7 Miles (4 treadmill, 3 outside)

I ran my weekend 7 mile run tonight since it works out best for the family schedule. The boy was out with my wife after she got home so I ran 4 inside (while the sun was still out) and then ran 3 around our complex once the Sun was behind the hill/trees and I was bored with the treadmill. I took one Endurolyte and 1 Mocha Clif shot gel (100 calories w/50 mg of caffeine) during the run (Temperature 82, humidity 60%).

The treadmill workout was done by varying the pace between 10-10:30 min/mile pace for the four miles. I didn't take my GPS iphone on the outside run but I'm guessing that was about a 10:30-11 pace (faster each mile).

Overall it was a good workout. I didn't push it but I didn't back off either.

Up next: Saturday 0 miles, Sunday 10 miles.

Three treadmill miles

This was a fairly straight forward workout. I ran the first mile at a 10 min/mile pace and then varied the speed between 10-9:30 for the next two miles. I did have to stop quickly at mile 2 to tend to the boy but that was about the length of time it would take to wait for a light to change if I was road running. I took in 0.6 liters of water and no calories. I walked a bit after the three miles to cool down.

Upcoming: I'll probably run 7 miles Friday night and 10 miles on Sunday morning due to the family schedule. I might run 3 on Saturday or maybe just take that day off.

7 treadmill miles

Three steady miles followed by 4 miles of interval work. I started with a 9:30 min/mile pace and increased that pace by one setting (0.1) every mile until I got to three miles with a pace just under 10 min/mile. The rough plan was just to keep doing that increase till I got to 7 miles but the boy started coming in a lot at mile 3, so I switched to intervals.

The interval length was picked by the boy and his needs. The intervals were between 0.25 miles and 0.5 miles in length. I started with intervals at a 10 min/mile pace but got in about 1.5 miles (0.5 miles x 3) at a 9 minute pace and 0.5 miles at a 8:00 min/mile pace for the last 0.5 miles. I was sucking wind at the end of that 8 min/mile pace. It felt good to be able to run that fast (that's fast for me) after 6.5 miles. It did help I was inside (lower 70's), on a treadmill, and was able/had to take short breaks (all under a minute). I walked an extra 0.25 miles as a cool down at a 6% incline.

I drank about 2 liters of water and had 1 Endurolyte during the run. I ate 1 banana during a break (maybe mile 3.5). I ate the banana as practice for ultra's by taking in some solid foods; I had no ill effects from eating it.

Overall: It was a good workout. I know my heart rate was up and I was pushing hard during the last 2 miles worth of intervals.

Up next: 3 miles tomorrow.

3.25 treadmill miles

This workout was similar to previous Tuesday/Thursday treadmill runs with just a bit of a difference. I started at a warm-up pace of 9.3 setting (about 11:20 mile/min) and increased it one setting every 0.2 miles until I got to 6.3 (9:31 pace). I then walked for 0.1 miles to get a drink of Gatorade (0.59 liters, 130 calories) and change podcasts playing on my iPhone (it hooks into the treadmill speakers).

I started back up at a 6.3 pace and increased the pace one setting every 0.1-0.2 miles until I got to 6.7 (9 min pace) and held it there until I hit 3 miles. Once I hit the 3 mile mark I dropped back to a 6.0 setting (10 min pace) for 0.25 miles making 3.25 miles in all. I then walked an extra 0.25 miles to cool down.

This is one of the down miles week in my training plan (Hal Higdon's Intermediate two program week 6). I feel like I could run more but the idea is to have an active rest week every third week. It has worked well for me in the past (last two marathons with no injuries) so I will stick with it.

7.7 mile "swim"

I ran 7.7 miles today but it felt like I was running in water as my legs were sore/heavy/stiff and the humidity was 97%. I actually had a decent pace sub 10:00 for part of it. My water intake was 1.8 liters, I took 2 Endurolytes and I had one Hammer's Montana Huckleberry gel (90 calories). It was sunny at the start but ended overcast. (Photo taken yesterday at about mile 9 on that map and I ran on this path today).

The pre-run snack was water and a Mocha Clif shot gel (100 calories w/50 mg of caffeine). I forgot to grind coffee last night and didn't feel like waiting for my caffeine. The boy woke up again a lot and I tried to sleep a bit longer than normal (without luck).

I really wish I could have a run at 40-50 degrees after a good night's sleep to see where I stand. I know the heat/humidity is slowing me down some but I don't know how much. It seems like most of the time I slow it is due to overheating not my legs or lungs. It's possible I could be in much better shape to hit my target marathon pace (10:00/mile) than I know or maybe not. The good thing is it will cool off here in the fall and the marathon is not till November and in the northeast (philly) so I'll get a much better idea of what kind of marathon shape I am in during late Sept - Oct. Plus, I will get a full nights sleep the two days before the marathon as I'm hanging out at my Pop's house without the boy.

**Distance update: Today's run was exactly the same run I did on Wednesday without a GPS and reported it to be 7 miles and maybe 7.2. It is further from Starbucks to the park than I thought. I'm going to update that post.

14.4 miles; this is why you train

Today's run pointed out why you just don't go out and run 26.2 miles or beyond without training. It was a hard 14.4 miles. It may have had to do with a lack of sleep (the boy woke up a lot) or it may have just been because it was a 14.4 mile run in August in the south.

Anyway, I took 4 Endurolytes, 1.18 liters of gatorade ( 260 calories), 2.4 liters of water, 1 Hammer's Montana Huckleberry gel (90 calories), and 2 Cliff Shot Razz gel (200 calories). Totals: 550 calories and 3.58 liters of liquid. Three online programs gave me a range of calories burned between 2163-2403 for the run (inputs distance and weight). So subtract out the calories I took in and that leaves between 1633-1850 calories burned will running. It was 84 degrees and 70% humidity at the end of the run. It was overcast to sunny during the run. Pre-run meal: Coffee and two bananas.

Overall: It was a good run because it was hard. Running this far is not always easy but it was fun to be outside (I work from home) and take some new roads (mainly miles 1-5).

3.5 treadmill miles

This workout was much like the one on Tuesday. I started with about a 11:15 warm up pace and increased the pace one tenth of a setting every 0.1 miles. I got to a 9:00 pace and then dropped it to a 10:00 pace and held it there for about a half of a mile, then I started the 0.1 setting/0.1 mile increase until I got to a 9:00 pace again, once I got to the 9:00 pace I jumped it to a 8:00 pace and held it for a bit before dropping back to a 9:30 until I got to 3 miles (0 calories, 0.6 liters of water, coffee and cereal w/rice milk as pre-run meal).

I then ran at a 10:30 pace as a cool down until I got to 3.5 miles. I got lucky in this workout as I didn't have to stop. The boy came in to check on me twice; so there was no need to check on him.