Monday: 2 miles (9:31). After the incredible Vikings touchdown on the final play, celebrated a bit too much and only ran a couple miles on the treadmill before traveling back to Nashville.
Tuesday: 5 miles (9:31), 3 miles (9:31). Snow on the ground, so I ran two runs on the treadmill.
Wednesday: 3 miles (9:37), 6.36 miles (8:40), 1 mile (10:00). 3 mile warmup, 6 x (6:00 @ sub 8:00 + 3:00 @ easy), 1 mile cooldown. Treadmill run due to the sow.
Thursday: 6 miles (9:31).
Friday: 9 miles (8:42). Nice progression run. Finally outside after some snow melted.
Saturday: 4 miles (10:07), 3 miles (9:38).
Sunday: 3 miles (9:31), 2 miles (8:26). Was supposed to be 18 miles, but my mind was too much on the Vikings football game for tonight, that I simply wasn't focused to run.
Total Miles: 47.4 miles. Not good, struggling to get back into the routine.
Wednesday, January 24, 2018
Thursday, January 18, 2018
January 8 - January 14 Training
Monday: 5 miles (9:14), 3.11 miles (9:15). Ran an easy 5 in the misty cool afternoon at Drakes Creek Park followed by a 5K Brixx Run in the rain.
Tuesday: 2 miles (9:35), 4.07 miles (8:53), 1 mile (10:35). 2 mile warmup followed by 12 x 1:30 on/off, 1 mile cooldown. Struggled to run the fast intervals at a 7:35-7:45 pace, but finished them without stopping.
Wednesday: 8 miles (9:02). Progression starting around 9:30 working to 8:44. Was supposed to go to 8:30, but this was a struggle for me today. Not sure if it's because I've been sick for 6 days or waking up at 3 AM and not falling back asleep the last couple days.
Thursday: 4 miles (9:25), 3 miles (9:40). Afternoon run at Drakes Creek Park followed by a treadmill run at home.
Friday: 5 miles (9:31). Easy treadmill run.
Saturday: 5 miles (9:31). Treadmill run at the Minneapolis Westin.
Sunday: 3 miles (9:31). Morning treadmill run before heading to the Minnesota Vikings playoff game at US Bank Stadium.
Total Miles: 43.3 miles. Low miles due to travel to Minneapolis, so I missed the 18 mile long run that was scheduled for Sunday.
Tuesday: 2 miles (9:35), 4.07 miles (8:53), 1 mile (10:35). 2 mile warmup followed by 12 x 1:30 on/off, 1 mile cooldown. Struggled to run the fast intervals at a 7:35-7:45 pace, but finished them without stopping.
Wednesday: 8 miles (9:02). Progression starting around 9:30 working to 8:44. Was supposed to go to 8:30, but this was a struggle for me today. Not sure if it's because I've been sick for 6 days or waking up at 3 AM and not falling back asleep the last couple days.
Thursday: 4 miles (9:25), 3 miles (9:40). Afternoon run at Drakes Creek Park followed by a treadmill run at home.
Friday: 5 miles (9:31). Easy treadmill run.
Saturday: 5 miles (9:31). Treadmill run at the Minneapolis Westin.
Sunday: 3 miles (9:31). Morning treadmill run before heading to the Minnesota Vikings playoff game at US Bank Stadium.
Total Miles: 43.3 miles. Low miles due to travel to Minneapolis, so I missed the 18 mile long run that was scheduled for Sunday.
Monday, January 8, 2018
Training January 1 - January 7 2018
Monday: 1 mile (9:30). An early mile before heading to the Rome Airport for the long travel day back to Tennessee.
Tuesday: 6 miles (8:26), 3 miles (9:40). A little faster than easy run workout. I can tell I lost a little conditioning with the easy couple weeks I just had, but hopefully it comes back fast. 25 degrees out didn't feel too bad this afternoon compared to those who ran early this morning. Added a 3 mile very easy tempo run in the early evening.
Wednesday: 7 miles (9:21). Ran an easy 7 from the library with James Horton. Felt a little sore from yesterday.
Thursday: 8 miles (8:31). Treadmill run with the cold temperatures. 1 mile warmup, then 6 miles starting at 7.1 mph and progressing to 7.5 mph. This felt a little tougher than it should, but hopefully I regain some conditioning in the first couple weeks of this training cycle. 1 mile cooldown.
Friday: 6 miles (8:57). Got back outside this afternoon for an easy 6. Temperature was about 32 degrees, which felt pretty good.
Saturday: 5 miles (9:22). Very easy run on the Station Camp Greenway. Mid 20's outside, even at 11 AM.
Sunday: 10 miles (9:30). I've been battling a cold for 4 days, but today was the first day I felt better than the previous day. First 10+ mile run since the Rocket City Marathon.
Total Miles: 46.1 miles. After two very low mileage weeks, it was good to start to ramp up the mileage. This starts three 4-week training cycles. 4 weeks to the Frostbite Half Marathon, then 4 weeks to the Tom King Half Marathon, and then 4 weeks to the Carmel Marathon. A lot of work today between now and the Carmel Marathon.
Tuesday: 6 miles (8:26), 3 miles (9:40). A little faster than easy run workout. I can tell I lost a little conditioning with the easy couple weeks I just had, but hopefully it comes back fast. 25 degrees out didn't feel too bad this afternoon compared to those who ran early this morning. Added a 3 mile very easy tempo run in the early evening.
Wednesday: 7 miles (9:21). Ran an easy 7 from the library with James Horton. Felt a little sore from yesterday.
Thursday: 8 miles (8:31). Treadmill run with the cold temperatures. 1 mile warmup, then 6 miles starting at 7.1 mph and progressing to 7.5 mph. This felt a little tougher than it should, but hopefully I regain some conditioning in the first couple weeks of this training cycle. 1 mile cooldown.
Friday: 6 miles (8:57). Got back outside this afternoon for an easy 6. Temperature was about 32 degrees, which felt pretty good.
Saturday: 5 miles (9:22). Very easy run on the Station Camp Greenway. Mid 20's outside, even at 11 AM.
Sunday: 10 miles (9:30). I've been battling a cold for 4 days, but today was the first day I felt better than the previous day. First 10+ mile run since the Rocket City Marathon.
Total Miles: 46.1 miles. After two very low mileage weeks, it was good to start to ramp up the mileage. This starts three 4-week training cycles. 4 weeks to the Frostbite Half Marathon, then 4 weeks to the Tom King Half Marathon, and then 4 weeks to the Carmel Marathon. A lot of work today between now and the Carmel Marathon.
Tuesday, January 2, 2018
December 18 - December 31 Training
December 18 - December 24
I decided to take a rest while I was on my vacation in Rome. I just ran the mile to keep the run streak alive. I probably walked 5-6 miles each day in Rome, so I was getting some exercise. But probably fattened up a bit with the pasta and tiramisu every day.
Monday: 10K (8:38), 5K (9:34). Finally got some leg turnover on a 10K with 7x30s Pickups on the Hendersonville Greenway. Felt good to get the legs moving after having an easy rest week last week. Added an easy 5K for the Brixx run.
Tuesday: 3 miles (9:31). Easy 3 mile lunch run on the treadmill.
Wednesday: 3 miles (9:31).
Thursday: 1 mile (9:31). Treadmill before heading to the airport.
Friday: 1.06 miles (10:15). Circus Maximum in Rome.
Saturday: 1 mile (10:15).
Sunday: 1 mile (9:53).
Total Miles: 19.4 miles.
December 25 - December 31 - Rome Vacation
Monday: 1 mile (10:45).
Tuesday: 1 mile (10:25).
Wednesday: 1 mile (10:32).
Thursday: 1 mile (9:26).
Friday: 1 mile (8:54).
Saturday: 1 mile (9:30).
Sunday: 1 mile (9:22).
Total Miles: 7.0 miles.
I decided to take a rest while I was on my vacation in Rome. I just ran the mile to keep the run streak alive. I probably walked 5-6 miles each day in Rome, so I was getting some exercise. But probably fattened up a bit with the pasta and tiramisu every day.
Monday: 10K (8:38), 5K (9:34). Finally got some leg turnover on a 10K with 7x30s Pickups on the Hendersonville Greenway. Felt good to get the legs moving after having an easy rest week last week. Added an easy 5K for the Brixx run.
Tuesday: 3 miles (9:31). Easy 3 mile lunch run on the treadmill.
Wednesday: 3 miles (9:31).
Thursday: 1 mile (9:31). Treadmill before heading to the airport.
Friday: 1.06 miles (10:15). Circus Maximum in Rome.
Saturday: 1 mile (10:15).
Sunday: 1 mile (9:53).
Total Miles: 19.4 miles.
December 25 - December 31 - Rome Vacation
Monday: 1 mile (10:45).
Tuesday: 1 mile (10:25).
Wednesday: 1 mile (10:32).
Thursday: 1 mile (9:26).
Friday: 1 mile (8:54).
Saturday: 1 mile (9:30).
Sunday: 1 mile (9:22).
Total Miles: 7.0 miles.
Monday, December 18, 2017
December 11 - December 17 Training
Monday: 5 miles (9:26). Working through the marathon soreness.
Tuesday: 4 miles (9:40). Easy treadmill miles.
Wednesday: 4 miles (9:31). Another day on the treadmill. Legs feel recovered from the marathon.
Thursday: 3 miles (9:31).
Friday: 3 miles (9:31).
Saturday: 3 miles (9:31).
Sunday: 3 miles (9:31).
Total Miles: 25 miles. This was basically a rest week to recover from the Rocket City Marathon and take a rest after 5-6 months of marathon training.
Should get a fresh start after the 1st of the year.
Tuesday: 4 miles (9:40). Easy treadmill miles.
Wednesday: 4 miles (9:31). Another day on the treadmill. Legs feel recovered from the marathon.
Thursday: 3 miles (9:31).
Friday: 3 miles (9:31).
Saturday: 3 miles (9:31).
Sunday: 3 miles (9:31).
Total Miles: 25 miles. This was basically a rest week to recover from the Rocket City Marathon and take a rest after 5-6 months of marathon training.
Should get a fresh start after the 1st of the year.
Monday, December 11, 2017
December 4 - December 10 Training
Monday: 4 miles (9:31). Easy 4 miles with pickups. Taper week for Rocket City.
Tuesday: 4 miles (9:05), 1 mile (9:37). 2 mile warmup, then 2 miles of 0:30 strides + 2:30 at 8:40-8:50. 1 mile cooldown. Felt good to get a couple fast miles in. All easy running now until Rocket City Marathon on Saturday.
Wednesday: 5 miles (9:23). Nice and easy. Everything feels fine, so it is all systems GO for Saturday.
Thursday: 3 miles (9:25). Keeping it easy.
Friday: 2 miles (9:49). Easy miles in Huntsville.
Saturday: 26.51 miles (9:13). Rocket City Marathon. It was pretty cold at the start, just over 25 degrees. I ran well the first 15 miles, almost hitting 8:42 on every mile. But then the wheels started to fall off on mile 16. And then I started taking some walk breaks beginning with mile 20 before running the last couple miles in to finish at 4:04:16. Wasn't what I was hoping for, but I made a couple mistakes during the last month of training. I got all excited about running a couple half marathons in 1:49 and 1:55, however, I cut short the two 20 mile long runs that were planned for November 19 and 26. Those runs were more important than the 10 mile workouts that had a warmup/cooldown to reach a half marathon. So the focus for this next training cycle is to make sure I get in those long runs when they are planned. And I really need to do them at the crack of dawn. When it sit around the house until 10 or 11 AM, the odds of getting in a 20 mile long run diminishes. So I know where to put my focus in 2018.
Sunday: 1 miles (10:20). Flew to Charlotte Saturday night for the Vikings game and did one mile on the treadmill in the morning to extend the running streak to 1060 days.
Total Miles: 46.5 miles.
Tuesday: 4 miles (9:05), 1 mile (9:37). 2 mile warmup, then 2 miles of 0:30 strides + 2:30 at 8:40-8:50. 1 mile cooldown. Felt good to get a couple fast miles in. All easy running now until Rocket City Marathon on Saturday.
Wednesday: 5 miles (9:23). Nice and easy. Everything feels fine, so it is all systems GO for Saturday.
Thursday: 3 miles (9:25). Keeping it easy.
Friday: 2 miles (9:49). Easy miles in Huntsville.
Saturday: 26.51 miles (9:13). Rocket City Marathon. It was pretty cold at the start, just over 25 degrees. I ran well the first 15 miles, almost hitting 8:42 on every mile. But then the wheels started to fall off on mile 16. And then I started taking some walk breaks beginning with mile 20 before running the last couple miles in to finish at 4:04:16. Wasn't what I was hoping for, but I made a couple mistakes during the last month of training. I got all excited about running a couple half marathons in 1:49 and 1:55, however, I cut short the two 20 mile long runs that were planned for November 19 and 26. Those runs were more important than the 10 mile workouts that had a warmup/cooldown to reach a half marathon. So the focus for this next training cycle is to make sure I get in those long runs when they are planned. And I really need to do them at the crack of dawn. When it sit around the house until 10 or 11 AM, the odds of getting in a 20 mile long run diminishes. So I know where to put my focus in 2018.
Sunday: 1 miles (10:20). Flew to Charlotte Saturday night for the Vikings game and did one mile on the treadmill in the morning to extend the running streak to 1060 days.
Total Miles: 46.5 miles.
Monday, December 4, 2017
November 27 - December 3 Training
Monday: 3 miles (9:40), 2 miles (9:30). Treadmill run at lunch time. Short Brixx run in the evening. Feel a little sore from yesterday, but not too bad.
Tuesday: 7 miles (8:35). 7 miles with 7x20s pickups. After an 8:48 mile warm-up, my body wanted to go to the 8:25-8:35 pace, which is feeling pretty good these days. I think the pickups make me want to keep running at a good pace even after the 20 seconds of fast running.
Wednesday: 13.1 miles (8:21). Plan was 2 mile warm-up, 10 x (1/2 @ 8:35 + 1/2 @ 8:20), 1 @ Cooldown. I got rolling pretty good after the warm-up and was running faster than the original plan and added an extra 1/10th mile on the cooldown to make it a 1:49:28 half marathon. This was one continuous non-stop run. No stopping after the warm-up or before the cooldown. No water, so I guess I don't need water stops on half marathons unless it is warmer than it was today, which was low 60's. 10 days to Rocket City!
Thursday: 6 miles (9:18). Legs felt a little stiff after yesterday's half marathon, but not too bad. I've been using the Normatec Leg Compression regularly and it helps on the recovery.
Friday: 6 miles (9:05). Legs feel pretty good today, a nice recovery from a half marathon race effort just 48 hours ago.
Saturday: 13.1 miles (8:51). Plan was 4 mile warmup, 3 @ 8:45, 1 @ easy, 3 @ 8:45, Cooldown. I made the cooldown 1.1 miles to make it a half marathon. Time was 1:55:49. That made it two half marathons in 72 hours with times of 1:49, 1:55.
Sunday: 3 miles (9:50). Short treadmill run from the Atlanta Residence Inn before heading to the Vikings - Falcons game.
Total Miles: 53.2. Not a big week with a marathon this next Saturday. Here is my plan for Rocket City this coming Saturday:
Miles 1-13 : Run around 8:40-8:45 pace.
Miles 14-20 : Work down to 8:30 pace.
Last 10K: Open it up and see if I can't get towards a pace of 8:10.
If all goes well, I should be able to finish between 3:45 and 3:48, which would be my 3rd fastest marathon ever. We will see how it goes.
You can see how my average pace has suddenly got quicker the last couple weeks.
Tuesday: 7 miles (8:35). 7 miles with 7x20s pickups. After an 8:48 mile warm-up, my body wanted to go to the 8:25-8:35 pace, which is feeling pretty good these days. I think the pickups make me want to keep running at a good pace even after the 20 seconds of fast running.
Wednesday: 13.1 miles (8:21). Plan was 2 mile warm-up, 10 x (1/2 @ 8:35 + 1/2 @ 8:20), 1 @ Cooldown. I got rolling pretty good after the warm-up and was running faster than the original plan and added an extra 1/10th mile on the cooldown to make it a 1:49:28 half marathon. This was one continuous non-stop run. No stopping after the warm-up or before the cooldown. No water, so I guess I don't need water stops on half marathons unless it is warmer than it was today, which was low 60's. 10 days to Rocket City!
Thursday: 6 miles (9:18). Legs felt a little stiff after yesterday's half marathon, but not too bad. I've been using the Normatec Leg Compression regularly and it helps on the recovery.
Friday: 6 miles (9:05). Legs feel pretty good today, a nice recovery from a half marathon race effort just 48 hours ago.
Saturday: 13.1 miles (8:51). Plan was 4 mile warmup, 3 @ 8:45, 1 @ easy, 3 @ 8:45, Cooldown. I made the cooldown 1.1 miles to make it a half marathon. Time was 1:55:49. That made it two half marathons in 72 hours with times of 1:49, 1:55.
Sunday: 3 miles (9:50). Short treadmill run from the Atlanta Residence Inn before heading to the Vikings - Falcons game.
Total Miles: 53.2. Not a big week with a marathon this next Saturday. Here is my plan for Rocket City this coming Saturday:
Miles 1-13 : Run around 8:40-8:45 pace.
Miles 14-20 : Work down to 8:30 pace.
Last 10K: Open it up and see if I can't get towards a pace of 8:10.
If all goes well, I should be able to finish between 3:45 and 3:48, which would be my 3rd fastest marathon ever. We will see how it goes.
You can see how my average pace has suddenly got quicker the last couple weeks.
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