Monday: 5 miles (9:34). Easy Brixx run.
Tuesday: 5 miles (9:35). Easy run on the treadmill.
Wednesday: 3 miles (9:31), 4 miles (7:53), 1/2 mile (10:00), 1/2 mile (7:24), 3 miles (9:31). Started with a 3 mile warmup, then 4 miles sub 8:00, 1/2 easy, 1/2 mile sub 7:30, and a 3 mile cooldown.
Thursday: 8 miles (9:31). Staying on the treadmill with this warm, humid weather.
Friday: 7 miles (9:35). Still running very easy.
Saturday: 3 miles (9:56), 3 miles (9:30). Two very easy runs on the Hendersonville Greenway.
Sunday: 15 miles (9:00). 2@9:31, 3@9:05, 3@8:57, 3@8:49, 3@8:42, 1@9:31. 15 mile run on the treadmill while watching the Berlin Marathon.
Total Miles: 57 miles. Not too bad as I taper to the Chicago Marathon on October 8th.
Monday, September 25, 2017
Sunday, September 17, 2017
September 11 - September 17 Training
Monday: 3 miles (9:31), 3 miles (9:31). Two easy 3 mile runs on the treadmill.
Tuesday: 7 miles (9:20). Easy treadmill run.
Wednesday: 2 miles (9:48), 4.65 miles (8:37), 2 miles (9:31). 2 mile warmup, 10 x (3:00 on + 1:00 off), 2 mile cooldown. Tried to run the fast intervals starting at 8:15 pace working towards 8:00.
Thursday: 5 miles (9:59), 3 miles (9:40). Felt slow and sluggish out there today.
Friday: 4 miles (9:31), 3 miles (9:52). Definitely don't feel as good this week as I did last week.
Saturday: 3 miles (9:42), 2.5 miles (9:03), 1 mile (9:54), 4 miles (9:27). 3 mile warmup, 4 x Bison Way downhill, 1 mile cooldown. Added an easy second run in the evening.
Sunday: 21 miles (9:00). Longest treadmill run ever, running a 21 mile progression starting at 6.2 mph (9:40) and increasing .1 mph every two miles, with the last mile at 7.2 mph (8:20). That was a long afternoon on the treadmill.
Total Miles: 68.2 miles. I really wanted 23 miles on Sunday to get to 70 miles, but after 21 miles on a treadmill, it was time to stop.
Tuesday: 7 miles (9:20). Easy treadmill run.
Wednesday: 2 miles (9:48), 4.65 miles (8:37), 2 miles (9:31). 2 mile warmup, 10 x (3:00 on + 1:00 off), 2 mile cooldown. Tried to run the fast intervals starting at 8:15 pace working towards 8:00.
Thursday: 5 miles (9:59), 3 miles (9:40). Felt slow and sluggish out there today.
Friday: 4 miles (9:31), 3 miles (9:52). Definitely don't feel as good this week as I did last week.
Saturday: 3 miles (9:42), 2.5 miles (9:03), 1 mile (9:54), 4 miles (9:27). 3 mile warmup, 4 x Bison Way downhill, 1 mile cooldown. Added an easy second run in the evening.
Sunday: 21 miles (9:00). Longest treadmill run ever, running a 21 mile progression starting at 6.2 mph (9:40) and increasing .1 mph every two miles, with the last mile at 7.2 mph (8:20). That was a long afternoon on the treadmill.
Total Miles: 68.2 miles. I really wanted 23 miles on Sunday to get to 70 miles, but after 21 miles on a treadmill, it was time to stop.
Monday, September 11, 2017
September 4 - September 10 training
Monday: 1.5 miles (9:46), 6.3 miles (9:19), 0.5 miles (9:16), 2 miles (7:49), 1 mile (7:34), .7 miles (9:49). A pretty sad performance at the Franklin Classic 10K.
I felt pretty sluggish on the warmup, and my right leg was bothering me right from the start and it didn't seem to let up. I just kept getting slower and slower, blaming my right leg. When the GPS showed 5.22 miles, I knew that if I kept on the current pace I wouldn't even get under 1 hour. So I wanted to test myself, to see if this was really a physical ailment or just mental. So I revved up the engine and finished the last 1+ miles at a 7:45 pace showing it was all mental. But I still don't know how to fix this mental game. For Brixx, .5 mile warmup, 2 mile tempo run, 3 minute rest, 1 mile tempo run, .7 miles cooldown.
Thursday: 10 miles (8:37). Plan was 3@Easy, 3@sub 8:45, 3@ sub 8:30, 1@Easy. The last fast section had miles of 8:09, 7:53, 7:49, so I was feeling pretty good out there. This week's weather is incredible.
Friday: 8 miles (9:41). Kept it super easy today after yesterday's workout.
Saturday: 4 miles (9:33), 4 miles (9:27). First run in the morning around Station Camp HS. Second run on the new Station Camp Greenway with pickups.
Sunday: 14 miles (9:40). Should have ran early, but waited until after 4 PM after getting home from the Titans Game. Planned 20 mile scaled down to 14 miles.
Total Miles: 70 miles. It was nice to get a 70 mile week with all of the miles outdoors. First time I've had a 70 mile week without the treadmill since May of 2016.
I felt pretty sluggish on the warmup, and my right leg was bothering me right from the start and it didn't seem to let up. I just kept getting slower and slower, blaming my right leg. When the GPS showed 5.22 miles, I knew that if I kept on the current pace I wouldn't even get under 1 hour. So I wanted to test myself, to see if this was really a physical ailment or just mental. So I revved up the engine and finished the last 1+ miles at a 7:45 pace showing it was all mental. But I still don't know how to fix this mental game. For Brixx, .5 mile warmup, 2 mile tempo run, 3 minute rest, 1 mile tempo run, .7 miles cooldown.
Tuesday: 7 miles (9:27). Nice and cool out there this afternoon after the cold front came through.
Wednesday: 11 miles (9:09). First enjoyable run in a long, long time. Just felt so nice outside.Thursday: 10 miles (8:37). Plan was 3@Easy, 3@sub 8:45, 3@ sub 8:30, 1@Easy. The last fast section had miles of 8:09, 7:53, 7:49, so I was feeling pretty good out there. This week's weather is incredible.
Friday: 8 miles (9:41). Kept it super easy today after yesterday's workout.
Saturday: 4 miles (9:33), 4 miles (9:27). First run in the morning around Station Camp HS. Second run on the new Station Camp Greenway with pickups.
Sunday: 14 miles (9:40). Should have ran early, but waited until after 4 PM after getting home from the Titans Game. Planned 20 mile scaled down to 14 miles.
Total Miles: 70 miles. It was nice to get a 70 mile week with all of the miles outdoors. First time I've had a 70 mile week without the treadmill since May of 2016.
Monday, September 4, 2017
August 28 - September 3 Training
Monday: 3 miles (9:31), 1.5 miles (9:32). Right hip flexor has been bothering me. Normally it goes away after a mile, but kept bothering me on the second run, so I stopped the run short of the 3 mile target.
Tuesday: 2 miles (9:34), .8 miles (8:28). 2 mile warmup and was planning on 4 miles of 0:30 on, 2:30 @ 9:00. Right hip flexor was still giving me issues and it was affecting the intervals, so stopped and walked it in.
Wednesday: 6 miles (9:31). Right hip flexor improving, kept the miles low.
Thursday: 4 miles (9:31). Right leg felt pretty good today.
Friday: 4 miles (9:31). More easy treadmill running.
Saturday: 2 miles (9:21), 9 miles (8:22). Original plan was to run the Races 13.1 half. I had everything in the car and was set to go at 5:30 AM, but with the rain coming down, I whimped out and went back to bed rather than sitting in the rain downtown waiting for the start. But got out to Drakes Creek Park just after 8:30 AM and thought I would try the same strategy I had planned for Races 13.1. I started with a 2 mile warmup and then then plan was 3@8:30, 3@8:25, 3@8:20, 3@8:15, 1.1@8:00. I had it on target and just before finishing the 9th mile I felt myself starting to get sick. Stopped and threw up a few times. It caught me by surprise because I wouldn't think that 9 miles at 8:22 would do that to me, but I hadn't had any calories for 5.5 hours and I was running this pretty continuous as if it was a race. Body just wasn't ready for that. So stopped at 9 miles and walked it in.
Sunday: 3 miles (10:22). 3 mile shuffle in Franklin.
Total Miles: 38.3. Pretty sad to have my lowest weekly total since Christmas week. The right hip flexor has been bothered and I took it easy a few days. Hopefully can get back at it next week.
Tuesday: 2 miles (9:34), .8 miles (8:28). 2 mile warmup and was planning on 4 miles of 0:30 on, 2:30 @ 9:00. Right hip flexor was still giving me issues and it was affecting the intervals, so stopped and walked it in.
Wednesday: 6 miles (9:31). Right hip flexor improving, kept the miles low.
Thursday: 4 miles (9:31). Right leg felt pretty good today.
Friday: 4 miles (9:31). More easy treadmill running.
Saturday: 2 miles (9:21), 9 miles (8:22). Original plan was to run the Races 13.1 half. I had everything in the car and was set to go at 5:30 AM, but with the rain coming down, I whimped out and went back to bed rather than sitting in the rain downtown waiting for the start. But got out to Drakes Creek Park just after 8:30 AM and thought I would try the same strategy I had planned for Races 13.1. I started with a 2 mile warmup and then then plan was 3@8:30, 3@8:25, 3@8:20, 3@8:15, 1.1@8:00. I had it on target and just before finishing the 9th mile I felt myself starting to get sick. Stopped and threw up a few times. It caught me by surprise because I wouldn't think that 9 miles at 8:22 would do that to me, but I hadn't had any calories for 5.5 hours and I was running this pretty continuous as if it was a race. Body just wasn't ready for that. So stopped at 9 miles and walked it in.
Sunday: 3 miles (10:22). 3 mile shuffle in Franklin.
Total Miles: 38.3. Pretty sad to have my lowest weekly total since Christmas week. The right hip flexor has been bothered and I took it easy a few days. Hopefully can get back at it next week.
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