May 25 - May 31 Training

Monday: 2 miles (9:26), 15K (7:40), 4 miles (9:00), 3 miles (9:02).  Ran a 2 mile warmup before the Hendersonville Classic 15K, which I finished in 1:10:40.  Course measured short by .1 miles.  The rain poored down about 10 minutes before the start and it rained most of the race.  This actually helped cool it down, otherwise I would have run slower.  The 7:40 pace felt pretty good.  Ran a recovery run of 4 miles in the afternoon and then ran 3 miles with Max for the Brixx run.  18.2 miles is a lot for a Monday.
Tuesday: 3 miles (9:47), 5 miles (9:29), .32 miles (10:05).
Wednesday: 3 miles (9:26), 4.01 miles(9:25), 3 miles (9:30).  Went to do the afternoon 7 mile run at the Library to DCP, but there was some flooding under the bridge to DCP.  Probably could have run through it, but decided to turn back and do the hill blasts.  Finished the run with 3 miles at Station Camp.  Was originally planning to do 8 hill blasts, but only did 6 as I wasn't feeling I could attack them 100%, still feeling some soreness from the race on Monday.
Thursday: 3 miles (9:08), 2.47 miles (8:04), 2.03 miles (9:09).  3 miles warm up, then 4 x Hill Repeats .3 miles up Bison Way, jog back down.  2 mile cooldown.  The paces on the 4 repeats up Bison Way were 7:02, 7:10, 7:13, 7:06.  That's the best I've ever done on the Bison Way hill repeats.
Friday: 3 miles (9:47), 4 miles (9:35).  Supposed to go nice and slow today.
Saturday: 16 miles (8:56), 4 miles (9:40).  A decent long run on Saturday morning starting at 4:40 AM and getting in over 8 miles before meeting up with HRC at 6 AM.  Ran an easy recovery run int he afternoon.
Sunday: 6 miles (9:03), 3 miles (9:22).  Ran the 6@6 with HRC from the Indian Lake Starbucks. Max paced us to a decent run.

Total miles:  80.2 miles (9:02).  Shouldn't have been running this many miles, but adding the extra easy runs upped the mileage some.  But my legs feel really good at the end of the week.

May 18 - May 24 Training

Monday: 4 miles (9:15), 4 miles (9:02).
Tuesday: 8 miles (9:28).   8 Hill Blasts of 10-12 seconds each.
Wednesday: 4 miles (9:25), 5 miles (9:11).
Thursday: 3 miles (9:39), 9 miles (8:34).  Ran the Boomer route with Max.  Last two miles down Saundersville Road in 7:22, 7:16.  Unseasonably cool made for a good run.
Friday: 3 miles (9:37), 6.22 miles (9:11).  Nice easy 10K in the evening.
Saturday: 8 miles (8:54), 4 miles (9:16).  HRC Group run on Saturday morning.  This makes 4 days in a row starting a run before 6 AM. That is a record for sure.  Am I becoming a morning runner?
Sunday: 6 miles (8:49). First time to run with the HRC group's 6@6 on Sunday from the Indian Lake Starbucks.  Nice route, will have to run this some more.

Total Miles:  65.3 miles.  Ran a lot more miles than was planned, but I added second runs to most days at a very easy pace.  I'm feeling 100% healthy and the body responded well to the hill blasts and the Boomer Route hills.  Monday morning the Hendersonville Classic 15K.

May 11 - May 17 Training

Monday: 4 miles (9:35), 3 miles (9:15).
Tuesday: 7 miles (9:17).  Included 6 10 second hill blasts.
Wednesday:  2 miles (9:21), 4 miles (8:11), 1 mile (9:22).  After a 2 mile warm up, 8 x (400m@1:45 + 400m jog) at the HHS Track.
Thursday: 8 miles (9:23).
Friday: 5 miles (9:20).  Included 4 30-second strides.
Saturday: 1 mile (9:29), 6.2 miles (7:55), 4 miles (9:13). Ran the Go Johnny Go 10K in Lebanon in a time of 48:59.  Course measured 6.3-6.31, which means I really ran around a 7:46 pace.  It was a tough hilly course.  The wheels fell off on the 3rd mile with a 108 foot elevation gain.  But it was good enough for the age group win and my first ever cash prize.  Woo Hoo!
Sunday: 6 miles (9:26), 4 miles (9:30).  My running streak reached 122 days, which beats my previous longest streak of 121 days (2/21/2014-6/21/2014).  I was averaging 8.6 miles before starting the Boston taper and mileage has dropped since then.




Total miles: 55.2.  Should start increasing the weekly miles now that I've had a 4 weeks to recover from the Boston Marathon.  Feeling like I am finally 100% healthy this year.  Have a 15K race set for Memorial Day which will be tough due to the warm humid weather that will most likely be present.  After that, a half marathon in Chicago on June 6th. 

May 4 - May 10 Training

Monday: 5 miles (9:10).  Brixx run.
Tuesday: 6 miles (9:22).  Hill blasts.
Wednesday: 4 miles (9:22), 2 miles (9:01).  Second run was to test out my new Newton Distance Elite.  They felt pretty good.
Thursday: 6.93 miles (8:46), 1.58 miles (9:21).  Medium paced effort on the Boomer Route in 85 degree temperatures.  Got sick at the top of Saundersville Road, stopped and walked some and then jogged the last 1.58 miles back to Station Camp.  It's going to be a long summer of training in the heat.
Friday: 6 miles (9:17).
Saturday: 6 miles (9:10).  Ran at 3:30 in the afternoon when it was 86.  I was intending to run 12 miles, but the heat started getting to me after a few miles, so I moved the 12 mile run to Sunday.
Sunday: 12 miles (9:22). I managed to get an early 6:40 AM start, but it was pretty humid and already up to 70 degrees when I finished. 

Total miles:  49.5 miles. Overall, a pretty warm week for early May.  I went over the 1000 mile mark for 2015 on Sunday and am 7 days away from beating my longest run streak of 121 days.  Going to be heading to the Go Johnny Go 10K next Saturday in Lebanon, TN.

April 27 - May 3 Training

Monday: 4 miles (9:29).  Brixx Run.
Tuesday: 5 miles (9:15).
Wednesday: 4 miles (9:18).
Thursday: 8 miles (8:47).  1 Easy, 6@8:30-8:45, 1 Easy.  Felt pretty easy.
Friday: 3 miles (9:22).
Saturday: 10 miles (9:05).  Shortest weekend long run since Jan 3-4. 
Sunday:4 miles (9:25).

Total Miles:  38 miles.  A bit of a reduction this week to allow the body to recover from last week's Boston Marathon and Country Music Half Marathon.  I find that one of the toughest times during the training cycle is reducing your miles after you get motivated from a big race.  I came back from Boston hungry and extremely motivated, but it's time to take it easy and keep the easy runs easy when you are tempted to run them all so fast.  This is why I don't self-coach, I would have been running long and hard this week.