25- 23 miles w/Mont and Heidi Westover (7:11 pc)
26- AM 6 miles w/ Mont (7:09 pc) / PM 5 miles solo (7:13 pc) + core work
27- AM 6 miles w/Mont (6:51 pc) / PM 6 miles solo (7:06 pc)
28- 11 miles w/Mont incl. 10 x 60s pickups (6:34 pc overall) + core work
29- 9 miles w/Mont and Rusty (7:00 pc)
30- 7 miles w/Mont (7:20 pc)
1- 12 miles w/track workout
Total- 85 miles
Monday, November 26, 2012
Sunday, November 18, 2012
Week of 11/18 - 11/24
18- AM 13 miles w/Mont (6:46 pc) / PM 5 miles w/Mont (no watch)
19- AM 8 miles w/Mont (6:51 pc) / PM 5 miles solo (6:47 pc) + core work
20- 8 miles solo (7:00 pc)
21- 6 miles solo (6:50 pc)
22- 9 miles w/Fisher Cat 5k (16:28)
23- 9 miles w/Rusty (7:11 pc) + core work
24- 9 miles solo (6:34 pc)
Total- 72 miles
19- AM 8 miles w/Mont (6:51 pc) / PM 5 miles solo (6:47 pc) + core work
20- 8 miles solo (7:00 pc)
21- 6 miles solo (6:50 pc)
22- 9 miles w/Fisher Cat 5k (16:28)
23- 9 miles w/Rusty (7:11 pc) + core work
24- 9 miles solo (6:34 pc)
Total- 72 miles
Thursday, November 15, 2012
Week of 11/11 Workouts
11/11- The goal today was 3 x 2 miles at Tempo Pace w/2:00 jog recovery between each one. I was hoping to have all the splits somewhere around 11:30. I was solo at the track. The temperature was in the low 40's and the sky was clear, but the wind was a big factor. It pretty much stood me straight up every time I got around the backstretch. I ended up changing the workout on the fly and went with 2 x 2 miles + 1 mile at T pace (still w/2:00 jog recovery), then I added 4 x 200 @ R pace w/200m recovery jogs between each. The splits were as follows: (11:26, 11:29, 5:36) (33, 33, 32, 32). I ended up with 11 total miles on the afternoon with the warm-up and cool-down. I am pleased with this.
11/17- I went to the track with Justin this morning. We did the Rod Special, with a twist. We did 1 mile at tempo pace + 4x800 @ 5k pace + 4x400 @ R pace. We also threw in a 200 at the very end just for kicks. Here were the splits: 5:34, 2:37, 2:39, 2:39, 2:41, 73, 74, 73, 73, 33. We ended up with 10 total on the day. It was a good workout, and my last before Fisher Cat.
11/17- I went to the track with Justin this morning. We did the Rod Special, with a twist. We did 1 mile at tempo pace + 4x800 @ 5k pace + 4x400 @ R pace. We also threw in a 200 at the very end just for kicks. Here were the splits: 5:34, 2:37, 2:39, 2:39, 2:41, 73, 74, 73, 73, 33. We ended up with 10 total on the day. It was a good workout, and my last before Fisher Cat.
Sunday, November 11, 2012
Week of 11/11 - 11/17
11- 15 miles w/Mont and Rusty (last 9 @ 6:40 pc)
12- 9 miles solo (6:32 pc) + core work
13- 9 miles solo (6:45 pc)
14- 11 miles w/track workout + core work
15- 10 miles solo (6:48 pc) + core work
16- AM 8 miles w/Mont (6:54 pc) / PM 5 miles w/Rusty, Skip, Mont and Cliff
17- 10 miles w/workout
Total- 77 miles
12- 9 miles solo (6:32 pc) + core work
13- 9 miles solo (6:45 pc)
14- 11 miles w/track workout + core work
15- 10 miles solo (6:48 pc) + core work
16- AM 8 miles w/Mont (6:54 pc) / PM 5 miles w/Rusty, Skip, Mont and Cliff
17- 10 miles w/workout
Total- 77 miles
Monday, November 5, 2012
Week of 11/4/2012 Workouts
11/5 - I went to the track in hopes of running fast today. I started off thinking that I was going to do a ladder workout of 400, 800, 1200, mile, 1200, 800, 400 all at 5:20 pc. I usually run the 400s a little quicker. After a good 3-mile warm-up which included some strides and drills I got after it. I went through the 400 in 71 and the 800 in 2:38. Halfway through the 1200 my lungs felt like they were on fire and I couldn't catch my breath. I shut it down at 800 in 2:41. My thought about why this happened is because it was the first really cold day and there was a signifcant wind and snow falling when I was on the track. It was a bit of a shock to the system. Anyway, I did two more 800s in 2:41 and 2:45, respectively before I got enough sense to shut it down and go home. I was bummed that I couldn't get some more quality work done, but it was not going to be pretty. I ended up going out and running 6 more miles through Moody Park about an hour later. That was better, but still tough on my lungs. I passed a guy who was riding his bike in the same direction on Maple Ave. That made me happy. I got back home and wrecked my core for another half hour. Good enough for today.
11/8- This afternoon I did a workout on the treadmill, and it was my first one on the mill since my Boston Marathon cycle. I decided on an 8-mile progression run, which was not terribly difficult. I didn't want to go too deep into the well today because I doing a workout on Saturday morning at the track as well. I did the first mile as a warm-up in 7:00, then cut each mile down by 15 seconds from there each. The splits were (7:00, 6:45, 6:30, 6:15, 6:00, 5:45, 5:30, 7:00). They were actually a tad quicker than that, because the overall time was 50:39. The 5:30 mile felt good. It wasn't too hard, and I felt in control of it the whole time.
11/10- This morning I went to the track with Justin. It was meant to be 5 x mile at Tempo pace, but I decided to adjust it a little. We did a two-mile warm-up and then a few strides/drills, before getting on it. The goal was for us to do progressive miles, starting at 5:45 and cutting it down by 5 seconds until we did the final one at 5:25. We immediately went out too hard on the first two reps and then revised our plans after that. Here were the splits: (5:37, 5:30, 5:30, 5:29). We did another couple miles after to shake out our legs. It was a really good workout for me and a good first one back for Justin. I am pleased.
11/8- This afternoon I did a workout on the treadmill, and it was my first one on the mill since my Boston Marathon cycle. I decided on an 8-mile progression run, which was not terribly difficult. I didn't want to go too deep into the well today because I doing a workout on Saturday morning at the track as well. I did the first mile as a warm-up in 7:00, then cut each mile down by 15 seconds from there each. The splits were (7:00, 6:45, 6:30, 6:15, 6:00, 5:45, 5:30, 7:00). They were actually a tad quicker than that, because the overall time was 50:39. The 5:30 mile felt good. It wasn't too hard, and I felt in control of it the whole time.
11/10- This morning I went to the track with Justin. It was meant to be 5 x mile at Tempo pace, but I decided to adjust it a little. We did a two-mile warm-up and then a few strides/drills, before getting on it. The goal was for us to do progressive miles, starting at 5:45 and cutting it down by 5 seconds until we did the final one at 5:25. We immediately went out too hard on the first two reps and then revised our plans after that. Here were the splits: (5:37, 5:30, 5:30, 5:29). We did another couple miles after to shake out our legs. It was a really good workout for me and a good first one back for Justin. I am pleased.
Week of 11/4 - 11/10
4- 0 (Long work day, needed rest anyway)
5- 12 total w/some track work and core strengh
6- AM 8 miles w/Mont (7:07 pc) / PM 4 miles w/Mont (6:50 pc)
7- 10 miles w/Mont (6:50 pc) + core work
8- AM 6 miles w/Mont (7:10 pc) / PM 8 miles w/workout (50:39)
9- 0 (bummer, long work day)
10- 9 miles w/Track workout
Total- 57 miles
5- 12 total w/some track work and core strengh
6- AM 8 miles w/Mont (7:07 pc) / PM 4 miles w/Mont (6:50 pc)
7- 10 miles w/Mont (6:50 pc) + core work
8- AM 6 miles w/Mont (7:10 pc) / PM 8 miles w/workout (50:39)
9- 0 (bummer, long work day)
10- 9 miles w/Track workout
Total- 57 miles
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