1 Tue 12mi+ total. 5.04mi in 31:17 (6:13/mi) on lunch. Wore racing flats and probably went too hard. 7.36mi in 46:28 (6:19/mi) at 8:30pm.
2 Wed 12+mi total. 5.04mi in 40:29 (8:02/mi) on lunch. 7.40mi in 53:40 (7:15/mi) at 8:30pm.
3 Thu 7.40mi in 1:01:27 (8:18/mi) at 8:30pm. Felt horrible. Dug too deep on tuesday runs.
4 Fri No run.
5 Sat 9mi+ total. 1.92mi warmup in 13:53 (7:15/mi). Ben's Run 5k in 17:26 (5:28/mi). Some hard hills in this race and Forerunner + Gmaps gave me 3.20 mi for the course so probably more like a 16:55 effort. 4.13mi shag run in 33:22 (8:05/mi) at 3:20pm.
Total for week: 68.7mi
6 Sun 16mi + total. Cherry Blossom 10 Mile race in 57:45 (5:46/mi). Felt like crap the whole race but still managed to do a decent time. Could've gone faster if I'd been better rested. 6.11mi in 44:44 (7:19/mi) at 4:30pm.
7 Mon 8 Tue
9 Wed
10 Thu
11 Fri
12 Sat
Total for week:
13 Sun
14 Mon 15 Tue
16 Wed
17 Thu
18 Fri
19 Sat
Total for week:
20 Sun
21 Mon 22 Tue
23 Wed
24 Thu
25 Fri
26 Sat
Total for week:
27 Sun
28 Mon 29 Tue
30 Wed
Total for month:
Sunday, April 6, 2014
Monday, March 3, 2014
March 2014
1 Sat No run. Rest day before race tomorrow.
Total for week: 61.2mi (6:56/mi avg. pace)
2 Sun Burke Lake 12k (7.45mi) at 10am. 1st place overall in 43:47 (5:52/mi) on extremely muddy trails, wearing normal racing flats. 15.24mi in 1:53:10 (7:26/mi) at 4:40pm after some bagels/coffee and chillin for a few hours. Felt like a zombie for the last 4 miles. Total for the day including race warmup/cooldown was just under 23 miles. Good mileage but not the same as one solid 20 miler.
3 Mon 7.40mi in 1:02:13 (8:24/mi)
4 Tue 7.32mi in 48:07 (6:34/mi)
5 Wed 7.33mi in 45:24 (6:12/mi)
6 Thu No run
7 Fri 20.56mi in 2:21:28 (6:53/mi). Ran down Wisc. Ave to Hains Point and did two loops, then ran back up Wisc. Ave (with the big hill). Ran in racing flats to see if they'd work for the marathon but I think I'm going to stick with the Free's. Felt pretty good but not great.
8 Sat 5.10mi in 38:07 (7:28/mi). Legs were extremely heavy so I ran on my lunch break to loosen them up.
Total for week: 70.68mi (7:01/mi avg. pace)
9 Sun +/-15mi total. St. Patrick's Day 8k in the morning. 4.97mi in 27:17 (5:29/mi). 6.06mi in 46:02 (7:36/mi) in the afternoon. Planned to do more but got a nasty cramp in my right calf. No point in pushing it this close to the marathon. Total with warmup + cooldown after the race was about 15mi.
10 Mon 12.40mi Total. 5mi at 1pm in 33:18 (6:40/mi) on lunch break. 7.40mi at 8:30pm in 52:03 (7:02/mi). Pretty tired & hungry all day. Still dragging due to daylight savings. Only got 4 hours of sleep on Saturday night before the race and still feeling jet-lagged today.
11 Tue 12.40mi Total. 5mi in 33:03 (6:37/mi) at 3:30pm on lunch break. 7.40mi in 54:43 (7:24/mi) at 9pm.
12 Wed 12.40mi Total. 5mi in 37:18 (7:28/mi) at 2pm on lunch break. Was very tired and couldn't go any faster. 7.40mi in 49:03 (6:38/mi) at 8:30pm. Pushed as hard as I could and it was EXTREMELY windy...25mph+ winds. Crazy.
13 Thu No run. Rest day.
14 Fri 4.25mi in 31:54 (7:31/mi). Easy jog to keep legs loose.
15 Sat Rock n Roll USA Marathon 26.2mi in 2:44:56 (6:17/mi) 6th overall/5th male. Had good legs but didn't execute well. Didn't have a real breakfast (two banana right before race since I forgot to eat bagels before I left home), had to stop to pee, and had several abdominal cramps in the middle portion of the race. Probably could have gone 1-2 minutes faster if I'd prepared better. Good conditions weather-wise with temp in the 50's.
Total for week: 82mi (6:53/mi avg. pace)
16 Sun No run.
17 Mon 7.40mi in 56:33 (7:38/mi)
18 Tue 7.42mi in 51:03 (6:53/mi)
19 Wed 8.35mi in 1:04:54 (7:46/mi). Raining and heavy legs caused me to end this one early. Pretty bummed that I didn't get into the Marine Corp Marathon today with the stupid lottery system they used this year. Makes me wonder why I'm killing myself in training/racing if the best race doesn't want me in their event.
20 Thu 12.4mi total. 5mi in 34:30 (6:54/mi) on lunch break. Legs still a little heavy. 7.42mi in 47:07 (6:21/mi) at 8:45pm. Legs were still heavy and had to push pretty hard to keep the pace.
21 Fri 12.2mi total. 5mi in 36:52 (7:22/mi) at 1pm on lunch break. 7.28mi in 49:20 (6:46/mi) at 8:40pm. Sore & stiff during both runs.
22 Sat 12.6mi total. 5.04mi in 33:43 (6:41/mi) at 3pm on lunch break. Still feeling rough but pushed hard. 7.60mi in 49:42 (6:32/mi) at 9pm. Still pretty sore but felt better than earlier run.
Total for week: 60.6mi
23 Sun 21.12mi in 2:32:57 (7:15/mi). Too many beers last night & overall just really tired. Didn't push that hard but probably couldn't have gone much faster.
24 Mon 12+mi total. 5mi in 39:35 (7:55/mi) at 1pm on lunch. Felt horrible, not getting enough sleep. 7.41mi in 50:36 (6:50/mi) at 9pm.
25 Tue 12+mi total. 5mi in 39:10 (7:50/mi) at 1pm on lunch. Felt rough and it was snowing. 7.32mi in 48:47 (6:40/mi) at 8:24pm. Felt much better and was going a little faster but slowed a little for the last few miles due to wind/fatigue.
26 Wed 12+mi total. 5.04mi in 33:25 (6:38/mi) at 1pm. 7.40mi in 52:55 (7:09/mi) at 9:12pm.
27 Thu 12+mi total. 5.04mi in 37:39 (7:28/mi) at 1:20pm. 7.40mi in 49:11 (6:39/mi) at 8:47pm. Left knee area is a tad sore, gotta go easier when I'm feeling fatigued.
28 Fri 15.16mi in 1:37:24 (6:26/mi) at 8:11pm. Not the freshest I've ever been but I'll take 15 miles at sub 2:50 marathon pace after already running 70 miles this week!
29 Sat 7.53mi in 55:06 (7:19/mi) after work in the pouring rain. Took it easy.
Total for week: 93.5mi
30 Sun 21.15mi in 2:49:42 (8:01/mi) at 5:40pm. Got up at 5:30am to help out at the piece of cake 10k and stood in the rain for several hours. Went home and kept putting the run off because it wouldn't stop raining. Well, it finally started snowing so I finally gave up and got on with it. Slow, miserable, wet trudge but any healthy run is a good run :) Last 20 miler for probably 10+ days because of two races next weekend.
31 Mon 6mi total. 5.04mi in 41:05 (8:09/mi) on lunch break. +/-1mi of sprints with group at 7pm.
Total for month: 334.29mi
Total for week: 61.2mi (6:56/mi avg. pace)
2 Sun Burke Lake 12k (7.45mi) at 10am. 1st place overall in 43:47 (5:52/mi) on extremely muddy trails, wearing normal racing flats. 15.24mi in 1:53:10 (7:26/mi) at 4:40pm after some bagels/coffee and chillin for a few hours. Felt like a zombie for the last 4 miles. Total for the day including race warmup/cooldown was just under 23 miles. Good mileage but not the same as one solid 20 miler.
3 Mon 7.40mi in 1:02:13 (8:24/mi)
4 Tue 7.32mi in 48:07 (6:34/mi)
5 Wed 7.33mi in 45:24 (6:12/mi)
6 Thu No run
7 Fri 20.56mi in 2:21:28 (6:53/mi). Ran down Wisc. Ave to Hains Point and did two loops, then ran back up Wisc. Ave (with the big hill). Ran in racing flats to see if they'd work for the marathon but I think I'm going to stick with the Free's. Felt pretty good but not great.
8 Sat 5.10mi in 38:07 (7:28/mi). Legs were extremely heavy so I ran on my lunch break to loosen them up.
Total for week: 70.68mi (7:01/mi avg. pace)
9 Sun +/-15mi total. St. Patrick's Day 8k in the morning. 4.97mi in 27:17 (5:29/mi). 6.06mi in 46:02 (7:36/mi) in the afternoon. Planned to do more but got a nasty cramp in my right calf. No point in pushing it this close to the marathon. Total with warmup + cooldown after the race was about 15mi.
10 Mon 12.40mi Total. 5mi at 1pm in 33:18 (6:40/mi) on lunch break. 7.40mi at 8:30pm in 52:03 (7:02/mi). Pretty tired & hungry all day. Still dragging due to daylight savings. Only got 4 hours of sleep on Saturday night before the race and still feeling jet-lagged today.
11 Tue 12.40mi Total. 5mi in 33:03 (6:37/mi) at 3:30pm on lunch break. 7.40mi in 54:43 (7:24/mi) at 9pm.
12 Wed 12.40mi Total. 5mi in 37:18 (7:28/mi) at 2pm on lunch break. Was very tired and couldn't go any faster. 7.40mi in 49:03 (6:38/mi) at 8:30pm. Pushed as hard as I could and it was EXTREMELY windy...25mph+ winds. Crazy.
13 Thu No run. Rest day.
14 Fri 4.25mi in 31:54 (7:31/mi). Easy jog to keep legs loose.
15 Sat Rock n Roll USA Marathon 26.2mi in 2:44:56 (6:17/mi) 6th overall/5th male. Had good legs but didn't execute well. Didn't have a real breakfast (two banana right before race since I forgot to eat bagels before I left home), had to stop to pee, and had several abdominal cramps in the middle portion of the race. Probably could have gone 1-2 minutes faster if I'd prepared better. Good conditions weather-wise with temp in the 50's.
Total for week: 82mi (6:53/mi avg. pace)
16 Sun No run.
17 Mon 7.40mi in 56:33 (7:38/mi)
18 Tue 7.42mi in 51:03 (6:53/mi)
19 Wed 8.35mi in 1:04:54 (7:46/mi). Raining and heavy legs caused me to end this one early. Pretty bummed that I didn't get into the Marine Corp Marathon today with the stupid lottery system they used this year. Makes me wonder why I'm killing myself in training/racing if the best race doesn't want me in their event.
20 Thu 12.4mi total. 5mi in 34:30 (6:54/mi) on lunch break. Legs still a little heavy. 7.42mi in 47:07 (6:21/mi) at 8:45pm. Legs were still heavy and had to push pretty hard to keep the pace.
21 Fri 12.2mi total. 5mi in 36:52 (7:22/mi) at 1pm on lunch break. 7.28mi in 49:20 (6:46/mi) at 8:40pm. Sore & stiff during both runs.
22 Sat 12.6mi total. 5.04mi in 33:43 (6:41/mi) at 3pm on lunch break. Still feeling rough but pushed hard. 7.60mi in 49:42 (6:32/mi) at 9pm. Still pretty sore but felt better than earlier run.
Total for week: 60.6mi
23 Sun 21.12mi in 2:32:57 (7:15/mi). Too many beers last night & overall just really tired. Didn't push that hard but probably couldn't have gone much faster.
24 Mon 12+mi total. 5mi in 39:35 (7:55/mi) at 1pm on lunch. Felt horrible, not getting enough sleep. 7.41mi in 50:36 (6:50/mi) at 9pm.
25 Tue 12+mi total. 5mi in 39:10 (7:50/mi) at 1pm on lunch. Felt rough and it was snowing. 7.32mi in 48:47 (6:40/mi) at 8:24pm. Felt much better and was going a little faster but slowed a little for the last few miles due to wind/fatigue.
26 Wed 12+mi total. 5.04mi in 33:25 (6:38/mi) at 1pm. 7.40mi in 52:55 (7:09/mi) at 9:12pm.
27 Thu 12+mi total. 5.04mi in 37:39 (7:28/mi) at 1:20pm. 7.40mi in 49:11 (6:39/mi) at 8:47pm. Left knee area is a tad sore, gotta go easier when I'm feeling fatigued.
28 Fri 15.16mi in 1:37:24 (6:26/mi) at 8:11pm. Not the freshest I've ever been but I'll take 15 miles at sub 2:50 marathon pace after already running 70 miles this week!
29 Sat 7.53mi in 55:06 (7:19/mi) after work in the pouring rain. Took it easy.
Total for week: 93.5mi
30 Sun 21.15mi in 2:49:42 (8:01/mi) at 5:40pm. Got up at 5:30am to help out at the piece of cake 10k and stood in the rain for several hours. Went home and kept putting the run off because it wouldn't stop raining. Well, it finally started snowing so I finally gave up and got on with it. Slow, miserable, wet trudge but any healthy run is a good run :) Last 20 miler for probably 10+ days because of two races next weekend.
31 Mon 6mi total. 5.04mi in 41:05 (8:09/mi) on lunch break. +/-1mi of sprints with group at 7pm.
Total for month: 334.29mi
Wednesday, February 19, 2014
February 2014
1 Sat 19.19mi in 2:17:44 (7:11/mi). More careful plodding.
Total for week: 42.83mi (7:39/mi avg.)
2 Sun 21.21mi in 2:42:58 (7:41/mi). Even more slow plodding. Can't do much without a working achilles.
3 Mon No run.
4 Tue No run.
5 Wed 7.32mi in 47:30 (6:29/mi). Too fast.
6 Thu 6.43mi in 57:03 (8:53/mi).
7 Fri 21.11mi in 3:23:35 (7:19/mi) afternoon run. Achilles still not good.
8 Sat 18.01 mi in 2:19:38 (7:45/mi) with a few MCRRC Racing Team teammates. Had to wake at 5:30am. Not nearly enough sleep, was dragging ass the whole way. Still good to get the mileage in, even with the achilles problem.
Total for week: 74.08mi ((7:35/mi avg.)
9 Sun 21.10mi in 2:47:47 (7:57/mi). More slow running, due to the achilles. Won't be doing 30 miles tomorrow but 60 miles in 3 days is a 3 day mileage pr!
10 Mon No run. 30th birthday. Gotta get the achilles healthy.
11 Tue No run. See above.
12 Wed No run.
13 Thu No run.
14 Fri No run.
15 Sat No run.
Total for week: 21.10mi (7:57/mi avg.)
16 Sun 17.07mi in 2:15:51 (7:57/mi). Planned to do 20-21 but had a hunch that I wouldn't make it and headed back early. Good thing I did, barely made it home. RUSTY.
17 Mon 6.70mi in 52:26 (7:50/mi). Achilles doesn't hurt but is still sticky. Think there must be scabbing that is rubbing and causing friction.
18 Tue 6.52mi in 40:22 (6:12/mi). First pain/discomfort-free hard run in AGES!! Gave myself a hard achilles massage at work by rolling the achilles back and forth over a 4 inch roll of stretch wrap with my full bodyweight on it. Seems to have broken up, for the most part, the scabbing or whatever it was that was causing the friction in the achilles! Didn't know that I could still run this fast :)
19 Wed 6.10mi in 40:53 (6:42/mi). Planned to do a longer one but the calves weren't recovered from yesterday. Did the first 2 fast, middle 2 slow, last 2 fast.
20 Thu 6.10mi in 39:06 (6:24/mi). Legs were heavy but responded.
21 Fri 15.28mi in 1:39:27 (6:30/mi). 10mi in 1:05:xx & 13.10mi in 1:26:00. Speed is coming back and feels like I'm slowly getting stronger. Had a few rough patches but overall a good run. Wanted to do 20 but it got too late.
22 Sat 11.27mi in 1:22:46 (7:20/mi). Heavy legs. Made sure not to push too hard.
Total for week: 69.06mi (7:07/mi avg. pace)
23 Sun 21.34mi in 2:30:31 (7:03/mi). Rough run. Was averaging 6:45/mi thru 14 then left achilles tightened up and had to slow down. Even had to stop for 5 minutes at 15mi. Temp was in the low 60's and I think I was dehydrated because only one water fountain on the cap. cres. trail was working.
24 Mon 6.06mi in 38:21 (6:20/mi). Legs felt pretty good considering yesterday's run. Did the last mile in 5:46.
25 Tue 6.04mi in 39:00 (6:28/mi)
26 Wed 6.08mi in 37:49 (6:13/mi)
27 Thu 6.50mi in 53:58 (8:18/mi)
28 Fri 15.15mi in 1:44:49 (6:55/mi). Wanted to do 20-21 but didn't get out the door 'til it was really late.
Total for month: 244.6mi (not bad considering 8 days off in February due to achilles injury)
Total for week: 42.83mi (7:39/mi avg.)
2 Sun 21.21mi in 2:42:58 (7:41/mi). Even more slow plodding. Can't do much without a working achilles.
3 Mon No run.
4 Tue No run.
5 Wed 7.32mi in 47:30 (6:29/mi). Too fast.
6 Thu 6.43mi in 57:03 (8:53/mi).
7 Fri 21.11mi in 3:23:35 (7:19/mi) afternoon run. Achilles still not good.
8 Sat 18.01 mi in 2:19:38 (7:45/mi) with a few MCRRC Racing Team teammates. Had to wake at 5:30am. Not nearly enough sleep, was dragging ass the whole way. Still good to get the mileage in, even with the achilles problem.
Total for week: 74.08mi ((7:35/mi avg.)
9 Sun 21.10mi in 2:47:47 (7:57/mi). More slow running, due to the achilles. Won't be doing 30 miles tomorrow but 60 miles in 3 days is a 3 day mileage pr!
10 Mon No run. 30th birthday. Gotta get the achilles healthy.
11 Tue No run. See above.
12 Wed No run.
13 Thu No run.
14 Fri No run.
15 Sat No run.
Total for week: 21.10mi (7:57/mi avg.)
16 Sun 17.07mi in 2:15:51 (7:57/mi). Planned to do 20-21 but had a hunch that I wouldn't make it and headed back early. Good thing I did, barely made it home. RUSTY.
17 Mon 6.70mi in 52:26 (7:50/mi). Achilles doesn't hurt but is still sticky. Think there must be scabbing that is rubbing and causing friction.
18 Tue 6.52mi in 40:22 (6:12/mi). First pain/discomfort-free hard run in AGES!! Gave myself a hard achilles massage at work by rolling the achilles back and forth over a 4 inch roll of stretch wrap with my full bodyweight on it. Seems to have broken up, for the most part, the scabbing or whatever it was that was causing the friction in the achilles! Didn't know that I could still run this fast :)
19 Wed 6.10mi in 40:53 (6:42/mi). Planned to do a longer one but the calves weren't recovered from yesterday. Did the first 2 fast, middle 2 slow, last 2 fast.
20 Thu 6.10mi in 39:06 (6:24/mi). Legs were heavy but responded.
21 Fri 15.28mi in 1:39:27 (6:30/mi). 10mi in 1:05:xx & 13.10mi in 1:26:00. Speed is coming back and feels like I'm slowly getting stronger. Had a few rough patches but overall a good run. Wanted to do 20 but it got too late.
22 Sat 11.27mi in 1:22:46 (7:20/mi). Heavy legs. Made sure not to push too hard.
Total for week: 69.06mi (7:07/mi avg. pace)
23 Sun 21.34mi in 2:30:31 (7:03/mi). Rough run. Was averaging 6:45/mi thru 14 then left achilles tightened up and had to slow down. Even had to stop for 5 minutes at 15mi. Temp was in the low 60's and I think I was dehydrated because only one water fountain on the cap. cres. trail was working.
24 Mon 6.06mi in 38:21 (6:20/mi). Legs felt pretty good considering yesterday's run. Did the last mile in 5:46.
25 Tue 6.04mi in 39:00 (6:28/mi)
26 Wed 6.08mi in 37:49 (6:13/mi)
27 Thu 6.50mi in 53:58 (8:18/mi)
28 Fri 15.15mi in 1:44:49 (6:55/mi). Wanted to do 20-21 but didn't get out the door 'til it was really late.
Total for month: 244.6mi (not bad considering 8 days off in February due to achilles injury)
Saturday, January 4, 2014
January 2014
1 Wed. 21mi+ total. 20.21mi in 2:11:33 (6:30/mi). Averaged
6:38 for the first 14mi then upped the pace and did the last 6 (w/
gradual uphill on Cap. Cres. Trail) in 6:22/6:22/6:20/6:2?/6:19/6:23. A
couple of cyclists passed me at 16mi and one yelled "You're
FLYING!!!!", which gave me a nice boost :v) :v) 1.54mi cooldown jog in
13:11 (8:33/mi).
2 Thu. 7.50mi @ 9:30/mi. Late run. Ran
while it was snowing. 2-3 inches of snow/ice on the ground, strong
winds, & below freezing. 3 Fri. 10.25mi @ 9:30/mi w/ Dustin. Exhausting/treacherous running on the snow/ice. Below freezing.
4 Sat. 7.52mi in 49:07 (6:32/mi). Still lots of ice on sidewalks but was starting to feel stale from the last few days and wanted to get a faster one in.
Miles for week: 84.7mi
5 Sun 22mi total. 6.24mi in 51:54 (8:18/mi) at 1pm w/ Jason & Dustin on Beach Dr. 16.16mi in 1:58:54 (7:21/mi) at 3:30pm on Capital Crescent Trail + Wisc. Ave out of Georgetown. Still ice & slush all over the C/C Trail and felt rough on both runs.
6 Mon No run. Left achilles is a little sore. Temperature dropped to like 5 degrees, so I don't feel too bad about not running.
7 Tue No run. Left achilles is still sore and it's even colder today.
8 Wed No run.
9 Thu 22.18 in 2:36.49 (7:04/mi). Tried not to push to hard and land flat footed. Left achilles was sore afterwards. Heating pad + advil helped reduce the soreness. We'll have to see about running tmrw.
10 Fri No run.
11 Sat No run.
Total for week: 44.50mi (7:22/mi avg.)
12 Sun 6.50mi in 53:46 (8:16/mi).
13 Mon 7.49mi in 58:50 (7:52/mi).
14 Tue No run.
15 Wed No run.
16 Thu No run.
17 Fri 6.09mi in 38:02 (6:15/mi). Should've gone easy. Set myself back a few days with the achilles.
18 Sat No run.
Total for week: 20.08mi (7:30/mi avg.)
19 Sun No run.
20 Mon 7.51mi in 58:47 (7:50/mi).
21 Tue No run.
22 Wed 7.25mi in 49:27 (6:49/mi)
23 Thu No run.
24 Fri No run.
25 Sat No run.
Total for week: 14.76mi (7:20/mi avg.)
26 Sun 18.08mi in 2:29:40 (8:17/mi). Flat-footed, slow, plodding the whole way. Can't take off with the bum achilles.
27 Mon No run.
28 Tue No run.
29 Wed No run.
30 Thu 5.56mi in 40:19 (7:15/mi)
31 Fri No run.
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