- Current plan: ZRQL Marathon Training Plan – Recovery Week
- Today’s session: 5-mile run
- Comments: I did 6.7 miles @ 8:25 avg pace, avg cadence 98 & a run time of 56:24. [Strava]. I hope to have my race report from last Saturday posted tomorrow.
Archives For November 30, 1999
Training Journal – 12/15/13:
- Current plan: ZRQL Marathon Training Plan
- Today’s session: Rest
- Comments: I was tempted to go ahead and do a recovery run today, but decided to stick with the plan and rest…and beat myself up a bit about yesterday (just being honest.)
- Weekly mileage: Running: 39.2 / Bicycling: 22.2 – Total: 61.4
I completed my third marathon today, running the ZombieRunner Quarry Lakes Marathon in Fremont. My time was 4:05:52; well above my goal for the day, which was to finish with a new PR (well within reach.) My calves (yes both of them) decided at mile 18 that today was not going to be a PR day. I will post a race report later this week with the gory details.
For now, I’m going to rest and be glad that I finished very close to four hours – and only 47 second slower than my slowest marathon. On the “to do” list now: look at strategies for dealing with calf cramps…since they seem to be a recurring issue for me on longer races, but not training runs.
Training Journal – 12/14/12:
- Current plan: ZRQL Marathon Training Plan – Race Day
- Today’s session: ZRQL Marathon
- Comments: See above…[Strava]
- Current plan: ZRQL Marathon Training Plan – Taper Week 3 of 3
- Today’s session: Pre, pre-race rest day and day 1 of 2 carb load days.
- Comments: Slept in until 5! Finalized my overall goals plus pacing and fuel strategy for Saturday.
- Current plan: ZRQL Marathon Training Plan – Taper Week 3 of 3
- Today’s session: 4-mile run
- Comments: I did 4.4 miles @ 8:12 avg pace, avg cadence 98 & a run time of 35:41. [Strava]
Salt Cap?
What? You’re good? Oh, OK…just checkin’
Training Journal – 12/8/13:
- Current plan: ZRQL Marathon Training Plan – Taper Week 2 of 3
- Today’s session: 8-mile run
- Comments: I did 10.5 miles @ 7:56 avg pace, avg cadence 99 & a run time of 1:23:05 [Strava]
- Weekly mileage: Running: 34.6 / Bicycling: 29.1 – Total: 63.7
- Current plan: ZRQL Marathon Training Plan – Taper Week 2 of 3
- Today’s session: Rest
- Comments: Rest
- Current plan: ZRQL Marathon Training Plan – Taper Week 2 of 3
- Today’s session: 4/5/3 DU
- Comments:
I knew I’d be running two Rock ‘n’ Roll events this year (San Francisco and San Jose) and qualify for their Rock Encore Heavy Medal; but the third Rock ‘n’ Roll event (Philadelphia) just fell into place with a business trip, so it qualified me for their Triple Crown medal. WooHoo!
Training Journal – 12/4/13:
- Current plan: ZRQL Marathon Training Plan – Taper Week 2 of 3
- Today’s session: 5-mile run
- Comments: Brrr…it was a chilly 34° this morning at run time! I broke out the cold-weather gear and did 5.4 miles @ 7:53 avg pace, avg cadence 99 & a run time of 42:40. [Strava]
Ah November, back to a run-focused training plan and getting my run-base back. I do miss riding as much as I was during September and October, but I’m a runner and enjoyed this month’s training.
No business trips this month – which was AWESOME!
HIGH/LOW:
- HIGH: Two this month: I set a new 10K PR…by 1:16! I also did two trail runs!!
- LOW: I caught a cold at the beginning of the month, but I only needed to take two days off training. It held on for a while longer, but I kept going…
As far as new equipment & such, none this month. I did try a new snack bar this month, which came in my Stride Box. It’s called “That’s it.” and they are great. They only have two ingredients: “fruit and fruit!” (with apple being the consistent ingredient) and are 100 calories each. I have not tried all the flavors, but did order a sampler pack – so far, my fav is the apple and cherry. Check ’em out.
With that, here are the stats for the month that was November 2013.
Training Program(s):
- Back to a run-focused program in preparation for a December marathon. The plan is: riding on Mondays, running Tuesday-Thursday, doing a run/bike combination workout on Fridays, and a long run on Sundays. Saturday is usually a rest day, unless there is a race or a needed shakeout run.
whitespace!
Races/Rides Completed:
- Race Count: Month: 2 / YTD: 13 / Lifetime: 39
- 5k: 0 / 0 / 7
- 10k: 1 / 1 / 3
- Half Marathon: 1 / 10 / 19
- Marathon: 0 / 1 / 2
- 50K: 0 / 1 / 1
- Other: 0 / 0 / 7
- Ride Count: Month: 0 / YTD: 1 / Lifetime: 1
- Century: 0 / 1 / 1
GIDDY-UP!
Training Journal – 12/3/13:
- Current plan: ZRQL Marathon Training Plan – Taper Week 2 of 3
- Today’s session: 5-mile run
- Comments: I did 6.2 miles @ 7:56 avg pace, avg cadence 97 & a run time of 49:24. [Strava]
DENNARR(dot)COM 