94miles
(2012 Mileage: 997)
M: AM-6miles/ PM-6miles
T: 15miles on forest roads
W: 11miles with "Aussie Quarters"
Fartlek: 8x200float/400hard
Splits: (43) 74 (47) 75 (47) 74 (48) 74 (48) 74 (48) 73 (48) 75 (49) 75
Total Fartlek Time: (16:18/5:26avg)
T: 15miles on forest hilly trails
F: 13miles with hilly finish
S: 10miles with 4x200+ 2mile Tempo(10:10)+ 4x200
S: 18miles (6:32pace) with Brian Floyd and Bubby Dent
Recap: Another good solid base building week! Turned the legs over a little faster Wed and Sat. The past 2-3 years of marathon geared training has zapped a lot of my turnover and especially my short tempo pace which really is limiting my ultimate goal at the marathon distance. So it feels good to slowly start working those faster paces back into my training while still keeping the aerobic mileage fairly high. Next week is a recovery week so I plan to drop the mileage back to around the 70 mile range. I would love to stick to the routine of 2 up weeks (90-100) and then one drop week (70s).
Most importantly this week, I'm one week closer to being a FATHER! We can't wait...the waiting game is tough right now! I just pray for a safe delivery and healthy baby when the day comes here soon!
Old Race Articles/Links
Sunday, March 25, 2012
Sunday, March 18, 2012
Training Log: 3/12-18 2012
92miles
(2012 Mileage: 903)
M: 9miles with 8x100 strides/ 6miles
T: 13mile Hill Run
W: 10miles with 5x30 strides
T: 15miles
F: 10miles with 4mile tempo (21:21/5:20avg)
Tempo Splits: 5:18-5:20-5:23-5:19
S: 13miles with Dave McCollam
S: 16miles (6:24pace) with Brian Floyd in the rain
Recap: Happy that the mileage is slowly getting higher. The 90-100 miles a week range seems to work the best for me. The focus is basically on longer single runs for my mileage, I did double on Monday but only plan to do 1-2 double days a week for most of the base phase. A lot of top coaches talk about the different adaptations that start to happen when you run for longer then 80minutes for a single run, with those adaptations in mind I focus on at least 3-4 runs each week going over 80minutes. Fridays run was about getting back into tempo running range, I had a solid start back. It was my first true tempo paced workout since before MB Marathon. If I can drive my short tempo pace back down to 5:05 range then I know I will be able to race the 5K distance under 4:50 per mile pace (the pace needed to break 15minute in the 5K). Sunday long run with Floyd was solid effort in the constant rain, after hitting hilly Sunday runs the past 2 weeks the flat loop felt nice and we went a bit quicker.
If all goes well next week the plan will be to continue to get in roughly 90-100 miles with 3-4 longer distance easy runs, 1 harder tempo workout, and add back in some fartlek track work (Aussie Quarters).
(2012 Mileage: 903)
M: 9miles with 8x100 strides/ 6miles
T: 13mile Hill Run
W: 10miles with 5x30 strides
T: 15miles
F: 10miles with 4mile tempo (21:21/5:20avg)
Tempo Splits: 5:18-5:20-5:23-5:19
S: 13miles with Dave McCollam
S: 16miles (6:24pace) with Brian Floyd in the rain
Recap: Happy that the mileage is slowly getting higher. The 90-100 miles a week range seems to work the best for me. The focus is basically on longer single runs for my mileage, I did double on Monday but only plan to do 1-2 double days a week for most of the base phase. A lot of top coaches talk about the different adaptations that start to happen when you run for longer then 80minutes for a single run, with those adaptations in mind I focus on at least 3-4 runs each week going over 80minutes. Fridays run was about getting back into tempo running range, I had a solid start back. It was my first true tempo paced workout since before MB Marathon. If I can drive my short tempo pace back down to 5:05 range then I know I will be able to race the 5K distance under 4:50 per mile pace (the pace needed to break 15minute in the 5K). Sunday long run with Floyd was solid effort in the constant rain, after hitting hilly Sunday runs the past 2 weeks the flat loop felt nice and we went a bit quicker.
If all goes well next week the plan will be to continue to get in roughly 90-100 miles with 3-4 longer distance easy runs, 1 harder tempo workout, and add back in some fartlek track work (Aussie Quarters).
Sunday, March 11, 2012
Training Log: 3/5-3/11 2012
82miles
(2012 Mileage: 811 )
M: 8miles
T: 13miles hill run in Kanawha State Forest
W: 10miles with 1mile tempo into Leg Speed (10x30secs fast)
T: 13miles in the forest
F: 10miles + strides
S: 11miles with Arts in Action 5K--1st Place--16:22
S: 17miles hilly with Brian Floyd
Recap: Really enjoyed a fun weekend 5K that friend and former college teammate Craig Swisher put on in Hurricane, WV at Valley Park. The course was bit tougher (estimate of 30-40seconds slower then most area courses) then my legs could handle right now but to be coming off a marathon only 3 weeks ago and this being my first true hard effort since, I was happy with how the legs responded. Plus it is never a bad morning when your prize is free shoes. It's time to really hit the base building the next 2 months and then hopefully lots of fun spring/summer racing in May/June will follow.
Spring/Summer 5K goal #1 = sub 15!
Arts in Action 5K Results
Pictures
(2012 Mileage: 811 )
M: 8miles
T: 13miles hill run in Kanawha State Forest
W: 10miles with 1mile tempo into Leg Speed (10x30secs fast)
T: 13miles in the forest
F: 10miles + strides
S: 11miles with Arts in Action 5K--1st Place--16:22
S: 17miles hilly with Brian Floyd
Recap: Really enjoyed a fun weekend 5K that friend and former college teammate Craig Swisher put on in Hurricane, WV at Valley Park. The course was bit tougher (estimate of 30-40seconds slower then most area courses) then my legs could handle right now but to be coming off a marathon only 3 weeks ago and this being my first true hard effort since, I was happy with how the legs responded. Plus it is never a bad morning when your prize is free shoes. It's time to really hit the base building the next 2 months and then hopefully lots of fun spring/summer racing in May/June will follow.
Spring/Summer 5K goal #1 = sub 15!
Arts in Action 5K Results
Pictures
Sunday, March 4, 2012
Training Log: 2/20-2/26 & 2/27-3/4 2012
2/20-2/26
41miles
(2012 Mileage: 654)
M: 2miles
T: 4miles
W: 4miles
T: 5miles
F: 5miles
S: 5miles
S: 16miles on KSF Hilly Trails
2/27-3/4
75 miles
(2012 Mileage: 729)
M: 8miles
T: 8miles
W: 8miles
T: 12miles (hilly forest trails)
F: 10miles with roughly 2.5miles at controlled tempo
S: 13miles hilly + strides
S: 16miles with Brian Floyd
41miles
(2012 Mileage: 654)
M: 2miles
T: 4miles
W: 4miles
T: 5miles
F: 5miles
S: 5miles
S: 16miles on KSF Hilly Trails
2/27-3/4
75 miles
(2012 Mileage: 729)
M: 8miles
T: 8miles
W: 8miles
T: 12miles (hilly forest trails)
F: 10miles with roughly 2.5miles at controlled tempo
S: 13miles hilly + strides
S: 16miles with Brian Floyd
Recap: The past two weeks had one focus--RECOVERY! To be only 2 weeks post marathon, I'm feeling pretty recovered and ready to start easing back towards normal training! I've bounced back much quicker then I figured I would. The next eight weeks will mostly be base (Lydiard principles). If all goes well I should be back to 90-100 mile weeks within the next few weeks. Starting with next weeks training log recap I'm going to start going into a little more detail on the daily training.
(Start of 2010 Joker 4miler...most likely the next race on the 2012 schedule)
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