Monday, March 12, 2018

March 5 - March 11 Training

Monday: 4 miles (9:02), 6 miles (9:01).  First run at lunch time from the library. Nice and easy.  Surprisingly, I really don't feel any soreness/fatigue from the hard running this past weekend.  The second run was the Monday night Brixx run.
Tuesday: 8 miles (9:09).  Easy miles with 8x30s pickups.  The wind was very strong out there today.  The first 4 miles mainly into the wind averaged 9:18, while the last 4 miles with the wind averaged 9:01.  My left hip flexor started bothering me the last mile.
Wednesday: 2 miles (9:14), 6.86 miles (8:45), 1 mile (9:31).  2 mile warmup followed by 20 x 1:00 on/off, 20 x 0:30 on/off, 1 mile cooldown.  That was a tough workout.  The fast 30 minutes of intervals averaged 7:24.  I felt pretty good out there today.
Thursday: 10 miles (9:00).  40 degrees didn't feel too bad out there, luckily it wasn't too windy.  Probably ran a little faster than I should have, but it was feeling good.
Friday: 3 miles (9:08), 1.2 miles (6:54), 3 miles (9:11).  3 mile warmup on the Station Camp Greenway followed by 4 x Bison Way downhill repeats.  I just walked back to the top and ran the downhill sections with the GPS on.  3 mile cooldown.
Saturday: 5 miles (9:21).  Easy treadmill run watching golf on NBC.
Sunday: 17 miles (8:48), 3 miles (9:40).  Started at Shelby Bottoms with a 4 mile warmup, 6 miles at sub 8:40, 1 mile easy, 6 miles sub 8:30.  It was tough, but I was able to hit the desired paces.  It was on and off rain the entire run.  Went home for the cooldown watching Tiger Woods get second place.

Total Miles: 70.3 miles.  First 70 mile week of 2018.

Monday, March 5, 2018

February 26 - March 4 Training

I didn't post the past few weeks and was battling motivation to get back on the right track.

I feel I finally am back on track and can get excited about the upcoming training.

Monday: 3 miles (10:16).  Slow recovery miles after yesterday's 20 mile run.
Tuesday: 2 miles (9:18), 5.23 miles (8:37), 1 mile (8:38).  2 mile warm-up followed by 6 x (5:00 on + 2:30 off).  The 6 fast interval paces were 8:29, 8:20, 8:12, 8:04, 8:04, 7:35.  I kept getting faster the further I got into the run.  Good workout.  The cooldown was a bit fast at 8:38, but I was feeling really good today.
Wednesday: 7 miles (9:54).  Went for a slow recovery run after yesterday's workout.
Thursday: 6 miles (9:04).  Easy miles with 30 second pickups on each mile.
Friday: 3 miles (9:14).  Very short, easy run before tomorrow's race.
Saturday: 1 mile (9:26), 13.18 miles (8:26).  1 mile warm-up followed by the Tom King Half Marathon where I finished in 1:51:04. 4th place out of 20 in the 55-59 age group.  I could feel myself wanting to go into struggle mode halfway through mile 10, but I fought to keep running sub 8:40 and was able to get back on track with mile 13 being the fastest at 8:07.  Negative split by about 1 minute.  Finally I was able to overcome the mental struggles I've had on recent longer races.
Sunday: 8 miles (8:43).  I was running easy on the first half, but when I was nearing the turnaround at Shelby Bottoms, I just felt like getting stronger and this turned into an 8 mile progression: 9:23, 9:18, 9:02, 8:56, 8:41, 8:28, 8:11, 7:43.  That felt great!

Total Miles: 49.5 miles.  A low volume week due to the Tom King Half Marathon.  But I felt this was the week where my training finally got on the right track.  I won't quite be ready to BQ at the Carmel, Indiana, marathon on March 31st.  But I feel I can put in a solid run with a goal of sub 3:48.

Sunday, January 28, 2018

January 22 - January 28 Training

Monday: 10.5 miles (8:51). 3 mile warm-up, 3 x (2 @ 8:15 + 1/2 @ easy).
Tuesday: 3 miles (9:40).  Wasn't feeling good today, so just ran 3 miles.
Wednesday: 6 miles (9:40). 4 miles (9:30).  Easy treadmill running with some pickups on the seonc run at 7.7 mph (7:47).
Thursday: 9.95 miles (8:55). 3 mile warmup followed by 15 x (2:00 on + 2:00 off).  Ran speeds of 7.8, 7.9, and 8.0 mph for the on intervals.
Friday: 5 miles (9:40), 3 miles (9:40).  Two easy treadmill runs.
Saturday: 4 miles (9:40), 3 miles (9:40).  More easy treadmill runs.
Sunday: 18 miles (9:40).  Slow paced long run on the treadmill.  I should get back outdoors next week.

Total Miles: 66.4 miles.  Biggest week since November, so it's a start.

Wednesday, January 24, 2018

January 15 - January 21 Training

Monday: 2 miles (9:31).  After the incredible Vikings touchdown on the final play, celebrated a bit too much and only ran a couple miles on the treadmill before traveling back to Nashville.
Tuesday: 5 miles (9:31), 3 miles (9:31).  Snow on the ground, so I ran two runs on the treadmill.
Wednesday: 3 miles (9:37), 6.36 miles (8:40), 1 mile (10:00).  3 mile warmup, 6 x (6:00 @ sub 8:00 + 3:00 @ easy), 1 mile cooldown.  Treadmill run due to the sow.
Thursday: 6 miles (9:31).
Friday: 9 miles (8:42).  Nice progression run.  Finally outside after some snow melted.
Saturday: 4 miles (10:07), 3 miles (9:38).
Sunday: 3 miles (9:31), 2 miles (8:26).  Was supposed to be 18 miles, but my mind was too much on the Vikings football game for tonight, that I simply wasn't focused to run.

Total Miles: 47.4 miles.  Not good, struggling to get back into the routine.

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.