Wednesday, December 31, 2014

December 22nd-28th

Monday: 10.7 miles (6:36)

Tuesday: 8 miles (6:56)

Wednesday: 6.4 miles with bombed workout.  Was going to run two of my 4ish mile loops at a medium effort, working from sub 6:00 to 5:30s and after two miles in the low 5:50s, I knew today wasn't going to be a good day for running…15mph winds, steady rain and temps in the upper 30s;  12.3 miles (6:55ish)

Thursday: 10.7 miles (6:38)

Friday: 10.7 miles with 8 miles medium at 5:39 average. First two loops in 22:33, 22:06.  Decent run for the effort level, even though the fatigue became pretty progressive the last mile and the harder push the last .13 miles wore me out.  I figure I have a little over three months to run twice this distance at 10s a mile faster, which I feel is realistic; 6.1 miles (7:08)

Saturday: 9.1 miles (6:38); 3.4 miles (7:29)

Sunday: 8.4 miles (6:38). Lame. Woke up to do twenty miles, with 14ish warmup and then an easy fartlek mixing in marathon pace running with moderate running.  It was 40 and raining then, so I was going to run in the early afternoon, and it was still raining and even colder.  I was about to start at 2:00ish but company came over and when they left around 3:00 I headed out the door.  Felt really lazy, sleepy and didn't want to run at all, so I turned around and took a nap.

Week Total: 85.8 miles. Another lazy week and I'm glad this year is about over. At least I got a new car.

Friday, December 26, 2014

December 15th-21st Training

Monday: 9 miles (6:43); 6.3 miles (7:49)

Tuesday: 8 miles (6:42); 7 miles (6:39)

Wednesday: 6.5 miles (6:21); 7.2 miles (6:47)

Thursday: No running. Super busy day

Friday: 9.5 miles (6:20); Skipped second run. 40s and pouring rain

Saturday: 18.9 miles (6:22). Really good long run. I was going to do 20ish on Sunday but Joey Elsakr texted me Friday night and some company sounded like a good idea.  The effort felt slower than this and I even ran on some of that grass stuff I hate; 3.2 miles (7:25)

Sunday: 5.4 miles (6:56); 10 miles (6:43)

Week Total: 91 miles. Not 100+, like I wanted, but 91 miles with 1.5 skipped days isn't bad. I've literally eaten almost entirely junk food for the past week (downfalls of working in an elementary school around Christmas) and I start my two week school break next week. I'm going to use that time to get in a good training groove and quit being so lazy with eating, running and even posting.   I need to make out a rough training plan for the spring, which I'll post on here.

Friday, December 19, 2014

December 8th-14th Training

Monday: No running. Stayed home sick

Tuesday: 5.3 miles (6:56)

Wednesday: No running. Didn't feel good.

Thursday: 8 miles (6:41); 7 miles (7:08)

Friday: 9 miles (6:42); 6.8 miles (7:15)

Saturday: 9.8 miles (6:33); 5.4 miles with strides (7:12)

Sunday: 4.3 miles (7:01). Was planning on 20 but was feeling really tired and winded.  Maybe the past three days of mileage after the sickness wore me out or something.

Week Total: 55.6 miles.  Hopefully my last week under 100 miles for a very long time, but that's starting to sound like a broken record.  I found out my iron is low, so instead of jumping into a speedwork phase, I'll extend my base.  I notice low iron the most during hard intensities, so trying speedwork now would be disastrous. I'm making a good training plan for the spring and will post it soon.

Wednesday, December 10, 2014

December 1st-7th Training

Monday: 5.3 miles (6:44); 10 miles (7:01)

Tuesday: 10.2 miles with bombed progression run. Plan was 3 miles at 6:10, then 5:45 and then 3.6 at 5:20 (would finish at the parking lot).  First two sections weren't too bad but anytime I had the slightest hill, I would go out of breath.  Averaged 6:07 on the first and then 5:45 on the second.  On the third, I ran .60 miles at 5:29 pace before calling it quits.  I don't know what's up with this inability to run moderate efforts; 7 miles (6:58)

Wednesday: 8.9 miles (6:50); 7 miles (6:57)

Thursday: 7.7 miles (6:44); Skipped Run. Was going to run but ran out of gas (literally).

Friday: 7.5 miles (6:37); Skipped Run. Rained the rest of the day

Saturday: 9.4 miles. I was going to run an easy session of 6x2:00 on/off but my legs would not go at all.  Just jogged. Skipped Run. Was going to run in the evening but I had some out-of-town company.

Sunday: No running. Coming down with a sickness or something. Again.

Week Total: 73 miles. Another garbage week.  I hate 2014. I'm also 90% sure my iron is low because I get some distinct symptoms when it is and I currently have all of them. I was going to run Rocket City Marathon as a steady long run this weekend but not anymore.

Wednesday, December 3, 2014

November 24th-30th Training.

Monday: 6.2 miles (7:19); 9 miles (6:40ish)

Tuesday: 10.1 miles with 5 miles of .15 on/.35 off. Ran the .35 off a little faster than normal and averaged 5:55 for the fartlek with the faster portion in the lower 4:30s. Since I'm coming off a sickness and am in a semi off-season, I just wanted to introduce the legs to a little bit of faster work without having to dig at all.

Wednesday: 9.4 miles (6:42); 6.8 miles (7:17)

Thursday: 9.7 miles with 5k in 16:40. Jumped into a Turkey Trot and won some money and a pair of shoes at the local shoe store, so I ended up getting Ellis a pair.  Felt like crap on the warm-up and the effort was harder than I would have liked.  Granted the course was hilly and I ran "tactically" but running a 15:40 would have been pretty tough today. I was planning on running again but Mary was in the room for the last 10 minutes of a crime show I was watching and she got too scared to stay home alone.

Friday: 9.7 miles (6:40); 6.8 miles (7:25)

Saturday: 20 miles (6:16). Bribed Brock Baker with breakfast if he came to my place to run.  The plan was 10 miles normal and then progress the pace from 6:00-5:30ish the last 10.  I felt really, really rusty on the faster miles and after a little over 6.5 miles at 5:52 average, I sissied out and we ran easily the last few miles. Normally these kind of sessions come really easily to me but it felt like I was running on soggy grass or something and my legs just wouldn't respond. Since Brock ran a solo 24:10 5 miler on Thanksgiving after a 119 mile week, I didn't feel as guilty backing off.

Sunday: 6.3 miles (7:11); 8.8 miles (7:02)

Week Total: 109.8 miles. Not bad for a missed second run.  I'm hoping the rough end to the week was due to my sickness the week prior (which really wore me out) and that my body is in a state of catch-up.  Hopefully brighter things and more volume are ahead this week. I closed out November with 394.7 miles opposed to the 478 in the November of last year, which also included a lot of intensity. But I still have 5.5 months to get in shape.