A nice week reflecting a break from obligations, leaving way for a some training miles wrapping up the year. (12/12 - 12/25)
Mon:
am - 8 mile loop with dog park and river trail
pm - 4 mile panhandle trail
Tue:
am - 8 mile loop with dog park and river trail
pm - 4 mile MT
Wed:
10 mile = 1 warm, 3 tempo, 2 moderate pace, 3 tempo, 1 cool
Thu:
4 mile loop
Fri:
14 mile trail
Sat/Sun: shifts again
Total:
52 miles
...and still no real snow yet!
Monday, December 19, 2011
Thursday, September 29, 2011
Another sub 90 minutes
I broke 1:30 again this year with a 1:29:04 on the MT half marathon. I never even hit a wall...shooting for sub 1:28 next. I know it's in there somewhere! I mean if Rod Dixon trains and drinks beer (both like champions) then I have no excuse!
Thursday, August 4, 2011
Wednesday, June 29, 2011
epic week x 2
MON: sluggish... very relaxed flat and slow paced 4 miler
TUE: 8 miler
On the road loop around Crafton. Then exam time in the evening.
WED: 4 mile
recovery run from lack of sleep
THU: rested
FRI: 16 mile
Raccoon loop on the trail - 8 mile x 2. Very nice breathing crisp forest air again after stuck studying all week.
SAT: 10 am shift
SUN: shift
Total: 32 miles
This week was a good follow up to last, despite feeling heavy footed in the start. Some good study time was in desperate need...as was the stress reducing trail run on Friday. No philosophical training qoutes to hand out.
My goal is to "fix" the right hip flexor.
TUE: 8 miler
On the road loop around Crafton. Then exam time in the evening.
WED: 4 mile
recovery run from lack of sleep
THU: rested
FRI: 16 mile
Raccoon loop on the trail - 8 mile x 2. Very nice breathing crisp forest air again after stuck studying all week.
SAT: 10 am shift
SUN: shift
Total: 32 miles
This week was a good follow up to last, despite feeling heavy footed in the start. Some good study time was in desperate need...as was the stress reducing trail run on Friday. No philosophical training qoutes to hand out.
My goal is to "fix" the right hip flexor.
Friday, June 24, 2011
damn good week for me Jun 13 - 19
In my world, combating the schedules of life made this week grateful.
MON: 7 mi
easy on the Panhandle out and back
TUE: 12 mi
am - 6 mi loop
pm - 6 mi loop
WED: 9 mi
Settler's Cabin trail
THU: 4 mi
easy out and back on the trail
FRI: 16 mi
Raccoon Creek trail - 2 loops around heritage and forest trails, connecting with the lake trail
SAT: work
SUN: work
TOTAL - 48 miles
strong and efficient miles
MON: 7 mi
easy on the Panhandle out and back
TUE: 12 mi
am - 6 mi loop
pm - 6 mi loop
WED: 9 mi
Settler's Cabin trail
THU: 4 mi
easy out and back on the trail
FRI: 16 mi
Raccoon Creek trail - 2 loops around heritage and forest trails, connecting with the lake trail
SAT: work
SUN: work
TOTAL - 48 miles
strong and efficient miles
Sunday, May 29, 2011
Broke it
Broke 1:30 again in the half, with a 1:29:22 in the Pittsburgh Half Marathon a few weekends ago. Nice to run at that level again. However, I never hit the wall and actually think my training has propelled me to a level where I should have pushed myself a bit more from mile 11 on. Next time.
Friday, January 7, 2011
Finally
After numerous races over the years, I will be training for my first 50 miler in 2011. This comes with the notion during the last 50K trail race I completed where I wanted to keep going. Training will only tell.
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