2013 Training Logs and Thoughts

Below are parts of my training logs leading up to the Boston and Twin Cities marathons. For some reason, I can't find the last few weeks of either one; I also haven't kept good logs since Twin Cities. This is the incentive I need to post my training on here in 2014.

I've been thinking a lot (obsessing?) about the marathon journey lately. I have run 12 since 2005 (I generally don't include the one in Ghana when I was in the Peace Corps).

2005
Baltimore - 2:43

2006
Frederick - 2:32
Chicago - 2:29

2008
New York - 2:41

2009
Frederick - 2:37
Philadelphia - 2:31

2010
Chicago - DNF

2011
Gettysburg - 2:37

2012
Boston - DNF
Cleveland - 3:03

2013
Boston - 2:37
Twin Cities - 2:38

I see three phases: Pre-Peace Corps, Post-Peace Corps, Post Grad School

Pre-Peace Corps included my first three. My first was a great learning experience and the next two were PRs. I developed a real passion for both marathon training and the race itself.

Post-Peace Corps: I got back and kind of had to start from scratch. Cycle to cycle, though, I improved: 2:41, 2:37, 2:31.

During graduate school (fall 2010 to May 2012) I wasn't running as much, but after the first year of it I felt like I could handle marathon training. 2012 was a really tough year: Long story short, I can't race long in the heat, and my marathons that year took a lot out of me. In 2013, I feel like I righted the ship, but the results were disappointing. I can do better.

Studying the logs, I believe I trained hard but not smart. There's not nearly enough specificity: it's kind of all over the place. After Twin Cities, rather than recover and get back to workouts, I recovered and mostly just ran for awhile (65 to 75 miles a week).

The key now - I hope - is training smart. I've worked hard to get my body back in good working order through strength training, stretching, and working with a massage therapist, and I still believe my best running years are ahead of me.

The focus for Boston is cutting bulk out of the training schedule, doing more marathon-specific workouts and being more careful about mixing high-volume weeks with high-intensity workouts (not over-training), and being very consistent with the supplemental stuff that I tend to let slip when I start running north of 90 MPW.

In October, former elites shared advice with Ryan Hall, which the articles describes as being at a "crossroads" in his career.

Keith Dowling's advice really resonated with me:

I would tell him that sometimes when athletes get their own personal training formula correct early in their career, it can be a blessing and a curse. The blessing is obvious: you’re successful. The curse is that you may not realize that you got it right the first time until you screw it up.

My second marathon at the ’96 Trials was an improvement by nearly 4 minutes and it gave me hope for even faster times ahead. It took me 6 years and several disappointing races to finally PR at age 32. I did this by 1) studying my training from 1996 (everyone’s magic formula is different); 2) moving back to sea level (positive stimulus change); 3) finding a group to train with on hard days (keep things fun); and 4) having a bit of luck on race day.

January 21, 2013 
M - off
T - 8
W - 10
TH - 10,8
F - 10
S - 13.5
S - 20.5
Total - 80

January 28
M - 8, 5
T - 10, 9
W - 15.5 --- AM 8 PM Track: Abbreviated workout due to weather: 2 WU, 3 by 2K in ~6:30, 1 CD Th - 5
F - 15 S - 13
S - 22 with Stefan
Total - 102.5

February 4
M - 12
T - AM 10 miles with 8 by 2 on/off (reset watch each split: 5:15-5:00 for on; made sure pace did not rise above 6 minutes on the off. PM 7
W - 12
Th - 14
F - 10
S - 4 WU, 8 at tempo effort on hilly course, 1 CD - 13 S - 24
Total - 102

February 11
M - 10
T - 10, 8.5
W - AM 5 PM Track 10 (5 by 1 mile cut-downs in cold rain and snow: (5:20, 5:13, 5:09, 5:07, 5:01) Th - 8, 4
F - 12.5 S - 12
S - 24
Total - 104

February 18
M - 12
T - 13
W - 8
Th - 0
F - 12
S - 0
S - 0
Total - 45, hip flexor flare up

February 25
M - 8
T - 10
W - AM 7 PM 12 (3 by 1600 5:08, 5:04, 5:01, 3 by 800 in 2:25, 2:25, 2:22, 400 in 70)
Th - 8, 5
F - 10
S - 11.5
S - 20 - E Murray Todd Half Marathon 1:13:43, 1st overall. The Road Was Long.
Total - 92

March 4
M - 6.5
T - AM 7 PM 11 - 2 miles in 10:43 (5:25, 5:18), lap jog, 4 by 800 in 2:27-2:29
W - 8.5, 5.5
Th - 10.5, 5
F - 9.5, 4.5
S - 12
S - 20.5
Total - 100.5

March 11
M - 10
T - Arrive in Amsterdam, off
W - 72 minutes
T - 70 minutes
F - off, fly to Paris
S - 80 minutes
S - 60 minutes
Total - jetlag

March 18
M - 10
T - Back in US: 10, 5
W - 4, 15 with 5 by ~2 minutes
TH 10, 4
F 11
S 2.5 WU, 2 by 6 miles with Stefan. 1 mile jog between sets, 1 mile CD. Very tough loop in RCP. 34:10, 1 mile easy, 34:40. -- 16.5
S 15, Virginia road loop with Charlie
Total - 100

March 25 
M - 8, 5
T - 4, 12: 3 by 2 mile with Stefan in 10:38, 10:40, 10:34, 2:30-3 minute rest
W - 8
TH - 10, 5
F - 6.5, 7.5
S - 7.5, 6.5
S - 20
Total - 100

Unfortunately I cannot find anything farther than here. Word, Text Edit, Google Docs, old email - nothing.

May 20 
M - 10
T - 10
W - 10, 4
Th - 10 with 5 by 20 secs
F - 8
S - Spring Lake 5, 26:34, 5th. Bruno turns 10.
S - 13
Total - 75

May 27 
M - 10
T - 10 ?

June 3
M - 10, 5
T - 10
W - 5,9 - PM: 2 by 1200 (3:51, 3:48), 6 by 400 (70-71)
Th - 7,3
F - 8, CHDP
S - Lawyers Have Heart 10K, 33:46, 12th or 13th. Hot.
S - 15 in Greenbelt with Charlie, Breezy, Beth, JR, Bain
Total - 84

June 10
M - 8,6
T - 10
W - 5,  5, Track: 6 by 800 with 3 min rest (2:34, 2:34, 2:30, 2:30, 2:25, 2:25) 2 by 400 in 68
T - 6, 5
F - 12, CHDP
S - 10 on Dewey Beach highway
S - 8
Total - 80

June 17
M - 9 with 10 reps on Capitol Hill
T - All-day thing in NYC
W - 8 by 800: 2:34, 32, 30, 29, 26, 26, 22, 21
T - 8
F - 10
S - 14 - Large Animal Loop with Klim, Kieran. Last 5 under 6-min pace
S - 10 - Klim, Charlie, Bain, Stefan. RCP; pouring rain.
Total 61

June 24
M - 9 with 10 reps on Capitol Hill
T - 10
W - 5, 11 - 3 by 1600 in 5:20, 07, 4:59; 3 by 800 in 2:31, 2:27, 2:26
T - 4, 7
F - 10, CHDP
S - 18 - 2 hours.
S - 10
Total - 85

July 1
M - 9 with 10 reps on Capitol Hill
T - 10, 5
W - 10
Th - 9, Let Freedom Run 5K - 16:27, 6th
F - 10, 5
S - 20
S - 12, 5
Total - 95

July 8
M - 10, 5
T - 6, 10
W - 7.5, 11.5 by 1600 w/ 3 min rest in 5:16, 10, 5:06, 5:03, 5:11. Very hot.
T - 10
F - 11
S - 12.5, 5
S - 9, Birthday Bash 5K, 16:29, 4th. Felt stronger; ran slower.; 5.5
Total - 103

July 15
M - 8
T - 10
W - 5, 10 - 2 by 1600 in 4:56, 4:48; 1 by 800 in 2:21; 2 by 400 in 68, 70
Th - 10
F - 16, NJ
S - 10, Sister's wedding
S - Planned Zero
Total - 70

July 22
M - 10, 5
T - 7.5, 7.5
W - 4, 7 - 3k in 9:02
Th - 10
F - 10, 5 in Florida
S - 10, 3
S - 20 in 2:17
Total - 99

July 29
M - 12
T - 9 w 8 hill strides
W - 8, 12 - 2 by 2400 in 7:33, 7:28; 1600 in 4:5?, 2 by 800 in 2:23
T - 8, 5
F - 12
S - 20, Coach Jerry Special. 5 miles (20 laps) in 27:27, 35 minutes up-tempo off the track; 4 miles in 21:38. Rigged last mile.
S - 14
Total - 100

August 5
M - 10
T - 10, 7
W - 14, Hains Point 3 by 2 miles with 3-4 min rest with Evan: 10:50, 10:40, 10:30; 7 in PM with Charlie
T - 8, 6
F - 11.5
S - 20 at Dueling Ferries in 2:08
S - 12
Total - 105

August 12
M - rest
T - 8
W - 4, 10 - 6 laps in 7:40, 3 by 1600 in 5:03, 4:58, 4:53
T - 9
F - 11
S - 11
S - 17, Leesburg 20K, 1:13, Bombed!
Total - 69

August 19
M - 10, 5
T - 10, 7
W - 8.5, 11.5
T - 10, 4
F - 11
S - 9, won Gettysburg Alumni XC race
S - 21 with Kieran. Did Stefan's CCT-RCP loop in reverse
Total - 107

August 26
M - 8, 7
T - 9, 5
W - 5, 10 - 3200 in 10:28, 2400 in 7:38, 1600 in 5:00
T - 5, 8
F - 11
S - 20, 3 mile warmup - 5 miles in 27:27, 35 min at 6:20-30, 2 miles in 10:40 ... Done.
S - 12
Total - 100

September 2
M - ?
T - ?
W - 6 by 1600: Didn't write it down, but I am recalling progressing from 5:10ish to 4:53
Th - ?
F - 11
S - 22, LSD, lots of trails with Evan and Matty
S - 10
Total - 88.5

September 9
M - rest
T - 60 min
W - 9 with 2 miles in 10:28
Th - 50 min
F  - 40 min
S - 25 min
S - Philly Rock N Roll - 1:12:19. Tough day. Was on sub-70 pace through 9 miles and fell apart.

September 16
M - 4,9
T - 9
W - 8.5
Th - 10, 6.5
F - 11
S - 17 in 1:58, last four miles in 24:00
S - 10
Total - 85