I ran the Patuxent River Trail 10k today in Upper Marlboro, MD. I had no idea what the course would be like or the conditions of the trails. It was a relatively flat course (about 240' of elevation gain), but it was muddy singletrack with lots of leaves and the occasional downed tree. Additionally, the few hills were super steep. I finished in a time of 40:17 with an average pace of 6:27/mile, which was good enough for 3rd place in a field of 175. Needless to say, I'm very happy!
Avg. HR 172 (86% of max)
Saturday, February 26, 2011
Monday, February 21, 2011
Weekly Training Summary 2/14 - 2/20
Monday 2/14: 5.5 mile jog in 48:30. 8:53/mile pace. Avg. HR 133.
Tuesday 2/15:
AM: Track workout - 8x1000m plus warm-up and cool-down. 8.97 miles.
PM: Night trail run w/ WUS. My legs felt pretty tired after the interval workout in the morning, but I decided to go out for 11 miles anyways...11.33 miles in 1:40:35. 8:52/mile pace. Avg. HR 133.
Wednesday 2/16: 9.61 miles in 1:21:48. 8:30/mile pace. This was a nice run, I basically followed the same route as the "Figure 8" trail run that I did with WUS, but didn't go all the way to the canal. Avg. HR 143.
Thursday 2/17: 25 minute tempo and 6 x hill repeat. 8.43 miles.
Friday 2/18: Went up to Great Falls National Park for a trail run. I felt especially fatigued, but still managed to get the mileage in. 12 miles in 1:39:19. 8:16/mile pace. Avg. HR 146.
Saturday 2/19: 9.00 miles in 1:09:47. 7:45/mile pace. My legs felt great! I was happily surprised. This run was about 1/2 trails and 1/2 pavement. Avg. HR 150 - which is kinda high, probably because I was still fatigued from the tempo from Thursday or I just wasn't running very efficiently.
Sunday 2/20: 17.32 miles in 2:19:58. 8:04/mile pace. I tried to follow the "Figure 8" run, but got lost in the Archibold Glover Park section...so I ended up doing a loop around the Tidal Basin. I was wearing my Kinvara's and my feet started to get very sore by the end of the run. I think that my Nike Lunaracers have more cushioning on the forefoot, and I've felt somewhat more comfortable in them during long runs. I think I'll probably go with the Lunaracers for the National Marathon.
Summary:
82.13 miles in
11:14:24 at
an average speed of 7.4 miles per hour with
an average HR of 144 beats per minute
Tuesday 2/15:
AM: Track workout - 8x1000m plus warm-up and cool-down. 8.97 miles.
PM: Night trail run w/ WUS. My legs felt pretty tired after the interval workout in the morning, but I decided to go out for 11 miles anyways...11.33 miles in 1:40:35. 8:52/mile pace. Avg. HR 133.
Wednesday 2/16: 9.61 miles in 1:21:48. 8:30/mile pace. This was a nice run, I basically followed the same route as the "Figure 8" trail run that I did with WUS, but didn't go all the way to the canal. Avg. HR 143.
Thursday 2/17: 25 minute tempo and 6 x hill repeat. 8.43 miles.
Friday 2/18: Went up to Great Falls National Park for a trail run. I felt especially fatigued, but still managed to get the mileage in. 12 miles in 1:39:19. 8:16/mile pace. Avg. HR 146.
Saturday 2/19: 9.00 miles in 1:09:47. 7:45/mile pace. My legs felt great! I was happily surprised. This run was about 1/2 trails and 1/2 pavement. Avg. HR 150 - which is kinda high, probably because I was still fatigued from the tempo from Thursday or I just wasn't running very efficiently.
Sunday 2/20: 17.32 miles in 2:19:58. 8:04/mile pace. I tried to follow the "Figure 8" run, but got lost in the Archibold Glover Park section...so I ended up doing a loop around the Tidal Basin. I was wearing my Kinvara's and my feet started to get very sore by the end of the run. I think that my Nike Lunaracers have more cushioning on the forefoot, and I've felt somewhat more comfortable in them during long runs. I think I'll probably go with the Lunaracers for the National Marathon.
Summary:
82.13 miles in
11:14:24 at
an average speed of 7.4 miles per hour with
an average HR of 144 beats per minute
Sunday, February 13, 2011
Weekly Training Summary 2/7-2/13
Monday 2/7:
6.53 miles in 56:24. 8:37/mile average. Great recovery run. I was able to keep my HR down (avg HR 138) even on the uphills, which was kind of the goal.
Tuesday 2/8:
AM: about 7 miles track workout. My splits are slower than I'd like; this is probably because I had not recovered completely from Sunday's long run. Either way, it was not a bad workout.
PM: 10.05 miles in 1:20:42. 8:01/mile average. Great run with the WUS crew. I'm psyched about running with everyone!
Wednesday 2/9:
I only made it less than a mile before something happened to my hip. I felt a very sharp pain and decided that it would be wise to turn around. I was bummed, but probably needed the break after running 17 miles on 2/8.
Thursday 2/10:
AM: Fartleks! About 6 miles on the track. Again, I wasn't running as fast as I'd like - my fast splits were around 6:00/mile and I know that I'm capable of sticking around 5:30 - 5:45 for longer than 30 minutes.
PM: 7 miles in 52:09. 7:27/mile average. I felt great for whatever reason. Not complaining.
Friday 2/11: 8.74 miles in 1:09:51. 7:59/mile average. Felt great, kept it nice and easy.
Saturday 2/12: 7.01 miles in 56:22. 8:02/mile average. Didn't feel so hot, my HR was much higher than it should be for a given pace. I was kind of concerned about how the long run would go...
Sunday 2/13: 21.53 miles in 2:52:56. 8:02/mile average. I felt alright, but my HR was still about 5-10bpm higher than normal for a given pace. Tomorrow will be super easy; I probably won't go much further than 4-5 miles.
Totals:
71.95 miles (a couple miles from the track are unaccounted for. Actual was more like 75 miles)
in 9:38:41
at an 8:00/mile average pace
with 3,781ft of elevation gain and an average HR of 145bpm.
6.53 miles in 56:24. 8:37/mile average. Great recovery run. I was able to keep my HR down (avg HR 138) even on the uphills, which was kind of the goal.
Tuesday 2/8:
AM: about 7 miles track workout. My splits are slower than I'd like; this is probably because I had not recovered completely from Sunday's long run. Either way, it was not a bad workout.
PM: 10.05 miles in 1:20:42. 8:01/mile average. Great run with the WUS crew. I'm psyched about running with everyone!
Wednesday 2/9:
I only made it less than a mile before something happened to my hip. I felt a very sharp pain and decided that it would be wise to turn around. I was bummed, but probably needed the break after running 17 miles on 2/8.
Thursday 2/10:
AM: Fartleks! About 6 miles on the track. Again, I wasn't running as fast as I'd like - my fast splits were around 6:00/mile and I know that I'm capable of sticking around 5:30 - 5:45 for longer than 30 minutes.
PM: 7 miles in 52:09. 7:27/mile average. I felt great for whatever reason. Not complaining.
Friday 2/11: 8.74 miles in 1:09:51. 7:59/mile average. Felt great, kept it nice and easy.
Saturday 2/12: 7.01 miles in 56:22. 8:02/mile average. Didn't feel so hot, my HR was much higher than it should be for a given pace. I was kind of concerned about how the long run would go...
Sunday 2/13: 21.53 miles in 2:52:56. 8:02/mile average. I felt alright, but my HR was still about 5-10bpm higher than normal for a given pace. Tomorrow will be super easy; I probably won't go much further than 4-5 miles.
Totals:
71.95 miles (a couple miles from the track are unaccounted for. Actual was more like 75 miles)
in 9:38:41
at an 8:00/mile average pace
with 3,781ft of elevation gain and an average HR of 145bpm.
Tuesday, February 8, 2011
Weekly Training Summary 1/31-2/6
1/31: 6.09 miles in 49:30; 8:07/mile pace.
2/1: Speedwork, 5x1 mile repeats. 8.05 miles total in 50:27. Didn't feel too strong, but still managed decent splits.
Interval 1 - 5:22
2 - 5:34
3 - 5:50
4 - 5:50
5 - 6:22 for 1.09 miles (avg. 5:52)
2/2: AM - 6.18 miles in 46:56; 7:35/mile pace.
PM - 5.07 miles in 39:54; 7:52/mile pace.
2/3: About 6 miles, first track workout with the PR crew.
2/4: 11.11 miles in 1:26:37; 7:47/mile pace.
2/5: 8.33 miles in 1:05:12; 7:49/mile pace. Followed immediately by 1.66 miles on the treadmill at 8:40ish pace at 5% grade.
2/6: 18.61 miles in 2:23:18; 7:42/mile pace. My watch got shut off for a little bit, I think I ran more like 20 miles at 7:50/mile pace.
Total: about 72.5 miles
2/1: Speedwork, 5x1 mile repeats. 8.05 miles total in 50:27. Didn't feel too strong, but still managed decent splits.
Interval 1 - 5:22
2 - 5:34
3 - 5:50
4 - 5:50
5 - 6:22 for 1.09 miles (avg. 5:52)
2/2: AM - 6.18 miles in 46:56; 7:35/mile pace.
PM - 5.07 miles in 39:54; 7:52/mile pace.
2/3: About 6 miles, first track workout with the PR crew.
2/4: 11.11 miles in 1:26:37; 7:47/mile pace.
2/5: 8.33 miles in 1:05:12; 7:49/mile pace. Followed immediately by 1.66 miles on the treadmill at 8:40ish pace at 5% grade.
2/6: 18.61 miles in 2:23:18; 7:42/mile pace. My watch got shut off for a little bit, I think I ran more like 20 miles at 7:50/mile pace.
Total: about 72.5 miles
Friday, February 4, 2011
PR Training Programs
I began training with PR training programs yesterday morning. It was great to do a track workout with other people and to have feedback from coach Ray. I look forward to training with PR and I am certain that they will help me improve my running form, economy, and speed.
Tuesday, February 1, 2011
TNF Endurance Challenge 50 Miler (Mid-Atlantic)
Just registered! Now I'm guaranteed to have a 50 miler prior to the Burning River 100 regardless of whether or not I receive a spot in the Bull Run 50. Stoked.
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