Monday: 6 miles (9:10), 3 miles (9:13). Finally getting close to getting rid of this cold. I'm at about 90%, some small amount of congestion. Ran 6 miles on the treadmill from 6.3 to 6.8 mph and then after about 20 minutes, ran 3 miles. Joined the Brixx group for a glass of wine, there were some who braved the cold outside.
Tuesday: 11 miles (8:49). Another treadmill day. 3 Mile Warmup, 3 x (1.5 miles @ 7.6 mph (7:53) + 1/2 mile @ 6.3 mph (9:31), 2 Mile Cooldown. Tempo intervals felt pretty good.
Wednesday: 10 miles (8:49). Mild temps out there this afternoon.
Thursday: 3 miles (8:58), 4 miles (8:14), 3 miles (9:05). 3 Mile warmup, 8 x (2:00 on/off), 3 Mile Cooldown. Averaged 6:53 on the fast 2:00 intervals. A month ago I ran the same workout with 6 repeats and they averaged 7:09. So a good improvement in 31 days.
Friday: 7 miles (9:18). Very easy run to rest up for the Saturday long run. Went over 3000 miles for 2016.
Saturday: 16 miles (8:45). A good quality long run progression on Saturday in the mid 50's mist and light rain. 4@9:10, 4@8:55, 4@8:40, 4@8:25.
Sunday: 7.21 miles (9:28). Could feel a little soreness from yesterday's long run and the higher mileage this week, so kept it very easy.
Total Miles: 70.2 miles. First 70+ mile week since July. So that is good to start getting the volume up with 4 months until London.
Sunday, December 25, 2016
Monday, December 19, 2016
December 12 - December 18 Training
Monday: 2 miles (10:13), 2 miles (10:29). Stayed in bed most of the day nursing a cold. But it's going to take more than a cold to stop the run streak, now on day 697. Probably shouldn't have gone to Brixx feeling miserable, but I did anyway for a second two mile run.
Tuesday: 2 miles (9:31), 3 miles (9:05), 2 miles (9:47). 2 Mile Warmup on the HHS Track followed by 12 x 200m on/off with a 2 Mile Cooldown. The goal on the fast 200m's was to be under 50 seconds. I averaged just under 46.5 seconds per 200m and had an average pace of 6:11. This is the first time I have done 200m intervals. They are fun because they are short!
Wednesday: 5 miles (9:15). Still nursing a cold, so ran indoors on the treadmill.
Thursday: 5 miles (9:15). Very cold outside! It would have bee nice to be feeling better and get outside when my run streak reached 700 days today, but indoors with Dayquil.
Friday: 6 miles (9:28). It was nice to get outside.
Saturday: 3 miles (9:31). Busy day with a 2 hour flight delay to Minneapolis. Just ran 3 miles on the JW Marriott Treadmill after some Mall of America shopping.
Sunday: 2 miles (9:31). Quick treadmill run before my brother came up to head to the Vikings game. It was -24 outside!
Total Miles: 32 miles. A low volume week due to having a cold the entire week plus a travel weekend to Minnesota. Not quite back at 100% strength on Monday morning, but I should rebound with a 65-70 mile week if all goes as planned.
Tuesday: 2 miles (9:31), 3 miles (9:05), 2 miles (9:47). 2 Mile Warmup on the HHS Track followed by 12 x 200m on/off with a 2 Mile Cooldown. The goal on the fast 200m's was to be under 50 seconds. I averaged just under 46.5 seconds per 200m and had an average pace of 6:11. This is the first time I have done 200m intervals. They are fun because they are short!
Wednesday: 5 miles (9:15). Still nursing a cold, so ran indoors on the treadmill.
Thursday: 5 miles (9:15). Very cold outside! It would have bee nice to be feeling better and get outside when my run streak reached 700 days today, but indoors with Dayquil.
Friday: 6 miles (9:28). It was nice to get outside.
Saturday: 3 miles (9:31). Busy day with a 2 hour flight delay to Minneapolis. Just ran 3 miles on the JW Marriott Treadmill after some Mall of America shopping.
Sunday: 2 miles (9:31). Quick treadmill run before my brother came up to head to the Vikings game. It was -24 outside!
Total Miles: 32 miles. A low volume week due to having a cold the entire week plus a travel weekend to Minnesota. Not quite back at 100% strength on Monday morning, but I should rebound with a 65-70 mile week if all goes as planned.
Monday, December 12, 2016
December 5 - December 11 Training
Monday: 5.21 miles (8:51), 5.86 miles (9:12). First run a bit faster at DCP before heading to the second run at Brixx.
Tuesday: 2 miles (8:58), 5 miles (8:20), 3.11 miles (9:24). After a 2 mile warmup at DCP, I headed to the HHS Track for 4 x (1mile @ temp + 400m jog). The mile splits were 7:47, 7:44, 7:42, 7:40, so that felt pretty good. Ran a 5K cooldown at the Streets of Indian Lake. 4th straight day of 10+ miles.
Wednesday: 7 miles. Forgot the GPS again, so I ran the same 7 mile route that I ran on Wednesday and Friday of last week. I am finding the easy runs are more enjoyable without the GPS since you don't feel pressure to run a certain pace. Probably 10 minute miles, but that's OK!
Thursday: 2 miles (9:24), 6 miles (7:56), 1 mile (9:54). Started with a 2 mile warmup at Drakes Creek Park and then went to the HHS Track and ran 12 x (400m on/off). My goal was to keep the overall average pace around 8:00 and I was able to do that. 1 Mile Cooldown. My training plan called for an easy 8 mile with some strides, but since I decided to cancel the Rocket City Marathon on Saturday, I went for a solid tempo run since I don't need to ease off for the marathon. Sorry coach, that's what happens when I get OVER motivated.
Friday: 4 miles (9:38), 6 miles (9:21). With it being 32 degrees out, I decided to split today's running into two runs. Ran 4 miles at lunch and took it very easy after the tempo run on the track yesterday. Felt a little more loosened up on the second run, which was slightly faster and 4 degrees warmer at 36. It didn't feel too bad outside today because there was very little wind.
Saturday: 2 miles (9:49), 6 miles (8:37). Just wanted some easy miles with a little turnover. Started at Drakes Creek Park and I was just feeling old, cold, and achy. So I stopped after 2 miles and headed to the HHS Track to see if it would feel better over there. So when I got on the track, I targeted 8:40 miles, which is 1:05 per 200m and 2:10 per loop, so it should be real easy to keep track of. It went well and I managed 6 miles in the 8:35-8:39 range.
Sunday: 5 miles (9:15). The plan for today was 18 miles, however, woke up with a cold and had no energy. Did all I could do to get in 5 miles while watching the Vikings on the treadmill.
Total Miles: 60 miles. I wanted the 70 mile week, but woke up with the cold on Sunday morning, which is now worse on Monday morning.
Tuesday: 2 miles (8:58), 5 miles (8:20), 3.11 miles (9:24). After a 2 mile warmup at DCP, I headed to the HHS Track for 4 x (1mile @ temp + 400m jog). The mile splits were 7:47, 7:44, 7:42, 7:40, so that felt pretty good. Ran a 5K cooldown at the Streets of Indian Lake. 4th straight day of 10+ miles.
Wednesday: 7 miles. Forgot the GPS again, so I ran the same 7 mile route that I ran on Wednesday and Friday of last week. I am finding the easy runs are more enjoyable without the GPS since you don't feel pressure to run a certain pace. Probably 10 minute miles, but that's OK!
Thursday: 2 miles (9:24), 6 miles (7:56), 1 mile (9:54). Started with a 2 mile warmup at Drakes Creek Park and then went to the HHS Track and ran 12 x (400m on/off). My goal was to keep the overall average pace around 8:00 and I was able to do that. 1 Mile Cooldown. My training plan called for an easy 8 mile with some strides, but since I decided to cancel the Rocket City Marathon on Saturday, I went for a solid tempo run since I don't need to ease off for the marathon. Sorry coach, that's what happens when I get OVER motivated.
Friday: 4 miles (9:38), 6 miles (9:21). With it being 32 degrees out, I decided to split today's running into two runs. Ran 4 miles at lunch and took it very easy after the tempo run on the track yesterday. Felt a little more loosened up on the second run, which was slightly faster and 4 degrees warmer at 36. It didn't feel too bad outside today because there was very little wind.
Saturday: 2 miles (9:49), 6 miles (8:37). Just wanted some easy miles with a little turnover. Started at Drakes Creek Park and I was just feeling old, cold, and achy. So I stopped after 2 miles and headed to the HHS Track to see if it would feel better over there. So when I got on the track, I targeted 8:40 miles, which is 1:05 per 200m and 2:10 per loop, so it should be real easy to keep track of. It went well and I managed 6 miles in the 8:35-8:39 range.
Sunday: 5 miles (9:15). The plan for today was 18 miles, however, woke up with a cold and had no energy. Did all I could do to get in 5 miles while watching the Vikings on the treadmill.
Total Miles: 60 miles. I wanted the 70 mile week, but woke up with the cold on Sunday morning, which is now worse on Monday morning.
Sunday, December 4, 2016
November 29 - December 5 Training
Monday: 3 miles (9:38), 4.11 miles (9:15). Both runs were in the rain. Looks like I was the only one who ran at Brixx and I finished just before the hard rains hit.
Tuesday: 8 miles (9:04). The plan called for 8 miles along rolling hills @ sub 9:15. I ran in Fountain Brooke. These aren't major hills, but they are constant up and down with no easy stretch and I always find it tough to just get near 9:30 pace. So this was a good run at 9:04.
Wednesday: 7 miles (9:34). Just very easy running today.
Thursday: 2 miles (9:22), 4 miles (9:10), 2 miles (9:36). 2 mile warmup at Drakes Creek Park followed by 8 x (400m@sub 7:20 pace + 400m jog) at the HHS track, followed by a 2 mile cool down. I ended up averaging right at a 7:00 pace on the fast intervals with the first 4 around 7:05 and the last 4 around 6:55 pace. First track workout since last March. Felt good to get out there. The resurfaced HHS track is excellent!
Friday: 7 miles (9:43). I forgot my GPS and didn't want to drive back home with limited daylight. So I ran the exact same route as I did on Wednesday. Probably closer to a 10 minute pace since I was able to just run easy with no trying to force a certain pace.
Saturday: 16 miles (9:07). The plan called for an easy 15 miles progressing towards 9:15. I felt a little stiff at the start getting out with miles of 9:49, 9:33, however, I was down to the 9:15 pace the 5th mile. I kept pretty steady for the next 4 miles hovering around 9:15, then all of a sudden I was down to 9:06, 9:03 and the body just wanted to keep getting faster, finishing with miles of 8:54, 8:50, 8:43, 8:34, 8:09. A good negative split by around 4 1/2 minutes.
Sunday: 12 miles (9:29). The training plan only called for up to 6 miles, but I needed 7 to get a 60 mile week. But I was feeling pretty good and didn't stop until I had 12 miles in and made it a solid 65 mile week.
Total Miles: 65.1 miles. Biggest week since September but I expect most weeks to be at or above this total for the next 4 months and I work to prepare for London.
Tuesday: 8 miles (9:04). The plan called for 8 miles along rolling hills @ sub 9:15. I ran in Fountain Brooke. These aren't major hills, but they are constant up and down with no easy stretch and I always find it tough to just get near 9:30 pace. So this was a good run at 9:04.
Wednesday: 7 miles (9:34). Just very easy running today.
Thursday: 2 miles (9:22), 4 miles (9:10), 2 miles (9:36). 2 mile warmup at Drakes Creek Park followed by 8 x (400m@sub 7:20 pace + 400m jog) at the HHS track, followed by a 2 mile cool down. I ended up averaging right at a 7:00 pace on the fast intervals with the first 4 around 7:05 and the last 4 around 6:55 pace. First track workout since last March. Felt good to get out there. The resurfaced HHS track is excellent!
Friday: 7 miles (9:43). I forgot my GPS and didn't want to drive back home with limited daylight. So I ran the exact same route as I did on Wednesday. Probably closer to a 10 minute pace since I was able to just run easy with no trying to force a certain pace.
Saturday: 16 miles (9:07). The plan called for an easy 15 miles progressing towards 9:15. I felt a little stiff at the start getting out with miles of 9:49, 9:33, however, I was down to the 9:15 pace the 5th mile. I kept pretty steady for the next 4 miles hovering around 9:15, then all of a sudden I was down to 9:06, 9:03 and the body just wanted to keep getting faster, finishing with miles of 8:54, 8:50, 8:43, 8:34, 8:09. A good negative split by around 4 1/2 minutes.
Sunday: 12 miles (9:29). The training plan only called for up to 6 miles, but I needed 7 to get a 60 mile week. But I was feeling pretty good and didn't stop until I had 12 miles in and made it a solid 65 mile week.
Total Miles: 65.1 miles. Biggest week since September but I expect most weeks to be at or above this total for the next 4 months and I work to prepare for London.
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