Base Training: 12/24 - 12/30

M: 6M
3.5M 8:39, 7:48, 7:55, 4:10
2.5M 8:37, 8:22, 4:11

Connect 2: 9M

T: Off - ankles still sore

W: 8M
9:10, 7:58, 8:00, 8:08, 7:58, 8:09, 8:33, 8:50

Connect 1: 155M

Th: 6M
9:24, 8:51, 8:46, 8:32, 8:16, 8:10

890v2: 208M

F: 11M
9:02, 8:54, 8:33, 8:21, 8:31, 8:33, 8:24, 8:40, 8:29, 7:54, 8:44

Connect 2: 20M

S: 8M - Accidentilly deleted times
AM: 2M

890v1: 415M

PM: 6M

890v2: 214M

Su: 11M
AM: 8M 8:32, 8:18, 8:07, 8:18, 8:12, 8:28, 8:15, 8:15

Connect 1: 163M

PM: 3M 8:12, 8:56, 9:10

890v2: 217M

Week: 50M

My feet are feeling pretty beat up so I'm going to take it easy for a lot of next week. I'm convinced my ankle issue has stemmed from running in the Cadence 2s.

Happy New Year!

Running-wise this has been a great year for me. I appreciate everything you've done over the last 12 months more than I can say.

Year: 1,682M

Base Training - 12/17 - 12/23

M: 10M
9:10, 8:50, 8:32, 8:20, 8:13, 8:27, 8:08, 8:18, 7:51, 8:14

Connect: 135M

T: 5M
- Right ankle pain during last half mile. Ice.
8:55, 8:36, 8:26, 8:41, 9:18

Cadence 2: 34.5M

W: OFF - Right ankle pain. Ice.

Th: 6M
3M 10:12, 9:37, 9:23 - Test drive. Ankle feels ok. Iced at work.

Cadence 2: 37.5M

3M 8:38, 8:12, 8:00 - Ankle felt good. Ice.

Connect 2: 3M

F: 6.5M
9:13, 9:14, 9:07, 9:09, 8:39, 8:34, 4:30

Connect 1: 141M

S: 6M
5:12, 4:55, 4:51, 4:45, 4:39, 4:41, 4:58, 4:38, 4:51, 3:23 - I have a new GPS and it was taking K splits. The 3:23 is for a 0.40M and the rest are for 0.62M

Connect 1: 147M

Su: Skateboarding + 3M
8:22, 8:37, 8:43

Cadence 2: 40.5M

Week: 36.5M

The last two weeks I've been running more on the left side of the road. Sometimes my legs feel out of balance so I change where I run. I'm pretty sure that and taking some corners really fast are why my ankle's bothering me.

Ankle feels good at the end if the week. I took this as a down week and will jump into the 50M next week. I'll fill in my times Wednesday.

Happy Holidays! It's been great year of running!

Base Training - 12/10 - 12/16

M: 9M
AM: 3M 9:39, 8:59, 9:02

Cadence 2: 5.5M

PM: 6M 9:04, 8:36, 8:28, 8:19, 8:14, 8:05

Cadence 2: 11.5M

T: 6M + Strides
9:08, 8:36, 8:30, 8:45 (hill), 8:39, 8:30 (hill)

Cadence 2: 17.5M

W: 8.5M
AM: 2.5M 9:52, 9:26, 4:46

Cadence 2: 20M

XT: Leg Press 3 x 10 @ 210, 1 x 8 @ 220; Leg Extension 3 x 10 @ 70, 1 x 8 @ 90; Hamstring Curl 3 x 10 @ 70, 1 x 8 @ 90

PM: 6M 9:04, 8:40, 8:25, 8:07, 7:47, 8:08

Connect 1 : 119M

Th: 6M + Strides
8:48, 8:17, 7:34 (stretch), 8:09, 7:55, 8:14 -  I'm not sure what happened with that 7:34. I just felt good starting out and planned on the stretch break at 3 miles. The rest of that run felt slow.

Cadence 2: 26M

F: 6M
9:15, 8:50, 8:52, 9:05, 8:50, 9:07

Connect 1: 125M

S: 3.5M + Skteboarding
9:17, 8:24, 7:58, 4:16

Cadence: 29.5M

Su: Off
Would have run today but I celebrated my friends birthday last night...

Week: 39M

Overall I still feel good. I tried to run most of this week a little slower but keep the same mileage.

Base Training - 12/03 - 12/09

M: 7.5M
9:08, 8:28, 8:19, 8:16, 8:21, 8:25, 7:49, 4:34

Connect: 95M

T: 3M
8:45, 8:06, 8:02

Connect: 98M

W: 6M + Strides
9:20, 8:34, 8:30, 8:31, 8:18, 7:33

Connect: 104M

XT: 3 x 10 Leg Press 210lbs, 2 x 10 Leg Extension 70lbs, 2 x 10 Leg Curls 70 lbs

Th: 9M
9:13, 8:48, 8:42, 8:19, 8:19, 8:14, 8:17, 8:22, 8:27

890v2: 202M

F: 9M
3M 9:15, 8:21, 8:21 - Stopped to enjoy a lake scene while stretching
2.5M 8:11, 8:03, 4:01 - Stopped for another lake scene and stretch
3.5M 8:37, 8:16, 8:07, 4:26

Connect: 113M

S: 5.5M
AM: 3M 8:59, 8:46, 8:53

890v1: 413M

PM: 2.5M 8:49, 8:43, 4:31 - Tired

Cadence 2: 2.5M

Su: OFF

Week: 40M

Since I hit 40 on Saturday and had been running everything a little faster than last week I figured I didn't need to add miles so I relaxed Sunday.

Overall, I feel really good with the pace and am finally going to add AM runs this week so I'm not dragging a bunch of runs out during the week. AM runs really force me to run slower which I have had a hard time doing lately. Maybe it's the caffeine, but I feel great in the evenings and enjoy running for a long time. I'm just trying to balance the miles with the pace so I don't get sick, injured, or bored.

I'm not bothering to list it, but I'm doing situps, backups, eccentric calves, and band walks regularly through the week.

Base Training - 11/26 - 12/02

M: 5M
9:44, 9:01, 8:52, 8:57, 9:02 - Tired and sore.

890v2: 187M

T: 6M + Strides
9:27, 9:03, 8:48, 8:33, 8:44, 8:43 - Tired and sore.

MR10 (B): 179M

W: 2M
8:54, 8:51 - Still not recovered from Sunday. Probably should have backed off Tuesday.

Pure Connect: 75M

Th: 6M
9:32, 8:47, 8:45, 8:39, 8:31, 8:51

890v2: 193M

XT - 15 minutes elliptical to warm up,  Leg press 2 x 10, Leg extension 2 x 10, Hamstring curl 2 x 10, Situps 100, Backups 100, - Just wanted to get some kind of weights in, but wasn't sure exactly what weight to use. I'm going to add weights a few times a week. Probably just going to start doing simple stuff with the machines to be safe.

F: 9M
9:12, 8:46, 8:37, 8:54 (hill), 8:33, 8:22, 8:11, 7:41 (hill), 8:48

Pure Connect: 84M

S: 10M
AM: 6M - 8:59, 8:41, 8:41, 8:28, 8:46 (hill), 8:35

890v2: 199M

PM: 4M + Strides - 9:03, 8:22, 8:24, 8:29

Pure Connect: 88M

Su: 3M
9:04, 8:29, 8:23

MR10 (B): 182M

Week: 41M

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

Week 7 1500 Training - 10/22 - 10/28

M: 7M
AM: 3M - 9:31, 9:08, 8:55

890v2: 107.5

PM 3 x 800
WU:1.50M 8:55, 4:32
WO 3:17.84, 3:13.44, 3:01.42
CD: 1M 8:45

890v2: 111M

T: 4M
9:14, 8:46, 8:25, 8:42

MR10 (B): 173M

W: 3M
8:58, 8:20, 8:22

890v2: 114M

Th: 5m + 5K race
WU: 1M + Strides
Race: 3.08M - 21:21.5 - 6:46.3, 7:16.7, 6:50.6, 0:27.9 - I went out faster than I intended and suffered a bit in mile two because of that. Good enough for 1st place in my age group and a pint glass with "Award Winner" printed on it. Obviously, a competitive field and I'm happy with the result. The time was where I expected to finish.
CD: 1M

1600: 13M

F: 3M
9:33, 8:48, 9:00

890v2: 117M

S: OFF

SU: 9M
AM: 5M 8:54, 8:42, 8:24, 8:38, 8:35

890v2: 122M

PM: 4M 8:59, 8:16, 8:18, 8:30

Connect: 

Week: 31M

Week 6 1500 Training - 10/15 - 10/21

M: 4M
8:53, 8:54, 8:45, 8:46

890v2: 92M
T: 4M9:15m 8:37, 8:46, 8:31

890v2: 96M

W: 7MAM: 3M
9:57, 9:10, 9:00
XT: Band walks and extensions, Calf raises, 100 situps

Connect: 42M

PM: 4M
10:01 (?), 8:40, 8:33, 8:40

890v2: 100M

Th: OFF - Busy with dad and stomach issues.
F: 4.5M
9:25, 8:26, 8:10, 4:05 (stop at the beach), 8:27

890v2: 104.5M

S: OFF - Busy with dad and travel.

Su: 4M
9:05, 8:32, 8:21, 8:26
XT: Band walks, Calf raises

Connect: 46M

Week: 23.5M

Week 5 1500 Training - 10/08 - 10/14

M: 8.5M
AM: 3M 9:49, 9:15, 9:00

890v1:395

PM: 5 x 1K
WU: 1.5M 9:19, 4:25
WO: 4:02, 4:03, 4:04, 4:04, 3:57 - Kept trying to hit the right pace. During reps 3 and 4 I was dodging little kids who were using the tracks. On the last rep I ran clockwise and sprinted the last 100m.
CD: 1M 8:42

1600: 3M
890v@: 82M

T: 2.5M
9:43, 9:54, 4:58 - Very tired.
XT: 100 situps, calfraises, band walks

890v1: 397.5

W: OFF

Th: 7M
AM: 3M 9:41, 8:47, 8:43

890v2: 85M

PM: 2 x 1K
WU: 1.75M 9:37, 6:25
WO: 3:51, 4:05 - The second rep I had to run in the second lane for a portion because a faster group was using the track at the same time. It ended up being 0.64M when I hit what shouild have been 0.61 (1,000m). I did a little match and it seemed to convert to 3:53 for the second rep.
CD: 1.25M 8:57, 2:09

1400: ???

F: 5M
9:25, 8:50, 8:43, 8:41, 8:58

890v2: 87M

S: 3M
9:20, 8:32, 8:20

Connect: 39M

Su: 2-Mile Race
WU: 0.50M at the house, 0.50M + 4 x 100m + 0.25M at the race.
Race: 13:13 - I messed up starting my watch but I did negative split. It has me at 6:38 and 6:28. Which sounds right since I also screwed up stopping my watch at the end too.
CD: 1M 9:45M

The pace over the first mile felt good. I was pushing but wanted to use smart tactics. I locked into a couple people I knew are fast and focused in being relaxed and keeping my form together. At the end I was pretty maxed out over the last 800. I just made sure I caught people and passed. I felt that if I pushed harder my legs wouldn't have kept up and I would have bit the dust. I take that as a good sign since in the past my breathing was always what felt weak at the end.

The last push started at 6:28 pace and ended at 5:15 pace. I ended up 21st overall and 3rd for the age group. The first place guy was my age and  finished in 11:16.

1600: 6M

After I got home I felt a little itchy so I did another easy 2M 9:26, 9:20

Connect: 41M

Week: 32M

Week 4 1500 Training: 10/01 - 10/08

M: 8M
AM: 4M 10:38, 9:31, 9:35, 9:39

PM: 4M 9:02, 8:42, 8:20, 8:45

890v1: 392M

T: 4M
8:38, 8:33, 8:08, 8:09

MR10(W): 57M

W: OFF
Stomach issues.

Th: 8M
AM: 3M 8:43, 8:26, 8:45

PM: 5M 10:05, 9:18, 8:52, 8:50, 8:57 - Was still feeling off from Wednesday and didn't want to have any issues on the track so I intended to put the workout off til Friday.

890v2: 75M

F: 4.5M
AM: 3M 9:32, 9:06, 8:54

PM: 1.5M 9:49, 4:41 - Was still feeling off still and it was raining.

890v2:79.5M

S: 6.5M
4.55M 9:31, 8:28, 8:28, 8:29, 4:37 - I ran today because I was frustrated with the last two days.

2M 8:40, 9:11

MR10(W): 63.5M
Su: 8M
AM: 4M 9:28, 8:24, 7:21, 8:21

PM: 4M 10:02, 8:48, 8:07, 9:08

PC: 36M

Week: 39M

I'm not happy about missing my workout. It just got lost with my stomach feeling bad. Do you think it makes sense for me to switch the scheduled workout for today with the one from last Thursday? 5 x 1K instead of 6 x 400m?

Week 3 1500 Training: 09/24 - 09/30

M: 4M

9:08, 8:08, 8:02, 7:40

890v2: 58M
T: 4M

890v1: 379M
W: 8M
AM: 4M
10:03, 9:05, 9:02, 8:57

890v2: 62M

PM: 4M
8:53, 8:25, 8:34, 8:31

890v1:383M
Th: 2M
9:26, 10:00 - Tired

890v1:381M
F: 4 x 1000m @ 4:10

WU: 2M
9:30, 8:30

WO: 4:20, 4:03, 3:54, 3:57

CD: 1M
8:21

1400: ?

890v2: 61M

S: 3M
9:33, 8:49, 9:00

890v2: 64M

Su: 7M
AM: 3M
8:49, 8:23, 8:32

890v1:384M

PM: 5 x 400m @ 1:26

WU: 1.53M
9:04, 4:41

WO: 1:17.26, 1:22.17, 1:23.84, 1:22.73, 1:22.10

800:?

CD: 1.5M
0.50 in grass and barefoot 5:08

1M 9:06

890v2: 67M

Week: 33M

Overall last week was good. My workouts were hard because they were a little longer but I felt great after doing them. I did both at tracks. The 1K repeats were at a regular asphalt track in flats. The 400m repeats were on a proper track with spikes.

Thursday I struggled to do 2M because I was really tired. Saturday I did an easy 3M because I was restless. Sunday I was restless so I did my AM run then went and did the PM workout 2 hours later at noon. My Achilles are a little sore up through my Soleus. Not bad, but I can tell I worked hard yesterday.

Week 2 1500 Training: 09/17 - 09/23

M: 4M + 3 x 1K @ 4:10
AM:
4M 11:10 (?), 9:33, 9:16, 9:36

MR10(B): 169M

PM:
WU: 2M 9:56, 9:15
WO: 3 x 1K 4:12, 4:04, 4:02 - This was on a road.
CD: 1M 9:21

890v2: 41M

T: 5M
AM:
3M 9:57, 9:24, 9:21 - I had some work stuff to do in the evening so I split today up.

890v2: 44M

PM:
2M 10:02, 9:37

MR10(B): 162M

W: 4M
9:24, 8:23, 8:00, 8:29

Pure: 28M

XT: 2 x 20 calf raises, 2 x 10 Band Walks, 3 x 10 Band Extensions, 20 Pushups

Th: 3M + 4 x 400m @ 1:26
AM:
3M 9:54, 9:07, 9:08

890v2: 47M

PM:
WU: 2M 9:21, 9:07
WO: 4 x 400m 1:29.47, 1:22.26, 1:25.60, 1:20.03
CD: 1M 8:46

1400: ?

F: 5M
9:01, 8:12, 8:28, 8:10, 7:57

890v1: 375M

XT: Forgot

S: 4M
9:20, 8:54, 8:31, 8:49

890v2: 51M

Su: 4 x 200m @ 0:43

WU: 2M 8:35, 8:09
WO: 4 x 200m 0:38.41, 0:37.57, 0:35.94, 0:35.66 - I forgot to jog the 200m rest and walked it.

NB800: ?

CD: 1M 8:35

890v2: 54M

Week: 35M

I've been meaning to ask you a few questions. What's your background with running and coaching? What are you doing with running and coaching now? Why are you taking the time to work with me?

Week 1 1500 Training: 09/10 - 09/16

M: 4M
9:27, 8:54, 9:09, 8:54

890v2: 7M

T: 6M
8:58, 8:27, 8:24, 8:17, 8:20, 7:53
XT: 100 situps, Bnad Walks
20 calf raises
30 Superman

890v2:13M

W: 4M
9:37, 8:37, 8:24, 8:33

890v2: 17M

Th: 8M
9:26, 8:49, 8:22, 8:21, 8:06, 8:21, 8:31, 9:05

890v2: 25M

F: 4M
9:49, 9:09, 8:53, 9:04

890v2: 29M

S: 12M

AM: 3M
9:33, 9:23, 9:13

Pure Connect: 27M

PM: 9M
9:38, 8:47, 8:44, 8:39, 8:23, 8:52, 8:37, 9:03, 9:01

890v2: 38M

Su: 3M
9:42, 9:26, 9:38

MR10(W): 53M

Week: 41M

Not a great week after being sick, but I felt like I was getting back to normal during the second half.

Training: 09/03 - 09/09

M: 3M
10:04, 9:04, 9:01

Connect: 24M

T: 8M
9:39, 9:39, 8:56, 8:59, 9:01, 9:13, 8:13, 8:59

890v2:386M

W: 6M
9:28, 8:42, 9:52, 8:33, 8:25, 8:44 - Always fun getting caught in a cold monsoon. I'm thinking this is what ruined the rest of my week.

MR10(B): 165M
890v3: 387M

Th: 3M
9:58, 8:51, 9:01

890v2: 3M

F - S: Off. Had been feeling terrible and woke up with a sore throat Saturday morning.

Su: 16M Bike
Finally went out with my new neighbor. I tried to keep a good pace and keep it so I could talk about the same as when running easy/moderate.


Week: 20M

Despite getting sick and not running for three days I hope the time off will work to my advantage starting out this new block. This morning I actually felt really good on my run despite still having a sore throat.

Weight is down to 153 in the mornings. That's pretty consistent over the last 2 weeks.

Training 08/27 - 09/02

M: 5M
9:34, 8:50, 8:44, 8:41, 8:45

Connect: 21M

T: 8M
9:21, 9:27, 9:05, 8:29, 8:04, 7:58, 8:51, 8:38

MR10(W): 50M

W: 10M
9:33, 9:32, 9:24, 9:34, 9:14, 9:19, 9:18, 8:37, 9:28, 9:16

890v2: 378M

Th: 2M
 9:33, 9:32 - Tired.

MR10(B): 144M

F: 6.5M
9:22, 9:22, 8:51, 8:35, 8:11, 8:31, 4:49

MR10(B):150M

S: OFF

Su: 14M

AM: 4M
9:05, 8:25, 8:05, 8:38

890v1:370M

PM: 10M
9:39, 8:58, 8:44, 8:40, 8:43, 9:02 (pit stop), 8:53, 8:56, 8:50, 9:19

MR10(B): 160M

A lot of the slow/fast times at the start/end of some of my runs are because I'm running in a hillier area after moving. Since this is a new area I was easing into running down the hills, but have started letting myself open up and run fast. For instance, last night I was at 9:36 pace at 7.13M when I crested a big hill and dropped down to 4:17 pace at 7.29M before leveling out and coasting in.

Week: 45.5M

Training 08/20 - 08/26

 I didn't get enough speed work in again. I've gotten used to just running and keep telling myself I'll work it in...

M: 7M

9:44, 9:15, 9:01, 8:55, 9:00 9:07, 9:07

MR10(W): 39M

T: 6M

WU: 3M - 1.51M: 9:37, 4:37 - track was busy - 1.50M 9:07, 4:07

WO: 5 x 0.20M (1:00 rest): 1:14, 1:16, 1:13, 1:14, 1:12 - Did this on wet grass. Just showing the pic so you can see the turn around. That probable added a couple seconds.

CD: 2M: 9:24, 9:38

890v2:369.25M

W: 11M

AM: 3M: 10:22, 9:34, 9:13

890v1: 361M

PM: 8M 9:32, 8:54, 8:32, 8:35, 8:24, 8:33, 8:31, 8:01

Pure Connect: 8M

Th: OFF

F: 8M

9:47, 9:00, 9:00, 8:47, 8:30, 8:22, 8:24, 7:00

Pure Connect:16M

S: 8M

AM: 3M: 9:44, 9:16, 9:12

MR10(W): 42M

PM: 5M: 9:29, 8:52, 8:51, 8:48, 8:25

890v1: 366M

Su: 10M

9:56, 9:35, 9:34, 9:30, 9:38, 9:33, 9:35, 9:17, 8:52, 9:35 - I started this feeling pretty tired, but felt great after 5.

MR10(B): 142M

Week: 50M

Training: 08/13 - 08/19

M: 7.5M

2.80M - 9:40, 8:47, 6:55 - Ran into a friend on a group run so I finished that with them.

2.50 - 9:07, 8:54, 4:28 - Not feeling too hot for the rest of this run. Tired and hungry.

1M 8:54

1.20M - 9:56, 1:57

890v1: 355M

T: 10M

10M - 9:48, 9:15, 9:16, 9:07, 9:03, 9:05, 9:05 (pit stop and water), 9:05, 9:07, 9:09 (last 0.25M @ 5:22)

890v2:363.25M

W: 7M

AM: 3M - 11:49, 10:05, 9:43 - Very stiff and sore.

890v1: 358M

PM: 4M - 9:42, 9:18, 9:35, 9:40 - Struggling.

MR10 (White): 31M

Th: 3M

3M - 9:43, 9:09, 9:24 - Struggling.

MR10 (Black): 124M

F: 1M

1M - 9:56 - Struggling.

MR10 (White): 32M

S: Off

Su: 8M

8M - 10:38 (hills), 9:24, 8:44, 8:40, 8:40, 8:22, 8:49, 8:33 (hills) - Feeling good again.

MR10(Black): 132M

Week: 36.5M

The middle of this week was terrible. I was dealing with a ton of stress so I wasn't eating enough and Thursday and Friday show that pretty well. Definitely want to get my miles up this week.

The upside of last week is I'm going to have a lot more time to run from now on and less stress to get in the way. My sleep has been suffering for months so the extra recovery time should help moving forward.

Training: 08/06 - 08/12

M: ~4M

2M - 10:08, 9:02

3 x 1K - 4:45 (7:38), 4:25 (7:06), 4:29 (7:12) - I took a 1K walking rest just because I hadn't done anything this fast for awhile...

0.25M - Right Achilles got really tight and sore so I bagged it. I think this came on from the trail on Sunday. There are a lot of really tight, root-filled sections and I had a couple close calls with rolling my ankles. I went ahead and applied ice and heat. Going to add eccentric calf raises.

MR10 (white): 10.50M

T: 7M

7M - 10:07, 9:18, 9:19, 9:18, 9:14, 9:16, 9:29 - Just wanted to do a steady pace without straining my Achilles. Achilles is feeling better with the eccentric calf raises.

890v1: 341.50M

W: 3M
3M - 8:42, 8:10, 8:37

890v1: 344.50M

Th: 10M

AM: 3M - 11:05 (?!), 9:11, 8:51

890v1: 347.50M


PM: 7M - 9:32, 9:08, 8:57, 8:52, 8:49, 8:27, 8:52 - Achilles is back to normal. Felt

MR10: (white): 18M 

F: 8.50M
2.54M 9:16, 8:42, 4:19 - Had to take cover for a lightning storm.
3:48M 9:10, 8:57, 8:37, 4:04 - Water
2.50M 9:15, 8:56, 6:16

MR10 (black): 121M

S: Off. Skateboarding.

Su: 9M
9M 9:46, 9:01, 9:02, 8:56, 8:47, 8:34, 8:57, 9:03, 9:40

MR10 (white): 27M


Didn't get back to the ~7:30/K stuff because I didn't want to mess with my Achilles again. Wanted to get more miles in but a few things got in the way.

Week: 41.50M

Training: 07/30 - 08/05

The last four weeks looked like this:

40 - 9 (am 3, pm 6), 0, 6, 8, 8, 4, and 5
40 - 8, 5, 3, 6 (am 3, pm 3), 8, 7
46 - 6.5, 10 (am 3, pm 7), 8.5, 8 (am 3, pm 5), 5, 6.5, and 1.5
55 - 9, 8.5, 5, 7 (am 3, pm 4), 10 (am 3, pm 7), 6.5, and 9 (am 3, pm 6)

M: 1.56M
AM:
1.56M - 9:59, 5:21 - Tired.

T: 14M
AM:
1.5M - 10:05, 4:47

890v1: 328.50

PM:
12.5M - 10:01, 9:35, 9:42, 9:47, 9:51, 9:51, 9:35, 9:35, 9:47, 9:29, 8:47, 8:43, 7:11

MR10 (black): 112.50

W: 3M
PM:
3M - 10:18, 9:31, 9:21 + 5 strides - Tired.

890v2: 344.50

Th: 8.76M
AM:
3M - 9:53, 9:32, 9:29

890v1: 331.50

PM:
1M - 10:03 (2 min rest)
2M - 9:39, 8:53 (2 min rest)
1M - 8:31 (2 min rest)
0.76M - 5:15 (2 min rest)
1M - 10:06

890v2: 353.25

F:
Off.

S: 10M
AM:
3M 25:49 - I was taking splits at points on a small loop so I didn't get accurate mile times.

890v1:334.5

PM:
2M - 9:19, 8:51
2M - 8:39, 7:58
2M - 9:10, 8:17
1M - 9:28

MR10 (white): 7M

Su: 7M
7M - 9:27, 9:19, 9:09, 8:59, 9:31, 10:48, 11:43 - Finally got a trail run in. Getting chased by deer flies during miles 4 and 5 killed me for the last 2 miles. It was a nice fartlek. I was at about 6:15 pace for anywhere from a quarter to a half mile 6 times with a short walking rest.

MT20:9M

This week I'll work the 6M at 7:30 in. I went ahead and signed up for another 5K for the 18th.

Week: 44.25M