So today was the biggest long run that I will have before the marathon. As a matter of fact, 22 miles is the longest distance at one point that I have ever run in my life, including the old high school cross country days.
I did a big loop that I'll post below. This run felt a lot better then the 2 previous 20 mile runs I did. I consciously tried to start out at an easier pace for once which I think was a big part of my success. Didn't have to stop and walk at all for any cramps today, and I felt good enough to burn in the last mile in 6:40. My legs felt great until I stopped running at the end, then they were pretty damned angry at me. In the end it was a total of 21.91 miles in 2:46:50 for an average pace of 7:37/mile.
Tomorrow = rest day and since I don't have to work, I do believe I am going to rest like it's nobodies business.
Also, many big hugs and congratulations to my brother T.J. and my buddy Chris for finishing the Chicago Marathon today. Totally sweet dudes.
Sunday, October 11, 2009
Friday, October 9, 2009
2 day update. easy long run yesterday, hard longrun today
Yesterday I went on a nice 6.5 mile run at a conversational pace. All felt good. About 7:00/mile in the end.
Today, I went for about a mile relaxed for a warmup, then 8.3 miles at what felt like my half marathon pace. Then about a mile easy for a cooldown. I got the 8.3 done in 52:05 for a 6:18 pace. A little slower then my pace in the brooklyn half, but still a great feeling workout. Once I got over the initial soreness of my feet (which i attribute to being on my feet all day at work in less then appropriate shoes) everything felt strong after that.
Tomorrow I'm taking a rest day.
Today, I went for about a mile relaxed for a warmup, then 8.3 miles at what felt like my half marathon pace. Then about a mile easy for a cooldown. I got the 8.3 done in 52:05 for a 6:18 pace. A little slower then my pace in the brooklyn half, but still a great feeling workout. Once I got over the initial soreness of my feet (which i attribute to being on my feet all day at work in less then appropriate shoes) everything felt strong after that.
Tomorrow I'm taking a rest day.
Wednesday, October 7, 2009
6 mile easy long run
Just as it says, I ran 6 miles at a comfortable easy pace today. About a 7 minute pace overall. I felt fine. My legs were a little tired after yesterday's workout and being on my feet all day yesterday and today at work, but nothing too bad.
Tuesday, October 6, 2009
8.5 mile tempo/threshold run
I did a 2 mile easy warmup followed by 2 x 2 mile bursts at a 5:35/mile pace with a 3 minute jog recovery in between. I finished up with a cool down that was a little more then 2 miles to get about 8.5 in for the day. I felt much stronger today then I have in the last few weeks. Both physically and mentally. Best run I have had in a while.
Monday, October 5, 2009
Sunday Long Run - 15 miles
I went out for a good 15 miler yesterday. Actually, it was 14.8. Over to Prospect Park and then up Flatbush, across the Manhattan Bridge, up to 14th street and then down the west side to the Brooklyn Bridge and home. Everything felt good and solid the whole run. I picked up the pace quite a bit for the last 2 miles because I felt strong enough to. 1 hour 45 minutes and 49 seconds in the end for a 7:04 pace.
4 weeks to go til the marathon.
Today, I took the day off.
4 weeks to go til the marathon.
Today, I took the day off.
Saturday, October 3, 2009
8.24 mile long run
Did an 8.25 mile loop through dumbo and fort greene and then down the west side of prospect park. I ran it in 56:26 for a 6:51 pace. The whole run felt nice and easy and relaxed.
I also ended up getting off my ass to go the Burnt By the Sun and Tombs show last night. I got there too late to see Black Anvil play which bummed me out a bit. It was my first time seeing Tombs, which is weird cos I feel like they play every good metal show in NYC. The were pretty awesome. I hadn't seen Burnt by the Sun play in a good 8 or 9 years. I forgot how ridiculously brutal their drummer is. I was also probably the skinniest guy at the show by a long shot. But, given my stature, put me at any metal show and that will likely be the case. BBTS slayed. I'm glad I worked up the energy to get out of the house. Awesome show.
I also ended up getting off my ass to go the Burnt By the Sun and Tombs show last night. I got there too late to see Black Anvil play which bummed me out a bit. It was my first time seeing Tombs, which is weird cos I feel like they play every good metal show in NYC. The were pretty awesome. I hadn't seen Burnt by the Sun play in a good 8 or 9 years. I forgot how ridiculously brutal their drummer is. I was also probably the skinniest guy at the show by a long shot. But, given my stature, put me at any metal show and that will likely be the case. BBTS slayed. I'm glad I worked up the energy to get out of the house. Awesome show.
Friday, October 2, 2009
7.25 mile long run
Yesterday = rest.
Today = 7.25 mile longrun. I did a loop from Carroll Gardens up the brooklyn heights promenade, over the brooklyn bridge into manhattan, then back across the manhattan bridge and headed straight home. 48:25 was the final time for a 6:40 pace. Overall, I felt pretty good. No complaints. Now I'm going to go watch Jeopardy, eat a salad, and drink a beer and decide whether I want to stay in on a friday night by myself watching 6 feet under on netflix, or whether I want to muster the energy to head out to Cake Shop tonight to go see Tombs and Burnt By The Sun.
Today = 7.25 mile longrun. I did a loop from Carroll Gardens up the brooklyn heights promenade, over the brooklyn bridge into manhattan, then back across the manhattan bridge and headed straight home. 48:25 was the final time for a 6:40 pace. Overall, I felt pretty good. No complaints. Now I'm going to go watch Jeopardy, eat a salad, and drink a beer and decide whether I want to stay in on a friday night by myself watching 6 feet under on netflix, or whether I want to muster the energy to head out to Cake Shop tonight to go see Tombs and Burnt By The Sun.
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