October 20-26 Training

Mon: AM - 6.8 miles with 6x30s pick-ups (7:12); PM - 4.2 miles easy (7:25)

Tue: AM - 14 miles with 10mile (61:15) MP workout. Goal was to start out at 6:15 pace and work my way down to 6:00.  This was my first marathon specific workout in this training cycle and I wasn't sure how it'll feel at altitude.  Workout turned out great. Splits were 6:14, 6:14, 6:12, 6:12, 6:08, 6:07, 6:04, 6:04, 6:01, 5:59. PM - 3.5 miles easy (7:28)

Wed: AM - 10 miles easy (6:59); PM - 4.2 miles (7:20)

Thu: 8.3 miles easy (7:07)

Fri: 8.5 miles including 3x1mile with 3:00 rec. Plan was to run the mile repeats alternating between 75 and 80 second laps.  Didn't have access to a track so I ran the workout on a 1/4 mile loop on the roads.  It was tough to feel the switching of gears because it all felt fast.  Splits were: 5:04 (73, 77, 74, 80), 5:06 (74, 78, 75, 79), and 5:06 (75, 80, 73, 78). Very pleased with this workout at altitude.  PM - 4.2 miles easy (7:25)

Sat: 21 miles long run (6:53). First 6 miles were nice and easy around 7:00ish and then 6:45-6:50ish for the remaining 15 miles.  Glycogen-depleting long run. Ran the entire 21 miles without taking in any fuel or fluids.  I also didn't stop at all during the run, even at intersections (could only be acheived when running at 3:30am).   

Sun: AM - 5 miles easy (7:24); PM - 4.2 miles easy (7:16)

Weekly Total: 94 miles on 12 runs/7 days.

It was the first week of incorporating marathon-specific workouts in preparation for CIM.  I actually enjoy marathon-specific workouts because it not only gives me confidence, but it also gives me a good idea of where I'm at in my marathon fitness.  So far, the fitness is looking good and I expect good things to happen in 6 weeks.  

October 13 - 19 Training

Mon: AM - 8.3 miles easy with 6x30s pickups (6:56).  PM - 4.2 miles easy (7:21)

Tue: AM -  10.1 miles moderate (6:35).  PM - 4.2 miles easy (7:20)

Wed: AM - 9.2 miles easy (7:08); PM - 2.5 miles easy (8:05). short run; got hungry and felt a lack of energy.

Thu: AM - 11.6 miles with 6x1mile Tempo. Goal was to start at 5:35 and slowly work down to 5:30. Splits: 5:32, 5:34, 5:31, 5:28, 5:23, 5:23.  Felt much better hitting the pace compared to last week's 2x3M tempos. Getting adjusted to the altitude;  PM - 4.1 miles easy (7:33)

Fri: 8.1 miles easy (7:13)

Sat: 20.2 miles long run (6:48). Workout was 16 miles at normal long run pace and then the last 4 miles at 6:20-6:00 pace.  Ran in the very early morning hours (3:45am) because I had to be at work by 7:00.  The first 10 were nice and easy in 70min and the next 6 miles at 6:45ish pace.  When I got to the last 4 miles, it was harder than I thought to hit 6:20-6:00 pace. Last 4 miles were 6:24, 5:55, 6:22, 6:43.  Thought that my GPS was messed, but later realized that I was crashing as my shoulders and arms started to tighten up.  

Sun: AM - 5.5 miles easy (7:30); PM - 5 miles easy (7:28)

Weekly Total: 93.1 miles on 12 runs/ 7 days
Another 90+ mile week while working long hours at Fort Bliss.  I've been thinking a lot lately on which marathon I should run.  My initial plan was to run Philly Marathon, but I wasn't sure if I'll be able to put in the marathon training while I was away for work.  Instead, I've decided to run California International Marathon (CIM) on Dec 7.  It will actually give me a few more weeks of marathon specific training, which I'll start this week.    

September 29 - October 12 Training

October 6 - 12

Mon: AM - 8.1 miles easy with 6x30s pick-ups (7:17); PM - 4.3 miles easy (7:22)

Tue: AM - 10.4 miles with 10x2:00 on/1:30 off fartlek. Plan was to run at 5K effort.  I don't think I got down to 5K effort till the last 2 reps. Legs took a while to get going, probably still waking up (4:45am run); PM - 4.2 miles easy (7:24)

Wed: AM - 10.2 miles easy (7:04); PM - 4 miles easy (7:24)

Thu: AM - 7 miles easy (7:14); PM - 3.3 miles easy (7:32)

Fri: 10.5 miles including 2x3M Tempo (17:34, 17:04). Tempo felt tougher than the times reflect, most likely because of the altitude and the body still waking up (4:30am run). Splits were 17:34 (5:53, 5:53, 5:47) and 17:04 (5:44, 5:43, 5:37).  According to an online running calculator, the altitude effect at 3950 ft elevation is ~6 seconds slower per mile. Regardless of pace, I think I put in the right effort.

Sat: 20.1 miles long run (6:54). No pushing the pace in this long run. Ran the first 10 miles nice and easy in 71min and then hanging around 6:40-6:45ish for the 2nd half of the run. 

Sun: AM - 8.2 miles easy (7:07); PM - 3 miles easy. Only the morning workout was scheduled for the day. I didn't want to hang out indoors so I decided to go to Franklin Mountain State Park.  Ran/hiked a half-mile on the Ron Coleman Trail to Smugglers Pass (5500 ft). When I got back down I continued on for a mile out and back on McKelligon Canyon Rd. 

Weekly Total: 93.4 miles on 12 runs/7 days.
Another good week of training at altitude.  Some statistics: I've averaged 90.7 miles/week over the last 7 weeks with 6 of the weeks over 90 miles.  My monthly average from July - September was 359 miles/month or 82.9 miles/week.  I'm certainly getting in the base and volume I wanted to for the marathon.  

Some photos from my run at Franklin Mountain.

Ron Coleman Trail

Franklin Mountains

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September 29 - October 5

Mon: AM - 10 miles easy (6:55); PM - 3.5 miles easy (7:15). First run in El Paso at 3950 ft elevation.

Tue: AM - 10.3 miles with 12x1:00 on/off fartlek. Ran at 5k-10k effort.; PM - 4.3 miles easy (7:12)

Wed: AM - 8.1 miles easy (7:05); PM - 4.3 miles easy (7:16)

Thu: AM - 11.2 miles including 10x3:00 at HM-10K effort with 90s rec. I can feel the effects of altitude. First 5 reps was at 5:43-5:48ish and then got down to 5:25ish pace for the last couple reps.; PM - 4.3 miles easy (7:16)

Fri: AM - 8.3 miles easy (7:05); PM - 3.1 miles easy (7:32)

Sat: 18 miles long run (7:00). Started my long run at 4:35am, which is going to be the norm since I have to be at work early.  

Sun: 8.4 miles easy (7:14)

Weekly Total: 93.9 miles on 12 runs/7 days
Good week of volume at moderate altitude (3950 ft).  This is the 1st of 5 weeks in El Paso for work.  If I can continue putting in this volume for the remaining weeks I'm in El Paso, then I'll be a very happy man.  

September Training

September 22 - 28

Mon: AM - 7 miles easy (7:17); PM - 4.4 miles easy (7:11)

Tue: AM - 8.2 miles easy (7:06); PM - 4.4 miles easy with 4x30s pick-ups (7:10)

Wed: AM - 10.8 miles including 16x400m w/ 1:00 rec. Goal was to run 80s laps, but no faster than 77.  Splits: 80, 79, 78, 78, 77, 78, 77, 78, 77, 78, 78, 78, 77, 77, 77, & 77.  Finished the workout feeling like I could have ran more 400s at this pace; PM - 3.8 (7:17)

Thur: AM - 7.9 miles (7:34). chickened out and ran on the treadmill because it was pouring, cold and windy in the early morning. Didn't want to feel miserable on an easy run;  PM - 4.4 miles easy (7:06)

Fri: AM - 10.1 miles including 4M tempo in 22:12 (5:33). Goal was to start at 5:40 pace and slowly progress down to 5:30.  Splits were 5:38, 5:37, 5:31, and 5:27. Felt really good.  PM - 4 miles easy (7:15)

Sat: 20 miles long run (6:38). Felt really good. 6:40ish pace felt more like 7:00. Last 12 miles were comfortable at 6:20-6:30ish.  

Sun: 9.1 miles easy (7:04)

Weekly Total: 94.1 miles on 12 runs/7 days
My highest weekly mileage in about 6 months.  I head down to El Paso, TX tomorrow and will be there for about 5 weeks.  El Paso is at 3900 ft, so I'm looking forward to running at a moderate elevation.  I'll be working long hours, so I'm hoping that I can still put in the miles.  

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September 15 - 21

Mon: AM - 8.6 miles easy with 6x30s pick-ups; PM - DNR. Travel back home.

Tue: AM - 12 miles including 6x1mile w/ 400 rec. Goal was to run 81sec laps (5:25) for the first 4 reps and then faster on the last 2.  Hit the mile repeated in 5:24, 5:22, 5:22, 5:21, 5:16 and 5:10.  Happy with the result of the workout considering I only had 3 hours of sleep from the long travel from CA.  PM - 4.4 miles easy (7:05)

Wed: AM - 8.1 miles easy (7:02); PM - 4.5 miles easy (7:05)

Thu: AM - 9.6 miles including 8x1:00 on 2:00 off fartlek; PM - 4.1 miles easy (7:06)

Fri: 8 miles easy (7:11)

Sat: 6.1 miles easy with 4x30s pick-ups

Sun: Philadelphia Rock 'n' Roll Half-Marathon - 1:13:13 (5:36); Splits: 5K - 17:33, 10K  - 35:03, 10M - 56:15.  Very happy with my race considering it was warm (68deg) with 88% humidity.  It was my 2nd fastest half-marathon, only 4 seconds slower than my PR.  Every 5K was faster than the previous one.  Ran my last 5K (10M to Finish) in 16:58 (5:28).  Passed quite a few runners in the last 3-4 miles. ; 3.1 miles warm-up/cool-down.

Weekly Total: 81.6 miles on 10 runs/ 7 days.
Still a good week of mileage with the half-marathon.  Fitness is much better than I expected.  

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September 8 - 14

Mon: AM - 7.5 miles easy (7:14); PM - 4.6 miles easy (7:14)

Tue: AM - 8.5 miles with 4x30s pick-ups (6:57); PM - 4.5 miles easy (7:08)

Wed: AM - 12.1 miles with 9 mile progression. Goal was to progress every 3 miles at 6:30, 6:05, 5:45. Ended up running 19:20 (6:25, 6:27, 6:28), 18:09 (6:04, 6:03, 6:02), and 16:58 (5:43, 5:41, 5:34). First section felt smooth and easy, the 2nd steady and comfortable, and the 3rd fast and tough, but manageable.; PM - 4.6 miles easy (7:09)

Thu: AM - 11.1 miles easy (6:59); PM - 4.7 miles easy (7:07)

Fri: AM - DNR. Traveled to CA; PM - 8.8 miles easy (7:05). Very dry in San Jose.

Sat: 16.1 miles long run with 12 miles progressing from 6:40 to 6:15. (Avg'd 6:32 for entire run). Felt good and comfortable.

Sun: 8 miles easy (7:07)

Weekly Total: 90.5 miles on 11 runs/7 days

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September 1 - 7

Mon: AM - 8.7 miles with 6x30s pick-ups (7:03); PM - 4.2 miles easy (7:27)

Tue: AM - 11.2 miles with 3-2-1 mile tempo. 3-mile (17:03 - 5:43, 5:42, 5:38), 2-mile (10:51 - 5:27, 5:24), 1-mile (5:10); PM - 4.3 miles easy (7:22)

Wed: 10.5 miles easy (7:04)

Thu: AM - 7.7 miles easy (7:03); PM - 4.2 miles easy (6:50)

Fri: AM - 10 miles with 16x400m w/ 1:00 rest; plan was to keep the reps at 78-80 feeling controlled and fast for the first 12 reps and then around 75 for the last 4. (80, 78, 77, 78, 78, 79, 79, 78, 77, 77, 77, 77, 73, 73, 74, 72); PM - 3.1 miles easy (7:53)

Sat: 6 miles easy (7:14)

Sun: 20.3 miles long run (6:42); first 4-5 miles easy then steady easy at 6:40ish pace. After 10 miles (1:08), I settled in at 6:35 and slowly progressed to sub-6:30 for 14-18 miles. No carbs, just water at 13 and 16 miles.

Weekly Total: 90.3 miles on 11 runs/7 days
Good week of training with 3 quality sessions. It was nice to hit the track again for some leg-turnover.

August Training

August 25 - 31

Mon: AM - 6.5 miles easy (6:58); PM - 4.5. miles easy (7:12)

Tues: AM - 8.3 miles with 6x30s pick-ups (7:08); PM - 4.5 miles easy (7:16)

Wed: AM - 11.2 miles with 10x2:00 on/off; Started off at a little slower than 5K pace and then pushed it in the last 3-4 reps;  PM - 5 miles easy (7:32)

Thu: AM - 10.2 miles easy (6:59); PM - 4.5 miles easy (7:27)

Fri: 8.3 miles easy (7:13)

Sat: 18.1 miles long run with 12 miles at 6:40 progressing to sub-6:30. (6:38)

Sun: AM - 6.1 miles easy (7:05); PM - 4.2 miles easy (7:27)

Weekly Total: 91.2 miles on 12 runs/7 days

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August 18 - 24

Mon: AM - 8.6 miles with 8x45s hills (7:34); PM -  3.1 miles easy (7:31)

Tue: AM - 6.4 miles easy (7:27); PM - 4.6 miles easy (7:20)

Wed: AM - 10.7 miles including 10K in 35:07 - 5:40 pace; Ran the Army Performance Triad 10K on-post as a tempo run keeping the pace between 5:35-5:45;  PM - 3 miles easy (8:03)

Thu: 8 miles easy (7:12)

Fri: 7.3 miles easy (6:59); PM - 4.4 miles easy (7:23)

Sat: DNR. Was out early in the morning and didn't get back till 8pm. By then I was tired and hungry, so I decided to just skip the run. 

Sun: Philadelphia OUCH 15K Race - 52:55, 5:41 pace. Was running all alone by mile 2. There was no reason to push too hard running alone, so I just tried to maintain a 5:40ish pace.  I practically ran the same pace as the tempo run 4 days earlier, but twice as long, and it felt more comfortable; 4.7 miles warm-up/cool-down

Weekly Total: 70.1 miles on 10 runs/6 days

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August 11 - 17

Mon: AM - 7 miles easy with 6x30s pick-ups; PM - 4 miles easy (7:37)

Tue: AM - 8.6 miles with .15 fast / .35 easy; Ran the .15 at low-5:00 pace and sometimes under 5:00. Feel like I'm getting some leg speed back.  PM - 4 miles easy (7:36)

Wed: 10 miles easy (7:12)

Thu: AM - 12.2 miles including 10M progression run in 63:02 - 6:18 pace; Slowly progressed from 6:30 to 6:10 pace.  PM - 4 miles easy (7:13)

Fri: AM - 6.5 miles easy (7:15); PM - 3.5 miles easy (7:34)

Sat: 19.1 miles long run (6:36). Got out quickly immediately hitting sub-7:00 on the dreaded Bulle Rock hill.  Cruised along at 6:30ish pace for the last 11 miles.  

Sun: 8.2 miles easy (7:14)

Weekly Total: 87.2 miles on 11 runs/7 days

Another good week. Happy with Thu's progression run and the long run.  

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August 4 - 10

Mon: AM - 6 miles easy (7:28); PM - 4.1 miles easy (7:22)

Tue: AM - 7.5 miles with 6x30s pick-ups (7:09); PM - 4.6 miles easy (7:33)

Wed: AM - 9.5 miles with 16x1:00 on/off; ran the 1min at about 5:30ish pace; PM - 4.3 miles easy (7:22)

Thu: 8.6 miles easy (7:24)

Fri: AM - 10.6 miles progression run; goal was 3-mile sections at 7:00, 6:30, and sub-6:00. Ran 20:56, 19:16, and 17:42.  PM - 4.5 miles easy (7:16)

Sat: 10 miles easy (6:58)

Sun: 18 miles long run (6:45)

Weekly Total: 87.7 miles on 11 runs/7 days

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July 28 -  August 3

Mon: 8.1 miles easy (7:30)

Tue: AM - 4.25 miles easy (7:08); PM - 6.7 miles with 6x30s pick-ups (7:04)

Wed: AM - 11 miles easy/moderate (6:48); PM - 4.2 miles easy (7:30)

Thu: AM - 8.6 miles easy (7:17); PM - 2.1 miles easy (7:55) ran to the gym and back for a core workout. 

Fri: AM - 9.4 miles with 3:00/1:30 fartlek; started at about marathon effort and worked my way down to about 10k effort.; PM - 4 miles easy (7:25)

Sat: 10 miles easy (7:04)

Sun:  17.2 miles long run (6:41); ran same route as last week's long run and added on a mile.  Felt much better on the hills.

Weekly Total: 85.5 miles on 11 runs/7 days

July 2014 Training

July 21 - 27

Mon: AM - 9 miles (7:20); PM - 2 miles (7:57) ran to the gym and back, did some core exercises

Tue: AM - 6.2 miles (7:14) with 5x30s pick-ups; PM - 5 miles (7:11)

Wed: 10.3 miles including 5 mile tempo (27:28 - 5:30 pace); Ran the Army Performance Triad 5M as a tempo run. Plan was to run 6:00-6:20 pace, but that went out the window when another runner came up on me.  Was in 2nd place until I overtook the leader with about a half mile from the finish.  

Thu: AM - 8.3 miles easy (7:17); PM - 4.6 miles easy (7:10)

Fri: AM - 10.7 miles with 10x1:00/3:00 on/off fartlek; goal was to run the 1:00 as longer strides, somewhere around 5:30 pace.  I was right around 5:20-:30 pace; PM - 2.2 miles easy (7:28)

Sat: 8.5 miles easy (7:04)

Sun:  16.3 miles long run (6:41)

Weekly Total: 83.1 miles on 11 runs/7 days

Good week of mileage.  First time in a while I've been in the 80s.  

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July 14 - 20

Mon: 6 miles easy (7:22); traveled back from Niagara Falls.  Ended up running on the treadmill because a storm was passing.  I hate the treadmill.  

Tue: 9 miles (7:08) with 4x30sec pick-ups.  

Wed: 10 miles easy (7:04); traveled to Chicago for Herbalife Extravaganza.

Thu: 9 miles easy (6:48)

Fri: 8.5 miles progression run; First 5 miles easy and then slowly progressed down to low 6min pace. Last 3 miles at 6:17, 6:08, 5:57.   

Sat: 8.5 miles easy (6:51)

Sun: 14.1 miles long run (6:37); Felt pretty good.  Ran 6:20-30ish pace for the last 8 miles. 

Weekly Total: 65.2 miles on 7 runs/7 days

A good week considering all the traveling I've done.  I started a structured training program so I'm looking forward to getting back into really good shape.  

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July 7 - 13

Mon: 9 miles easy (6:58)

Tue: AM - 7.1 miles easy (6:56); PM - 5 miles easy (7:26)

Wed: AM - 9 miles easy (6:56); PM - 5.1 miles easy (6:54)

Thu: 10 miles easy (6:57)

Fri: DNR; road trip to Niagara on the Lake, Canada.

Sat: 10.3 miles easy (6:38)

Sun: 15 miles long run (6:38)

Weekly Total: 70.5 miles on 8 runs/ 6 days

Good week of mileage.  Last time I hit 70 or more miles was back in mid-March.  My base fitness isn't as bad as I thought.  The long break was probably a good thing.  

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June 30 - July 6 2014

Mon: DNR

Tue: 5 miles, Army Physical Fitness Test: 110 push-ups, 100 sit-ups, 2-mile run (11:15); 3 miles c/d (7:23)

Wed: 9 miles easy (6:49)

Thu: 9.4 miles easy (6:39)

Fri: 10.1 miles easy (7:00)

Sat: 9.2 miles easy (6:47)

Sun: 13.1 miles (6:44); Ran to Susquehanna State Park out and back.  405 ft hill climb over 1.5 miles.  

Weekly Total: 55.8 miles on 6 runs/6 days.  

Trying to get back into some type of running routine.  Took a long break after running Boston and All-American Marathon, which were 13 days apart.  Ran only a total of 207 miles for the months of May/Jun.