M: 9M
AM: 3M - 9:40, 8:45, 8:35
PM: 6M - 8:56, 8:25, 8:13, 8:13, 8:13, 8:15
890v3: 100M
T: 5M
9:16, 9:38, 8:10, 8:00, 8:06
MR10 (W): 174M
W: 7M
9:03, 8:23, 8:17, 8:20, 8:20, 8:13, 8:24
890v2: 308M
Th: 5K
8:11, 7:58, 7:22, 0.54 for 3.14
1400: ?
F: 6M
9:16, 8:49, 8:17, 8:20, 8:01, 8:10
890v3: 106M
S: OFF
Su: 10M
8:53, 8:19, 8:22, 8:05, 8:03, 8:02, 7:52, 7:59, 8:00, 7:45
890v3: 116M
Week: 40M
Monday, April 22, 2013
Monday, April 15, 2013
Base Training: 04/08 - 04/14
M: 6M
8:49, 8:15, 7:59, 7:54, 7:30, 8:08 + 6 x 100m strides
890v3: 70M
T: 9M
8:56, 8:36, 8:27, 8:17, 8:05, 8:12, 8:02, 8:29, 8:52 - HOT.
890v3: 79M
W: 3M
8:57, 8:49, 8:45 - HOT. Tired from yesterday.
MR10 (W): 169M
Th: 5M
9:07, 8:24, 8:01, 8:07, 8:08
890v3: 84M
F: 3M
8:53, 8:42, 8:46 - HOT
890v3: 87M
S: OFF
Su: 4M
7:31, 8:35, 8:55, 8:22 - Not sure what happened with that first mile. My GPS beeped way too early. Mile 3 I stopped a couple times to look at a pond.
890v3: 91M
Week: 30M
I have come to terms with the fact that summer is back and it's going to be hot and wet and rainy regularly. There's no way I'm going to be able to do any real speed work in the evenings so I think I'm going to have to bag any serious races for a few months.
I'm going to just focus on building a new base and bringing up my mileage. Those two weeks at 50 miles initially seemed like a lot of miles since I've aimed for that before and only achieved it one time. But after running it and taking a small break I want to use that as a new normal. I've been trying to get into AM runs and it's been hard since the weather has been cool until recently. I think the heat is the impetus I need.
Anyway, I hope everything with you is going well and want to say "Thanks!" for all your continued coaching. I want you to know that I appreciate everything you have done to help me.
8:49, 8:15, 7:59, 7:54, 7:30, 8:08 + 6 x 100m strides
890v3: 70M
T: 9M
8:56, 8:36, 8:27, 8:17, 8:05, 8:12, 8:02, 8:29, 8:52 - HOT.
890v3: 79M
W: 3M
8:57, 8:49, 8:45 - HOT. Tired from yesterday.
MR10 (W): 169M
Th: 5M
9:07, 8:24, 8:01, 8:07, 8:08
890v3: 84M
F: 3M
8:53, 8:42, 8:46 - HOT
890v3: 87M
S: OFF
Su: 4M
7:31, 8:35, 8:55, 8:22 - Not sure what happened with that first mile. My GPS beeped way too early. Mile 3 I stopped a couple times to look at a pond.
890v3: 91M
Week: 30M
I have come to terms with the fact that summer is back and it's going to be hot and wet and rainy regularly. There's no way I'm going to be able to do any real speed work in the evenings so I think I'm going to have to bag any serious races for a few months.
I'm going to just focus on building a new base and bringing up my mileage. Those two weeks at 50 miles initially seemed like a lot of miles since I've aimed for that before and only achieved it one time. But after running it and taking a small break I want to use that as a new normal. I've been trying to get into AM runs and it's been hard since the weather has been cool until recently. I think the heat is the impetus I need.
Anyway, I hope everything with you is going well and want to say "Thanks!" for all your continued coaching. I want you to know that I appreciate everything you have done to help me.
Monday, April 8, 2013
5K Training - 04/01 - 04/05
M: OFF
T: 8M
AM: 2.43M 9:55, 9:10, 3:58 - With coworker.
PM: 5.57M 8:54, 8:35, 8:27, 8:23, 7:57, 4:38
Calf raises
890v3: 62M
W - S: OFF
Su: 2M
8:59, 8:30 + 6 strides
890v3: 64M
Week: 10
I though I needed to take a little time to absorb the last two weeks of running. I did a little fly fishing during the week and went to Gainesville for the weekend to watch the Friday distance races at the Florida Relays. An LRC poster from Orlando ran the 5K as a tune-up for Boston so it was cool to know someone in the race and for him to get a PR.
T: 8M
AM: 2.43M 9:55, 9:10, 3:58 - With coworker.
PM: 5.57M 8:54, 8:35, 8:27, 8:23, 7:57, 4:38
Calf raises
890v3: 62M
W - S: OFF
Su: 2M
8:59, 8:30 + 6 strides
890v3: 64M
Week: 10
I though I needed to take a little time to absorb the last two weeks of running. I did a little fly fishing during the week and went to Gainesville for the weekend to watch the Friday distance races at the Florida Relays. An LRC poster from Orlando ran the 5K as a tune-up for Boston so it was cool to know someone in the race and for him to get a PR.
Monday, April 1, 2013
5K Training - 03/25 - 03/31
M: 7M
9:05, 8:09, 8:18, 8:03, 7:55, 7:31, 7:39
Calf raises
890v3: 30M
T: 3M
8:48, 8:02, 7:26
890v3: 33M
W: 7M
9:09, 8:43, 8:56, 8:25, 8:23, 8:30, 8:34
890v2: 301M
Th: 10M
AM: 4M
8:33, 7:50, 7:29, 7:37
Calf raises, 20 push ups, 100 sit ups
PM: 6M
9:07, 8:42, 8:54, 8:23, 8:22, 7:23
890v3: 43M
F: 6M
9:22, 8:46, 8:37, 8:31, 8:11, 8:24
Calf raises
890v3: 49M
S: 9M
AM: 4M
9:05, 8:27, 8:55 (trail), 8:22
MR10 (W): 166M
PM: 5M 8:31, 8:16, 8:03, 7:48, 8:15
890v3: 54M
Su: 8M
8:57, 8:58, 8:25, 8:12, 8:25, 8:41, 9:10, 9:19 - I forgot how much harder sandy trails are to run.
MT110: 41M
Week: 50M
This week was really good. I didn't get tired towards the end like last week. I'm going to start the 5K maintenance plan this week.
9:05, 8:09, 8:18, 8:03, 7:55, 7:31, 7:39
Calf raises
890v3: 30M
T: 3M
8:48, 8:02, 7:26
890v3: 33M
W: 7M
9:09, 8:43, 8:56, 8:25, 8:23, 8:30, 8:34
890v2: 301M
Th: 10M
AM: 4M
8:33, 7:50, 7:29, 7:37
Calf raises, 20 push ups, 100 sit ups
PM: 6M
9:07, 8:42, 8:54, 8:23, 8:22, 7:23
890v3: 43M
F: 6M
9:22, 8:46, 8:37, 8:31, 8:11, 8:24
Calf raises
890v3: 49M
S: 9M
AM: 4M
9:05, 8:27, 8:55 (trail), 8:22
MR10 (W): 166M
PM: 5M 8:31, 8:16, 8:03, 7:48, 8:15
890v3: 54M
Su: 8M
8:57, 8:58, 8:25, 8:12, 8:25, 8:41, 9:10, 9:19 - I forgot how much harder sandy trails are to run.
MT110: 41M
Week: 50M
This week was really good. I didn't get tired towards the end like last week. I'm going to start the 5K maintenance plan this week.
Monday, March 25, 2013
5K Training - 03/18 - 03/24
M: 8M
9:12, 8:43, 8:39, 8:06, 8:08, 8:03, 8:16, 7:48
MR10 (B): 244M
T: 8M
Noon: 2M - 9:44, 9:17 - Run with coworker
MR10 (W) 161M
PM: 6M - 8:44, 8:10, 8:04, 7:41, 7:55, 8:04
Connect 1: 169M
W: 6M
8:56, 8:23, 8:16, 8:14, 8:13, 7:54
890v3: 6M
Th: 10M
8:45, 8:38, 8:37, 8:32, 8:27, 8:17, 8:23, 8:19, 8:02, 8:13
890v3: 16M
F: 4M
8:56, 8:48, 9:00, 8:45
890v2: 290M
S: 10M
AM: 7M - 8:45, 8:02, 8:04, 8:01, 8:03, 8:02, 8:13 - Hot and humid. Definitely going to feel it later.
890v3:23M
PM: 3M - 9:20, 8:38, 8:27
MR10 (W): 162M
Su: 4M
AM: 2.5M - 9:29, 8:53, 4:29
PM: 1.5M - 9:17, 4:18
890v2: 294M
Week: 50M
I got a little tired by Sunday, but feel good overall. I did calf raises every day, but wanted to take a break from the training we've been working on. 7 weeks is a long time. I think I was getting a little burnt around week 5.
I'm going to just run that work 5K for fun. People at work are pestering me to relax...So I'm going to sign up for a 5K on the 27th.
This week I'm going to work some morning runs in and get back to the light cross training. I'm thinking about doing another week of higher mileage before getting back to speed work the following week.
Does that sound ok? That'll give me four weeks following your suggested maintenance plan.
9:12, 8:43, 8:39, 8:06, 8:08, 8:03, 8:16, 7:48
MR10 (B): 244M
T: 8M
Noon: 2M - 9:44, 9:17 - Run with coworker
MR10 (W) 161M
PM: 6M - 8:44, 8:10, 8:04, 7:41, 7:55, 8:04
Connect 1: 169M
W: 6M
8:56, 8:23, 8:16, 8:14, 8:13, 7:54
890v3: 6M
Th: 10M
8:45, 8:38, 8:37, 8:32, 8:27, 8:17, 8:23, 8:19, 8:02, 8:13
890v3: 16M
F: 4M
8:56, 8:48, 9:00, 8:45
890v2: 290M
S: 10M
AM: 7M - 8:45, 8:02, 8:04, 8:01, 8:03, 8:02, 8:13 - Hot and humid. Definitely going to feel it later.
890v3:23M
PM: 3M - 9:20, 8:38, 8:27
MR10 (W): 162M
Su: 4M
AM: 2.5M - 9:29, 8:53, 4:29
PM: 1.5M - 9:17, 4:18
890v2: 294M
Week: 50M
I got a little tired by Sunday, but feel good overall. I did calf raises every day, but wanted to take a break from the training we've been working on. 7 weeks is a long time. I think I was getting a little burnt around week 5.
I'm going to just run that work 5K for fun. People at work are pestering me to relax...So I'm going to sign up for a 5K on the 27th.
This week I'm going to work some morning runs in and get back to the light cross training. I'm thinking about doing another week of higher mileage before getting back to speed work the following week.
Does that sound ok? That'll give me four weeks following your suggested maintenance plan.
Saturday, March 16, 2013
5K Race Week 03/11-03/17
M: 6M
8:46, 8:22, 7:51, 7:46, 7:43, 7:55
MR10 (B): 236M
T: 5.5M
3M 8:51, 8:29, 8:37
2 x 400m @ 1:30/2:00 - 1:17.51, 1:21.55
1 x 800m @ 3:10/3:00 - 1:26.66/1:34 = 3:00.66
2 x 400m @ 1:30/2:00 - 1:27.42, 1:28.37
I kept trying to run closer to 1:30, but I was not on a track for this and I couldn't judge the distance right.
1M 9:34
1400: ?
W: 4M
8:45, 8:20, 8:28, 7:50
MR10( W): 155M
Th: OFF - Stomach was a little off and I had been feeling flush at work all day.
F: 4M
9:10, 8:51, 9:11, 8:49
MR10 (W): 159M
S: 5K Race
3rd place overall male 19:19.057 - My GPS had me at 6:33.76, 6:44, 6:01.36 for 2.95M. I guess the course was measured on the center line of the road because I ran all the tangents.
http://fleetfeetorlando.com/race-results/st-charles-blarney-5k/
Su: OFF
Week: 23M
I have another 5K to run with work on 04/18. The course has a few hills so I think I need to do hill work over the next few weeks as well as a few longer interval sessions.
8:46, 8:22, 7:51, 7:46, 7:43, 7:55
MR10 (B): 236M
T: 5.5M
3M 8:51, 8:29, 8:37
2 x 400m @ 1:30/2:00 - 1:17.51, 1:21.55
1 x 800m @ 3:10/3:00 - 1:26.66/1:34 = 3:00.66
2 x 400m @ 1:30/2:00 - 1:27.42, 1:28.37
I kept trying to run closer to 1:30, but I was not on a track for this and I couldn't judge the distance right.
1M 9:34
1400: ?
W: 4M
8:45, 8:20, 8:28, 7:50
MR10( W): 155M
Th: OFF - Stomach was a little off and I had been feeling flush at work all day.
F: 4M
9:10, 8:51, 9:11, 8:49
MR10 (W): 159M
S: 5K Race
3rd place overall male 19:19.057 - My GPS had me at 6:33.76, 6:44, 6:01.36 for 2.95M. I guess the course was measured on the center line of the road because I ran all the tangents.
http://fleetfeetorlando.com/race-results/st-charles-blarney-5k/
Su: OFF
Week: 23M
I have another 5K to run with work on 04/18. The course has a few hills so I think I need to do hill work over the next few weeks as well as a few longer interval sessions.
Tuesday, March 12, 2013
5K Training - 03/04 - 03/10
M: 7M
9:01, 8:37, 8:19, 8:25, 6:09.21, 9:26, 9:12
1400:?
T: 8M
AM: 3M - 8:19, 8:15, 8:14 - Was supposed to run with a coworker, but...no show.
890v2: 289M
PM: 5M - 9:02, 8:20, 8:15, 8:10, 8:20
Calf drops, 100 situps, 100 backups
MR10 (B): 230M
W: 4M
9:04, 8:17, 7:58, 8:10
Band walks
MR10 (W): 134M
Th: 8M
9:02, 8:40, 8:22, 8:20, 8:13, 7:50, 7:42, 7:53
Calf raises
MR10 (W): 142M
F: OFF
S: 6M
9:08, 8:48, 8:29, 8:12, 8:26, 8:23
MR10 (W): 148M
Su: 3M
2M: 9:21, 8:44 + 2 x 100m + stretch'
5 x 1000m @ 3:57/3:00 - 4:12.53, 3:51.28 - It was super windy. I ran the first be feel and the second by time. The wind was terrible at the track so I drove home to run on the roads but I got stiff on the drive and it was just as windy. Pretty disappointed. I wish I did this Saturday because the wind wasn't bad.
MR10 (W): 151M
Week: 36M
9:01, 8:37, 8:19, 8:25, 6:09.21, 9:26, 9:12
1400:?
T: 8M
AM: 3M - 8:19, 8:15, 8:14 - Was supposed to run with a coworker, but...no show.
890v2: 289M
PM: 5M - 9:02, 8:20, 8:15, 8:10, 8:20
Calf drops, 100 situps, 100 backups
MR10 (B): 230M
W: 4M
9:04, 8:17, 7:58, 8:10
Band walks
MR10 (W): 134M
Th: 8M
9:02, 8:40, 8:22, 8:20, 8:13, 7:50, 7:42, 7:53
Calf raises
MR10 (W): 142M
F: OFF
S: 6M
9:08, 8:48, 8:29, 8:12, 8:26, 8:23
MR10 (W): 148M
Su: 3M
2M: 9:21, 8:44 + 2 x 100m + stretch'
5 x 1000m @ 3:57/3:00 - 4:12.53, 3:51.28 - It was super windy. I ran the first be feel and the second by time. The wind was terrible at the track so I drove home to run on the roads but I got stiff on the drive and it was just as windy. Pretty disappointed. I wish I did this Saturday because the wind wasn't bad.
MR10 (W): 151M
Week: 36M
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