Sunday: AM easy 11 miles (72:52, 6:37pace) avgHR 121, felt good from 5 miles In
PM easy 6 miles on treadmill (38:20, 6:23pace) avgHR 126 strides
Monday: easy 15 miles (97:28, 6:29pace) avgHR 126, 7:00 - 6:18 pace
Tuesday: AM easy 6 miles (40:25, 6:44 pace) avgHR 123
PM easy 8.6 miles w/Andrew (59:45, 6:56 pace) avgHR 120... allergic salmon reaction, lousy
run
Wednesday: 11.8 miles MIXED WORKOUT (2x1mile 5:02pace, 3x800 2:23-2:21 pace)
really felt like crap. body recovering from yesterdays reaction i think, plus i was running too
fast
Thursday: AM easy 9 miles (60min, 6:40pace) avgHR 118 7:15-6:20 pace
PM easy 5 miles (33min, 6:36 pace) avgHR 121
Friday: easy 7 miles w/TJ (48:33, 6:56 pace) avgHR 116 7:15-6:35 pace
Saturday: RUN FOR GOOD 5K
4:46.9 - got out fast, led to 1500, kiplagat passed me, i passed him back hard at 1700m
4:47.3 - felt really good for 2nd mile, led the whole way and tried to force pace
4:53.0 - ran into lactate wall around 2.5 miles, felt life go out of my legs, and hard a hard time
lifting. got passed w/400 meters to go
30.3 brought in home in 14:57.5 (first time sub 15since 2005)
Saturday, October 8, 2011
Week ending 7/16/11 91 miles
Sunday: AM Easy 7 miles (47:08, 6:44 pace) avgHR 120
PM Easy 5 miles (34min, 6:48 pace) avgHR 119 left peroneal muscles very tight/painful at start
of run... loosened up as i ran. Time to be careful
Monday: 12 miles w/ 6 miles Tempo (30:52) unbroken 4wu, 2wd
5:10(151) - 5:10(155) - 5:10(157) - 5:08(162) - 5:07(167) - 5:07(168) felt good!
Tuesday: AM easy 7 mile mountain run w/ Patrick Conway (saw a wolverine!) 55:47, 8min pace
PM easy 6 miles (39:41, 6:36pace) avgHR 118
Wednesday: easy 14 miles (87:55, 6:16pace) avgHR 128 6:46-6:03 pace
Thursday: 12 miles w/ 7 x 1K,400 jog (4:45 - 4:41 pace) tired today, maybe undernourished. felt like
i dug deeper than i should have had too.
Friday: easy 11.5 miles (80:39, 7min pace) avgHR 117 7:40-6:05pace
Saturday: easy 16.6 miles (110min, 6:37pace) avgHR 125 tired and flat..felt good from 10miles In
PM Easy 5 miles (34min, 6:48 pace) avgHR 119 left peroneal muscles very tight/painful at start
of run... loosened up as i ran. Time to be careful
Monday: 12 miles w/ 6 miles Tempo (30:52) unbroken 4wu, 2wd
5:10(151) - 5:10(155) - 5:10(157) - 5:08(162) - 5:07(167) - 5:07(168) felt good!
Tuesday: AM easy 7 mile mountain run w/ Patrick Conway (saw a wolverine!) 55:47, 8min pace
PM easy 6 miles (39:41, 6:36pace) avgHR 118
Wednesday: easy 14 miles (87:55, 6:16pace) avgHR 128 6:46-6:03 pace
Thursday: 12 miles w/ 7 x 1K,400 jog (4:45 - 4:41 pace) tired today, maybe undernourished. felt like
i dug deeper than i should have had too.
Friday: easy 11.5 miles (80:39, 7min pace) avgHR 117 7:40-6:05pace
Saturday: easy 16.6 miles (110min, 6:37pace) avgHR 125 tired and flat..felt good from 10miles In
Week ending 7/9/11 101 miles
Sunday: Lost Lake Training Run w/ TJ, Tom and Gary
31' warmup w/ 10' strides (avgHR 125,max152)
10min Tempo (avgHR 157,max 168)
2min easy (avgHR 148, 138 at end)
10min Tempo (avgHR 153, max 160... lots of downhill!)
2 min backwards, then to trailhead in 1:52:45 (avHR 125)
easy 2 miles up/down road
Monday: AM 8 miles w/ Tom (56:20, 7:02 pace) avgHR 113 tired and sore from yesterday
PM easy 6.5 miles (43:49, 6:44 pace) avgHR 120
Tuesday: easy 15 miles (93:19, 6:13 pace) avgHR 133 ran from 6:40 - 5:55 pace
Wednesday: easy 13 miles w/ some drills and strides. scrapped my workout because i was tired.
(90min, 6:56pace), avgHR 114
Thursday: 13 miles (78:40, 6:03 pace) INTERVALS 5x1mile w/(2:30-3:10 rest) 4mi wu
4:48 (maxHR 163) - 4:45(164) - 4:45(168) - 4:43 (174) - 4:38.5(176) 3 wd
Friday: easy 8.5 miles (58:30, 6:52pace) avgHR 114
Saturday: 20 miles w/last 10 miles 6:02 pace or faster (last 10 in 58min) avg HR 132 great run
31' warmup w/ 10' strides (avgHR 125,max152)
10min Tempo (avgHR 157,max 168)
2min easy (avgHR 148, 138 at end)
10min Tempo (avgHR 153, max 160... lots of downhill!)
2 min backwards, then to trailhead in 1:52:45 (avHR 125)
easy 2 miles up/down road
Monday: AM 8 miles w/ Tom (56:20, 7:02 pace) avgHR 113 tired and sore from yesterday
PM easy 6.5 miles (43:49, 6:44 pace) avgHR 120
Tuesday: easy 15 miles (93:19, 6:13 pace) avgHR 133 ran from 6:40 - 5:55 pace
Wednesday: easy 13 miles w/ some drills and strides. scrapped my workout because i was tired.
(90min, 6:56pace), avgHR 114
Thursday: 13 miles (78:40, 6:03 pace) INTERVALS 5x1mile w/(2:30-3:10 rest) 4mi wu
4:48 (maxHR 163) - 4:45(164) - 4:45(168) - 4:43 (174) - 4:38.5(176) 3 wd
Friday: easy 8.5 miles (58:30, 6:52pace) avgHR 114
Saturday: 20 miles w/last 10 miles 6:02 pace or faster (last 10 in 58min) avg HR 132 great run
Week ending 7/2/11 100 Miles
Sunday: Easy 20.3 miles (128min, 6:18pace) easy w/TJ last few miles ran quick(avg 5:48 pace for miles
13.5-18.5) avg HR 134 (high 140s, low 150s near end)
Monday: AM 6 miles (40:39, 6:46 pace) HR screwy
PM easy 9 miles (60min, 6:40pace) avgHR 122
Tuesday: easy 13.8 miles (89:23, 6:28 pace) avg HR 130
Wednesday: 13.1 miles (81:40, 6:14 pace) Intervals (5x1mile w/2:30-2:50 break)
4:50 (164), 4:48(169), 4:48(170), 4:46.5(170), 4:44(176) recoveryHR (118-127)
2wd Wow. Felt good
Thursday: AM easy 10.75 miles w/TJ (71:43, 6:40 pace) avg HR 120. felt lousy initially, good by end
PM easy 5 miles (34min, 6:45 pace) avgHR 119 felt ok. tiredish
Friday: easy 15.15 miles (99:46, 6:35pace) avgHR 127
Saturday: easy 7 miles (46:40, 6:40 pace) avgHR 122
good week... was tired a lot, but felt like i had adequate rest and was ready for each run.. felt good at end of almost every run. wednesday workout was encouraging: especially how fast my HR dropped.
13.5-18.5) avg HR 134 (high 140s, low 150s near end)
Monday: AM 6 miles (40:39, 6:46 pace) HR screwy
PM easy 9 miles (60min, 6:40pace) avgHR 122
Tuesday: easy 13.8 miles (89:23, 6:28 pace) avg HR 130
Wednesday: 13.1 miles (81:40, 6:14 pace) Intervals (5x1mile w/2:30-2:50 break)
4:50 (164), 4:48(169), 4:48(170), 4:46.5(170), 4:44(176) recoveryHR (118-127)
2wd Wow. Felt good
Thursday: AM easy 10.75 miles w/TJ (71:43, 6:40 pace) avg HR 120. felt lousy initially, good by end
PM easy 5 miles (34min, 6:45 pace) avgHR 119 felt ok. tiredish
Friday: easy 15.15 miles (99:46, 6:35pace) avgHR 127
Saturday: easy 7 miles (46:40, 6:40 pace) avgHR 122
good week... was tired a lot, but felt like i had adequate rest and was ready for each run.. felt good at end of almost every run. wednesday workout was encouraging: especially how fast my HR dropped.
Week ending 6/25/11 80 miles
Sunday: Easy 12 miles at Kincaid (87min, 7:15 pace) avgHR 125 felt flat
Monday: 16 miles w/ (5 x 1mi Tempo, 1min recovery) (100min, 6:14pace)
5 mi warmup 33:19
Tempo Miles 5:07 - 5:07 - 5:06 - 5:05 - 5:03
5.6 miles in 36:42
Tuesday: Easy 8.85 miles w/TJ (59:45, 6:45pace) avgHR 118
Wednesday: Easy 6.5 miles (43:49, 6:44pace) avgHR 120 massage
Thursday: Easy 14 miles (92:18, 6:35pace) avgHR 123 7:10 - 5:53 pace(139HR at end) felt crappy
cough getting worse
Friday: AM easy 8 miles w/ TJ (53:15, 6:34 pace)
PM easy 7 miles (43:34, 6:13 pace) avgHR 133 6:42-5:51 pace
Saturday: Easy 7.5 miles (50:20, 6:42 pace) avgHR 122 7:09-6:24 pace felt really flat
Monday: 16 miles w/ (5 x 1mi Tempo, 1min recovery) (100min, 6:14pace)
5 mi warmup 33:19
Tempo Miles 5:07 - 5:07 - 5:06 - 5:05 - 5:03
5.6 miles in 36:42
Tuesday: Easy 8.85 miles w/TJ (59:45, 6:45pace) avgHR 118
Wednesday: Easy 6.5 miles (43:49, 6:44pace) avgHR 120 massage
Thursday: Easy 14 miles (92:18, 6:35pace) avgHR 123 7:10 - 5:53 pace(139HR at end) felt crappy
cough getting worse
Friday: AM easy 8 miles w/ TJ (53:15, 6:34 pace)
PM easy 7 miles (43:34, 6:13 pace) avgHR 133 6:42-5:51 pace
Saturday: Easy 7.5 miles (50:20, 6:42 pace) avgHR 122 7:09-6:24 pace felt really flat
Week ending 6/18/11 88 miles
Sunday: Easy 20 miles (130:30, 6:31 pace) First 12 (7:15 - 6:22pace; HR 115-122)
Last 8 miles (6:15-5:47 pace, HR 132-148)
Monday: easy 6 miles (40:38)
Tuesday: Rest Day
Wednesday: AM treadmill. easy 7 miles (47:38) throat a little scratchy and some phelgm
PM 9 miles w/ 5 at Tempo Pace (25:52) 2.5 wu (17:02)
5:15 (142), 5:13(152), 5:10(158), 5:07(162), 5:07(166) Felt Great!
Thursday: Easy 13.3 miles (88:10, avg 6:38pace) tired, but felt good running
Friday: Easy 16 miles (99:48, avg 6:14pace) avgHR 132 6:44-5:48 pace (HR 124-148)
Saturday: AM Easy 8.75 miles (63:42, 7:16 pace) avgHR 117
PM Easy 8 Miles (52:33, 6:34 pace) avgHR 120
Last 8 miles (6:15-5:47 pace, HR 132-148)
Monday: easy 6 miles (40:38)
Tuesday: Rest Day
Wednesday: AM treadmill. easy 7 miles (47:38) throat a little scratchy and some phelgm
PM 9 miles w/ 5 at Tempo Pace (25:52) 2.5 wu (17:02)
5:15 (142), 5:13(152), 5:10(158), 5:07(162), 5:07(166) Felt Great!
Thursday: Easy 13.3 miles (88:10, avg 6:38pace) tired, but felt good running
Friday: Easy 16 miles (99:48, avg 6:14pace) avgHR 132 6:44-5:48 pace (HR 124-148)
Saturday: AM Easy 8.75 miles (63:42, 7:16 pace) avgHR 117
PM Easy 8 Miles (52:33, 6:34 pace) avgHR 120
Week ending 6/11/11 90 miles
Sunday: Easy 18.2 miles (2hrs)
Monday: AM Easy 8.25 miles (53min)
PM Easy 6 miles (38:18, 6:23 pace)
Tuesday: AM Easy 6 miles (39:35) avg HR 136
PM Intervals 7.5 miles w/ 4 x 1mile (4:58-4:50 w/ 3min jog recovery)
Wednesday: Easy 14.2 miles (89:44, 6:20 pace) did some drills/strides and with andrew
2 x 1.6 miles in sub 6min pace... then 9.5 miles in sub6:15 pace on coastal trail
Thursday: Easy 8 miles (53:34, 6:41 pace) avgHR 125
Friday: Easy 12 miles (74:30, 6:12 pace) avgHR 134 feeling good, getting fit!
Saturday: Easy 10.5 miles (70:22, 6:42 pace) also .5 miles of drills/strides
Monday: AM Easy 8.25 miles (53min)
PM Easy 6 miles (38:18, 6:23 pace)
Tuesday: AM Easy 6 miles (39:35) avg HR 136
PM Intervals 7.5 miles w/ 4 x 1mile (4:58-4:50 w/ 3min jog recovery)
Wednesday: Easy 14.2 miles (89:44, 6:20 pace) did some drills/strides and with andrew
2 x 1.6 miles in sub 6min pace... then 9.5 miles in sub6:15 pace on coastal trail
Thursday: Easy 8 miles (53:34, 6:41 pace) avgHR 125
Friday: Easy 12 miles (74:30, 6:12 pace) avgHR 134 feeling good, getting fit!
Saturday: Easy 10.5 miles (70:22, 6:42 pace) also .5 miles of drills/strides
Subscribe to:
Posts (Atom)