Craig's Training for the 2002 Los Angeles Marathon - March 3, 2002
A series of zero mile weeks lead up to the start of this, with an injury in my right hip. The early weeks of this training really don't count as marathon specific training, just an attempt to run as much as possible without causing more problems to the hip. With the long layoff, this was basically starting from scratch and trying to build to a fast marathon as fast as reasonably possible.
As it turns out, training went great until the last few weeks. Work problems were the real killer, although I think I still could have run a solid 2:35 marathon with more reasonable pacing.
Week 1 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 10/8 | 1 mile very slow on dirt. Hip is noticeable but not bad. Legs very tight in general. | 1 mile | 8:30 |
| Tues 10/9 | 1 mile slow on dirt. Minor hip discomfort. | 1 mile | 7:55 |
| Wed 10/10 | 20 min hard swim to rest hip. Hip felt good actually. | (20 min swim) | --- |
| Thurs 10/11 | Hip sore, but in a different way than usual. Guessing from swimming and walking yesterday and not from running. | --- | --- |
| Fri 10/12 | Hip uncomfortable, another day off. | --- | --- |
| Sat 10/13 | 2 miles on dirt track in 14:46 (7:30, 7:18). Moderate effort but felt good. Wanted to do more, but trying to be conservative. | 2 miles | 7:23 |
| Sun 10/14 | 2 miles on dirt track in 14:10 (7:18, 6:52). A little sore from yesterday (quads, calves), but hip felt pretty good. | 2 miles | 7:05 |
| WEEK TOTAL | Hip almost normal. Starting very cautious comeback. | 6 miles | 7:34 |
Week 2 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 10/15 | 2 miles at approx. 7:15 pace, hip uncomfortable, but not painful. Whole right leg feels a little tight. | 2 miles | 7:15 |
| Tues 10/16 | 2 miles on dirt track in 13:36 (6:51, 6:45). Hip sore, but differently than before - more on outside than back on inside joint. | 2 miles | 6:48 |
| Wed 10/17 | Day off to rest hip. A bit of PF in right foot. | --- | --- |
| Thurs 10/18 | Hip mostly better, but taking another day off to play it safe. | --- | --- |
| Fri 10/19 | 2 miles easy in 14:06. First run with some hills. | 2 miles | 7:03 |
| Sat 10/20 | 4 miles on dirt track with first 5K hard (20:46). Splits 7:01, 6:42, 6:17, 7:10. Heart rate 195 at 5K. | 4 miles | 6:48 |
| Sun 10/21 | 3 miles with mild hills. Sore from yesterday, but hip is good. | 3 miles | 7:15 |
| WEEK TOTAL | Hip is feeling pretty good, fired up about running again. | 13 miles | 7:01 |
Week 3 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 10/22 | 2 miles easy in 14:15 with mild hills. Hamstrings sore. | 2 miles | 7:08 |
| Tues 10/23 | 1 mile warmup, 4 x 400 in 90, 4 x 300 in 60, 4 x 200 in 40. 1 mile cooldown. Overdid it. Hip is sore again in original spot. | 5 miles | 6:48 |
| Wed 10/24 | Hip sore. Will this ever end? | --- | --- |
| Thurs 10/25 | Easy 4 miles in 28:20. Hip feels fine as long as I stay in slow shuffle mode. 7:00 pace is about the cutoff where I start lifting my knees. | 4 miles | 7:05 |
| Fri 10/26 | Easy 2 miles in 13:56. | 2 miles | 6:58 |
| Sat 10/27 | Hard 5K in 19:30 on dirt track. Split 6:26, 6:14, 6:04, 45. About 7:20 pace for warmup and cooldown. | 5 miles | 6:39 |
| Sun 10/28 | Easy 4 at 7:15 pace, hip fine, but wasted from yesterday. | 4 miles | 7:15 |
| WEEK TOTAL | Pretty encouraging week. Just have to avoid speed for awhile. | 22 miles | 6:57 |
Week 4 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 10/29 | Moderate 6 in 41:57. Longest run in almost 2 months. | 6 miles | 7:00 |
| Tues 10/30 | Planned day off. Date night. | --- | --- |
| Wed 10/31 | Easy 6 miles in 40:07. Felt surprisingly good, legs and hip just a little tight. | 6 miles | 6:41 |
| Thurs 11/1 | Easy to moderate 6 miles in 39:01. Left achilles sore for the second day in a row. Fitness improving at an amazing rate. | 6 miles | 6:30 |
| Fri 11/2 | Easy 4 miles in 27:23. | 4 miles | 6:51 |
| Sat 11/3 | 4 x 1 mile on dirt track. 5:58, 5:54, 5:47, 5:42 for a 5:50 ave. Last 2 very hard. | 6 miles | 6:27 |
| Sun 11/4 | Easy 6 miles while watching Brian run 2:28 at the Santa Clarita Marathon. Hip sore from yesterday. | 6 miles | 7:15 |
| WEEK TOTAL | Training starting to come around, but still having hip problems. | 34 miles | 6:47 |
Week 5 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 11/5 | Easy to moderate 6 in 39:45. Forced fast shuffle due to hip pain. Max heart rate 179. | 6 miles | 6:38 |
| Tues 11/6 | Hard 5K on COC track in 17:34. Splits 5:51, 5:34, 5:28, 40. Got totally carried away from my planned 3-4 miles at 6:20 pace, but the hip actually got better as I ran. | 7 miles | 6:33 |
| Wed 11/7 | Easy 4 miles in 26:59. Hip good in spite of yesterdays run. | 4 miles | 6:45 |
| Thurs 11/8 | Moderate 6 miles in 39:16. Quads still sore from Tuesday. | 6 miles | 6:33 |
| Fri 11/9 | Easy 6 miles in 39:37. Felt okay. | 6 miles | 6:36 |
| Sat 11/10 | 5 x 1 mile in 6:00 on dirt track. A struggle - quads sore and legs flat, but more of an endurance run than a speed workout anyway. | 8 miles | 6:38 |
| Sun 11/11 | 7 miles in 47:30 with lots of hills. Mallory + 2 x Twain + 1 mile. Hip doing good, starting to back off on the Aleve. | 7 miles | 6:47 |
| WEEK TOTAL | Good week, limited by conditioning instead of injury. | 44 miles | 6:38 |
Week 6 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 11/12 | Easy 6 miles in 39:43 on flat ground. | 6 miles | 6:37 |
| Tues 11/13 | 5 x 1 mile in 5:37 on COC track. Hard effort, but it was amazing how much faster this was than last Saturday. | 9 miles | 6:27 |
| Wed 11/14 | Easy 6 miles in 38:52. Coming down with cold. | 6 miles | 6:29 |
| Thurs 11/15 | AM: 4 mile struggle in 27:01. Bad cold. PM - 4 miles easy in 26:30. | 8 miles | 6:41 |
| Fri 11/16 | 5 miles easy pushing jog stroller on major hills. Bad cold. | 5 miles | 7:00 |
| Sat 11/17 | 4 x 1 mile XC in 6:00 on rolling dirt trail at park. Bad cold. | 9 miles | 6:33 |
| Sun 11/18 | Easy 8 miles in 54:40. Cold is still no better. | 8 miles | 6:50 |
| WEEK TOTAL | Another pretty good week, but being sick hurt the intensity. | 51 miles | 6:39 |
Week 7 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 11/19 | Easy 4 miles in 25:49. Still very sick so cut this short. | 4 miles | 6:27 |
| Tues 11/20 | 400 (82), 800 (2:44), 400 (81), 1200 (4:06), 400 (80), 800 (2:34), 400 (76), 1600 (5:26). Hip started a little sore but got better. Down to just a bad cough now. | 10 miles | 6:22 |
| Wed 11/21 | Easy 5 at 6:50 pace. Some hip pain from yesterday. | 5 miles | 6:50 |
| Thurs 11/22 | 4 mile hard steady state (5:53, 5:52, 5:53, 5:43 - 23:24 total). 3 mile up + 3 mile down. Got right hamstring cramp during cooldown. | 10 miles | 6:32 |
| Fri 11/23 | Easy 6 in 41:30 on major hills. Hamstring very sore. | 6 miles | 6:55 |
| Sat 11/24 | 6 x 1 mile on road course. 6:02, 5:46, 5:57, 5:36, 5:41, 5:23 for a 5:44 average. Strong wind (into on odds, with on evens). | 11 miles | 6:24 |
| Sun 11/25 | 10 miles on mostly flat course in 1:07:26. Supposed to be easy but last few miles were a struggle. | 10 miles | 6:45 |
| WEEK TOTAL | Sick all week, but pretty good generally. | 56 miles | 6:35 |
Week 8 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 11/26 | Easy 6 in 40:04. Very cold. | 6 miles | 6:41 |
| Tues 11/27 | AM - 4 miles easy in 26:56. PM - 8 x 100m easy strides (21), 4 x 1 mile HARD in 5:30. | 13 miles | 6:24 |
| Wed 11/28 | AM- Overslept, heavy rain. PM - Wiped out from no sleep and a very long day at work (traveled). | --- | --- |
| Thurs 11/29 | AM - 4 miles in 28:03 in the rain. 45 degrees, legs dead. PM - Solid 6 miles, 6:19, 6:24, 5:59, 5:55, 5:50, 5:58 (36:28). | 10 miles | 6:27 |
| Fri 11/30 | AM - 4 miles in 26:34. PM - 6 miles in 39:29 | 10 miles | 6:36 |
| Sat 12/1 | PM1 - 4 x 800 in 2:45, legs thrashed and stomach problems, cut this short. PM2 - 4 miles moderate in 25:39. | 11 miles | 6:24 |
| Sun 12/2 | 12 miles in 1:22:10. Last few miles very tough. PF in right foot so wearing an arch support. | 12 miles | 6:51 |
| WEEK TOTAL | Low on quality, but good overall pace and mileage. | 62 miles | 6:33 |
Week 9 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 12/3 | AM - 4 miles in 27:35. Very tired. PM - Easy 6 miles in 39:21. Continuing PF problem. | 10 miles | 6:42 |
| Tues 12/4 | AM - 4 miles in 27:22. Sore. PM - 4 x 1 mile on track in 5:39. Legs thrashed, especially quads. | 13 miles | 6:29 |
| Wed 12/5 | AM - 4 miles in 26:59. Cold 33 degrees. PM - 6 miles in 39:41. Tired and sore like usual recently. | 10 miles | 6:40 |
| Thurs 12/6 | AM - 4 miles in 27:14. Dragging badly. PM - Hilly 6 miles in 40:20. | 10 miles | 6:45 |
| Fri 12/7 | AM - 4 in 26:49. Faster than it felt like. PM - Flat 6 miles in 38:07. Got on a nice roll. | 10 miles | 6:30 |
| Sat 12/8 | 5 mile steady state (sub tempo pace) in 5:48, 5:48, 5:46, 5:41, 5:39 - 28:45 (5:45 ave). 3 mile easy warmup + 3 cooldown. | 11 miles | 6:20 |
| Sun 12/9 | Very easy 12 miles through hills. Approx 6:50 pace? | 12 miles | 6:50 |
| WEEK TOTAL | Mileage ahead of plan, but intensity way off. | 76 miles | 6:36 |
Week 10 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 12/10 | 6 miles in 38:51. Up until 1:30 last night so missed morning run. | 6 miles | 6:29 |
| Tues 12/11 | AM - 4 miles in 27:26. Cold and very windy. PM - 5 x 1 mile in 5:30, 8 x 100 as part of warmup. | 14 miles | 6:25 |
| Wed 12/12 | AM - 4 miles in 27:16. PM - Easy 6 in 38:55. | 10 miles | 6:37 |
| Thurs 12/13 | AM - 4 miles in 26:56. 33 degrees. PM - 10 miles with the middle 8 at solid marathon pace (6:08). Moderately hard, 62:04 total for 10. | 14 miles | 6:21 |
| Fri 12/14 | AM - 4 miles in 27:06. PM - Friends over at our house. Missed run. | 4 miles | 6:47 |
| Sat 12/15 | AM - 11.5 miles up hills in Pico Canyon. Solid effort - guessing around 6:30 pace. PM - 4.5 miles in 29:33. | 16 miles | 6:31 |
| Sun 12/16 | 4 miles in 25:00. Just a problem day in general killed a planned 14 miler. | 4 miles | 6:15 |
| WEEK TOTAL | A strange week. A few good runs, but also missed a few. | 68 miles | 6:28 |
Week 11 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 12/17 | 8 moderate miles in 50:21. Very long night (daughter sick) caused me to miss morning run. | 8 miles | 6:18 |
| Tues 12/18 | AM - 4 miles in 26:23. PM - 2 x 1 in 5:28, 2 x 800 in 2:44, 4 x 400 in 82. Just didn't have it today - felt terrible. | 14 miles | 6:27 |
| Wed 12/19 | AM - 5 miles in 33:00. PM - 6 miles in 39:42 | 11 miles | 6:37 |
| Thurs 12/20 | AM - 4 miles in 26:58. PM - 4 miles in 27:00. Got hit by major rain, wind, and HAIL during run. Lots of lightning too. It was already 10:30pm so I just packed it in. | 8 miles | 6:45 |
| Fri 12/21 | AM - 6 miles in 40:23. PM - 6 miles in 39:19. | 12 miles | 6:39 |
| Sat 12/22 | 6 x 1 road mile in 5:32. Honest pace for warmup and cooldown. | 12 miles | 6:08 |
| Sun 12/23 | 15 miles in 1:40:36. Very strong winds. Ran to mobile home park off 126 freeway. | 15 miles | 6:42 |
| WEEK TOTAL | Erratic training, but good mileage this week. | 80 miles | 6:31 |
Week 12 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 12/24 | AM - 5 miles in 33:16. PM - 6 miles in 39:30. | 11 miles | 6:37 |
| Tues 12/25 | 10 miles with 3 miles hard in the middle. Hard part in 5:29, 5:29, 5:20 for 16:18 total. | 10 miles | 6:18 |
| Wed 12/26 | AM - 5 miles in 33:51. Sore. PM - 6 miles in 38:18. | 11 miles | 6:34 |
| Thurs 12/27 | AM - 5 miles in 32:35. Surprisingly fast. PM - 10 miles with middle 8 at marathon goal pace (5:56). Not a real hard run, so I am very happy to maintain sub 6 pace. | 15 miles | 6:12 |
| Fri 12/28 | AM - 4 miles in 25:45. Felt like I was struggling, so very surprised by the good pace. PM - 6 miles in 36:35. Quite fast for an easy run - very pleased. | 10 miles | 6:14 |
| Sat 12/29 | 6 x 1 mile (on road) in 5:25. Light rain made the sidewalk very slick. | 12 miles | 6:09 |
| Sun 12/30 | 15 miles in 1:42:00 in light rain. Never really got rolling. | 15 miles | 6:48 |
| WEEK TOTAL | Very good week. Things starting to come around. | 84 miles | 6:25 |
Week 13 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 12/31 | 10 miles moderately easy in 65:41. Sore, struggled a bit. | 10 miles | 6:34 |
| Tues 1/1 | AM - 6 miles in 38:38. Sore. PM - 3.5 mile warmup, 10x100m strides, 1 mile time trail in 4:45.3 (69.2, 71.0, 72.2, 72.9), 4.5 mile cooldown. Cheered on my Mark Crear and ran shockingly fast for the mile in spite of going out too fast. | 16 miles | 6:24 |
| Wed 1/2 | AM - 4 miles in 27:07. Very tired. PM - Hilly 6 miles (600 vertical feet) in 40:20 + 10 x 100m easy strides. Calves sore from yesterday. | 11 miles | 6:41 |
| Thurs 1/3 | AM - 5 miles in 33:45. Really dragging. PM - 9 miles at 6:25 pace. Stomach problems and dead legs killed this run. | 14 miles | 6:32 |
| Fri 1/4 | AM - 5 miles in 33:15. PM - 6 miles in 39:21. | 11 miles | 6:39 |
| Sat 1/5 | 6 x 1 road mile in 5:15. Very happy with this run. | 12 miles | 6:06 |
| Sun 1/6 | 16 miles easy in 1:46:40. Started slow but felt really good by the end. | 16 miles | 6:40 |
| WEEK TOTAL | Great mileage, but also struggled. Tues and Sat good runs. | 90 miles | 6:30 |
Week 14 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 1/7 | AM - Missed run, not much sleep last night. PM - 10 miles with hills in 64:25. Felt good. | 10 miles | 6:27 |
| Tues 1/8 | AM - 5 miles in 33:11. PM - Track with Lazlo Tabori. 20 min easy, 15 x 100, 4 x 300, 2 x Lazlo Specials [100 med (50), 150 buildup (50), 150 med (100), 100 hard (100), 100 hard (100)], 4 x 300, 10 x 100. Nothing timed - fast stuff 5:00 to 5:20. | 14 miles | 6:16 |
| Wed 1/9 | AM - 5 miles in 33:41. PM - 6 miles in 38:54. | 11 miles | 6:36 |
| Thurs 1/10 | AM - 5 miles in 32:30. PM - 10 miles with middle 8 at sub marathon pace (46:30, 5:49 pace). Good day. | 15 miles | 6:08 |
| Fri 1/11 | AM - 5 miles in 33:00. PM - 6 miles in 38:36. Coming down sick (cold). | 11 miles | 6:31 |
| Sat 1/12 | PM1 - 10 mile easy fartlek, approx 6:30 ave. pace. Early stages of a bad cold. PM2 - 4 miles in 24:12 with some tempo, 6:28, 5:38, 5:19, 6:46. | 14 miles | 6:22 |
| Sun 1/13 | 14 mile struggle in 1:32:10. Sick, muscles sore. | 14 miles | 6:35 |
| WEEK TOTAL | Good week until I came down sick. | 89 miles | 6:24 |
Week 15 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 1/14 | 10 miles (flat) in 64:59. Bad cold, missed morning run and struggled a bit with this one. | 10 miles | 6:30 |
| Tues 1/15 | AM - 5 miles in 33:33. Still sick. PM - 6 x 100, 4 x 400 in 76, 800 in 2:34, 4 x 100, 800 in 2:29, 2 x 400 in 71, 2 x 200 in 35, 1 x 1600 in 5:29. Surprised to find myself well back in the pack in the SCR track group. | 16 miles | 6:22 |
| Wed 1/16 | AM - 5 miles in 33:14. Bad cough. PM - 6 miles in a surprising 37:41. | 11 miles | 6:27 |
| Thurs 1/17 | AM - 5 miles in 32:50. 32 degrees, various aches. PM - 1.5 miles easy, 8 miles in 45:45 (5:43 pace), 1.5 miles easy. Still sick, but getting better. | 16 miles | 6:10 |
| Fri 1/18 | AM - 5 miles in 32:16. PM - 6 miles in 37:39. | 11 miles | 6:21 |
| Sat 1/19 | 6 x 1 mile in 5:17. Mentally and physically flat. | 12 miles | 6:05 |
| Sun 1/20 | 18 miles in 2:00:54. Easy pace, felt really good all the way through. | 18 miles | 6:43 |
| WEEK TOTAL | Great week. Sick, but record mileage and good intensity. | 94 miles | 6:23 |
Week 16 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 1/21 | AM - 4 miles in 26:30. Legs tired but not sore from yesterday. PM - 6 miles in 39:18 plus 10 x 100m. Horrible day at work carried over into a poor run. | 11 miles | 6:32 |
| Tues 1/22 | AM - 5 miles in 32:49. PM - 4 x (400(200), 300(100), 200) 400m between sets, 2 x 800 in 2:45. Other stuff 4:50 to 5:00 pace. | 16 miles | 6:19 |
| Wed 1/23 | AM - 5 miles in 33:20. Taking it easy. PM - 6 miles in 39:30. Testing racing flats and had SEVERE left arch pain. | 11 miles | 6:37 |
| Thurs 1/24 | AM - No sleep last night, missed run. PM1 - 5 miles in my other (very light) racing flats pushing jog stroller. These felt great, and no lingering effects from yesterday. PM2 - 4 miles easy. | 9 miles | 6:35 |
| Fri 1/25 | 5 miles in 33:45. Just a single easy run to prep for tomorrows race. | 5 miles | 6:45 |
| Sat 1/26 | Bakersfield Half Marathon - 2nd overall in 1:11:43. Excellent run and a PR by 3:34. See race report. | 17.1 miles | 5:49 |
| Sun 1/27 | 4 miles in 28:12. Extremely sore, especially calves. | 4 miles | 7:03 |
| WEEK TOTAL | Off week due to race and lingering cold. | 73.1 miles | 6:23 |
Week 17 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 1/28 | 6 miles in 41:00. Still quite sore from race. Ran very late at night because of buying a car. | 6 miles | 6:50 |
| Tues 1/29 | AM - 5 miles in 33:25. Still in recovery mode. PM - 4 x (3min (1min), 2 min (1min), 1min (400)). Just cruising 5:10-5:20 pace. | 16 miles | 6:24 |
| Wed 1/30 | AM - 4 miles in 26:19. 32 degrees. PM - Very tired and feeling sick, skipped run. | 4 miles | 6:35 |
| Thurs 1/31 | AM - Long night, daughter up and problems with thermostat, missed run. PM - 2 miles easy, 8 miles hard in 45:30, 2 miles easy. Legs sore for no apparent reason. | 12 miles | 5:58 |
| Fri 2/1 | AM - 5 miles in 32:20. Much faster than it felt like. PM - 6 miles in 39:00. | 11 miles | 6:29 |
| Sat 2/2 | 6 x 1 mile in 5:10. Finally improved 4 weeks after running these in 5:15. | 12 miles | 6:03 |
| Sun 2/3 | 20 hilly miles in 2:12:00. 4 x Poe / Twain loop. Felt good, actually got easier as I went along. 2000 ft elevation change. | 20 miles | 6:36 |
| WEEK TOTAL | Great 2nd half of the week after initially having problems. | 81 miles | 6:23 |
Week 18 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 2/4 | AM - 4 miles in 26:45. Sore from last night. PM - 5 miles in 31:40. Cut short with stomach problems | 9 miles | 6:29 |
| Tues 2/5 | AM - 5 miles in 32:21. Quads still sore from the hills last Sunday. PM - 4 x 400 in 74, 4 x 300 in 53, 2 x 200 in 35, 1 x 2 mile in 10:37. Quads sore, no turnover. | 16 miles | 6:17 |
| Wed 2/6 | AM - 5 miles in 32:30. PM - 6 miles in 38:07. Stressed out and mentally fried. | 11 miles | 6:25 |
| Thurs 2/7 | AM - 5 miles in 31:57. PM - 10 miles in 60:34. Some middle miles at 5:40 pace, but overall a poor effort. | 15 miles | 6:10 |
| Fri 2/8 | AM - 2 miles in 13:00. Sharp pain in upper left achilles so had to shut it down. PM - Missed - traveling to San Diego. | 2 miles | 6:30 |
| Sat 2/9 | In San Diego - 5 miles at 6:00 (approx). On hills and trails, gradually worked pace down to mid 5's by the end. Achilles moderately sore. | 5 miles | 6:00 |
| Sun 2/10 | 8 miles in 48:30. Got very late and stomach problems (again) made this even shorter. Achilles is fine, however. | 8 miles | 6:04 |
| WEEK TOTAL | Horrible week. 3 straight poor weeks are potentially a major problem this close to the marathon. | 66 miles | 6:16 |
Week 19 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 2/11 | AM - 5 miles in 30:47. Effortless after unintentional taper the last 3 days. PM - 6 miles in 37:41. | 11 miles | 6:13 |
| Tues 2/12 | AM - 5 miles in 31:20. PM - 10 x 100, 1 mile in 5:06, 400 easy, 8 x 400 in 75 with quick 200 recovery (7:00 pace), 400's with recovery 3 mile in 17:06 total, 400 easy, 1 mile in 5:01, 6 x 100. Very good workout. | 16 miles | 5:59 |
| Wed 2/13 | AM - 8 miles in 50:14. Expecting to miss night run because of work, so went longer in the morning. PM - Worked until 11pm so missed run. | 8 miles | 6:17 |
| Thurs 2/14 | AM - Missed, late night last night and early morning today with work. PM - 8 miles hard in 44:28. Splits 5:58, 5:45, 5:28, 5:20, 5:16, 5:16, 5:06, 6:15. | 8 miles | 5:34 |
| Fri 2/15 | AM - 5 miles in 31:16. PM - 6 miles in 36:36. | 11 miles | 6:10 |
| Sat 2/16 | 12 miles at 6:15 pace (approx) with some minor surges. Just fried (mostly from work stress, not running) so I skipped the mile repeats. | 12 miles | 6:15 |
| Sun 2/17 | 20 miles in 2:11:00. Very easy run. Ran a few miles in the middle at 6:10 pace just to mix it up. | 20 miles | 6:33 |
| WEEK TOTAL | Mediocre week. Work problems are killing my training. | 86 miles | 6:12 |
Week 20 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 2/18 | AM - 4 miles in 26:07. Sore, tired from late night working. PM - 6 miles in 37:11. | 10 miles | 6:20 |
| Tues 2/19 | AM - 4 miles in 25:47. Extremely tired. PM - Nothing. Very late work day. | 4 miles | 6:27 |
| Wed 2/20 | AM - Missed, early day at work and up late last night. PM - 6 miles in 35:32. Very tired. | 6 miles | 5:55 |
| Thurs 2/21 | AM - Nothing, another late night. PM - 6 miles in 35:15. | 6 miles | 5:53 |
| Fri 2/22 | Killer work day. Missed day ends 89 day streak. | --- | --- |
| Sat 2/23 | Ugly 4 miles at maybe 6:30 pace at 11:30 pm. Stressed, tired. | 4 miles | 6:30 |
| Sun 2/24 | Hard 5K on a dirt track in 17:48. Just unable to turn it over. | 5 miles | 6:02 |
| WEEK TOTAL | Horrible week... | 35 miles | 6:10 |
Week 21 of 21
|
DATE |
RUN DETAILS |
TOTAL |
AVE PACE |
| Mon 2/25 | 6 miles in 35:47. Just cruising. | 6 miles | 5:58 |
| Tues 2/26 | Late night at work. Missed run. | --- | --- |
| Wed 2/27 | 6 miles with 6 x :30 surges. 35:51 total. | 6 miles | 5:59 |
| Thurs 2/28 | 6 miles very easy in 38:10. | 6 miles | 6:22 |
| Fri 3/1 | 3 miles very, very easy. | 3 miles | 6:30 |
| Sat 3/2 | Rest day. | --- | --- |
| Sun 3/3 | LA Marathon - dropped at 19 miles after a suicidal pace (34:27 10K, 1:13:43 half, 1:46:44 30K) - See race report. | 20 miles | 5:48 |
| WEEK TOTAL | 41 miles | 5:59 |