Sunday, February 22, 2015

February 16 - 22 Training

Monday: 6 miles (9:36). Treadmill.
Tuesday: 4 miles (9:25).  4 miles (9:24).  Treadmill.
Wednesday: 9.4 miles (8:55). Treadmill. 2 mile warm up, 10 x (3:00 on/1:30 off), 2 mile cool down.  The 10 fast intervals started at 7.5 mph and went to 8.4 mph.
Thursday: 5 miles (9:31). Treadmill.
Friday: 8 miles (8:50). Treadmill. 2 mile warm up.  1/2@3:45, 1/2@3:36, 1/2@ 3:29, 1 mile slow jog, 1/2@3:39, 1/2@3:31, 1/2@3:24, 2 mile cool down.  The two 1.5 mile progressions felt really good.
Saturday: 20 miles (9:05). Over 3 hours on the treadmill!
Sunday: 6 miles (9:36).  Treadmill.

Total miles: 62.4 miles. A good week of training even though it was 100% treadmill.  I felt pretty strong the entire way on Saturday's 20 mile long run and felt really good on Wednesday and Friday's workout.  Run streak has reached 38 days.

Sunday, February 15, 2015

February 9-15 Training

Monday: 6 miles (9:56).  Brixx run.
Tuesday: 7 miles (9:37).
Wednesday: 7 miles.  2 mile warm up (9:14), 4 mile tempo run (7:43), 1 mile cool down (9:40).  The tempo run felt nice and controlled with the last 5K in 23:48.
Thursday: 4 miles (9:44).
Friday: 8.8 miles (9:28).  After a 3 mile warm up at SCHS, I ran 6 hill repeats up the hill on Bison Way, about .3 miles each direction.  First 3 ran the up hill fast, the second 3 I ran the downhill fast.
Saturday: 3 miles AM (9:33).  3 miles PM (9:27).
Sunday: 18 miles. (9:08).  Long run on the treadmill while watching last year's New York City Marathon.  Felt nice and easy the first 15 miles, then the 70 degree indoor temperatures started to tire me the last few miles.

Total miles: 56.8 miles.  Highest mileage week since Nov 4-10, so it felt pretty good.  9 weeks to the Boston Marathon.

Sunday, February 8, 2015

February 2 - 8 Training


Monday: 6 miles (9:48).  Brixx Run.
Tuesday: 6 miles (9:58).
Wednesday: 7 miles (9:29). 2 mile warm up, 8 x (1/4 mile fast + 1/4 mile jog), 1 mile cool down.  Target was sub 7:00 on the fast intervals, but I averaged 7:09.  I've had a miserable cold all week.
Thursday: 4 miles (10:15). Was feeling miserable from my cold after two miles, so just jogged back slowly to the car. 
Friday: 4 miles (9:37). First day this week that I felt better than the previous day.  Still quite congested, coughing, and sneezing. 
Saturday: 13.6 miles.  Half mile warmup followed by the Cedars Frostbite Half Marathon in a time of 1:59:33 (9:08). I was still suffering with congestion from my cold, but decided to run anyway.  It was a tough course, 1148 feet of elevation gain/loss.  Had a few coughing sessions during the race and just pushed forward to the finish line.
Sunday: 4 miles (9:43).

Total miles44.6 miles.  Considering I was sick all week, I felt lucky to get a full week of training in including a race without missing any days.  Hopefully in a few days the cold will be behind me and I can get in some solid running

Sunday, February 1, 2015

January 26 - February 1 Training

Monday : 6 miles (9:39).
Tuesday: 7.14 miles (9:01). 2 mile warmup, 6 x (3:00 @ 7:45-8:00 + 1:30 jog), 2 mile cool down.  I can feel it getting easier to run and my easy pace is picking up.  The fast intervals felt pretty controlled.  Garmin gave me a VO2 max of 48 on this one, highest of the year after starting with 45 on Jan. 4th.
Wednesday: 5 miles (9:39).
Thursday: 9 miles (8:51). SCHS to the Library and back at a medium effort.  Felt pretty good.
Friday: 5 miles (9:58).  Very easy running.
Saturday: 16 miles (9:30).  Good long run this afternoon starting at Kohl's Trailhead and running to Wave Country and back and then to the Percy Priest Dam and back.  2.9 miles farther and 34 seconds faster per mile than last Saturday's long run on this greenway and heart rate average was lower.  Good improvement in one week.
Sunday: 3 miles (9:51).  Very easy run in the rain.  Woke up with a cold.

Total miles51.1 miles.  First week over 50 miles since November.  Felt good, hopefully this cold I woke up with on Sunday goes away fast.