I've always been a fan of the one long run per week + cross-training schedule...esp. after my injury and the new research that's been coming out. It keeps it interesting and helps you work different parts of your body + running 'repertoire' while keeping the mileage [injuries] down. I'll start out w/ the half-marathon training plan since I've dropped off recently and shoot for a full marathon in December - I'll just skip weeks so that my long run is increasing a mile/week until I begin the full marathon program.
5.15 - Day 1:1 - frees
1.5 mile warm up
6 x [400 + 2 stadium steps sprints]
400 sprint + 100 sprint - just for fun/speed
1.5 mile cool down
[it's all about intensity]
5.17 - Day 1:2 - asics
2 miles easy
3 miles @ short tempo pace [I'm going to assume that 'short tempo' means race pace] 6.33 12.57 19.45 - hard & fast
1 mile easy
5.20 - Day 1:3 - asics
8 miles - nice route through inman park - l5p - edgewood - cabbagetown - downtown. I didn't time it but I felt good and anything seems somewhat impressive after this weekend
5.22 - Day 2:1 - frees
1.5 mile warm up
400, 600, 800, 1200, 800, 600, 400 [200 RI] - I ran every interval at less than a 1.30/400 pace & got the last 400 in 1.10
1.5 mile cool down
5.24 - Day 2:2 - asics
3 miles - 'mid tempo pace' - I think I'll just run everything as hard as my body feels like it can each time. I was hoping to get five in but I spent too much time on emails in order to get the full distance knocked out before work
[smoltz v. glavine tonight]
5.26 - Day 2:3 - asics
9 miles - felt good, I love the whole process of understanding that you're going to hit a wall [or several] during every run [esp. longer distances] and doing what it takes to maintain pace/effort until you're over it and cruising again. I don't think I'm going to time any of the long runs until I get much closer to race day - I'm good enough at pushing myself and running the way that my body tells me to. My stomach has started hurting near the end/after the finish of several of my long runs, I should prob. look into ways to avoid this in the future
5.28 - Day 3:1 - frees
1.5 mile warm up
6 x 800 [200 RI] @ a less than 1:30/400 pace
1.5 mile cool down - it's always nice to have some black guys at a high school track complement you on your speed :)
[ happy memorial/bush sucks day ]
6.1 - Day 3:2 - asics
1 mile easy
3 mile - STP aka hard - 6.05 | 13.23 | 19.56 a:6.38
1 mile easy - not too bad, I didn't sleep well last night so it feels good to actually get up early to run before work as opposed to sleeping an extra hour
[ discipline baby ]
6.3 - Day 3:3 - asics
10 miles - felt pretty good out there tonight, hit a bit of a wall around mile 7-8 where my knees stiffened up and ached some but I got past it and finished well. I need to get some of the other guys to commit to the memphis half/full marathon in December so we can go ahead and get signed up and book a hotel before too long.
6.8 - Day 4:1 - frees
1.5 mile warmup
1200, 1000, 800, 600, 400, 200 (200 RI) - when run correctly, intervals make you feel like you're going to puke
1.5 mile cooldown
6.11 - Day 4:2 - asics
5 miles - felt good, damn it's humid out [even at midnight]
6.21 - Day 4:3 - asics
9 miles - not horrible, I'm proud of myself for knocking it out quickly considering I've been off ten days and that I'm still not fully recovered from bonnaroo [dust v. oxygen] and wilco, the left knee hurt from about 3-4 and my stomach started hurting again around mile 7...I need to figure out the best way to prevent that, not much I can do about the knee other than continue the squats and hope it just bends [as opposed to breaking], I love the constant series of punishment v. reward that long runs offer
6.23 - Day 5:1 - frees
1.5 mile warm-up
5 x 1k - [1.30/400 pace] - holy shit that was amazingly difficult, of course I guess this shouldn't come as a surprise being that it's 93 degrees out, I'm still sore from the nine miles thursday & the weight training that I've started, and I feel like I'm breathing out of a straw thanks to this lingering bonnaroo dust disease, I'm just proud that I was able to hold the pace for each 1k even though I hit a pretty significant wall before finishing the first 400 each interval - the pride fest looks like a lot of fun/love
1.5 mile cool-down
6.25 - Day 5:2 - asics
1 mile warm-up - turned into a three mile warm-up after I ran into Cari and Melanie, walking/talking is nice
3 mile - 6.34 : 13.04 : 19.12 - not bad, my interval distances were a little off since I had to make up for walking w/ the girls for a few miles, I can def. feel the difference that the intervals are making in my longer distance runs, hopefully I can get a 5k under 19 very soon, I could've been much closer tonight - had more in the tank and had to dodge some traffic on the final stretch
6.27 - Day 5:3 - asics
9 miles - felt good, i love my nine mile route, my calves are always the only part of my body that gets sore & super tight when I run...and they get sore and stay sore after about three miles - might need to see if I could alter my form a bit in order to prevent some of that tightness
7.2 - Day 5:1[2] - asics
6.5 miles - 43.12 - nice run, didn't make it to grady today b/c of daylight but I had a really nice run - coming storms make for great weather - once again I can see the impact that the track intervals are having on my shorter runs [it's all about lactate threshold]
7.6 - Day 5:2[1] - frees
supposed to be 3 x 1600 but I didn't feel like jumping Grady's newly repaired fence in the face of the addition of several new 'do not trespass' signs...I'll do that next week - free run in piedmont full of sprints, steps, and hills - pretty much run myself to the point of exhaustion utilizing a variety of different speeds & inclines and then run the 1.5 miles back to my apartment
7.10 - Day 5:3 - asics
11 miles - out : 40.43 | in : 1.19.34 | a : 7.21 - felt great, longest distance I've run, the fastest I've run, and the best I've felt...too bad I waited too late to run so I'm not going to be able to catch Isbell @ the Earl
7.14 - asics
~ 7 miles - supernova scavenger hunt - I'm prob. going to start doing one long run a week [push the mileage up 1 mile/week] and mix it up otherwise, esp. since I've started getting back into soccer and doing other things - I'll at least do this until I kick into the full marathon training program in August
7.17 - asics
13 miles - out : 49.16 | in : 1.37.08 | a : 7.47 - headed out to the silver comet trail for the run today - not too bad, it was deceptively hot & my stomach bothered me from about mile 4 on
7.19 - asics
~6 miles - nice little loop through old 4th ward, downtown, and cop today - just wanted to get out and run around for a little while
7.25 - frees
1 mile warm-up
2 x 1 mile - 620 & 637 : not very impressive - the 3rd mile would've prob. been even slower if I had more time before my paste interview - you can def. tell a difference after not running much at all [much less intervals] for a few days - we'll see where I stand when I step it up to the full marathon training program next week
1 mile cool-down
5.15 - Day 1:1 - frees
1.5 mile warm up
6 x [400 + 2 stadium steps sprints]
400 sprint + 100 sprint - just for fun/speed
1.5 mile cool down
[it's all about intensity]
5.17 - Day 1:2 - asics
2 miles easy
3 miles @ short tempo pace [I'm going to assume that 'short tempo' means race pace] 6.33 12.57 19.45 - hard & fast
1 mile easy
5.20 - Day 1:3 - asics
8 miles - nice route through inman park - l5p - edgewood - cabbagetown - downtown. I didn't time it but I felt good and anything seems somewhat impressive after this weekend
5.22 - Day 2:1 - frees
1.5 mile warm up
400, 600, 800, 1200, 800, 600, 400 [200 RI] - I ran every interval at less than a 1.30/400 pace & got the last 400 in 1.10
1.5 mile cool down
5.24 - Day 2:2 - asics
3 miles - 'mid tempo pace' - I think I'll just run everything as hard as my body feels like it can each time. I was hoping to get five in but I spent too much time on emails in order to get the full distance knocked out before work
[smoltz v. glavine tonight]
5.26 - Day 2:3 - asics
9 miles - felt good, I love the whole process of understanding that you're going to hit a wall [or several] during every run [esp. longer distances] and doing what it takes to maintain pace/effort until you're over it and cruising again. I don't think I'm going to time any of the long runs until I get much closer to race day - I'm good enough at pushing myself and running the way that my body tells me to. My stomach has started hurting near the end/after the finish of several of my long runs, I should prob. look into ways to avoid this in the future
5.28 - Day 3:1 - frees
1.5 mile warm up
6 x 800 [200 RI] @ a less than 1:30/400 pace
1.5 mile cool down - it's always nice to have some black guys at a high school track complement you on your speed :)
[ happy memorial/bush sucks day ]
6.1 - Day 3:2 - asics
1 mile easy
3 mile - STP aka hard - 6.05 | 13.23 | 19.56 a:6.38
1 mile easy - not too bad, I didn't sleep well last night so it feels good to actually get up early to run before work as opposed to sleeping an extra hour
[ discipline baby ]
6.3 - Day 3:3 - asics
10 miles - felt pretty good out there tonight, hit a bit of a wall around mile 7-8 where my knees stiffened up and ached some but I got past it and finished well. I need to get some of the other guys to commit to the memphis half/full marathon in December so we can go ahead and get signed up and book a hotel before too long.
6.8 - Day 4:1 - frees
1.5 mile warmup
1200, 1000, 800, 600, 400, 200 (200 RI) - when run correctly, intervals make you feel like you're going to puke
1.5 mile cooldown
6.11 - Day 4:2 - asics
5 miles - felt good, damn it's humid out [even at midnight]
6.21 - Day 4:3 - asics
9 miles - not horrible, I'm proud of myself for knocking it out quickly considering I've been off ten days and that I'm still not fully recovered from bonnaroo [dust v. oxygen] and wilco, the left knee hurt from about 3-4 and my stomach started hurting again around mile 7...I need to figure out the best way to prevent that, not much I can do about the knee other than continue the squats and hope it just bends [as opposed to breaking], I love the constant series of punishment v. reward that long runs offer
6.23 - Day 5:1 - frees
1.5 mile warm-up
5 x 1k - [1.30/400 pace] - holy shit that was amazingly difficult, of course I guess this shouldn't come as a surprise being that it's 93 degrees out, I'm still sore from the nine miles thursday & the weight training that I've started, and I feel like I'm breathing out of a straw thanks to this lingering bonnaroo dust disease, I'm just proud that I was able to hold the pace for each 1k even though I hit a pretty significant wall before finishing the first 400 each interval - the pride fest looks like a lot of fun/love
1.5 mile cool-down
6.25 - Day 5:2 - asics
1 mile warm-up - turned into a three mile warm-up after I ran into Cari and Melanie, walking/talking is nice
3 mile - 6.34 : 13.04 : 19.12 - not bad, my interval distances were a little off since I had to make up for walking w/ the girls for a few miles, I can def. feel the difference that the intervals are making in my longer distance runs, hopefully I can get a 5k under 19 very soon, I could've been much closer tonight - had more in the tank and had to dodge some traffic on the final stretch
6.27 - Day 5:3 - asics
9 miles - felt good, i love my nine mile route, my calves are always the only part of my body that gets sore & super tight when I run...and they get sore and stay sore after about three miles - might need to see if I could alter my form a bit in order to prevent some of that tightness
7.2 - Day 5:1[2] - asics
6.5 miles - 43.12 - nice run, didn't make it to grady today b/c of daylight but I had a really nice run - coming storms make for great weather - once again I can see the impact that the track intervals are having on my shorter runs [it's all about lactate threshold]
7.6 - Day 5:2[1] - frees
supposed to be 3 x 1600 but I didn't feel like jumping Grady's newly repaired fence in the face of the addition of several new 'do not trespass' signs...I'll do that next week - free run in piedmont full of sprints, steps, and hills - pretty much run myself to the point of exhaustion utilizing a variety of different speeds & inclines and then run the 1.5 miles back to my apartment
7.10 - Day 5:3 - asics
11 miles - out : 40.43 | in : 1.19.34 | a : 7.21 - felt great, longest distance I've run, the fastest I've run, and the best I've felt...too bad I waited too late to run so I'm not going to be able to catch Isbell @ the Earl
7.14 - asics
~ 7 miles - supernova scavenger hunt - I'm prob. going to start doing one long run a week [push the mileage up 1 mile/week] and mix it up otherwise, esp. since I've started getting back into soccer and doing other things - I'll at least do this until I kick into the full marathon training program in August
7.17 - asics
13 miles - out : 49.16 | in : 1.37.08 | a : 7.47 - headed out to the silver comet trail for the run today - not too bad, it was deceptively hot & my stomach bothered me from about mile 4 on
7.19 - asics
~6 miles - nice little loop through old 4th ward, downtown, and cop today - just wanted to get out and run around for a little while
7.25 - frees
1 mile warm-up
2 x 1 mile - 620 & 637 : not very impressive - the 3rd mile would've prob. been even slower if I had more time before my paste interview - you can def. tell a difference after not running much at all [much less intervals] for a few days - we'll see where I stand when I step it up to the full marathon training program next week
1 mile cool-down
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