Run: 3.1 miles - Pace: 9'57" - Week: 3.1 miles - Total: 327 miles
Not a bad run today. I'm a bit under the weather, though, so it was not as easy going as it was on Saturday. Still, my pacing was right in line with what works well for me, although it was not as consistent as I look at my Nike+ graph.
Run: 3.2 miles - Pace: 9'58" - Week: 11.2 miles - Total: 324 miles
I think I found a sweet spot when it comes to my pacing, because this run felt great. I felt like I could run another mile no sweat. Oh, and I extended it just a bit to get a 5K time out of the deal, which at that pace would be a blazingly fast 30'58". Ahem.
Still, this is supposed to be my long run for the week, so slow is good. Now that I've officially run over 5K, I think its time to start looking for 5K races to get some estimates for the marathon time (there are all sorts of formulas online for doing this).
Maybe I'll run one on my birthday, we'll see.
Run: 3.0 miles - Pace: 9'56" - Week: 8.0 miles - Total: 321 miles
This is what happens when you are dehydrated. My legs were so tight for the whole run. Well, at least my "long run" this week is only 3 miles, so no problem.
Run: 2.0 miles - Pace: 9'07" - Week: 5.0 miles - Total: 318 miles
Ok, so just 'cause it was only two miles I guess I thought I could run it quickly. Oops. Gotta watch that pacing. Tomorrow's my day off, so I'll see you Thurs.
Run: 3.0 miles - Pace: 9'52" - Week: 3.0 miles - Total: 316 miles
Went with the 9/1 again, which I think I'll stick with. I managed a much better pacing this time around, though I noticed that the Nike+ is just a bit off. I know that I can't run the route as efficiently as I track it online, but I figure that I still was just about 0.1 miles shy of the 3.0 mile run. That makes it about 96.7% accurate, but I may head up to the track here at some point to get that a bit better.
Anyway, this is the first week of the marathon training program I've sketched out from Galloway's book, so 3 miles down, 683 to go. :)
Run: 3.0 miles - Pace: 9'38" - Week: 6.7 miles - Total: 313
Good run today. Tried a 9/1 run/walk split this time around. It would have been just fine if I could have kept my pace slower. I'll have to work on that.
Run: 1.9 miles - Pace: 10'25"/mi - Week: 3.7 miles - Total: 310 miles
Nike+ graphs are still being funny, but I think to save myself some trouble I'll just have the last five runs graphed on the right side of the blog.
Boy it was cold this morning. I check and saw that the high was going to be 67 today, but didn't bother to look at the current temperature which is 39. Shorts and a tee was definitely not sufficient clothing. My hands got pretty cold.
Still, a nice jog this morning, keeping with the 4/1 run/walk ratio that worked for me. I think part of the problem last year (aside from ramping up too fast to start), was that I ran too fast. Galloway suggests that the Monday run should be a minute slower per mile than the marathon pace, with the other two mid-week runs being at marathon pace. If I'm shooting for a 4:30:00, then that pace is right around 10'17"/mi, which means I was definitely going too fast last year. Also, the long runs should be closer to 2 mins/mi slower, so when I ran my 19 mile killer at 11'07"/mi, that was way too fast.
So, things are looking up for this year. On another note, aside from starting several weeks earlier, I am in much better shape than before. Just looking back that first time I jumped out and ran two miles I was brutally sore (that part was glossed over in the blog). This year I went out for just shy of three miles, and only felt a little tight today. Still, optimistic as I am, I need to be patient and realistic, knowing how I am prone to injury and being willing to step back a bit. The way I figure, most marathon trainers only take you to 20 miles, whereas this one takes you all the way to 26 (part of the reason it appealed to me). Thus, if I need to cut back a bit, I can easily make 23 or 20 my goal and save myself pushing too hard.
So I just spent the better part of an hour entering the Galloway training schedule into the new Nike+ Coach system. It's a pretty cool way to log your training program and see how you're keeping up with it. Unfortunately, it gave me the total miles I have to run between now and Nov. 8 (three weeks after the marathon):
688 miles
Um, maybe this isn't such a good idea after all?
Nah. Time to go for a short run.
Run: 2.9 miles - Week: 2.9 miles - Total: 308.1 miles
For some reason the Nike+ graphs aren't working for me. No matter. Well, I've 27 weeks until the next KC Marathon, so time to get cracking. I went out for a 30-minute run. The Galloway schedules all have minutes instead of miles for the weekly runs, only the long runs are by the mile. So I think I'll give that a try. Only downside being that it's pretty much out and back if it's only by time.
Anyway, here goes another run at the Marathon. Hopefully I can be a bit smarter this time around. Wish me luck.
