Summer Running Update

Hi, folks, I know our global audience has been clamoring for posts, so here we go.  Lots of tennis this summer, so running has been somewhat secondary.  For example, this week, I will have about 4 runs of 5 to 5.5 miles each, and two tennis matches.  However, I'm trying to do quality workouts, including about one tempo run per two weeks.  Thursday evening, I ran 5.25 miles total, with 2 miles at "tempo" pace in the middle, about 7:17/mile average.  This was slower than my 7:01 per mile pace from a couple weeks ago, but this run was on rolling hills in a park, with grass trails, so that may be the difference.

Still hoping to round into shape for autumn cross country and trail racing "season."

Stay tuned!

Summer Running Training Tips

Once again, the blog title is more to obtain more hits on the blog than to describe the post.  However, we've had the onset of an early summer here in Buffalo.  Typically, June would be a pleasant month for running, with high temps in the mid 70s, and evening temps, when I'm running, in the low 70s or high 60s. But, we're already into about our 5th or 6th heat wave of 2012, and summer doesn't start until tomorrow!

I have, however, been training fairly well, despite the weather, and the fact that clay court tennis season is in full swing.  Last Friday I played nearly 2 straight hours of tough tennis against a tough opponent (who beat me).  We had many long rallies that left me as tired (or more) than hard fartleks or intervals.  I think I ran 4 times, played tennis once, and then took off the other 2 days, but typically try to lift weights on the off days.

From here on out, summer running is more "maintenance" running for me, until I begin a serious surge in mid-August, to prepare for cross country and trail races.  Where does the mile fall into all this?  I don't know, but Big Steve is expecting a sub-5:20 from me solely based on my increased Vitamin D level (now at an acceptable 47 ng/mL (nanograms per milliliter).

Mark

Fartlek on the Beach

Today was one of the better and more fun workouts I've had in awhile.  I walked three miles on the beach all in one direction.  I ran two of the three miles back in a modified fartlek style where I walked the recovery periods.  Running segments were between .1 and .2 miles.  Actual time spent running was 15:19 (7:44, 7:35).  Mark says running barefoot on sand is a bit slower than running with shoes on the road so the times are better than they look.

Cross Training Week

Hi folks.  This week was a bit of a cross training week.  Played two hard sessions of tennis on Tuesday and Friday nights, ran Monday and Wednesday.  I did not run at all this weekend, but worked in the yard doing landscaping, sweated like a pig, and felt like I worked.  I also lifted weights 2 or 3 times this week.

With the clay tennis court club now open for the season, this "cross training" pattern may continue for a while.  I still would like to get out for a mile time trial soon, but just need to make the time.

2-mile Tempo Run Improvement

Yesterday I ran a total of 4.1 miles, including a 1.3 mile warmup at about 8:40 pace, a 2-mile tempo run on the track averaging 6:56/mile (splits of 7:05 and 6:48), and a 0.8 mile warmdown at just under 9 minute pace.  Two weeks ago, I ran nearly an identical workout, averaging 7:06 per mile.  Although I was hoping for closer to a 6:45/mile pace yesterday, this was an improvement over just weeks ago.  Also, I may have been slightly fatigued from an accidental 8.5 mile "offroad" run on Sunday, in which I became slightly lost in a swamp, and had some amount of trouble finding my way out (without sinking in too deep).

I may have a hankering to try another mile time trial this Friday.  The last mile, over two weeks ago, was 5:45, so a reasonable target would be breaking 5:40.  But one never knows what will occur when you actually toe the line! Stay tuned!

3rd Generation Strider Training

My grandson, a 3rd generation Dr. K. Strider, was caught on film last weekend doing 50 meter intervals!  He said he likes jumping better than running, though, so he may end up being a field event guy!

Training for the Mile Run (breaking 5 minutes)

One reason for the title is to get more blog hits.  When people are searching for tips on training, our titles are in the search, but if they are too general, such as "training update," then a search will be unlikely to bring them to our useful blog.

Moving along, I hope to make a stab at  sub-5 mile this year, although it is not at all easy.  I just ran 5:45 last Friday, and it hurt!  I keep thinking my main problem is low mileage.  I've been averaging about 25 to 27 per week for the last month now, but that is probably not enough, even when I start including serious speed workouts and intervals.  My long runs so far are about 7 to 7.2 miles.  I don't see much reason going higher than 8 miles to train for a mile, though.  Any thoughts?

Mark

The Second Mile!

Today, I ran my first "official" mile time trial, eclipsing my goal time of 5:48 by 3 seconds, with an early season 5:45.1.  Splits were only slightly erratic:  86, 2:54 (88), 3:22 (88), and then about 83 for the kicker.   I warmed up well, then settled in behind the start line, said “Set!” out loud (and there were some people around), then scuttled up to the exact one-mile start line, and said “Boom!”  (slightly quiet, as I was embarrassed).  Although I was technically one second over my goal time at 3/4s, I felt in control, and was certain the Norton barrier (search blog for significance of the Norton Barrier) was in hand.  It was only a question of how much I wanted to kick and how far under I wanted to go.  I even told myself a few times during the mile, that I didn’t want to suffer too much early in the season.

Even after surgery and a long time off this winter, I seem to be almost right back where I was in 2011, when I ran 5:40 for my first mile time trial on April 16.  In fact, I’ve been running a bit more mileage this year, so it’s possible have a better base, but simply not the speed yet.

After I finished, I said “I hate running” and temporarily wondered what it would be like to simply enjoy running and never really race or do time trials again, except for fun.  But that thought quickly passed, and I ran two quarters in 86 and then 83.6 a few minutes after the “mile time trial.”

Mark

Training is ahead of schedule

Due to the mild winter and early spring (although now we're back to normal temperatures), I'm running more than usual for this time of year.  The past two weeks have been about 27 miles, with long runs of over 7 miles, lots of trail running, and at least one faster workout each week.  This past week, I did a tempo run, where the total run was 4 miles, but within that 4 miles, I ran 2 miles on the track at a 7:15/mile pace.  Yesterday I ran 5 miles on trails at 8:25/mile, the fastest "easy" training run this year.  It felt good!

Toying with the idea of a half marathon in May.