12.27 8 miles in 59:30
12.28 Off
12.29 14 miles in 93:55 on treadmill at 2% incline. First 3 miles were in 21:58, next three were in 17:53, next three were in 21:48, next mile was in 5:26, next mile was in 7:12, next mile was in 5:23, last two miles were in 14:08.
This was a solid workout and incorporated some speed and stamina. Having the treadmill at 2% incline actually equates to roughly 5 seconds per mile faster for the faster miles if I was outside. This is according to the following website at http://www.hillrunner.com/training/tmillchart.php.
I do not like treadmill running and nearly all my runs last week were outside, but our first real snowfall pretty much has forced me indoors for now. I just dont trust drivers on snowy roads and roads without any space on the sides for me to run on right now.
12.30 14 miles in 95:13 on treadmill.
12.31 14 miles outside in 97 minutes.
1.1 14 miles outside in 94 minutes. First 7 miles in 46 minutes, then next 2 in 17 with my son, then my last 5 were in 31:20.
I cannot believe how much stronger I feel. I feel much, much stronger than ever before.
1.2 8 miles AM. 2 miles warm up. then 3 miles tempo on treadmill in 16:50 at 2% incline, which equals about 5:30 pace. 800 recovery and then 4 by 200's at 12.5 mph with 200 recovery at 3% incline. 1.5 cool down. 6 miles pm in 41:25.
78 miles
These last two weeks were very intense.
As a youth, I ran, yet I did not exist in a sense. 19 years passed. Today, I exist in one sense because I must run. Perhaps I run to escape the futility of my existence. Perhaps not. In either case, this blog, or whatever it is, will serve to chronicle my training as a runner, my development as a man, and ultimately my demise as a human, because all things pass, fade, retreat into the horizon--and while we run, as we run, the mirage that is the shimmering, glimmering future continues to assert itself just out of reach. And yet, as this picture up above connotes, it may still be beautiful. And so the question may be what is IT? What is it? What is IT?
Tuesday, December 28, 2010
Tuesday, December 21, 2010
12.20-12.26
12.20 6 miles in 42 minutes. With the snow, a lot of my runs will take place on the treadmill. I have a treadmill conversion chart in terms of pacing so I will run my training runs at 2% incline which roughly equates to running outside. For my posts, then, I wont be distinguishing between outside runs and treadmill runs.
12.21 12 miles in 82:47
12.22 6 miles outside in 44:23 (AM). 10 miles (PM) on track outside in 62:20. This was 6:14 pace and felt pretty good. Solid pace, but certainly not a tempo run--but fast enough to get the blood moving!
12.23 7 miles in 47:23 (AM); 5 miles in PM at 34:41.
12.24 6 miles AM in 41:12. Last 3 miles were in 18:46 with nine 1 minute surges (strides) with 1 minute recoveries. 9 miles PM in 63:25.
12.25 7 Miles early afternoon. 4 miles warm up and 2.25 miles cool down. In between, I did 6 by 200's at 33 seconds with 25 second recoveries. 5 miles Late afternoon in 31:34; splits were 6:43, 6:31, 6:22, 6:12, 5:46. This was a pretty solid run given this week's workload.
12.26 12 miles in 85 minutes
85 miles
This was the most miles I ever ran in a week. I am pleased.
12.21 12 miles in 82:47
12.22 6 miles outside in 44:23 (AM). 10 miles (PM) on track outside in 62:20. This was 6:14 pace and felt pretty good. Solid pace, but certainly not a tempo run--but fast enough to get the blood moving!
12.23 7 miles in 47:23 (AM); 5 miles in PM at 34:41.
12.24 6 miles AM in 41:12. Last 3 miles were in 18:46 with nine 1 minute surges (strides) with 1 minute recoveries. 9 miles PM in 63:25.
12.25 7 Miles early afternoon. 4 miles warm up and 2.25 miles cool down. In between, I did 6 by 200's at 33 seconds with 25 second recoveries. 5 miles Late afternoon in 31:34; splits were 6:43, 6:31, 6:22, 6:12, 5:46. This was a pretty solid run given this week's workload.
12.26 12 miles in 85 minutes
85 miles
This was the most miles I ever ran in a week. I am pleased.
Monday, December 13, 2010
12.13-12.19
12.13 3 miles easy
12.14 3 miles easy. I hate to take it easy, but this week is all about RECOVERY.
12.15 8 miles in 59 minutes.
12.16 9 miles in 67 minutes.
12.17 6 miles total. 2 miles warm up, then 3 by 600's with 200 recovery followed by one 200 with 200 recovery. 600's were in 1:49, 1:48, 1:50; 200 in 30. 2.25 cool down. This is a recovery week, so I only wanted to add a little speed into my week.
12.18 4 miles easy (28 minutes)
12.19 10 miles in 78 minutes. I did this up in Meredith and there were mountains everywhere, so this was a pretty solid run.
43 miles total
12.14 3 miles easy. I hate to take it easy, but this week is all about RECOVERY.
12.15 8 miles in 59 minutes.
12.16 9 miles in 67 minutes.
12.17 6 miles total. 2 miles warm up, then 3 by 600's with 200 recovery followed by one 200 with 200 recovery. 600's were in 1:49, 1:48, 1:50; 200 in 30. 2.25 cool down. This is a recovery week, so I only wanted to add a little speed into my week.
12.18 4 miles easy (28 minutes)
12.19 10 miles in 78 minutes. I did this up in Meredith and there were mountains everywhere, so this was a pretty solid run.
43 miles total
Tuesday, December 7, 2010
12.6-12.12
12.6 10 miles in 61:28. This was a rough workout. I ran 2 minutes recovery at a decent pace and then went fast for a predetermined length of time. First 2 miles with 1 minute sprints (13:01); Miles 3 and 4 with 2 minute sprints (12:10); Miles 5 and 6 with 3 minute sprints (12:00); Miles 7 and 8 with 2 minute sprints (12:08); Miles 9 and 10 with 1 minute sprints (12:09).
12.7 5 miles at 5% grade treadmill. 35:58.
12.8 10 miles in 73:58.
12.9 10 miles (67:30)
12.10 11 miles 76:26 (AM); 4 miles in the pm but only 2 hours after my morning run. What a mistake--I had nothing left in my tank. .5 warm up, then 2 by 1200's in 4:10, 4:08 with 400 jogging recoveries and then 4 by 200s with 200 recoveries at 35 seconds each rep. .5 cool down. I had nothing left in my tank and have been sick all week, so this afternoon workout was worthless.
12.11 6 miles (46:50)
12.12 4 miles 29:30 (Treadmill)
I have run pretty hard the last 4 weeks and enxt week is a recovery week. My legs feel pretty tired.
60 miles total
12.7 5 miles at 5% grade treadmill. 35:58.
12.8 10 miles in 73:58.
12.9 10 miles (67:30)
12.10 11 miles 76:26 (AM); 4 miles in the pm but only 2 hours after my morning run. What a mistake--I had nothing left in my tank. .5 warm up, then 2 by 1200's in 4:10, 4:08 with 400 jogging recoveries and then 4 by 200s with 200 recoveries at 35 seconds each rep. .5 cool down. I had nothing left in my tank and have been sick all week, so this afternoon workout was worthless.
12.11 6 miles (46:50)
12.12 4 miles 29:30 (Treadmill)
I have run pretty hard the last 4 weeks and enxt week is a recovery week. My legs feel pretty tired.
60 miles total
Wednesday, December 1, 2010
11.29-12.5
11.29 OFF
11.30 6 miles in 45 minutes
12.1 4 miles AM in 27:48. 8 miles PM (53:24) Last 2 miles in 12:13, last mile in 5:38. I just wanted to switch gears at the end.
12.2 9 miles total. Before I go into my workout, I went back into an old workout on my gps watch before my half marathon and realized my 5 mile tempo run where I thought I did 26:24 was actually 19 laps instead of 20. I lost count I guess. Hence, that might explain why I did not feel as strong in the race as I might have expected.
Anyhow, Im feeling great now and ran a really good workout today and I did not lose count of my laps and my watch bears this out! 1/2 mile warm up and then 8 mile tempo run with splits of 5:37,5:34,5:36,5:36,5:36,5:35,5:34,5:26 (44:34). 1/2 mile cooldown. This is by far the fastest 6 or 7 or 8 miles in a row I have ever run. Honestly, I felt pretty good until the 7th mile and then in my 8th I was feeling aerobically challenged. This is most likely about a 5:40 mile pace outside since I ran this on a treadmill at only 1% incline. I still think this is solid, though. Since the half, I have trained seriously so next week I'll take a recovery week to give myself a rest somewhat.
A lot of this is really mental. I need to power through these faster workouts--but training by myself all the time is rough. But by the spring, I expect big things.
12.3 12 miles in 87:42.
12.4 3 easy miles
12.5 6 miles AM in 37:50. 7 miles PM in 48:35.
55 miles total
11.30 6 miles in 45 minutes
12.1 4 miles AM in 27:48. 8 miles PM (53:24) Last 2 miles in 12:13, last mile in 5:38. I just wanted to switch gears at the end.
12.2 9 miles total. Before I go into my workout, I went back into an old workout on my gps watch before my half marathon and realized my 5 mile tempo run where I thought I did 26:24 was actually 19 laps instead of 20. I lost count I guess. Hence, that might explain why I did not feel as strong in the race as I might have expected.
Anyhow, Im feeling great now and ran a really good workout today and I did not lose count of my laps and my watch bears this out! 1/2 mile warm up and then 8 mile tempo run with splits of 5:37,5:34,5:36,5:36,5:36,5:35,5:34,5:26 (44:34). 1/2 mile cooldown. This is by far the fastest 6 or 7 or 8 miles in a row I have ever run. Honestly, I felt pretty good until the 7th mile and then in my 8th I was feeling aerobically challenged. This is most likely about a 5:40 mile pace outside since I ran this on a treadmill at only 1% incline. I still think this is solid, though. Since the half, I have trained seriously so next week I'll take a recovery week to give myself a rest somewhat.
A lot of this is really mental. I need to power through these faster workouts--but training by myself all the time is rough. But by the spring, I expect big things.
12.3 12 miles in 87:42.
12.4 3 easy miles
12.5 6 miles AM in 37:50. 7 miles PM in 48:35.
55 miles total
Wednesday, November 24, 2010
11.22-11.28
11.22 OFF
11.23 8 miles in 54:58.
It is difficult finding time to run when it isn't pitch black!
11.24 10 miles in 68:15
11.25 10 miles in 65:24
11.26 5 miles in early afternoon in 34:42; late afternoon--7 miles in 48:52 with first 3 miles consisting of 1 minute fast surges alternating with two minutes at a steady pace. First 3 miles were in 18:18. I then swung back past my house and ran with my oldest son for 2 miles with my youngest riding his bike. I always like to do that.
My ankle feels messed up, but other than that I feel pretty decent. Im up to 40 miles so this is a good week so far.
11.27 10 miles am in 71:49. My oldest son rode his bike with me for most of the way! 8 miles PM(52:33) Last 6 miles in 38:23. It was snowing and getting dark!
11.28 4 miles 30:30 (AM). 8 miles PM. 2.5 cool down and 2.5 warm up. In-between I did 12 by 400 meters with 60 seconds rest. My goal was 75 seconds per lap. Here are my splits. 74,73,72,72,73,72,71,71,71,71,70,69. I am very pleased with this work-out. My 10 year old son averaged 90 per lap with a minute rest for 8 laps, so we both had a great workout. My last two laps were all guts. My legs were pretty tired at that point. Heavy wind did not help either!
Overall, I am very pleased with this workout.
70 miles for the week
11.23 8 miles in 54:58.
It is difficult finding time to run when it isn't pitch black!
11.24 10 miles in 68:15
11.25 10 miles in 65:24
11.26 5 miles in early afternoon in 34:42; late afternoon--7 miles in 48:52 with first 3 miles consisting of 1 minute fast surges alternating with two minutes at a steady pace. First 3 miles were in 18:18. I then swung back past my house and ran with my oldest son for 2 miles with my youngest riding his bike. I always like to do that.
My ankle feels messed up, but other than that I feel pretty decent. Im up to 40 miles so this is a good week so far.
11.27 10 miles am in 71:49. My oldest son rode his bike with me for most of the way! 8 miles PM(52:33) Last 6 miles in 38:23. It was snowing and getting dark!
11.28 4 miles 30:30 (AM). 8 miles PM. 2.5 cool down and 2.5 warm up. In-between I did 12 by 400 meters with 60 seconds rest. My goal was 75 seconds per lap. Here are my splits. 74,73,72,72,73,72,71,71,71,71,70,69. I am very pleased with this work-out. My 10 year old son averaged 90 per lap with a minute rest for 8 laps, so we both had a great workout. My last two laps were all guts. My legs were pretty tired at that point. Heavy wind did not help either!
Overall, I am very pleased with this workout.
70 miles for the week
Wednesday, November 17, 2010
11.15-11.21
11.15 OFF
11.16 6 miles in 43:30. This felt pretty good. My calves were tight, but I felt good. Honestly, that Seacoast Half weighed on me like an albatross psychologically, because I knew my training had stalled the last 6 weeks after my 80 mile week in September.
Having somehow still running a decent half, but not great, I feel very good going into this winter and confident that I simply need to just train for a whole season and see what I can do in 2011. I expect huge things next year, but I will train intelligently and consistently. I don't know if I'll ever catch the likes of Bob Wiles!, but with serious training I can at least get much faster!!
11.17 6 miles in 47 minutes
11.18 6 miles in 42:45. I feel pretty good. I am still a little sore.
11.19 10 miles in 62:43. I pretty much just started out at a comfortably solid pace and sought to maintain it. Other than soreness around my ankles, this was not difficult. Been a while since I went for a double digit mile training run. This was a nice run.
11.20 5 miles am 34:45. 6 miles PM (42:39)
11.21 6 miles in 43:48 with 2 miles in the middle running with my oldest son.
45 miles for the week.
11.16 6 miles in 43:30. This felt pretty good. My calves were tight, but I felt good. Honestly, that Seacoast Half weighed on me like an albatross psychologically, because I knew my training had stalled the last 6 weeks after my 80 mile week in September.
Having somehow still running a decent half, but not great, I feel very good going into this winter and confident that I simply need to just train for a whole season and see what I can do in 2011. I expect huge things next year, but I will train intelligently and consistently. I don't know if I'll ever catch the likes of Bob Wiles!, but with serious training I can at least get much faster!!
11.17 6 miles in 47 minutes
11.18 6 miles in 42:45. I feel pretty good. I am still a little sore.
11.19 10 miles in 62:43. I pretty much just started out at a comfortably solid pace and sought to maintain it. Other than soreness around my ankles, this was not difficult. Been a while since I went for a double digit mile training run. This was a nice run.
11.20 5 miles am 34:45. 6 miles PM (42:39)
11.21 6 miles in 43:48 with 2 miles in the middle running with my oldest son.
45 miles for the week.
Tuesday, November 9, 2010
11.8-11.14
11.8 OFF
11.9 This afternoon, I look forward to doing my final track workout before Sunday's race, a cut-down workout starting at 2000 meters and working my way down to 1600, 1200, 800, 400 with 400 recovery jogs. In each successive repetition, I will try to average 3 seconds faster per lap.
6.75 total.
This was a solid workout. 2000, 1600, 1200, 800, 400 with 400 recovery jogs. My reps were supposed to be successively faster per lap. 6:43 (81 per lap); 5:13 (78 per lap); 3:48 (76 per lap); 2:27 (73 per lap); 68.
I put in a pretty hard effort for this. It was not gut-splitting, but I was pleased when the workout was over.
Now, I'll simply take it easy until Sunday. I have done all I can do.
11.10 OFF
11.11 2.25 miles easy
11.12 OFF
11.13 3 miles easy
11.14 Half Marathon in 1:16:40. 2nd place. Well--second was a decent showing, but I am disappointed in my time. I ran out of gas this season and look forward to properly training in 2011 for the entire year. I simply tried to cram too much training into a short window. I never got my legs back after that 80 mile week in September. All in all, I'm pretty pleased but know that I was capable of doing better today. However, this race represented a huge learning curve. I had no idea what to expect today--and after mile 5 my pace just dropped off. I was right on 5:40 pace through five miles. 1 mile cooldown and warm up.
My hat goes off to Bob Wiles who just killed it today!
27 miles total
11.9 This afternoon, I look forward to doing my final track workout before Sunday's race, a cut-down workout starting at 2000 meters and working my way down to 1600, 1200, 800, 400 with 400 recovery jogs. In each successive repetition, I will try to average 3 seconds faster per lap.
6.75 total.
This was a solid workout. 2000, 1600, 1200, 800, 400 with 400 recovery jogs. My reps were supposed to be successively faster per lap. 6:43 (81 per lap); 5:13 (78 per lap); 3:48 (76 per lap); 2:27 (73 per lap); 68.
I put in a pretty hard effort for this. It was not gut-splitting, but I was pleased when the workout was over.
Now, I'll simply take it easy until Sunday. I have done all I can do.
11.10 OFF
11.11 2.25 miles easy
11.12 OFF
11.13 3 miles easy
11.14 Half Marathon in 1:16:40. 2nd place. Well--second was a decent showing, but I am disappointed in my time. I ran out of gas this season and look forward to properly training in 2011 for the entire year. I simply tried to cram too much training into a short window. I never got my legs back after that 80 mile week in September. All in all, I'm pretty pleased but know that I was capable of doing better today. However, this race represented a huge learning curve. I had no idea what to expect today--and after mile 5 my pace just dropped off. I was right on 5:40 pace through five miles. 1 mile cooldown and warm up.
My hat goes off to Bob Wiles who just killed it today!
27 miles total
Tuesday, November 2, 2010
11.1-11.7
11.1 3 miles easy
11.2 This was my first real attempt at a track workout in a while and I know I have lost some speed--or at least the ability to recover as fast as I used to when doing really fast speeds. In either case, this was a decent workout
6.5 miles total
2 miles warm up; 2000 meters in 6:17; 400 recovery jog; 800 meters in 2:33; 400 recovery jog; 800 in 2:29; 200 recovery jog; 400 in 70; 200 recovery jog; 400 in 70. 1.75 mile cool down at a very brisk pace.
I think this is an okay workout. Certainly, the 6:17 was very solid, but my legs tired quickly. I look forward to my tempo run later this week. I think what I have lost in faster speed I have gained in endurance at slower speeds (5:30 to 5:40 per mile) We shall see.
11.3 OFF
11.4 4 miles in 32 minutes
11.5 This is a workout I will remember for a while. I have been tapering for a while now to try and regain my legs and yesterday's run of 4 miles felt so relaxed that I was excited for today's tempo run.
9 miles total. 2 mile warm up and then 5 mile tempo in a personal best of 26:24! My first mile was 5:08, then 5:17; 5:21; 5:25; 5:13. I was in command here and not going all out, but it was certainly a hard run. I backed off miles 2 through 4 because mile 1 was too fast. 2 mile cool down.
11.6 OFF
11.7 3.5 miles easy with my son Gustave.
26 miles total
11.2 This was my first real attempt at a track workout in a while and I know I have lost some speed--or at least the ability to recover as fast as I used to when doing really fast speeds. In either case, this was a decent workout
6.5 miles total
2 miles warm up; 2000 meters in 6:17; 400 recovery jog; 800 meters in 2:33; 400 recovery jog; 800 in 2:29; 200 recovery jog; 400 in 70; 200 recovery jog; 400 in 70. 1.75 mile cool down at a very brisk pace.
I think this is an okay workout. Certainly, the 6:17 was very solid, but my legs tired quickly. I look forward to my tempo run later this week. I think what I have lost in faster speed I have gained in endurance at slower speeds (5:30 to 5:40 per mile) We shall see.
11.3 OFF
11.4 4 miles in 32 minutes
11.5 This is a workout I will remember for a while. I have been tapering for a while now to try and regain my legs and yesterday's run of 4 miles felt so relaxed that I was excited for today's tempo run.
9 miles total. 2 mile warm up and then 5 mile tempo in a personal best of 26:24! My first mile was 5:08, then 5:17; 5:21; 5:25; 5:13. I was in command here and not going all out, but it was certainly a hard run. I backed off miles 2 through 4 because mile 1 was too fast. 2 mile cool down.
11.6 OFF
11.7 3.5 miles easy with my son Gustave.
26 miles total
Tuesday, October 26, 2010
10.25-10.31
10.25 10 Miles in 71 minutes. Per advice offered from Bob Wiles, I resisted the temptation to try and race the clock or anything like that. I need to learn that easy days are easy days. It is about getting the mileage in, not beating the clock!
10.26 6.5 miles in 45:19. I again ran easy and may take off tomorrow or only run 3 or 4 miles.
10.27 6 miles in 49 minutes. I am just taking it easy now and allowing my legs to recover, which is something I really must do as I taper for the half marathon. I am feeling stronger, but understand that I must recover from this point forward. I'll do a track workout this weekend and see where I am at, but I suspect I'll be much faster than I have been able to muster the last 6 weeks because I have just been beating my legs up.
10.28 I planned on taking today off, but stepping outside after work I had to go for a run. 5 easy miles in 42 minutes--then I worked out and lifted wieghts and did the eliptical for a hard 18 minutes. My legs feel good.
10.29 4.5 miles in 36:34. 15 minutes on the eliptical.
10.30 OFF
10.31 5 miles in 41:27. 20 Minutes on eliptical.
37 miles total
I am going with my gut and just going easy for this week. I think less is more for me. If I am going to be ready for 11.14, I need to be fresh.
10.26 6.5 miles in 45:19. I again ran easy and may take off tomorrow or only run 3 or 4 miles.
10.27 6 miles in 49 minutes. I am just taking it easy now and allowing my legs to recover, which is something I really must do as I taper for the half marathon. I am feeling stronger, but understand that I must recover from this point forward. I'll do a track workout this weekend and see where I am at, but I suspect I'll be much faster than I have been able to muster the last 6 weeks because I have just been beating my legs up.
10.28 I planned on taking today off, but stepping outside after work I had to go for a run. 5 easy miles in 42 minutes--then I worked out and lifted wieghts and did the eliptical for a hard 18 minutes. My legs feel good.
10.29 4.5 miles in 36:34. 15 minutes on the eliptical.
10.30 OFF
10.31 5 miles in 41:27. 20 Minutes on eliptical.
37 miles total
I am going with my gut and just going easy for this week. I think less is more for me. If I am going to be ready for 11.14, I need to be fresh.
Wednesday, October 20, 2010
10.18-10.24
10.18 4 miles easy
10.19 7 miles at a comfortable pace. Splits were 6:54, 6:40, 6:43, 6:46, 6:37, 6;26, 6:27 (46:33).
10.20 8.5 miles on the roads around New Castle in 51:33. This was a sweet workout I think. I started out the first minute sort of jogging and then decided to do a hybrid tempo workout and picked the pace up and ran my first 1.25 miles in 6:58, jogged for .5 mile, ran 1.25 miles in 6:29 (mile in 5:11 and then a 78 quarter mile), jogged for .5 mile, then ran .5 mile in 2:33, then jogged for .5 mile, then ran .25 mile in 73, then jogged .12, then ran .25 mile in 72, then jogged for .25 mile, then ran .5 mile in 2:39 (Started feeling tired now), then jogged for .25 mile, then ran .25 mile in 76, then jogged .12, then ran .25 mile in 76, then jogged .5 mile, then ran 1 mile in 5:49 (I just wanted to break 6 minutes), then jogged .25 mile.
All in all, I think this was a pretty sweet workout--definitely some hills, which slowed me down on some of these splits---so I believe there was real value here.
10.21 6.5 miles on a treadmill at 4% incline. (46:50)
10.22 5 miles AM (35:54). 5.5 miles PM. 1.5 mile warm up. 2 800's with 400 meter jog recoveries. 2:27, 2:26. Then 2 400's with 200 meter recoveries at 69,69. 1.75 mile cool down.
Honestly--I have lost some speed and I know deep down my legs are still fried from all my training. But, I am going to push through and then taper the last 2 weeks before the seacoast half. In either case, I need to continue interjecting some speed into my workouts, because I felt the lactic acid building up big time in that second 800.
10.5 miles total for the day
10.23 5 miles am with 2 800's mixed in with a quarter mile rest in between at 2:35, 2:33. 3 miles pm 3 miles with some sprints mixed in at my son's cross country championship.
10.24 9 miles in 62:44.
53.5 miles total
10.19 7 miles at a comfortable pace. Splits were 6:54, 6:40, 6:43, 6:46, 6:37, 6;26, 6:27 (46:33).
10.20 8.5 miles on the roads around New Castle in 51:33. This was a sweet workout I think. I started out the first minute sort of jogging and then decided to do a hybrid tempo workout and picked the pace up and ran my first 1.25 miles in 6:58, jogged for .5 mile, ran 1.25 miles in 6:29 (mile in 5:11 and then a 78 quarter mile), jogged for .5 mile, then ran .5 mile in 2:33, then jogged for .5 mile, then ran .25 mile in 73, then jogged .12, then ran .25 mile in 72, then jogged for .25 mile, then ran .5 mile in 2:39 (Started feeling tired now), then jogged for .25 mile, then ran .25 mile in 76, then jogged .12, then ran .25 mile in 76, then jogged .5 mile, then ran 1 mile in 5:49 (I just wanted to break 6 minutes), then jogged .25 mile.
All in all, I think this was a pretty sweet workout--definitely some hills, which slowed me down on some of these splits---so I believe there was real value here.
10.21 6.5 miles on a treadmill at 4% incline. (46:50)
10.22 5 miles AM (35:54). 5.5 miles PM. 1.5 mile warm up. 2 800's with 400 meter jog recoveries. 2:27, 2:26. Then 2 400's with 200 meter recoveries at 69,69. 1.75 mile cool down.
Honestly--I have lost some speed and I know deep down my legs are still fried from all my training. But, I am going to push through and then taper the last 2 weeks before the seacoast half. In either case, I need to continue interjecting some speed into my workouts, because I felt the lactic acid building up big time in that second 800.
10.5 miles total for the day
10.23 5 miles am with 2 800's mixed in with a quarter mile rest in between at 2:35, 2:33. 3 miles pm 3 miles with some sprints mixed in at my son's cross country championship.
10.24 9 miles in 62:44.
53.5 miles total
Tuesday, October 12, 2010
10.11-10.17
10.11 4 miles in am in 33:34 with my son. 7 miles pm in 50:31. 11 miles total
10.12 6 miles easy in 43 minutes or so.
10.13 2.5 miles in 15:54. 1.25 mile cool down. This was a mellow workout done while I was waiting for my son's cross country race. 3.75 miles
10.14 I wont be running the Great Bay 5k because my son has his cross country championship that day--so I decided to do a mock half marathon today around new castle and I am very pleased with the results.
I ran 13.1 miles in 1:18:01! Under 6 minutes a mile and I totally felt in command and really not very winded at the end.
Here are my splits:
6:32, 6:08, 5:54, 5:56, 5:52, 5:53, 5:53, 5:53, 5:53, 5:55, 5:58, 5:54, 5:49, last .1 in 31 seconds.
I plan on running the Seacoast Half Marathon and believe I can go under 1:15, maybe lower.
I wont run today and will take it easier this weekend. They key is not to overdo things--that is how I am getting my legs back.
10.15 40 minutes on elliptical.
10.16 10.15 miles in 67:40. I started out at 7 minute pace and slowly picked it up. Easy run.
10.17 4 miles in 30 plus minutes (Recovery day)
48 miles total
10.12 6 miles easy in 43 minutes or so.
10.13 2.5 miles in 15:54. 1.25 mile cool down. This was a mellow workout done while I was waiting for my son's cross country race. 3.75 miles
10.14 I wont be running the Great Bay 5k because my son has his cross country championship that day--so I decided to do a mock half marathon today around new castle and I am very pleased with the results.
I ran 13.1 miles in 1:18:01! Under 6 minutes a mile and I totally felt in command and really not very winded at the end.
Here are my splits:
6:32, 6:08, 5:54, 5:56, 5:52, 5:53, 5:53, 5:53, 5:53, 5:55, 5:58, 5:54, 5:49, last .1 in 31 seconds.
I plan on running the Seacoast Half Marathon and believe I can go under 1:15, maybe lower.
I wont run today and will take it easier this weekend. They key is not to overdo things--that is how I am getting my legs back.
10.15 40 minutes on elliptical.
10.16 10.15 miles in 67:40. I started out at 7 minute pace and slowly picked it up. Easy run.
10.17 4 miles in 30 plus minutes (Recovery day)
48 miles total
Monday, October 4, 2010
10.4-10.10
10.4 6 miles in 46:58. On trails and still in Stowe. I am leaving Stowe later today (unfortunately).
10.5 5 miles total. 1 mile warm up. 2 by 400's with 200m recovery in 66, 67. 1 mile and then another 400 in 66. Then 2 miles with 4 100 meter strides all out in last mile.
Clearly, my legs are fried from the last 3 months of training. It is important i do some sort of speed training now, but I need to cut my distance in half for the next week or two to get my legs back. I am bummed, but I really trained very hard this summer without the proper base. Cardio-wise, I feel great--but my legs are just heavy as all hell all the time. After some research into this, I think I need to simply back off for right now.
10.6 5 miles easy--35 minutes
10.7 OFF
10.8 5 Miles am Easy. 6 Miles afternoon. I started out my first .25 mile in 1:41 and then just started to work my way down. I ended up running 4 miles in 22:41. I then did 400 200's with 200 recovery jogs at 28, 29, 30, 29 I cooled down 1 mile. My legs feel better!
10.9 OFF
10.10 14 miles in 1:32:20. This was under 6:40 pace and felt easy. My legs are obviously back.
41 total miles
10.5 5 miles total. 1 mile warm up. 2 by 400's with 200m recovery in 66, 67. 1 mile and then another 400 in 66. Then 2 miles with 4 100 meter strides all out in last mile.
Clearly, my legs are fried from the last 3 months of training. It is important i do some sort of speed training now, but I need to cut my distance in half for the next week or two to get my legs back. I am bummed, but I really trained very hard this summer without the proper base. Cardio-wise, I feel great--but my legs are just heavy as all hell all the time. After some research into this, I think I need to simply back off for right now.
10.6 5 miles easy--35 minutes
10.7 OFF
10.8 5 Miles am Easy. 6 Miles afternoon. I started out my first .25 mile in 1:41 and then just started to work my way down. I ended up running 4 miles in 22:41. I then did 400 200's with 200 recovery jogs at 28, 29, 30, 29 I cooled down 1 mile. My legs feel better!
10.9 OFF
10.10 14 miles in 1:32:20. This was under 6:40 pace and felt easy. My legs are obviously back.
41 total miles
Wednesday, September 29, 2010
9.27-10.3
I am taking things a little easy this week, as my legs feel heavy and overall I am feeling some aches and pains. I do not think this will have any long-term effect on my training. I'll still get in 40 to 45 miles this week I think.
9.27 Off Cross trained 25 minutes on an eliptical machine.
9.28 4 miles very easy in 33 minutes or so.
9.29 6 miles in 41 minutes
9.30 4 miles am; PM--1 mile warm up and then 2 1 mile repeats in 5:07, 5:08 with 400 recover jog inbetween with 1.75 cool down 5 miles total.
This pm workout just stunk--but I had insomnia the night before and did not sleep for one second, so that did not help. I am feeling sluggish, but I will try not to read too much into it. I'll do another track workout later this week and expect to do much more and just better overall. I'm in a rut mentally, too, so I'm fighting that as well.
10.1 4 miles in negative splits. 7:25; 6:36: 6:04; 5:26. 25:31 total. My legs definitely felt fresher today. Slowly, I am getting my leg strength back. I am remaining cautious.
Stowe VT
10.2 7 miles in 46:35. First 1.25 miles in 7:33 (lots of hills and on trails); then .75 in 5:13; then 1.25 in 6:17 (All out as fast as I could go); then 3.75 in a fairly steady pace. Lots of hills and at one point I ran 1.2 miles straight uphill. Fairly brutal.
10.3 5 miles AM in 38 minutes, 11 miles PM in 75:09. Lots of hills and on trails.
46 miles total
There is no doubt I am in a rut mentally and physically. But this weekend rejuvenated me a little bit.
9.27 Off Cross trained 25 minutes on an eliptical machine.
9.28 4 miles very easy in 33 minutes or so.
9.29 6 miles in 41 minutes
9.30 4 miles am; PM--1 mile warm up and then 2 1 mile repeats in 5:07, 5:08 with 400 recover jog inbetween with 1.75 cool down 5 miles total.
This pm workout just stunk--but I had insomnia the night before and did not sleep for one second, so that did not help. I am feeling sluggish, but I will try not to read too much into it. I'll do another track workout later this week and expect to do much more and just better overall. I'm in a rut mentally, too, so I'm fighting that as well.
10.1 4 miles in negative splits. 7:25; 6:36: 6:04; 5:26. 25:31 total. My legs definitely felt fresher today. Slowly, I am getting my leg strength back. I am remaining cautious.
Stowe VT
10.2 7 miles in 46:35. First 1.25 miles in 7:33 (lots of hills and on trails); then .75 in 5:13; then 1.25 in 6:17 (All out as fast as I could go); then 3.75 in a fairly steady pace. Lots of hills and at one point I ran 1.2 miles straight uphill. Fairly brutal.
10.3 5 miles AM in 38 minutes, 11 miles PM in 75:09. Lots of hills and on trails.
46 miles total
There is no doubt I am in a rut mentally and physically. But this weekend rejuvenated me a little bit.
Monday, September 20, 2010
9.20-9.26
9.20 OFF
9.21 8.5 miles in 56 minutes. This was about 6:30 pace and felt pretty easy. I know I need to be careful and not overdo it else I run the risk of burning myself out after last week's 80 mile week, which was an all-time record.
9.22 10 miles in 63:39. I ran through New Castle after work--and this was again faster than I really should have done. After reading Bob Wiles' comment, I really do need to learn to take those recovery days, especially after last week. Today--I plan on taking it easy and may have to since I need to attend an Open House at school tonight.
9.23 4 miles (33 minutes)
9.24 10 Miles (74:10)
9.25 5 miles AM (42 minutes) 10 Miles PM (73:29)
9.26 3 miles easy. Recovery Day
50.5 miles total Overall, I have to view this as a recovery week after the prior week of 80 plus miles. I felt pretty sluggish this week, but am happy I got in 3 runs of 10 miles, as I definitely want to make sure I am incorporating multiple runs each week in the double digits. I'll take it easy the first couple of days in terms of speed the following week and then hit some monster track workouts toward the end. I am heading to Vermont next weekend so I am going to do some trail running, which should be fun!
9.21 8.5 miles in 56 minutes. This was about 6:30 pace and felt pretty easy. I know I need to be careful and not overdo it else I run the risk of burning myself out after last week's 80 mile week, which was an all-time record.
9.22 10 miles in 63:39. I ran through New Castle after work--and this was again faster than I really should have done. After reading Bob Wiles' comment, I really do need to learn to take those recovery days, especially after last week. Today--I plan on taking it easy and may have to since I need to attend an Open House at school tonight.
9.23 4 miles (33 minutes)
9.24 10 Miles (74:10)
9.25 5 miles AM (42 minutes) 10 Miles PM (73:29)
9.26 3 miles easy. Recovery Day
50.5 miles total Overall, I have to view this as a recovery week after the prior week of 80 plus miles. I felt pretty sluggish this week, but am happy I got in 3 runs of 10 miles, as I definitely want to make sure I am incorporating multiple runs each week in the double digits. I'll take it easy the first couple of days in terms of speed the following week and then hit some monster track workouts toward the end. I am heading to Vermont next weekend so I am going to do some trail running, which should be fun!
Sunday, September 12, 2010
9.13-9.19
9.13 7 miles easy in 51 minutes. I started out close to 8 minutes per mile pace and slowly worked it down to 7. Very easy and felt fine, but I am still making sure not to overdo it after a high mileage and effort weekend.
9.14 11.5 miles in 73:43 (6:24 pace per mile overall). I ran this on the roads in some hilly sections and did it continuously without stopping. 2.5 miles in 17:53; 4 mile tempo in 22:15 (5:38, 5:37, 5:33, 5:27); 2.5 miles in 17:40, 2.5 miles in 15:55. This was pretty tough as I have not done a lot of tempo work--and the fact the tempo part was on some hills is very encouraging, as this was significantly faster than I even could have done in a race just 6 or 7 weeks ago.
I plan on doing one tempo run a week now and adding 1 mile to each tempo run to get it up to 8 miles if possible.
9.15 10 miles in 62:51. This was a great workout--I started off easy and just started to slowly pick it up and finished with a quasi-tempo run of 5 miles in 29:38. Lots of hills, too, so this was aserious run. My splits were 7:04, 6:43, 6:37, 6:23, 6:26 (33:13), 6:09, 6:03, 5:51, 5:54, 5:41 (29:38).
9.16 10 miles 76 minutes. I needed to take it easy today, but I want to continue piling the miles on. It is important I continue to build up my base. This was a little slower than 7:30 pace and it felt like I was walking. It is neat to see how things feel now as opposed to in June. I saw in my first post I was hoping to break 16:30 for a 5k by the end of the summer and now my goal is to break 15:30!
I am humbled and thankful my body still has it after almost 20 years of not really running at all and only dabbling in treadmill 3 mile runs the last couple of years, which did me no good. I love training and am happy I rediscovered my roots. Running is a great sport--and I love the camraderie with other runners when it is race day. I think most runners understand that we all work hard--whether you run a 15 minute 5k or a 30 minute 5k. All of us feel pain.
The fact that my son loves to run is cool, too. He came in 4th in his first middle school cross country race against 5th through 8graders and he is only in 5th grade! He is the real deal.
Even though I am trying to get really fast--and so is he--I keep reminding him that ultimately the race is against ourselves. It is Rob versus Rob and Gustave versus Gustave. You never lose a race if you try your hardest, whereas I believe you can run a poor race even if he technically "won." I simply want to run the best Rob can run--and for now--the sky may be the limit! However, I wont pack my bags for the Olympics just yet--LOL!
9.17 8 miles early afternoon in 60:22. 8 miles in early evening in 50:42--first 4 in 26:12, last 4 in 24:30. 16 miles total.
9.18 10 miles in 74:29---a 9 minute mile in there, too, as my youngest son ran with me!
9.19 9 miles am in 69:22. 6.5 pm--1 mile warm up, then 2000/1600/1200 with 400 recover jog inbetween. 6:29/5:07/3:47. 2 mile cool down. My legs felt heavy, but this is still an improvement over a month ago. I ran more miles this week than ever before, so I didnt expect much with tonight's track workout. I pretty much just wanted to go at a controlled fast pace without maximum effort.
80 miles this week--an all-time record.
9.14 11.5 miles in 73:43 (6:24 pace per mile overall). I ran this on the roads in some hilly sections and did it continuously without stopping. 2.5 miles in 17:53; 4 mile tempo in 22:15 (5:38, 5:37, 5:33, 5:27); 2.5 miles in 17:40, 2.5 miles in 15:55. This was pretty tough as I have not done a lot of tempo work--and the fact the tempo part was on some hills is very encouraging, as this was significantly faster than I even could have done in a race just 6 or 7 weeks ago.
I plan on doing one tempo run a week now and adding 1 mile to each tempo run to get it up to 8 miles if possible.
9.15 10 miles in 62:51. This was a great workout--I started off easy and just started to slowly pick it up and finished with a quasi-tempo run of 5 miles in 29:38. Lots of hills, too, so this was aserious run. My splits were 7:04, 6:43, 6:37, 6:23, 6:26 (33:13), 6:09, 6:03, 5:51, 5:54, 5:41 (29:38).
9.16 10 miles 76 minutes. I needed to take it easy today, but I want to continue piling the miles on. It is important I continue to build up my base. This was a little slower than 7:30 pace and it felt like I was walking. It is neat to see how things feel now as opposed to in June. I saw in my first post I was hoping to break 16:30 for a 5k by the end of the summer and now my goal is to break 15:30!
I am humbled and thankful my body still has it after almost 20 years of not really running at all and only dabbling in treadmill 3 mile runs the last couple of years, which did me no good. I love training and am happy I rediscovered my roots. Running is a great sport--and I love the camraderie with other runners when it is race day. I think most runners understand that we all work hard--whether you run a 15 minute 5k or a 30 minute 5k. All of us feel pain.
The fact that my son loves to run is cool, too. He came in 4th in his first middle school cross country race against 5th through 8graders and he is only in 5th grade! He is the real deal.
Even though I am trying to get really fast--and so is he--I keep reminding him that ultimately the race is against ourselves. It is Rob versus Rob and Gustave versus Gustave. You never lose a race if you try your hardest, whereas I believe you can run a poor race even if he technically "won." I simply want to run the best Rob can run--and for now--the sky may be the limit! However, I wont pack my bags for the Olympics just yet--LOL!
9.17 8 miles early afternoon in 60:22. 8 miles in early evening in 50:42--first 4 in 26:12, last 4 in 24:30. 16 miles total.
9.18 10 miles in 74:29---a 9 minute mile in there, too, as my youngest son ran with me!
9.19 9 miles am in 69:22. 6.5 pm--1 mile warm up, then 2000/1600/1200 with 400 recover jog inbetween. 6:29/5:07/3:47. 2 mile cool down. My legs felt heavy, but this is still an improvement over a month ago. I ran more miles this week than ever before, so I didnt expect much with tonight's track workout. I pretty much just wanted to go at a controlled fast pace without maximum effort.
80 miles this week--an all-time record.
Wednesday, September 8, 2010
9.6-9.12
9.6 5.5 miles in 44:51. Recovery day.
9.7 6 miles total. 400/800/1600/800/400 Pyramid. 200 meter recovery jog between each rep.
69/2:27/5:13/2:30/68. 1.5 mile warm up and cool down. This was intense because of the short rest.
9.8 OFF
9.9 7.3 miles--very easy pace--60 minutes or so.
I feel pretty good, but do not want to overdo anything. Im looking forward to tomorrow's 5 miler and pounding my 5 mile time from back in late June.
9.10 4.2 miles easy in about 35 minutes--getting ready for race tomorrow!
9.11.10 10 miles total. 2 miles warm-up. 5 mile race in 26:28. 3 miles cool down. Splits were 5:01, 5:14, 5:19, 5:27, 5:27. Overall--I am pleased. With more training, I can drop those last two mile splits and overall just get faster. The 5 minute first miles I ran relaxed and I felt fine until after the 3rd mile when there were some unfortunate hills and I began to fold somewhat, but still kept it together.
I clocked through the 5k split in 16:07, which is a pr for me as an adult! My goal now is to go below 15:30 in my next 5k--the great island 5k if I choose to run that--or maybe I'll do the great bay 5k. Either way, I now know that I can still attain my ultimate goal of breaking 15. I love running and although I hate the pain in the middle of a race--it is worth it!
9.12.10 10 miles AM in 71 minutes. 7 Miles PM--splits of 6:40, 6:42, 6:26, 6:36, 6:18, 6:23, 6:13--total of 45:18.
I felt like I had no speed today, but my endurance felt good. This begins a long stretch where I will train hard for my next 5k in late October. I may run a 5k in VT when I am on vacation in early octpber, but it is all about getting ready to smash my all time pr of 15:47 for a 5k set back in 1990. I plan on smashing that time by a lot. However, I need to train intelligently and continue to enjoy running, which is essential.
50 miles total for the week.
9.7 6 miles total. 400/800/1600/800/400 Pyramid. 200 meter recovery jog between each rep.
69/2:27/5:13/2:30/68. 1.5 mile warm up and cool down. This was intense because of the short rest.
9.8 OFF
9.9 7.3 miles--very easy pace--60 minutes or so.
I feel pretty good, but do not want to overdo anything. Im looking forward to tomorrow's 5 miler and pounding my 5 mile time from back in late June.
9.10 4.2 miles easy in about 35 minutes--getting ready for race tomorrow!
9.11.10 10 miles total. 2 miles warm-up. 5 mile race in 26:28. 3 miles cool down. Splits were 5:01, 5:14, 5:19, 5:27, 5:27. Overall--I am pleased. With more training, I can drop those last two mile splits and overall just get faster. The 5 minute first miles I ran relaxed and I felt fine until after the 3rd mile when there were some unfortunate hills and I began to fold somewhat, but still kept it together.
I clocked through the 5k split in 16:07, which is a pr for me as an adult! My goal now is to go below 15:30 in my next 5k--the great island 5k if I choose to run that--or maybe I'll do the great bay 5k. Either way, I now know that I can still attain my ultimate goal of breaking 15. I love running and although I hate the pain in the middle of a race--it is worth it!
9.12.10 10 miles AM in 71 minutes. 7 Miles PM--splits of 6:40, 6:42, 6:26, 6:36, 6:18, 6:23, 6:13--total of 45:18.
I felt like I had no speed today, but my endurance felt good. This begins a long stretch where I will train hard for my next 5k in late October. I may run a 5k in VT when I am on vacation in early octpber, but it is all about getting ready to smash my all time pr of 15:47 for a 5k set back in 1990. I plan on smashing that time by a lot. However, I need to train intelligently and continue to enjoy running, which is essential.
50 miles total for the week.
Tuesday, August 31, 2010
8.30-9.5.10
8.30 OFF
8.31 7.5 miles total (47:23). I tried to add some speed to this workout and see if my legs recovered at all from that blasted 21 miler and 14 miles last Saturday and Sunday, respectively. I think I am pleased. I got a GPS watch delivered today and tested it out--it was amazing!
1st mile in 6:08, 2nd mile in 5:45; 3rd mile I slowed down to 6:38; then 4th mile in 5:33; I then jogged half a mile in 3:29 and then alternated 400s fast with 400s slower--my fast 400s were 80, 78, 81, and then 87(mostly uphill); last 1.25 miles in 8:43. By that last 400, I was pretty beat.
Overall, I think this was a solid workout given the heat and all and the fact there were some hills on this run. My first 4 miles were in 24:04 and I felt pretty good. I am hopeful I have recovered some zip in my legs.
9.1 7.5 miles in 49:51 (6:39 pace)
9.2 Off My legs just feel tired. I think I may have over-did it this summer in terms of mileage.
9.3 9 miles (AM) in 69:22. 1st 3 miles in 23:16, next 3 in 26:22 (with my son); last 3 miles in 19:44. 6 miles PM--6:31, 6:31, 6:26, 6:23, 6:18, 5:45. I felt ok today.
9.4 6 miles very easy in 49:45.
9.5 8 miles (AM) in 55:33 7:30, 7:02, 6:52, 6:56, 6:52, 6:58, 6:52, 6:30. My legs are finally feeling much better. I am glad I cut down my mileage, but still keeping it a respectable 45 to 50 per week.
7 miles (PM) 1.25 mile warm up, then 1 mile in 4:55 (400 meter recovery); 800 in 2:26 (400m recovery); 800 in 2:23 (400m recovery); 4 by 400s with 200m recoveries at 69, 69, 70,69. 1.5 mile cool down. Man--I am psyched--first time I broke 5 minutes in a mile since I was 17. I have been cutting down my mileage a bit to get my leg strength back--and man, it seems to be back! I did the same exact workout on 8.9 and did it in 5:07; 2:28, 2:30; 72, 71, 71, 71. So this is a vast improvement!
51 miles total
8.31 7.5 miles total (47:23). I tried to add some speed to this workout and see if my legs recovered at all from that blasted 21 miler and 14 miles last Saturday and Sunday, respectively. I think I am pleased. I got a GPS watch delivered today and tested it out--it was amazing!
1st mile in 6:08, 2nd mile in 5:45; 3rd mile I slowed down to 6:38; then 4th mile in 5:33; I then jogged half a mile in 3:29 and then alternated 400s fast with 400s slower--my fast 400s were 80, 78, 81, and then 87(mostly uphill); last 1.25 miles in 8:43. By that last 400, I was pretty beat.
Overall, I think this was a solid workout given the heat and all and the fact there were some hills on this run. My first 4 miles were in 24:04 and I felt pretty good. I am hopeful I have recovered some zip in my legs.
9.1 7.5 miles in 49:51 (6:39 pace)
9.2 Off My legs just feel tired. I think I may have over-did it this summer in terms of mileage.
9.3 9 miles (AM) in 69:22. 1st 3 miles in 23:16, next 3 in 26:22 (with my son); last 3 miles in 19:44. 6 miles PM--6:31, 6:31, 6:26, 6:23, 6:18, 5:45. I felt ok today.
9.4 6 miles very easy in 49:45.
9.5 8 miles (AM) in 55:33 7:30, 7:02, 6:52, 6:56, 6:52, 6:58, 6:52, 6:30. My legs are finally feeling much better. I am glad I cut down my mileage, but still keeping it a respectable 45 to 50 per week.
7 miles (PM) 1.25 mile warm up, then 1 mile in 4:55 (400 meter recovery); 800 in 2:26 (400m recovery); 800 in 2:23 (400m recovery); 4 by 400s with 200m recoveries at 69, 69, 70,69. 1.5 mile cool down. Man--I am psyched--first time I broke 5 minutes in a mile since I was 17. I have been cutting down my mileage a bit to get my leg strength back--and man, it seems to be back! I did the same exact workout on 8.9 and did it in 5:07; 2:28, 2:30; 72, 71, 71, 71. So this is a vast improvement!
51 miles total
Tuesday, August 24, 2010
8.23-8.29
8.23 10.3 miles (70:20) I felt like complete garbage. That 21 miler caught up to me. I may take the 24th off to try and recuperate, but my legs felt like lead.
8.24.10 4 miles in 31 minutes. I felt sluggish again and will take off today at least for some recovery. I don't feel like this is a big deal. I simply need to rest a little bit. Im heading up north to northern Maine this weekend and looking forward to doing some trail running.
I'll plan on maybe just getting in 45 miles or so this week--maybe 50.
8.25 OFF
8.26 1 mile warm up; 3 mile temp in 16:27; 1.75 miles cool down. I'm bummed about this workout, but I still felt sluggish. That 21 miler and 14 miler back to back really took something out of me.
8.27 Up in northern maine. 2 miles in 15 minutes and then 2.1 in 12:04. 2.4 miles cool down 6.5 total. I felt a little better today.
8.28 11 miles on trails in northern maine woods in 81 minutes. 5 miles mountain biking and 6 miles hiking.
8.29 9 miles in 67 minutes.
46.5 miles this week Kind of a lost week in a sense, but maybe I am being overly dramatic.
8.24.10 4 miles in 31 minutes. I felt sluggish again and will take off today at least for some recovery. I don't feel like this is a big deal. I simply need to rest a little bit. Im heading up north to northern Maine this weekend and looking forward to doing some trail running.
I'll plan on maybe just getting in 45 miles or so this week--maybe 50.
8.25 OFF
8.26 1 mile warm up; 3 mile temp in 16:27; 1.75 miles cool down. I'm bummed about this workout, but I still felt sluggish. That 21 miler and 14 miler back to back really took something out of me.
8.27 Up in northern maine. 2 miles in 15 minutes and then 2.1 in 12:04. 2.4 miles cool down 6.5 total. I felt a little better today.
8.28 11 miles on trails in northern maine woods in 81 minutes. 5 miles mountain biking and 6 miles hiking.
8.29 9 miles in 67 minutes.
46.5 miles this week Kind of a lost week in a sense, but maybe I am being overly dramatic.
Tuesday, August 17, 2010
8.16.10-8.22
8.16 11 miles total. This was a brutal workout after a race on saturday and a run that evening and then 15 miles yesterday. I wanted to do this workout today, though, to push through my lactic acid build-up. 8 by 1000 meter repeats with a 400m recovery jog (2:20). 3:15; 3:12; 3:13; 3:13; 3:15; 3:12; 3:15; 3:13. 2 miles warm up and 2 miles cool down with strides. I averaged about 3:16 3 weeks ago with the same workout and an extra 10 seconds in my recoveries, so this was at 3:13.5 and I was dead essentially after the 4th one. I'm pleased, but now need to take it slightly easy--at least for today!!
8.17 9.5 miles in 68 minutes. This felt fairly easy and I am glad I resisted the temptation to do any sprinting of any kind. I need to stick to the program and occasionally just go out for an easy run. This was at slightly slower than 7 minutes per mile pace and it felt like I was walking. I sense my easy training pace is slowly getting faster and faster.
8.18 8.5 miles total in 55:38. First 2 miles were in 14:11 (7:05 mile pace); I then ran harder for 5 minutes which turns was .85 of a mile (5:53 pace); I then ran 1.8 miles in about 13:08 (roughly 7:17 mile pace); I then picked it up for the next 1.8 miles in 10:34, which is about 5:50/mile pace; I then ran the last 2 miles in 12:45 at about 6:22 mile pace. I liked this workout and simply ran harder between roads I could remember so I could then map it out later using gmap pedometer. I felt smooth the entire time even though I rolled my ankle kind of hardcore yesterday. I felt no pain though. Beautiful sunset while I was running too.
8.19 8 miles total--Before I explain this workout, I want to say this was a killer workout and I pounded my expectations. I did 2 by 2800meter supersets with what I planned to be the first 400 at 20 seconds per mile than my current 5k pace, the next 800m at 5k pace followed by the last 1600 at estimated half marathon pace. My goal was to do 74; 2:38; 5:52: total time of 9:44. Between each super set I'd jog 800 meters (4:15).
Here is what I actually did. 74; 78,77 (2:35); 88,86,87,84 (5:45) for a total time of 9:33. 800m jog (4:15) and then 72; 76,75 (2:31); 87,86,83,78 (5:34) for a total time of 9:17. 2 miles warm up and cool down. Even though my ankle hurts from rolling it the other day it does not hurt when I run. In either case, by taking off a couple days from sprint work, I felt refreshed today and am very pumped. I believe with better pacing in the beginning of a race, I could break 16 minutes for a 5k right now. I am so thankful I am not too old to go after my dream of breaking my high school records. I am going to continue to train hard, because in my next race I want to break 26:30 for 5 miles and I believe I can do it.
72
8.20 Off
8.21 21 miles in 2 hours 30 minutes. I ran at a comfortable pace and it turns out was about 7:08 to 7:10 a mile. Longest run of my life ever.
8.22 11 miles AM. 1st 2 miles at 7:20 pace, next 3.5 in 6:44 pace, next 2.5 in 6:50 pace; last 3 in 6:08 pace. Solid run.
3 miles pm on treadmill at 6.5% grade. 23:46.
72 miles for week
8.17 9.5 miles in 68 minutes. This felt fairly easy and I am glad I resisted the temptation to do any sprinting of any kind. I need to stick to the program and occasionally just go out for an easy run. This was at slightly slower than 7 minutes per mile pace and it felt like I was walking. I sense my easy training pace is slowly getting faster and faster.
8.18 8.5 miles total in 55:38. First 2 miles were in 14:11 (7:05 mile pace); I then ran harder for 5 minutes which turns was .85 of a mile (5:53 pace); I then ran 1.8 miles in about 13:08 (roughly 7:17 mile pace); I then picked it up for the next 1.8 miles in 10:34, which is about 5:50/mile pace; I then ran the last 2 miles in 12:45 at about 6:22 mile pace. I liked this workout and simply ran harder between roads I could remember so I could then map it out later using gmap pedometer. I felt smooth the entire time even though I rolled my ankle kind of hardcore yesterday. I felt no pain though. Beautiful sunset while I was running too.
8.19 8 miles total--Before I explain this workout, I want to say this was a killer workout and I pounded my expectations. I did 2 by 2800meter supersets with what I planned to be the first 400 at 20 seconds per mile than my current 5k pace, the next 800m at 5k pace followed by the last 1600 at estimated half marathon pace. My goal was to do 74; 2:38; 5:52: total time of 9:44. Between each super set I'd jog 800 meters (4:15).
Here is what I actually did. 74; 78,77 (2:35); 88,86,87,84 (5:45) for a total time of 9:33. 800m jog (4:15) and then 72; 76,75 (2:31); 87,86,83,78 (5:34) for a total time of 9:17. 2 miles warm up and cool down. Even though my ankle hurts from rolling it the other day it does not hurt when I run. In either case, by taking off a couple days from sprint work, I felt refreshed today and am very pumped. I believe with better pacing in the beginning of a race, I could break 16 minutes for a 5k right now. I am so thankful I am not too old to go after my dream of breaking my high school records. I am going to continue to train hard, because in my next race I want to break 26:30 for 5 miles and I believe I can do it.
72
8.20 Off
8.21 21 miles in 2 hours 30 minutes. I ran at a comfortable pace and it turns out was about 7:08 to 7:10 a mile. Longest run of my life ever.
8.22 11 miles AM. 1st 2 miles at 7:20 pace, next 3.5 in 6:44 pace, next 2.5 in 6:50 pace; last 3 in 6:08 pace. Solid run.
3 miles pm on treadmill at 6.5% grade. 23:46.
72 miles for week
Tuesday, August 10, 2010
8.9.10-8.15.10
8.9--7 miles total. 1.5 mile warm up, then 1 mile in 5:07 (400 meter recovery); 800 in 2:28 (200m recovery); 800 in 2:30 (200m recovery); 4 by 400s with 200m recoveries at 72, 71, 71,71. 1.5 mile cool down. Tough workout, especially since I have been upping my mileage, but I feel good about it.
8.10 7.5 miles in 59 minutes. Recovery Day. I ran slow and it felt slow, which it should have. Easy run and I needed it after the last 2 weeks, especially since I have been cross training with mountain biking. Im encouraged by how I feel. 7:50 pace tonight and I figured I was running at 9 minutes per mile by how it felt!
8.11 6 miles in 39 minutes. 8 minutes slow, 2 minutes fast. I felt sluggish but must have been going fast during my sprints, which were at about 85 percent.
8.12 Recovery day. 6 miles in 49:39
8.13 OFF
8.14 2 miles warm up. 5k in 16:23 (2nd Place) 3 miles cool down 8 miles am. 7.5 miles pm in 56 minutes. 15.5 miles total for the day.
8.15 15 miles. first 7.5 in 55:08; second 7.5 miles in 49:21. Total 1:44:29.
57 miles total
8.10 7.5 miles in 59 minutes. Recovery Day. I ran slow and it felt slow, which it should have. Easy run and I needed it after the last 2 weeks, especially since I have been cross training with mountain biking. Im encouraged by how I feel. 7:50 pace tonight and I figured I was running at 9 minutes per mile by how it felt!
8.11 6 miles in 39 minutes. 8 minutes slow, 2 minutes fast. I felt sluggish but must have been going fast during my sprints, which were at about 85 percent.
8.12 Recovery day. 6 miles in 49:39
8.13 OFF
8.14 2 miles warm up. 5k in 16:23 (2nd Place) 3 miles cool down 8 miles am. 7.5 miles pm in 56 minutes. 15.5 miles total for the day.
8.15 15 miles. first 7.5 in 55:08; second 7.5 miles in 49:21. Total 1:44:29.
57 miles total
Wednesday, August 4, 2010
8.2.10-8.8.10
8.2.10 4.5 miles in 38 minutes. This was a recovery day after a hard week.
8.3.10 8.5 miles total 2.5 miles warm up. 5k cross country race on trails in 16:46 (not all out either!) 3 mile cool down. I mountain biked for 2.5 hours before race, so Im very happy with the results.
8.4.10 8.5 miles 1.5 miles slow then alternating 1700 meter tempo splits on a trail--3 fast ones in 6:18, 5:30, 5:14. These were primarily downhill. In between each tempo interval I ran 1700 meters. Cool down with 1.75 miles slow. I never rested during the entire run. Im pleased with the workout. Im feeling much stronger lately.
8.5 5 miles in 38 minutes AM. 9 Miles in pm in 65 minutes. 14 miles total
8.6.10 5 miles (36 minutes)
8.7.10 OFF
8.8.10 11 miles AM (68:33); 6 miles PM (37:15.) I ran both of these runs pretty fast and felt good. 17 miles total for the day.
57.5 total miles for the week
8.3.10 8.5 miles total 2.5 miles warm up. 5k cross country race on trails in 16:46 (not all out either!) 3 mile cool down. I mountain biked for 2.5 hours before race, so Im very happy with the results.
8.4.10 8.5 miles 1.5 miles slow then alternating 1700 meter tempo splits on a trail--3 fast ones in 6:18, 5:30, 5:14. These were primarily downhill. In between each tempo interval I ran 1700 meters. Cool down with 1.75 miles slow. I never rested during the entire run. Im pleased with the workout. Im feeling much stronger lately.
8.5 5 miles in 38 minutes AM. 9 Miles in pm in 65 minutes. 14 miles total
8.6.10 5 miles (36 minutes)
8.7.10 OFF
8.8.10 11 miles AM (68:33); 6 miles PM (37:15.) I ran both of these runs pretty fast and felt good. 17 miles total for the day.
57.5 total miles for the week
Tuesday, July 27, 2010
7.26-8.1
7.26 9 miles (64 minutes) This felt great. My first 5.5 miles were in about 41 minutes and then the last 3.5 were in 23 with very little increased effort. Im tinkering with my stride and leg speed in order to create a more efficient running style. I'm feeling good.
7.27.10 7 miles total.
1.5 warm up then track workout with 400 recovery in between (2:30) 2000m, 1600m, 1200m at 6:35,5:13, 3:51. 1.75 cool down. I was a little bummed by this workout, but I have been doing a lot of speedwork lately--and this is probably pretty good, but Im being hard on myself. All in all, this is a definite improvement over what i could have done a couple weeks ago.
7.28.10 6 miles (AM) in 44 minutes...9 Miles PM (66 minutes)
Im heading on vacation today for 10 days, so I hope to be able to ramp the mileage up a bit. I need to lighten up on the track workouts to maybe just 1 per week. Ill cross train, too, in the coming 10 days with some mountain biking. Im starting to feel a real groove and working through the feeling of tired, heavy legs.
7.29.10 6 miles total 42 minutes. Im on vacation now so running in strange places. I ran loops around the campground. Each loop was .4 miles. I ran .8 miles slow and then .4 mile in roughly 2:05, which is about 5:10 mile pace.
Stowe, VT
Im doing trail running now while on vacation.
7.30.10 10 miles in 75 minutes. Massive hills.
7.31.10 4.5 miles in 35 minutes (am). 6 miles in 45 minutes.
8.1.10 6.5 miles in 44 minutes (am---2.5 miles warmup, 2 mile temp in 11:30 (very rough trail), then2 miles cool down). 7 miles in 54 minutes (pm)
71 miles this week! All-time record! I broke my weekly record by 10 miles!
7.27.10 7 miles total.
1.5 warm up then track workout with 400 recovery in between (2:30) 2000m, 1600m, 1200m at 6:35,5:13, 3:51. 1.75 cool down. I was a little bummed by this workout, but I have been doing a lot of speedwork lately--and this is probably pretty good, but Im being hard on myself. All in all, this is a definite improvement over what i could have done a couple weeks ago.
7.28.10 6 miles (AM) in 44 minutes...9 Miles PM (66 minutes)
Im heading on vacation today for 10 days, so I hope to be able to ramp the mileage up a bit. I need to lighten up on the track workouts to maybe just 1 per week. Ill cross train, too, in the coming 10 days with some mountain biking. Im starting to feel a real groove and working through the feeling of tired, heavy legs.
7.29.10 6 miles total 42 minutes. Im on vacation now so running in strange places. I ran loops around the campground. Each loop was .4 miles. I ran .8 miles slow and then .4 mile in roughly 2:05, which is about 5:10 mile pace.
Stowe, VT
Im doing trail running now while on vacation.
7.30.10 10 miles in 75 minutes. Massive hills.
7.31.10 4.5 miles in 35 minutes (am). 6 miles in 45 minutes.
8.1.10 6.5 miles in 44 minutes (am---2.5 miles warmup, 2 mile temp in 11:30 (very rough trail), then2 miles cool down). 7 miles in 54 minutes (pm)
71 miles this week! All-time record! I broke my weekly record by 10 miles!
Tuesday, July 20, 2010
7.19-7.25.10
7.19.10 6 miles in 39:34 with 8 strides. I ran this at about 6:50 pace when I wasn't doing the strides, so this was a solid workout and taxing. I strided between 30 seconds and 60 seconds at nearly full speed.
7.20.10 10 miles total. 1 mile warm-up then 8 by 1,000k with 400m recovery (2:30).
3:17, 3:15, 3:16, 3:15, 3:16, 3:14, 3:18, 3:16. 2 miles cool down with 4 100 meter strides at top speed. This was a great workout.
7.21.10 6 miles at a nice pace in 41:59. It poured rain every second!
7.22.10 7.5 miles in 48:43--6:29 pace. I'm trying to run harder (faster) during my longer runs this week.
7.23.10 Off (although I went mountain biking).
7.24 15.5 miles (1:49:59) 7:06 pace altogether---One 6 minute surge at fast pace at 14 minutes and then 5 minute surge at 40 minutes--both at 5:40 pace or faster per mile. I was dead at the end of this one. 1 minute surge at 70 and 85 minutes. First 8 miles were in 55:00. Last 7.5 were in 54:59. I went mountain biking afterwards, too!
7.25.10 2 mile warm up. Then 2 sets of one 400 followed by 200 recovery (1:05), then 200 meter; 400 recovery between and after each set. Then half mile recovery--then 4 200's with 200 recovery.
65,32; 66,31; 30,30,31,30. 2 Mile cool down. 7 miles total.
52 for the week
I also mountain biked beforehand, so this was a pretty hard workout and a tough week. I'm pleased overall.
7.20.10 10 miles total. 1 mile warm-up then 8 by 1,000k with 400m recovery (2:30).
3:17, 3:15, 3:16, 3:15, 3:16, 3:14, 3:18, 3:16. 2 miles cool down with 4 100 meter strides at top speed. This was a great workout.
7.21.10 6 miles at a nice pace in 41:59. It poured rain every second!
7.22.10 7.5 miles in 48:43--6:29 pace. I'm trying to run harder (faster) during my longer runs this week.
7.23.10 Off (although I went mountain biking).
7.24 15.5 miles (1:49:59) 7:06 pace altogether---One 6 minute surge at fast pace at 14 minutes and then 5 minute surge at 40 minutes--both at 5:40 pace or faster per mile. I was dead at the end of this one. 1 minute surge at 70 and 85 minutes. First 8 miles were in 55:00. Last 7.5 were in 54:59. I went mountain biking afterwards, too!
7.25.10 2 mile warm up. Then 2 sets of one 400 followed by 200 recovery (1:05), then 200 meter; 400 recovery between and after each set. Then half mile recovery--then 4 200's with 200 recovery.
65,32; 66,31; 30,30,31,30. 2 Mile cool down. 7 miles total.
52 for the week
I also mountain biked beforehand, so this was a pretty hard workout and a tough week. I'm pleased overall.
7.12-7.18.10
7.12.10---47 minutes (6 miles)
7.13.10---this was a killer workout and I cant believe I did it--1 mile warm up---12 by 400s with 200 meter jog recovery (average of about 75 seconds) 75, 73, 74, 74, 75, 72, 73, 73, 75, 73, 73, 71--1.5 miles cool down.
I had originally thought I could maybe average 77 or so with this workout--but the first lap felt so easy I decided to push it--Im psyched! Total of 7 miles
7.14.10--6 mile progression run--first 1.5 miles at 7:20 pace, then 1.5 miles in roughly 5:40 pace, then the same thing repeated--tough run but worthwhile--6 miles in 39:24.
7.15.10 11 miles 82 minutes---
7.16--1 mile warm up--very humid so I had to change this workout a bit to accomodate for the heat---4 by 800 with 400 recovery (2:15) 2:35, 2:35, 2:34, 2:34; half mile recovery; 2 by 400's with 200 recovery (75) 69, 69; half mile recovery; 4 by 200's with 200 recovery (75) 31,31,32,30; 1.25 mile cool down. 8 miles total.Very warm and muggy and this week is a pretty hard workout week, so I'm somewhat pleased.
7.17---5 miles--recovery run --40 minutes
7.18.10--OFF
43 Miles total for the week
7.13.10---this was a killer workout and I cant believe I did it--1 mile warm up---12 by 400s with 200 meter jog recovery (average of about 75 seconds) 75, 73, 74, 74, 75, 72, 73, 73, 75, 73, 73, 71--1.5 miles cool down.
I had originally thought I could maybe average 77 or so with this workout--but the first lap felt so easy I decided to push it--Im psyched! Total of 7 miles
7.14.10--6 mile progression run--first 1.5 miles at 7:20 pace, then 1.5 miles in roughly 5:40 pace, then the same thing repeated--tough run but worthwhile--6 miles in 39:24.
7.15.10 11 miles 82 minutes---
7.16--1 mile warm up--very humid so I had to change this workout a bit to accomodate for the heat---4 by 800 with 400 recovery (2:15) 2:35, 2:35, 2:34, 2:34; half mile recovery; 2 by 400's with 200 recovery (75) 69, 69; half mile recovery; 4 by 200's with 200 recovery (75) 31,31,32,30; 1.25 mile cool down. 8 miles total.Very warm and muggy and this week is a pretty hard workout week, so I'm somewhat pleased.
7.17---5 miles--recovery run --40 minutes
7.18.10--OFF
43 Miles total for the week
7.5-7.11
7.5.10 1 mile warm up; 2 800's with 90 seconds rest (jogging 200) 2:31, 2:32; rest 2 minutes (jog 200) then 2 400's with 90 seconds rest (jogging 200) 72,72; rest 2 minutes then 4 200's with 90 seconds rest (jogging 200) 33,33,33,32. 2 miles cool down
It was 90 degrees and blazing, so Im happy with workout--I need to back off a little this week. I have been running hard!
7.6.10 6 miles easy (49 minutes)
7.7.10 OFF
7.8.10 OFF
7.9.10 Off
7.10.10 AM--Race day--5k in 17:07--1 mile warm up and 1 mile cool down--pm--7.5 miles in 52 minutes----
7.11.10--11 miles in 80 minutes
total for week 35.5
It was 90 degrees and blazing, so Im happy with workout--I need to back off a little this week. I have been running hard!
7.6.10 6 miles easy (49 minutes)
7.7.10 OFF
7.8.10 OFF
7.9.10 Off
7.10.10 AM--Race day--5k in 17:07--1 mile warm up and 1 mile cool down--pm--7.5 miles in 52 minutes----
7.11.10--11 miles in 80 minutes
total for week 35.5
6.28-7.4.10
6.28.10 9.3 miles in 67 minutes--fair amount of hills, too
6.29 1 mile warm up 8X400's with 100 recovery in between (about 36 seconds) 78,77,79,78,78,78,80,77--jog half mile then 4 by 200s with 200 jog in between (65 seconds) 36,34,34,33
6.30 11 miles in 1:15:53--about 6:54 pace--lots of hills in this route, but it felt easy. I ran within this run 2 ten minute surges at about 75 percent. Im really surprised at how much stronger I am feeling. Consistency would seem to be the key with training and it is starting to really pay dividends.
7.1.10 5 miles in 41 minutes. I felt dead tired, as I have been training pretty hard.
7.2.10 11.2 miles in 1:25. I felt pretty decent here.
7.3.10 OFF
7.4.10 11 miles in 1:14:39--about 6:47 pace--I mixed in about seven 2 minute surges here. It was very hot while I ran
53.5 miles this week
6.29 1 mile warm up 8X400's with 100 recovery in between (about 36 seconds) 78,77,79,78,78,78,80,77--jog half mile then 4 by 200s with 200 jog in between (65 seconds) 36,34,34,33
6.30 11 miles in 1:15:53--about 6:54 pace--lots of hills in this route, but it felt easy. I ran within this run 2 ten minute surges at about 75 percent. Im really surprised at how much stronger I am feeling. Consistency would seem to be the key with training and it is starting to really pay dividends.
7.1.10 5 miles in 41 minutes. I felt dead tired, as I have been training pretty hard.
7.2.10 11.2 miles in 1:25. I felt pretty decent here.
7.3.10 OFF
7.4.10 11 miles in 1:14:39--about 6:47 pace--I mixed in about seven 2 minute surges here. It was very hot while I ran
53.5 miles this week
End of June report on previous training
I have been running semi seriously for the past 3 years--probably averaging 20 miles a week with the occasional week up to 60 miles and some as little as 10. In the past few months, however, I have gotten more serious and have been averaging around 35 miles with the last month about 45 miles per week and finally with some interval training.
I'm ramping things up now and looking to run a marathon for the first time in October and will start to race about 2 times a month in preparation to go along with more strategic works outs.
2 week ago, I did an interval work out as follows:
1 mile Warm up
1 mile 5:20, rest for 2 minutes, 1 mile 5:21, rest two minutes; 800 in 2:37, rest for 1 minute, 800 in 2:35, rest one minute; 400 in 76, rest 35 seconds, 400 in 76, rest 35 seconds, 400 in 74, rest 34 seconds, 400 in 74, rest 35 seconds.
This past week, I did 6 times 800 with 400 jog in between (2:20 rest) as follow: 2:33, 2:32, 2:31, 2:31, 2:31, 2:29--this was done on a treadmill, so most likely is not accurate at all
Today, I ran 7.5 easy miles in about 57 minutes this morning and then 4.75 miles in the evening in about 38 minutes after 10 miles yesterday, including a 5 mile race in 28:38. The course was hilly and I was not as prepared as I wanted to be, but I am very happy with the result. I feel very good today. I will look to get up to an average of between 50 to 60 miles by the end of july. My goal is to be able to run sub 16:30 for a 5k this summer and maybe sub 2:50 for a marathon. Honestly--I have no idea, but these goals do not seem outrageous. My ultimate goal is to break my 5k personal record I set when I was 15 years old, which was 15:47!
Mile log last 4 weeks
40 miles, 41 miles, 44 miles, and this week 32. I tapered a bit for yesterday's race.
I'm ramping things up now and looking to run a marathon for the first time in October and will start to race about 2 times a month in preparation to go along with more strategic works outs.
2 week ago, I did an interval work out as follows:
1 mile Warm up
1 mile 5:20, rest for 2 minutes, 1 mile 5:21, rest two minutes; 800 in 2:37, rest for 1 minute, 800 in 2:35, rest one minute; 400 in 76, rest 35 seconds, 400 in 76, rest 35 seconds, 400 in 74, rest 34 seconds, 400 in 74, rest 35 seconds.
This past week, I did 6 times 800 with 400 jog in between (2:20 rest) as follow: 2:33, 2:32, 2:31, 2:31, 2:31, 2:29--this was done on a treadmill, so most likely is not accurate at all
Today, I ran 7.5 easy miles in about 57 minutes this morning and then 4.75 miles in the evening in about 38 minutes after 10 miles yesterday, including a 5 mile race in 28:38. The course was hilly and I was not as prepared as I wanted to be, but I am very happy with the result. I feel very good today. I will look to get up to an average of between 50 to 60 miles by the end of july. My goal is to be able to run sub 16:30 for a 5k this summer and maybe sub 2:50 for a marathon. Honestly--I have no idea, but these goals do not seem outrageous. My ultimate goal is to break my 5k personal record I set when I was 15 years old, which was 15:47!
Mile log last 4 weeks
40 miles, 41 miles, 44 miles, and this week 32. I tapered a bit for yesterday's race.
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