Very pleased with this past week of training. Now just putting another notch in the belt!
Jun 26 - July 2
Sunday - 6 miles easy AM + 4 miles easy PM
40 minutes easy this morning at Town Park in Mansfield, TX. Definitely got in 6 miles relaxed. Another beautiful morning. 30 minutes easy this afternoon at Town Park. Pretty much have to do all of my doubles at Town Park because it is nearly 100% shaded. Played basketball afterwards.
Monday - 10 miles easy
68:52 this morning at the Trinity River Trail in Ft. Worth. Awesome soft surface trail. I've heard it goes out about 20 miles, but I just ran a small loop around the park that was probably just a tad over 2 miles (maybe 2.15?) - my splits were 15:42, 13:42, 13:07, 13:00, 13:23 with an average of 13:46. Calling it 10 miles though it was probably much more.
Tuesday - 6 miles easy AM + 4 miles easy PM
6 miles progressive w/ Rachel - 7:44, 6:58, 6:43, 6:25, 6:18, 6;00 (40:09)...4 miles easy at Town Park. Ran easy, but enjoyable.
Wednesday - 3M w/u + 1600m, 1200m, 800m, 400m cut down w/ 400m jog rest + 3M w/d
2 miles very easy + 4 x 100m strides + 1600m (4:38), 1200m (3:28), 800m (2:15), 400m (64)...1 mile very easy for cool down. Great workout. Felt terrible warming up and wasn't sure I could hit what I wanted to, but I was perfect as far as what I had in mind! Great confidence and now just have to get to the starting line ready to go mentally!
Thursday - 10 miles easy
10 miserable miles around White Rock Lake. Slow. Like 69 minutes slow.
Friday - 6 miles easy AM + 4 miles easy PM
6 miserable miles around Hull, Texas. Got in 3 miles in the PM on the track in 21:38...ran the first mile really slow with Rachel and then progressed from that point.
Saturday - 10 miles easy
Awesome run in Seabrook, Texas on the Red Bluff Rd Trails. Was an awesome run.
Sunday, June 26, 2011
Friday, June 17, 2011
Summer Training Week Three
Did not have a great week last week, so moving on to this week's training. Seems like a big week.
Jun 19 - Jun 25
Sunday - 45 minutes easy AM + 30 minutes easy PM
45 minutes easy around the grass field. Still not feeling great. 30 minutes smooth around Town Park in Mansfield. Much better than this morning. Wasn't even hot in the shade!!! 10 miles for the day.
Monday - 1 hr easy AM
10 miles progressive this morning in 65:23. 7:39, 7:03, 6:59, 6:42, 6:36, 6:23, 6:17, 6:04, 5:53, 5:46...solid effort.
Tuesday - 45 minutes easy w/ 6 x 100m strides AM + 30 minutes easy PM
6 miles on Merrifield - 7:07, 6:34, 6:23, 6:07, 5:49, 5:50...nice run. Actually ran about 44 minutes, but this was the split on Merrifield for the 6 miles. Moving strides tonight because of looming storm! 4 miles relaxed at Town Park. Was supposed to storm so I was hoping it would be cooler, but it wasn't! Got it done, and enjoyed it!!!!
Wednesday - 3M w/u + 4 miles tempo + 3M w/d
3 miles very slow for warm up + 4 miles in 21:16 (5:26, 5:15, 5:16, 5:17) + 2 miles very slow for warm down...Good tempo at Fish Creek Trail. Best I've felt since I've been back from Brazil.
Thursday - 1hr easy AM
10 miles easy around the lake in 1:05.23...humid but good temps out. Felt good.
Friday - 45 minutes easy w/ 6 x 100m strides AM + 30 minutes easy PM
6.3 miles this morning in 42:28...started really slow but began to roll at Fish Creek Trail. Enjoyable run. Humid, but enjoyable. 30 minutes easy this afternoon around Town Park. Calling it 4 miles though I definitely got more!
Saturday - 80 minutes easy
80 minutes this morning at Town Park in Mansfield, Texas. Ran at least 12 miles. First out and back segment took 41:30, on the 2nd circuit ran 4 minutes faster.
72 miles - total
Jun 19 - Jun 25
Sunday - 45 minutes easy AM + 30 minutes easy PM
45 minutes easy around the grass field. Still not feeling great. 30 minutes smooth around Town Park in Mansfield. Much better than this morning. Wasn't even hot in the shade!!! 10 miles for the day.
Monday - 1 hr easy AM
10 miles progressive this morning in 65:23. 7:39, 7:03, 6:59, 6:42, 6:36, 6:23, 6:17, 6:04, 5:53, 5:46...solid effort.
Tuesday - 45 minutes easy w/ 6 x 100m strides AM + 30 minutes easy PM
6 miles on Merrifield - 7:07, 6:34, 6:23, 6:07, 5:49, 5:50...nice run. Actually ran about 44 minutes, but this was the split on Merrifield for the 6 miles. Moving strides tonight because of looming storm! 4 miles relaxed at Town Park. Was supposed to storm so I was hoping it would be cooler, but it wasn't! Got it done, and enjoyed it!!!!
Wednesday - 3M w/u + 4 miles tempo + 3M w/d
3 miles very slow for warm up + 4 miles in 21:16 (5:26, 5:15, 5:16, 5:17) + 2 miles very slow for warm down...Good tempo at Fish Creek Trail. Best I've felt since I've been back from Brazil.
Thursday - 1hr easy AM
10 miles easy around the lake in 1:05.23...humid but good temps out. Felt good.
Friday - 45 minutes easy w/ 6 x 100m strides AM + 30 minutes easy PM
6.3 miles this morning in 42:28...started really slow but began to roll at Fish Creek Trail. Enjoyable run. Humid, but enjoyable. 30 minutes easy this afternoon around Town Park. Calling it 4 miles though I definitely got more!
Saturday - 80 minutes easy
80 minutes this morning at Town Park in Mansfield, Texas. Ran at least 12 miles. First out and back segment took 41:30, on the 2nd circuit ran 4 minutes faster.
72 miles - total
Saturday, June 11, 2011
Summer Week Two
Starting up week two of my summer training build up to the USATF Club Track and Field Championships, which are held in New York, July 8th & 9th.
Jun 12 - Jun 18
Sunday - 50 minutes easy AM + 50 minutes easy PM
7 miserable miles. Miserable miles!!! 51:31...slow, hot, and humid. 25 minutes w/ Rachel at River Legacy Park. Would not have made 50 minutes...got tingly and dizzy feeling. 100+ degrees out, so maybe that's why?
Monday - 20 min w/u + 5 x 400m in 66", rec. 1 min - (5' after set) + 1 x 1600m in 72" per lap - (5' after set) + 5 x 300m in 48", rec. 1 min - (5' after set) + 1 x 1200m in 72" per lap - (5' after set) + 5 x 200m in 30", rec. 2 min AM
20' w/u + 5 x 400m in 69, 67, 66, 66, 66 + 1 x 1600m in 4:57 (72, 73, 75, 77) + 5 x 300m in 48, 48, 48, 48, 48....still feeling terrible. Decided against the 1200m and the 200m's as my calves were cramping. I'm not sure what to make of this funk I'm in, but as the good man Paul once said, "I shall press on..."
Tuesday - 40 minutes easy AM
6 miles progressive w/ Rachel on Merrifield. 7:59, 7:22, 6:53, 6:21, 5:57, 5:48...Felt terrible until about 3 miles and then woke up.
Wednesday - 1 hr easy AM + 45 min very easy PM
10 miles this morning at White Rock Lake...65:21 for the 10.24M loop...64 and change for the 10M marker.
Thursday - 40 min easy + 10 x 400m in 66", rec. 1 min AM + 40 min easy + 3 x 2000m in 6'10", rec. 4 min PM
40 minutes easy + 8 x 400m in 67, 66, 66, 66, 66, 66, 66, 67...felt decent. Still feel like I'm working too hard for 66" pace...but got it in. Super hot. 6 miles easy + 2k in 6:04...decent. Got in a 1200m cool down for 8 total. 16 miles on the day.
Friday - 1 hr easy AM + 45 min very easy PM
45 minutes easy. Stopped each 15 minutes to stretch as I needed true recovery. 6 miles for sure.
Saturday - 1 hr progressive running (down to 5:35 pace) AM + 40 min very easy PM
10 miles at White Rock Lake in 63:55 - last 5 miles in 29:55. Not a fun day at the lake, but better than it's been. Just hot, humid, and windy. But felt much better today. Looked like I went swimming my shorts were so wet!
Jun 12 - Jun 18
Sunday - 50 minutes easy AM + 50 minutes easy PM
7 miserable miles. Miserable miles!!! 51:31...slow, hot, and humid. 25 minutes w/ Rachel at River Legacy Park. Would not have made 50 minutes...got tingly and dizzy feeling. 100+ degrees out, so maybe that's why?
Monday - 20 min w/u + 5 x 400m in 66", rec. 1 min - (5' after set) + 1 x 1600m in 72" per lap - (5' after set) + 5 x 300m in 48", rec. 1 min - (5' after set) + 1 x 1200m in 72" per lap - (5' after set) + 5 x 200m in 30", rec. 2 min AM
20' w/u + 5 x 400m in 69, 67, 66, 66, 66 + 1 x 1600m in 4:57 (72, 73, 75, 77) + 5 x 300m in 48, 48, 48, 48, 48....still feeling terrible. Decided against the 1200m and the 200m's as my calves were cramping. I'm not sure what to make of this funk I'm in, but as the good man Paul once said, "I shall press on..."
Tuesday - 40 minutes easy AM
6 miles progressive w/ Rachel on Merrifield. 7:59, 7:22, 6:53, 6:21, 5:57, 5:48...Felt terrible until about 3 miles and then woke up.
Wednesday - 1 hr easy AM + 45 min very easy PM
10 miles this morning at White Rock Lake...65:21 for the 10.24M loop...64 and change for the 10M marker.
Thursday - 40 min easy + 10 x 400m in 66", rec. 1 min AM + 40 min easy + 3 x 2000m in 6'10", rec. 4 min PM
40 minutes easy + 8 x 400m in 67, 66, 66, 66, 66, 66, 66, 67...felt decent. Still feel like I'm working too hard for 66" pace...but got it in. Super hot. 6 miles easy + 2k in 6:04...decent. Got in a 1200m cool down for 8 total. 16 miles on the day.
Friday - 1 hr easy AM + 45 min very easy PM
45 minutes easy. Stopped each 15 minutes to stretch as I needed true recovery. 6 miles for sure.
Saturday - 1 hr progressive running (down to 5:35 pace) AM + 40 min very easy PM
10 miles at White Rock Lake in 63:55 - last 5 miles in 29:55. Not a fun day at the lake, but better than it's been. Just hot, humid, and windy. But felt much better today. Looked like I went swimming my shorts were so wet!
Friday, June 10, 2011
Summer Training
I'm going to document my training here again. I get really tired of wordpress and really like how easy blogspot is. Also, this is where I recorded some of my best training.
I'm just back from a mission trip to Brazil and am recovering from a cold. I'll post what I've done this week and start from there!
Jun 5 - Jun 11
Sunday - 15 miles easy
Treadmill.
Monday - 5 miles easy
Treadmill.
Tuesday - 10 miles easy
Wednesday - 6 miles easy
Treadmill.
Thursday - 6 miles easy
45 minutes easy w/ Rachel around Town Park in Mansfield.
Friday - 2.5 miles easy (sick...)
Had a workout scheduled. Still feeling terrible.
Saturday - 1 hr moderate AM + 45 min very easy PM
10 miles easy around the lake. 64:22. Very hot and humid. Was glad to be done. 40 minutes this afternoon at Mansfield Town Park. Got in probably 6 miles. Calling it 16 on the day. Hot. Very Hot. Very Very Hot!
I'm just back from a mission trip to Brazil and am recovering from a cold. I'll post what I've done this week and start from there!
Jun 5 - Jun 11
Sunday - 15 miles easy
Treadmill.
Monday - 5 miles easy
Treadmill.
Tuesday - 10 miles easy
Wednesday - 6 miles easy
Treadmill.
Thursday - 6 miles easy
45 minutes easy w/ Rachel around Town Park in Mansfield.
Friday - 2.5 miles easy (sick...)
Had a workout scheduled. Still feeling terrible.
Saturday - 1 hr moderate AM + 45 min very easy PM
10 miles easy around the lake. 64:22. Very hot and humid. Was glad to be done. 40 minutes this afternoon at Mansfield Town Park. Got in probably 6 miles. Calling it 16 on the day. Hot. Very Hot. Very Very Hot!
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