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.
Showing posts with label tempo. Show all posts
Showing posts with label tempo. Show all posts
Tuesday, February 14, 2017
Monday, February 06, 2017
January 30 - February 5 Training
Mon: AM - 8.3 miles easy with 8x20s pickups (7:04); PM - 5 miles very easy (8:19)
Tue: AM - 15 miles including 3 miles tempo at sub 5:30, 1 mile easy, 4x1/2 mile uphill, 2x1/2 mile downhill with jog down/up recovery. This was a long morning at the office. Ran the 3 mile tempo in 16:17 (5:24, 5:25, 5:28) with the first 1.75 miles on the track and the remaining 1.25 miles on the road. The last mile felt tough because of a slight gradual increase in elevation. After the tempo, I jogged a mile to the golf course, where I ran some hill repeats at tempo effort. Man, running 1/2 mile uphill repeats is no joke! Ran 2:42, 2:44, 2:44, and 2:42 for the uphills and then two downhill repeats at 4:50 pace (2:25, 2:25). PM - 5 mile easy (8:02); a 20-mile training day.
Wed: AM - 10 miles easy (7:06); felt lazy early in the run, smooth for the middle miles, and tired in the end. PM - 5 miles including APFT 2-mile in 10:30. I had my Army Physical Fitness Test, which to be honest, I wasn't expecting much for the push-ups and sit-ups. I haven't done much muscular endurance workouts over the last six months, so I would have been happy if I knocked out 80 push-ups/sit-ups. I exceeded my expectations and cranked out 100 push-ups and 95 sit-ups. For the 2-mile, I ran at a hard tempo effort finishing in 10:30 (5:20, 5:10).
Thu: AM - 8.3 miles easy (7:12); upper body and abs are tight and sore from the APFT. PM - 5.2 miles easy (7:33)
Fri: AM - 10 miles including 12x400 at 70-72 with 200 slow jog. 400 splits were 72, 71, 72, 71, 70, 71, 71, 70, 69, 69, 69, & 70. I actually ran a 69 for the last rep but stopped my watch a little passed the line. PM - 5 miles easy (8:25)
Sat: 22 miles long run (6:51); Nothing spectacular about this long run. I ran a workout yesterday, so the main purpose of this long run was spending time on my feet. Did two loops of a 10-mile loop that included some flats, uphills and downhills. The uphill was a long 2 mile climb from 6.5 to 8.5 miles and 16.5 to 18.5. Running the hill on the 2nd loop was a bit tough, but it was a good simulation of the Newton Hills (in terms of the mile markers).
Sun: AM - 8 miles easy (7:10); PM - 3.1 miles easy (8:05)
Weekly Total: 110.3 miles on 13 runs/ 7 days. This was my highest weekly mileage since March 2011. It's also my 5th 100+ mile week of this Boston Marathon training cycle.
Tue: AM - 15 miles including 3 miles tempo at sub 5:30, 1 mile easy, 4x1/2 mile uphill, 2x1/2 mile downhill with jog down/up recovery. This was a long morning at the office. Ran the 3 mile tempo in 16:17 (5:24, 5:25, 5:28) with the first 1.75 miles on the track and the remaining 1.25 miles on the road. The last mile felt tough because of a slight gradual increase in elevation. After the tempo, I jogged a mile to the golf course, where I ran some hill repeats at tempo effort. Man, running 1/2 mile uphill repeats is no joke! Ran 2:42, 2:44, 2:44, and 2:42 for the uphills and then two downhill repeats at 4:50 pace (2:25, 2:25). PM - 5 mile easy (8:02); a 20-mile training day.
Wed: AM - 10 miles easy (7:06); felt lazy early in the run, smooth for the middle miles, and tired in the end. PM - 5 miles including APFT 2-mile in 10:30. I had my Army Physical Fitness Test, which to be honest, I wasn't expecting much for the push-ups and sit-ups. I haven't done much muscular endurance workouts over the last six months, so I would have been happy if I knocked out 80 push-ups/sit-ups. I exceeded my expectations and cranked out 100 push-ups and 95 sit-ups. For the 2-mile, I ran at a hard tempo effort finishing in 10:30 (5:20, 5:10).
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| 16 years and keeping the streak alive! |
Fri: AM - 10 miles including 12x400 at 70-72 with 200 slow jog. 400 splits were 72, 71, 72, 71, 70, 71, 71, 70, 69, 69, 69, & 70. I actually ran a 69 for the last rep but stopped my watch a little passed the line. PM - 5 miles easy (8:25)
Sat: 22 miles long run (6:51); Nothing spectacular about this long run. I ran a workout yesterday, so the main purpose of this long run was spending time on my feet. Did two loops of a 10-mile loop that included some flats, uphills and downhills. The uphill was a long 2 mile climb from 6.5 to 8.5 miles and 16.5 to 18.5. Running the hill on the 2nd loop was a bit tough, but it was a good simulation of the Newton Hills (in terms of the mile markers).
Sun: AM - 8 miles easy (7:10); PM - 3.1 miles easy (8:05)
Weekly Total: 110.3 miles on 13 runs/ 7 days. This was my highest weekly mileage since March 2011. It's also my 5th 100+ mile week of this Boston Marathon training cycle.
Wednesday, January 25, 2017
January 16 - 22 Training
Mon: AM - 9.3 miles with 8x20s pickups (6:58); ran the pickups lightly because the legs really didn't feel like running fast. PM - 4.7 miles easy (7:39)
Tue: AM - 12 miles including 4 miles threshold at 5:20-5:30, 1 mile easy, 2x800m w/ 800m jog; ran the 4 mile tempo in 21:34 (5:28, 5:25, 5:22, 5:19), 5:24 avg pace. The first 2-3 miles felt relatively smooth and comfortably hard. The last mile, however, was a bit tough and I could feel the legs starting to get heavy. After a mile easy jog I ran 2x800. The goal for the 800 at sub 5:10 pace, but I was much faster than that. Ran 2:29 and 2:28, respectively. PM - 5.8 miles easy (7:28)
Wed: AM - 9.3 miles easy (7:04); PM - 5 miles easy (7:19)
Thu: AM - 9.5 miles including 3x90s uphill, 3x90s downhill. Didn't treat this as a "real" workout, but more like some tougher and longer strides. Covered .29 miles of uphill and .33 miles of downhill for the 90 seconds. PM - 5.1 miles easy (7:20)
Fri: AM - 7.3 miles easy (7:28); PM - 5 miles easy (7:17)
Sat: Did not run. Caught the stomach bug. Probably the worst sickness I've had in a very long time.
Sun: 8.6 miles easy (7:21); legs felt heavy in the early miles, but better as the run progressed. I had planned to run another 5-7 miles in the late afternoon, but decided it was probably best to give the body a bit more rest coming off the flu.
Weekly Total: 81.7 miles on 11 runs/ 6 days
I would have ended the week at 105 miles had I not caught the flu. Oh well. The good thing is that I have a really strong base and background, so a missed day or two of training wouldn't affect my fitness. If anything, it will likely charge my batteries a bit more.
Tue: AM - 12 miles including 4 miles threshold at 5:20-5:30, 1 mile easy, 2x800m w/ 800m jog; ran the 4 mile tempo in 21:34 (5:28, 5:25, 5:22, 5:19), 5:24 avg pace. The first 2-3 miles felt relatively smooth and comfortably hard. The last mile, however, was a bit tough and I could feel the legs starting to get heavy. After a mile easy jog I ran 2x800. The goal for the 800 at sub 5:10 pace, but I was much faster than that. Ran 2:29 and 2:28, respectively. PM - 5.8 miles easy (7:28)
Wed: AM - 9.3 miles easy (7:04); PM - 5 miles easy (7:19)
Thu: AM - 9.5 miles including 3x90s uphill, 3x90s downhill. Didn't treat this as a "real" workout, but more like some tougher and longer strides. Covered .29 miles of uphill and .33 miles of downhill for the 90 seconds. PM - 5.1 miles easy (7:20)
Fri: AM - 7.3 miles easy (7:28); PM - 5 miles easy (7:17)
Sat: Did not run. Caught the stomach bug. Probably the worst sickness I've had in a very long time.
Sun: 8.6 miles easy (7:21); legs felt heavy in the early miles, but better as the run progressed. I had planned to run another 5-7 miles in the late afternoon, but decided it was probably best to give the body a bit more rest coming off the flu.
Weekly Total: 81.7 miles on 11 runs/ 6 days
I would have ended the week at 105 miles had I not caught the flu. Oh well. The good thing is that I have a really strong base and background, so a missed day or two of training wouldn't affect my fitness. If anything, it will likely charge my batteries a bit more.
Tuesday, April 07, 2015
March 30 - April 5 Training
Mon: AM – 8.4 miles easy with 6x20s pickups (7:03); PM – 4.5 miles easy (7:58)
Tue: AM – 14.1 miles including 9 miles progression in 52:06 (5:48). The goal was to run the progression in 3 mile blocks at 6:10 pace (18:30), 5:50 (17:30), and 5:30 pace (16:30) respectively. Ran the segments in 18:25, 17:25, and 16:16. The first segment felt easy, the second one felt comfortable and the last segment was tough. Was really thrilled with the workout. Running 5:25 pace for a 3-mile tempo alone is tough, so to do it at the end of a progression run is a good sign that I'm fit. PM – 4.1 miles easy (7:24)
Wed: AM – 8.1 miles easy (7:04); felt good and smooth. I’ve noticed that the legs have been feeling pretty good after a quality workout. This shows that I'm able to recover from my workouts pretty quickly. Nutrition is probably the most important part of recovery. PM – 3.9 miles easy (7:25)
Thu: AM – 6 miles easy with 4x20s pickups (7:06); PM – 4.5 miles easy (8:01)
Fri: 12 miles including 3-2-1 mile intervals with 3:00 rest/400m jog. Goal was 5:30 pace for the 3 miles, 5:10-5:15 pace for the 2 miles and 5:00 for the mile. Ran the workout on the track so the actual distances were 4800m, 3200m, and 1600m. I ran 16:10 (5:22, 5:25, 5:23), 11:24 (5:12, 5:12) and 4:56, respectively. The 3 miles felt good and comfortably hard, the 2 miles was tough, and the last mile hurt. It was probably the first time breaking 5:00 for a mile in a workout.
Sat: 20 miles long run (6:38). Legs felt really good as if I didn’t run a workout yesterday. First 10 miles were rolling/hilly and the last 10 fairly flat. Averaged 6:30 pace for the last 10 miles.
Sun: 7.4 miles (7:09)
Weekly Total: 93.1 miles on 11 runs/7 days
This was probably my best week of training. Nailing the tough workouts on Tuesday and Friday has boosted my confidence and proves that I'm fit and ready for Boston. With just two weeks away from raceday, it's time to freshen up the legs and peak to run Boston Strong.
Sunday, March 22, 2015
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
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.
Monday, March 09, 2015
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.
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.
Monday, February 23, 2015
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.
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.
Thursday, February 19, 2015
February 9 - 15 Training
Mon: AM – 8.5 miles easy w/ 6x30s pickups (7:07); PM – 5 miles easy (7:37)
Tue: AM – 12.1 miles with 4 miles Tempo + 4x1/4 mile; Ran 22:17 (5:34 pace) for the 4 mile tempo. Splits were 5:33, 5:35, 5:33 and 5:36. The first 3 miles felt good and comfortably hard, but the last half mile started to feel a little tough. Following the tempo, I ran an easy mile and then did 4x1/4 mile downhill repeats. I ran down a different hill than last month because the road was slippery from freezing rain the night before. 1/4 mile splits were 63, 63, 63, and 64. Definitely worked the calves and quads. PM – 5.1 miles easy (7:32)
Wed: AM – 8.2 miles easy (7:27); PM – 5 miles easy (7:48)
Thu: AM – 12 miles including 10 miles medium in 61:05 (6:07); Goal was to run 6:10ish average. After 3-4 miles, I settled in at 6:04-6:07 pace. I thought that the workout would feel a little tough, but it wasn’t. Felt comfortable and controlled. My left calf was a little sore from yesterday’s downhill repeats, but it didn’t bother me once I got going. PM – 6 miles including 10x200m w/ 200 rec jog. This was the first time running a quality workout as my second run. The intent was to get some faster running on tired legs. The legs actually felt good. I ran 33-34s for the 200s.
Fri: AM – 6.4 miles easy (7:51); It was freezing (-7 deg Real-Feel), so I opted to run on the treadmill. PM - 5.1 miles easy (7:53)
Sat: 21 miles long run (6:43); Ran the first 9 miles fairly flat and then the last 11-12 on rolling hills. Felt very good and strong on the hills.
Sun: AM - 6.6 miles easy (7:49); Treadmill run as it was 8 degrees with 25-40mph winds, -18 real feel. PM - 5 miles easy (7:30);
Weekly Total: 106.1 miles on 13 runs/ 7 days. Another great week of training. It was my 5th consecutive week at 100+ miles. I'm planning to run my first race of 2015 this weekend at the MD/DC RRCA Club Challenge 10-Miler. I'll see though because the weather doesn't look promising.
Monday, January 19, 2015
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.
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.
Saturday, November 15, 2014
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 1st mile in 5:21, every lap got slower and slower by 1-3 seconds. I was done at lap 2 of the 2nd 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.
Monday, October 13, 2014
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.
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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.
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.
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| Ron Coleman Trail |
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| 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.
Monday, October 06, 2014
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.
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September 15 - 21
Mon: AM - 8.6 miles easy with 6x30s pick-ups; PM - DNR. Travel back home.
Tue: AM - 12 miles including 6x1mile w/ 400 rec. Goal was to run 81sec laps (5:25) for the first 4 reps and then faster on the last 2. Hit the mile repeated in 5:24, 5:22, 5:22, 5:21, 5:16 and 5:10. Happy with the result of the workout considering I only had 3 hours of sleep from the long travel from CA. PM - 4.4 miles easy (7:05)
Wed: AM - 8.1 miles easy (7:02); PM - 4.5 miles easy (7:05)
Thu: AM - 9.6 miles including 8x1:00 on 2:00 off fartlek; PM - 4.1 miles easy (7:06)
Fri: 8 miles easy (7:11)
Sat: 6.1 miles easy with 4x30s pick-ups
Sun: Philadelphia Rock 'n' Roll Half-Marathon - 1:13:13 (5:36); Splits: 5K - 17:33, 10K - 35:03, 10M - 56:15. Very happy with my race considering it was warm (68deg) with 88% humidity. It was my 2nd fastest half-marathon, only 4 seconds slower than my PR. Every 5K was faster than the previous one. Ran my last 5K (10M to Finish) in 16:58 (5:28). Passed quite a few runners in the last 3-4 miles. ; 3.1 miles warm-up/cool-down.
Weekly Total: 81.6 miles on 10 runs/ 7 days.
Still a good week of mileage with the half-marathon. Fitness is much better than I expected.
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September 8 - 14
Mon: AM - 7.5 miles easy (7:14); PM - 4.6 miles easy (7:14)
Tue: AM - 8.5 miles with 4x30s pick-ups (6:57); PM - 4.5 miles easy (7:08)
Wed: AM - 12.1 miles with 9 mile progression. Goal was to progress every 3 miles at 6:30, 6:05, 5:45. Ended up running 19:20 (6:25, 6:27, 6:28), 18:09 (6:04, 6:03, 6:02), and 16:58 (5:43, 5:41, 5:34). First section felt smooth and easy, the 2nd steady and comfortable, and the 3rd fast and tough, but manageable.; PM - 4.6 miles easy (7:09)
Thu: AM - 11.1 miles easy (6:59); PM - 4.7 miles easy (7:07)
Fri: AM - DNR. Traveled to CA; PM - 8.8 miles easy (7:05). Very dry in San Jose.
Sat: 16.1 miles long run with 12 miles progressing from 6:40 to 6:15. (Avg'd 6:32 for entire run). Felt good and comfortable.
Sun: 8 miles easy (7:07)
Weekly Total: 90.5 miles on 11 runs/7 days
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September 1 - 7
Mon: AM - 8.7 miles with 6x30s pick-ups (7:03); PM - 4.2 miles easy (7:27)
Tue: AM - 11.2 miles with 3-2-1 mile tempo. 3-mile (17:03 - 5:43, 5:42, 5:38), 2-mile (10:51 - 5:27, 5:24), 1-mile (5:10); PM - 4.3 miles easy (7:22)
Wed: 10.5 miles easy (7:04)
Thu: AM - 7.7 miles easy (7:03); PM - 4.2 miles easy (6:50)
Fri: AM - 10 miles with 16x400m w/ 1:00 rest; plan was to keep the reps at 78-80 feeling controlled and fast for the first 12 reps and then around 75 for the last 4. (80, 78, 77, 78, 78, 79, 79, 78, 77, 77, 77, 77, 73, 73, 74, 72); PM - 3.1 miles easy (7:53)
Sat: 6 miles easy (7:14)
Sun: 20.3 miles long run (6:42); first 4-5 miles easy then steady easy at 6:40ish pace. After 10 miles (1:08), I settled in at 6:35 and slowly progressed to sub-6:30 for 14-18 miles. No carbs, just water at 13 and 16 miles.
Weekly Total: 90.3 miles on 11 runs/7 days
Good week of training with 3 quality sessions. It was nice to hit the track again for some leg-turnover.
Mon: AM - 7 miles easy (7:17); PM - 4.4 miles easy (7:11)
Tue: AM - 8.2 miles easy (7:06); PM - 4.4 miles easy with 4x30s pick-ups (7:10)
Wed: AM - 10.8 miles including 16x400m w/ 1:00 rec. Goal was to run 80s laps, but no faster than 77. Splits: 80, 79, 78, 78, 77, 78, 77, 78, 77, 78, 78, 78, 77, 77, 77, & 77. Finished the workout feeling like I could have ran more 400s at this pace; PM - 3.8 (7:17)
Thur: AM - 7.9 miles (7:34). chickened out and ran on the treadmill because it was pouring, cold and windy in the early morning. Didn't want to feel miserable on an easy run; PM - 4.4 miles easy (7:06)
Fri: AM - 10.1 miles including 4M tempo in 22:12 (5:33). Goal was to start at 5:40 pace and slowly progress down to 5:30. Splits were 5:38, 5:37, 5:31, and 5:27. Felt really good. PM - 4 miles easy (7:15)
Sat: 20 miles long run (6:38). Felt really good. 6:40ish pace felt more like 7:00. Last 12 miles were comfortable at 6:20-6:30ish.
Sun: 9.1 miles easy (7:04)
Weekly Total: 94.1 miles on 12 runs/7 days
My highest weekly mileage in about 6 months. I head down to El Paso, TX tomorrow and will be there for about 5 weeks. El Paso is at 3900 ft, so I'm looking forward to running at a moderate elevation. I'll be working long hours, so I'm hoping that I can still put in the miles.
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September 15 - 21
Mon: AM - 8.6 miles easy with 6x30s pick-ups; PM - DNR. Travel back home.
Tue: AM - 12 miles including 6x1mile w/ 400 rec. Goal was to run 81sec laps (5:25) for the first 4 reps and then faster on the last 2. Hit the mile repeated in 5:24, 5:22, 5:22, 5:21, 5:16 and 5:10. Happy with the result of the workout considering I only had 3 hours of sleep from the long travel from CA. PM - 4.4 miles easy (7:05)
Wed: AM - 8.1 miles easy (7:02); PM - 4.5 miles easy (7:05)
Thu: AM - 9.6 miles including 8x1:00 on 2:00 off fartlek; PM - 4.1 miles easy (7:06)
Fri: 8 miles easy (7:11)
Sat: 6.1 miles easy with 4x30s pick-ups
Sun: Philadelphia Rock 'n' Roll Half-Marathon - 1:13:13 (5:36); Splits: 5K - 17:33, 10K - 35:03, 10M - 56:15. Very happy with my race considering it was warm (68deg) with 88% humidity. It was my 2nd fastest half-marathon, only 4 seconds slower than my PR. Every 5K was faster than the previous one. Ran my last 5K (10M to Finish) in 16:58 (5:28). Passed quite a few runners in the last 3-4 miles. ; 3.1 miles warm-up/cool-down.
Weekly Total: 81.6 miles on 10 runs/ 7 days.
Still a good week of mileage with the half-marathon. Fitness is much better than I expected.
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September 8 - 14
Mon: AM - 7.5 miles easy (7:14); PM - 4.6 miles easy (7:14)
Tue: AM - 8.5 miles with 4x30s pick-ups (6:57); PM - 4.5 miles easy (7:08)
Wed: AM - 12.1 miles with 9 mile progression. Goal was to progress every 3 miles at 6:30, 6:05, 5:45. Ended up running 19:20 (6:25, 6:27, 6:28), 18:09 (6:04, 6:03, 6:02), and 16:58 (5:43, 5:41, 5:34). First section felt smooth and easy, the 2nd steady and comfortable, and the 3rd fast and tough, but manageable.; PM - 4.6 miles easy (7:09)
Thu: AM - 11.1 miles easy (6:59); PM - 4.7 miles easy (7:07)
Fri: AM - DNR. Traveled to CA; PM - 8.8 miles easy (7:05). Very dry in San Jose.
Sat: 16.1 miles long run with 12 miles progressing from 6:40 to 6:15. (Avg'd 6:32 for entire run). Felt good and comfortable.
Sun: 8 miles easy (7:07)
Weekly Total: 90.5 miles on 11 runs/7 days
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September 1 - 7
Mon: AM - 8.7 miles with 6x30s pick-ups (7:03); PM - 4.2 miles easy (7:27)
Tue: AM - 11.2 miles with 3-2-1 mile tempo. 3-mile (17:03 - 5:43, 5:42, 5:38), 2-mile (10:51 - 5:27, 5:24), 1-mile (5:10); PM - 4.3 miles easy (7:22)
Wed: 10.5 miles easy (7:04)
Thu: AM - 7.7 miles easy (7:03); PM - 4.2 miles easy (6:50)
Fri: AM - 10 miles with 16x400m w/ 1:00 rest; plan was to keep the reps at 78-80 feeling controlled and fast for the first 12 reps and then around 75 for the last 4. (80, 78, 77, 78, 78, 79, 79, 78, 77, 77, 77, 77, 73, 73, 74, 72); PM - 3.1 miles easy (7:53)
Sat: 6 miles easy (7:14)
Sun: 20.3 miles long run (6:42); first 4-5 miles easy then steady easy at 6:40ish pace. After 10 miles (1:08), I settled in at 6:35 and slowly progressed to sub-6:30 for 14-18 miles. No carbs, just water at 13 and 16 miles.
Weekly Total: 90.3 miles on 11 runs/7 days
Good week of training with 3 quality sessions. It was nice to hit the track again for some leg-turnover.
July 2014 Training
July 21 - 27
Mon: AM - 9 miles (7:20); PM - 2 miles (7:57) ran to the gym and back, did some core exercises
Tue: AM - 6.2 miles (7:14) with 5x30s pick-ups; PM - 5 miles (7:11)
Wed: 10.3 miles including 5 mile tempo (27:28 - 5:30 pace); Ran the Army Performance Triad 5M as a tempo run. Plan was to run 6:00-6:20 pace, but that went out the window when another runner came up on me. Was in 2nd place until I overtook the leader with about a half mile from the finish.
Thu: AM - 8.3 miles easy (7:17); PM - 4.6 miles easy (7:10)
Fri: AM - 10.7 miles with 10x1:00/3:00 on/off fartlek; goal was to run the 1:00 as longer strides, somewhere around 5:30 pace. I was right around 5:20-:30 pace; PM - 2.2 miles easy (7:28)
Sat: 8.5 miles easy (7:04)
Sun: 16.3 miles long run (6:41)
Weekly Total: 83.1 miles on 11 runs/7 days
Good week of mileage. First time in a while I've been in the 80s.
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July 14 - 20
Mon: 6 miles easy (7:22); traveled back from Niagara Falls. Ended up running on the treadmill because a storm was passing. I hate the treadmill.
Tue: 9 miles (7:08) with 4x30sec pick-ups.
Wed: 10 miles easy (7:04); traveled to Chicago for Herbalife Extravaganza.
Thu: 9 miles easy (6:48)
Fri: 8.5 miles progression run; First 5 miles easy and then slowly progressed down to low 6min pace. Last 3 miles at 6:17, 6:08, 5:57.
Sat: 8.5 miles easy (6:51)
Sun: 14.1 miles long run (6:37); Felt pretty good. Ran 6:20-30ish pace for the last 8 miles.
Weekly Total: 65.2 miles on 7 runs/7 days
A good week considering all the traveling I've done. I started a structured training program so I'm looking forward to getting back into really good shape.
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July 7 - 13
Mon: 9 miles easy (6:58)
Tue: AM - 7.1 miles easy (6:56); PM - 5 miles easy (7:26)
Wed: AM - 9 miles easy (6:56); PM - 5.1 miles easy (6:54)
Thu: 10 miles easy (6:57)
Fri: DNR; road trip to Niagara on the Lake, Canada.
Sat: 10.3 miles easy (6:38)
Sun: 15 miles long run (6:38)
Weekly Total: 70.5 miles on 8 runs/ 6 days
Good week of mileage. Last time I hit 70 or more miles was back in mid-March. My base fitness isn't as bad as I thought. The long break was probably a good thing.
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June 30 - July 6 2014
Mon: DNR
Tue: 5 miles, Army Physical Fitness Test: 110 push-ups, 100 sit-ups, 2-mile run (11:15); 3 miles c/d (7:23)
Wed: 9 miles easy (6:49)
Thu: 9.4 miles easy (6:39)
Fri: 10.1 miles easy (7:00)
Sat: 9.2 miles easy (6:47)
Sun: 13.1 miles (6:44); Ran to Susquehanna State Park out and back. 405 ft hill climb over 1.5 miles.
Weekly Total: 55.8 miles on 6 runs/6 days.
Trying to get back into some type of running routine. Took a long break after running Boston and All-American Marathon, which were 13 days apart. Ran only a total of 207 miles for the months of May/Jun.
Sunday, July 01, 2012
Weekly Summary: June 18 - July 1
Jun 25 - Jul 1
Mon: DNR
Tue: 10.2M easy
Wed: DNR
Thu: 10.5M easy
Fri: 10M easy
Sat: 9.2M easy
Sun: 15.2M easy
Weekly Total: 55 miles on 5 runs/ 5 days
I knew that this was going to be a low mileage week because of all the things I had going on. On Mon and Tue I packed up the household goods for my move to NC. And then the next two days I made the long road trip (1100 miles) to Fayetteville, NC. I'm glad to be back in NC and running some of my old running routes. Although, I'm not enjoying this heat wave that is hanging around.
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Jun 18 - 24
Mon: AM - 7.3M easy; PM - 6M easy
Tue: AM - 9M including 6M tempo; PM - 6.2M easy
Wed: AM - 9M easy; PM - 4.7M easy
Thu: 6M easy
Fri: DNR; travel back to KC
Sat: AM - 12M including 6 x 3/4 mile w/ 3' rec jog; PM - 4.5M easy
Sun: 16M steady long run
Weekly Total: 80.7 miles on 10 runs/ 6 day
I was happy to get in a couple quality workouts this week. I did a 6 mile tempo starting out at about marathon pace and then getting down to about 10K effort. It was very humid when I ran the tempo in the early morning; however, my body was able to handle the conditions well. On Saturday, I was back in Kansas City; I ran repeats of 3/4 mile fartlek (~4 min) at the English Landing Park in Parkville. Despite missing one day of running due to travel, I still ended the week at 80 miles.
Mon: DNR
Tue: 10.2M easy
Wed: DNR
Thu: 10.5M easy
Fri: 10M easy
Sat: 9.2M easy
Sun: 15.2M easy
Weekly Total: 55 miles on 5 runs/ 5 days
I knew that this was going to be a low mileage week because of all the things I had going on. On Mon and Tue I packed up the household goods for my move to NC. And then the next two days I made the long road trip (1100 miles) to Fayetteville, NC. I'm glad to be back in NC and running some of my old running routes. Although, I'm not enjoying this heat wave that is hanging around.
--------------------------------------------------------------
Jun 18 - 24
Mon: AM - 7.3M easy; PM - 6M easy
Tue: AM - 9M including 6M tempo; PM - 6.2M easy
Wed: AM - 9M easy; PM - 4.7M easy
Thu: 6M easy
Fri: DNR; travel back to KC
Sat: AM - 12M including 6 x 3/4 mile w/ 3' rec jog; PM - 4.5M easy
Sun: 16M steady long run
Weekly Total: 80.7 miles on 10 runs/ 6 day
I was happy to get in a couple quality workouts this week. I did a 6 mile tempo starting out at about marathon pace and then getting down to about 10K effort. It was very humid when I ran the tempo in the early morning; however, my body was able to handle the conditions well. On Saturday, I was back in Kansas City; I ran repeats of 3/4 mile fartlek (~4 min) at the English Landing Park in Parkville. Despite missing one day of running due to travel, I still ended the week at 80 miles.
Posted with BlogsySaturday, June 09, 2012
Last Minute 5K as a Workout
Hospital Hill half-marathon was supposed to be my last race in Kansas/Missouri. However, I decided to run a 5K race literally the morning of the race. The Pioneer Run 5K was hosted by the Northland Early Education Center to benefit education services for Northland children who have special needs. The race was held in the Parkville English Landing Park, which is where I routinely log my Saturday miles. So, for a good cause, and since the run was being held in the same location I was going to put in my workout, I decided to just run the race. I treated the race as a training run, because I had just put in 9 miles the night before.
At the start line I did not see any familiar faces from previous races (nice rhyme), so I knew that the run would be a solo effort. The course consisted of one small lap and one big lap on the running/bike trail around the park. Within the first 1/4 mile I was pretty much on my own. I'd say that I ran the race at a good hard tempo effort. I finished in 16:35, almost 2.5 minutes ahead of the 2nd runner. It was a good workout and effort. The toughest part of the run was getting a good push off on the foot strikes as the trail is a little sandy. The Saucony Kinvaras are also probably not the best shoes for traction on a dirt trail course. Regardless, it was a good run. After crossing the finish and getting some water, I continued on for a nice easy 4 miles. I finished the morning at 9 miles and will do another run this afternoon.
At the start line I did not see any familiar faces from previous races (nice rhyme), so I knew that the run would be a solo effort. The course consisted of one small lap and one big lap on the running/bike trail around the park. Within the first 1/4 mile I was pretty much on my own. I'd say that I ran the race at a good hard tempo effort. I finished in 16:35, almost 2.5 minutes ahead of the 2nd runner. It was a good workout and effort. The toughest part of the run was getting a good push off on the foot strikes as the trail is a little sandy. The Saucony Kinvaras are also probably not the best shoes for traction on a dirt trail course. Regardless, it was a good run. After crossing the finish and getting some water, I continued on for a nice easy 4 miles. I finished the morning at 9 miles and will do another run this afternoon.
 |
| Another dust collector, but I'll take the gift cards. |
Tuesday, May 29, 2012
Weekly Summary: May 21-27
Mon: 8.5M easy
Tue: 10M easy
Wed: 9.5M easy
Thu: 12M including 12x400 w/ 200 rec + 4x200 w/ 200 rec
Fri: AM - 6M easy; PM - 9M easy
Sat: 9M easy
Sun: 16M LR; 3M easy, 2x2M tempo w/ .5M easy, 8.5 easy
Weekly Total: 80 miles on 8 runs/7 days
I took 3 days very easy following the half-marathon to ensure my legs had enough recovery. There was some soreness in the quads, but it disappeared by Thursday allowing me to do a workout. On Thursday, I did repeats of 400s followed by some 200s. I ran the 400s slightly faster than 5k pace, but not too hard that I'll need a full recovery, and the 200s at a fast but controlled pace. The workout went well and I hit splits of 73-74s for the 400s and 33-34s for the 200s. On Sunday I did a long run which included 2x2M tempo. I ran the 2M tempos in 11:25 (5:43, 5:42) and 10:56 (5:29, 5:27). It seemed like the legs finally woke up after the first 2M tempo. This coming Saturday is the Hospital Hill half-marathon, so I will be taking it easy and decreasing the volume to freshen up the legs. It will be another tough half-marathon course, but I'm sure I'll be ready for it.
Tue: 10M easy
Wed: 9.5M easy
Thu: 12M including 12x400 w/ 200 rec + 4x200 w/ 200 rec
Fri: AM - 6M easy; PM - 9M easy
Sat: 9M easy
Sun: 16M LR; 3M easy, 2x2M tempo w/ .5M easy, 8.5 easy
Weekly Total: 80 miles on 8 runs/7 days
I took 3 days very easy following the half-marathon to ensure my legs had enough recovery. There was some soreness in the quads, but it disappeared by Thursday allowing me to do a workout. On Thursday, I did repeats of 400s followed by some 200s. I ran the 400s slightly faster than 5k pace, but not too hard that I'll need a full recovery, and the 200s at a fast but controlled pace. The workout went well and I hit splits of 73-74s for the 400s and 33-34s for the 200s. On Sunday I did a long run which included 2x2M tempo. I ran the 2M tempos in 11:25 (5:43, 5:42) and 10:56 (5:29, 5:27). It seemed like the legs finally woke up after the first 2M tempo. This coming Saturday is the Hospital Hill half-marathon, so I will be taking it easy and decreasing the volume to freshen up the legs. It will be another tough half-marathon course, but I'm sure I'll be ready for it.
Sunday, March 27, 2011
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.
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.
Sunday, March 06, 2011
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.
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.
Sunday, February 13, 2011
Jan 31 - Feb 13
Feb 7-13
Mon: AM - 6M easy; PM - 8.7M easy (14.7 tot)
Tue: AM - 5M easy; PM - 12M including 8 x 800 (2:32, :26, : 29, :27, :28, :27, :27, :28) w/ 400 rec + 3 x 200 (33, 33, 32) w/ 200 rec. (17M tot)
Wed: 13.4M easy
Thu: AM - 5.5M easy; PM - 10.2M easy (15.7M tot)
Fri: AM - 5M easy; PM - 14.5M including 10M tempo run in 57:07 (19.5M tot)
Sat: AM - 9M easy; PM - 4M easy (13M tot)
Sun: 18.8M long run; 6:24 pace
Weekly Total: 112 miles on 12 runs / 7 days
It was an A+ week of training this week. An interval session of 800s on Tuesday, a 10 mile tempo run on Friday and a 2 hr steady long run complemented a 112 mile week. The 800s went very well and I was quite surprised that I consistently hit sub-2:30 for the half-miles. I never ran 800s that fast in the past. On Friday, I ran a 10 mile tempo on the track. I started out at what felt like marathon pace and then slowly decreased the pace as the run went on. I ran 5:46 pace for the first 3 miles, then 5:37-5:40 pace for miles 4-9, and then finished strong with a 5:30 mile.
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Jan 31 - Feb 6
Mon: AM - 5.8M easy; PM - 8.7M easy (14.5M tot)
Tue: AM - 12.8M including 15 x 1' fartlek on rolling course w/ 1' rec at brisk pace; PM - 5M easy (17.8M tot)
Wed: DNR
Thu: 6M easy
Fri: DNR
Sat: AM - 10.5M easy; PM - 6M easy (16.5M tot)
Sun: 18.6M steady long run; 6:28 pace
Weekly Total: 73.4 miles on 8 runs / 5 days
It was a low mileage week, compared to last week, from two DNR (did not run) because I had my last wisdom tooth extracted. I thought that I'd only miss out on one day (surgery day), but that wasn't the case as the percocets stayed in my body forcing me to DNR on Friday. I still ended the week on a good note as I put in 35 miles of steady easy running in the weekend.
Mon: AM - 6M easy; PM - 8.7M easy (14.7 tot)
Tue: AM - 5M easy; PM - 12M including 8 x 800 (2:32, :26, : 29, :27, :28, :27, :27, :28) w/ 400 rec + 3 x 200 (33, 33, 32) w/ 200 rec. (17M tot)
Wed: 13.4M easy
Thu: AM - 5.5M easy; PM - 10.2M easy (15.7M tot)
Fri: AM - 5M easy; PM - 14.5M including 10M tempo run in 57:07 (19.5M tot)
Sat: AM - 9M easy; PM - 4M easy (13M tot)
Sun: 18.8M long run; 6:24 pace
Weekly Total: 112 miles on 12 runs / 7 days
It was an A+ week of training this week. An interval session of 800s on Tuesday, a 10 mile tempo run on Friday and a 2 hr steady long run complemented a 112 mile week. The 800s went very well and I was quite surprised that I consistently hit sub-2:30 for the half-miles. I never ran 800s that fast in the past. On Friday, I ran a 10 mile tempo on the track. I started out at what felt like marathon pace and then slowly decreased the pace as the run went on. I ran 5:46 pace for the first 3 miles, then 5:37-5:40 pace for miles 4-9, and then finished strong with a 5:30 mile.
-------------------------------------------------
Jan 31 - Feb 6
Mon: AM - 5.8M easy; PM - 8.7M easy (14.5M tot)
Tue: AM - 12.8M including 15 x 1' fartlek on rolling course w/ 1' rec at brisk pace; PM - 5M easy (17.8M tot)
Wed: DNR
Thu: 6M easy
Fri: DNR
Sat: AM - 10.5M easy; PM - 6M easy (16.5M tot)
Sun: 18.6M steady long run; 6:28 pace
Weekly Total: 73.4 miles on 8 runs / 5 days
It was a low mileage week, compared to last week, from two DNR (did not run) because I had my last wisdom tooth extracted. I thought that I'd only miss out on one day (surgery day), but that wasn't the case as the percocets stayed in my body forcing me to DNR on Friday. I still ended the week on a good note as I put in 35 miles of steady easy running in the weekend.
Tuesday, March 02, 2010
15k Tempo
Ran a 15K tempo run on the track (37.5 laps) at approximately marathon pace (~3:38/km or 5:51 pace). I took my split times at each mile (1600m to be exact). Thinking about it now, I should have split my watch at each kilometer since that is what will be marked in Rotterdam, just like in any other European marathon. I did take a glance at each km of the mile though. I ran the 15K (9.3 miles) tempo in 54:22 (3:37/km or 5:50 pace). The cardio felt very controlled and comfortable, but the legs were heavy by the end of the run.
Splits for the run were:
5:53
5:48
5:49
5:49
5:49
5:49
5:45
5:46
5:46
2:08
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54:22 (15k or 9.3M)
Splits for the run were:
5:53
5:48
5:49
5:49
5:49
5:49
5:45
5:46
5:46
2:08
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54:22 (15k or 9.3M)
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