March 16 - 22 Training

Monday: 2 miles (9:26), 4 miles (9:21).
Tuesday: 6 miles (9:27), 3 miles (9:25).
Wednesday: 13.1 miles (8:24). Two mile warmup followed by a 10 mile tempo progression from 8:15 to 8:00, 1.1 mile cool down to make it a 1:49:49 half marathon.
Thursday: 8 miles (9:22).
Friday: 6 miles (9:38).
Saturday: 20 miles (8:53). A tough hilly route from White House HS to Station Camp HS.  A good group from HRC ran this, some heading straight to SCHS when we reached Long Hollow.



Sunday: 4 miles (9:42), 4 miles (9:39).

Total miles: 70.1 miles.  A pretty good week considering I'm dealing with extensor tendinitis.  I had dry needling on Thursday and will have it again on Tuesday.

March 9 - 15 Training

Monday: 3 miles (9:27), 4 miles (9:21).
Tuesday: 8 miles (9:16).
Wednesday: 10 miles (8:56). 2 mile warm up then 6 x Half Mile Hill repeats up Big Station Camp Road with a jog down hill,  2 mile cooldown.
Thursday: 8 miles (9:29).
Friday: 3 miles (9:35), 4 miles (9:30).  Woke up with the top of the left foot sore - extensor tendonitis.
Saturday: 4 miles (9:08), 4 miles (9:21).
Sunday: 22 miles (8:56). Longest training run ever for both time (3:16:18) and distance (22 miles).  I was feeling the top of the left foot for about 1-2 miles, then it felt fine, so I was able to go the full distance.

Total miles: 70 miles.  First 70 mile week since November.  It was frustrating to come down with another injury, but hoping I can run through it.  Icing it on/off every 20 minutes and doing some exercises to keep it moving.

March 2 - 8 Training

Monday - 4 miles (9:37), 3 miles (9:51).
Tuesday - 9 miles (8:41).  5 miles progression from 8:00 to 7:35.
Wednesday - 8 miles (9:30).
Thursday - 9 miles (9:16).  Included 8 x (1/4 mile at 6:50-700 + 1/4 mile slow jog).
Friday - 7 miles (9:21).
Saturday - 8 miles (9:01).
Sunday - 18 miles (8:34).  Fast finish long run with miles 11-17 sub 8:00.

Total miles: 66 miles. Finally 100% over my cough and cold, so that was my first healthy long run since January 31st. 

February 23 - March 1 Training

Monday: 3 miles (9:41), 5 miles (9:36).
Tuesday: 12 miles (8:57).  2 mile warm up, 2 x (2 miles uphill, 2 miles down hill, 1/2 mile slow jog), 1 mile cool down.  Ran the hill from SCHS up Saundersville Road.
Wednesday: 5 miles (9:52).
Thursday: 9 miles (8:58), 1 mile (10:30).  Ran the Boomer Route starting with some easy miles to start and then picking up the pace and trying to hammer down the last two miles down hill.  Slow cool down afterwards.
Friday: 3 miles (9:41), 4 miles (9:52).
Saturday: 20 miles (9:45).  I crashed and burned on this one with 6 miles to go.  Didn't take any fuel during the run and no water until I finished 9 miles and had 10:18 pace the last 6 miles. But at least I was able to push through and get the full 20 miles in.
Sunday: 6 miles (9:36).

Total miles: 68 miles (9:30).  Another climb in mileage this week with a couple tough runs on Tuesday and Thursday, which may have depleted my energy level for Saturday's long run.  Should be cutting back this next week so I can have a good Tom King Half Marathon this coming Saturday.