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.
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