Tuesday, April 07, 2015

March 31 - April 6 Training

Mon: AM – 8.4 miles easy with 6x20s pickups (7:03);  PM – 4.5 miles easy (7:58)
Tue: AM – 14.1 miles including 9 miles progression in 52:06 (5:48).  The goal was to run the progression in 3 mile blocks at 6:10 pace (18:30), 5:50 (17:30), and 5:30 pace (16:30) respectively.  Ran the segments in 18:25, 17:25, and 16:16. The first segment felt easy, the second one felt comfortable and the last segment was tough. Was really thrilled with the workout.  Running 5:25 pace for a 3-mile tempo alone is tough, so to do it at the end of a progression run is a good sign that I'm fit.  PM – 4.1 miles easy (7:24)

Wed: AM – 8.1 miles easy (7:04); felt good and smooth.  I’ve noticed that the legs have been feeling pretty good after a quality workout.  This shows that I'm able to recover from my workouts pretty quickly. Nutrition is probably the most important part of recovery.  PM – 3.9 miles easy (7:25)
Thu: AM – 6 miles easy with 4x20s pickups (7:06); PM – 4.5 miles easy (8:01)
Fri: 12 miles including 3-2-1 mile intervals with 3:00 rest/400m jog.  Goal was 5:30 pace for the 3 miles, 5:10-5:15 pace for the 2 miles and 5:00 for the mile.  Ran the workout on the track so the actual distances were 4800m, 3200m, and 1600m.  I ran 16:10 (5:22, 5:25, 5:23), 11:24 (5:12, 5:12) and 4:56, respectively.  The 3 miles felt good and comfortably hard, the 2 miles was tough, and the last mile hurt.  It was probably the first time breaking 5:00 for a mile in a workout.  
Sat: 20 miles long run (6:38).  Legs felt really good as if I didn’t run a workout yesterday.  First 10 miles were rolling/hilly and the last 10 fairly flat.  Averaged 6:30 pace for the last 10 miles.  
Sun: 7.4 miles (7:09)
Weekly Total: 93.1 miles on 11 runs/7 days
This was probably my best week of training.  Nailing the tough workouts on Tuesday and Friday has boosted my confidence and proves that I'm fit and ready for Boston.  With just two weeks away from raceday, it's time to freshen up the legs and peak to run Boston Strong. 

Monday, March 30, 2015

March 23 - 29 Training

Mon: AM - 8.25 miles easy (7:28); PM - 4.9 miles easy (8:15)

Tue: AM - 16.5 miles including 2x6 miles with 1/2 mile rec jog.  Goal was to run the first 6-mile segment at 5:45-5:50 pace and then speed up on the second one.  I ran 34:32 (5:45 pace) for the first segment and 33:40 (5:37 pace) for the 2nd segment.  This was a tough workout, but I was really happy to nail it.  I ran this same workout about 2 1/2 weeks before CIM and averaged 5:53 and 5:50 pace, respectively.  It's obvious that my fitness is at a much higher level.  PM - 3.5 miles easy (7:43)

Wed: AM - 6.2 miles easy (7:02);  PM - 4.6 miles easy (7:16)

Thu: AM - 11.5 miles with 10 miles moderate in 59:42 (5:58); Ran  a 1/2 mile easy and then went straight into the moderate effort. Started out with the first couple miles at 6:08 and then settled in at 5:53-5:59.  Was really surprised to see the pace drop to sub-6:00 pace compared to previous moderate workouts.  PM - 7.2 miles with 8x:45/2:00 on/off fartlek. It was a double quality workout day.  Ran the fartlek on a rolling course. 

Fri: AM - 3.8 miles easy (7:52); PM - 6.2 miles easy (7:17)

Sat: 20.5 miles long run (6:36). The first 10 miles (67:16) were fairly flat and then the last 10 miles (64:57) quite hilly.  Felt really strong on the hills.  Last 3 miles were mostly downhill to get some quad-pounding.  

Sun: 7.4 miles easy (7:03); Felt like I was jogging. 

Weekly Total: 100.6 miles on 12 runs/7 days
An excellent but tough week of training.  I got in 4 quality sessions with varied-paced workouts (tempo, moderate, fartlek and long run). I have one more week of hard training and then will begin my peaking phase.  

Sunday, March 22, 2015

March 9 - 22 Training

March 16 - 22

Mon: AM - 8.5 miles with 6x30s pickups (7:02); PM - 5.1 miles (8:01)

Tue: AM - 10 miles easy (7:01). Legs started to feel a bit heavy and fatigue over the last couple miles.  PM - 4.1 miles easy (7:34)

Wed: AM - 10 miles with 16x400 with 1:00 rest and 3:00 jog/rest after every 4 reps. Goal was hit to the 400s in 75 to maintain some speed.  The added rest is because I'm coming off the race.  Rans splits of (75, 74, 74, 73), (74, 73, 74, 74), (73, 72, 72, 73), (73, 72, 73, 73).  PM - 5.1 miles 8:04)

Thu: AM - 10.1 miles easy (6:54); PM - 4.1 miles easy (7:47)

Fri: AM - 8.1 miles with 4x30s pickups (7:01); PM - 5.2 miles easy (7:36)

Sat: 20.3 miles long run with last 5 miles at marathon effort (6:30).  Planned a route with lots of hills (some very steep) and downhills.  Ran 6:35ish to high 6:40 pace for the first  15 miles.  On the last 5 miles, I ran most of it downhill to get some pounding on the quads.  The first mile (mile 16) was rolling, the next 3 miles at a gradual descent, and the last mile slightly uphill.  Ran splits of 5:57, 5;50, 5:45, 5:53, and 5:47.  Really happy with this long run.  

Sun: AM - 5.6 miles easy (7:18); PM - 5 miles easy (7:38)

Weekly Total: 101.2 miles on 13 runs/7 days
Really good volume considering it was the week after the half.  I felt like my legs recovered pretty quickly from the half.  I'm not surprised though, because I've gotten my recovery (nutrition) down to a science.  Thanks to Herbalife24!


March 9 - 15

Mon: AM - 8.5 miles easy with 6x30s pickups (6:56); PM - 5.1 miles easy (7:09)

Tue: AM - 15.1 miles with 10 mile tempo in 56:37 (5:40). Goal was to run at just under 5:50 to 5:40 pace. Ran 3 rounds of the 3-mile downtown loop and then a 1-mile loop.  The 1st 3-mile loop felt comfortable with splits right at 5:44-5:45.  On the 2nd loop I picked up the pace just a bit  and hit splits of 5:40, 5:40, and 5:38.  The 3rd 3-mile loop was faster at 5:37, 5:38, 5:34 and last mile in 5:35.  Happy with this tempo and how I felt overall.  PM - 4 miles easy (7:44)

Wed: AM - 6.2 miles easy (7:09); PM - 4 miles easy (7:45). Ran about an hour later than I usually do on my lunch time run.  Felt the difference because I started to get hungry on the run.  

Thu: AM - 8.2 miles with 6x400 w/ 400 rec jog.  Plan was to hit the 400s in 75s.  I ran 75, 73, 75, 74, 74, & 74.  PM - 4.2 miles easy (7:50)

Fri: 6 miles easy (7:30). 

Sat: AM - 14.8 miles with Rock'n'Roll DC Half-Marathon in 1:13:32 (5:37); 13th Overall, 1st in Division and 1st in Military Challenge.  Poor running conditions (rainy and cold) and a challenging course.  I went into the half aiming to run 1:12, but I knew it wasn't going to be easy with one steep hill and a handful of gradual climbs.  When I hit the 10-mile mark just a tad over 56 minutes I knew that a sub-1:13 was still in the cards, but was going to be tough.  I'd have to run a sub-17 last 5k, which I knew I was capable of.  However, a side-stitch at 11 miles that stayed with me the rest of the race and a long gradual hill on mile 12 threw away any hopes of a sub-1:13.  PM - 3.4 miles easy (8:13)

Sun: AM - 8.7 miles easy (7:09)

Weekly Total: 88.2 miles on 12 runs/7 days.
Overall, it was a good week of training that included a half-marathon race.  I'd call this a down week, but I'm not so sure it was with a long tempo and half-marathon race. I guess, in terms of volume, it was a down week, because I ended up with 88 miles whereas I've averaged 100+ miles/week over the last 8 weeks.   

Monday, March 09, 2015

March 2 - 8 Training

Mon: AM - 8.5 miles easy with 6x30s pickups (7:10); Treadmill.  PM - 4 miles easy (7:27)

Tue: AM - 13 miles with 8 mile tempo in 45:13 (5:40); Roads were too slippery from snow/ice, so I ran the workout on the treadmill.  Goal was to run the tempo alternating miles at 5:45-5:50 with 5:30-5:35 pace. Since I was running on the treadmill it was easy to switch speed. I alternated the speed between 10.3-10.4mph (5:49-5:46 pace) and 10.8-10.9mph (5:33-5:30).  Really good workout and I was surprised that the pace felt controlled.  PM - 4.6 miles easy (7:08)

Wed: AM - 8.5 miles easy (7:07); PM - 5.1 miles easy (7:24)

Thu: AM - 12 miles with 10 miles moderate progression; goal was to run 4 miles at 6:45, 3 miles at 6:15 and 3 miles at 5:45 on a slightly rolling course.  About 10 inches of snow fell, so I ended running on the treadmill again.  To simulate a rolling course, I increased the treadmill incline about every .2 miles from 2% to 4-5% grade. For the downhills, I ran some of it flat and some at -1.5% decline (my treadmill has a -2% decline).   I ran (6:45, 6:44, 6:41, 6:43), (6:14, 6:10, 6:10), and (5:45, 5:45 and 5:37). Workout felt comfortable and very controlled.  PM - 4 miles easy (7:41)

Fri: 10.5 miles easy (7:22)

Sat: 20 miles long run workout (6:29); First 10 miles easy on rolling hills and then 10x3:00 fast at the start of the last 10 miles.  I averaged 6:44 pace for the first 10 on rolling hills.  For the last 10 miles, the goal was to run the 10x3:00 starting at about MP and then progress down to 5:30.  I ran the first couple reps around 5:45-:48ish and then the remaining reps right around 5:30 pace.  I covered the last 10 miles in 62:08 (6:13 pace). 1.2 miles cooldown.

Sun: 8.6 miles easy (7:21); PM - skipped run. 

Weekly Total: 100 miles in 11 runs/7days
This has been the worst week (weather-wise) this winter.  I had to run on the treadmill for five consecutive morning workouts.  Well, I really shouldn't complain because I was still able to log another 100-mile week, my 8th consecutive 100-mile week of this training cycle.  The streak will end though because I'll decrease the volume a little bit this week to freshen up the legs for the Rock 'n' Roll DC Half on Saturday.  It will be my first race of 2015. With the way training has been going, I expect to run a new half-marathon PR.  We'll see.  

Monday, March 02, 2015

February 23 - March 1 Training

Mon: AM - 9 miles with 6x30s pickups (6:58); PM - 5.1 miles easy (7:57)

Tue: AM - 11.5 miles with 10x3:00 on/1:00 off. It was freezing cold (1 deg) and after one mile I thought about turning back home to hop on the treadmill.  I probably would have if it was just an easy run, but I had a quality session that I needed to get done on rolling hills. Ran the 3:00s at half-marathon effort and progressed down to 10K effort;  PM - 5 miles easy (7:35)

Wed: AM - 11 miles easy (6:52); PM - 5.1 miles easy (7:51)

Thu: AM - 4.5 miles easy (7:44); PM - 5.7 miles easy (7:28)

Fri: AM - 5 miles easy (8:03). Plan was to run a 20x1:00 on/off fartlek, but it snowed so I pushed the workout to later in the day; PM - 9.1 miles with 20x1:00 on/off (6:04 overall avg). Goal was to run the "on" at ~5:15 pace and the "off" at 6:15-6:20 pace.  I ended up averaging 5:12 and 6:20 pace for the on/off, respectively, and 5:43 pace for the 40 minutes.  Tough and good workout.

Sat: 22 miles long run on rolling hills (6:44). Really good long run on somewhat tired legs.  Averaged 6:50 pace for the first 11 miles and 6:38 for the second half.  Didn't take in any fluids or fuel during the run.  

Sun: AM - 8 miles easy (7:18); Legs felt surprisingly good with no soreness/tightness; PM -  2.5 miles easy (8:02).

Weekly Total: 103.6 miles on 13 runs/7 days
Another solid week of training in the freezing cold.  Friday's fartlek was a confidence booster because in the past I've struggled to maintain the moderate recovery pace for similar workouts.  Additionally, I was glad to knock out a really good hilly long run the following day on somewhat tired legs.  It's this kind of work that's going to pay off in Boston.  One more week of hard training and then I'll run my Boston tune-up race at the Rock 'n' Roll DC Half-Marathon on March 14.  

Monday, February 23, 2015

February 16 - 22 Training

Mon: AM – 8.5 miles easy with 6x30s pickups (7:01); PM – 4.5 miles easy 7:39). Massage in the evening. My first one in a long while. Calves were tender and glutes were tight.

Tue: AM – 14 miles with 10 miles tempo in 57:26 (5:45); It snowed ~6 inches overnight so I had no choice but to run the workout on the treadmill. Started out at 5:50 and worked down to 5:40ish. Thought the tempo would feel tough, but it actually felt smooth and controlled. Finished the workout feeling like I could go for a few more miles. PM – 4.1 miles easy (7:52)

Wed: AM – 10 miles easy (7:09); Freezing run. PM – 5.2 miles easy (7:40)

Thu: AM – 10.1 miles with 6x.33 fast/.67 easy (7:18); didn’t feel like running outside as the roads were still coated with snow and it was 8 deg with a real feel of -9. Ran the fast portions at 5:05-5:07 pace. Felt fast and controlled. PM – 5.1 miles easy (8:05)

Fri: 10 miles easy (7:05); -18 degrees real-feel called for a treadmill run.

Sat: 20 miles with 4x3 miles (17:40, 17:20, 17:01, 16:27) w/ 1/2 mile rec jog. Today was supposed to be an easy day with a 10-mile race tomorrow, but the race was cancelled due to weather. Glad they made the cancellation on Friday because it allowed me to adapt my training and fit in a long run workout. Ran a 4-mile warmup and then did 4 loops of the 3-mile downtown loop with a small 1/2 mile loop for recovery. The goal was to run each 3-mile segment in 17:45, 17:30, 17:15, and 17:00. I ended up running the workout in 17:40 (5:54, 5:53, 5:53), 17:20 (5:47, 5:47, 5:46), 17:01(5:39, 5:44, 5:38), and 16:27 (5:27, 5:31, 5:29). The first two segments felt easy, the third comfortable and the last one I ran aggressive. It started to snow and the winds picked up in the last segment which made things a little tough. Was really happy with the result of this workout.

Sun: 8.6 miles easy (7:32); It snowed ~8-10 inches in the late afternoon/evening with freezing rain overnight. I was okay with running on the treadmill.

Weekly Total: 100.1 miles on 11 runs/7 days.
This week was supposed to be sort of a down week with a 10-Mile race on Sunday. But since the race was cancelled, I got in a quality long run workout and ended the week right at 100 miles. I’m really happy with my current fitness and with a couple more weeks of hard training I should be able to improve my half-marathon PR at the Rock ‘n’ Roll DC Half-Marathon. The course is tough though, so I’ll see. Boston is just 8 weeks away now.

Thursday, February 19, 2015

February 9 - 15 Training

Mon: AM – 8.5 miles easy w/ 6x30s pickups (7:07); PM – 5 miles easy (7:37)
Tue: AM – 12.1 miles with 4 miles Tempo + 4x1/4 mile; Ran 22:17 (5:34 pace) for the 4 mile tempo.  Splits were 5:33, 5:35, 5:33 and 5:36.  The first 3 miles felt good and comfortably hard, but the last half mile started to feel a little tough.  Following the tempo, I ran an easy mile and then did 4x1/4 mile downhill repeats.  I ran down a different hill than last month because the road was slippery from freezing rain the night before.  1/4 mile splits were 63, 63, 63, and 64.  Definitely worked the calves and quads.  PM – 5.1 miles easy (7:32)
Wed: AM – 8.2 miles easy (7:27); PM – 5 miles easy (7:48)
Thu: AM – 12 miles including 10 miles medium in 61:05 (6:07); Goal was to run 6:10ish average.  After 3-4 miles, I settled in at 6:04-6:07 pace.  I thought that the workout would feel a little tough, but it wasn’t.  Felt comfortable and controlled.   My left calf was a little sore from yesterday’s downhill repeats, but it didn’t bother me once I got going.  PM – 6 miles including 10x200m w/ 200 rec jog. This was the first time running a quality workout as my second run.  The intent was to get some faster running on tired legs.  The legs actually felt good. I ran 33-34s for the 200s.
Fri: AM – 6.4 miles easy (7:51); It was freezing (-7 deg Real-Feel), so I opted to run on the treadmill.  PM - 5.1 miles easy (7:53)

Sat: 21 miles long run (6:43); Ran the first 9 miles fairly flat and then the last 11-12 on rolling hills.  Felt very good and strong on the hills.  

Sun: AM - 6.6 miles easy (7:49); Treadmill run as it was 8 degrees with 25-40mph winds, -18 real feel.  PM - 5 miles easy (7:30); 

Weekly Total: 106.1 miles on 13 runs/ 7 days.  Another great week of training.  It was my 5th consecutive week at 100+ miles.  I'm planning to run my first race of 2015 this weekend at the MD/DC RRCA Club Challenge 10-Miler.  I'll see though because the weather doesn't look promising.