhood – 6.0 miles – 68 minutes
02/24 – Thursday – Class – 9.7 miles – 102 minutes
02/25 – Friday – off
02/26 – Saturday – Long Run – 16.7 miles – 178 minutes
Weekly mileage: Expected 45, Actual 46.3 miles
Shoe mileage: 121.6 miles

9 weeks to Boston – Low mileage week
02/13 – Sunday – off
02/14 – Monday – Neighborhood – 3.9 miles – 48 minutes
02/15 – Tuesday – Class – 6.1 miles – 82 minutes
02/16 – Wednesday – Neighborhood – 4.5 miles – 56 minutes
02/17 – Thursday – Class – 8.0 miles – 88 minutes
02/18 – Friday – off
02/19 – Saturday – Long Run – 10.0 miles – 103 minutes
Weekly mileage: Expected 30, Actual 32.5 miles
Shoe mileage: 75.3 miles

10 weeks to Boston – High mileage week
02/06 – Sunday – Neighborhood (heel pain; bought plane tickets for Kathy and I) – 4.0 – 45 minutes
02/07 – Monday – Neighborhood – 3.9 miles – 47 minutes
02/08 – Tuesday – Class (2nd massage w/ Tana R.) – 6.2 miles – 64 minutes
02/09 – Wednesday – Neighborhood – 4.3 miles – 44 minutes
02/10 – Thursday – Class – 6.7 miles – 62 minutes
02/11 – Friday – off
02/12 – Saturday – Long Run – 17.7 miles – 207 minutes
Weekly mileage: Expected 30, Actual 42.8 miles
Shoe mileage: 42.8 miles

I try to support the local running stores by buy running shoes from them, but this time I needed a new pair of Nike Structure Triax 14 and they just didn’t get them in. There was a new version/number/level introduced at the beginning of December. So instead I got a pair on the Internet from RoadRunningSports.

Oh, and one other thing. They are not black, which I have found that I do not like. Instead they are gray – much better. Typically white ones turn gray over time with all the miles I put on them. So starting out with them being gray is good in my humble opinion.

Goodbye old black shoes. You carried me though 464.2 miles, and another marathon. For that I thank you for your service. In your retirement you will be my casual sneakers replacing the ugly yellow trail running shoes that I’ve been using.