Thursday, January 18, 2018

January 8 - January 14 Training

Monday: 5 miles (9:14), 3.11 miles (9:15).  Ran an easy 5 in the misty cool afternoon at Drakes Creek Park followed by a 5K Brixx Run in the rain.
Tuesday: 2 miles (9:35), 4.07 miles (8:53),  1 mile (10:35).  2 mile warmup followed by 12 x 1:30 on/off, 1 mile cooldown.  Struggled to run the fast intervals at a 7:35-7:45 pace, but finished them without stopping.
Wednesday: 8 miles (9:02).  Progression starting around 9:30 working to 8:44.  Was supposed to go to 8:30, but this was a struggle for me today.  Not sure if it's because I've been sick for 6 days or waking up at 3 AM and not falling back asleep the last couple days.
Thursday: 4 miles (9:25), 3 miles (9:40).  Afternoon run at Drakes Creek Park followed by a treadmill run at home.
Friday: 5 miles (9:31).  Easy treadmill run.
Saturday: 5 miles (9:31).  Treadmill run at the Minneapolis Westin.
Sunday: 3 miles (9:31).  Morning treadmill run before heading to the Minnesota Vikings playoff game at US Bank Stadium.

Total Miles: 43.3 miles.  Low miles due to travel to Minneapolis, so I missed the 18 mile long run that was scheduled for Sunday.

Monday, January 8, 2018

Training January 1 - January 7 2018

Monday: 1 mile (9:30).  An early mile before heading to the Rome Airport for the long travel day back to Tennessee.
Tuesday: 6 miles (8:26), 3 miles (9:40).  A little faster than easy run workout.  I can tell I lost a little conditioning with the easy couple weeks I just had, but hopefully it comes back fast.  25 degrees out  didn't feel too bad this afternoon compared to those who ran early this morning.  Added a 3 mile very easy tempo run in the early evening.
Wednesday: 7 miles (9:21).  Ran an easy 7 from the library with James Horton.  Felt a little sore from yesterday. 
Thursday: 8 miles (8:31).  Treadmill run with the cold temperatures.  1 mile warmup, then 6 miles starting at 7.1 mph and progressing to 7.5 mph.  This felt a little tougher than it should, but hopefully I regain some conditioning in the first couple weeks of this training cycle.  1 mile cooldown.
Friday: 6 miles (8:57).  Got back outside this afternoon for an easy 6.  Temperature was about 32 degrees, which felt pretty good.
Saturday: 5 miles (9:22).  Very easy run on the Station  Camp Greenway.  Mid 20's outside, even at 11 AM.
Sunday: 10 miles (9:30).  I've been battling a cold for 4 days, but today was the first day I felt better than the previous day.  First 10+ mile run since the Rocket City Marathon.

Total Miles: 46.1 miles.  After two very low mileage weeks, it was good to start to ramp up the mileage.  This starts three 4-week training cycles.  4 weeks to the Frostbite Half Marathon, then 4 weeks to the Tom King Half Marathon, and then 4 weeks to the Carmel Marathon.  A lot of work today between now and the Carmel Marathon.


Tuesday, January 2, 2018

December 18 - December 31 Training

December 18 - December 24

I decided to take a rest while I was on my vacation in Rome.  I just ran the mile to keep the run streak alive.  I probably walked 5-6 miles each day in Rome, so I was getting some exercise.  But probably fattened up a bit with the pasta and tiramisu every day.

Monday: 10K (8:38), 5K (9:34).  Finally got some leg turnover on a 10K with 7x30s Pickups on the Hendersonville Greenway.  Felt good to get the legs moving after having an easy rest week last week.  Added an easy 5K for the Brixx run.
Tuesday: 3 miles (9:31).  Easy 3 mile lunch run on the treadmill.
Wednesday: 3 miles (9:31).
Thursday: 1 mile (9:31).  Treadmill before heading to the airport.
Friday: 1.06 miles (10:15).  Circus Maximum in Rome.
Saturday: 1 mile (10:15).
Sunday: 1 mile (9:53).

Total Miles: 19.4 miles.

December 25 - December 31 - Rome Vacation

Monday: 1 mile (10:45).
Tuesday: 1 mile (10:25).
Wednesday: 1 mile (10:32).
Thursday: 1 mile (9:26).
Friday: 1 mile (8:54).
Saturday: 1 mile (9:30).
Sunday: 1 mile (9:22).

Total Miles: 7.0 miles.

Monday, December 18, 2017

December 11 - December 17 Training

Monday: 5 miles (9:26).  Working through the marathon soreness.
Tuesday: 4 miles (9:40).  Easy treadmill miles.
Wednesday: 4 miles (9:31).  Another day on the treadmill.  Legs feel recovered from the marathon.
Thursday: 3 miles (9:31).
Friday: 3 miles (9:31).
Saturday: 3 miles (9:31).
Sunday: 3 miles (9:31).

Total Miles: 25 miles.  This was basically a rest week to recover from the Rocket City Marathon and take a rest after 5-6 months of marathon training.

Should get a fresh start after the 1st of the year.

Monday, December 11, 2017

December 4 - December 10 Training

Monday: 4 miles (9:31).  Easy 4 miles with pickups. Taper week for Rocket City.
Tuesday: 4 miles (9:05), 1 mile (9:37).  2 mile warmup, then 2 miles of 0:30 strides + 2:30 at 8:40-8:50.  1 mile cooldown.  Felt good to get a couple fast miles in.  All easy running now until Rocket City Marathon on Saturday.
Wednesday: 5 miles (9:23).  Nice and easy.  Everything feels fine, so it is all systems GO for Saturday.
Thursday: 3 miles (9:25).  Keeping it easy.
Friday: 2 miles (9:49).  Easy miles in Huntsville.
Saturday: 26.51 miles (9:13).  Rocket City Marathon.  It was pretty cold at the start, just over 25 degrees.  I ran well the first 15 miles, almost hitting 8:42 on every mile.  But then the wheels started to fall off on mile 16.  And then I started taking some walk breaks beginning with mile 20 before running the last couple miles in to finish at 4:04:16.  Wasn't what I was hoping for, but I made a couple mistakes during the last month of training.  I got all excited about running a couple half marathons in 1:49 and 1:55, however, I cut short the two 20 mile long runs that were planned for November 19 and 26.  Those runs were more important than the 10 mile workouts that had a warmup/cooldown to reach a half marathon.  So the focus for this next training cycle is to make sure I get in those long runs when they are planned.  And I really need to do them at the crack of dawn.  When it sit around the house until 10 or 11 AM, the odds of getting in a 20 mile long run diminishes.  So I know where to put my focus in 2018.
Sunday: 1 miles (10:20).  Flew to Charlotte Saturday night for the Vikings game and did one mile on the treadmill in the morning to extend the running streak to 1060 days.


Total Miles: 46.5 miles.


Monday, December 4, 2017

November 27 - December 3 Training

Monday: 3 miles (9:40), 2 miles (9:30).  Treadmill run at lunch time.  Short Brixx run in the evening.  Feel a little sore from yesterday, but not too bad.
Tuesday: 7 miles (8:35).  7 miles with 7x20s pickups.  After an 8:48 mile warm-up, my body wanted to go to the 8:25-8:35 pace, which is feeling pretty good these days.  I think the pickups make me want to keep running at a good pace even after the 20 seconds of fast running.
Wednesday: 13.1 miles (8:21).  Plan was 2 mile warm-up, 10 x (1/2 @ 8:35 + 1/2 @ 8:20), 1 @ Cooldown.  I got rolling pretty good after the warm-up and was running faster than the original plan and added an extra 1/10th mile on the cooldown to make it a 1:49:28 half marathon.  This was one continuous non-stop run.   No stopping after the warm-up or before the cooldown.  No water, so I guess I don't need water stops on half marathons unless it is warmer than it was today, which was low 60's.  10 days to Rocket City!
Thursday: 6 miles (9:18).  Legs felt a little stiff after yesterday's half marathon, but not too bad.  I've been using the Normatec Leg Compression regularly and it helps on the recovery.
Friday: 6 miles (9:05).  Legs feel pretty good today, a nice recovery from a half marathon race effort just 48 hours ago.
Saturday: 13.1 miles (8:51).   Plan was 4 mile warmup, 3 @ 8:45, 1 @ easy, 3 @ 8:45, Cooldown.  I made the cooldown 1.1 miles to make it a half marathon.  Time was 1:55:49.  That made it two half marathons in 72 hours with times of 1:49, 1:55.
Sunday: 3 miles (9:50).  Short treadmill run from the Atlanta Residence Inn before heading to the Vikings - Falcons game.

Total Miles:  53.2.  Not a big week with a marathon this next Saturday.  Here is my plan for Rocket City this coming Saturday:

Miles 1-13 : Run around 8:40-8:45 pace.
Miles 14-20 : Work down to 8:30 pace.
Last 10K: Open it up and see if I can't get towards a pace of 8:10.

If all goes well, I should be able to finish between 3:45 and 3:48, which would be my 3rd fastest marathon ever.  We will see how it goes.

You can see how my average pace has suddenly got quicker the last couple weeks.



Sunday, November 26, 2017

November 20- November 26 Training

Monday: 3 miles (9:38), 3 miles (10:14).  Two very easy short runs.
Tuesday: 5 miles (9:30).  Treadmill run, busy getting ready to travel tomorrow.
Wednesday: 4 miles (9:27).  Treadmill run at the Detroit Marriott.
Thursday: 1 mile (9:20), 6.3 miles (7:50).  Because it was 30 degrees outside, I did my warmup on the hotel treadmill, and then got ready for the 10K.  49:25 in the Detroit Turkey Trot 10K was a good race for me.  A slight negative split.  First time under 50 minutes on a 10K in over 2 years, so my comeback is continuing.



Friday: 7 miles (9:31).  One last treadmill run at the Detroit Marriott.  Legs feel pretty good the day after the 10K.
Saturday: 5 miles (8:38).  Felt really good when I got back home to Hendersonville and ended up going faster than easy.  This is my Rocket City marathon pace targeting sub 3:48.
Sunday: 5 miles (9:31), 10 miles (8:15).  The plan was for 2 miles with two 5 mile sections at 8:45 and sub 8:45.  Started on the treadmill with a warm-up progression, but I really wasn't feeling it on the treadmill, so drove to Station Camp.  It felt much better out there, nice temps in the upper 50's and the first two miles started at 8:37, 8:30, and then I started going faster.  I decided to just go with it at the faster pace and not go easy after 5.  I ended up stopping after 10 miles at an average pace of 8:15.  The 10 mile time was nearly 5 minutes faster than my recent Team Nashville 10 mile race.  The last 5 I was averaging 8:10 and felt I could have maintained that 8:10 for another 3.1 miles for a sub 1:48 half marathon.  Only 1 in my last 10 half marathons was below 1:48, so this is a good sign that I am making a comeback.  I was going to add miles back home on the treadmill, but my right hamstring felt sore when I got home, so stopped at 15 miles for the day.

Total Miles: 49.2 miles.  Low mileage week mainly due to traveling to Detroit where I don't run as many miles when traveling.  But with the Rocket City Marathon 13 days away, that is OK.  The race prediction calculators translate my 49:25 10K to a 3:47:xx marathon.  So that is the goal for Rocket City.  A sub 3:48 would be my 3rd fastest marathon on my 17th marathon.  That would make me extremely happy.