Monday: 3 miles (9:47), 3 miles (9:22). Woke up with a pretty sore left groin and sore spot in the back.
Tuesday: 2 miles (9:33), 4.8 miles (8:50), 2 miles (9:41). 2 Mile Warm Up, 7 x Hill Repeats on Bison Way, Cool Down.
Wednesday: 10 miles (8:40). Progression on the treadmill from 6.6 mph (9:05) to 7.3 mph (8:13).
Thursday: 6 miles (9:13).
Friday: 3 miles (9:13).
Saturday: 10 miles (7:33). This tied for my 9th fastest paced run ever only to be beat by 7 races and a track workout from the first 8 months of 2014. Wasn't planning on a progression but it worked into one with splits of 8:14, 7:48, 7:54, 7:56, 7:34, 7:26, 7:18, 7:03, 6:57.
Sunday: 3 miles (9:13). Quick treadmill run before getting ready to leave for Rome, Italy.
Total Miles: 46.8 miles. Not the volume I was wanting, but I was just too busy on Saturday to get the 20 miler in. Could have started early but it was freezing out. But Saturday's run has given me some confidence heading into 2016. In better shape than I thought.
Sunday, December 20, 2015
Sunday, December 13, 2015
December 7 - December 13 Training
Monday:5.5 miles (8:49). Brixx Run.
Tuesday:10 miles (8:29). 2 Mile Warmup, 6 Miles @ 8:15, 2 Mile Cooldown. Tempo run felt pretty good. Over 3000 miles for 2015!
Wednesday: 10 miles (8:54).
Thursday: 4.5 miles (9:27).
Friday: 2 miles (9:59). Woke up with a sore back.
Saturday: 13.1 miles (9:06). Initial plan was to run the Rocket City Marathon. But I woke up and pretty much decided to just run half of it with the temperature being 63 when I woke up. Normally the low is upper 30's. Felt OK on the first mile, but it was so warm on mile 2 I was already drenched, so that is when the decision was final to just stop at the half way point, which is conveniently located next to the hotel.
Sunday: 5 miles (9:28).
Total Miles: 50.1. Was supposed to be a larger volume week, but switching from the full to half marathon on Saturday reduced the miles for the week.
Tuesday:10 miles (8:29). 2 Mile Warmup, 6 Miles @ 8:15, 2 Mile Cooldown. Tempo run felt pretty good. Over 3000 miles for 2015!
Wednesday: 10 miles (8:54).
Thursday: 4.5 miles (9:27).
Friday: 2 miles (9:59). Woke up with a sore back.
Saturday: 13.1 miles (9:06). Initial plan was to run the Rocket City Marathon. But I woke up and pretty much decided to just run half of it with the temperature being 63 when I woke up. Normally the low is upper 30's. Felt OK on the first mile, but it was so warm on mile 2 I was already drenched, so that is when the decision was final to just stop at the half way point, which is conveniently located next to the hotel.
Sunday: 5 miles (9:28).
Total Miles: 50.1. Was supposed to be a larger volume week, but switching from the full to half marathon on Saturday reduced the miles for the week.
Sunday, December 6, 2015
November 30 - December 6 Training
Monday: 3 miles (8:56), 5 miles (9:17).
Tuesday: 10 miles (8:38).
Wednesday: 6 miles (8:52).
Thursday: 1.5 miles (8:54), 4 miles (8:20), 3.5 miles (8:59). Warm-up, 8 x (400m@6:50-7:00 pace + 400m jog), Cool down.
Friday: 6 miles (9:08).
Saturday: 18 miles (9:11). Started from the Library and did the Boomer with a loop around SCHS, then to DCP. No fuel during the run and it caught up with me after 13 miles as I slowed the last 5. Boomer was tough.
Sunday: 4 miles (9:23). Legs felt achy from yesterday's run.
Total Miles: 61 miles. Off to Huntsville, Alabama, this next Friday to run Saturday's Rocket City Marathon as a training run. It looks like it will be warm, so going to have to run it relatively slow.
Tuesday: 10 miles (8:38).
Wednesday: 6 miles (8:52).
Thursday: 1.5 miles (8:54), 4 miles (8:20), 3.5 miles (8:59). Warm-up, 8 x (400m@6:50-7:00 pace + 400m jog), Cool down.
Friday: 6 miles (9:08).
Saturday: 18 miles (9:11). Started from the Library and did the Boomer with a loop around SCHS, then to DCP. No fuel during the run and it caught up with me after 13 miles as I slowed the last 5. Boomer was tough.
Sunday: 4 miles (9:23). Legs felt achy from yesterday's run.
Total Miles: 61 miles. Off to Huntsville, Alabama, this next Friday to run Saturday's Rocket City Marathon as a training run. It looks like it will be warm, so going to have to run it relatively slow.
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