Monday, September 27, 2010

Week ending October 3, 2010

9/27 - 40 minutes AM (5 miles), 48 minutes PM (6 miles)

9/28 - 48 minutes AM (6 miles), 68 minutes PM (10 miles)

9/29 - 40 minutes AM (5 miles), workout PM - 2 miles warm up, then 8 miles in 42:38 (5:20, 5:20, 5:20, 5:21, 5:21, 5:20, 5:21, 5:15) 2 miles cool down with a set of strides. (12 miles)

9/30 - 48 minutes AM (6 miles), 60 minutes PM (8 miles)

10/1 - 45 minutes AM (6 miles), 67 minutes PM (10 miles)

10/2 - workout - 3 miles warm up then 8 x 3 minutes @ 10k pace w/ 1:30 rest, 2 miles cool down (11 miles)

10/3 - last 16 miles of Maine Marathon with Seth, watching him punch his ticket to Boston!

Summary: 101 miles for the week. Finished the week feeling really good, although Monday morning I'm feeling a bit lousy. I think it is just something in the fall air mostly.

Monday, September 20, 2010

Week ending September 26, 2010

9/20 - 48 minutes AM (6 miles), 68 minutes PM (10 miles)

9/21 - 40 minutes AM (5 miles), 68 minutes PM (10 miles)

9/22 - 30 minutes AM (4 miles), workout PM (5x2K w/ 2 min. recovery (400m), 2 miles warm up, then 6:12.8 (1:56), 6:14.3 (2:01), 6:14.2 (2:00), 6:14.0 (2:04), 6:12.2, 2 miles cool down. (11 miles)

9/23 - 40 minutes AM (5 miles), 45 minutes PM (6 miles)

9/24 - 45 minutes AM (6 miles), 63 minutes PM (9 miles)

9/25 - 54 minutes (8 miles)

9/26 - 120 minutes (20 miles)

Summary: 100 miles for the week with two good workouts. I wasn't sure how the 20 on Sunday would go after cleaning the garage on Saturday, but it went pretty good.

Monday, September 13, 2010

Week ending September 19, 2010

9/13 - 7 miles easy

9/14 - 6 miles easy AM, 7 miles easy PM

9/15 - 5 miles easy AM, 9 miles easy PM

9/16 - workout (2 miles warm up, then 10 mile tempo @ 53:31 (5:22, 5:21, 5:22, 5:22, 5:21, 5:21, 5:23, 5:22, 5:23, 5:14) 2 miles cool down with a set of strides) (14 miles)

9/17 - 5 miles easy AM, 7 miles easy PM

9/18 - 6 miles easy

9/19 - 12 miles, most of it easy

Summary: 78 miles for the week. Most of it easy, one strong workout. Good recovery week.

Monday, September 6, 2010

Week ending September 12, 2010

9/6 - St. Charles Children's Home 5K (4 miles warm up, race in 15:12 (2nd), 5 miles cool down with a set of strides) (12 miles)

9/7 - 61 minutes AM (8 miles), 62 minutes PM (9 miles)

9/8 - 60 minutes AM (8 miles)

9/9 - 48 minutes AM (6 miles), workout PM (2 miles warm up, 6 mile tempo in 31:37 (5:17, 5:16, 5:17, 5:17, 5:17, 5:13), 4 miles cool down) (12 miles)

9/10 - 48 minutes AM (6 miles), 58 minutes PM (8 miles)

9/11 - 53 minutes AM (8 miles)

9/12 - 1:47:30 (18.4 miles) Felt much better than two weeks ago. Finished much better this time, staying right around six minute pace.

Summary: 95 miles for the week with 2 great workouts and a 5K PR. Both workouts went great and I'm looking forward to a lighter recovery week to let the training sink in.