week 3

If all goes accordingly...

Sunday -- 6 miles relaxed at Irving Trails...ran for 42 minutes, calling it 6 miles...most definitely more though...

Monday -- 6 miles in 39 minutes...cold and rainy...

Tuesday -- 8 miles, 2 miles warm up, 4 miles tempo, 2 miles cool down -- 19:57.57 -- 5:10, 4:57, 4:55, 4:53.
Great run considering I averaged sub 5 minute pace after only 2.5 weeks of running!

Wednesday -- 7 miles relaxed with Dan...4 on Merrifield, 3 on Grass Track.

Thursday -- 7 miles easy with Garrett. Leg flared up at the end of the run. Not bad though.

Friday -- Rest

Saturday -- 11 miles, including pick-ups of 1',2',1',2',1' en route every 5' (alt 4' and 3' rest)...ran 74 minutes at the lake for 10.5 miles. Stopped there because i was back at the car and was pain free. didn't feel fast on the pick ups.

47-53 miles...

week 2

So last week went really well in terms of training for me, so now I'm at week two and I'm just going to repeat last week.

Sunday -- 35 minutes on the grass track last night. Felt great.

Monday -- 2 miles easy, stretch, 4 x 40" uphill, 2 miles easy; nailed the workout with Dan...felt good...Dan really exploded on the 4th and I just don't have the muscle strength right now...it'll come. 34:58 worth of running.

Tuesday -- 30 minutes easy on the grass...definitely getting into shape slowly...but surely...it was extremely windy.

Wednesday -- 32:44 at the Irving Trails. Awesome run in great conditions. These are truly some awesome single track trails. Had a great run. Definitely worth the 15 minute drive.

Thursday -- 20 minutes easy on grass with strengthening exercises afterwards...beautiful morning.

Friday -- 35 minutes easy on the trails...

Saturday -- 36:45 in hull...nice and easy...

back to training....hopefully?

Just got my base plan from Gabe and will look to implement it within the next two weeks, if all goes well. It'll build me to 70 miles per week quickly and then if things are still going well, will get me to 100 miles per week as that is where I am the most comfortable. We'll look to do the following:

• Sunday -- alternate 25-30K long run with 20K long run
• Monday -- recovery, starting off with single 15K run (1 hour)
• Tuesday -- double with 8K in the a.m. and 15K steady state in the PM (5:40 pace)
• Wednesday -- Fartlek, but not at greater than 80% effort. Alternate weeks will include light surges of 1,2, and 3 minutes of duration.
• Thursday -- key strength building session with 6 x mile or repeats 800's or 1000's with 3-5 minutes recovery; no greater than 85% effort.
• Friday -- recovery, 15K run (1 hour)
• Saturday -- alternate 20 minute tempo with 6-10 mile tempo.

Initially, the 800-mile repeat times will range from 4:42-5:00 pace.

Sunday -- 35 minutes at norbuck park and surrounding areas. Felt okay, definitely out of shape. We'll work on that though.

Monday -- 2 miles easy, stretch, 4 x 40" hills, 2 miles easy...got it in 33 minutes and some change with Dan. Felt good. Definitely have a long ways to go before I'm back.

Tuesday -- 4 miles easy on grass...30 minutes easy with dan on the grass...not sure how far we went...it was an okay run though.

Wednesday -- 4 miles easy on grass...30 minutes easy with dan on the grass...was nice. much better than yesterday.

Thursday -- 5 miles on Merrifield including 4 x 40" surges after 1M easy every 5 minutes. Ran 31:47 for 5 miles. Not bad at all.

Friday -- 4 miles easy

Saturday -- OFF

Total Mileage -- 27 miles

...

Sunday -- 22:30 of nice/easy running on the grass track/soccer field. This is now my third run back, all three of which have been nice/easy, on the grass track/soccer field. Felt fine.

Monday -- 20:00 on grass track...started to have crazy pain with 10 seconds left in the run. Got ART this morning. Not sure it helped this time. Still worried.

Tuesday -- 35 minutes elliptical p.m.

Wednesday -- 22:30 running on dirt trails a.m. Nice run. Prettiest day of the year thus far.

Thursday -- 20 minutes a.m. on grass track with Felix and Kurt. Felt good.

Friday -- 20 minutes with Dan on grass track. Felt nice and easy.

Saturday -- 25 minutes elliptical and felt horrible.

this week and what it resembles...

So. I need to get back into this routine. Don't want to talk very much. I just want to update.

Sunday -- 35 minutes elliptical with surges of 1',2',1',2',1' with 2' rest p.m. + core routine

Monday -- 40' bike p.m. Very easy bike ride. Core routine followed.

Tuesday -- ART in the a.m.

Wednesday -- 20 minutes running p.m. on grass track with Dan. Felt good. Out of shape and over-weight, but good nonetheless.

Thursday -- 35 minutes elliptical with 5 x 1', 2' a.m. + 22 minutes bike p.m.

Friday -- 20 minutes running a.m. on grass track w/ Matt Hansen. Felt good.

Saturday -- Completely off.

maybe

It's been 16 days since I was able to run. Of course it has been frustrating, but it's also been sort of a blessing in disguise as I have been able to really focus on getting my kids race ready...I think I am a better coach when I am running, but I have been able to devote more time to the smaller things these past 16 days. Not that that's going to change when I start back running, I just had to find a creative outlet when I got injured, so I was able to play around with our training schedule and notice some weaknesses, and now we're working to improve them.

I should be able to start back running tomorrow. We're going to try 20 minutes on the grass. Hopefully it goes better than the last time I tried that. Keep your fingers crossed.

I'm also doing a study on training 10,000 meter runners and I'm using none other than Matthew Alexander Hansen himself. Our goal is to win the NC in the 10,000 meters in May, so it'll be good to document his training, my philosophy, and such.