February 22nd-Sunday: Q1-(steady E run of 100-120 min)-16 miles-(1:59:38) in the PM :D I ran the first 10 mi. w/Seth; definitely helped to keep me going. I brought along a package of GU Chomps, ate 4 of them around 7.5 mi. into it and then another 4 around 12.7 mi. No water on this one, the weather was decent and I felt really good! I'm definitely getting stronger with the longer runs :)
February 23rd-Monday: Off from running; threw on the biking shorts and got in a 8 mi.-(20 min.) spinning sesh + a core workout-(3 sets of 60 sec planks x front, r side, l side + another 60 sec front, 60-70 sec rest in between reps; 10 min total of planks) in the PM
February 24th-Tuesday: 7 miles-(55:04) + 6 ST-(10-11mph) towards the end of the run on the treadmill at PF in the PM
February 25th-Wednesday: 7 miles-(53:22) in the PM
February 26th-Thursday: Q2-(5 E + 2 T-(6:27/mile-9.3 mph) + 2 min jg rest + 1.5 T + 1.2 E)-10 miles-(75:18) on the treadmill at PF in the PM. I modified the workout a bit because of my low energy levels. I just cut out 2.5 mi. of T work and another .5 mi. of easy running. I kept the incline at 1.5 % for the first 2.5 mi.; 1 % for 6 mi. and then no incline for the last 1.5 mi.
February 27th-Friday: 9 miles-(67:35) in the PM
February 28th-Saturday: 5 miles-(42:04-286 ft of elevation gain) on the treadmill in the AM. Another 4 miles-(32:38-92 ft of elevation gain) + 6 ST-(10-10.3 mph) on the treadmill in the PM
58 miles for the week-7.4 hrs of running :)
30 mi. in Sayonara's
28 mi. in Purecadence 2's
216 miles for February
At least 1587 more miles to go for 2015
Saturday, February 28, 2015
Saturday, February 21, 2015
3 Weeks Out From Half Marathon!
February 15th-Sunday: Q1-(2.75 E + 2 x (2 T w/2 min jg recovery) + 6 E + 1 T + 1 E)-15 miles-(1:52:34) on the treadmill at PF in the PM. I had 4 GU Chomps after 9 mi.-(had 4 before starting as well) and some water while still running. I put the incline at .5% until 2 mi. where I put it up to 1%, and there it stayed. I went through 20 oz of water on the run. I was sweating so much. It's too hot in PF. I like controlling the temps at home when I run inside, keeping it at 50-60 degrees.
67 miles for the past 7 days! New 7-Day Total PR :D
February 16th-Monday: Off from running; an easy 30 min biking session + a core workout-(3 sets of 60 sec planks x front, r side, l side + another 60 sec x front)-10 min total of planks at PF in the PM
February 17th-Tuesday: 7 miles-(53:43) + 6 ST in the PM
February 18th-Wednesday: 4 miles-(29:53) in the early PM. Another 4 miles-(31:38-150ish ft of elevation gain-not sure exactly because the incline system was a little messed up, but I still kept it an even effort with my HR being in the 135-150 bpm range) + 6 ST on the treadmill in the PM
February 19th-Thursday: Q2-(6 E + 5 x (1 km Interval pace-(6:00/mile-10 mph) w/3 min jg recoveries) + 2 E)-13 miles-(1:36:14-588 ft of elevation gain) on the treadmill in the PM
February 20th-Friday: 7 miles-(54:56) on the treadmill in the PM. I kept the incline at 1% for a good amount of the run.
February 21st-Saturday: 4 miles-(30:40) in the PM
54 miles for the week :)
32 mi. in Sayonara's
22 mi. in Purecadence 2's
Saturday, February 14, 2015
Rolling Through February :D
February 8th-Sunday: Off from running
February 9th-Monday: Q1-(2 E + 8 M-(6:54/mile-8.7 mph) + 1 E + 2 M + 2 E)-15 miles-(1:49:54-528ft of elevation gain) on the treadmill in the PM. I took a 6-7 min break after 10 mi. for the restroom, water, and 5 GU Chomps-I had 3 beforehand. I also switched from my 980's to Sayonara's because my left ankle was bothering me in the 980's.
February 10th-Tuesday: 5 miles-(40:22-226 ft of elevation gain) on the treadmill in the PM
February 11th-Wednesday: 6 miles-(44:05) + 6 ST towards the end in the PM + a core workout-(3 sets of 60 sec planks x front, r side, l side + 90 sec holding legs up while on my back + another 60 sec front plank)-70 sec rest in between reps. It all took 25-30 min
February 12th-Thursday: Q2-(40 min E + 3 x (2T-(6:31/mile-9.2 mph) w/2 min jg recoveries) + 1.5 E)-13 miles-(1:36:10-420 ft of elevation gain) on the treadmill in the PM. I took a 3-4 min break after 4.2mi. for 3 GU Chomps-(I had 3 before starting as well), water, and the restroom.
February 13th-Friday: 7 miles-(54:56-265 ft of elevation gain) on the treadmill in the PM
February 14th-Saturday: 6 miles-(46:15) + 6 ST-(10.1-10.6 mph) towards the end on the treadmill at PF in the PM
52 miles for the week :)
36 mi. in Sayonara's
10 mi. in 980's 2nd pair
6 mi. in Purecadence 2's
February 9th-Monday: Q1-(2 E + 8 M-(6:54/mile-8.7 mph) + 1 E + 2 M + 2 E)-15 miles-(1:49:54-528ft of elevation gain) on the treadmill in the PM. I took a 6-7 min break after 10 mi. for the restroom, water, and 5 GU Chomps-I had 3 beforehand. I also switched from my 980's to Sayonara's because my left ankle was bothering me in the 980's.
February 10th-Tuesday: 5 miles-(40:22-226 ft of elevation gain) on the treadmill in the PM
February 11th-Wednesday: 6 miles-(44:05) + 6 ST towards the end in the PM + a core workout-(3 sets of 60 sec planks x front, r side, l side + 90 sec holding legs up while on my back + another 60 sec front plank)-70 sec rest in between reps. It all took 25-30 min
February 12th-Thursday: Q2-(40 min E + 3 x (2T-(6:31/mile-9.2 mph) w/2 min jg recoveries) + 1.5 E)-13 miles-(1:36:10-420 ft of elevation gain) on the treadmill in the PM. I took a 3-4 min break after 4.2mi. for 3 GU Chomps-(I had 3 before starting as well), water, and the restroom.
February 13th-Friday: 7 miles-(54:56-265 ft of elevation gain) on the treadmill in the PM
February 14th-Saturday: 6 miles-(46:15) + 6 ST-(10.1-10.6 mph) towards the end on the treadmill at PF in the PM
52 miles for the week :)
36 mi. in Sayonara's
10 mi. in 980's 2nd pair
6 mi. in Purecadence 2's
Saturday, February 7, 2015
1st Race In Nearly 3 Months!
February 1st-Sunday: Q2-race instead of the planned Threshold workout for the week-4th Down And 4 Miler-(1.6 E + 4 Miler Race-(25:17-6:19/mile) + 2.4 E)-8mi. total
I took off fast from the start, 5:46 1st mile. I then took a wrong turn around 1.5mi. into it..cost me about 20 seconds, caught back up and led until the finish. It was mentally hard to recover after going the wrong way. Low key race, but it's still the only road race I've ever won! :)
60 miles for the past 7 days! :)
I took off fast from the start, 5:46 1st mile. I then took a wrong turn around 1.5mi. into it..cost me about 20 seconds, caught back up and led until the finish. It was mentally hard to recover after going the wrong way. Low key race, but it's still the only road race I've ever won! :)
60 miles for the past 7 days! :)
February 2nd-Monday: Off from running, core workout-(3 sets of 60 sec planks x front, r side, l side + 90 sec holding legs up while on my back + another 60 sec front plank)-70 sec rest in between reps, took 25-30 min total
I've been slacking off with the core workouts lately. I need to get them going again.
I've been slacking off with the core workouts lately. I need to get them going again.
February 3rd-Tuesday: An easy 9mi.-(71:12) in the PM in Yaktrax, messed up my stride towards the end.
February 4th-Wednesday: An easy 6mi.-(47:05-184ft of elevation gain) + 6 ST during-(10-10.2 mph-15-20 sec each) on the treadmill in the PM
February 5th-Thursday: Q1-(steady E run of 90-120 min)-15mi.-(1:57:10-508ft of elevation gain) on the treadmill in the PM. I took a 5-6 min break after 10mi. for the restroom, water, and 5 GU Chomps-I had 3 before starting.
February 6th-Friday: An easy 6mi.-(45:18) in the PM
February 7th-Saturday: An easy 8mi.-(61:50) in the PM w/Seth :)
52 miles for the week :)
25.6mi. in 980's 2nd pair
20mi. in Sayonara's
6.4mi. in Adidas Hagio's
25.6mi. in 980's 2nd pair
20mi. in Sayonara's
6.4mi. in Adidas Hagio's
Sunday, February 1, 2015
2nd Week Of 2Q's
January 25th-Sunday: Off from running
January 26th-Monday: Q1-(3 E + 3 T-(6:27/mile-9.3 mph) + 5 E + 2 T-(6:31/mile-9.2 mph) + 1 E)-14mi.-(1:45:20-285ft of elevation gain) on the treadmill in the PM
January 27th-Tuesday: An easy 6mi.-(47:02-210ft of elevation gain) on the treadmill in the PM in my new Mizuno Sayonara's
January 28th-Wednesday: An easy 6mi.-(43:54) in the PM on slushy roads, stopped the watch a couple times to adjust micro-spikes and then take them off because they were bothering me more than helping.
January 29th-Thursday: An easy 5mi.-(38:05) in the early PM. Q2-(2 E + 5 x (3 min Interval pace-(10-10.2 mph) w/2 min jg recoveries) + 6 x (1 min Repetition pace-(10.3-10.5 mph) w/2 min jg) + remainder E)-9mi.-(64:25) on the treadmill at PF in the PM
January 30th-Friday: An easy 7mi.-(54:58) on the treadmill at PF in the PM
January 31st-Saturday: An easy 5mi.-(38:34) in the PM, Very cold and windy out
52 miles for the week :)
212 miles for January
At least 1803 more miles to go for 2015
36mi. in 980's 2nd pair
10mi. in 980's 1st pair
6mi. in Sayonara's
Shoe Totals:
980's 1st pair-379 miles
2nd pair-98 miles
Sayonara's-6 miles
January 26th-Monday: Q1-(3 E + 3 T-(6:27/mile-9.3 mph) + 5 E + 2 T-(6:31/mile-9.2 mph) + 1 E)-14mi.-(1:45:20-285ft of elevation gain) on the treadmill in the PM
January 27th-Tuesday: An easy 6mi.-(47:02-210ft of elevation gain) on the treadmill in the PM in my new Mizuno Sayonara's
January 28th-Wednesday: An easy 6mi.-(43:54) in the PM on slushy roads, stopped the watch a couple times to adjust micro-spikes and then take them off because they were bothering me more than helping.
January 29th-Thursday: An easy 5mi.-(38:05) in the early PM. Q2-(2 E + 5 x (3 min Interval pace-(10-10.2 mph) w/2 min jg recoveries) + 6 x (1 min Repetition pace-(10.3-10.5 mph) w/2 min jg) + remainder E)-9mi.-(64:25) on the treadmill at PF in the PM
January 30th-Friday: An easy 7mi.-(54:58) on the treadmill at PF in the PM
January 31st-Saturday: An easy 5mi.-(38:34) in the PM, Very cold and windy out
52 miles for the week :)
212 miles for January
At least 1803 more miles to go for 2015
36mi. in 980's 2nd pair
10mi. in 980's 1st pair
6mi. in Sayonara's
Shoe Totals:
980's 1st pair-379 miles
2nd pair-98 miles
Sayonara's-6 miles
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