Base Training - 11/19 - 11/25

M: 6M
9:07, 8:49. 8:59, 9:05, 8:46, 8:54
Eccentric Calves 2 x 10
890v1: 410M

T: 4M
9:09, 9:45, 9:08, 9:31
Eccentric Calves 2 x 10, Backups 100
890v2: 173M

W: 8M
9:29, 8:57, 8:35, 8:43, 8:37, 9:00 8:42, 8:31
Pure Connect: 73M
Th: 7M
AM: 3M 9:07, 8:33, 8:32
890v1:413M

PM: 4M 9:26, 9:09, 8:38, 8:40
890v2: 177M

F: 5M
9:08, 8:29, 8:27, 8:26, 8:35
Band Walks, Backups 100
890v2: 182M

S: OFF
Band Walks, Backups 100

Su: 11M
9:19, 8:35, 8:44, 8:39, 8:33, 8:34 (stopped to talk to a friend and take a gel), 8:35, 8:34, 8:31 (stopped to talk to another friend), 8:31, 8:38
MR10 (W): 75M
Backups 100, Situps 100, Pushups 2 x 10, Dips 2 x 10

Week: 41M

Base Training - 11/12 - 11/18

M: 7M
9:00, 8:21, 8:07, stretch, 8:25, 8:22, 8:21, 8:48

Connect: 65M

T: 2M
10:22, 8:59 - Really sore from skateboarding over the weekend. Struggling so I bagged it early. Still getting over whatever illness I had last week.

890v2 149M

W: 7M
9:01, 8:33, 8:34, 8:29, 8:40, 8:22, 8:35 - Still sore, but feeling much better.

890v2: 156M

Th: 3M
9:22, 8:38, 9:13 - Feeling terrible today.

890v2: 159M

F: OFF

S: 4M
8:28, 8:43, stretch, 8:24, 8:21

890v2: 163M

Su: 6M
8:39, 8:24, 8:14, 8:22, 7:58, 8:05

890v2: 169M

Week: 29M

This week was pretty shitty. I figured out that I had a flu last week leading up to my TT and then it came back a little at the beginning of this week. Also, my father passed Thursday so it was hard to even get out the door that day. So, that 50M plan fizzled pretty fast. But I'm going to get back to it this week. I probably needed the break anyway considering everything that's been going on the last two weeks.

I am happy about my average time staying low. I'll probably slow up a little to make the volume not so hard.

Week 9 1500 Training - 11/05 - 11/11

M: 3M


T: 2M


W: Strides


Th: 1600 TT
WU: 1.5M
WO: 1600 hand timed w/ splits - The thoughts you described were exactly what I started thinking although the second was worse than the third.
CD: 0.5M

400 - 1:22.06 - Felt good, but was faster than I intended.
400 - 1:33.60 - Stomach started to rebel a little and my shoe came untied. Serious doubts.
400 - 1:30.50 - Felt better then the last 400.
200 - 0:43.45 - Just grinding it out.
200 - 0:39.75 - Picked it up but didn't try to kick until the last 50. Should have started earlier.
          5:49.36

From this I see that I really should have kicked a lot earlier than I did. But I also died for a second right before it.

F: 3.75M


S: Skateboarding


Su: 3M + Skateboarding
Always shocked at how sore skating makes me.

Week: 14M

Next week I'm planning on going right to 50M and seeing how long I can keep it there. Probably going to do a few doubles depending on how cold the mornings are. Any advice or suggestions on a structure? I'll probably just go by how I feel like I did before this last block.

I forgot to mention that early this week I was battling a cold and was mostly over it by Thursday for the TT.

Also, my company moved to a new building and I think I'm going to have full access to the gym. Do you recommend I get into some weight training? Maybe just one or two mornings after an easy run? If I get access I want to do a few morning runs at work since the gym has showers.

Week 8 1500 Training - 10/29 - 11/04

M: 4M
8:24, 8:09, 7:30, 9:13
890v2: 126M

T:8M
AM: 3M 10:28, 9:25, 9:26 - 45* is a little cold
890v1: 400M

PM: 5M 9:57, 8:51, 8:38, 8:49, 8:47
890v2: 131M

W: 4M
WU: 1.5M
WO 8 x 400m 1:26/2:00
1:18.46, 1:20.94 (Head Wind), 1:17.56, 1:26.28 (Head Wind), 1:23.06 - I had a real hard time with the wind. Anytime there's wind I push really hard into it. I was fading bad on the last rep and bagged it.
CD: 1M
1600

Th: OFF

F: 9M
AM: 4M 9:56, 9:06, 9:02, 8:54
890v1: 404M

PM: 5M
890v2:136M

S: 7M
AM: 3M 9:21, 8:35, 8:04
Pure: 53M

PM: 3 x 400 1:24/2:00
WU: 1.5M 9:07, 4:25
WO: 1:20.29, 1:17.33, 1:19.63 - A little cough and some slight dry heaves.
CD: 1.5M 9:35, 4:46
1600

Su: 4M
8:53, 8:05, 8:18, 8:09
890v2:140M

Week: 36M