Monday, March 28, 2011

Week ending April 3, 2011

3/28 - 5 miles AM (40 minutes), 5 miles PM (33 minutes) Wanted to do a tempo today but feel lousy. Too many kids with runny noses around me this weekend I think. Hope it passes quickly.

3/29 - 5 miles AM (40 minutes), workout PM (7 x 1200 + 1 x 1600 @ goal 10K pace (5:00) with 200m jog recovery in a little under 60 seconds. Total workload with recovery of 7.125 miles @ 5:22 pace) (10 miles)

3/30 - 6 miles AM (48 minutes), 8 miles PM (57 minutes)

3/31 - 12 miles (80 minutes)

4/1 - 5 miles AM (40 minutes), 10 miles PM (66 minutes)

4/2 - Todd's Trot (5K) 15:51 - Ran another lap to cool down at about 6:00 pace because I wasn't very happy with the effort. (10 miles)

4/3 - 11 miles (70 minutes) - was planning to get in more but I was still feeling worn down and probably needed a lighter week.

Summary: 87 miles, sort of a recovery week but mostly because I've been a little sick and not sleeping well because the boys are a lot sick.

Monday, March 21, 2011

Week ending March 27, 2011

3/21 - 6 miles AM (48 minutes), 8 miles PM (57 minutes)

3/22 - 5 miles AM (40 minutes), 10 miles PM (65 minutes)

3/23 - 5 miles AM (40 minutes), workout PM (12 x 800 @ 2:29-2:31 w/ 200m jog recovery in right around 60 seconds) (12 miles)

3/24 - 5 miles AM (40 minutes), 8 miles PM (56 minutes)

3/25 - 5 miles AM (40 minutes), 10 miles PM (65 minutes)

3/26 - 20 miles with Seth (2:35)

3/27 - 6 miles (39 minutes)

Summary: 100 miles. Getting back into the swing of higher mileage gradually. Still tired but it will pass.

Monday, March 14, 2011

Week ending March 20, 2011

3/14 - 5 miles AM (37 minutes), 11 miles PM (workout, 6 x mile @ 5:13-15 pace w/ 400m recovery @ 6:40 pace. 5:32 average pace for the 7.5 miles including recovery.)

3/15 - 5 miles AM (40 minutes), 8 miles PM (60 minutes)

3/16 - 5 miles AM (40 minutes), 10 miles PM (65 minutes)

3/17 - 5 miles AM (40 minutes), 11 miles PM (10 mile tempo with a mile cool down. 55:10 total, split 28:20 and 26:50 on Hay St. loop. Probably a little too hard for right now. I'm wiped and my stomach is a little upset.)

3/18 - 5 miles AM (40 minutes), 8 miles PM (58 minutes)

3/19 - 10 miles (70 minutes)

3/20 - 18 miles (1:56)

Summary: 101 miles for the week with some good quality sessions. Doin' the bull dance...

Monday, March 7, 2011

Week ending March 13, 2011

3/7 - 5 miles AM (39 minutes), 8 miles PM (57 minutes)

3/8 - 5 miles AM (38 minutes), 10 miles PM (workout - 8 x 800 @ 5:15 pace w/ 400 quick recovery (6:20 pace) total 6 miles @ 33:40) This wasn't quite as tough as I thought it was going to me with the quicker rest sections. Maybe I could have done the 'on' a little harder or the 'off' a little quicker, or more reps. Interesting session though, got 4 miles at probably current 10K pace and overall 6 miles averaging 5:38.

3/9 - 5 miles AM (40 minutes), 8 miles PM (55 minutes)

3/10 - 5 miles AM (37 minutes), 10 miles PM (65 minutes)

3/11 - 5 miles AM (38 minutes), 10 miles PM (56:40) (Progression run. Started around 7:00 pace, got under 6 quickly and got it down to about 5:10 towards the end. First half in right around 30 minutes, second half in 26:40.)

3/12 - 10 miles (70-72 minutes?)

3/13 - 8 miles (53 minutes)

Summary: 89 miles for the week with a couple of nice efforts. Probably the best week of running I've had in a couple of months. Also, yesterday was the 2nd Annual St. Paddy's Five Miler. This year's champ was Dan Hocking of Northeast Running Services. Winning races is a pretty good way to advertise your coaching and training services! I took a little video of the race. It is a little choppy and not up to my normal film production standards, but I'll try to put together a couple of minutes worth of race footage within a couple of days.