Kevin Morgan Running Blog

Week starting May 14, 2017

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2017
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Location:

Enterprise,AL,USA

Member Since:

May 15, 2017

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Finished 2016 Chicago Marathon...more to come

Short-Term Running Goals:

Finish the NYC Marathon under 3:50

Long-Term Running Goals:

BQ

Personal:

Married since 1988 to the woman that keeps me motivated to run. 

Miles:This week: 0.00 Month: 0.00 Year: 44.77
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.910.000.002.8632.77
Night Sleep Time: 38.85Nap Time: 0.30Total Sleep Time: 39.15Weight: 193.77Calories: 7319.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.140.000.000.006.14

This was an evening recovery run that I had not planned on doing until earlier in the day. I had just run 60 miles the week before, so I was going to rest for two full days, but I decided against it after getting the itch! I ran a few miles with my son's Husky, before she started to slow down. She's really not a fan of running when it's in the 80s! So I ran back to the house, dropped her off and finished the rest of the miles solo.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 189.60Calories: 1344.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.001.866.21

There was only one goal with this run. I have had my Garmin 220 for a year and a half, and love the records that it keeps. I have recently "turned on" the 1km best time since it's off by default. I had not had a decent time for 1km...the pace was actually slower than my 1 mile best. So I planned to start a 1km on level ground, and get a good time. I was pretty sure I'd beat the time that was in there previously, but for some reason, running the faster paces gets me anxious before the run, even though I'm by myself. 

So after a short warmup (2K) I ran the 1km in 4:14 which is 6:49 pace. Not too bad for me. For comparison, my 1 mile best is 7:06. There just aren't a lot of opportunities to break these shorter distance records for me, since I'm usually running longer distances, but since I'm not starting my training plan for NYC Marathon until July, I'm just having fun running, and trying to do break some previous bests at different things. Last week, it was most total miles for the week (60) and this week I decided to go after the 1km best, and will probably go for my best mile on Friday.

So this is my first entry here at fastrunningblog.com. I'm going to publish this, and take a look around.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 193.00Calories: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Today's run was an 8 mile recovery run. I tried to feel the pace rather than constantly check my Garmin. I felt like I was really running comfortable, so I was expecting my mile splits to be around 10 minutes. I ended with an overall 9:59 pace, with a fast mile of 9:39 and a slow of 10:16.

Tomorrow will be a gym day, then try to get the mile time trial under 7 minutes.

I went out to eat with the Wednesday crew to an Italian restaurant, and took a guess on the size of the meal. My calories are less accurate on these days as I'm getting better at eyeing the portion size. I think I'd rather skip the dinners, but it's nice to go out with friends. I have to do something besides work and work out!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 193.80Calories: 1714.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

This morning was a gym day. I did 3 sets of planks and held for 2 minutes on the first two for the first time. I was only able to hold for 1:20 on the last set. I also 3 sets of burpees with 12 reps instead of 10. Get pretty sloppy on form at the end. Also did some stretching of my legs, and also leg extension machine with light weight (70 lbs) for a set of 3x8 reps. Also did reverse leg extension for 3x10 also light weight (70 lbs). My right knee feels like it's a bit weak again, and just trying not to damage it.

I finished up the gym with 15 minutes on the stair climber: 68 flights on level 7-8.

Night Sleep Time: 7.75Nap Time: 0.00Total Sleep Time: 7.75Weight: 192.20Calories: 1933.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.160.000.001.006.16

I ran this morning with the goal of beating my previous time with my Garmin 220. My previous time was 7:06.1, so I not only wanted to beat that time, but I also wanted to get below the 7 minute mark. I was convinced I could do it after my 4:14 1km time the other day.

Well, I was right! After a 1.1 mile warm-up, I clocked a mile at 6:56.2. About 1/4 mile in, I wasn't sure I was going to make it as I dipped a bit on the slow side of 7 minutes/mile. I started to pay attention to my breathing, and rather than the "3 strides inhaling, 2 strides exhaling" I went with 2 and 2. I think with the faster speed, this is better. Plus, it gave me something to think about besides how much it was sucking to be running at this speed.

By the time I had reached the halfway point, I was feeling better about my chances, since I was showing a pace of 6:55 or so, and there was no more upgrade on my planned course...nothing significant, anyway. I did get back into +7 territory by a few seconds, but I knew that I could kick it in another gear for the last few 100 yards to make up a few seconds. This is just what happened, and when I saw that I had 0.1 left and I was still under 7, I was thrilled! I ended up besting my previous time by 10 seconds. I'll take it!

Now, I'm looking forward to doing a weekend of much easier miles!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 203.00Calories: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.260.000.000.006.26

I ran a very unevenful 10K, and kept the pace comfortable. I started after the sun had come up, and for the first time this year, I went out shirtless. Running with a sweat drenched shirt just isn't my thing, and that's exactly what would happen from around now until September or so!

I felt a little weak today, but that's OK, since I went all out on the mile yesterday. I plan to do a few marathon pace miles during my run in the morning.

Night Sleep Time: 7.60Nap Time: 0.30Total Sleep Time: 7.90Weight: 191.00Calories: 2326.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.910.000.002.8632.77
Night Sleep Time: 38.85Nap Time: 0.30Total Sleep Time: 39.15Weight: 193.77Calories: 7319.00
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