Marathon Training

Sunday, January 15, 2012

Polar Bear 8-Mile Race

Today was the 8-Mile Polar Bear Race – typically the coldest race in the Bucks County Road Runners Winter Series and this morning was no exception. It was about 18 degrees when I arrived at Tyler State Park and the runners were all huddled around the fire. Today's turnout looked like it was the smallest so far this year - I am guessing that there were about 250 runners today. Final results have not been posted yet but my unofficial time (according to my Garmin) was 1:08:10. That's an 8:36 minute pace which is 14 seconds faster than my best time for a 10K (6.2 mile) race! And, considering the hills in Tyler State Park, I am pleased with the progress I continue to see with my speed.

The hot chocolate sure did taste good at the end of today's race!

Happy and Safe Running,
John

Thursday, January 5, 2012

Interval Thursdays

As I was heading into this New Year, I made a commitment to begin adding speed work to my training to help improve my overall speed. So, I've added 'Interval Thursdays' to my program and have made good progress over the past 3 weeks:

1 mile warm up
6 x 100 meter (0.25 mile) interval sets
1 mile cool down

When I look at my splits, I am noticing an improvement in my best (fastest) pace for each split. Also, not represented in these numbers is the overall quality of my workout which I measure by my energy level after my workout and throughout the day. And, I've been feeling great! (Not to mention my 5K results from last weekend when I achieved a new PR with a sub 8:00 minute mile J)

Split	Dec 29, 2011	Jan 05, 2012
1	10:34	09:41
2	08:31	08:15
3	08:15	08:00
4	08:20	07:32
5	08:46	10:33

So, 2012 is starting off on a good foot (no pun intended). I hope to expand on my interval training by beginning to add the number of sets (increase from 6 to 8) and eventually increasing the distance (move from 100 meters to 200 meters).

Keeping this blog will help me to stay focused on my objectives and targets so stay tuned for more updates.

Happy and Safe Running,
John

Monday, January 2, 2012

A Beautiful Day for a Run in New Mexico

Run: Easy Run by jbaker614 at Garmin Connect - Details

I arrived in Albuquerque mid-afternoon today and couldn't resist getting outside for a 5-mile run! Beautiful blue skies, temperatures in the 50's, perfectly flat terrain and I was ready to go. Sure beats running on the treadmill at the hotel 'Fitness Center'.

I guess it's a testament to my overall good shape that I didn't seem to be impacted by the high elevation here in Albuquerque. Today's run was at 5,300 feet whereas I am more accustomed to running at elevations between 200 - 400 feet!

Not sure how many more times I'll be able to run outside this week so I wanted to take advantage of this picture perfect day.

Happy and Safe Running!
John

2012 Races

5K: BCRR Cham-Pain (1/1/12) - 24:33
5.3 Mile: BCRR Predict Your TIme (1/8/12) - 42:30
8 Mile: BCRR Polar Bear (1/15/12) - 1:08:10 PR
4.6 Mile: BCRR Honest Abe (1/22/12) - 42:53
9.3 Mile: BCRR Terrible Tyle (1/29/12) - 5.3 Miles - 46:35
5.3 Mile: BCRR Pick Your Way (2/5/12) - 42:57
Half Marathon: BCRR Eenie-Meanie-Minie-Moe (2/12/12) - 1:58:38
4.6 Mile: BCRR Staggered Start (2/19/12) - 35:45 PR
10K: MCM Irish Sprint 10K (3/17/12) - 54:54
5K: Central Bucks Family YMCA (3/25/12) - 23:34 PR
5K: New Hope - Solebury "Spirit" Run (4/22/12) - 24:45
Half Marathon: St. Luke's (4/29/12) - 1:55:38 PR
10 Mile: Broad Street Run (5/6/12) - 1:25:13 PR
5K: Susan G. Komen Race for the Cure - Phila (5/13/12) - 24:46
5K: Doylestown Red, White, Blue (5/26/12) - 24:04
5K: Chalfont Challenge (6/9/12) - 26:31
6 Mmile: Princeton Healthcare 10K (6/10/12) - 49:40 PR
Half Marathon: 1/2 Sauer, 1/2 Kraut, 1/2 Marathon (6/16/12) - 1:57:11 2nd Place Male 55-59
5K: Herb Kahl Memorial (6/24/12) - 24:32
5 Mile: Run the Gates (6/3/12) - 40:40 PR
10K: Revolutionary Run (7/4/12) -52:36 PR
Half Marathon: Rock 'n' Roll Chicago (7/22/12) - 2:08:26
Half Marathon: Rock 'n' Roll Providence (8/19/12) - 1:59:25
Half-Marathon: Rock 'n' Roll Philadelphia (9/16/12) - 1:57:42
18Mile: LBI 18-Mile Run (10/7/12) - 2:48:30 PR
13K: Hatfield OctoRun (10/21/12) - 1:08:55 PR
Marathon: Marine Corps Marathon (10/28/12) - 4:36:54
5K: BCRR Covered Bridge (12/9/12) - 26:26
5.3 Mile: BCRR Jingle Bell (12/16/12) - 42:23 PR

2011 Races

5K: Central Bucks YMCA (3/20/11) - 27:17:18
Half-Marathon: FirstWatch Sarasota (3/13/11) - 2:06:12
5K: New Hope-Solebury Run (4/3/11) - 26:34:54
5K: Bridge Valley Trailblazer Race for Autism (4/16/11) - 27:42:31
10Mile: Broad Street Run (5/1/11) - 1:35:54
5K: Cornerstone Race (5/7/11) - 25:55:87
5K: Race for the Cure - Phila (5/11/12) - 27:19
5K: Doylestown Red, White, Blue (5/28/11) - 26:18:94
10K: Princeton Healthcare 10K (6/5/11) - 54:42:82 PR
5K: Herb Kahl Memorial Scholarship (6/26/11) - 25:13 (3rd Place Male 50-59)
5K: Chalfont Challenge (6/11/11) - 26:04:17
5K: Run Over (Pancreatic) Cancer (7/2/11) - 24:51 PR
Half-Marathon: 13.1 Minneapolis (8/21/11) - 1:59:48
Half-Marathon: Rock 'n' Roll Philadelphia (9/18/11) - 1:59:02 PR
5K: Chestertown 5K (9/24/11) - 25:25 (1st Place Male 50-59)
18Mile: LBI 18-Mile Run (10/9/11) - 3:08:30
13K: Hatfield OctoRun (10/23/11) - 1:10:57 (2nd Place Male 55-59)
Marathon: Philadelphia Marathon (11/20/11) 4:23:46 - PR
5K: BCRR Covered Bridge 5K (12/4/11) - 26:29
5.3Mile: BCRR Jingle Bell 5.3 Mile Race (12/11/11) - 43:39

John's Book Reviews

The Orchardist by Amanda Coplin
My rating: 5 of 5 stars

It’s been a while since I’ve been ‘wowed’ by a book so it was with great pleasure that I recently finished reading The Orchardist by Amanda Coplin. Set in the 1800’s in the Pacific Northwest, the characters in this story represent what would be considered an ‘unconventional’ family by some standards in our current society – a family created out of horrific circumstances when 2 young (and pregnant) girls (Jane and Della) come upon William Talmadge (“Talmadge”), a loner who tends to and nurtures his orchards of apricots, apples and plums. Talmadge’s family roots are similarly tragic – he and his sister, Elsbeth, were orphaned as youngsters. And, at the age of 16, Elsbeth walked into the woods and never returned, leaving Talmadge alone and left to wonder what became of her. This lack of closure regarding his sister’s disposition is a key driver to the relationship he develops with Jane and Della - that of a nurturer and always wanting to provide a sense of comfort and belonging.

The complexities of the relationships that Talmadge has with Jane and Della, as well as Jane’s eventual daughter, Angelene, are compounded by the circumstances that drove Jane and Della to escape their painful upbringing and living environment. Trust and a willingness to be nurtured are not always welcome and these are the forces that drive the conflicts between what Talmadge wishes for the girls and the final outcome of the tragic events that continue to shape their lives.

(view spoiler)

Although it is still early in the year, I think it’s going to be hard for me to come across another book in 2013 that is so beautifully crafted and inspirational. Bravo to Amanda Coplin for this splendid novel!

View all my reviews