Monday: 4 miles (9:22), 4 miles (8:17). First run was on the treadmill in the afternoon, then I went to the Brixx Run. My first outdoor run in Tennessee with headphones on and the music inspired me to run fast right from the start with mile 3 going under 8:00 in the 91 degree heat. Fastest paced Brixx run EVER even with it so hot out!
Tuesday: 8 miles (9:09). Easy miles on the treadmill. Felt nice and smooth.
Wednesday: 9 miles (9:09). Another treadmill run while it was 95 outside. Legs felt tired towards the end of this run.
Thursday: 2 miles (8:58), 5 miles (8:42), 1 miles (9:22). 2 mile warmup followed by 8 x (4:00 on/1:30 off), 1 mile cooldown. Was supposed to do 10 intervals, but with it being 91 degrees, I was feeling pretty dead after 8.
Friday: 7 miles (9:13). Treadmill run.
Saturday: 4 miles (8:31), 3 miles (9:12). First run had 8 x 20s pickups and it felt great outside. Added an easy 3 on the greenway in the evening.
Sunday: 17 miles (8:45). Solid long run. 8@easy, 3@8:30, 2@easy, 3@8:15, 1@Cooldown. Nice 6 AM start with it being 63 degrees. Felt great out there.
Total Miles: 64 miles. Decent mileage this week, should go higher next week.
Sunday, July 30, 2017
Monday, July 24, 2017
July 17 - July 23 Training
Monday: 4 miles (9:31). Another vacation day in Napa and only had time to squeeze in a short treadmill run.
Tuesday: 3 miles (9:22). A quick 3 mile treadmill run before driving to the Oakland Airport for the long travel day back home. Woke up with what appears to be a cold coming down.
Wednesday: 3 miles (9:05), 4.82 miles (8:18), 1 mile (9:22). 3 mile warmup, 10 x (1:00@7:53+1:00@8:57), 10 x (1:00@7:41 + 1:00@8:41), 1 mile cooldown. It was feeling pretty smooth at 7:53/8:57 after 20 minutes, so I went faster the second 20 minutes.
Thursday: 8 miles (9:09). Easy 8 on the treadmill. Just brutal hot weather outside.
Friday: 5 miles (9:13). Another indoor run. My cold is shifting to a cough.
Saturday: 3 miles (9:22). My cold felt worse today, stayed in bed until 4 PM and then ran a quick 3 on the TM watching the Open Championship on DVR.
Sunday: 15 miles (9:22). Long run on the treadmill watching the Open Championship. Still nursing a summer cold.
Total Miles: 46.8 miles. A low week due to traveling on the first two days followed by my first summer cold in many years that I woke up with in Napa on the final morning.
Tuesday: 3 miles (9:22). A quick 3 mile treadmill run before driving to the Oakland Airport for the long travel day back home. Woke up with what appears to be a cold coming down.
Wednesday: 3 miles (9:05), 4.82 miles (8:18), 1 mile (9:22). 3 mile warmup, 10 x (1:00@7:53+1:00@8:57), 10 x (1:00@7:41 + 1:00@8:41), 1 mile cooldown. It was feeling pretty smooth at 7:53/8:57 after 20 minutes, so I went faster the second 20 minutes.
Thursday: 8 miles (9:09). Easy 8 on the treadmill. Just brutal hot weather outside.
Friday: 5 miles (9:13). Another indoor run. My cold is shifting to a cough.
Saturday: 3 miles (9:22). My cold felt worse today, stayed in bed until 4 PM and then ran a quick 3 on the TM watching the Open Championship on DVR.
Sunday: 15 miles (9:22). Long run on the treadmill watching the Open Championship. Still nursing a summer cold.
Total Miles: 46.8 miles. A low week due to traveling on the first two days followed by my first summer cold in many years that I woke up with in Napa on the final morning.
Wednesday, July 19, 2017
July 10 - July 16 Training
Monday: 3 miles (9:22), 7 miles (9:05). Quick 3 mile treadmill run at lunch time. Could feel a little stiff from yesterday's long run. Felt better on the Brixx Run, even though it was about 90 degrees. Ran the 7 miles with 25 second pickups each mile.
Tuesday: 3 miles (9:13), 5 miles (8:12), 1 mile (9:22). After a 3 mile warmup, ran 4 x (1 mile @ sub 8:00 + 1/4 mile @ slow jog, then a cooldown. With it being so hot out, ran on the treadmill. The 4 miles were at 7:53, 7:47, 7:41, 7:35. Felt pretty smooth.
Wednesday: 10 miles (8:45). Progression, 3@9:00, 3@8:45, 3@8:30, 1@Cooldown.
Thursday: 3 miles (9:13), 3 miles (9:13). Short TM run at lunch time. Quads sore today. Tough to run the second time after we took our cat Manny to the vet and ended up having him put to sleep after his kidneys started failing. He was nearing 16 years old, which is quite old for a maine coon.
Friday: 2 miles (9:13). Short treadmill run before the long travel day to Napa, California.
Saturday: 5 miles (9:13). Treadmill run at the Westin Napa Fitness center in the afternoon.
Sunday: 13.13 miles (8:47). Napa to Sonoma Half Marathon. Official time was 2:05:04, as I stopped the GPS at the water breaks and took short breaks like I was on a training run. GPS time was 1:55:17. This was the first time I ever ran outdoors with headphones on and I have to say I loved it. I looked at the watch a lot less and wasn't counting down the miles, but enjoying some music.
Total Miles: 55.1 miles. Not the volume I want and I probably won't get it next week with two more days in Napa. But after that, I should get back to 65-75 mile weeks.
Tuesday: 3 miles (9:13), 5 miles (8:12), 1 mile (9:22). After a 3 mile warmup, ran 4 x (1 mile @ sub 8:00 + 1/4 mile @ slow jog, then a cooldown. With it being so hot out, ran on the treadmill. The 4 miles were at 7:53, 7:47, 7:41, 7:35. Felt pretty smooth.
Wednesday: 10 miles (8:45). Progression, 3@9:00, 3@8:45, 3@8:30, 1@Cooldown.
Thursday: 3 miles (9:13), 3 miles (9:13). Short TM run at lunch time. Quads sore today. Tough to run the second time after we took our cat Manny to the vet and ended up having him put to sleep after his kidneys started failing. He was nearing 16 years old, which is quite old for a maine coon.
Friday: 2 miles (9:13). Short treadmill run before the long travel day to Napa, California.
Saturday: 5 miles (9:13). Treadmill run at the Westin Napa Fitness center in the afternoon.
Sunday: 13.13 miles (8:47). Napa to Sonoma Half Marathon. Official time was 2:05:04, as I stopped the GPS at the water breaks and took short breaks like I was on a training run. GPS time was 1:55:17. This was the first time I ever ran outdoors with headphones on and I have to say I loved it. I looked at the watch a lot less and wasn't counting down the miles, but enjoying some music.
Total Miles: 55.1 miles. Not the volume I want and I probably won't get it next week with two more days in Napa. But after that, I should get back to 65-75 mile weeks.
Sunday, July 9, 2017
Training July 3 - July 9
Monday: 4 miles (9:31). With my brother in town until Wednesday, not getting in much for running due to our busy schedule. Just a short treadmill run in the afternoon.
Tuesday: 4 miles (9:31). Squeezed in another treadmill run with company at the house.
Wednesday: 2 miles (9:13), 4 miles (7:54), 2 miles (9:09). Back to normal training. Weather has not been cooperating with lots of rain and storms all week. 2 mile warmup on the treadmill and then 8 x .25 on/off, 2 mile cooldown. Felt pretty good halfway through the intervals, so I kept increasing the speed.
Thursday: 6 miles (8:42), 2 miles (8:49). Started with 6 miles at Drakes Creek Park and went home before the rain rolled in and finished with an additional 2 miles on the treadmill. Goal was sub 9:00, so I felt pretty good running those 6 miles in the warm, humid weather.
Friday: 6 miles (9:11). 4:52 PM is not the time to start a run. It was 88 degrees (feels like 96) and felt much harder than yesterday's faster run.
Saturday: 6 miles (9:13). Easy 6 on the treadmill in the morning.
Sunday: 16 miles (9:07). Plan was 8@Easy, 3@ sub 9:15, 3@sub 9:00, 2@fast. The original goal was to try and get under 8:00 on those last two miles, but it was pretty tough going. The last two miles ended up being 8:15 and 8:11 and I was hitting it hard at the end of the last mile and it resulted in me throwing up a couple times after I stopped. Exceeded my lactic acid threshold. But I did run this long run with ZERO calories, just like last weekend. I'm going to try and continue to run the long runs with no fuel before or during the run.
Total Miles: 52 miles. Miles were low this week as my brother was in town over the 4th of July weekend and limited my training.
Friday I am off to Napa Valley to run the Napa to Sonoma Half Marathon on Sunday. Not expecting any fast time, but will just try to run it as a tempo run.
Tuesday: 4 miles (9:31). Squeezed in another treadmill run with company at the house.
Wednesday: 2 miles (9:13), 4 miles (7:54), 2 miles (9:09). Back to normal training. Weather has not been cooperating with lots of rain and storms all week. 2 mile warmup on the treadmill and then 8 x .25 on/off, 2 mile cooldown. Felt pretty good halfway through the intervals, so I kept increasing the speed.
Thursday: 6 miles (8:42), 2 miles (8:49). Started with 6 miles at Drakes Creek Park and went home before the rain rolled in and finished with an additional 2 miles on the treadmill. Goal was sub 9:00, so I felt pretty good running those 6 miles in the warm, humid weather.
Friday: 6 miles (9:11). 4:52 PM is not the time to start a run. It was 88 degrees (feels like 96) and felt much harder than yesterday's faster run.
Saturday: 6 miles (9:13). Easy 6 on the treadmill in the morning.
Sunday: 16 miles (9:07). Plan was 8@Easy, 3@ sub 9:15, 3@sub 9:00, 2@fast. The original goal was to try and get under 8:00 on those last two miles, but it was pretty tough going. The last two miles ended up being 8:15 and 8:11 and I was hitting it hard at the end of the last mile and it resulted in me throwing up a couple times after I stopped. Exceeded my lactic acid threshold. But I did run this long run with ZERO calories, just like last weekend. I'm going to try and continue to run the long runs with no fuel before or during the run.
Total Miles: 52 miles. Miles were low this week as my brother was in town over the 4th of July weekend and limited my training.
Friday I am off to Napa Valley to run the Napa to Sonoma Half Marathon on Sunday. Not expecting any fast time, but will just try to run it as a tempo run.
Sunday, July 2, 2017
Training June 26 - July 2
Monday: 3 miles (9:05), 3 miles (9:36). First run was a quick 3 on the treadmill at lunch time. Very sluggish on the second run, although I went straight to Brixx and mowing the lawn and using the weed eater. So I was a bit tired.
Tuesday: 2 miles (9:10), 4 miles (8:21), 1 mile (9:44). 2 mile warmup followed by running the Station Camp Loop Jr. repeating .15 fast + .35 @ 9:00, 1 mile cooldown.
Wednesday: 4 miles (9:13). Easy 4 on the Treadmill in the afternoon. I was going to run again at the Fleet Feet run, but ended up going out for Mexican and Margaritas.
Thursday: 8 miles (8:55). Treadmill workout, 1@9:13, 2@8:57, 2@8:49, 2@8:42, 1@9:13. Felt pretty smooth.
Friday: 3 miles (9:13), 3 miles (9:13). Busy trying to get the house ready for family coming for the holiday, so all I could do was work in two 3 mile treadmill runs.
Saturday: 4 miles (9:23), 3 miles (9:13). Got a late start on my morning long run at 8:30 AM and after a couple miles I knew I wasn't going to be able to run 14 miles, so made it a short 4 mile run and then added 3 on the treadmill in the afternoon when it was raining outside.
Sunday: 14 miles (9:24). Got smarter and started at 5:28 AM. The plan was 12 miles at whatever and then 2 miles sub 8:15. It was a struggle in the high humidity, but I was able to get those last two miles just under 8:15, so that felt pretty good that I could find the fast gear at the end. Especially considering the two previous miles were 10:09 and 10:22.
Total Miles: 52 miles. Low volume week due to a couple shortened runs, but volume should be picking up.
Tuesday: 2 miles (9:10), 4 miles (8:21), 1 mile (9:44). 2 mile warmup followed by running the Station Camp Loop Jr. repeating .15 fast + .35 @ 9:00, 1 mile cooldown.
Wednesday: 4 miles (9:13). Easy 4 on the Treadmill in the afternoon. I was going to run again at the Fleet Feet run, but ended up going out for Mexican and Margaritas.
Thursday: 8 miles (8:55). Treadmill workout, 1@9:13, 2@8:57, 2@8:49, 2@8:42, 1@9:13. Felt pretty smooth.
Friday: 3 miles (9:13), 3 miles (9:13). Busy trying to get the house ready for family coming for the holiday, so all I could do was work in two 3 mile treadmill runs.
Saturday: 4 miles (9:23), 3 miles (9:13). Got a late start on my morning long run at 8:30 AM and after a couple miles I knew I wasn't going to be able to run 14 miles, so made it a short 4 mile run and then added 3 on the treadmill in the afternoon when it was raining outside.
Sunday: 14 miles (9:24). Got smarter and started at 5:28 AM. The plan was 12 miles at whatever and then 2 miles sub 8:15. It was a struggle in the high humidity, but I was able to get those last two miles just under 8:15, so that felt pretty good that I could find the fast gear at the end. Especially considering the two previous miles were 10:09 and 10:22.
Total Miles: 52 miles. Low volume week due to a couple shortened runs, but volume should be picking up.
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