Fall Season Comes to a Close and Starting Fresh – Fitz’s Training Journal November, 2010

by Jason Fitzgerald

Now, for the monthly training report:

Overall, November was a very solid month for training and racing. I’m pleased with how things went. I had one minor setback (a very tight left soleus) and was forced to take several days off during Thanksgiving week, but training was back to normal within about 5 days.

Fitz at the 2-mile mark at the Candy Cane City 5k

Winning the Candy Cane City 5k

I raced twice this month – the Candy Cane City 5k and the Gobble Wobble 5k – and both races went very well. I won the Candy Cane 5k while coming in 4th in the Gobble Wobble (but running 15 seconds faster than last year!). I set my road 5k PR during the first race in 16:24. It’s not close to my 16:02 track 5k PR, but I’ll take it for now.

With my tight soleus, I was lucky to have a physical therapist in the family. My future sister-in-law gave me two great massage sessions with her Graston tools (check out the link and note the price – that’s low for these tools if you can believe it). If I wasn’t getting a massage, I was religiously using a tennis ball and a foam roller to massage my achilles and calf area.

Here are the weekly summaries:

11/1 – 11/7: 67 miles in 7 runs with a 16 mile long run. I had a great negative split workout on the track this week, doing 6x600m in 1:59, 1:57, 1:55, 1:54, 1:52, and 1:50. Core work was consistent.

11/8 – 11/14: 70 miles in 7 runs with a 17 mile long run. I ran a similar workout this week with 800’s in 2:37, 2:36, 2:34, 2:30, and 2:28. Saturday I won the Candy Cane City 5k.

11/15 – 11/20: 50 miles in 6 runs with a 12 mile medium-long run. This is when my soleus starting getting very tight so I cut my long run on Saturday and took Sunday off.  Big thanks to my sister-in-law for her PT skills! Earlier in the week I ran a great workout: 2 miles at tempo pace in 11:13 (splitting 5:38 and 5:34), then 4×800 in 2:33, 2:30, 2:28, and 2:26.

11/22 – 11/28: 23 miles in 5 runs. This week was mostly recovery with the Gobble Wobble 5k on Thanksgiving. I placed 4th in 16:32 on a challenging course, 15 seconds faster than what I ran last year. I did a lot of strength work this week.

11/29 + 11/30: Easy 9 and 7 miles. I’m easing back into base training now so I won’t do many workouts. My focus now is on building mileage over the next two months to about 85 per week. Spring half-marathon, here I come!

With all those 5k races this fall season, I’m looking forward to taking a break from racing. With four races (three 5k’s and one 8k) in October and November, I need a longer block of training where I don’t have to worry about racing. I mentioned a few weeks ago that my goal is to run a fall marathon in 2011. As preparation, a spring half-marathon is in order.

After seeing so many other runners complete marathons, like Greg, Pete, and Dave, I’m excited about the distance again and to test myself. I have only run one marathon – New York 2008 in 2:44 – and I’m itching to lower that time.

For more detail on my daily training, check me out on Daily Mile. It’s a great online training log and community for runners.

Solving My Shoe Riddle

I may have found a solution to my shoe predicament. Last month I mentioned that I had started to dislike the ASICS Speedstars, which have been my go-to shoe for years. With the 4th iteration, they’re bulkier and the upper feels a lot thicker. The 5th version looks similar.

A reader emailed me (thanks!) and told me to try the ASICS DS-Racer. I’ve used the DS-Trainers before and really liked them so I think I’m going to give this shoe a try. The Racers seem to be a hybrid of the Hyper Speeds and the DS-Trainers – two shoes that worked very well for me. Has anybody worn the DS-Racers and really liked them?


Monthly Mileage: 226

Annual Mileage: 2,739

Join 10,000+ Runners and Get Faster!

Get the Strength Running PR Guide ebook and tips to run faster (without the injuries).


Two 5k PR’s, sit back and savour the moment!!!
as I’ve worked on my running form I’m finding my modified Nike Frees[ zero heel lift, I cut the heels down with a hack saw!] my fav shoe.
I want shoes that move with my feet, that are light weight.
In a nut shell shoes that are an extention of my own feet.
anything that restricts that is a NO NO in my book!


Thanks Rick! Just one 5k PR, and it’s specific to the roads (I’ve run 16:02 on the track). I’m still happy with them though!

I’ve been moving to lighter weight shoes too. The Saucony Fastwitch trainers I have are only 7.0 ounces. Their drawback is in a medial post, but they’re light and are working for me.

Greg Strosaker

Fitz, I really like the big mileage you put in even when focused on 5K’s – very inspiring, and the increase in your base mileage during the “tie-over” to spring half-mary training will certainly serve you well. You’ve inspired me to try and keep my mileage high this winter (in fact, I’m considering a February marathon to help motivate me to do so), through longer mid-week runs and tacking a bit more onto the warm-up and cool-downs for the interval and other sessions. Enjoy your December!

Comments on this entry are closed.

Previous post:

Next post: