Speedwork

Nice 6 miler - 46:12

2 mile warmup @ 7:50
1 mile @ 6:34
2 x .5 miles @ 3:40
last mile @ 7:46 with some pickups

Nice run, but the fast mile kicked my butt. It only gets harder next week. Eating well though and I'm laying off the sauce ;-0

Ran an easy 2 today. 7 with hills tomorrow and a 10 miler on sunday. Should hit 28 miles this week.

GWT

The Ocean

had a pleasant run in Plymouth Mass on wednesday - ran down to the ocean and breathed in the misty New England air rolling in off the Atlantic Ocean. beautifal beach run.

4 easy miles

Hilly 10 Miler

Great Run. Long Slow and Hilly. The Nike+ said 10.25 but mapmyrun.com said 10 even. Started out with 4 miles pretty flat on crushed limestone path, then took to the woods on a hilly dirt path. Came out onto Randall Road faced with a steep ascent of about 1/4 mile. Proceeded down Crane Road and entered Old Farm estates...ridiculously gorgeous homes over $2 million. Nice scenery. Bring it on Jerm.




See the elevation here.
http://www.mapmyrun.com/run/united-states/il/saint-charles/68705635

Fartlek

Well, missed my speedwork on wednesday. Not a great start to the week, but pulled it together yesterday and today. Ran a quality 5 miler yesterday. 2 mile warmup around 8:30 pace, then ran 2 miles at 7:30 pace. Those were a couple of tough miles...got some work to do. Ran some trails/hills to finish up. Quality 5 miler.

Today I ran a pretty steady 6 mile tempo run - around 8:15 pace. Felt pretty strong. That's encouraging. Might do a light 2 miler tomorrow and plan to run a easy 10 on Sunday. That will be the longest run since the spring. Looking forward to it.

Heading to Boston on Monday. Need to find some cool places to run. Might try to squeeze in a Sam Adams brewery tour while I'm there.

Nice Week

Good solid week of running in the books. Got four workouts in - two 5 milers a 2 miler and an almost 8 mile long run. Been doing some decent hill workouts too.

This weeks mileage = 19.99
Next week goal = 21 miles

Gonna start speedwork so I need to get focused, ease up on the sauce, eat well and stop staying up till 1am. Work hard, play hard. 178lbs

Training Schedule

TrainingTool Schedule - Goal Time 19:20

Week Starting Monday SEP 3, 2007

rest

5 miles

2 miles

5 miles

rest

7 miles

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Week Starting Monday SEP 10, 2007

rest

rest

5 miles with 4x800m @ 3:12 min, 4x400m @ 1:33 min

2 miles

6 miles

rest

8 miles on a hilly route

---

Week Starting Monday SEP 17, 2007

rest

2 miles

6 miles with 3x1200m @ 4:48 min, 2x800m @ 3:06 min

2 miles

6 miles with 1 mile @ RPE 3-6

rest

9 miles

---

Week Starting Monday SEP 24, 2007

rest

3 miles

6 miles with 1x1600m @ 6:24 min, 1x1200m @ 4:38 min, 1x800m @ 3:06 min, 2x200m @ 43 sec

2 miles

7 miles with hills

rest

10 miles on a hilly route

---

Week Starting Monday OCT 1, 2007

rest

3 miles

6 miles with 4x200m @ 46 sec, 1x1600m @ 6:11 min, 1x1600m @ 6:24 min, 4x200m @ 43 sec

3 miles

7 miles with 2 miles @ RPE 3-6

rest

9 miles

---

Week Starting Monday OCT 8, 2007

rest

3 miles

6 miles with 4x800m @ 3:06 min, 4x200m @ 43 sec

3 miles

5 miles

2 miles

rest

---

Week Starting Monday OCT 15, 2007

2 mile warmup plus 5K TIME TRIAL plus 2 mile cool down

3 miles

5 miles on flat surface with 6x1min. @ 6:13 min/mile

3 miles

7 miles with 1x2miles @ 6:26 min/mile, 4x400m @ 1:26 min

rest

11 miles on a hilly route

---

Week Starting Monday OCT 22, 2007

rest

3 miles

7 miles with 2x200m @ 46 sec, 2x1200m @ 4:38 min, 1x1600m @ 6:24 min, 2x400m @ 1:26 min

3 miles

8 miles with 2 miles @ RPE 3-6

rest

12 miles

---

Week Starting Monday OCT 29, 2007

rest

3 miles

7 miles with 1x1mile TEST effort, 4x200m @ 46 sec

3 miles

8 miles with 2 miles @ RPE 3-6

rest

13 miles on a hilly route

---

Week Starting Monday NOV 5, 2007

rest

3 miles

7 miles with 4x200m @ 46 sec, 1x1600m @ 6:11 min, 1x1200m @ 4:38 min, 4x400m @ 1:26 min

3 miles

8 miles with 3 miles @ RPE 3-6

rest

11 miles

---

Week Starting Monday NOV 12, 2007

rest

3 miles

7 miles with 4x200m @ 46 sec, 2x1600m @ 6:11 min, 4x400m @ 1:26 min

rest

7 miles with 3 miles @ RPE 3-6

rest

9 miles on a hilly route

---

Week Starting Monday NOV 19, 2007

rest

3 miles

3 miles with 4x800m @ 3:06 min, 4x200m @ 43 sec

rest

RACE!

rest

rest

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Hills

Ran a nice hilly 4 miler this week. Took a few days off and got it together on Saturday and Sunday. Only 14 miles, but they were quality. Training for Turkey 5k starts soon. Actually pretty ambitious training schedule...we'll see if I'm ready.