Monday: 3 miles (9:31), 3 miles (9:45). Feeling a bit sore from yesterday's 20 mile treadmill run.
Tuesday: 3 miles (9:22), 5.52 miles (8:10), 3 miles (9:22). 3 mile warmup, 15 x (1:30 @ 7:41 + 1:30 @ 8:42, 3 mile cooldown. Treadmill workout. Should get outside tomorrow when it cools down.
Wednesday: 7 miles (9:47). Took it very easy on the Hendersonville Greenway.
Thursday: 3 miles 9:22), 1.14 miles (7:09), 2 miles (9:18). 3 mile warmup, 8 x (1:00 fast + 2:00 rest), 2 mile cooldown.
Friday: 3 miles (9:22), 3 miles (9:22). Two short treadmill runs in the afternoon.
Saturday: 4 miles (9:39), 3 miles (9:31). Two short runs on the Hendersonville Greenway.
Sunday: 17 miles (8:54). 4@easy, 5@sub 8:45, 1@easy, 5@sub 8:45, 1@easy, 1@sub 8:00. Good long run workout, but I skipped the cooldown.
Total Miles: 60.7. I need to get the volume higher by getting in longer, second runs.
Monday, August 28, 2017
Monday, August 21, 2017
August 14 - August 20 Training
Monday: 3 miles (9:31), 3 miles (9:31). Lunch time run on the treadmill. Repeated the same run at 5 PM. Looks like it was going to be rain for Brixx night. Quads sore from yesterday's long progression run.
Tuesday: 4 miles (9:31), 5 miles (9:25). First run easy treadmill run in the afternoon. Quads still a bit sore. Second run Library to Drakes Creek Park. Still so humid outside!
Wednesday: 3 miles (9:22), 4.9 miles (8:18) 1 mile (9:31). 3 mile warmup, 3 miles @ 8:00, 7:53, 7:47, 1/2 mile jog, 4 x (1:00 on/2:00 off), 1 mile Cooldown. It was 90 outside with 80 dew point, so kept this indoors on the treadmill.
Thursday: 4 miles (9:36), 4 miles (9:28). One run indoors, one run outdoors.
Friday: 4 miles (9:22). Treadmill run. Second run cancelled due to dinner plans.
Saturday: 3 miles (11:18), 3 miles (9:43). Walked most of the 3rd mile on the first run. Stayed up way too late watching the Vikings at Seattle on Friday night.
Sunday: 20 miles (9:18). Longest time ever on the treadmill, 3:05:55. But I was able to watch two movies.
Total Miles: 61.9 miles. Should have been closer to 70 miles, but didn't get all the runs in as intended. Just under 7 weeks to Chicago, so there is time to improve.
Tuesday: 4 miles (9:31), 5 miles (9:25). First run easy treadmill run in the afternoon. Quads still a bit sore. Second run Library to Drakes Creek Park. Still so humid outside!
Wednesday: 3 miles (9:22), 4.9 miles (8:18) 1 mile (9:31). 3 mile warmup, 3 miles @ 8:00, 7:53, 7:47, 1/2 mile jog, 4 x (1:00 on/2:00 off), 1 mile Cooldown. It was 90 outside with 80 dew point, so kept this indoors on the treadmill.
Thursday: 4 miles (9:36), 4 miles (9:28). One run indoors, one run outdoors.
Friday: 4 miles (9:22). Treadmill run. Second run cancelled due to dinner plans.
Saturday: 3 miles (11:18), 3 miles (9:43). Walked most of the 3rd mile on the first run. Stayed up way too late watching the Vikings at Seattle on Friday night.
Sunday: 20 miles (9:18). Longest time ever on the treadmill, 3:05:55. But I was able to watch two movies.
Total Miles: 61.9 miles. Should have been closer to 70 miles, but didn't get all the runs in as intended. Just under 7 weeks to Chicago, so there is time to improve.
Monday, August 14, 2017
August 7 - August 13 Training
Monday: 5 miles (9:13). Easy treadmill run.
Tuesday: 3 miles (9:14), 4 miles (9:28). First run on the treadmill, second run Library to DCP. Legs felt stiff today from Sunday's long run. Felt better on Monday.
Wednesday: 3 miles (9:20), 2.23 miles (8:30). The plan was a 3 mile warmup followed by 16 x 400m with 90s jog. Started getting tough after 4 and when the 6th one was over 2 minute, I stopped the workout. Need to recharge the batteries.
Thursday: 3 miles (9:25). Still was feeling weak and only ran a few miles. Actually walked 2 miles back to the car.
Friday: 4 miles (10:21). Took it super easy.
Saturday: 6 miles (9:30), 3 miles (9:30). First run at 5:28 AM and met up with those running the Hendersonville Half course preview. Easy 3 miles in the evening.
Sunday: 19 miles (8:36). All on the treadmill. Started with a 17 mile progression from 6.3 mph (9:31) to 7.9 mph (7:35) and finished with a two mile cooldown at 6.3 mph.
Total Miles: 52.2 miles. Low volume due to feeling exhausted during Wednesday's workout, which led to taking it easy a few days. Hopefully back on track this next week.
Tuesday: 3 miles (9:14), 4 miles (9:28). First run on the treadmill, second run Library to DCP. Legs felt stiff today from Sunday's long run. Felt better on Monday.
Wednesday: 3 miles (9:20), 2.23 miles (8:30). The plan was a 3 mile warmup followed by 16 x 400m with 90s jog. Started getting tough after 4 and when the 6th one was over 2 minute, I stopped the workout. Need to recharge the batteries.
Thursday: 3 miles (9:25). Still was feeling weak and only ran a few miles. Actually walked 2 miles back to the car.
Friday: 4 miles (10:21). Took it super easy.
Saturday: 6 miles (9:30), 3 miles (9:30). First run at 5:28 AM and met up with those running the Hendersonville Half course preview. Easy 3 miles in the evening.
Sunday: 19 miles (8:36). All on the treadmill. Started with a 17 mile progression from 6.3 mph (9:31) to 7.9 mph (7:35) and finished with a two mile cooldown at 6.3 mph.
Total Miles: 52.2 miles. Low volume due to feeling exhausted during Wednesday's workout, which led to taking it easy a few days. Hopefully back on track this next week.
Sunday, August 6, 2017
July 31 - August 6 Training
Monday: 3 miles (9:20), 3 miles (8:57). Legs felt stiff after yesterday's long run. Ran an easy 3 on the Station Camp Greenway followed by a 3 mile Brixx run.
Tuesday: 7 miles (9:09). Easy miles on the treadmill.
Wednesday: 2 miles (9:09), 6.25 miles (8:00), 1 mile (9:31). 2 mile warmup. 5 x (1 mile @ sub 7:40 + 1/4 mile jog), 1 mile cooldown. Ran this on the treadmill. The 5 miles went from 7.9 mph to 8.3 mph for splits of 7:35, 7:30, 7:25, 7:19, 7:14.
Thursday: 5 miles (9:17), 3 miles (9:13). Two treadmill runs. Legs pretty sore from Wednesdays tempo run.
Friday: 7 miles (9:24). Library to DCP. Still sore from Wednesday!
Saturday: 2 miles (9:20, 4 miles (7:49), 1.5 miles (9:36). 2 mile warmup, 8 x (.15 on/.35 off), 1.5 mile cooldown. Mile splits on the intervals: 8:01, 7:52, 7:45, 7:39. It felt good to keep getting faster.
Sunday: 18 miles (9:16). Ran the first 17 with Alison Kanaby. 4@Easy, 10@sub 9:15, 3@Easy, 1@Cooldown. We ran the 10 sub 9:15 miles at 9:05 average, so that was pretty good. It was a great morning, nice and cool for this time of year.
Total Miles: 62.8 miles. Just over a mile less than last week, but I didn't get in all of the maximum distances that this week's plan offered. But a solid week with 8 miles sub 8:00. That's a lot for me in a week.
Tuesday: 7 miles (9:09). Easy miles on the treadmill.
Wednesday: 2 miles (9:09), 6.25 miles (8:00), 1 mile (9:31). 2 mile warmup. 5 x (1 mile @ sub 7:40 + 1/4 mile jog), 1 mile cooldown. Ran this on the treadmill. The 5 miles went from 7.9 mph to 8.3 mph for splits of 7:35, 7:30, 7:25, 7:19, 7:14.
Thursday: 5 miles (9:17), 3 miles (9:13). Two treadmill runs. Legs pretty sore from Wednesdays tempo run.
Friday: 7 miles (9:24). Library to DCP. Still sore from Wednesday!
Saturday: 2 miles (9:20, 4 miles (7:49), 1.5 miles (9:36). 2 mile warmup, 8 x (.15 on/.35 off), 1.5 mile cooldown. Mile splits on the intervals: 8:01, 7:52, 7:45, 7:39. It felt good to keep getting faster.
Sunday: 18 miles (9:16). Ran the first 17 with Alison Kanaby. 4@Easy, 10@sub 9:15, 3@Easy, 1@Cooldown. We ran the 10 sub 9:15 miles at 9:05 average, so that was pretty good. It was a great morning, nice and cool for this time of year.
Total Miles: 62.8 miles. Just over a mile less than last week, but I didn't get in all of the maximum distances that this week's plan offered. But a solid week with 8 miles sub 8:00. That's a lot for me in a week.
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