Tuesday, August 10, 2010
May latest column for RunMichigan!
This link will take you there. I apologize for all the spelling errors in it.
Since things are starting to come around, I figured I would just post my log for the week!
Fall Marathon Training
Week of 8/2-8/8
Monday:
AM: 3-2-1 @ Goal MP, from the Boat Launch.
3 miles: 15:03
1 mile jog: 6:40
2 miles: 9:57
1 mile jog: 6:20
1 mile: 5:02
Felt pretty smooth, except it was very warm and humid. With Mike and Steven. Total: 14 miles
PM: 28:00 easy from the Lake Orion Store. Hot. 4 miles
Tuesday:
AM: Twinkler Loop Easy. 1:10:00 for 11 miles
PM: Bloomer Park: 39:00 for 6 miles
Wednesday:
AM: Gallagher Loop. 1:15:38 for 12 miles.
PM: Easy in Bloomer. Watched the bikers on the velodrome for a few minutes. 33:00 for 5 miles.
Thursday:
AM: Big Thursday. Long from Keith’s house. Trying to run the long runs with a more significant effort. Splits from Garmin were: 5:46, 5:30, 5:23, 5:16, 5:23, 5:26, 5:20, 5:22, 5:25, 5:17, 5:17, 5:21, 5:34 (up Snell), 5:17, 5:19, 5:24. Felt pretty smooth. 1:26:30 for 16 miles.
PM: Shakeout run. 27:00 for 4 miles.
Friday:
AM: Shepherd loop with Bears option. 1:17:00 for 12.1 miles.
PM: Easy after work. 33:00 for 5 miles
Saturday:
AM: The Saturday Dutton Loop. Wore the Garmin, most splits between 5:45-6:05. 1:21:00 for 13 miles
PM: Easy on the Clinton River Trail. 33:15 for 5 miles.
Sunday:
AM: 4x1600 @ 10 seconds faster than MP. 800 jog recovery. Nothing crazy, but a little leg turnover.
1600: 4:52
800 jog: 3:05
1600: 4:52
800 jog: 3:10
1600: 4:52
800 jog: 3:22
1600: 4:52
800 jog: 3:25
With warm up and cool down: 16 miles
PM: Shakeout in Bloomer. 27:00 for 4 miles
Weekly Total: 127 miles. A very good week. All mileage was solid. A very good steady state run. Starting some good workouts.
Fall Marathon Training
Week of 8/2-8/8
Monday:
AM: 3-2-1 @ Goal MP, from the Boat Launch.
3 miles: 15:03
1 mile jog: 6:40
2 miles: 9:57
1 mile jog: 6:20
1 mile: 5:02
Felt pretty smooth, except it was very warm and humid. With Mike and Steven. Total: 14 miles
PM: 28:00 easy from the Lake Orion Store. Hot. 4 miles
Tuesday:
AM: Twinkler Loop Easy. 1:10:00 for 11 miles
PM: Bloomer Park: 39:00 for 6 miles
Wednesday:
AM: Gallagher Loop. 1:15:38 for 12 miles.
PM: Easy in Bloomer. Watched the bikers on the velodrome for a few minutes. 33:00 for 5 miles.
Thursday:
AM: Big Thursday. Long from Keith’s house. Trying to run the long runs with a more significant effort. Splits from Garmin were: 5:46, 5:30, 5:23, 5:16, 5:23, 5:26, 5:20, 5:22, 5:25, 5:17, 5:17, 5:21, 5:34 (up Snell), 5:17, 5:19, 5:24. Felt pretty smooth. 1:26:30 for 16 miles.
PM: Shakeout run. 27:00 for 4 miles.
Friday:
AM: Shepherd loop with Bears option. 1:17:00 for 12.1 miles.
PM: Easy after work. 33:00 for 5 miles
Saturday:
AM: The Saturday Dutton Loop. Wore the Garmin, most splits between 5:45-6:05. 1:21:00 for 13 miles
PM: Easy on the Clinton River Trail. 33:15 for 5 miles.
Sunday:
AM: 4x1600 @ 10 seconds faster than MP. 800 jog recovery. Nothing crazy, but a little leg turnover.
1600: 4:52
800 jog: 3:05
1600: 4:52
800 jog: 3:10
1600: 4:52
800 jog: 3:22
1600: 4:52
800 jog: 3:25
With warm up and cool down: 16 miles
PM: Shakeout in Bloomer. 27:00 for 4 miles
Weekly Total: 127 miles. A very good week. All mileage was solid. A very good steady state run. Starting some good workouts.
Sunday, August 1, 2010
Chicago Marathon Training Week #4
Chicago Marathon Training: Week #4
7/26-8/1
Training started to get more serious this week. This week included another steady diet of 12 in the morning and 5 in the afternoon. I did start wearing my Garmin to get a good idea of paces. Most of the mileage was right around 6 minute pace after we got going. Friday was the first workout of the segment, a 12 mile cut down. We started at 6:00 and worked down to 5:10 for the last miles. Actual splits were 5:47, 5:58, 5:49, 5:50, 5:39, 5:36, 5:23, 5:27, 5:18, 5:10, 5:03, 5:03 (1:06:08 for 12). Total mileage for the week was 118 miles. Hopefully, there will be a video of the workout, soon. It feels good to be running the higher mileage again and getting into the workouts again! Very excited for the possibilities this fall.
On a side note, there was an end of an era this week as Sell moved back home to Pennsylvania. It’s funny how much things can change in two years. We all wish him well as he moves on to the next chapter of his life.
7/26-8/1
Training started to get more serious this week. This week included another steady diet of 12 in the morning and 5 in the afternoon. I did start wearing my Garmin to get a good idea of paces. Most of the mileage was right around 6 minute pace after we got going. Friday was the first workout of the segment, a 12 mile cut down. We started at 6:00 and worked down to 5:10 for the last miles. Actual splits were 5:47, 5:58, 5:49, 5:50, 5:39, 5:36, 5:23, 5:27, 5:18, 5:10, 5:03, 5:03 (1:06:08 for 12). Total mileage for the week was 118 miles. Hopefully, there will be a video of the workout, soon. It feels good to be running the higher mileage again and getting into the workouts again! Very excited for the possibilities this fall.
On a side note, there was an end of an era this week as Sell moved back home to Pennsylvania. It’s funny how much things can change in two years. We all wish him well as he moves on to the next chapter of his life.
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