Monday: 4 miles (9:02), 6 miles (9:01). First run at lunch time from the library. Nice and easy. Surprisingly, I really don't feel any soreness/fatigue from the hard running this past weekend. The second run was the Monday night Brixx run.
Tuesday: 8 miles (9:09). Easy miles with 8x30s pickups. The wind was very strong out there today. The first 4 miles mainly into the wind averaged 9:18, while the last 4 miles with the wind averaged 9:01. My left hip flexor started bothering me the last mile.
Wednesday: 2 miles (9:14), 6.86 miles (8:45), 1 mile (9:31). 2 mile warmup followed by 20 x 1:00 on/off, 20 x 0:30 on/off, 1 mile cooldown. That was a tough workout. The fast 30 minutes of intervals averaged 7:24. I felt pretty good out there today.
Thursday: 10 miles (9:00). 40 degrees didn't feel too bad out there, luckily it wasn't too windy. Probably ran a little faster than I should have, but it was feeling good.
Friday: 3 miles (9:08), 1.2 miles (6:54), 3 miles (9:11). 3 mile warmup on the Station Camp Greenway followed by 4 x Bison Way downhill repeats. I just walked back to the top and ran the downhill sections with the GPS on. 3 mile cooldown.
Saturday: 5 miles (9:21). Easy treadmill run watching golf on NBC.
Sunday: 17 miles (8:48), 3 miles (9:40). Started at Shelby Bottoms with a 4 mile warmup, 6 miles at sub 8:40, 1 mile easy, 6 miles sub 8:30. It was tough, but I was able to hit the desired paces. It was on and off rain the entire run. Went home for the cooldown watching Tiger Woods get second place.
Total Miles: 70.3 miles. First 70 mile week of 2018.
Monday, March 12, 2018
Monday, March 5, 2018
February 26 - March 4 Training
I didn't post the past few weeks and was battling motivation to get back on the right track.
I feel I finally am back on track and can get excited about the upcoming training.
Monday: 3 miles (10:16). Slow recovery miles after yesterday's 20 mile run.
Tuesday: 2 miles (9:18), 5.23 miles (8:37), 1 mile (8:38). 2 mile warm-up followed by 6 x (5:00 on + 2:30 off). The 6 fast interval paces were 8:29, 8:20, 8:12, 8:04, 8:04, 7:35. I kept getting faster the further I got into the run. Good workout. The cooldown was a bit fast at 8:38, but I was feeling really good today.
Wednesday: 7 miles (9:54). Went for a slow recovery run after yesterday's workout.
Thursday: 6 miles (9:04). Easy miles with 30 second pickups on each mile.
Friday: 3 miles (9:14). Very short, easy run before tomorrow's race.
Saturday: 1 mile (9:26), 13.18 miles (8:26). 1 mile warm-up followed by the Tom King Half Marathon where I finished in 1:51:04. 4th place out of 20 in the 55-59 age group. I could feel myself wanting to go into struggle mode halfway through mile 10, but I fought to keep running sub 8:40 and was able to get back on track with mile 13 being the fastest at 8:07. Negative split by about 1 minute. Finally I was able to overcome the mental struggles I've had on recent longer races.
Sunday: 8 miles (8:43). I was running easy on the first half, but when I was nearing the turnaround at Shelby Bottoms, I just felt like getting stronger and this turned into an 8 mile progression: 9:23, 9:18, 9:02, 8:56, 8:41, 8:28, 8:11, 7:43. That felt great!
Total Miles: 49.5 miles. A low volume week due to the Tom King Half Marathon. But I felt this was the week where my training finally got on the right track. I won't quite be ready to BQ at the Carmel, Indiana, marathon on March 31st. But I feel I can put in a solid run with a goal of sub 3:48.
I feel I finally am back on track and can get excited about the upcoming training.
Monday: 3 miles (10:16). Slow recovery miles after yesterday's 20 mile run.
Tuesday: 2 miles (9:18), 5.23 miles (8:37), 1 mile (8:38). 2 mile warm-up followed by 6 x (5:00 on + 2:30 off). The 6 fast interval paces were 8:29, 8:20, 8:12, 8:04, 8:04, 7:35. I kept getting faster the further I got into the run. Good workout. The cooldown was a bit fast at 8:38, but I was feeling really good today.
Wednesday: 7 miles (9:54). Went for a slow recovery run after yesterday's workout.
Thursday: 6 miles (9:04). Easy miles with 30 second pickups on each mile.
Friday: 3 miles (9:14). Very short, easy run before tomorrow's race.
Saturday: 1 mile (9:26), 13.18 miles (8:26). 1 mile warm-up followed by the Tom King Half Marathon where I finished in 1:51:04. 4th place out of 20 in the 55-59 age group. I could feel myself wanting to go into struggle mode halfway through mile 10, but I fought to keep running sub 8:40 and was able to get back on track with mile 13 being the fastest at 8:07. Negative split by about 1 minute. Finally I was able to overcome the mental struggles I've had on recent longer races.
Sunday: 8 miles (8:43). I was running easy on the first half, but when I was nearing the turnaround at Shelby Bottoms, I just felt like getting stronger and this turned into an 8 mile progression: 9:23, 9:18, 9:02, 8:56, 8:41, 8:28, 8:11, 7:43. That felt great!
Total Miles: 49.5 miles. A low volume week due to the Tom King Half Marathon. But I felt this was the week where my training finally got on the right track. I won't quite be ready to BQ at the Carmel, Indiana, marathon on March 31st. But I feel I can put in a solid run with a goal of sub 3:48.
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