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
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?
Wednesday, May 16, 2012
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.
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