Friday, October 20, 2017

Week 7 Training (customized)

With a busy Saturday this week, I decided to run Monday-Friday and rest over the weekend. This week, I took the opportunity to break out of my comfort zone running.

10/16: 6.42 miles/45:01.3/7:01
Mile 1: 7:21; Mile 2: 6:55; Mile 3: 6:58; Mile 4: 6:49; 
Mile 5: 7:03; Mile 6: 7:03 with the last 0.42 at 2:50.

10/17: 6.55 miles/ 44:24.4/ 6:47
Mile 1: 6:47; Mile 2: 6:43; Mile 3: 6:46; Mile 4: 6:45; 
Mile 5: 6:45; Mile 6: 6:55 with the last 0.55 at 3:44
Consistent splits all under seven minutes. Set a record for fastest 10K (42:04).

10/18: 6.2 miles/ 42:33.8/ 6:52 mile
Mile 1: 7:05; Mile 2: 6:37; Mile 3: 6:46; Mile 4: 7:05; 
Mile 5: 6:54; Mile 6: 6:46 with the last 0.20 at 1:21

10/19: 6.55 miles/ 44:53.6/ 6:51 mile
Mile 1: 6:56; Mile 2: 6:44; Mile 3: 7:06; Mile 4: 6:41; 
Mile 5: 6:52; Mile 6: 6:54 with the last 0.55 at 3:40

Not as quick as Tuesdays run but very pleased with the results.

10/20: 6.2 miles/ 42:52/ 6:55 mile
Mile 1: 7:02; Mile 2: 6:54; Mile 3: 6:51; Mile 4: 6:56; 
Mile 5: 6:59; Mile 6: 6:51 with the last 0.20 at 1:20
The last day felt slow because of running five days in a row. Never done it in five years but it felt great to break out of my comfort zone this week. Looking forward to resting and stretching this weekend. Happy running everyone.

"Breaking out of your comfort zone is the pathway to growth."
-MJ

Saturday, October 14, 2017

Week 6 Training

October 10: 3.1 miles/ 21:58.9/ 7:05 mile

Mile 1: 7:10; Mile 2: 7:05; Mile 3: 7:06 with 0.10 at 0:38

Great start to a new week of training.

October 11: 5.1 miles/ 36:40.7/ 7:12 mile

Mile 1: 7:28; Mile 2: 7:06; Mile 3: 7:11; Mile 4: 7:16; 
Mile 5: 7:02 with the last 0.10 at 0:38

Very pleased with these splits.

October 12: 3.1 miles/ 22:24.6/ 7:14 mile

Mile 1: 7:37; Mile 2: 7:04; Mile 3: 7:04 with 0.10 at 0:41

Almost thirty seconds slower than my run on Tuesday. It is a great feeling changing up the route.

October 14: 15.5 miles/ 1:59:09/ 7:41 mile
Mile 1: 7:21; Mile 2: 7:16; Mile 3; 7:17; Mile 4: 7:31; Mile 5: 7:42; Mile 6: 7:31; Mile 7: 7:41
Mile 8: 7:54; Mile 9: 7:44; Mile 10: 8:01; Mile 11: 7:51; Mile 12: 7:24; Mile 13: 7:40; 
Mile 14: 7:52; Mile 15: 8:10 with the last 0.50 at 4:16

The day before, I decided to run a double (15K and 10K) and rest on Sunday to get ready for next week. Only one split that just hit 8 minutes. Treated the last 1.5 miles as a cool down run. Overall, I am very pleased with the run and the pace was very surprising.

"Don't stop when you are tired. Stop when you are done."-Unknown

 Happy Running everyone. May you prosper with all your goals.

-MJ

Sunday, October 8, 2017

Week 5 Training

One month into training, the results are starting to show already. I can't wait to see what happens for the remaining seven months. A couple weeks ago, I registered for my fourth marathon in New Jersey, coming up in April. It is a new month and here is my training update for week five.

October 3: 4 miles/28:53.6/ 7:12 mile

Mile 1: 7:42; Mile 2: 7:19; Mile 3: 7:05; Mile 4: 6:46

These are my favorite runs because I have been getting so many negative splits lately. It has been some time since I ran a mile in under seven minutes.

October 4: 6.27 miles/ 45:10.5/ 7:12 mile

Mile 1: 7:33; Mile 2: 7:11; Mile 3: 7:18; Mile 4: 7:14; 
Mile 5: 7:06; Mile 6: 6:59 with the last 0.27 at 1:49

Very pleased with the splits during this run. The only reason for a slow first mile was a little bit of traffic to cross a major road. Final mile of the run in under seven minutes again.

October 5: 3.1 miles/ 21:44.2/ 7:01 mile

Mile 1: 7:26; Mile 2: 6:50; Mile 3: 6:51 with the final 0.10 at 0:37

The toughest part of the course was a gradual uphill following a sharp turn within the first half mile. Very happy with this run and looking forward to the rest day tomorrow.

October 7: 13.1 miles/ 1:41:51/ 7:46 mile

Mile 1: 7:47; Mile 2: 7:24; Mile 3: 7:33; Mile 4: 7:30; Mile 5: 7:40; Mile 6: 7:35
Mile 7: 7:43; Mile 8: 7:55; Mile 9: 8:00; Mile 10: 8:11; Mile 11: 7:59; Mile 12: 8:07
Mile 13: 7:44 with the last 0.10 at 0:43

I wanted to get a personal best for this distance but the main objective was to run at marathon pace. I was very happy with the run overall. Not tiring will give me confidence to go the distance. Have to work on getting faster in miles 9-12.

October 8: 4.01 miles/ 30:32.3/ 7:37 mile
Mile 1: 7:26; Mile 2: 7:37; Mile 3: 7:31; Mile 4: 7:53

1.35 miles/ 10:04.9/ 7:28 mile with the last 0.35 at 2:37

2.15 miles/ 16:44/ 7:48 mile
Mile 1: 7:55; Mile 2: 7:40 with the last 0.15 at 1:09

It took me three runs to finish because of the torrential rain but I'm happy with the average paces. None of my splits were eight minutes and over. Treated the final two miles as cool down miles. Five weeks into training, I'm pleased with the results. Good luck to everyone running marathons and chasing PR's. Remember to take in the scenery and cherish the experience.

Happy Running
-MJ

"If It Doesn't Challenge You, It Won't Change You."- Fred DeVito

Sunday, October 1, 2017

Week 4 Training

With marathon training, this month has been moving quickly. I can't believe it has been four weeks.

September 26: 3.76 miles/ 27:23.8/ 7:17 mile

Mile 1: 7:37; Mile 2: 7:24; Mile 3: 7:13 with the last 0.76 at 5:10

September 27: 6.2 miles/ 46:06.3/ 7:26 mile

Mile 1: 7:40; Mile 2: 7:27; Mile 3: 7:28; Mile 4: 7:32; 
Mile 5: 7:18; Mile 6: 7:18 with the last 0.20 at 1:25

I was very pleased with this run because of the consistent splits throughout the run. Most of the time, my pace would be up and down throughout the run.

September 28: 3.25 miles/ 24:39.2/ 7:35 mile

Mile 1: 8:05; Mile 2: 7:26; Mile 3: 7:23 with the last 0.25 at 1:45

With the rest day coming up, I took it easy during this run to be ready for the long run on Saturday.

September 30: 12.0 miles/ 1:34:50/ 7:54 mile

Mile 1: 7:52; Mile 2: 7:35; Mile 3: 7:28; Mile 4: 7:40; Mile 5: 7:44; Mile 6: 7:46
Mile 7: 8:16; Mile 8: 8:14; Mile 9: 8:15; Mile 10: 8:02; Mile 11: 8:07; Mile 12: 7:50

Traveled down the road to the Niskayuna Mohawk River trail for this run. I was originally slated to run eleven but felt good running an extra mile.  It was cold outside but I was very pleased that the weather held up for the entire run. The elevation changes on the course were a very nice challenge for me. I will have to run that route again soon. I did not spend much time on the Mohawk River trail because it was long and mostly straight. I get bored with those kind of routes quickly.

Total miles for the month is 117.5. I have never ran over 100 miles in a single month. For the first month of training, I am very pleased with the results so far.

October 1: 2 warm up miles/ 16:47.7/ 8:21 mile; 6.5 mile run/ 53:57.9/ 8:18 mile

Warm up miles: 8:28 and 8:20

Mile 1: 8:21; Mile 2: 8:20; Mile 3: 8:21; Mile 4: 8:17; 
Mile 5: 8:04; Mile 6: 8:06 with the last 0.50 at 4:08

Nice way to conclude week 4 of training running with a friend from college, Shawn. I can't believe I am four weeks into marathon training already. New Jersey Marathon is seven months out.

Happy Running,
-MJ

Sunday, September 24, 2017

Week 3 training

I can't believe I am three weeks into marathon training already. Despite the schedule changes, the progress has been wonderful. Working this weekend, I ran four consecutive days and took a rest day Saturday instead of Friday. Starting Monday, training will be back on schedule.

September 19: 3.5 mile run/ 25:13.3/ 7:12 mile
Mile 1: 7:32; Mile 2: 7:18; Mile 3: 7:08 with the last half mile at 3:15

These short runs are tough but I have been enjoying them so much.


September 20: 5.0 mile run/ 38:25.8/ 7:41 mile
Mile 1: 7:54; Mile 2: 7:31; Mile 3: 7:47; Mile 4: 7:38; Mile 5: 7:36

September 21: 3.11 mile run/ 23:23.8/ 7:31 mile
Mile 1: 7:50; Mile 2: 7:32; Mile 3: 7:18 with 0.11 at 0:43

I was not sure how this run compared to the same distance last week. This one was surprisingly quicker (16-17 seconds).


September 22: 6.5 mile run/ 50:23/ 7:45 mile
Mile 1: 7:46; Mile 2: 7:32; Mile 3: 7:20; Mile 4: 7:54; 
Mile 5: 8:00; Mile 6: 7:52 with the last 0.50 at 3:55

After running four consecutive days, I did this run at a relaxed pace. Upset I forgot my watch for this run. Luckily, I had the MapMyRun app on my phone. Looking forward to the rest day tomorrow.

September 24: 6.26 mile run/ 48:11.6/ 7:42
Mile 1: 8:14; Mile 2: 7:50; Mile 3: 7:38; Mile 4: 7:40;
Mile 5: 7:31; Mile 6: 7:29 with 0.26 at 1:49

Wasn't sure how this run would go because I woke up tired from work the previous night. I'm glad I used the first mile as a warm up to ease into the workout. Despite some fatigue, I was very pleased with the remaining splits. Normal training week resumes on Monday.

Happy Running
-MJ

Sunday, September 17, 2017

Week 2 Training

Week two has come to a conclusion on this wonderful Sunday. Next week, I will have to change the running schedule due to work obligations. That has not stopped me before. Here's the recap.

Tuesday (9/12) was a simple 5 kilometer run. This is the fastest I have run since the Tri-City Valley Cats Fathers Day race back in June. My time was 21:21 with a pace of 6:53.

Mile 1: 7:13; Mile 2: 7:00; Mile 3: 6:33 with the final 0.10 at 0:36.

The next day was a five mile run. My first mile was slow having to cross over a major road getting slowed up by traffic. Maybe that was what I needed to get me through the remaining few miles.

Mile 1: 7:48; Mile 2: 7:28; Mile 3: 7:46; Mile 4: 7:28; Mile 5: 7:16

Thursday, staying on schedule with training, was another simple 3+ mile run. This was definitely not my best run and my mind was not in it for sure. Compared to Tuesday, my pace was almost a minute slower. Looking forward to the rest day on Friday.

Mile 1: 8:09; Mile 2: 7:46; Mile 3: 7:45 with the remaining 0.37 at 2:37

I like to plan my route prior to each run. I like to change it every time and avoid doing the same routes. Thinking about going up to Saratoga Springs for a nice Saturday run because the weather will be beautiful.

I decided to do my long run on Saturday instead of Sunday. It was suppose to be nine miles but I settled for eleven since I had some good momentum toward the end. The final time was 1:26:46. Not too happy with the inconsistent splits but I felt good during the run at a half-marathon pace (7:52).

Mile 1: 7:33; Mile 2: 7:29; Mile 3: 7:59; Mile 4: 7:41; Mile 5: 7:51; Mile 6: 8:14; 
Mile 7: 8:13; Mile 8: 7:54; Mile 9: 8:01; Mile 10: 7:55; Mile 11: 7:47

With the long run done, I volunteered at the Saratoga Palio Half Marathon race on Sunday.

After volunteering, I did concluded the week with a five mile run. Except, I took it to the track and focused on speed work (5 x 400 m/ four sets). This was my first time doing speed work so it was going to be rough. I have a lot to learn but I will incorporate it into my runs more. Plus, it was very humid out at 11 AM.

Set 1: 1.33 mile/ 8:51.99/ 9.0 mph 
Set 2: 1.29 mile/ 8:33.69/ 9.0 mph
Set 3: 1.30 mile/ 8:45.62/ 8.9 mph 
Set 4: 1.27 mile/ 9:09.66/ 8.3 mph 

Overall, it was a productive week and eager to move forward with training. Happy Running.

-Matt

Saturday, September 9, 2017

Week 1 Training

Week 1 of marathon training has come to a close. I'm starting to follow a training regimen online. When I trained in the past, I would go through the motions. This time, I want to take it seriously and get back into a rhythm. I've been incorporating interval speed training during the runs. For example, I would pick out a road sign and start increasing my speed. I would pick an end point about 100m away and resume a relaxed pace. Here is a recap:

Monday was a day off from work so I thought it would be a tremendous opportunity to get a mid-distance run in. I like doing those distances on my day off because I do not have any time constraints or other priorities. Monday got off to a very good start running ten miles. It carried over from my ten mile run this past Saturday. The mile times were very good with one just over eight minutes. The run was very smooth and the half-marathon pace was comfortable.

Mile 1: 7:45; Mile 2: 7:30; Mile 3: 7:30; Mile 4: 7:56; Mile 5: 8:02; Mile 6: 7:41; Mile 7: 7:45; Mile 8: 7:29; Mile 9: 7:38; Mile 10: 7:12

Wednesday was a miserable day because of the weather. I did not make any excuses and completed the run. I ran a 5 kilometer distance in 22:03.5 with a pace of 7:06. Despite the wet clothes and shoes, I was pretty pleased with the results.

Mile 1: 7:36; Mile 2: 6:52; Mile 3: 6:54 with final 0.11 at 0:41

Thursday brought much better weather which made me very happy. I was expecting steady rain showers but it was a little chilly with sunshine at 7:30 AM. I ran 5+ miles following the training schedule. I was very pleased with this run getting negative splits the last 3 miles of the run. I ran in under 37:30 with a pace of 7:19. It is an exciting feeling getting my speed back and appreciate running more.

Mile 1: 7:35; Mile 2: 7:20; Mile 3: 7:24; Mile 4: 7:15; Mile 5: 7:10 with the final .12 at 0:44

Friday was a rest day so I decided to do an 8 mile run Saturday. It was an excellent way to conclude week 1 of training. I've been trying to run eight miles in under one hour. I finally accomplished that with about two minutes to spare (57:57). I ran the final mile as a cool down segment.

Mile 1: 7:10; Mile 2: 7:00; Mile 3: 7:05; Mile 4: 7:02; 
Mile 5: 7:11; Mile 6: 7:24; Mile 7: 7:22; Mile 8: 7:44.

I can't wait for week 2 of training to get started. Have a great weekend everyone.

Happy Running,
Matt