Week 15: BQ Training with Run Less Run Faster

Nov 4, 2013 by Greg Fowler

Here is my report for week fifteen 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 past weeks, click here.

Short version: The taper continues. I hit all targets for the 6th week in a row.

For the long version, keep reading.

Cross Training. Thursday and Friday

Successfully completed the two prescribed swim workouts:10 x (1 length with kick board 15 sec RI); 20 laps free

Grade: Pass

Run workout #1. Sunday

Headed to the track on Sunday again. 5 x 1000m in 3:56. 400m RI between each.

Results:

• 1000m #1: 3:50
• 1000m #2: 3:46
• 1000m #3: 3:46
• 1000m #4: 3:50
• 1000m #5: 3:50

Grade: A.  Good solid workout.

Run workout #2. Wednesday

This week’s tempo run called for two easy miles warmup, then three miles at a 7:04 pace, then one mile easy cool down.

Results:

• Mile #1: 9:08
• Mile #2: 8:50
• Mile #3: 7:01
• Mile #4: 7:11
• Mile #5: 6:52
• Mile #6: 9:28

 

Grade: A. 7:01 pace for the three fast miles. Tougher workout than I expected, thanks to a pretty warm muggy evening.

Run Workout #3. Friday

This week’s long run called for ten miles at a 7:49/mile pace, which is my target race day pace. Pretty uneventful.  Was able to do a negative split and did the ten in 1:17:45.

Grade: A. 7:45/mile pace.

Week Fifteen Summary

Here’s a graphic showing hit or miss on the workouts throughout the training. For the tempo and long runs, I included mileage and pace targets (not including the easy warm up and cool down miles for the tempo runs). The actual pace result is in parentheses:

Up Next

Here’s what is in store for week sixteen. The last week!  Almost game time.  According to the plan, there will be no cross training workouts this week.  Also, I need to sleep more, drink more water, cut down on caffeine, pack for the trip, and complete the playlist!

Run #1: Track work. 6 x 4000m in 1:32. 400m RI between each.
Run #2: 10 minute warm up, 3 miles @ 7:49/mile, 10 minute cool down.
Run #3: RACE DAY!  26.2 at 7:49/mile = 3:25:00.  Boston or Bust.

Stay tuned and POFIFOTO!

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Week 12: BQ Training with Run Less Run Faster

Oct 14, 2013 by Greg Fowler

Here is my report for week twelve 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 past weeks, click here.

Short version: Excellent week. I hit all targets, meaning I’ve hit all targets for three weeks in a row, the first time I’ve done this.

For the long version, keep reading.

Cross Training. Wednesday and Thursday

Successfully completed the two prescribed swim workouts: twenty kick laps with 15 seconds rest in between, followed by twenty freestyle laps non-stop.

Grade: Pass

Run workout #1. Sunday

The track and a twist.  This week’s track workout called for 3 x 1600m in 6:31.  Decided to do this on Sunday because we had a cross country family relay event Sunday afternoon, which put me on the high school grounds anyway.  I road my bicycle to the school to make sure I warmed up well.  Wasn’t too hard as the temperature was around 88 degrees! I thought summer had left the building.

I then proceeded to run my leg of the relay race (mile 2 of the 5K course) in 6:03.  Not bad for an old guy.  My nine year old daughter did the first mile around 8:15, and my son did the anchor leg 1.1 miles in something like 5:50.  We just missed breaking 20:00 by a few seconds.

Now came the hard part.  Doing my track workout in the heat.

Results:

• 1600m #1: 6:25
• 1600m #2: 6:22
• 1600m #3: 6:27

Grade: A+. Very solid workout.  I’m sure an all out mile “warm up” wasn’t the smartest, but I pulled it off.

Run workout #2. Tuesday

This week’s tempo run called for ten miles at a 7:49 pace, the second and last of this distance tempo run in the program.

Result: Came home to 55 degrees and drizzling.  This was over a 30 degree temperature difference from the track session two days earlier.  It felt great.  My main goal was a negative split, and over the first five miles I averaged 7:47.  By this time, I was feeling really good and decided to see what I could do.  I then stepped down the final five miles in 7:42, 7:35, 7;22, 7:00 and finally 6:42 in the last mile.  Finishing in 1:15:28.

Grade: A+. That’s a 7:15 pace for last five miles and a 7:31 pace overall. It was also a negative split.  Maybe I pushed it too much on the second half, but I felt really good.

Run Workout #3. Friday

This week’s long run called for fifteen miles at an 8:04 pace.   I was a little worried that my extra fast effort Tuesday night might hurt this run.  I was hoping for similar weather.

Well, the weather was OK at 65 degrees but about 10 degrees warmer than I wanted. Would have been a great morning to run have leisurely long run at a 10:00/mile pace, but I had to do better.

I intentionally dialed it back a bit on the first half, so I could have a good shot at the usual negative split goal.  I know I mention this a lot, but I think it will be one of the keys to success on November 10th.

Grade: A. Did the first half in an 8:05 pace.  Did the second half at a 7:57 pace, coming in at 2:00:40, an 8:01 pace.  Missions accomplished.

Week Twelve Summary

Very happy with the week.  Was able to meet all targets despite possible a couple of not so smart moves – the relay race and the extra fast tempo run.

Here’s a graphic showing hit or miss on the workouts over the past ten weeks. For the tempo and long runs, I included mileage and pace targets (not including the easy warm up and cool down miles for the tempo runs). The actual pace result is in parentheses:

Up Next

Here’s what is in store for week thirteen:

Run #1: Track work. 10 x 400m in 1:32. 400m RI between each
Run #2: 1 mile easy warm up, 8 miles @ 7:49/mile, 1 mile easy cool down
Run #3: 20 miles @ 8:04/mile.

Cross Training: Swim – kick 4 lengths, swim 20 minutes, kick 4 lengths

Four weeks to go and this is the last of the brutal weeks before taper starts.  The toughest run of the week will be the final 20 miler of the program.

 

Stay tuned and POFIFOTO!

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Week 11: BQ Training with Run Less Run Faster

Oct 7, 2013 by Greg Fowler

Here is my report for week eleven 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 past weeks, click here.

Short version: I think this training is working.  Had another really good week and seem to be getting faster.  I could use a nap, though.  This is wearing me out.

For the long version, keep reading.

Cross Training. Tuesday and Thursday

Successfully completed the two prescribed swim workouts.  Pretty straight forward week.  4 laps kick, 20 minutes free, 4 laps kick.

Grade: Pass

Run workout #1. Monday

The track.  This week’s workout was a new one – 1000m in 3:56; 2000m in 8:11; 1000m in 3:56; 1000m in 3:56. 400m rest intervals between.

Results:

• 1000m: 3:53
• 2000m: 8:05
• 1000m: 3:53
• 1000m:  3:52

Grade: A+. Very solid workout.  Felt like I could do another 1000 or two at the end, but it was dark and I was hungry.  So, I went home. 🙂

Run workout #2. Wednesday

This week’s tempo run called for a warm up mile, five miles at a 7:49 pace, then a mile cool down.  After last week’s ten miler at the same pace, I was pretty confident about this one until Tuesday afternoon.  That’s when it occurred to me that I had a conflict on Wednesday night – a cross country meet.

Thanks to a Wednesday morning appointment, I would have time to do this one early.  This meant in the dark, though, so I’d have to stay in the neighborhood.  All of a sudden, those 7:49 splits got a little tougher because of the neighborhood hills and cul-de-sacs.  Not to mention being half asleep.

So, I set out at 6:06am to get my seven before sunrise.  I guess I woke up OK, here at the results:

• Mile 1: 9:54
• Mile 2: 7:52
• Mile 3: 7:40
• Mile 4: 7:42
• Mile 5: 7:38
• Mile 6: 7:28
• Mile 7: 9:39

Grade: A+. That’s a 7:40 pace for the five tempo miles. It was also a negative split.  Great way to start the day.

Run Workout #3. Friday

This week’s long run called for twenty miles at an 8:19 pace. This is the fourth of five 20 milers, and I missed the mark on the last two.  I definitely wanted to get back on track this week.

One of the biggest challenges of a twenty mile run, besides the actual running, is  trying to come up an interesting, safe, and fairly flat route.  So, I spent some time on MapMyRun.com the day before trying to come up with something new.  I felt I’d come up with a decent route that had three parts – an easy first third, a tough second third, and a fairly flat to down hill final third.

Turns out, my route planning skills need some work.  Here’s the elevation map from my GPS watch:

You can see the route works its way down hill the first half, then is pretty much uphill the second half.  The bottoming out spot about the 1:21 mark was around mile 10.  At this point, I was on an 8:16 pace, but I could see the long hill climbs in front of me, and I knew a negative split would be tough, if not impossible.  Plus, the surprise early fog was burning off and the temperature was heating up.

With one mile to go, I glanced at the overall pace screen on my watch.  I had slipped to 8:19.  Just push it for one mile, I said to myself.  Pretend it is the last mile of the marathon and you need to beat the 8:19 pace to qualify.  So, I did and came in at 8:12 for that last mile for an overall time of 2:46:48.  This was right on the goal pace of 8:19/mile.

Grade: A. Despite slipping to an 8:22/mile pace on the second half, I met the time for my fastest twenty mile run yet.  I also never really hit the wall in this run, but last last few miles were quite the sufferfest.

Week Eleven Summary

Another really solid week.  I feel like I’m improving.  It was good to meet the twenty mile run pace.  I’d be lying if I said I wasn’t wondering how in the world I’m going to hit a 7:49 pace for 26.2 miles when a 8:19 pace for 20 hurt so bad.  That’s why there’s five weeks of training left, I guess.

Here’s a graphic showing hit or miss on the workouts over the past ten weeks. For the tempo and long runs, I included mileage and pace targets (not including the easy warm up and cool down miles for the tempo runs). The actual pace result is in parentheses:

Up Next

Here’s what is in store for week twelve:

Run #1: Track work. 3 x 1600m in 6:31. 400m RI between each
Run #2: 10 minute warm up, 10 miles @ 7:49/mile, 10 minute cool down
Run #3: 15 miles @ 8:04/mile.

Cross Training: Swim – 20 x (Kick 1 length rest 15 seconds); swim 20 lengths non-stop.

Feel pretty good about ability to meet this week’s runs.  If you look at the scorecard, though, I have not met goals for three weeks in a row at any point.  So, I’d like to make that happen this week.  The current weather forecast is in my favor for the long run.

 

Stay tuned and POFIFOTO!

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Week 7: BQ Training with Run Less Run Faster

Sep 8, 2013 by Greg Fowler

Here is my report for week seven 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 past weeks, click here.

Short version: One of the best weeks yet.  Especially satisfying after last week’s tough time.

For the long version, keep reading.

Cross Training. Tuesday, Friday, Sunday

Successfully completed the two prescribed swim workouts. This week’s swims were the longest yet, but complicated.  Had to do three sets of free style like this: 1 fast, 1 easy, 2 fast, 2 easy, 3 fast, 3 easy, 2 fast, 2 easy, 1 fast and 1 easy. There was a one minute rest between sets.  Also managed to get in an hour easy bike ride on Sunday.

Grade: Pass

Run workout #1. Monday

Track time.  6 x 800m in 3:08.  Being the Labor Day holiday, I was able to go in the morning to beat the heat instead of after work.  I did a leisurely bike ride the 4+ miles to the high school as a warm up, and used the return trip as my cool down.

Results:

• 800 #1: 3:07
• 800 #2: 3:03
• 800 #3: 3:07
• 800 #4: 3:05
• 800 #5: 3:08
• 800 #6: 3:06

Grade: A.  Speed work is tough at 8am, but I did it.  I was just about out of gas on #6 and had to dig deep.

Run workout #2. Thursday

The dreaded run of the week. Wanted to redeem myself from earlier misses on five mile tempo runs. This run called for eight miles total: one easy warm up mile, then six miles at a 7:34 pace, then one mile easy cool down. This target pace for the five middle miles was 15 seconds slower than last week’s five miler target Here are the results:

• Mile 1: 9:26
• Mile 2: 7:41
• Mile 3: 7:24
• Mile 4: 7:22
• Mile 5: 7:22
• Mile 6: 7:46
• Mile 7: 7:30
• Mile 8: 9:32

Grade: A. Finally a solid tempo run and one of the best of the seven weeks, averaging  7:30 per mile.  The temperature at 7:00pm when I started was close to 90, but the humidity was no where as oppressive as last week.  Did a new route for this run as my son swam at the gym.  This allowed me to treat myself to a Chick-fil-a chocolate milkshake afterward.  That was good.

Run Workout #3. Saturday

A short long run.  Yea! First 13 miler since week one and a welcome break from the 18’s and 20’s.  Goal pace was ramped up a bit, though, at 8:04.  A crazy schedule for the week pushed the run out to Saturday.  This turned out to be a good thing as  I headed out early to temperatures in the mid 60’s.

A nice solid negative split run.  Broke the 8:00 mark for each of the last four miles, including saving my fastest mile for last at 7:46.  Ended up 1:44:26, an 8:01 pace.

Grade: A.

Week Seven Summary

A  good bounce back from a disappointing previous week.

Here’s a graphic showing hit or miss on the workouts over the past seven weeks.  For the tempo and long runs, I included mileage and pace targets (not including the easy warm up and cool down miles for the tempo runs).  The actual pace result is in parentheses:

Up Next

Here’s what is in store for week seven:

Run #1: Track work. Bunch of 400’s for the first time.  Two sets of 6×400 in 1:32, taking a  90 second rest interval been each 400.  Take a 2:30 break between sets and do it again.
Run #2: 2 miles easy, 3 miles @ 7:04/mile, 1 mile easy.
Run #3: 18 miles @ 8:19/mile.

Cross Training: Swim 25 minutes any stoke and kick board.  Much easier to keep track.

The long run looks to be the toughest for me this week.

 

Stay tuned and POFIFOTO!

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Week 6: BQ Training with Run Less Run Faster

Sep 2, 2013 by Greg Fowler

Here is my report for week six 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 past weeks, click here.

Short version: Tough, disappointing week, but still feel like I’m OK.  Completed track work successfully and was a whisker short on my time goal for Run #2, the tempo run.  However, I did not have a good long run.  The goal for the 20 miler was an 8:34/mile pace and I could only manage an 8:44 pace.

For the long version, keep reading.

Cross Training. Tuesday, Thursday, Saturday

Successfully completed the two prescribed swim workouts. This week’s swims called for five sets of eight laps free immediately followed by two laps of kick board, allowing a one minute rest interval between sets.  This was a good tough workout.   I was also able to get in a two hour bike ride on Saturday morning.

Grade: Pass

Run workout #1. Monday

The usual weekly trip to the high school track. This week’s workout was a new one, calling for two 1200 meter runs at 4:47, followed by six 800m runs at 3:08.  There was a two minute rest interval between runs.

Results:

• 1200 #1: 4:45
• 1200 #2: 4:42
• 800 #1: 3:05
• 800 #2: 3:07
• 800 #3: 3:08
• 800 #4: 3:06

Grade: A. A warm 85 degrees, but a taste of fall low humidity.  I felt flat, with no energy, though.  Had to resort to tunes from 5150 to make it through the last one.  Is that cheating? 🙂

Run workout #2. Wednesday

The dreaded run of the week.  Wanted to redeem myself from an earlier miss on a 5 mile tempo run.  This run called for seven miles total: one easy warm up mile, then five miles at a 7:19 pace, then one mile easy cool down. This target pace for the five middle miles was 15 seconds slower than last week’s three miler, but 15 seconds per mile faster than week three’s miss. Here are the results:

• Mile 1: 10:17
• Mile 2: 7:25
• Mile 3: 7:26
• Mile 4: 7:14
• Mile 5: 7:29
• Mile 6: 7:06
• Mile 7: 11:11

Grade: B+.  The taste of low humidity fall disappeared by Wednesday night, and we were back to typical hot and humid August.  I  wanted to do a negative split, and after the first two miles, I realized that would be very difficult to do.  My effort level was near 100%, but with the almost 90 degree heat, I felt like I was stuck in the mud.  With one mile to go my overall pace was 7:25/mile, and I thought there was no way I could hit 7:19.  The last might was slightly downhill, and I was huffing and puffing as hard I could.  As my watch beeped, I hit stop and switched modes to see my pace – it said 7:19.  Couldn’t believe it.  However, when I plugged the individual miles into a spreadsheet to get the average, it said 7:20.  Since I don’t want anybody to think I’m an easy grader, I’ll go with 7:20 and give myself a B+.

Run Workout #3. Friday

The long run for the week called for the second of five 20 milers in the plan. Target pace was 8:34/mile.  Having completed 18 last week at 8:30, I felt like I could do this.   When I walked outside at 6:15 am, I knew I had a tough task in front of me.  The sun wasn’t up and it was 75 degrees and high humidity – almost 100%.  This run seemed like a continuation of Wednesday’s tempo run – I was putting forth the effort but seemed to be in slow motion.

With five miles to go, my overall pace window on my GPS watch said 8:39.  Still have a chance, I thought and picked up the pace.  I averaged 8:20/mile on miles 16 & 17, but that was all she wrote.  I crashed and burned and averaged over 9:00/mile on the last three.  Overall time was 2:55:15, an 8:44/mile pace.   I lost almost five pounds despite consuming over forty ounces of water.

Grade: B-.  Maybe C+?  A disappointment, for sure, but I will just have to chalk it up to the conditions. 

Week Six Summary

A disappointing week.  I know the heat/humidity combination of the week was the major factor keeping me back.  That is a physiological limit of my body that I cannot help, so I try to remember training in tough conditions will make the cooler conditions of November be even better.  Here’s a graphic showing hit or miss on the workouts over the past six weeks.  For the tempo and long runs, I included mileage and pace targets (not including the easy warm up and cool down miles for the tempo runs):

Up Next

Here’s what is in store for week seven:

Run #1: Track work. 6 x 800m in 3:08 with 90 second rest intervals.
Run #2: 1 mile easy, 6 miles @ 7:34/mile, 1 mile easy.
Run #3: 13 miles @ 8:04/mile

Cross Training: Swim 3 x (1 length fast, 1 length easy; 2 fast, 2 easy; 3 fast, 3 easy; 2 fast, 2 easy; 1 fast, 1 easy) 1 min RI (Tough to keep track!)

Runs #2 & #3 are going to be tough.  Fall weather needs to come back fast!

Stay tuned and POFIFOTO!

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