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%.  

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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.  

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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.

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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.

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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. 

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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. 

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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. 

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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. 

February 6 - 12 Training

Mon: AM - 10 miles easy with one mile of 100m strides, 100m jog (7:13);  PM - 5 miles easy (7:40)

Tue: AM - 10 miles easy (7:12); PM - 5.1 miles easy (7:56)

Wed: AM - 10 miles with 2x2 miles tempo with 1/2 mile jog.  The goal was to run the first 2 miles tempo at 5:15 pace and then the second at 5:05 pace.  The first two miles actually didn't feel too bad and was able to complete it in 10:26 (5:13, 5:13).  The second 2 miles, however, was very tough.  I came through the mile in 5:03.  I was hurting pretty good and even doubted myself that I could run another mile at 5:05.  So, I decided to take a very short rest before proceeding with the last mile.  Ended up running a 5:07 for the last mile.  PM - 6 miles easy (7:20)

Thu: AM - 8.4 miles easy (7:41).  Yesterday was 66 degrees and sunny, and 12 hours later it's 30 deg and snowy!  PM - 4.7 miles easy (7:38)

Fri: 8 miles easy with 8x20s pick-ups (7:19); big workout tomorrow, so only one run for the day.

Sat: 20.1 miles with first 6 miles at 6:15, 6 miles of 3:00 at 5:30 pace, 2:00 at 6:15 pace, 1 mile jog, 6 miles at 5:45, 1 mile cool-down. (5:59 overall avg).  Tough long run workout.  The first 6 miles moderate (37:09, 6:11 pace) felt nice and comfortable.  After the moderate 6 miles, I rolled right into the fartlek workout, which I programmed into my watch as 7x3:00/2:00.  With the prescribed paces (5:30/6:15), the 7 repeats put me at 6 miles (6.08 to be exact).  The fartlek went really well for the first 5 repeats. It wasn't until the last two repeats that the paces started to feel tough and the legs feeling like bricks.  During the mile jog, I thought to myself "how in the world was I going to run 6 more miles at 5:45 on heavy and tired legs."  It turned out that my legs were able to handle the 6 miles at MP effort.  I ran the 6 miles in 34:05 with the mile splits at 5:38, 5:42, 5:40, 5:41, 5:41, and 5:40. 

Sun: AM - 8 miles easy (7:41); PM - 4 miles easy (8:10)

Weekly Total: 100.3 miles on 12 runs/ 7 days
This was the toughest training week so far of my Boston Marathon training cycle.  The volume is down a little (though, I still hit triple digits), but Saturday's workout made up for it. 

April 6 - 12 Training

Mon: AM - 6 miles easy with 4x30s pickups (7:15); PM - 4 miles easy (7:44)

Tue: AM - 13.1 miles with 10 miles (5:43) at marathon effort; Goal was to run at marathon effort, which based on my fitness is around 5:45ish.  I wanted to keep this workout on a flat route as much as possible, so I ran three loops of my usual 3-mile downtown loop (even though it's not entirely flat) and then added on a mile.  The first loop was all about loosening up the muscles and finding my rhythm.  I hit the first three miles right at 5:45 pace.  The 2nd loop (5:41, 5:44, 5:39) felt more controlled and comfortable than the first loop.  In the last loop and last mile I tried to relaxed as much as possible while getting a good feel of the pace and effort.  

Wed: AM - 6 miles easy (7:29); PM - 4 miles easy (7:13)

Thu: AM - 9.3 miles with 6x1/4 mile downhill repeats; ran fast and controlled with splits of 67, 67, 64 and 65.  PM - skipped run. 

Fri: AM - 5 miles easy (7:26); PM - 4.5 miles easy (7:22)

Sat: 16 miles long run (6:41); Ran the first 10 miles easy then the next 5 miles alternating between 1/2 mile at 5:45ish pace and 1/2 mile at normal long run pace, 1 mile cooldown. The first 10 were nice and easy averaging 6:53 pace. For the 1/2 mile fartleks I ran a rolling course. I practiced running marathon effort without looking at the watch. Ended up averaging 5:39 pace for the fast portions and 6:52 pace for the recovery. Really happy with the workout.

Sun: 7.3 miles easy (7:12)

Weekly Total: 75.3 miles on 10 runs/7 days
I'm starting to feel the legs freshening up  with the decrease in volume.  Just one more week and it's game time. 

March 2 - 8 Training

Mon: AM - 8.5 miles easy with 6x30s pickups (7:10); Treadmill.  PM - 4 miles easy (7:27)

Tue: AM - 13 miles with 8 mile tempo in 45:13 (5:40); Roads were too slippery from snow/ice, so I ran the workout on the treadmill.  Goal was to run the tempo alternating miles at 5:45-5:50 with 5:30-5:35 pace. Since I was running on the treadmill it was easy to switch speed. I alternated the speed between 10.3-10.4mph (5:49-5:46 pace) and 10.8-10.9mph (5:33-5:30).  Really good workout and I was surprised that the pace felt controlled.  PM - 4.6 miles easy (7:08)

Wed: AM - 8.5 miles easy (7:07); PM - 5.1 miles easy (7:24)

Thu: AM - 12 miles with 10 miles moderate progression; goal was to run 4 miles at 6:45, 3 miles at 6:15 and 3 miles at 5:45 on a slightly rolling course.  About 10 inches of snow fell, so I ended running on the treadmill again.  To simulate a rolling course, I increased the treadmill incline about every .2 miles from 2% to 4-5% grade. For the downhills, I ran some of it flat and some at -1.5% decline (my treadmill has a -2% decline).   I ran (6:45, 6:44, 6:41, 6:43), (6:14, 6:10, 6:10), and (5:45, 5:45 and 5:37). Workout felt comfortable and very controlled.  PM - 4 miles easy (7:41)

Fri: 10.5 miles easy (7:22)

Sat: 20 miles long run workout (6:29); First 10 miles easy on rolling hills and then 10x3:00 fast at the start of the last 10 miles.  I averaged 6:44 pace for the first 10 on rolling hills.  For the last 10 miles, the goal was to run the 10x3:00 starting at about MP and then progress down to 5:30.  I ran the first couple reps around 5:45-:48ish and then the remaining reps right around 5:30 pace.  I covered the last 10 miles in 62:08 (6:13 pace). 1.2 miles cooldown.

Sun: 8.6 miles easy (7:21); PM - skipped run. 

Weekly Total: 100 miles in 11 runs/7days
This has been the worst week (weather-wise) this winter.  I had to run on the treadmill for five consecutive morning workouts.  Well, I really shouldn't complain because I was still able to log another 100-mile week, my 8th consecutive 100-mile week of this training cycle.  The streak will end though because I'll decrease the volume a little bit this week to freshen up the legs for the Rock 'n' Roll DC Half on Saturday.  It will be my first race of 2015. With the way training has been going, I expect to run a new half-marathon PR.  We'll see.  

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 5 - 11 Training

Mon: AM - 8.5 miles easy (7:07); PM - 4.1 miles easy (7:13)

Tue: AM - 9.5 miles with 6x60s uphill and 2x60s downhill. Ran the workout on the treadmill because the roads were slippery and covered with snow.  I ran the uphills with the treadmill incline at 6-7% grade, which is the grade of the Newton hills.  For the first 3 reps, I started at 5:15 pace and then increased the pace to 5:10 for the last 30 sec.  The last 3 reps I started at 5:10 and increased to 5:05-5:00 pace.  For the downhills, I was only able to run 5:00 pace at a -2% grade because that's all my treadmill was capable of.  While I got the leg to turnover, I didn't achieve the downhill pounding and quad-beating which was the purpose of the downhills.  PM - 6 miles easy (7:58)

Wed: AM - 5.3 miles medium (6:32); Planned run was 10 miles at an easy/medium effort. I woke up late and didn't have enough time to put in 10 miles, so I hopped on the treadmill for a quick 5 miles before I had to get ready for work.  After a mile warm-up, I ran the next 4.3 miles in 27:07 (6:19 pace) starting at 6:30ish and then working my way down to 6:10.  Pace felt very comfortable and steady;  PM - 6.2 miles easy (7:20)

Thu: AM - 5.1 miles easy (7:25) treadmill; PM - 6.1 miles easy (7:06)

Fri: 8.6 miles with 6x30s pick-ups (7:00) treadmill;

Sat: 18.3 miles long run with 6x1/2 mile at marathon effort with 1/2 mile easy; Ran the first 12 miles averaging 6:48 and then alternated 1/2 mile at marathon effort with 1/2 mile easy for the last 6 miles.  Splits for the 1/2 mile at marathon effort were 2:56, 2:56, 2:55, 2:53 and 2:57.  

Sun: AM - 7 miles easy (7:12); PM - 4.6 miles easy (7:36)

Weekly Total: 89.3 miles on 12 runs/7 days
This week was a little rough with the freezing temps, but I still got in some pretty good volume and a couple decent workouts.  I just hope that there isn't any more snow days.  

November 10-16 Training

Mon: AM – 8.5 miles easy with 6x30s pick-ups (6:53); PM – 4.2 miles easy (7:19)

Tue: AM – 12.4 miles with 10M moderate progression run (62:20 – 6:14 pace). Goal was to start at 6:30 and progress down to 6:10 pace. Felt comfortable and controlled. Splits were 6:24, 6:25, 6:21, 6:14, 6:14, 6:11, 6:10, 6:07, 6:09, and 6:09. PM – 4 miles easy (7:29)

Wed: AM – 7 miles easy (7:26); PM – 4.8 miles easy (7:07)

Thu: AM – 8.6 miles with 8x200m w/ 200m rec. Felt good despite the freezing temps (real-feel of 32 deg). Goal was to hit the 200s in 32-33s. Splits were 32, 31, 32, 32, 32, 32, 32, and 32. PM – 4.6 miles easy (7:42)

Fri: AM – 5 miles easy (7:39); PM – 4.2 miles easy (7:23)

Sat: AM – 16.1 miles long run with 10x1/2 mile steady, 1/2 mile hard on rolling terrain. Really tough (physically and mentally) workout. Ran a 4mile warm-up and then 10 miles alternating a 1/2 mile at a steady pace with a 1/2 mile hard. The intent of the workout was to simulate the changing of pace for a rolling course like CIM. What made this workout tough is the steady pace running after running hard for a half mile….a hilly course also made the workout more challenging. I had to keep reminding myself not to slack on the steady portions, which is easy and normal to do when running fartleks or intervals. My average pace for the steady and hard portion of the workout were 6:19 and 5:37 pace, respectively. Splits were 3:06/2:52, 3:13/2:51, 3:12/2:48, 3:14/2:50, 3:18/2:54, 3:06/2:43, 3:05/2:50, 3:08/2:49, 3:07/2:46, and 3:08/2:40. PM – 4.6 miles easy (7:09)

Sun: 8.5 miles easy (7:05)

Weekly Total: 92.3 miles on 13 runs/7 days
Another great week of training.  This was the 11th week of 90+ miles during this marathon training cycle.  I have one more hard week of training and then I'll start tapering/peaking for CIM.  

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.  

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.