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.
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.
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!
ReplyDeleteThanks 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!
DeleteHey Rob,
ReplyDeleteI 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!