February 13 - April 9 Training

April 3 - 9

Mon: AM - 10.1 miles easy (7:34); It was raining very heavily, so I chickened out and ran on the treadmill.  PM - 4.5 miles easy (7:26)

Tue: AM - 8 miles easy with 8x20s pickups (7:06); PM - 4 miles easy (7:41)

Wed: AM - 10.4 miles including 5x5:00 fast, 2:00 easy on rolling hills.  Goal was to run around 10k effort and just get a feel for some higher intensity over and down the hills.  Covered 5.9 miles for the 35 minute fartlek and averaged 5:28 pace for the faster running.  PM - 5.1 miles easy (7:34)

Thu: AM - 8 miles easy (7:24); PM - 3.1 miles easy (7:55)

Fri: 7.8 miles with 8x20s pickups 

Sat: 17 miles including 3x3 miles at 5:40-5:45 with .65 jog at 6:15 pace.  Last long run and marathon workout before Boston.  The last two long runs contained at least 10 miles of continuous marathon pace, so this run was somewhat a reduced marathon workout.  The first 3-mile segment felt very smooth with even splits of 5:43s (17:09).  On the 2nd segment, I had to stay focus so that I wouldn't drift off pace.  I ran 5:42, 5:42 and 5:39 (17:03).  This segment didn't feel as easy, but it also wasn't too hard.  The last segment is where I felt most controlled. I ran 5:40, 5:40 and 5:38 (16:58).  In the last mile, I was averaging 5:35 pace for the first 1/2 mile before I slowed things down.  There was no sense of running faster than I needed to.  This run was a good confidence booster going into the last taper week.  I ran in my new Saucony Boston Freedom ISO, which I plan to race in on Patriot's Day.  

Sun: 5 miles easy (7:42)

Weekly Total: 83 miles on 11 runs/ 7 days
I enjoyed this week with the drop in mileage and am looking forward to even more of a drop next week. While 83 miles may still seem like a ton of mileage with just over a week till race day, it really isn't when you think percentage of peak.  I peaked at 110 miles during this marathon training cycle, so percentage wise, this training week was only at 75%.  

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March 27 - April 2

Mon: AM - 9 miles easy with 8x20s pickups (7:13); PM - 5 miles easy (7:20)

Tue: AM - 10.3 miles with 12x2:00 on/1:00 off on rolling hills (6:27). Ran the 2:00 at about 5:00ish track effort.  The tough part of this workout, besides the uphills, is the 1:00 minute recovery.  They seem to dry up very quickly.  I ended up covering 6.1 miles for the 36 min fartlek.   PM - 6 miles easy (7:20)

Wed: AM - 8 miles easy (7:35); PM - 4 miles easy (7:52)

Thu: AM - 10.1 miles with 4 miles of 30s fast, 2:30 moderate.  Ran the fartlek on a slight rolling hill course with the 30s at 4:45-4:50ish pace and the 2:30 recovery around 6:15 pace.    Good workout that didn't take a whole lot out of me.  PM - 5 miles easy (7:23)

Fri: AM - 5.6 miles easy (7:22); PM - 7 miles easy (7:16)

Sat: 19 miles long run; 3 miles w/u, 10 miles at 5:45, 1 mile jog, 2x1/2 uphill, 2x1/2 downhill, 2 miles c/d.  Felt really good and smooth.  Ran a portion of the 10 miles on the 2.1 mile golf course loop and some on the track.  Ran 56:26 for the 10 miles, 5:39 pace.  Following the MP run, I jogged a mile to Bluntville Ave for the 1/2 mile repeats.  Felt pretty strong on the uphill repeats running 2:44 and 2:41 for the 1/2 miles.  Instead of the usual double between the uphill/downhill, I only ran a 1/2 mile recovery before the 1x1/2 mile downhill. Ran sub-5:00 pace with a split of 2:26.  Got in some pounding on the downhills.  Overall, this was an excellent workout, and I finished the run feeling like I could have ran longer and faster.  Good sign!  

Sun: AM - 7.1 miles easy (7:23); PM - 4 miles easy (7:37)

Weekly Total: 100.2 miles on 13 runs/ 7 days
This was my last really tough week and the last time I'll hit the triple digit mileage for a while.  Of the last 14 weeks of training, I had a total of 10 weeks at 100 or more miles.  

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March 20 - 26

Mon: AM - 10 miles easy with 8x20s pickups (7:07); PM - 5 miles easy (7:28)

Tue: AM - 11.3 miles including 6x1 mile with 1/4 mile jog. Goal was to start at 5:10ish and work down to low-5s.  Ran 5:10, 5:09, 5:06, 5:05, 5:06, and 5:06.  The first three intervals felt good, but the last three were tough.  PM - 6 miles easy (7:27)

Wed: AM - 12 miles with 10 miles moderate over rolling hills working down to 6:00 (6:15).   Thought this run was going to feel tough on the legs after yesterday’s workout, but that wasn’t the case.   I actually felt great and averaged 6:05 pace for the last 10 miles.  PM - 5 miles easy (7:14)< Thu: AM - 8.1 miles easy (7:15); PM - 6 miles easy (7:20)

Fri: AM - 5.7 miles easy; PM - 6 miles easy with 8x20s pickups on slight hills. Ran four uphill and four downhill pickups.  Tough long run tomorrow. 
Sat: 24 miles long run; 2 miles w/u, 4 miles each at 6:10, 6:00, 5:50, 5:40, and 5:35, 2 miles c/d.   This was a tough and strong long run workout.  The first and second 4 mile sections felt very smooth and comfortable.  On the third 4-mile section at 5:50, I still felt okay, but it wasn’t a walk in the park.  The 4th 4-miles at 5:40 felt a little tough, but I had no problems hitting the paces.  On the last 4-miles, I split 5:34 for the first mile, but could not hang on for the last three.  I was only able to run 5:39, 5:41 and 5:41 pace.  My 4-mile splits were 24:30 (6:07), 23:52 (5:59), 23:10 (5:47), 22:40 (5:40), and 22:36 (5:39).  

Sun: AM - 8 miles easy (7:27); PM - 3.2 miles easy (7:32)

Weekly Total: 110.4 miles on 13 runs/ 7 days
Wow, what a great week of training!   It was my second time hitting 110 miles during this marathon training cycle.  I definitely got in a good variety of workouts and volume.

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March 13 - 19

Mon: AM - 9 miles easy with 6x20s pickups (7:09); PM - 5 miles easy (7:28)

Tue: AM - 12.6 miles including 3, 2.5, and 2 miles tempo with 800 rec jog.  The goal was 5:25 pace for the 3 miles, 5:15 pace for the 2.5 miles and 5:10 for the 2 miles.  It was freezing cold (24 deg with real-feel of 13) and the legs never felt it could run faster than 5:25ish pace.  I wasn’t breathing hard, I just couldn’t push the pace.  On the 2.5 mile tempo, not much changed and I still ran 5:25 pace instead of 5:15s.  When the legs started to feel very heavy on the last lap of the 2.5 miles, I decided to call it the day.  The legs obviously was not recovered from the rolling hills long run.  PM - 4.1 miles easy (7:34)

Wed: AM - 4 miles easy (7:56); PM - 12 miles progression working down to 6:00 pace (6:31)

Thu: AM - 8 miles easy (7:14); PM - 4.4 miles easy (7:20)

Fri: AM - 8 miles easy with a mile of in/outs (7:11); PM - 4 miles easy (7:20)

Sat: AM - 18.5 miles long run with 60 min fartlek of 3:00 fast, 3:00 steady over rolling hills.  Averaged 5:31 pace (5.4 miles) for the fast sections and 6:15 pace (4.8 miles) for the steady recovery.  This was a tough, but good workout for the Boston course.  PM - 4.4 miles easy (7:38)

Sun: AM - 6.2 miles easy (7:48); PM - 4.8 miles easy (7:31)

Weekly Total: 105 miles on 14 runs/ 7 days
Finally back in the triple digit mileage.

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March 6 - 12

Mon: AM - 6 miles easy (7:17); the plan was 9 miles with pickups, but I was short on time.  PM - DNR; move-in day to our new home.

Tue: AM/PM - DNR; big fat ZERO for the day.  The house is littered with boxes and unpacking them seemed more important than running.  Well, in all honesty, I was too exhausted to fit in a run.  Hopefully, this won't become a habit.

Wed: AM - 13.5 miles including 5x1 mile with 1/4 slow jog, 1 mile jog, 4x1/4 mile downhill at 5k effort. Goal was 5:10ish or just under for the mile repeats.  Ran the mile repeats on a 1/2 mile path (out and back), because the high school track right across the street from my house doesn't allow anyone besides students to use the track.  Man, I was pissed! Anyways, I ran 5:09, 5:08, 5:06, 5:06 and 5:06 for the mile repeats.  The last two reps were tough.  For the 1/4 mile downhill, the goal was to beat up the legs.  That I did.  Ran 67, 66, 68, and 68.  PM - 6.6 miles easy (7:28); 20 mile day. 

Thu: AM - 10.1 miles easy (7:03);  PM - 5.1 miles easy (7:22); ran into the high school track coach and got permission to use the track for future workouts. 

Fri: 11.1 miles including fartlek of 10x2:00 on/2:00 off on rolling terrain (6:38); Averaged 5:13 pace for the on's and 7:21 for the recovery.  Tough session after only one easy day between workouts.  PM - 4.7 miles easy (7:31)

Sat: AM - 8.1 miles easy (7:47); PM - 4.9 miles easy(7:55);

Sun: 22.2 miles long run on rolling hills (6:37); exploring new routes in the area. 

Weekly Total: 92.3 miles on 10 runs/ 6 days.
This was supposed to be a high mileage week (~110), but I missed three runs. 

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February 27 - March 5

Mon: AM - 8.2 miles easy (7:18); PM - DNR; travel to Disney

Tue: AM - 10.5 miles easy with 8x20s pickups; went from running in winter conditions in KC to warm and humid conditions in Florida.  PM - 4.8 miles easy (7:37); late night run after spending the day at Disney.  Legs are beat from walking all day.  I really wanted to skip out on my 2nd run, but I've missed too many of them the past week. 

Wed: AM - 12.2 miles with failed fartlek of 10x3:00 on/ 1:30 jog.  Goal was to run the 3:00 starting at 5:25 pace and work down.  I knew this was going to be a tough workout to complete because I was already feeling exhausted before I started the run.  I ran the first three repeats at 5:23, 5:21, and 5:21 pace, but the effort felt a lot harder.  After running only a 5:39 pace for the 4th rep, I decided to call it the day.  Ended up running the remaining miles as a long cooldown.  PM - DNR; was planning on running 3-4 miles very easy, but again the legs were beat from Disney. 

Thu: AM - 11 miles easy (7:20); too tired to wake up early so I end up suffering in the Florida heat. PM - DNR; tough workout on Saturday, so I'm giving the legs some rest.

Fri: AM - DNR; travel back to KC.  PM - 5.4 miles easy (7:19); legs feel back to life.

Sat: 23.1 miles including 5x2.5 miles at 5:40-5:45 pace with .65 miles jog at sub 6:20 pace.  Successful workout.  Ran the 2.5 miles in 14:22 (5:45 pace), 14:19 (5:44), 14:11 (5:40), 14:12 (5:41), 14:04 (5:38) and the .65 miles recovery jogs in 4:03 (6:14 pace), 4:05 (6:17), 4:04 (6:15), 4:03 (6:14), and 3:55 (6:02).  Was really glad to nail this workout after feeling exhausted throughout the week. 

Sun: AM - 8.1 miles easy (7:29); PM - 4.6 miles easy (7:41)

Weekly Total: 88 miles on 9 runs/ 7 days
This week was the most tired I've felt in a long time.  At first I thought I'd have no problems getting in my runs because I'm on vacation.  Unfortunately, vacation doesn't actually mean rest, especially if it's a vacation to Disney World.  Ha!  I had a ton of fun with my family, so it's all worth it. 

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February 20 - 26

Mon: AM - 10.2 miles with 8x30s fast, 2:30 at 6:15 pace (6:41).  I enjoy this fartlek run, because you get in some fast running while teaching the body to recover at a moderate pace.  Covered 4.05 miles (5:55 pace) for the fartlek section.  PM - 6.1 miles easy (7:49)

Tue: AM - 8.7 miles easy (7:24); PM - 6 miles easy (7:31)

Wed: AM - 13.1 miles including 6 miles alternating 5:45 and 5:10 pace.  Goal was to alternate a mile at around marathon and 10k effort.  This was an intense workout towards the end, but I managed to get through it.  The toughest part of the workout was trying to recover following the faster miles.  I'd feel like I was going into oxygen debt during the start of the 2nd and 3rd slower miles, but would finally recover after about 600m.  Ran splits of 5:44, 5:11, 5:45, 5:10, 5:46, and 5:06.  PM - DNR; moving day.

Thu: AM - 10 miles easy (7:15); last run in Maryland.  PM - DNR; road trip begins.

Fri: AM - 11.3 miles with 7.3 miles moderate (6:13); first stop on the long road trip from Maryland to Kansas.  Ran on the Caperton Trail in West Virginia.  PM - DNR

Sat: AM - 8.5 miles easy (7:27); it was 35 deg, rainy and 30mph winds in Terre Haute IN.  Treadmill was much better than suffering in the cold. 

Sun: 24 miles long run (6:19); with the past few days of travel and missed 2nd runs, my plan was to try and get in a long run of at least 20 miles when I arrived in Kansas City and before flying out for a short vacation tomorrow.  Felt amazingly good and smooth throughout the run. 

Weekly Total: 98 miles on 9 runs/ 7 days
Not too bad of a week considering I spent three days traveling from MD to KS.  I do wish I would have gotten out for a short run on Thu or Fri to put me over 100 miles. 

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February 13 - 19

Mon: AM - 5.4 miles easy (7:36).  Very windy.  PM - 8 miles moderate (6:20); holy windy, 20 mph winds with gusts up to 30mph.  Felt sluggish in the first mile, but smooth the rest of the run, even with the windy conditions.

Tue: AM - 8 miles easy (7:28); PM - 6 miles easy (7:56)

Wed: AM - 11.7 miles with 20x1:00 on/off fartlek.  Started around 5:10 pace and worked down to 4:55ish pace for the 1:00s.  Averaged 5:00 pace for the on's and 7:32 for the recoveries.  PM - 6 miles easy (7:21)

Thu: AM - 10 miles easy (7:02);  PM - 5.8 miles easy (8:56); my last run with the lunch run group on Aberdeen Proving Ground. It's been fun running with these guys.

Fri: AM - 6 miles easy (7:44);  PM - 4.2 miles easy (7:31)

Sat: AM - 22 miles long run (6:29); started out easy and worked down to upper 5s by the end.  Ran in Arlington, VA on the Mt. Vernon Trail. 

Sun: AM - 7 miles easy (7:37);  PM - Did not run; getting the house ready for the packers tomorrow.

Weekly Total: 100.2 miles on 12 runs/ 7 days
This week's training was a little more conservative and I'm glad it was.  This was my last week stationed at APG, and between work out-processing and preparing for the movers, things were pretty busy and stressful. 

February 6 - 12 Training

Mon: AM - 10 miles easy with one mile of 100m strides, 100m jog (7:13);  PM - 5 miles easy (7:40)

Tue: AM - 10 miles easy (7:12); PM - 5.1 miles easy (7:56)

Wed: AM - 10 miles with 2x2 miles tempo with 1/2 mile jog.  The goal was to run the first 2 miles tempo at 5:15 pace and then the second at 5:05 pace.  The first two miles actually didn't feel too bad and was able to complete it in 10:26 (5:13, 5:13).  The second 2 miles, however, was very tough.  I came through the mile in 5:03.  I was hurting pretty good and even doubted myself that I could run another mile at 5:05.  So, I decided to take a very short rest before proceeding with the last mile.  Ended up running a 5:07 for the last mile.  PM - 6 miles easy (7:20)

Thu: AM - 8.4 miles easy (7:41).  Yesterday was 66 degrees and sunny, and 12 hours later it's 30 deg and snowy!  PM - 4.7 miles easy (7:38)

Fri: 8 miles easy with 8x20s pick-ups (7:19); big workout tomorrow, so only one run for the day.

Sat: 20.1 miles with first 6 miles at 6:15, 6 miles of 3:00 at 5:30 pace, 2:00 at 6:15 pace, 1 mile jog, 6 miles at 5:45, 1 mile cool-down. (5:59 overall avg).  Tough long run workout.  The first 6 miles moderate (37:09, 6:11 pace) felt nice and comfortable.  After the moderate 6 miles, I rolled right into the fartlek workout, which I programmed into my watch as 7x3:00/2:00.  With the prescribed paces (5:30/6:15), the 7 repeats put me at 6 miles (6.08 to be exact).  The fartlek went really well for the first 5 repeats. It wasn't until the last two repeats that the paces started to feel tough and the legs feeling like bricks.  During the mile jog, I thought to myself "how in the world was I going to run 6 more miles at 5:45 on heavy and tired legs."  It turned out that my legs were able to handle the 6 miles at MP effort.  I ran the 6 miles in 34:05 with the mile splits at 5:38, 5:42, 5:40, 5:41, 5:41, and 5:40. 

Sun: AM - 8 miles easy (7:41); PM - 4 miles easy (8:10)

Weekly Total: 100.3 miles on 12 runs/ 7 days
This was the toughest training week so far of my Boston Marathon training cycle.  The volume is down a little (though, I still hit triple digits), but Saturday's workout made up for it. 

January 30 - February 5 Training

Mon: AM - 8.3 miles easy with 8x20s pickups (7:04); PM - 5 miles very easy (8:19)

Tue: AM - 15 miles including 3 miles tempo at sub 5:30, 1 mile easy, 4x1/2 mile uphill, 2x1/2 mile downhill with jog down/up recovery.  This was a long morning at the office.  Ran the 3 mile tempo in 16:17 (5:24, 5:25, 5:28) with the first 1.75 miles on the track and the remaining 1.25 miles on the road.  The last mile felt tough because of a slight gradual increase in elevation.  After the tempo, I jogged a mile to the golf course, where I ran some hill repeats at tempo effort.  Man, running 1/2 mile uphill repeats is no joke!  Ran 2:42, 2:44, 2:44, and 2:42 for the uphills and then two downhill repeats at 4:50 pace (2:25, 2:25).  PM - 5 mile easy (8:02); a 20-mile training day.

Wed: AM - 10 miles easy (7:06); felt lazy early in the run, smooth for the middle miles, and tired in the end.  PM - 5 miles including APFT 2-mile in 10:30. I had my Army Physical Fitness Test, which to be honest, I wasn't expecting much for the push-ups and sit-ups.  I haven't done much muscular endurance workouts over the last six months, so I would have been happy if I knocked out 80 push-ups/sit-ups.  I exceeded my expectations and cranked out 100 push-ups and 95 sit-ups.  For the 2-mile, I ran at a hard tempo effort finishing in 10:30 (5:20, 5:10).

16 years and keeping the streak alive!

Thu: AM - 8.3 miles easy (7:12); upper body and abs are tight and sore from the APFT. PM - 5.2 miles easy (7:33)

Fri: AM - 10 miles including 12x400 at 70-72 with 200 slow jog.  400 splits were 72, 71, 72, 71, 70, 71, 71, 70, 69, 69, 69, & 70.  I actually ran a 69 for the last rep but stopped my watch a little passed the line.  PM - 5 miles easy (8:25)

Sat: 22 miles long run (6:51); Nothing spectacular about this long run.  I ran a workout yesterday, so the main purpose of this long run was spending time on my feet.  Did two loops of a 10-mile loop that included some flats, uphills and downhills.  The uphill was a long 2 mile climb from 6.5 to 8.5 miles and 16.5 to 18.5.  Running the hill on the 2nd loop was a bit tough, but it was a good simulation of the Newton Hills (in terms of the mile markers). 

Sun: AM - 8 miles easy (7:10); PM - 3.1 miles easy (8:05)

Weekly Total: 110.3 miles on 13 runs/ 7 days.  This was my highest weekly mileage since March 2011.  It's also my 5th 100+ mile week of this Boston Marathon training cycle. 

January 9 - 15 Training

Mon: AM - 10 miles easy with 6x20s pick-ups (6:53); it was freezing (10 deg) and my toes were already frozen about a mile into the run.  PM - 4.6 miles easy (7:14)

Tue: AM - 11.5 miles including fartlek of 10x3:00 on/1:30 off on rolling terrain. Started out at 5:30 flat effort and worked down to about a little faster than 10k effort.  Covered 7.5 miles for the 45min fartlek and averaged 5:25 / 7:34 pace for the on/off segments.  These fartlek on rolling terrain are tough workouts, but it's what will prepare me for the Boston course.  PM - 5.1 miles easy (7:29)

Wed: AM - 8 miles easy (7:56); it was very slippery/icy from rain freezing overnight.  I thought about turning back and running on the treadmill about a mile into the run, but that never happened.  I would have been better off wearing ice skates on this run.  PM - 4 miles easy (7:01)

Thu: AM - 9.4 miles including 16x200m at 32-33 with 200m slow jog; hit all of the 200s in 32 seconds except for the 2nd rep (33).  PM - 6 miles easy (7:19)

Fri: AM - 6.2 miles easy (7:38); PM - 5.1 miles easy (7:39)

Sat: 20 miles long run (6:25); first 4 miles easy, 12 miles steady working from 6:20 to 6:00, last 4 miles easy.  Felt pretty good and smooth on the steady running.  Averaged 6:07 pace for the 12 miles.  

Sun: AM - 7 miles easy (7:27); 5.2 miles easy (7:32)

Weekly Total: 102.4 miles on 13 runs/ 7 days
This was my third straight week at 100+ miles.  I remember years back I'd think that hitting 100 miles in one week was a major milestone.  Now, the triple digit mileage is considered "just" another week of marathon training.  

January 2 - 8 Training

Mon: AM - 8.2 miles easy (7:20); PM - 4.1 miles easy (7:38).  Looking forward to going back to work tomorrow, only because I'll be able to knock out my second run during lunch hour and have the evenings free to play with the kids.

Tue: AM - 10.7 miles including 5x1k at sub 5:05 pace w/ 400m slow jog, 4x200m fast w/ 200m jog.  Workout went really well, probably one of my better interval sessions I've had in a while.  My 1k splits were 3:06, 3:08, 3:06, 3:06 and 3:06.  I was pretty happy to see that all of my splits, with the exception of the 2nd rep, were consistent at 3:06 (4:59 pace). For the 200s, the goal was to close hard and fast while keeping good form.  Again, I surprised myself with the splits and ran all of them in 30s.  PM - 5.1 miles very easy (8:11); Running 8:00+/mile felt really good after this morning's workout. 

Wed: AM - 8.1 miles easy (7:20); PM - 5 miles easy (7:12)

Thu: AM - 9.3 miles including 4x1/4 mile uphill, 4x1/4 mile downhill.  Ran the uphill repeats in 72, 73, 73, 72 and the downhill repeats in 61, 63, 61, and 61.  Got in some really good work, and by the end of the workout I felt like I needed a new set of lungs.  I ran this same workout three weeks ago in 76, 78, 79, 80 for the uphill and 66, 65, 64, 63 for the downhill, so today's workout was a nice improvement.  PM - 4.9 miles easy (7:32)

Fri: AM - 7.5 miles easy (7:41); PM - 5 miles easy (7:21)

Sat: 22.4 miles long run (6:49).  Man, it was freezing (23 deg with a real-feel of 15).  I managed to finish my run before the roads were covered in snow.  This week's long run was nice and easy with the main purpose of spending time on my feet.  Ran the first 13 miles on rolling hills and then the last 9 miles on fairly flat ground. 
 

Sun: AM - 6.6 miles easy (7:23). Today was even colder with a real-feel of 3 degrees!  There was also snow on the ground from yesterday, but luckily the roads were still runnable; PM - 4 miles easy (7:30)

Weekly Total: 101.1 miles on 13 runs/7 days
A good week of training that included some decent variety (speed, hills and endurance).  It was also the coldest week with temperatures well below freezing from Thursday through Sunday.  I really don't mind the freezing temps, as long as the roads are not too icy/snowy to run on. 

March 30 - April 5 Training

Mon: AM – 8.4 miles easy with 6x20s pickups (7:03);  PM – 4.5 miles easy (7:58)

Tue: AM – 14.1 miles including 9 miles progression in 52:06 (5:48).  The goal was to run the progression in 3 mile blocks at 6:10 pace (18:30), 5:50 (17:30), and 5:30 pace (16:30) respectively.  Ran the segments in 18:25, 17:25, and 16:16. The first segment felt easy, the second one felt comfortable and the last segment was tough. Was really thrilled with the workout.  Running 5:25 pace for a 3-mile tempo alone is tough, so to do it at the end of a progression run is a good sign that I'm fit.  PM – 4.1 miles easy (7:24)

Wed: AM – 8.1 miles easy (7:04); felt good and smooth.  I’ve noticed that the legs have been feeling pretty good after a quality workout.  This shows that I'm able to recover from my workouts pretty quickly. Nutrition is probably the most important part of recovery.  PM – 3.9 miles easy (7:25)

Thu: AM – 6 miles easy with 4x20s pickups (7:06); PM – 4.5 miles easy (8:01)

Fri: 12 miles including 3-2-1 mile intervals with 3:00 rest/400m jog.  Goal was 5:30 pace for the 3 miles, 5:10-5:15 pace for the 2 miles and 5:00 for the mile.  Ran the workout on the track so the actual distances were 4800m, 3200m, and 1600m.  I ran 16:10 (5:22, 5:25, 5:23), 11:24 (5:12, 5:12) and 4:56, respectively.  The 3 miles felt good and comfortably hard, the 2 miles was tough, and the last mile hurt.  It was probably the first time breaking 5:00 for a mile in a workout.  

Sat: 20 miles long run (6:38).  Legs felt really good as if I didn’t run a workout yesterday.  First 10 miles were rolling/hilly and the last 10 fairly flat.  Averaged 6:30 pace for the last 10 miles.  

Sun: 7.4 miles (7:09)

Weekly Total: 93.1 miles on 11 runs/7 days

This was probably my best week of training.  Nailing the tough workouts on Tuesday and Friday has boosted my confidence and proves that I'm fit and ready for Boston.  With just two weeks away from raceday, it's time to freshen up the legs and peak to run Boston Strong. 

March 23 - 29 Training

Mon: AM - 8.25 miles easy (7:28); PM - 4.9 miles easy (8:15)

Tue: AM - 16.5 miles including 2x6 miles with 1/2 mile rec jog.  Goal was to run the first 6-mile segment at 5:45-5:50 pace and then speed up on the second one.  I ran 34:32 (5:45 pace) for the first segment and 33:40 (5:37 pace) for the 2nd segment.  This was a tough workout, but I was really happy to nail it.  I ran this same workout about 2 1/2 weeks before CIM and averaged 5:53 and 5:50 pace, respectively.  It's obvious that my fitness is at a much higher level.  PM - 3.5 miles easy (7:43)

Wed: AM - 6.2 miles easy (7:02);  PM - 4.6 miles easy (7:16)

Thu: AM - 11.5 miles with 10 miles moderate in 59:42 (5:58); Ran  a 1/2 mile easy and then went straight into the moderate effort. Started out with the first couple miles at 6:08 and then settled in at 5:53-5:59.  Was really surprised to see the pace drop to sub-6:00 pace compared to previous moderate workouts.  PM - 7.2 miles with 8x:45/2:00 on/off fartlek. It was a double quality workout day.  Ran the fartlek on a rolling course. 

Fri: AM - 3.8 miles easy (7:52); PM - 6.2 miles easy (7:17)

Sat: 20.5 miles long run (6:36). The first 10 miles (67:16) were fairly flat and then the last 10 miles (64:57) quite hilly.  Felt really strong on the hills.  Last 3 miles were mostly downhill to get some quad-pounding.  

Sun: 7.4 miles easy (7:03); Felt like I was jogging. 

Weekly Total: 100.6 miles on 12 runs/7 days

An excellent but tough week of training.  I got in 4 quality sessions with varied-paced workouts (tempo, moderate, fartlek and long run). I have one more week of hard training and then will begin my peaking phase.  

February 23 - March 1 Training

Mon: AM - 9 miles with 6x30s pickups (6:58); PM - 5.1 miles easy (7:57)

Tue: AM - 11.5 miles with 10x3:00 on/1:00 off. It was freezing cold (1 deg) and after one mile I thought about turning back home to hop on the treadmill.  I probably would have if it was just an easy run, but I had a quality session that I needed to get done on rolling hills. Ran the 3:00s at half-marathon effort and progressed down to 10K effort;  PM - 5 miles easy (7:35)

Wed: AM - 11 miles easy (6:52); PM - 5.1 miles easy (7:51)

Thu: AM - 4.5 miles easy (7:44); PM - 5.7 miles easy (7:28)

Fri: AM - 5 miles easy (8:03). Plan was to run a 20x1:00 on/off fartlek, but it snowed so I pushed the workout to later in the day; PM - 9.1 miles with 20x1:00 on/off (6:04 overall avg). Goal was to run the "on" at ~5:15 pace and the "off" at 6:15-6:20 pace.  I ended up averaging 5:12 and 6:20 pace for the on/off, respectively, and 5:43 pace for the 40 minutes.  Tough and good workout.

Sat: 22 miles long run on rolling hills (6:44). Really good long run on somewhat tired legs.  Averaged 6:50 pace for the first 11 miles and 6:38 for the second half.  Didn't take in any fluids or fuel during the run.  

Sun: AM - 8 miles easy (7:18); Legs felt surprisingly good with no soreness/tightness; PM -  2.5 miles easy (8:02).

Weekly Total: 103.6 miles on 13 runs/7 days
Another solid week of training in the freezing cold.  Friday's fartlek was a confidence booster because in the past I've struggled to maintain the moderate recovery pace for similar workouts.  Additionally, I was glad to knock out a really good hilly long run the following day on somewhat tired legs.  It's this kind of work that's going to pay off in Boston.  One more week of hard training and then I'll run my Boston tune-up race at the Rock 'n' Roll DC Half-Marathon on March 14.  

January 12 - 18 Training

Mon: AM - 8.25 miles easy with 6x30s pickups (7:14); PM - 5.1 miles easy (7:52)

Tue: AM - 10.7 miles 4 miles Tempo (22:49, 5:42 pace) and 2x400m (67, 66); Goal was to run the tempo at 5:40-5:45 pace. Mile splits were 5:50, 5:41, 5:41, 5:37.   I ran the 2x400s on a slight downhill.  The intent was to get some quad-pounding and used to running downhill in preparation for Boston's course.   PM - 5 miles easy (7:24)

Wed: AM - 10 miles easy/medium (6:41); Ran easy for the first 5 miles and then at a medium pace (6:15-6:20ish) over the last 5.   PM - 5.1 miles easy (8:02)

Thu: AM - 5 miles easy (7:29);  PM - 6 miles easy (7:14)

Fri: AM - 10.6 miles with 16x60s on/off Fartlek; Plan was to start a little slower than 5K pace and then work my way down.  I ran the first 8 reps around 5:15 pace.  In the last half I felt like I was running close to 5K pace/effort or even slightly faster, but then the actual pace was a little slower.  The legs were probably feeling the effects of a faster day-to-day running (Tue tempo followed by an easy/medium run on Wed).   PM - 4.4 miles easy (7:50)

Sat: 20 miles long run easy/medium (6:37); The first 10 miles were nice and easy at a 6:51 avg pace.  The last 10 miles were on rolling hills at a medium pace/effort starting at 6:30ish pace and working my way down to 6:15-6:10.  Felt really good and was cruising comfortably over the last 10 miles, which I ran in 63:37 (6:21 pace).  

Sun: AM - 6.6 miles easy (7:32);  PM - 4.6 miles easy (7:42)

Weekly Total: 101.3 miles on 13 runs/7 days
It was a good week of training both with volume and intensity.  I did some faster running or quality workouts on back-to-back days, which is a different than what I've done in the past.   I also hit my first 100+ mile week in this Boston marathon training cycle, whereas I only had one week at 100+ miles leading up to CIM.  

December 29 - January 4

Mon: 10.1 miles easy (6:50)

Tue: AM - 6.6 miles easy with 4x30s pick-ups (6:59); PM - 3.6 miles easy (7:49). Wanted to try my wife's new treadmill, so I hopped on it for my 2nd run.  The advantage of owning a treadmill is that I can run when the weather is bad. The disadvantages are that I have no excuses for not logging the miles and that I might get soft and choose to run on the treadmill versus on the roads.  However, I don't see the later happening because I love running outside. 

Precor TRM 425 (iPad not included)

Wed: 11 miles with last 3 miles in 17:31. Plan was to do 10 miles with the last 3 at 5:50-6:00 pace.  I ran 11 (last mile was cool-down) because I didn't want to stop at a major intersection during the 10th mile.  First 7 miles felt very easy and comfortable. For the fast-finish I was hoping to run 6:00 and then slowly pick up the pace to 5:50, but instead I ran the same pace at 5:51, 5;50, and 5:50.  Last mile felt much harder than 5:50 because of 8-12mph headwinds and a slight uphill at the end. 

Thu: AM - 4 miles easy (7:27); PM - 7 miles easy (6:55)

Fri: 8.5 miles easy (6:59)

Sat: 17.3 miles long run (6:58). Plan was to run the first 9 on rolling terrain and then the last 8 on the flat downtown loop.  However, I missed a turn and had to change my route, which ended up being all rolling.  Felt pretty good the entire run.  Was hoping to keep the pace above 7:00, but I ran mostly 6:50ish, which felt very easy.  

Sun: AM - 8.5 miles easy (6:59); PM - 3.8 miles easy (7:49). I was bored so I got on the treadmill and ran an easy 30' while watching the finish of the marathon record in Berlin.

Weekly Total: 80.4 miles on 10 runs/7 days
Good week of volume considering it's only been a month from CIM.  Wed was a good sign that I was able to bounce back to marathon pace fairly easy.  

November 17 - 30 Training

November 17 - 23

Mom: AM – 6 miles easy (7:34)

Tue: 8.2 miles eas with 6x30s pick-ups

Wed: AM – 9.5 miles with 14x60s on/off.  Weather was crap – cold (39 deg) and rainy.  Ran the fartlek on rolling terrain with the on portion at 10K effort and the off portion moderate.  Averaged 5:20 and 6:30 for the on/off portions.  PM – Skipped run. Traveled through a winter storm for the Thanksgiving weekend.  

Thu: 6.4 miles easy (7:06). Lots of snow in Lexington MA, but as expected the roads were cleared.  

Fri: 12 miles with 5 miles moderate at 6:35-6:30 followed by 5 miles at MP 5:50-5:55. The 5 miles moderate (32:30 – 6:30 pace) felt comfortable. The next 5 miles at MP felt controlled, but not as smooth as I’d hoped for.  Splits for the MP portion were 5:47, 5:48, 5:54, 5:49, 5:50 (34:08 – 5:50 pace). 

Sat: 8 miles easy (7:12)

Sun: 15 miles long run (6:54). Ran out (52:30) and back (50:48) on the Minuteman Trail.  Pretty amazing that the trail was cleared of snow.  There were some slick spots from black ice but nothing to worry about.  

Weekly Total: 65.1 miles on 7 runs/7 days

One week down one more to go.  Legs are starting to freshen up from the decrease in volume.  

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November 23 - 30

Mon: AM – 8.3 miles with 4x30s pick-ups (7:00);  PM – 4.2 miles easy (7:05)

Tue: AM – 11.5 miles with 4 mile Tempo (22:34 – 5:38 pace) and 4x400m uphill sprints.  Plan was to run the 4M tempo at 5:35 pace and the 400m uphill sprints at about mile effort.  It was so cold (12deg RealFeel) I considered running the tempo on the treadmill.  However, I manned up and ran the tempo on the track.  The tempo was tougher than I thought it should have felt.  The 1st mile (5:36) was okay, but I didn’t feel smooth.  The next couple miles (5:43, 5:41) were a struggle.  I actually thought about cutting the workout short because I wasn’t hitting my splits.  I toughed out the last mile and ran a 5:33.  The 400m uphill sprints were just brutal.  I thought that I'd feel the wobbly legs on the last 2 reps, but experienced it in all of them.  400m uphill splits were 1:28, 1:34, 1:30, and 1:38.   PM - 4.2 miles easy (7:05)

Wed: AM - 10 miles easy (6:58); PM - 4.3 miles easy (7:11)

Thu: AM - 6.5 miles easy (7:29); PM - 4 miles easy (7:20)

Fri: AM - 16.2 miles with 2x6 miles at 5:50-5:55 pace. First 6-mile segment felt tougher than the 2^nd segment.  Splits were: 35:20 (5:55, 5:52, 5:54, 5:52, 5:53, 5:54) – 5:53 avg pace, and 34:57 (5:50, 5:51, 5:48, 5:49, 5:51, 5:49) – 5:50 avg pace.  PM – 3.5 miles easy (7:23)

Sat: AM – 6.5 miles easy (7:13); PM – 4 miles easy (7:28)

Sun: 20 miles long run (6:48). Ran comfortably to get in the distance.  The first 13 miles were on rolling and the last 7 fairly flat.  Felt like I was jogging in the late miles.  

Weekly Total: 103.2 miles on 13 runs/7 days.  

It was my last tough week of training for CIM.  It was also the first week of 100+ miles during this training cycle.  I think the last time I logged 100+ miles in one week was about a year ago. 

October 27 - November 02 Training

Mon: AM - 8.3 miles with 6x30sec pick-ups (7:09); PM - 4.2 miles easy (7:32)

Tue: AM - 10 miles progression run (6:30). Started out at normal easy pace then worked my way down to 6:00ish pace around 7 miles and then hung there for the last few miles. Splits: 7:28, 7:03, 6:51, 6:48, 6:35, 6:16, 6:09, 5:59, 5:56, 5:55.  .4 miles easy cool-down;  PM -  5.3 miles easy (7:18). Ran at 4300+ ft in Alamogordo, NM where I'll be for the next 5 days.  

Wed: AM - 8 miles easy (7:18); PM - 4 miles easy (7:28)

Thu: 8.7 miles with 10x200m (.12M) w/ 200m rec. Averaged about 34-35 for the 200s.  Didn't worry too much about hitting the times but rather focused more on running fast but controlled.  PM - 4.2 miles easy (7:27)

Fri: 9 miles easy (7:17)

Sat: 18.1 miles long run including 5x2 miles with 3:00 rec jog. Plan was to start around 6:10 pace and then progress a little faster on the last 2-3 reps if I was feeling good.  Splits were: 12:10 (6:04, 6:06), 12:08 (6:03, 6:05), 12:05 (6:04, 6:01), 12:01 (6:01, 6:00), 11:54 (5:58, 5:56).   Happy with the workout considering it was at 4300 ft elevation. 

Sun: AM - 5.5 miles easy (7:22). Last run in Alamogordo, NM; PM 4.4 miles easy (7:17)

Weekly Total: 90.2 miles on 12 runs/7 days
Good week of higher volume intensity.  This was the 5th and final week at moderate altitude training.  I averaged just under 93 miles/week while in El Paso & Alamogordo, NM.  Pretty darn good because I was worried at first that I won't be able to train as much while away for work.  

Sacramento Mountains in Alamogordo, NM.

October 20-26 Training

Mon: AM - 6.8 miles with 6x30s pick-ups (7:12); PM - 4.2 miles easy (7:25)

Tue: AM - 14 miles with 10mile (61:15) MP workout. Goal was to start out at 6:15 pace and work my way down to 6:00.  This was my first marathon specific workout in this training cycle and I wasn't sure how it'll feel at altitude.  Workout turned out great. Splits were 6:14, 6:14, 6:12, 6:12, 6:08, 6:07, 6:04, 6:04, 6:01, 5:59. PM - 3.5 miles easy (7:28)

Wed: AM - 10 miles easy (6:59); PM - 4.2 miles (7:20)

Thu: 8.3 miles easy (7:07)

Fri: 8.5 miles including 3x1mile with 3:00 rec. Plan was to run the mile repeats alternating between 75 and 80 second laps.  Didn't have access to a track so I ran the workout on a 1/4 mile loop on the roads.  It was tough to feel the switching of gears because it all felt fast.  Splits were: 5:04 (73, 77, 74, 80), 5:06 (74, 78, 75, 79), and 5:06 (75, 80, 73, 78). Very pleased with this workout at altitude.  PM - 4.2 miles easy (7:25)

Sat: 21 miles long run (6:53). First 6 miles were nice and easy around 7:00ish and then 6:45-6:50ish for the remaining 15 miles.  Glycogen-depleting long run. Ran the entire 21 miles without taking in any fuel or fluids.  I also didn't stop at all during the run, even at intersections (could only be acheived when running at 3:30am).   

Sun: AM - 5 miles easy (7:24); PM - 4.2 miles easy (7:16)

Weekly Total: 94 miles on 12 runs/7 days.

It was the first week of incorporating marathon-specific workouts in preparation for CIM.  I actually enjoy marathon-specific workouts because it not only gives me confidence, but it also gives me a good idea of where I'm at in my marathon fitness.  So far, the fitness is looking good and I expect good things to happen in 6 weeks.  

October 13 - 19 Training

Mon: AM - 8.3 miles easy with 6x30s pickups (6:56).  PM - 4.2 miles easy (7:21)

Tue: AM -  10.1 miles moderate (6:35).  PM - 4.2 miles easy (7:20)

Wed: AM - 9.2 miles easy (7:08); PM - 2.5 miles easy (8:05). short run; got hungry and felt a lack of energy.

Thu: AM - 11.6 miles with 6x1mile Tempo. Goal was to start at 5:35 and slowly work down to 5:30. Splits: 5:32, 5:34, 5:31, 5:28, 5:23, 5:23.  Felt much better hitting the pace compared to last week's 2x3M tempos. Getting adjusted to the altitude;  PM - 4.1 miles easy (7:33)

Fri: 8.1 miles easy (7:13)

Sat: 20.2 miles long run (6:48). Workout was 16 miles at normal long run pace and then the last 4 miles at 6:20-6:00 pace.  Ran in the very early morning hours (3:45am) because I had to be at work by 7:00.  The first 10 were nice and easy in 70min and the next 6 miles at 6:45ish pace.  When I got to the last 4 miles, it was harder than I thought to hit 6:20-6:00 pace. Last 4 miles were 6:24, 5:55, 6:22, 6:43.  Thought that my GPS was messed, but later realized that I was crashing as my shoulders and arms started to tighten up.  

Sun: AM - 5.5 miles easy (7:30); PM - 5 miles easy (7:28)

Weekly Total: 93.1 miles on 12 runs/ 7 days
Another 90+ mile week while working long hours at Fort Bliss.  I've been thinking a lot lately on which marathon I should run.  My initial plan was to run Philly Marathon, but I wasn't sure if I'll be able to put in the marathon training while I was away for work.  Instead, I've decided to run California International Marathon (CIM) on Dec 7.  It will actually give me a few more weeks of marathon specific training, which I'll start this week.    

September 29 - October 12 Training

October 6 - 12

Mon: AM - 8.1 miles easy with 6x30s pick-ups (7:17); PM - 4.3 miles easy (7:22)

Tue: AM - 10.4 miles with 10x2:00 on/1:30 off fartlek. Plan was to run at 5K effort.  I don't think I got down to 5K effort till the last 2 reps. Legs took a while to get going, probably still waking up (4:45am run); PM - 4.2 miles easy (7:24)

Wed: AM - 10.2 miles easy (7:04); PM - 4 miles easy (7:24)

Thu: AM - 7 miles easy (7:14); PM - 3.3 miles easy (7:32)

Fri: 10.5 miles including 2x3M Tempo (17:34, 17:04). Tempo felt tougher than the times reflect, most likely because of the altitude and the body still waking up (4:30am run). Splits were 17:34 (5:53, 5:53, 5:47) and 17:04 (5:44, 5:43, 5:37).  According to an online running calculator, the altitude effect at 3950 ft elevation is ~6 seconds slower per mile. Regardless of pace, I think I put in the right effort.

Sat: 20.1 miles long run (6:54). No pushing the pace in this long run. Ran the first 10 miles nice and easy in 71min and then hanging around 6:40-6:45ish for the 2nd half of the run. 

Sun: AM - 8.2 miles easy (7:07); PM - 3 miles easy. Only the morning workout was scheduled for the day. I didn't want to hang out indoors so I decided to go to Franklin Mountain State Park.  Ran/hiked a half-mile on the Ron Coleman Trail to Smugglers Pass (5500 ft). When I got back down I continued on for a mile out and back on McKelligon Canyon Rd. 

Weekly Total: 93.4 miles on 12 runs/7 days.
Another good week of training at altitude.  Some statistics: I've averaged 90.7 miles/week over the last 7 weeks with 6 of the weeks over 90 miles.  My monthly average from July - September was 359 miles/month or 82.9 miles/week.  I'm certainly getting in the base and volume I wanted to for the marathon.  

Some photos from my run at Franklin Mountain.

Ron Coleman Trail

Franklin Mountains

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September 29 - October 5

Mon: AM - 10 miles easy (6:55); PM - 3.5 miles easy (7:15). First run in El Paso at 3950 ft elevation.

Tue: AM - 10.3 miles with 12x1:00 on/off fartlek. Ran at 5k-10k effort.; PM - 4.3 miles easy (7:12)

Wed: AM - 8.1 miles easy (7:05); PM - 4.3 miles easy (7:16)

Thu: AM - 11.2 miles including 10x3:00 at HM-10K effort with 90s rec. I can feel the effects of altitude. First 5 reps was at 5:43-5:48ish and then got down to 5:25ish pace for the last couple reps.; PM - 4.3 miles easy (7:16)

Fri: AM - 8.3 miles easy (7:05); PM - 3.1 miles easy (7:32)

Sat: 18 miles long run (7:00). Started my long run at 4:35am, which is going to be the norm since I have to be at work early.  

Sun: 8.4 miles easy (7:14)

Weekly Total: 93.9 miles on 12 runs/7 days
Good week of volume at moderate altitude (3950 ft).  This is the 1st of 5 weeks in El Paso for work.  If I can continue putting in this volume for the remaining weeks I'm in El Paso, then I'll be a very happy man.  

August Training

August 25 - 31

Mon: AM - 6.5 miles easy (6:58); PM - 4.5. miles easy (7:12)

Tues: AM - 8.3 miles with 6x30s pick-ups (7:08); PM - 4.5 miles easy (7:16)

Wed: AM - 11.2 miles with 10x2:00 on/off; Started off at a little slower than 5K pace and then pushed it in the last 3-4 reps;  PM - 5 miles easy (7:32)

Thu: AM - 10.2 miles easy (6:59); PM - 4.5 miles easy (7:27)

Fri: 8.3 miles easy (7:13)

Sat: 18.1 miles long run with 12 miles at 6:40 progressing to sub-6:30. (6:38)

Sun: AM - 6.1 miles easy (7:05); PM - 4.2 miles easy (7:27)

Weekly Total: 91.2 miles on 12 runs/7 days

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August 18 - 24

Mon: AM - 8.6 miles with 8x45s hills (7:34); PM -  3.1 miles easy (7:31)

Tue: AM - 6.4 miles easy (7:27); PM - 4.6 miles easy (7:20)

Wed: AM - 10.7 miles including 10K in 35:07 - 5:40 pace; Ran the Army Performance Triad 10K on-post as a tempo run keeping the pace between 5:35-5:45;  PM - 3 miles easy (8:03)

Thu: 8 miles easy (7:12)

Fri: 7.3 miles easy (6:59); PM - 4.4 miles easy (7:23)

Sat: DNR. Was out early in the morning and didn't get back till 8pm. By then I was tired and hungry, so I decided to just skip the run. 

Sun: Philadelphia OUCH 15K Race - 52:55, 5:41 pace. Was running all alone by mile 2. There was no reason to push too hard running alone, so I just tried to maintain a 5:40ish pace.  I practically ran the same pace as the tempo run 4 days earlier, but twice as long, and it felt more comfortable; 4.7 miles warm-up/cool-down

Weekly Total: 70.1 miles on 10 runs/6 days

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August 11 - 17

Mon: AM - 7 miles easy with 6x30s pick-ups; PM - 4 miles easy (7:37)

Tue: AM - 8.6 miles with .15 fast / .35 easy; Ran the .15 at low-5:00 pace and sometimes under 5:00. Feel like I'm getting some leg speed back.  PM - 4 miles easy (7:36)

Wed: 10 miles easy (7:12)

Thu: AM - 12.2 miles including 10M progression run in 63:02 - 6:18 pace; Slowly progressed from 6:30 to 6:10 pace.  PM - 4 miles easy (7:13)

Fri: AM - 6.5 miles easy (7:15); PM - 3.5 miles easy (7:34)

Sat: 19.1 miles long run (6:36). Got out quickly immediately hitting sub-7:00 on the dreaded Bulle Rock hill.  Cruised along at 6:30ish pace for the last 11 miles.  

Sun: 8.2 miles easy (7:14)

Weekly Total: 87.2 miles on 11 runs/7 days

Another good week. Happy with Thu's progression run and the long run.  

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August 4 - 10

Mon: AM - 6 miles easy (7:28); PM - 4.1 miles easy (7:22)

Tue: AM - 7.5 miles with 6x30s pick-ups (7:09); PM - 4.6 miles easy (7:33)

Wed: AM - 9.5 miles with 16x1:00 on/off; ran the 1min at about 5:30ish pace; PM - 4.3 miles easy (7:22)

Thu: 8.6 miles easy (7:24)

Fri: AM - 10.6 miles progression run; goal was 3-mile sections at 7:00, 6:30, and sub-6:00. Ran 20:56, 19:16, and 17:42.  PM - 4.5 miles easy (7:16)

Sat: 10 miles easy (6:58)

Sun: 18 miles long run (6:45)

Weekly Total: 87.7 miles on 11 runs/7 days

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July 28 -  August 3

Mon: 8.1 miles easy (7:30)

Tue: AM - 4.25 miles easy (7:08); PM - 6.7 miles with 6x30s pick-ups (7:04)

Wed: AM - 11 miles easy/moderate (6:48); PM - 4.2 miles easy (7:30)

Thu: AM - 8.6 miles easy (7:17); PM - 2.1 miles easy (7:55) ran to the gym and back for a core workout. 

Fri: AM - 9.4 miles with 3:00/1:30 fartlek; started at about marathon effort and worked my way down to about 10k effort.; PM - 4 miles easy (7:25)

Sat: 10 miles easy (7:04)

Sun:  17.2 miles long run (6:41); ran same route as last week's long run and added on a mile.  Felt much better on the hills.

Weekly Total: 85.5 miles on 11 runs/7 days