We’re back from Summer break. Hopefully, everybody’s training has been going well. The Berlin Marathon is Sunday, September 25th. I have a preview of what us regular runners can expect and why this is a great course for a PR. I end with a breakdown of two record holders looking to add to their already impressive results.
Location: Santa Maria, CA.
Temperature: Sunny, 70 degrees
Type of Run: Medium-long
Length: 11.08 miles
Type of route: flat
Time: 1 hour, 21 minutes, 39 seconds
Pace per mile: 7:22
Average heart rate: 142
Reason for Run: This was a medium-long run. The purpose is to build endurance and increase weekly mileage. Usually, this run will be anywhere from 10 to 14 miles for the average marathon runner. It’s generally also done a bit faster than long run pace.
How did I feel? I did NOT get lost so I felt relieved..haha! I studied the map, figured out a route and went. I kept the pace comfortable. While it wasn’t warm, it was sunny. Sometimes, the sun can just beat down on you and make it feel a heck of a lot warmer. That was the case today. It wasn’t enough to slow me down…more like a minor annoyance. There are times though a bright sun can just hit you and zap all your energy. Those days suck. But the impact of the sun on those days can be minimized through proper hydration and making sure the body isn’t deprived of nutrients. There was also wind again, which never seems to stop here in the afternoon. I had to deal with running into a headwind again. Annoying but what can you do? You deal with it and don’t let it stop you from getting in the way of your larger goal.
Running With You,
Donald
Location: Santa Maria, CA.
Temperature: Mostly sunny, 66 degrees
Type of Run: Long
Length: 15.03 miles
Type of route: flat
Time: 1 hour, 52 minutes, 13 seconds
Pace per mile: 7:28
Average heart rate: 140
Reason for Run: The long run is designed to build physical and mental strength as well as endurance. The body goes through changes when running long. It becomes more efficient burning fat as fuel. The heart gets stronger and more efficient pumping blood. Cells deliver and consume energy more efficiently. The long run today was on the shorter side for long runs as I’m building back up to normal marathon training mileage. I don’t want to burn my legs out a little over a week after a half marathon. Next week’s long run will be longer.
How did I feel? Good. The cooler weather makes such a big difference. It’s just a lot easier to handle a long run when it’s under 70 degrees than when it’s over 80 degrees. I feel spoiled..lol! There was no pain again in my left thigh but it’s not quite 100%. I’d say 93% to 95%. There was no fatigue at all today. I should add running in a new area makes the run seem longer than what it would be if I was in a more familiar area. This is obviously psychological because 15 miles is 15 miles anywhere. However, when I don’t know an area, I tend to find a small section and just run loops around the same streets. This helps me avoid getting lost. However, it can also be boring and seems tedious. That’s just me though.
Running With You,
Donald
Location: Santa Maria, CA.
Temperature: Sunny, 67 degrees
Type of Run: Easy
Length: 6.31 miles
Type of route: flat
Time: 44 minutes, 59 seconds
Pace per mile: 7:08
Average heart rate: 141
Reason for Run: This was an easy run meant to gauge my physical condition to see if I can resume a regular marathon training week following my abrupt stop in the middle of a training run on Friday due to fatigue, a slight cold and dehydration.
How did I feel? Much, much better! Plus, no pain in my left thigh! As far as I’m concerned, this run was fantastic. The weather in Santa Maria was significantly cooler than anywhere else I’ve run since Salem, Oregon in mid-June, with the exception of last week’s overnight half marathon. The cooler weather makes such a big difference when running. Never underestimate how much hot weather can affect the body. It felt so good not feeling any discomfort in my thigh. My heart rate was back to normal for this run and there was no lingering effects of Friday’s fatigue and dehydration. The only thing that remains are some effects from the cold like a slight cough and some minor nasal congestion. Other than that, I felt like I could’ve run 14 to 15 miles. That’s a great feeling to have. Let’s hope the rest of this week goes as well as today. There’s nothing like the feeling of being pain and fatigue-free when running. I felt like nothing could stop me. That’s the best feeling you want when you run.
Running With You,
Donald
Location: Modesto, CA.
Temperature: Sunset, 83 degrees
Type of Run: Easy
Length: 4.58 miles
Type of route: flat
Time: 34 minutes, 15 seconds
Pace per mile: 7:28
Average heart rate: 136
Reason for Run: This was a short, easy run on Thursday following my half marathon on Saturday night/Sunday morning. It was my first run since the race. I wanted to give my legs a chance to recover after racing 13.1 miles. The plan is to build up to 60-plus miles a week. I’ll do that with a reverse taper. Instead of decreasing toward race day, I’ll increase away from it.
How did I feel? Fine. The weather was on the warmer side. I’m in Modesto for work and will be here for a couple more day before heading to Santa Maria where the weather is supposed to be very nice, which should help my running. I took it easy and didn’t push myself. I wanted to see how my legs felt. The left thigh is still a little sore but less so.
Running With You,
Donald
Location: Fresno, CA.
Temperature: Sunny, 93 degrees
Type of Run: Medium-long
Length: 9.18 miles
Type of route: Mostly flat
Time: 1 hour, 1 minute, 57 seconds
Pace per mile: 6:45
Average heart rate: 163
Reason for Run: This was a medium-long run intended to build endurance and boost weekly mileage.
How did I feel? Decent. It was very sunny and hot at 93 degrees. My pace was a faster than what it should’ve been given the heat so I cut the planned 10-miles short a bit. Because I’m traveling, I didn’t have my camelbak for water which I would’ve worn had this run been at home. Running in the heat is not easy though it does have surprising benefits despite its difficulty. As you can see, my heart rate was quite high for the pace. This was due to the heat as my body had to work harder in the hot weather. I wouldn’t recommend a beginner train in hot weather due to risk of dehydration and other heat-related illnesses. This should be done by more experienced athletes who understand how to properly hydrate and pace in the heat. You have to know your body and what it can and can’t tolerate. This is done through experience.
Location: Hayward, CA.
Temperature: 69 degrees
Type of Run: Tempo
Length: 7.16 miles
Type of route: Mostly flat
Time: 43 minutes, 40 seconds
Pace per mile: 6:06
Average heart rate: 155
Reason for Run: A weekly tempo run builds endurance and speed. It trains the body to get used to higher intensity running. This will allow you to race well as the faster pace won’t be such a shock.
How did I feel? Mostly good. I say mostly because I had to stop after 3 miles for several minutes for a potty break. That may sound like TMI but if you run enough, you’ll have to stop on occasion for potty breaks. It happens to every runner from the beginner to the world’s best as you can see here. I hate stopping in the middle of a run but there was nothing I could do unless I wanted to have a mid-run accident. No thanks. After the unintended break, I ran the final four miles at a similar pace as the first three. My mile splits were rather consistent so I was happy with that because it meant I didn’t slow down toward the end of the run.
Location: Eureka, CA.
Temperature: Mostly cloudy, 55 degrees
Type of Run: Medium-Long
Length: 10.19 miles
Type of route: Mostly flat
Time: 1 hour, 13 minutes, 4 seconds
Pace per mile: 7:10
Reason for Run: I planned to take the day off but due to an unpredictable work schedule this week, I felt it was prudent to get in a run when the time was there. Because of time limitations, multiple 10-mile runs this week (if possible) will have to make up the mileage from the lack of a proper long run.
How did I feel? Good. I took it easy following an interval workout but did pick up the pace a bit the final two miles to practice negative splitting and pushing myself as if it was the end of a race. My work travels took me to Eureka today which is way, way up the northern California coast. My route took me through downtown Eureka which consists of a lot of little shops on the edge of Humboldt Bay. It wasn’t crowded at all being a late Sunday afternoon. The town is rather small and quaint. It’s interesting to run in different areas because it keeps you motivated to run so you can explore. Running is a great way to become familiar with an area.
Running With You,
Donald
Location: Salem, OR
Temperature: Mostly cloudy, 60 degrees
Type of Run: Medium-long
Length: 10.17 miles
Type of route: mostly flat
Time: 1 hour, 12 minutes, 9 seconds
Pace per mile: 7:05
Average Heart Rate: 139
Reason for Run: Today’s run would normally be 7-9 miles. However, I made it 10 to boost my weekly mileage total since I didn’t do a proper long run this week.
How did I feel? Good. The cooler weather and generally flat terrain help made the run easier. This was my 4th 10-mile run in 5 days. My legs felt fine today though I wouldn’t use the word fresh. But legs never quite feel fresh during marathon training. That’s by design because you need to deal with running on tired legs otherwise you’ll never survive the last 6 miles of the marathon. The training week concludes tomorrow with an interval workout then Sunday is an off day.
Running With You,
Donald
Location: Salem, OR
Temperature: Mostly cloudy, 59 degrees
Type of Run: Medium-long
Length: 10.33 miles + 4 sprint strides
Type of route: mostly flat
Time: 1 hour, 11 minutes, 20 seconds
Pace per mile: 6:54
Average Heart Rate: 141
Reason for Run: Today’s run was the medium-long run. Generally a medium-long run during marathon training can range from 10 to 14 miles. The pace will be faster than a long-run pace but not nearly as fast as a tempo run. Let’s call it medium pace. The point of a medium-long run is to build up mileage and endurance.
The sprint strides consist of me running hard for about 30 to 40 meters then sprinting at about 90% for 30 to 40 meters. The goal is to work on leg turnover and raw speed.
How did I feel? Good. I was fairly consistent with my mile splits. It helps to run a flat route with cool weather. It’s easy to run harder. Had it been warm or humid my pace would not have been as fast.
Running With You,
Donald
Confessions of a runner 