Week 5: BQ Training with Run Less Run Faster

Aug 25, 2013 by Greg Fowler

Here is my report for week five of sixteen of my Outer Banks 2013 marathon training. I am following the 3:25:00 Boston Qualifier plan outlined in the book Run Less Run Faster.

To review week four, click here.

To review week three, click here.

To review week two, click here.

To review week one, click here.

Short version: Hit all the targets for the week.  Still on track.  For the long version, keep reading.

Cross Training. Tuesday, Thursday, Sunday

Successfully completed the two prescribed swim workouts.  This week’s swims called for five sets of 2 kick laps, rest 15 seconds followed by 2 swim laps, rest 30 seconds.  For the freestyle laps, I tried to speed it up a bit.  I was also able to get in an hour and a half bike ride on Sunday.

Grade: Pass

Run workout #1. Monday

Weekly trip to the high school track. This week’s workout was the same as week one, three 1600m (one mile) repeats in 6:31, with a 400m rest interval. In week one, I went out too fast in the first mile (6:13), and didn’t quite meet the mark on miles two and three (6:35 & 6:40).  This week, I wanted to be more consistent.  Some afternoon storms had cooled the temperature to 76, but I still had high August humidity.

Results:

• 1600 #1: 6:19
• 1600 #2: 6:23
• 1600 #3: 6:23

Grade: A. First two of these were not too bad.  The last half of number three was painful.

Run workout #2. Thursday

Run #2 called for a six mile run: two easy miles warm up, then three miles at a 7:04 pace, then one mile easy cool down. This target pace for the three tough miles was 15 seconds faster per mile than last week’s pace, but it was one mile shorter. Here are the results:

• Mile 1: 9:33
• Mile 2: 8:42
• Mile 3: 6:58
• Mile 4: 6:59
• Mile 5: 6:55
• Mile 6: 9:02

Grade: A. Average pace for the three fast miles: 6:57!

Run Workout #3. Friday

The long run for the week called for 18 miles at an 8:34/mile pace.  This week was more August-like as the humidity returned and the morning low was in the seventies, instead of last week’s mid sixties.  I left at sun up to beat the heat, and had a goal of another negative split.  Since I hit an 8:33 pace in last weeks 20 miler, I wanted to be closer to an 8:30 pace for this run.  After nine miles I was right on track at 8:33/mile.  I was able to crank it up a bit, but the humidity was weighing on me.  I managed 8:26/mile on the second half, coming in at 2:33:16.  This was 8:30/mile overall pace for the run.  Mission accomplished.

Grade: A

Week Five Summary

Another very good week.  I was definitely aided by some cooler weather on the short runs.  Still feeling good about my progress, and my foot had a good week.  However, there are dark clouds looming on the horizon.  The upcoming week looks to be the last of the easier weeks, both in workouts and family schedules.  Week seven workouts take a serious intensity jump, and my day job is going to be very hectic that week.  Also,my son’s high school cross country mid-week meets start up in week seven, and shortly after that, my daughter’s soccer practices and games start.  Things are going to get interesting.

Up Next

Here’s what is in store for week six:

Run #1: Track work. 2 x 1200m in 4:47 with 2 minute rest intervals and 4x800m in 3:08 with 2 minute rest intervals
Run #2: 1 mile easy, 5 miles @ 7:19/mile, 1 mile easy.
Run #3: 20 miles @ 8:34/mile

Cross Training: 5 x (8 lengths free + 2 lengths kick) with 1 minute rest between sets

Run #2 worries me most week.  The last time I had five tough miles for the tempo run (back in week 3), I missed the target by a couple of seconds per mile due to some tough long hills.  This time, I’ll keep the hills shorter, but that is a tough pace.  I think it is gonna hurt.

Stay tuned and POFIFOTO!

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Week 4: BQ Training with Run Less Run Faster

Aug 18, 2013 by Greg Fowler

Here is my report for week four of sixteen of my Outer Banks 2013 marathon training. I am following the 3:25:00 Boston Qualifier plan outlined in the book Run Less Run Faster.

To review week three, click here.

To review week two, click here.

To review week one, click here.

Short version: An awesome week. Right on target or better for all the runs.  For the tempo run (#2), I made sure the hills were manageable this week.  The long run (#3) was probably my best twenty miler ever.  A slight chink in the armor this week, though, as some familiar left foot soreness appeared after run #2.  It didn’t bother me on the long run, but I am taking extra precautions with ice and stretching. For the long version, keep reading.

Cross Training. Tuesday and Thursday

Successfully completed the two prescribed swim workouts. Got a reprieve from so many kick board laps. This week’s swims called for continuous swim and kick for 20 minutes.  I did 25 minutes one day and 22 minutes the other, mostly freestyle.

Grade: Pass

Run workout #1. Monday

At the high school track once again in 90 degree heat. This workout called for 5  x 10000m in 3:56 each.   Results:

• 1000 #1: 3:48 (-.08)
• 1000 #2: 3:50 (-.06)
• 1000 #3: 3:51 (-.05)
• 1000 #4: 3:55 (-.01)
• 1000 #5: 3:54 (-.02)

Grade: A. Very tough workout in the heat.

Run workout #2. Thursday

Run #2 called for a six mile run: one easy mile warm up, then four miles at a 7:19 pace, then one mile easy cool down. This target pace for the four tough miles was 15 seconds faster per mile than last week’s pace, but it was one mile shorter.  After last week’s tough hill route, I went back to a flatter area.  Here are the results:

• Mile 1: 10:00
• Mile 2: 6:57
• Mile 3: 7:11
• Mile 4: 7:14
• Mile 5: 7:05
• Mile 6: 9:45

Grade: A. Average pace for the four fast miles: 7:06!  One of the more satisfying workouts so far.  I may have pushed a tad too much, but we had unusually cool August weather at 73 degrees. What a great break.

Run Workout #3. Saturday

The last run for the week called for the first of five twenty mile runs in the training program.  At an 8:49/mile pace, this was 15 seconds per mile slower than last week’s long run target pace but three miles farther.  I had planned to do this on Friday morning, but I awoke to heavy rain.  While I have done three hour runs in cold rain before (see my recent Fool in the Rain post), I decided to wait and see what Saturday’s weather would bring.

The wait gamble paid off.  The heavy rains had moved on, and I only had a cool mist to deal with.  Was it really August in South Carolina? Fifteen degrees cooler than last week, the 65 degree weather made a huge difference in my ability.   I managed a negative split (faster second half than first half) for the run and finished in 2:51:26, an 8:33/mile pace.

I probably shouldn’t have, but I pushed a little harder on the last five miles and completed those in an 8:04/mile average pace, including a 7:31 on the last mile.  OK, it was a tad down hill for the last mile, but I have never run a 20th mile that fast!

Grade: A+

Week Four Summary

Good news: One of my better training weeks ever. The weather was certainly a factor in such a good long run, but a November marathon should have similar, if not cooler, weather, so I believe I am seeing good progress.  The strong finish gave me hope that I can overcome my history of tanking after mile 18 in marathons.  I also experimented with additional calorie intake on the long run with Accel gels and Clif Shot Blocks.  These seemed to do really well.

Bad news: My nemesis left foot has been a little sore this week.  I’m hoping it is just a little bit of hamstring & calf tightness that pulls on those foot tendons.  It is pretty good one day after the long run, but I’ll keep stretching and icing.

Up Next

Here’s what is in store for week five:

Run #1: Track work. 3 x 1600m in 6:31 with 400m rest intervals.
Run #2: 2 miles easy, 3 miles @ 7:04/mile, 1 mile easy.
Run #3: 18 miles @ 8:34/mile

Cross Training:  5 x (Kick 2 lengths, rest 15 seconds, Swim 2 lengths, rest 30 seconds)

Runs #1 and #2 worry me this week.  This is the first time for 1600m repeats since week 1.  I just missed meeting the mark for miles two and three that week.  Run #2 is the fastest tempo speed yet, but the hard part is shorter.

Stay tuned and POFIFOTO!

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Week 3: BQ Training with Run Less Run Faster

Aug 11, 2013 by Greg Fowler

Here is my report for week three of sixteen of my Outer Banks 2013 marathon training. I am following the 3:25:00 Boston Qualifier plan outlined in the book Run Less Run Faster.

To review week two, click here.

To review week one, click here.

Short version: A solid week.  Right on target for the Runs #1 (track/speed) and #3 (long).  Tried a different route on run #2 (5 mile tempo) and encountered some tough hills, coming up a few seconds per mile short of target. No big deal.  Still feel I am on track.  For the long version, keep reading.

Cross Training. Monday and Wednesday

Some scheduling conflicts this week meant swimming on Monday and Wednesday. Successfully completed the two prescribed swim workouts. This week’s swims called for doing the 20 lengths kick board again, as in week one, but this time, the rest interval dropped from 30 seconds to 20 seconds. No big deal, other than this is harder than it sounds to any non-swimmer.  I was glad to complete them.  This drill works on ankle flexibility and hip strength.

The only other cross training for the week was 700 yards of free style swimming before and after these kick board workouts.  I contemplated a long swim or bicycle ride on Friday but decided to rest up for my long Saturday run.

Grade: Pass

Run workout #1. Tuesday

At the high school track once again. This workout called for 1200m (3 laps)  in 4:47, 1000m in 3:56, 800m in 3:08, 600m in 2:20 and 400m in 1:32.  Quite a lot to keep up with. Results:

• 1200: 4:38 (-.09)
• 1000: 3:59 (+.03)
• 800: 3:08 (-)
• 600: 2:12 (-.08)
• 400: 1:26 (-.06)

Grade: A. Felt great. Aided by unusually cool weather.

Run workout #2. Thursday

Run #2 again called for a seven mile run: one easy mile warm up, then five miles at a 7:34 pace, then one mile easy cool down. This target pace is 15 seconds faster per mile than last week’s pace.  I was pretty hopeful on this, as I actually did last week’s 5 tough miles at a 7:39 pace, but I was going to use a different route.  I would run near the high school, as my son had cross country practice. As usual, I walked a bit before I started my easy mile one run. Here are the results:

• Mile 1: 9:28
• Mile 2: 7:27
• Mile 3: 7:39
• Mile 4: 7:24
• Mile 5: 7:53
• Mile 6: 7:42
• Mile 7: 11:25

Grade: B+. The hottest run yet in the three weeks of training at 90 degrees.  I tried a new and different route near the high school during my son’s cross country practice. This turned out to be a mistake.  I am not opposed to hill work at all, but during these timed runs, I tried to limit the hills.  Unfortunately, I underestimated the hills on this route.  From the 2.5 mile mark to the 4 mile mark, the course had 260 feet of climb.  By the time this kicked my tail, I didn’t have anything left to make up the lost time in mile 5.  I ended with a 7:37/mile pace for the five miles.  A great workout, but a tad short of goal.

Here is the elevation graph of the file mile tempo run.  I’ve highlighted the tough climb.

Run Workout #3. Saturday

The last run for the week called for 17 miles at an 8:34/mile pace.  This was the same pace as last week’s run but two miles farther.  After last week’s miserable finish with stomach issues, I was concerned about adding two more miles.  I hoped the electrolyte tablets I experimented with in my water last week were to blame for the problems, so I scrapped them this week.  In addition to adding a few more ounces of water to my Camelbak hydration pack, I took along  electrolyte pills and three gels.  I also left a bottle of ice water at the entrance of my neighborhood in case of emergency later.  This turned out to be the smart move of the day.

The dumb move of the day turned out to be my start time.  I slept in a bit longer and did not hit the road until almost 7:00am.  Mistake. The weather was typical muggy August morning and there were no clouds in the sky.  Fortunately, there was a good bit a shade on the roads I chose, but  I couldn’t avoid the sun completely.  By mile 11, it was approaching 80 degrees and every bit of my clothing was completely soaked in sweat.

I passed entrance to my neighborhood at this time.  I had plenty of water in my hydration pack, but I still made use of my stashed water bottle by squirting the ice cold water on my head.  This was just the boost I needed.  For the last six miles, I kept my  head cool this way.  With two miles to go, my overall pace was 8:35/mile.  Time to step it up. I managed to push hard and finish the last mile in 8:18,  completing the 17 miles in 2:25:45.  This came out to be an 8:33/mile pace.

Grade: A

Week Three Summary

A good solid week.  As with last week,  I feel like I’m still on track. The body feels pretty good, and I’m not sensing any early signs of trouble.  I’ll be experimenting with nutrition on the long runs (and the days before) to see if I can dial in the proper fuel.

Up Next

Here’s what is in store for week four:

Run #1: Track work. 5 x 1000m in 3:56 with 400m rest intervals.
Run #2: 1 mile easy, 4 miles @ 7:19/mile, 1 mile easy.  Will try to find a flatter layout of this run.
Run #3: 20 miles @ 8:49/mile

Cross Training: Swim and kick for 20 minutes straight.

Runs #1 and 2 worry me this week.

Stay tuned and POFIFOTO!

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Week 2: BQ Training with Run Less Run Faster

Aug 4, 2013 by Greg Fowler

Here is my report for week two of sixteen of my Outer Banks 2013 marathon training.  I am following the 3:25:00 Boston Qualifier plan outlined in the book Run Less Run Faster.

To review week one, click here.

Short version: Week two went well, and I hit all the workout numbers & time goals, but the long run was much tougher than I expected.  So, after two weeks, I’m still on track.  For the long version, keep reading.

Cross Training. Tuesday and Thursday

Successfully completed the two prescribed swim workouts. This week’s swims called for doing 12 sets of 1 length free and 1 length kick. I also added a second workout on Thursday evening, a 1000 meter freestyle swim.  On Saturday went for a slow (lower heart rate) 40 mile bike ride.

Grade: Pass

Run workout #1. Monday

At the high school track.  This workout called for four 800m runs in 3:08 with a 2 minute rest interval. 800m is two laps around the track. Results:

• 800 #1: 3:00
• 800 #2: 3:05
• 800 #3: 3:10
• 800 #4: 3:06

Grade: A-. Again, another after work day workout.  Arrived at the track about 6:30pm.  Since I drove the car this time, I was not warmed up.  So, I took a bit and completed about a mile and a half walk/easy run warm up.  Thunderstorms earlier in the day had knocked the temperature down to about 83, but it was very muggy.  Went out too fast on #1, as usual, as I was getting my feel for pace.  Eased up too much on #3 at the end, and just missed the 3:08 target.  Overall, good solid workout.

Run workout #2. Wednesday

Run #2 called for a seven mile run: one easy mile warm up, then five miles at a 7:49 pace, then one mile easy cool down. Last week I said this was the run I was most worried out.  When Wednesday night rolled around, I was pretty tired and not really interested in running hard.  I knew I had to suck it up, though, and give it 100%.   Told you this plan would be as taxing mentally as physically. I walked about a mile before I started my easy mile 1 run.  Here are the results:

• Mile 1: 9:24
• Mile 2: 7:36
• Mile 3: 7:44
• Mile 4: 7:47
• Mile 5: 7:32
• Mile 6: 7:36
• Mile 7: 9:36

Grade: A. As you can see, miles two through six were faster than target. Again, I befitted from afternoon thunderstorms in the area that cooled the temperature to about 82 degrees.  I was very happy with this.

Run Workout #3. Friday

The last run for the week called for 15 miles at an 8:34/mile pace. I had more confidence in my ability for this pace and distance after last weeks successful 13 miler.  However, some poor planning on my part had me scheduled for a doctor’s appointment at 8:30am.  I could have waited until Saturday, but I wanted to go on a group bike ride then.  So, it was up at zero dark thirty again to beat the heat.

Walking out the door on Friday morning, I knew I was in for a challenge.  It wasn’t terribly hot at 75 degrees, but heavy rain the night before had left a muggy morning.  Can humidity be 110%?  Technically, no, but it sure felt like it.

Though the workout called for an 8:34/mile pace, I wanted to hit about 8:30.  After ten miles, I was right on track, and my son joined me at the entrance to our neighborhood as a I passed.  The plan was for him to pace me the last five miles.  We made it about three, then my wheels came off.  I started having some serious stomach troubles and slowed considerably.  Despite my last two mile splits being 8:52 and 9:02, I made the goal and finished in 2:08:27,  an 8:32/mile pace.

Grade: A

Week Two Summary

A good solid week, probably thanks to cooler than usual weather this summer.  I feel like I’m still on track.  The body feels pretty good, and I’m not sensing any early signs of  trouble.

I didn’t expect the troubles on the long run, but it was a good learning experience.  I was using electrolyte tablets in my water that I’ve used in the past without trouble, so I’m not going to blame them 100% for my stomach problems.  However, I will likely go back to plain water and sodium tablets for this week’s long run.  I consumed 48 ounces of fluid on that long run and still lost over four pounds.

Up Next

Here’s what is in store for week three:

Run #1: Track work. 1200m in 4:47, 1000m in 3:56, 800m in 3:08, 600m in 2:20, 400m in 1:32 with 200m rest intervals between each distance. Yuck.  Too much to keep up with!
Run #2: 1 mile easy, 5 miles @ 7:34/mile, 1 mile easy
Run #3: 17 miles @ 8:34/mile

Cross Training: Swim  of 20 x (kick  one length, rest 20 sec)

Runs #2 and 3 worry me this week.  Not only is the intensity stepping up, I am finding that I am more tired later in the week.  My long run is going to have to be on Saturday this week, so I may take Friday off from any cross training.  The temperature forecast right now looks OK, too, but it is August in central South Carolina, so we should have plenty of humidity.

Stay tuned and POFIFOTO!

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Week1: BQ Training with Run Less Run Faster

Jul 28, 2013 by Greg Fowler

As promised in last week’s post, Madness and Methods, here is my scorecard for week one of marathon training.

In case you missed last week’s post, here’s the basic background:  I am using the training methods described in the book Run Less Run Faster to train for the 2013 Outer Banks Marathon on November 10.  Despite not quite meeting the authors’ suggested speed for a baseline, I am attempting to train for the Boston Qualifier time for my age group and break 3:25:00.  In this program, each week I will attempt three runs at the prescribed lengths and paces and complete at least 2 cross training workouts.

In the book, the authors actually refer to week one as week  sixteen, since we are sixteen weeks out from race day.  I will reverse the sequence, though, and call it week one.  Here’s how I did.  I’ll grade cross training on a pass/fail and I’ll give the run workouts a letter grade.

Cross Training. Tuesday and Thursday

Successfully completed two swim workouts.  This week’s swims called for doing 20 lengths of the pool with a kick board and resting thirty seconds between each length.  I also added an easy (low heart rate) 18 mile bike ride on Sunday to shake out Friday’s hard run.  Grade: Pass

Run workout #1. Monday

This called for 3 x 1600m at 6:31/mile with a 400m rest interval.    I did this at the local high school track.  You probably know 1600m is four laps around the track (1 mile). So do this three times, with a one lap break in between the sets. Results:

• Mile 1: 6:13
• Mile 2: 6:35
• Mile 3: 6:40

Grade: B+ .  Started after work at almost 7pm. Temperature was close to 90 degrees and muggy.  Not terrible for South Carolina in July, though.  I did take an Accel Gel at the house, then rode my bike very easy to the high school for my warm up – almost 5 miles taking about 22 minutes.  I went way too fast on the first mile (don’t recall ever running a mile that fast), which cost me on the third.  The last 1/2 mile really hurt.  Need to be more consistent on the splits.  Tough to do on the track, though.  For cool down, I rode my bike back home.

Run workout #2. Wednesday

Run #2 called for a six mile run: two easy miles warming up, then two miles at a 7:03 pace, then two miles easy cool down. Results:

• Mile 1: 10:07
• Mile 2: 9:04
• Mile 3: 6:56
• Mile 4: 6:55
• Mile 5: 9:45
• Mile 6: 9:37

Grade: A.  As you can see, miles 3 and 4 were faster than target.  Afternoon thunderstorms in the area cooled the temperature to about 82 degrees.

Run Workout #3. Friday

The last run for the week called for 13 miles at an 8:19/mile pace.  Can’t say that I was too optimistic about this one. I was tired, and, unfortunately, Friday morning at 6am was the only time I was going to have to run in the coolest weather.  So at 5:55am Friday, I hit the road.  At this time of morning, it was still pretty dark, so I stayed in the safer roads of my neighborhood for the first few miles.  This meant some bigger hills than I’d like, but  I just looked at it as an opportunity for a negative split.  Sure enough, I had a really great second half of my run and completed it in 1:47:29, an 8:14/mile pace. Surprised myself on this one.

Grade: A

Week One Summary

Overall, week one went very well, and I’m off to a good start.  Physically,  I have some muscles talking that haven’t spoken up for a while, but I feel pretty good. If week one is any indication, though, this is going to be as tough mentally as physically.  Work, family schedules, and weather all add to the stress of hitting the workouts.

In addition to the workouts, I worked hard on hydration, drinking plenty of water each day and cutting back my soft drink and intake significantly.  I’m working on eating better, too, but that’s pretty tough.  I did manage to cut out my morning drive-thru hash browns.  Baby steps, I guess.  I’ve also made sure to ice down my troublesome left foot in the evenings after runs, even if it feels fine.

Up Next

Here’s what is in store for week two:

Run #1:4x800m in 3:08 (2 minute rest interval)
Run #2: 1 mile easy, 5 @ 7:49, 1 mile easy
Run #3:15 miles @ 8:34/mile
Cross training swims: 12 x (swim 1 length, rest 15, kick 1, rest 20)

Run #2 worries me the most this week.

Stay tuned and POFIFOTO!

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