4 miles, easy pace with a steady run for mile 3 (my split: 9:14, 9:00, 7:41, 9:15) , overcast & 57 degree. It should be obvious from my splits that I injected a steady run within today’s easy runs.
The easy runs were right on pace between 8:19 to 9:20. But the steady run pace was too fast* and pushing my current lactate threshold of 7:39 (making it like a tempo run). And I will not be able to handle the steady run later when its distance gets longer.
Since I am in base training, the purpose is to build my endurance. It makes sense for my steady run pace during this phase be closer to 8:22 (my current estimated marathon pace). So I can stay within the aerobic zone. Glad that I caught this mistake before I injure myself.
*A mistake on my part from reading the wrong chart.
3 miles easy pace, cloudy & 59 degree
Rain in the forecast motivates me. It makes me go out and run (to get ahead of the rain). Today was such case. Later on when the dark clouds gathered and precipitation started, I felt relieved because I got my run in.
Moving through life with ease and grace also motivates me. It signals to me the person not only got his or her things together but more likely has mastered them. Such mastery and finesse earn my admiration. And I strive to arrive at that state.
Such were the thoughts that ran through my mind while running this morning. Granted, three miles was not much time to ponder them deeply. But I like the idea of starting my training easy – easing my mind and body into the routine of running daily.
So perhaps one day I too can move with ease and grace.
What keeps you going day after day?
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4 miles with fartlek surges. Sunny, 66 degree.
Without fanfare, today marks the kick-off for my marathon training. I am training for the Erie Marathon in September. That’s why my 20 week training started earlier than usual. Might as well, I am getting fidgety about the prolonged cold weather anyway.
Perhaps my prayer has been heard. The sun was shining and the temperature pleasant when I embarked on the 4 miles easy pace run. I threw in fartlek surges during the third mile to introduce speed work early for two reasons: 1) to take advantage of my fitness level and 2) to have fun.
The concept of better-fitness and more-fun is not new. What new is how I incorporate them into my marathon training. The fartleks today is a case in point. And staying injury free is another. Nothing revolutionary, but for me, it is exciting being able to implement them after all these years.
Three weeks into April. Temperatures here in Washington DC have been between the high 30’s to low 60’s. Safe to say the threat of snowstorm is passed. Also passed is the U.S. tax filing deadline for 2017 but not without its drama.
Maybe it’s both a sign of the time and my advancing age, I am actually enjoying slowing down my pace to smell the roses. It sounds cliche but works for me. Life is a process to be enjoyed since we know the destination is certain.
Another key event is my decision to run the Erie Marathon in September. As I focus 20 weeks prepping for the race, it is not a decision that I make frivolously. In fact my training will start this coming week.
A pleasant surprise I discovered when I ran the benchmark 5 K race on Saturday is that I am in better fitness level than anticipated. This will influence my training strategy (more on this later).
Have a nice week.
My Parkrun 5K time this morning was much better than anticipated. I had a time of twenty-two minutes and twenty-nine seconds (22:29) which is a better fitness level than I was ever able to achieve in 2017. This was a surprise considering my marathon training has yet to start.
As before, I plugged my 5K time into the McMillan Calculator and out popped my projected marathon time 3.39:05 and pace 8:22. Last year, my actual marathon time was 3.40:41 (or 8:25 pace) and the 5K benchmark paces were 8:40, 8:26, and 8:34.
Two factors may have contributed to today’s outcome: 1) I wore my trail sandals minimal shoes which gave my feet the most freedom, and 2) my daily yoga practice which kept my mind-body tightly focused. In any event, I will take the good news.
Besides, being more fit allows me to experiment with various training methods, to have more fun with the training, and to have a better shot at reaching my target marathon time of 3:35:00 (pace 8:12) at the Erie marathon.
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It is late Friday night, many are celebrating the weekend, but not me. I am here alone thinking about my Parkrun 5 K race tomorrow.
Since my last marathon in November I have been “off-season.” Tomorrow’s 5 K will help to determine my fitness level and set my current pace for the upcoming training. I am running the Erie Marathon in September.
Tomorrow’s race will not be a PR for me as I am both heavy and out of shape. That is precisely why I need the baseline to benchmark my fitness condition at the beginning of the training season and more later on. Regardless, I will give it my best effort.
Better get some sleep. Good Night.
I have decided to run the Erie Marathon in Erie, Pennsylvania on 9 September 2018. Because the early September race date, my 20 week training will start next week. Hoohoo.
The marathon course is around the Presque Isle State Park which sticks out into the Lake Erie (see below). One loop around the park is Half Marathon, so twice is the Marathon.
It is a flat and paved course. Of course it seems every race claims to be flat, but the Erie Marathon has less than 250 foot total change in elevation from start to finish. In fact, it boasts a 44% Boston Qualify rate in 2017. Double hoohoo.
Now that I have decided on the marathon, next is figuring out my training plan insofar as what goals will I be targeting to accomplish, which aspect of the training will I modify to fine tune my body and fitness level, etc. I will sort them out in short order. So stay tune.
Which race are you training for?
In my younger days, speed was my guide. Get there fast, finish quick, so I can enjoy the outcome. There were so much to see and do and yet so little time. Needless to say that I was impatient and did things in broad brush strokes.
Now older and slower, I still want to enjoying the outcome. How I approach life (i.e. my path) is different – speed is no longer king. In fact, just the opposite. I purposely slow down so I don’t miss the finesse of life like change of season, relationship, etc.
Call it quality over quantity or aging over youth, I come to realize the finer things in life are manifested in the details. And when rushing, I miss the details. The process as we go through life is as important as, if not more than, the outcome.
Take yoga for example. Instead of hurrying through the motions and claiming the poses, I take my time and pay attention to the details. The nuance of my core movement, difference between my body’s right and left side, are all subtleties that can contribute to the enjoyment of my practice.
How do you discover the finesse of your life?