Sunday, January 27, 2013

January 21-27: 109 Miles

This week was lots of volume, pure endurance training.  All about getting time on my feet.  Totaled 109 miles, plus a pool running workout.  I am building a good base.  Training in the cold + lots of miles toughened me up this week.  Feels good to be running a lot again.  I am aiming for another 100 this week, with some faster paced runs.  I probably won't go much higher than 110 throughout this winter/spring.  It's just all about consistency and getting enough mileage while gradually working into more demanding workouts and then bringing the mileage down as I get towards racing season.  For now, I continue to toughen up my body and mind.

Monday: AM: 10 mile progression 68:00 (Edwards Ferry/Whites Ferry Loop)/
PM: 5.5 mile progression @ Pennyfield Lock

Tuesday: AM: 14.5 mile hilly run in Boyds

Wednesday: AM: Pool Running 45 minutes/
PM: 3.5 mile run, then fartlek intervals on track: 2x200m(39, 35) w/ 200 jog, 2x400m(73, 69) w/ 400 jog, 2x800m(2:32, 2:30) w/ 400 jog,  2x1200m(3:56, 3:48) w/ 400 jog, + 4.5 mile run, Total 13 miles

Thursday: AM: 17.5 miles (Sycamore to Whites Ferry Loop in snow)

Friday: AM: 8 miles on roads/
PM: 6 miles @ Riley's Lock in snow

Saturday: AM: 16 Mile progression 1:45:00 @ Riley's Lock in snow/
PM: 4.5 miles on roads

Sunday: AM: 14 Miles @ Capital Crescent Trail (Bethesda to Georgetown out-and-back)


Sunday, January 20, 2013

1/14-1/20: 91 Miles/Week(again)

Hit another solid week that came out to the exact mileage as last week.  Runs are continuing to progress and did some 800s on wednesday, which was a start to more specific goal pace.  Nothing crazy yet though-just getting stronger.  Looking foward to another solid week with improved workouts.  It feels good to have not raced in the past 2 months, and just train right now.

Mon: AM: Pool Running 45 minutes
PM: 10 miles 67:00(Edwards Ferry/Whites Ferrry Loop)

Tues: AM: 11.5 miles(hilly run on roads in Boyds)
PM: 6 miles(Treadmill)

Wed: PM: Track: 2.5 mile warm up,
8x800m: 2:35, 2:30, 2:28, 2:28, 2:30, 2:29, 2:30, 2:30, 2 mile cool down

Thurs: AM: 11 miles(towpath)

Fri: AM: 17.5 miles(Sycamore-Whites Ferry Loop), 6:30-6:40 pace

Sat: AM: 7.5 miles(road)
PM: 4 miles(road)

Sun: AM: 15 Miles(towpath)
PM: Strength Training


Sunday, January 13, 2013

1/7-1/13: 91 Miles/Week

Last week I missed 2 days because of an awful stomach virus.  I'm not sure if it was food poisoning or just remnants of the flu I had last month.  Either way, it sucked, and I lost weight in the process and got weakened.  Nevertheless, I still managed 66 miles in 5 days, and am certainly getting my mileage up again.  It has also taken me a little while to get my pace back, and I've been doing plenty of slow 7:30 pace runs.  However, this week I got back into 6:00-7:00 pace on more runs, and am feeling better and stronger again.  I also totaled 91 for the week, which I'm happy about-my highest mileage since this past fall.  On Saturday I did Jake Klim's 17.5 mile loop: starting at Sycamore Landing Road in Poolesville, heading North on the towpath to White's Ferry, and looping back to Edward's Ferry and back to Sycamore on the towpath.  It's a really nice loop all on soft surface.  I also got in some hill repeats this week which I think got things going again.  I have done a few track workouts(10x200m and 8x400m), but nothing that says I am ready to race yet.  Thus, I am not racing the MD Indoor Meet next weekend.  I am not ready to compete yet and I'd rather concentrate on the Shamrock Half in March as my 2013 opener.


Mon: AM: 8.5 miles easy/
PM: warm up, Hill Repeats: 5 x 90 second hill, cool down, total 6.5 miles

Tues: AM: Pool Run 45 minutes/
PM: 8 miles easy

Wed: AM: 5 miles easy/
PM: Track: warm up, 10 x 200m, cool down, 6 miles total

Thurs: AM: Med-Long Run 15 miles 1:44:00

Fri: PM: 11.5 miles easy

Sat: AM: Long Run 17.5 Miles 1:57:00

Sun: AM: 12 miles easy

TOTAL: 91 Miles