Monday: 6 miles (9:07). Treadmill, cold out!
Tuesday: 10 miles (8:43). The week of the treadmill!
Wednesday: 8 miles (9:05).
Thursday: 3 miles (9:13), 3.67 miles (8:44), 3 miles (9:24). 3 Mile Warm Up, 8 x (1:30 on/2:30 off), 3 Mile Cool Down. Did the 8 fast intervals at speeds of 8.9 mph (1-4), 9.0 mph (5-6), 9.1 mph (7-8). Heart Rate max 175!
Friday: 8.33 miles (9:12). Treadmill.
Saturday: 5 miles (9:05), 5 miles (9:08). Treadmill.
Sunday: 18 miles (8:59). On treadmill watching New England at Denver.
Total Miles:70 miles. The entire week on the treadmill due to the snow!
Thursday, January 28, 2016
Sunday, January 17, 2016
January 11 - January 17 Training
Monday: 4 miles (8:52). Just some sore quads from the marathon, but not too bad.
Tuesday: 8 miles (8:55).
Wednesday: 8 miles (8:58).
Thursday: 8 miles (8:23). Progression from 9:00 to 7:50. Legs feel pretty good 4 days after the Disney marathon.
Friday: 6 miles (8:53). Run streak reached 365 days today!
Saturday: 15 miles (8:48). Good steady long run.
Sunday: 6 miles (9:05).
Total Miles: 55.0 miles. Pretty decent week following a Marathon at Disney World. Legs felt pretty good all week. Good, cool running weather.
Tuesday: 8 miles (8:55).
Wednesday: 8 miles (8:58).
Thursday: 8 miles (8:23). Progression from 9:00 to 7:50. Legs feel pretty good 4 days after the Disney marathon.
Friday: 6 miles (8:53). Run streak reached 365 days today!
Saturday: 15 miles (8:48). Good steady long run.
Sunday: 6 miles (9:05).
Total Miles: 55.0 miles. Pretty decent week following a Marathon at Disney World. Legs felt pretty good all week. Good, cool running weather.
Monday, January 11, 2016
January 4 - January 10 Training
Monday: 5 miles (8:58). Brixx. Getting cold out!
Tuesday: 3 miles (9:05), 8 miles (8:50). Treadmill!
Wednesday: 9 miles (8:17). Treadmill progression from 6.7 mph to 7.8 mph.
Thursday: 3 miles (8:57), 5 miles (9:24). Early morning treadmill run followed by an afternoon run in Florida after arriving to meet the HRC Disney Group.
Friday: 8 miles (8:44). 8x30s pickups during run.
Saturday: 3 miles (9:50). Taper time!
Sunday: 26.5 miles (9:10). Disney World Marathon in 4:02:58. Temps in the upper 60's with high humidity led to a difficult marathon. I knew by the second mile it was going to be a long day. Around mile 13, I decided that I would run non-stop through 20 miles and then would do some run/walk combination. By the time I finished 20 miles, I decided to walk 1 minute, run 4 minutes, walk 1 minute, and then run to finish the mile. Even with 2 minutes of walking per mile, the pace was still below 10:00 and was only 20-25 seconds slower than just running by this time. I'm seriously considering testing out the Galloway Run/Walk strategy but incorporating it at the beginning of the long run, not after I start to tire. Run Streak Day 360.
Total Miles: 70.5 miles. No real taper for the Disney World Marathon since it was a training run. Decent volume. Will drop some this next week as I will need some recovery from the marathon, but then the spring speed cycle will be starting!
Tuesday: 3 miles (9:05), 8 miles (8:50). Treadmill!
Wednesday: 9 miles (8:17). Treadmill progression from 6.7 mph to 7.8 mph.
Thursday: 3 miles (8:57), 5 miles (9:24). Early morning treadmill run followed by an afternoon run in Florida after arriving to meet the HRC Disney Group.
Friday: 8 miles (8:44). 8x30s pickups during run.
Saturday: 3 miles (9:50). Taper time!
Sunday: 26.5 miles (9:10). Disney World Marathon in 4:02:58. Temps in the upper 60's with high humidity led to a difficult marathon. I knew by the second mile it was going to be a long day. Around mile 13, I decided that I would run non-stop through 20 miles and then would do some run/walk combination. By the time I finished 20 miles, I decided to walk 1 minute, run 4 minutes, walk 1 minute, and then run to finish the mile. Even with 2 minutes of walking per mile, the pace was still below 10:00 and was only 20-25 seconds slower than just running by this time. I'm seriously considering testing out the Galloway Run/Walk strategy but incorporating it at the beginning of the long run, not after I start to tire. Run Streak Day 360.
Total Miles: 70.5 miles. No real taper for the Disney World Marathon since it was a training run. Decent volume. Will drop some this next week as I will need some recovery from the marathon, but then the spring speed cycle will be starting!
Monday, January 4, 2016
December 21 - January 3 Training
Monday, December 21 - 6.15 miles (9:08). Arrived in Rome, Italy today.
Tuesday, December 22 - 2 miles (9:20), 4 miles (8:08), 2 miles (9:59). 10 x (400m@7:00 pace + .15 miles easy).
Wednesday, December 23 - 6 miles (9:09).
Thursday, December 24 - 6 miles (9:09).
Friday, December 25 - 4 miles (9:00). Christmas Day in Rome.
Saturday, December 26 - 5 miles (8:58).
Sunday, December 27 - 11.5 miles (8:57), 5 miles (8:54). Tried to get a long run in, but ended up splitting it into two runs.
Monday, December 28 - 10 miles (9:14).
Tuesday, December 29 - 8.13 miles (8:55). Easy miles with pickups.
Wednesday, December 30 - 2 miles (9:21), 6 miles (7:50), 2 miles (9:45). 2 Mile warm up, 8 x (800m@ sub 7:15 to sub 7:00 pace + 400m easy), 2 Mile Cool Down.
Thursday, December 31 - 6 miles (8:50).
Friday, January 1 - 1.5 miles (11:20). Short, quick jog before starting the 20 hour travel day from Rome to Hendersonville.
Saturday, January 2 - 10 miles (8:43). Easy 10 with 10x30s pickups.
Sunday, January 3 - 19 miles (8:41). Was hoping to run the second half faster, but I was running out of gas. Had no gels to take.
Total: 51.7 miles (Dec 21-Dec 27), 64.7 miles (Dec 28-Jan 3).
Tuesday, December 22 - 2 miles (9:20), 4 miles (8:08), 2 miles (9:59). 10 x (400m@7:00 pace + .15 miles easy).
Wednesday, December 23 - 6 miles (9:09).
Thursday, December 24 - 6 miles (9:09).
Friday, December 25 - 4 miles (9:00). Christmas Day in Rome.
Saturday, December 26 - 5 miles (8:58).
Sunday, December 27 - 11.5 miles (8:57), 5 miles (8:54). Tried to get a long run in, but ended up splitting it into two runs.
Monday, December 28 - 10 miles (9:14).
Tuesday, December 29 - 8.13 miles (8:55). Easy miles with pickups.
Wednesday, December 30 - 2 miles (9:21), 6 miles (7:50), 2 miles (9:45). 2 Mile warm up, 8 x (800m@ sub 7:15 to sub 7:00 pace + 400m easy), 2 Mile Cool Down.
Thursday, December 31 - 6 miles (8:50).
Friday, January 1 - 1.5 miles (11:20). Short, quick jog before starting the 20 hour travel day from Rome to Hendersonville.
Saturday, January 2 - 10 miles (8:43). Easy 10 with 10x30s pickups.
Sunday, January 3 - 19 miles (8:41). Was hoping to run the second half faster, but I was running out of gas. Had no gels to take.
Total: 51.7 miles (Dec 21-Dec 27), 64.7 miles (Dec 28-Jan 3).
Sunday, December 20, 2015
December 14 - December 20 Training
Monday: 3 miles (9:47), 3 miles (9:22). Woke up with a pretty sore left groin and sore spot in the back.
Tuesday: 2 miles (9:33), 4.8 miles (8:50), 2 miles (9:41). 2 Mile Warm Up, 7 x Hill Repeats on Bison Way, Cool Down.
Wednesday: 10 miles (8:40). Progression on the treadmill from 6.6 mph (9:05) to 7.3 mph (8:13).
Thursday: 6 miles (9:13).
Friday: 3 miles (9:13).
Saturday: 10 miles (7:33). This tied for my 9th fastest paced run ever only to be beat by 7 races and a track workout from the first 8 months of 2014. Wasn't planning on a progression but it worked into one with splits of 8:14, 7:48, 7:54, 7:56, 7:34, 7:26, 7:18, 7:03, 6:57.
Sunday: 3 miles (9:13). Quick treadmill run before getting ready to leave for Rome, Italy.
Total Miles: 46.8 miles. Not the volume I was wanting, but I was just too busy on Saturday to get the 20 miler in. Could have started early but it was freezing out. But Saturday's run has given me some confidence heading into 2016. In better shape than I thought.
Tuesday: 2 miles (9:33), 4.8 miles (8:50), 2 miles (9:41). 2 Mile Warm Up, 7 x Hill Repeats on Bison Way, Cool Down.
Wednesday: 10 miles (8:40). Progression on the treadmill from 6.6 mph (9:05) to 7.3 mph (8:13).
Thursday: 6 miles (9:13).
Friday: 3 miles (9:13).
Saturday: 10 miles (7:33). This tied for my 9th fastest paced run ever only to be beat by 7 races and a track workout from the first 8 months of 2014. Wasn't planning on a progression but it worked into one with splits of 8:14, 7:48, 7:54, 7:56, 7:34, 7:26, 7:18, 7:03, 6:57.
Sunday: 3 miles (9:13). Quick treadmill run before getting ready to leave for Rome, Italy.
Total Miles: 46.8 miles. Not the volume I was wanting, but I was just too busy on Saturday to get the 20 miler in. Could have started early but it was freezing out. But Saturday's run has given me some confidence heading into 2016. In better shape than I thought.
Sunday, December 13, 2015
December 7 - December 13 Training
Monday:5.5 miles (8:49). Brixx Run.
Tuesday:10 miles (8:29). 2 Mile Warmup, 6 Miles @ 8:15, 2 Mile Cooldown. Tempo run felt pretty good. Over 3000 miles for 2015!
Wednesday: 10 miles (8:54).
Thursday: 4.5 miles (9:27).
Friday: 2 miles (9:59). Woke up with a sore back.
Saturday: 13.1 miles (9:06). Initial plan was to run the Rocket City Marathon. But I woke up and pretty much decided to just run half of it with the temperature being 63 when I woke up. Normally the low is upper 30's. Felt OK on the first mile, but it was so warm on mile 2 I was already drenched, so that is when the decision was final to just stop at the half way point, which is conveniently located next to the hotel.
Sunday: 5 miles (9:28).
Total Miles: 50.1. Was supposed to be a larger volume week, but switching from the full to half marathon on Saturday reduced the miles for the week.
Tuesday:10 miles (8:29). 2 Mile Warmup, 6 Miles @ 8:15, 2 Mile Cooldown. Tempo run felt pretty good. Over 3000 miles for 2015!
Wednesday: 10 miles (8:54).
Thursday: 4.5 miles (9:27).
Friday: 2 miles (9:59). Woke up with a sore back.
Saturday: 13.1 miles (9:06). Initial plan was to run the Rocket City Marathon. But I woke up and pretty much decided to just run half of it with the temperature being 63 when I woke up. Normally the low is upper 30's. Felt OK on the first mile, but it was so warm on mile 2 I was already drenched, so that is when the decision was final to just stop at the half way point, which is conveniently located next to the hotel.
Sunday: 5 miles (9:28).
Total Miles: 50.1. Was supposed to be a larger volume week, but switching from the full to half marathon on Saturday reduced the miles for the week.
Sunday, December 6, 2015
November 30 - December 6 Training
Monday: 3 miles (8:56), 5 miles (9:17).
Tuesday: 10 miles (8:38).
Wednesday: 6 miles (8:52).
Thursday: 1.5 miles (8:54), 4 miles (8:20), 3.5 miles (8:59). Warm-up, 8 x (400m@6:50-7:00 pace + 400m jog), Cool down.
Friday: 6 miles (9:08).
Saturday: 18 miles (9:11). Started from the Library and did the Boomer with a loop around SCHS, then to DCP. No fuel during the run and it caught up with me after 13 miles as I slowed the last 5. Boomer was tough.
Sunday: 4 miles (9:23). Legs felt achy from yesterday's run.
Total Miles: 61 miles. Off to Huntsville, Alabama, this next Friday to run Saturday's Rocket City Marathon as a training run. It looks like it will be warm, so going to have to run it relatively slow.
Tuesday: 10 miles (8:38).
Wednesday: 6 miles (8:52).
Thursday: 1.5 miles (8:54), 4 miles (8:20), 3.5 miles (8:59). Warm-up, 8 x (400m@6:50-7:00 pace + 400m jog), Cool down.
Friday: 6 miles (9:08).
Saturday: 18 miles (9:11). Started from the Library and did the Boomer with a loop around SCHS, then to DCP. No fuel during the run and it caught up with me after 13 miles as I slowed the last 5. Boomer was tough.
Sunday: 4 miles (9:23). Legs felt achy from yesterday's run.
Total Miles: 61 miles. Off to Huntsville, Alabama, this next Friday to run Saturday's Rocket City Marathon as a training run. It looks like it will be warm, so going to have to run it relatively slow.
Subscribe to:
Posts (Atom)