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.
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