OBJECTIVE
14 mi.
(first 7 mi.@ 7:38-8:29 then gradually increase pace every mile; last mile @ 6:52)

ACHIEVED
14.01 mi.@ 7:45
last 7 mi. 7:48 7:33 7:23 7:12 7:04 6:55 6:49

6:15 AM 35° 63% 4 mph

Wicked northwest wind this morning. Seemed I was running NW the entire time on this out-&-back. :-) Ran the last 7 as a progression. Wanted the last mile to be half marathon pace (6:52). Happy with how I closed this one out.




Other then yesterday's missed recovery run (2-6 mi.), this has been a really good running week for me. I cranked my training paces faster after last Saturday's 5K PR. I wasn't sure what to expect but I hit every workout. I feel like I'm getting stronger. Just need to stay focused.

I've also been doing Matt Fitzgerald's resistance workouts on my recovery days. I think this is helping me. My legs felt "different" during Thursday's tempo run and I really don't have anything to attribute it to other than the resistance workouts.

PRE RUN
weight=166.5
water, oatmeal w/brown sugar & 1% milk

POST RUN
SlimFast
Later, water, multivitamin & Kashi GoLean cereal w/1% milk

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace

ACHIEVED
dynamic stretch
1.54 mi. WU
4 mi. tempo @ 6:32 (6:35 6:29 6:38 6:29)
1.70 mi CD

total time = 55:03
total distance = 7.27

5:33 AM 57° 94% 4 mph

Nothing like a tempo run to get your attention. These are always a challenge for me to execute properly. Pleased that this one came together ... not without significant effort though.

PRE RUN
weight=167.5
water

POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk

OBJECTIVE
6 mi.@ 8:30-9:40

ACHIEVED
6.16 mi.@ 8:39

5:14 AM 48° 89% 1 mph

... keepin' it in the recovery zone .... Legs feeling beat up. Tomorrow's tempo looms!

PRE RUN

POST RUN
water, multivitamin & oatmeal w/flax, almonds, brown sugar & 1% milk

OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
3x1K @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40

ACHIEVED
1.88 mi. WU
dynamic stretch
6:16 6:15 6:13
1.88 mi. CD

total time = 53:29
total distance = 6.39 mi.

5:17 AM 41° 84% 0 mph

Pretty much nailed this workout. Legs felt a little sore and tight when I started warming up but dissipated by the time I reached and track and stretched. The pace for the intervals was moderately hard but doable.

Real happy about how I'm feeling right now. My last three runs have been really solid.

PRE RUN
weight=167.5
water

POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk

OBJECTIVE
8 mi.@ 7:38-8:29
2x20 sec. high knees
2x20 sec. bounding

ACHIEVED
8.27 mi.@ 8:01
2x20 sec. high knees
2x20 sec. bounding

5:10 AM 39° 91% 0 mph

Good run to kick off the next phase of training.

PRE RUN
water

POST RUN
water, multivitamin & GrapeNuts w/1% milk

Training Schedule: January 24 - 30

Proprioceptive Cue: Falling Forward

SUNDAY - Rest

MONDAY - Base Run + Drills
8 mi.@ base pace
2x20 sec. high knees
2x20 sec. bounding

TUESDAY - 1K Intervals @ 5K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
3x1K @ 5K pace w/3 min. active recoveries
1.5 mi. cool-down @ recovery pace

WEDNESDAY - Recovery Run
6 mi.@ recovery pace

THURSDAY - Tempo Run @ 10K Pace
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace

FRIDAY - Recovery Run
6 mi.@ recovery pace

SATURDAY - Progression Run
14 mi.
(first 7 mi.@ base pace then gradually increase pace every mile; last mile @ half-marathon pace)

This week begins the four-week "Build 2" phase of training. The objectives are to continue building endurance, increase fatigue resistance at 5K and 10K pace, build efficiency at half-marathon and marathon paces.

With yesterday's breakthrough 5K PR, I'm going to make my training paces a bit faster. I'll see how that goes and whether I'm able to hang with the faster paces. The new training paces are:

recovery: 8:30-9:40/mile
base: 7:38-8:29
marathon: 7:09
half marathon: 6:52
10K: 6:32
5K: 6:18/mile 1:33/400 meters
3K: 6:05/mile 1:30/400 meters
1 mi.: 5:44/mile 1:26/400 meters