Training Log – 2016 Mini 15,16

Comment:  At the Indy 500 Festival Mini-Marathon, between twenty-five and thirty thousand participants will line up in corrals from “A” through “Z” along Washington St from the Indiana State Museum to the Indianapolis Arts Garden.  I’ll line up in corral “E” at West St.  To reduce crowd density during the event, participants will start in five separate waves from 7:33 am through 8:30 am, with the wheelchair race and associated 5K race starting earlier.  I’ll start at the back of the first wave and begin my race at 7:37 am.  The course is White River Pkwy, Michigan St, Holt Rd, 10th St, and Main St to the Indianapolis Motor Speedway, once around the track, and different sections of Holt Rd, 10th St, Michigan St, and White River Pkwy to New York St and Military Park.  I’ll end my race sometime between 9:50 am and 9:57 am.

Comment:  I’ve run the distance of a mini-marathon on most of the weekends of this just-completed training program, and my fastest average pace during any of these running sessions was 10:48 minutes per mile.  This year, my strategy at the Indy Mini will be to start with a few miles at a pace around that same 10:48 minutes per mile, which I expect to be easily achievable given that I am rested and recovered after two weeks of tapering, and then gradually increase my pace toward 10:30 or 10:20 minutes per mile or so while circling around the race track.  On the way back to downtown Indianapolis I’ll push the pace as fast as I can sustain to the finish line.  Last year my average pace during the Indy Mini was 10:10 minutes per mile, but I don’t expect to repeat that pace this year unless I have an exceptional performance.

Comment:  I ran a total of 273.8 miles in sixteen weeks of training for this year’s Indy Mini.  My usual total of training for the Indy Mini in recent years is very close to 280 miles in sixteen weeks.

Raw Data:  The following are the dates, distances, paces, and locations of running sessions.  For some sessions, additional information is included.  ** 26-Apr-2016, 3.1 miles, 9.6 minutes per mile, treadmill.  ** 28-Apr-2016, 5.02 miles, 10:13 minutes per mile, neighborhood.  ** 30-Apr-2016, 3.1 miles, 9.8 minutes per mile, treadmill.  ** 02-May-2016, 3.1 miles, 9.7 minutes per mile, treadmill.  ** 04-May-2016, 3.1 miles, 10.3 minutes per mile, treadmill.  For the final run before the race, I just tried to stay fresh and avoid injury.  I didn’t run hard during any of the sessions during this two week period, as I was trying to not injure my right hamstring again before the race.  ** The total running distance was 17.4 miles for weeks 15 and 16.

Training Log – 2016 Mini 13,14

Comment:  On 16-Apr-2016, I went to the large municipal park that is so popular with runners and intended that the session be a dress rehearsal for the Indy 500 Festival Mini-Marathon, but the results were disappointing. I started with what should have been a warm-up mile of 10:47 minutes, expecting to gradually speed up to a pace of 10:40 or maybe even 10:30 minutes per mile and then push myself hard to maintain that pace, but almost every subsequent mile of the session was slower than the mile just preceding.  Times for the next miles dropped to 11:05, 11:06: 11:07, and 11:12 minutes before slowing down to 13:08 minutes in the last mile.  By the end of the session, I was exhausted and injured.  I decided to take a week-long break from running to rest and heal, then try again.  On 23-Apr-2016, I went to the same park and intended that the session be another dress rehearsal, and had better results the second time.  I started too fast with a mile of 10:26 minutes, began settling in with times of 10:45, 11:22, and 11:09 minutes in the next miles and then maintained a fluctuating pace around 11:00 minutes per mile for the remainder of the session.  Clearly, I won’t be running the Indy Mini as quickly this year as I ran last year, but I can be content with these speeds.

Comment:  My training has peaked.  My expectations are set.  Now it is time to taper until the event.

Raw Data:  The following are the dates, distances, paces, and locations of running sessions.  For some sessions, additional information is included.  ** 12-Apr-2016, 5.35 miles, 10:36 minutes per mile, neighborhood.  ** 14-Apr-2016, 3.1 miles, 10.7 minutes per mile, treadmill.  My right hamstring hurt slightly and I slowed down to avoid causing an injury.  ** 16-Apr-2016, 13.10 miles, 11:48 minutes per mile, Eagle Creek Park. For the first time in a long time, temperatures were well above freezing.  By the end of the session, my right hamstring was hurting and I realized the injury had returned.  I ran the distance of a mini-marathon in an elapsed time of 2:34:41.  ** 23-Apr-2016, 13.12 miles, 11:07 minutes per mile, Eagle Creek Park. I felt better in this session than in the previous session.  I ran the distance of a mini-marathon in an elapsed time of 2:25:48. ** The total running distance was 34.7 miles for weeks 13 and 14.

Training Log – 2016 Mini 11,12

Comment:  What a difference.  At this point in my Monumental Marathon training program last fall, I was running to exhaustion in my long runs, until I couldn’t run any farther, in order to extend my distances and prepare to eventually run a full marathon.  I was nursing injuries during my fast runs because of the long distances in my long runs, and was experimenting with energy gels for refueling to avoid ‘hitting the wall’ when my muscles depleted of energy.  In contrast, at this point in my Indy 500 Festival Mini-Marathon training program this spring, I am running strong throughout my long runs and fast runs, and running is feeling easy again because the distances are shorter.  What a difference, between training for 26.2 miles and training for 13.1 miles.

Raw Data:  The following are the dates, distances, paces, and locations of running sessions.  For some sessions, additional information is included.  ** 29-Mar-2016, 3.1 miles, 9.5 minutes per mile, treadmill.  ** 31-Mar-2016, 3.7 miles, 9.2 minutes per mile, treadmill. ** 02-Apr-2016, 13.11 miles, 10:48 minutes per mile, neighborhood to historic former town to neighborhood to suburban retail district to neighborhood. I ran the distance of a mini-marathon in an elapsed time of 2:21:38. ** 05-Apr-2016, 3.57 miles, 9:52 minutes per mile, neighborhood. ** 06-Apr-2016, 3.1 miles, 9.7 minutes per mile, treadmill. ** 07-Apr-2016, 3.1 miles, 10.4 minutes per mile, treadmill. ** 09-Apr-2016, 5.0 miles, 10.0 minutes per mile, treadmill. There were just a few patches of snow and ice here and there on the neighborhood roads, so I took my Saturday morning session indoors, but got bored after a while and decided to try to find time to run some more miles outside the next day. ** 10-Apr-2016, 7.24 miles, 10:48 minutes per mile, neighborhood to historic former town and back. ** The total running distance was 41.9 miles for weeks 11 and 12.

Training Log – 2016 Mini 9,10

Comment:  The only really important item of equipment for a long-distance runner is a good pair of running shoes. I purchased a pair of Brooks Glycerine version 13 size 10.5 medium running shoes in black with orange trim at Blue Mile Broad Ripple.  The salesperson said my current Brooks Glycerine size 10.5 medium running shoes are fitting well, even after just finishing my weekly long run, and my feet are slightly narrow, so I shouldn’t change size.  I asked the salesperson to bring me a pair of Brooks Glycerine and the closest competitor, and she brought them with two competitors.  I tested different shoes on opposite feet at the same time.  Compared to Brooks Glycerine, the Asics Nimbus felt absolutely identical, but the Adidas Glide were more flexible at the toes and I felt that my foot rolled more at the end of each step.  I don’t know if flexibility is good or bad.  Ultimately I decided to stay with the brand and model I’ve been liking for years.

Raw Data:  The following are the dates, distances, paces, and locations of running sessions.  For some sessions, additional information is included.  ** 15-Mar-2016, 6.30 miles, 10:38 minutes per mile, neighborhood.  ** 17-Mar-2016, 3.1 miles, 9.6 minutes per mile, treadmill. ** 19-Mar-2016, 13.11 miles, 11:17 minutes per mile, Monon Trail from the Broad Ripple running deck north to the Monon Community Center and south to Broad Ripple and around the area. I ran the distance of a mini-marathon in an elapsed time of 2:28:10. ** 22-Mar-2016, 3.1 miles, 10.4 minutes per mile, treadmill.  I was cautiously breaking in my new running shoes.  ** 24-Mar-2016, 4.0 miles, 9.9 minutes per mile, treadmill.  ** 26-Mar-2016, 13.11 miles, 11:09 minutes per mile, neighborhood and into the countryside.  I ran the distance of a mini-marathon in an elapsed time of 2:26:05.  ** The total running distance was 42.7 miles for weeks 9 and 10.

Training Log – 2016 Mini 7,8

Comment:  A month ago, I saw the announcement that a coworker of mine was the winner of a random drawing conducted by the Indy 500 Festival Mini-Marathon, with the prize being dinner with the great elite runner Meb Keflezighi. She needed to claim her prize by a deadline or else she would forfeit and another random drawing would be conducted. It turns out that she had discarded her prize notice without reading it, thinking the email was just advertising, and I was the only person to alert her about the situation.  She was able to claim her prize in time, but since she doesn’t know who Meb Keflezighi is, and I really wanted to win, is it okay that I’m a little bit jealous?

Comment:  I didn’t experience any recurrences of that nagging injury in my right leg during this two week period and am therefore running with more confidence.

Comment:  Eight weeks of training are in the past; eight weeks of training are in the future; and right now I’m at the exact middle of my training program for the Indy 500 Festival Mini-Marathon.

Raw Data:  The following are the dates, distances, paces, and locations of running sessions.  For some sessions, additional information is included.  ** 01-Mar-2016, 3.4 miles, 9.7 minutes per mile, treadmill.  ** 03-Mar-2016, 4.0 miles, 9.9 minutes per mile, treadmill.  ** 05-Mar-2016, 13.11 miles, 11:16 minutes per mile, neighborhood.  I ran the distance of a mini-marathon in an elapsed time of 2:27:39.  ** 08-Mar-2016, 3.1 miles, 9.6 minutes per mile, treadmill. ** 10-Mar-2016, 3.1 miles, 9.6 minutes per mile, treadmill. ** 12-Mar-2016, 13.12 miles, 11:14 minutes per mile, neighborhood. I ran the distance of a mini-marathon in an elapsed time of 2:27:20. ** The total running distance was 39.8 miles for weeks 7 and 8.