12/3 13 miles easy on treadmill at 2% incline.
12/4 12 miles easy on treadmill at 2% incline.
12/5 11 miles easy on treadmill at 2% incline.
12/6 13 miles easy on treadmill at 2% incline. 12/7 20 miles in 2:08.
12/8 11 miles easy on treadmill at 2% incline.
12/9 14 miles outside in 1:43 on trails and on roads.
94 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?
Monday, December 10, 2012
11/26-12/2
11/26 10 miles easy on treadmill at 2% incline.
11/27 14 miles. Miles 2 and 3, 5 and 6, 8 and 9, 11 and 12, and 14 were run at 5:00 minute pace for one minute then about 6:50 pace for one minute. 14 miles total in 87 minutes--decent effort.
11/28 15 miles easy on treadmill at 2% incline.
11/29 13 miles easy on treadmill at 2% incline.
11/30 7.5 miles easy AM outside. 17.5 miles on roads and trails in 2:08. 25 miles total.
12/1 13 miles easy on treadmill at 2% incline.
12/2 16 miles easy on treadmill at 2% incline.
106 miles total for the week
11/27 14 miles. Miles 2 and 3, 5 and 6, 8 and 9, 11 and 12, and 14 were run at 5:00 minute pace for one minute then about 6:50 pace for one minute. 14 miles total in 87 minutes--decent effort.
11/28 15 miles easy on treadmill at 2% incline.
11/29 13 miles easy on treadmill at 2% incline.
11/30 7.5 miles easy AM outside. 17.5 miles on roads and trails in 2:08. 25 miles total.
12/1 13 miles easy on treadmill at 2% incline.
12/2 16 miles easy on treadmill at 2% incline.
106 miles total for the week
11/19-11/25
11/19 OFF
11/20 14 miles easy on treadmill at 2% incline.
11/21 OFF
11/22 7. 5 miles easy on treadmill at 2% incline AM. 13.5 miles outside PM. 21 miles total.
11/23
11/24
11/25 1 mile warm up on treadmill at 2% incline. Then 16 X quarter miles. 75 second splits followed by recovery jogs of quarter miles at about 6:42 per mile. Total 8 mile time in 46:43. 2 mile cool down. 12 miles total AM. 9 miles PM on treadmill at 2% incline.
86 miles total for the week on only 5 days
11/20 14 miles easy on treadmill at 2% incline.
11/21 OFF
11/22 7. 5 miles easy on treadmill at 2% incline AM. 13.5 miles outside PM. 21 miles total.
11/23
11/24
11/25 1 mile warm up on treadmill at 2% incline. Then 16 X quarter miles. 75 second splits followed by recovery jogs of quarter miles at about 6:42 per mile. Total 8 mile time in 46:43. 2 mile cool down. 12 miles total AM. 9 miles PM on treadmill at 2% incline.
86 miles total for the week on only 5 days
Thursday, November 8, 2012
11/5-11/11
11/5 16 miles in 115 minutes on treadmill at 2% incline.
11/6 12 miles easy on treadmill at 2% incline.
11/7 7 miles Am easy. 8 Mile PM progression run on treadmill at 2% incline. Started out at 6:24, then 6:14, 6:04, 5:55. Then next 4 miles I ran 1/4 mile in 75 seconds and "rested" at about 5:40 pace for 3/4 mile. Last four miles in about 22:04. 46:42 total for 8 miles.
15 miles for the day.
11/8 8 miles AM easy.
11/6 12 miles easy on treadmill at 2% incline.
11/7 7 miles Am easy. 8 Mile PM progression run on treadmill at 2% incline. Started out at 6:24, then 6:14, 6:04, 5:55. Then next 4 miles I ran 1/4 mile in 75 seconds and "rested" at about 5:40 pace for 3/4 mile. Last four miles in about 22:04. 46:42 total for 8 miles.
15 miles for the day.
11/8 8 miles AM easy.
10/29-11/4
10/29 5 miles AM easy. 13 miles PM in 95 minutes. 18 miles total.
10/30 15 mile progression run on treadmill at 2% incline. First 5 in 34 minutes. Second 5 in 32 minutes. Last 5 in 29 minutes. 95 minutes total. I started out at roughly 7 minute pace and worked my way down to 5:40.
10/31 12 miles easy on treadmill at 2% incline.
11/1 15 miles easy.
11/2 8 miles outside easy AM. 8 miles outside easy PM. 16 miles total.
11/3 4.2 miles outside easy.
11/4 16 miles on treadmill at 2% incline AM easy in 122 minutes. 5.8 miles PM on treadmill at 2% incline. 21.8 miles total.
102 miles for the week
10/30 15 mile progression run on treadmill at 2% incline. First 5 in 34 minutes. Second 5 in 32 minutes. Last 5 in 29 minutes. 95 minutes total. I started out at roughly 7 minute pace and worked my way down to 5:40.
10/31 12 miles easy on treadmill at 2% incline.
11/1 15 miles easy.
11/2 8 miles outside easy AM. 8 miles outside easy PM. 16 miles total.
11/3 4.2 miles outside easy.
11/4 16 miles on treadmill at 2% incline AM easy in 122 minutes. 5.8 miles PM on treadmill at 2% incline. 21.8 miles total.
102 miles for the week
Monday, October 29, 2012
10/22-10/28
10/22 10 miles easy on treadmill at 2% incline.
10/23 12 miles easy on treadmill at 2% incline.
10/24 8 mile progression run in 53:48. Started out at 7:20 pace and worked way down to 5:40.
10/25 15 miles treadmill in 1:51 at 2% incline.
10/26 5 miles AM easy. 7 miles PM easy. 12 miles total.
10/27 5 miles AM easy. 8 miles PM easy. 13 miles total.
10/28 OFF. I was sick.
70 miles for the week. I feel a little burnt out.
10/15-10/21
10/15 11 miles on treadmill at 2% incline. First 3 miles in 20:36. Next 4 in 25:02. Last 4 miles in 22:34. 11 miles total in about 68 minutes.
10/16 12 miles on treadmill at 2% incline. Last mile in 5:15.
10/17 13 miles on treadmill at 2% incline.
10/18 11 miles on treadmill at 2% incline in 75 minutes.
10/19 7.5 miles easy up a mountain and down up north.
10/20 18.5 miles on treadmill at 2% incline in 2 hours and 20 minutes. 3 miles PM, including some sprints. 21.5 miles total.
10/21 14 miles AM EASY outside.
90 miles total for the week
10/16 12 miles on treadmill at 2% incline. Last mile in 5:15.
10/17 13 miles on treadmill at 2% incline.
10/18 11 miles on treadmill at 2% incline in 75 minutes.
10/19 7.5 miles easy up a mountain and down up north.
10/20 18.5 miles on treadmill at 2% incline in 2 hours and 20 minutes. 3 miles PM, including some sprints. 21.5 miles total.
10/21 14 miles AM EASY outside.
90 miles total for the week
10/8-10/14
10/8
10/11 11 miles in 75 minutes on treadmill at 2% incline.
93 miles total for the week
10/11 11 miles in 75 minutes on treadmill at 2% incline.
93 miles total for the week
10/1-10/7
10/1 12 miles easy on treadmill at 2% incline.
10/2 15 miles easy on treadmill at 2% incline.
10/13 14 miles easy on treadmill at 2% incline.
10/4 14 miles easy on treadmill at 2% incline.
10/5 6 miles am easy outside. In Stowe, VT on trails--14 miles easy. 20 miles for the day.
10/6 10 miles easy AM. 12 miles easy PM. 22 miles for the day
10/7 11 miles easy AM. 10 miles PM on trails in 65 minutes. 21 miles for the day.
118 miles for the week
10/2 15 miles easy on treadmill at 2% incline.
10/13 14 miles easy on treadmill at 2% incline.
10/4 14 miles easy on treadmill at 2% incline.
10/5 6 miles am easy outside. In Stowe, VT on trails--14 miles easy. 20 miles for the day.
10/6 10 miles easy AM. 12 miles easy PM. 22 miles for the day
10/7 11 miles easy AM. 10 miles PM on trails in 65 minutes. 21 miles for the day.
118 miles for the week
Sunday, October 28, 2012
9.24-9.30
9.28 8 miles easy AM.
9.29 6 miles Easy AM. 3.5 miles easy PM. 9.5 miles total.
9.30 12 miles treadmill at 2% incline. 6 miles PM on treadmill at 2% incline. 18 mile total.
100 miles for the week
9.29 6 miles Easy AM. 3.5 miles easy PM. 9.5 miles total.
9.30 12 miles treadmill at 2% incline. 6 miles PM on treadmill at 2% incline. 18 mile total.
100 miles for the week
Tuesday, September 18, 2012
9.17-9.23
9.17 14 miles in 1:43.
9.18 14 miles on treadmill easy.
9.19 14.2 in 1:46.
9.20 3.8 in 24 minutes early PM. 13 in 94 minutes early evening. 17.8 miles total.
9.21 7 miles easy AM. 10 miles easy PM. 17 miles total.
9.22 4 miles easy AM. 14 miles in 91:34 PM. 18 miles total
9.23 11 miles AM in 86 minutes. 5 miles PM. 16 miles total
111 miles for the week
9.18 14 miles on treadmill easy.
9.19 14.2 in 1:46.
9.20 3.8 in 24 minutes early PM. 13 in 94 minutes early evening. 17.8 miles total.
9.21 7 miles easy AM. 10 miles easy PM. 17 miles total.
9.22 4 miles easy AM. 14 miles in 91:34 PM. 18 miles total
9.23 11 miles AM in 86 minutes. 5 miles PM. 16 miles total
111 miles for the week
Monday, September 17, 2012
9.10-9.16
9.10 12 miles treadmill in 83 minutes.
9.11 3.5 miles easy AM. 7.5 miles early PP on treadmill at 2% incline in 46 minutes. 5 miles late PM in 32:53. 16 miles total.
9.12 13 miles easy.
9.13 15 miles on treadmill in 96 minutes at 2% incline.
9.14 8 miles easy AM. 7 miles PM easy. 15 miles total.
9.15 7 miles Am easy 12 miles easry PM easy. 4 miles late PM easy. 16 miles total.
9.16 14 miles AM in 1:43. 3 miles easy PM easy. 5 miles late PM on treadmill at 2% incline. 22 miles total.
109 miles for the week
9.11 3.5 miles easy AM. 7.5 miles early PP on treadmill at 2% incline in 46 minutes. 5 miles late PM in 32:53. 16 miles total.
9.12 13 miles easy.
9.13 15 miles on treadmill in 96 minutes at 2% incline.
9.14 8 miles easy AM. 7 miles PM easy. 15 miles total.
9.15 7 miles Am easy 12 miles easry PM easy. 4 miles late PM easy. 16 miles total.
9.16 14 miles AM in 1:43. 3 miles easy PM easy. 5 miles late PM on treadmill at 2% incline. 22 miles total.
109 miles for the week
9.3-9.9
9.3 4 miles easy AM. 2.5 miles warm up. Then 6 400's at 75 seconds on treadmill at 2% incline with rest at about 5:52 pace. 4 miles of total work in 22:04. 3.5 miles cool down.
9.4 12 miles treadmill at 2% incline.
9.5 13 miles easy.
9.6 13 miles easy.
9.7 7 miles easy AM. 8 miles easy PM. 15 miles total.
9.8 11 miles in 77 minutes.
9.9 12 miles on treadmill in 83 minutes on treadmill at 2% incline. 6 miles easy PM. 18 miles total.
96 miles total for the week
9.4 12 miles treadmill at 2% incline.
9.5 13 miles easy.
9.6 13 miles easy.
9.7 7 miles easy AM. 8 miles easy PM. 15 miles total.
9.8 11 miles in 77 minutes.
9.9 12 miles on treadmill in 83 minutes on treadmill at 2% incline. 6 miles easy PM. 18 miles total.
96 miles total for the week
8.27-9.2
8.27 15 miles total. 2 miles warm up then 400's faster alternating with 400's slower (1:45 or so). Splits were 88, 81, 79, 78, 78, 77, 77, 76, 76, 77, 76, 77, 77, 77, 77, 75, 78, 76, 75, 76, 74. 21 40's in all. About 3 miles cool down. Total time of 1:41:54 for 15 miles. I never stopped.
8.28 13 miles easy.
8.29 5 miles easy.
8.30 OFF
8.31 6 miles easy AM. 3 miles easy early PM. 4 miles easy late PM. 13 miles total.
9.1 6 miles easy AM. 8 miles PM easy. 14 miles total.
9.2 11 miles am on treadmill at 2% incline. 4 miles easy PM. 15 miles total.
75 miles total for the week
8.28 13 miles easy.
8.29 5 miles easy.
8.30 OFF
8.31 6 miles easy AM. 3 miles easy early PM. 4 miles easy late PM. 13 miles total.
9.1 6 miles easy AM. 8 miles PM easy. 14 miles total.
9.2 11 miles am on treadmill at 2% incline. 4 miles easy PM. 15 miles total.
75 miles total for the week
8.20-8.26
8.20 11 miles PM.
8.21 12 miles in 83 minutes.
8.22 OFF.
8.23 6 miles easy AM.
8.24 15 miles in 1:48. 10 miles PM in 70:40. 25 miles total.
8.25 6 miles easy AM. 10 miles PM. 16 miles total.
8.26 6 miles easy. 9 miles treadmill at 2% incline. 15 miles total.
85 miles total for the week.
8.21 12 miles in 83 minutes.
8.22 OFF.
8.23 6 miles easy AM.
8.24 15 miles in 1:48. 10 miles PM in 70:40. 25 miles total.
8.25 6 miles easy AM. 10 miles PM. 16 miles total.
8.26 6 miles easy. 9 miles treadmill at 2% incline. 15 miles total.
85 miles total for the week.
8.13-8.19
On the Road with my Boys...
8.13 11 miles AM.
8.14 10.5 miles easy in Chicago. 3 miles PM with my oldest son. 13.5 miles.
8.15 11.5 miles AM. 3 miles PM. 14.5 total.
8.16 10 miles easy AM.
8.17 16 miles AM in 2:01. 3 miles easy PM. 19 miles total
8.18 12 easy AM. 2 miles easy PM. 14 miles total.
8.19 11 miles easy. 5 miles easy PM easy. 4 miles late PM. 20 miles total.
102 miles for the week
8.13 11 miles AM.
8.14 10.5 miles easy in Chicago. 3 miles PM with my oldest son. 13.5 miles.
8.15 11.5 miles AM. 3 miles PM. 14.5 total.
8.16 10 miles easy AM.
8.17 16 miles AM in 2:01. 3 miles easy PM. 19 miles total
8.18 12 easy AM. 2 miles easy PM. 14 miles total.
8.19 11 miles easy. 5 miles easy PM easy. 4 miles late PM. 20 miles total.
102 miles for the week
8.6-8.12
8.6 2.8 early AM easy. 7.2 miles Treadmill at 2%. 10 miles total.
8.7 4 miles PM easy.
8.8 12 miles in 87 minutes.
8.9 OFF
On road trip with Boys
8.10 4.3 miles easy. 9 miles PM on treadmill. 14.3 miles total.
8.11 10.7 miles AM.
8.12 13 miles AM . 7 miles in 48:43 PM. 20 miles total.
70 miles total for the week
8.7 4 miles PM easy.
8.8 12 miles in 87 minutes.
8.9 OFF
On road trip with Boys
8.10 4.3 miles easy. 9 miles PM on treadmill. 14.3 miles total.
8.11 10.7 miles AM.
8.12 13 miles AM . 7 miles in 48:43 PM. 20 miles total.
70 miles total for the week
Friday, August 3, 2012
7.30-8.5
7.30 12 miles easy.
7.31 Unscheduled tempo run. First 2 miles in 14:22 and then I inexplicably started surging for a couple minutes every mile and picked up my overal pace to see I was under 6 each mile. Splits after the first two miles were 5:47, 5:50, 5:54, 5:54, 5:50, 5:55, 5:54, 5:53, 5:53, 5:53, 5:51, 5:53, 5:52, 5:53, 5:50.
I really backed off when I was not surging, so this was a somewhat impressive workout. I feel very strong. 17 miles total in 1:42:29--6:01 pace and my first two miles were in 14:22!
8.1 OFF. I needed a day off.
8.2 4 miles AM in 34 minutes. 8 miles early PM on treadmill in 55 minutes. 5 miles late PM easy. 17 miles total for the day.
8.3 7.7 miles AM outside in 53:49. 7 miles PM. 14.7 miles total.
8.4 6 miles AM in 50 minutes. 5 miles easy PM. 11 miles total.
8.5 5 miles easy AM. 7 miles early PM easy. 5.3 miles on treadmill at 5% incline.
89 miles total for the week
7.31 Unscheduled tempo run. First 2 miles in 14:22 and then I inexplicably started surging for a couple minutes every mile and picked up my overal pace to see I was under 6 each mile. Splits after the first two miles were 5:47, 5:50, 5:54, 5:54, 5:50, 5:55, 5:54, 5:53, 5:53, 5:53, 5:51, 5:53, 5:52, 5:53, 5:50.
I really backed off when I was not surging, so this was a somewhat impressive workout. I feel very strong. 17 miles total in 1:42:29--6:01 pace and my first two miles were in 14:22!
8.1 OFF. I needed a day off.
8.2 4 miles AM in 34 minutes. 8 miles early PM on treadmill in 55 minutes. 5 miles late PM easy. 17 miles total for the day.
8.3 7.7 miles AM outside in 53:49. 7 miles PM. 14.7 miles total.
8.4 6 miles AM in 50 minutes. 5 miles easy PM. 11 miles total.
8.5 5 miles easy AM. 7 miles early PM easy. 5.3 miles on treadmill at 5% incline.
89 miles total for the week
7.23-7.29
7.23 2.1 early AM easy. 13 minutes PM in 92:46. 15.1 miles total for the day.
7.24 2.3 early AM. 9 miles PM on treadmill at 2% incline in 55 minutes. First 2 miles in 13:25, next two in 12:50, next 2 in 12:25, next 2 in 11:15, last mile in 5:17. I felt good. 11.3 miles for the day.
7.25 10 mile tempoish run PM in 60:56.
7.26 4.6 miles easy AM. 4.2 early PM easy. 4.8 miles late PM easy. 13.6 miles total for the day.
7.27 3.7 AM easy. 5.4 miles early PM. 4 miles late PM easy. 13.1 miles total for the day.
7.28 2.6 AM easy. 7.4 late AM in 54 minutes. 4.9 miles late PM on treadmill at 2% incline. 14.9 miles total.
7.29 12 miles on treadmill at 2% incline in about 84 minutes. 5 miles PM easy. 17 miles total.
95 miles total for the week.
7.24 2.3 early AM. 9 miles PM on treadmill at 2% incline in 55 minutes. First 2 miles in 13:25, next two in 12:50, next 2 in 12:25, next 2 in 11:15, last mile in 5:17. I felt good. 11.3 miles for the day.
7.25 10 mile tempoish run PM in 60:56.
7.26 4.6 miles easy AM. 4.2 early PM easy. 4.8 miles late PM easy. 13.6 miles total for the day.
7.27 3.7 AM easy. 5.4 miles early PM. 4 miles late PM easy. 13.1 miles total for the day.
7.28 2.6 AM easy. 7.4 late AM in 54 minutes. 4.9 miles late PM on treadmill at 2% incline. 14.9 miles total.
7.29 12 miles on treadmill at 2% incline in about 84 minutes. 5 miles PM easy. 17 miles total.
95 miles total for the week.
7.16-7.22
7.16 8 miles easy.
7.17 16 miles in 1:51:21. First long run in a while.
7.18 8 miles early PM easy. 3.3 miles late PM easy. 11.3 miles total for the day.
7.19 7.7 mile progression run AM in 52 minutes. 5 miles PM easy in 35 minutes. 12.7 miles total for the day.
7.20 5.6 miles AM easy. 2 miles easy late AM with my son in 16 minutes. 4.4 late PM easy. 12 miles total.
7.21 11.1 miles AM in 75:36. Decent pace up in mountains in Meredith. 8.2 miles PM in 61 minutes. 19.3 miles for the day.
7.22 4.7 miles AM easy. 6 miles PM easy. 10.7 miles total for the day.
90 miles total for the week
7.17 16 miles in 1:51:21. First long run in a while.
7.18 8 miles early PM easy. 3.3 miles late PM easy. 11.3 miles total for the day.
7.19 7.7 mile progression run AM in 52 minutes. 5 miles PM easy in 35 minutes. 12.7 miles total for the day.
7.20 5.6 miles AM easy. 2 miles easy late AM with my son in 16 minutes. 4.4 late PM easy. 12 miles total.
7.21 11.1 miles AM in 75:36. Decent pace up in mountains in Meredith. 8.2 miles PM in 61 minutes. 19.3 miles for the day.
7.22 4.7 miles AM easy. 6 miles PM easy. 10.7 miles total for the day.
90 miles total for the week
Saturday, July 14, 2012
7.9-7.15
7.9 10 miles in 63 minutes. First time I tried
running harder at all in more than 1 month. I felt decent, but rusty.
7.10 13.2 miles in 95 minutes. Im testing the legs out.
7.11 9 miles in 59:49. First 5 miles at over 7 minutes per mile. I then picked pace up over last 4 miles at around 6:15 pace. I feel pretty good.
7.12 5 miles am easy. 4.6 miles pm easy. 9.6 miles total.
7.13 13 miles in 93 minutes.
7.14 8 miles AM in 63 minutes. 8.2 miles PM in 61 minutes.
7.15 7.4 miles AM easy. 3.7 miles in 30 minutes on treadmill at 5% incline. 6.9 PM easy in 56 minutes. 18 miles total.
89 miles total for the week
7.10 13.2 miles in 95 minutes. Im testing the legs out.
7.11 9 miles in 59:49. First 5 miles at over 7 minutes per mile. I then picked pace up over last 4 miles at around 6:15 pace. I feel pretty good.
7.12 5 miles am easy. 4.6 miles pm easy. 9.6 miles total.
7.13 13 miles in 93 minutes.
7.14 8 miles AM in 63 minutes. 8.2 miles PM in 61 minutes.
7.15 7.4 miles AM easy. 3.7 miles in 30 minutes on treadmill at 5% incline. 6.9 PM easy in 56 minutes. 18 miles total.
89 miles total for the week
7.2-7.8
Up in Meredith, NH
7.2 5 miles on treadmill at 2% incline. First run in 2 weeks.
7.3 11.4 miles in 80 minutes.
7.4 8.1 in 60 minutes AM. 8.2 miles in 60 minutes PM. 16.3 miles total. My knees feel okay, but tender.
7.5 5.5 AM easy in 40 minutes. 4.8 miles pm easy. 9.3 total for the day
7.6 6.1 miles easy AM. 5 miles PM easy. 11.1 total.
7.7 5.6 miles easy AM. 5.5 miles PM with some hill work (not too fast, but tested my knees out). 11.1 miles total.
7.8 5.5 miles easy AM. 6.3 miles easy. 11.8 miles easy
77 miles total for the week along with 2.5 hours of cross training.
7.2 5 miles on treadmill at 2% incline. First run in 2 weeks.
7.3 11.4 miles in 80 minutes.
7.4 8.1 in 60 minutes AM. 8.2 miles in 60 minutes PM. 16.3 miles total. My knees feel okay, but tender.
7.5 5.5 AM easy in 40 minutes. 4.8 miles pm easy. 9.3 total for the day
7.6 6.1 miles easy AM. 5 miles PM easy. 11.1 total.
7.7 5.6 miles easy AM. 5.5 miles PM with some hill work (not too fast, but tested my knees out). 11.1 miles total.
7.8 5.5 miles easy AM. 6.3 miles easy. 11.8 miles easy
77 miles total for the week along with 2.5 hours of cross training.
6.18-7.1
6.18-7.1 I averaged 80 minutes per day on
elliptical and biking. It is clear I must shut it down or risk serious injury.
My knees are not in good shape and something feels torn up.
6.11-6.17
6.11 8
miles easy on treadmill (2% incline)
6.12 11 miles on treadmill (2% incline) in 75 minutes.
6.13 7 miles easy.
6.14 8 miles easy.
6.15 8 miles easy.
6.16 6 miles easy am. 6.2 miles easy pm. 12.2 miles total.
72 miles for the week and I can barely move. It is clear I am totally injured. I am shutting it down for two weeks.
6.12 11 miles on treadmill (2% incline) in 75 minutes.
6.13 7 miles easy.
6.14 8 miles easy.
6.15 8 miles easy.
6.16 6 miles easy am. 6.2 miles easy pm. 12.2 miles total.
72 miles for the week and I can barely move. It is clear I am totally injured. I am shutting it down for two weeks.
6.4-6.10
6.4 OFF.
6.5 14 miles easy
6.6 6.3 miles easy.
6.7 miles OFF
6.8 6.7 miles easy.
6.9 8.2 miles easy.
6.10 5.6 miles easy am. 11.4 miles pm easy. 17 miles total.
My knees really feel bad.
52.2 miles for the week
6.5 14 miles easy
6.6 6.3 miles easy.
6.7 miles OFF
6.8 6.7 miles easy.
6.9 8.2 miles easy.
6.10 5.6 miles easy am. 11.4 miles pm easy. 17 miles total.
My knees really feel bad.
52.2 miles for the week
5.28-6.3
5.28 OFF
5.29 4 miles easy.
5.30 11.2 miles easy. I could barely move—my knees are totally
messed up. I have to take the rest of the week off.
5.21-5.27
5.21 4 miles easy.
5.22 5.6 miles easy.
5.23 9.4 miles easy.
5.24 4 miles early PM easy. 6 miles late PM easy. 10 miles total.
5.25 OFF
5.26 2 miles easy.
5.27 50 mile race in 6:39:08. This was the first time I ever raced more than a half marathon. It was at the Pineland Running festival over very nonflat terrain. I started out at 7 minute pace for the first 25 miles and then absolutely fell apart. I also injured my knee kind of bad.
81 miles total for the week.
5.22 5.6 miles easy.
5.23 9.4 miles easy.
5.24 4 miles early PM easy. 6 miles late PM easy. 10 miles total.
5.25 OFF
5.26 2 miles easy.
5.27 50 mile race in 6:39:08. This was the first time I ever raced more than a half marathon. It was at the Pineland Running festival over very nonflat terrain. I started out at 7 minute pace for the first 25 miles and then absolutely fell apart. I also injured my knee kind of bad.
81 miles total for the week.
Wednesday, May 16, 2012
5.14-5.20
5.14 4 miles easy.
5.15 12 miles outside in the rain in 71 minutes. I alternated between faster .8 miles and slower .4 miles at about 6:45 pace. My .8 splits were 4:59, 4:38, 4:30, 4:28, 4:20, 4:18, 4:20, 4:18, 4:18, 4:17. My first 6 miles were in 36:20 and my last 6 were in 34:40. I felt solid and consider this a nice workout. Not really even a tempo pace for those repeats, but a fast, solid pace.
5.16 11 miles on treadmill easy.
5.17 11.4 miles easy on treadmill.
5.18 4 miles easy. 9 miles PM on treadmill fairly easy. 13 miles total.
5.19 9.3 miles easy in 61 minutes (AM). 4 miles easy PM.
13.3 miles total.
5.20 10 miles in 74 minutes. 3.3 early afternoon easy. 4 miles late pm easy.
17.3 total for the day.
82 miles for the week
5.15 12 miles outside in the rain in 71 minutes. I alternated between faster .8 miles and slower .4 miles at about 6:45 pace. My .8 splits were 4:59, 4:38, 4:30, 4:28, 4:20, 4:18, 4:20, 4:18, 4:18, 4:17. My first 6 miles were in 36:20 and my last 6 were in 34:40. I felt solid and consider this a nice workout. Not really even a tempo pace for those repeats, but a fast, solid pace.
5.16 11 miles on treadmill easy.
5.17 11.4 miles easy on treadmill.
5.18 4 miles easy. 9 miles PM on treadmill fairly easy. 13 miles total.
5.19 9.3 miles easy in 61 minutes (AM). 4 miles easy PM.
13.3 miles total.
5.20 10 miles in 74 minutes. 3.3 early afternoon easy. 4 miles late pm easy.
17.3 total for the day.
82 miles for the week
5.7-5.13
5.7 8 miles easy treadmill.
5.8 3 miles warm up on treadmill at 2% incline. Then 13 by quarter miles at 78 seconds with 30 seconds rest in between for a total of 4.3 miles in 24:27. 6.7 miles cool down.
14 miles total. hard effort for me.
5.9 10 miles easy.
5.10 9.1 mile outside easy.
5.11 13 miles easy on treadmill at 2% incline.
5.12 3.2 miles easy AM. 3 miles easy pm.
6.2 miles total.
5.13 16 miles in 2:05. easy effort--but up in Meredith with lots of mountains. 4.7 miles early PM. 4 miles early evening in the rain.
24.7 miles total.
85 miles total running with 20 miles biking
5.8 3 miles warm up on treadmill at 2% incline. Then 13 by quarter miles at 78 seconds with 30 seconds rest in between for a total of 4.3 miles in 24:27. 6.7 miles cool down.
14 miles total. hard effort for me.
5.9 10 miles easy.
5.10 9.1 mile outside easy.
5.11 13 miles easy on treadmill at 2% incline.
5.12 3.2 miles easy AM. 3 miles easy pm.
6.2 miles total.
5.13 16 miles in 2:05. easy effort--but up in Meredith with lots of mountains. 4.7 miles early PM. 4 miles early evening in the rain.
24.7 miles total.
85 miles total running with 20 miles biking
4.30-5.6
4.30 8 miles easy.
5.1 11 miles on treadmill at 2% incline--progression run. Started out at 7:30 pace and got down to 5:30. 71:30 total.
5.2 7 miles AM easy. 7 miles PM easy.
14 miles total.
5.3 6 miles am easy. 9 miles pm in 59 minutes.
15 miles total.
5.4 11 miles.
5.5 12 miles in 89 minutes.
5.6 10 miles am treadmill. 10 miles pm treadmill in 65 minutes. I threw in some alternating fast quarter miles toward the end and did mile 5 through 6.25 in 6:56 and then mile 8 in 5:35. Hard effort.
20 miles for the day.
91 miles for the week with 20 miles on the bike, too.
5.1 11 miles on treadmill at 2% incline--progression run. Started out at 7:30 pace and got down to 5:30. 71:30 total.
5.2 7 miles AM easy. 7 miles PM easy.
14 miles total.
5.3 6 miles am easy. 9 miles pm in 59 minutes.
15 miles total.
5.4 11 miles.
5.5 12 miles in 89 minutes.
5.6 10 miles am treadmill. 10 miles pm treadmill in 65 minutes. I threw in some alternating fast quarter miles toward the end and did mile 5 through 6.25 in 6:56 and then mile 8 in 5:35. Hard effort.
20 miles for the day.
91 miles for the week with 20 miles on the bike, too.
4.23-4.29
It is now time to back off the mileage and intensity.
4.23 10 miles treadmill easy (2% incline).
4.24 14 miles in 97 minutes outside.
4.25 7.4 miles outside easy.
4.26 4.6 miles easy outside. 6 miles on bike.
4.27 10 miles in 69 minutes and ran faster on the last mile. 15 miles on the bike.
4.28 9 miles AM (66 minutes) 5 miles PM. 15 miles bike.
4.29 10 miles treadmill AM. 2.2 miles easy early afternoon with Duncan. 25 miles PM on treadmill. 10 miles bike.
22.2 miles for the day.
81.2 miles for the week running. 61 miles biking.
4.23 10 miles treadmill easy (2% incline).
4.24 14 miles in 97 minutes outside.
4.25 7.4 miles outside easy.
4.26 4.6 miles easy outside. 6 miles on bike.
4.27 10 miles in 69 minutes and ran faster on the last mile. 15 miles on the bike.
4.28 9 miles AM (66 minutes) 5 miles PM. 15 miles bike.
4.29 10 miles treadmill AM. 2.2 miles easy early afternoon with Duncan. 25 miles PM on treadmill. 10 miles bike.
22.2 miles for the day.
81.2 miles for the week running. 61 miles biking.
Thursday, April 19, 2012
4.16-4.22
4.16 14.1 miles (1:48:26)
4.17 18 miles in 1:50:36. Unscheduled weird workout! First 4 miles in 5:47, 5:36, 5:37, 5:19 (22:19) Mile 5 (6:28); mile 6 (6:30); mile 7(6:07); mile 8 (6:24); mile 9 (6:19); mile 10 (5:52); Mile 11 (6:26); Mile 12 (6:34); mile 13 was .2 fast then .2 slower (58:97 (81), (58:08) (81), 59--5:39 mile; mile 14 (6:36); mile 15 (6:39); mile 16 (6:35); mile 17 was .2 fast then .2 slower (58.90) (78), (60) (79.85), 62--5:40 mile; mile 18 (6:25).
Tough run with all the faster stuff and a decent pace overall.
4.18 3 miles AM treadmill easy. 17 miles PM outside in 1:47:52. Roughly 6:20 pace after a tough day the day before.
20 miles total.
4.19 16.1 miles outside fairly easy.
4.20 11.8 miles pretty easy in 92 minutes (AM). 6.1 miles PM easy.
17.9 miles total
4.21 6.3 AM easy (49 minutes). 7.6 miles PM easy.
13.9 miles total.
4.22 6 miles treadmill easy.
106 miles for the week. I am fried physically and mentally.
4.17 18 miles in 1:50:36. Unscheduled weird workout! First 4 miles in 5:47, 5:36, 5:37, 5:19 (22:19) Mile 5 (6:28); mile 6 (6:30); mile 7(6:07); mile 8 (6:24); mile 9 (6:19); mile 10 (5:52); Mile 11 (6:26); Mile 12 (6:34); mile 13 was .2 fast then .2 slower (58:97 (81), (58:08) (81), 59--5:39 mile; mile 14 (6:36); mile 15 (6:39); mile 16 (6:35); mile 17 was .2 fast then .2 slower (58.90) (78), (60) (79.85), 62--5:40 mile; mile 18 (6:25).
Tough run with all the faster stuff and a decent pace overall.
4.18 3 miles AM treadmill easy. 17 miles PM outside in 1:47:52. Roughly 6:20 pace after a tough day the day before.
20 miles total.
4.19 16.1 miles outside fairly easy.
4.20 11.8 miles pretty easy in 92 minutes (AM). 6.1 miles PM easy.
17.9 miles total
4.21 6.3 AM easy (49 minutes). 7.6 miles PM easy.
13.9 miles total.
4.22 6 miles treadmill easy.
106 miles for the week. I am fried physically and mentally.
Monday, April 16, 2012
4.9-4.15
4.9 12 miles on treadmill at night with last half mile in 2:26.
4.10 2.5 miles AM on treadmill (2% incline). 18 miles PM along the ocean in 1:47:23 (5:58 pace). I started out at 6:11 and was at 18:18 after three miles and decided to work my way down. Last mile in 5:40.
20.5 miles for the day.
4.11 15.5 miles easy outside. My legs felt like butter.
4.12 13 miles outside. My legs were dead.
4.13 11 miles in 79:25 AM. 5 miles PM on treadmill.
4.14 4.1 miles easy outside early AM.
3.1 miles late AM easy.
3.3 miles early PM easy with brief surges.
3.5 miles early evening around a dirt track--1st mile in 8:30, next mile I alternated fast, controlled 200's with easy 200's and ran the fast 200's in 34, 34, 33, 33 and the mile in 5:57. Last 1.5 miles started off easy and end at about 80 per lap the last half mile.
14 miles total.
4.15 3.1 miles early AM easy.
3.1 miles early PM easy.
4.8 miles at night on treadmill. 1.8 mile warm up. Then 3 by 400's at 73 seconds with 2 minute recovery jogs at 5:42 pace--1.5 miles total of speed work in 7:53. 1.5 miles cool down.
11 miles total.
102 miles for the week 5th one in a row 100 or more!
4.10 2.5 miles AM on treadmill (2% incline). 18 miles PM along the ocean in 1:47:23 (5:58 pace). I started out at 6:11 and was at 18:18 after three miles and decided to work my way down. Last mile in 5:40.
20.5 miles for the day.
4.11 15.5 miles easy outside. My legs felt like butter.
4.12 13 miles outside. My legs were dead.
4.13 11 miles in 79:25 AM. 5 miles PM on treadmill.
4.14 4.1 miles easy outside early AM.
3.1 miles late AM easy.
3.3 miles early PM easy with brief surges.
3.5 miles early evening around a dirt track--1st mile in 8:30, next mile I alternated fast, controlled 200's with easy 200's and ran the fast 200's in 34, 34, 33, 33 and the mile in 5:57. Last 1.5 miles started off easy and end at about 80 per lap the last half mile.
14 miles total.
4.15 3.1 miles early AM easy.
3.1 miles early PM easy.
4.8 miles at night on treadmill. 1.8 mile warm up. Then 3 by 400's at 73 seconds with 2 minute recovery jogs at 5:42 pace--1.5 miles total of speed work in 7:53. 1.5 miles cool down.
11 miles total.
102 miles for the week 5th one in a row 100 or more!
Sunday, April 8, 2012
4.2-4.8
4.2 10 miles outside.
4.3 15 miles easy outside PM.
4.4 17 miles total. In mile 8, I alternated between fast .2 mile and recovery .2 mile--three .2 mile repeats total (56.35, 57.1, 55.15). I also did this in mile 11, but just two .2 mile with .2 recovery (57.24, 55.05). I also did this in mile 13--three .2 mile repeats total. (54.2, 56.25, 57.03). 17 mile in about 2 hours even. I am not used to sprinting, so my legs were fried with all the distance runs I am doing.
4.5 15 miles in (1:53).
4.6 2.6 early am easy. 3 miles Mid AM easy. 3.2 miles early PM easy. 8.8 late afternoon treadmil in 56:12. 17 miles total.
4.7 5.1 miles early AM easy. 4.5 early pm easy. 4.4 miles early evening on treadmill. 1.25 mile warm up. Then 5 by quarter mile repeats at 73 seconds with about 200 recovery jog. 1.75 miles in 9:25. 1.4 miles cool down. I had just eaten dinner. Big mistake. 14 miles total.
4.8 7.1 miles easy AM. 7 miles early evening outside. 14.1 miles total.
102.1 miles this week. 4 weeks in a row over 100. I need to scale back a bit. My legs are very rubbery.
4.3 15 miles easy outside PM.
4.4 17 miles total. In mile 8, I alternated between fast .2 mile and recovery .2 mile--three .2 mile repeats total (56.35, 57.1, 55.15). I also did this in mile 11, but just two .2 mile with .2 recovery (57.24, 55.05). I also did this in mile 13--three .2 mile repeats total. (54.2, 56.25, 57.03). 17 mile in about 2 hours even. I am not used to sprinting, so my legs were fried with all the distance runs I am doing.
4.5 15 miles in (1:53).
4.6 2.6 early am easy. 3 miles Mid AM easy. 3.2 miles early PM easy. 8.8 late afternoon treadmil in 56:12. 17 miles total.
4.7 5.1 miles early AM easy. 4.5 early pm easy. 4.4 miles early evening on treadmill. 1.25 mile warm up. Then 5 by quarter mile repeats at 73 seconds with about 200 recovery jog. 1.75 miles in 9:25. 1.4 miles cool down. I had just eaten dinner. Big mistake. 14 miles total.
4.8 7.1 miles easy AM. 7 miles early evening outside. 14.1 miles total.
102.1 miles this week. 4 weeks in a row over 100. I need to scale back a bit. My legs are very rubbery.
3.26-4.1
3.26 11 miles outside (82 minutes).
3.27 17 miles outside in (1:48:42). First 5 miles in 34 minutes. Miles 6 and 7 in 10:30. Miles 8,9,10, and 11 in 27:42. Miles 12,13, and 14 in 16:31. Mile 15 and 16 in 13:45. In mile 17, I ran the first .25 in 76 seconds, then .5 in 3:38, then last .25 in 75 seconds. My legs were completely fried at the end. Great run I think.
3.28 13 miles in 96:48.
3.29 17 miles in 2:01:41.
3.30 17 miles treadmill in 1:49:57.
3.31 4.5 miles on treadmill AM. 10.5 miles PM up in Meredith on a loop where the first half had a decline and the second part had an incline. Tough run. I started out in 6:47 and worked my way down. Last 6.5 miles were in 38:48. Total time of 64:23. 15 miles total for the day.
4.1 5.3 miles AM. 4.7 miles early pm. ON treadmill in evening, 1.5 mile warm up. Then 4 by quarter miles with roughly 200 meter rest. I averaged 73 for the quarter miles. 1.5 miles of speed work total in 8 minutes flat. 1 mile cool down. 14 mile total for the day. My legs are really really beat.
104 miles for the week.
3.27 17 miles outside in (1:48:42). First 5 miles in 34 minutes. Miles 6 and 7 in 10:30. Miles 8,9,10, and 11 in 27:42. Miles 12,13, and 14 in 16:31. Mile 15 and 16 in 13:45. In mile 17, I ran the first .25 in 76 seconds, then .5 in 3:38, then last .25 in 75 seconds. My legs were completely fried at the end. Great run I think.
3.28 13 miles in 96:48.
3.29 17 miles in 2:01:41.
3.30 17 miles treadmill in 1:49:57.
3.31 4.5 miles on treadmill AM. 10.5 miles PM up in Meredith on a loop where the first half had a decline and the second part had an incline. Tough run. I started out in 6:47 and worked my way down. Last 6.5 miles were in 38:48. Total time of 64:23. 15 miles total for the day.
4.1 5.3 miles AM. 4.7 miles early pm. ON treadmill in evening, 1.5 mile warm up. Then 4 by quarter miles with roughly 200 meter rest. I averaged 73 for the quarter miles. 1.5 miles of speed work total in 8 minutes flat. 1 mile cool down. 14 mile total for the day. My legs are really really beat.
104 miles for the week.
Thursday, March 22, 2012
3.19-3.25
3.19 13 miles outside along the ocean. I started out at 6:30 pace for the first 2 miles and then inadvertently got faster as I went along. Total time of 1:19:22 (6:06 pace). Last 3 miles in 17:07. Last 10 miles in 59:57.
3.20 15 miles along the ocean. 1:38:13 (6:32 pace)
3.21 18 miles along the ocean (1:52:29). First 3 miles in 19:32 and I just ended up going faster. First 6 in 38:55. First 9 in 57:50. 12 in 1:16:19. 15 in 1:34:45. 18 in 1:52:29. 6:15 pace. I felt fine.
3.22 14 miles outside--nice and easy this time--somewhere around 7:25 per mile.
3.23 11 miles outside nice and easy AM. 4.3 miles early PM. 3.7 miles late PM outside. 19 miles total.
3.24 4.1 miles outside in 30 minutes early AM. 1.3 miles jogging with my youngest son MID AM. 6.1 miles early PM (44:12) 4.5 miles early evening (30:25) 15 miles total.
3.25 8 miles early AM (59:17). 3 miles early PM (21 minutes) 5 miles late PM on treadmill. 16 miles total.
110 miles for the week. All-time record for a weekly total.
3.20 15 miles along the ocean. 1:38:13 (6:32 pace)
3.21 18 miles along the ocean (1:52:29). First 3 miles in 19:32 and I just ended up going faster. First 6 in 38:55. First 9 in 57:50. 12 in 1:16:19. 15 in 1:34:45. 18 in 1:52:29. 6:15 pace. I felt fine.
3.22 14 miles outside--nice and easy this time--somewhere around 7:25 per mile.
3.23 11 miles outside nice and easy AM. 4.3 miles early PM. 3.7 miles late PM outside. 19 miles total.
3.24 4.1 miles outside in 30 minutes early AM. 1.3 miles jogging with my youngest son MID AM. 6.1 miles early PM (44:12) 4.5 miles early evening (30:25) 15 miles total.
3.25 8 miles early AM (59:17). 3 miles early PM (21 minutes) 5 miles late PM on treadmill. 16 miles total.
110 miles for the week. All-time record for a weekly total.
Tuesday, March 13, 2012
3.12-3.18
3.12 15 miles outside along the ocean somewhere past Rye and back to work. I started out comfortably and slowly increased my speed, but with a minimal increase in effort. First 5 miles in 34:08, next 5 in 33:22, last 5 in 32:13. Total time of 1:39:43.
3.13 15 miles. Basically same 15 mile route as yesterday. I went out at a pace that felt good and kept at it. Firts 5 miles in 31:17, next 5 in 30:45, last 5 in 30:17. Total time of 1:32:19. 6:09 per mile.
I am finally feeling better.
3.14 15 miles outside around Portsmouth and Rye and on the trails around the Seacoast Science Center. (1:48:11)
3.15 10 miles early am on treadmill at 2 percent incline. (69:20).
3.16 12.1 miles outside up in Littleton NH. 5.9 miles pm outside in Meredith NH in 42:43. 18 miles total.
3.17 5.5 miles easy AM outside. 6 miles mid afternoon outside easy. 2.5 miles at 7 pm outside in 16:15. 14 miles total.
3.18 4 miles am easy. 4.4 miles early pm easy. 4.6 miles early evening. 13 miles total.
100 miles for the week.
Solid week. I am concentrating on higher mileage and staying away from track workouts for a couple weeks, because I am really running so many miles that I need to be careful and run smart.
3.13 15 miles. Basically same 15 mile route as yesterday. I went out at a pace that felt good and kept at it. Firts 5 miles in 31:17, next 5 in 30:45, last 5 in 30:17. Total time of 1:32:19. 6:09 per mile.
I am finally feeling better.
3.14 15 miles outside around Portsmouth and Rye and on the trails around the Seacoast Science Center. (1:48:11)
3.15 10 miles early am on treadmill at 2 percent incline. (69:20).
3.16 12.1 miles outside up in Littleton NH. 5.9 miles pm outside in Meredith NH in 42:43. 18 miles total.
3.17 5.5 miles easy AM outside. 6 miles mid afternoon outside easy. 2.5 miles at 7 pm outside in 16:15. 14 miles total.
3.18 4 miles am easy. 4.4 miles early pm easy. 4.6 miles early evening. 13 miles total.
100 miles for the week.
Solid week. I am concentrating on higher mileage and staying away from track workouts for a couple weeks, because I am really running so many miles that I need to be careful and run smart.
Thursday, March 8, 2012
3.5-3.11
I am still not feeling well!
3.5 6 miles easy on treadmill. I feel horrible.
3.6 12 miles in 77:38. I started out at 7 minute pace and worked my way down to 6. Treadmill at 2% incline.
3.7 12 miles on treadmill at 2% incline in 84 minutes.
3.8 2.5 miles warm up. Then I attempted a track workout in the swirling winds. 3 by 1,000 meters with 400 recoveries. 3:11 (1:49), 3:15 (1:55), 3:15 (1:55); 4 by 400's with 200 recoveries (1 minute) in 75, 76, 74. 1 mile jog. 4 by 200's in 30, 31, 31, 31. 5 miles cool down.
13.25 miles cool down.
It was very windy, but somehting is clearly wrong with me. I have no energy at all and this was about the worst workout I have ever had. I was exhausted from the second I started. I may need to see a doctor, because I think I have a bacterial virus.
The quality of my training is now suffering big time.
3.9 20.25 miles outside in 2:31. My lungs felt fine, but I have no energy. I am concerned.
3.10 6.5 miles treadmill at 2% incline (45:26) 6 miles outside PM in 38:14.
12.5 miles total.
3.11 2 miles AM outside. 5.5 miles early PM outside in 35 minutes. 1 mile with my kids nice and slow late afternoon. 7.5 miles early evening outside in 54:26.
16 miles total.
92 miles total for the week. One horrible track workout and no energy, but I am still putting in the miles.
3.5 6 miles easy on treadmill. I feel horrible.
3.6 12 miles in 77:38. I started out at 7 minute pace and worked my way down to 6. Treadmill at 2% incline.
3.7 12 miles on treadmill at 2% incline in 84 minutes.
3.8 2.5 miles warm up. Then I attempted a track workout in the swirling winds. 3 by 1,000 meters with 400 recoveries. 3:11 (1:49), 3:15 (1:55), 3:15 (1:55); 4 by 400's with 200 recoveries (1 minute) in 75, 76, 74. 1 mile jog. 4 by 200's in 30, 31, 31, 31. 5 miles cool down.
13.25 miles cool down.
It was very windy, but somehting is clearly wrong with me. I have no energy at all and this was about the worst workout I have ever had. I was exhausted from the second I started. I may need to see a doctor, because I think I have a bacterial virus.
The quality of my training is now suffering big time.
3.9 20.25 miles outside in 2:31. My lungs felt fine, but I have no energy. I am concerned.
3.10 6.5 miles treadmill at 2% incline (45:26) 6 miles outside PM in 38:14.
12.5 miles total.
3.11 2 miles AM outside. 5.5 miles early PM outside in 35 minutes. 1 mile with my kids nice and slow late afternoon. 7.5 miles early evening outside in 54:26.
16 miles total.
92 miles total for the week. One horrible track workout and no energy, but I am still putting in the miles.
Sunday, March 4, 2012
2.27-3.4
I have been sick the last few days and am feeling worse and worse--ugh.
2.27 8.5 miles AM outside around Kittery with a friend.
9.5 miles PM on treadmill at 2.5% incline for the warm up and cool down. 2.5 miles warm up. 4 miles with hills in 25:55: I alternated between 200 meters at 10.2 MPH (8% incline) and 200 meters at about 8.4 MPH (2% incline). Hard session and I do not feel well at all with this cold. 2.5 miles cool down.
2.28 10 miles PM on treadmill at 2% incline in slightly under 64 minutes.
2.29 6 miles AM treadmill at 2% incline in 43:30.
I skipped my PM run--I just felt too sick.
3.1 15 miles AM treadmill at 2% incline in 1:46:50. Raging snowstorm outside and I still do not feel good--I have no energy.
3.2 11 miles outside around the neighborhood in 86:38.
3.3 2 miles warm up on treadmill at 2% incline. 4 mile tempo run in 21:28 (5:22 pace). 4 miles cool down at 7 minute pace.
10 miles total AM.
At first, I was bummed about this workout, but I have no energy from this cold and this is 45 seconds faster than I did last year for the same workout--I guess it is decent.
5 miles PM outside in 34:25. Last quarter in 76---I started out at 6:20 pace and worked my way down to 4:35 pace and maintained my form and stayed relaxed as best I could.
15 miles total.
3.4 10 miles AM treadmill at 2% incline in 72 minutes. 6 miles PM in 43 minutes on treadmill.
16 miles total.
91 miles for the week and I was sick the entire week.
2.27 8.5 miles AM outside around Kittery with a friend.
9.5 miles PM on treadmill at 2.5% incline for the warm up and cool down. 2.5 miles warm up. 4 miles with hills in 25:55: I alternated between 200 meters at 10.2 MPH (8% incline) and 200 meters at about 8.4 MPH (2% incline). Hard session and I do not feel well at all with this cold. 2.5 miles cool down.
2.28 10 miles PM on treadmill at 2% incline in slightly under 64 minutes.
2.29 6 miles AM treadmill at 2% incline in 43:30.
I skipped my PM run--I just felt too sick.
3.1 15 miles AM treadmill at 2% incline in 1:46:50. Raging snowstorm outside and I still do not feel good--I have no energy.
3.2 11 miles outside around the neighborhood in 86:38.
3.3 2 miles warm up on treadmill at 2% incline. 4 mile tempo run in 21:28 (5:22 pace). 4 miles cool down at 7 minute pace.
10 miles total AM.
At first, I was bummed about this workout, but I have no energy from this cold and this is 45 seconds faster than I did last year for the same workout--I guess it is decent.
5 miles PM outside in 34:25. Last quarter in 76---I started out at 6:20 pace and worked my way down to 4:35 pace and maintained my form and stayed relaxed as best I could.
15 miles total.
3.4 10 miles AM treadmill at 2% incline in 72 minutes. 6 miles PM in 43 minutes on treadmill.
16 miles total.
91 miles for the week and I was sick the entire week.
Tuesday, February 21, 2012
2.20-2.26
2.20 2.5 miles warm-up. 4 by 1200's with 80 seconds rest. 3:47, 3:46, 3:46, 3:46. 3.75 miles in 20:34. I was at 18:57 for 3.5 miles, which is 5:25 pace. 2.75 cool down.
9 miles total.
Abominable workout--I felt like crap. What a bummer. I did the same workout last year, but faster and with less rest--although I think I went faster on my recoveries. I have to remember I am way above last year's mileage and training differently--but I need to incorporate more speed work in either case.
2.21 6 miles on treadmill (2% incline) in 39 minutes. I need to take it easier in terms of mileage this week.
2.22 5 miles easy.
2.23 12 miles total. 2 miles warm up. On treadmill at 2% incline, I alternated fast quarters in 73 seconds followed by recoveries of half miles in 2:50. I did 10 quarter miles fast and ended up at 7.5 miles in 40:32 (5:24 average). 2.5 miles cool down.
I am ecstatic about this workout. I felt very strong and relaxed nearly the whole time. Next time I do this workout I will be decreasing my rest--first time I was able to do ten of these!
2.24 15 miles treadmill at 2% incline in 1:49:15.
2.25 15 miles treadmill at 2% incline in 1:48:57.
2.26 13 miles treadmill at 2% incline in 1:31:15.
75 miles total for the week. Sort of a recovery week with one okay speed workout and a great workout on Monday. I needed to scale back my mileage a little bit. My legs feel cooked--but even a couple days of recovery helped my legs feel insanely strong on Thursday. I am going to tear up the seacoat this summer.
9 miles total.
Abominable workout--I felt like crap. What a bummer. I did the same workout last year, but faster and with less rest--although I think I went faster on my recoveries. I have to remember I am way above last year's mileage and training differently--but I need to incorporate more speed work in either case.
2.21 6 miles on treadmill (2% incline) in 39 minutes. I need to take it easier in terms of mileage this week.
2.22 5 miles easy.
2.23 12 miles total. 2 miles warm up. On treadmill at 2% incline, I alternated fast quarters in 73 seconds followed by recoveries of half miles in 2:50. I did 10 quarter miles fast and ended up at 7.5 miles in 40:32 (5:24 average). 2.5 miles cool down.
I am ecstatic about this workout. I felt very strong and relaxed nearly the whole time. Next time I do this workout I will be decreasing my rest--first time I was able to do ten of these!
2.24 15 miles treadmill at 2% incline in 1:49:15.
2.25 15 miles treadmill at 2% incline in 1:48:57.
2.26 13 miles treadmill at 2% incline in 1:31:15.
75 miles total for the week. Sort of a recovery week with one okay speed workout and a great workout on Monday. I needed to scale back my mileage a little bit. My legs feel cooked--but even a couple days of recovery helped my legs feel insanely strong on Thursday. I am going to tear up the seacoat this summer.
Friday, February 17, 2012
2.13-2.19
2.13 10 miles easy on treadmill (2% incline).
2.14 10 miles easy on treadmill (2% incline).
2.15 1.5 mile warm up. 10 mile tempo on treadmill at 2% incline in 55:09 (5:31 pace). 1.5 mile warm up.
13 miles total.
I am psyched--this is 1:47 faster than 11 months ago!
2.16 8 miles outside in 62 minutes. (Recovery day)
2.17 10 miles AM on treadmill at 2% incline in 67:26. Sort of a progression run. First 6 miles in 42:36. I then picked the pace up from 7:05 per mile to 5:30 per mile for 3.5 miles. I then ran the last half mile in 2:26. My last mile was in 5:21.
11 miles outside PM in 81 minutes.
21 miles for the day.
2.18 18 miles outside. First 3 miles I was at 21:45. I then inadvertently picked it up and was at 35:20 after 5 miles and 61:42 after 9. I ran the last 9 miles in 57:30 with the last 3 in 18:13. Total time was 1:59:12. I felt pretty good.
2.19 12 miles outside in 92 minutes.
92 miles for the week
2.14 10 miles easy on treadmill (2% incline).
2.15 1.5 mile warm up. 10 mile tempo on treadmill at 2% incline in 55:09 (5:31 pace). 1.5 mile warm up.
13 miles total.
I am psyched--this is 1:47 faster than 11 months ago!
2.16 8 miles outside in 62 minutes. (Recovery day)
2.17 10 miles AM on treadmill at 2% incline in 67:26. Sort of a progression run. First 6 miles in 42:36. I then picked the pace up from 7:05 per mile to 5:30 per mile for 3.5 miles. I then ran the last half mile in 2:26. My last mile was in 5:21.
11 miles outside PM in 81 minutes.
21 miles for the day.
2.18 18 miles outside. First 3 miles I was at 21:45. I then inadvertently picked it up and was at 35:20 after 5 miles and 61:42 after 9. I ran the last 9 miles in 57:30 with the last 3 in 18:13. Total time was 1:59:12. I felt pretty good.
2.19 12 miles outside in 92 minutes.
92 miles for the week
Tuesday, February 7, 2012
2.6-2.12
2.6 2 miles warm up. Canova Lactate Threshold on treadmill at 2% incline--I alternated quarter miles fast in 73 followed by half miles in about 2:51 for a recovery. I did 8 fast quarter miles for 6 miles total in 32:31. 2 miles cool down.
This was a total ballbuster. I wanted to do 10 quarter miles, but I was totally cooked. This was 8 seconds faster than a couple weeks ago.
10 miles total.
2.7 12 miles in 77:79 on treadmill at 2% incline.
2.8 11 miles in 78 minutes on treadmill at 2% incline. I took it easier today.
2.9 8 miles treadmill at 2% incline in 58 minutes.
2.10 25 miles outside in 3:00:51. My last five miles were slightly under 7 minute pace and I felt pretty good throughout the run, but slightly tired the last 7 miles or so. I have a lot more stamina than I did a couple months ago.
2.11 5 miles outside AM in 40 minutes. 6 miles outside PM in 46 minutes. Recovery day.
2.12 2 mile warm up on treadmill at 2% incline and then 3 by (400, 800, 2000 meter) 2 mile supersets with recovery jogs of 400 meters (2 minutes). My goal was 73, 2:35, 6:53). I did (73, 2:34, 6:47) [10:35], (74, 2:34, 6:46) [10:34], (74, 2:33, 6:39) [10:26]. 6.5 miles total in 35:25. I find that a lot of my workouts for speed tend to average about 5:27 per mile, whereas last year that would have been impossible.
4.5 mile cool down.
13 miles total.
I rocked this workout and was 15 second faster than a similar workout last year at this time. Just 2 days after a 25 mile run, I feel fantastic.
4 miles PM on treadmill (2% incline) 27:20.
17 miles total for the day.
94 miles for the week. I am annihilating workouts from last year at this time.
This was a total ballbuster. I wanted to do 10 quarter miles, but I was totally cooked. This was 8 seconds faster than a couple weeks ago.
10 miles total.
2.7 12 miles in 77:79 on treadmill at 2% incline.
2.8 11 miles in 78 minutes on treadmill at 2% incline. I took it easier today.
2.9 8 miles treadmill at 2% incline in 58 minutes.
2.10 25 miles outside in 3:00:51. My last five miles were slightly under 7 minute pace and I felt pretty good throughout the run, but slightly tired the last 7 miles or so. I have a lot more stamina than I did a couple months ago.
2.11 5 miles outside AM in 40 minutes. 6 miles outside PM in 46 minutes. Recovery day.
2.12 2 mile warm up on treadmill at 2% incline and then 3 by (400, 800, 2000 meter) 2 mile supersets with recovery jogs of 400 meters (2 minutes). My goal was 73, 2:35, 6:53). I did (73, 2:34, 6:47) [10:35], (74, 2:34, 6:46) [10:34], (74, 2:33, 6:39) [10:26]. 6.5 miles total in 35:25. I find that a lot of my workouts for speed tend to average about 5:27 per mile, whereas last year that would have been impossible.
4.5 mile cool down.
13 miles total.
I rocked this workout and was 15 second faster than a similar workout last year at this time. Just 2 days after a 25 mile run, I feel fantastic.
4 miles PM on treadmill (2% incline) 27:20.
17 miles total for the day.
94 miles for the week. I am annihilating workouts from last year at this time.
Thursday, February 2, 2012
1.30-2.5
1.30 13 miles on treadmill (2% incline) in 89:39. I felt terrible.
1.31 2 miles warm up. 12 by Half Miles at 2:32 on treadmill at 2% incline. I jogged at slightly under 8 minute pace for 2 minutes between each one. 9 miles total with 11 recovery jogs in 52:45. 2 miles cool down.
This was a great effort. The last 3 were pretty hard. Last year, I think I did the same workout but could only muster 6 reps and I probably took more rest.
13 miles total.
2.1 12 miles in 79:47 on treadmill (2% incline). I felt okay.
2.2 11 miles in 80 minutes on treadmill (2% incline).
2.3 17 miles on treadmill at 2% at a solid pace in 1:45:23, which is 6:12 pace. Forst 7 miles in 44:09. Last 10 miles in 61:12.
2.4 These runs were all outside. 4 miles AM in 26:43. 6 miles early PM in 43:31. 5 miles late afternoon in 34:12.
15 miles total.
2.5 11 miles on treadmill easy.
92 miles total. My legs feel a bit rubbery. I have never run this kind of mileage before.
1.31 2 miles warm up. 12 by Half Miles at 2:32 on treadmill at 2% incline. I jogged at slightly under 8 minute pace for 2 minutes between each one. 9 miles total with 11 recovery jogs in 52:45. 2 miles cool down.
This was a great effort. The last 3 were pretty hard. Last year, I think I did the same workout but could only muster 6 reps and I probably took more rest.
13 miles total.
2.1 12 miles in 79:47 on treadmill (2% incline). I felt okay.
2.2 11 miles in 80 minutes on treadmill (2% incline).
2.3 17 miles on treadmill at 2% at a solid pace in 1:45:23, which is 6:12 pace. Forst 7 miles in 44:09. Last 10 miles in 61:12.
2.4 These runs were all outside. 4 miles AM in 26:43. 6 miles early PM in 43:31. 5 miles late afternoon in 34:12.
15 miles total.
2.5 11 miles on treadmill easy.
92 miles total. My legs feel a bit rubbery. I have never run this kind of mileage before.
Tuesday, January 24, 2012
1.23-1.29
1.23 11 miles on treadmill at 2% incline in 75:28. My legs feel a little rubbery.
1.24 11 miles total. 2.5 miles warm up. Canova Lactate Intervals: 8 x 400m. I ran the 400's in 72-73 seconds and then ran 800's at roughly 5:49 pace and kept alternating. 6 miles in 32:39. 2.5 miles cool down. I averaged 5:26.5 a mile and felt very strong. My first three miles were in 16:29 and my last were in 16:10. To put this in perspective, I did a 6 mile tempo run in 33:13 toward the end of February last year. I felt very good for this and just wanted to see how I felt.
I am clearly entering a new level of fitness. I am humbled and thankful.
1.25 12 miles on treadmill at 2% incline. 1st 6 miles in 37:54. Last 6 in 35:51 with last mile in 5:22. Total time was 73:45.
Honestly, this was not that hard of a workout--I am really gaining a lot of strength.
1.26 11 miles easy on treadmill (2% incline) in 74 minutes.
1.29 1 mile warm up. 4 by 5ks at goal marathon pace with about.5 mile recovery on treadmill at 2% incline. 17:22 (.5 mile recovery in 3:53); 17:21 (.5 mile recovery in 3:41); 17:18 (.6 mile recovery in 4:38); 17:14. 14 mile total in 81:50. 1 mile cool down.
16 miles total. This was a pretty crazy workout. I had never done more than 6 mile of interval training--3 reps of 2 mile repeats--so this was pretty insane. However, I did not go as fast I could. I wanted to focus on pace and form and staying relaxed and watching my breathing. The last repeat I felt some lactic acid and it was getting harder for sure. This was a serious effort. Last year, I did one 3 mile tempo run in February at slightly slower than this pace and that was my whole workout. Clearly, mty fitness is off the charts compared to last year.
1.28 10 miles out in 77:30. My legs felt absolutely shot from the previous day. First 5 miles were in about 40:30 and then I started to feel better.
1.29 12 miles (AM) treadmill at 2 percent incline in 85:50. I felt decent. 8 miles PM in 51:16 on treadmill at 2% incline. I alternated 5 miutes at about 6:45 too 6:50 pace and 1 minute at 12.5 miles per hour (4:50 pace). I concentrated on feeling relaxed and I felt great.
20 miles for the day.
I am starting to feel very excited about my training.
91 miles for the week
1.24 11 miles total. 2.5 miles warm up. Canova Lactate Intervals: 8 x 400m. I ran the 400's in 72-73 seconds and then ran 800's at roughly 5:49 pace and kept alternating. 6 miles in 32:39. 2.5 miles cool down. I averaged 5:26.5 a mile and felt very strong. My first three miles were in 16:29 and my last were in 16:10. To put this in perspective, I did a 6 mile tempo run in 33:13 toward the end of February last year. I felt very good for this and just wanted to see how I felt.
I am clearly entering a new level of fitness. I am humbled and thankful.
1.25 12 miles on treadmill at 2% incline. 1st 6 miles in 37:54. Last 6 in 35:51 with last mile in 5:22. Total time was 73:45.
Honestly, this was not that hard of a workout--I am really gaining a lot of strength.
1.26 11 miles easy on treadmill (2% incline) in 74 minutes.
1.29 1 mile warm up. 4 by 5ks at goal marathon pace with about.5 mile recovery on treadmill at 2% incline. 17:22 (.5 mile recovery in 3:53); 17:21 (.5 mile recovery in 3:41); 17:18 (.6 mile recovery in 4:38); 17:14. 14 mile total in 81:50. 1 mile cool down.
16 miles total. This was a pretty crazy workout. I had never done more than 6 mile of interval training--3 reps of 2 mile repeats--so this was pretty insane. However, I did not go as fast I could. I wanted to focus on pace and form and staying relaxed and watching my breathing. The last repeat I felt some lactic acid and it was getting harder for sure. This was a serious effort. Last year, I did one 3 mile tempo run in February at slightly slower than this pace and that was my whole workout. Clearly, mty fitness is off the charts compared to last year.
1.28 10 miles out in 77:30. My legs felt absolutely shot from the previous day. First 5 miles were in about 40:30 and then I started to feel better.
1.29 12 miles (AM) treadmill at 2 percent incline in 85:50. I felt decent. 8 miles PM in 51:16 on treadmill at 2% incline. I alternated 5 miutes at about 6:45 too 6:50 pace and 1 minute at 12.5 miles per hour (4:50 pace). I concentrated on feeling relaxed and I felt great.
20 miles for the day.
I am starting to feel very excited about my training.
91 miles for the week
Wednesday, January 18, 2012
1.16-1.22
1.16 7 miles easy in 46:20 on treadmill (2 % incline).
1.17 2.5 miles warm up. 6 by .5 miles with 70 seconds recovery jog. 1 by 200 with another 200 recovery jog--4.25 miles total in 23:16--all on the treadmill at 2% incline. Splits were 2:27, 2:27, 2:28, 2:28, 2:29, 2:29. 200 was at 12.5 mph at 4% incline. 3.25 miles cool down.
This was a totally rough workout. I have not had an honest to goodness speed workout in almost 2 months, but I hung on for those last two half miles. This was a real gut check workout. I need to continue to do a workout like this once per week from here on out.
10 miles total.
1.18 14 miles on treadmill at 2% incline in 91:46--about 6:33 pace. It is incredible how easy 6:30 pace is--but on a treadmill this was boredom personified!
1.19 12 miles on treadmill at 2% incline in 81 minutes. Last quarter mile in 75. I felt good.
1.20 19 mile progression run on treadmill at 2% incline. I ran my first 6 miles in 39:47 (6:38 pace), my next 6 miles in 37:28 (6:15 per mile pace), and my last 7 miles in 40:16 (5:45) for a total of 1:57:31 I am very pleased and had way more left in the tank than I thought I would those last 7 miles. Those last two miles were probably around 5:38 pace.
1.21 10 miles outside in the snow in 85:47. Slow going and my legs felt roasted from the day before.
1.22 10 miles (AM) on treadmill at 2% incline in 70:36. I picked it up the last few miles and felt decent. 8 miles PM treadmill at 2% incline in 53:30.
90 miles for the week Excellent week.
1.17 2.5 miles warm up. 6 by .5 miles with 70 seconds recovery jog. 1 by 200 with another 200 recovery jog--4.25 miles total in 23:16--all on the treadmill at 2% incline. Splits were 2:27, 2:27, 2:28, 2:28, 2:29, 2:29. 200 was at 12.5 mph at 4% incline. 3.25 miles cool down.
This was a totally rough workout. I have not had an honest to goodness speed workout in almost 2 months, but I hung on for those last two half miles. This was a real gut check workout. I need to continue to do a workout like this once per week from here on out.
10 miles total.
1.18 14 miles on treadmill at 2% incline in 91:46--about 6:33 pace. It is incredible how easy 6:30 pace is--but on a treadmill this was boredom personified!
1.19 12 miles on treadmill at 2% incline in 81 minutes. Last quarter mile in 75. I felt good.
1.20 19 mile progression run on treadmill at 2% incline. I ran my first 6 miles in 39:47 (6:38 pace), my next 6 miles in 37:28 (6:15 per mile pace), and my last 7 miles in 40:16 (5:45) for a total of 1:57:31 I am very pleased and had way more left in the tank than I thought I would those last 7 miles. Those last two miles were probably around 5:38 pace.
1.21 10 miles outside in the snow in 85:47. Slow going and my legs felt roasted from the day before.
1.22 10 miles (AM) on treadmill at 2% incline in 70:36. I picked it up the last few miles and felt decent. 8 miles PM treadmill at 2% incline in 53:30.
90 miles for the week Excellent week.
Wednesday, January 11, 2012
1.9-1.15
1.9 8 miles on treadmill (2% incline. I started out in 6:50 and then averaged about 6:17 until the final mile when I busted a 5:35 with the final 800 in 2:35. Time was 50:03. I am trying to become accustomed to always finishing strong and feel comfortable running easy at 6:30 and under. I feel pretty good.
1.10 4 miles am easy. 6 miles pm--1.5 mile warm up on treadmill at 2% incline. 3 mile tempo in 16:01. 1.5 mile cool down in 10 minutes. I felt pretty decent. Lots of high mileage the last few months, so I am a little bit tired generally speaking.
10 miles total for the day.
1.11 12 miles on treadmill at 2% incline. First 4 miles in 26:58. Next 4 in 26:22. Last 4 miles in 24:36 with the last half mile in 2:32. I am feeling very strong and was not breathing hard even at the end.
1.12 4 miles easy AM treadmill. 10 miles on treadmill at 2% incline in 63:32--6:20 per mile. I feel strong. 14 miles total.
1.13 6 miles treadmill(2% incline) in 43 minutes AM. 4.4 miles early PM outside. 4.6 miles late PM outside in the dark. 15 miles total for the day.
1.14 3.2 miles in 23 minutes outside--cold--early AM. Late AM--5.2 miles outside. 6 miles PM in 37:37 outside. I started out in 6:55 and worked my way down and ran a 75 second last 400. My last mile was in 5:41 and the mile before that was 6 minutes even. Last three miles in 18:00. I felt like i was jogging fast. I am clearly really gaining in strength.
14.4 miles for the day. Cold and windy out there, but I got work to do.
1.15 8 miles am on treadmill at 2% incline. 2 mile warm up. Canova Lactate Intervals: 6 x 400m. I ran the 400's in 73 seconds and then ran 800's at roughly 5:52 pace and kept alternating. 4 miles in 21:46. 2 miles cool down. I felt very good for this and just wanted to see how I felt. Last year at this time, I was around 22:21 for 4 miles and going "all-out" for a tempo. I felt relaxed for this and probably should have gone a little farther, but I had a time crunch.
9 miles pm in 57 minutes. 17 miles total.
I am amazed at how I feel running 6:15 miles now. It is as if I am jogging. I finally feel like all my higher mileage is paying off. I am so thankful, because I am training my butt off!
90.4 miles for the week
1.10 4 miles am easy. 6 miles pm--1.5 mile warm up on treadmill at 2% incline. 3 mile tempo in 16:01. 1.5 mile cool down in 10 minutes. I felt pretty decent. Lots of high mileage the last few months, so I am a little bit tired generally speaking.
10 miles total for the day.
1.11 12 miles on treadmill at 2% incline. First 4 miles in 26:58. Next 4 in 26:22. Last 4 miles in 24:36 with the last half mile in 2:32. I am feeling very strong and was not breathing hard even at the end.
1.12 4 miles easy AM treadmill. 10 miles on treadmill at 2% incline in 63:32--6:20 per mile. I feel strong. 14 miles total.
1.13 6 miles treadmill(2% incline) in 43 minutes AM. 4.4 miles early PM outside. 4.6 miles late PM outside in the dark. 15 miles total for the day.
1.14 3.2 miles in 23 minutes outside--cold--early AM. Late AM--5.2 miles outside. 6 miles PM in 37:37 outside. I started out in 6:55 and worked my way down and ran a 75 second last 400. My last mile was in 5:41 and the mile before that was 6 minutes even. Last three miles in 18:00. I felt like i was jogging fast. I am clearly really gaining in strength.
14.4 miles for the day. Cold and windy out there, but I got work to do.
1.15 8 miles am on treadmill at 2% incline. 2 mile warm up. Canova Lactate Intervals: 6 x 400m. I ran the 400's in 73 seconds and then ran 800's at roughly 5:52 pace and kept alternating. 4 miles in 21:46. 2 miles cool down. I felt very good for this and just wanted to see how I felt. Last year at this time, I was around 22:21 for 4 miles and going "all-out" for a tempo. I felt relaxed for this and probably should have gone a little farther, but I had a time crunch.
9 miles pm in 57 minutes. 17 miles total.
I am amazed at how I feel running 6:15 miles now. It is as if I am jogging. I finally feel like all my higher mileage is paying off. I am so thankful, because I am training my butt off!
90.4 miles for the week
Thursday, January 5, 2012
1.2-1.8
1.2 5.5 miles treadmill (2% incline) easy.
1.3 7 miles easy on treadmill(2% incline).
1.4 Unscheduled progression run and my legs felt like junk--I kind of copped out at the end. I did this on the treadmill at 2% incline. 7.5 miles total (1st 3 in 22:11, next 3 in 17:52, last 1.5 in 8:11) in 48:17. 1.5 miles cool down.
9 miles total.
It is clear I need to reintroduce speed workouts into my routine. I have lost some speed and my legs are a little rubbery with the increased miles I am doing. This needs to be a recovery week in temrs of total mileage.
1.5 12 miles total. On the treadmill. First two miles were nice and easy in 15:13 and then I sped up a little to about 13:35 for the next two miles and then 51:20 for the next 8 miles. 80:08 for 12 miles total. I felt like total junk tonight. I was exhausted and was not obviously trying all that hard, but I swear I dont think I could have gone much faster. Junk workout.
1.6 7 miles total on the treadmil at my customary 2% incline. I started out in 7:50 and worked my way down to a final quarter mile in 73 seconds. Total time was 45:19--a shade under 6:30. I felt great.
1.7 5.2 miles AM in 34:57. I started out close to 8 and just stated to work my way down. I never lost my breath, though. 7 miles PM in 48:25. Last mile in 5:54. I never lost my breath. I started out slow and ended up at 6 minute pace and it felt easy.
11 miles total.
1.8 11 miles AM EASY in 82 minutes. 5 miles PM treadmill easy in about 36:30. 16 miles total.
68.7 miles total for the week. Decent recovery week. I discovered a new dirt mini-track (200 meters) at a nearby elementary school, so I am going to be able to squeeze in more track workouts. For now, I am still concentrating on longer runs and more mileage. 68.7 miles is pretty good for a recovery week.
1.3 7 miles easy on treadmill(2% incline).
1.4 Unscheduled progression run and my legs felt like junk--I kind of copped out at the end. I did this on the treadmill at 2% incline. 7.5 miles total (1st 3 in 22:11, next 3 in 17:52, last 1.5 in 8:11) in 48:17. 1.5 miles cool down.
9 miles total.
It is clear I need to reintroduce speed workouts into my routine. I have lost some speed and my legs are a little rubbery with the increased miles I am doing. This needs to be a recovery week in temrs of total mileage.
1.5 12 miles total. On the treadmill. First two miles were nice and easy in 15:13 and then I sped up a little to about 13:35 for the next two miles and then 51:20 for the next 8 miles. 80:08 for 12 miles total. I felt like total junk tonight. I was exhausted and was not obviously trying all that hard, but I swear I dont think I could have gone much faster. Junk workout.
1.6 7 miles total on the treadmil at my customary 2% incline. I started out in 7:50 and worked my way down to a final quarter mile in 73 seconds. Total time was 45:19--a shade under 6:30. I felt great.
1.7 5.2 miles AM in 34:57. I started out close to 8 and just stated to work my way down. I never lost my breath, though. 7 miles PM in 48:25. Last mile in 5:54. I never lost my breath. I started out slow and ended up at 6 minute pace and it felt easy.
11 miles total.
1.8 11 miles AM EASY in 82 minutes. 5 miles PM treadmill easy in about 36:30. 16 miles total.
68.7 miles total for the week. Decent recovery week. I discovered a new dirt mini-track (200 meters) at a nearby elementary school, so I am going to be able to squeeze in more track workouts. For now, I am still concentrating on longer runs and more mileage. 68.7 miles is pretty good for a recovery week.
Tuesday, January 3, 2012
2011 mileage total
I logged 3,281.3367 miles this year--or about roughly 63 miles per week, or about 9 miles per day.
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