Monday: 10.5 miles (8:51). 3 mile warm-up, 3 x (2 @ 8:15 + 1/2 @ easy).
Tuesday: 3 miles (9:40). Wasn't feeling good today, so just ran 3 miles.
Wednesday: 6 miles (9:40). 4 miles (9:30). Easy treadmill running with some pickups on the seonc run at 7.7 mph (7:47).
Thursday: 9.95 miles (8:55). 3 mile warmup followed by 15 x (2:00 on + 2:00 off). Ran speeds of 7.8, 7.9, and 8.0 mph for the on intervals.
Friday: 5 miles (9:40), 3 miles (9:40). Two easy treadmill runs.
Saturday: 4 miles (9:40), 3 miles (9:40). More easy treadmill runs.
Sunday: 18 miles (9:40). Slow paced long run on the treadmill. I should get back outdoors next week.
Total Miles: 66.4 miles. Biggest week since November, so it's a start.
Sunday, January 28, 2018
Wednesday, January 24, 2018
January 15 - January 21 Training
Monday: 2 miles (9:31). After the incredible Vikings touchdown on the final play, celebrated a bit too much and only ran a couple miles on the treadmill before traveling back to Nashville.
Tuesday: 5 miles (9:31), 3 miles (9:31). Snow on the ground, so I ran two runs on the treadmill.
Wednesday: 3 miles (9:37), 6.36 miles (8:40), 1 mile (10:00). 3 mile warmup, 6 x (6:00 @ sub 8:00 + 3:00 @ easy), 1 mile cooldown. Treadmill run due to the sow.
Thursday: 6 miles (9:31).
Friday: 9 miles (8:42). Nice progression run. Finally outside after some snow melted.
Saturday: 4 miles (10:07), 3 miles (9:38).
Sunday: 3 miles (9:31), 2 miles (8:26). Was supposed to be 18 miles, but my mind was too much on the Vikings football game for tonight, that I simply wasn't focused to run.
Total Miles: 47.4 miles. Not good, struggling to get back into the routine.
Tuesday: 5 miles (9:31), 3 miles (9:31). Snow on the ground, so I ran two runs on the treadmill.
Wednesday: 3 miles (9:37), 6.36 miles (8:40), 1 mile (10:00). 3 mile warmup, 6 x (6:00 @ sub 8:00 + 3:00 @ easy), 1 mile cooldown. Treadmill run due to the sow.
Thursday: 6 miles (9:31).
Friday: 9 miles (8:42). Nice progression run. Finally outside after some snow melted.
Saturday: 4 miles (10:07), 3 miles (9:38).
Sunday: 3 miles (9:31), 2 miles (8:26). Was supposed to be 18 miles, but my mind was too much on the Vikings football game for tonight, that I simply wasn't focused to run.
Total Miles: 47.4 miles. Not good, struggling to get back into the routine.
Thursday, January 18, 2018
January 8 - January 14 Training
Monday: 5 miles (9:14), 3.11 miles (9:15). Ran an easy 5 in the misty cool afternoon at Drakes Creek Park followed by a 5K Brixx Run in the rain.
Tuesday: 2 miles (9:35), 4.07 miles (8:53), 1 mile (10:35). 2 mile warmup followed by 12 x 1:30 on/off, 1 mile cooldown. Struggled to run the fast intervals at a 7:35-7:45 pace, but finished them without stopping.
Wednesday: 8 miles (9:02). Progression starting around 9:30 working to 8:44. Was supposed to go to 8:30, but this was a struggle for me today. Not sure if it's because I've been sick for 6 days or waking up at 3 AM and not falling back asleep the last couple days.
Thursday: 4 miles (9:25), 3 miles (9:40). Afternoon run at Drakes Creek Park followed by a treadmill run at home.
Friday: 5 miles (9:31). Easy treadmill run.
Saturday: 5 miles (9:31). Treadmill run at the Minneapolis Westin.
Sunday: 3 miles (9:31). Morning treadmill run before heading to the Minnesota Vikings playoff game at US Bank Stadium.
Total Miles: 43.3 miles. Low miles due to travel to Minneapolis, so I missed the 18 mile long run that was scheduled for Sunday.
Tuesday: 2 miles (9:35), 4.07 miles (8:53), 1 mile (10:35). 2 mile warmup followed by 12 x 1:30 on/off, 1 mile cooldown. Struggled to run the fast intervals at a 7:35-7:45 pace, but finished them without stopping.
Wednesday: 8 miles (9:02). Progression starting around 9:30 working to 8:44. Was supposed to go to 8:30, but this was a struggle for me today. Not sure if it's because I've been sick for 6 days or waking up at 3 AM and not falling back asleep the last couple days.
Thursday: 4 miles (9:25), 3 miles (9:40). Afternoon run at Drakes Creek Park followed by a treadmill run at home.
Friday: 5 miles (9:31). Easy treadmill run.
Saturday: 5 miles (9:31). Treadmill run at the Minneapolis Westin.
Sunday: 3 miles (9:31). Morning treadmill run before heading to the Minnesota Vikings playoff game at US Bank Stadium.
Total Miles: 43.3 miles. Low miles due to travel to Minneapolis, so I missed the 18 mile long run that was scheduled for Sunday.
Monday, January 8, 2018
Training January 1 - January 7 2018
Monday: 1 mile (9:30). An early mile before heading to the Rome Airport for the long travel day back to Tennessee.
Tuesday: 6 miles (8:26), 3 miles (9:40). A little faster than easy run workout. I can tell I lost a little conditioning with the easy couple weeks I just had, but hopefully it comes back fast. 25 degrees out didn't feel too bad this afternoon compared to those who ran early this morning. Added a 3 mile very easy tempo run in the early evening.
Wednesday: 7 miles (9:21). Ran an easy 7 from the library with James Horton. Felt a little sore from yesterday.
Thursday: 8 miles (8:31). Treadmill run with the cold temperatures. 1 mile warmup, then 6 miles starting at 7.1 mph and progressing to 7.5 mph. This felt a little tougher than it should, but hopefully I regain some conditioning in the first couple weeks of this training cycle. 1 mile cooldown.
Friday: 6 miles (8:57). Got back outside this afternoon for an easy 6. Temperature was about 32 degrees, which felt pretty good.
Saturday: 5 miles (9:22). Very easy run on the Station Camp Greenway. Mid 20's outside, even at 11 AM.
Sunday: 10 miles (9:30). I've been battling a cold for 4 days, but today was the first day I felt better than the previous day. First 10+ mile run since the Rocket City Marathon.
Total Miles: 46.1 miles. After two very low mileage weeks, it was good to start to ramp up the mileage. This starts three 4-week training cycles. 4 weeks to the Frostbite Half Marathon, then 4 weeks to the Tom King Half Marathon, and then 4 weeks to the Carmel Marathon. A lot of work today between now and the Carmel Marathon.
Tuesday: 6 miles (8:26), 3 miles (9:40). A little faster than easy run workout. I can tell I lost a little conditioning with the easy couple weeks I just had, but hopefully it comes back fast. 25 degrees out didn't feel too bad this afternoon compared to those who ran early this morning. Added a 3 mile very easy tempo run in the early evening.
Wednesday: 7 miles (9:21). Ran an easy 7 from the library with James Horton. Felt a little sore from yesterday.
Thursday: 8 miles (8:31). Treadmill run with the cold temperatures. 1 mile warmup, then 6 miles starting at 7.1 mph and progressing to 7.5 mph. This felt a little tougher than it should, but hopefully I regain some conditioning in the first couple weeks of this training cycle. 1 mile cooldown.
Friday: 6 miles (8:57). Got back outside this afternoon for an easy 6. Temperature was about 32 degrees, which felt pretty good.
Saturday: 5 miles (9:22). Very easy run on the Station Camp Greenway. Mid 20's outside, even at 11 AM.
Sunday: 10 miles (9:30). I've been battling a cold for 4 days, but today was the first day I felt better than the previous day. First 10+ mile run since the Rocket City Marathon.
Total Miles: 46.1 miles. After two very low mileage weeks, it was good to start to ramp up the mileage. This starts three 4-week training cycles. 4 weeks to the Frostbite Half Marathon, then 4 weeks to the Tom King Half Marathon, and then 4 weeks to the Carmel Marathon. A lot of work today between now and the Carmel Marathon.
Tuesday, January 2, 2018
December 18 - December 31 Training
December 18 - December 24
I decided to take a rest while I was on my vacation in Rome. I just ran the mile to keep the run streak alive. I probably walked 5-6 miles each day in Rome, so I was getting some exercise. But probably fattened up a bit with the pasta and tiramisu every day.
Monday: 10K (8:38), 5K (9:34). Finally got some leg turnover on a 10K with 7x30s Pickups on the Hendersonville Greenway. Felt good to get the legs moving after having an easy rest week last week. Added an easy 5K for the Brixx run.
Tuesday: 3 miles (9:31). Easy 3 mile lunch run on the treadmill.
Wednesday: 3 miles (9:31).
Thursday: 1 mile (9:31). Treadmill before heading to the airport.
Friday: 1.06 miles (10:15). Circus Maximum in Rome.
Saturday: 1 mile (10:15).
Sunday: 1 mile (9:53).
Total Miles: 19.4 miles.
December 25 - December 31 - Rome Vacation
Monday: 1 mile (10:45).
Tuesday: 1 mile (10:25).
Wednesday: 1 mile (10:32).
Thursday: 1 mile (9:26).
Friday: 1 mile (8:54).
Saturday: 1 mile (9:30).
Sunday: 1 mile (9:22).
Total Miles: 7.0 miles.
I decided to take a rest while I was on my vacation in Rome. I just ran the mile to keep the run streak alive. I probably walked 5-6 miles each day in Rome, so I was getting some exercise. But probably fattened up a bit with the pasta and tiramisu every day.
Monday: 10K (8:38), 5K (9:34). Finally got some leg turnover on a 10K with 7x30s Pickups on the Hendersonville Greenway. Felt good to get the legs moving after having an easy rest week last week. Added an easy 5K for the Brixx run.
Tuesday: 3 miles (9:31). Easy 3 mile lunch run on the treadmill.
Wednesday: 3 miles (9:31).
Thursday: 1 mile (9:31). Treadmill before heading to the airport.
Friday: 1.06 miles (10:15). Circus Maximum in Rome.
Saturday: 1 mile (10:15).
Sunday: 1 mile (9:53).
Total Miles: 19.4 miles.
December 25 - December 31 - Rome Vacation
Monday: 1 mile (10:45).
Tuesday: 1 mile (10:25).
Wednesday: 1 mile (10:32).
Thursday: 1 mile (9:26).
Friday: 1 mile (8:54).
Saturday: 1 mile (9:30).
Sunday: 1 mile (9:22).
Total Miles: 7.0 miles.
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