Saturday, November 26, 2011

November 20 - November 26

Weekly Totals ~ Time: 3:12:43 Distance: 22.60 mi. Vertical: 2,774 ft.
Weekly Averages ~ Time: 0:32:07 Distance: 3.77 mi. Vertical: 462 ft.

Weekly training is still on cruising pace. Almost doubled my total weekly mileage of last week. Success, right? The chest cold has finally subsided, so the miles were a lot easier to come by this week. Other than that nothing too exciting on my front.

I've got to give a few big shout-outs and congratulations to a couple of folks I've been coaching, this season: Robert B., Adam E., and Ed B. My training season for these guys ranged from 16 weeks to 20+ weeks. They all three came to me with goals, a desire to work hard, and motivation to improve themselves. It's not easy to train consistently, but these three athletes made it their goals and on race day it paid off.

Ed B., is the type of athlete that doesn't complain...well, at least not to his coach. The man always has a smile on and has every bit of passion about running as he has about golf. I, personally, consider golf a ruined walk in the park, but Ed proved to me that even a good round of golf can be used successfully as cross-training. There were a few times during designated rest weeks that instead of going on a walk Ed took to the greens. I always strive to learn things from my athletes and Ed taught me, this season, that even golf can have a useful purpose. All joking aside, Ed sets his goals high, has fun, and knows when to dig a little deeper. Congratulations on your 2011 Atlanta Half-Marathon finish, Ed.

Adam E., launched into full stride about six months ago when he asked me to help him achieve a goal he had in mind, "I want to run a marathon." It's always a unique feeling when a non-runner comes to me with this goal. It's always doable, but it's up to the individual. I can never stress to the athlete enough that, running doesn't always feel great and to run a marathon you've got to put in the time regardless of work, weather, and lack of motivation. Adam explained to me that he wanted this for himself and that nothing was going to get in his way. If you knew how much outside interference was attempting to derail his training, believe me you'd be speechless. The man put in the time and effort even through some tough times and crossed the finish line wearing his heart on his sleeve. Talking with Adam after his marathon he confessed that he cried, but he didn't care how cliche it may have been or who was watching. Like I told him, there's nothing wrong with taking pride in your accomplishments. Congratulations on your 2011 Philadelphia Marathon finish, Adam.

Adam E.
Adam E.

Robert B.

Robert B., Rocky B., and Adam E.
Evan (another trained marathoner) pacing Adam to the finish line.
Sarah B. and Robert B.
Robert B., set three Personal Record's (PR), during the Philadelphia Marathon: a 10k, Half-marathon, and Marathon PR. Robert also set a new PR in the 5k during the training season. Robert wanted to Boston Qualify (BQ) at the Philly Marathon, and for him that meant setting a 30 minute PR in the marathon by going sub 3:05. Having already obtained the well deserved, and earned, title of ultra-marathoner with a successful finish at the Sweetwater 50k in April I knew it was possible. Sure cutting 30 minutes in a marathon sounded far-fetched, but having coached and trained with Robert I am well aware of his potential and his ability to follow a training plan consistently. Although we fell short of BQ by a few minutes, Robert did cut-off 25 minutes from his previous marathon best. Robert, like a true racer, has already started the search for the next attempt and I'm going 'all-in' that he gets his goal. Congratulations on your 2011 Philadelphia Marathon finish, Robert.

If you're interested being coach, please send me an email: Prices vary depending on event, time, and specific request. Personal online coaching is also a great holiday gift, by the way.

Training Week Notes:
Sunday, November 20
Time: n/a
Distance: n/a
Vertical: n/a

Monday, November 21 ~ Home Loop
Time: 0:39:52
Distance: 5.12 mi.
Vertical: 277 ft.

Base Run. 275' of Gain. I'm sick, and it's really picking away at my patience. This pace and distance should feel like an easy stroll, but it doesn't. I've run much faster and longer on the same course at a much lower heart rate. Not the case, today. Oh well, at least I got out there. Legs were restless from only running twice last week.

Tuesday, November 22 ~ Home Loop
Time: 0:42:07
Distance: 5.13 mi.
Vertical: 265 ft.

Base Run. 275' of Gain. What a difference a day makes. Yesterday, felt awful. Today, it's rainy much colder and felt a lot better. Still not fully over the cold, but I'm noticing some progress. I slowed down about 30 sec a mile to help combat the illness and ran at an easy HR without sacrificing too much pace. Much better choice.

Wednesday, November 23 ~ Couch, ha.
Time: n/a
Distance: n/a
Vertical: n/a

Thursday, November 24 ~ Fort Steilacoom XC
Time: 0:27:47
Distance: 3.80 mi.
Vertical: 157 ft.

Base Run. 150' of Gain. Quick, easy run around JG's old XC stompin' ground. Weather wasn't that fun, but we got it in.

Friday, November 25 ~ Cougar Mtn. & Commute Home

Run #1
Run #2
3.22 mi.
2.66 mi.
1,268 ft.
407 ft.

Run #1 ~ Wilderness TH - W Peak - W Creek - Wilderness TH
Base Run. 1,200' of Gain. Quick trail run up to Wilderness Peak before work. Felt great all the way up (23:25). Haven't been on the 'hills' in a while, so it really felt nice. The trees have lost their leaves and the sun breaks through the slender poles. Been rockin' the NB 101's lately just because they've been feeling great.
Run # 2 ~ Commute Home 
Recovery Run. 400' of Gain. Easy run home from work, tonight. Had a good amount of spring in my step for the one-way ticket up to the house. Got to love working 2.6 miles from home. Especially since it's all uphill from work to home. Broke out the Saucony Hattori's for the quick recovery run.

Saturday, November 26 ~ Commute Home
Time: 0:20:39
Distance: 2.66 mi.
Vertical: 400 ft.

Base Run. 400' of Gain. An uphill commute is a good commute. Two nights in a row with PR commutes home. Nice to see progress in the easy foot speed category. I really did nothing today except sit and stand at work, so the legs did feel sluggish until about mile 2. Of course, at that point there's only .6 miles left. Rocked the Hattori's, too.