Week of 10/30 - 11/5/11

30- 11 miles (7:06 pc)
31- AM 6 miles (7:07 pc) / PM 5 miles (7:15 pc) & core work
1- AM 10 miles w/5 in 29:50 / PM 5 miles (7:04 pc) & core work
2- 8 miles (6:54 pc) & core work
3- 11 miles (7:10 pc) & core work
4- 9 miles (7:08 pc)
5- 10 miles w/track workout

Total- 75 miles

10/26/11 Track Workout

Objective: 1 mile @ T pace + 6 x 800 @ I pace + 4 x 200 @ R pace

Recovery: 400m jog after everything

Warm-up/Cooldown: About 2.5 miles on the warm-up which included easy running and strides/drills. Cool-down was only a mile because I ran out of time.

Outcome: 5:41, 2:40, 2:42, 2:43, 2:42, 2:44, 2:42

Comments: I ran out of time and couldn't get the 200's done. It was dark out and this entire workout was done by feel. I am pleased with how it turned out. The middle three 800's were awful and I almost considered throwing in the towel, but I hung in there and finished it. That makes me as happy as running good times.

Week of 10/23 - 10/29

23- 0
24- AM 6 miles w/Montgomery (6:56 pc) / PM 8 miles (6:55 pc) & core work
25- 10 miles w/Montgomery (6:50 pc)
26- AM 9 miles w/track workout / PM 4 miles (7:30 pc)
27- AM 6 miles (7:07 pc) / PM 9 miles w/Montgomery (6:58 pc) & core work
28- 9 miles w/Montgomery and Keith Drake (7:20 pc) & core work
29- 11 miles w/track workout

Total- 72 miles

10/19/2011 Track Workout

Objective: Ladder- 400, 800, 1200, mile, 1200, 800, 400; (400s at R pace, everything else at goal 5k pace)

Recovery: 400m jog after everything

Warm-up/Cooldown: 3 mile warm-up included 2.5 miles of easy running + strides/drills. Cooldown was 2 miles of easy running.

Outcome: 76, 2:39, 4:03, 5:29, 4:05, 2:41, 72

Comments: Another good track workout today. I think I went too quick on the first 800 and 1200, because it took a little too much out of me for the mile. I really wanted to run that closer to 5:25, but I was still pleased to keep it under 5:30. The back half of the workout I held it together pretty good and was closer to my goal splits. There was a really strong headwind during the homestretch and in the first corner. I have done this workout 5 times now, and have gotten faster each time. The last time I did it was almost exactly a year ago. It is fun to do these marker workouts and see the overall improvements.

Week of 10/16 - 10/22/11

16- 9 miles w/Footrace For The Fallen 5k (17:18)
17- AM 6 miles w/Montgomery (7:18 pc) / 7 miles (6:53 pc)
18- 10 miles (7:11 pc)
19- 11 miles w/track workout
20- AM 6.5 miles w/Montgomery / PM 4.5 miles (7:01 pc)
21- 8 miles (7:37 pc)
22- 10 miles w/ 4+ @ tempo pace

Total- 72 miles

10/13/11 Treadmill Progression Run

10 mile cut down progression run on the treadmill. Finished the last half mile at current 5k pace. I did a 1 mile warm-up and cool-down. Here were the splits:

(7:06, 6:47, 6:38, 6:26, 6:18, 6:06, 5:58, 5:48, 5:36-(5:42 pc./5:30 pc.), 7:26. -64:12 o/a

I felt awesome until the very end. Pumped and ready for Sunday.

10/11/11 Track Workout

Objective: (4 x 200) + (2 x 400) + 800 + (2 x 400) + (4 x 200) all at Rep pace.

Recovery: Equal distance jog

Warm-up/Cooldown: 3 mile warm-up included 2.5 miles of easy running + strides/drills. Cooldown was 2 miles of easy running.

Outcome: (33, 36, 35, 35) / (70, 73) / (2:30) / (71, 73) / (34, 35, 35, 33)

Comments: Wow, today was a good day. I had a bit of an upset stomach during the warm-up and was a little worried about how that was going to shake-out. I did the standard 2.5 mile warm-up and then did a little more dynamic drills than normal. I also did 4-100m strides. Once I started out everything just clicked and came together nicely. I wish I had been a bit more consistent, but I am very happy with the splits. That 800meter rep was super hard, but I hit it dead on. The goal for today's session was to hit all the splits at 75s/lap pace. I was much faster obviously.

Week of 10/8 - 10/15/11

9- 9 miles w/Sue Ann Martin 5k (17:17)
10- 10.5 miles (7:08 pc)
11- AM 5 miles (7:24 pc) / 9 miles w/track workout
12- 9 miles w/Montgomery (6:55 pc)
13- 10 mile treadmill progression run (64:12 o/a)
14- AM 6.5 miles w/Montgomery (7:10 pc) / PM 6 miles (6:53 pc) & core work
15- 7 miles w/Montgomery (7:01 pc)

Total- 72 miles

10/6/11 Track Workout

1 mile @ tempo pace @ 5:54 followed by a 400m recovery jog +
2 x 1000 @ 3:23 & 3:24 w/600m recovery jogs after each +
4 x 800 @ 2:43, 2:44, 2:44 & 2:45 followed by 400m recovery jogs after each

2 mile warm-up and cool-down

10+ total on the morning

Overall: not great...effort level very high, outcome not so. Kinda cold temperatures and my legs were heavy and stiff from the lunges and hard tempo run 36 hours ago.

Week of 10/2 - 10/8/11

2- 12 miles w/Montgomery and Rusty (7:28 pc)
3- 8 miles some of it w/Bryan Lantz (6:56 pc) & core work
4- 9 miles w/4 miles @ Tempo pace (5:48 pc)
5- AM 5 miles (7:45 pc) / PM 7 miles (7:06 pc)
6- AM 10 miles w/track workout / PM 5 miles w/Montgomery (7:16 pc)
7- 8 miles (7:08 pc) & core work
8- 7 miles w/Montgomery (7:11 pc)

Total- 71 miles