Monday -- 20-minute progression into tempo run, 10x20-second hill sprints, cool down = 8 miles
Tuesday -- 9 miles steady
Wednesday -- (treadmill) 15 minutes steady, 3xmile at 5:59 each = 6 miles
Thursday -- 6 miles steady
Friday -- 1 mile easy
Saturday -- Papa John's 10-Mile Race (1:01:37)
Sunday -- Off
Total -- 42 miles
Mileage still low but it was a decent week of training and ran well in the Papa John's 10-Miler. Monday started with a 20-minute progression run and finished with hill sprints; Tuesday was a steady run on the roads at around 7-minute miles or under; Wednesday was mile repeats on the treadmill but legs really tired so just did three; Thursday was another steady run; Friday was an easy mile with the high school runners; and Saturday was the race.
Papa John's 10-Miler breakdown -- I started out slower than normal in this year's Papa John's 10-Miler, feeling really-really relaxed through the first mile in 6:07. I stayed relaxed through the first 3.5 miles, then the course got hilly through six miles with plenty of ups and downs. I passed two miles in 12:20 and three miles in 18:37. The halfway point was reached in 31:22 (6:16-average), which gave me a second half of 30:15 (6:03-average). I finished off with the last three miles at sub-6 miles and felt strong all the way to the finish line although I obviously started to tire. My final time of 61:37 was an average mile of 6:09. I think, after a few more weeks of training, that 6:30-6:40 miles should be my target pace for the marathon. That'll bring me through 10 miles in around 1:05-1:07, a pace that should be manageable. Though it wasn't super fast and I didn't push 100-percent, I was still pleased with the Papa John's 10-Miler. It should be beneficial to me. Now, I'm in desperate need of a hard long run this week.
Monday, April 5, 2010
Week of March 22-28
Monday -- track workout 4x500, 1200, 800, 400, 10x150, 300 = 8 miles
Tuesday -- 4 miles
Wednesday -- 2 miles
Thursday -- 8 miles / 5 miles = 13 miles
Friday -- track workout 5K (18:57), 4K (15:27), 3K (11:24), 2K (7:30), 1K (3:41) = 12 miles
Saturday -- 2 miles
Sunday -- Off
Total -- 41 miles
Starting to feel a little better, shape-wise, my mileage was still down this week but I got in two solid track workouts. The first one, on Monday, I ran with the high school runners. After a warm up, I ran 4x500 with the first 400 at a cruise speed (around 73 seconds per 400) and the final 100 all out. Took a short break, then ran 1200 meters, 800 meters and 400 meters. Took another break, and then ran 10x150 at close to all out and 300 meters close to all out. Finished with a cool down. Tough workout since I'm not used to that much speed. Then, on Friday, my next track workout was by myself on the track and included kilometer cut downs. It was a very-very-very windy day so I decided against my pre-workout plan of running 1:30-second laps all the way through. Altering my pace, I ran the 5K in 18:57, the 4K in 15:27, the 3K in 11:24, the 2K in 7:30 and the 1K in 3:41. This seemed to be a very beneficial workout for the upcoming 10-miler and marathon with intensity and duration. OK week but I need more miles, and in a hurry. Time is running out.
Tuesday -- 4 miles
Wednesday -- 2 miles
Thursday -- 8 miles / 5 miles = 13 miles
Friday -- track workout 5K (18:57), 4K (15:27), 3K (11:24), 2K (7:30), 1K (3:41) = 12 miles
Saturday -- 2 miles
Sunday -- Off
Total -- 41 miles
Starting to feel a little better, shape-wise, my mileage was still down this week but I got in two solid track workouts. The first one, on Monday, I ran with the high school runners. After a warm up, I ran 4x500 with the first 400 at a cruise speed (around 73 seconds per 400) and the final 100 all out. Took a short break, then ran 1200 meters, 800 meters and 400 meters. Took another break, and then ran 10x150 at close to all out and 300 meters close to all out. Finished with a cool down. Tough workout since I'm not used to that much speed. Then, on Friday, my next track workout was by myself on the track and included kilometer cut downs. It was a very-very-very windy day so I decided against my pre-workout plan of running 1:30-second laps all the way through. Altering my pace, I ran the 5K in 18:57, the 4K in 15:27, the 3K in 11:24, the 2K in 7:30 and the 1K in 3:41. This seemed to be a very beneficial workout for the upcoming 10-miler and marathon with intensity and duration. OK week but I need more miles, and in a hurry. Time is running out.
Thursday, March 25, 2010
Week of March 15-21
Monday -- Off
Tuesday -- 3 miles easy
Wednesday -- 10 miles on treadmill in 1:05:55 = 12 miles total
Thursday -- 2 miles easy
Friday -- 6 miles at 6:20-mile pace
Saturday -- 4 miles
Sunday -- Off
Total -- 27 miles
Coming off the Highland Renaissance 24-Hour Race over the weekend, my total mileage for the ensuing week was really-really low with just 27 miles total. However, Wednesday's hard tempo on the treadmill went very well with a five-mile split of 33:08 and a 10-mile time of 1:05:55. Also, Friday's run with the Henry County track team started out with a 6:05 opening mile and averaged 6:20s. Not a good week but legs really fatigued and two decent runs. still feel fit.
Tuesday -- 3 miles easy
Wednesday -- 10 miles on treadmill in 1:05:55 = 12 miles total
Thursday -- 2 miles easy
Friday -- 6 miles at 6:20-mile pace
Saturday -- 4 miles
Sunday -- Off
Total -- 27 miles
Coming off the Highland Renaissance 24-Hour Race over the weekend, my total mileage for the ensuing week was really-really low with just 27 miles total. However, Wednesday's hard tempo on the treadmill went very well with a five-mile split of 33:08 and a 10-mile time of 1:05:55. Also, Friday's run with the Henry County track team started out with a 6:05 opening mile and averaged 6:20s. Not a good week but legs really fatigued and two decent runs. still feel fit.
Sunday, March 14, 2010
March 8-14
Monday -- 4 miles (still recovering from strep throat)
Tuesday -- 4 miles / 5 miles = 9 miles
Wednesday -- 5 miles with 2 sets of 1K, 2x400
Thursday -- Off
Friday -- 6 miles steady
Saturday -- 24-Hour Race, 38 miles
Sunday -- Off
Total -- 62 miles
Still recovering from strep throat that has back-tracked my training, the week got off to a slow start before the Highland Renaissance 24-Hour Race over the weekend. In the first annual event, which I was the Race Director, I had not planned to compete but decided to do a long run in preperation for the Louisville Derby Marathon. The race started at 8 a.m. but I didn't start running until around 1 p.m. I ran 20 miles easy (on the two-mile long loops), took a break, then ran 14 miles progressingly increasing the pace to close to seven-minute miles. After the 34 miles, I took a long break, then walked four miles for 38 total during the event. I felt good considering I have been coming off the strep throat, had not been doing many long runs and ran 34 miles at a decent pace. From this point forward, I need to really start focusing on the marathon training with an emphasize on long runs and maraton-specific workouts. I will race the Papa John's 10-Miler on April 3 and the Derby Marathon on April 24.
Tuesday -- 4 miles / 5 miles = 9 miles
Wednesday -- 5 miles with 2 sets of 1K, 2x400
Thursday -- Off
Friday -- 6 miles steady
Saturday -- 24-Hour Race, 38 miles
Sunday -- Off
Total -- 62 miles
Still recovering from strep throat that has back-tracked my training, the week got off to a slow start before the Highland Renaissance 24-Hour Race over the weekend. In the first annual event, which I was the Race Director, I had not planned to compete but decided to do a long run in preperation for the Louisville Derby Marathon. The race started at 8 a.m. but I didn't start running until around 1 p.m. I ran 20 miles easy (on the two-mile long loops), took a break, then ran 14 miles progressingly increasing the pace to close to seven-minute miles. After the 34 miles, I took a long break, then walked four miles for 38 total during the event. I felt good considering I have been coming off the strep throat, had not been doing many long runs and ran 34 miles at a decent pace. From this point forward, I need to really start focusing on the marathon training with an emphasize on long runs and maraton-specific workouts. I will race the Papa John's 10-Miler on April 3 and the Derby Marathon on April 24.
Saturday, March 6, 2010
Week of March 1-7
Monday -- Off, sick
Tuesday -- 3 miles easy, sick
Wednesday -- off, sick
Thursday -- off, sick, tested positive for strep throat
Friday -- 2 miles with 7x200 controlled speed, still sick
Saturday -- Off
Sunday -- Off
Total -- 5 miles
Tuesday -- 3 miles easy, sick
Wednesday -- off, sick
Thursday -- off, sick, tested positive for strep throat
Friday -- 2 miles with 7x200 controlled speed, still sick
Saturday -- Off
Sunday -- Off
Total -- 5 miles
Week of Feb. 22-28
Monday -- 6 miles inside HCHS including relays with high school runners
Tuesday -- 8 miles outside in the morning / 4 miles insdie including fast relays with high school runners = 12 miles
Wednesday -- (treadmill) warm up, 2xmile, 5-mile hard, 2xmile, cool down = 11 miles
Times were 6:04, 5:59, 31:18, 5:59, 5:59
Thursday -- Off
Friday -- 6 miles with 3 miles hard racing the high school runners. Ran inside the high school on a 11-laps-to-the-mile loop with tight turns, 33 laps in 18:11.
Saturday -- Off, started feeling sick
Sunday -- Off, feeling sick
Total -- 31 miles
Tuesday -- 8 miles outside in the morning / 4 miles insdie including fast relays with high school runners = 12 miles
Wednesday -- (treadmill) warm up, 2xmile, 5-mile hard, 2xmile, cool down = 11 miles
Times were 6:04, 5:59, 31:18, 5:59, 5:59
Thursday -- Off
Friday -- 6 miles with 3 miles hard racing the high school runners. Ran inside the high school on a 11-laps-to-the-mile loop with tight turns, 33 laps in 18:11.
Saturday -- Off, started feeling sick
Sunday -- Off, feeling sick
Total -- 31 miles
Week of Feb. 15-21
Monday -- 8 miles in blizzard
Tuesday -- (treadmill) warm up, 2xmile, 4-mile tempo, 2xmile, cool down = 10 miles
Times were 6:16, 6:05, 26:30, 6:08, 5:58
Wednesday -- (treadmill) 12 miles
Tuursday -- 8 miles inside HCHS including relays with high school runners
Friday -- 6 miles inside HCHS including relays with high school runners
Saturdday -- 12 miles with road runners, finishing with final 3 miles 6:15-average
Sunday -- Off
Total -- 56 miles
Tuesday -- (treadmill) warm up, 2xmile, 4-mile tempo, 2xmile, cool down = 10 miles
Times were 6:16, 6:05, 26:30, 6:08, 5:58
Wednesday -- (treadmill) 12 miles
Tuursday -- 8 miles inside HCHS including relays with high school runners
Friday -- 6 miles inside HCHS including relays with high school runners
Saturdday -- 12 miles with road runners, finishing with final 3 miles 6:15-average
Sunday -- Off
Total -- 56 miles
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