Pete Tanguay

Archive for September, 2012

Marathon pace turned tempo

by on Sep.27, 2012, under Training Runs

I set out to do a 5-6 at marathon pace today but got caught up in a faster group on tempo run day.  It wasn’t a hard tempo run but it wasn’t marathon pace.  At the top of the hill at the 4.5 mile mark where we usually finish tempo I hit the lap button on my watch and committed to run marathon pace.  This was excellent because I kept having to slow down to to this pace.  My mental goal was to finish the run feeling like I could run this pace forever and that is what I did.

I’m optimistic for Chicago, feeling good, still 26.2 is a long way to run.  It’s looking like the weather is going to be perfect for race day.

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10 mile marathon pace

by on Sep.23, 2012, under Training Runs

Another well executed training run this morning in beautiful Fall like weather.  The plan was to run at about marathon pace, maybe a little faster to start.  Took the first mile easy, running with 3 others and then got into a very comfortable pace.  Met another runner at mile 6 and slowed the pace while she got up to speed.  Then Curt and I cut off so we would not do more than 10 and got back to marathon pace.  At the end of the run I was starting to feel a little tight, not bad but definitely not at a place where I wanted to do another 16 miles.  Having run 40 miles last week including 8 miles yesterday I expect this.  With some good sleep and a good taper week I hope to be ready to run a good Chicago.

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Marathon pace run

by on Sep.22, 2012, under Training Runs

2 weeks out from the marathon.  What do I do this weekend?  I need to get my head into this race and as I develop my plan, get my head in place to know what is coming, what it will feel like to execute the plan, ready to finish what I’m training for.

So, the plan for the day was to run 10 miles with a friend where the first 5 miles were about an 8:30 pace and then slow to an 8:45-8:50 pace to finish out.  Right now I am planning to have 9 min miles be my marathon pace – that is up until mile 20 when I slowly increase the pressure on the gas pedal and bring it in as fast as possible in the last 10k.  That’s the basis for my marathon plan – first 20 at a specific pace with the least possible exertion and then the fastest 10k I have based on the fuel that I’ve been able to save in the tank.

The run went well, we started out slow to warm up and then saw we were at an 8:05 pace and backed it off to around 8:30.  The end of mile 5 and mile 6 were a gradual uphill followed by a steep hill so our pace dropped but we were careful to keep our level of exertion constant.  Tried to hold back to an 8:45-8:50 pace but never got there.  It was too nice of a morning and the legs felt too good.  Steve had run 2 miles to the fitness center and was going to run 2 miles home so I cut the run at 8 miles, feeling great and ready to do it again tomorrow.

Tomorrow’s plan will be similar, slow start, faster pace until mile 5, then slow to 10 seconds slower than marathon pace for 5 miles and finish with a strong 2 mile tempo, maybe 8-8:15 pace.  All of this is to get the body really happy and content with the 8:45-9 minute pace so we can head to Chicago and run a 9 minute pace for the marathon (3:55:45) or better or if the last 10k isn’t so good, a little worse.  Starting to feel READY!!!

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Mental preparedness for Chicago

by on Sep.20, 2012, under Training Runs

Chicago is less than 3 weeks away and training is now totally focused on getting to the starting line with a plan and the will to execute it.  I’m about to ask my body to go where it doesn’t want to go and do things it doesn’t want to do – but I know it can.  Let’s get prepared.  Let’s prepare a plan.  Let’s execute.

Tempo run today, feeling good, coming off a 32.5 mile running weekend.  Excited about not being injured.  Did our warm up mile and then picked it up to a good tempo pace.  Thinking about the Facebook messages to my brother about his race, about how we need to expect our bodies to do what we know they can do, to stop getting them to slow down because we want to or it hurts.  Dropped the pace below 7:30 and focused.  Running with Curt who I’ll be running with in Chicago was a real bonus.  In the third mile as we headed up College towards the hill I said, hold it – we are at 7:28.  Then 7:25 – hold it.  Then 7:21 – hold it.  Talking to him I was really talking to myself.  Keep it going, feel the bounce, feel the form.  Quit wanting to slow down.  Heading up the hill it was getting tough and I thought of my message to Ed about getting to the next milestone and not focusing on the pain or the distance remaining.  Get to the next street.  Then to the next light.  All we have left is this hill.  This is what we came for and I pushed hard up the hill.  Watch says 8:16 but that includes some of our cool down.  We finished our tempo at a 7:38.  It took 3-5 minutes to fully recover and then we did a cool down, focusing on staying as close to a 9 min pace (marathon pace) as we could.  I don’t think I’m prepared to do a 8:50 marathon pace in Chicago as I did in LR last year.  I’m asking my body to do 9  min pace until mile 20 and then we’ll pick it up.  Come on Chicago.

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20 miler done

by on Sep.16, 2012, under Training Runs

There are three ways to describe today’s run.  First and foremost, it is done.  Second, it was a beautiful morning to run.  And third, we started out slow and got slower.

It feels great to get a 20k race in on Saturday and a 20 miler on Sunday.  The whole purpose of the run was to finish it and I did.  I didn’t look at our pace at all and didn’t think we were running that slow.  I would have guessed the first 9 would have been more like a 9:30-9:45 pace.  I was stiff to start from racing yesterday and Curt and I set out to get the 20 miles in as our last Chicago long run.  My legs are very fatigued but I have confidence that I can make it through the marathon.  With some good tapering, good race day temps and proper sleep and low stress, who knows, I may post a good time.

Probably the best feeling is that although I feel tired and fatigued, I do not feel injured!!

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20K race in the rain

by on Sep.15, 2012, under Training Runs

Had a good 20k race today.  Honestly, 6 weeks ago I would not have been able to run a 20k race.  Goal today was to use this as a check race for Chicago in 3 weeks.  Go out and try to get comfortable in an 8:30 pace and hold it through the race.  I knew there were a lot of hills, especially at the end.  I didn’t want to run a marathon pace (8:50-9 min/mile).  I wanted to get my head back into a race mode.  There were hills in mile 9-11 that would be tough but I wanted to get the race going, get comfortable as if I had 26 miles to cover.  Then work the last 4 miles and do negative splits at the end. I knew I wouldn’t have a fast time but wanted to come out of the race with confidence.

And I did.  I worked during the race to stay relaxed and focused.  I was able to reel a few people in at the end and only had one person pass me after mile 8.  It was nice to be out racing where stopping was not an option and there was a finish line to get to.

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I’m comin’ back

by on Sep.13, 2012, under Training Runs

Slowly I am getting back.  Hopefully I’ll be ready for Chicago in 3 weeks.  The weather is cooling down and my times are getting faster.  Did a nice 6 miler this morning and kept a good pace, not really a tempo pace, but steady.  I was able to keep up with Tim and Steve for 3 miles and then finish with them after they waited at the top of Country Club Hill.  Days like this make me very thankful for my health.  20k race on Saturday to get me back into mental race form and hopefully a 20 mile run on Sunday to round out the weekend and do my last pre-Chicago long run.

And this was after an easy 5 miler yesterday that was a nice comfortable run but under 8:30 pace, something that has not happened in a long time.  It’s just nice to feel the body working again and wanting to run.

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Something different

by on Sep.05, 2012, under Training Runs

None of my running group showed up today so I ran with a couple at a slower pace until one cut off and then 2 of us picked it up.  He had to get back and wanted to run no more than 4 so we turned it into a little tempo run.   Felt good to be able to run faster again.  I could feel the body complaining about picking up the intensity but then settling into it and liking it.  Good training for the 5k in my triathlon this weekend.  Temperatures are going to start turning cooler this week so the 80 degree runs are almost behind us.  Off to Myrtle Beach today for some fun in the sun and relaxation.

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Good hill run

by on Sep.04, 2012, under Training Runs

Had a good day of running hills today.  2 water stops to get some hydration and a little rest.  It felt good to push through and run a little harder.  I couldn’t find a reason (injury based) to stop although I wanted to walk so I just picked it up a bit and ran hard at the end.  Still 80 degrees to start the run and warmed up as the sun came up.  I’m really glad to be back running and feel like the next 4-5 weeks are going to be good running weeks in prep for Chicago.

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28 mile weekend

by on Sep.02, 2012, under Training Runs

It wasn’t fast, but it was 28 miles (12 on Saturday and 16 on Sunday).  The 12 miles closed out another 50 mile week.  Absolutely no pain in the leg where I was injured.  So happy.  Starting out at 5am with a humid 81 degrees and just getting it done with my great running friend, and Chicago running partner, Curt.  Going to do an open water swim this afternoon to prepare for the triathlon next weekend and a week from Saturday we’ll do our last long run, hopefully at least 20 miles and then come on Chicago.  5 weeks from today.  A month ago I doubted I would even finish.  Now, with a few more runs and then a good taper week, cooler temps, a flat course, who knows what could happen.  I don’t feel strong but I feel able and there is value in that for sure!!!

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