February 13 - April 9 Training

April 3 - 9

Mon: AM - 10.1 miles easy (7:34); It was raining very heavily, so I chickened out and ran on the treadmill.  PM - 4.5 miles easy (7:26)

Tue: AM - 8 miles easy with 8x20s pickups (7:06); PM - 4 miles easy (7:41)

Wed: AM - 10.4 miles including 5x5:00 fast, 2:00 easy on rolling hills.  Goal was to run around 10k effort and just get a feel for some higher intensity over and down the hills.  Covered 5.9 miles for the 35 minute fartlek and averaged 5:28 pace for the faster running.  PM - 5.1 miles easy (7:34)

Thu: AM - 8 miles easy (7:24); PM - 3.1 miles easy (7:55)

Fri: 7.8 miles with 8x20s pickups 

Sat: 17 miles including 3x3 miles at 5:40-5:45 with .65 jog at 6:15 pace.  Last long run and marathon workout before Boston.  The last two long runs contained at least 10 miles of continuous marathon pace, so this run was somewhat a reduced marathon workout.  The first 3-mile segment felt very smooth with even splits of 5:43s (17:09).  On the 2nd segment, I had to stay focus so that I wouldn't drift off pace.  I ran 5:42, 5:42 and 5:39 (17:03).  This segment didn't feel as easy, but it also wasn't too hard.  The last segment is where I felt most controlled. I ran 5:40, 5:40 and 5:38 (16:58).  In the last mile, I was averaging 5:35 pace for the first 1/2 mile before I slowed things down.  There was no sense of running faster than I needed to.  This run was a good confidence booster going into the last taper week.  I ran in my new Saucony Boston Freedom ISO, which I plan to race in on Patriot's Day.  

Sun: 5 miles easy (7:42)

Weekly Total: 83 miles on 11 runs/ 7 days
I enjoyed this week with the drop in mileage and am looking forward to even more of a drop next week. While 83 miles may still seem like a ton of mileage with just over a week till race day, it really isn't when you think percentage of peak.  I peaked at 110 miles during this marathon training cycle, so percentage wise, this training week was only at 75%.  

---------------------------------------------------------------------------------------------------

March 27 - April 2

Mon: AM - 9 miles easy with 8x20s pickups (7:13); PM - 5 miles easy (7:20)

Tue: AM - 10.3 miles with 12x2:00 on/1:00 off on rolling hills (6:27). Ran the 2:00 at about 5:00ish track effort.  The tough part of this workout, besides the uphills, is the 1:00 minute recovery.  They seem to dry up very quickly.  I ended up covering 6.1 miles for the 36 min fartlek.   PM - 6 miles easy (7:20)

Wed: AM - 8 miles easy (7:35); PM - 4 miles easy (7:52)

Thu: AM - 10.1 miles with 4 miles of 30s fast, 2:30 moderate.  Ran the fartlek on a slight rolling hill course with the 30s at 4:45-4:50ish pace and the 2:30 recovery around 6:15 pace.    Good workout that didn't take a whole lot out of me.  PM - 5 miles easy (7:23)

Fri: AM - 5.6 miles easy (7:22); PM - 7 miles easy (7:16)

Sat: 19 miles long run; 3 miles w/u, 10 miles at 5:45, 1 mile jog, 2x1/2 uphill, 2x1/2 downhill, 2 miles c/d.  Felt really good and smooth.  Ran a portion of the 10 miles on the 2.1 mile golf course loop and some on the track.  Ran 56:26 for the 10 miles, 5:39 pace.  Following the MP run, I jogged a mile to Bluntville Ave for the 1/2 mile repeats.  Felt pretty strong on the uphill repeats running 2:44 and 2:41 for the 1/2 miles.  Instead of the usual double between the uphill/downhill, I only ran a 1/2 mile recovery before the 1x1/2 mile downhill. Ran sub-5:00 pace with a split of 2:26.  Got in some pounding on the downhills.  Overall, this was an excellent workout, and I finished the run feeling like I could have ran longer and faster.  Good sign!  

Sun: AM - 7.1 miles easy (7:23); PM - 4 miles easy (7:37)

Weekly Total: 100.2 miles on 13 runs/ 7 days
This was my last really tough week and the last time I'll hit the triple digit mileage for a while.  Of the last 14 weeks of training, I had a total of 10 weeks at 100 or more miles.  

---------------------------------------------------------------------------------------------------

March 20 - 26

Mon: AM - 10 miles easy with 8x20s pickups (7:07); PM - 5 miles easy (7:28)

Tue: AM - 11.3 miles including 6x1 mile with 1/4 mile jog. Goal was to start at 5:10ish and work down to low-5s.  Ran 5:10, 5:09, 5:06, 5:05, 5:06, and 5:06.  The first three intervals felt good, but the last three were tough.  PM - 6 miles easy (7:27)

Wed: AM - 12 miles with 10 miles moderate over rolling hills working down to 6:00 (6:15).   Thought this run was going to feel tough on the legs after yesterday’s workout, but that wasn’t the case.   I actually felt great and averaged 6:05 pace for the last 10 miles.  PM - 5 miles easy (7:14)< Thu: AM - 8.1 miles easy (7:15); PM - 6 miles easy (7:20)

Fri: AM - 5.7 miles easy; PM - 6 miles easy with 8x20s pickups on slight hills. Ran four uphill and four downhill pickups.  Tough long run tomorrow. 
Sat: 24 miles long run; 2 miles w/u, 4 miles each at 6:10, 6:00, 5:50, 5:40, and 5:35, 2 miles c/d.   This was a tough and strong long run workout.  The first and second 4 mile sections felt very smooth and comfortable.  On the third 4-mile section at 5:50, I still felt okay, but it wasn’t a walk in the park.  The 4th 4-miles at 5:40 felt a little tough, but I had no problems hitting the paces.  On the last 4-miles, I split 5:34 for the first mile, but could not hang on for the last three.  I was only able to run 5:39, 5:41 and 5:41 pace.  My 4-mile splits were 24:30 (6:07), 23:52 (5:59), 23:10 (5:47), 22:40 (5:40), and 22:36 (5:39).  

Sun: AM - 8 miles easy (7:27); PM - 3.2 miles easy (7:32)

Weekly Total: 110.4 miles on 13 runs/ 7 days
Wow, what a great week of training!   It was my second time hitting 110 miles during this marathon training cycle.  I definitely got in a good variety of workouts and volume.

---------------------------------------------------------------------------------------------------

March 13 - 19

Mon: AM - 9 miles easy with 6x20s pickups (7:09); PM - 5 miles easy (7:28)

Tue: AM - 12.6 miles including 3, 2.5, and 2 miles tempo with 800 rec jog.  The goal was 5:25 pace for the 3 miles, 5:15 pace for the 2.5 miles and 5:10 for the 2 miles.  It was freezing cold (24 deg with real-feel of 13) and the legs never felt it could run faster than 5:25ish pace.  I wasn’t breathing hard, I just couldn’t push the pace.  On the 2.5 mile tempo, not much changed and I still ran 5:25 pace instead of 5:15s.  When the legs started to feel very heavy on the last lap of the 2.5 miles, I decided to call it the day.  The legs obviously was not recovered from the rolling hills long run.  PM - 4.1 miles easy (7:34)

Wed: AM - 4 miles easy (7:56); PM - 12 miles progression working down to 6:00 pace (6:31)

Thu: AM - 8 miles easy (7:14); PM - 4.4 miles easy (7:20)

Fri: AM - 8 miles easy with a mile of in/outs (7:11); PM - 4 miles easy (7:20)

Sat: AM - 18.5 miles long run with 60 min fartlek of 3:00 fast, 3:00 steady over rolling hills.  Averaged 5:31 pace (5.4 miles) for the fast sections and 6:15 pace (4.8 miles) for the steady recovery.  This was a tough, but good workout for the Boston course.  PM - 4.4 miles easy (7:38)

Sun: AM - 6.2 miles easy (7:48); PM - 4.8 miles easy (7:31)

Weekly Total: 105 miles on 14 runs/ 7 days
Finally back in the triple digit mileage.

---------------------------------------------------------------------------------------------------

March 6 - 12

Mon: AM - 6 miles easy (7:17); the plan was 9 miles with pickups, but I was short on time.  PM - DNR; move-in day to our new home.

Tue: AM/PM - DNR; big fat ZERO for the day.  The house is littered with boxes and unpacking them seemed more important than running.  Well, in all honesty, I was too exhausted to fit in a run.  Hopefully, this won't become a habit.

Wed: AM - 13.5 miles including 5x1 mile with 1/4 slow jog, 1 mile jog, 4x1/4 mile downhill at 5k effort. Goal was 5:10ish or just under for the mile repeats.  Ran the mile repeats on a 1/2 mile path (out and back), because the high school track right across the street from my house doesn't allow anyone besides students to use the track.  Man, I was pissed! Anyways, I ran 5:09, 5:08, 5:06, 5:06 and 5:06 for the mile repeats.  The last two reps were tough.  For the 1/4 mile downhill, the goal was to beat up the legs.  That I did.  Ran 67, 66, 68, and 68.  PM - 6.6 miles easy (7:28); 20 mile day. 

Thu: AM - 10.1 miles easy (7:03);  PM - 5.1 miles easy (7:22); ran into the high school track coach and got permission to use the track for future workouts. 

Fri: 11.1 miles including fartlek of 10x2:00 on/2:00 off on rolling terrain (6:38); Averaged 5:13 pace for the on's and 7:21 for the recovery.  Tough session after only one easy day between workouts.  PM - 4.7 miles easy (7:31)

Sat: AM - 8.1 miles easy (7:47); PM - 4.9 miles easy(7:55);

Sun: 22.2 miles long run on rolling hills (6:37); exploring new routes in the area. 

Weekly Total: 92.3 miles on 10 runs/ 6 days.
This was supposed to be a high mileage week (~110), but I missed three runs. 

---------------------------------------------------------------------------------------------------

February 27 - March 5

Mon: AM - 8.2 miles easy (7:18); PM - DNR; travel to Disney

Tue: AM - 10.5 miles easy with 8x20s pickups; went from running in winter conditions in KC to warm and humid conditions in Florida.  PM - 4.8 miles easy (7:37); late night run after spending the day at Disney.  Legs are beat from walking all day.  I really wanted to skip out on my 2nd run, but I've missed too many of them the past week. 

Wed: AM - 12.2 miles with failed fartlek of 10x3:00 on/ 1:30 jog.  Goal was to run the 3:00 starting at 5:25 pace and work down.  I knew this was going to be a tough workout to complete because I was already feeling exhausted before I started the run.  I ran the first three repeats at 5:23, 5:21, and 5:21 pace, but the effort felt a lot harder.  After running only a 5:39 pace for the 4th rep, I decided to call it the day.  Ended up running the remaining miles as a long cooldown.  PM - DNR; was planning on running 3-4 miles very easy, but again the legs were beat from Disney. 

Thu: AM - 11 miles easy (7:20); too tired to wake up early so I end up suffering in the Florida heat. PM - DNR; tough workout on Saturday, so I'm giving the legs some rest.

Fri: AM - DNR; travel back to KC.  PM - 5.4 miles easy (7:19); legs feel back to life.

Sat: 23.1 miles including 5x2.5 miles at 5:40-5:45 pace with .65 miles jog at sub 6:20 pace.  Successful workout.  Ran the 2.5 miles in 14:22 (5:45 pace), 14:19 (5:44), 14:11 (5:40), 14:12 (5:41), 14:04 (5:38) and the .65 miles recovery jogs in 4:03 (6:14 pace), 4:05 (6:17), 4:04 (6:15), 4:03 (6:14), and 3:55 (6:02).  Was really glad to nail this workout after feeling exhausted throughout the week. 

Sun: AM - 8.1 miles easy (7:29); PM - 4.6 miles easy (7:41)

Weekly Total: 88 miles on 9 runs/ 7 days
This week was the most tired I've felt in a long time.  At first I thought I'd have no problems getting in my runs because I'm on vacation.  Unfortunately, vacation doesn't actually mean rest, especially if it's a vacation to Disney World.  Ha!  I had a ton of fun with my family, so it's all worth it. 

---------------------------------------------------------------------------------------------------

February 20 - 26

Mon: AM - 10.2 miles with 8x30s fast, 2:30 at 6:15 pace (6:41).  I enjoy this fartlek run, because you get in some fast running while teaching the body to recover at a moderate pace.  Covered 4.05 miles (5:55 pace) for the fartlek section.  PM - 6.1 miles easy (7:49)

Tue: AM - 8.7 miles easy (7:24); PM - 6 miles easy (7:31)

Wed: AM - 13.1 miles including 6 miles alternating 5:45 and 5:10 pace.  Goal was to alternate a mile at around marathon and 10k effort.  This was an intense workout towards the end, but I managed to get through it.  The toughest part of the workout was trying to recover following the faster miles.  I'd feel like I was going into oxygen debt during the start of the 2nd and 3rd slower miles, but would finally recover after about 600m.  Ran splits of 5:44, 5:11, 5:45, 5:10, 5:46, and 5:06.  PM - DNR; moving day.

Thu: AM - 10 miles easy (7:15); last run in Maryland.  PM - DNR; road trip begins.

Fri: AM - 11.3 miles with 7.3 miles moderate (6:13); first stop on the long road trip from Maryland to Kansas.  Ran on the Caperton Trail in West Virginia.  PM - DNR

Sat: AM - 8.5 miles easy (7:27); it was 35 deg, rainy and 30mph winds in Terre Haute IN.  Treadmill was much better than suffering in the cold. 

Sun: 24 miles long run (6:19); with the past few days of travel and missed 2nd runs, my plan was to try and get in a long run of at least 20 miles when I arrived in Kansas City and before flying out for a short vacation tomorrow.  Felt amazingly good and smooth throughout the run. 

Weekly Total: 98 miles on 9 runs/ 7 days
Not too bad of a week considering I spent three days traveling from MD to KS.  I do wish I would have gotten out for a short run on Thu or Fri to put me over 100 miles. 

---------------------------------------------------------------------------------------------------

February 13 - 19

Mon: AM - 5.4 miles easy (7:36).  Very windy.  PM - 8 miles moderate (6:20); holy windy, 20 mph winds with gusts up to 30mph.  Felt sluggish in the first mile, but smooth the rest of the run, even with the windy conditions.

Tue: AM - 8 miles easy (7:28); PM - 6 miles easy (7:56)

Wed: AM - 11.7 miles with 20x1:00 on/off fartlek.  Started around 5:10 pace and worked down to 4:55ish pace for the 1:00s.  Averaged 5:00 pace for the on's and 7:32 for the recoveries.  PM - 6 miles easy (7:21)

Thu: AM - 10 miles easy (7:02);  PM - 5.8 miles easy (8:56); my last run with the lunch run group on Aberdeen Proving Ground. It's been fun running with these guys.

Fri: AM - 6 miles easy (7:44);  PM - 4.2 miles easy (7:31)

Sat: AM - 22 miles long run (6:29); started out easy and worked down to upper 5s by the end.  Ran in Arlington, VA on the Mt. Vernon Trail. 

Sun: AM - 7 miles easy (7:37);  PM - Did not run; getting the house ready for the packers tomorrow.

Weekly Total: 100.2 miles on 12 runs/ 7 days
This week's training was a little more conservative and I'm glad it was.  This was my last week stationed at APG, and between work out-processing and preparing for the movers, things were pretty busy and stressful. 

January 9 - 15 Training

Mon: AM - 10 miles easy with 6x20s pick-ups (6:53); it was freezing (10 deg) and my toes were already frozen about a mile into the run.  PM - 4.6 miles easy (7:14)

Tue: AM - 11.5 miles including fartlek of 10x3:00 on/1:30 off on rolling terrain. Started out at 5:30 flat effort and worked down to about a little faster than 10k effort.  Covered 7.5 miles for the 45min fartlek and averaged 5:25 / 7:34 pace for the on/off segments.  These fartlek on rolling terrain are tough workouts, but it's what will prepare me for the Boston course.  PM - 5.1 miles easy (7:29)

Wed: AM - 8 miles easy (7:56); it was very slippery/icy from rain freezing overnight.  I thought about turning back and running on the treadmill about a mile into the run, but that never happened.  I would have been better off wearing ice skates on this run.  PM - 4 miles easy (7:01)

Thu: AM - 9.4 miles including 16x200m at 32-33 with 200m slow jog; hit all of the 200s in 32 seconds except for the 2nd rep (33).  PM - 6 miles easy (7:19)

Fri: AM - 6.2 miles easy (7:38); PM - 5.1 miles easy (7:39)

Sat: 20 miles long run (6:25); first 4 miles easy, 12 miles steady working from 6:20 to 6:00, last 4 miles easy.  Felt pretty good and smooth on the steady running.  Averaged 6:07 pace for the 12 miles.  

Sun: AM - 7 miles easy (7:27); 5.2 miles easy (7:32)

Weekly Total: 102.4 miles on 13 runs/ 7 days
This was my third straight week at 100+ miles.  I remember years back I'd think that hitting 100 miles in one week was a major milestone.  Now, the triple digit mileage is considered "just" another week of marathon training.  

December 26 - January 1 Training

Mon: AM - 8.3 miles with 6x20s pick-ups (6:54); PM - 4.7 miles easy (7:37)

Tue: AM - 11.3 miles including 5x1 mile with 300m jog; Started the mile repeats at tempo effort and then work down to 10k effort and then a bit faster towards the end.  It was the first time on the track since before Indy, so the workout was a good rust buster.  Splits were 5:27, 5:24, 5:19, 5:15 and 5:10.  PM - 5.1 miles easy (7:29)

Wed: AM - 8 miles easy (7:13); PM - 5.1 mile easy (8:17); jogging with lunch group.

Thu: AM - 9.3 miles including fartlek of 8x.15 miles fast, .35 miles moderate. Ran the fast segments at sub 5:00 pace and the moderate recovery at 6:15ish pace.  On these fartlek workouts, the moderate recoveries always seem tougher than the fast segments.  The goal of the workout was to run the fast segments slow enough that allows me to recover at the prescribed pace (6:15ish).  I ran all the fast segments at sub 5:00, but on the recoveries I was a little slower than 6:15ish pace for the 2nd and 3rd rep.  Not an excuse, but this was mainly due to the recoveries being on a slight incline.  Ended up running the 4 mile farlek in 23:15, 5:49 pace, and averaged 4:58 / 6:10 pace for the fast / moderate segments.  PM - 6.2 miles easy (7:11)

Fri: AM - 8 miles easy (7:13); PM - 4 miles easy (7:33)

Sat: 20 miles long run with the last 5 miles at sub 5:50 (6:30 overall avg pace). The first 10 miles were rolling hills and the last 10 mostly flat.  Ran comfortably easy for the first 15 miles averaging 6:45 pace.  The last couple miles of the run felt tough, because at that point I was running on fatigue legs.   .7 miles cooldown

Long run splits

Sun: AM: 1.4 easy (10:34); family run to start off the New Year.  6 miles easy (7:30); PM - 3 miles easy (7:44)

Weekly Total: 101.2 miles on 13 runs/7 days

I ended last week at 99.2 miles, and if you combine that with this week's mileage, I averaged 100 miles for the last two weeks.  Not bad considering there's still 15 weeks till Boston.  

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.  

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.  

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.

January 26 - February 1 Training

Mon: AM - 8.5 miles easy with 6x30s pickups (6:58); PM - 5.1 miles easy (7:23)

Tue: AM - 13 miles including 8x3:00 fast/3:00 steady over rolling hills (6:38).  Plan was to run the 3:00 fast portion at HM/10K effort with the recovery portion at a steady effort (about 6:15 effort).  This was a very tough workout, especially with the hills.  I lasted for 6 reps, but still continued on with the remaining two reps even if the pace and effort was slower.  What makes this workout tough is the recovery because you really don’t feel like you’re recovering.  As my coach told me, this is a gut-checker type workout.    PM – 5.1 miles easy (7:10)

Wed: AM – 10 miles easy/medium (6:37). It was a freezing 16 degrees with 15-20mph winds, so I chickened out and ran on the treadmill.  Ran the first 5 miles easy and the last 5 medium starting at 6:20ish pace and progressing down to 6:05.  Last 5 miles was in 31:03 (6:13 pace).  PM – 5.2 miles easy (7:13)

Thu: AM - 8.3 miles easy (7:08); PM - 4.6 miles easy (7:41)

Fri: AM - 10.3 miles with 10x400 w/ 400 rec jog. The track had a light coating of snow, but it wasn't slippery so I was able to run the workout.  The goal was to run fast, keep smooth and get the legs turning.  Splits were 72, 70, 72, 72, 71, 71, 70, 70, 70, 70.  The last 3 reps were tough, but I still managed to split 70s.  PM - 4 miles easy (7:41)

Sat: 20 miles long run on rolling hills (6:47).  Goal was to run at a normal long run pace, whatever that means.  Felt really good even with yesterday's interval session.  

Sun: AM - 8 miles easy (7:20); PM - 3.8 miles easy (7:55)

Weekly Total: 105.9 miles on 13 runs/7 days
A tough and good week of training that included some high volume and intensity.  This week's total put me at three consecutive weeks of 100+ miles.  

January 19 - 25 Training

Mon: AM - 8.5 miles easy with 6x30s pickups (7:02); PM - 4.5 miles easy (7:37)

Tue: AM - 12.4 miles with 10x3:00 on/1:30 off (6:38); Started around 5:45 pace for the first 3 reps and then worked my way down to 5:30 pace for the last 5. PM – 4.2 miles easy (7.43)

Wed: AM – 8.5 miles easy (7:02); PM – 5.1 miles easy (7:15)

Thu: AM – 12 miles with 10 miles medium progression in 63:19, 6:20 pace. Roads were slick from snow, so I ran the workout on the treadmill. Started out at 6:30ish and then slowly increased the pace to 6:15-6:10. The effort felt much easier in the last 5 miles than the first 5. PM – 4 miles easy (7:10)

Fri: AM – 5 miles easy (7:34); PM - 7 miles easy (7:04)

Sat: AM - 20.1 miles long run with miles 16-19 in 23:10, 5:48 pace (6:30 overall avg pace); Ran the first 15 miles easy and controlled on rolling hills averaging 6:40 pace, the next 4 miles (16-19) at sub-6:00 or MP effort, and the last mile easy.  I ran 23:10 for 4 miles with splits at 5:49, 5:47, 5:46, and 5:48.  I thought sub-6:00 or MP effort would feel tough, but it actually felt fast and controlled.  

Sun: AM - 8.3 miles easy (7:16); Expected the legs to be fatigued and heavy, but they actually felt good.  Felt like I was jogging at 7:45 pace.  PM - 3 miles easy (7:51)

Weekly Total: 102.7 miles on 13 runs/7 days
It was my 2nd consecutive week of hitting 100+ miles.  100 miles/week is starting to feel more like 80-90 miles/week.  Definitely a good sign.  

January 12 - 18 Training

Mon: AM - 8.25 miles easy with 6x30s pickups (7:14); PM - 5.1 miles easy (7:52)

Tue: AM - 10.7 miles 4 miles Tempo (22:49, 5:42 pace) and 2x400m (67, 66); Goal was to run the tempo at 5:40-5:45 pace. Mile splits were 5:50, 5:41, 5:41, 5:37.   I ran the 2x400s on a slight downhill.  The intent was to get some quad-pounding and used to running downhill in preparation for Boston's course.   PM - 5 miles easy (7:24)

Wed: AM - 10 miles easy/medium (6:41); Ran easy for the first 5 miles and then at a medium pace (6:15-6:20ish) over the last 5.   PM - 5.1 miles easy (8:02)

Thu: AM - 5 miles easy (7:29);  PM - 6 miles easy (7:14)

Fri: AM - 10.6 miles with 16x60s on/off Fartlek; Plan was to start a little slower than 5K pace and then work my way down.  I ran the first 8 reps around 5:15 pace.  In the last half I felt like I was running close to 5K pace/effort or even slightly faster, but then the actual pace was a little slower.  The legs were probably feeling the effects of a faster day-to-day running (Tue tempo followed by an easy/medium run on Wed).   PM - 4.4 miles easy (7:50)

Sat: 20 miles long run easy/medium (6:37); The first 10 miles were nice and easy at a 6:51 avg pace.  The last 10 miles were on rolling hills at a medium pace/effort starting at 6:30ish pace and working my way down to 6:15-6:10.  Felt really good and was cruising comfortably over the last 10 miles, which I ran in 63:37 (6:21 pace).  

Sun: AM - 6.6 miles easy (7:32);  PM - 4.6 miles easy (7:42)

Weekly Total: 101.3 miles on 13 runs/7 days
It was a good week of training both with volume and intensity.  I did some faster running or quality workouts on back-to-back days, which is a different than what I've done in the past.   I also hit my first 100+ mile week in this Boston marathon training cycle, whereas I only had one week at 100+ miles leading up to CIM.  

November 17 - 30 Training

November 17 - 23

Mom: AM – 6 miles easy (7:34)

Tue: 8.2 miles eas with 6x30s pick-ups

Wed: AM – 9.5 miles with 14x60s on/off.  Weather was crap – cold (39 deg) and rainy.  Ran the fartlek on rolling terrain with the on portion at 10K effort and the off portion moderate.  Averaged 5:20 and 6:30 for the on/off portions.  PM – Skipped run. Traveled through a winter storm for the Thanksgiving weekend.  

Thu: 6.4 miles easy (7:06). Lots of snow in Lexington MA, but as expected the roads were cleared.  

Fri: 12 miles with 5 miles moderate at 6:35-6:30 followed by 5 miles at MP 5:50-5:55. The 5 miles moderate (32:30 – 6:30 pace) felt comfortable. The next 5 miles at MP felt controlled, but not as smooth as I’d hoped for.  Splits for the MP portion were 5:47, 5:48, 5:54, 5:49, 5:50 (34:08 – 5:50 pace). 

Sat: 8 miles easy (7:12)

Sun: 15 miles long run (6:54). Ran out (52:30) and back (50:48) on the Minuteman Trail.  Pretty amazing that the trail was cleared of snow.  There were some slick spots from black ice but nothing to worry about.  

Weekly Total: 65.1 miles on 7 runs/7 days

One week down one more to go.  Legs are starting to freshen up from the decrease in volume.  

------------------------------------------------------------

November 23 - 30

Mon: AM – 8.3 miles with 4x30s pick-ups (7:00);  PM – 4.2 miles easy (7:05)

Tue: AM – 11.5 miles with 4 mile Tempo (22:34 – 5:38 pace) and 4x400m uphill sprints.  Plan was to run the 4M tempo at 5:35 pace and the 400m uphill sprints at about mile effort.  It was so cold (12deg RealFeel) I considered running the tempo on the treadmill.  However, I manned up and ran the tempo on the track.  The tempo was tougher than I thought it should have felt.  The 1st mile (5:36) was okay, but I didn’t feel smooth.  The next couple miles (5:43, 5:41) were a struggle.  I actually thought about cutting the workout short because I wasn’t hitting my splits.  I toughed out the last mile and ran a 5:33.  The 400m uphill sprints were just brutal.  I thought that I'd feel the wobbly legs on the last 2 reps, but experienced it in all of them.  400m uphill splits were 1:28, 1:34, 1:30, and 1:38.   PM - 4.2 miles easy (7:05)

Wed: AM - 10 miles easy (6:58); PM - 4.3 miles easy (7:11)

Thu: AM - 6.5 miles easy (7:29); PM - 4 miles easy (7:20)

Fri: AM - 16.2 miles with 2x6 miles at 5:50-5:55 pace. First 6-mile segment felt tougher than the 2^nd segment.  Splits were: 35:20 (5:55, 5:52, 5:54, 5:52, 5:53, 5:54) – 5:53 avg pace, and 34:57 (5:50, 5:51, 5:48, 5:49, 5:51, 5:49) – 5:50 avg pace.  PM – 3.5 miles easy (7:23)

Sat: AM – 6.5 miles easy (7:13); PM – 4 miles easy (7:28)

Sun: 20 miles long run (6:48). Ran comfortably to get in the distance.  The first 13 miles were on rolling and the last 7 fairly flat.  Felt like I was jogging in the late miles.  

Weekly Total: 103.2 miles on 13 runs/7 days.  

It was my last tough week of training for CIM.  It was also the first week of 100+ miles during this training cycle.  I think the last time I logged 100+ miles in one week was about a year ago. 

November 3-9 Training

Mon: AM – 10 miles with 12x1:00 on/off fartlek. Leg turnover felt good. Ran about 5:08-5:15 pace on the flats/downhills and around 5:30ish on the hills. PM – 4.25 miles easy (7:20)

Tue:  AM – 10.1 miles easy (7:03); PM – 4.3 miles easy (7:21)

Wed:  AM – 5 miles easy (7:19). Last run in El Paso, TX.  PM – Skipped Run. After traveling all day and not seeing my family for the last 5 weeks, I decided to skip the run and spend time with the family.  

Thu: AM – 13.6 miles with 3M tempo (16:41), 2.5M tempo (13:39), and 2M tempo (10:55) w/ 3:00 rec in between. Weather was crap – cold and rainy. The goal was to run the tempos at 5:35, sub-5:30, and 5:20 respectively. The 3M tempo felt good and manageable. Splits were 5:33, 5:36, 5:32.  The 2.5M tempo (5:28, 5:27, 2:44) was comfortably hard. Running 5-7 seconds faster per mile took a little more effort.  For the last 2M tempo (5:21, 5:34), I knew running 80sec laps weren’t going to be easy.  After I hit the 1^st mile in 5:21, every lap got slower and slower by 1-3 seconds.  I was done at lap 2 of the 2^nd mile, so I just tried to hang on to finish the workout. My legs were numb and head freezing (should have left the my beanie on) halfway through the last tempo.  PM – 4.4 miles easy (7:16)

Fri:  AM – 6.5 miles easy (7:28); PM – 5 miles easy (7:13)

Sat: AM – 21 miles long run with the first 15 miles easy on rolling hills and the next 5 miles alternating 1/2 miles at faster than MP effort with 1/2 easy and a mile cool-down.  Long run went pretty well. First 15 miles were in 1:43:02 (6:52) and the 5 x 1/2 miles in 2:53, 2:52, 2:53, 2:50, and 2:48.  Didn’t take in any fuel or carbs, just water at around 17.5 miles. 

Sun: AM – 5 miles easy (7:23); PM – 4.1 miles easy (7:38)

Weekly Total: 93.2 miles on 12 runs/7 days

Good week of training. I'm glad that I struggled towards the end of Thursday's workout, because it made me feel like I'm working/training hard.  As my coach said, I can't knock out every workout out of the park.  

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

------------------------------------------------------------

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.  

------------------------------------------------------------

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.  

------------------------------------------------------------

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

------------------------------------------------------------

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.