Training Log: Week 9

Tuesday, August 3rd: 15 minute warmup, 4x100m strides, 1 hour run including 2x 1200m cruise intervals (5:43, 5:38) and 2×400 speed intervals (1:41, 1:40), 15 minute cooldown.  Total: 16.32 km, 91:24

Wednesday, August 4th: 4 miles / 6.44 km (33:54 – 5:16/km)

Thursday, August 5th: 15 minute warmup, 4×100 strides, 4 x 800 speed interval (3:23, 3:32, 3:26, 3:27), 6×100 strides, 15 minute cooldown.  Total ~ 12.29 km, 1:08:00

Saturday, August 7th: STONEY LAKE SPRINT – 10km race, Viamede 46:34 (4:39/km) personal best

Sunday, August 8th: 8 miles /12.88 km:  1:06:28 (5:10/km) – great run in a steady rain.   I ran the 8 miles over 7 minutes faster than in week 1!

Weekly Total:  57.93 km

August to Date: 83.69 km

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Training Log: Week 8

Tuesday, July 27th: 15 minute warmup, 4×100 strides, 2 miles goal pace, 3 x 2 miles tempo (2 minutes jog in between), 3 miles goal pace, 15 minute cooldown.  Total: 23.68 km, 2:13:00 (5:37/km)

Wednesday, July 28th: 5km, 6 x 100 strides (total 5.6 km, 29:44)

Thursday, July 29th: 15 minute warmup, 4×100 strides, 4 x 1 mile cruise intervals (7:56,7:57,7:56,7:44), with ½ mile slow jog recovery,13 minute cooldown.  Total: 13.7km 1:18:29

Saturday, July 31st: 5 miles / 8.05 km, 42:15 (5:15/km) – last 2 km 4:59, 4:55

Sunday, August 1st: 16 miles / 25.76 km, 2:23:17 (5:34/km) – 9 minutes better than last week!

Weekly total: 76.79 km

July total: 303.58 km

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Training Log: Week 7 (or week 5 redux)

Tuesday, July 20th: warmup 15 minutes, 4×100 strides, (2.84 km, 16:20) 2 miles goal pace, 2×2 miles tempo (1 minute jog in between), 3 miles goal pace (couldn’t keep up the speed – 28:08 – 9:23 UGH), 15 minute cooldown.  Total:  19.32 km, 1:52:20

Wednesday, July 21st: 5km, 27:44 (5:35), 6 x 100 strides (total 5.6 km, 29:37)

Thursday, July 22nd: warmup 15 minutes, 4×100 strides (2.80 km, 16:16) 80-minute run including 5 x 1:10 hills, 15 minute cooldown.  Total: 18.41 km, 1:51:16

Saturday, July 24th: 5 miles / 8.05 km, 43:36 (5:25/km)

Sunday, July 25th: 16 miles / 25.76 km, 2:32:21 (5:55/km)

Weekly total: 78.14 km

Monthly total: 252.55 km

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Training Log: Week 6

Tuesday, July 13th: Warmup 15 minutes, 4×100 strides,  4x1200m cruise intervals (5:46, 5:49, 5:50, 5:42 – 4:49/km average), with 3×600 m recovery, 15  minute cooldown.  Total:  11.8km, 1:06:20 (5:37/km)

Wednesday, July 14th: 5km, 4×100 strides (5.4 km), 27:57, 5:10/km

Friday, July 16th: Warmup 15 minutes, 4×100 strides, 4x800m SI (3:29, 3:22, 3:28, 3:25) with 3 x 800m recovery, 15 minute cooldown: total – 10.85 km, 1:02:27

Sunday, July 18th:

AM: Lindsay Milk Run 5km:  22:26 PB (4:29/km) 2nd/16 male 30-39, 29th overall

PM:  10 miles (16.1 km) 1:27:51 (5:27/km)

Weekly total: 49.15 km

Monthly total to date: 174.41 km

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Training Log: Week 5

Tuesday, July 6th: Warmup 15 minutes, 4×100 strides – 2.92 km, 16:23, 2 miles MGP, 2×2 miles tempo, with 1 minute jog in between, 3 miles MGP 14.48 km, 1:18:44 (5:26/km), cooldown 15 minutes (2.37 km), Total 19.77 km, 1:50:07 – had to stop and walk during my last MGP session – ugh

Wednesday, July 7th:  5km – 26:52, 6×100 strides (5.6 km, 28:46)

Thursday, July 8th: Warmup 15 minutes, 4×100 strides, 2.93 km, 16:20, 80 minute run, ran 6×45 second hills and it KILLED my legs. 13.96km, 80:01 (5:44/km), 15 minute cooldown (1.97 km – walked 5 minutes), total 18.86 km, 1:51:21 (5:54/km)

Saturday, July 10th:  5 miles (8.05 km) 43:49 (5:27) – ran first 2.5 k with Elizabeth, last 5km in 24:33

Sunday, July 11th: 15 miles (24.15 km) 2:13:58 (5:33/km, 8:56/mile)

Weekly total: 76.43 km

Monthly total to date: 125.26 km

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Training Log: Week 4

Tuesday, June 29: 12 minute warmup, 4×100 strides, 2 miles 17:59, 4 x 1 mile tempo (8:19, 8:28, 8:18, 8:20) with 1 minute jog in between, 2 miles 17:50, 11:30 cooldown, Total 17.67 km, 1:38:15 (5:34/km)

Wednesday, June 30: 5km, 5×100 strides, Total: 5.5km 27.48

Monthly total: 230.18 km

Thursday, July 1: 15 minute warmup 2.51 km, 4×100 strides 1:25, 70 minute run including 3 minutes TUT 12:82 (5:28), 15 minute cooldown 2.51km, Total: 18.24 km, 1:41:25 (5:34/km)

Saturday, July 3: 5 miles (8.05 km), 42.12 (5:15/km, 8:26/mile)

Sunday, July 4: 14 miles (22.54km) 2:04:41 (5:32/km)

Weekly total: 72.00 km

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Training Log: Week 3

Tuesday, June 22:
15 minute warmup, 4×100 strides, 2 Miles 17:53, 4 x 1 mile tempo (8:25, 8:31, 8:24, 8:21) with 1 minute jog after each, 2 miles 17:54, 12:29 cooldown

Total: 18.05 km (11.21 miles), 1:42:29, 5:41/km (9:09 miles)

First indication that this is not going to be a walk in the park – 4th mile of tempo run, and the following 2 miles at marathon goal pace, were REALLY difficult.  Could barely walk the cooldown…

Wednesday June 23:  5km 24:02 (4:48/km – can I figure out how to run slowly? ever? no…), 5 x100 strides:  Total 5.4 km, 25:40

Thursday June 24: 15 minute warmup, 4×100 strides, 70 minute run, (uphill at the very end for a minute), 15 minute cooldown:  Total 18.06 km, 1:41:28 (5:37/km)

Saturday, June 26: 8.05 km, 45:51 (5:42/km) – slower than Wednesday, anyway…

Sunday, June 27: 19.32 km, 1:47:20 (5:33/km) – 9:12 miles on the way out, 8:41 miles on the way back – 4:55 last km – felt good all the way through.

Weekly total: 68.88 km

Monthly total as of June 27th: 207.01 km

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