12.26 5 miles Treadmill AM with 10 strides of about 30 seconds apiece. 1st mile in about 9 minutes and I got progressively faster between each stride and was going at 12 MPH at the very end.
6 mile pm on treadmill. 1.5 mile warm up. Then 16 by 200 meters on treadmill at 8% incline at 10 to 10.2 MPH with 100 meter jogging recovery at 3% incline at about 7.2 to 7.3 MPH. 3 miles in 20:18. This was a ball buster. 1.5 mile cool down. 6 miles total.
11 mile total.
12.27 11.6 miles outside (hills galore--still in Meredith) in 1:31:26.
12.28 4 miles treadmill am easy. 4.5 miles pm easy pm.
12.29 6.5 miles treadmill easy.
12.30 13.4 miles outside in 98 minutes. 4.6 mile pm easy outside. 18 miles for the day.
12.31 21.5 miles.
Very Very mountainous route. Miles 5 and 6 and 11 and 12 absolutely killed me and averaged about 7:50 for these miles, which were straight up a mountain mostly.
I started out in 6:37, 6:27: 5:52 and then hovered around 6:20-6:30 for the rest of the miles with the exception of those 4 miles. After mile 15, I was toast, though, because mile 14 was straight down hill and I did everything I could to keep from tumbling forward. From mile 16 to 20, I averaged about 7 per mile, as the miles went up at a slight incline and I was just fried from all the changes in elevation---I picked the worst route. At 20 miles, I was at 2:15:09--6:45 pace. I jogged the last 1.5 miles. Total time was 2:26:53 and slightly under 6:50 pace total.
The overall pace was totally deceiving, because this route was insane that I ran, so I feel this is closer to a 6:15 effort, as that is what i was averaging about 9 miles in, but the hills and such just started to take their toll.
The last few weeks have been fantastic in terms of training--longer runs, some harder efforts, higher weekly totals. I feel beat up a little, but I feel stronger.
1.1 2.25 miles easy AM--I ran out of time to run any more. 3.5 miles early PM easy. 3.65 miles in 27:13 on treadmill at 2% incline.
9.4 miles total for the day.
86.5 miles total for the week
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 27, 2011
Thursday, December 22, 2011
12.19-12.25
12.19 5.1 miles AM treadmill (2% incline). 5 miles late AM treadmill (2% incline) 6.5 miles PM in 42:15 (6:30 pace)--hard effort because I am up in Meredith--lots of hills.
16.6 miles for the day.
12.20 14 miles in 101 minutes. Lots of hills.
12.21 7 mile progression run on treadmill (2% incline) from 8 minute pace down to 5:18 pace on the treadmill. 47:35.
12.22 25 miles in mountains of Meredith (3:03:15) 7:19 pace. I threw some faster miles in there every once in a while.
12.23 6 miles am treadmill easy. 10.4 miles outside in 85 minutes. 16.4 miles total.
12.24 5 miles easy AM. 5 miles on treadmill early PM with 4 minutes easy and then one minute hard at progressively faster speeds. 10.7, 10.9, 11.1, 11.3, 11.5, 11.8, 12.0. 34:56. 4.25 miles easy late PM on treadmill. 14.5 miles total.
12.25 9.2 miles easy outside during a beautiful light snowfall very early AM in 73 minutes. 6.3 miles PM in 42:37. 15.5 miles for the week.
109 miles for the week--all-time record!
16.6 miles for the day.
12.20 14 miles in 101 minutes. Lots of hills.
12.21 7 mile progression run on treadmill (2% incline) from 8 minute pace down to 5:18 pace on the treadmill. 47:35.
12.22 25 miles in mountains of Meredith (3:03:15) 7:19 pace. I threw some faster miles in there every once in a while.
12.23 6 miles am treadmill easy. 10.4 miles outside in 85 minutes. 16.4 miles total.
12.24 5 miles easy AM. 5 miles on treadmill early PM with 4 minutes easy and then one minute hard at progressively faster speeds. 10.7, 10.9, 11.1, 11.3, 11.5, 11.8, 12.0. 34:56. 4.25 miles easy late PM on treadmill. 14.5 miles total.
12.25 9.2 miles easy outside during a beautiful light snowfall very early AM in 73 minutes. 6.3 miles PM in 42:37. 15.5 miles for the week.
109 miles for the week--all-time record!
Friday, December 16, 2011
12.12-12.18
12.12 Treadmill (2% incline) 6 miles easy.
12.13 treadmill (2% incline) 12 mile progression run. Started out at 7 mile pace and slowly worked my way down to 6:04 pace at mile 9. Mile 10 was 5:57. Mile 11 was 5:42. Mile 12 was 5:22.
12.14 5.65 miles Late Afternoon. 5.5 miles Evening on treadmill (2% incline) with last half mile in 2:28.
12.15 12 miles easy on Treadmill (2% incline) in 87:53.
12.16 3.35 miles AM easy. 3.65 miles PM easy. 7 miles total for the day.
12.17 4.3 AM easy (33:26). 7.55 PM easy (56:20)
12.18 5 miles treadmill AM. 8 miles pm Treadmill--progression run. First 2.5 miles at about 7:45 pace, next 2.5 miles at 6 minute pace, last 2.5 miles in 13:40 (5:28 pace). 7.5 miles in 48:20. .5 mile cool down.
72 miles total for the week
12.13 treadmill (2% incline) 12 mile progression run. Started out at 7 mile pace and slowly worked my way down to 6:04 pace at mile 9. Mile 10 was 5:57. Mile 11 was 5:42. Mile 12 was 5:22.
12.14 5.65 miles Late Afternoon. 5.5 miles Evening on treadmill (2% incline) with last half mile in 2:28.
12.15 12 miles easy on Treadmill (2% incline) in 87:53.
12.16 3.35 miles AM easy. 3.65 miles PM easy. 7 miles total for the day.
12.17 4.3 AM easy (33:26). 7.55 PM easy (56:20)
12.18 5 miles treadmill AM. 8 miles pm Treadmill--progression run. First 2.5 miles at about 7:45 pace, next 2.5 miles at 6 minute pace, last 2.5 miles in 13:40 (5:28 pace). 7.5 miles in 48:20. .5 mile cool down.
72 miles total for the week
12.5-12.11
12.5 Treadmill (2% incline). 5 miles easy.
12.6 Treadmill (2% incline). 5 miles easy.
12.7 Treamile (2% incline) 1 mile warm up. 3 mile tempo in 16:21, which equates to 16:07 outside. 1 mile cool down.
12.8 OFF
12.9 Longest run of my life ever. 35 miles in 4:29:44. I averaged a consistent 7:40 pace.
12.10 6 miles very easy in 52 minutes.
12.11 5 miles in 38 minutes AM. 2 miles PM with my sons--tempo run for him at 7:12 pace.
65 miles for the week with an insane 35 miler.
12.6 Treadmill (2% incline). 5 miles easy.
12.7 Treamile (2% incline) 1 mile warm up. 3 mile tempo in 16:21, which equates to 16:07 outside. 1 mile cool down.
12.8 OFF
12.9 Longest run of my life ever. 35 miles in 4:29:44. I averaged a consistent 7:40 pace.
12.10 6 miles very easy in 52 minutes.
12.11 5 miles in 38 minutes AM. 2 miles PM with my sons--tempo run for him at 7:12 pace.
65 miles for the week with an insane 35 miler.
Thursday, December 1, 2011
11.28-12/4
11.28 6 miles easy.
11.29 12 by 400's with 100 meter recovery jogs at an average of 32.8 seconds rest. Quarters averaged out to 74.5. 3 miles warm up. 5.25 miles cool down. 12 miles total. My legs have very little pop with these long runs I am doing, but the effort was excellent.
11.30 12 miles total. 1st mile in 7:35, then an unscheduled tempo run of 29:17 with more surges every few minutes than anything else, then an easier mile at 6:56, then 1 mile at 5:18, then 4 miles in 25:21. Total time was 74:39.
12.1 13.1 miles pretty easy in 1:36:58.
12.2 17.3 miles (2:12:21)
12.3 2 miles warm up. 3 mile tempo in 16:07 (5:21, 5:24, 5:22). 3.4 miles cool down.
12.4 18.1 miles in 1:59:16. Last 15 miles at slightly under 6:30 pace.
86.9 miles for the week
11.29 12 by 400's with 100 meter recovery jogs at an average of 32.8 seconds rest. Quarters averaged out to 74.5. 3 miles warm up. 5.25 miles cool down. 12 miles total. My legs have very little pop with these long runs I am doing, but the effort was excellent.
11.30 12 miles total. 1st mile in 7:35, then an unscheduled tempo run of 29:17 with more surges every few minutes than anything else, then an easier mile at 6:56, then 1 mile at 5:18, then 4 miles in 25:21. Total time was 74:39.
12.1 13.1 miles pretty easy in 1:36:58.
12.2 17.3 miles (2:12:21)
12.3 2 miles warm up. 3 mile tempo in 16:07 (5:21, 5:24, 5:22). 3.4 miles cool down.
12.4 18.1 miles in 1:59:16. Last 15 miles at slightly under 6:30 pace.
86.9 miles for the week
11.21-11.27
11.21 17 miles--easy progression run starting from 7:30 down to 6:30 pace (1:59:58)
11.22 15.5 miles easy (1:57:09)
11.23 5 miles treadmill (34:30) 6 miles PM. 11 miles total.
11.24 3.5 miles easy AM. 5.5 miles easy PM 9 miles total.
11.25 13 miles quarter mile pretty fast with alternating .75 at an easier pace.
13 miles in 1:24:13--very hilly route up in Meredith.
4 miles PM treadmill.
17 miles for the day.
11.26 5.5 miles easy AM. 6 miles easy PM.
11.27 20 miles (2:29:43)
101 miles for the week--excellent week.
11.22 15.5 miles easy (1:57:09)
11.23 5 miles treadmill (34:30) 6 miles PM. 11 miles total.
11.24 3.5 miles easy AM. 5.5 miles easy PM 9 miles total.
11.25 13 miles quarter mile pretty fast with alternating .75 at an easier pace.
13 miles in 1:24:13--very hilly route up in Meredith.
4 miles PM treadmill.
17 miles for the day.
11.26 5.5 miles easy AM. 6 miles easy PM.
11.27 20 miles (2:29:43)
101 miles for the week--excellent week.
Friday, November 18, 2011
11.14-11.20
11.14 4 miles easy. Im very very sore in my calves.
11.15 11 miles easy. Im sore still and have a terrible cold that started on Saturday.
11.16 OFF. Too sick to run.
11.17 OFF. Too sick to run.
11.18 I feel a little better. 13 miles easy in 1:41:48.
11.19 5.15 miles easy AM. 7.05 easy Miles PM
11.20 9 miles easy.
49.3 miles for the week
11.15 11 miles easy. Im sore still and have a terrible cold that started on Saturday.
11.16 OFF. Too sick to run.
11.17 OFF. Too sick to run.
11.18 I feel a little better. 13 miles easy in 1:41:48.
11.19 5.15 miles easy AM. 7.05 easy Miles PM
11.20 9 miles easy.
49.3 miles for the week
Thursday, November 10, 2011
11.7-11.13
11.7 30 minutes cross training on eliptical.
11.8 6.1 easy miles.
11.9.11 2 miles warm up. 4 by 1 mile at Half-marathon pace with 400 recovery jogs. 5:25 (1:47), 5:24 (1:42), 5:22 (1:45), 5:18. 2 mile cool down.
I was aiming to average between 5:25 and 5:30, so I was under that and really did not mean to be. I really didnt work very hard, although I didn't exactly loaf around for my recoveries so this was a decent workout. I feel like I could click off 82 second splits for a quarter mile for a while--hopefully 52 in a row! lol.
Now, I will take it very easy the next three days.
8.75 miles total.
11.10 OFF
11.11 3.65 miles easy with strides
11.12 2.30 miles easy
11.13 .5 mile warm up. 13.1 miles in 73:34. 2.3 cool down.
15.9 total for the day.
36.7 miles for the week.
11.8 6.1 easy miles.
11.9.11 2 miles warm up. 4 by 1 mile at Half-marathon pace with 400 recovery jogs. 5:25 (1:47), 5:24 (1:42), 5:22 (1:45), 5:18. 2 mile cool down.
I was aiming to average between 5:25 and 5:30, so I was under that and really did not mean to be. I really didnt work very hard, although I didn't exactly loaf around for my recoveries so this was a decent workout. I feel like I could click off 82 second splits for a quarter mile for a while--hopefully 52 in a row! lol.
Now, I will take it very easy the next three days.
8.75 miles total.
11.10 OFF
11.11 3.65 miles easy with strides
11.12 2.30 miles easy
11.13 .5 mile warm up. 13.1 miles in 73:34. 2.3 cool down.
15.9 total for the day.
36.7 miles for the week.
Tuesday, November 8, 2011
10.31-11.6
10.31 OFF
11.1 8.1 easy miles
11.2 2 miles warm up. 8 mile tempo in 43:30 (5:26 pace) Splits were 5:18, 5:26, 5:25, 5:25, 5:26, 5:28, 5:31, 5:31. 2.1 mile cool down. 12.1 miles for the day.
11.3 7.6 miles Easy.
11.4 3.7 easy miles.
11.5 4.25 easy miles.
11.6 13.1 miles in 1:44. I felt like crud, but that is to be expected as I taper.
48.85 miles for the week
11.1 8.1 easy miles
11.2 2 miles warm up. 8 mile tempo in 43:30 (5:26 pace) Splits were 5:18, 5:26, 5:25, 5:25, 5:26, 5:28, 5:31, 5:31. 2.1 mile cool down. 12.1 miles for the day.
11.3 7.6 miles Easy.
11.4 3.7 easy miles.
11.5 4.25 easy miles.
11.6 13.1 miles in 1:44. I felt like crud, but that is to be expected as I taper.
48.85 miles for the week
Monday, October 31, 2011
Mileage total for the year so far
So far, I have logged 2,663.2 miles this year and will most likely break 3,000 for the year, which was my goal.
10.24-10.30
10.24 5.6 miles easy.
10.25 5.4 miles easy.
10.26 5.5 miles easy with 4 200 meter strides.
10.27 6 miles treadmill easy.
10.28 4 miles easy.
10.29 2 miles warm up. 5k in 15:55, 2 miles cool down. 7.1 miles AM.
6 miles (46 minutes in PM)
13.1 miles for the day.
10.30 9 miles treadmill in 60 minutes (2% incline) (AM).
5.5 miles PM. 14.5 miles total for the day.
54.1 miles for the week.
10.25 5.4 miles easy.
10.26 5.5 miles easy with 4 200 meter strides.
10.27 6 miles treadmill easy.
10.28 4 miles easy.
10.29 2 miles warm up. 5k in 15:55, 2 miles cool down. 7.1 miles AM.
6 miles (46 minutes in PM)
13.1 miles for the day.
10.30 9 miles treadmill in 60 minutes (2% incline) (AM).
5.5 miles PM. 14.5 miles total for the day.
54.1 miles for the week.
Tuesday, October 18, 2011
10.17-10.23
10.17 2.5 miles warm up. Watch died and I still did 4 by 1200's at the track with 400 meter recovery jog. I have no idea about my times, but I felt strong. The higher mileage I have been doing I believe has strengthened me a bit. 2.5 miles cool down.
10 miles total.
10.18 12 miles total. First mile in 6:29, first five in 30:54, and then for the next 7 miles I alternated running fast for a quarter mile at about 75 seconds with running at six minute pace for 3/4 of a mile. Last 7 miles were in 40:29. Total time was 71:23. I felt very strong.
10.19 7 miles treadmill.
10.20 OFF
10.21 5 miles easy
10.22 5 miles with about a mile of strides.
10.23 17 miles in 1:50:43. First 11.75 in 81:24. Last 5.25 in 29:19 with splits of 5:24, 5:35, 5:35, 5:40, 5:44, 81 second last quarter. My goal was to average between 5:45 and 6:00. Im very pleased. Ssecond longest run of my life and I felt very strong at the end, but I did feel lactic acid building up big time the last mile!
56 miles total for the week with 2 excellent workouts and a decent speed workout. Time to toally recover before the Great Bay 5k.
10 miles total.
10.18 12 miles total. First mile in 6:29, first five in 30:54, and then for the next 7 miles I alternated running fast for a quarter mile at about 75 seconds with running at six minute pace for 3/4 of a mile. Last 7 miles were in 40:29. Total time was 71:23. I felt very strong.
10.19 7 miles treadmill.
10.20 OFF
10.21 5 miles easy
10.22 5 miles with about a mile of strides.
10.23 17 miles in 1:50:43. First 11.75 in 81:24. Last 5.25 in 29:19 with splits of 5:24, 5:35, 5:35, 5:40, 5:44, 81 second last quarter. My goal was to average between 5:45 and 6:00. Im very pleased. Ssecond longest run of my life and I felt very strong at the end, but I did feel lactic acid building up big time the last mile!
56 miles total for the week with 2 excellent workouts and a decent speed workout. Time to toally recover before the Great Bay 5k.
10.10-10.16
Stowe, VT Primarily Trail Running
10.10 5 miles Easy AM. 10 Miles PM (69 minutes). I increased pace through the run.
15 miles total.
10.11 8 miles AM (61 minutes), 8 Miles PM (54:53)
16 miles for the day.
10.12 9 miles AM (71 minutes). 7 miles PM (49:43).
16 miles for the day.
10.13 6 miles AM easy. 6.1 miles easy.
12.1 miles for the day.
back in Somersworth!
10.14 3 miles treadmill easy.
10.15 4.4 miles easy.
10.16 5.1 miles easy.
71.6 miles for the week
10.10 5 miles Easy AM. 10 Miles PM (69 minutes). I increased pace through the run.
15 miles total.
10.11 8 miles AM (61 minutes), 8 Miles PM (54:53)
16 miles for the day.
10.12 9 miles AM (71 minutes). 7 miles PM (49:43).
16 miles for the day.
10.13 6 miles AM easy. 6.1 miles easy.
12.1 miles for the day.
back in Somersworth!
10.14 3 miles treadmill easy.
10.15 4.4 miles easy.
10.16 5.1 miles easy.
71.6 miles for the week
Tuesday, October 4, 2011
10.3-10.9
10.3 5 miles easy.
10.4 12 miles total on the road. First mile in 6:55; next 3 miles in 17:09 (5:58, 5:41, 5:30); next two miles in 13:10 (6:32, 6:38); next 4 miles in 22:40 (5:49, 5:44, 5:42, 5:25); last 2 miles in 12:36 (6:26, 6:10). First 10 miles in 59:54.
Total 12 miles in 72:30.
Not a bad workout.
10.5 9 miles (63:56)
10.6 10 miles (71 minutes)
Stowe, VT Primarily Trail Running and lots of hills
10.7 10 miles (76 minutes)
10.8 4 Miles Am Easy. 11 miles PM (85 minutes)
15 miles for the day.
10.9 6.5 miles AM (50 minutes). 10.5 miles PM (87 minutes) I ran up a mountain--brutal!
17 miles for the day.
78 miles for the week
10.4 12 miles total on the road. First mile in 6:55; next 3 miles in 17:09 (5:58, 5:41, 5:30); next two miles in 13:10 (6:32, 6:38); next 4 miles in 22:40 (5:49, 5:44, 5:42, 5:25); last 2 miles in 12:36 (6:26, 6:10). First 10 miles in 59:54.
Total 12 miles in 72:30.
Not a bad workout.
10.5 9 miles (63:56)
10.6 10 miles (71 minutes)
Stowe, VT Primarily Trail Running and lots of hills
10.7 10 miles (76 minutes)
10.8 4 Miles Am Easy. 11 miles PM (85 minutes)
15 miles for the day.
10.9 6.5 miles AM (50 minutes). 10.5 miles PM (87 minutes) I ran up a mountain--brutal!
17 miles for the day.
78 miles for the week
Friday, September 30, 2011
9.26-10.2
9.26 7 miles easy.
9.27 2.25 miles easy. Then 2 by 400's with 400 recovery; 4 by 200's with 200 recovery and then 800 recovery; 2 by 800's with 400 recovery.
64 (1:56), 66 (1:57), 30.5 (1:01:97), 31.73 (1:05:82), 30.3 (1:07:30), 31.75 (68:43); 800 recovery in 4:05; 2:28 (2:06), 2:26 (2:00). 2.75 cool down.
9 miles total. This was a pretty decent workout.
9.28 5 miles easy.
9.29 2 miles easy.
9.30 2 miles easy.
10.1 Apple Harvest Fest 5k in 16:26. 2 mile warm up. 1.25 cool down.
6.25 miles total.
I felt like total junk today--Im not really sure why, but I knew I had no zip whatsoever in my legs when I did my strides before hand. I dont know--I just had no zip today and just bagged it halfway through and held on for third place. I dont like racing in Dover apparently--lol.
I may take a few days off--I dont know--I might not. I feel pretty lethargic and bummed.
10.2 3 miles easy on treadmill.
Forgettable week.
34.25 miles total
9.27 2.25 miles easy. Then 2 by 400's with 400 recovery; 4 by 200's with 200 recovery and then 800 recovery; 2 by 800's with 400 recovery.
64 (1:56), 66 (1:57), 30.5 (1:01:97), 31.73 (1:05:82), 30.3 (1:07:30), 31.75 (68:43); 800 recovery in 4:05; 2:28 (2:06), 2:26 (2:00). 2.75 cool down.
9 miles total. This was a pretty decent workout.
9.28 5 miles easy.
9.29 2 miles easy.
9.30 2 miles easy.
10.1 Apple Harvest Fest 5k in 16:26. 2 mile warm up. 1.25 cool down.
6.25 miles total.
I felt like total junk today--Im not really sure why, but I knew I had no zip whatsoever in my legs when I did my strides before hand. I dont know--I just had no zip today and just bagged it halfway through and held on for third place. I dont like racing in Dover apparently--lol.
I may take a few days off--I dont know--I might not. I feel pretty lethargic and bummed.
10.2 3 miles easy on treadmill.
Forgettable week.
34.25 miles total
Monday, September 26, 2011
9.19-9.25
9.19 4.6 miles easy.
9.20 7.15 miles easy.
9.21 11 miles in 81:57.
9.22 2.25 miles warm up. 2 by 2800 meter repeats with 400 recovery jog.
Splits were 9:02 (2:00), 9:10.
I had to swing wide because there were field hockey players all over the track, so I believe I lost about half a second per lap.
3.25 cool down.
9.25 miles total.
9.23 9 miles total in 64 minutes.
9.24 4 miles easy.
9.25 4.25 miles AM easy. 2.75 miles PM easy.
7 miles total
53 miles for the week total.
9.20 7.15 miles easy.
9.21 11 miles in 81:57.
9.22 2.25 miles warm up. 2 by 2800 meter repeats with 400 recovery jog.
Splits were 9:02 (2:00), 9:10.
I had to swing wide because there were field hockey players all over the track, so I believe I lost about half a second per lap.
3.25 cool down.
9.25 miles total.
9.23 9 miles total in 64 minutes.
9.24 4 miles easy.
9.25 4.25 miles AM easy. 2.75 miles PM easy.
7 miles total
53 miles for the week total.
Friday, September 16, 2011
9.12-9.18
9.12 10 miles in 67:30. 32:30 last 5 miles and under 6 last mile. Not a crazy effort, but a solid pace overall.
9.13 2.5 miles easy AM. 7.5 miles (Sub 51 minutes) 10 miles total.
9.14 2.25 mile warm up. 5 by 1000's with 400 recovery at a faster pace than I would normally do. Splits were 3:08 (1:50), 3:11 (1:42), 3:10 (1:45), 3:11 (1:46), 3:12 (1:41), 200 meters in 31.52. 4.5 miles in 25:11.
3.25 miles cool down.
10 miles total.
9.15 7.5 miles in 56 minutes.
9.16 8 miles in 62:44.
9.17 5 miles early AM 41 minutes.
5 miles late AM 35 minutes--.75 mile slow, then .25 comfortably fast. Splits were 5:59 (76), 5:51 (75), 5:46 (69), 5:30 (64).
5 miles early PM 38:35.
3.2 miles late afternoon 1 mile warm up. 5 times up a huge hill near my parents that is about .2 miles. I sprinted up it in around 73 seconds, rested 10 seconds, then ran down, rested 10 seconds, then sprinted back up. This was a total ballbuster. 1.88 miles total. .33 cool down.
18.2 miles total.
9.18 5 miles AM easy. 4.3 miles PM easy.
73 miles total for the week. Good solid week with a whacked out Saturday.
9.13 2.5 miles easy AM. 7.5 miles (Sub 51 minutes) 10 miles total.
9.14 2.25 mile warm up. 5 by 1000's with 400 recovery at a faster pace than I would normally do. Splits were 3:08 (1:50), 3:11 (1:42), 3:10 (1:45), 3:11 (1:46), 3:12 (1:41), 200 meters in 31.52. 4.5 miles in 25:11.
3.25 miles cool down.
10 miles total.
9.15 7.5 miles in 56 minutes.
9.16 8 miles in 62:44.
9.17 5 miles early AM 41 minutes.
5 miles late AM 35 minutes--.75 mile slow, then .25 comfortably fast. Splits were 5:59 (76), 5:51 (75), 5:46 (69), 5:30 (64).
5 miles early PM 38:35.
3.2 miles late afternoon 1 mile warm up. 5 times up a huge hill near my parents that is about .2 miles. I sprinted up it in around 73 seconds, rested 10 seconds, then ran down, rested 10 seconds, then sprinted back up. This was a total ballbuster. 1.88 miles total. .33 cool down.
18.2 miles total.
9.18 5 miles AM easy. 4.3 miles PM easy.
73 miles total for the week. Good solid week with a whacked out Saturday.
Thursday, September 8, 2011
9.5-9.11
9.5 5 miles easy
9.6 5.5 miles easy
9.7 3 miles warm up. Then 4 by 400's at comfortably fast pace with 400 recovery jogs at faster pace than normal. 2 mile cool down.
Splits were 71.47 (97:65), 70.87 (94:48), 69.95 (94:60), 68.67 (90:88). Total time of 10:58 for two miles.
I'm very satisfied with this workout. It was not supposed to be brutal and it wasn't.
7 miles total.
9.8 4 miles easy.
9.9 4 miles easy. Im prepped for tomorrow's 5 miler!
9.10 2 miles warm up. 5 miles in PR of 25:51. .5 mile cool down.
Wow--this is exciting. I went out hard at 4:51, then followed it with splits of 5:11, 5:11, 5:23, 5:15. I felt very good in this race and took it out hard--Bob Wiles Style--in an effort to see who could match me. My splits were fairly even with number 4 a little bit off, but there were tons of hills in that mile.
My hard work is paying off and I am very grateful for it.
7.5 miles for the day.
9.11 4.25 miles easy.
37.25 miles for the week Great race and a short little track workout--kind of a recovery week.
9.6 5.5 miles easy
9.7 3 miles warm up. Then 4 by 400's at comfortably fast pace with 400 recovery jogs at faster pace than normal. 2 mile cool down.
Splits were 71.47 (97:65), 70.87 (94:48), 69.95 (94:60), 68.67 (90:88). Total time of 10:58 for two miles.
I'm very satisfied with this workout. It was not supposed to be brutal and it wasn't.
7 miles total.
9.8 4 miles easy.
9.9 4 miles easy. Im prepped for tomorrow's 5 miler!
9.10 2 miles warm up. 5 miles in PR of 25:51. .5 mile cool down.
Wow--this is exciting. I went out hard at 4:51, then followed it with splits of 5:11, 5:11, 5:23, 5:15. I felt very good in this race and took it out hard--Bob Wiles Style--in an effort to see who could match me. My splits were fairly even with number 4 a little bit off, but there were tons of hills in that mile.
My hard work is paying off and I am very grateful for it.
7.5 miles for the day.
9.11 4.25 miles easy.
37.25 miles for the week Great race and a short little track workout--kind of a recovery week.
Tuesday, August 30, 2011
8.29-9.4
8.29 8 miles easy (59 minutes)
8.30 10 miles at a decent pace with last mile at 5:47 and did not feel hard in the slightest (64:14). Clearly, backing off for a few weeks has refreshed my legs.
8.31 1.75 miles warm up. Then 2 by 800's (400 recovery); 2 by 1200's (400 recovery); 4 by 200's (200 recovery). 2:24, 2:22; 3:51, 3:50; 30, 31, 31, 31. 1.75 miles cooldown.
I am very happy with this workout, Those 800 splits felt pretty under control and those are times
I would have struggled to hit 3 or 4 months ago. I am feeling strong.
8 miles total.
9.1 3 miles easy AM. 7 Miles Easy PM
10 miles total.
9.2 6 miles easy
9.3 Speed workout around my neighborhood. 1.5 mile warm up with strides. Then 3 by 1 mile with .2 mile jogging recovery (2 minutes). My goal was to go sub 5 in all three miles--I have only broken 5 once officially since 1992.
I destroyed this workout and shocked myself. 4:57, 4:53, 4:51. 1.6 mile cool down.
6.5 miles total.
Honestly--I am very surprised by this workout, but my legs feel totally fresh.
9.4 4 miles easy AM. 5 miles PM.
9 miles total.
57.5 miles total
Overall, This was a very solid week. decent mileage and 2 excellent workouts.
8.30 10 miles at a decent pace with last mile at 5:47 and did not feel hard in the slightest (64:14). Clearly, backing off for a few weeks has refreshed my legs.
8.31 1.75 miles warm up. Then 2 by 800's (400 recovery); 2 by 1200's (400 recovery); 4 by 200's (200 recovery). 2:24, 2:22; 3:51, 3:50; 30, 31, 31, 31. 1.75 miles cooldown.
I am very happy with this workout, Those 800 splits felt pretty under control and those are times
I would have struggled to hit 3 or 4 months ago. I am feeling strong.
8 miles total.
9.1 3 miles easy AM. 7 Miles Easy PM
10 miles total.
9.2 6 miles easy
9.3 Speed workout around my neighborhood. 1.5 mile warm up with strides. Then 3 by 1 mile with .2 mile jogging recovery (2 minutes). My goal was to go sub 5 in all three miles--I have only broken 5 once officially since 1992.
I destroyed this workout and shocked myself. 4:57, 4:53, 4:51. 1.6 mile cool down.
6.5 miles total.
Honestly--I am very surprised by this workout, but my legs feel totally fresh.
9.4 4 miles easy AM. 5 miles PM.
9 miles total.
57.5 miles total
Overall, This was a very solid week. decent mileage and 2 excellent workouts.
Thursday, August 25, 2011
8.22-8.28
8.22 7.5 easy miles (51:36)
8.23 1.65 miles followed by 2 hours of tennis
8.24 6.85 miles (47:14)
8.25 3.25 miles warm up on roads. 4 by Half Miles with 90 seconds of jogging on my street. 2:16, 2:23, 2:25, 2:26. Roughly 2.5 miles total. I am not sure my GPS is entirely accurate so on my last 3 reps I ran what my watch said was .51. Either way, this was the first quasi speed workout I have done in quite a while.
1.25 miles cool down
7 miles total for the day.
8.26 7 miles AM First 3 miles in 22:10 and then I picked it up for 4 miles in about 24:56. I concentrated on my breathing. My legs feel pretty good. Mentally, I feel more into running than I have in a while.
5.25 miles PM easy.
12.25 miles for the day.
8.27 5.25 miles easy.
8.28 TREADMILL at 2% incline. First 7 miles were in 46:20, Last three were hard at 15:55 (roughly 5:13 equivalent. I went from 5:26 to 5:19 to 5:10 at 2% incline. I am pleased with this workout.
10 miles total.
50.5 miles total for the week.
8.23 1.65 miles followed by 2 hours of tennis
8.24 6.85 miles (47:14)
8.25 3.25 miles warm up on roads. 4 by Half Miles with 90 seconds of jogging on my street. 2:16, 2:23, 2:25, 2:26. Roughly 2.5 miles total. I am not sure my GPS is entirely accurate so on my last 3 reps I ran what my watch said was .51. Either way, this was the first quasi speed workout I have done in quite a while.
1.25 miles cool down
7 miles total for the day.
8.26 7 miles AM First 3 miles in 22:10 and then I picked it up for 4 miles in about 24:56. I concentrated on my breathing. My legs feel pretty good. Mentally, I feel more into running than I have in a while.
5.25 miles PM easy.
12.25 miles for the day.
8.27 5.25 miles easy.
8.28 TREADMILL at 2% incline. First 7 miles were in 46:20, Last three were hard at 15:55 (roughly 5:13 equivalent. I went from 5:26 to 5:19 to 5:10 at 2% incline. I am pleased with this workout.
10 miles total.
50.5 miles total for the week.
Wednesday, August 17, 2011
8.15-8.21
8.15 OFF
8.16 2 miles easy. I feel pretty beat from Saturday still.
8.17 3 miles easy
8.18 1.5 miles warm up. 10 k in 33:22 (3rd place). 1 mile cool down. My legs felt like total junk--Im pleased with the result based on how I felt. I need to use this week as a recovery. Im a little burnt out and in a rut.
8.7 miles total
8.19 4.15 miles easy.
8.20 7.15 miles easy.
8.21 3.25 miles AM easy. 2.75 miles PM easy. 6 miles total.
31 miles total for the week. I feel a little rejuvenated after decreasing my miles. I feel prepared to get back ot better training. I have had a lot going on personally and feel ready to get plugged back in.
8.16 2 miles easy. I feel pretty beat from Saturday still.
8.17 3 miles easy
8.18 1.5 miles warm up. 10 k in 33:22 (3rd place). 1 mile cool down. My legs felt like total junk--Im pleased with the result based on how I felt. I need to use this week as a recovery. Im a little burnt out and in a rut.
8.7 miles total
8.19 4.15 miles easy.
8.20 7.15 miles easy.
8.21 3.25 miles AM easy. 2.75 miles PM easy. 6 miles total.
31 miles total for the week. I feel a little rejuvenated after decreasing my miles. I feel prepared to get back ot better training. I have had a lot going on personally and feel ready to get plugged back in.
Monday, August 8, 2011
8.8-8.14
I finally figured out a new supplement I was taking was causing my breathing problems. I stopped taking it and feel a lot better--very scary stuff!
8.8 4 miles AM to fitness center. .65 miles back after a swim with the boys.
5.3 miles early PM to fitness center. 1.2 miles on way back. 6.5 total.
11.15 total for the day.
8.9 4.5 miles to fitness center. 2.55 miles back. 7.05 total AM.
5.25 miles PM. First 3 miles in 17:19 (Tempo)--run on cross country trails--hills, terrible footing, raining.
12.3 miles total.
8.10 OFF
On Long Island for Grandmother's funeral.
8.11 6 miles easy early AM.
8.12 OFF
8.13 3 mile warm up--Alton 5k--16:16. 2 miles cool down. Decent 5k effort--but I definitely did not go all out at all. 8.1 miles total AM.
10.45 miles PM in 71:27. Solid effort in mountains of Meredith. This will be last hard day before Saunders 10K.
18.55 miles total for the day.
8.14 6 miles easy
54 miles for the week with lots of mountians, hills, a 10k effort 5k. My grandmother also passed away and we were very close so this was a tough week all around. Mileage was not sky high--but add in the mountains and trails--and this was a solid week.
8.8 4 miles AM to fitness center. .65 miles back after a swim with the boys.
5.3 miles early PM to fitness center. 1.2 miles on way back. 6.5 total.
11.15 total for the day.
8.9 4.5 miles to fitness center. 2.55 miles back. 7.05 total AM.
5.25 miles PM. First 3 miles in 17:19 (Tempo)--run on cross country trails--hills, terrible footing, raining.
12.3 miles total.
8.10 OFF
On Long Island for Grandmother's funeral.
8.11 6 miles easy early AM.
8.12 OFF
8.13 3 mile warm up--Alton 5k--16:16. 2 miles cool down. Decent 5k effort--but I definitely did not go all out at all. 8.1 miles total AM.
10.45 miles PM in 71:27. Solid effort in mountains of Meredith. This will be last hard day before Saunders 10K.
18.55 miles total for the day.
8.14 6 miles easy
54 miles for the week with lots of mountians, hills, a 10k effort 5k. My grandmother also passed away and we were very close so this was a tough week all around. Mileage was not sky high--but add in the mountains and trails--and this was a solid week.
Tuesday, August 2, 2011
8.1-8.7
8.1 5 miles easy. I felt kind of ragged after yesterday's race and run in the afternoon.
8.2 8 miles easy. I really feel beat and out of whack. I maye take a couple days off. Sunday's race took something out of me. I may have a bug or something.
8.3 I am not feeling good this week--some sort of deep chest cold--having trouble breathing--not good.
2.5 miles easy.
8.4 7.5 miles easy--i still do not feel good.
8.5 5miles easy.
STOWE, VT
7 miles PM easy
12 miles total for the day.
I still feel physically weird.
8.6 2 miles warm up. 4.5 miles trail race at trapp Family Lodge. Very hilly course and I definitely did not go all out. I started out at 7:40 and averaged slightly under 6 the last 3.25 miles. Very Curvy course and crazy footing! (28:49) I won the race and got a medal and then won a really sweet radio/ipod player from Milwaukee! 2 mile cool down.
My chest felt ok. This chest cold has been most unfortunate.
8.7 4 miles with my son on trails in 35 minutes. 2 miles back to Villa from fitness center. 6 miles total AM.
4.5 miles in 29:55. Lots of hills. Went swimming with my boys. 1.5 miles back to Villa. 6 miles total PM.
12 miles for the day.
55.5 miles for the week. Bad chest cold, but slowly getting better.
8.2 8 miles easy. I really feel beat and out of whack. I maye take a couple days off. Sunday's race took something out of me. I may have a bug or something.
8.3 I am not feeling good this week--some sort of deep chest cold--having trouble breathing--not good.
2.5 miles easy.
8.4 7.5 miles easy--i still do not feel good.
8.5 5miles easy.
STOWE, VT
7 miles PM easy
12 miles total for the day.
I still feel physically weird.
8.6 2 miles warm up. 4.5 miles trail race at trapp Family Lodge. Very hilly course and I definitely did not go all out. I started out at 7:40 and averaged slightly under 6 the last 3.25 miles. Very Curvy course and crazy footing! (28:49) I won the race and got a medal and then won a really sweet radio/ipod player from Milwaukee! 2 mile cool down.
My chest felt ok. This chest cold has been most unfortunate.
8.7 4 miles with my son on trails in 35 minutes. 2 miles back to Villa from fitness center. 6 miles total AM.
4.5 miles in 29:55. Lots of hills. Went swimming with my boys. 1.5 miles back to Villa. 6 miles total PM.
12 miles for the day.
55.5 miles for the week. Bad chest cold, but slowly getting better.
Wednesday, July 27, 2011
7.25-7.31
7.25 5.5 miles easy.
7.26 2.75 miles warm up, including strides. 1 by 600; 3 by 400's, 3 by 200's. 2.5 mile cool down. 400 recovery after 600 and 400's and 200 recovery after 200's.
1:45, 67, 66, 67, 31, 31, 31.
Overall, I felt decent. I havent done a track workout in a while, because I was trying to rest my legs after probably overtrianing the last 4 months or so with too many hard workouts each week. The fact I was at 67 and under for the 400's was encouraging. I jogged at under 8 minute pace for the recoveries.
8 miles total.
7.27 6 miles easy (44 minutes)
7.28 6.5 miles easy.
7.29 Off
7.30 2 miles easy.
7.31 2 mile warm up. 5k in a personal record of 15:42 (1st place). 2 miles cool down. This was a race where I wanted to go out hard and never look back. I went out in 4:59, 5:12, 5:03 with 28 second last .1. I am psyched as I ran completely alone in this one and felt strong throughout until about the 2.5 mile mark where my legs started to feel heavy. I really pused it from 2 to 2.5, because people were cheering and I got carried away and started to fly! I beat my high school PR of 15:47, which was set in 1990, so this was a pretty exciting race.
7 miles total.
8 miles pm Easy)
15 miles for the day.
43 miles for the week
7.26 2.75 miles warm up, including strides. 1 by 600; 3 by 400's, 3 by 200's. 2.5 mile cool down. 400 recovery after 600 and 400's and 200 recovery after 200's.
1:45, 67, 66, 67, 31, 31, 31.
Overall, I felt decent. I havent done a track workout in a while, because I was trying to rest my legs after probably overtrianing the last 4 months or so with too many hard workouts each week. The fact I was at 67 and under for the 400's was encouraging. I jogged at under 8 minute pace for the recoveries.
8 miles total.
7.27 6 miles easy (44 minutes)
7.28 6.5 miles easy.
7.29 Off
7.30 2 miles easy.
7.31 2 mile warm up. 5k in a personal record of 15:42 (1st place). 2 miles cool down. This was a race where I wanted to go out hard and never look back. I went out in 4:59, 5:12, 5:03 with 28 second last .1. I am psyched as I ran completely alone in this one and felt strong throughout until about the 2.5 mile mark where my legs started to feel heavy. I really pused it from 2 to 2.5, because people were cheering and I got carried away and started to fly! I beat my high school PR of 15:47, which was set in 1990, so this was a pretty exciting race.
7 miles total.
8 miles pm Easy)
15 miles for the day.
43 miles for the week
Tuesday, July 19, 2011
7.18-7.24
7.18 4 miles easy. My legs were jello and I need to go easy for a couple days.
7.19 5.8 miles easy.
7.20 6.2 miles at night easy--it was very muggy.
7.21 OFF.
7.22 5 miles morning Easy. 7.5 miles PM Easy. Very warm--hard to breathe.
7.23 10 mile progression run with first 3 miles with my son. Out on the roads in Somersworth. Splits were 8:00, 7:34, 6:57, 6:40, 6:35, 6:20, 6:13, 6:04, 5:48, 5:34. Total time 65:45. Excellent effort--very warm.
7.24 5 miles easy.
45.5 miles total. recovery Week with one good effort. I feel a little disconnected from running/racing right now.
7.19 5.8 miles easy.
7.20 6.2 miles at night easy--it was very muggy.
7.21 OFF.
7.22 5 miles morning Easy. 7.5 miles PM Easy. Very warm--hard to breathe.
7.23 10 mile progression run with first 3 miles with my son. Out on the roads in Somersworth. Splits were 8:00, 7:34, 6:57, 6:40, 6:35, 6:20, 6:13, 6:04, 5:48, 5:34. Total time 65:45. Excellent effort--very warm.
7.24 5 miles easy.
45.5 miles total. recovery Week with one good effort. I feel a little disconnected from running/racing right now.
Tuesday, July 12, 2011
7.11-7.17
7.11 8 miles easy (59 minutes).
7.12 10.5 miles (73 minutes). Kind of a brutal run in the heat--I was drained.
7.13 4.5 miles warm up. Then 5.75 mile tempo at 5:45-5:50 pace on UNH Trails with Dan Hocking and some UNH Cross Country team guys. They finished up a little bit ahead of me, so my tempo was longer because I was trying to catch up to them and got a little lost on the way to catch them. 2.75 mile cool down. My legs were jello from the day before. I should have been faster, but my legs were toast--but the effort was solid.
13 miles total.
7.14 7.5 miles easy.
7.15 5.5 miles AM easy. 7.5 miles PM easy. 2 mile cooldown with Gustave and my yongest son riding his bike.
15 miles total.
7.16 4.5 AM easy. 5.5 PM easy.
10 miles total.
7.17 4.5 AM easy. 3.5 miles with strides early PM. 4 miles late PM Easy.
12 miles total.
76 miles total for the week with one solid tempo and a 10 miler in extreme heat.
7.12 10.5 miles (73 minutes). Kind of a brutal run in the heat--I was drained.
7.13 4.5 miles warm up. Then 5.75 mile tempo at 5:45-5:50 pace on UNH Trails with Dan Hocking and some UNH Cross Country team guys. They finished up a little bit ahead of me, so my tempo was longer because I was trying to catch up to them and got a little lost on the way to catch them. 2.75 mile cool down. My legs were jello from the day before. I should have been faster, but my legs were toast--but the effort was solid.
13 miles total.
7.14 7.5 miles easy.
7.15 5.5 miles AM easy. 7.5 miles PM easy. 2 mile cooldown with Gustave and my yongest son riding his bike.
15 miles total.
7.16 4.5 AM easy. 5.5 PM easy.
10 miles total.
7.17 4.5 AM easy. 3.5 miles with strides early PM. 4 miles late PM Easy.
12 miles total.
76 miles total for the week with one solid tempo and a 10 miler in extreme heat.
Wednesday, July 6, 2011
7.4-7.10
7.4 4 miles easy (33:27) I needed a recovery day.
7.5 9 miles (65 minutes) I am still taking it slow.
7.6 10 miles total. 3.5 miles warm up. Then 2 by 400's, 2 by 200's, 1 by 800, 2 by 200's. All full recovery with 800 recovery after the second 200. 3 miles cool down. It was hot out there, but the goal was to go pretty fast--much faster than my 5k pace. IN parenthesis is my recovery time.
65.14 (1:59:33), 66.95 (2:01:89), 30.73 (1:04.20), 30.98 (4:11), 2:27:72 (4:28:16), 30:14 (1:04), 31.00 (3 miles cool down).
All in all, In am pleased with this workout. I havent done anything fast like this the entire year. I consider everything from now through July as a sort of recovery in either case. I am only going to do one, maybe 2 hard effort workouts each week in order to get my legs back under me and work on my breathing. I am feeling good.
7.7 For the next three days, I am in Meredith--lots of hills and mountain here.
Early PM 3.5 miles easy. Late PM 3 miles easy with my sons.
6.5 miles total
7.8 5 miles AM Easy (39 minutes)--lots of mountains. 6 miles PM 41 minutes--decent effort--lots of ups and downs.
11 miles total.
7.9 3 miles AM easy. 10 miles PM Hard in 62:53. I threw in some quarter miles here and there in under 75 and followed by 90 second 400's. This was very intense, because there were some half mile stretches and more that went completely straight up. This was a hard tempo run--mile 7 was fairly flat and I busted a 5:35. Around a track or on a flat surface, this would have easily been under 60 minutes.
13 miles total.
7.10 Back home and ran 7.5 easy miles--about 56 minutes.
61 miles for the week with 2 pretty good workouts and lots of hills. I actually feel slightly disinterested in how all this might be helping me improve, but I'll keep plugging away and enjoy most of my runs.
7.5 9 miles (65 minutes) I am still taking it slow.
7.6 10 miles total. 3.5 miles warm up. Then 2 by 400's, 2 by 200's, 1 by 800, 2 by 200's. All full recovery with 800 recovery after the second 200. 3 miles cool down. It was hot out there, but the goal was to go pretty fast--much faster than my 5k pace. IN parenthesis is my recovery time.
65.14 (1:59:33), 66.95 (2:01:89), 30.73 (1:04.20), 30.98 (4:11), 2:27:72 (4:28:16), 30:14 (1:04), 31.00 (3 miles cool down).
All in all, In am pleased with this workout. I havent done anything fast like this the entire year. I consider everything from now through July as a sort of recovery in either case. I am only going to do one, maybe 2 hard effort workouts each week in order to get my legs back under me and work on my breathing. I am feeling good.
7.7 For the next three days, I am in Meredith--lots of hills and mountain here.
Early PM 3.5 miles easy. Late PM 3 miles easy with my sons.
6.5 miles total
7.8 5 miles AM Easy (39 minutes)--lots of mountains. 6 miles PM 41 minutes--decent effort--lots of ups and downs.
11 miles total.
7.9 3 miles AM easy. 10 miles PM Hard in 62:53. I threw in some quarter miles here and there in under 75 and followed by 90 second 400's. This was very intense, because there were some half mile stretches and more that went completely straight up. This was a hard tempo run--mile 7 was fairly flat and I busted a 5:35. Around a track or on a flat surface, this would have easily been under 60 minutes.
13 miles total.
7.10 Back home and ran 7.5 easy miles--about 56 minutes.
61 miles for the week with 2 pretty good workouts and lots of hills. I actually feel slightly disinterested in how all this might be helping me improve, but I'll keep plugging away and enjoy most of my runs.
Tuesday, June 28, 2011
6.27-7.3
6.27 9.6 miles in about 59 minutes (6:08 pace) I ran from work up to Rye along Ocean Avenue and ran along the ocean and then doubled back and ran back to SMHC. I did not wear a watch and ran at a comfortably hard pace. I started out slower and picked it up, but am unsure of my pacing throughout. The only reason I even know it was 59 minutes is because of the time on my cell phone when I got back.
http://www.gmap-pedometer.com/?r=4608418
6.28 11.4 miles (73 minutes) I ran around New Castle and felt pretty good.
6.29 3 miles on trails with Dan and Al. We then did 10 by 400's at between 70 and 75 with 1000 meter recoveries in about 3:45 (6 minute pace). Al stopped at about 5 miles, which we did on the roads. The next 4 miles were done on the track where I had to let Dan go. I was able to muster 80 second fast 400's and my 1000 meter recoveries were around 3:50 (6:05 to 6:06 pace). 9 miles in 51 minutes. 1.5 mile cool down.
13.5 miles total.
This was a very hard workout for me, but awesome. Dan and Al really know a lot about running, so this was an educational lesson for me. Halfway through, I didnt think I was going to be able to finish, but I stuck it out. My breathing is pretty erratic, so Im going to look at trying to control my breathing more. I also realized I am probably putting in too many hard efforts each week. I dont need to be flying around New Castle everyday at low 6 minute pace on my RECOVERY days--it is absurd. I am clearly still a work in progress!
6.30 8.5 miles slow and easy (8 minute pace). It took every ounce of restraint to not go faster, but it is apparent I am overtraining on my supposed easy days. I expect to see big improvements in the next month.
7.1 5.5 miles EASY AM (Over 8 minute pace per mile). 8.5 miles easy PM. 14 miles total for the day. Great day of running and great weather!
7.2 7 miles AM EASY (51 minutes). 2 mile hike with my boys in early afternoon at Bear Brook State Park. 6 Miles after I got home and sun was going down EASY (46 minutes). I am actively working on my breathing and am surprised how with someconcentration I can control my breathing much better than I would have previusly thought possible.
13 miles total for the day.
7.3 7.5 miles AM (53 minutes). 7.5 miles PM (58:40)
15 miles total for the day.
Solid week and I mad a point to work on my breathing after Wednesday and not go fast at all. Solid mileage week and a new appreciation for not racing every day. Im going to stick to 2 hard efforts maximum a week and stay away from running in the low 6's for pace for no reason and on days when I am supposed to be recovering.
85 miles total for the week.
http://www.gmap-pedometer.com/?r=4608418
6.28 11.4 miles (73 minutes) I ran around New Castle and felt pretty good.
6.29 3 miles on trails with Dan and Al. We then did 10 by 400's at between 70 and 75 with 1000 meter recoveries in about 3:45 (6 minute pace). Al stopped at about 5 miles, which we did on the roads. The next 4 miles were done on the track where I had to let Dan go. I was able to muster 80 second fast 400's and my 1000 meter recoveries were around 3:50 (6:05 to 6:06 pace). 9 miles in 51 minutes. 1.5 mile cool down.
13.5 miles total.
This was a very hard workout for me, but awesome. Dan and Al really know a lot about running, so this was an educational lesson for me. Halfway through, I didnt think I was going to be able to finish, but I stuck it out. My breathing is pretty erratic, so Im going to look at trying to control my breathing more. I also realized I am probably putting in too many hard efforts each week. I dont need to be flying around New Castle everyday at low 6 minute pace on my RECOVERY days--it is absurd. I am clearly still a work in progress!
6.30 8.5 miles slow and easy (8 minute pace). It took every ounce of restraint to not go faster, but it is apparent I am overtraining on my supposed easy days. I expect to see big improvements in the next month.
7.1 5.5 miles EASY AM (Over 8 minute pace per mile). 8.5 miles easy PM. 14 miles total for the day. Great day of running and great weather!
7.2 7 miles AM EASY (51 minutes). 2 mile hike with my boys in early afternoon at Bear Brook State Park. 6 Miles after I got home and sun was going down EASY (46 minutes). I am actively working on my breathing and am surprised how with someconcentration I can control my breathing much better than I would have previusly thought possible.
13 miles total for the day.
7.3 7.5 miles AM (53 minutes). 7.5 miles PM (58:40)
15 miles total for the day.
Solid week and I mad a point to work on my breathing after Wednesday and not go fast at all. Solid mileage week and a new appreciation for not racing every day. Im going to stick to 2 hard efforts maximum a week and stay away from running in the low 6's for pace for no reason and on days when I am supposed to be recovering.
85 miles total for the week.
Tuesday, June 21, 2011
6.20-6.26
6.20 I went running around New Castle and took every side road I could. I did not pay attention to my watch at all until the very end to see how far I had ran and ran at a pace that felt comfortable.
10 miles (66 minutes).
6.21 5 miles easy early PM (38 minutes). 4 miles late PM (29 minutes)
9 miles total.
I finally feel completely normal. My legs had strength today. And it just occured to me that after my 10k race I probably should not have tried to complete 2 hard track workouts last week. Gosh--I really dont think sometimes.
6.22 2.25 mile warm up at PHS track. Lightly raining. Then I did 2 by 2800m's and 1 by 2400m with 400 recovery jogs. My goal was 5:15 pace, which is about 9:12 for the 2800 meters and 7:53 for the 2400m.
My splits were 9:13, 400 recovery jog in 1:58; 9:11, 400 recovery jog in 1:59; 7:56. 2.25 mile cool down.
10 miles total. I am very satisfied with this workout. I did 2 by 2400 meter repeats 2 weeks ago and averaged 5:15 pace and I did the same thing today with 2 more miles of running. I focused today on trying to stay relaxed and keep my splits even. I am fascinated by how little recovery I am able to handle. I believe this will eventually pay huge dividends for me.
6.23 5 miles easy (39 minutes).
6.24 OFF I went to the York Zoo with my boys and probably walked about 4 miles.
6.25 Strawberry Run 5 Miler. 1.5 mile warm up. Race in 26:33 (2nd place) 1.5 mile cool down. I was by myself for the whole race and went out too fast in 5:02. The winner, Jesse Young, went out in 4:52 and just rocked it. I think the course is hilly and ended up 2:05 faster than last year. I am pleased. 8 miles total. My son ran a 36:25!
7 miles PM in 47 minutes.
6.26 11 miles in 82 minutes.
60 miles for the week
10 miles (66 minutes).
6.21 5 miles easy early PM (38 minutes). 4 miles late PM (29 minutes)
9 miles total.
I finally feel completely normal. My legs had strength today. And it just occured to me that after my 10k race I probably should not have tried to complete 2 hard track workouts last week. Gosh--I really dont think sometimes.
6.22 2.25 mile warm up at PHS track. Lightly raining. Then I did 2 by 2800m's and 1 by 2400m with 400 recovery jogs. My goal was 5:15 pace, which is about 9:12 for the 2800 meters and 7:53 for the 2400m.
My splits were 9:13, 400 recovery jog in 1:58; 9:11, 400 recovery jog in 1:59; 7:56. 2.25 mile cool down.
10 miles total. I am very satisfied with this workout. I did 2 by 2400 meter repeats 2 weeks ago and averaged 5:15 pace and I did the same thing today with 2 more miles of running. I focused today on trying to stay relaxed and keep my splits even. I am fascinated by how little recovery I am able to handle. I believe this will eventually pay huge dividends for me.
6.23 5 miles easy (39 minutes).
6.24 OFF I went to the York Zoo with my boys and probably walked about 4 miles.
6.25 Strawberry Run 5 Miler. 1.5 mile warm up. Race in 26:33 (2nd place) 1.5 mile cool down. I was by myself for the whole race and went out too fast in 5:02. The winner, Jesse Young, went out in 4:52 and just rocked it. I think the course is hilly and ended up 2:05 faster than last year. I am pleased. 8 miles total. My son ran a 36:25!
7 miles PM in 47 minutes.
6.26 11 miles in 82 minutes.
60 miles for the week
Tuesday, June 14, 2011
6.13-6.19
6.13 OFF I had a slight migraine today and felt crummy overall, so I made the difficult decision to take the day off.
6.14 Apparently, I have more than a migraine and had a fever today, but felt compelled to run. I gutted this one out even though I had no energy.
2 mile warm up. 4 by 1600m with 200m recovery (average of 62 seconds). 5:12, 5:15, 5:13, 5:15. 1.35 mile cool down. 7.85 total miles.
I think this is actually a decent workout given how I felt and the short rest. I have never done mile repeats with only 200 meter recovery jogs. My goal was 5:15, so I think this was pretty decent. I was originally hoping to do 5 repeats, but was smart enough to know when to quit after the 4th one based on how I felt (terrible stomach ache and diahrrea).
6.15 7.5 miles in 56:20. I still feel awful and have a terribly upset stomach--total bummer for training purposes.
6.16 I have had diarhhea all week--this is terrible.
I struggled through another track workout today in the heat and really am way off physically, but the effort was solid if not the splits.
2 miles warm up. 400,800,1200,1600 with 200m recovery jogs. 3 minutes rest to get water. 4 by 200's with 200m recovery jogs. 71, 2:33. 3:54, 5:21. 34,33,33,32. 1 mile cool down.
I was wiped and just dont feel good at all with my stomach problems.
7 miles total.
6.17 3.65 miles easy AM. I feel slightly better today, but still terribly dehydrated.--UGH!
8.4 miles early PM in 57:45 with Fergus Cullen (great guy).
3.95 miles early evening.
16 miles total.
6.18 I finally feel fairly normal.
5.65 miles in 35:26 (6:16 pace). First half mile in 3:40. I then picked it up and ran around street of downtown Dover while waiting for Duncan's championship baseball game (they lost). Next 3 miles in 19 minutes. Last 2.15 at a faster pace, but still controlled in 12:46. I felt more like myself today. Honestly, I have felt very physically not myself with my stomach bug. I just wanted to go at a harder, but still relaxed pace for this morning's run and see how I felt. I didnt realize just how slow I felt all week until today.
6.19 2 mile warm up. 5k Margarita father day race--16:26 (2nd place) 2 mile cool down. 7 miles total.
After 5 days of diahreaa and not feeling well this week, I had absolutely nothing in my legs today--nothing. I actually almost quit halfway through, because I felt so putrid. Anyhow, I finished it, but had no business trying to race after being sick nearly the entire week and living in the bathroom.
5 mile PM in 35:47.
12 miles for the day.
56 miles total for the week.
6.14 Apparently, I have more than a migraine and had a fever today, but felt compelled to run. I gutted this one out even though I had no energy.
2 mile warm up. 4 by 1600m with 200m recovery (average of 62 seconds). 5:12, 5:15, 5:13, 5:15. 1.35 mile cool down. 7.85 total miles.
I think this is actually a decent workout given how I felt and the short rest. I have never done mile repeats with only 200 meter recovery jogs. My goal was 5:15, so I think this was pretty decent. I was originally hoping to do 5 repeats, but was smart enough to know when to quit after the 4th one based on how I felt (terrible stomach ache and diahrrea).
6.15 7.5 miles in 56:20. I still feel awful and have a terribly upset stomach--total bummer for training purposes.
6.16 I have had diarhhea all week--this is terrible.
I struggled through another track workout today in the heat and really am way off physically, but the effort was solid if not the splits.
2 miles warm up. 400,800,1200,1600 with 200m recovery jogs. 3 minutes rest to get water. 4 by 200's with 200m recovery jogs. 71, 2:33. 3:54, 5:21. 34,33,33,32. 1 mile cool down.
I was wiped and just dont feel good at all with my stomach problems.
7 miles total.
6.17 3.65 miles easy AM. I feel slightly better today, but still terribly dehydrated.--UGH!
8.4 miles early PM in 57:45 with Fergus Cullen (great guy).
3.95 miles early evening.
16 miles total.
6.18 I finally feel fairly normal.
5.65 miles in 35:26 (6:16 pace). First half mile in 3:40. I then picked it up and ran around street of downtown Dover while waiting for Duncan's championship baseball game (they lost). Next 3 miles in 19 minutes. Last 2.15 at a faster pace, but still controlled in 12:46. I felt more like myself today. Honestly, I have felt very physically not myself with my stomach bug. I just wanted to go at a harder, but still relaxed pace for this morning's run and see how I felt. I didnt realize just how slow I felt all week until today.
6.19 2 mile warm up. 5k Margarita father day race--16:26 (2nd place) 2 mile cool down. 7 miles total.
After 5 days of diahreaa and not feeling well this week, I had absolutely nothing in my legs today--nothing. I actually almost quit halfway through, because I felt so putrid. Anyhow, I finished it, but had no business trying to race after being sick nearly the entire week and living in the bathroom.
5 mile PM in 35:47.
12 miles for the day.
56 miles total for the week.
Monday, June 6, 2011
6.6-6.12
6.6 First, I would advise anyone against eating 4 pieces of pizza before running--bad idea.
Anyhow, I ate pizza and then decided to get through a track workout after a tough week last week I did 2 by 2400's at goal 10k pace with a 400 meter recovery followed by 4 by 200's with a 200m jogging recovery.
2 mile warm up, then 2400 in 7:50 (5:13 pace); 400m jogging recovery in 1:49; 2400 in 7:55 (5:17 pace); 400m recovery in 2:00; 4 by 200's in 29,30,30,30. 1.5 miles cool-down.
8 miles total. I felt okay here--not a maximum effort but a strong one and the 200's were painful.
Easy day tomorrow, then a sharp little workout planned for Wednesday, then 2 easy days leading up to Market Square 10k. Solid 8-day stretch of workouts since a pretty subpar redhook 5k. That redhook race really doesnt sit well with me. Anyhow--I dont want to beat a dead horse.
6.7 5.25 miles easy. First low mileage day in well over a week. My son did a great track workout today again.
6.8 2 miles warm up. 4 by 1200's at a comfortably hard pace with 200 meter jogging recovery. 3:52, 3:52, 3:53, 3:51. Recoveries averaged 63 seconds. 1.75 miles cool down.
7.25 miles total. Next two days will be easy. Ill probably get to Portsmouth at 6am tomorrow and jog the MSD 10k course. I have approached this 10k very different ly than other races since I havent tapered at all. Im interested to see how I run on Saturday. Physcially, I know I am ready for a great day, but mentally I tend to psyche myself out--we will see, but I plan on going out hard and not backing off like I did at redhook.
6.9.11 6.5 miles running the MSD 10K course. Interesting course and goes over many of the roads I run everyday, but also several I never run.
6.10 5 miles easy
6.11 1.4 mile warmup, including strides. 10k in 33:08. 1.1 mile cool down. 8.7 miles total.
I am very pleased with this race result. I started out strong, but relaxed and actually was leading a pack of us for the first half mile or so, but I was simply waiting for the guys I knew were better to go ahead of me. When they did, I tucked behind them and held on for a while, which was exciting. I lost touch with the 3 top guys after about 2 miles and lost the 4th place guy at around 3 miles, but I kept him close enough to key off of him. I ran my last .2 in 58 seconds, so I had a great kick and overall I am pleased. Two 16:34 5k's back to back is exciting when last July I ran a 17:07 5K and felt like I was going to die!
For whatever reason, I enjoyed running the 10k distance. It didnt seem as frenetic and I was able to run in a rhythm. I also did not psyched myself out for a change.
Hats off to Bob Wiles, Jim, and Nick who all ran great. Im glad we have such great runners in the area, because it gives me something to shoot for.
5.3 miles PM (38 minutes)
14 miles total for the day
6.12 10 miles in 73:47.
56 miles for the week
All in all a great week. I finally ran a race that I felt approximated where I am at in training and will keep working hard.
Anyhow, I ate pizza and then decided to get through a track workout after a tough week last week I did 2 by 2400's at goal 10k pace with a 400 meter recovery followed by 4 by 200's with a 200m jogging recovery.
2 mile warm up, then 2400 in 7:50 (5:13 pace); 400m jogging recovery in 1:49; 2400 in 7:55 (5:17 pace); 400m recovery in 2:00; 4 by 200's in 29,30,30,30. 1.5 miles cool-down.
8 miles total. I felt okay here--not a maximum effort but a strong one and the 200's were painful.
Easy day tomorrow, then a sharp little workout planned for Wednesday, then 2 easy days leading up to Market Square 10k. Solid 8-day stretch of workouts since a pretty subpar redhook 5k. That redhook race really doesnt sit well with me. Anyhow--I dont want to beat a dead horse.
6.7 5.25 miles easy. First low mileage day in well over a week. My son did a great track workout today again.
6.8 2 miles warm up. 4 by 1200's at a comfortably hard pace with 200 meter jogging recovery. 3:52, 3:52, 3:53, 3:51. Recoveries averaged 63 seconds. 1.75 miles cool down.
7.25 miles total. Next two days will be easy. Ill probably get to Portsmouth at 6am tomorrow and jog the MSD 10k course. I have approached this 10k very different ly than other races since I havent tapered at all. Im interested to see how I run on Saturday. Physcially, I know I am ready for a great day, but mentally I tend to psyche myself out--we will see, but I plan on going out hard and not backing off like I did at redhook.
6.9.11 6.5 miles running the MSD 10K course. Interesting course and goes over many of the roads I run everyday, but also several I never run.
6.10 5 miles easy
6.11 1.4 mile warmup, including strides. 10k in 33:08. 1.1 mile cool down. 8.7 miles total.
I am very pleased with this race result. I started out strong, but relaxed and actually was leading a pack of us for the first half mile or so, but I was simply waiting for the guys I knew were better to go ahead of me. When they did, I tucked behind them and held on for a while, which was exciting. I lost touch with the 3 top guys after about 2 miles and lost the 4th place guy at around 3 miles, but I kept him close enough to key off of him. I ran my last .2 in 58 seconds, so I had a great kick and overall I am pleased. Two 16:34 5k's back to back is exciting when last July I ran a 17:07 5K and felt like I was going to die!
For whatever reason, I enjoyed running the 10k distance. It didnt seem as frenetic and I was able to run in a rhythm. I also did not psyched myself out for a change.
Hats off to Bob Wiles, Jim, and Nick who all ran great. Im glad we have such great runners in the area, because it gives me something to shoot for.
5.3 miles PM (38 minutes)
14 miles total for the day
6.12 10 miles in 73:47.
56 miles for the week
All in all a great week. I finally ran a race that I felt approximated where I am at in training and will keep working hard.
Monday, May 30, 2011
5.30-6.5
5.30 7.5 miles AM in 51:40. 8.5 miles PM in 54:42 (6:26 pace)
16 miles total.
I realized today that I have maybe backed off the mileage a little too much and emphasized track workouts over some longer, harder runs. I dont know--Im just going to go with my gut and keep grinding it out. I know I am way better than my races are indicating so I am just going to "keep the faith" and just train hard and smart.
5.31 9 miles total 2 mile warm up. I then did a 400/800/2400/800/400 superset with a goal pace of 71/76,76/80,80,80,80,80,80/76,76/71.
I ended up doing 69/76,77/80,80,79,80,81,81/79,80/76. 3 miles in 15:38. 4 mile cool down.
I am very, very satisfied with this workout. I could not go faster really for those last 3 laps, but I also did not fall apart and felt like I could have kept going at an 80 second clip for a while. My fastest 3 mile workout on a track was previously 16:27 this year, so I am again satisfied.
I have logged 39.5 miles the past 3 days.
6.1.11 National Running Day. I headed out from work and impulsively decided to do a harder run than I had expected. I ended up running 10 miles in 61:32 with the first 8 miles in 47:54. I was tired from the last few days of running, but wanted to stay under 6 minutes per mile for as long as I felt I could based on how tired I felt initially. The last two miles I did in 13:38 and essentially jogged, but I'm working on speeding up all my runs at this point--even cool downs--as long as they still feel good.
I am loving this week of training. I missed those harder weeks.
6.2 10 miles 68:48.
6.3 3.5 miles AM easy.
9 miles PM. 1 mile warm up. Then a Pyramid with 200m recovery jogs between each rep that averaged 61 seconds. 400,400,800,800,1600,800,800,400,400.
My splits were 75,75,2:32,2:33,5:10,2:34,2:35,74,72. 3 mile cool down.
I was cooked the last 3 reps and had lactic acid build-up everywhere so I gutted those last few out. Not much rest there so I am thinking this was a nice workout. Hard workout week this week.
12.5 miles for the day.
6.4 10 miles (75 minutes).
6.5 5 miles AM easy. 5 Miles PM easy. 10 miles total.
77.5 miles for the week. Excellent week with several intense workouts.
16 miles total.
I realized today that I have maybe backed off the mileage a little too much and emphasized track workouts over some longer, harder runs. I dont know--Im just going to go with my gut and keep grinding it out. I know I am way better than my races are indicating so I am just going to "keep the faith" and just train hard and smart.
5.31 9 miles total 2 mile warm up. I then did a 400/800/2400/800/400 superset with a goal pace of 71/76,76/80,80,80,80,80,80/76,76/71.
I ended up doing 69/76,77/80,80,79,80,81,81/79,80/76. 3 miles in 15:38. 4 mile cool down.
I am very, very satisfied with this workout. I could not go faster really for those last 3 laps, but I also did not fall apart and felt like I could have kept going at an 80 second clip for a while. My fastest 3 mile workout on a track was previously 16:27 this year, so I am again satisfied.
I have logged 39.5 miles the past 3 days.
6.1.11 National Running Day. I headed out from work and impulsively decided to do a harder run than I had expected. I ended up running 10 miles in 61:32 with the first 8 miles in 47:54. I was tired from the last few days of running, but wanted to stay under 6 minutes per mile for as long as I felt I could based on how tired I felt initially. The last two miles I did in 13:38 and essentially jogged, but I'm working on speeding up all my runs at this point--even cool downs--as long as they still feel good.
I am loving this week of training. I missed those harder weeks.
6.2 10 miles 68:48.
6.3 3.5 miles AM easy.
9 miles PM. 1 mile warm up. Then a Pyramid with 200m recovery jogs between each rep that averaged 61 seconds. 400,400,800,800,1600,800,800,400,400.
My splits were 75,75,2:32,2:33,5:10,2:34,2:35,74,72. 3 mile cool down.
I was cooked the last 3 reps and had lactic acid build-up everywhere so I gutted those last few out. Not much rest there so I am thinking this was a nice workout. Hard workout week this week.
12.5 miles for the day.
6.4 10 miles (75 minutes).
6.5 5 miles AM easy. 5 Miles PM easy. 10 miles total.
77.5 miles for the week. Excellent week with several intense workouts.
Wednesday, May 25, 2011
5.23-5.29
5.23 OFF
5.24 7 miles with 5 strides (46:48)
5.25 Great workout tonight. I ran to PHS only to discover a track meet so I had to run back to work. 4.5 miles easy. I then drove to the cinder track at Woodman Park in Dover and warmed up .5 mile and did 12 by 400's with about 110 meter recovery jogs (average of 33 seconds).
I was shooting for 75 seconds but ended up going faster. I never looked at my watch whie running--I just wanted to go at a comfortably fast pace. My splits were 72.04, 71.2, 73.9, 72.6, 74.07, 75.9, 73.6, 73.3, 75.07, 72.1, 71.6, 72.6. 3.75 miles of running in 21 minutes even. 1.25 cool down.
10 miles total.
I really wanted to just average 75, but the pacing I went at was not over the top. It felt pretty smooth and so I went with it.
5.26 9.5 miles (71:34) I ended up on some trails in dover and got lost! I ran about 1.5 miles more than I wanted. I felt pretty good, but my legs were a little rubbery towards the end. I plan on taking it very easy the next 2 days.
5.27 2 miles easy
5.28 3 miles easy with 4 strides at about 80 percent of top speed.
5.29 2 miles warm up. 5k in 16:12. 1 mile cool down. 6 miles total.
8.5 miles PM in 60:29
46 miles total
5.24 7 miles with 5 strides (46:48)
5.25 Great workout tonight. I ran to PHS only to discover a track meet so I had to run back to work. 4.5 miles easy. I then drove to the cinder track at Woodman Park in Dover and warmed up .5 mile and did 12 by 400's with about 110 meter recovery jogs (average of 33 seconds).
I was shooting for 75 seconds but ended up going faster. I never looked at my watch whie running--I just wanted to go at a comfortably fast pace. My splits were 72.04, 71.2, 73.9, 72.6, 74.07, 75.9, 73.6, 73.3, 75.07, 72.1, 71.6, 72.6. 3.75 miles of running in 21 minutes even. 1.25 cool down.
10 miles total.
I really wanted to just average 75, but the pacing I went at was not over the top. It felt pretty smooth and so I went with it.
5.26 9.5 miles (71:34) I ended up on some trails in dover and got lost! I ran about 1.5 miles more than I wanted. I felt pretty good, but my legs were a little rubbery towards the end. I plan on taking it very easy the next 2 days.
5.27 2 miles easy
5.28 3 miles easy with 4 strides at about 80 percent of top speed.
5.29 2 miles warm up. 5k in 16:12. 1 mile cool down. 6 miles total.
8.5 miles PM in 60:29
46 miles total
Monday, May 16, 2011
5.16-5.22
5.16 3 miles AM easy. 5 Miles PM easy with first 2 miles with my oldest son, Gustave.
8 miles total for the day.
5.17 OFF My left calf was totally locked up all day.
5.18 1.5 mile warm up. 5 by 1 mile with 400m recovery jog (2 minutes). I did this on the track--no more treadmill running for me until next winter--It messes with my head.
Splits were 5:07, 5:09, 5:08, 5:10, 5:10. 6 miles total, including recovery in 33:43 (5:37 pace). 1.5 miles cool down.
Im very satisfied with this workout. My goal was to average about 5:10, so I was under my goal. In cutting down my mileage these last few weeks, Im slowly starting to feel much, much stronger. I cant wait for Redhook. With the exception of maybe the last repeat, these mile repeats were not completely killing me. I felt good.
9 miles total for the day.
5.19 7.25 miles in roughly 53 minutes. I ran with my son for a lot of it who did a track workout and tempo run on the way to the track.
5.20 8.75 miles with 5 strides (59:37)
5.21 AM 1 mile warm up and then 2 by 2800meter supersets. Goal was 1st 400 in 75, next 800 in 2:30, last mile in 5:20 for a time of 9:00. 800 meter recovery jog between each set (I did my 800 in 3:54).
Splits for set one were 69,77,76,82,81,81,77 for a time of 9:02. Second set was 71,77,77,84,84,84,74 for a time of 9:10. 2 miles cool down. I messed up with the last set in terms of pacing in the final mile, but Im still pleased. 4 miles of total work, including recovery, in 22:06.
I did the same workout back in August and went 9:33, 9:17, so the first set in particular was way faster. All in all, I am pleased and believe I am ready to smash my all time PR from 1990 of 15:47. I think my second set I just messed up with my pacing. I left a little too much in the tank to be able to bust a 34 in that last 200.
For the record, in my first set I went out in 31 for my first 200. I'm starting to develop some serious speed--at least for me!
7 miles total.
5 miles PM Easy (36:10) I did it around the track while Gustave did a track workout. He did 2 by 800s with 1 minute rest at 3:20, 3:18, then rested 3 minutes and did 2 by 400's with 1 minutes rest at 90, 88.
12 miles for the day.
5.22 5 miles easy on Redhook course with my son.
50 miles for the week.
8 miles total for the day.
5.17 OFF My left calf was totally locked up all day.
5.18 1.5 mile warm up. 5 by 1 mile with 400m recovery jog (2 minutes). I did this on the track--no more treadmill running for me until next winter--It messes with my head.
Splits were 5:07, 5:09, 5:08, 5:10, 5:10. 6 miles total, including recovery in 33:43 (5:37 pace). 1.5 miles cool down.
Im very satisfied with this workout. My goal was to average about 5:10, so I was under my goal. In cutting down my mileage these last few weeks, Im slowly starting to feel much, much stronger. I cant wait for Redhook. With the exception of maybe the last repeat, these mile repeats were not completely killing me. I felt good.
9 miles total for the day.
5.19 7.25 miles in roughly 53 minutes. I ran with my son for a lot of it who did a track workout and tempo run on the way to the track.
5.20 8.75 miles with 5 strides (59:37)
5.21 AM 1 mile warm up and then 2 by 2800meter supersets. Goal was 1st 400 in 75, next 800 in 2:30, last mile in 5:20 for a time of 9:00. 800 meter recovery jog between each set (I did my 800 in 3:54).
Splits for set one were 69,77,76,82,81,81,77 for a time of 9:02. Second set was 71,77,77,84,84,84,74 for a time of 9:10. 2 miles cool down. I messed up with the last set in terms of pacing in the final mile, but Im still pleased. 4 miles of total work, including recovery, in 22:06.
I did the same workout back in August and went 9:33, 9:17, so the first set in particular was way faster. All in all, I am pleased and believe I am ready to smash my all time PR from 1990 of 15:47. I think my second set I just messed up with my pacing. I left a little too much in the tank to be able to bust a 34 in that last 200.
For the record, in my first set I went out in 31 for my first 200. I'm starting to develop some serious speed--at least for me!
7 miles total.
5 miles PM Easy (36:10) I did it around the track while Gustave did a track workout. He did 2 by 800s with 1 minute rest at 3:20, 3:18, then rested 3 minutes and did 2 by 400's with 1 minutes rest at 90, 88.
12 miles for the day.
5.22 5 miles easy on Redhook course with my son.
50 miles for the week.
Tuesday, May 10, 2011
5.9-5.15
5.9 6 miles around new castle in 44 minutes.
5.10 OFF
5.11 8 miles easy in 57:30
5.12 2.5 miles warm up outside. Then 2 sets of 4 by 600's with 200m (60-65 seconds) recovery jog; 600m jog between each set. Splits were 1:45, 1:46, 1:47, 1:48 for set 1. Set 2 was 1:48, 1:50, 1:50, 1:51. 4.25 miles of work including all recovery jogs in 24:59. 3 miles cool down.
Im pleased with this work-out, because it was on the track and not on the treadmill and I averaged about 72 second per 400 pace. My second set was slower, but 1:45 was just too fast anyhow.
9.75 Miles total for the day.
5.13 13.25 miles around the backroads of Dover (94 minutes).
I didnt mean to run so long, but Duncan's baseball practice kept going, so I decided to run for his entire practice. I'll be taking it easier tomorrow.
5.14 Im up north in NH for a wedding. 4 miles am easy before leaving for wedding. 6 miles pm in 37:55 with eight one minute strides. 1st three miles in 20:02 and then the last three in 17:53. Im working on form, pacing, etc. I felt good.
5.15 I had basically no time to run today so I snuck in a quick tempo run around a track up north in NH. 1/2 mile warm up and cool down. 3 mile tempo in 16:28. Splits were 5:35, 5:30, 5:23. I could have gone longer, but was risking being late for a family function.
51 miles total Decent week of training.
5.10 OFF
5.11 8 miles easy in 57:30
5.12 2.5 miles warm up outside. Then 2 sets of 4 by 600's with 200m (60-65 seconds) recovery jog; 600m jog between each set. Splits were 1:45, 1:46, 1:47, 1:48 for set 1. Set 2 was 1:48, 1:50, 1:50, 1:51. 4.25 miles of work including all recovery jogs in 24:59. 3 miles cool down.
Im pleased with this work-out, because it was on the track and not on the treadmill and I averaged about 72 second per 400 pace. My second set was slower, but 1:45 was just too fast anyhow.
9.75 Miles total for the day.
5.13 13.25 miles around the backroads of Dover (94 minutes).
I didnt mean to run so long, but Duncan's baseball practice kept going, so I decided to run for his entire practice. I'll be taking it easier tomorrow.
5.14 Im up north in NH for a wedding. 4 miles am easy before leaving for wedding. 6 miles pm in 37:55 with eight one minute strides. 1st three miles in 20:02 and then the last three in 17:53. Im working on form, pacing, etc. I felt good.
5.15 I had basically no time to run today so I snuck in a quick tempo run around a track up north in NH. 1/2 mile warm up and cool down. 3 mile tempo in 16:28. Splits were 5:35, 5:30, 5:23. I could have gone longer, but was risking being late for a family function.
51 miles total Decent week of training.
Tuesday, May 3, 2011
5.2-5.8
5.2 4 miles easy.
5.3 Very Short workout--I had to get my kids. Track workout. 1 mile warm up. 4 by 400's with about 60 meter recovery jog (25 seconds rest); 400m recovery jog; then 4 by 200's with about 60 meter recovery jog (25 seconds rest. .85 cool down. 4 miles total. 66, 71, 69, 71; 33,33,33,33.
Short decent workout. Very short rest. I dont know--Im tapering this week and recovering.
5.4 7 miles outside in 52 minutes.
For the first time in weeks, I've actually cut down the miles and NOT raced on my supposed easy days. I feel good.
5.5 4 miles outside in 29:53 with 6 100m strides.
5.6 3 miles easy outside.
5.7 2 mile warm-up. Children's Museum 5k in 16:10 (3rd place). 2 mile cool down. I was so nervous for this race I couldnt believe it. I was in the mix with Jim Johnson, the winner, and was actually leading him for the first 1.5 miles, so I know I am in his league, but simply dont have the right mindset.
He spoke to me afterwards and he gave me great pointers about training and look at racing differently. He is a great guy and I appreciate meeting him. He is a great runner, too, so it is exciting to think I can push him a bit.
5.8 1 mile warm up. 16:05 Mom's on the Run 5k (1st place). 1 mile cool down. I think my time really was 16:03, but everyone's time was off by 2 seconds--weird. Anyhow, I ran alone for this race and I am very happy with the results. I definitely felt a little beat from yesterday, but I took Jim Johnson's advice and just did my best. Even though I was only 5 seconds or so faster than yesterday, I gained tons of confidence, because I did so on heavy legs whereas yesterday I was rested. Tomorrow starts a whole new style of training that will be better geared toward what's best for me. I'm also going to stop obsessing about racing. It isn't healthy and today proved I dont need to do it. I ran alone and tired from yesterday and ran faster--enough said pretty much.
3 mile pm--easy.
37 miles for the week with two nice 5k's
5.3 Very Short workout--I had to get my kids. Track workout. 1 mile warm up. 4 by 400's with about 60 meter recovery jog (25 seconds rest); 400m recovery jog; then 4 by 200's with about 60 meter recovery jog (25 seconds rest. .85 cool down. 4 miles total. 66, 71, 69, 71; 33,33,33,33.
Short decent workout. Very short rest. I dont know--Im tapering this week and recovering.
5.4 7 miles outside in 52 minutes.
For the first time in weeks, I've actually cut down the miles and NOT raced on my supposed easy days. I feel good.
5.5 4 miles outside in 29:53 with 6 100m strides.
5.6 3 miles easy outside.
5.7 2 mile warm-up. Children's Museum 5k in 16:10 (3rd place). 2 mile cool down. I was so nervous for this race I couldnt believe it. I was in the mix with Jim Johnson, the winner, and was actually leading him for the first 1.5 miles, so I know I am in his league, but simply dont have the right mindset.
He spoke to me afterwards and he gave me great pointers about training and look at racing differently. He is a great guy and I appreciate meeting him. He is a great runner, too, so it is exciting to think I can push him a bit.
5.8 1 mile warm up. 16:05 Mom's on the Run 5k (1st place). 1 mile cool down. I think my time really was 16:03, but everyone's time was off by 2 seconds--weird. Anyhow, I ran alone for this race and I am very happy with the results. I definitely felt a little beat from yesterday, but I took Jim Johnson's advice and just did my best. Even though I was only 5 seconds or so faster than yesterday, I gained tons of confidence, because I did so on heavy legs whereas yesterday I was rested. Tomorrow starts a whole new style of training that will be better geared toward what's best for me. I'm also going to stop obsessing about racing. It isn't healthy and today proved I dont need to do it. I ran alone and tired from yesterday and ran faster--enough said pretty much.
3 mile pm--easy.
37 miles for the week with two nice 5k's
Tuesday, April 26, 2011
4.25-5.1
4.25 First, I want to say that my endurance is not exactly where I want it to be! I planned on doing a 6 mile tempo tonight and wanted to average the equivalent of maybe 5:18 a mile, but I ended up just doing a 5 mile tempo run in 27:10 on the treadmill at 2% incline for an equivalent track time of 26:45. 2 mile warm up and 2 mile cool down.
I think I started out too fast. I'll keep plugging away. My problem is I am trying to do what Mr. Wiles does and I am not quite there yet--lol. I'll keep working. The ffort was there last night--that is for sure.
4.26 6 mile progression run in 37:50 on treadmill at 2% incline. I didnt mean for this to be a progression run but my legs felt awesome and I realized after my fourth mile I was really picking the pace up. Splits were 7:35, 6:28, 6:26, 6:11, 5:55, 5:15. My last mile was the equivalent to a 5:10. All in all, I am pleased because this was not an over the top effort by any means, but it shows me that a 5:10 pace is something I feel semi-comfortable with and will be my goal pace for a 10k this summer. Last year, when I semi-hammered the last mile in anything I was in the upper 5:20's.
4.27 7.5 easy miles in Rye and on trails around Odiorne Point State Park. Very relaxing. I didnt wear a watch and didnt care about the time or pace.
4.28 2 miles warm-up. (2 x mile (5:08, 5:08), 2 x 800 (2:30, 2:29), 4 X 200 (33, 32, 32, 32) 200 jog recovery after miles, 200m jog after 800s, 100m jog after 200's. 2.25 cool down. 8.5 total.
I did this on the track.
4.29 5 miles outside in 35:40. Nice and Easy.
4.30 11 miles outside in 73 minutes. I started out around 7:35 pace and worked my way down. I felt good, although my knee is tweaked a little bit from Thursday night.
5.1 3 miles AM easy in 22:10. 4.75 miles early afternoon with my oldest son in 36:45. He did 4 miles of it with me. 4.25 late afternoon in 31 minutes. All nice and easy runs. 12 miles for the day.
58 miles for the week. Lighter mileage again, but several solid workouts.
I think I started out too fast. I'll keep plugging away. My problem is I am trying to do what Mr. Wiles does and I am not quite there yet--lol. I'll keep working. The ffort was there last night--that is for sure.
4.26 6 mile progression run in 37:50 on treadmill at 2% incline. I didnt mean for this to be a progression run but my legs felt awesome and I realized after my fourth mile I was really picking the pace up. Splits were 7:35, 6:28, 6:26, 6:11, 5:55, 5:15. My last mile was the equivalent to a 5:10. All in all, I am pleased because this was not an over the top effort by any means, but it shows me that a 5:10 pace is something I feel semi-comfortable with and will be my goal pace for a 10k this summer. Last year, when I semi-hammered the last mile in anything I was in the upper 5:20's.
4.27 7.5 easy miles in Rye and on trails around Odiorne Point State Park. Very relaxing. I didnt wear a watch and didnt care about the time or pace.
4.28 2 miles warm-up. (2 x mile (5:08, 5:08), 2 x 800 (2:30, 2:29), 4 X 200 (33, 32, 32, 32) 200 jog recovery after miles, 200m jog after 800s, 100m jog after 200's. 2.25 cool down. 8.5 total.
I did this on the track.
4.29 5 miles outside in 35:40. Nice and Easy.
4.30 11 miles outside in 73 minutes. I started out around 7:35 pace and worked my way down. I felt good, although my knee is tweaked a little bit from Thursday night.
5.1 3 miles AM easy in 22:10. 4.75 miles early afternoon with my oldest son in 36:45. He did 4 miles of it with me. 4.25 late afternoon in 31 minutes. All nice and easy runs. 12 miles for the day.
58 miles for the week. Lighter mileage again, but several solid workouts.
Tuesday, April 19, 2011
4.18-4.24
4.18 I was starting to think maybe I had overtrained to the point where I'd have to take some time off. However, I decided to give it a go at the gym on the good old treadmill. As it turns out, I think I am just psyching myself out and just getting nervous about actually racing again. I need to believe I am ready to tear it up.
1 mile warm up. 5 mile tempo run at 2% incline in 27:14, which equals 26:49 on the track and 5:22 pace. 1 mile cool down. I felt fairly relaxed for this tempo run.
To put this into perspective, I did a 5 mile tempo in February in 27:48 on the treadmill, so this was 34 seconds faster. All in all, I guess I am where I should be. Once thing I will absolutely do from now is is to run slower and less on my recovery days. I'll be looking to reduce my weekly miles from around 80 a week to around 60 or so.
4.19 7 miles on treadmill at 2% incline in 54 minutes. Nice and easy.
4.20 5 miles easy treadmill. I am purposely taking it easier for these slower days and Im feeling stronger because of it.
4.21 10 miles total. This was a brutal workout and I couldnt complete it as I orginally envisioned. The rest was so short and my legs just didnt have the strength--but I think this was a solid effort.
2 miles warm up. Then--on treadmill at 2% incline, I did 3 by 1.5 mile repeats. Times were 7:51, 7:53, 7:53, which equates to 7:43, 7:45, 7:45 and 5:10 pace. 200 recovery jogs for 1 minute after each repeat and then I did 4 by 200's at 4% incline at 12.5 miles per hour. 2.5 mile cool down.
Maybe I bailed too early and should have tried for the final 1.75 mile repeat I wanted to do at the end, but I felt roasted during the last repeat. But--I havent been doing tons of speedwork lately, so this was a nice first step along with the tempo run on monday after feeling last week like I'd have to pack it in for a while due to overtraining. Next week, I will try this workout again and finish it hell or high water.
4.22 13 miles outside in 88:50. I started out at 7:30 pace and worked my way down to around 6:10 at the end with very minimal effort. Nice longer run and felt fine.
4.23 8 miles easy on treadmill at 2% incline in 62:50.
4.24 5 miles easy outside in 35 minutes.
55 miles for the week. Low mileage week, but two solid workouts and a long run so I am happy. It is funny to think 55 miles is a low week whereas at this point last year it would have been record-breaking.
1 mile warm up. 5 mile tempo run at 2% incline in 27:14, which equals 26:49 on the track and 5:22 pace. 1 mile cool down. I felt fairly relaxed for this tempo run.
To put this into perspective, I did a 5 mile tempo in February in 27:48 on the treadmill, so this was 34 seconds faster. All in all, I guess I am where I should be. Once thing I will absolutely do from now is is to run slower and less on my recovery days. I'll be looking to reduce my weekly miles from around 80 a week to around 60 or so.
4.19 7 miles on treadmill at 2% incline in 54 minutes. Nice and easy.
4.20 5 miles easy treadmill. I am purposely taking it easier for these slower days and Im feeling stronger because of it.
4.21 10 miles total. This was a brutal workout and I couldnt complete it as I orginally envisioned. The rest was so short and my legs just didnt have the strength--but I think this was a solid effort.
2 miles warm up. Then--on treadmill at 2% incline, I did 3 by 1.5 mile repeats. Times were 7:51, 7:53, 7:53, which equates to 7:43, 7:45, 7:45 and 5:10 pace. 200 recovery jogs for 1 minute after each repeat and then I did 4 by 200's at 4% incline at 12.5 miles per hour. 2.5 mile cool down.
Maybe I bailed too early and should have tried for the final 1.75 mile repeat I wanted to do at the end, but I felt roasted during the last repeat. But--I havent been doing tons of speedwork lately, so this was a nice first step along with the tempo run on monday after feeling last week like I'd have to pack it in for a while due to overtraining. Next week, I will try this workout again and finish it hell or high water.
4.22 13 miles outside in 88:50. I started out at 7:30 pace and worked my way down to around 6:10 at the end with very minimal effort. Nice longer run and felt fine.
4.23 8 miles easy on treadmill at 2% incline in 62:50.
4.24 5 miles easy outside in 35 minutes.
55 miles for the week. Low mileage week, but two solid workouts and a long run so I am happy. It is funny to think 55 miles is a low week whereas at this point last year it would have been record-breaking.
Monday, April 11, 2011
4.11-4.17
4.11 11.5 miles total outside. First 4.25 miles by myself with a nice effort--splits were 6:37, 6:25, 6:04, 5:39, last 400 in 80--26:05 total. I then rested for a few minutes and ran approximately 7.25 around New Castle in a very easy pace with some people from work.
My legs feel beat from last week, but not horrific. I feel decent all things considered.
4.12 3.5 miles treadmill AM at 2% incline in 27 minutes. 5 miles PM treadmill (2% incline) 37:30.
This was a recovery day. I need to stop going faster toward the end of every run--it is ridiculous so I am pleased I held back today.
4.13 6 miles total. Treadmill at 2% incline. 1.5 mile warm up. Then I did a hodge podge workout--my legs are toast from last week. 2 by 800's, 4 by 400's, 1 by 800, 2 by 400's. 60 seconds rest between each one. Track equivalent times were 2:28, 2:27, 72, 71, 71, 71, 2:27, 72, 71. 1.5 mile cool down.
I felt in control, but my legs were very heavy. No matter what I do this week, I am going to keep the miles down. I have been training very hard and I need to back off mileage-wise.
4.14 10.5 miles nice and easy around New Castle.
4.15 OFF
4.16 4 miles outside in 27:39 (AM). 8 miles outside (PM) in 54:31.
4.17 5 miles AM in 40 minutes. My legs are feeling so much better. I really have torched them the last month. 3 miles outside pm easy.
56.5 miles total for the week. Recovery week all the way.
My legs feel beat from last week, but not horrific. I feel decent all things considered.
4.12 3.5 miles treadmill AM at 2% incline in 27 minutes. 5 miles PM treadmill (2% incline) 37:30.
This was a recovery day. I need to stop going faster toward the end of every run--it is ridiculous so I am pleased I held back today.
4.13 6 miles total. Treadmill at 2% incline. 1.5 mile warm up. Then I did a hodge podge workout--my legs are toast from last week. 2 by 800's, 4 by 400's, 1 by 800, 2 by 400's. 60 seconds rest between each one. Track equivalent times were 2:28, 2:27, 72, 71, 71, 71, 2:27, 72, 71. 1.5 mile cool down.
I felt in control, but my legs were very heavy. No matter what I do this week, I am going to keep the miles down. I have been training very hard and I need to back off mileage-wise.
4.14 10.5 miles nice and easy around New Castle.
4.15 OFF
4.16 4 miles outside in 27:39 (AM). 8 miles outside (PM) in 54:31.
4.17 5 miles AM in 40 minutes. My legs are feeling so much better. I really have torched them the last month. 3 miles outside pm easy.
56.5 miles total for the week. Recovery week all the way.
Tuesday, April 5, 2011
4.4-4.10
4.4 10 miles treadmill (2% incline) in 70 minutes.
4.5 10 miles treadmill (2% incline) in 73 minutes.
4.6 12 miles outside in 82:16. I felt just horrible for this run. Clearly, I am going to use this week as a recovery week. I'm simply burnt.
4.7 10 miles outside around new castle in 78 minutes. Beautiful run and I just took it slow and easy--just what the Dr. ordered.
4.8 5 miles (AM) easy outside 38:22. 10 miles PM outside in 72 minutes.
My left hip has been hurting for a couple weeks, so I have been forced to go easier this week. Each day, I feel a little better, so I have decided to just run easy this week and have a decent mileage week--a hybrid recovery week of sorts.
4.9 10 miles AM outside in 71:40. I started out running with my youngest son, Duncan, who rode his bike. First 5 miles in about 38:20 and then I ran alone and did the last 5 miles in 33:20 with about the same effort--just faster leg turnover. My hip is feeling better.
10 mile Progression Run outside pm in 62:12. I started out slow and sort of just starting to pick it up without even planning on it. My hip felt much better. The eighth mile had a huge nearly half mile long hill, so that mile was a bit slower. Hills throughout this run by the way.
Splits were 6:54, 6:59, 6:50, 6:20, 6:07, 6:00, 5:53, 6:03, 5:34, 5:32.
20 miles total for the day. This is turning out to be a pretty solid week and last night's run was solid given my weekly mileage thus far. I think going slow and long this week has been beneficial.
4.10 7 miles (AM) outside in 53:16. I felt good. 6 miles outside in early afternoon in 42:40. 11 miles outside early evening in 75 minutes or so.
24 miles for today!
101 miles for the week--mostly slow running, but a nice run yesterday and I had a chance to tinker with my form and battle through what for me is a by far the highest number of miles I have ever run in a week. My previous record was 85 miles.
4.5 10 miles treadmill (2% incline) in 73 minutes.
4.6 12 miles outside in 82:16. I felt just horrible for this run. Clearly, I am going to use this week as a recovery week. I'm simply burnt.
4.7 10 miles outside around new castle in 78 minutes. Beautiful run and I just took it slow and easy--just what the Dr. ordered.
4.8 5 miles (AM) easy outside 38:22. 10 miles PM outside in 72 minutes.
My left hip has been hurting for a couple weeks, so I have been forced to go easier this week. Each day, I feel a little better, so I have decided to just run easy this week and have a decent mileage week--a hybrid recovery week of sorts.
4.9 10 miles AM outside in 71:40. I started out running with my youngest son, Duncan, who rode his bike. First 5 miles in about 38:20 and then I ran alone and did the last 5 miles in 33:20 with about the same effort--just faster leg turnover. My hip is feeling better.
10 mile Progression Run outside pm in 62:12. I started out slow and sort of just starting to pick it up without even planning on it. My hip felt much better. The eighth mile had a huge nearly half mile long hill, so that mile was a bit slower. Hills throughout this run by the way.
Splits were 6:54, 6:59, 6:50, 6:20, 6:07, 6:00, 5:53, 6:03, 5:34, 5:32.
20 miles total for the day. This is turning out to be a pretty solid week and last night's run was solid given my weekly mileage thus far. I think going slow and long this week has been beneficial.
4.10 7 miles (AM) outside in 53:16. I felt good. 6 miles outside in early afternoon in 42:40. 11 miles outside early evening in 75 minutes or so.
24 miles for today!
101 miles for the week--mostly slow running, but a nice run yesterday and I had a chance to tinker with my form and battle through what for me is a by far the highest number of miles I have ever run in a week. My previous record was 85 miles.
Tuesday, March 29, 2011
3.28-4.3
3.28 9 miles treadmill at 2% incline in 58:50.
3.29 8 miles treadmill at 2% incline in 60 minutes.
3.30 15 mile run outside looping around New Castle twice in 88:39 (5:54 pace). Honestly, I just started out at a brisk pace and said to myself that whatever pace I was running half a mile in would be what I wanted to average for the whole run. Splits were: First mile in 6:07, first 3 in 18:03, 6 in 35:51, 9 in 53:36, first 12 in 71:15, last 3 were in 17:24.
I felt relaxed and only started to feel it in my legs the last mile. This was a nice one. I would not consider it a tempo run, because it did not feel terribly uncomfortable.
3.31 3 miles am easy. 8 miles PM on treadmill (2% incline) in 52:50.
4.1 6.5 miles treadmill (2% incline) 50 minutes. I felt a little sluggish this morning. 5.5 miles outside PM in 38:22.
4.2 5 miles outside AM in 34:47. 10 miles outside PM in 70 minutes.
4.3 11 miles total on treadmill at 2% incline. 2.5 miles warm up. 6 by 1 mile repeats with 200 meter recovery jog (1:10). Splits were 5:14, 5:13, 5:11, 5:11, 5:10, 5:09, which equates to track times of 5:09, 5:08, 5:06, 5:06, 5:06, 5:05. 1.75 cool down.
This was very intense and it destroyed a workout I did back in February where I took a full 400 meter recovery. My times then were 5:19, 5:19, 5:17, 5:16, 5:14, 5:10--all of which equated to 5:14, 5:14, 5:12, 5:11, 5:09, 5:06 on a track.
So--I was roughly 4.5 seconds faster with half the rest. I was running on fumes the last two, as I am finishing up several high mileage weeks in a row.
It's been 20 weeks since the half marathon and I have stepped up my training in a very real way.
My goal heading into this racing season is to get close to 15 minutes flat for a 5k and break 32 minutes for a 10k. I'd like to think these are realistic goals, but I wont know until I start to race!
81 miles for the week.
3.29 8 miles treadmill at 2% incline in 60 minutes.
3.30 15 mile run outside looping around New Castle twice in 88:39 (5:54 pace). Honestly, I just started out at a brisk pace and said to myself that whatever pace I was running half a mile in would be what I wanted to average for the whole run. Splits were: First mile in 6:07, first 3 in 18:03, 6 in 35:51, 9 in 53:36, first 12 in 71:15, last 3 were in 17:24.
I felt relaxed and only started to feel it in my legs the last mile. This was a nice one. I would not consider it a tempo run, because it did not feel terribly uncomfortable.
3.31 3 miles am easy. 8 miles PM on treadmill (2% incline) in 52:50.
4.1 6.5 miles treadmill (2% incline) 50 minutes. I felt a little sluggish this morning. 5.5 miles outside PM in 38:22.
4.2 5 miles outside AM in 34:47. 10 miles outside PM in 70 minutes.
4.3 11 miles total on treadmill at 2% incline. 2.5 miles warm up. 6 by 1 mile repeats with 200 meter recovery jog (1:10). Splits were 5:14, 5:13, 5:11, 5:11, 5:10, 5:09, which equates to track times of 5:09, 5:08, 5:06, 5:06, 5:06, 5:05. 1.75 cool down.
This was very intense and it destroyed a workout I did back in February where I took a full 400 meter recovery. My times then were 5:19, 5:19, 5:17, 5:16, 5:14, 5:10--all of which equated to 5:14, 5:14, 5:12, 5:11, 5:09, 5:06 on a track.
So--I was roughly 4.5 seconds faster with half the rest. I was running on fumes the last two, as I am finishing up several high mileage weeks in a row.
It's been 20 weeks since the half marathon and I have stepped up my training in a very real way.
My goal heading into this racing season is to get close to 15 minutes flat for a 5k and break 32 minutes for a 10k. I'd like to think these are realistic goals, but I wont know until I start to race!
81 miles for the week.
Wednesday, March 23, 2011
3.21-3.27
3.21 8 miles on treadmill at 2% incline in 61 minutes.
3.22 2 miles warm up. 4 by 800's with 200 recovery jogs on treadmill at 2% incline, then 4 by 400 on treadmill at 3% incline with 100 recovery jog. Splits were 2:31, 2:31, 2:30, 2:30; 75, 74, 74, 74. 2.25 cool down. Outside track equivalent would equal 2:29, 2:29, 2:28, 2:28; 71, 72, 71, 71. 8 miles total.
I felt like crap and threw the 400's on there to make this a semi-passable workout.
3.23 15 miles on treadmill at 2% incline in 95:54, which equates to 93:24 and 6:13 equivalent pace. This was a great progression run. I started out at 6:52 pace and worked it down consistently to my last mile at 5:48, which is about 5:41 on a track. I did my last 3 miles in 18:01 on the treadmill and my last 5 in 30:30, which equates to about 6 minute pace on a track.
I felt great and could have gone longer. To put this into perspective, I did a 15 miler last June or somthing in 108 minutes and thought I was going to die--lol.
I felt much better than yesterday. Yesterday was just an offday. This was my longest run in a very long time--probably since last August.
3.24 8 miles on treadmill at 2% incline in 54:30.
3.25 10 miles (AM) treadmill at 2% incline in 65:54. I started out slow and worked my way down to 5:40. I felt very good, but this was not really a progression run. 4 miles outside in afternoon in 27:34.
3.26 5 miles AM outside in 35 minutes. 8 miles PM outside in 57 minutes.
3.27 2 miles warm up. 8 by 800's with 60 seconds rest on treadmill at 2% incline. 2:31, 2:31, 2:31, 2:29, 2:29, 2:29, 2:29, 2:29. This works out to 2:29, 2:29, 2:29, 2:27, 2:27, 2:27, 2:27, 2:27. 2 miles cool down. I would have done more reps, but I was running out of time. 8 miles total.
74 miles total for the week with one crappy speed workout, one decent one, and a nice 15 mile progression run. Not a bad week at all I dont think.
3.22 2 miles warm up. 4 by 800's with 200 recovery jogs on treadmill at 2% incline, then 4 by 400 on treadmill at 3% incline with 100 recovery jog. Splits were 2:31, 2:31, 2:30, 2:30; 75, 74, 74, 74. 2.25 cool down. Outside track equivalent would equal 2:29, 2:29, 2:28, 2:28; 71, 72, 71, 71. 8 miles total.
I felt like crap and threw the 400's on there to make this a semi-passable workout.
3.23 15 miles on treadmill at 2% incline in 95:54, which equates to 93:24 and 6:13 equivalent pace. This was a great progression run. I started out at 6:52 pace and worked it down consistently to my last mile at 5:48, which is about 5:41 on a track. I did my last 3 miles in 18:01 on the treadmill and my last 5 in 30:30, which equates to about 6 minute pace on a track.
I felt great and could have gone longer. To put this into perspective, I did a 15 miler last June or somthing in 108 minutes and thought I was going to die--lol.
I felt much better than yesterday. Yesterday was just an offday. This was my longest run in a very long time--probably since last August.
3.24 8 miles on treadmill at 2% incline in 54:30.
3.25 10 miles (AM) treadmill at 2% incline in 65:54. I started out slow and worked my way down to 5:40. I felt very good, but this was not really a progression run. 4 miles outside in afternoon in 27:34.
3.26 5 miles AM outside in 35 minutes. 8 miles PM outside in 57 minutes.
3.27 2 miles warm up. 8 by 800's with 60 seconds rest on treadmill at 2% incline. 2:31, 2:31, 2:31, 2:29, 2:29, 2:29, 2:29, 2:29. This works out to 2:29, 2:29, 2:29, 2:27, 2:27, 2:27, 2:27, 2:27. 2 miles cool down. I would have done more reps, but I was running out of time. 8 miles total.
74 miles total for the week with one crappy speed workout, one decent one, and a nice 15 mile progression run. Not a bad week at all I dont think.
Tuesday, March 15, 2011
3.14-3.20
3.14 11 miles total. 2 miles warm up. 2 by 3 mile repeats with 800 recovery jog (about 4:30). I did this on a treadmill at 2% incline in 16:21 and 16:25, which equates to 16:06 and 16:09 on track. I thought it was originally 16:03 and 16:07 equivalent until I looked at a treadmill conversion chart. 2.5 mile cooldown.
I am pretty pleased with this effort. The second repeat was tough. I thought I should be able to do faster, but I guess not. My goal was to be right at 16 minutes even.
3.15 8 miles easy on treadmill at 2% incline in 61 minutes.
3.16 6 miles easy
3.17 14 miles total. 1 mile warmp up; 12 miles on treadmill at 2% incline in 71:18, which equates to 69:54 on track. 1 mile cool down.
This was a tough effort workout. I generally take 3 easy days after a hard workout, but I went with this only after 2 easy days. I had never done a 12 mile tempo before, so I think this was solid. 5:49 average per mile.
3.18 6 miles (AM) outside in 41:55. 5 miles (PM) outside in 32 minutes.
3.19 4 miles (AM) outside in 26:30. 10 miles PM outside in 64:18. I started out in 6:55 and worked my way down to about 6 minute a mile pace with seemingly the same effort. My treadmill times and runs this winter seem to mirror what still feels comfortable outside. Outside might even feel easier. Tonight's run had lots of hills in it.
3.20 7 miles (AM) treadmill at 2% incline in 54 minutes. 9 miles outside PM in 61:49.
80 miles for week
Very solid week. 2 hard workouts and runs at faster paces than usual that felt easy until tonight. My legs were shot tonight.
I am pretty pleased with this effort. The second repeat was tough. I thought I should be able to do faster, but I guess not. My goal was to be right at 16 minutes even.
3.15 8 miles easy on treadmill at 2% incline in 61 minutes.
3.16 6 miles easy
3.17 14 miles total. 1 mile warmp up; 12 miles on treadmill at 2% incline in 71:18, which equates to 69:54 on track. 1 mile cool down.
This was a tough effort workout. I generally take 3 easy days after a hard workout, but I went with this only after 2 easy days. I had never done a 12 mile tempo before, so I think this was solid. 5:49 average per mile.
3.18 6 miles (AM) outside in 41:55. 5 miles (PM) outside in 32 minutes.
3.19 4 miles (AM) outside in 26:30. 10 miles PM outside in 64:18. I started out in 6:55 and worked my way down to about 6 minute a mile pace with seemingly the same effort. My treadmill times and runs this winter seem to mirror what still feels comfortable outside. Outside might even feel easier. Tonight's run had lots of hills in it.
3.20 7 miles (AM) treadmill at 2% incline in 54 minutes. 9 miles outside PM in 61:49.
80 miles for week
Very solid week. 2 hard workouts and runs at faster paces than usual that felt easy until tonight. My legs were shot tonight.
Tuesday, March 8, 2011
3.7-3.13
It appears my right left pinky toe is not in the best shape. It is swollen and not looking great. It's been hurting periodically for the last 10 days. We will see if it gets any better.
3.7 10 miles treadmill at 2% incline in 78 minutes.
3.8 3 miles easy on treadmill at 2% incline in 23 minutes. 8 miles PM on Treadmill at 2% incline in 62 minutes.
Something is obviously not right with my left pinky toe. I almost had to stop running a few minutes into the run. I am concerned.
3.9 10 miles treadmill at 2% incline. 64:58. I started at 7 minute pace and worked down to 5:50. My foot still isnt right.
3.10 OFF
3.11 4 miles easy on treadmill.
3.12 5 miles outside in 31:48. I started out at 7:20 and ended up at about 5:30 for the last mile with 2:38 for the final 800 and 70 for the last 400. My foot feels a little better but I am fighting a nasty cold. This is clearly not a great week of running.
5 miles pm treadmill at 2% incline in 37:30.
3.13 8 miles on treadmill in 58 minutes.
53 miles for week
Between my pinky toe, getting sick, and having my legs feel like lead-injected rods, this was a great week--not! Well, I have been pushing it lately, so I think my body was telling me to back off a little bit. We'll see if I can get rolling again next week.
3.7 10 miles treadmill at 2% incline in 78 minutes.
3.8 3 miles easy on treadmill at 2% incline in 23 minutes. 8 miles PM on Treadmill at 2% incline in 62 minutes.
Something is obviously not right with my left pinky toe. I almost had to stop running a few minutes into the run. I am concerned.
3.9 10 miles treadmill at 2% incline. 64:58. I started at 7 minute pace and worked down to 5:50. My foot still isnt right.
3.10 OFF
3.11 4 miles easy on treadmill.
3.12 5 miles outside in 31:48. I started out at 7:20 and ended up at about 5:30 for the last mile with 2:38 for the final 800 and 70 for the last 400. My foot feels a little better but I am fighting a nasty cold. This is clearly not a great week of running.
5 miles pm treadmill at 2% incline in 37:30.
3.13 8 miles on treadmill in 58 minutes.
53 miles for week
Between my pinky toe, getting sick, and having my legs feel like lead-injected rods, this was a great week--not! Well, I have been pushing it lately, so I think my body was telling me to back off a little bit. We'll see if I can get rolling again next week.
Wednesday, March 2, 2011
2.28-3.6
2.28 OFF
3.1 6 miles easy in 44 minutes on treadmill at 2% incline.
3.2 4 miles AM on treadmill at 2% incline in 28:33. 7 miles easy outside around New Castle.
3.3 4 miles easy AM on Treadmill at 2% incline. 13 miles PM. 2 mile warm up, then 10 mile tempo in 56:56 on treadmill at 2% incline. 1 mile cool down.
This was a tough tempo run and equivalent to 55:46 (5:34 pace) out on the track. I did the same workout in the middle of January and ran it in 58:24 with an equivalent of it at 57:05.
I am really improving. This was a tough run--I left it out on the treadmill for sure.
3.4 7 miles treadmill at 2% incline in 51:34.
3.5 9 miles AM outside in 70 minutes. My legs felt like rubber. I felt AWFUL--lol.
5 miles PM outside in 38 minutes--last miles was with my youngest son Duncan. I felt slightly better.
3.6 8 miles AM outside in 56:30. I felt pretty beat. Been a hard 3 months of trainin--I might need a recovery week next week.
4 miles PM easy outside.
5 miles in evening on treadmill at 2% incline. 1 mile warm up and then 1 superset of 2400 meter/400 recovery jog/ 1600 meters/200 recovery jog/800 meter. 1000 meter cool down.
I was shooting for 2 by 2400 meters with a 400 recovery jog, but I felt my legs giving out during the second set, so I changed it up.
My splits were 7:32, 5:01, 2:25, which translates to track times of 7:25, 4:56, 2:23.
I had nothing in my legs from the second I started running, so I am extremely pleased. I ran the second and third sub 5 miles in the last 19 years!
72 miles total for the week. ONe excellent tempo run and a gut check workout on sunday evening after already logging 12 miles for the day.
I logged my 72 miles in only 6 days.
3.1 6 miles easy in 44 minutes on treadmill at 2% incline.
3.2 4 miles AM on treadmill at 2% incline in 28:33. 7 miles easy outside around New Castle.
3.3 4 miles easy AM on Treadmill at 2% incline. 13 miles PM. 2 mile warm up, then 10 mile tempo in 56:56 on treadmill at 2% incline. 1 mile cool down.
This was a tough tempo run and equivalent to 55:46 (5:34 pace) out on the track. I did the same workout in the middle of January and ran it in 58:24 with an equivalent of it at 57:05.
I am really improving. This was a tough run--I left it out on the treadmill for sure.
3.4 7 miles treadmill at 2% incline in 51:34.
3.5 9 miles AM outside in 70 minutes. My legs felt like rubber. I felt AWFUL--lol.
5 miles PM outside in 38 minutes--last miles was with my youngest son Duncan. I felt slightly better.
3.6 8 miles AM outside in 56:30. I felt pretty beat. Been a hard 3 months of trainin--I might need a recovery week next week.
4 miles PM easy outside.
5 miles in evening on treadmill at 2% incline. 1 mile warm up and then 1 superset of 2400 meter/400 recovery jog/ 1600 meters/200 recovery jog/800 meter. 1000 meter cool down.
I was shooting for 2 by 2400 meters with a 400 recovery jog, but I felt my legs giving out during the second set, so I changed it up.
My splits were 7:32, 5:01, 2:25, which translates to track times of 7:25, 4:56, 2:23.
I had nothing in my legs from the second I started running, so I am extremely pleased. I ran the second and third sub 5 miles in the last 19 years!
72 miles total for the week. ONe excellent tempo run and a gut check workout on sunday evening after already logging 12 miles for the day.
I logged my 72 miles in only 6 days.
Wednesday, February 23, 2011
2.21-2.27
2.21 OFF
2.22 10 miles AM on treadmill at 2% incline in 74 minutes. 5 miles PM in 37 minutes on treadmill at 2% incline.
My legs felt tired in the PM after that 10 mile morning run.
2.23 2 mile warm up. 6 mile tempo run in 33:13 on treadmill at 2% incline, which equates to 32:37 on track and 5:26 pace. 2 mile cool down.
Im psyched with this workout. It was a tough one, but I am constently tacking on 1 extra mile every other week to my tempo runs and keeping the same pace. I could not have done this pace at 3 miles probably just a couple months ago. It is amazing how my threshhold for pain has increased. This was a hard effort workout.
2.24 7 miles on treadmill at 2% incline in 54 minutes.
2.25 4 miles easy on treadmill at 2% incline.
2.26 13 miles in 88 minutes on treadmill at 2% incline.
2.27 11 miles AM on treadmill in 83 minutes. 5 miles PM. 1.25 warm-up. 8 by 400's on treadmill with 35 second recovery. 1.25 mile cool down. Splits were all in 72 as I jacked the treadmill up to 3% incline at 12mph. I would have done 12, but the gym was closing.
65 miles total for the week.
2.22 10 miles AM on treadmill at 2% incline in 74 minutes. 5 miles PM in 37 minutes on treadmill at 2% incline.
My legs felt tired in the PM after that 10 mile morning run.
2.23 2 mile warm up. 6 mile tempo run in 33:13 on treadmill at 2% incline, which equates to 32:37 on track and 5:26 pace. 2 mile cool down.
Im psyched with this workout. It was a tough one, but I am constently tacking on 1 extra mile every other week to my tempo runs and keeping the same pace. I could not have done this pace at 3 miles probably just a couple months ago. It is amazing how my threshhold for pain has increased. This was a hard effort workout.
2.24 7 miles on treadmill at 2% incline in 54 minutes.
2.25 4 miles easy on treadmill at 2% incline.
2.26 13 miles in 88 minutes on treadmill at 2% incline.
2.27 11 miles AM on treadmill in 83 minutes. 5 miles PM. 1.25 warm-up. 8 by 400's on treadmill with 35 second recovery. 1.25 mile cool down. Splits were all in 72 as I jacked the treadmill up to 3% incline at 12mph. I would have done 12, but the gym was closing.
65 miles total for the week.
Monday, February 14, 2011
2.14-2.20
2.14 11 miles in 76 minutes on treadmill at 2% incline.
My legs felt slighly mushy today, but not too bad.
2.15 10 miles on treadmill at 2% incline in 65:28. First 5 miles were in 34:08; last 5 were in 31:20. I was not breathing hard and I felt fine.
2.16 11 miles total. 2 miles warm up in which my legs felt like lead and I was left wondering if I should scrap the whole planned workout. But, I realized I had to gut this one out--or as much of it as I could. I had planned to run 4 by 2 mile tempo runs with 400 recovery jogs, but after 1 of these I knew I could manage only 3 at best, which is what I did. I ran this on a treadmill at 2% incline with a 400 meter recovery jog in between each one.
My splits were 10:48, 10:45, 10:44, which translates to an outside track at 10:36, 10:33, 10:32. 2.5 miles cool down.
Honestly, I was right where I wanted to be--maybe a couple seconds per mile too fast, which made the 4th rep seem impossible. My left hip hurt the whole time and I just felt like garbage. With that being said, I am very pleased at these times and the effort. I quite literally questioned every fiber of my being the entire 2nd and 3rd repeat! I'm going to take it easy for a couple days to recover.
2.17 10 miles outside (65:54) This felt pretty easy and I was psyched to see how relaxed running at 6:30 pace really felt. My left hip hurt so I am not happy about that, but I felt pretty okay all things considered. It seems like I am in the kind of shape now where I could essentially run 10 miles in my sleep, which is kind of cool. Last year at this time, I was monkeying around running about 2 miles a day on a treadmill at 8mph and thinking I was a bad-ass--lol. I'm still not a bad-ass,but at least I'm not a dumb-ass--or maybe I am?
2.18 4 miles on treadmill at 2% incline in 31 minutes (AM). 10 miles PM outside in 61:59. First 5 miles were in 31:36, last 5 were in 30:23. Lots of hills and my legs felt rubbery, but this was a nice effort--obviously, not a tempo run, but solid nonetheless.
2.19 8 miles pm on treadmill at 2%incline in 56 minutes. 4 miles pm on treadmill (2 % incline) in 30 minutes.
2.20 4 miles easy 32 minutes.
I developed a terrible blister on my foot and could not run anymore than I did today.
72 miles for the week
My legs felt slighly mushy today, but not too bad.
2.15 10 miles on treadmill at 2% incline in 65:28. First 5 miles were in 34:08; last 5 were in 31:20. I was not breathing hard and I felt fine.
2.16 11 miles total. 2 miles warm up in which my legs felt like lead and I was left wondering if I should scrap the whole planned workout. But, I realized I had to gut this one out--or as much of it as I could. I had planned to run 4 by 2 mile tempo runs with 400 recovery jogs, but after 1 of these I knew I could manage only 3 at best, which is what I did. I ran this on a treadmill at 2% incline with a 400 meter recovery jog in between each one.
My splits were 10:48, 10:45, 10:44, which translates to an outside track at 10:36, 10:33, 10:32. 2.5 miles cool down.
Honestly, I was right where I wanted to be--maybe a couple seconds per mile too fast, which made the 4th rep seem impossible. My left hip hurt the whole time and I just felt like garbage. With that being said, I am very pleased at these times and the effort. I quite literally questioned every fiber of my being the entire 2nd and 3rd repeat! I'm going to take it easy for a couple days to recover.
2.17 10 miles outside (65:54) This felt pretty easy and I was psyched to see how relaxed running at 6:30 pace really felt. My left hip hurt so I am not happy about that, but I felt pretty okay all things considered. It seems like I am in the kind of shape now where I could essentially run 10 miles in my sleep, which is kind of cool. Last year at this time, I was monkeying around running about 2 miles a day on a treadmill at 8mph and thinking I was a bad-ass--lol. I'm still not a bad-ass,but at least I'm not a dumb-ass--or maybe I am?
2.18 4 miles on treadmill at 2% incline in 31 minutes (AM). 10 miles PM outside in 61:59. First 5 miles were in 31:36, last 5 were in 30:23. Lots of hills and my legs felt rubbery, but this was a nice effort--obviously, not a tempo run, but solid nonetheless.
2.19 8 miles pm on treadmill at 2%incline in 56 minutes. 4 miles pm on treadmill (2 % incline) in 30 minutes.
2.20 4 miles easy 32 minutes.
I developed a terrible blister on my foot and could not run anymore than I did today.
72 miles for the week
Tuesday, February 8, 2011
2.7-2.13
2.7 10 miles treadmill (2% incline) in 68:30.
2.8 3 miles AM on treadmill (3% incline) in 24:30. 8 miles PM in 57:20 on treadmill (2% incline).
2.9 8 miles in 61 minutes on treadmill at 2% incline.
2.10 2 miles warm up. 6 by one mile repeats with 400 recovery jog (2:20). I did this on a treadmill at 2% incline. Times were 5:19, 5:19, 5:17, 5:16, 5:14, 5:10--all of which equates to 5:14, 5:14, 5:12, 5:11, 5:09, 5:06 on a track. 2.5 miles cool down.
12 miles total
Honestly, I am so pleased with this workout. I have never done more than 2 one mile repeats before, so this was killer. The last two repeats were actually done next to Nathan Huppe who dropped by the gym and we talked the entire time I ran these last two repeats, which shows me my fitness level is getting to a place I have never been before.
2.11 10 miles in 71 minutes on treadmill at 2% incline.
2.12 4 miles AM in 27:20. 7 miles PM in 53:50. Both runs were on treadmill at 2% incline.
2.13 8 mile progression run on treadmill at 2% incline. 6:51, 6:37, 6:22, 6:09, 5:54, 5:41, 5:30, 5:18, which equates outside to 6:38, 6:24, 6:12, 6:01, 5:46, 5:34, 5:24, 5:12.
This means my last 4 miles were at about 21:56 with the preceding 4 miles in a brisk 25:15 for a total 8 mile equivalent time of 47:11. The first 4 miles were not that difficult, but the final 4 miles were intense--especially the last 2.
70 miles total
This was a fantastic week and i gutted out today's workout--both physically and mentally, as I have a lot of things going on personally right now that are not very positive. Either way, running is my haven--and so far, my winter is proceeding very nicely.
2.8 3 miles AM on treadmill (3% incline) in 24:30. 8 miles PM in 57:20 on treadmill (2% incline).
2.9 8 miles in 61 minutes on treadmill at 2% incline.
2.10 2 miles warm up. 6 by one mile repeats with 400 recovery jog (2:20). I did this on a treadmill at 2% incline. Times were 5:19, 5:19, 5:17, 5:16, 5:14, 5:10--all of which equates to 5:14, 5:14, 5:12, 5:11, 5:09, 5:06 on a track. 2.5 miles cool down.
12 miles total
Honestly, I am so pleased with this workout. I have never done more than 2 one mile repeats before, so this was killer. The last two repeats were actually done next to Nathan Huppe who dropped by the gym and we talked the entire time I ran these last two repeats, which shows me my fitness level is getting to a place I have never been before.
2.11 10 miles in 71 minutes on treadmill at 2% incline.
2.12 4 miles AM in 27:20. 7 miles PM in 53:50. Both runs were on treadmill at 2% incline.
2.13 8 mile progression run on treadmill at 2% incline. 6:51, 6:37, 6:22, 6:09, 5:54, 5:41, 5:30, 5:18, which equates outside to 6:38, 6:24, 6:12, 6:01, 5:46, 5:34, 5:24, 5:12.
This means my last 4 miles were at about 21:56 with the preceding 4 miles in a brisk 25:15 for a total 8 mile equivalent time of 47:11. The first 4 miles were not that difficult, but the final 4 miles were intense--especially the last 2.
70 miles total
This was a fantastic week and i gutted out today's workout--both physically and mentally, as I have a lot of things going on personally right now that are not very positive. Either way, running is my haven--and so far, my winter is proceeding very nicely.
Tuesday, February 1, 2011
1.31-2.6
1.31 8 miles treadmill (2% incline) in 58:13.
2.1 5 miles (AM) Treadmill (2% incline) in 35:30. 7 miles PM. 2 miles warm up, Then 4by 1200's on treadmill (2% incline) with 65 seconds rest. Splits were 3:47,3:47,3:44, 3:44, which equates to track times of 3:44, 3:44, 3:43, 3:41. 2 miles cool down.
I am very satisfied with this workout. I cant believe I only took 65 seconds rest. I am really feeling like I am getting into some very serious shape.
2.2 8 miles in 59:13. (Treadmill at 2% incline)
2.3 10 miles in 68:03 on treadmill at 2% incline.
2.4 5 miles AM 34:30 on treadmill at 2% incline with 6 strides. 7 miles pm in 50:50 on treadmill at 2% incline.
I had wanted to do a tempo run tonight, but I had previously been forced to get on my roof and break up ice to stop some leaking---and it torched my legs. I was totally exhausted, too, so this 7 mile run was a grind. I'm bummed, but I had nothing in the tank tonight.
2.5 12 miles easy in 91:37 on treadmill at 2% incline.
2.6 2 miles warm up. 5 mile tempo in 27:48 on treadmill at 2% incline, which equates to 27:18 outside on track at 5:27 pace. 2 miles cool down.
I felt very strong for this tempo. My legs were shot the last few days, but today I felt strong and went for it.
71 miles for the week.
This was a very solid week with 2 hard work outs and 2 longer runs. My training is paying off and I am loving it. I think I coul dhave gone another mile at least at the same pace for that tempo run.
2.1 5 miles (AM) Treadmill (2% incline) in 35:30. 7 miles PM. 2 miles warm up, Then 4by 1200's on treadmill (2% incline) with 65 seconds rest. Splits were 3:47,3:47,3:44, 3:44, which equates to track times of 3:44, 3:44, 3:43, 3:41. 2 miles cool down.
I am very satisfied with this workout. I cant believe I only took 65 seconds rest. I am really feeling like I am getting into some very serious shape.
2.2 8 miles in 59:13. (Treadmill at 2% incline)
2.3 10 miles in 68:03 on treadmill at 2% incline.
2.4 5 miles AM 34:30 on treadmill at 2% incline with 6 strides. 7 miles pm in 50:50 on treadmill at 2% incline.
I had wanted to do a tempo run tonight, but I had previously been forced to get on my roof and break up ice to stop some leaking---and it torched my legs. I was totally exhausted, too, so this 7 mile run was a grind. I'm bummed, but I had nothing in the tank tonight.
2.5 12 miles easy in 91:37 on treadmill at 2% incline.
2.6 2 miles warm up. 5 mile tempo in 27:48 on treadmill at 2% incline, which equates to 27:18 outside on track at 5:27 pace. 2 miles cool down.
I felt very strong for this tempo. My legs were shot the last few days, but today I felt strong and went for it.
71 miles for the week.
This was a very solid week with 2 hard work outs and 2 longer runs. My training is paying off and I am loving it. I think I coul dhave gone another mile at least at the same pace for that tempo run.
Monday, January 24, 2011
1.24-1.30
1.24 I may take today off. Running those mountains in Meredith annihilated my calves and legs. I may need to take it easy for a few days. I have logged almost 650 miles in the past 10 weeks, so I need to consider a light week maybe this week to recover. I'll see how I feel later today.
OFF
1.25 OFF.
I decided to take today off, too. My legs felt heavy and I know deep down I need a couple days to recover from the past few weeks of hard running. Tomorrow, I'll be ready to get back to it. This week is strictly recovery with maybe one tempo run on Thursday.
1.26 2 miles warm up. then 4 mile tempo in 22:12 on treadmill at 2%, which translates to 5:27 mile pace outside. 2 miles cool down.
8 miles total
I did this same workout 2 weeks ago and was 10 seconds slower, so maybe this was a decent workout. It was definitely not easy. I put in a serious effort.
1.27 12 miles on treadmill at 2% incline in 82:15. 41:50 first 6. 40:25 lst 6.
1.28 7 miles in 49:50 on treadmill (2% incline) with 6 strides.
1.29 12 mile progression run in 78:10 outside. I started out at 7:15 pace and slowly worked my pace down. First 6 miles in 41:15. Next 6 miles in 36:55 with last 3 miles in 6:12, 5:55, 5:33. I felt smooth and relaxed although my left shin was a bit tight.
1.30 6 miles AM in 46:16 on treadmill at 2%. I felt sore and sluggish for this morning run. 5 miles PM with 8 strides on treadmill (2% incline) in 32:37.
50 miles Total.
This was a recovery week for me. Back to the grind tomorrow!
OFF
1.25 OFF.
I decided to take today off, too. My legs felt heavy and I know deep down I need a couple days to recover from the past few weeks of hard running. Tomorrow, I'll be ready to get back to it. This week is strictly recovery with maybe one tempo run on Thursday.
1.26 2 miles warm up. then 4 mile tempo in 22:12 on treadmill at 2%, which translates to 5:27 mile pace outside. 2 miles cool down.
8 miles total
I did this same workout 2 weeks ago and was 10 seconds slower, so maybe this was a decent workout. It was definitely not easy. I put in a serious effort.
1.27 12 miles on treadmill at 2% incline in 82:15. 41:50 first 6. 40:25 lst 6.
1.28 7 miles in 49:50 on treadmill (2% incline) with 6 strides.
1.29 12 mile progression run in 78:10 outside. I started out at 7:15 pace and slowly worked my pace down. First 6 miles in 41:15. Next 6 miles in 36:55 with last 3 miles in 6:12, 5:55, 5:33. I felt smooth and relaxed although my left shin was a bit tight.
1.30 6 miles AM in 46:16 on treadmill at 2%. I felt sore and sluggish for this morning run. 5 miles PM with 8 strides on treadmill (2% incline) in 32:37.
50 miles Total.
This was a recovery week for me. Back to the grind tomorrow!
Tuesday, January 18, 2011
1.17 - 1.23
1.17 8 miles in 57:30.
1.18 14 miles total on treadmill at 2% incline. First 2 miles in 15:19, next 10 miles were at tempo pace in 58:24 (equivalent to 57:05 outside on track at 5:42.5 pace, last 2 miles in 15:02.
This was an intense run. My breathing was pretty good, but my mind wanted to quit at around 5or 6 miles, so I am happy to get this under my belt. This is a 10 mile PR for me. After studying more about training, I realize I need to incorporate variety into my training. Tempo runs and faster workouts are essential.
1.19 10 miles treadmill (2% incline) in 76:30. I went easy and had no choice. I felt like I had lead weights in my legs.
1.20 8 miles in 59 minutes.
1.21 2 miles warm up. 6 by 800's with 60 second rest on treadmill at 2% incline. I did them all in 2:30, which is 2:28 pace outside. 2 miles cooldown.
I am very pleased with this workout. I toughed it out the last three for sure.
7 miles total.
1.22 I am in Meredith for the weekend. Lots of mountains here so the running is solid up here. 9 miles am in 70 minutes. 5 miles pm in 37.
2.23 6 miles in 44:26.
I feel tired today.
67 total miles, but a couple very intense workouts. Great week overall.
1.18 14 miles total on treadmill at 2% incline. First 2 miles in 15:19, next 10 miles were at tempo pace in 58:24 (equivalent to 57:05 outside on track at 5:42.5 pace, last 2 miles in 15:02.
This was an intense run. My breathing was pretty good, but my mind wanted to quit at around 5or 6 miles, so I am happy to get this under my belt. This is a 10 mile PR for me. After studying more about training, I realize I need to incorporate variety into my training. Tempo runs and faster workouts are essential.
1.19 10 miles treadmill (2% incline) in 76:30. I went easy and had no choice. I felt like I had lead weights in my legs.
1.20 8 miles in 59 minutes.
1.21 2 miles warm up. 6 by 800's with 60 second rest on treadmill at 2% incline. I did them all in 2:30, which is 2:28 pace outside. 2 miles cooldown.
I am very pleased with this workout. I toughed it out the last three for sure.
7 miles total.
1.22 I am in Meredith for the weekend. Lots of mountains here so the running is solid up here. 9 miles am in 70 minutes. 5 miles pm in 37.
2.23 6 miles in 44:26.
I feel tired today.
67 total miles, but a couple very intense workouts. Great week overall.
Monday, January 10, 2011
1.10-1.16
1.10 9 miles on treadmill at 2% incline in 58 minutes. First 3 miles were in 21:32, then I picked the pace up into a tempo run for a 4 mile run in 22:22 (Equivalent to about 5:29 a mile out on the track), then two miles cool down.
I am satisfied with this run because my legs feel heavy from the previous 3 weeks. I have been logging a lot of miles for me, but this run shows I am making progress.
1.11 3 miles am in 23:30. My legs actually felt awesome.
8 miles early afternoon outside in 54:38.
5 miles in evening on Treadmill at 2% incline in 34:25. I alternated between easy running for 3 minutes and 1 minute strides at about 5:20 pace.
16 miles for today.
1.12 12 miles on treadmill at 2% incline in 79:55. First 9 miles in 62:46. Last 3 in 17:09, which equates to 5:36 outside. The last 3 miles felt pretty comfortable.
1.13 13 miles on treadmill at 2% incline in 93:06. I felt a little sluggish today.
1.14 10 miles in 68:14 on treadmill (2% incline). I am sick of treadmill and I feel pretty sluggish. I was ready to quit at 2 miles.
1.15 12 miles in 87:15 outside. Nice run--nice and easy and felt good.
1.16 8 miles. 2 miles warm up. 4 by 800's with 60 second rest on treadmill at 2% incline in 2:32 (equivalent of 2:30 on track); 400 recovery jog; 4 by 400's with 30 second rest in 74, 73, 73, 72--subtract 1 second for outside time equivalent. 2.75 mile cool down.
80 miles for the week. A great week of running.
I am satisfied with this run because my legs feel heavy from the previous 3 weeks. I have been logging a lot of miles for me, but this run shows I am making progress.
1.11 3 miles am in 23:30. My legs actually felt awesome.
8 miles early afternoon outside in 54:38.
5 miles in evening on Treadmill at 2% incline in 34:25. I alternated between easy running for 3 minutes and 1 minute strides at about 5:20 pace.
16 miles for today.
1.12 12 miles on treadmill at 2% incline in 79:55. First 9 miles in 62:46. Last 3 in 17:09, which equates to 5:36 outside. The last 3 miles felt pretty comfortable.
1.13 13 miles on treadmill at 2% incline in 93:06. I felt a little sluggish today.
1.14 10 miles in 68:14 on treadmill (2% incline). I am sick of treadmill and I feel pretty sluggish. I was ready to quit at 2 miles.
1.15 12 miles in 87:15 outside. Nice run--nice and easy and felt good.
1.16 8 miles. 2 miles warm up. 4 by 800's with 60 second rest on treadmill at 2% incline in 2:32 (equivalent of 2:30 on track); 400 recovery jog; 4 by 400's with 30 second rest in 74, 73, 73, 72--subtract 1 second for outside time equivalent. 2.75 mile cool down.
80 miles for the week. A great week of running.
Tuesday, January 4, 2011
1.3-1.9
1.3 5 miles easy (41 minutes). I need to take it easy for a few days after the last couple of weeks.
1.4 5 miles in 39:25. My legs feel pretty heavy this week.
1.5 8 miles in 57:30.
1.6 12 miles in 82:45
1.7 10 miles on treadmill at 2% incline. 6:52, 6:42, 6:38, 6:36, 6:34, 6:32, 6:26, 6:23, 6:10, 5:50.
1.8 10 miles outside in 67:53.
1.9 10 miles on treadmill, 2% incline. (71:45)
60 miles total
1.4 5 miles in 39:25. My legs feel pretty heavy this week.
1.5 8 miles in 57:30.
1.6 12 miles in 82:45
1.7 10 miles on treadmill at 2% incline. 6:52, 6:42, 6:38, 6:36, 6:34, 6:32, 6:26, 6:23, 6:10, 5:50.
1.8 10 miles outside in 67:53.
1.9 10 miles on treadmill, 2% incline. (71:45)
60 miles total
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