Wednesday, November 30, 2005

No run tonight

Wednesday night is my off night from running. During the non-winter months, I try to get in a 15-20 mile bike ride. However, since it is dark by the time I'm ready to get outside, I've taken the bike to the trainer. At least I don't have to worry about traffic or some redneck throwing a bottle at me.

30 minutes on the trainer and workout.

I've been studying my old training logs from previous marathons. After comparing to some of the programs that are out there now I've come to the realization that things have changed from 10-15 years ago. I am now in search of the marathon training plan that I can work. I've seen everything from Furman's FIRST 3 day a week program to the hard core Hal Higdon's and company 5 and 6 day training regimens.

Here's my plan. Please comment and help me tweak it. Remember that I have run marathons before, but not recently. I've been keeping a base of 16 mile/week minimum and have been consistently increasing my mileage over the last several months-I am hitting between 25 and 30 miles/week. My long run up to now is 12 miles (twice) with a third twelve miler planned for this coming Saturday.

Saturday mornings-Long runs. I like to try to run negative splits and 3/1 (3/4 of the distance about 1 minute per mile slower than race pace and the last 1/4 of the distance at or slightly faster than race pace).

Sunday-Bike and workout

Monday evening-easy run 4-6 miles slightly slower than planned marathon pace.

Tuesday evening (I'm changing from speedwork on Tuesday)-AMP runs. 1/2 the distance of Saturdays run At Marathon Pace. Occassionally pickup the last couple of miles to 10k pace.

Wednesday evening-Bike and workout

Thursday evening-some type of speedwork. I try to vary this. Yasso 800s, fartleks, 1 mile tempo runs. I'm always open for suggestions!

Friday - REST

Please give me your feedback and let me know how this compares to what you may have done in the past.

Tuesday, November 29, 2005

Good night for running

An excellent night for a run! Got started just after sundown and the temperature was dropping pretty quickly. It was in the mid 40s when I started with almost no breeze . . . PERFECT running weather. The temperature when I finished was 40, so the temp dropped 4 or 5 degrees during my run. You know how you sometimes catch everything just right and have a super run? That was tonight.

1 mile warmup (about 9 minute pace)
4 miles of fartleks (3 pickups/3 recoveries per mile. Each mile averaged around 8:15)
1 mile cooldown (about 8:45 pace)

Not much for you speed demons out there, but decent for the fat man!

Monday, November 28, 2005

I hate the treadmill

yep . . . . can't stand the machine. Have one downstairs where it's dry and warm and it sits in front of a TV. My wife uses it when the weather is bad. Not me! I'm a HE MAN! That explains why I ran tonight in the pouring rain, lightning, and tornado warnings. At least it wasn't cold.

Truthfully, the weather had slacked up enough for me to dart out the door and get started. Since it is Monday, I was doing an easy run (sans watch) as recovery from Saturday's 12 miler. I was planning on an easy 5 or 6 miler. No such luck . . . after I got 2 miles out the lightning started back up. Since I live in a hilly area with lots of trees, I figured I better turn around and head to the house. By the time I hit 3 miles, it was a toad strangler. It was raining so hard, my Tikka Plus headlight couldn't be seen, even on bright.

I made it home safely. Wet, but safe. Only got in 4 miles, but will make it up tomorrow night. Planning on a 6 miler tomorrow night and throw in my Tuesday night fartleks.

Saturday, November 26, 2005

I survived Thanksgiving!

Hope everyone out there had a great holiday. Mine turned out fine. Spent the holiday with my wife's family. Got a chance to see her older brother Cary and his family since they flew in from Porland. Their kids are well behaved and as close to normal as teenagers can be these days. Also saw my wife's younger brother Glenn and his two boys from Huntsville. Needless to say, there was a lot of noise and eating Thursday and Friday.

Got back home to Birmingham this afternoon. After unpacking and unwinding for a little while, I decided that I needed to go for my previously planned long run. Wasn't sure if I could pull it off, considering all the turkey, dressing, gumbo, wine and other miscellaneous things that I happened to get in front of my face during the last two days. SOOOO, I strapped 'em on and took off for a 12 miler. I was afraid that I might spew . . . or worse, just collapse into a ditch, to be found a year from now when the locals decide to clean their yards. However, after the first mile of discomfort, things sort of smoothed out. I completed the 12 miles. Not as fast as last Saturday, but I was surprised to discover that I managed to average a 9:18 pace!

woo hoo . . . . I survived turkey day, didn't gain any weight (go figure that one out), and managed to stick to my running schedule!

Thursday, November 24, 2005

Happy Thanksgiving!

I hate holidays! Everyone finds an excuse to EAT, EAT, EAT! The fat man chasing me loves to eat too. The Weight Watcher training tells me utilize the three bite rule . . . the fat man says to take REALLY BIG BITES. But I digress.

Ran a nice 6 miler this morning in Tupelo, MS. At the mother-in-laws' house for turkey day. I was a little stiff to start off since I played 27 holes of golf yesterday. I didn't play too well, but the up side is that I needed to clean some of the old balls out of my bag :) There is a nice 1.5 mile loop in her neighborhood . . . no hills like home. It was very pleasant, around 45 degrees and sunny. Beautiful morning to run. I hope it makes up for the self-indulgence that will be taking place later today.

Happy Thanksgiving!

Tuesday, November 22, 2005

speedwork . . . sort of

Tuesdays I try to do somekind of speedwork. Actually, I prefer fartleks. And no, it is not a dirty word. I do try to do Yasso 800's about once a month but I don't live near a track and my neighborhood is hilly so I don't really do anything too structured on a regular basis. I prefer fartleks and pickups. Anyway, I warm up for a mile and run 3 miles doing 3-4 fartleks per mile and then 1 mile to cooldown.

Everyone says you have to do speedwork and hillwork to be successful in improving your times. I never really did much in my other marathon training, but I want to PR (and break 4 hours) in Flying Pig next May. We'll see how it goes!

Nov. 22-First blogging day

I have finally decided to try this "blogging" thing. I've always found it helps to motivate me to journal my running. I have now decided to share that information with you. Maybe something I say can help or perhaps you can see an error I'm making in my training and will drop me a line @

Last night I ran an easy 5 miler. I usually run easy on Mondays after a Saturday long run and a Sunday bike ride. BTW, I ran 12 miles Saturday @ 9:02 pace. I know that is slow to some of you, but it's better than sitting on the sofa, drinking beer . . . or is it? :)

I am planning on running the half-marathon at the Mercedes Marathon here in Birmingham on Feb. 12. I am running as a Partner in Training for a local charity-The Bell Center. Check out my page for the fund raising.