Week ending 10/15/11 51 miles

Sunday:  Chicago Marathon.   1.5 wu, 18 miles of hard running (15 miles of 5:18 pace, 2 miles of 5:30 pace, 1 
               mile of 6:00 pace), 2.5 wd... 1.5 miles later to/from ticket office for Architecture Tour

Monday:  Day Off

Tuesday:  Easy 5 miles (34:19), avgHR 131

Wednesday:  Easy 7 miles (46:32), 6:38pace, avHR 134

Thursday:  Easy 5 miles (34:41), avHR 129

Friday:  Incline workout   5 miles (60min)... 1st mile 15%grade-15:20(HR122), 2ndMile 15%-13:49HR141,
            3rdMile 15%-13:40HR148, .5Mile 15%-6:55HR151, 1.5 miles 0%-10:11avHR147

Saturday:  Incline workout  6miles (62:19)...1st mile 16:55(15%)hr121, 2nd Mile 15:53(15%)hr133
               3rdMile 7:25(4%)hr130, 4thMile 7:28(4%)hr125, 5thMile 7:18(4%)136, 6thMile 7:19(4%)hr137


not bad for a week after a marathon, but I did only run 18 miles of it.   nice decompression week (gained 8 pounds up to 146lbs)... HR funny during evening runs after dinners - my body doesn't like running on full.

miles for year: 3034 (268/290 days)

Week ending 10/8/11 39 Miles - Pre-Chicago Marathon

Sunday:      REST DAY.   First one in a long time.   Felt good to take a day off.

Monday:     10 miles out/back on chester creek (64 min)  2miles of strides on treadmill afterwards


Tuesday:      easy 5 miles on Mini Treadmill w/ Strides (33:43min), avgHR 130

Wednesday:   8 miles w/ 2 at marathon pace (53min), avgHR 120
                     First day I've felt really good in a while... HRs low.  Resting HR 36 today.

Thursday:  In Chicago.  Easy 5.6 miles w/Monica (40:22) avg HR 111.... did 4 strides


Friday:     In Chicago.   Easy 3.1 miles (24min)  avg HR 115.   massage from Katie

Saturday:   Easy 5.6 miles (42min) w/ 4 strides.  lower legs tight.   avg HR 117




nice, restive, recovery week.   did great job staying off of my feet, hydrating, and resting.   

Week ending 10/1/11 82 Miles

Sunday:       In Boston.   Easy 17.75 miles.  Out/back from Sheraton along Charles River…last 2 on treadmill 
                         5:18(HR156) Felt mediocre outside(75deg+humid), great inside(120min)

Monday:      In Chatham Bar.  Easy 5.65 miles w/Mike Aish (41:14) avgHR112


Tuesday:       AM easy 11.75 miles (HR wacky over last 20min) 7:15 pace (86min)
                     PM easy 4.1 miles (30min) avgHR115



Wednesday:   AM 9 Miles w/ 4x1mi Tempo w/ Mike Aish 3 mile warmup w/ strides
                     5:05 - 5:03 - 5:03 - 5:00... quarter mile jog inbetween, 1 mile warmdown (58:00) 
                     PM  easy 4.75 miles w/ JC (36min)  avgHR109

              

Thursday:          In Chatham Bars.  Easy 10.15 miles w/Mike Aish (1:06:14) avgHR129


Friday:                In Boston.  Easy 10.16 miles along Charles River(68:50) avgHR126


Saturday:           9 miles w/ 6 miles of In/Out miles.    2 mile warmup 14:55
                     5:19(148)  -  5:54(137)  -  5:17(153)  -  5:56(139)  - 5:15(156)  -  5:53(144)
                     1 mile easy.    felt great.   Heart rates low.  (55:17) avgHR 133


Decent recovery week.   Anxious that HRs were so off the wall on some of the runs, but I think the 1-3 drinks I had Sunday-Tuesday might have had something to do with that.  Workout on the track felt good.   Saturday's workout felt great.

Week ending 9/24/11 77 Miles (Philadelphia Rock and Roll Half Marathon)

Sunday 9/18/11   Philadelphia Half Marathon.   1:08:11
                           Perfect Temp… mild winds up to 13-14mph
splits:
mile 1    4:58       felt relaxed, but fast
mile 2    5:05       settled in… let the massive group get away
mile 3    5:09       trying to find rhythm… running solo or maybe with 1 other guy
mile 4    5:06       top ladies caught up… got in a better groove
mile 5    5:04       hanging with ladies (+10 other guys!)
mile 6    5:11       fell away from group (quads tying up.. flooding with lactate…)
mile 7    5:12       slowly melted off off group
mile 8    5:16.5   struggling
mile 9    5:25       really struggled
mile 10  5:15       downhill mile, started to feel better
mile 11  5:10       got in a good groove, trying to embrace “the suck”, which it did
mile 12  5:15       still fighting
mile 13  5:24.5    got my ass kicked… legs ran out of juice.  heart rate too high; not my day.
last .1      :35

today was a 7 out of 10.   I wanted to run a full 90 seconds faster, but i’m proud of the way i continued to fight.  heart was funny.. would have been interesting to see a monitor (but i hate wearing those during races)   felt ok on warmdown.   
i still feel really good about my upcoming run in Chicago.  Truth be told, I haven’t felt great since Lost Lake.  Lost Lake is the sort of race that can take it out of you:  seeing as how i hammered the last 3 miles of the downhill there so hard, there’s probably a correlation betweeen SORE QUADS during the race and how they felt today.  Katie remarked how stiff and inflexible they were too.  Gotta iron out the wrinkles.

Monday:       In Anchorage.   Easy 7 miles.  out/back on Chester Creek (46:14)  avgHR 135

Tuesday:      Easy 14.1 miles.  out/back chester creek (91min)  avgHR 131  6:55-6:12 pace

Wednesday:    Easy 10 miles.   chester creek   (65min)  avg HR 131  pace: 7:00-6:14 pace

Thursday:     12 miles w/ 8 miles of progression.  2 miles warmup (2nd mile with strides from 11.1 mph to 11.7 mph)

                        Progression:
                        mile 1 5:24 (HR151) - mile 2 5:22 - mile 3 5:21 (HR 153) - mile 4 5:21 (HR 156)
                        mile 5 5:18 (HR 160) - mile 6 5:16 (HR 164) - mile 7 5:12 (HR 167) - mile 8 5:10 (HR 169) 
                        1:10:35  felt good.

Friday:      easy 6 miles (41:14), avg HR 127

Saturday:   In Boston.   Easy 8.1 miles along Charles River (57:15) avgHR124

Good week.  Went light on the workouts to try to recover from Phili.   Had a 3x2mi Tempo workout planned for Thursday, but progression run just seemed like a better run for me to do.   (felt good too).    Still a little worn down.  Looking forward to some recovery weeks.

Week ending 9/17/11 66 Miles

Sunday:     Easy 7 miles. (46:18)  HR way high for last 3 miles (168-170)…. too much caffeine i think
                HR 115-120 for rest of run
Monday:      Easy 11 miles. (72:40)  out/back chester creek:  avg HR 123,  pace 7:00 – 6:13 pace

Tuesday:   Treadmill.   12 Miles w/ (2x1.5mi Tempo, 2x800 Int, 1 mile Tempo, all w/2min recovery jog)
                 1.5 miles 5:07 pace (avgHR152/max158) 2 min jog
                 1.5 miles 5:07 pace (avgHR157/max163) 2 min jog
                 800 in 2:23 (avgHR 156/max169) 2 min jog
                 800 in 2:21 (avgHR 162/max171) 2 min jog
                 1 mile 5:07 (avgHR 159/max 163).     
                       
                       Massage w/ Katie afterwards did not feel good at all.      Night time, travel to DC.


Wednesday:   In DC.  easy 8 miles (60min)    Easy w/ Monica around DC mall and title basin…

              

Thursday:  In DC.  Easy 10.75 miles (76:46)  hot and humid… first 2.5 miles easy w/ monica down to canal.  out 40
                       minutes/back 37…   2 x  (4×40sec pace/1:20 easy)   … 8 pickups total


Friday:  In DC.  Easy 6 miles (44:24)


Saturday:   In College Park.  Easy 7 miles.  (52:37) w/ monica for 5 miles...4 × 20 sec light strides…felt good by       
                       end of run.

Good week.  Felt like I really needed to rest.  In retrospect, I think I went a little to hard during Tuesday's workout.

Week Ending 9/3/2011 108 Miles

Sunday:      AM out/back on ChesterCr 7:20-6:55 pace (4 miles in 28:28)
                  PM out/back on chesterCr w/TJ  7:25-6:30 pace, avHR 120 (9 miles in 62:58)

Monday:      easy w/ Newbould up Gov't Hill/Coastal Trail, avgHR 116.  tired (13 miles in 93:47)


Tuesday:       AM easy out/back from Mini, avg HR 116 (6 miles in 42:58)
                     PM easy out/back ChesterCr 7:30-6:36 pace avgHR 120 (9 miles in 63:06)

Wednesday: TEMPO easy 24 min warmup; 2 miles strides(10.5-12.1mph)
                                  3 miles Tempo (5:07 pace, avgHR 156)
                                  3 miles easy (20:55)
                                  3 miles Tempo (5:07 pace, avHR 166, max172)
                                  3 miles easy 20:41       (17 miles in 1:48:47)
                    felt great

Thursday:  AM easy on Chester Cr: 7:30-6:46 pace, avHR 120 (5 miles in 35:16)
                 PM easy 2+ at Kincaid, then easy 9 out/back on ChesterCr avHR 116 (11 miles in 80:12)


Friday:  AM easy on Skinny Mini Treadmill, mostly 7:13 pace.  avg HR 121  (7miles in 50:53)
             PM easy on Treadmill at house, avg HR 116 (9 miles in 64:16)

Saturday:   Tempo - Long - Tempo Workout.    on treadmill.    2 miles easy at 7:20 pace.   2 miles of 100m strides 6:35 pace.    2 miles Tempo in 10:20, 400 jog 7:30 pace, 2 miles Tempo in 10:18, 6 miles in 6:27 pace, 3 miles Tempo in 15:20, 1 mile easy.   Nailed it.   (18 miles in 1:51:58, 6:12 pace)
...Was really apprehensive about this one.   didn’t feel great on warmup.   felt lousy after first tempo mile… but got better and better and better.  wasn’t even going to run more than a few miles because i’ve been under the weather.   was good for my confidence for the Phili Half in a couple of weeks.


Feel like I did a good job getting through my cold post Lost-Lake, and still getting some miles and important workouts in. I was slated to run over 100 miles this week, but I felt like I needed more rest.

Week ending 9/10/11 92 Miles

Monday:  AM easy w/ Tom on Chester Creek 7:09-6:20 pace, avgHR126 (9 miles in 60:42)
                PM easy out/back on Coastal Trail, avg HR 117 (4.5 miles in 32:32)

Tuesday: easy out/back on Chester Creek 7:05 - 6:20 pace, avg HR 123 (10 miles in 65:53)


Wednesday:  with Kiplagat... 41 min easy, 2 miles of 100m strides in dome on grass, 6 x 1 mile Tempo:
                    5:05(160) - 5:00(163) - 5:00(167) - 5:01(167) - 5:02(170) - 4:58(170)
                    (avg 70 sec recovery, 2 min pitstop after 4th)
                    38min cooldown outside... tired at end.  had my doubts at 3rd mile as to whether i'd finish.
                    got it done.  20 miles (2:08:50).   tough workout.

Thursday:   easy 10 miles.  (67:46) avgHR 121 out/back on Chester Creek

Friday:   easy 7 miles (48min) avgHR 126  7:11-6:26 pace.

Saturday:  22 miles (137min)  avgHR138 (last 10 miles high 140s).  avgPace6:13.  lower legs achy at end... L plantar sore

Wow.  Tough week.  Only one workout (wednesday), but long run on Saturday was definitely tough.   This is my last real tough/long week, and I'm feeling it.  Hopefully I'll be rested for Phili next week.