Got out on Tuesday for a nice easy run with Blake out towards SPU.
Talked up a storm and tried to keep the HR down and be comfortable.
Left thigh mumbled a little towards the end, but nothing significant.
Was going to do between 3-5. Blake was voting for 5. I could have done the planned 5ish but we were moving slowly, and he had a 1:00 meeting, so we bailed out at about 2 miles and headed back in.
4.03 in 43:06 (10:42/mile) @ 139
10:25 @ 133
10:46 @ 141
11:00 @ 140
10:42 @ 142
155 feet @ 7:20 @ 169
Tuesday, June 30, 2009
Saturday, June 27, 2009
RnR Seattle Results
As usual, race report to follow.
Chip Time: 4:11:47 (9:37/mile) @ 167 bpm avg.
Works out to a shiny new PR by lopping 21:11 off my 2008 Seattle time.
Chip Time: 4:11:47 (9:37/mile) @ 167 bpm avg.
Works out to a shiny new PR by lopping 21:11 off my 2008 Seattle time.
Friday, June 26, 2009
RnR Seattle Goals
I've been, thanks to the week of brain melting training I just finished, mostly able to not obsess about goals and taper madness. Now that I'm sitting in the airport trying to get caught up, with 12 hours or so to go till the race, I'm starting to get caught up.
Plane gets in at 10pm, then I'm headed to a HoJo's about a mile from the start to get what sleep I can, and I hope and pray they have their shit together when I get up and head over there at 5am-ish and I can pick up my packet at Customer Service as promised.
So despite the altitude and hills in Denver effing with my head, I think that I'm adequately recovered from the half, and think that the half might actually be an accurate indicator of my capabilities.
Below is a chart comparing the pacing of Seattle to the Beach To Chowder Half. Admittedly the half is a HALF, but I am obviously much stronger across a longer distance. And I think that might extend throuoght the whole marathon.
http://www.aaron-cunningham.com/marathon_comparison.JPG
The next image is a comparison using McMillan across a set of ranges. Bold are actual race/time trial results.
Last year I thought was capable of the 3:50ish finish my 10K time predicted. Obviously from the final result, not so much. If you look at the 2 mile time trial I did basically randomly, and the half, I seem to be much stronger and more consistent than last year. I would certainly hope so. If 2 18 miles, and 5 20 milers (3 in 56 mile weeks) don't do it, nothing will. :)
http://www.aaron-cunningham.com/mcmillan_comp.JPG
I'm pretty sure this means I'm going to be more capable into the longer distance. I've decided that my goal is going to be to shoot for the 3:50 goal time. I'll pace at 8:50ish (slightly less than 3:50 pace) until the half. I think that should map to between 153 or 155 heart-rate wise, and I've done at least 18 at that HR with no problems. At the half I'll formally reevaluate, and then again formally at 20 or so. If I fall apart, then I do, and we adjust as needed.
I paid money to do this, I'll be damned if I'm not going to go for this in a reasonable sane manner. I'm not throwing this all to the winds, but I'm not paying 100 bucks for a 143bpm (75%MHR) training run with a 4:30 finish as I interpreted Eric's advice to me (even if 143 is my supposed lactate threshold)(or I don't understand LT, which is entirely possible), when empirical evidence says I should be capable of better. If I'm not then I'll have learned a lot, and unless things go horribly pear-shaped, I'll still lop some time off my PR. :)
So; formally calling out my goals in order:
Finish
Beat current PR of 4:32:58
Finish at originally projected 4:15 or under
Break 4:00
Closer to 3:50 than 4:00
Let's do this thing!
Plane gets in at 10pm, then I'm headed to a HoJo's about a mile from the start to get what sleep I can, and I hope and pray they have their shit together when I get up and head over there at 5am-ish and I can pick up my packet at Customer Service as promised.
So despite the altitude and hills in Denver effing with my head, I think that I'm adequately recovered from the half, and think that the half might actually be an accurate indicator of my capabilities.
Below is a chart comparing the pacing of Seattle to the Beach To Chowder Half. Admittedly the half is a HALF, but I am obviously much stronger across a longer distance. And I think that might extend throuoght the whole marathon.
http://www.aaron-cunningham.com/marathon_comparison.JPG
The next image is a comparison using McMillan across a set of ranges. Bold are actual race/time trial results.
Last year I thought was capable of the 3:50ish finish my 10K time predicted. Obviously from the final result, not so much. If you look at the 2 mile time trial I did basically randomly, and the half, I seem to be much stronger and more consistent than last year. I would certainly hope so. If 2 18 miles, and 5 20 milers (3 in 56 mile weeks) don't do it, nothing will. :)
http://www.aaron-cunningham.com/mcmillan_comp.JPG
I'm pretty sure this means I'm going to be more capable into the longer distance. I've decided that my goal is going to be to shoot for the 3:50 goal time. I'll pace at 8:50ish (slightly less than 3:50 pace) until the half. I think that should map to between 153 or 155 heart-rate wise, and I've done at least 18 at that HR with no problems. At the half I'll formally reevaluate, and then again formally at 20 or so. If I fall apart, then I do, and we adjust as needed.
I paid money to do this, I'll be damned if I'm not going to go for this in a reasonable sane manner. I'm not throwing this all to the winds, but I'm not paying 100 bucks for a 143bpm (75%MHR) training run with a 4:30 finish as I interpreted Eric's advice to me (even if 143 is my supposed lactate threshold)(or I don't understand LT, which is entirely possible), when empirical evidence says I should be capable of better. If I'm not then I'll have learned a lot, and unless things go horribly pear-shaped, I'll still lop some time off my PR. :)
So; formally calling out my goals in order:
Finish
Beat current PR of 4:32:58
Finish at originally projected 4:15 or under
Break 4:00
Closer to 3:50 than 4:00
Let's do this thing!
6/25 Run - Rain in Lakewood/Golden
Stepped out of the classroom into clouds and light drizzle. Jim and I looked at each other and decided they'd revoke or Seattle citizenship if we went and ran on the treadmill.
Decided to try the single track and shoot for the top of the hill in the Park behind the hotel, or 6 miles total, whichever came first. That lasted for about a mile. Between the rain, and the real single track (really a horse trail) that might as well have been greased, we bailed onto residential roads after about a mile.
The lightening started a little later, and after that and a nice steep hill we called it a night and went back to the hotel. I made him run a loop around the hotel so I could get a full 3 miles for the day, and then we went to Casa Bonita for dinner.
Hard to argue with all you can eat Mexican, gorillas swinging lightsabers, and cliff divers for dinner.
Slow run between the mud and Jim not being quite acclimated yet. Probably a good combination for the last run before the marathon.
The guy at the front desk just shook his head at us as we came back in looking like wet rats, and covered in mud. I was pretty bummed. The trails in the park looked like a really fun run. Daddy needs some trail shoes!
3.03 miles in 37:08 (12:15/mile) @ 143
Decided to try the single track and shoot for the top of the hill in the Park behind the hotel, or 6 miles total, whichever came first. That lasted for about a mile. Between the rain, and the real single track (really a horse trail) that might as well have been greased, we bailed onto residential roads after about a mile.
The lightening started a little later, and after that and a nice steep hill we called it a night and went back to the hotel. I made him run a loop around the hotel so I could get a full 3 miles for the day, and then we went to Casa Bonita for dinner.
Hard to argue with all you can eat Mexican, gorillas swinging lightsabers, and cliff divers for dinner.
Slow run between the mud and Jim not being quite acclimated yet. Probably a good combination for the last run before the marathon.
The guy at the front desk just shook his head at us as we came back in looking like wet rats, and covered in mud. I was pretty bummed. The trails in the park looked like a really fun run. Daddy needs some trail shoes!
3.03 miles in 37:08 (12:15/mile) @ 143
Wednesday, June 24, 2009
6/24 Run - Outside in Lakewood/Golden
Got outside at around 6:20. 73, cloudyish, with an evening storm passing over and keeping the direct sun down.
Felt my shins a little after the run, and I'm sure it was the ups and downs. Nothing lasting though.
They really need to import some oxygen up here
It was a really enjoyable run, even with all the walking I had to do.
Left glute was giving me some trouble the first mile or so and then it just shut up and complained no more.
I got some decent iPhone pictures from the high points of the run that I'll upload when I get home.
Really wanted to run to the top of the peak nearest the hotel, which according to the map is Hayden Green Mountain Park. I didn't see any obvious way in, but a little research after I got back found an entrace right by the hotel.
Saw lots of robins. Seemed a little odd, since I don't think I've seen anything else. Especially not the ravens/crows I'd expect from home.
6.03 miles in 1:08:54 (11:26/mile) @ 139 bpm
11:38 @ 131
11:52 @ 141
12:48 @ 141
9:58 @ 139 <-- downhill much? :)
10:16 @ 142
12:08 @ 144
0.03 - 9:50 @ 144
Felt my shins a little after the run, and I'm sure it was the ups and downs. Nothing lasting though.
They really need to import some oxygen up here
It was a really enjoyable run, even with all the walking I had to do.
Left glute was giving me some trouble the first mile or so and then it just shut up and complained no more.
I got some decent iPhone pictures from the high points of the run that I'll upload when I get home.
Really wanted to run to the top of the peak nearest the hotel, which according to the map is Hayden Green Mountain Park. I didn't see any obvious way in, but a little research after I got back found an entrace right by the hotel.
Saw lots of robins. Seemed a little odd, since I don't think I've seen anything else. Especially not the ravens/crows I'd expect from home.
6.03 miles in 1:08:54 (11:26/mile) @ 139 bpm
11:38 @ 131
11:52 @ 141
12:48 @ 141
9:58 @ 139 <-- downhill much? :)
10:16 @ 142
12:08 @ 144
0.03 - 9:50 @ 144
Tuesday, June 23, 2009
6/23 Run - Mile High Treadmill
Decided to take Sunday off what with the 0430 wakeup and the not getting to the hotel till 2200 after a great time with a friend from college and her family.
I hadn't really noticed the extra 5000 feet of elevation till I got on the treadmill. The treadmill? you cry., Why not run outside in a new place? Because of the plains thunderstorm, with associated lightening, says I.
Which made for an unpleasant hour in a small, hot, humid room running on the treadmill
6 miles in right around 60 minutes.
Ran the first 1 -1 1.5 at between 10 and 10:30, decided to run .5 at goal marathon pace (8:48) just to remind my legs what that might feel like. Oh. My. God. Slowed back down to 10:30 for 2 more miles or so and the tried it again. Much better the second time. Finished the last mile in 10 or so.
I'm still pretty tapped, and I think I'm dehydrated, so off to drink water and sleep. And take it easier on the run tomorrow.
I hadn't really noticed the extra 5000 feet of elevation till I got on the treadmill. The treadmill? you cry., Why not run outside in a new place? Because of the plains thunderstorm, with associated lightening, says I.
Which made for an unpleasant hour in a small, hot, humid room running on the treadmill
6 miles in right around 60 minutes.
Ran the first 1 -1 1.5 at between 10 and 10:30, decided to run .5 at goal marathon pace (8:48) just to remind my legs what that might feel like. Oh. My. God. Slowed back down to 10:30 for 2 more miles or so and the tried it again. Much better the second time. Finished the last mile in 10 or so.
I'm still pretty tapped, and I think I'm dehydrated, so off to drink water and sleep. And take it easier on the run tomorrow.
6/20 Med Long Run
I'm a bit behind on entries and commenting. Catching up on one tonight, and the other tomorrow I hope.
Saturday was my last run at home before the marathon.
12.11 in 2:07:33 (10:30/mile) @ 142 bpm
This was a very reassuring run. I really felt like I had my legs back, and was within 0:10/mile of the pre Beach to Chowder weekly average.
I didn't take very good notes after the run, so I don't remember a lot about it, other than it felt good, and that I was glad the porta-san was at mile 8.5.
Forgot to mention that I had some new chafing during Beach to chowder. In the under arm area, never seen before. I also discovered my deodorant is alcohol based the hard way. :)
Also discovered over the course of a few runs that the 'classic' nylon running shorts I bought last year aren't a good choice for anything over about 3 miles. Going to stick with the compression shorts, thank you very much. :)
Saturday was my last run at home before the marathon.
12.11 in 2:07:33 (10:30/mile) @ 142 bpm
This was a very reassuring run. I really felt like I had my legs back, and was within 0:10/mile of the pre Beach to Chowder weekly average.
I didn't take very good notes after the run, so I don't remember a lot about it, other than it felt good, and that I was glad the porta-san was at mile 8.5.
Forgot to mention that I had some new chafing during Beach to chowder. In the under arm area, never seen before. I also discovered my deodorant is alcohol based the hard way. :)
Also discovered over the course of a few runs that the 'classic' nylon running shorts I bought last year aren't a good choice for anything over about 3 miles. Going to stick with the compression shorts, thank you very much. :)
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