Learn | Make | Fix | Run

When it comes to training, I like to check boxes. I like using an app like Run With Hal, where I can mark my progress in the app. I am currently doing a 30 Day Ab Challenge that uses an app, and I have been good at getting each workout done. Once, I followed a five-week Carlsbad 5000 training program printed on a paper calendar. I checked off the days after each workout. My weekly plan (not in this order) is two base runs, two pace workouts, one long run, one recovery run, and one rest day. I have done so much work faster and slower than my 5K pace that I feel I need more work at my 5K pace. However, it’s not in an app to track, and for some reason, putting it on a calendar isn’t helping. With the app, I would find a way to complete the workout. Without it, I find myself making excuses, such as needing more recovery or saying it’s too hot out when I have time to run. I have been making progress with my 5K time, so I should stay on the current course before I jump to 10K training, but I...

There is not much to write about from last week’s training session. Then again, training is supposed to be ho-hum. It’s a daily grind, laying one brick at a time, paving the road to the next start line. I am particularly proud of last week’s tempo workout. According to Hal Higdon, the tempo run is supposed to be a continuous run with an easy beginning, a build-up in the middle to near 10K race pace, and easing back and slowing down toward the end. He says you need to listen to your body and can’t use your watch to figure out your pace doing this workout. However, I find that difficult to do. Last Wednesday’s workout consisted of a 10-minute warmup, a 25-minute crescendo to 10K pace and decrescendo, and a 5-minute cool down. The app breaks down the tempo into five 5-minute blocks. I modified them to my paces rather than what the app suggests. My paces were 9:09/mi (marathon pace), 8:40/mi (half marathon pace), 8:10/mi (10K pace), 8:40/mi, and 9:09/mi. It was warm and windy, and I found ...

I am going into this week with some apprehension. The Run with Hal Advanced 5K training plan has a simulation 5K race this weekend. I don't know what my time should be for this simulation run. My goal time and pace for the end of the training block five weeks from now are 24:30 and 7:53/mi. I’ve looked back at my training, and my tempo runs have not peaked faster than 8:05/mi. for 5 minutes, my fast runs of 4-5 miles have been run at 9:06/mi. I wonder where I will get the speed for my 5K simulation. Then I realized that my 400 meter interval time paces have averaged around 7:05/mi., and my 200 meter interval paces have averaged around 6:27/mi. I have the speed, but how will I go the distance? I must trust the training and see where I am with this simulation run. Rather than try to hit my end goal time and pace, I will split the difference between my current PB and my goal. I will try to run a sub-25-minute 5K with an 8:00/mi. pace. I find this part of pacing the most challenging pa...

It’s been a long 12 weeks, but I’m back! Last week, I matched the mileage I ran in the first week of 2024. I feel stronger and am running with better form. After CIM in December 2023, I dabbled with running with better form, and I finally got my tight calf issue controlled with the massage ball. In January, I went full-throttle into running with better form, and my body paid the price with injury. I let off the gas a little in February to heal. I eased on the accelerator pedal again, but my injury came back. Towards the end of February, I took some time off. After seven days off, I took a test run, and like Punxsutawney Phil, I saw my shadow and said I would take one more week off from running. In hindsight, better form meant my quads were being stretched more than they were in the past, and I did not have the strength needed with my “new” muscle length to increase my mileage as quickly as I did. I introduced strength and conditioning exercises in March and slowly ramped up the mileage...

I have completed the training portion of my marathon preparation plan for CIM. Six hundred twenty-seven miles, 111 hours, 51 minutes, and 27 seconds later, I am in the taper phase. Last week, I had the best 20-mile long run of my life and averaged 10:15/mi. Friday’s 10-mile marathon pace run average pace was 9:11/mi. with splits between 8:49/mi. and 9:36/mi. My planned marathon pace is 9:20/mi with a range of 9:09-9:44/mi. I will need to work hard to stick to my race pace, but I am feeling very prepared for the marathon on December 3. The taper phase is also the maranoia phase. This is the first time I have made it through a training block without injury. This makes me extra paranoid about my taper. I’ll continue to do what I have been doing for the last 15 weeks to stay healthy and try to keep the mind games to a minimum. Thanksgiving is around the corner. Are any of you preparing for a Turkey Trot? Let me know in the comments below. If you are near San Jose and want to avoid the crow...

I have reached one of my favorite parts of Hal Higdon’s Advanced Marathon 1 Plan. I completed my first of three 20-mile long runs. In my mind, I am a taper away from a marathon. My work over the next four weeks of training is icing on the cake. Considering my recent history of stomach issues, I am glad I can practice fueling and hydration on last Saturday’s long run and dial it in for the remaining two. I bought some Nuun Lemon Lime Endurance since it will be served at CIM. The flavor was just right, not too strong or weak, and not too sweet. The Nuun had 16 grams of carbs (the SOS Hydration I had been using had 6) but half the sodium as SOS. It worked as well. I drank the Nuun every mile on the half-mile starting at mile 4.5, but my 16 fl. oz. soft flask only got me through 16.5 miles. I’m contemplating using a double scoop or taking two soft flasks. If I go with the double scoop, I will likely run out of water since I have been drinking all 1.5L on my long runs. There are water fount...

I affirmed my choice for my current training plan this week. When I started this training block, I vacillated between Hal Higdon’s Advanced 1 program, which I used for the Mountains 2 Beach Marathon, and Hal Higdon’s Advanced 2 program. I liked the idea of running more pace runs and speed sections in Advanced 2. However, I was coming off a 10K training plan and sick of doing speed work. Intuition told me that concentrating on slow miles would be better for me. I compared the mileage in both plans, and Advanced 1 appeared to have more miles. Therefore, I chose the Advanced 1 program for CIM. This week, I realized I could compare my current training block to my last one since the workouts are the same. I can see that my base runs are faster while staying in heart rate zone 2. I can compare my long runs and my interval runs. I have read a lot about marathon training that it isn’t one workout that gives you a Boston marathon qualifying time. Instead, showing up daily and laying one brick o...