Sunday, September 17, 2017

September 11 - September 17 Training

Monday: 3 miles (9:31), 3 miles (9:31).  Two easy 3 mile runs on the treadmill.
Tuesday: 7 miles (9:20).  Easy treadmill run.
Wednesday: 2 miles (9:48), 4.65 miles (8:37), 2 miles (9:31).  2 mile warmup, 10 x (3:00 on + 1:00 off), 2 mile cooldown.  Tried to run the fast intervals starting at 8:15 pace working towards 8:00.
Thursday: 5 miles (9:59), 3 miles (9:40).  Felt slow and sluggish out there today.
Friday: 4 miles (9:31), 3 miles (9:52).  Definitely don't feel as good this week as I did last week.
Saturday: 3 miles (9:42), 2.5 miles (9:03), 1 mile (9:54), 4 miles (9:27).  3 mile warmup, 4 x Bison Way downhill, 1 mile cooldown.  Added an easy second run in the evening.
Sunday: 21 miles (9:00).  Longest treadmill run ever, running a 21 mile progression starting at 6.2 mph (9:40) and increasing .1 mph every two miles, with the last mile at 7.2 mph (8:20).  That was a long afternoon on the treadmill.

Total Miles: 68.2 miles.  I really wanted 23 miles on Sunday to get to 70 miles, but after 21 miles on a treadmill, it was time to stop.

Monday, September 11, 2017

September 4 - September 10 training

Monday: 1.5 miles (9:46), 6.3 miles (9:19), 0.5 miles (9:16), 2 miles (7:49), 1 mile (7:34), .7 miles (9:49).  A pretty sad performance at the Franklin Classic 10K.
I felt pretty sluggish on the warmup, and my right leg was bothering me right from the start and it didn't seem to let up.  I just kept getting slower and slower, blaming my right leg.  When the GPS showed 5.22 miles, I knew that if I kept on the current pace I wouldn't even get under 1 hour.  So I wanted to test myself, to see if this was really a physical ailment or just mental.  So I revved up the engine and finished the last 1+ miles at a 7:45 pace showing it was all mental.  But I still don't know how to fix this mental game.  For Brixx, .5 mile warmup, 2 mile tempo run, 3 minute rest, 1 mile tempo run, .7 miles cooldown.
Tuesday: 7 miles (9:27).  Nice and cool out there this afternoon after the cold front came through.
Wednesday: 11 miles (9:09).  First enjoyable run in a long, long time.  Just felt so nice outside.
Thursday: 10 miles (8:37).  Plan was 3@Easy, 3@sub 8:45, 3@ sub 8:30, 1@Easy.  The last fast section had miles of 8:09, 7:53, 7:49, so I was feeling pretty good out there.  This week's weather is incredible.
Friday: 8 miles (9:41).  Kept it super easy today after yesterday's workout.
Saturday: 4 miles (9:33), 4 miles (9:27).  First run in the morning around Station Camp HS. Second run on the new Station Camp Greenway with pickups.
Sunday: 14 miles (9:40).  Should have ran early, but waited until after 4 PM after getting home from the Titans Game.  Planned 20 mile scaled down to 14 miles.

Total Miles: 70 miles.  It was nice to get a 70 mile week with all of the miles outdoors.  First time I've had a 70 mile week without the treadmill since May of 2016.

Monday, September 4, 2017

August 28 - September 3 Training

Monday: 3 miles (9:31), 1.5 miles (9:32).  Right hip flexor has been bothering me.  Normally it goes away after a mile, but kept bothering me on the second run, so I stopped the run short of the 3 mile target.
Tuesday: 2 miles (9:34), .8 miles (8:28).  2 mile warmup and was planning on 4 miles of 0:30 on, 2:30 @ 9:00.  Right hip flexor was still giving me issues and it was affecting the intervals, so stopped and walked it in.
Wednesday: 6 miles (9:31).  Right hip flexor improving, kept the miles low.
Thursday: 4 miles (9:31).  Right leg felt pretty good today.
Friday: 4 miles (9:31).  More easy treadmill running.
Saturday: 2 miles (9:21), 9 miles (8:22).  Original plan was to run the Races 13.1 half.  I had everything in the car and was set to go at 5:30 AM, but with the rain coming down, I whimped out and went back to bed rather than sitting in the rain downtown waiting for the start.   But got out to Drakes Creek Park just after 8:30 AM and thought I would try the same strategy I had planned for Races 13.1.  I started with a 2 mile warmup and then then plan was 3@8:30, 3@8:25, 3@8:20, 3@8:15, 1.1@8:00.  I had it on target and just before finishing the 9th mile I felt myself starting to get sick.  Stopped and threw up a few times.  It caught me by surprise because I wouldn't think that 9 miles at 8:22 would do that to me, but I hadn't had any calories for 5.5 hours and I was running this pretty continuous as if it was a race.  Body just wasn't ready for that.  So stopped at 9 miles and walked it in.
Sunday: 3 miles (10:22).  3 mile shuffle in Franklin.

Total Miles: 38.3.  Pretty sad to have my lowest weekly total since Christmas week.  The right hip flexor has been bothered and I took it easy a few days.  Hopefully can get back at it next week.

Monday, August 28, 2017

August 21 - August 27 Training

Monday: 3 miles (9:31), 3 miles (9:45).  Feeling a bit sore from yesterday's 20 mile treadmill run.
Tuesday: 3 miles (9:22), 5.52 miles (8:10), 3 miles (9:22).  3 mile warmup, 15 x (1:30 @ 7:41 + 1:30 @ 8:42, 3 mile cooldown.  Treadmill workout.  Should get outside tomorrow when it cools down.
Wednesday: 7 miles (9:47).  Took it very easy on the Hendersonville Greenway.
Thursday: 3 miles 9:22), 1.14 miles (7:09), 2 miles (9:18).  3 mile warmup, 8 x (1:00 fast + 2:00 rest), 2 mile cooldown.
Friday: 3 miles (9:22), 3 miles (9:22).  Two short treadmill runs in the afternoon.
Saturday: 4 miles (9:39), 3 miles (9:31).  Two short runs on the Hendersonville Greenway.
Sunday: 17 miles (8:54).  4@easy, 5@sub 8:45, 1@easy, 5@sub 8:45, 1@easy, 1@sub 8:00.  Good long run workout, but I skipped the cooldown.

Total Miles: 60.7.  I need to get the volume higher by getting in longer, second runs.


Monday, August 21, 2017

August 14 - August 20 Training

Monday: 3 miles (9:31), 3 miles (9:31).  Lunch time run on the treadmill.  Repeated the same run at 5 PM.  Looks like it was going to be rain for Brixx night.  Quads sore from yesterday's long progression run.
Tuesday: 4 miles (9:31), 5 miles (9:25).  First run easy treadmill run in the afternoon.  Quads still a bit sore.  Second run Library to Drakes Creek Park.  Still so humid outside!
Wednesday: 3 miles (9:22), 4.9 miles (8:18) 1 mile (9:31).  3 mile warmup, 3 miles @ 8:00, 7:53, 7:47, 1/2 mile jog, 4 x (1:00 on/2:00 off), 1 mile Cooldown.  It was 90 outside with 80 dew point, so kept this indoors on the treadmill.
Thursday: 4 miles (9:36), 4 miles (9:28).  One run indoors, one run outdoors.
Friday: 4 miles (9:22).  Treadmill run.  Second run cancelled due to dinner plans.
Saturday: 3 miles (11:18), 3 miles (9:43).  Walked most of the 3rd mile on the first run.  Stayed up way too late watching the Vikings at Seattle on Friday night.
Sunday: 20 miles (9:18).  Longest time ever on the treadmill, 3:05:55.  But I was able to watch two movies.

Total Miles: 61.9 miles.  Should have been closer to 70 miles, but didn't get all the runs in as intended.  Just under 7 weeks to Chicago, so there is time to improve.

Monday, August 14, 2017

August 7 - August 13 Training

Monday: 5 miles (9:13).  Easy treadmill run.
Tuesday: 3 miles (9:14), 4 miles (9:28).  First run on the treadmill, second run Library to DCP.  Legs felt stiff today from Sunday's long run.  Felt better on Monday.
Wednesday: 3 miles (9:20), 2.23 miles (8:30).  The plan was a 3 mile warmup followed by 16 x 400m with 90s jog.  Started getting tough after 4 and when the 6th one was over 2 minute, I stopped the workout.  Need to recharge the batteries.
Thursday: 3 miles (9:25).  Still was feeling weak and only ran a few miles.  Actually walked 2 miles back to the car.
Friday: 4 miles (10:21).  Took it super easy.
Saturday: 6 miles (9:30), 3 miles (9:30).  First run at 5:28 AM and met up with those running the Hendersonville Half course preview.  Easy 3 miles in the evening.
Sunday: 19 miles (8:36).  All on the treadmill.  Started with a 17 mile progression from 6.3 mph (9:31) to 7.9 mph (7:35) and finished with a two mile cooldown at 6.3 mph.

Total Miles: 52.2 miles.  Low volume due to feeling exhausted during Wednesday's workout, which led to taking it easy a few days.  Hopefully back on track this next week.

Sunday, August 6, 2017

July 31 - August 6 Training

Monday: 3 miles (9:20), 3 miles (8:57).  Legs felt stiff after yesterday's long run.  Ran an easy 3 on the Station Camp Greenway followed by a 3 mile Brixx run.
Tuesday: 7 miles (9:09).  Easy miles on the treadmill.
Wednesday: 2 miles (9:09), 6.25 miles (8:00), 1 mile (9:31).  2 mile warmup.  5 x (1 mile @ sub 7:40 + 1/4 mile jog), 1 mile cooldown.  Ran this on the treadmill. The 5 miles went from 7.9 mph to 8.3 mph for splits of 7:35, 7:30, 7:25, 7:19, 7:14.
Thursday: 5 miles (9:17), 3 miles (9:13).  Two treadmill runs.  Legs pretty sore from Wednesdays tempo run.
Friday: 7 miles (9:24).  Library to DCP.  Still sore from Wednesday!
Saturday: 2 miles (9:20, 4 miles (7:49), 1.5 miles (9:36).  2 mile warmup, 8 x (.15 on/.35 off), 1.5 mile cooldown.  Mile splits on the intervals: 8:01, 7:52, 7:45, 7:39.  It felt good to keep getting faster.
Sunday: 18 miles (9:16).   Ran the first 17 with Alison Kanaby.  4@Easy, 10@sub 9:15, 3@Easy, 1@Cooldown.  We ran the 10 sub 9:15 miles at 9:05 average, so that was pretty good.  It was a great morning, nice and cool for this time of year.

Total Miles: 62.8 miles. Just over a mile less than last week, but I didn't get in all of the maximum distances that this week's plan offered.  But a solid week with 8 miles sub 8:00. That's a lot for me in a week.