change: week 1

sunday, 0 miles . . .

monday, 12 miles . . .

2 miles easy

40 minutes at tempo (5:31)

2.75 miles easy

tuesday, 11 miles . . .

7 miles easy

8 X strides with full recovery

wednesday, 15 miles . . .

thursday, 11 miles . . .

friday, 18 miles . . .

2.35 miles easy

30 minutes at marathon (5:36)

4:45 minutes at tempo (5:20--actual 5:17)

25 minutes at marathon

4:45 minutes at tempo--actual 5:16

4:45 minutes at marathon--actual 5:34

3.17 miles easy

saturday, 11 miles . . .

8 miles easy

6 X strides with full recovery

. . . felt great to not run for a day. after four weeks of running big miles, no breaks, and a constant pace of 6:44 (with the exception of a few strides), i am now turning a corner. first i have bumped up a level fitness wise. my new 'easy' pace has lowered to 6:39. this sounds less than easy and especially on wednesday's run, this was the case. second, i have exited the base training and entered marathon specific training. this means more speed and a slight dip in overall miles, at least for this first few weeks.

. . . monday's run almost didn't happen. the ground was icy when i first woke up fortunately, my wife slept in a little longer than normal, so my run started later. which was fine because i am on winter break. an entire week off from work and we aren't traveling anywhere. a wondrous 'stay-cation' as a friend of mine called it. this pace for this length felt good. the first ten minutes went by without much thought or effort. i had to start working it out mentally after that but i didn't have to push all that hard at the end. this gives me much comfort and confidence. the rest of the day was spent in a luscious runner's high. loads of energy, feeling good.

. . . as i said, wednesday was tough, really tough. especially coming up those hills from downtown on the final miles. constant pushing, heavy breathing, muscles aching, the death of 6:39. i did keep my pace, which is the good news, but i'm beginning to doubt my fitness and speed. wondering if i have set my sights too high (or in this case too fast). and on a completely different note, my daughter got a fish with her christmas money. while attempting to fill the tank with the tiny rocks, she dropped them all over the floor. naturally we didn't get all of them. evidence: one such rock rolling around in my sock, first noticed at mile 8. ever so annoying.

. . . friday was beautiful but difficult. it started out so warm. no wind, no rain. i had overdressed, but it was too late to go back. i didn't even have a t-shirt. i was planning to use my long sleeve shirt that zips half way down with no shirt on underneath it, since it had been so cold as of late. during the warm up, i was shedding fast. then the real work out began. along with the pouring, large drops of rain, and an intense head wind for half of the track. that first 30 minutes at marathon pace was a constant struggle, a constant focus. i was wondering how i would find the push to hit the tempo pace. but then it came, i surged, and quite surprising myself, i hit it. it actually seemed easier that the marathon pace. i had to hold myself back at times. strange. and then the ultimate mental low after this. i had only done half of my workout. where did i find the strength to hit that 25 minutes at marathon pace? i have no idea. but it came. i kept going. kept running. and again the tempo was easier. that last 4:45 at marathon was quite difficult but then it was over. i was sore, hurting, tired, cold, drenched in sweat and rain and snot and tears, but feeling triumphant. it wasn't until later that day when i realized that i had actually done . . . nearly a half marathon where my slowest pace was a 5:36 with two surges at 5:16/5:17. this, for me, is a huge leap. my current half pr is a 5:56 pace. granted today was on a track, but had it been a race, i believe i could have even pushed faster.