Monday: 4 miles (9:10), 4 miles (8:59). Finally outside for the Brixx run.
Tuesday: 10 miles (9:00).
Wednesday: 2 miles (9:09), 5.38 miles (7:45), 2 miles (9:28). 2 Mile Warmup, 3@7:30's, 4:00 SLOW, 2@7:20-7:25. Was supposed to do another mile sub 7, but threw up twice at the end of the two miles at 7:20-7:25. I think I ate too close to the workout.
Thursday: 10 miles (9:18). Felt slow and sluggish.
Friday: 7 miles (9:21), 3 miles (9:15). Felt slow again.
Saturday: 10 miles (8:51). Hadn't felt the best the last few days and started my long run with a 3 mile warmup and then 6 mile progression from 8:45 to 8:30. Was supposed to be 14 mile progression, but after 6 miles I knew I wasn't going to make it 20 miles. So did one last easy mile and stopped it at 10 miles. Headache the remainder of the day.
Sunday: 15 miles (9:14). Wasn't sure how many miles I would get in. Started at 11 AM and it was feeling pretty good, cloudy skies and windy. However, about 6 miles in the sun started coming out and it went up to 70 degrees and I was getting more thirsty the last 5 miles. I could feel it in my lungs breathing in after 9 miles, so cancelled the plans for 20 miles. Settled for 15 miles for a decent week. At least I felt better today.
Total Miles: 72.4. Was expecting more miles and hopefully I'm not dumb enough to add another treadmill run tonight, but you never know.
Sunday, January 31, 2016
Thursday, January 28, 2016
January 18 - January 26 Training
Monday: 6 miles (9:07). Treadmill, cold out!
Tuesday: 10 miles (8:43). The week of the treadmill!
Wednesday: 8 miles (9:05).
Thursday: 3 miles (9:13), 3.67 miles (8:44), 3 miles (9:24). 3 Mile Warm Up, 8 x (1:30 on/2:30 off), 3 Mile Cool Down. Did the 8 fast intervals at speeds of 8.9 mph (1-4), 9.0 mph (5-6), 9.1 mph (7-8). Heart Rate max 175!
Friday: 8.33 miles (9:12). Treadmill.
Saturday: 5 miles (9:05), 5 miles (9:08). Treadmill.
Sunday: 18 miles (8:59). On treadmill watching New England at Denver.
Total Miles:70 miles. The entire week on the treadmill due to the snow!
Tuesday: 10 miles (8:43). The week of the treadmill!
Wednesday: 8 miles (9:05).
Thursday: 3 miles (9:13), 3.67 miles (8:44), 3 miles (9:24). 3 Mile Warm Up, 8 x (1:30 on/2:30 off), 3 Mile Cool Down. Did the 8 fast intervals at speeds of 8.9 mph (1-4), 9.0 mph (5-6), 9.1 mph (7-8). Heart Rate max 175!
Friday: 8.33 miles (9:12). Treadmill.
Saturday: 5 miles (9:05), 5 miles (9:08). Treadmill.
Sunday: 18 miles (8:59). On treadmill watching New England at Denver.
Total Miles:70 miles. The entire week on the treadmill due to the snow!
Sunday, January 17, 2016
January 11 - January 17 Training
Monday: 4 miles (8:52). Just some sore quads from the marathon, but not too bad.
Tuesday: 8 miles (8:55).
Wednesday: 8 miles (8:58).
Thursday: 8 miles (8:23). Progression from 9:00 to 7:50. Legs feel pretty good 4 days after the Disney marathon.
Friday: 6 miles (8:53). Run streak reached 365 days today!
Saturday: 15 miles (8:48). Good steady long run.
Sunday: 6 miles (9:05).
Total Miles: 55.0 miles. Pretty decent week following a Marathon at Disney World. Legs felt pretty good all week. Good, cool running weather.
Tuesday: 8 miles (8:55).
Wednesday: 8 miles (8:58).
Thursday: 8 miles (8:23). Progression from 9:00 to 7:50. Legs feel pretty good 4 days after the Disney marathon.
Friday: 6 miles (8:53). Run streak reached 365 days today!
Saturday: 15 miles (8:48). Good steady long run.
Sunday: 6 miles (9:05).
Total Miles: 55.0 miles. Pretty decent week following a Marathon at Disney World. Legs felt pretty good all week. Good, cool running weather.
Monday, January 11, 2016
January 4 - January 10 Training
Monday: 5 miles (8:58). Brixx. Getting cold out!
Tuesday: 3 miles (9:05), 8 miles (8:50). Treadmill!
Wednesday: 9 miles (8:17). Treadmill progression from 6.7 mph to 7.8 mph.
Thursday: 3 miles (8:57), 5 miles (9:24). Early morning treadmill run followed by an afternoon run in Florida after arriving to meet the HRC Disney Group.
Friday: 8 miles (8:44). 8x30s pickups during run.
Saturday: 3 miles (9:50). Taper time!
Sunday: 26.5 miles (9:10). Disney World Marathon in 4:02:58. Temps in the upper 60's with high humidity led to a difficult marathon. I knew by the second mile it was going to be a long day. Around mile 13, I decided that I would run non-stop through 20 miles and then would do some run/walk combination. By the time I finished 20 miles, I decided to walk 1 minute, run 4 minutes, walk 1 minute, and then run to finish the mile. Even with 2 minutes of walking per mile, the pace was still below 10:00 and was only 20-25 seconds slower than just running by this time. I'm seriously considering testing out the Galloway Run/Walk strategy but incorporating it at the beginning of the long run, not after I start to tire. Run Streak Day 360.
Total Miles: 70.5 miles. No real taper for the Disney World Marathon since it was a training run. Decent volume. Will drop some this next week as I will need some recovery from the marathon, but then the spring speed cycle will be starting!
Tuesday: 3 miles (9:05), 8 miles (8:50). Treadmill!
Wednesday: 9 miles (8:17). Treadmill progression from 6.7 mph to 7.8 mph.
Thursday: 3 miles (8:57), 5 miles (9:24). Early morning treadmill run followed by an afternoon run in Florida after arriving to meet the HRC Disney Group.
Friday: 8 miles (8:44). 8x30s pickups during run.
Saturday: 3 miles (9:50). Taper time!
Sunday: 26.5 miles (9:10). Disney World Marathon in 4:02:58. Temps in the upper 60's with high humidity led to a difficult marathon. I knew by the second mile it was going to be a long day. Around mile 13, I decided that I would run non-stop through 20 miles and then would do some run/walk combination. By the time I finished 20 miles, I decided to walk 1 minute, run 4 minutes, walk 1 minute, and then run to finish the mile. Even with 2 minutes of walking per mile, the pace was still below 10:00 and was only 20-25 seconds slower than just running by this time. I'm seriously considering testing out the Galloway Run/Walk strategy but incorporating it at the beginning of the long run, not after I start to tire. Run Streak Day 360.
Total Miles: 70.5 miles. No real taper for the Disney World Marathon since it was a training run. Decent volume. Will drop some this next week as I will need some recovery from the marathon, but then the spring speed cycle will be starting!
Monday, January 4, 2016
December 21 - January 3 Training
Monday, December 21 - 6.15 miles (9:08). Arrived in Rome, Italy today.
Tuesday, December 22 - 2 miles (9:20), 4 miles (8:08), 2 miles (9:59). 10 x (400m@7:00 pace + .15 miles easy).
Wednesday, December 23 - 6 miles (9:09).
Thursday, December 24 - 6 miles (9:09).
Friday, December 25 - 4 miles (9:00). Christmas Day in Rome.
Saturday, December 26 - 5 miles (8:58).
Sunday, December 27 - 11.5 miles (8:57), 5 miles (8:54). Tried to get a long run in, but ended up splitting it into two runs.
Monday, December 28 - 10 miles (9:14).
Tuesday, December 29 - 8.13 miles (8:55). Easy miles with pickups.
Wednesday, December 30 - 2 miles (9:21), 6 miles (7:50), 2 miles (9:45). 2 Mile warm up, 8 x (800m@ sub 7:15 to sub 7:00 pace + 400m easy), 2 Mile Cool Down.
Thursday, December 31 - 6 miles (8:50).
Friday, January 1 - 1.5 miles (11:20). Short, quick jog before starting the 20 hour travel day from Rome to Hendersonville.
Saturday, January 2 - 10 miles (8:43). Easy 10 with 10x30s pickups.
Sunday, January 3 - 19 miles (8:41). Was hoping to run the second half faster, but I was running out of gas. Had no gels to take.
Total: 51.7 miles (Dec 21-Dec 27), 64.7 miles (Dec 28-Jan 3).
Tuesday, December 22 - 2 miles (9:20), 4 miles (8:08), 2 miles (9:59). 10 x (400m@7:00 pace + .15 miles easy).
Wednesday, December 23 - 6 miles (9:09).
Thursday, December 24 - 6 miles (9:09).
Friday, December 25 - 4 miles (9:00). Christmas Day in Rome.
Saturday, December 26 - 5 miles (8:58).
Sunday, December 27 - 11.5 miles (8:57), 5 miles (8:54). Tried to get a long run in, but ended up splitting it into two runs.
Monday, December 28 - 10 miles (9:14).
Tuesday, December 29 - 8.13 miles (8:55). Easy miles with pickups.
Wednesday, December 30 - 2 miles (9:21), 6 miles (7:50), 2 miles (9:45). 2 Mile warm up, 8 x (800m@ sub 7:15 to sub 7:00 pace + 400m easy), 2 Mile Cool Down.
Thursday, December 31 - 6 miles (8:50).
Friday, January 1 - 1.5 miles (11:20). Short, quick jog before starting the 20 hour travel day from Rome to Hendersonville.
Saturday, January 2 - 10 miles (8:43). Easy 10 with 10x30s pickups.
Sunday, January 3 - 19 miles (8:41). Was hoping to run the second half faster, but I was running out of gas. Had no gels to take.
Total: 51.7 miles (Dec 21-Dec 27), 64.7 miles (Dec 28-Jan 3).
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