Week of July 19, 2010
MON: 8 mi
This was not a real tempo run yet I wanted to maintain a nice easy to moderate pace. That pace seemed to be a rate of 7:45. I felt really good despite working 3 shifts in a row, yet could still feel my knees and quads. This could have been a great run on fresh legs.
TUE: rest
Not sure I really needed to rest, but after beers on the porch and solving the world’s problems with my buddies last night… a little rough today.
WED: 6 mi
Nice trail running at Settlers. I began to think a little more about the next big race and redeeming myself after the marathon.
THU: 4 mi
Carlynton track. So I started with a 2 mile easy warm up at 16:01. Then I ran 1 mile with “barefoot shoes” and then 1 mile totally barefoot. My natural barefoot pace seemed relatively easy and was a 7:42. Interesting.
FRI: 7 mi
Treadmill running today! Having work stuff in the morning and family stuff in the evening left me with mid day, which was HOT. So I opted for the gym. Workout – 2 x 8:30 miles, a pair of 8’s, 1 x 7:30, and finished with a 7 min mile. Not bad and the progressive approach made for good training.
SAT: work
SUN: I intended on a 4-6 mile today but plans had to be altered.
Total = 25 miles
Another steady low mileage week left me once again short of my goal. Yet, the steady base over the past several months should hold strong for high mileage weeks hopefully to come soon. This week gave way to a great trail run, a solid moderate pace run, and some good eating.
Monday, July 26, 2010
Tuesday, July 20, 2010
Run Log July 12
Week of July 12, 2010
MON: 7 mi
Panhandle trail early in the am. Started running at about 6:45am after stretching. It was nice and cool and quiet. Incredible running in the summer mornings as the sun broke through ending the run into my last mile.
TUE: rest
Much needed
WED: 5 mi
1 mile warm up and then 3.5 miles on back bone with the 0.5 mile return home. It was a good workout. My strength felt wonderful after resting yesterday but the heat was awful as I ran around 5pm.
THU: 9 mi
Holy hell it was hot and I cannot for the life of me begin to think why I thought it would be a good idea to run in the mid day. I started at 2pm and ran 5 miles in crafton with 2 dog park loops and then stopped at the pool with the girls. Once they were done and I had cooled off, I ran home by way of Thornburgh and a dog park loop for another 4 miles. The last 2 miles were really hard.
FRI: work 3p
SAT: 4 mi
Ran before work at 3p. I felt strong surprisingly.
SUN: work 3p
Total = 25 miles
I feel this week was surprisingly good although very hot. It was another low mileage week but each mile was quality and had a workout purpose.
MON: 7 mi
Panhandle trail early in the am. Started running at about 6:45am after stretching. It was nice and cool and quiet. Incredible running in the summer mornings as the sun broke through ending the run into my last mile.
TUE: rest
Much needed
WED: 5 mi
1 mile warm up and then 3.5 miles on back bone with the 0.5 mile return home. It was a good workout. My strength felt wonderful after resting yesterday but the heat was awful as I ran around 5pm.
THU: 9 mi
Holy hell it was hot and I cannot for the life of me begin to think why I thought it would be a good idea to run in the mid day. I started at 2pm and ran 5 miles in crafton with 2 dog park loops and then stopped at the pool with the girls. Once they were done and I had cooled off, I ran home by way of Thornburgh and a dog park loop for another 4 miles. The last 2 miles were really hard.
FRI: work 3p
SAT: 4 mi
Ran before work at 3p. I felt strong surprisingly.
SUN: work 3p
Total = 25 miles
I feel this week was surprisingly good although very hot. It was another low mileage week but each mile was quality and had a workout purpose.
Monday, July 19, 2010
Run Log July 5, 2010
Week of July 5, 2010
MON: 6 mi
Crafton loop. Damn hot and legs were very sore from last week’s hard run and little recovery going into 3 days work. Plus I drank beer on Fri and last night.
TUE: am: 4.5 mi
1 mile warm to backbone, 3 miles on back bone, ½ mile home
pm: 6 mi
panhandle trail out and back
WED: 6 mi
Crafton loop when Kelley got home from work. Didn’t start until 8:30pm.
THU: 7 mi
6 mile tempo with 1 mile warm up. Pace was avg 7:30 which is what I was targeting. It was a hard run after what seems like consecutive days without rest including running and work. Plus, it was hot and humid as hell even though I ran in the evening.
FRI: work
SAT: work
SUN: work
Total = 29.5 miles
Not a bad a week and certainly a milestone this year. First time I have run twice in the same day. It was a pretty hard week and the tempo on Thursday night was a tough one after training hard from three days.
MON: 6 mi
Crafton loop. Damn hot and legs were very sore from last week’s hard run and little recovery going into 3 days work. Plus I drank beer on Fri and last night.
TUE: am: 4.5 mi
1 mile warm to backbone, 3 miles on back bone, ½ mile home
pm: 6 mi
panhandle trail out and back
WED: 6 mi
Crafton loop when Kelley got home from work. Didn’t start until 8:30pm.
THU: 7 mi
6 mile tempo with 1 mile warm up. Pace was avg 7:30 which is what I was targeting. It was a hard run after what seems like consecutive days without rest including running and work. Plus, it was hot and humid as hell even though I ran in the evening.
FRI: work
SAT: work
SUN: work
Total = 29.5 miles
Not a bad a week and certainly a milestone this year. First time I have run twice in the same day. It was a pretty hard week and the tempo on Thursday night was a tough one after training hard from three days.
creation
For anyone who has ever been inspired, is inspired, or will be inspired from running, this is for you.
Most of us cannot run 100 miles, complete a marathon under 2:15, or train in the hundred plus mile per week range. Yet, we as runners are motivated by those that do and those that seem to accomplish what others say cannot be done. I have been running into my thirties now and continue in hopes to accomplish what others say I cannot do. It does not entail running a marathon sub 2:30 but rather sub 3:30 and not an ultra 100 in 16 hours but maybe another 50k in sub 8 hours.
If there have been times in running where simply getting outside and covering miles left you with the sense of being a runner...read on. Or, maybe you too have a case of "what if".
What if:
I train harder
Cover more miles this week
Eat a little healthier
Run softer
Train at a faster pace
What if I just run? I may not be the next Western States 100 winner, Olympic marathon trials winner, or U.S. 50k champion, but I will run and train as though my heart depends on it. Maybe I can break 1:30 again this year in the local half marathon.
Most of us cannot run 100 miles, complete a marathon under 2:15, or train in the hundred plus mile per week range. Yet, we as runners are motivated by those that do and those that seem to accomplish what others say cannot be done. I have been running into my thirties now and continue in hopes to accomplish what others say I cannot do. It does not entail running a marathon sub 2:30 but rather sub 3:30 and not an ultra 100 in 16 hours but maybe another 50k in sub 8 hours.
If there have been times in running where simply getting outside and covering miles left you with the sense of being a runner...read on. Or, maybe you too have a case of "what if".
What if:
I train harder
Cover more miles this week
Eat a little healthier
Run softer
Train at a faster pace
What if I just run? I may not be the next Western States 100 winner, Olympic marathon trials winner, or U.S. 50k champion, but I will run and train as though my heart depends on it. Maybe I can break 1:30 again this year in the local half marathon.
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