Mon 12.5 mi, 5 easy then 7.5 at 7:15 pace
Tues 12.5 mi, 10 mile tempo in 1:06:40 (6:45 pace) felt great and easy
Wed 0, Blizzard, snow plow
Thur 13mi, 7:45 pace , Ran to Bob's and did 6 mi with him and ran home did 2x200 strides after
Fri8.5 mi, Roads a mess could only manage 8:15/mile
Sat 7.5 mi, easy,Roads still terrible, bad head cold
Sun 6mi, easy, roads suck, feel like hell
Total 60 miles year=143
Tough week with the weather and head cold, also a lot of late nights plowing and hauling snow.
Thursday, January 20, 2011
Tuesday, January 11, 2011
Training 1/3 - 1/9
Mon 9 mi , 7.5 light tempo 7:10 pace with 7x200 strides after
Tues 7.5mi , easy 7:45/mi
Wed 15 mi, 1st 6mi at 7:00/mi then next 5.5 at 6:30 pace, did 11.5 miles in 1:16:20 (6:45/mi) then 9 minute miles home, really tired
Thur 6.2mi, JA loop easy 49:00
Fri 12 mi, 7.5 mi at 7:30 pace , then 10 x 100 strides
Sat 5.5 mi, real easy, tired
Sun 8.5 mi, 7:45 pace, still tired,left hammy sore
Total 63.5 miles year = 83
So far the biggest milage week since March, I am still trying to get my milage up where I want it but my legs are heavy and tired all the time.
Tues 7.5mi , easy 7:45/mi
Wed 15 mi, 1st 6mi at 7:00/mi then next 5.5 at 6:30 pace, did 11.5 miles in 1:16:20 (6:45/mi) then 9 minute miles home, really tired
Thur 6.2mi, JA loop easy 49:00
Fri 12 mi, 7.5 mi at 7:30 pace , then 10 x 100 strides
Sat 5.5 mi, real easy, tired
Sun 8.5 mi, 7:45 pace, still tired,left hammy sore
Total 63.5 miles year = 83
So far the biggest milage week since March, I am still trying to get my milage up where I want it but my legs are heavy and tired all the time.
Friday, January 7, 2011
2010
The Numbers:
miles=1,936 life=25,896
Races= 4 (Really Pathetic)
40+ Pr's = 1/31 Log cabin 10k 35:39
2/28 DH Jones 10mi 1:00:52
Biggest Milage month ever=Jan 371
Last 3 years milage 2007=1343,2008=1613,2009=2492
Really not much to be exited about after Feb last year. I was on track for a big year until life and job took over. I hope to get back to similar fitness by April this year and race a whole lot more.
Goals for 2011
1. Get over 2,600 miles for the year
2. Race at least 1 time a month( try for 20 races this year)
3. Finally comlete the marathon distance while still running(Boston will be my 10th marathon) I have only made it to mile 23 so far without some running catastrophe.
4. Set a 40+ Pr at every distance Raced this year
5. Help CMS 40+ team this year (score at least 1 damn point!)
miles=1,936 life=25,896
Races= 4 (Really Pathetic)
40+ Pr's = 1/31 Log cabin 10k 35:39
2/28 DH Jones 10mi 1:00:52
Biggest Milage month ever=Jan 371
Last 3 years milage 2007=1343,2008=1613,2009=2492
Really not much to be exited about after Feb last year. I was on track for a big year until life and job took over. I hope to get back to similar fitness by April this year and race a whole lot more.
Goals for 2011
1. Get over 2,600 miles for the year
2. Race at least 1 time a month( try for 20 races this year)
3. Finally comlete the marathon distance while still running(Boston will be my 10th marathon) I have only made it to mile 23 so far without some running catastrophe.
4. Set a 40+ Pr at every distance Raced this year
5. Help CMS 40+ team this year (score at least 1 damn point!)
Tuesday, January 4, 2011
Training 12/20-1/2/2011
Mon 12 mi, tempo 6 mi @6:20pace followed with another 4 @ 6:45
tues 6.2 48:40
wed 10 mi, 7:25/mi with 10x200 strides
thur off no time(christmas shopping)
fri 5.5 mi slow
Sat 0 christmas, too much travelling
sun 0, poor time management getting equipment ready for snow
Total 33.5 year=1903
12/27- 1/2
Mon 0 Blizzard
Tues 10.5 easy lots of slipping
wed 4.5 treadmill
Thur 8mi, 7:30 pace but felt harder
fri 10 mi, 8:20 pace, legs feel real heavy
Sat 12 mi, 3 w/u followed by 55 minutes with 1min hard, 1 minute off, covered a little over 8 miles
Sun 7.5mi, 8:10 pace, legs feel like crap
Total 52.5 2010=1936 ( nearly 500 less than last year)
I seem to have some really heavy dead legs right now, I will pass it off as too much eating and drinking over the Hollidays and start watching my diet from here and see if it gets better.
tues 6.2 48:40
wed 10 mi, 7:25/mi with 10x200 strides
thur off no time(christmas shopping)
fri 5.5 mi slow
Sat 0 christmas, too much travelling
sun 0, poor time management getting equipment ready for snow
Total 33.5 year=1903
12/27- 1/2
Mon 0 Blizzard
Tues 10.5 easy lots of slipping
wed 4.5 treadmill
Thur 8mi, 7:30 pace but felt harder
fri 10 mi, 8:20 pace, legs feel real heavy
Sat 12 mi, 3 w/u followed by 55 minutes with 1min hard, 1 minute off, covered a little over 8 miles
Sun 7.5mi, 8:10 pace, legs feel like crap
Total 52.5 2010=1936 ( nearly 500 less than last year)
I seem to have some really heavy dead legs right now, I will pass it off as too much eating and drinking over the Hollidays and start watching my diet from here and see if it gets better.
Tuesday, December 21, 2010
Training 12/13-12/19
Mon 10 mi 8 miles slow 8:10/mi then 10x150 strides
Tues 6.2mi 46:40
Wed off...bad head cold, very tired
Thur 8 mi easy 7:40/mi
Fri 8 mi a little harder 7:10/mi
Sat 6.5 very slow, very tired 8:25/mi
Sun 14 mi easy 8:00/mi with a group
Total 53 miles year=1869.5
Pretty much a forced recovery week, I probably went too long without taking a day off and my body let me know. Hopefully I will get more quality stuff in next week.
Tues 6.2mi 46:40
Wed off...bad head cold, very tired
Thur 8 mi easy 7:40/mi
Fri 8 mi a little harder 7:10/mi
Sat 6.5 very slow, very tired 8:25/mi
Sun 14 mi easy 8:00/mi with a group
Total 53 miles year=1869.5
Pretty much a forced recovery week, I probably went too long without taking a day off and my body let me know. Hopefully I will get more quality stuff in next week.
Monday, December 13, 2010
Training 12/6-12/12
Mon 10 mi , ran 3 w/u with the dog then 3 hard in 18:23 then 4 w/d
Tues 6.2 mi, 46:30 JA loop w/group
Wed 11mi, tempo 6:40 pace for 7.5 miles in cold and wind. a little better
than last week
Thur 6.2mi, 48:50 JA w/group very cold am
Fri 7.5 mi, 7:20 pace
Sat 7.5 + 30 minutes Fartlek in the middle
Sun 12.5mi, miserable icy,cold,rain 8:30 with group
Total 61 miles Year=1816.5(after fixing an adding error in July,
......Maybe I can still reach 2000mi)
Not a bad week 3 little workouts and still feel good and improving from last week.
Tues 6.2 mi, 46:30 JA loop w/group
Wed 11mi, tempo 6:40 pace for 7.5 miles in cold and wind. a little better
than last week
Thur 6.2mi, 48:50 JA w/group very cold am
Fri 7.5 mi, 7:20 pace
Sat 7.5 + 30 minutes Fartlek in the middle
Sun 12.5mi, miserable icy,cold,rain 8:30 with group
Total 61 miles Year=1816.5(after fixing an adding error in July,
......Maybe I can still reach 2000mi)
Not a bad week 3 little workouts and still feel good and improving from last week.
Monday, December 6, 2010
Training 11/29 - 12/5
Mon 9mi, 7:10/mi followed with 10x 100 strides
Tue 6.2mi, 46:50
wed 10mi, "easy tempo" started at 7:10 pace and ran faster for 6 miles
averaged 6:50 pace then backed off to finish 10 in 1:09:45
I was pretty tired at 6 but at least it is a start.
Thur 6.2, 47:20
Fri 6.5 miles 7:40 pace and tired
Sat 4.5 miles with the dog, very tired
Sun 12.5 miles 7:50 pace with friends easy
Total 55 miles year =1,653.5
This is the biggest week for me since the week of NB in March, and the first time I have run all 7 days in the week. With 40 miles last week I think I am ready to do some base type workouts and start to get in shape again, with the goal of running some races in January.
Tue 6.2mi, 46:50
wed 10mi, "easy tempo" started at 7:10 pace and ran faster for 6 miles
averaged 6:50 pace then backed off to finish 10 in 1:09:45
I was pretty tired at 6 but at least it is a start.
Thur 6.2, 47:20
Fri 6.5 miles 7:40 pace and tired
Sat 4.5 miles with the dog, very tired
Sun 12.5 miles 7:50 pace with friends easy
Total 55 miles year =1,653.5
This is the biggest week for me since the week of NB in March, and the first time I have run all 7 days in the week. With 40 miles last week I think I am ready to do some base type workouts and start to get in shape again, with the goal of running some races in January.
Subscribe to:
Comments (Atom)