October 27 - November 02 Training

Mon: AM - 8.3 miles with 6x30sec pick-ups (7:09); PM - 4.2 miles easy (7:32)

Tue: AM - 10 miles progression run (6:30). Started out at normal easy pace then worked my way down to 6:00ish pace around 7 miles and then hung there for the last few miles. Splits: 7:28, 7:03, 6:51, 6:48, 6:35, 6:16, 6:09, 5:59, 5:56, 5:55.  .4 miles easy cool-down;  PM -  5.3 miles easy (7:18). Ran at 4300+ ft in Alamogordo, NM where I'll be for the next 5 days.  

Wed: AM - 8 miles easy (7:18); PM - 4 miles easy (7:28)

Thu: 8.7 miles with 10x200m (.12M) w/ 200m rec. Averaged about 34-35 for the 200s.  Didn't worry too much about hitting the times but rather focused more on running fast but controlled.  PM - 4.2 miles easy (7:27)

Fri: 9 miles easy (7:17)

Sat: 18.1 miles long run including 5x2 miles with 3:00 rec jog. Plan was to start around 6:10 pace and then progress a little faster on the last 2-3 reps if I was feeling good.  Splits were: 12:10 (6:04, 6:06), 12:08 (6:03, 6:05), 12:05 (6:04, 6:01), 12:01 (6:01, 6:00), 11:54 (5:58, 5:56).   Happy with the workout considering it was at 4300 ft elevation. 

Sun: AM - 5.5 miles easy (7:22). Last run in Alamogordo, NM; PM 4.4 miles easy (7:17)

Weekly Total: 90.2 miles on 12 runs/7 days
Good week of higher volume intensity.  This was the 5th and final week at moderate altitude training.  I averaged just under 93 miles/week while in El Paso & Alamogordo, NM.  Pretty darn good because I was worried at first that I won't be able to train as much while away for work.  

Sacramento Mountains in Alamogordo, NM.

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.