Monday, March 29, 2010

Week ending April 4, 2010

3/29 - 40 minutes AM (5 miles), 60 minutes PM (8 miles with a set of strides)

3/30 - 40 minutes AM (5 miles), 68 minutes PM (10+ miles)

3/31 - 40 minutes AM (5 miles), 63 minutes PM (10 miles fartlek)

4/1 - 32 minutes AM (4 miles), 63 minutes PM (2 miles warm up, 6 x mile w/ 400m recovery: 5:15, 1:58, 5:13, 2:01, 5:13, 2:02, 5:12, 2:01, 5:12, 2:04, 5:09, 1 mile cool down) (10 miles)

4/2 - 40 minutes AM (5 miles), 62 minutes PM (8 miles)

4/3 - 82 minutes (w/ 4 miles tempo @ 5:20 pace) (12 miles)

4/4 - 120 minutes (17 miles)

Summary: 99 miles for the week. I actually thought 17 would get me to 100 when I went out this morning. I must have counted wrong. Oh well. I doubt that one extra mile would turn me into a super hero overnight. Maybe next week, maybe not. Great week of training though. I was tired in the middle of the week and the tempo on Saturday was a bit tough, but I feel OK now. We'll see how the AM run goes tomorrow.

Tuesday, March 23, 2010

Week ending March 28, 2010

3/22 - 38 minutes (5 miles) pretty sore legs

3/23 - 52 minutes (7 miles) legs still pretty sore

3/24 - 68 minutes (10 miles)

3/25 - 65 minutes (10 miles)

3/26 - 40 minutes AM (5 miles), 63 minutes PM (9 miles)

3/27 - 72 minutes (10 miles)

3/28 - 97 minutes (15+ miles)

Summary: 71 miles. Nice recovery week. Legs were really sore for a few days, but feel pretty good now. Time for a few weeks of mileage building before I start workouts specific to the GP races.

Monday, March 15, 2010

Week ending March 21, 2010

3/15 - 57 minutes (8 miles)

3/16 - light tempo workout (4 x 1200 w/ full rest) 3 miles warm up, then 1200 in 3:56 (1:50 recovery), 3:56 (1:54 recovery), 3:56 (1:59 recovery), 3:56, 3 miles cool down (10 miles)

3/17 - 50 minutes (7 miles)

3/18 - 56 minutes (8 miles)

3/19 - 49 minutes (7 miles with 8 x 20 second strides)

3/20 - 40 minutes (5 miles)

3/21 - New Bedford Half Marathon - 1:10:50 (18th overall) - 2 miles warm up, maybe almost 2 cool down (17 miles)

Summary: 62 miles for the week, just a solid taper week that was pretty well executed and a very successful half marathon, 2:59 PR. Time for a few easy days to shake out the soreness and then I've got a couple of months to get in some work before the real summer series starts.

Monday, March 8, 2010

Week ending March 14, 2010

3/8 - 37 minutes (6 miles) (No time to run today, had to sneak it in. Picked up some new shoes at Runner's Alley on the way home so I ran the last few miles carrying a Nike Zoom Streak 3 in each hand.)

3/9 - 40 minutes AM (5 miles), 60 minutes PM (9 miles)

3/10 - 40 minutes AM (5 miles), PM 3 x 2 mile tempo (15 minutes warm up, 10:35, 2:10 recovery, 10:34, 2:08 recovery, 10:26, 15 minutes cool down) Average pace for reps was about 5:16/mile. Basically one rep shorter than last week but a hair sharper. This felt pretty fast but smooth once I got rolling and the last mile of the last rep was about 5:10. I tried to focus on feeling relaxed at this pace. First rep felt pretty quick but I think my legs got used to it a bit and the next two felt smoother until I picked it up for the last mile. (10 miles)

3/11 - 40 minutes AM (5 miles), 63 minutes PM (9 miles)

3/12 - 68 minutes (11 miles)

3/13 - 83 minutes (13 miles)

3/14 - 45 minutes (6 miles)

Summary: 79 miles for the week with a nice tempo workout to try and get ready for New Bedford.

Monday, March 1, 2010

Week ending March 7, 2010

3/1 - 63 minutes (9 miles)

3/2 - 30 minutes AM (4 miles), 64 minutes PM (10 miles)

3/3 - 38 minutes AM (5 miles), 65 minutes PM (9 miles)

3/4 - 4 x 2 mile tempo (15 minutes warm up, 10:37, 2:04 recovery, 10:40, 2:06 recovery, 10:36, 2:10 recovery, 10:34, 10 minutes cool down) Average pace for reps was about 5:18/mile. Nice hard workout. (12 miles)

3/5 - 40 minutes AM (5 miles), 60 minutes PM (8 miles)

3/6 - 75 minutes (10 miles)

3/7 - 110 minutes (17 miles)

Summary: 89 miles for the week with a solid workout, a good long run and decent mileage. 51 more of those and I'll be getting somewhere.