Sunday, February 24, 2013

Running Log for Week of 2/18/13

Monday: 14 miles in 1:33+ easy with core workout. First day under the guidance of Jon Wilson, local elite runner, mcmillanrunning.com coach and friend. He's helping to maximize my training effectivenss, and his oversight will help keep me honest.

Tuesday: 14 miles in 1:32+ easy with 8 hill sprints near the end in Biddo. Quads definitely felt the fatigue of those hills but it theoretically shouldn't carry over into tomorrow's workout. Also drew up a new nutrition plan based on Matt Fitzgerald's new book, The New Rules of Marathon and Half-Marathon Nutrition. Good things going on.

Wednesday: 4 mi warmup and then an 8 mile steady state out and back to Camp Ellis and Ocean Park: 5:25, 5:26, 5:23, 5:21, 5:22, 5:19, 5:19, 5:20 (42:55 for 8 mi, 5:22/mi avg.) Flat and a little windy... the last mile I had to fight a 15mph headwind and I worked a little too hard to keep the current pace, thus sending my bowels into a tailspin. The 4 mile cooldown was a deathmarch interrupted by a bathroom stop. Still, good workout and very steady and controlled through 7+. Glad I gutted it out since I wasn't feeling 100% all day.

Thursday: Drove 12+ hours to see my daughter and return home so I could only squeeze in 6 easy miles in Bangor at 10pm.

Friday: 17 miles 1:53 to Simpson Rd and back with 5 hard strides near the end. Not too bad.

Saturday: 12 easy miles in Portland/SoPo with Kirby and Jorma.

Sunday: 21 miles in 2:32 with 8x1 min on/off at tempo pace, all on the dreadmill. Dear lord what a long run.

Total: 100 miles on only 7 runs (a first), one hard workout, one easy workout, hill sprints and strides, one core workout. Good week. Can do better next week.

3 comments:

  1. Your training logs a) fill me with a sense of dread and b) make my piddly 30ish miles a week seem a lot more attainable. Thanks Rob; keep up the hard work!

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    1. Thanks Andrew. 30 miles a week is where I started back in 2007... if you're a knucklehead like me you'll be logging more miles than you want to think about! Good luck!

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  2. Hey Rob,
    I just want to say that I never thought I would be able to run, but, after seeing your log I was inspired to try. Today I completed my first run (1.4 miles in about 16 minutes). It was super hard, but I just kept thinking of you and muscled my way through it. I only had to stop and walk once during the whole thing. You're amazing, I couldn't imagine doing what you do. Thanks for the inspiration and keep making us proud!

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