Onward to the Taper!

  Well I did it! I have made it to the taper segment of my training program. I have not had a perfect program, I missed some days due to travel and fatigue and I was still able to get in the most important runs. I managed 4 long runs. My last one being 22 miles @ 9:40 pace! I managed several tempo runs with my last one being 8 miles @ HM pace. And today I did the last MP run of 10 miles. I put in 51 miles this week!
  I lost 15 pounds and over the last three weeks leveled off at 171. I guess this is my fighting weight. I worked my plan on the two races I ran in this program; a 25K @ MP which I accomplished, and the all out HM attaining my challenging goal of 1:52.02. I was really surprised and pleased by that time. According to all systems I should be able to break the 4 hr barrier for the Marathon. I guess the only system I can depend on is mine. How well I'm trained and how bad I want it?
  I remember my first marathon. Bunches of friends and family all there to celebrate with me. Trudging up the final rise with my calves undulating with painful spasms, I hit the tape at a 4:05.33. That stands as my PR. The course was extremely hilly, the wind gusty and the temps in the 20's. I had a 2:06 at the turn, as I look back I know I dropped important seconds at the first starting too slow and I dropped minutes in the end because of the calves.
  Over the last four marathons each time I experienced failure in the goal. At Grandmas I bonked right at 20 miles....I was on pace, too! The quads were like concrete.....I was even doing the Galloway method. Finished that one in 4:06. It's been downhill from there, a 4:30something, a 4:19, and my last one a 4:18.
  Each time I'd worked hard yet failed. So will this time be any different? I believe so! I am fit! I have a dream! I will probably go alone...this time no family or friends at the finish to celebrate. I don't care about that, there's something deeper here for me....I can't really explain yet I really want to accomplish this insignificant, useless, non productive goal....
  So onward to the taper! Two weeks of training....hydration, fueling, resting, and dreaming!
  I have a plan for this race which I will relate in forthcoming posts! BTW GO MARLENE!!!!! Peace!

Rain!!!

Finally! Rain!! So a good day for some treadmill tempo work. I am trying to ease back into full training mode after a rough week. I really struggled with fatigue so the miles were hard to come by. Today I opted for a 5 mile tempo run. 1 mile warm and cool...I started at HM pace-7.1mph,  and every mile increased .1mph until I'd completed 5 miles. I felt real good and think I can do the 22 miler Monday. 62 minutes 7.05 miles. Happy Easter everybody!!! Peace!

Walk and Run

The weather is amazing! Just beautiful! Sandy and I went for a 2+mile walk together and then I jumped the treadmill for an hour giving me 6.22 more miles. I finished the week with 42+ miles! That's a bunch for me!
  Next week is race week! HM next Saturday! I have established some goals:
    Ultimate: 1:50.00
    Challenging: 1:52:30
    Acceptable: 155:00
I plan on a mile warm up before the race and then settling in at HM pace-8:27's or so....I am going to try! This is really an important race for me. If I can break below 1:55 that will give me a load of confidence going into the Marathon.
  I am working on my last five weeks training schedule. I need a 22 miler in there somewhere. I plan on a mini taper next week, then a recovery period after the HM...not too long nor too short...then the 22 miler...before you know it I will be tapering!
  Hope all is well with you! Peace!!!
 

Speed play in a sweat box

  So I am sticking with my plan.....a slow transition back to the roads, continue treadmill runs...I did two road runs of short distance this week and 3 treadmill runs. Today I did my speed work on the treadmill. My 'mill sits in the back corner of the garage...a two car affair....I opened the door and let the steamy March air in and enjoyed a very warm run!
  We all know heat slows us down and I could def tell that the heat was affecting me but I completed my planned run. 1 mile warm and cool; then 1.875 miles @ HM pace..2 min reco..1 mile @ 10K pace..2min reco...1K @ 5K pace...2 min reco....1/2 mile @ 3K pace.
  Finished in 61 minutes 6.48 miles. I have made quite a transformation since October. Down 15 pounds, running faster paces than I have in ages, and still motivated! I have a targeted race coming March 31st. A Half-Marathon that I plan on running at all out effort. I have a very important run Monday-a 20 miler. That will be treadmilled. Well my beloved Tigers lost yesterday so I will pull for the underdog, whomever that will be...Peace!

Finished Strong

  So I had a rough week....but the last two efforts have been positive. I decided to do what I will call an "Upper GA" run. The pace is in the faster zone...HM or around there. So I did a good warm up and ran smooth and strong...no huffing and puffing...felt like I could of gone for quite a while. 50 minutes 5.35 treadmiles. Off tomorrow and long run on Monday! Plus I am on vacation!!!! Hope you are well! Peace!

GA run....

   So a little sore in the right rump today after the speed session yesterday....seemed to work out during the General Aerobic run today. Did 5.54 treadmiles in 53 minutes. I finished the week with 400 minutes on the treadmill! I seem to still be losing weight too....down around 171lbs. I am still encouraged and motivated....hope you are well! Peace!

Saturday 1K reps

   Not a hard day today really. The D was down to only 5.42 treadmiles and time to 53:30. I did my usual 1.5 mile warm and cool...with 3 X 1K @ 3K pace (8.1mph).
   I felt real good and continue to work on form and economy....so a day off tomorrow and if possible a 16 miler Monday at base pace.
   Sandy is slowly making improvement! I realize how helpless I really am when she is laid up....I had to go to the store and do the shopping yesterday...it was an aweful experience! LOL! I could not believe the prices! I have been wanting honey lately so I bought some....prices were unbelievable! Everything is going up except one thing....our pay!!! Peace!

Easy peasy!

  A little "Base Run" today....30 minutes 3.08 miles. Thinking about Monday's run....14 mile progression run...also hope to run outside once next week if possible...hope you are well! Peace!

Speed session

   Had to trim down the planned workout due to the need to save energy.......
I did a 4 x 1/4 mile, 2 x 3/8 mile all @ 3K pace (8.1mph 7:24's 1 degree incline)
 Totals were 45 minutes 4.69 treadmiles. Finished week with 378 minutes and 38.00 treadmiles. Everything feels good....the feet, ankles and achilles do tighten up a little if I rest or sit down but no biggy. I am still thinking about racing soon....it'll be an interesting experience to go from TM to roads! I have almost attained my goal of losing 14 pounds, too! Hope you have a great weekend!! Go Tigers!! Down with Duke! A Niece of mine likes Duke so I pick on her! Peace!!

Creaky and tweaky

    My old bones seem to stiffen up quite easily anymore....however I can at least loosen up after a while....so after yesterdays very encouraging workout I hit the ole' mill again and decided to run within conversation pace the whole way. Wound up with 45 minutes and 4.49  miles. I finished at a 6.5mph pace and it seemed easy?!
  So my week has ended, 350 minutes total on the mill this week...knocking around 174-175 pounds....Monday is long run day. I need to be aware of this and be prepared! Hydration and rest...I'd like 14 miles. Hope you are well! Peace!

Hunger!!!!

  I pigged out big time last night! I had a real big baked potato with butter and sour cream, cole slaw, and four big strips of fried catfish with tartar sauce, then ice cream to boot! However; I woke up starving!! Had some oatmeal with my Chia seed mixed in....still starving....went to store....about died from starvation! Sitting here typing...stomach growling! Down 11 pounds!! Fight...fight...fight!
  Sandy is making dinner early....lasagna! I will eat!
  I took it easy today, 40 minutes, 4.19 miles with 1 mile @ 5K pace (7.8mph). I felt real smooth and strong during the 5K pace mile and I know I could of gone further but want to save energy....
  I finished my week out with 331 minutes on the treadmill, logging 34 treadmill miles, and dropping another pound!
  I talked to Sandy about my race schedule this year. I am looking at three races. A 25K in Feb, a HM in March, and a Marathon in April.
  I am going to begin transitioning to the roads next week, if weather permits,  with one short run.....test the waters...hope you have a great day! Peace!

MP and rest

  Over doing is my nature. If I could just learn moderation!!! I am forcing myself to cut back! Today the tweaked back and leg is feeling much better. I am stretching and rolling and strengthening in order to prevent injury. I've logged 10 consecutive weeks of 20 or more miles (treadmill) and 4 of thirty or more. I am down 9lbs! That makes a difference!
  177 is a nice figure and Sandy even said today she's noticed the loss around my waist. My goal is 172 but I'd take my high school weight! 157!! Ha!
  My record of 20 or more miles in consecutive weeks is 60. I did that back in 1986-87.
 So I'm not trying to break that streak! However; I really want to get back on the roads! I will stick with my plan though....when I get to 172 pounds I will strategize my return to the roads.  
   Today I walked 1.5 miles outside with Sandy then ran 30 minutes with 23 minutes at 6.6 mph or MP. Covered 3.22 treadmiles and finished the week with 300 minutes.
  Hope you have a great week! Peace

Re-solution

  Resolution is an interesting word; Re-solution....coming up with another solution to a problem or situation....I stopped making them years ago, however; I do like to set goals.
  I heard a good definition of burn-out today: When the will becomes fatigued
   I resolve to not allow this to happen! I tend to do this in many areas of my life. I have a strong will and I will push it to the limit until something breaks....
  So I will need to be in a state of heightened self-awarenwess! If I would just follow the little voice of common sense a bunch of my running burn outs would stop!!!
  I resolve to pick a race! I resolve to value every minute of every day!
  Today I did an easy GA run...40 minutes 4.14 treadmiles. Finished with a total of 385 treadmill minutes this week!!!! Happy New year to all!! Be safe and have a year of great discovery and joy! Peace!