Monday: 7 miles (9:21), 5 miles (9:15). About a 1 hour break between runs. Brixx night.
Tuesday: 2 miles (9:36), 10 miles (7:54), 1 mile (9:51). 2 Mile Warmup, 10 x (1/2@8:05 + 1/2@7:45). Took me about 1.5-2 miles to get into the faster pace and by the second half most of the slower intervals were under 8:00. Really good run considering I had run 42 miles the previous 3 days, so it was not done with fresh legs.
Wednesday: 10 miles (9:22). Treadmill due to rain and cold. Didn't feel soreness from yesterday's hard run, so that is a good sign that legs are recovering quickly.
Thursday: 10 miles (9:36). At least I was able to get outside for this run. 40 degrees didn't feel too bad out there, just a few sprinkles.
Friday: 3 miles (9:23), 5.18 miles (7:44), 2 miles (8:57). 3 Mile Warmup, 20 x (1:00@7:15 + 1:00@7:45), 2 Mile Cooldown. On the intervals, it took me about 5-6 to consistently be able to hit the 7:15 pace or lower, but then I got faster as I went further into the workouts. Last six fast intervals at 6:42, 6:52, 6:54, 6:49, 6:39, 6:38 and the slower intervals were closer to 8:30. Cooldown was going nice and easy until I ran into Dolan and finished the second cooldown mile at 8:37.
Saturday: 20 miles (8:34). Started with a progression towards my 3:35 BQ pace of 8:05-8:10, but started to struggle after 13 miles with a reverse progression. Ran faster than I should have considering I was coming off hard workout yesterday and Tuesday.
Sunday: 6 miles (9:25), 4.11 miles (9:37). Woke up at 5:30 and decided to go join the Starbucks 6@6 group. A rare early run for me. 40 degrees wasn't too bad out there. Today's weigh in has me at 2 pounds below my BQ weight. Hoping to lose 4-5 more pounds before Paris so I can go in as a lean, clean, fighting machine. Very easy second run later in the morning.
Total Miles: 85.3. A strong week with two good workouts on Tuesday and Friday. Ran a bit too fast on the long run Sunday and ended the week with 85.3 miles, which is the second most I have ever logged in one week. The only time I logged more was when I ran the Tunnel Hill 50 miler and ran 9 miles the day after to get my first ever 100 mile week. So training wise, the was the most training miles ever in one week.
This next Saturday is the Tom King Half Marathon. It's hard to know exactly where I am at condition wise. I feel I'm not quite in PR shape, but should have a shot at getting under 1:40, which I have only done twice. The key is to keep some control on the first half and then hammer down the second half and get back to my old racing ways of negative splits. We'll know in 6 days.
Sunday, February 28, 2016
Sunday, February 21, 2016
February 15 - February 21 Training
Monday: 10 miles (9:08). Treadmill run as it was raining all day. I think only Scott and Spencer braved the rains at Brixx.
Tuesday: 2 miles (9:09), 5 miles (8:00), 2 miles (9:35). 2 Mile warmup, 16 x (400m@9.0 mph + 100m@4.5 mph). 9.0 mph on the treadmill is a pace of 6:40. So those were some intense intervals. This workout was meant for the track, but rain and 40 degrees didn't sound fun.
Wednesday: 11 miles (9:30). Finally back outdoors! Legs felt pretty good and didn't show any signs of stress from yesterday's 6:40 paced intervals on the treadmill.
Thursday: 3 miles (9:18), 3.2 miles (9:30), 3 miles (9:35). 3 Mile Warmup, 8 x (.1 mile FAST + .3 miles SLOW), 3 Mile Cooldown. Averaged 5:40 pace on the fast .1 mile intervals with the last one at 5:16 pace. My fastest ever recorded interval.
Friday: 11.2 miles (9:27). Today my run streak reached 400 days. I ran 11.2 miles so the 400 day total would be exactly 3600 miles, which is exactly 9 miles per day. It was good to run into Dolan at the beginning of the run and we ran a couple loops together around Drakes Creek Park.
Saturday: 18 miles (8:42). The initial plan was to do a 2 mile warmup, then 14 miles from 8:15 to 8:00, and a 2 mile cool down. When I started the middle 14 miles, I was able to start at 8:16, but then felt myself slowing some and I didn't want to force it. By miles 5,6,7, I was able to get back under 8:15, but then at the halfway point, my legs just felt tired and heavy. So it was 8:30's for a while before slowing more on the 13th and 14th of the middle 14 miles. Not a bad long run on pretty tired legs.
Sunday: 6 miles (9:37), 6 miles (9:27). Two very easy 6 mile runs today to get my first 80 mile week for 2016.
Total Miles: 80.4. Solid week of training to get my first 80 mile week of the year. Had some tough workouts and some tough ones coming next week to get ready for Tom King Half and the Paris Marathon.
Tuesday: 2 miles (9:09), 5 miles (8:00), 2 miles (9:35). 2 Mile warmup, 16 x (400m@9.0 mph + 100m@4.5 mph). 9.0 mph on the treadmill is a pace of 6:40. So those were some intense intervals. This workout was meant for the track, but rain and 40 degrees didn't sound fun.
Wednesday: 11 miles (9:30). Finally back outdoors! Legs felt pretty good and didn't show any signs of stress from yesterday's 6:40 paced intervals on the treadmill.
Thursday: 3 miles (9:18), 3.2 miles (9:30), 3 miles (9:35). 3 Mile Warmup, 8 x (.1 mile FAST + .3 miles SLOW), 3 Mile Cooldown. Averaged 5:40 pace on the fast .1 mile intervals with the last one at 5:16 pace. My fastest ever recorded interval.
Friday: 11.2 miles (9:27). Today my run streak reached 400 days. I ran 11.2 miles so the 400 day total would be exactly 3600 miles, which is exactly 9 miles per day. It was good to run into Dolan at the beginning of the run and we ran a couple loops together around Drakes Creek Park.
Saturday: 18 miles (8:42). The initial plan was to do a 2 mile warmup, then 14 miles from 8:15 to 8:00, and a 2 mile cool down. When I started the middle 14 miles, I was able to start at 8:16, but then felt myself slowing some and I didn't want to force it. By miles 5,6,7, I was able to get back under 8:15, but then at the halfway point, my legs just felt tired and heavy. So it was 8:30's for a while before slowing more on the 13th and 14th of the middle 14 miles. Not a bad long run on pretty tired legs.
Sunday: 6 miles (9:37), 6 miles (9:27). Two very easy 6 mile runs today to get my first 80 mile week for 2016.
Total Miles: 80.4. Solid week of training to get my first 80 mile week of the year. Had some tough workouts and some tough ones coming next week to get ready for Tom King Half and the Paris Marathon.
Monday, February 15, 2016
February 8 - February 14 Training
Monday: 5 miles (9:16), 5 miles (9:23). First 5 on the treadmill and then 5 miles in the snow at Brixx.
Tuesday: 3 miles (9:21), 5.25 miles (8:00), 2 miles (10:00). 3 mile warmup, 6 x (1000m@8.6 mph + 400m@5.7 mph), 2 mile cooldown. I was pretty exhaused after this interval work on the treadmill.
Wednesday: 10 miles (9:05). Treadmill again during a cold week.
Thursday: 4 miles (9:51), 4 miles (9:13). First run was outdoors. I just felt so stiff in the cold and it was only upper 30's.
Friday: 5 miles (9:08).
Saturday: 17 miles (8:07). I had intended to run the Hot Chocolate 15K. But when I woke up at the hotel downtown and saw the upper teens temperatures with northerly winds putting the windchill in single digits, I had no desire to go out there. I would have completely overdressed and had no enjoyment running. So I timed my run on the treadmill while the Olympic Trials was on TV. I find running while watching a marathon very motivating. After a 3 mile warmup, I ran 11 miles at 8.0 mph, which is a 7:30 pace. That is my fastest ever 11 mile section. I had thought about running 2.1 more to make it a half marathon at 7:30 pace, but that was off plan and should be saved for 3 weeks at Tom King.
Sunday: 5 miles (9:25), 8 miles (9:18). Second run was 8 miles watching the end of the PGA Tournament on TV. Mickelson missed the putt to go into a playoff.
Total Miles: 73.2. This was a solid week with two really good workouts. Although I feel a little wimpy skipping the Hot Chocolate 15K because of the cold, I ended up with one of my best ever training runs. 11 miles at 7:30 is definitely the fastest I have ever run 11 miles. With 7 weeks to the Paris Marathon, I feel things are starting to go well.
Tuesday: 3 miles (9:21), 5.25 miles (8:00), 2 miles (10:00). 3 mile warmup, 6 x (1000m@8.6 mph + 400m@5.7 mph), 2 mile cooldown. I was pretty exhaused after this interval work on the treadmill.
Wednesday: 10 miles (9:05). Treadmill again during a cold week.
Thursday: 4 miles (9:51), 4 miles (9:13). First run was outdoors. I just felt so stiff in the cold and it was only upper 30's.
Friday: 5 miles (9:08).
Saturday: 17 miles (8:07). I had intended to run the Hot Chocolate 15K. But when I woke up at the hotel downtown and saw the upper teens temperatures with northerly winds putting the windchill in single digits, I had no desire to go out there. I would have completely overdressed and had no enjoyment running. So I timed my run on the treadmill while the Olympic Trials was on TV. I find running while watching a marathon very motivating. After a 3 mile warmup, I ran 11 miles at 8.0 mph, which is a 7:30 pace. That is my fastest ever 11 mile section. I had thought about running 2.1 more to make it a half marathon at 7:30 pace, but that was off plan and should be saved for 3 weeks at Tom King.
Sunday: 5 miles (9:25), 8 miles (9:18). Second run was 8 miles watching the end of the PGA Tournament on TV. Mickelson missed the putt to go into a playoff.
Total Miles: 73.2. This was a solid week with two really good workouts. Although I feel a little wimpy skipping the Hot Chocolate 15K because of the cold, I ended up with one of my best ever training runs. 11 miles at 7:30 is definitely the fastest I have ever run 11 miles. With 7 weeks to the Paris Marathon, I feel things are starting to go well.
Sunday, February 7, 2016
February 1 - February 7 Training
Monday: 6 miles (9:33). Brixx run. Trying to run the easy runs SLOWER!
Tuesday: 10 miles (9:34). With pickups.
Wednesday: 3 miles(9:25), 5.04 miles (8:50), 2 miles(10:20). 8 x Bison Way Hill Repeats, 6 up, 2 down. It's a deceiving 3/10 of a mile hill up Bison Way. I was hitting the uphills around 2:10 (7:15 pace) and ran the last one at 2:05 (7:00 pace) before doing the two downhills in 2:02 (6:50). I should be doing the downhills faster.
Thursday: 10 miles (9:22). Treadmill. Didn't feel like going out in the cold.
Friday: 3 miles (9:17), 4.4 miles (9:44).
Saturday: 2 miles (9:03), 13.11 miles (8:04), 2 miles (9:57). Originally I was going to run the Frostbite Half Marathon, but didn't sleep well Friday night downtown at the Omni and just decided to go home, rest more, and run it at DCP. Wanted to run a little faster, but just couldn't find the sub 8:00 gear. But 1:45:33 is not bad for a training run half marathon.
Sunday: 10 miles (9:31), 4.51 miles (9:15). Ran super easy. Added a second run to get the weekly volume over 75 miles.
Total Miles: 75.1 miles. As you can see, I ran the easy runs much slower this week. It's so easy to get caught up running the easy runs too close to marathon pace, but I put the brakes on the easy runs this week and my legs felt fresh all week. Even on Sunday after a decent half marathon on Saturday, legs felt really good. Run streak has reached 388 days.
Next Saturday I am running the Hot Chocolate 15K. This will be my first all out race in quite some time.
Tuesday: 10 miles (9:34). With pickups.
Wednesday: 3 miles(9:25), 5.04 miles (8:50), 2 miles(10:20). 8 x Bison Way Hill Repeats, 6 up, 2 down. It's a deceiving 3/10 of a mile hill up Bison Way. I was hitting the uphills around 2:10 (7:15 pace) and ran the last one at 2:05 (7:00 pace) before doing the two downhills in 2:02 (6:50). I should be doing the downhills faster.
Thursday: 10 miles (9:22). Treadmill. Didn't feel like going out in the cold.
Friday: 3 miles (9:17), 4.4 miles (9:44).
Saturday: 2 miles (9:03), 13.11 miles (8:04), 2 miles (9:57). Originally I was going to run the Frostbite Half Marathon, but didn't sleep well Friday night downtown at the Omni and just decided to go home, rest more, and run it at DCP. Wanted to run a little faster, but just couldn't find the sub 8:00 gear. But 1:45:33 is not bad for a training run half marathon.
Sunday: 10 miles (9:31), 4.51 miles (9:15). Ran super easy. Added a second run to get the weekly volume over 75 miles.
Total Miles: 75.1 miles. As you can see, I ran the easy runs much slower this week. It's so easy to get caught up running the easy runs too close to marathon pace, but I put the brakes on the easy runs this week and my legs felt fresh all week. Even on Sunday after a decent half marathon on Saturday, legs felt really good. Run streak has reached 388 days.
Next Saturday I am running the Hot Chocolate 15K. This will be my first all out race in quite some time.
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