April 8, 2010 a marathoner6 comments
| March | February | % Change vs. Prior Month | |
| Days Run: | 25 | 19 | 31.58% |
| Total Miles: | 171.1 | 171.1 | 0.00% |
| Miles per days run: | 6.84 | 9.00 | -23.96% |
| Total Running Time: | 24:23:44 | 25:14:15 | -3.34% |
| Avg. Pace per Mile: | 0:08:33 | 0:08:54 | -3.38% |
Observations: Not a typo on the miles … exactly the same when I shut it down to taper for the 10k. Maybe the takeaway from March is quality over quantity? Although that implies February included junky miles, which it did not. The increase in pace is likely the result of better conditions in which to run. I was lucky not killing myself on the ice and such in February. If I were to decide between the two, I would guess April will look more like March with a focus on more progression runs and hill work. I will assume the progression runs (and rest) helped in the later stages of the 10k.
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Categories: Monthly Running Stats Tags: Monthly Running Review
Monthly Running Review – February 2010
March 2, 2010 a marathoner6 comments
| February | January | % Change vs. Prior Month | |
| Days Run: | 19 | 23 | -17.39% |
| Total Miles: | 171.1 | 175.1 | -2.34% |
| Miles per days run: | 9.00 | 7.61 | 18.27% |
| Total Running Time: | 25:14:15 | 24:59:43 | 2.22% |
| Avg. Pace per Mile: | 0:08:54 | 0:08:34 | 2.39% |
Observations: Goodbye and good riddance February. My view is principally driven by the weather we experienced … at least 2 full on snowicanes, which made it nearly impossible to run for a few days. Couple the conditions with the fact that February is a short month and there is the reason for the huge reduction in number of days run. You know I am not a slacker. That said, I was only off of the 175-mile/mo. target by 4 miles as a result running more miles per day. It’s kind of annoying to know that if I added .5 miles a day here and there, I would have easily surpassed the target. Oh well. Over the course of the year, I’m sure I’ll make up those 4 miles (hello NYC Marathon training)! I’m pleased that the pace slowed down overall … (despite an increased focus on speed work) … which means I am respecting the recovery and LRs. I actually feel strong. No burn out, etc. Nonetheless, the biggest takeaway from February is that the days are finally getting longer and sun coming up earlier. Spring is trying to spring.
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Categories: Monthly Running Stats, Training Tags: Monthly Running Review, Running Goals, Training
Monthly Running Review – January 2010
February 1, 2010 a marathoner2 comments
| January | December | % Change vs. Prior Month | |
| Days Run: | 23 | 22 | 4.55% |
| Total Miles: | 175.1 | 175.3 | -0.11% |
| Miles per days run: | 7.61 | 7.97 | -4.48% |
| Total Running Time: | 24:59:43 | 24:35:12 | 1.66% |
| Avg. Pace per Mile: | 0:08:34 | 0:08:25 | 1.76% |
Observations: Solid start to the New Year. I hit the monthly miles target (barely) despite a taper week of sub-30 miles. Pace per mile will have less currency going forward assuming I lock in on recovery runs being in the 9:00+ range, and not force a faster pace to satisfy my ego. Intervals and tempos will take care of pace. Those recovery runs will be critical to rebalance the body after such intensity. I’ll need to think of other metrics to track … I’m sure I’ll come up with something. With no planned races in February, I’ll be able to concentrate on speed in preparation for the Coogan’s 5K in early March.
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Categories: Monthly Running Stats Tags: Monthly Running Review, Training
Monthly Running Stats – December 2009
January 1, 2010 a marathoner6 comments
| December | November | % Change vs. Prior Month | |
| Days Run: | 22 | 22 | 0.00% |
| Total Miles: | 175.3 | 176.4 | -0.01% |
| Miles per days run: | 7.97 | 8.02 | -0.01% |
| Total Running Time: | 24:35:12 | 25:26:04 | -0.34% |
| Avg. Pace per Mile: | 0:08:25 | 0:08:39 | -0.16% |
Observations: I have to pat myself on the back for the December results. By and large the weather was definitely not conducive to running, much less running well. However, I was able to maintain the same number of days running as the more weather-friendly November at 22, while basically keeping total miles the same. My pace continues to drop, albeit at a slower percentage versus last month. Maintaining the 5 days on / 2 days off regimen seems to be the sweet spot for me. This was the first month with a sub-8:30 pace! Making progress!! December was definitely a character building month and a fine way to close 2009.
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Categories: Monthly Running Stats Tags: Monthly Running Review
Rejecting Distance
December 3, 2009 a marathoner6 comments One day of grinding is understandable. Two days in a row means I’m overtraining. No need to go into too much detail about today’s run, because it was the mirror image of yesterday’s grinder, with one exception. After 3.5 miles I accepted that today was another slugfest. Therefore, I decided to cut it short, but kick it up a notch see if I had anything left and to end on a positive note. Surprisingly, I did have some giddyup left and I walked away in better spirits than I thought I would. Thank goodness for See Jess Run and her Last Mile Party! This week (and even towards the end of last week) my body seems to thrive on speed, but is rejecting (or strongly resisting) distance. Totals for the run: 5 miles @ 8:25.
I looked at my running log and realized despite scaling back to what I considered a reasonable mileage total in November (176.4), I noticed a couple of things: (1) for the last 3 weeks I’ve averaged 50+ mpw and (2) I’ve run 6 days a week during those 3 weeks. For now, that’s probably a bit aggressive. Therefore, the prescription for grinding is a cut back week. I’ll throw in another rest day between now and the end of the week. Also, it probably makes sense to skip the long run this week and do something in the range of 10-12. Lastly, I’ll also replace next Tuesday’s intervals with another easy run. Keep me to this new plan!
I’m not bummed over this realization. It is, what it is. Legs want more, but the rest of the body is saying no. That’s cool. I’ll deal with it.
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Categories: Daily Run, Long Run, Monthly Running Stats, Training Tags: Daily Run, Grinding, Long Run, Monthly Running Review
Monthly Running Stats – November 2009
November 30, 2009 a marathoner2 comments
| November | October | % Change vs. Prior Month | |
| Days Run: | 22 | 23 | -4.35% |
| Total Miles: | 176.4 | 200.1 | -11.84% |
| Miles per days run: | 8.02 | 8.70 | -7.84% |
| Total Running Time: | 25:26:04 | 30:32:20 | -16.71% |
| Avg. Pace per Mile: | 0:08:39 | 0:09:09 | -5.52% |
Observations: Normally, if I see that many negative percentage changes associated with my running I would be disappointed (at least w/ respect to the first 4 categories). However, I’m feeling pretty good about November as (1) October was an off the charts month in terms of mileage and (2) October is not sustainable on a month-to-month basis. After suffering burnout for the first week of November, I decided that the maximum mileage for November would be (drumroll please) … 175 miles. I was also committed to reducing pace. I am very pleased on both fronts. 175 miles per month puts me on track for an annual total of 2,100. That base mileage supports my “3:30 or Death” fall 2010 marathon mission. Also, incorporating intervals or hill repeats once a week seems to have helped from a speed standpoint.
December may hover a bit above 175-miles as I am getting ready for my first half marathon of the 2010 season (January 24th). I just gotta keep it rolling.
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Categories: Monthly Running Stats, Uncategorized Tags: Monthly Running Review, NYRR Half Marathon Grand Prix
Monthly Running Stats – October 2009
November 1, 2009 a marathoner4 comments
| October | September | % Change vs. Prior Month | |
| Days Run: | 23 | 20 | 15.0% |
| Trails | 9 | 12 | -25.0% |
| Asphalt | 14 | 8 | 75.0% |
| Total Miles: | 200.1 | 171.6 | 16.6% |
| Miles per days run | 8.7 | 8.6 | 1.1% |
| Total Running Time: | 30:32:20 | 29:00:38 | 5.27% |
| Avg. Pace per Mile: | 9:10 | 10:09 | -9.69% |
Whoa! I knew the miles were escalating, but I am most pleased with dropping my pace nearly a full minute per mile! I ran for three additional days relative to last month (and left a couple more on the road), which accounted for the 30-mile increase. In the last few weeks, I have decreased my LR to a 15-mile max until I am closer to racing season, thereby forcing the LRs to constitute a lower percentage of my weekly run.
As you have heard me complain, it was a surprisingly raining October in Gotham. As a result, I ran a lot more on asphalt … not terribly pleased about this occurrence. I know when the trails freeze over for 2 solid months I will be running exclusively on asphalt … any break for the legs is welcome.
It will be interesting to see if the trends from September continue. Most notably, faster pacing. I intend to continue with hill repeats and intervals, but will also throw in a few more tempo runs as well. I have a LOOOOONGGGGGGG way to go before I am even within the same time zone of my goal marathon pace, but I am seeing signs of progress. I don’t set monthly mileage goals, but I’m feeling comfortable with the results from September and October. If I think about the 1,800-2,200 miles suggested to support a 3:30 marathon, I am on track for NYC 2010.
I said last month that I wanted to find a running club in November. I have yet to put things in motion on that front, but it’s only November 1st. I need a couple of things to fall into place before I jump into a club.
Bring on November!
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Categories: Monthly Running Stats, NYC Marathon Tags: Monthly Running Review, NYC Marathon, Pace, Personal Record
Monthly Running Review: September 2009 (Personal Record)
September 30, 2009 a marathoner4 comments September 2009 is the month when I stepped up my game to where it needs to be to really get serious about this running business. Drumroll please …. the results:
| September | August | % Change vs. Prior Month | |
| Days Run: | 20 | 18 | 11.1% |
| Trails | 12 | 13 | -7.7% |
| Asphalt | 8 | 5 | 60.0% |
| Total Miles: | 171.6 | 108.3 | 58.4% |
| Miles/week | 42.9 | 27.1 | 58.4% |
| Miles/days run | 8.6 | 6.0 | 42.6% |
I cannot expect a near 60% increase in total miles every month … not without injury. I’m still maintaining my 5-day a week running frequency. Building the foundation. As I get closer to events, I will increase that to 6 days … with more speed and hill work. For October and probably even November, I will keep emphasizing endurance and slowly integrate quicker pacing.
I dropped another 6 pounds this month (189 lbs. this morning) due principally to the increased mileage, which in turn is probably another reason why pace has improved. Without intending it, I am at sophomore year college weight … bizarre and amazing at the same time. If it makes me run faster and longer, I’ll take it.
I am setting a goal to find a running club / coach in November. Why not now? I want another month to build the base before I start running with others. I feel good with where I am headed, but want to replicate September to keep building confidence.
Bring on October!
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Categories: Monthly Running Stats Tags: Monthly Running Review, Personal Record