aug 30th: 3.2miles

10:30am.

3.2 miles

westwood road to kingham ranch and back.

slight uphill out and downhill back.

70-80degrees. sunny. forest shade on most of run.

paved

15 weeks till CIM

I was noodling about in my head fantasizing about my next marathon and how I will shatter all galactic records and so on and so forth the other day. Then I started wondering how many weeks until the next CIM (aka Sacramento Marathon). Counting weeks in my head it seemed like I was inside the 16 week temporal boundary and therefore will once again be training using an abbreviated 18 week calendar.

2009 CIM: December 6th (Sunday)
Today: August 21st
weeks till race: 15 weeks and 1 day (unless I counted wrong which is always a possibility)

my proposed training regime is here

but I'm already planning to modify it using the following parameters:
1: i know I can do the distance
2: i want to run faster this year (2008 CIM was 3:14:47)
3: modify the training plan to concentrate on strength and speed (more hills, more sprints, more intervals)
4: use Yasso's to track my estimated race time at least twice during training

w/regard to #3 when I say "more" I mean "more than last year's training regime"

keeping in mind that last year when I trained for CIM I started late and skipped a lot of workouts.

so there you have it.

race goal: 3:00 or faster
training goal: no injuries due to overtraining

tangential goal before January 1, 2010: run a mile as close to 4:00 as I can manage. not sure whether to try this before or after the marathon (currently thinking to try it on December 30th or 31st)

more toes

brief 15:45 toe striking jog.

calves bitched a decent amount.

Madison, WI. 6am. cool and overcast.

we resume

25 minutes.

easy pace. running. practicing toe striking. left calf showed minor fatigue @ end of run.

location: Felton on Zayante Creek Road.

weather: overcast with very slight drizzle.

time: began just before noon

tuesday & wednesday

tuesday: skipped/missed 30 minute easy run. work day was busy and coached night time soccer game. by the time I got home at 9pm i was beat and decided to stretch and go to bed instead of running for 30 on the treadmill.

wednesday:

2 hours easy
richardson ocean park to scenic lookout north of the singing bridge
14.4 miles
8:16/mile
left leg had all sorts of things to say. ankle, knee, arch, hamstring above knee, gluteus were all chiming in with complaints at various points during the run. nothing seemed too serious, but i guess the left leg and lower back want more stretching. or more donuts.

Monday: ride easy

Easy bike rider. 60 minutes.

Watched a fine movie called Fido. It's about a boy and his pet zombie. B-movie all the way, but entertaining. Zombie boy scouts. That's all i'm sayin'

Saturday: run for 2:30

Richardson Ocean Park loop.

2hrs 30 minutes

got almost to the top of the gulch just past Honoli'i surf break. 16.4 miles. 9:09/mile

was quite slow and creaky at the start. did the first mile in 9:05 and seemed to keep that pace at least through mile 6. I got back to Richardson Ocean Park at 2:28:11 so I ran to the end of the road and back to do my full 2:30.

left knee bitching under kneecap a bit during the first few miles. Then shifted to IT band type knee pain.

will stretch tonight.

friday: run 30 minutes easy

Richardson Ocean Park loop run. Got just past Onekahakaha Park.

30 minutes
3.9 miles
7:42/mile if i recall correctly.

did the first mile in 7:22.

probably a bit too fast for an "easy" run.

thurs: 60minutes bike

spin say the instructions.

60 minutes. watched mediocre French noir anime.

right hip bitchy. it occurs to me that I should see if my third bike frame is smaller than my current training bike and switch frames if it is. this bike frame is at least a few centimeters trop grande pour moi.

4 x hills

hill workout!

4 x hills. Akalina Farm gate to Enlightened Ones paperbark trees

1st uphill felt sluggish
2-4 felt more energetic
warmed up on the treadmill for 10 minutes before going out on the road.

minor bitching from left knee interior upper

while running the downhills I wondered, "How am I supposed to actually train for Boston's hills?" If I do an uphill hills workout that sort of precludes doing a full pace dowhill at the same time because the downhills are supposed to be recovery neh? At this point I'm not blisteringly worried about it, but my brain likes to ask me these kinds of questions when things are slow.

3 miles easy

3 miles from Richardson Ocean Park to the usual turnaround.

24:39 elapsed time

nothing noteworthy in terms of aches, pains, blisters, etc etc.

weather was mixed clouds and moderate temperatures.

8 miles easy

today's workout was supposed to be 8 miles easy pace, but seeing as how I bagged yesterday's 6 mile pace run at the 4 mile mark I decided to add an extra 0.8 miles to today's workout.

Richardson Ocean Park to Liliokalani Park in Hilo, HI.

8.8 miles
1:12:32
8:14/mile pace

no significant pain today. i felt kind of low energy and loopy at around the 2.5 mile mark. I chalked this up to sleeping poorly and not really eating breakfast. I did the first mile in 8:14 and hit the halfway at 36:32. This suggests that I held a nice steady pace the entire way. Weather was partly overcast and not terribly warm.

4miles pace

this was supposed to be 6 miles at race pace. i wasn't really feeling it. As it was a treadmill workout I stopped early.

4miles @ 6:58/mile.
1mile warmup @ 10/mile
1/4 mile cooldown @ walking pace