The past 2 months:
February 2nd-8th
Total:90
Monday- 8
Tuesday- 4 am, 10 pm
Wednesday- 3 mile warmup, mile-800 x 3 (the last set I hit some crappy roads/footing so I just called it quits with a mile-400 on the last set. 6:04, 2:50, 5:47, 2:50, 5:56, 1:26, cool down
Thursday- 7 am, 7 pm
Friday- a.m.-4 miles, p.m-3 mile warmup, 35 min tempo, 1 cooldown, 13.75, the full miles on the tempo were 6:15, 6:18, 6:11, 6:04, 6:18, +
Saturday- 19.5, 2:16, second half was a lot faster than the first
Sunday- 7.5 and 2.5
Total-85
Monday-8
Tuesday-5 am, 9 pm
Wednesday-3.5 am, 10 pm
20 x400m on 60 second rest
Thursday-5 am, 8 pm
Friday-8
Saturday- 20, 2:15
Sunday- 8.5
Sunday- 8.5
February 16th-22nd
Total- 82.5
Monday-10
Tuesday-12.5, got in 2 x 1k, but conditions sucked so I pushed it to wed
Wednesday-12.5 total, 3 warm up, 10 x 1k, 90 rest, averaged 3:23. The first was my slowest, 3:34, then I had a bunch of 3:20-21, fastest was 3:19, last couple were 3:27, 3:29. Cool down
Thursday- 5 am, 9 pm
Friday-am, pm total 10.5
Saturday- 5.25
Sunday-17.75 total- DH Jones 10 miler (61:02), hilly, some slush on the dirt road
Total 85
Monday-5
Tuesday-5 am, 8 pm
Wednesday -10
Thurs- 3 mile warmup, 2 x 2 miles (6:12, 6:12, 6:13, 6:28), 1 x 1-6:22, 1x2- (6:09, 6:10), 1 x 1- 6:10. Cool down. I had to change it slightly, but I still got in 8 miles of work
Friday-8 am, 6.4 pm
Saturday-21 miles in 2:25
Sunday- 8.5 easy-ish
*All at altitude (Colorado)
82 miles total
mid-week 1 mile-800m repeats
Long run workout: Saturday- 16 total (1:45) w/ 2 x 4 miles close to MGP in the middle. I did a 3 mile recovery in between the 2 sets. First set: 6:14, 6:17, 6:18, 6:19. Second set: 6:03, 6:13, 6:12, 6:17.
March 9th-15th
Taper down to 72 miles for New Bedford, which didn't really happen. I don't know why, I was only a little off my PR pace at mile 6, but just wasn't feeling it, so I dropped out, which is the first time I did for no reason (such as puking). This was a huge disappointment and I was upset after with myself. HOWEVER, the positive spin, I was able to have a good training week after instead of recovering, which maybe was more important for myself given the goal is my marathon.
March 16th-22nd
90 miles
Mid-week turnover workout, fast 20 x 1 minute on with 1 minute off
Saturday- Long run, 24 miles and felt AWESOME
http://connect.garmin.com/
March 23rd-March 29th
83 miles
Mid-week workout: 3 x 3 miles, 3 minute rest (6:12, 6:07, 6:04-- 6:02, 5:59, 6:03-- 6:01, 6:14, 6:01)
Sunday- Delmar dash- 29:13
Okay, so boohoo I ran 15 seconds slower than last year.
Last year:
week of DD- total- 55 miles vs. this year 83
6 x 1 mile repeat with 2 minute rest vs. 3 x 3 mile repeats with 3 minute rest
Sure, mile repeats are faster, but there aren't as many, that's more miles, more rest for the miles and about 30 more miles on my legs for the week.
The week prior to DD last year 60 mile week vs. the week prior this year- 90 miles
Oh and wait instead of an easy17 miles for my long run the week before I did 24 in 2:43 (6:49 pace) this yr.
Also, do I need to say it was 22 degrees at the start this year and ice on the course!? I am so over this winter as I know every other runner in this area is as well.
So 4 more weeks to go until London, the goal race. One more week and I can start to taper, get my legs fresh and ready to go! I would love nothing more than to have a great race in London, accomplish my goal and relax with the mileage this spring and summer. I've been wanting to destroy my 10k PR sometime soon!
