Marathon Man: November 2010

Sunday, November 28, 2010

Day 28 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 55 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

Sunday, November 28, 2010 - 6 miles @ 6:30 mile pace. I was feeling pretty tight from the squats and long run yesterday. Luckily, Steve Bugarin, a new running friend of mine I raced against three weeks ago in Hammond, Indiana ran with me. We ran 6:37 pace for the run. Got a good stretch in and got some work done for Marathon Books.

Total mileage for this week = 55. Mileage will be back up to 75 miles next week.

Eric Wallor

Saturday, November 27, 2010

Day 26 & 27 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 55 miles

Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee, Wisconsin

Friday, November 26, 2010 - 6 mile run @ 6:30 mile pace as a recovery run from yesterday's 5 mile Turkey Trot race. I wasn't really hurting until I actually started running, then I could definitely feel how tight I was in certain parts of my body. Luckily, my buddy, Andrew Jacobi, came to the city to run with me because this would have been a tough run to get through by myself. After the run, I got a light session of upper body weights, abs and a good stretch in.

Saturday, November 27, 2010 - 11 mile run @ 6:20 mile pace. Got a good night sleep, but was still feeling a little tired. Once I got up and moving around my body felt good and I was ready to go rock out this medium-long run. I was able to get into a good grove and ran 6:17 mile pace for the entire run. After the run I got in a full body session of weights including back, legs and abs. Got a good stretch and used the foam roller and had my favorite recovery beverage, a Gridlock energy drink (found only at Aldi).

I want to send a shout out to Elizabeth Cohen, as it is her birthday today. Liz has been a loyal reader of my blog and given me a ton of support with my running. Thanks and Happy Birthday Liz!

Eric Wallor

Thursday, November 25, 2010

Day 24 & 25 - 2012 Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 55 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Day 24

Wednesday, November 24, 2010 - The goal for this day was to just get a fairly easy run of 5 miles @ 6:25 mile pace. I ended up running abut 6:21 pace for the entire run. Got a four striders in after the run and just stretched as much as I could for the next 15 minutes so I would be loose and limber for Thursday's 5 mile race. My legs were feeling a bit fatigued from Tuesday's speed workout so the extra stretching helped a lot.

Day 25

Thursday, November 25, 2010 - Race day! Barry's goal for me for this race was to run 26:15 for 5 miles (5:15 mile pace). He felt like I could run faster and so did I. My goal was to run sub-26:00 and win the race. Here is the breakdown of the warm up, race and cool down:

2 mile warmup @ 7:00 pace (14:00)

Mile #1 - 5:10

Mile #2 - 5:11 (10:21 overall)

Mile #3 - 5:22 (15:43 overall)

Mile #4 - 5:12 (20:55 overall)

Mile #5 - 4:52 (25:47 finishing time)

3 mile cool down at 7:15 mile pace (21:45)

So, I won the race, thank God! It was a battle between me and another runner for most of the race and he was actually leading me by about 5 seconds through the 4th mile. At about 800m to go I was within striking distance and with 300m to go I passed him as hard as I could go and I was just hoping I could hold on to win the race. I kicked as hard as I ever have in a race and was able pull out the victory. I can retire from running this race, lol. If you are going to retire, it's best to do it while your on top right?

Thanks for everyone who cheered for me and everyone I saw there including; Janet Franco, Pablo Ramirez, Chelsea McPherson, Tim Larson, Brian Brodeur, Arjun Majamadar, Melissa Majamadar and the entire Palatine Park District staff.

Happy Thanksgiving!

Eric Wallor

Tuesday, November 23, 2010

Day 22 & 23 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Day 22
Monday, November 22, 2010 -

AM - I was feeling good after the 6 mile run yesterday so I dropped 6:18 pace for 4 miles, I was supposed to run right at 6:20 pace. It was unseasonably warm, like 65 degrees, so it felt amazing outside.

PM - I was supposed to run 3 x 800m/300m workout, but due to heavy rain and lighting we had to call an audible and move the workout to Tuesday morning. When there was a break in the weather, which was around 8:30pm, I got another 4 mile run, but this one was at 6:37 pace. I was feeling pretty tired, not totally sure why, but I think it was mainly because I really hadn't eaten for like 6 hours by the time I ran. Ended up eating dinner around 9:15pm, a lot later than normal. Got a set of abs in also after the run.

Total miles = 8

Day 23
Tuesday, November 23, 2010 -

AM - 9:00am - Significantly colder than yesterday, about 40 degrees colder when I started warming up. The workout was 3 sets of 800m @ (2:38, 2:34, 2:30) then 200m jog then 300m @ 4:24 mile pace (50 seconds) then 300m jog. Here is the breakdown of how the workout went:

2 mile warm up @ 12:26 (6:13 mile pace)

Set #1
800m - 2:36
300m - 50

Set #2
800m - 2:32
300m - 51

Set #3
800m - 2:29
300m - 48.9

2 mile cool down @ 13:21 (6:40 mile pace)

Ok, this was a fairly tough workout. It was cold and a bit windy so I wore more layers than I normally do for a workout. But, the main reason it was tougher was because of the change in pace from the 800m to the 300m. I have not gone that fast (sub 4:30 mile pace) in about 2-3 months. It felt good to move fast like that again, but it did hit build up some lactic acid from moving my legs that fast again.

PM - 3 mile run @ 6:40 mile pace. A bit worn from the morning workout, but was able to run about 6:35 pace for this run. Got in a light session of weights (1 set instead of the usual 2-3), stretched and used the foam roller.

Total miles = 10.1

Eric Wallor

Sunday, November 21, 2010

Day 21 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois @ Harper College on Thursday, November 25, 2010

Sunday, November 21, 2010 - 6 mile run @ 6:20 pace with drills afterwards. Got this run in at 3:00 pm today. It's overcast here in Chicago, but warm, about 60 degrees. Anytime you can run in Chicago in late November in shorts and a t-shirt it is a great thing. Just a beautiful warm day, an ideal day to run fast and I did. Combining my new Nike Kantara's and the warm weather gave me the extra bounce in my step to run fast. I was going a consistent 6:00-5:50 pace on this 6 mile run. Got my second set of drills in for the week and a good stretch. 70 miles for the week is complete. Now time for an Epsom salt bath to loosen up my muscles and aid my body's recovery.

Eric Wallor

http://www.pucchronicle.com/sports/fall-frolic-is-fun-for-all-1.1750553

Eric Wallor wins Fall Frolic 4 mile in Hammond, Indiana on Sunday, November 7, 2010
http://www.pucchronicle.com/sports/fall-frolic-is-fun-for-all-1.1750553

Saturday, November 20, 2010

Day 19 & 20 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Friday, November 19, 2010 - Was a bit tired from staying up Thursday night watching the Bears game and Illini vs Texas basketball game and then having to get up at 6am to accomplish some work related things. So, I only had a 6 mile run @ 6:30 pace for the day. I find days like this, the toughest part of training week-to-week because it's a medium distance run still, the pace isn't very fast, but it's still a good effort and you have to get it in, you can't just not run. Now, I was also sluggish from lack of sleep, which was the biggest culprit, so I didn't run until 7:00pm. Once I got out there I warmed-up and got into a good rhythm after about a mile and a half. However, my total pace for this run was only 6:50/mile. I needed to recover more than I thought I would need to from yesterday's quick 400m workout. Did not do weights, but will do them Saturday after my long run.

Saturday, November 20, 2010 - Goal =13 mile long run @ 6:20 pace. I got a good night sleep, about 8.5 hours, and since yesterday's run was only 6 miles my legs were feeling refreshed. Got out on the LSD path heading north at about 10:00am and the first half of this run was into a fairly strong consistent head wind. To maintain a 6:20 mile pace I had to put in between a 6:00-6:10 a mile effort. Since it was a sunny day, there were quite a few people out running/walking which was nice to see. Lots of people start exercising inside when it starts to get even a little bit cold outside. One thing to remember is that when your running/jogging outside your body warms up and when you are fully warmed up it will feel 15 degrees warmer than the actual air temperature. So, if it's 45 degrees outside, its going to feel like 60 degrees when you're running. Something to keep in mind when you are trying to figure out how many layers you should wear. It was great to get a long run in again, I love the feeling afterwards. It's like a tired, accomplished, stretched-out feeling that you just got in better shape instantly. You breath deeper and your heart is stronger. The long run makes you stronger for the next week and beyond training.

After the run my legs were pretty tired, but I did get in a a lighter session of weights, abs and a good stretch. Tomorrow I have another 6 mile run @ 6:20 pace and that will get me 70 miles for the week.

Have a great night.

Eric Wallor

Thursday, November 18, 2010

Day 18 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Thursday, November 18, 2010 -

AM - 5 miles @ 6:10 pace for a total run time of 30:50. Was still feeling a little tight from the workout a couple days ago. When I loosened up after about a half mile I comfortably got into a 6:09 mile pace rhythm for the run and finished in 30:44. I felt really relaxed and even running at that pace didn't feel that fast, which is good. Maybe because it was only 39 degrees and my body was able to stay cooler, as compared to two days ago when it was 10 degrees warmer, but I felt really comfortable at the pace. Good stretch, worked on my business and got ready for the afternoon workout of 11 x 400m @ 71 seconds with 200m jog recovery.

PM - 2 mile warm up at 12:47 (6:24 per mile pace) then 11x 400m @ 71 seconds w/200m jog recovery and 2 mile cool down. Total miles - 8 miles

400 #1 - 69.5
400 #2 - 70.9
400 #3 - 70.9
400 #4 - 70.9
400 #5 - 71.0
400 #6 - 70.9
400 #7 - 70.8
400 #8 - 70.8
400 #9 - 70.8
400 #10 - 70.5
400 #11 - 66.8

The first 400m I was just trying to get a feel for the quick pace again, so obviously I was a little fast. I got the rhythm down pretty quick and was pretty even for the whole workout. Barry wanted me to finish strong on the last one, he wanted sub 69.5...I was able to go sub-67 and still feel good. Weather was cold, about 38-39 degrees, but almost no wind. 6 mile recovery run and weight session tomorrow.

Total mileage for the day = 13

Talk to you tomorrow,

Eric Wallor

Wednesday, November 17, 2010

Day 17 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Wednesday, November 17, 2010 -

AM - 4 miles @ 6:30 pace. I ran at 6:55 pace for this run. It took me a little while to get going as I was very tight/little sore from yesterday's 6 x 1000m workout. I was fine with taking the pace a little slower for this run, especially knowing I had another 4 mile run in the afternoon. After my run I stretched and got a routine of 10 different drills in. Drills are key to keeping and improving form and also to help prevent injury.

PM - 4 miles at 6:30 pace. I was a lot looser for this run and was able to hit right at 6:30 mile pace. I ran on the grass at Harper College, which helped soften the impact on my body. After the run I got a good set of abs in, stretched and called it a day.

Got a fast track workout tomorrow. 11 x 400m @ 71 seconds, I am excited to get some turn-over in my legs. Talk to you tomorrow.

Eric Wallor

Tuesday, November 16, 2010

Day 16 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Tuesday, November 16, 2010 -

AM - 6 mile run at 6:10 mile pace which equals 37:00. I am really liking getting these runs going at good brisk pace right off the bat, it gets my runner's high going quicker and longer. I ran at 6:08 pace to run 36:50 for the total run. I definitely need to get some new training shoes. My Asics 2150's are pretty worn down. I need to see if Barry can get me some news shoes pronto.

PM - 2 mile warm up @ 6:30-6:45 mile pace. 6 x 1000m @ 3:12.5 (77 second 400m pace) with 400m jog in between each repeat, starting every 5:10. 2 mile cool down @ 6:30-6:45 mile pace.

1000 #1 - 3:11
1000 #2 - 3:12.5
1000 #3 - 3:12.5
1000 #4 - 3:12.5
1000 #5 - 3:10
1000 #6 - 3:07

Felt a bit tight from yesterday's weight session, especially with my legs. I had to really work to hit my goal times for each interval. Considering I was running between 1:45-1:49 on my 400m rest job instead of the full 2:00 minutes I was allowed I had a really good workout. After stretching and doing a set of abs I headed home for 25 minute Epsom salt bath to keep my muscles loose and aid the recovery process.

Tomorrow I have two 4 mile runs @ 6:30 pace. Talk to you then.

Eric Wallor

Day 15 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 70 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Monday, November 15, 2010 - Tired, very tired. We got back to Harper at about 2 AM from our Nationals trip to New York. I fell a sleep around 3 AM and got up at 9 AM. After about 5 days of less than adequate sleep I was just dead. My goal for the day was to run 9 miles. 6 miles in the morning at 6:30 pace and 3 miles in the afternoon at 6:20 pace. I was able to hit my goal by 10 seconds for each run. I actually felt really good moving at a quick pace.

After the three mile run in the afternoon I did a full body weight session. I like to do 3 sets of a particular exercise of whatever body part I am trying to hit. For example, I will do three sets of squats for legs or three sets of dumb bell presses for chest. After weights, I hit the sauna for 10 minutes to get the toxins out of my body and to loosen up some more. I got a hell of a good night sleep finally, about 8 hours. Tuesday's workout is 6 x 1000 at 77 second pace. Talk to you about it tomorrow.

Eric Wallor

Sunday, November 14, 2010

Day 13 & 14 - 2012 Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under
My goal – 2:18:59 or under
Current PR – 2:30:03
Current Weeks Mileage Goal – 60 miles
Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Saturday, November 13, 2010 - Well this was a big day. I only had 6 miles to do at 6:30 pace. Did that pretty easy. The main objective today was our men's and women's Nationals race. The women raced first and did great, after not being ranked at all we ended up 5th overall. Then men also ran well, finishing 7th overall. Ryan Wojdyla busted out a huge race and finished 6th overall to be named a second team All-American. It's worth mentioning that our only sophomore, Chris Hoffman, finished 16th overall and missed being an All-American by one spot.

After going to the awards ceremony and eating lunch, we got back to the hotel to clean up and head to New York City for the night! We got dropped off at Times Square and it was a blast just walking around. I had been to NYC once before eight years ago and knew the kids on the team would have their minds blown when they saw the big lights and tv screens and all the people. I was right and they did, it was a blast. It was a trip the members of this team will remember for the rest of their lives and I am glad I got to experience it with them.

Sunday, November 14, 2010 - Great day and night yesterday. I got up and ran 6 miles around the neighborhoods outside our hotel. I ran at about 6:45-6:50 mile pace as it took me a little while to get going from the last two days heavy hill pounding. I am writing this on our coach bus in the middle of Pennsylvania on I-80. Great trip, to close out a great cross-country season with Janet Franco, Chelsea McPherson, Melanie Mayer, Karoline Banasik, Jackie Hernandez, Chris Hoffman, Steve Heer, Ryan Wojdyla, Alec Walker, Jake Marchewka, David Chavarria and Ben Raiber.

Eric Wallor

Day 12 – 2012 Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under
My goal – 2:18:59 or under
Current PR – 2:30:03
Current Weeks Mileage Goal – 60 miles
Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Friday, November 12, 2010 – We got in late last night into our hotel in Long Island, NY (Commack, NY specifically), at about 2:00 AM Eastern Time. So, when it was all said and done our bus drive ended up being about 17 hours long. Part of that was because we had to take a detour into the Bronx, which was actually really cool because after turning down several different streets to get back to another highway we were right in front of the new Yankee Stadium. It looked like a pretty bad ass place. Got about six hours of sleep and then Coach Paynter, the Harper College Cross Country Team and myself headed to the cross-country course at Sunken Meadow State Park.

My workout for the day was to run 12 miles. 9 miles at 6:30/mile pace and then the last 3 miles at 6:00/mile pace. For my training up to this point, this runs acts as both a long run and workout. It has to be said that this course is known as one of the most difficult cross-country courses in the United States. ‘Snake Hill’ and ‘Cardiac Hill are honestly just BRUTAL! Pablo Ramirez and I ran 10 miles together up and down the hills huffing and puffing a bit, but were consistently under 6:30 pace and then finished the last 2 miles at sub 5:35 pace. Good workout and good hills. Also, the leaves on the trees in New York were absolutely beautiful. Deep red and yellow colors, it was like being in Chicago in mid October.

Also, I forgot to mention before the run we headed to Jones Beach on the Atlantic Ocean. Pretty sweet day.

Eric Wallor

Thursday, November 11, 2010

Day 11 - 2012 United States Olympic Marathon Trials Journey

Wednesday, November 10, 2010

Day 10 – 2012 United States Olympic Marathon Trials Journey

US Olympic Trials Marathon Qualifying Standard – 2:19:00 or under

My goal – 2:18:59 or under

Current PR – 2:30:03

Current Weeks Mileage Goal – 60 miles

Next Race – Palatine Turkey Trot 5 mile race in Palatine, Illinois on Thursday, November 25, 2010

Wednesday, November 10, 2010 - AM - 4 mile run @ 6:45 pace. Headed south on the LSD path and did a 2 mile out and back. Took a little while to get going, but once I warmed up I felt smooth. I was a bit stiff from the 1200's on the track yesterday and the 14 miles total. Good stretch.

PM - 4 mile run @ 6:45 pace. Today, was the last on campus practice with the Harper Cross Country Team. We head to New York for Nationals early tomorrow morning so it is an exciting time. We are taking a coach bus out there and it will be about a 15-16 hour ride. Lots of movies, reading and day dreaming to be done. Early 6 mile run and then a lot of bus time. Talk to you tomorrow.

Eric Wallor