5th Week Of Base Training Complete :)

December 21st-Sunday: An easy 13mi.-(1:38:54) in the AM, felt really focused and in control on this one, snowing lightly most of the time

December 22nd-Monday: Day off from running + a core workout-(3 sets of 55 sec planks x front, l side, r side) 

December 23rd-Tuesday: An easy 3mi.-(22:53) in the AM

December 24th-Wednesday: An easy 6.5mi.-(51:18-276ft. of elevation gain) in the PM, cut short by cramping in my right quad after switching to 7mph + 6% incline and running for a couple of minutes.

December 25th-Thursday: An easy 9.5mi.-(1:11:52) in the PM + a core workout-(3 sets of 60 sec planks x front, l side, r side)

December 26th-Friday: An easy 6mi.-(44:34) in the PM 

December 27th-Saturday: An easy 4mi.-(29:34) in the early PM with Kurt + a core workout-(3 sets of 60 sec planks x front, l side, r side). Another 4mi.-(31:02-131ft. of elevation gain) + 2 ST at 10mph in the PM. Easy runs are really starting to feel easier and easier.

46 miles for the week :)
46mi. in 980's

Only 4 Days Until Christmas!

December 14th-Sunday: An easy 11mi.-(1:21:08) in the PM, felt pretty good, first 5.5mi. with Seth

December 15th-Monday: Day off :)

December 16th-Tuesday: An easy 4mi.-(30:48) in the AM + a core workout-(3 sets of 50 sec planks x front, l side, r side)

December 17th-Wednesday: An easy 4mi.-(29:41) in the early PM. Another 4mi.-(30:45) + 6 STrides-(15-25 sec each, 10mph or faster) during the run on the treadmill at PF in the PM 

December 18th-Thursday: An easy 7mi.-(54:42) in the PM + a core workout-(3 sets of 50 sec planks x front, l side, r side)

December 19th-Friday: An easy 4mi.-(32:18-186ft. of elevation gain)-(kept heart rate under 150 for most of the run) on the treadmill in the PM 

December 20th-Saturday: An easy 4mi.-(30:23) in the early PM + a core workout-(3 sets of 55 sec planks x front, l side, r side). Another 4mi.-(32:08-181ft. of elevation gain) on the treadmill in the PM

42 miles for the week 
42mi. in 980's

3 Good Core Workouts And 8 Strong Runs

December 7th-Sunday: An easy 11mi.-(1:22:25) in the PM with Seth which is always a pleasure :)

December 8th-Monday: Day off from running + a core workout-(3 sets of 45 sec planks x front, l side, r side) in the AM

December 9th-Tuesday: An easy 4mi.-(30:40) in the PM

December 10th-Wednesday: An easy 4mi.-(29:42) in the early PM. Another 4mi.-(31:16) on the treadmill in the PM + a core workout-(3 sets of 45 sec planks x front, l side, r side)

December 11th-Thursday: An easy 4mi.-(29:39) in the PM

December 12th-Friday: An easy 5mi.-(37:18) in the early PM. Another 4mi.-(31:55-60ft. of elevation gain) on the treadmill  in the PM + a core workout-(2 sets of 45 sec planks x front, l side, r side + 1 set of 60 sec on all three again)

December 13th-Saturday: An easy 6mi.-(45:51) in the PM

42 miles for the week :)
42mi. in 980's

2 Good Runs Over An Hour

November 30th-Sunday: An easy 9mi.-(66:45) in the PM 

104 miles for November
225mi. in 3's
87mi. in 980's

December 1st-Monday: Day off :)

December 2nd-Tuesday: An easy 4mi.-(29:51) in the PM + foam rolling, stretching, and calf raises-(2 sets x 12) 

December 3rd-Wednesday: An easy 4mi.-(29:42) in the PM and a core workout-(2 sets of 45 sec planks x front, l side, r side + 45 sec holding legs off ground while laying down + another 60 sec plank front) + foam rolling and stretching

December 4th-Thursday: An easy 9mi.-(65:52) in the PM + foam rolling, stretching, and calf raises-(2 sets x 12)

December 5th-Friday: An easy 6mi.-(44:41) in the PM and a core workout-(3 sets of 45 sec planks x front, l side, r side) + foam rolling and stretching

December 6th-Saturday: An easy 4mi.-(31:56) on the treadmill in the PM, felt good 

36 miles for the week 
36mi. in 980's

1st Week Of Base Building!

November 23rd-Sunday: An easy 8mi.-(58:10) in the early PM 

November 24th-Monday: 0

November 25th-Tuesday: 0

November 26th-Wednesday: An "easy" 8mi.-(64:35) in the late PM on the treadmill

November 27th-Thursday: An easy 2mi.-(14:58) in the AM at the Free Fall Classic 5k race venue where Seth-4th-18:13 and Adam-104th-28:58 competed, and my first day off since quitting job! :D

November 28th-Friday: An easy 8mi.-(58:41) in the early PM with Seth and a core workout-(2 sets of 45 sec planks x front, l side, r side)

November 29th-Saturday: An easy 4mi.-(29:32) in the early PM with Seth :)

30 miles for the week :)
30mi. in 980's

2014 Turkey Trot

November 16th-Sunday: An easy 7mi.-(54:15)-980's at 6:20pm

November 17th-Monday: 0

November 18th-Tuesday: An easy 4mi.-(30:52)-980's at 5:04pm

November 19th-Wednesday: 0

November 20th-Thursday: 0

November 21st-Friday: An easy 4mi.-(32:28)-980's + 4 ST-STrides around 6pm

November 22nd-Saturday: Turkey Trot-(1.25wu-980's, dynamics + 4 ST, 5k race-19:03-6:08 pace-12th place overall-3's, 1cd-3's)-5mi. total

20mi. for the week
16mi. in 980's
4mi. in 3's

I'm Cautiously Getting To Where I Want To Be

November 9th-Sunday: An easy 6mi.-(45:14)-New Balance at 12:30pm, felt pretty good and it was nice out, in the 50's :) 

November 10th-Monday: 0

November 11th-Tuesday: An easy 6mi.-(47:48)-New Balance at 4:50pm, didn't feel all that good

32mi. for the past 7 days

November 12th-Wednesday: 0

November 13th-Thursday: 0

November 14th-Friday: An easy 6mi.-(43:55-1.5wu-7.5mph, 3.5mi.-23:34, harder effort, and 1cd-7.5mph)-New Balance at night on the treadmill at home, felt pretty good, heart rate was around 150-165 for most of the run, 170 towards the end, and 180 at a 6:15 pace + 0% incline. 

November 15th-Saturday: An easy 7mi.-(51:35)-Brooks at 2:08pm, felt pretty good on this one :) 33 degrees out and a little breezy, broke out the cold weather tights for the first time since last winter. 

25mi. for the week
18mi. in 980's
7mi. in 3's