June 22 - June 28 Training

Monday: 4 miles (9:47), 6 miles (9:22).
Tuesday: 9.5 miles (8:39). Due to the temperatures outside, ran the tempo run on the treadmill.  2 mile warmup, 2 miles @ sub 7:30, 1/2 mile easy, 1 mile @ sub 7:15, 1/2 mile easy, 1/2 mile @ sub 7:00, 1/4 mile easy, 1/2 mile @ sub 7:00, 1/4 mile easy, 2 mile cool down.



Wednesday: 10 miles (9:31).
Thursday: 3 miles (9:47), 5 miles (9:26).
Friday: 4.2 miles (9:35), 5 miles (9:26).
Saturday: 8.6 miles (8:57).  3 mile warmup, 4 x (.3 miles hard up Bison way + .3 miles easy down Bison Way), 2 x (.3 miles easy up Bison way + .3 miles hard down Bison Way), 2 mile cool down.  Set PR's on Bison Way with the uphill at 2:00 (6:48 pace) and downhill at 1:52 (6:01 pace).
Sunday: 18 miles (8:44). Super weather this morning, started at 4:19 AM!  Fast finish the last 3 miles at 7:50, 7:49, 7:39.

On Saturday, my run streak matched Rodney Bice's 163 day streak and I set it up so it exactly tied Rodney's 1406.6 mile total for the same streak.  But Sunday it went to 164.

Total miles: 73.3 miles.  A good solid week of training with a really good long run on Sunday. 

June 15 - June 21 Training

Monday: 3 miles (9:36), 5.01 miles (9:32).
Tuesday: 3 miles (9:28), 5.01 miles (9:24). 10x Hill Blasts on the second run.
Wednesday: 2 miles (9:08), 6.5 miles (8:00), 1 miles (9:58); 3 miles (9:26). Morning - 2 mile warm up, 4 miles @7:30-7:40, 1/2 mile jog, 4 x (400m sub 1:45 + 400m jog), 1 mile cool down.  Ran the track workout at HHS.  Still miserable out even at 6 AM! Evening - Easy 4.
Thursday: 6 miles (9:44).  Legs were stiff Thursday morning, no speed.
Friday: 4 miles (9:41), 4 miles (9:23).
Saturday: 16 miles (9:25).  Didn't get started until 10:25 AM due to the weather.  Felt good the first 10-12 miles, but then it started warming up and got tougher.
Sunday: 6 miles (9:21), 4.3 miles (9:34).

Total Miles: 71.8 Miles.  It's warming up outside, so training is getting tougher.  Had a good track workout this week, so that was encouraging.  Training will continue to get tougher as the Berlin Marathon training starts to develop.  4 weeks until the Napa to Sonoma half marathon.

June 8 - June 14 Training

Monday: 3 miles (9:40), 4.3 miles (9:19).
Tuesday: 10 miles (9:40).  Very hot run in the afternoon heat.
Wednesday: 8 miles (9:25), 2 miles (9:48).  9 hill blasts on the 8 mile run.  Way too hot in the afternoon on the second run, so I cut it short.
Thursday: 6 miles (9:29).
Friday: 6.3 miles (8:51). 2 Mile Warmup, 4 x (3:00@7:30-7:40 + 1:30 easy), 4 x (1:00 hard + 1:00 easy), 1 Mile Cooldown.
Saturday: 7 miles (9:03), 6 miles 9:21.
Sunday: 12 miles (9:07), 6 miles (9:19), 2.16 miles (9:33).  Intended to do an 18 mile run this morning, but was feeling pretty tired after 12 miles.  Went out a few hours later to finish when it was very hot!




Total miles: 72.8 miles. A good solid week of training. Weather is heating up, so I am going to need to start running the workouts early in the morning or late in the evening and not at my usual 4:15 PM run time.  The run streak has reached 150 days!

June 1 - June 8 Training

Monday: 3 miles (9:19), 5 miles (9:12).
Tuesday: 3 miles (9:19), 6.5 miles (9:17).  8 x Hill Blasts on the second run.
Wednesday: 10 miles (8:38).  3 miles @9:00-9:05, 3 miles @ 8:30-8:35, 3 miles @ 8:00-8:01, 1 mile easy. Ran with Max.
Thursday: 6 miles (9:17).  Chicago Lake Front.
Friday: 4 miles (9:44).  Super easy taper run for tomorrow's Half Marathon.
Saturday: 1 mile (9:21), 13.1 miles (7:35), .5 mile (9:47).  Chicago Volition Half Marathon in 1:39:20. Finished 2nd out of 17 in the M50-54 Age Group.  Perfect temperatures in the mid 50's while my friends back in Tennessee were suffering in the heat at the Franklin Half.  Mile markers were really off on this race.  I hit mile marker one 30 seconds after my Garmin already clicked off the first mile.  That frustrated me and took away my hopes of a PR.  But I kept a pretty steady effort the entire way. The last 6 miles were into the wind and I lost some pace, but only missed the PR by 35 seconds.  Hoping Napa to Sonoma Half next month gets me the PR.
Sunday: 4.35 miles (9:27). Carmen and I walked down to the Chicago Lake Front for an early morning run before heading back to Nashville in the afternoon.  It was HOT when we got home.

Total miles: 56.5 miles.  A dip in miles from last week, but that was to make sure I was well rested for the Chicago Half Marathon.  That was my second best half marathon and one of my best tempo runs at that distance.  Getting some confidence going into the Berlin Marathon training cycle.