Recovery is sooo sweet! I have enjoyed this recovery training. It has been a GREAT week of recovery. I was unable to run one day this week due to rain and tornados in the area, but I have learned, a little REST never hurt anyone. I also decided NOT to run that 10k that I had planned to run on Saturday. Instead of doing the 10K, I just ran my 13 miler on Saturday instead of the planned Sunday 13 miler.
Here are this weeks results:
Sunday: 4 mi/30:21/out-15:51/in-14:30
Monday: REST
Tuesday: 4 miles/33:57/out-17:10(5-repeats)/in-16:47(5-repeats)
Wednesday: 3.3 miles/26:30
Thursday: REST
Friday: REST
Saturday: 13 mi/1:54:22 w/Allen
Mileage=24.3
Here is the schedule for this week:
Sunday: 4 mi/tempo run
Monday: SPIN
Tuesday: 4 mi/EASY
Wednesday: 3.3 mi/10 min.EASY/10 min.MARATHONPACE/10 min.COOLDOWN
Thursday: 4 mi/EASY
Friday: REST
Saturday: 10 mi
Well, as I continue to recover from my BEST marathon, I am contemplating what is next for me? First, I am running the Inaugral ING Georgia Half-Marathon and then hopefully, The New York Marathon in November. I would really like to
run a 10k to see how fast I can actually do a 6.2 miler seeing that I am in such GREAT shape at this time. Oh well, I will continue to ponder for now. My wife has a co-worker whose son's school gets money for a 5K race this upcoming weekend, so I have promised her that I would participate. That being said, maybe I can PR in a 5K. I can't remember the last time I ran a 3.1 miler race.
At any rate, RECOVERY is going really well and my 13 miler was GREAT on Saturday. It felt really good to be out on the road for awhile. My friend, Allen and I ran many many hills as we did the 13 miler. Of course, it's pretty hard to run anywhere in the ATL without hitting any hills. (Hills are good, right?) I guess that is why the Gasparilla felt so good because I can't remember a single hill!
Keep Running and PR!
LJ
Tuesday, February 27, 2007
Sunday, February 25, 2007
Recovery Mode...February 18-24
Well, I am beginning to come down off my PR high that I had this time last week. That being said, I am so excited about my PR that I can't wait till my next race to see if I can better that 3:37:59 time!
I am now in recovery mode and I must say, I could not wait to go for a run on Saturday. I ran with my friend Allen and we talked about the race it seems, the entire 1 hour and 20 minute run. He is probably so glad that run is over. Of course, Sabrina and I went to dinner Saturday evening with Allen and his wife, Vickie, and once again, we talked about the race and my awesome PR.
Allen and I ran a good 8 mile run and of course it was a good slow 8 mile run with several hills. I felt as if I could have easily gone further, but I did not push the issue. I will be in recovery mode for the next 3 weeks. In March, I will be running the Inaugural ING Georgia Half Marathon. Hopefully, I can PR again!
Here is the schedule for this week:
Sunday: 4 miles
Monday: 4 miles
Tuesday: 4 miles/speedwork(repeats)
Wednesday: 3 miles/
Thursday: 4 miles/speedwork(repeats)
Friday: REST
Saturday: Chattahoochee Road Runners 10K
I plan to run a 10K on Saturday to get me a good spot in the Peachtree Road Race. Hopefully, I can once again PR in a 10K. I can't remember the last time I ran a 10K. I am looking forward to it.
KEEP RUNNING!!
LJ
I am now in recovery mode and I must say, I could not wait to go for a run on Saturday. I ran with my friend Allen and we talked about the race it seems, the entire 1 hour and 20 minute run. He is probably so glad that run is over. Of course, Sabrina and I went to dinner Saturday evening with Allen and his wife, Vickie, and once again, we talked about the race and my awesome PR.
Allen and I ran a good 8 mile run and of course it was a good slow 8 mile run with several hills. I felt as if I could have easily gone further, but I did not push the issue. I will be in recovery mode for the next 3 weeks. In March, I will be running the Inaugural ING Georgia Half Marathon. Hopefully, I can PR again!
Here is the schedule for this week:
Sunday: 4 miles
Monday: 4 miles
Tuesday: 4 miles/speedwork(repeats)
Wednesday: 3 miles/
Thursday: 4 miles/speedwork(repeats)
Friday: REST
Saturday: Chattahoochee Road Runners 10K
I plan to run a 10K on Saturday to get me a good spot in the Peachtree Road Race. Hopefully, I can once again PR in a 10K. I can't remember the last time I ran a 10K. I am looking forward to it.
KEEP RUNNING!!
LJ
Monday, February 19, 2007
I DID IT....PR BABY!
Wow,
What a GREAT run! I had such a GREAT run, I can not begin to tell you
how good it was. Let's just start by saying, I had a PR, personal record.
I finished in 3:37:59. In case you haven't noticed, that is what, 15 minutes
faster than what I ran at the Marine Corps Marathon in October, AWESOME!!
Of course, when you really think about it, my fastest marathon was 3:44. So,
I beat that by 6 minutes. The cool thing was that I started out with the 3:40 pace
group. I kept those guys in my sight the entire race and what a help it was to have
a pace group. I actually thought the pace group was going a little too fast, so I backed
off. To my surprise I caught up with them around the 17 or 18 mile mark and stayed
with them for awhile. After the 22 mile mark, I told the leader that I was feeling pretty
good and that I felt like I should take off. However, I chose not to do so and the leader
told me that he felt like I would finish around 3:38 and that we were ahead of the 3:40
mark. That made me feel really good, so I just stayed with the group. To my surprise,
at the 24 mile marker me and the pace group leader were the only two in our group left,
the other runners had fallen back. He actually told me to go ahead and that he would
see me at the finish line. So, guess what? I took off. Lo and behold, I was able
to sprint probably the last mile and to my surprise: 3:37:59!!
Also, I would like to note that I felt so good after the marathon that I considered going
for a run on Monday. I did not, but I could have.
I am so excited about my outcome that I would like to change my mind and run the
ING Georgia Marathon as opposed to the Half. Of course, I think I will keep it the way it
is and try to PR in the Half.
I would like to send out a CONGRATULATIONS to my buddy Eric who completed his
very first half-marathon. GREAT job Eric and thanks for a WONDERFUL weekend. I
look forward to you completing another half.
KEEP RUNNING!!!
LJ
What a GREAT run! I had such a GREAT run, I can not begin to tell you
how good it was. Let's just start by saying, I had a PR, personal record.
I finished in 3:37:59. In case you haven't noticed, that is what, 15 minutes
faster than what I ran at the Marine Corps Marathon in October, AWESOME!!
Of course, when you really think about it, my fastest marathon was 3:44. So,
I beat that by 6 minutes. The cool thing was that I started out with the 3:40 pace
group. I kept those guys in my sight the entire race and what a help it was to have
a pace group. I actually thought the pace group was going a little too fast, so I backed
off. To my surprise I caught up with them around the 17 or 18 mile mark and stayed
with them for awhile. After the 22 mile mark, I told the leader that I was feeling pretty
good and that I felt like I should take off. However, I chose not to do so and the leader
told me that he felt like I would finish around 3:38 and that we were ahead of the 3:40
mark. That made me feel really good, so I just stayed with the group. To my surprise,
at the 24 mile marker me and the pace group leader were the only two in our group left,
the other runners had fallen back. He actually told me to go ahead and that he would
see me at the finish line. So, guess what? I took off. Lo and behold, I was able
to sprint probably the last mile and to my surprise: 3:37:59!!
Also, I would like to note that I felt so good after the marathon that I considered going
for a run on Monday. I did not, but I could have.
I am so excited about my outcome that I would like to change my mind and run the
ING Georgia Marathon as opposed to the Half. Of course, I think I will keep it the way it
is and try to PR in the Half.
I would like to send out a CONGRATULATIONS to my buddy Eric who completed his
very first half-marathon. GREAT job Eric and thanks for a WONDERFUL weekend. I
look forward to you completing another half.
KEEP RUNNING!!!
LJ
Thursday, February 15, 2007
Tampa Bound...
Well, off to Tampa we go. My wife and I are leaving this evening for a 6 hour drive to Tampa. I plan to play a little
golf on Friday and REST up all day on Saturday and hangout at the beach with Sabrina. The marathon is on Sunday
and I will return on Monday! Have a GREAT weekend and KEEP RUNNING!!
LJ
golf on Friday and REST up all day on Saturday and hangout at the beach with Sabrina. The marathon is on Sunday
and I will return on Monday! Have a GREAT weekend and KEEP RUNNING!!
LJ
Thursday, February 8, 2007
February 4-February 10
Wow...it feels so good to be back on the road again. After last week, I didn't think I would ever get back out to run. With all the cold weather and rain here in Atlanta, we finally got some good weather this week. It was still a bit cool, but nothing unusual. It also feels so good to be tapering! One thing that I am noticing is that it is sooo hard for me to slow down on these runs. I feel so GREAT that I just want to see how fast I can really run after all of this GREAT training. Of course, I know that if I continue to run too hard, I am not going to feel recovered come next weekend. So, I have made it a point to just run 8:30 minute miles on all my runs. That being said, it is harder than it sounds.
Here are this weeks results:
Sunday: 4mi/36:04/17:32-out/18:32-back
Monday: REST
Tuesday: 7 mi/52:26/26:55-out/25:30-back
Wednesday: REST
Thursday: 5 mi/38:23/19:40-out/18:42-back
Friday: REST
Saturday: 10 mi/1:21:58/41:26-out/40:31-back
Mileage=26
As you can see, I had a bit of a struggle trying to slow down and run 8:30 minute miles this week. I came fairly close a few times, but not as close as I should have. I had a really good 10 mile run today(Saturday)inspite of the 27 degree weather with a 17 degree wind chill. I paced myself fairly well, but not slow enough. Hopefully, this week, I can do a better job. All in all, still a good week of training. I am pretty excited about the race coming up and looking forward to a GREAT race in Tampa. Next time I post to my blog it will be the results of the Gasparilla Marathon! Wish me luck!!
KEEP RUNNING!!
LJ
Here are this weeks results:
Sunday: 4mi/36:04/17:32-out/18:32-back
Monday: REST
Tuesday: 7 mi/52:26/26:55-out/25:30-back
Wednesday: REST
Thursday: 5 mi/38:23/19:40-out/18:42-back
Friday: REST
Saturday: 10 mi/1:21:58/41:26-out/40:31-back
Mileage=26
As you can see, I had a bit of a struggle trying to slow down and run 8:30 minute miles this week. I came fairly close a few times, but not as close as I should have. I had a really good 10 mile run today(Saturday)inspite of the 27 degree weather with a 17 degree wind chill. I paced myself fairly well, but not slow enough. Hopefully, this week, I can do a better job. All in all, still a good week of training. I am pretty excited about the race coming up and looking forward to a GREAT race in Tampa. Next time I post to my blog it will be the results of the Gasparilla Marathon! Wish me luck!!
KEEP RUNNING!!
LJ
Saturday, February 3, 2007
January 28-February 3
Whew...what a week! I have done absolutely nothing this week! I guess on a good note, I have gotten plenty of rest. I did not run most of this week. I was a bit disappointed in myself, but more than anything, the weather was at it's worst this week in the ATL.
Here are this weeks results:
Sunday: 4 mi/32:14/16:50-out/15:24-in
Monday: REST
Tuesday: Unable to Run
Wednesday: 8 mi/1:05:37/32:55-out/32:42-in
Thursday: Unable to Run
Friday: REST
Saturday: 12.5 mi/2:01:01/Ran with Allen**(to view the course, just copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=104171
Mileage=24.5
This by far was not my best week. I must say, the few runs that I got in were pretty good runs. I took my time and tried to remember that I was tapering and tried not to go out too fast and tried to return in about the same time. That being said, as you can see, I only ran 2 times during the week and Saturday's run was GREAT. I ran with my friend Allen and it was a fairly hilly course(You can view the course). I finished very strong and could have easily ran another 4 or 5 miles.
This week should be a much better week for me as I am now only 2 weeks away from the marathon. Hopefully, the weather will be cooperative and it will not be too cold here in the ATL and I hope to not miss a run.
Keep Running!
LJ
Here are this weeks results:
Sunday: 4 mi/32:14/16:50-out/15:24-in
Monday: REST
Tuesday: Unable to Run
Wednesday: 8 mi/1:05:37/32:55-out/32:42-in
Thursday: Unable to Run
Friday: REST
Saturday: 12.5 mi/2:01:01/Ran with Allen**(to view the course, just copy and paste this link:
http://www.usatf.org/routes/view.asp?rID=104171
Mileage=24.5
This by far was not my best week. I must say, the few runs that I got in were pretty good runs. I took my time and tried to remember that I was tapering and tried not to go out too fast and tried to return in about the same time. That being said, as you can see, I only ran 2 times during the week and Saturday's run was GREAT. I ran with my friend Allen and it was a fairly hilly course(You can view the course). I finished very strong and could have easily ran another 4 or 5 miles.
This week should be a much better week for me as I am now only 2 weeks away from the marathon. Hopefully, the weather will be cooperative and it will not be too cold here in the ATL and I hope to not miss a run.
Keep Running!
LJ
Subscribe to:
Posts (Atom)
