Training Log – Weeks 15,16

Comment: I’m ready. My ninth consecutive Indy Mini-Marathon will be Saturday May 6 in Indianapolis. I’ll line up in corral “N” on Washington St near the Indiana Repertory Theater. I’ll start in the middle of the third wave and begin my race a few minutes after the third start time of 7:50 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 within a few minutes of 10:00 am.

Comment: When I registered a year ago for the Indy Mini-Marathon, I predicted an elapsed time of 2:15 hours. This is slightly slower than my actual elapsed time a year ago of 2:14 hours and my average elapsed time for all eight previous Indy Mini-Marathons of 2:12 hours. During the final five weekend long runs of this training program, I ran paces of approximately 10:45 minutes per mile, and after a good taper in the past two weeks, I think a race pace of 10:18 minutes per mile this year or even faster is achievable. I am therefore setting a goal of finishing this year with an elapsed time between 2:15 and 2:12 hours, though the truth is that I feel exceptionally healthy, fit, strong, and injury-free, and I am setting a secret goal of finishing this year with an elapsed time of 2:07 hours. Don’t tell anyone!

Raw Data: The following are the dates, distances, paces, and locations of running sessions. For some sessions, additional information is included. ** 25-Apr-2017, 3.1 miles, 10.1 minutes per mile, treadmill. ** 27-Apr-2017, 3.1 miles, 9.9 minutes per mile, treadmill. ** 29-Apr-2017, 6.0 miles, 10.0 minutes per mile, treadmill. An entire weekend of continuous thunderstorms kept me inside. ** 02-May-2017, 3.1 miles, 9.9 minutes per mile, treadmill. ** The total running distance was 15.3 miles for weeks 15 and 16. The grand total running distance was 291.5 miles for the training program.

Training Log – Weeks 13,14

Comment: On the two weekends of this training period, I went to the large municipal park that is so popular with runners in metropolitan Indianapolis and intended that the sessions be dress rehearsals for the Indy Mini-Marathon, but I was unable to achieve elapsed times that were reasonably close to my goal time for the race. Not to worry, though. I’m an experienced runner and this has happened before, including these two weekends a year ago, with no consequences. I will attribute the slowness to accumulated fatigue from training, and expect some speediness to return by race day.

Comment: My training has peaked and now it’s time to begin a two week taper. I’ve had a sense that I’ve haven’t tapered well in recent training programs, so I’ve done some research and made a plan. I will not have any more hard running sessions that push for either speed or distance. All runs will be no faster than goal race pace of 10 minutes per mile, for 3.1 miles twice in week 15 and 3.1 miles once or twice early in week 16, and for 8 miles at the end of week 15. For my diet, I will maximize carbohydrates and proteins and minimize fats and fiber in week 16, then switch to mostly complex carbohydrates for two days before the race.

Raw Data: The following are the dates, distances, paces, and locations of running sessions. For some sessions, additional information is included. ** 10-Apr-2017, 4.0 miles, 10.2 minutes per mile, treadmill. ** 13-Apr-2017, 3.2 miles, 9.2 minutes per mile, treadmill. ** 15-Apr-2017, 13.12 miles, 10:42 minutes per mile, Eagle Creek Park. Instead of my normal practice of running by feel and looking at my watch to learn the pace, I looked at my watch and ran by pace, then learned the feel. I’m transitioning to racing mode. I ran each of the thirteen miles in about ten and three-quarter minutes, and felt more fatigued than I wished to feel just three weeks before the race. ** 17-Apr-2017, 4.96 miles, 10:25 minutes per mile, neighborhood. ** 19-Apr-2017, 3.3 miles, 9.8 minutes per mile, treadmill. ** 20-Apr-2017, 4.0 miles, 10.2 minutes per mile, treadmill. ** 23-Apr-2017, 13.11 miles, 10:54 minutes per mile, Eagle Creek Park. This was supposed to be the hardest long run of training, and I was hoping it would be the fastest long run of training. I ran each of the first nine miles in about ten and three-quarter minutes, but then became too fatigued to maintain the pace and slowed to eleven and a half minutes for each of the last four miles. Note this day is Sunday, yet I’m crediting the session to the previous training period, because I was compelled to use my normal Saturday time slot to participate in the extraordinary and unprecedented March for Science. ** The total running distance was 45.7 miles for weeks 13 and 14.

Training Log – Weeks 11,12

Comment: My typical Saturday morning running sessions take me through two residential neighborhoods to the western edge of the town of Brownsburg Indiana and along a rural road in Hendricks County to the historic location of the pioneer town of Tilden Indiana. The empty field where the train station once stood is now the west end and future trail head of the growing B&O Trail. For over a decade, I’ve been running this particular segment as the first three miles of my running route before heading down other rural roads in the county and then circling back toward home. For the last two consecutive weeks, though, I’ve turned onto the new section of the B&O Trail, not waiting for the official opening later this year, and have run to the major artery of Green St before turning around and heading back toward home.  I’m liking this change, and envision that this will become my new regular Saturday morning route.

Comment: The next Indy Mini-Marathon occurs in exactly one month. I’m having a good training program so far and am cautiously optimistic that if I add some hard miles during the next two weeks and then have a sensible taper, I might achieve an elapsed time in the race that is at least a few minutes faster than last year. Could I set a new personal record this year?  Could I finally break the two hour barrier this year?  Not realistic, but maybe I’ll dream.

Raw Data: The following are the dates, distances, paces, and locations of running sessions. For some sessions, additional information is included. ** 28-Mar-2017, 4.3 miles, 11.0 minutes per mile, treadmill. ** 29-Mar-2017, 3.8 miles, 9.7 minutes per mile, treadmill. ** 01-Apr-2017, 13.22 miles, 10:52 minutes per mile, neighborhood and rural roads including B&O Trail from CR 500 E to Green St and back. ** 03-Apr-2017, 4.0 miles, 9.8 minutes per mile, treadmill. ** 04-Apr-2017, 3.3 miles, 9.7 minutes per mile, treadmill. ** 06-Apr-2017, 4.5 miles, 10.7 minutes per mile, treadmill. ** 08-Apr-2017, 13.12 miles, 10:48 minutes per mile, neighborhood and rural roads including B&O Trail from CR 500 E to Green St and back. My goal was to run a steady pace and keep each mile faster than eleven minutes, and I succeeded for the first twelve miles, though the effort was harder than I expected. ** The total running distance was 46.2 miles for weeks 11 and 12.

Training Log – Weeks 9,10

Comment: In the first week of this training program, I didn’t have any formal plan, and began with about twenty total miles per week of easy running. I still don’t have any formal plan, but I’m solidly back into my normal routine of designated fast runs on weekdays and long runs on Saturdays. With a little more than a month until the Indy Mini-Marathon, I’m going to increase my total mileage to about twenty-five miles per week for the next two or three weeks.

Raw Data: The following are the dates, distances, paces, and locations of running sessions. For some sessions, additional information is included. ** 14-Mar-2017, 3.1 miles, 9.5 minutes per mile, treadmill. I pushed for speed, to convince myself that I’m making progress toward being race ready. ** 18-Mar-2017, 13.71 miles, 11:06 minutes per mile, neighborhood and into the countryside. For the multiple consecutive week, the angel in me honored the closed sign at the west end of the B&O Trail. ** 21-Mar-2017, 3.1 miles, 9.4 minutes per mile, treadmill. I pushed for speed again, and showed some more progress. ** 23-Mar-2017, 4.0 miles, 10.4 minutes per mile, treadmill. For some reason, I felt fatigued during this session. ** 25-Mar-2017, 13.11 miles, 10:45 minutes per mile, neighborhood and into the countryside. After many consecutive Saturdays of temperatures below freezing, suddenly this day had temperatures in the 60’s, and the weather felt wonderful. I’ve been a good citizen this winter about the B&O Trail, but the devil in me surfaced on this day and ignored the closed sign on the new section of the B&O Trail, and I joined other runners and walkers on a short trip from CR 500 E to CR 575 E and back. ** The total running distance was 37.0 miles for weeks 9 and 10.

Training Log – Weeks 7,8

Comment: During most of this winter, my fast runs are not as fast as last year and my long runs are not as long as last year, but I’m not concerned. My attitudes about training change a bit from year to year, and this year I’m mostly focused on achieving total miles. In some years I think that speed during fast runs is important, and in other years I think that distance during long runs is important, but this year I’m just running my twenty miles per week and not caring about speed or distance in any particular running sessions.

Comment: March is typically the month each year that I purchase a new pair of running shoes. I’ll just put a note here in this training log that I won’t be purchasing shoes during this training period. I realized last year that I’ve been running over a thousand miles per pair of shoes, which is too much, and I want to be really serious about the full marathon I plan to run in the fall of 2017, so I’m going to purchase two pairs of shoes this year. The first pair was a few months ago, before I started training for the Indy Mini-Marathon. It was a pair of Brooks Glycerine version 14 size 10.5 medium running shoes in black with red trim from Blue Mile Broad Ripple. The second pair will be next summer, when I start training for the Monumental Marathon.

Comment: At the latest meeting of the B&O Trail Association, the volunteer organization reported progress in converting the former B&O Railroad into a recreational trail. The bridge over the White Lick Creek is finished and the trail is paved west of Brownsburg to CR 500 E, though they designate the western section to be closed because the street crossings don’t comply with the Americans with Disabilities Act. I run along CR 500 E past the western end of the trail on most Saturday mornings, and have been restraining myself from simply going around the orange barricades and running down the perfectly usable trail.

Raw Data: The following are the dates, distances, paces, and locations of running sessions. For some sessions, additional information is included. ** 28-Feb-2017, 3.5 miles, 10.4 minutes per mile, treadmill. ** 02-Mar-2017, 3.1 miles, 9.9 minutes per mile, treadmill. ** 04-Mar-2017, 13.12 miles, 11:11 minutes per month, neighborhood. The temperature of 30 F meant that winter returned after some freaky weeks of temperatures in the 60’s F. ** 06-Mar-2017, 5.5 miles, 10.9 minutes per mile, treadmill. ** 08-Mar-2017, 3.2 miles, 10.4 minutes per mile, treadmill. ** 11-Mar-2017, 13.41 miles, 11:05 minutes per mile, neighborhood. Although the temperature was not too bad at 23 F, the wind made the air feel cold and I wasn’t comfortable. ** The total running distance was 41.8 miles for weeks 7 and 8.