Sunday, August 26, 2012
Weekly Summary - 8/12 to 8/18/2012
8/12 Sunday - 13.1 miles/10.1 running
AM - cont long run of 7 miles on bike path in 84m in 129 hr....longest cont run in a long time...
PM - 3 cont miles
8/13 Monday - 7.1 miles/ 3.1 running
all run on Komen, MP = 42!!
8/14 Tuesday - 9 miles/ 6.1 running
AM hilly route - 4 miles cont running
8/15 Wednesday - 11 miles/ 5.5 running
AM - hilly route , 20 x 1min fast /1 min walk, alittle tired last 8
8/16 Thur - 4.7 miles/ 4running - easy-medium day
AM - cont 4 mile bike path run . PM - t-storms - did not run
8/17 Friday - 8.2 miles/ 5 running - cont runs
AM - 56 deg!!! from home run 41 min cont
8/18 Saturday - 9 miles/ 5.3 running - easy to fast pace
Only 1 min this week over 148HR (aerobic base), mainly because of nice cooler weather
totals = 13 hours/448 min running
More cont running this week. WOW, in some ways I'm in great endurance shape, but other ways in poor shape. Got to keep reminding myself my goals are not to race the short distances in fast times as in the past but to run some marathons/ultra's and enjoy the short races as fast workouts for the ultra's.
Weekly totals = 61.1 miles/ 39.1 running
Weekly Summary - 8/19 to 8/25/2012
8/19 Sunday - 114.3 miles/10.1 running
AM - cont long run of 8 miles on Allerton trails w/ chris and gregg in 1:34 @ 141 HR/161 max, felt good , it was tough at end but I did this mentally, glad to have chris/gregg willing to run w/ me....ran 2 miles in PM to fill out the 10 mile run day.
8/20 Monday - 5.7 miles/ 3.8 running
very easy run at 117 HR
8/21 Tuesday - 10 miles/ 5.2 running - fast pace for me
AM ran cont 11-11:10 pace on bike path
PM - tired on trails
8/22 Wednesday - 9 miles/ 6.7 running - Perfect sunrise at top of Goat Mtn. (I LOVE THESE TRAILS)
AM/PM - same hilly route with PM more walking
8/23 Thur - 10.1 miles/ 8 running - hard long interval day/medium
AM - with gregg on BP , 1.7 M in 18:45 and 2M in 20:12 at 144 HR
PM run w/ buffalo - had decided to just run a little but got going and ended up running the whole 5miles w/ walk breaks: 12:13, 12:08, 12:20, 12:19, 13.00
8/24 Friday - 8.4 miles/ 1.3 running - recovery
AM-hilly route/ PM- komen 15x1 min runs with long walks between
a little tired but the 1 min runs felt smooth and peppy
8/25 Saturday - 9 miles/ 5.4 running - late start - HOT
walk to trails by pattern of 5W/8R per mile....tired at end.... probably not the recovery day before my long run tomorrow, we'll see.
Weekly totals = 67 miles/ 40.4 running
2 weeks till vacation in the Smoky Mountains.
Been reading alot about Kenyan marathon runners training and re-read Paul Tergat book.....what is really amazing about some of the training is the super slow/easy runs they do between their main workouts (i.e., a 7 min to 8 min pace for a 2:05 marathoner is crazy easy recovery run). I need to continually learn to make my east days really easy, even 15-16min walks are ultra pace for 100 milers
Sunday, August 12, 2012
8/5 Sunday - 12 miles/8 running
AM - started cont long run of 6 miles on bike path in 66:46 @143 HR avg....longest cont run in a long time...tired in PM. I must respect the long cont run and not go too fast a pace.
8/6 Monday - 6.5 miles/ 2.7 running - recovery day
5W/5R easy, my legs in hams and calfs are actually sore, but a good sore. its been a long time since I've been sore.
8/7 Tuesday - 4.85 miles/ 4 running - recovery
AM hilly route at fast pace w/ 1 min walks
8/8 Wednesday - 11 miles/ 7.5 running - easy to medium
am- ran from home a little too fast so tired;PM - 11 min pace on trails
8/9 Thur - 11 miles/ 8 running - hard day
AM - cont 4 mile trail run . PM run w/ buffalo - ran hard 4 x 8 min intervals w/ 2 min walk - hot , sluggish , tired at end...too hard after AM run
8/10 Friday - 11.2 miles/ 5.4 running - recovery
AM - 62 deg!!! hilly route 5W/5R easy PM-same as am...b-u-t-full sun rise/sunset...I am so lucky to have this place to run!!! The evening walk with debbie and dogs was relaxing, calm and cool, saw many deer.
8/11 Saturday - 12 miles/ 5.7 running - medium pace intervals on trails (saw turkey at mile 1.8)
AM - 60 deg - walking warm-up + 3 x 1 mile in 10:50, 11:06, 10:46, 1/2 mile in 5:46, all with 1/2 mile walk, then 4 x 20 sec strides...later did 2 miles in 24:30 on treadmill @122 HR easy
Trying to transition to a fall plan of longer cont runs at an easier pace w/ fewer fast paced runs w/ walk breaks. Trying to be more specific and truly have recovery days in relation to pace. The cont runs are already showing me I'm not in as good an aerobic shape as I thought. Also, the 4 srtides Sat had my left heel bump sore that evening...BE CAREFULL
Weekly totals = 68.5 miles/ 40.8 running
7/29 Sunday - 11.7 miles/5 running ...alot of walking
7/30 Monday - 8.4 miles/ 8.4 running - am/pm - all running for a change, easy to medium pace
7/31 Tuesday - 8 miles/ 6.1 running -AM ran a cruise intervals at 10:20 pace w/ 1 min walks; PM tired
8/1 Wednesday - 11.2 miles/ 5.5 running - am/pm - hilly route , easy 5W/5R
8/2 Thur - 8.6 miles/ 6.5 running - pm run w/ buffalo a little tired
8/3 Friday - 9.7 miles/ 6.25 running - AM- faster than realized
8/4 Saturday - 8 miles/ 3 running- 9AM- late start - very hot/humid, too fast, tired , just walked
Weekly totals = 65.6 miles/ 40.75 running
A solid week, temp back to just a little above normal....my legs still feel a little tired. I think I need to start more continuous runs. My walk breaks are turning many of my runs into intervals sessions with my run pace too fast to do day after day.
PS: Galen Rupp - silver medal in 10,000 meter Olympics