NYC Training Week #7

83 miles for the week.

Did a 22 miler today. We started later then normal and it got warm real quick. We ended up running a 6:51 pace which was good. The only bad thing was the heat. We ran hard and I am actually a bit sore.

I am signed up for the Harrisburg Half Marathon on Sept 13th. This is the weekend before the Philly Distance so it will be neat to race back to back weekends. Enjoy the fall like weather this week.

Go NOVA.

NYC Training Week # 6

75 miles for the week.

The longest days was only 12 miles but the previous 3 weeks I have done 3 plus 20 mile runs so a less then 20 mile run is good. Well this by far was the hardest week of training I have had. I don't mean in terms of distance but in heat. It was 90+ for 6 days and the humidity was about the same. I don't mind heat but the humidity is the worst to run in. I compare running in humidity to running with a blanket on. Humidity does not allow your body to sweat properly and cool down so you stay hot and sweat more.

The first six weeks so far have been good. Last summer I did some speed work and this summer I have not done any. I think speed work is good but I the racing I am doing is taking the place of my speed work. I use the shorter distance races as my speed work.

Enjoy your week.

West Chester Summer XC Series

Well I finally ran one of these races. There are 7 in all and I did #6. This is a summer series every other Tues at the Westtown School. It is a 5K cross country course. This was a good race. I was somewhat familiar with the course since I run on it normally although the race was setup differently then I usually run it. Overall I had fun it was Hot and Humid but I still managed a 16:45 and 8th place overall. I may or may not do the last one in 2 weeks we shall see. Keep cool.

Spirit Of The Marathon

Watched this movie last night and I must say it was a good documentary. Here is a quick summary of the movie

Spirit of the Marathon is the first ever non-fiction feature film to capture the drama and essence of the famed 26.2 mile running event. Filmed on four continents, the movie brings together a diverse cast of amateur athletes and marathon luminaries.

As six unique stories unfold, each runner prepares for and ultimately faces the challenge of the Chicago Marathon. More than a sports movie, Spirit of the Marathon is an inspirational journey of perseverance and personal triumph; a spectacle that will be embraced by runners and non-runners alike.

The movie leads up to the 2005 Chicago Marathon.

I would recommend this movie to runners and non runners. It shows those who ask why we run and those who know we run what the marathon is all about. It was a very well done documentary.

200

Well 203 to be exact. This is my 200th post on my blog so I thought I would make it interesting.

Why 203? Well in the past two weeks I have ran 203 miles. 101 last week and 102 this week.

Week 5 for the NYC Marathon training is in the books and I ran 102 miles just about a little over 12 hours. Did some two a days this week and ran 20 today. Had a good run at VF with avg pace of around 6:56. Training is going well. We will see what this week has in store but I do not think I will be push the century mark again. Happy training.

Keep cool and wear your sunscreen.

Miles	Time
102.12	12:05:49
		% change
Week 1	80.03
Week 2	83.55	4%
Week 3	78.68	-6%
Week 4	101.27	22%
Week 5	102.12	1%
Total	445.65

Garmin

Well my Garmin Forerunner died on Monday. I have had this watch for almost 3 years. This is a great GPS and I felt naked without it. For the most of the I had to run with a normal watch and then come home and use the Internet to see how far I ran. This can be a pain especially if you are going for distance but this week I just went out and ran for time and estimated how far I went.

I found a new Garmin online with free 3 day shipping and it arrived yesterday. I was able to use it for my long run today. I am glad to have this watch again.

101

Well week 4 is in the books.

I ended up with 101 miles for the week. This is the most I have ever run in one week. This is a feat I must say. I have always wanted to run 100 miles in a week but for some reason this past week I chose to do it.

So how did this happen? I ran my usually volume of miles through Wednesday. Then on Thursday and Friday I did two runs. One in the morning and one in the eve. I was around 78 miles by Saturday and that is when I did my 22 mile long run. So as you can see it takes some times and some two a day runs. Even though I had 78 miles going into my long run Sat we ended up running 22 miles at about a 6:50 pace. That is a good run at just about marathon pace. So overall is was a good week of training. I am over the 1800 mile mark for the year.

Enjoy your week.

July 2009 Wrap UP

322 miles for the month of July. That is the most I have run in a single month. I also broke 1700 for the year.

Its official I am in for the NYC Marathon on Nov 1st and the Philly Marathon Nov 22nd. Should be fun 3 week turn around.

As for the NYC training I ran 83 miles last week with a long run of 15 miles. For this week ( week 3#) I ran 78 miles with a long run of 22 miles. It was nice to get a 20 plus mile run in. We averaged 6:54 per mile. ( we were hauling)

No races on the calender for Aug yet. The Philly Distance run is Sept 20th.

I have updated all excel files.

Enjoy your week.