Tuesday, August 23, 2011

About to Leave For Daegu!

Another Couple of weeks are done, and we are now 3 days until the start of the World Championships, and 11 days until my race. I am starting to get pretty excited, nervous, and mostly anxious to be over in Korea for the big day. I have started to taper my mileage a little bit, hitting ‘only’ 122 and 115 miles over the past two weeks. Training is going very well and I have been feeling pretty sharp on my workouts and fresh on my regular runs. It is a pretty exciting feeling to have a marathon coming up with pretty much everything leading up to it going in the right direction.

            Two weeks ago I continued to taper down my mileage from 131 to 122 miles, which included an easier fartlek on Wednesday at Buffalo Park, and a Fast Finish Steady State run on Saturday. Wednesday was long, but simple, 25 x 1 minute on, 1 minute off, just running loops around Buffalo Park. Even with the unsteady pace I was averaging 5:50-5:55 per mile and feeling pretty comfortable. It was nice to touch on a little bit of speed and turnover. Saturday was meant to be more of a race simulation, which assumes the race will go out in a slower pace due to the heat and humidity. I started the 14 mile workout at a moderate pace, with the intention of running faster each mile, and running the last 4 miles close to an all out effort. The workout went exactly as expected until the last 4 miles, where I actually surprised myself with how good I felt, and ran faster than I thought I would. My splits were: 5:46, 5:40, 5:40, 5:40, 5:33, 5:28, 5:27, 5:22, 5:19, 5:15, 5:03, 5:01, 5:01, 4:47 (1:15:08).

            This past week, I dropped my overall training again down to 115 per week, just a slight taper, still hitting some good distance runs throughout the week. I didn’t have any big workouts; generally at this point in my training I always feel that I am as fit as I can be, so I worry about overdoing it with a big workout that might have a drastic effect. So I kept things simple, had a solid long run on Tuesday, out at A1 Mountain again. Martin and I ran the loop out there in 2:12:06, easier than the last couple of times, but felt much more comfortable the whole way.

Thanks for taking the time to catch up with me!


Week Ending 8/14/11 – 122 miles

Monday             AM: Easy Run from Sinagua Middle school with guys, recovery run from yesterdays workout. 8 miles in 1:00:03.
                        PM: Easy Run with Scott and Brauny after core. 4 miles in 29:14.

Tuesday            AM: Distance Run with guys from Trina House. 13 miles in 1:30:13.
                        PM: Easy run with Tim. 6 miles in 41:07.

Wednesday        AM: Workout at Buffalo Park, ran 3 mile w/u, then 25 x 1 min on, 1 min off Fartlek (8.5 miles), then 3 mile c/d. 14.5 miles in 1:29:48.
                        PM: Easy run from home. 4.5 miles in 30:00.

Thursday           AM: Distance Run with guys at Bagel Run. 11 miles in 1:14:30.
                        PM: Easy Run with Brauny after Core. 5 miles in 34:50.

Friday               AM: Distance Run with guys at Campbell Mesa. 13 miles in 1:28:54.
                        PM: Easy Run from home. 8 miles in 56:52.

Saturday            AM: Workout at Lake Mary Road. 10 min w/u, then 14 mile fast finish run in 1:15:08. Splits = 5:46, 5:40, 5:40, 5:40, 5:33, 5:28, 5:27, 5:22, 5:19, 5:15, 5:03, 5:01, 5:01, 4:47. 10 min c/d. 17 miles in 1:45:08.

Sunday              AM: Distance Run from home by myself. 10 miles in 1:09:57.
                        PM: Easy run with NAU guys in Bellmont. 8 miles in 55:32.

Week Ending 8/21/11 – 115 miles.

Monday             AM: Distance Run with guys at Buffalo Park. 11 miles in 1:10:51.
                        PM: Easy run with Jordan after core. 6 miles in 39:28.

Tuesday            AM: Long Run with Martin at A1 Mountain. 21 miles in 2:12:06.

Wednesday        AM: Distance Run with guys from Gregs. 10 miles in 1:09:24.
                        PM: Easy run with Tim from home. 4.5 miles in 29:50.

Thursday           AM: Distance Run with Tim at Buffalo Park. 10 miles in 1:08:42.
                        PM: Easy Run with Brauny after core. 4 miles in 29:36.

Friday               AM: Distance Run with Martin from Gregs house. 12 Miles in 1:18:46.
                        PM: Easy run with Tim from Lake Mary Road. 4.5 Miles in 30:31.

Saturday            AM: Distance Run from home by myself out to Kachina Wetlands. 13 miles in 1:25:59.
                        PM: Easy run with Jordan and Danny from Cooper. 5.5 miles in 39:37.

Sunday              AM: Distance Run with Martin, Danny and Brauny at A1 Mountain. 14 miles in 1:31:53.


  1. Hope you will have a fantastic race in Daegu! Good luck!

  2. Best of luck, Nick!
    Nolan and i will be cheering for you all
    the way from Michigan.
    Can't wait till race day!

  3. All the best to you! Have a great race!

  4. Hi Nick,

    I hope you have a great race - your training sounds like it is coming along nicely. I do have a couple questions if you don't mind me asking. First, you mentioned you have managed to stay injury free for the most part - if there was one or two things you could contribute that to - what would it be? With such high mileage and no stress fractures - do you attribute that to anything in particular - supplements? nutrition? plyometrics? I am currently in medical school and looking to increase my mileage if possible from about 80-90 a week to around a 100 but want to do it injury free so I am looking for any tips you may be willing to give for what your routine in staying injury free is?

  5. Hi Nick

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