Monday: 5 miles (9:16), 5 miles (9:23). First 5 on the treadmill and then 5 miles in the snow at Brixx.
Tuesday: 3 miles (9:21), 5.25 miles (8:00), 2 miles (10:00). 3 mile warmup, 6 x (1000m@8.6 mph + 400m@5.7 mph), 2 mile cooldown. I was pretty exhaused after this interval work on the treadmill.
Wednesday: 10 miles (9:05). Treadmill again during a cold week.
Thursday: 4 miles (9:51), 4 miles (9:13). First run was outdoors. I just felt so stiff in the cold and it was only upper 30's.
Friday: 5 miles (9:08).
Saturday: 17 miles (8:07). I had intended to run the Hot Chocolate 15K. But when I woke up at the hotel downtown and saw the upper teens temperatures with northerly winds putting the windchill in single digits, I had no desire to go out there. I would have completely overdressed and had no enjoyment running. So I timed my run on the treadmill while the Olympic Trials was on TV. I find running while watching a marathon very motivating. After a 3 mile warmup, I ran 11 miles at 8.0 mph, which is a 7:30 pace. That is my fastest ever 11 mile section. I had thought about running 2.1 more to make it a half marathon at 7:30 pace, but that was off plan and should be saved for 3 weeks at Tom King.
Sunday: 5 miles (9:25), 8 miles (9:18). Second run was 8 miles watching the end of the PGA Tournament on TV. Mickelson missed the putt to go into a playoff.
Total Miles: 73.2. This was a solid week with two really good workouts. Although I feel a little wimpy skipping the Hot Chocolate 15K because of the cold, I ended up with one of my best ever training runs. 11 miles at 7:30 is definitely the fastest I have ever run 11 miles. With 7 weeks to the Paris Marathon, I feel things are starting to go well.
Monday, February 15, 2016
Sunday, February 7, 2016
February 1 - February 7 Training
Monday: 6 miles (9:33). Brixx run. Trying to run the easy runs SLOWER!
Tuesday: 10 miles (9:34). With pickups.
Wednesday: 3 miles(9:25), 5.04 miles (8:50), 2 miles(10:20). 8 x Bison Way Hill Repeats, 6 up, 2 down. It's a deceiving 3/10 of a mile hill up Bison Way. I was hitting the uphills around 2:10 (7:15 pace) and ran the last one at 2:05 (7:00 pace) before doing the two downhills in 2:02 (6:50). I should be doing the downhills faster.
Thursday: 10 miles (9:22). Treadmill. Didn't feel like going out in the cold.
Friday: 3 miles (9:17), 4.4 miles (9:44).
Saturday: 2 miles (9:03), 13.11 miles (8:04), 2 miles (9:57). Originally I was going to run the Frostbite Half Marathon, but didn't sleep well Friday night downtown at the Omni and just decided to go home, rest more, and run it at DCP. Wanted to run a little faster, but just couldn't find the sub 8:00 gear. But 1:45:33 is not bad for a training run half marathon.
Sunday: 10 miles (9:31), 4.51 miles (9:15). Ran super easy. Added a second run to get the weekly volume over 75 miles.
Total Miles: 75.1 miles. As you can see, I ran the easy runs much slower this week. It's so easy to get caught up running the easy runs too close to marathon pace, but I put the brakes on the easy runs this week and my legs felt fresh all week. Even on Sunday after a decent half marathon on Saturday, legs felt really good. Run streak has reached 388 days.
Next Saturday I am running the Hot Chocolate 15K. This will be my first all out race in quite some time.
Tuesday: 10 miles (9:34). With pickups.
Wednesday: 3 miles(9:25), 5.04 miles (8:50), 2 miles(10:20). 8 x Bison Way Hill Repeats, 6 up, 2 down. It's a deceiving 3/10 of a mile hill up Bison Way. I was hitting the uphills around 2:10 (7:15 pace) and ran the last one at 2:05 (7:00 pace) before doing the two downhills in 2:02 (6:50). I should be doing the downhills faster.
Thursday: 10 miles (9:22). Treadmill. Didn't feel like going out in the cold.
Friday: 3 miles (9:17), 4.4 miles (9:44).
Saturday: 2 miles (9:03), 13.11 miles (8:04), 2 miles (9:57). Originally I was going to run the Frostbite Half Marathon, but didn't sleep well Friday night downtown at the Omni and just decided to go home, rest more, and run it at DCP. Wanted to run a little faster, but just couldn't find the sub 8:00 gear. But 1:45:33 is not bad for a training run half marathon.
Sunday: 10 miles (9:31), 4.51 miles (9:15). Ran super easy. Added a second run to get the weekly volume over 75 miles.
Total Miles: 75.1 miles. As you can see, I ran the easy runs much slower this week. It's so easy to get caught up running the easy runs too close to marathon pace, but I put the brakes on the easy runs this week and my legs felt fresh all week. Even on Sunday after a decent half marathon on Saturday, legs felt really good. Run streak has reached 388 days.
Next Saturday I am running the Hot Chocolate 15K. This will be my first all out race in quite some time.
Sunday, January 31, 2016
January 27 - February 2 Training
Monday: 4 miles (9:10), 4 miles (8:59). Finally outside for the Brixx run.
Tuesday: 10 miles (9:00).
Wednesday: 2 miles (9:09), 5.38 miles (7:45), 2 miles (9:28). 2 Mile Warmup, 3@7:30's, 4:00 SLOW, 2@7:20-7:25. Was supposed to do another mile sub 7, but threw up twice at the end of the two miles at 7:20-7:25. I think I ate too close to the workout.
Thursday: 10 miles (9:18). Felt slow and sluggish.
Friday: 7 miles (9:21), 3 miles (9:15). Felt slow again.
Saturday: 10 miles (8:51). Hadn't felt the best the last few days and started my long run with a 3 mile warmup and then 6 mile progression from 8:45 to 8:30. Was supposed to be 14 mile progression, but after 6 miles I knew I wasn't going to make it 20 miles. So did one last easy mile and stopped it at 10 miles. Headache the remainder of the day.
Sunday: 15 miles (9:14). Wasn't sure how many miles I would get in. Started at 11 AM and it was feeling pretty good, cloudy skies and windy. However, about 6 miles in the sun started coming out and it went up to 70 degrees and I was getting more thirsty the last 5 miles. I could feel it in my lungs breathing in after 9 miles, so cancelled the plans for 20 miles. Settled for 15 miles for a decent week. At least I felt better today.
Total Miles: 72.4. Was expecting more miles and hopefully I'm not dumb enough to add another treadmill run tonight, but you never know.
Tuesday: 10 miles (9:00).
Wednesday: 2 miles (9:09), 5.38 miles (7:45), 2 miles (9:28). 2 Mile Warmup, 3@7:30's, 4:00 SLOW, 2@7:20-7:25. Was supposed to do another mile sub 7, but threw up twice at the end of the two miles at 7:20-7:25. I think I ate too close to the workout.
Thursday: 10 miles (9:18). Felt slow and sluggish.
Friday: 7 miles (9:21), 3 miles (9:15). Felt slow again.
Saturday: 10 miles (8:51). Hadn't felt the best the last few days and started my long run with a 3 mile warmup and then 6 mile progression from 8:45 to 8:30. Was supposed to be 14 mile progression, but after 6 miles I knew I wasn't going to make it 20 miles. So did one last easy mile and stopped it at 10 miles. Headache the remainder of the day.
Sunday: 15 miles (9:14). Wasn't sure how many miles I would get in. Started at 11 AM and it was feeling pretty good, cloudy skies and windy. However, about 6 miles in the sun started coming out and it went up to 70 degrees and I was getting more thirsty the last 5 miles. I could feel it in my lungs breathing in after 9 miles, so cancelled the plans for 20 miles. Settled for 15 miles for a decent week. At least I felt better today.
Total Miles: 72.4. Was expecting more miles and hopefully I'm not dumb enough to add another treadmill run tonight, but you never know.
Thursday, January 28, 2016
January 18 - January 26 Training
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!
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!
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).
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