January 23 - 29 Training

Mon: AM - 8.9 miles easy with 4x20s pickups (7:15); body felt about 80% coming off the flu.  Didn't have much push off on the pickups.  PM - 5.1 miles easy (7:19). Miserable conditions; very cold, windy and rainy. 


Tue: AM - 10.1 miles easy (6:59); took another easy day to make sure the body was back to its normal state.  PM - 4.2 miles easy (7:38)


Wed: AM - 14 miles including 6x(800m, 400m).  The goal was sub 2:25 for the 800, 68s for the 400 with 400 recovery jog after the 800 and 800 jog after each 400.  This was a very tough workout and probably the first time attempting to run 800s at sub 2:25.  I ran (2:23, 69), (2:21, 67), (2:23, 66), (2:24, 69), (2:24, 69), and (2:26, 70).  Things got really tough after the 3rd set. I thought about stopping the workout after five sets, but toughed it out and completed all six sets.  On the last 3 sets, I fought hard on the 400s to hit 68s, but could only managed 69/70.  I swear the legs felt like bricks!  PM - 5 miles very easy (8:18)


Thu: AM - 10.4 miles moderate progression working down to 6:00 (6:23); felt very smooth and comfortable. After the run I went straight into doing circuit training for my Army physical training.   PM - 4.3 miles easy (7:50)


Fri: 10.1 miles easy (7:25); legs felt very heavy and tired from the consecutive workouts (intervals, moderate progression and circuit training).


Sat: 21 miles long run (6:30). Ran the first 14 miles easy on rolling hills, the next 5 miles at sub 5:45 pace, and then 2 miles cooldown.  I ran a similar workout (fast-finish long run) four weeks ago, but the fast-finish portion was at sub 5:50 pace.  Comparing the two, I felt more comfortable and smooth in today's run, which is a good sign that my marathon fitness is improving. 

Dec 31, 2016                                      Jan 28, 2017

Sun: AM - 6 miles easy (7:44); PM - 4.1 miles easy (7:48)


Weekly Total: 103.3 miles on 12 miles/ 7 days
Solid week of training!  I couldn't be any happier with how my body responded coming off of the stomach flu two Saturdays ago.  One day I was laying in bed the entire day, and a few days later I was knocking out one of the toughest intervals sessions.  And I also got back into the triple digits for the weekly mileage.  Life is good! 

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 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!

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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.   

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.  

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.    

Mar 21-27

Mon: 9M easy
Tue: AM - 5M easy; PM - 14M including 20 x 1' fartlek w/ 1' rec at brisk pace  (19 tot)
Wed: AM 4.5M easy;  PM - 13.3M easy  (17.8M tot)
Thu: AM - 5M easy;  PM - 10.4M easy  (15.4M tot)
Fri: 15.3M including 10M steady state/tempo in 56:31 - 5:39 pace
Sat: 8.7M easy
Sun: 20.2M Fast-Finish Long Run; first 12 miles @ 6:40 pace then last 8M @ 5:43 pace

Weekly Total: 105 miles on 10 runs/ 7 days
It was my last hard week of training and now it's time to start the peaking period for Rotterdam.  The training week went very well. I only ran once on Monday so that the legs would have a bit more recovery after last Sunday's 24-miler.  Tuesday was a fartlek workout of 20 x 1' at slightly faster than 5k effort. My legs felt a little heavy early in the run, but better as the workout progressed.  Wed and Thu were easy runs of 90 and 70 minutes respectively, each were preceded with an easy 30'+ run to work.  Friday's workout was a strength-building workout, a 10 mile Steady State run, in which I turned into a tempo run because I was feeling good.  After a 20' minute warm-up I started the steady state run at 5:38-5:40 pace and pretty much maintained the pace for the entire run.  I ran the 10M steady state/tempo in 56:31 (5:39 pace), certainly my fastest 10 miler as a training run. Sunday was a fast-finish long run and dress rehearsal for the marathon.  I ran 20 miles, the first 12 miles easy at 6:40 pace and then finished the last 8 miles (13K to be exact) in 46:09, an avg pace of 5:43 (3:33/km).  I'm extremely happy with this fast-finish long run, especially considering the I only had one easy day following Friday's workout.

Feb 28-Mar 6

Mon: AM - 5.5M easy; PM - 9M easy (14.5M tot)
Tue: AM - 5M easy; PM - 12.6M including 16 x 400 (71-73") w/ 200 rec + 3 x 200 (32, 33, 32) w/ 200 rec (17.6M tot)
Wed: AM - 4.5M easy; 13.4M easy (17.9M tot)
Thu: AM - 5M easy; PM - 10.4M easy (15.4M tot)
Fri: 13.6M including 6M tempo in 32:54, 5:29 pace
Sat: AM - 9M easy; PM - 4.3M easy (13.3M tot)
Sun: 18M at 6:21 avg pace; last 3K in 10:35 (3:33, 3:32, 3:30)

Weekly Total: 110 miles in 12 runs/ 7 days
The training week was much of the same as the last few weeks; recovery day on Mon, speed session on Tue, endurance runs of at least an hour on Wed/Thu/Sat, lactate threshold workout on Fri, and a long run on Sun.  Tuesday's track session of 400s went well.  I ran mostly 72s with a few at 71 and 73.  I enjoyed this session because, mentally, it went by quickly (despite it being 16 repeats) only having to run one lap of the track.
Friday's tempo run was a good confidence booster for next weekend's CPC Loop half-marathon.  I ran the 6M tempo in 32:54 (5:29 avg pace) on the track. Each mile was faster than the previous one (splits: 5:40, 5:33, 5:31, 5:29, 5:26, & 5:15).  My coach told me to run the tempo pretty hard as the run would be short compared to what my legs are used to.  I guess he was right. I ran the last mile of the tempo in 5:15 with the last couple laps in 79 and 75 seconds respectively.  Today's long run was on the shorter end of the scheduled 18-22M to ensure I don't tire the legs for next weekend's race. I ran 18 miles, the first 16 miles comfortably at ~6:25 pace and then the last 2 miles (3K in 10:35; 5:41 pace or 3:32/km) at a little faster than goal MP, just to get the legs moving quickly.

Feb 21-27

Mon: AM - 5.3M easy; PM - 8.8M easy (14.1M tot)
Tue: AM - 5M easy; PM - 15.3M easy (20.3M tot)
Wed: AM - 4.4M easy; PM - 13.3M easy (17.7M tot)
Thu: AM - 5M easy; PM - 10.3M easy (15.3M tot)
Fri: 15M including aerobic capacity intervals: 7 x 1600m (5:11, 5:15, 5:16, 5:15, 5:15, 5:14, 5:14) w/ 400 rec + 3 x 200 (32, 33, 33) w/ 200 rec;
Sat: 9M easy
Sun: 20M Fast Finish Long Run; 12M @ 6:42 pace then last 8M @ 5:42 pace; (20.8 tot)

Weekly Total: 112 miles on 11 runs/ 7 days
The first half of the week was all easy running. However, saying the runs were easy would be an understatement, because the duration of the runs were at least 70 minutes or more and the pace between 6:40-6:55. On Tuesday, instead of the normal quality speed session, I ran a medium long run of 1hr 44min.  Friday was a good session of mile repeats at aerobic capacity.  The legs were certainly done after 7 repeats.  The highlight of this week's training was today's long run, a 20 mile fast finish long run.  I ran the first 12 miles averaging 6:42 pace and then finished off the last 8 miles (13K to be exact) at 5:42.  I was amazed that the pace felt manageable.