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 14: BQ Training with Run Less Run Faster

Oct 28, 2013 by Greg Fowler

Here is my report for week fourteen 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: Another good week. I hit all targets (5 weeks in a row!).  The 13 mile long run seemed easy.

For the long version, keep reading.

Cross Training. Wednesday and Saturday

Successfully completed the two prescribed swim workouts:  3 x (1 length fast, 1 length slow; 2 lengths fast, 2 lengths slow; 3 lengths fast, 3 lengths slow; 2 lengths fast, 2 lengths slow; 1 length fast, 1 length slow) with 1 minute rest interval between sets.

Grade: Pass

Run workout #1. Sunday

Headed to the track on Sunday again.  Tough workout called for 8 x 800m in 3:08 with 9o second rest intervals.

Results:

• 800m #1: 3:04
• 800m #2: 3:02
• 800m #3: 3:03
• 800m #4: 3:04
• 800m #5: 3:04
• 800m #6: 3:04
• 800m #7: 3:04
• 800m #8: 3:04

Grade: A+. Maybe my most consistent speed workout so far in the program.  Was extremely happy, and maybe a bit surprised, with these results coming off the twenty miler two days before.

Run workout #2. Tuesday

This week’s tempo run called for an easy mile warmup, then five miles at a 7:19 pace, then one mile easy cool down.

Results:

• Mile #1:9:01
• Mile #2: 7:23
• Mile #3: 7:15
• Mile #4: 7:13
• Mile  #5: 7:16
• Mile #6: 7:16
• Mile #7: 9:25

Grade: A. Solid run.  That’s a 7:16 pace for the five fast miles.

Run Workout #3. Friday

This week’s long run called for thirteen miles at a 7:49/mile pace, which is my target race day pace.  I felt pretty confident about this run.   Not only had I done ten at 7:31 two weeks ago, some much cooler weather had rolled in.  At 45 degrees, the temperature was 25 degrees cooler than last weeks run.  Unfortunately, the wind was pretty brisk, too.  Had to bust out a long sleeve shirt for the first time in a while.

I felt really good the entire run.  At the halfway point, the pace screen on my watch said 7:49.  Right on track.  Time for one more test.  I switched my iPhone over to the playlist I’m working on for the last 10K of the race.  I guess it has potential, because between it and being down wind for much of the second half, I cruised the final 6 plus miles at a 7:40/mile pace.  Probably a tad too fast, but I promise I was not pushing hard.

My PR in a half marathon is 1:42:40, set in spring of 2012.   I decided to stretch this run out to 13.1 just to see where I’d stack up against that.  Wouldn’t you know it, I came in at 1:41:32 for the 13.11 miles.

Grade: A.  7:45/mile pace.  Unofficial PR.

Week Fourteen 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 fifteen. The taper continues!  Less than twenty miles of running this week.

Run #1: Track work. 5 x 1000m in 3:56. 400m RI between each.
Run #2: 2 miles easy warm up, 3 miles @ 7:04/mile, 1 mile easy cool down.
Run #3: 10 miles @ 7:49/mile.

Cross Training: Swim 10 x (1 length with kick board 15 sec RI);  20 laps free

 

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 10: BQ Training with Run Less Run Faster

Sep 30, 2013 by Greg Fowler

Here is my report for week ten 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, accomplishing all three runs.  A cold front blew through last weekend, sweeping summer away (I hope!).  The cooler weather made a big difference in my ability this week.

For the long version, keep reading.

Cross Training. Wednesday and Thursday

Successfully completed the two prescribed swim workouts -4 lengths easy; 3 x (2 lengths easy, 2 lengths fast, 30 seconds RI); 6 x(1 length easy, 1 length fast, 15 seconds RI).  A really short work out.

Grade: Pass

Run workout #1. Monday

Yep, Monday track time  This week’s workout was a new one, 2 sets of 3 x 1200m in 4:47 with 2:00 rest interval.  Had a four minute rest interval between sets for a total of 6 x 1200m.

Results:

• 1200m #1: 4:46
• 1200m #2: 4:44
• 1200m: #3 4:47
• 1200m: #4 4:46
• 1200m: #5 4:45
• 1200m: #6 4:43

Grade: A.  Maybe A+.  I took care to ease up on the first couple, hoping I could finish faster on the last ones.  It worked.

Run workout #2. Tuesday

Up until this week, all the tempo runs had been a mile or two easy warm up, followed by two to six hard miles, then an easy mile or two cool down.  This week, seemingly out of left field, the plan called for 10 miles at a 7:49 pace.  Seemed quite a jump.  I can’t remember the last time I did a mid week double digit run, either.  This run worried me for three reasons.  The first was the just mentioned big jump in mileage at a pretty aggressive pace.  The second reason was my schedule.  I had to violate one of the main principles of the program which is not running back to back days.  Unfortunately, with two cross country meets this week, I couldn’t figure out another way.

So, I set out at 6:15pm Tuesday night with the third worry – impending darkness.  Now I run in the dark a lot, but I stay in my neighborhood, where it is safer.  For a 10 mile run, though, I rarely do the neighborhood because that is four laps and too many hills.  For the tempo RLRF workouts, I’ve tried to balance the hills.  So, I headed out of the neighborhood with an hour of daylight left and my reflective gear.  Don’t know if it was the attention to nutrition and hydration during the day, the new gels I was trying or the cool weather, but this was one of my best runs yet.  I did the 10 miles in 1:17:15.

Grade: A+. That’s a 7:42 pace for the ten miles.  It was also a negative split.  I average 7:46 on miles 1-5 and 7:39 on miles 6-10.  I was 7:45 through nine and pushed it on mile 10, coming in at 7:13 for the last mile.  That will lower the average a bit.

Run Workout #3. Friday

This week’s long run called for 15 miles at an 8:09 pace. After last week’s disappointing 20 miler, I wanted to redeem myself and finish up strong for a great week. I set out at sunrise to almost perfect running weather, low 60’s and comfortable humidity.

As usual, besides meeting the time goal, the secondary goal was a negative split.  I had not been too successful with this on the long runs.

Grade: A. I started out a bit fast, and after five miles was on an 8:07 pace.  I slowed it down a bit on the next five and with five miles to go, I felt great and my overall pace had slipped to 8:10.  Time to turn it up a bit. I ran the last five miles at a 7:55 pace, including stepping down 7:57, 7:55, 7:54 on the last three.  This gave me 2:01:38, an 8:05/mile pace for the fifteen miles.  Also met the negative split goal.

Week Ten Summary

This week was a good confidence booster, especially the ten mile tempo run at 7:49.  If you recall, 7:49 is the marathon target pace.  This was the first double digit run at that pace, and I did very well.  Still a long ways to go, but it felt great to pull it off, especially the day after a tough track workout.

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 eleven:

Run #1: Track work. 1000m in 3:56; 2o00m in 8:14; 1000 in 3:56; 1000m in 3:36.  400m RI between each
Run #2: 1 easy mile, 5 miles @ 7:49/mile, 1 easy mile
Run #3: 20 miles @ 8:19/mile.

Cross Training: Swim, of course: Kick 4 lengths; swim 20 minutes; kick 4 lengths

Big concern this week is the twenty mile long run.  I haven’t met goal on the last two twenties, and I’d really like to meet this one.

 

Stay tuned and POFIFOTO!

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