Had a great week last week; now onto the next.
September 25th - October 1st
Sunday - Long Run
16 miles
1hr 50 min 58 sec. 16 miles. Ran with Joe, Jose, Carlos, Acosta, and one other guy. Nice run. Kept it relaxed and picked it up as we went along. Got a little tired around 13 miles, but finished it out!
Monday - Double
8 miles AM + 3 miles PM
55:56 for eight miles around Memorial Drive and surrounding neighborhoods. Decent run - very warm and humid this morning. Liked the path/paths I took, but need to figure out what is going on with my stomach and right lower half! 3 miles this afternoon at the park near my house. Ran first two miles with Rachel. Nice and relaxed. Enjoy these evening jogs!
Tuesday - Double w/ strides
10 miles AM + 3 miles PM
10 miles with middle 6 miles in 6:09, 6:09, 6:07, 6:05, 6:05, 5:55. 3 miles this afternoon solo in 21:04 at the park by my apartment. Much rather run those with Rachel than solo! 13 mile day.
Wednesday - Progressive Run
12 miles
1hr 14 min 21 sec - 12 miles - 6:11 pace. Ran 5 miles easy, then ran 7 miles up tempo. 7 mile segment took 38:44; 5:32 pace. Good day.
Thursday - Double w/ strides
8 miles AM + 3 miles PM
8 miles very easy w/ Rachel at the Rice Loop. Like 63 minutes easy! Had some good strides though! Wasn't able to double this afternoon because of lightning/thunderstorm!!!
Friday - Double
10 miles AM + 3 miles PM
Switched today up and did the shorter run in the AM. Ran 3 miles easy with Rachel this morning before doing 10 miles with a good middle 6 miles this afternoon. Last 2 miles did alternating 400's - 72/67/72/69.
Saturday - Steady State
10 miles w/ steady state
2 miles easy warm up + 10k progressive steady state type of run + 2.5 miles warm down.
Really weird day - my calf started bothering me last night on Rachel's workout, and so I iced it last night and woke this morning and it wasn't too bad. During the steady segment of the run I wanted to go 10 miles but wasn't sure if I should. Felt great aerobically, but worried about the calf. Also, feel like I could have pressed it down more on the last loop. Just a weird day.
Mileage: 83.75 miles
Sunday, September 25, 2011
Wednesday, September 14, 2011
Patience.
Had a great week of running/training. Now time to keep that rolling.
September 18th - September 24th
Sunday - Medium Long Run
12 miles easy AM + 3 miles easy PM
1hr 24 min 32 seconds. Miserably humid and hot. Got it done and glad to be finished. 12 miles with Joe and Jose. Ran really easy this afternoon, mainly because my stomach was overly full from lunch, and because I only got in 12 miles this morning.
Monday - Easy Run
9 miles AM + 3 miles PM
58:23 for nine miles. Wasn't a great run at all. Tired of running at the park. Got started late as it was storming like crazy this morning! Ran around 10:30AM, but wasn't hot out at all. Got warm towards the end of the run. 3 miles easy this afternoon. Ran 21 minutes and change on a 5 lap to a mile dirt trail. Nice easy effort, had Rachel with me for the first two miles.
Tuesday - Easy Run w/ strides
10 miles + 6 x 100m AM + 3 miles PM
Ran Rachel's workout with her which was 10 miles including 6 x alternating miles of 6:45/6:15. Our middle 6 miles were 38:43 which is sub 6:30 pace. Not a bad day at all. Included 6 fast pick ups in the cool down. Great day of running. Unsure of total time, but 10 miles total. 3 miles easy this afternoon. Ran at the park near the apartment. Very nice and relaxed run.
Wednesday - Medium Long Run
13 miles w/ 5 miles up tempo
10.5 miles w/ last 5 miles at 5:35ish pace. Garmin was off but finished ahead of Jose who ran 5:38 pace. Had 13 scheduled, but was hungry and ahead of my mileage for the week so called it at 10.5. This is a "down" week in terms of my long run so just figured it was okay. Next week will have to get back to the 12-14 mile medium long runs! Felt great this morning.
Thursday - Easy Run w/ strides
8 miles + 6 x 100m AM + 3 miles PM
55 minutes around Voss/Memorial and surrounding neighborhoods. Really pretty area, just wish I would have taken a right instead of a left. Also added 6 x strides with a slight uphill. Good morning for a run. 3 miles easy this afternoon at the park by my house. Ran the first two miles with Rachel and then tacked on a 3rd on my own!
Friday - Easy Run
10 miles AM
10 miles in 69 minutes and change. Ran 2 miles easy and then joined Rachel for her workout. She did 15'/10'/5'/3' w/ 3' easy jogging in between. She ran 6:11, 6:03, 5:51, 5:29 pace for the segments. We then did 1.5 miles cool down to get the 10 miles total. Good day! 3 miles this afternoon easy at the park near our house. 13 miles on the day.
Saturday - Cross Country Relay
3 miles shakeout this morning. 3 miles warm up + 2 miles (10:20; 4:43 first mile) + 2 miles warm down.
85ish miles this week.
September 18th - September 24th
Sunday - Medium Long Run
12 miles easy AM + 3 miles easy PM
1hr 24 min 32 seconds. Miserably humid and hot. Got it done and glad to be finished. 12 miles with Joe and Jose. Ran really easy this afternoon, mainly because my stomach was overly full from lunch, and because I only got in 12 miles this morning.
Monday - Easy Run
9 miles AM + 3 miles PM
58:23 for nine miles. Wasn't a great run at all. Tired of running at the park. Got started late as it was storming like crazy this morning! Ran around 10:30AM, but wasn't hot out at all. Got warm towards the end of the run. 3 miles easy this afternoon. Ran 21 minutes and change on a 5 lap to a mile dirt trail. Nice easy effort, had Rachel with me for the first two miles.
Tuesday - Easy Run w/ strides
10 miles + 6 x 100m AM + 3 miles PM
Ran Rachel's workout with her which was 10 miles including 6 x alternating miles of 6:45/6:15. Our middle 6 miles were 38:43 which is sub 6:30 pace. Not a bad day at all. Included 6 fast pick ups in the cool down. Great day of running. Unsure of total time, but 10 miles total. 3 miles easy this afternoon. Ran at the park near the apartment. Very nice and relaxed run.
Wednesday - Medium Long Run
13 miles w/ 5 miles up tempo
10.5 miles w/ last 5 miles at 5:35ish pace. Garmin was off but finished ahead of Jose who ran 5:38 pace. Had 13 scheduled, but was hungry and ahead of my mileage for the week so called it at 10.5. This is a "down" week in terms of my long run so just figured it was okay. Next week will have to get back to the 12-14 mile medium long runs! Felt great this morning.
Thursday - Easy Run w/ strides
8 miles + 6 x 100m AM + 3 miles PM
55 minutes around Voss/Memorial and surrounding neighborhoods. Really pretty area, just wish I would have taken a right instead of a left. Also added 6 x strides with a slight uphill. Good morning for a run. 3 miles easy this afternoon at the park by my house. Ran the first two miles with Rachel and then tacked on a 3rd on my own!
Friday - Easy Run
10 miles AM
10 miles in 69 minutes and change. Ran 2 miles easy and then joined Rachel for her workout. She did 15'/10'/5'/3' w/ 3' easy jogging in between. She ran 6:11, 6:03, 5:51, 5:29 pace for the segments. We then did 1.5 miles cool down to get the 10 miles total. Good day! 3 miles this afternoon easy at the park near our house. 13 miles on the day.
Saturday - Cross Country Relay
3 miles shakeout this morning. 3 miles warm up + 2 miles (10:20; 4:43 first mile) + 2 miles warm down.
85ish miles this week.
Saturday, September 10, 2011
Carry on...
Very good week in terms of mileage and good aerobic work. Feel like if I can stay healthy that this will be the best "base" that I've ever put in.
September 11th - September 17th
Sunday - Long Run
15 miles
Wanted to go 16 miles originally, but felt pretty crummy. Unfortunately, or fortunately, I started feeling pretty good. We were going to only do 12, but ended up doing 15 instead. Ran 7 min pace for the overall average, but that's because we started out pretty slow.
Monday - Easy Run
10 miles
10 miles natural progressive - started around 9 min pace and cut down to 5:40ish pace. Nice and relaxed. Just a good run.
Tuesday - Easy Run w/ strides
8 miles + 6 x 100m strides
10 miles total. Middle 6 miles at 6:32 pace w/ Rachel. Included 6 strides in the last mile.
Wednesday - Medium Long Run
13 miles
90 minutes w/ middle 5 miles progressive in - 6:32/6:16/5:56/5:42/5:33. Felt miserable this morning. The progression was hard when it shouldn't have been. Had a lot of stomach issues, but got the mileage in.
Thursday - Easy Run w/ strides
8 miles + 6 x 100m strides
56 minutes on the Ho-Chi-Min Trail. Very nice/relaxed run. 6 x strides afterward felt very powerful and fluid. Good day. 8 miles.
Friday - Easy Run
10 miles
Ran with Rachel. She did 3 x 10' (6:11 average), 4' rec. 72 minutes or so for the 10 miles. Can remember the exact total time but was wearing a garmin so know that I got in 10 miles.
Saturday - Easy Run w/ strides
14 miles w/ 10 miles steady
2 miles warm up + 10 miles in 5:50 pace (really got rolling the last 4-5 miles) + 2 miles cool down. Met up with the guys for this run. Figured it was going to be too long this early in the season, but started out with the goal of finishing. The one thing that I'm learning this base period is to be patient and to be tough by finishing no matter what. In the past I would have called it when the guys dropped, but luckily Vaughn was game to keep it going and we just kept rolling. Good sign at this point in the season on my highest mileage week, in singles.
Total Miles - 80 miles
September 11th - September 17th
Sunday - Long Run
15 miles
Wanted to go 16 miles originally, but felt pretty crummy. Unfortunately, or fortunately, I started feeling pretty good. We were going to only do 12, but ended up doing 15 instead. Ran 7 min pace for the overall average, but that's because we started out pretty slow.
Monday - Easy Run
10 miles
10 miles natural progressive - started around 9 min pace and cut down to 5:40ish pace. Nice and relaxed. Just a good run.
Tuesday - Easy Run w/ strides
8 miles + 6 x 100m strides
10 miles total. Middle 6 miles at 6:32 pace w/ Rachel. Included 6 strides in the last mile.
Wednesday - Medium Long Run
13 miles
90 minutes w/ middle 5 miles progressive in - 6:32/6:16/5:56/5:42/5:33. Felt miserable this morning. The progression was hard when it shouldn't have been. Had a lot of stomach issues, but got the mileage in.
Thursday - Easy Run w/ strides
8 miles + 6 x 100m strides
56 minutes on the Ho-Chi-Min Trail. Very nice/relaxed run. 6 x strides afterward felt very powerful and fluid. Good day. 8 miles.
Friday - Easy Run
10 miles
Ran with Rachel. She did 3 x 10' (6:11 average), 4' rec. 72 minutes or so for the 10 miles. Can remember the exact total time but was wearing a garmin so know that I got in 10 miles.
Saturday - Easy Run w/ strides
14 miles w/ 10 miles steady
2 miles warm up + 10 miles in 5:50 pace (really got rolling the last 4-5 miles) + 2 miles cool down. Met up with the guys for this run. Figured it was going to be too long this early in the season, but started out with the goal of finishing. The one thing that I'm learning this base period is to be patient and to be tough by finishing no matter what. In the past I would have called it when the guys dropped, but luckily Vaughn was game to keep it going and we just kept rolling. Good sign at this point in the season on my highest mileage week, in singles.
Total Miles - 80 miles
Saturday, September 3, 2011
Built on a rock.
Had a great week of base. Got in some very solid aerobic training and felt decent on my strides. Time to really focus on getting everything done and to continue the building.
September 4th - September 10th
Sunday - Long Run
15 miles
1 hr 43 minutes with Joe and Jose around Houston and the park. Nice run as it wasn't hot out. Got a little tired on the way back as the wind was right in our face. Faster than last week, but was ready to be done. Good start to the week.
Monday - Easy Run
10 miles
Ran nice and easy this morning with Joe, Jose, and Vaughn. 69:11 for 10 miles. Ran the first 30 minutes on my own and then added on the rest with those guys. Nice weather out - breezy, but cool.
Tuesday - Easy Run w/ strides
7 miles + 6 x 100m
7 miles in 46ish minutes. Did the strides afterward. Very cool morning - could have worn gloves. Saw a lot of people out today, but just kept my run relaxed.
Wednesday - Medium Long Run
12 miles
4 miles easy + 4 miles steady + 4 miles easy = great medium long run. Ran for 80 minutes, but had my 4 mile steady segment at 5:34 pace. Felt like I was jogging - actually thought about finishing out the whole run at that pace, but didn't want to get ahead of myself.
Thursday - Easy Run w/ strides
7 miles + 6 x 100m
Ran on the Ho-Chee-Min (spelling?) Trail this morning. It was 90% awesome, 10% poor footing. I really enjoyed it and can find myself doing a lot of easy runs there, given I have the time to start at 7AM every morning? Ran 20 minutes easy, then did 6 x relaxed strides, then finished out the 7 miles, with the last 10 minutes moderate.
Friday - Easy Run
10 miles
Got in 81 minutes of running. Ran Rachel's workout with her and got more than 10 miles in, though I'm not sure of the total distance. Had a middle five miles of 6 min pace in there, so a good aerobic effort, but mainly just a good run.
Saturday - Easy Run w/ strides
12 miles w/ progressive segment
29 minutes easy + 7 miles in 43:09 (6:55, 6:39, 6:29, 6:10, 5:55, 5:40, 5:19) + 9 minutes easy. 12 miles total.
73 miles total
September 4th - September 10th
Sunday - Long Run
15 miles
1 hr 43 minutes with Joe and Jose around Houston and the park. Nice run as it wasn't hot out. Got a little tired on the way back as the wind was right in our face. Faster than last week, but was ready to be done. Good start to the week.
Monday - Easy Run
10 miles
Ran nice and easy this morning with Joe, Jose, and Vaughn. 69:11 for 10 miles. Ran the first 30 minutes on my own and then added on the rest with those guys. Nice weather out - breezy, but cool.
Tuesday - Easy Run w/ strides
7 miles + 6 x 100m
7 miles in 46ish minutes. Did the strides afterward. Very cool morning - could have worn gloves. Saw a lot of people out today, but just kept my run relaxed.
Wednesday - Medium Long Run
12 miles
4 miles easy + 4 miles steady + 4 miles easy = great medium long run. Ran for 80 minutes, but had my 4 mile steady segment at 5:34 pace. Felt like I was jogging - actually thought about finishing out the whole run at that pace, but didn't want to get ahead of myself.
Thursday - Easy Run w/ strides
7 miles + 6 x 100m
Ran on the Ho-Chee-Min (spelling?) Trail this morning. It was 90% awesome, 10% poor footing. I really enjoyed it and can find myself doing a lot of easy runs there, given I have the time to start at 7AM every morning? Ran 20 minutes easy, then did 6 x relaxed strides, then finished out the 7 miles, with the last 10 minutes moderate.
Friday - Easy Run
10 miles
Got in 81 minutes of running. Ran Rachel's workout with her and got more than 10 miles in, though I'm not sure of the total distance. Had a middle five miles of 6 min pace in there, so a good aerobic effort, but mainly just a good run.
Saturday - Easy Run w/ strides
12 miles w/ progressive segment
29 minutes easy + 7 miles in 43:09 (6:55, 6:39, 6:29, 6:10, 5:55, 5:40, 5:19) + 9 minutes easy. 12 miles total.
73 miles total
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