Remaining Races 2018

This is my scheduled races for the remainder of 2018.

The goal is for a BQ at Rocket City Marathon in December.

2018

June 30 - White House Independence 5K, White House, TN.
July 4 - Striders Firecracker 5000, Nashville, TN.
July 15 - Napa to Sonoma Half Marathon, Napa, CA.
July 28 - Goodlettsville 4-Miler, Goodlettsville, TN.
September 3 - Franklin Classic 10K & 5K, Franklin, TN.
September 22 - Hendersonville Half Marathon, Hendersonville, TN.

October 7 - Twin Cities Marathon, MN.
October 27 - Races 13.1, Nashville, TN.
November 3 - Team Nashville 10 Miler, Goodlettsville, TN.
December 8 - Rocket City Marathon, Huntsville, AL.

March 5 - March 11 Training

Monday: 4 miles (9:02), 6 miles (9:01).  First run at lunch time from the library. Nice and easy.  Surprisingly, I really don't feel any soreness/fatigue from the hard running this past weekend.  The second run was the Monday night Brixx run.
Tuesday: 8 miles (9:09).  Easy miles with 8x30s pickups.  The wind was very strong out there today.  The first 4 miles mainly into the wind averaged 9:18, while the last 4 miles with the wind averaged 9:01.  My left hip flexor started bothering me the last mile.
Wednesday: 2 miles (9:14), 6.86 miles (8:45), 1 mile (9:31).  2 mile warmup followed by 20 x 1:00 on/off, 20 x 0:30 on/off, 1 mile cooldown.  That was a tough workout.  The fast 30 minutes of intervals averaged 7:24.  I felt pretty good out there today.
Thursday: 10 miles (9:00).  40 degrees didn't feel too bad out there, luckily it wasn't too windy.  Probably ran a little faster than I should have, but it was feeling good.
Friday: 3 miles (9:08), 1.2 miles (6:54), 3 miles (9:11).  3 mile warmup on the Station Camp Greenway followed by 4 x Bison Way downhill repeats.  I just walked back to the top and ran the downhill sections with the GPS on.  3 mile cooldown.
Saturday: 5 miles (9:21).  Easy treadmill run watching golf on NBC.
Sunday: 17 miles (8:48), 3 miles (9:40).  Started at Shelby Bottoms with a 4 mile warmup, 6 miles at sub 8:40, 1 mile easy, 6 miles sub 8:30.  It was tough, but I was able to hit the desired paces.  It was on and off rain the entire run.  Went home for the cooldown watching Tiger Woods get second place.

Total Miles: 70.3 miles.  First 70 mile week of 2018.

February 26 - March 4 Training

I didn't post the past few weeks and was battling motivation to get back on the right track.

I feel I finally am back on track and can get excited about the upcoming training.

Monday: 3 miles (10:16).  Slow recovery miles after yesterday's 20 mile run.
Tuesday: 2 miles (9:18), 5.23 miles (8:37), 1 mile (8:38).  2 mile warm-up followed by 6 x (5:00 on + 2:30 off).  The 6 fast interval paces were 8:29, 8:20, 8:12, 8:04, 8:04, 7:35.  I kept getting faster the further I got into the run.  Good workout.  The cooldown was a bit fast at 8:38, but I was feeling really good today.
Wednesday: 7 miles (9:54).  Went for a slow recovery run after yesterday's workout.
Thursday: 6 miles (9:04).  Easy miles with 30 second pickups on each mile.
Friday: 3 miles (9:14).  Very short, easy run before tomorrow's race.
Saturday: 1 mile (9:26), 13.18 miles (8:26).  1 mile warm-up followed by the Tom King Half Marathon where I finished in 1:51:04. 4th place out of 20 in the 55-59 age group.  I could feel myself wanting to go into struggle mode halfway through mile 10, but I fought to keep running sub 8:40 and was able to get back on track with mile 13 being the fastest at 8:07.  Negative split by about 1 minute.  Finally I was able to overcome the mental struggles I've had on recent longer races.
Sunday: 8 miles (8:43).  I was running easy on the first half, but when I was nearing the turnaround at Shelby Bottoms, I just felt like getting stronger and this turned into an 8 mile progression: 9:23, 9:18, 9:02, 8:56, 8:41, 8:28, 8:11, 7:43.  That felt great!

Total Miles: 49.5 miles.  A low volume week due to the Tom King Half Marathon.  But I felt this was the week where my training finally got on the right track.  I won't quite be ready to BQ at the Carmel, Indiana, marathon on March 31st.  But I feel I can put in a solid run with a goal of sub 3:48.

January 22 - January 28 Training

Monday: 10.5 miles (8:51). 3 mile warm-up, 3 x (2 @ 8:15 + 1/2 @ easy).
Tuesday: 3 miles (9:40).  Wasn't feeling good today, so just ran 3 miles.
Wednesday: 6 miles (9:40). 4 miles (9:30).  Easy treadmill running with some pickups on the seonc run at 7.7 mph (7:47).
Thursday: 9.95 miles (8:55). 3 mile warmup followed by 15 x (2:00 on + 2:00 off).  Ran speeds of 7.8, 7.9, and 8.0 mph for the on intervals.
Friday: 5 miles (9:40), 3 miles (9:40).  Two easy treadmill runs.
Saturday: 4 miles (9:40), 3 miles (9:40).  More easy treadmill runs.
Sunday: 18 miles (9:40).  Slow paced long run on the treadmill.  I should get back outdoors next week.

Total Miles: 66.4 miles.  Biggest week since November, so it's a start.

January 15 - January 21 Training

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.

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.

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.