1st Week Of 2Q Sessions Per Week For 18 Weeks-Jack Daniels' Running Formula Program

January 18th-Sunday: Off from running

January 19th-Monday: Q(Quality)1-(4 Easy pace + 8 Marathon pace-(6:54/mile-8.7 mph) + 1 Threshold pace-(6:31/mile-9.2 mph) + 1 E)-14mi.-(1:44:05-102ft of elevation gain) on the treadmill in the PM 

January 20th-Tuesday: An easy 6mi.-(45:38) in the PM + a core workout-(3 sets of 60 sec planks x front, l side, r side)

January 21st-Wednesday: An easy 5mi.-(39:09) in the AM w/Kurt :)

January 22nd-Thursday: An easy 5mi.-(37:51) in the PM + a core workout-(2 sets of 90 sec x front; 1st set-75 sec, 2nd set-45 sec x l + r side + 60 sec x front)

January 23rd-Friday: Q2-(6 E outside, and then changed up for another 8 miles on the treadmill---all at .5% incline except for the last half mile where I put it up to 1.5%---1 E + 2 x (2 T@9.2 mph w/2 min rests@7.5 mph) + 1 T@9.3 mph + 1.5 E)---6mi. outside-(47:03); 8mi. inside on treadmill-(56:45-228ft of elevation gain)-combined total time-(1:43:48) in the PM

January 24th-Saturday: An easy 6mi.-(48:25-225ft of elevation gain) on the treadmill in the PM

50 miles for the week :)
6mi. in 1st pair of 980's
44mi. in 2nd pair

Last Week Of Base Training Completed! :)

January 11th-Sunday: 6mi.-(46:15) in the PM w/Kurt

January 12th-Monday: Day off from running + a core workout-(3 sets of 60 sec planks x front, l side, r side)

January 13th-Tuesday: 16mi.-(2:03:54) in the PM, stopped the clock right after 12mi. to get some water, felt pretty good up until 13mi.

January 14th-Wednesday: 6mi.-(48:16-156ft of elevation gain) + 6 ST on the treadmill in the PM

January 15th-Thursday: 4mi.-(32:05-80ft of elevation gain) on the treadmill in the PM

January 16th-Friday: Off from running, 90 min of Bikram Yoga

January 17th-Saturday: 8mi.-(60:55)-break after 6mi. to switch out laundry, in the PM + 90 min of Bikram Yoga

40 miles for the week :)
26mi. in 980's 1st pair
14mi. in 2nd pair

1 Week To Go Until Quality Sessions Get Implemented

January 4th-Sunday: An easy 6mi.-(45:43) in the PM with Seth

January 5th-Monday: Day off from running + a core workout-(3 sets of 60 sec planks x front, l side, r side)

January 6th-Tuesday: An easy 14mi.-(1:48:29) in the PM 

January 7th-Wednesday: An easy 6mi.-(46:52) at PF in the PM

January 8th-Thursday: An easy 6mi.-(46:51) in the PM

January 9th-Friday: An easy 6mi.-(46:11) in the early PM. Another 6mi.-(48:28-180ft. of elevation gain) on the treadmill in the PM + a core workout-(3 sets of 60 sec planks x front, l side, r side)

January 10th-Saturday: An easy 4mi.-(30:45)) in the mid PM. Another 4mi.-(31:50-88ft. of elevation gain) + 6 ST@10mph or faster during on the treadmill in the PM

52 miles for the week! :D
48mi. in 980's 1st pair
4mi. in 980's 2nd pair

Total of 337mi. in 980's 1st pair

2015 Goals And 2014 Wrap Up

December 28th-Sunday: An easy 14mi.-(1:44:42) in the PM, felt comfortable until the last 3mi. where I really got fatigued.

December 29th-Monday: Day off from running + a core workout-(3 sets of 60 sec planks x front, l side, r side)

December 30th-Tuesday: An easy 4mi.-(30:29) in the AM. Another 4mi.-(30:56) + 5 ST at PF in the PM 

December 31st-Wednesday: An easy 5mi.-(39:16-80ft. of elevation gain) + 5 ST on the treadmill in the PM + a core workout-(3 sets of 60 sec planks x front, l side, r side)

184 miles for December 

271 miles in NB 980's so far

1492 total miles for 2014, 1 less than 2013 

January 1st, 2015-Thursday: Got a stomach bug :( couldn't do the 5k I was signed up for, day off from running.

2015 Running-Related Goals:

• Log 2015 or more miles
• Marathon: Sub-3:00:00 
• Half Marathon: Sub-1:20:00
• 15K: Sub-55:50
• 10K: Sub-36:00
• 5Mi: Sub-28:30
• 5K: Sub-17:20
• 2Mi: Sub-10:50

January 2nd-Friday: An easy 8mi.-(60:11) in the PM, and felt pretty good :)

January 3rd-Saturday: An easy 6mi.-(44:45) in the early PM + a core workout-(3 sets of 60 sec planks x front, l side, r side). Another 4mi.-(32:06-218ft. of elevation gain) on the treadmill in the PM

45 miles for the week :)
45mi. in 980's