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
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, January 24, 2012
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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