MCM Training Log

Mission Beach Sunset Run
This page is to log my training for 2013. When the marathon is over I plan to transition this page to a post.

I’ve completed 3 half marathons now and it’s time to increase the length of my long runs to prepare for a full Marathon. I have a little over 4 months, but I’m half way ready! I’ve decided to modify my training plan again. See my post: Marine Corps Marathon Training Plan (Over 50, Over Trained, and “A Little” Over Weight). One change here is I’m going to start including my weight. I haven’t lost a pound running 20 miles a week training for the half marathons. I want to lose 20 pounds before I get to the real long training runs. Putting my “morning” weight here with my run performance will motivate me to focus on dropping the weight I need to lose to meet my goal, 195 pounds, for the Marine Corps Marathon.

Date Miles Conditions Time Mile Pace Weight
14 Jun 2013 4.29 Flat beach run 39:39 9:15 212.8
28 Jun 2013 5.4 Flat beach run, much hotter day – after a couple weeks off running 52.44 9:46 214.6
30 Jun 2013 8.0 Flat beach morning run to avoid the heat – felt pretty warm anyway! 1:16:28 9:33 212.8
10 Ju1y 2013 4.81 Back from vacation. Hilly neighborhood run to get back at it. 50:46 10:33 215
14 July 2013 9.07 Week ONE – 15 weeks to go
Flat beach morning run to avoid the heat – felt pretty warm anyway, again!
1:34:56 10:28 215
19 July 2013 6.01 Flat lake run. Planned about 3 but it felt really good. The vacations helped with the over training. Back on track. 55:39 9:15 213.8
21 July 2013 11.63 Week TWO – 14 weeks to go
Flat beach run with my son. He is running the MCM with me. His training is going better and he is 18 years younger… Planned to run 10, but he convinced me to run 13. Didn’t quite finish, but felt good to go longer than I planned.
1:58:34 10:12 214
24 July 2013 3.77 Hilly neighborhood run. Felt good. 39:00 10:20 214.2
26 July 2013 5.95 Flat lake run, a little faster. Still feeling good. 53:46 9:02 213.2
28 July 2013 14.0 Week THREE – 13 weeks to go
Flat coastal run with my son. Felt good, lost a little steam at the end.
2:20:02 10:00 215.2- a day at the Del Mar races cost me…
30 July 2013 4.78 Hilly neighborhood run. Hotter than usual. Spent 20 minutes on the eliptical after the run to work out some soreness. 52:52 11:03 215.8
1 Aug 2013 6.0 Flat lake run. A little sore… OK pace, pushed it up the small inclines. 55:27 9:14 210.6 – progress…finally
4 Aug 2013 15.02 Week FOUR – 12 weeks to go
Flat coastal run. Felt loose for the first 13 miles, then I started to tighten up a little. Need to work on staying loose.
2:34:49 10:19 213 before, and 208 after… but it’s the before that matters.
6 Aug 2013 7.07 Hilly run to the lake. A few really long street lights affected my time. My phone case filled with sweat and I couldn’t pause the run. Much faster pace than it looks like. Really starting to push it up most hills again. 1:17:24 10:56 213
9 Aug 2013 8.0 Little run at the beach after work. Felt good. This is my first 30+ mile training week. Not going to win with those miles, but I hope to achieve my MCM time goal… 1:14:2 9:18 212.8
10 Aug 2013 2.01 Short run with my youngest son. Trying to work the soreness out of my calves. 18:53 9:24 209.2
11 Aug 2013 16.0 Week FIVE – 11 weeks to go
Long run on the coast. Flat. A later start, so it was hotter than usual.
2:45:12 10:33 213
14 Aug 2013 3.84 Hilly neighborhood run. Better pace than the last few weeks. Best mile pace was mile 3 at 8:26 minutes (mostly flat). 38:20 9:59 211.8
18 Aug 2013 17.0 Week SIX – 10 weeks to go
Hilly run from the beach on an inland course. One big hill and then lots of dips. Too slow on the pace pace and sore legs, but it felt OK. 17 mile run course
3:10:22 11:12 211.2
20 Aug 2013 5.37 Mostly flat lake run after dark… the pace felt faster than 9 minute miles. 47:47 8:54 211.6
22 Aug 2013 6.04 Flat run on the harbor. Warmer than usual, but it felt OK. 1:15:45 9:25 214.2
25 Aug 2013 18.0 Week SEVEN – 9 weeks to go

Flat run on the bay. Early start, but it got hot. The Bike the Bay ride was going on so lots of bike traffic. I ended up on a narrow trail for part of the run, and on the side of the road for most of it.Coronado Run 20130825 - 18 Miles
3:12:40 10:42 212.6
27 Aug 2013 6.04 Hilly neighborhood run. Muggy evening weather. 48:07 10:08 210.6
Starting a 10 day vacation. I will run less and shorter long runs. Hopefully I will be less sore and able to train hard for the last 7 weeks.
2 Sep 2013 13.12 Week Eight – 8 weeks to go
Midwest Trail Run, Lincoln Nebraska. Muggy morning weather. Nice trail – old train track with lots of shade.
2:16:51 10:26 Unknown
8 Sep 2013 3.0 Reason to Run 5K, in my hometown 25:34 8:32 Unknown
9 Sep 2013 5.95 Lake run. Kept up a good pace 51:26 8:39 213.6
11 Sep 2013 6.20 Beach run. Slower pace, picked it up at the end. The plan was 8 but the feet were sore… 57:30 9:16 212.4
14 Sep 2013 17.01 Week ten – 6 weeks to go
Harbor trail run. Early morning, foggy, cool weather
2:57:25 10:26 211.2
16 Sep 2013 7.94 Harbor run after work. Started out a little sore, but worked it out. 1:17:27 9:45 206.6
19 Sep 2013 5.87 Hilly neighborhood run just after sunset. 58:17 9:56 209.6
22 Sep 2013 17.98 Week eleven – 5 weeks to go
Long coastal run with a few big hills.
3:18:49 11.04 211.0
24 Sep 2013 5.27 Short beach run. Felt great, but a little sore afterward. 44:45 8.29 211.0
26 Sep 2013 20.04 Week twelve – 4 weeks to go
Long harbor run, flat, started early – not too hot at the end.
3:23:07 10:08 209.8
2 Oct 2013 5.53 Short lake run, flat. Wanted to go fast. Under 8 minutes/mile first two miles, but caused hamstring problems. Slowed down. 48:32 8:47 205.4
6 Oct 2013 20.14 Week thirteen – 3 weeks to go
Long harbor run, flat, started early – not too hot at the end. I was sore at the beginning, it got worse, but i finished. I’ll need the longer taper to heal, very sore now 3 hours after the run.
3:27:38 10:19 214.6
6 Oct 2013 20.14 Week fourteen – 2 weeks to go
No run, in fact I didn’t run all week. Somewhere between my last two runs I injured my right hip. It has been hard to walk. Today I felt quite a bit better, so I went to the gym and did the eliptical. I expect I will run this week, but I will stop if the injury flairs up. My most important run is in 2 weeks and I don’t want to be hurting then.
0 0 0
16 Oct 2013 2.87 Short beach run. Got there just after the sunset…I was very sore at the beginning, in my right hip. The pain slowly went away after the first mile, but the right thigh stayed tight. Felt worse after I stopped. I’ll be stretching more, but gently, and not running much. 11 days until the Marathon. I’m a bit worried. 26:05 9:05 211.6
18 Oct 2013 3.67 Short run at the lake. My hip hurt from the start of the run. I was hoping the pain would fade, but it did not. I think I’ll be able to run the marathon, even with this pain, but I hope it gets better. I could have run further, even with the pain. I could have run faster, but I was trying to take it easy. Unfortunately if this pain doesn’t get better I will not be able to run at my best pace for the marathon, I’ll be worried that it will get worse. 34:40 9:26 212.3
20 Oct 2013 Week fifteen – 1 week to go
I decided not to run again until the Marathon. I’m walking with a limp, and it hurts to run. I’m hoping rest and regular ibuprofen will work. The short runs I’ve tried over the last 2 weeks were doing more harm than good. Besides the pain in my right hip I’m in great running shape. So I hope the rest works and the hip heals! Next entry in this log will be for 26.2 miles!
27 Oct 2013 26.2 38th Marine Corps Marathon. I finished! My time was the best I could do on this day. It was an amazing day, the weather was perfect, and it was a terrific marathon to run for a first timer! I love running in Washington DC. 5:13:13 11:56 Approximately 215


Some pictures from a couple of my training runs.

Coronado is a good place for long morning runs. I run buy this marina – Fiddler’s Cove. Also a fun place to sail out of…

Fiddlers Cove on long morning run


This picture does not do the August 2013 Blue Moon justice. I did a full moon run around Lake Murray on 20 August 2013, the moon was spectacular. Really glad there were no wolves howling though. I guess I’ll only do a run like that every once in a “blue moon”… ugh!
Blue Moon over Lake Murray 20130820



Earlier training efforts:

San Diego Half Marathon 10 March 2013 – Training Log

Rock and Roll San Diego Half Marathon 2013 – Training Log

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