Monday, December 31, 2007

Backpacking Stony Valley

Went backpacking in Stony Valley from Sunday to Monday. We got on the trail around 2:00 and were at the Rausch Creek Shelter off the Appalachian Trail by 3:30. After making camp, Brian and I took a hike to an old cemetery east of Rausch Creek and paid our respects to John Proud and his two plot mates. Around the time we began our hike back to the shelter it began to sleet. It then began to rain. We had supper and spent some time spinning yarns, but we all hit the rack by 7:00. When we got up 12 hours later there was 3 inches of snow on the ground and blue skies. It was a beautiful morning to hike out. As usual, we had a big breakfast at the Farmer's Wife. Additional images can be viewed by clicking on the slide show below.

Prep For Boston V/The Holidays

We had a great holiday and Christmas was a lot of fun with the boys. We also increased our family size by one very loveable cat that we adopted from PAWS.

Despite the break in routine, I was able to maintain a decent training schedule. On Monday, Christmas Eve, I went for an 18.5 mile bike ride. I managed a 16 mph pace. Tuesday was Christmas, so I didn't get out, but played a lot of Playstation with Kyler. Wednesday, I was back out on the bike and did 25 miles at 17.2 mph. On Thursday, I did a 5 mile trail run on the Lancaster Junction Trail. For this run, I did a 1 mile warm-up, 3 miles at 6:44 pace and then a 1 mile cool-down. Later, I went through my weight routine. I took off Friday. Saturday was 10 miles at 7:22 pace. I ran this harder than I should have, but I didn't feel too bad. Sunday to Monday I went backpacking.

It is now 16 weeks until Boston, so I guess I will start my official "16 week" program. I wasn't going to start it this early, but looking at the calendar and taking into account bad weather, which will surely arrive, I better begin now.

Monday, December 24, 2007

Prep For Boston IV

This was the week before the holidays, so I wanted to try and stick to my schedule as best as I could. I know the week coming up is going to be tough. Monday was a rest day. Tuesday was back to the track. I did 2x800 @ 3:05 pace. This included a 1 mile warm-up and cool-down. My neck was bothering me on Wednesday, so I opted for the bike trainer instead of the pool. I did another FIRST recommended workout: 10 minute warmup; 6X(1 minute hard, 4 minutes easy) then a 5 minute cool-down. On Thursday I ran my second "Fishmagic 5K." I set a new course record, 20:10. I'd like to go under 20:00 before I resume marathon training. I took off Friday. Saturday there was a church men's breakfast in Bainbridge, so I ran to it. It was 10.17 miles and I ran at a 7:49 pace. I had someone give me a lift home. I didn't workout Sunday, because we went to my in-laws for Christmas. In addition to the above workouts, I lifted for 30 minutes Tuesday and Thursday afternoon.

I've been happy with the maintenance schedule I worked out for the interim between marathons and marathon training. It's helped me maintain my routine, and I'm staying in good shape. I should have no problem once I start increasing the mileage for Boston.

Thursday, December 20, 2007

Fishmagic 5K Results 12/20/07

Woohoo!!! a 20:10 this morning. A new course record.

Monday, December 17, 2007

Prep for Boston III

The weather was warmer this week, and I was able to maintain my routine without any problems. On Tuesday, I was back at the track after a about a 4-5 week hiatus. I ran 4x400s @ sub 6:00 pace with a 400 rest interval between each one. I also lifted and took Tina's Pilates class later in the day. Wednesday was pool day. I did a 600 yard warm-up followed by 6x100s then 6x50s and a 200 yard cool down. I felt a little tinge in my neck, and sure enough, I have had a stiff neck ever since. Hopefully it is better by Wednesday. Thursday was to be a tempo day, but in an earlier post, I explained how the "Fishmagic 5k" was born. I plan to run some hard 5ks until mid-January. Saturday I went for an 8 miler at 7:35 pace and on Sunday I did 45 minutes on the bike trainer. I was following one of the recommended FIRST cross-training workouts and did an 8 minute warm-up, then 30 minutes slightly harderfollowed by a 7 minute cool down all the while maintaining over a 100 rpm pace.

Thursday, December 13, 2007

Fishmagic 5K

I was going to run a tempo workout this morning (1 mile warm-up, 2miles at tempo pace, 1 mile cool-down), but I gambled on the "two-hour-delay" phone call, which never came, and I laid in bed too long to go 4 miles.

I finally got up, and got out the door, but with little time to run, so I decided to go for a 3 miler. A half mile into the run, I decided to run a fast mile, so I opened it up to 6:20 pace. At the end of that mile, I slowed down, but then decided to run a fast 5K. Thus the innaugral "Fishmagic 5K" was born. The race is going to be held Thursday's in December and at least the first half of January, before I have to up my mileage. There is no entry fee, no medals, no cheering crowds, no tee shirt and no race amenities. Starting time for each race is 5:00 a.m. if anyone is interested.

Course Map

Current Course Record: 20:10

Monday, December 10, 2007

Prep for Boston II

I got a good taste of winter marathon training this past week. In an earlier post, I wrote about running in the cold and snow. All of my runs this week were in the cold and I had to contend with wind also.

Started out with a 3 mile fartlek run on Tuesday. The wind was out of the west, and I began my run going east, so things were nice. But, when you go out, you must come back, so my fartlek workout was intesified on my return home. Wednesday I swam 1500 yards - 500 warmup, 5x100 @ 1:48, 5x50 @ :48, 250 yard cool down. I don't know where those time stack up against other swimmers, but I was huffing and puffing. It was a great workout. Thursday, I was going to go for a 4 mile run with 2-3 miles at tempo pace, but the snow and ice prohibited me from doing that, so I just ran a steady 4 miles. Saturday I went for a 10 mile run at 7:30 pace. It was the best I have felt since the Harrisburg Marathon. Sunday I was on the bike trainer. I did a 10 minute warmup followed by eight 45 second sprints with a 10 minute cooldown. I then got off the bike and did 3 sets of wall sits in preparation for ski season. I have also been lifting, and went through my full body routine Tuesday and Thursday after school.

Thursday, December 6, 2007

Running in a Winter Wonderland

One of my concerns about training for Boston, running throughout the winter, was alleviated this morning. I wasn't sure what it was going to be like getting up at 4:45 in January and February, but this morning December gave me a preview and it wasn't bad at all.

It was 14 degrees and there was two inches of snow on the ground. The sky was clear; Orion up in the west shone brightly. I enjoyed hearing the snow crunch as I ran. I was going to try to run at least two miles of my scheduled 4 mile run at tempo pace, but it was difficult to maintain a steady pace because of the uneven surfaces and icy conditions. I ran 4 miles around an 8:00 minute pace, which was fine with me given the conditions.

Bring on winter!

Tuesday, December 4, 2007

Prep for Boston

Fall marathons are behind me, and I'm feeling back to normal. Guess that means it's time to start getting ready for Boston.

I'm going to follow the Furman's FIRST program again, but with a few modifications. Instead of biking twice a week, I'll probably swim one day and ride the bike trainer one day. If the weather permits, I'll ride outdoors. If it doesn't, then it's the trainer or an extra day in the pool. An extra day in the pool will do me good. I'm planning on running the "Got the Nerve" triathlon again, and I'd like to improve my swim time.

Last week I got back on my schedule: Tuesday - run, Wednesday - cross-train, Thursday - run, Saturday- long run and Sunday - Cross train. I have also thrown in weightlifting Tuesday and Thursday evenings for the winter. Throughout December and January, I'll maintain the schedule, but I'll reduce both intensity and volume. I'll start going over 13-15 miles come February. I'm sure I'll miss some days because of weather and other events, but I have a good base, and I'll be ready come April. My Boston goal is not necessarily to PR, but to finish between 3:20-3:30.