9.8.25 - 9.14.25

I’ve gotten serious about training again. I ran an 18:20 5k two days ago. I want to break 17:30 this fall. I’m 51 years old now…

9.9.25 

- 2 × 1 mile in 5:43, 5:42 with 2:00 rest 

- 2 × 800 in 2:45, 2:46 with 1:00 rest 

- 2 × 400 in 80, 80 with 0:30 rest

- 4 × 200 in 37, 36, 37, 36 with 0:30 rest

9.10.25

10 miles in 73:11. Cruising and felt great. I’m starting to feel that special kind of fitness coming back to me.

9.11 6.1 easy 48.07

9.12 6.2 easy 50:53

1/28-2/3

62 miles for the week.

One workout, I warmed up at 14:13 for two miles, then I alternated 2 minutes at 5:00 pace with 90 seconds rest at 6:40 pace. I did that for 2.25 miles. Then 1 mile at 6:40. Then 1.75 miles alternating 90 seconds at 5:00 pace with 60 seconds rest at 6:40ish pace. Then 1 mile in 6:40. Then 1.5 miles alternating between 1 minute at 5:00 pace with 45 seconds rest at about 6:45 pace. Then 1 mile rest at 6:40ish pace. Then last 1.5 miles alternating between 30 seconds at 4:55 pace and 30 seconds at 6:40 is pace. 12 miles in 72:47--last 10 in 58:34.

1/21-1/27

82 miles for the week.

1/14-1/20

62 miles for the week
One harder workout--14 mile run starting at 7 minute pace then working way down to 6 minute pace with last 4 miles in a tempo pace at 21:36.

1/7-1/13

82 miles for the week

12/31-1/6

66 miles for the week

12/24-12/30

66 miles for the week

21 mile run on one day.

12/17-12/23

110 miles total for the week

12/10-12/16

12/3-12/9

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

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

11/19-11/25

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

11/12-11/18

11/12

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.

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

2012 mileage total so far

3,550.1 miles as of 10.28.

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

10/8-10/14

10/8



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